Dr. Stephanie Estima

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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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The Dr. Tyna Show · Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima · 8 Mar 2025 podcast

There's like winter, spring, what are the other ones? Fall and summer. So in the wintertime when there's ice and there's snow and maybe there's black ice, which is just, it doesn't, black ice is, it doesn't actually look shiny. It looks like there's no ice there. So you can walk on it and slip and fall, fall on outstretched hand. Or if you don't get your hands out in time, you fall on your hip.

You don't want those bones to be so brittle that they crack. A healthy bone is one that actually is bendy. And I know that that's a little bit counterintuitive for the listener maybe to hear, but one of the hallmarks of a healthy bone is the ability to absorb the shock that's imparted onto it and then release it, which requires a little bit of suppleness.

It requires that bendiness that I'm talking about. A brittle bone will not be able to absorb the force and it will just crack underneath that force. So this is really, really important for women to understand. And we are more likely to develop osteopenia and then, of course, the disease state of osteoporosis in menopause because these anabolic hormones are low, right?

So estrogen, we have estrogen receptors all over the body, including the bone. So as we age, there's this accelerated bone breakdown. So I know you know that osteoclastic to osteoblastic ratio. So basically the cells in the bone, the cells that build up the bone, the blasts, the osteoblasts are slower in menopause than our osteoclastic bones, which are the cells that break down the bone.

So it is very likely if you're not training that that osteoclastic activity, those cells that break down the bone are accelerating. So you have this sort of brittle state of bone. And then if you have something like even it doesn't have to be black ice. You can literally trip on a corner of a carpet. I've done that. I've tripped on carpet corners before and I've been able to catch myself.

But if I'm like 75 or 85 and I fall, I don't want to crack anything. So that's sort of the first big reason. It's like you want to be able to have an appropriate response to, let's say, something like a fall or to have the ability in the joints and the muscles to be able to get yourself up from a fall. So that's sort of the first M, that's mobility. Can I pause you there? Yeah.

Yeah, absolutely. I have some stats for you as well. I think that if you do have some type of hip fracture, within the first year, 50% of people do not survive that first year, right? So if you have 100 women and all of them break their hips, 50 of them are gonna die within the first year. Like a hip fracture, That, as you said, it is the kiss of death.

If you are lucky, if you are the lucky other 50% that is able to have the prognosis to survive beyond that, the cognitive declines that you're going to experience from the immobility that you're going to have as well, like you were saying, like the recovery, even if they just are like, we're just going to let it, you know, we can't do the surgery. We're just going to sort of let you... Like your...

the statistical likelihood of you having some type of super bug that circulates in hospitals is so high. And because you're not moving, because your immune function is so dilapidated and denigrated, you're going to be very susceptible to something like pneumonia, like you were saying, or some of these super bugs that you wouldn't otherwise be exposed to. Or even we can kind of get into...

you know, germ versus terrain theory. But if you're not moving around and you're not stimulating the body, that is a party for a superbug to come in and take over and kill you. So I think that, yeah, we want to be training so that our muscles are strong, but we know that the bones, like anything that the muscles do, the bones sort of are the sisters that follow suit, right?

So whatever happens with muscle tends to happen with bone. When we have more lean muscle, we tend to have denser bones and then we can even get into like the quality and the type of bone, right? So it's like there's different kinds of bones. Like when you look at a femur, for example, there's two types of bones there, right?

We have the cortical bone, which is the outside, like the shell of the bone. And then we have the cancellous bone inside. So both of those types of bones are going to proliferate underneath mechanical tension, which is like the lifting, the deadlifts and the squats and the lunges and the pull-ups and stuff. So we definitely want to be thinking about...

how can we, you know, save our beautiful grandmothers or how can we save ourselves as grandmothers if we're lucky enough to kind of reach that stage in life by being able to deadlift at least, you know, at least our dead, at least our body weights, certainly.

And we can kind of get into like, I like to think about certain, I don't think that the numbers are as important, but I think that there's good goalposts that we can sort of move towards in terms of how much we should be deadlifting, how much we should be squatting, that kind of thing.

I don't know if we're going to get an explicit rating on this, but in case he F-A-F-O, right? In case he F the rounds and he'll find out if you can... Deadlift is body weight, right?

And then you do, and this is, it's more for an- Gnarly, that's so good.

Yeah. God, that's, I can't even imagine. I can't even imagine the, in the aftermath, like the thought patterns that would go through my mind if I only just went to the gym, like I could have helped my kids or I could have helped my neighbor. I could have helped whoever, but I wasn't strong enough to do it. Like that would be something that would honestly, that would haunt me.

Yeah. Not all heroes wear capes. Yeah, that's a great story. I love that. Yeah, that's beautiful.

So. Oh yeah. Oh yeah. Yeah. And the other thing too is like you, oh, you know, I just lost my thought. I'm so sorry. I was like, I was thinking about the general anesthesia thing. I think that we underestimate how fast we actually get there.

You know, I think that when we think about, oh, like from 20 to 30, didn't really notice that big of a difference, you know, 40 to 50, you know, like, yeah, I'm starting to notice things, but you will literally fall off a cliff. Like the amount of decline that happens in men. Even just look at our sex hormones. Like your sex hormones drop to 1% of what they were, right?

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