PODCAST · health
BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause
by Dr. Stephanie Estima, Perimenopause & Women's Fitness Expert
Most women are told that feeling exhausted, gaining weight, losing muscle, and watching their body change after 40 is just what happens. Dr. Stephanie Estima is here to tell you that's the wrong map.BETTER is the podcast for women in perimenopause and menopause who want to build real strength, understand their hormones, and take body composition seriously — without the diet culture nonsense and without the fear.Dr. Stephanie is a chiropractor, brain health expert, and one of the few voices in the menopause space who leads with fitness, muscle, and what your body is actually capable of. Each week she brings the world's leading researchers, clinicians, and practitioners into conversation — then translates the science into something you can use on Monday morning.Topics include strength training in perimenopause, body composition after 40, HRT and hormonal health, bone density, metabolic health, injury prevention, sleep, nutrition, and the kind of training that actually works when your
Episodes
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The Physiology of Grief: What Loss Actually Does In Your Body with Mary-Frances O'Connor, PhD.
Falling in love triggers a specific hormonal cascade: oxytocin, dopamine, the whole cocktail that makes you feel like you can't think about anything else. What almost nobody talks about is that losing someone runs that same system in reverse. Mary-Frances O’Connor, director of the Grief, Loss…
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How Nitric Oxide Controls Blood Flow, Energy & Hormone Function with Cathy Eason, MS, BCHN
If you’ve got a cupboard full of supplements you bought with good intentions but never used, this episode is for you. Cathy Eason, Chief Science Officer at Berkeley Life, talks about nitric oxide, a molecule that affects almost every body system, including blood flow, blood pressure, digestion,...
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Your Brain on AI: How to Build Your Memory Muscle Before You Borrow It with Jim Kwik
For over 30 years, Jim Kwik has coached Hollywood, professional athletes, political leaders, and Harvard University on how to learn faster and think sharper — and in this episode, he tackles the question sitting underneath so much of modern life: what happens to your mind muscle when every...
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Pilates Girls, You're Losing Bone. The Exercise Science of Building Bone After 40 with Prof Belinda Beck
For decades, women with low bone density were told to take it easy; Professor Belinda Beck's research proved the opposite: high-intensity resistance and impact training safely rebuilds bone, even in women who had been told their bones were too fragile to lift heavy. Belinda covers the full arc of...
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Frozen Shoulder, Aching Hips & Just Aging: Midlife Joint Pain with Dr. Tom Walters
You did everything they told you. You rested it. You waited. And it still hurts. Here's the part no one explains: rest is often the reason it isn't getting better. Dr. Tom Walters is an orthopedic physical therapist, kinesiology professor, and founder of Rehab Science. Tom has spent over a decade...
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Spiritual Fitness: Letting Go vs. Giving Up with Danielle LaPorte
We've been taught that healing is something you power through. Overcome the fear. Crush the goal. Cut the cord and move on. Danielle LaPorte says that's exactly why so many high-achieving women are still stuck in the same loops they swore they'd released; they were given the wrong instructions.…
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Why Your Body Composition Isn't Changing (And It's Not What You Think)
You’re training hard, tracking macros, getting enough protein, and sleeping eight hours a night, yet your body isn’t changing. In this solo episode, Dr. Stephanie explains that your body has been listening all along, but it’s been given the wrong instructions. She also breaks down weight loss and...
