Episode #211: Mastering Menopause: Balance Hormone Health for Lifelong Confidence
LONGEVITY with Nathalie Niddam6 Feb 2024

Episode #211: Mastering Menopause: Balance Hormone Health for Lifelong Confidence

In this episode of Biohacking Superhuman Performance with guest Dr. Stephanie Estima, we discuss the importance of heading into menopause in the healthiest way possible. Muscle is often thought of as a negative thing for women as we were taught not to get bulky. However, it's a myth that needs to be totally left behind. It's very hard for women to build muscle and get bulky. But muscle is essential for hormonal balance and longevity.

We also dive into the science behind balanced hormones, and what steps you can take to make sure you're heading into menopause as a confident powerful woman, rather than take it on as if it's a disease. Menopause needs to be thought of as an evolution of your body, not a nightmare situation. Bioidentical hormone replacement therapy is essential for some women, and we guide you through how to talk with your doctor to get the best treatment possible.

Overall, this episode offers guidance on navigating hormone health, talking to your doctor about what you specifically need, and how to use menopause as a growth opportunity, not a season of anxiety and hardship.

Dr. Stephanie Estima discusses all facets of health including nutrition, fitness, hormones, stress management, performance, recovery, longevity, health span, mental resilience, and energy production. Her passion is to assist you in making informed decisions about your health and to catapult you into the hero of your own life.

Dr. Stephanie has a special interest in exercise physiology, biomechanics, neuroscience, and performance nutrition. She spent 19 years in private practice and is a best-selling author, international speaker, and mother.



Thank you to our sponsors for making this episode possible:

BodyBio: Visit BodyBio.com today and get 15% on your first order when you use code Nathalie

Sensate: Use code NAT at www.getsensate.com/Nat

Profound Health: Use code longevity15 to save 15% off your first order at https://profound-health.com/

Find more from Dr. Stephanie Estima:

Instagram: dr.stephanie.estima

Newsletter: https://drstephanieestima.com/newsletter/

Website: https://drstephanieestima.com/

Podcast: Better with Dr. Stephanie

Book: The Betty Body

Find more from Nathalie:

YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ

Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance

Instagram: https://www.instagram.com/nathalieniddam/

Website: NatNiddam.com

Join Nat's Membership Community: https://www.natniddam.com/bsp-community

Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08

What We Discuss:

(1:10) Intro for Dr. Stephanie Estima, the muscle lady, and how to optimize hormones for menopausal health.

(4:41) Menopause isn't a disease; it's an experience you can be prepared for.
(6:45) Preparing at a younger age, by adding muscle and taking care of your hormones can give you an easier time throughout menopause.

(8:45) The importance of lean muscle for women (hint: you don't get bulky!)

(17:45) Hormonal changes can affect your ability to build lean muscle.

(22:43) The turnover rate of bone as we age changes under the influence of estrogen.

(26:30) You don't want too much estrogen- it can negatively affect ligaments and joints. You just want it balanced with testosterone. This is why joint issues are common in post-menopausal women. It increases the risk of injury.

(29:00) The importance of strength, flexibility, and cardiovascular health for aging women.

(30:00) Bioidentical Hormone Replacement Therapy is a great solution.

(36:00) Be so in tune with your body that you can tell when something is off, and be able to have data-filled conversations with your doctor. If you can't talk with your doctor about hormones, get a new doctor.

(40:10) Cognitive health - our ability to think clearly - and lack of sleep is affected by decreasing levels of hormones like progesterone.

(46:00) Stress management and its role in adrenal gland health. Nutrition and supplements can feed the brain! Your body is very clear about this - if you don't use it, you'll lose it.

(53:44) The lack of literature on common "health practices" today for women, like cold plunges and sauna. It needs to be synced with the time in your cycle.

(1:03:33) Minimum effective dose of exercise - strength training and cardio.

(1:11:25) How to find more from Dr. Stephanie Estima

Key Takeaways:

