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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 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.”
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 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 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.”
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 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. When you're sweating a lot, electrolytes are really great.”
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 good for everything. It's good for fascia. It's good. I mean, collagen is the primary compound in joints, tendons, ligaments, fascia, skin, hair.”
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
“Like to call the JTL. Your joints, your tendons, and your ligaments. So 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.”
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
“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 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. So it's very expensive, you know, from a mechanistic point of view to create collagen. So taking collagen is great for what”
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
“When I haven't slept well, yeah, definitely if I take it in the morning, it definitely wakes me up. I would say that when I am not taking regular, like I'm not taking the three to five grams that were, you know, for some reason I start forgetting, muscles look a little less, well, you know, they look a little less full, don't have as much energy in the tank when I'm doing like a really intense 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
“Sometimes I take a little bit more than five. So when you have been, and 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.”
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'm so happy you have this one here. Creatine. I know you just had Dr. Darren Candow on the show. He was actually on my podcast as well for women, I think creatine used to be this 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. Candell 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 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.”
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 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 amicable to that and you run their vitamin D 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
“Yeah, I mean It just yeah, it just helps with spoilage. So you can pop them in the fridge. And then same kind of thing, like habit stacking. So as you're opening up the fridge, put it in front of, you know, the thing that you would most commonly reach for. So you go for fruits in the morning, you put them right beside your fruits. What other goodies do we have in here? Vitamin D for sure. D3 with a K2. 4000 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 hormone or a pre-hormone. So this is really important for sex hormone, reproductive hormone production. Again, inflammation, cognition.”
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 already doing something else. So just put the thing next to the thing you're already doing and your compliance and your adherence is going to go up, right? What else do we got in here? Ooh, omega-3s. Okay. These are so well established in literature they reduce inflammation, they help with cognition, something like two to four grams a day.”
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 tend to habit stack them, so I always know that when I am preparing my lunch, I actually keep my magnesium right beside my salt and my pepper. So as I'm like salting my food, I'm like, oh yeah, there's the magnesium. I take it. And I have another bottle upstairs in my bathroom. So as I'm getting ready for bed, I'm putting up my hair. I'm doing my skin, whatever, I will all take one there too.”
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
“This is our tried and true bestie. Okay, so I love a magnesium glycinate. There's lots of different kinds, but glycinate's 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 migs at lunchtime and then another one in the evening. So magnesium for everyone.”
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 do. I'll preframe this by saying that I am a special category of nerd. So I take a lot of the foundational supplements and then there are other ones that I take because I'm just very, very interested in the research and the research excites me. But I would say for the general population, for women that are listening, if they're thinking, I got a supplement, there's a couple of sort of tier one, we'll say, supplements that we want to be thinking about. I will find my magnesium first.”
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
“Also, help to stabilize that fall and the adductors or the outside muscle, like the side of the glutes, they're also going to help break. So there's a couple, like when you're falling, it's like you got to get the leg up, you got to have the toe clear, the floor. And then if you're falling off to the side, you need the adductors and the abductors to be able to stabilize so that you don't trip over 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
“Well, if you are not an athlete and you're just somebody who doesn't want to fall and break a hip, you know, I think that that's really important. You know, if you're thinking about falling, what you need to be able to do is get the hip flexor up in front of you, right? and then stop the fall. So there's a couple muscles. So we have the hip flexor muscle that has to come up quickly in order to get ahead of the fall. We have the tibialis anterior, which is just this muscle in the front of the tibia that is involved in what's called dorsiflection, which is just nerd speak for toes come up, right? So you need to be able to clear the floor. And then you need to have glutes to sort of absorb and break, right? And then we were talking a little bit about the hourglass figure before when we were talking about the adductors or the inner thigh muscles. One of the things that the inner thigh muscles will do is they'll actually pull the leg back underneath you, right?”
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 actually a little bit of deceleration. What that is is basically a stick in land, right? So they're jumping and they're holding it so that the forces are not dumped into the joints, but rather absorbed into the connection.”
