Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima

“There's a performance degradation when I'm not on it. And then collagen. I love this one because it gets so much hate online. So we're going to go against the grain and talk about how great collagen is. A lot of the criticism for collagen often comes from this idea that, well, it's terrible. It doesn't have any leucine or it”

“alongside our muscle that train like our tendons, our ligaments, our joints. And so collagen is just like muscle, is a very expensive process. So it's very expensive, you know, from a mechanistic point of view to create collagen. So taking collagen is great for what I like to call the muscle protein.”

“There's so many collagen products out there at the moment, isn't there? Yeah. Yeah. Collagen drinks, collagen, collagens and everything. Someone's going to figure out how to like put it in the air or something. Yeah, right. Yeah. Is that all a fad? They're saying it's good for skin. It's good for nails. It's good for hair.”

“here. Oh, vitamin C. Vitamin C, I actually like to take with the collagen because it can enhance its absorption. And then this is just a general antioxidant that I think, there's no harm in taking vitamin C, right?”

“Hydrolyzed. Hydrolyzed type one, two, and three. Yeah. Okay. Fine. What else? Electrolytes. I take electrolytes not as consistently. Again, in the vein of transparency and honesty, I typically will take this on a very heavy cardio day. So I have recently taken up tennis.”

“tennis. I'm terrible. I'm terrible at it. But being outside tennis, you're in the heat, you're running left and right, and you're doing it for hours on end. When you're sweating a lot, electrolytes are really great. Yeah. So like electrolytes, don't take them all the time. And with our last puppy here. Oh, vitamin C. Vitamin C, I actually like to take with the collagen because it can enhance”

“Just a little fun little tidbit there. But electrolytes. We've talked about. I think that if you are really pushing yourself and you're sweating a lot, helping to recover and replenish those as we lose estrogen in midlife, our ability to regulate salt also starts to decline as well.”

“grow supplement, you know, like these bodybuilders with the scary, you know, noises and the, you know, weird t-shirts and stuff. But the creatine is really, really important for women. The way that Dr. Kandow described it to me was he said, you know, lifting weights builds the cake and this is like the icing on top of it, right? So you're not going to, you know, enhance performance.”

“this is the little perimenopausal hack because I am in, fully in the throes of it right now. There are nights where I don't sleep well. So taking a higher dose of creatine that day will help with your cognition, your awareness, and your alertness. So something like a 10 gram dose because it's a little bit harder.”

“This one's good. This is post-workout fueling. We used to think that you only had 15 minutes to like knock back a protein shake, right? After you've done a workout. After you've done a workout, because you need to replenish the glycogen and you have to start muscle protein synthesis. And I would say that this is largely false.”

“helps with the absorption of collagen as well. What about protein? How do you think about protein? Do you take protein shakes or anything? I do when I'm traveling. So, I typically, in my day-to-day diet, I typically don't. I will if I'm falling a bit short, but for me, most of my protein is coming from whole foods.”

“here. Oh, vitamin C. Vitamin C, I actually like to take with the collagen because it can enhance its absorption. And then this is just a general antioxidant that I think, there's no harm in taking vitamin C, right?”

“It's pretty basic. I learned this from my dermatology friends. So. So some vitamin C, uh, in the morning, some, uh, SPF, um, and in the evening, uh, there's some kind of vitamin A, uh, I actually really like NAD.”

“So you go for fruits in the morning, you put them right beside your fruits. Okay. Yeah. What other goodies do we have in here? Vitamin D for sure. D3 with a K2. 4,000 I use minimum per day, I would say. Most people should be taking that. They call it a vitamin. It's not really a vitamin. It's more of like a per hormone or a pre-hormone.”