  • Reframing the importance of lean muscle for women is essential for hormone health. Women in their 40s and 50s have grown up with the thin supermodel being ideal. The environment you grew up in can highly affect your perception of hitting the gym and building muscle. However, for the vast majority of women, it is very hard to build muscle and get "bulky." The bulky myth and fear of lifting heavy just need to go away and die because it's very inaccurate for women.
  • You can build muscle at any age, at any stage in life - peri, menopausal, and post-menopause. However, it is much easier to build muscle when you have a larger concentration of estrogen and testosterone (peri-menopausal). Women have somewhere between 10-20x more testosterone than estrogen. It's the most abundant sex hormone in the body. Lifting weights close to failure drives up testosterone for 10-48 hours post-workout. When you stimulate the muscular system, you also stimulate bone density. Muscles and bones are sisters! They grow at the same time. Osteoporosis is common in older women going through menopause, so growing muscle and bone density pre-menopause is essential.
  • Bioidentical hormone replacement therapy is a fantastic option for those who aren't heading into menopause with the correct amount of muscle and balanced hormones. Lifestyle interventions will help 60-70% of women who experience menopause symptoms like hot flashes and mood swings. The 30-40% of women who don't get relief from these symptoms can highly benefit from HRT. It's important to do bloodwork around age 30 so that you have a baseline hormone level you know you need to maintain. It's best to keep track of it twice a year. Be so in tune with your body that you can tell when something is off, and be able to have data-filled conversations with your doctor. If you can't talk with your doctor about hormones, get a new doctor.
  • You can be a powerful, clear-thinking, confident woman by keeping your hormones, specifically testosterone, balanced (and high!). It affects our ability to read the room, analyze risk, and make decisions throughout menopause if we don't focus on hormone health. It can cause anxiety and brain fog. Stress management is also highly important during this time. Adrenals take over the job of what the ovaries once did, so they have to produce all hormones after menopause. Stress management helps negate the negative side effects of an overactive adrenal gland.
  • The minimum effective dose of exercise is 3 times a week of strength training. Three is good, but four is better. But cardiovascular health for menopausal women is very important as well, as heart disease is the number one killer of women, not breast cancer. Women are very well adapted for zone 2 oxidative phosphorylation for burning fat. More focus needs to be put on explosive movements like burpees, HITT, and sprints because we lose speed and type 2 muscle fiber. We can lose up to 8% per year if we're not training type 2 muscle fibers. Explosive training also helps build muscle, rather than deteriorate muscle like steady state cardio does.

Avsnitt(383)

#329: How C60 Is Changing Aging: Energy, Brain Health, and Recovery Insights With Ian Mitchell

#329: How C60 Is Changing Aging: Energy, Brain Health, and Recovery Insights With Ian Mitchell

In this episode, we're going deep on Carbon 60—also known as C60 or buckyballs. If you've ever wondered how a molecule that started life as an industrial lubricant ended up a star player in the world of anti-aging, you're in for a treat. Ian and I talk about the original studies that blew everyone's minds (including a rat study where the animals lived nearly twice as long as expected!), and we discuss Ian's own hands-on research, from mouse models to dogs, horses, and even human applications. What we discuss: C60 explained: origins, "buckyballs," and research ... 00:08 C60 rat and mouse longevity studies ... 00:09 Lipid binding & targeted delivery ... 00:16 C60: antioxidant, adaptogen, mitochondrial effects ... 00:18 Athlete case study & performance benefits ... 00:25 Applications for fatigue, brain fog, metabolic issues ... 00:32 Autoimmune/inflammatory benefits & mitochondrial origins ... 00:34 Hair, scalp, and ovarian health ... 00:38 Neurodegeneration, glymphatics & brain serums ... 00:45 Optimizing cognition & cycling C60 ... 00:51 Safety notes: who should avoid and why ... 00:53 Product lineup & new developments ... 01:01 What to look for in C60 products ... 01:09 Our Amazing Sponsors: LVLUP - Neuro Re-Generate the world's first liposomal triple peptide formula, designed to support mental clarity, focus, and overall brain health. Visit www.lvluphealth.com and use code NAT for 20% off your order. Peptide Pro App - When you're working with multiple peptides, timing and precision matter. From smart scheduling to real-time dose checklists, it keeps things organized and on track. Receive 50% off for the first month. Visit www.peptidepro.app to download the app and use code NATHALIE50 to get started today. Wizard Sciences (Neural Rx) - designed to protect your brain long-term. With C60 (an antioxidant) and anti-inflammatory benefits, it combats oxidative stress and helps keep those brain cells healthy and happy. Plus, it supports mitochondrial efficiency, meaning more energy and focus for the long haul. Use code NAT15 at checkout to get 15% off your purchase. Visit wizardsciences.com. Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

25 Apr 1h 13min

#328: Mastering Facial Rejuvenation: Botox, Fillers, Facelifts & Fundamentals with Dr. Amir Karam

#328: Mastering Facial Rejuvenation: Botox, Fillers, Facelifts & Fundamentals with Dr. Amir Karam

