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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It's like they fall off a cliff. But I think humans don't often think... we often think more linearly we don't often think exponentially there is an exponential fall off so if you're not doing the work now whether you're 30 listen to the show you're 40 you're 50 you're 60 like it doesn't matter what age you are you can always improve but if you don't do anything the amount of decline just
And it accelerates at a rate that you could not have predicted because we tend to think, you know, we tend to think linearly. Well, it's just going to decline a little bit the way that it did from 20 to 30 and the way it did from 30 to 40. It's like, uh-uh. From 50 to 60 and 60 to 70, if you are not...
If you are not holding down the fort and you're not learning these basic movements, like you're talking about a hip hinge, I think a squat is like, you know, we can get into the technicality of a squat. One of the most difficult things to execute well, because there's a lot of sort of moving parts, a lot of moving joints, and there's a lot of ways that it can go awry.
But if you're not working on that now, it's not going to get better next year. And it's going to get much worse. So I think we also... Oh, go ahead. I'm sorry. Yeah, sorry. No, I just wanted to say, I think we have to think about this. What does it look like to decline exponentially versus linearly? I think that there is a bit of a linear decline if you think, yeah, 20 to 30, 34.
You lose your sex hormones and you go in through menopause and it's like, this is where it gets real. So I think that it is very important for us to start at least stacking the deck. whether you're menopausal or not, start stacking the deck in your favor. And part of that is resistance training. In my opinion, it has to be the foundation for your movement program. Has to be resistance training.
Whether you like it or not, it's like, we're not going to talk about your feelings. I love your feelings. I want to listen to your feelings, but your feelings do not... We have to just look at data here. You have to make your resistance training the foundation... of your movement program. And so for most people, I usually like to aim for something like a minimum of two times a week.
More is better. Obviously, I'm training more because I love it and I'm a bit of a psycho. So I love to train like five times, sometimes six times a week. But you don't need that to get results. Like you can get phenomenal, phenomenal results, not just in strength gains, but in muscle hypertrophy, which are two different outcomes by training twice a week.
And we can talk about some of the parameters there as well if you want to dive into that as well. But that's all really that it takes is like two times a week at the gym or at the home or at the farm or wherever it is that you can sort of set yourself up with. That's all it really takes for you to start developing real strength and real hypertrophy in the muscle as well.
Why do you think that it is so hard? I hear a lot of myths that continue to perseverate, even though I don't know why. But what are some of the things that you hear about why women won't lift weights? And the other qualifier I'll ask with this question is, why do you think that women don't push themselves to failure? Because I actually don't care that the weight is heavy or not.
I actually care that you approximate muscle failure. And we can kind of get into that distinction a little bit too. But what has been your observation in terms of like what your community is saying in terms of why, like what is your sort of take on why you think women don't like to either lift heavy or approximate muscle failure?
Well, neurologically we're wired for that. We are wired to expend the least amount of energy possible.
Yeah.
Those are really good insights. Yeah, I would agree with all of those. And I think, you know, you mentioned like, what is it about the characteristics that someone can sort of wrestle with the pain and lean into the pain? I do agree with you. I think it is a skill that needs to be acquired.
Anytime I, and this is why I always talk about, we'll get into this a little bit because we hear now like all these women that are in perimenopause and menopause, we all grew up cardio bunnies. Now we're all being told to be muscle mommies. And it's like, okay,
I need to lift heavy now, I guess, but we don't have any... So many of these women don't have this motor pattern, this mind... They often call it the mind-muscle connection, but it's just essentially like a motor pattern, like the motor learning that you were talking about. And I think that...
And to layer onto that, I think that the word failure just in general, the concept, not the word, the concept of failure is something that we all really shy away from. Nobody wants to look like a beginner. Nobody wants to suck. Everybody wants to sort of step into something and be able to sort of master it without a lot of effort. And one of the things that I've often found, at least in the gym,
is when I am wrestling, when I'm approaching muscle failure, as you said, it's an uncomfortable process. It hurts. There's a lot of metabolic debris that's building up. There's all these metabolites that are building up in the muscle and your muscle's like, can you please stop? And you're like, no, one more, one more, one more. I think that...
To your point, this takes years to develop, but it also helps you get closer to who you are. Because in life, there's going to be a lot of failures, right? I can tell you all of them. I have a long list of all the ways that I have failed. And when you start to reorient yourself to failure in that it is a stepping stone towards being successful. rather than something to avoid at all costs.
And this is actually something, this is not muscle building per se, but this is something that I'm trying to teach my own children where at the dinner table, we do something called GLOWs. So it's like gratitude learned, opportunity wins. Like what were your GLOWs? So G-L-O-W, feel free to steal if you'd like. But the other thing that I'll also say is how'd you fail today?
What were some of the things, what were the, like, and that's usually like the learn. So in the G-L-O-W, it's like the learn is the fail. Like where did you fail and what did you learn from it?
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