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Dr. Stephanie Estima

lines on the record: 126
first: 2026-06-29
most recent: 2026-06-29
sittings or episodes: 1
sources: podcast

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“I would say For the woman listening, my overwhelmed Olivia's, who were feeling that they don't know where to start, or my skinny fat Sophia's who were scared of lifting weights and eating like a bird, or my exorcist Emily's who are still exercising their demons, they You're not behind, said You are absolutely enough. And don't be so hard on yourself.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“My podcast. Not quite the reach that DOAC has, but we are, I have a podcast called Better with Dr. Stephanie. So I do solo episodes there where I go on my little tangents about tendons and ligaments and all the things. And then I also interview what I would qualify as the world's first. Thought leaders in science and health, and we try to distill what it means to have a well-lived life. So podcasts, free, probably where you're listening to this, YouTube and all the places. And then you can head over to my website, drstephanieestema.com.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“I think all the reasons why I do what I do, it's It's for my kids? Like, I want my kids to have a better life. I want to shortcut some of the learnings for them that I had to learn the hard way. And that's not to say I want to deny them.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“That my family is around. I see I've met my grandchildren, maybe even my great-grandchildren, that they are all around my bed telling me, oh, you're going to make me cry, Stephen, that they're telling me. All the ways, all the things that they have learned from me and that they're going to take on to future generations in my lineage.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Oh I do believe in God. I believe that there is a force greater than us, greater than we will ever be able to explain that protects us, that gives us the lessons that we need to learn, and it will continue to present the same lessons to us over and over and over again until we are willing to surrender to learning the lesson”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“I feel great. I feel like I inhabit my body now in a way I wish I did in my 20s. Like I was so punitive and I was so terrible to myself that things I would say to myself and call myself when I was twenty, thirty, I would never say that out loud to anybody else. And so now I feel really proud of myself. You know, I got into weight training just like a lot of women who are watching. They want to look better, build muscle, lose fat. That's why I got into it as well. But I stayed with it because of, you know, it provided me a way back home. Like it provided me, like it taught me how to love myself. It taught me how to be patient with myself, right? It taught me how to forgive myself when I felt like I had failed, right? Like it reimagines your relationship with failure, which I think is like a really big effort for women.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“It's pretty basic. I learned this from my dermatology friends. So some vitamin C in the morning, some SPF, and in the evening, there's some kind of vitamin A. I actually really like NAD. I use another company has something called Uralithin A in it, which is supposed to help get rid of senescent cells in the body.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Usually it's tell me about your skincare tell me about what you do with your hair or what your workout outfit is, all those little questions. But it's how do I gain muscle and lose fat? That's the big one.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Yes, so if you are just doing the Pilates, that's where I fear that you're, like, look at me, I'm slim. You know, if you're, I'm able to fit in this dress now, but then what you're not doing is you're not loading your bones appropriately. You're not building sufficient muscle, your tendons and your ligaments are weak, and you're going to end up with bone disease or a loss of load capacity when you're older.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“That's the main point. And that's where I think people were like, how dare you talk about this? Like, I love Pilates. I do Pilates. I'm probably in your Pilates class. However, I also am training four or five times a week. I'm also sprinting one sometimes two, but mostly one time a week, I'm doing tennis, like I'm doing all of these other things. And Pilates brings me a lot of joy, right? I feel so happy after Pilates. I don't know why. It makes me really happy.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Do you know what it is? No, no, no. It's not that people confuse muscle endurance. So in Pilates, you often have like very high reps, the muscle burns. It's fantastic for the pelvic floor that we were talking about before. Phenomenal for women's health, for pelvic floor health.post.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“So the way that you encourage them to become stronger over time is how you train in the gym. So there's a couple of different ways that you can bias for more tendon strength and more ligament strength. One of them is when you are lifting, you can bias what's called the eccentric portion of the lift. So concentric muscle gets shorter, bones come together, ecentric is stretch When you start stretching the tendon, the tendon is like, I'm being stretched. Okay, we have to now create more tensile strength to be able to meet that demand.