Today, I'm joined by the exceptional Dr. Amir Karam, a genius at the intersection of science and art in facial aesthetics. I've been following Dr. Karam's work for years, and having him on the show feels like a fantastic opportunity to explore why our faces age and what we can truly do to maintain a youthful appearance.   What we discuss: Dr. Amir Karam's Background ... 00:07:35 Facial Rejuvenation Evolution ... 00:08:46 Historical Context of Facelifts ... 00:09:20 Vertical Approach in Rejuvenation ... 00:12:37 Genetics and Aging ... 00:20:39 Importance of Skin Care ... 00:23:00 Fillers' Long-Term Impact ... 00:34:04 Botox Best Practices ... 00:42:19 Skin Care Techniques ... 00:46:31 Light Therapy and Microcurrent ... 00:47:01 Diet and Skin Health ... 01:00:44 Surgical Outcomes and Longevity ... 01:17:29   Our Amazing Sponsors: Troscriptions - Blue Cannatine - think of it as a small but mighty brain boost that melts in your mouth. A precise blend of methylene blue, caffeine, CBD, and microdosed nicotine gives me steady energy, focus, and mental clarity without the usual ups and downs. Visit  troscriptions.com and use code NAT10 for 10% off. Get in the zone and stay there.   Qualia - NAD+ This vital molecule powers cellular energy, supports DNA health, aids detox, and helps keep your body remain youthful. Visit qualialife.com/nathalie to try Qualia NAD+, backed by a 100-day money-back guarantee, and use promo code NATHALIE for 15% off!   Quantum Upgrade - Imagine plugging yourself into a limitless power source rigorously tested and shown to improve blood flow, reduce stress, and even boost cellular energy by up to 29%. Try it today at quantumupgrade.io/NAT and start running life, instead of life running you. Use my code NAT15 to get a 15-day free trial on the All-in-One Frequency Bundle. Good through June 1st, 2025   Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter  Instagram  Facebook Group

22 Apr 1h 23min

#327: Testosterone for Women: Enhancing Strength, Libido, and Cognitive Function With Nat Niddam

#327: Testosterone for Women: Enhancing Strength, Libido, and Cognitive Function With Nat Niddam

Hey there, Longevity Podcast listeners! It's just me, Nathalie Niddam, in today's episode, diving into a subject that's often overlooked but super important—testosterone in women. Yes, you heard that right! While most people think of testosterone as a "male" hormone, it plays a crucial role in women's health, especially as we navigate through menopause. What we discuss: Testosterone in Women ... 00:00:37 Muscle Challenges ... 00:02:10 Sexual Function ... 00:04:33 Energy Levels ... 00:05:14 Cognitive Function ... 00:05:56 Mood and Bone Health ... 00:05:56 Muscle and Cardiovascular Health ... 00:07:02 Somatic Symptoms ... 00:09:01 Sleep and Motivation ... 00:10:14 Cautions with Therapy ... 00:11:13 Administration Methods ... 00:14:38 Transdermal vs. Injectable ... 00:16:47 Our Amazing Sponsor: BiOptimizers - MassZymes is the most complete, most potent digestive enzyme with over 102% MORE PROTEASE than the nearest competitor. That's crucial because protein is the most complex macronutrient to break down. Try MassZymes at bioptimizers.com/bionat and enter the coupon code BIONAT to get 10% off your order. Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

18 Apr 26min

#326: From Brain Fog to Focus: Techniques and Supplements to Enhance Cognitive Function With Kyal Van Der Leest

#326: From Brain Fog to Focus: Techniques and Supplements to Enhance Cognitive Function With Kyal Van Der Leest

In this episode of the Longevity Podcast, I sit down with my good friend and brilliant supplement formulator, Kyal Van Der Leest, who's known for his innovative work in the peptide space. Together, Kyal and I explore the fascinating world of brain health and uncover powerful strategies to boost cognitive function. What we discuss: Mold toxicity and health effects ... 00:03:49 Kyal's journey and Level Up Health ... 00:04:26 Lifestyle factors in brain health ... 00:19:19 Role of BDNF in neuroplasticity ... 00:24:44 Overview of neurotransmitters ... 00:30:12 Tessa Fensin and market withdrawal ... 00:39:01 Peptides for brain health ... 00:46:18 Blood flow and botanicals ... 00:53:06 Liposomal delivery benefits ... 01:06:22 Creatine for brain health ... 01:13:02 Kyal's supplement quality commitment ... 01:19:04 Conclusion and product info ... 01:26:00 Our Amazing Sponsors: Timeline: Mitopure is a breakthrough supplement that promotes cellular renewal. It contains Urolithin A, which helps your body clear out damaged mitochondria and create new, efficient ones—giving you more sustainable energy. Timeline is offering 10% off your order of Mitopure now. Go to timeline.com/NAT10. Wizard Sciences (Neural Rx) - isn't just about a quick boost. It's designed to protect your brain long-term. With C60 (an antioxidant) and anti-inflammatory benefits, it combats oxidative stress and helps keep those brain cells healthy and happy. It supports mitochondrial efficiency, for more energy and focus for the long haul. Use code NAT15 at checkout to get 15% off your purchase. Visit wizardsciences.com. Young Goose L.A.D.R. Serum - Powered by light-activated DNA repair enzymes, NAD+, and collagen peptides, it reverses damage. Sunlight? Red light therapy? It all helps this serum work smarter, not harder. Visit YoungGoose.com—use code NAT10 to get started, or 5NAT if you're an existing customer. Future-proof your face. Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

