The Dr. Tyna Show
Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima
Sat, 08 Mar 2025
EP. 197 On this episode, I finally get to sit down with my dear friend and total badass, Dr. Stephanie Estima. We’re talking all about strength training, hormones, and why building muscle is absolutely non-negotiable if you want to age well, stay strong, and build resilience — especially through perimenopause, menopause, and beyond. But this isn’t just about looking good — it’s about protecting your bones, supporting your metabolism, and keeping your independence as you age. Whether you’re dealing with chronic pain, inflammatory arthritis, or you’re simply unsure where to start, we’re breaking down why muscle is your greatest asset and how to begin strength training at any age or fitness level. Topics We Cover: Strength training for women over 40 How hormones shift in perimenopause and menopause Building bone density and preventing falls Managing chronic pain and inflammatory arthritis Protein intake for muscle growth Why sleep is essential for recovery Training to failure and progressive overload Using strength training to process emotions and trauma Further Listening: More On Strength Training EP. 156: Healing a Herniated Disc | Solo Episode Sponsored By: Timeline Timeline is offering 10% off your order of Mitopure Go to timeline.com/drtyna. Qualia Go to qualialife.com/DRTYNA and use code DRTYNA at checkout for up to 15% off your purchase. BIOptimizers For an exclusive offer go to bioptimizers.com/drtyna and use promo code DRTYNA Maui Nui Venison Head to mauinuivenison.com/DRTYNA to secure your access now. Purity Woods Go to puritywoods.com/DRTYNA or enter DRTYNA at checkout for 27% off Sundays As a Listener of The Dr Tyna Show, you can Get 40% off your first order of Sundays. Go to sundaysfordogs.com/DRTYNA and use code DRTYNA at checkout. Check Out Dr. Stephanie Website Instagram Podcast Youtube Book Disclaimer: Information provided in this podcast is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided in this podcast for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. Information provided in this blog/podcast and the use of any products or services related to this podcast by you does not create a doctor-patient relationship between you and Dr. Tyna Moore. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease.
Chapter 1: Why is strength training non-negotiable for aging?
I think for a lot of women, we'd like to pretend like that rage doesn't exist. It's like it, it absolutely does. And if you continue to pretend that it doesn't exist, it will control you rather than you being able to control it.
You are tuned into the Dr. Tina show with Dr. Tina Moore. For more, visit drtina.com. On this episode of the Dr. Tina Show, I finally got to bring on my friend, Dr. Stephanie Estima. She is seriously such a badass chick and I adore her to no end. I recently got to know her better when I was on her podcast and we had such a great time that we had to continue the conversation over on this platform.
We talked about strength training and hormones and all the things that you know I love to double down on, but her perspective is so unique and important. She's a chiropractor first and foremost, and there's information inside this podcast that you absolutely have to hear.
We also talked about what to do if you struggle with things like inflammatory arthritis or pain and what you can do about that and how you can still incorporate strength training and why you must and why it is absolutely non-negotiable to incorporate strength training into your day-to-day at this time in your life. If you are premenopausal, perimenopause, postmenopausal, it doesn't matter.
You need to start this sooner than later, ideally. But at any age, you can add muscle and you don't have a choice. I don't care what you think about it or if you want to do it or not. This isn't about anyone's feelings.
This is about what you need to do to live as an optimized human and really to retain your beauty and your strength so that you don't end up with a hip fracture or some other accident down the line as we age, especially for us ladies. So without further ado, let's jump in. So lately, I've been hitting the gym a lot more regularly.
And let me tell you, it's a different game than it was even 10 years ago. Recovery takes longer, energy isn't necessarily endless, and pushing for progress feels, well, a bit harder. That's why I take MitoPure, a non-negotiable part of my routine.
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Chapter 2: How do hormones shift during menopause?
Also known as zombie cells, they're old and worn out and they don't serve a useful function in our health anymore, but they're taking up space and utilizing energy and nutrients from our healthy cells. I would like to get rid of these.
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I'm personally experiencing less aches and pains and feeling more resilient overall. If you also want to resist aging at the cellular level and stave off those zombie cells, try Qualia Sinolytic. Go to qualialife.com forward slash drtina for 15% off. Qualia Sinolytic is also available at select GNC locations near you. They've got a hundred day money back guarantee.