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“The only other thing I would say that we didn't really go on a nerd safari on is the joints, tendons, and ligaments. So like the connective tissue capacity. We've talked a lot about muscle. I love muscle. I train muscle. Muscle is like the popular girl at the party. She gets a lot of attention. You know, if you think about a superstar like... I don't know, like Beyonce or something, right? She's beautiful to look at. The pump is great, all of that. But if you put Beyonc ⁇ on a rotting stage or you put her on a stage that can't handle her, she's just going to fall right through it and then you have no concert, right? So I think that the forgotten tendons and ligaments and joints, we have to be thinking about those as we age because you can't squat if you don't have good knees.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“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.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Brain cleans itself up, sleep is the number one thing that everybody should be prioritizing. That's wonderful. That's like sort of tier one. 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 Isana, that might be something that you can think of for recovery, whether that's in infrared sauna or it's a traditional finish 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 if you have access to one. Not necessary, but really like there's a lot of really cool studies that have come out of Finland, which by the way, sauna is the only word in English that we've borrowed from Finnish, just a little fun little tidbit there.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“The best one that I can tell you is sleep, which can be a challenge in perimenophaz, I understand, but that is where you have things like growth hormone and IGF1 tend to surge, muscles grow when you're sleeping, and”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“To blend that with lifestyle medicine. You can't, it's not, there's no easy button here. You have to also put in the work.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, GLP ones are 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 ourselves to what we feel the benefits might be. And we will divorce ourselves from the possible side effects, right? Hormones are going to help with sure, your sleep, your mood, if you're experiencing some of the thermoregulatory problems like the night sweats and the hot flashes and all the things. But it's not going to go to the gym and lift weights with you. It's not going to build a healthy plate. It's not going to set boundaries with your boss. You know, like those things, you have to do those things, right? So there's this beautiful opportunity where we see more women taking MHT to or hormone replacement therapy, menopause hormone therapy.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“She said, Dr. Steph, I want to talk to you privately. I was like, okay, fine. Let's go into this room, close the door, all the things. And she said, do you know the real reason why I came in to see you? And I said, yes, it was mechanical low back vein. And she said, no, it's because when I was with my husband, you know, getting on top of him while we were being intimate was really hurting me. My back was killing me, my pelvis was killing me, my joints felt like they were rubbing on top of each other. I mean, I was lucky enough that this patient trusted me enough and we had enough rapport for her to basically say, yeah, I want to ride my husband and I can't. I couldn't before. And now I can. And so I think that there is a quiet taboo, we'll say, around women not enjoying sex. And I want to give women permission to. So whether you have low back pain and that needs to be corrected, if there's a”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Want to desire it to figure out if there was low desire or low libido, what maybe some of those causes were, and what are some of the ways that we can learn more about ourselves. I'm thinking of this one patient that I had, and she actually was part of the reason why I included it in this first book. She had come into my clinic. She had come in for low back pain. It was like the most typical like, you know, mechanical low back pain, right? And so we were giving her adjustments. We were giving her strengthening exercises. We were doing the rehab, all the things. Nothing out of the ordinary. At her reevaluation appointment.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“I included it because I think just like all of the myths that we've been talking about today about bulky and carbs, I think that the other thing that has been really taboo for women is women who enjoy their sex life. And so I was hoping in that first book to give women permission to”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, it's literally like for men, the way that I've often sort of cued men is like, imagine you're zipping up a zipper. Like you're just kind of coming up and you're sort of holding it and then you're relaxing. You don't necessarily have to move and jump, but you're literally just sort of connecting as much as you can. It's hard because our neuromuscular connection to the pelvic floor sometimes is not really strong. But often just closing your eyes, I just think like just coming up, holding, and then coming down. And you can do these all day long, free, you know, no one's going to know that you're doing it. So if you have a weak pelvic floor, that would be something that you might explore. So pelvic floor physiotherapist would be someone who'd be able to diagnose that and give you a bit more counsel there. But weak pelvic floors, kegels are great. They can actually, if you have, if you have a tight pelvic floor where you actually have trouble relaxing, kegels can actually make things a little bit worse for you.