15 Apr 1h 27min

#325: No More 3PM Burnout: How to Have A Successful Workday AND Energy Left for What Matters Most At The End Of The Day with Greg Kelly

#325: No More 3PM Burnout: How to Have A Successful Workday AND Energy Left for What Matters Most At The End Of The Day with Greg Kelly

Today's guest, Dr. Gregory Kelly, creator of Qualia Mind, has spent years studying how to help people think faster, age better, and avoid that 3 p.m. crash that turns you into a zombie. If you've ever wished for an extra gear in your mental engine, this is the episode for you! And if you are interested in giving it a try, visit qualialife.com/nathalie and use promo code NATHALIE to save 15% on your order. What we discuss: Difference Between Brain and Mind ... 00:07:03 Mental Energy and Brain Function ... 00:09:49 Glucose and Ketones as Brain Fuel ... 00:17:45 Nootropic Supplements and Their Impact ... 00:24:53 Stacking Compounds for Cognitive Performance ... 00:34:07 Short-term and Long-term Benefits of Ingredients ... 00:43:18 Using Nootropics Like Qualia Mind for Performance ... 00:52:28 Safety and Effectiveness of Ingredient Stacking ... 01:16:40 Five Tips for Maintaining Cognitive Energy ... 01:19:15 Conclusion and Final Thoughts ... 01:26:28 Our Amazing Sponsors: STEMREGEN - Triggers the release of 10 million of your own stem cells, supporting tissue repair, recovery, and overall longevity. Visit stemregen.co/NAT15 and use code: NAT15 for 15% off your order. BEAM - These minerals come from humate, a natural substance formed over millions of years as freshwater plants broke down and deposited their nutrients into the soil. Over time, those minerals concentrated into this black, crystalline material that's now one of the most mineral-dense substances on earth. Visit https://www.beamminerals.com/NAT20 and use code NAT20 for 20% off. Profound Health - Nature's Marvels have been making bioregulators for over a decade, working directly with Prof. Khavinson, the pioneer of Bioregulator science! They're manufactured in the UK. They're GMP and HACCP certified and FDA-compliant. Head to profound-health.com and use code NAT15 for 15% off your first order. Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

11 Apr 1h 28min

#324: Master Your Nervous System: Overcoming Toxic Loads & Trauma for Better Health with Dr Jess Peatross

#324: Master Your Nervous System: Overcoming Toxic Loads & Trauma for Better Health with Dr Jess Peatross

In this episode of the Longevity Podcast, host Nathalie Niddam welcomes Dr. Jess Peatross, a former hospitalist turned functional medicine expert, to delve into the intricacies of nervous system regulation and terrain theory. What we discuss: Themes of Terrain Theory and Germ Theory ... 00:07 Impact of Trauma on Health ... 00:10 Dr. Jess's Personal Health Journey ... 00:14 Meditation and Mindset Practices ... 00:22 Explanation of MCV and Its Importance ... 00:26 The Role of the Heart Center ... 00:31 Nervous System Regulation Tools ... 00:50 Mind and Body Coherence ... 00:54 Conclusion and Positive Message ... 01:00 Where to Find Dr. Jessica Petros ... 01:01 Our Amazing Sponsors: Young Goose L.A.D.R. Serum - Powered by light-activated DNA repair enzymes, NAD+, and collagen peptides, it reverses damage while you go about your life. Sunlight? Red light therapy? It all helps this serum work smarter, not harder. Visit YoungGoose.com—use code NAT10 to get started, or 5NAT if you're an existing customer. Qualia - NAD+ This vital molecule powers cellular energy, supports DNA health, aids detox, and helps keep your body remain youthful. Visit qualialife.com/nathalie to try Qualia NAD+, backed by a 100-day money-back guarantee, and use promo code NATHALIE for 15% off! Quantum Upgrade Imagine plugging yourself into a limitless power source. It's been rigorously tested and shown to improve blood flow, reduce stress, and even boost cellular energy by up to 29%. Go to quantumupgrade.io/NAT and start running life, instead of life running you. Use code NAT10 to get a 15-day free trial on the All-in-One Frequency Bundle. Good through June 1st, 2025. Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

