Dr. Stephanie Estima
Guest on The Diary Of A CEO with Steven Bartlett
Dr. Stephanie Estima is a Doctor of Chiropractic and women’s health expert who specializes in female physiology, hormones, metabolism, and midlife health. She is known for helping women rethink dieting, exercise, and body composition through a science-based, female-centric approach. She hosts the podcast **Better With Dr. Stephanie** and wrote *The Betty Body*.
Products they talk about
Collagen Peptides👍 Recommends
…explaining benefits of collagen supplementation for joint, tendon, and ligament health
“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 has less than 3% of leucine, which is an amino acid that stimulates muscle protein synthesis. And yes, that's true. It is a terrible driver for muscle protein. But that's not like the whole goal for women is not just muscle, right? We have other tissues that go to the gym alongside our muscle that train, like our tendons, our ligaments, our joints. And so collagen is just like muscle is a very expensive process... I will typically take something like 10 to 15 grams of this a day. People will probably come at me. I put this in my coffee sometimes, which I know the heat. I get it. But if I don't, I won't take it.”
on The Diary Of A CEO with Steven Bartlett
Creatine Monohydrate👍 Recommends
…recommending creatine supplementation for women in combination with resistance training
“Oh, I'm so happy you have this one here. Creatine. I know you just had Dr. Darren Kandow on the show. He was actually on my podcast as well. For women, you know, I think creatine used to be this, like, bro supplement, you know, like these bodybuilders with the scary, you know, noises and the, you know, weird T-shirts and stuff. But 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. You're not going to build strength if you're just doing the creatine. You have to be pairing it with the mechanical signal of resistance training. But I think every woman can be taking five grams, three to five grams of this every single day.”
on The Diary Of A CEO with Steven Bartlett
Electrolyte Supplement👍 Recommends
…recommending electrolyte supplementation on days with heavy cardio or sweating
“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. 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. You know, when you're sweating a lot, electrolytes are really great.”
on The Diary Of A CEO with Steven Bartlett
Magnesium Glycinate👍 Recommends
…discussing foundational supplements that women should consider taking daily
“So I will find my magnesium first. This is our tried and true bestie. Okay. So I love a magnesium glycinate. There's lots of different kinds, but glycinate is just the easiest to absorb for most people. Tends to help with relaxation, helps with sleep, helps with muscle recovery. So this is something that I love. I'll usually take one, like 250 mg at lunchtime and then another one in the evening.”
on The Diary Of A CEO with Steven Bartlett
…explaining the five muscle groups women should prioritize for building an hourglass figure
“So this is from my book, my upcoming book called Nothing to Lose, actually, because we shouldn't be losing. We should try to be gaining. And these are the muscle groups that I want women to be thinking about if their goal is body composition and they are trying to build a body that has curves.”
on The Diary Of A CEO with Steven Bartlett
Omega-3 Supplement👍 Recommends
…recommending omega-3 supplements for inflammation reduction and cognitive health
“Oh, omega-3s. Okay. These are so well established in the literature. They reduce inflammation. They help with cognition. Something like two to four grams a day. I didn't know you needed to keep it in the fridge. I've been keeping it in a hot cupboard for the longest time. Yeah. It just helps with spoilage. So you can pop them in the fridge.”
on The Diary Of A CEO with Steven Bartlett
The Betty Body💬 Mentioned
…discussing her first book about nutrition and hormonal health
“So I'm sure we'll talk about my first 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, you know, reversing metabolic issues or losing some weight, etc., improving your period.”
on The Diary Of A CEO with Steven Bartlett
Vitamin C Supplement👍 Recommends
…discussing vitamin C as antioxidant and enhancer of collagen absorption
“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, you know, there's no harm in taking vitamin C, right? It's water soluble. You take too much, you pee it out. But good as an antioxidant, good as an anti-inflammatory, helps with the absorption of collagen as well.”
on The Diary Of A CEO with Steven Bartlett
Vitamin D3 with K2👍 Recommends
…discussing essential daily vitamin D supplementation for hormone and inflammation support
“Vitamin D for sure. D3 with a K2. 4,000 IUs 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 pro-hormone or a pre-hormone. So this is really important for sex hormone, reproductive hormone production. Again, inflammation, cognition. Every day? Every day. Yeah. Every day.”
on The Diary Of A CEO with Steven Bartlett