“Again, inflammation, cognition. Every day? Every day. Every day. Every day. I went to the doctor and he said I was deficient in vitamin D and omega-3. So those are. You know how many people, even if you live in a sunny, I can't tell you, I've had patients who live in Florida, let's say, where it's, you think that you're getting a lot of sun exposure because the temperature is”

“So a Norwegian 4x4 is basically four minutes. In my case, I do it on the bike, but it can be done on a treadmill or any cardio machine. 85 to 95% of your heart rate max. So you need to know what your maximum, like the maximum heart rate that you have ever achieved, 85 to 95% of that for four minutes.”

“So you have ketones before you do a workout? Yeah. Why? In the absence of food, I would say that ketones are fuel that your body already, you know, you're not going to be able to get rid of. Your body produces ketones, right? It's a fuel that your body already knows what to do with, especially when it's a big muscle group.”

“That might be something that you can think of for recovery. Whether that's an infrared sauna or it's a traditional Finnish sauna. I often call it lazy cardio. So if you don't feel like doing a really intense cardio session, get yourself into a sauna.”

Also filed under Sauna

“Oh my goodness. When we didn't talk about GLP-1s, that's all the bloody rage at the moment, isn't it? Yeah, GLP-1s are, yeah, they're interesting for sure. I do think with all medications, and I am including hormone therapy in here as well, at the risk of getting shot down by some people, is I think that we often marry.”

“Hydrolyzed. Hydrolyzed type one, two, and three. Yeah.”

“That might be something that you can think of for recovery. Whether that's an infrared sauna or it's a traditional Finnish sauna. I often call it lazy cardio. So if you don't feel like doing a really intense cardio session, get yourself into a sauna.”

“bestie. Okay. So I love a magnesium glycinate. There's lots of different kinds, but glycinate's the easiest. to absorb for most people. Tends to help with relaxation, helps with sleep, helps with muscle recovery.”

“I actually really like NAD. I use another company. I have, it has something called Urolithin A A in it”

“already doing and your compliance and your adherence is going to go up. Right. What else do we got in here? Oh, omega-3. Okay. These are so well-established in the literature. They reduce inflammation. They help with cognition. Something like two to four grams a day.”

“Like if there's like an S tier, sleep is an S tier. Under that, I would say if you have access to something like a sauna, that might be something that you can think of for recovery, whether that's an infrared sauna or it's a traditional Finnish sauna.”

“It gives us joy and happiness. My sourdough bread in the morning gives me lots and lots of pleasure and I will not give it up for anything. So this is sort of the. This is where we want every woman to be able to get to. We want her to dial in both her exercise program, her nutrition program, and to give herself some effing grace with her recovery.”

“I'll just get on this thing and I'll be on here. I'll be on here for the next 35 or 40 minutes, right? I love the stairmaster. I love the stairmaster too. It's a special kind of torture. It's great. Okay. So in terms of what I think people should be doing, if she can aim something like three or four days a week of strength training, it would be alternating upper body and lower body.”

“book, The Betty Body, I advocate for a lower carbohydrate, a higher protein diet in there, but for a transient amount of time, right? Until you achieve the goal of reversing metabolic issues or losing some weight, et cetera, improving your period.”

“So a Norwegian 4x4 is basically four minutes. In my case, I do it on the bike, but it can be done on a treadmill or any cardio machine. 85 to 95% of your heart rate max. So you need to know what your maximum, like the maximum heart rate that you have ever achieved, 85 to 95% of that for four minutes.”

“I use another company. I have, it has something called Urolithin A A in it which is supposed to help get rid of senescent cells in the body.”

“It's pretty basic. I learned this from my dermatology friends. So. So some vitamin C, uh, in the morning, some, uh, SPF, um, and in the evening, uh, there's some kind of vitamin A, uh, I actually really like NAD.”

“in that particular comment, if somebody wanted to improve their bone density, yeah, for sure, you can strap on a weighted vest, do some plyometrics, add some weight to your jump. Like that's going to, you know, increase that strain magnitude and strain rate on the bone, which is going to drive that positive bone reformation. That's awesome. But yeah,”