8 Apr 1h 2min

#323: Understanding Sugar Alternatives | Which Ones Are Better For You with Nathalie Niddam

#323: Understanding Sugar Alternatives | Which Ones Are Better For You with Nathalie Niddam

In this episode, Nathalie explores the captivating world of sweeteners, from the natural delights of honey and maple syrup to modern alternatives like stevia, monk fruit, and artificial sweeteners.    Resources from the episode: What Are the Dangers of Erythritol? Aspartame Side Effects: Recent Research Confirms Reasons for Concern Trehalose: Benefits, Uses, Food Sources & Dangers Is Allulose a Healthy Sweetener?   What I discuss: Anthropological Perspective on Sweetness ... 00:01:37 Brains Glucose Utilization and Sugar Relationship ... 00:02:03 Sugar Addiction and Sweet Cravings ... 00:03:00 Exploration of Food-Based Sweeteners ... 00:04:17 Detailed View on Honey ... 00:05:27 Maple Syrup Overview ... 00:07:14 Stevia - Pros and Cons ... 00:08:02 Monk Fruits Benefits ... 00:10:59 Coconut Sugar Insights ... 00:12:04 Artificial Sweeteners Discussion ... 00:13:06 Sucralose Controversy ... 00:13:37 Saccharin and Historical Concerns ... 00:14:08 Aspartame Risks ... 00:15:13 Sugar Alcohols - Xylitol ... 00:16:50 Erythritol Concerns ... 00:19:56 Potential of Allulose ... 00:21:14 Trehalose Properties ... 00:23:24 Final Thoughts on Sweeteners and Detox ... 00:25:57   Our Amazing Sponsor: LVLUP - Neuro Re-Generate: the world's first liposomal triple peptide formula, designed to support mental clarity, focus, and overall brain health. Visit www.lvluphealth.com and use code NAT for 20% off your order.   Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter  Instagram  Facebook Group

4 Apr 34min

#322: Vitamin C: Your Secret Weapon Against Disease and Aging with Dr. Tom Levy

#322: Vitamin C: Your Secret Weapon Against Disease and Aging with Dr. Tom Levy

What if I told you that one of the biggest secrets to staying young, fighting disease, and even keeping your heart and arteries in top shape isn't just about hitting the gym or eating clean? Products mentioned in this episode: Lypo-Spheric® Vitamin C Sodium Ascorbate Powder What we discuss: The Role of Oxidative Stress and Vitamin C ... 00:03 Introduction of Dr. Thomas Levy and His Journey ... 00:07 Oxidative Stress and Its Impact on Health ... 00:08 Exercise, Hormones, and Antioxidants ... 00:19 Critical Importance of Oral Health ... 00:30 Heavy Metals and Heart Health ... 00:45 Chelation and Detoxification Methods ... 00:47 Long COVID, Spike Protein, and Vitamin C Protocol ... 00:52 Discussion on Vitamin C Sources and Supplementation ... 01:00 Conclusion and Contact Information for Dr. Levy ... 01:06 Our Amazing Sponsors: Mitolux - Most therapy lamps just blast bright light at you, but Mitolux actually mimics real sunlight and includes red light therapy for extra wellness perks. Get a Mitolux Sunlamp for 10% off at https://mitolux.com/NAT10, NAT10 will be automatically applied at checkout. Profound Health - Nature's Marvels have been making bioregulators for over a decade, working directly with Prof. Khavinson, the pioneer of Bioregulator science! They're GMP and HACCP certified and FDA-compliant. Visit profound-health.com and use code NAT15 for 15% off your first order. Timeline: Mitopure is a breakthrough supplement that promotes cellular renewal. It contains Urolithin A, which helps your body clear out damaged mitochondria and create new, efficient ones—giving you more sustainable energy. Timeline is offering 10% off your order of Mitopure now. Go to timeline.com/NAT10. Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

1 Apr 1h 7min

Populärt inom Hälsa

somna-med-henrik
rss-bara-en-till-om-missbruk-medberoende-2
alska-oss
johannes-hansen-podcast
inga-beiga-morsor
sexnoveller-deluxe
angestpodden
not-fanny-anymore
rss-viktmedicinpodden
brottarbroder
rss-sjalsligt-avkladd
sova-med-dan-horning
rss-the-house-podcast-3
sa-in-i-sjalen
rss-sexmorgon
tyngre-traningssnack
giggles-med-wiggles
rss-en-tyngre-podd
sag-det-bara
rss-the-house-podcast-4