So you've got zero financial risk in trying any Qualia formula. That's Q-U-A-L-I-A life.com forward slash Dr. Tina. Thanks to Qualia for sponsoring today's episode. Dr. Stephanie Estima, I am so excited to have you here today on the Dr. Tina Show. I was an honored guest on your podcast recently and we became instant BFF. So, so great to have you here today.
I am delighted to be here and to spend time with you. You were such a great guest on my show. We had such awesome feedback and hoping to do the same for your audience today to give you and your audience value.
Absolutely. Well, first off, we just have to tell everyone that you've got some beautiful guns. So I think you should show them to the audience. These guns? These guns? Or the ones out there? Yes. So we're going to talk about that today because I ever so often bring on a guest to try to get through the message that I keep beating this drum on, which is,
strength training, perimenopause, menopause, why we have to do it. And I hope that with each guest, it lands differently for maybe the ones who aren't catching it yet, you know? So we're going to do that today.
And also you are a fellow chiropractor and I love you for that because I think that that's such a beautiful, we were just talking off camera how really functional medicine is just appropriated from true old school chiropractic and naturopathic philosophies. And I think we should talk about that a little bit too.
yeah let's do it yeah i think um i mean for me i was always i'm so blessed you know there's some sometimes i'm frustrated i'm like man i picked the wrong profession because i don't have the right letters behind my name you know in terms of like cultural authority and all of that and then the other and then on the other hand i am so grateful
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Chapter 3: What are the benefits of building bone density?
My puppy dislocated his elbow the other day and I was like, tink, just done. Like I literally can fix the body with my hands. It's pretty cool.
There's been so many times with my kids now where they play soccer and there's been like a really tough, you know, like a really tough tumble. And, you know, there's everyone's sort of crowded around. I'm like, I'm just going to go and put my hands on him and see if he's okay.
You know, so I've sort of unofficially become, you know, like the little team doctor that kind of goes over and like, I always have like my little kid of stuff, like my tape and my massage guns. But my hands are always my best tool. And I never, they go everywhere with me. It's like, fancy that, you know, like I can just go on a plane and I still have all my techniques and my,
and my skill with me. So it is something that I feel very blessed to know.
Yeah, it's incredible. And when we add in all of the knowledge that we have around everything else, it's the clinical application of common sense. That's how I see it.
That's great. That's a great way to put it. I love that.
47.
Okay, great. Well, so you're a smoke show. Yeah. Let's talk about how to stay a smoke show at 47. And that's why you're my best friend. This is what we'll title it. How to be a smoke show at 47. But I want to tell the audience something first. We were in Vegas together at A4M because you spoke on the stage. And I saw you in passing wherever we were, the atrium.
And you and your husband, both very fit and very fashionable, you guys were headed to bed early. And you said to me, and I thought this was brilliant, you said, we have to stay on our time zone. We're trying to stay on the East Coast time so we don't mess up our circadian rhythm. So let's start there. Let's talk about that.
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Chapter 4: How can strength training help manage chronic pain?
Although I have to think about how to do that opposite way. You know I'm all about getting the protein in. It's the foundation of your strength, your muscle, and your metabolic health. But here's the kicker. Just because you're eating a lot of protein doesn't mean you're absorbing all of it.
Without the right digestive enzymes, much of it isn't necessarily getting broken down into amino acids that your body uses for muscle protein synthesis. This gets worse as we age. Your muscles don't just need more protein, they need bioavailable protein, and that's where digestive enzymes can come in handy. This is why I never leave my protein intake to chance. I use Masszymes by Bioptimizers.
It's a high-potency proteolytic enzyme formula designed specifically to help you absorb more of the protein that you eat. Not all enzymes are created equal, and most on the market are weak, underdosed, and ineffective. Masszymes is the real deal and the one that I trust personally.
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Their 365-day full money-back guarantee is the gold standard of the industry. For your exclusive offer as a listener of The Dr. Tina Show, head to buyoptimizers.com forward slash drtina and use promo code drtina. Again, that link is buyoptimizers.com forward slash drtina. If you're serious about eating clean, high quality protein, let me put you onto something that's truly next level, Maui Nui.
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Chapter 5: What role does protein intake play in muscle growth?