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Perimenopause & Autoimmunity Look Identical. Here's How to Tell the Difference with Mickey Trescott, MSc
Is it perimenopause or autoimmunity? The symptoms are similar, and most women don’t ask. Mickey Trescott, founder of the Autoimmune Protocol movement, explains the overlap between hormonal changes and immune dysfunction in midlife. 🎤 EPISODE OVERVIEW: (00:00) Introduction — Is It Perimenopause…
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Is Muscle Soreness Progress? Dial in Your Exercise Intensity & Recovery with Dani Coleman
If you've ever judged a workout by how wrecked you felt the next day, this episode is going to reframe everything. Dani Coleman, VP of Training and Head Trainer at Pvolve and Jennifer Aniston's personal trainer since 2021, feels less like a podcast guest and more like a sister from another…
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Don't Love the Stairmaster: Try Passive Cardio with Infrared Sauna with Connie Zack
If you've ever dismissed a sauna as a spa luxury, this episode will change your mind. In this episode, Connie Zack, co-founder of Sunlighten, breaks down how infrared light interacts with the body at the cellular level — and why it's genuinely different from just getting hot. Connie covers all…
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Look. Feel. Perform. Why Muscle Is the Answer to All Three After 40 with Andy Galpin, PhD
If you've ever felt like your body stopped cooperating in your 40s — the recovery that takes days instead of hours, the muscle that seems to disappear no matter what you do, the fitness advice that just doesn't land anymore — this conversation is your explanation. Dr. Stephanie and Dr. Andy…
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HRT Can’t Fix Your Ligaments: The Diabolical Role of Estrogen on Connective Tissue
You've been training consistently for years. You know your way around a gym. And then, out of nowhere, a shoulder gives out on a weight you've pressed a thousand times. Or your knees start complaining on the stairs. Or your hips talk back on leg day — and nobody can find anything wrong on…
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Stop Trying to Feel Better — Get Better at Feeling: Heal Anxiety from the Body Up with Dr. Russell Kennedy
If you've tried therapy, medication, journaling, and every mindset tool available — and you're still anxious — this episode is for you. Dr. Russell Kennedy, physician, neuroscientist, and certified trauma therapist, makes the case that anxiety doesn't start in your mind. It starts in your body…
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More Cardio, Less Food, Still Gaining: Your Midlife Fitness Do-over with Natalie Jill
If you’ve been eating less, exercising more, and still experiencing unwanted body changes, this episode is for you. Natalie Jill, a Licensed Master Sports Nutritionist and functional fitness trainer, joins Dr. Stephanie for a peer-to-peer conversation between two women in the fitness industry who...
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The Estrogen Shortage Is Real & Your Gut Might Be Making It Worse with Esther Blum
Esther Blum, integrative dietitian and menopause expert, unpacks the estrogen supply chain crisis, leaving women without basic hormone care, while there are 25 erectile dysfunction medications on the market with zero shortages. But the conversation goes deeper: if your gut and liver detox…
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96% of Drs Weren’t Taught About Pain: The Recipe for Relief with Dr. Rachel Zoffness
Dr. Rachel Zoffness is a pain psychologist, neuroscientist, and author of Tell Me Where It Hurts -- and she's here to dismantle the biggest lie medicine has sold us: that pain is a purely biomedical problem requiring a purely biomedical solution. Dr. Rachel unpacks how trauma turns the nervous...
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De-Influencing Your Perimenopause Skincare: What Actually Works (And What to Throw Out) with Dr. Mamina Turegano
If you have been getting your skincare advice from 60-second reels and 18-year-old influencers, this episode is your reset. Dr. Mamina Turegano is not your average dermatologist. Triple board-certified in dermatology, internal medicine, and dermatopathology, she has spent 16 years in practice...
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15 Minutes of This Rewires Your Brain & Metabolism — The Science of Lactate | Dr. Stephanie
Dr. Stephanie Estima gives a masterclass on the often-overlooked role of lactate in how our bodies work during exercise. She’s redefining lactate as a key metabolic signal that can help us get stronger, age better and think sharper. In this solo episode, Dr. Stephanie gets into how lactate is…
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Your Gynecologist Can't Fix This: The Cardiometabolic Side of Menopause with Dr. Heather Hirsch
The single biggest lie women have been told about perimenopause? That it's a gynecological problem. Dr. Heather Hirsch — board-certified internist, Harvard faculty, and founder of one of the first hospital-based menopause clinics in the US — is done with that framing. In this episode, Dr. Hirsch...
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Depleted, Foggy & Done? How Creatine Buffers Energy, Sleep Loss & Midlife Stress with Dan Pardi, PhD
If you've written creatine off as a supplement for guys at the gym, Dr. Dan Pardi, sleep researcher, neuroscientist, and Chief Health Officer at Qualia Life, will change your mind. Dan has spent decades studying what creatine actually does in the body — and what the research reveals for midlife...