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“First, you have to obviously be working with your OBGYN or your midwife or whoever is managing your care plan to be able to clear you for exercise. And once they do, you don't want to necessarily go back to extremely heavy loads with lots of intensity right away because you haven't necessarily yet completely healed, right? So this is where we get into thinking about, okay, so what are some ways that we can connect with with the pelvic floor? So the famous exercise that everybody's probably heard of is Kiegels. You've probably heard of Kiegels. So those are wonderful if you're someone who has a weak pelvic floor. Not so much if you”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“And then you layer on hormonal fluctuations over the course of a woman as she's menstruating, if she becomes pregnant under the influence of different hormones like relaxin. The weight of the baby, you know, constantly pushing down, and then birth, as I've mentioned before, these can significantly alter the strength and the ability for the PC muscles to absorb load appropriately. So for women who've had babies”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“The pelvic floor is like a hammock of muscles that goes from the pubic bone. So if we were to think about, so here is the female pelvis. We have the pubic bone here. And then it's like a sling of muscles that come around and then attach to the coccyx or what's known as the tailbone. And these are called the pubococcal, so pubic coccyx, pubococcal muscles or PC muscles. And they're different than, let's say, your quadriceps or your glutes because they are literally working all the time. They are working to keep your organs in the pelvis so that they don't just fall out. And for women, this is another area where we are different because we have more, I mean, first of all, we have more openings, right? So if you think about the sling of muscles for a woman, you're going to have a hole at the urethra, at the opening of the vulva into the vagina, and then also the anus. So there's three holes. And so already you have less surface area for that, for those muscles to be able to contract and support, right? Versus a male, those PC muscles just have to deal with one. So it's mechanically much simple.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“So, you know, we talked about how the hips are different from men and women. The pelvic floor is also very different for men and women as well. So just from a”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Push ups, body weight squats, which I think you should eventually progress to weights, but so many people have terrible techniques, so you can actually have a fantastic workout with just your body weight. Glute bridges, I think, are fantastic. So many. You can pick up like a big bag of cat food or dog food and, you know, do walking lunges down your, you know, wherever.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“You're using every you are recruiting mobility in your ankles. You are recruiting your quads to be able to extend your knee, your glutes to extend your hip. Like it's the whole leg.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Because you always typically cross your feet one way. So I don't do this one as well as I do the other one, so I'm working on it as well. So again, no hands. You can use a little bit of momentum if you want, and you're going to come all the way up. One was not as pretty. Yeah. There you go. Really well”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Know what? Well, yeah, this one actually relates to mobility a little bit, which we did talk about. So in cultures where people sit on the floor, they eat on the floor, you know, they toilet on the floor. Their fall risk is literally almost zero. So I think as North Americans or Western, we can do more sitting on the floor. So one of the big tests, I usually won't start on the floor, but I'll have if it's an elderly person, maybe they're sitting on a chair, can they stand up unassisted, like without using their hands? And this is the hardest part of the test. So what you'll do is your feet crossed and we'll do it with both feet to see without using your hands. You can use a little bit of momentum if you want, but you're going to see if you can get up without using your hands. There you”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“A little bit more amateur. For sure. Yeah. Well, oh, if there's me, you can maybe instead of doing it on both feet, you can maybe do it on your knees. So I'll demo that real quick. So if you want to just come here so you're stacking the knees on top of each other and then you can do it this way. So there's still, you're still having to recruit the glute mead here, but it's just less, less stress. To try that, see how that one feels.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Yeah. It's also a really strong balance test. Yeah. This is one of those exercises that literally tests almost every system in the body. So I love it as a diagnostic.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Lifting the leg up. There you go. Yeah, yeah. So now you're just going to work yourself up to 10 seconds, 15 seconds, 20 seconds, and over time you'll just be doing this at the airport.