Stephanie Estima

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1,101 appearances 1 recordings 1 series first heard Jun 2026 last heard 29 Jun

Stephanie Estima’s voice in public audio — every appearance, attributed to the second.

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Recordings per month over the last 12 months — 1 in all, peaking in Jun 2026 with 1.

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The Diary Of A CEO with Steven Bartlett · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · 29 Jun 2026 podcast

And so already you have less surface area for those muscles to be able to contract and support.

Right.

Versus a male, those PC muscles just have to deal with one.

So it's mechanically much simpler for a man.

And then you layer on hormonal fluctuations over the course of a woman as she's menstruating, if she becomes pregnant, under the influence of different hormones like relaxin, the weight of the baby constantly pushing down, and then birth, as I've mentioned before.

These can significantly alter the strength and the ability for the PC muscles to absorb load appropriately.

So for women who've had babies...

First, you have to obviously be working with your OBGYN or your midwife or whoever is managing your care plan to be able to clear you for exercise.

And once they do, you don't want to necessarily go back to extremely heavy loads with lots of intensity right away because you haven't necessarily yet completely healed, right?

Right.

So this is where we get into thinking about, OK, so what are some ways that we can connect with and with the pelvic floor?

So the famous exercise that everybody's probably heard of is Kegels.

You've probably heard of Kegels.

So those are wonderful if you're someone who has a weak pelvic floor.

Yeah, it's literally like you for men, the way that I've often sort of cued men is like, imagine you're like zipping up a zipper, like you're just kind of coming up and you're sort of holding it and then you're relaxing.

You don't necessarily have to move and jump, but you're literally just sort of connecting as much as you can.

It's hard because our neuromuscular connection to the pelvic floor sometimes is not really strong.

But often just closing your eyes or just think like just coming up, holding and then coming down.

And you can do all you can do these all day long free.

You know, no one's going to know that you're doing it.

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