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Childhood Trauma, Birth Control & Your Gut: The Perimenopause Reckoning with Cynthia Thurlow
Your gut doesn't lie — and in perimenopause, it's sending distress signals most doctors completely ignore. Nurse practitioner, two-time TEDx speaker, and Everyday Wellness podcast host Cynthia Thurlow joins Dr. Stephanie for a conversation that starts in Morocco (food poisoning, a…
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Why Sexual Health Is Actually a Life-or-Death Issue with Dr. Juliana Hauser
What if your sexual health was as important as your heart rate? What if understanding your sexuality was the final frontier of truly knowing yourself? In this groundbreaking conversation, Dr. Juliana Hauser—sex therapist, author of A New Position on Sex, and expert in sexual agency—challenges...
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"You Have 5 Years Left." She Proved Them Wrong - Twice! with Leslie Kenny
Leslie Kenny was told in her 30s that she had five years to live. Diagnosed simultaneously with lupus, rheumatoid arthritis, and Hashimoto’s thyroiditis — and told to give up her dream of having children — she did what true Betties do: she refused the prognosis, threw everything she had at it…
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"Toned" Isn't Real: Build Muscle, Lose Fat, Ditch Diet Culture for Good with Dr. Stephanie Estima
You've been lied to. Not by your body — by the system that profits from you believing it's broken. Dr. Stephanie names the real villain behind decades of failed diets, shrinking goals, and body distrust: the wellness industrial complex that told you skinny equals healthy. You're not broken - you...
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You've Seen 10 Doctors & Still, No Answers: Your Guide to Perimenopause with Dr. Mary Claire Haver
If you've ever sat in a doctor's office describing brain fog, mood swings, terrible sleep, and a body that no longer responds to anything you try — only to be sent home with a shrug and maybe an antidepressant — this one's for you. Dr. Mary Claire Haver, Board-Certified OBGYN and Certified...
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Feeling Stuck on Antidepressants in Midlife? How to Taper Off Safely with Mark Horowitz, PhD
This episode is essential for millions of women who’ve been on antidepressants for years or even decades. Dr. Mark Horowitz https://www.outro.com/about/outro, a British-Australian psychiatry researcher, neuroscientist, and lead author of clinical deprescribing guidelines, offers an honest...
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Stop Overthinking Your Workout: Your Brain Just Needs You to Move with Dr. Tommy Wood
Neuroscientist Dr. Tommy Wood breaks down what it actually takes to keep your brain sharp as you age. Drawing from his new book The Stimulated Mind, Tommy makes the case that movement is non-negotiable for brain health — and that even small amounts make a meaningful difference. From walking and...
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Your Peptide Guide: BPC-157, GHK-Copper, GLP-1s & Body Composition with Kyal Van Der Leest
You can't watch a single sporting event without being hit with an Ozempic commercial — but did you know that those GLP-1s everyone's talking about are actually peptides? Kyal Van Der Leest — nutritionist, naturopath, and the formulator behind LvLUp Health — breaks down which peptides actually…
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Is it Alzheimer's or Perimenopause? 5 Ways to Protect Your Midlife Brain with Dr. Majid Fotuhi
Your keys aren't lost. Your mind isn't going. And no, that's not Alzheimer's. Dr. Majid Fotuhi, Adjunct Professor, Johns Hopkins University & author of The Invincible Brain, busts the biggest myth in women's brain health: that the fog, the forgetfulness, and the "wait, why did I walk in here?"...
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The Lifting Heavy Trap: Strong Muscles but Weak Tendons & Why You Get Injured
Dr. Stephanie covers tendon anatomy, how they respond to mechanical loading, why "stiffness" is actually desirable, and the evidence-based rehab hierarchy: load management, isometrics, heavy slow resistance training, and elastic recoil progressions. She addresses common issues for women over...
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The Sex You Want: Hormones, Communication & Female Agency with Dr. Maria Sophocles
Dr. Maria Sophocles examines the “bedroom gap,” the disparity in sexual expectations and challenges between men and women in midlife. In this episode, she explains how menopausal hormonal changes, together with psychological and cultural pressures, affect women’s sexual agency. Many women...
