Dr. Stephanie Estima
speaker
178 appearances
1 recordings
1 series
first heard Mar 2025
last heard Mar 2025
Dr. Stephanie Estima’s voice in public audio — every appearance, attributed to the second.
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And then I check in and then I take a nap, like a little like hour, two hour nap. So it's like, you know, two o'clock or three o'clock local time, I'll take a little nap. And then, you know, kind of the rest of the day. And then I go to bed on time, local time there. That's what I do when I travel east.
So I just try to, especially when it's a bigger time jump, like Europe for me is like five or six hour difference. For you, it would be a much bigger, like if you're going from the Pacific coast to Europe, it's going to be like an eight hour difference. My best advice there is literally go for a visit, like find a day pass or we always research them in advance.
So whatever hotel I'm staying at, I know if the hotel is suitable or not. Or if it's suitable, great. I'll work out in the hotel gym. If not, I will join a gym for a week or however long I'm there. And I will get a training workout in, lots of walking, get a coffee, eat breakfast as if it was, you know, breakfast my time, and then take a little afternoon nap there and then go to bed on time.
And then I'm completely on European time, like from the day that I land.
Wonderwall.
Champagne Supernova.
It sucks. Like when you go, I will say, so, you know, when, when I am traveling to Europe, it really like heading to the gym is just awful because for, for me, it's like, it's like I'm going to the gym at one or two in the morning. So it doesn't, my body does not want to do that. But I will do whatever I can, whatever I can punch out.
Maybe I take a coffee, maybe there's a little pre-workout there. Maybe there's something to help me along. But I always feel better and I can instantly change, especially when I have the sunlight, if you're going and walking around. sort of surveying the landscape or places that you're going to go to, finding your coffee shop, et cetera.
Getting that sunlight in the morning when you're walking around, also very, very helpful for me as well.
I can't, I take it, I fall asleep and I wake up two hours later. I don't, I'm not, I don't really take it.
One milligram melatonin for every hour. Yeah. So you would take, if you're traveling eight hours, you take eight mgs.
I know. I've never used melatonin, to be honest, because I find locally, you know, I've had sleep doctors on the show and they all, you know, everyone's like, melatonin decreases as you age. So it's a good idea to start supplementing. So I was like, okay, I'll try to supplement with it. And it wakes me up.
So I don't know if it's just that my current levels are sufficient and then this is just like super physiological levels for me. So I've never actually thought of applying it for jet lag or for, I guess, time. Time travel. Yeah, time travel. When we were time traveling. But I will. I'll think about that for like we're going to be in Europe at some point next summer. So that's a good tip too.
Oh, gosh. There's so many reasons. I would say that there's sort of three, we'll say three main, three M's, okay? So not the tape company, but three M's. So we have sort of a metabolic reason. We have a mobility reason. And for women in perimenopause who are still cycling and even if you're in menopause, there's sort of a menstrual or menopausal reason.
So let's talk about the mobility reason, because I think that that's probably the most obvious. Obviously, we're ambulatory. We want to be able to get around. We want to be able to squat and deadlift and do things in the gym, not just because it makes us feel good and it grows our glutes and we look great in jeans. But for when we're 75 years old and maybe
we're living by ourselves and we trip and fall. We want to be able to have the proprioception in the joints, the mobility in the joints and strength in the legs, the muscles in the legs, be able to get ourselves back up. Another example might be, you know, again, living alone and you need to open up a jar.
How are you going to open up a jar if you have no grip strength, if you have no upper body strength? And we know grip strength is usually, I will say that I laugh a little bit because people are like, train your grip strength. It's like, no, it's Grip strength is a byproduct of lifting heavy things. We don't need those little grip strength trainers that I've seen people try to pedal off.
It's like that's not doing anything. The reason why you have good grip strength is because you're dead lifting. The reason why you have good grip strength is because you're doing pull-ups. It's not because you're training your grip. Amen. Amen. Thank you for saying that. So mobility is really important.
For women in particular, as we pass through or we have that menopausal transition, of course, we know that this is a sex hormone deficient environment, right? So we have lowered levels of testosterone, lowered levels of And of course, that can have deleterious effects on our bone density.
So again, back to that trip and fall example, you don't want to fall what we like chiropractors will call this a foosh injury, like a fall on outstretched hand, F-O-O-S-H. That's like we're nerds. We like we put acronym. Like, oh, that's a foosh injury. It's like, what? It's a fall on outstretched hand. If you were to slip and fall, let's say, like I live through four seasons, right?
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