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Why don't you try? Yeah, see. On your side, toes stacked on top of each other, wrist is kind of tucked under the shoulder hands waving hello. And now try to lift your top leg.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Maybe. Probably about 30 seconds there. So that's a really great test for anybody to do. And it's also there's core work, there's shoulder work. It's a really whole body workout.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“So, the one that I love, this is almost like a diagnosis. So we were talking about the Q angle before. This is directly challenging the muscles on the side of the hip and whether or not you can stay stable. So this is a great exercise. Yeah, I can show it to you. So this is, again, like I was saying, it's the test, but then it also becomes the care plan. So maybe what we'll do, so I'll show it to you and then maybe we'll have you try. Yeah, you show me. I'm going to be over here. Okay. So you're basically going to come into a side plank, so where your wrist and your shoulders are all aligned. Toes are facing forward. Hand comes up. And then you're going to lift the arm up and you're going to try and see if you can hold this for 30 seconds. It is not easy. And so this is really testing the stability and the mobility of your hips. It's also testing the integrity of your ability to stay A-Bducted, which is what my leg is doing right now.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, deceleration is the opposite of acceleration. So we think of acceleration, it's speeding up and getting fast. Deceleration is coming to a stop. So in order to come to a stop without dumping all of the forces in your joints, again, the tendons and the ligaments need to be able to absorb that kinetic energy. And from a sport perspective, your ability to decelerate, so coming to a complete stop and then changing direction, so change of direction training is actually more predictive of whether you'll go pro than your vertical jump, your acceleration speed, or if you're doing things like beep tests or whatever. It's also really important for us as we age. You might trip on something on the floor or, you know, the corner of a rug, or you might lose your footing on the stairs. You need to be able to get your foot in front of you and then be able to stop the motion before you fall.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Yes. Even if it's just isometric holds, let's say. Like, maybe somebody can't jump, but they can stand with their heels elevated so that the Achilles tendon and the calf, like the gastrocnemius, is contracting. Just to give you a little bit of a visual here, so what I'm talking about. Maybe one of the most famous tendons in the body is the Achilles. It is the extension of the calf muscles here, and then it sort of wraps around the heel and attaches into the inferior part of the calcaneus, which is just your heel bone. So maybe you can't quite jump yet, but you can actually this mannequin is doing a really good job. They're just coming up on their toes, contracting the gastrocnemius, and this is called an isometric hold. So that tension in the muscles and in the tendon, we have these little mechanoreceptors that sort of detect stretch. So they will detect that whether something's being contracted or whether something's stretching. And they will say, oh, we need to remodel in order to meet the demand.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I think the old adage of use it or lose it is really, really key here. Like if you stop doing it, you're going to definitely stop your ability to, like you're not going to be able to do it, right? Your body is going to prioritize the things that it does. So if you want to be able to jump, you want to be able to sprint. You want to be able to squat, age is absolutely inconsequential to that. In that particular comment, if somebody wanted to improve their bone density, yeah, for sure. You can strap on a weighted vest, do some piometrics, add some weight to your jump. Like that's going to increase that strain magnitude and strain rate on the bone, which is going to drive that positive bone reformation. That's awesome. But yeah, if you don't jump, you're going to lose your ability to jump.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Older cohort, where they had mitochondrial efficiency improvements of 69%, whereas the younger cohort, their mitochondrial gains were 49%. So all that to say, a lot of people will frame aging as this like, well, now you're getting wrinkles, now you're getting old, and now you're just over the hill, it's past your. These women had maybe the gap was bigger for them, but they had so much more upside to gain, right? Which is so, I mean, that makes me so excited because it's never, ever, ever too late. Like you can, like the best time to start was 10 years ago, fine. But the second best time is today. Like you're not behind. You can totally do it now.