I just fell on my face dead on the bed and I woke up, I don't even know how many hours later and I was a mess for three days, four days. So I got to sort this out.
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.
Okay, good to know. I'll share a trick that my mentor taught me. I'm not a big fan of high dose melatonin. I get asked this question a lot about melatonin. I'd love to actually hear your thoughts on melatonin as well. It wakes me up. I don't know.
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.
He said to take one, he always taught me this, take one milligram of melatonin for every hour difference that you're trying to account for.
One milligram melatonin for every hour. Yeah. So you would take, if you're traveling eight hours, you take eight mgs.
Yeah, and I'm not a big fan of bigger doses of melatonin. I will say that. But when you're just using it local time for your own nightly use, if that's something people do. But I think that this trick works because by day three, ironically, I had to get up the next day and be on Diary of a CEO. And I was panicking and I was texting his – he's now passed, but I was texting his wife.
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Chapter 6: Why is sleep essential for recovery?
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.
Yeah, try it. We'll see. We'll check back in. Okay, let's talk about strength training for the ladies and explain to the audience This is a loaded question, but why is this absolutely non-negotiable as you age, especially?
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.
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Chapter 7: How does training to failure contribute to strength?
And so it's not just the fracture that we're like, oh, well, put a cast on it. I mean, that's all in good, but... We're talking mobility restrictions. If it's your hip, that is the kiss of death. Let's talk about that a little bit because I don't think people understand. When I was in the gym in my early 40s, I remember I would go in there all the time by myself.
I was single and these young trainer guys would come flirt with me. And I was kind of a hotsy-totsy back then. I still are. Thanks. As my friend said, he's like, one day you're going to be hot for 50, but right now you're just hot. And now I'm hot for 50, which it's fine. I'll take it. But I was a little hotsy totsy cougar back then. And these young guys were like, what are you training for?
You know, I'm like to not break a hip. I mean, I wasn't even kidding. And I would say also for the zombie apocalypse, which is kind of one in the same. But this hip fracture thing, like the way that that goes is you usually end up in the hospital. If it's severe enough and you're osteoporotic enough, they won't even reset the hip. They just let you sit there until you die of pneumonia. It's awful.
And if you do get surgery to put it back in or to have it, you know, bolted back together, basically, that's a massive surgery to have for somebody of that age. So let's talk about that a little bit more.
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?
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Chapter 8: What is the impact of strength training on emotional health?
I just think it's important. Yesterday I was doing a video for my, I'm doing this 21 day strength and resilience challenge and it's closed now, but we're in it, we're in the middle of it. And I was doing unilateral moves. And one of the moves I like to do is where you do a step back lunge, but you rotate and touch your front toe.
And then you do, and this is, it's more for an- Gnarly, that's so good.
But it's really just applicable to real life, right? Like we need to be able to step back, lunge and rotate Because that's a natural movement pattern that you're going to need. And so I'm trying to teach these folks. I think it's probably mostly women in there. I'm trying to teach these folks like this is all applicable to real life.
You know, when we're talking deadlifting, we have to be able to pick up our kids or pick up groceries or pick up something. and pick it up off of someone if they're hurt. Like what if a big bookcase or, I mean, I always think like God, and I know we talked about this on your podcast, but like God forbid something terrible happens and I can't help the person in front of me because I'm too weak.
And I posed that question on my Instagram years ago in the stories and I got so many responses from women saying, you know, one woman told me that her kids were in a tractor accident and she couldn't even run fast enough to get there to help them in a timely manner.
I had so many stories come in from women who were like, oh my gosh, I'm so out of shape that this terrible thing happened and I wasn't able to assist. And then other women saying this terrible thing happened and I was so strong and I was able to help. It's like, which one do you want to be?
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.
Or fast enough. I was in Vegas actually at one of the malls there and a woman lost control of her stroller. I don't know what happened, but the stroller... Oh, no, no, no. I'm sorry. The little toddler ran off from the stroller. So the stroller started going and she was trying to stop the stroller and deal with the toddler. And the toddler was running right into the road.
And I lunged and landed in a position like in a very deep lunge. I think most women my age probably would have like hurt themselves. Yeah. doing what I did and I lunged and grabbed the kid and the kid just looked shocked.
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