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Breast Health Masterclass: Pain, Lumps & Cancer Screening with Dr. Ebuoma
Ready for the breast health conversation nobody's having? Harvard-trained breast radiologist Dr. Lilian Ebuoma gives a masterclass that covers everything from why your daughter might be developing breast buds at 7 (spoiler: it's not just you) to the real deal on mammograms, dense breasts, and…
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Bone Loss Confusion Explained (& How to Repair Weak Bones) with Dr. Doug Lucas
Dr. Doug Lucas, a double board-certified orthopedic surgeon and osteoporosis specialist, who dives into the secrets of maintaining optimal bone health. In this episode, you will discover why bone health is vital for women of all ages and learn actionable tips to build and maintain strong bones…
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Menopause is a Hormone Deficiency (And You Deserve Better) with Dr. Felice Gersh
"Estrogen is not a hormone; it's a family of hormones,” says Dr. Felice Gersh. “You can't say fat does this or fat does that—you have to say which fat. The same with estrogen.” That’s right, she is back to challenge the conventional "lowest dose for the shortest time" approach to menopausal…
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Heart Disease, Autoimmunity, & the Clitoris: What Medicine Got Wrong with Meghan Rabbitt
Award-winning health journalist Meghan Rabbitt discusses her groundbreaking book, "The New Rules of Women's Health.” This conversation tackles what's broken in women's healthcare—from outdated anatomical terminology named after "pale, male, and stale" doctors to the dangerous myth that women are...
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Saving Marriages & Bedroom Comebacks: Midlife Women on Testosterone with Shalin Shah
Think testosterone is just a male hormone? Think again. In this game-changing conversation, Shalin Shah, CEO of Marius Pharmaceuticals, debunks a major myth in women’s health. Spoiler alert: women have more testosterone than estrogen, and when those levels drop during perimenopause and menopause,...
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Menopause Weight Gain: Why 'It's Genetic' Is a Lie (And What Actually Works)
Dr. Stephanie goes "holiday-solo" for the third and final time this week to discuss the growing claim that obesity is mainly genetic, with diet and exercise only accounting for 15% of results. She explains why this messaging is scientifically questionable and potentially harmful, especially for...
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Your Year-End Gratitude Inventory (with Reflection Questions)
As we wind down 2025 in this second of three solo episodes, Dr. Stephanie takes a pause to express her deep gratitude for the Better community and guide you through a meaningful year-end reflection. This isn't about toxic positivity or pretending everything was fine—it's about acknowledging the...
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Should Women Train Differently? The Complete Guide to Cycle-Syncing Your Workouts
In this solo episode, Dr. Stephanie shares her updated thinking on fitness training for women who menstruate, including perimenopausal women with irregular cycles. Drawing from principles in the Betty Body Book and her presentation at the Health Optimization Summit in Europe, she breaks down how…
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Orgasms as Medicine: De-Stigmatizing Sex & Pelvic Wellness in Perimenopause with Dr. Rena Malik
Dr. Rena Malik, board-certified urologist and sexual medicine expert, has the most frank conversation about female sexual health you'll hear anywhere. She covers pelvic floor dysfunction (incontinence affects 1 in 3 women), the genital urinary syndrome of menopause (80% of women will experience...
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Reduce Your Toxic Load in Surprising Ways with Dr. Aly Cohen
Feeling overwhelmed by environmental toxins? This is your antidote to eco-anxiety. Dr. Aly Cohen, triple board-certified physician, joins me for a refreshingly practical conversation about endocrine-disrupting chemicals (EDCs) without the hysteria. We break down how BPA, phthalates, and PFAS…
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Confused or Against Fasting? A New Perspective for Women with Dr. Chris Rhodes
Discover the latest science behind fasting and innovative fasting alternatives in this episode with Dr. Chris Rhodes, nutritional biochemist. Learn about the anti-inflammatory and longevity benefits of a 36-hour fast, and how Mimio, a fasting supplement, can help you access fasting’s advantages...
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The Real History of Women Who Lift: From Cardio Bunny to Muscle Mommy with Michael Joseph Gross
Author Michael Joseph Gross (Stronger: The Untold Story of Muscle in Our Lives) reveals how muscle has shaped human health, confidence, and culture for centuries—and why it’s time for women to reclaim it. Learn why “brains vs. brawn” is a myth, how lifting builds empathy and resilience, and the...
