Fitness for Menopause Myths Busted: What Actually Works for Muscle and Metabolism | Stephanie Estima скачать в хорошем качестве

Fitness for Menopause Myths Busted: What Actually Works for Muscle and Metabolism | Stephanie Estima

If cardio, fasting, and eating less haven’t helped your menopause belly or muscle loss, this episode is your must-watch myth-buster. Dr. Stephanie Estima joins me to reveal what actually works for fitness, metabolism, and hormone balance in midlife. CHAPTERS: 01:50 – Meet Dr. Stephanie Estima: Podcast host & women’s health expert 03:20 – Does your gym outfit impact your workout success? 06:00 – Why resistance training is non-negotiable in perimenopause 07:50 – Muscle and bone are “sisters”—why this matters for your health 09:00 – What “resistance training” actually means (and why machines might be the best place to start) 11:30 – How to safely approach lifting if you’re a beginner (and avoid injury) 13:40 – Why 2x a week strength training can transform your health 15:20 – The power of volume: Why 4 sets work better than 2 or 3 16:00 – The real risks of losing muscle: The staggering hip fracture stats every woman should know 18:30 – Muscle as metabolic power: Why your glucose, fat metabolism, and hormones depend on it 20:00 – How lifting weights supports natural testosterone and progesterone levels 22:00 – Adapting strength training for autoimmune conditions, joint pain, or disability 24:30 – Why many women are overtraining and still not seeing results (and how to fix it) 26:40 – Calling out toxic fitness culture & the problem with “bro science” 29:00 – Why women can’t afford to wait for research to validate their lived experiences 31:00 – The average 7-12 year delay for an endometriosis diagnosis—why this highlights the need for self-advocacy 33:20 – Protein, carbs & muscle growth: How much you really need for hormone balance 35:00 – The problem with extreme fasting for women in perimenopause 37:30 – Why eating within 1-2 hours of waking can prevent muscle breakdown 39:00 – “It doesn’t have to hurt to work”—redefining effective workouts in menopause 41:00 – Is collagen coffee a breakfast? How to fuel properly before and after your workout 44:00 – How to structure your day to hit your protein goals without overwhelm 48:00 – The power of 30g of protein for breakfast (and how it impacts metabolism all day long) 50:30 – Why carbs aren’t the enemy—especially when it comes to exercise for menopause belly 54:00 – Bioavailability of plant vs. animal protein: What every woman needs to know 59:00 – Practical daily examples of meals to hit your protein targets 1:02:00 – Debunking fear around whole foods (and why demonizing vegetables harms women) 1:06:00 – How funding and food politics impact nutrition research and guidelines 1:10:00 – Why European foods feel different in the body vs. U.S. foods 1:12:00 – The most important takeaway: Compassion, flexibility, and honoring your body in menopause This Episode is Brought to You By: Chorus: http://chorusforlife.com/drbrighten and receive 10 percent off your order or subscription Dr. Brighten Essentials: http://www.drbrightenessentials.com use code POD15 for 15% off Sunlighten Infrared Saunas: use the code drbrighten to save up to $1,400 on your sauna purchase. https://get.sunlighten.com/drbrighten If you found this helpful, please like, share, and subscribe—and don’t forget to leave a comment with your biggest takeaway from the episode! Your support helps this message reach more women who deserve evidence-based strategies for hormone health and fitness. Links Mentioned: Perimenopausal Weight Lose Guide: https://drbrighten.com/plan/ Related episodes: Perimenopause? How to Lose Weight https://drbrighten.com/podcasts/perim... Is HRT the Answer? https://drbrighten.com/podcasts/hrt-f... What Is Perimenopause? https://drbrighten.com/podcasts/perim... Follow Stephanie Estima: 💻 Website: https://drstephanieestima.com/ 📸 Instagram: https://www.instagram.com/dr.stephani... 🟥 YouTube:    / drstephanieestima   🎙️Podcast: https://podcasts.apple.com/us/podcast... 👩🏻‍⚕️Follow Dr. Jolene Brighten: 💻 Website: https://www.drbrighten.com 📸 Instagram:   / drjolenebrighten   🎥 TikTok:   / drjolenebrighten   🧵Threads: https://www.threads.net/@drjolenebrig... 🌟 Grab my free hormone friendly recipes here! https://drbrighten.com/hormonekit/ 🎧 Subscribe to the Podcast: Apple: https://podcasts.apple.com/us/podcast... Spotify: https://open.spotify.com/show/5VWcYWJ... YouTube:    / @drjolenebrighten   👉 If you found this episode valuable, drop a comment below to tell us what you loved most, and share it with a friend! Let’s spread the knowledge. 💬✨ #FitnessForMenopause #ExerciseForMenopauseBelly #StrengthTrainingForMenopause #MenopauseMetabolism #HormoneHealth #DrJoleneBrighten #DrStephanieEstima #MenopauseFitnessMyths #PerimenopauseSupport