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Lots of really cool studies on looking at VO2 max capacity. There's one that I'm thinking of where they looked at women, the average age of the women were 58. So they were, a lot of them were like postmenopausal, let's say. And they put them on a sprinting protocol. What they found was that in a period of eight weeks, they were able to increase their VO2 max by 10% in two months, which is wild when you think about how quickly you can lose it. And you can get 10% back in two months, which is phenomenal. And the other really cool thing about that study was they actually took that cohort. So that was the, we'll call them like the well-lived or the older cohort, let's say. And they compared it to 18 to 30 year olds. And they found that the gains that happened in the”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, it's a special kind of torture. I hate it up until the moment I get on the bike. And then when I'm doing it, I'm like, okay, I'm going to do this. And then when I'm finished, I'm like, I'm so proud of myself. So a Norwegian 4x4 is basically four minutes. In my case, I do it on the bike, but it can be done on 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. It's a long four minutes. And then you take a three minute break. And then you do that again four times, hence the name. Four minutes, four times.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“I sprint all the time. Yeah. But there's, so what I wanted to say was there's a couple of different ways that we can sprint. So you can sprint on a track. So I used to be a track sprinter, so that's like my love. But you can also sprint on a cardio machine in the gym. So in the winter time, so I live on the East Coast where I can't always sprint on the track. So I will take my sprinting indoors and I will do something called the Norwegian 4x4 on a bike. Have you ever heard of a Norwegian 4 by”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, great. I can think of family members going up the stairs or down the stairs or trying to get groceries and bringing them into the house that are huffed and puffed, right? They've lost their breath from going up a flight or two of stairs.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Sprinting 100%. I think that everybody should be sprinting. You are going to be increasing something called your VO2 max, which is just, again, NerdSpeak for how much oxygen can you take into the lungs and distribute to the cells, right? That, along with, we've all heard the stat, muscle declines 1% per year if you're not doing anything, VO2 max is the same. So you will decline your VO2 max capacity 10% per decade if you're not actively working on it.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“And then you do that four, five, six times if you're feeling particularly, you know, energetic. And that can also, that stress, that cortisol spike and all the, you know, the physiological cascade that happens from that is going to make you stronger and a better glucose disposal agent, right? Which is what she wants if she has PCS.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Issues with glucose disposal. She has issues with insulin sensitivity. So specific recommendations for someone who has PCOS is absolutely she should be training because every time she's contracting her muscles, she's actually helping whether insulin is present or not for her to pull that glucose into the muscle cell and to be able to make energy. So that's really fantastic. I also think that whether you have PCOS or your type 2 diabetic, I think that zone two cardio is fantastic again for endurance, but you can also benefit from the very high intensity cardio that might be categorized as high intensity interval training or hit or sprint interval training sometimes called sit. This is like sit is basically like 10 to 20 seconds all out ovaries to the wall 100% effort and then you recover.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“As well. So I want to really caution women away from being scared of normal and predicted, you know, Spikes, right? Like glucose spikes, cortisol spikes. So that's what I would say just to start off that conversation. Women with PEMOS, it used to be known as PCOS. Now it's polyendocrine, metabolic, ovarian syndrome. Her body typically behaves more like someone who is diabetic, like a type 2 diabetic, where she has.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“Yeah. So the first thing I want to dismantle in that comment is that cortisol spikes are bad. It really context really matters. So without, so I'll just say it this way. Without cortisol, you won't wake up in the morning. We need cortisol. There's something called the cortisol awakening response where it tends to peak somewhere right around the time that you wake up. And then it sort of looks like a ski slope and it gradually exits the chat, right? So cortisol is a normal process a cortisol spike is a normal process. Just like when you train, so when she was saying like I train when I do resistance training, if she were to be monitoring her hormones, she would see both a glucose spike and a cortisol spike when she's training because to be able to train with enough intensity and effort, you need to get into something called sympathetic drive. You need to be in like stress physiology. So her cortisol spiking when she's training.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT
“It's life, it's everything. Cardio is fantastic as well. I think that, again, you know, when I think about my overwhelmed Ophelia, she's online and she has people that are saying things like, you should only lift weights and walk. And then there's other people that are doing, you know, the chronic cardio and the people who are kind of overdoing it that and not doing enough weights. I sort of think about her as we start this discussion. So we want to be thinking about cardio not as a punishment for what you ate and not because you're trying to get skinny, but because we want to have other goals around our health span and our lifespan. So living a longer life and spending more of those years healthy.”
2026-06-29 · The Diary of a CEO · Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima · IDENTIFIED FROM THE TRANSCRIPT