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Why Gut Changes Can Destroy Your Muscles in Perimenopause with Dr. Christine Maren
Dr. Christine Maren, a medical doctor and certified functional medicine practitioner specializing in women’s health, shares her expertise on gut health, hormones, and the complex interplay between digestion and the menopausal transition. In this episode, she explains the differences in gut...
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The 10-Minute Habit That Reverses Brain Aging & Helps You Sleep Like a Teen with Ariel Garten
Ariel Garten explores the transformative potential of neurofeedback for stress reduction, sleep improvement, and brain health. Ariel, a neuroscientist, fashion designer turned entrepreneur, and co-founder of Muse, discusses how meditation and the Muse brain-sensing headband can be game-changers…
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Your Guide to Estrogen Down There: Pelvic Health & Hormones for Menopause with Dr. Kelly Casperson
Dr. Kelly Casperson is back to dig into the world of hormones, hormone replacement therapy, and how to make informed decisions for optimal health. Dr. Casperson, a board-certified urologist and women’s sexual health specialist, discusses common misconceptions about menopause, the importance of...
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She Said, She Said: Perimenopause with Kids, Facts on Fasting, Testosterone, Cold Plunges, Peptides & Callouses
Join Cynthia Thurlow for another insightful episode of what we like to call “She Said, She Said,” where she teams up to tackle your most pressing health and wellness questions. Dive into real conversations about navigating perimenopause while raising kids, evolving perspectives on fasting, and...
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Your Perimenopause Action Plan: Cut the BS & Do the Work with Dr. Mariza Snyder
Dr. Mariza Snyder, a leading expert on perimenopause, cuts through the noise and confusion online. In this episode, she shares practical, actionable strategies to help you navigate this transformative life stage. She dives into the physiology of midlife changes, the effects of chronic stress, the...
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Skin Aging Explained: Collagen, Supplements & Medical Procedures with Amitay Eshel
Amitay Eshel, CEO and founder of Young Goose, joins us to discuss skincare, especially for perimenopausal women. He shares insights on how hormones like estrogen, testosterone, and progesterone influence skin aging, energy levels, and antioxidants, and explains the importance of NAD for cellular...
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Low Energy & Brain Fog? Methylene Blue for Sluggish Metabolism with Dr. Scott Sherr
Discover the science and benefits of methylene blue with Dr. Scott Sherr, a specialist in health optimization and hyperbaric oxygen therapy. In this episode, Dr. Sherr delves into methylene blue’s role in supporting mitochondrial health, easing brain fog, boosting energy, and improving cognitive...
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ABOUT THIS SHOW
Most women are told that feeling exhausted, gaining weight, losing muscle, and watching their body change after 40 is just what happens. Dr. Stephanie Estima is here to tell you that's the wrong map.BETTER is the podcast for women in perimenopause and menopause who want to build real strength, understand their hormones, and take body composition seriously — without the diet culture nonsense and without the fear.Dr. Stephanie is a chiropractor, brain health expert, and one of the few voices in the menopause space who leads with fitness, muscle, and what your body is actually capable of. Each week she brings the world's leading researchers, clinicians, and practitioners into conversation — then translates the science into something you can use on Monday morning.Topics include strength training in perimenopause, body composition after 40, HRT and hormonal health, bone density, metabolic health, injury prevention, sleep, nutrition, and the kind of training that actually works when your
HOSTED BY
Dr. Stephanie Estima, Perimenopause & Women's Fitness Expert
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Frequently Asked Questions
How many episodes does BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause have?
BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause currently has 494 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause about?
Most women are told that feeling exhausted, gaining weight, losing muscle, and watching their body change after 40 is just what happens. Dr. Stephanie Estima is here to tell you that's the wrong map.BETTER is the podcast for women in perimenopause and menopause who want to build real strength,...
How often does BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause release new episodes?
BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause publishes regularly with 494 episodes available. Check the episode list for the typical release schedule.
Where can I listen to BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause?
You can listen to BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause?
BETTER! with Dr. Stephanie Estima | Strength, Body Composition & Perimenopause is created and hosted by Dr. Stephanie Estima, Perimenopause & Women's Fitness Expert.
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