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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Appearances
It's like you have to kill yourself to do this circuit or whatever that they're doing. And I like to lift very slowly. I like to be very intentional. My eyes often close and I'm in my body, usually barefoot or not barefoot, but in my socks. And I've had a lot of women comment, it seems like...
Not that it's like sensual, but kind of like that, like that kind of energy where it's not like, it's like, oh, I had too much to eat yesterday. So I have to do this lunge thing. It's like, I love how much I can lunge. So I am just going to luxury. creative feeling, you know? And that's what I also want people to take away that your lifting can be a celebration of movement.
It can be a celebration of the symphony of your joints and your tendons and your muscles and your nervous system working together. And it can absolutely be something, it can be a love letter to yourself. Like, look at what I can do, you know? Like, look at this deadlift that I can do and who cares what the weight is, but look how good I can do it. Look at this technique, you know?
I love that. That's so good. And that's another kind of example of maybe you can't axial load the squat anymore, but there's literally an infinite amount of variations that you can do to still hit those target muscles to get that dopamine that you're feeling and to you know, and to get your spine, like to not over, overstimulate the spine and the nervous system and the discs and the joints.
There's so many different ways that you can do it. Like you can do belted squats. You can do hip thrust. You can do like, I mean, all the other, I mean, maybe those things work for you. Maybe they don't, but if you can't axial load anymore, maybe a belted,
I don't know if you're working out at a gym or in your home, but like a belted squat would be great because now the spine is not taking that load anymore, but you're still squatting, right? So there's a lot of different ways that we can give variations for a variety of different conditions and concerns.
I struggle with that. I struggle with that too. Sometimes I'll catch that gremlin in my mind that's like, you're not doing enough. You're not... I'm like, oh, oh, oh, there you are. So we all struggle with that. I think that that's a universal... I don't want to say everyone, but I would say most women that I have spoken to, and that just might be me attracting other me's to my into my life.
But most women struggle with that kind of, you know, self, you know, depreciating self-talk. I think that we're taught to hate ourselves. I think that we're taught like, you're never going to be pretty enough or smart enough or capable enough or successful enough or... a good enough mother, a good enough doctor, whatever category, you're never going to be enough unless you do this next thing.
Unless you buy this mascara, unless you have this bag, unless you live in this house, you drive this car, you marry this type of person, you wear these types of clothes. There's always this external dangling carrot that we've been brought up on.
And I think that, you know, you've really been a really good, you know, sort of demonstrably shown that you can really, in many ways, unhitch that need to have that external validation and really start to look within for your own internal validation. That's been certainly my journey, but do I completely never get bothered when someone says something online or do I completely...
uh never have that voice that tells me that i'm not doing enough no she's she's like it's like thelma and louise like we're like we're just you know we're just together for the long run right but i just learned to listen to her and it's like oh okay so am i tired am i hungry uh you know like what are why is she why can i hear her so clearly right now uh and then
Am I the recipient or the observer of that voice? Is it she speaking to me or can I just observe that voice and say, huh, well, that's interesting. I wonder why that voice is coming up. Is she trying to protect me? Is there something fearful? Why is that voice coming here? I know she wants to keep me safe and keep me small, but why is she trying to do that? So I just take her to the gym.
Sure. Yeah. I like you very much a protein first or protein forward style of eating. I think this is maybe the one macronutrient requirement that changes as we age.
We do need to be consuming more protein because we tend to become more what's called anabolic resistant, which means the muscle just doesn't like to grow as much as you were saying in menopause and beyond as it does when we are in our fertile years and our reproductive years. So, protein, definitely like to consume maybe more protein than what, certainly more protein than what the RDA.
I typically will usually consume something like one gram per pound of body weight, but honestly, it's often north of that. So, you know, I'm about a buck 40. So I probably am consuming like, you know, 150 to 160 grams. on a daily basis. Not that everybody needs to do that, but that's just what I find works really well for me. So protein, I really like. I'm also a big believer in carbohydrates.
I think that carbohydrates... And I have... I will say in the sort of... spirit of truth and honesty and transparency, I have also contributed to this because I ran for many years and I still believe in the ketogenic diet. I ran sort of a female centric ketogenic diet for women who are trying to reverse insulin insensitivity.
We know that this is phenomenally successful, but one of the problems with the ketogenic diet, particularly for women, if they're following it for too long, is actually they become more insulin insensitive over time and we start to see thyroid issues if they're not consuming enough carbohydrates. But they develop this, what would you call it, like dysmorphia, like this fear of carbohydrates.
Like, oh, it's because I stopped eating carbohydrates, I lost all this weight, I'm never going to eat carbohydrates again. It's like, wrong, you were consuming a low carbohydrate diet Because you are metabolically unhealthy, you are no longer that. So now we can change your diet because your body now is going to respond to the stimulus a little bit differently.
But I find that a lot of women are so petrified of carbohydrates and they do not consume enough carbohydrates. So I like to tell people like fruit is your friend, like fruit is not going to make you fat. I have women that are so scared of just consuming fruit. It's ridiculous. So fruit, I like to actually consume fruit almost at every meal, truthfully.
And then some of the good carbohydrates that are like kind of a mainstay in the house are like always vegetables. I always prep them because I never feel like whenever I'm hungry, I already want the food ready for me. Like I always prep the broccolis already pre-cut, you know, so I'm ready to go. I'm ready to snack on that stuff.
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