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 lead up to the World Cup. Yeah. So when we're thinking about why that happens, it usually happens when the athlete is tired. So if it's leading up to the World Cup, they've probably overtrained. They're not recovering. And then it can be just that they're training one day and she takes a weird step. The shearing forces happen just before her ligaments and her tendons are able to stabilize it and you damage 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
“The other thing that you can think about, whether it's a squat with two feet or a lunge or a split squat with one, is with a woman when she's coming down, when she's decelerating, like she's coming down into the lunge or into the split squat, everything, and this is true for you as well. Everything is going to be internally rotating. So the femur, the leg bone is coming in, the tibia is coming in, the foot on the inside, you're actually rolling onto the, you're flattening out the arch. It's called pronation, which everybody says is a bad thing, by the way, but you need it to be able to load the spring. And then for women, like if you and I were to squat with the same leg forward, you'll probably be able to see that as I'm coming down, like my knee tracks a little bit inward versus yours stays a little bit more straight. There's nothing wrong with that. It's just a matter of whether or not I have sufficient control with my hip stabilizer muscles in order 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
“I'm collapsing my chest at this point. So for women, what a lot of women find is more comfortable and they can actually get the range of motion that you just demonstrated is taking your feet a little bit wider and then you're going to turn the feet out. So because the female femur tends to sit a little bit more spun inwards or internally rotated. Now with this external rotation we can actually just get by all of that and we can come all the way down into a squat. And we can hang out here like I can we can probably do the rest of the podcast like this if you'd like.”
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 I'll say first that you have to play and see what feels good for you. So there's going to be some women that are going to be able to squat, just like the traditional cues that I'm about to give you. Most women prefer a little bit of a wider squat, and I'll show that. So the typical squat, the way that we're often cued, is feet or a hip width apart, toes facing forward, and then we're going to come down. And then I'm just like, I can't actually get. I'm trying.”
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
“Yet not all women and men should squat differently. There are women that can squat in the sort of traditional queuing things.”
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 would have grabbed this back here so we can sort of think about superimposing it. If we were to look at the leg here. The muscles that are going to be helping to control the way that the hip moves are the glutes. So you have the glute max, but in particular the glute medius, which is often called like the upper shelf muscle, that's actually going to help the femur or counteract the femur being pulled inwardly. So we do have different anatomical differences that women need to be aware of so that we can buy us training that will provide mobility and stability for us. So that's another reason why, I mean, yes, glutes look amazing in jeans, but it's also because they are providing such a driving force of stability for the spine, for the knees, for the ankles, literally for the entire 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
“And so we can run into feeling like squats are not comfortable. That lunges are not comfortable, or we start to even shy away from some of these motions because we don't think that they're meant for us. You just need to know how to adapt your training so that you can support some of those sheer motions as you're moving. Because what ends up happening for women is as we are, let's say, lunging or squatting, as the knee comes down, we will start to see more shear forces being placed through the medial or through the inside part of the knee, right? So that puts us at a greater risk for ligamentous injuries, so in the knee, the big one is the ACL that we often worry about. So as you're getting tired, you need to be aware that you're going to have a tendency for that knee to come in. And there's nothing wrong with the knee coming in as long as you have muscles that can kind of support 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
“Another little line from the tibial tubercle and draw it upwards. So that's just for all the nerds that are listening, if you want to measure this, it's the anterior superior iliac spine all the way down to the patella and then the tubial tubercle. And what you'll see for women here in pink, because the pelvis is wider, the femur has to more aggressively come in medially. It has to come more to the center. So this makes women when we compare women and men, it makes us more knockneed, which just means that the knees are coming more together. So this is going to impact literally how we move. So it's going to affect how we walk, how we jump, how we squat, how we lunge, how we run. And so it's important to for women to understand how we're different because often the queuing and the instruction that women get are sort of, they're based off of a male pelvis.”
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
“Our anatomy is not the same, no, so when we think about the way And this is this little guy who doesn't want to stand up today, is a male pelvis. So when we sort of look at the difference between them, the female pelvis is wider and it's more shallow. The male pelvis is more narrow. And the reason that we have more of this sort of, if you sort of look at the two, this looks like a little bit more like a heart shape. And this looks a little bit more like an oval shape. And the reason for that is to allow a baby to pass through. Why this is so important is this is going to shape the stressors that happen in our knees and our ankles. So in particular, we have something called the Q angle, which I believe, I believe I have a something. Yeah, yeah. So here is the Q angle. So what a Q angle is, is basically you take a measurement from the hip and you draw it all the way down to the kneecap or the patella, and then you take like.”
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
“Weight, it's going to start feeling like 20 or 25, like your subjective perception of the weight is going to be increasing. You know, if you were to rate it out of 10, you would rate your effort like eight or nine out of 10.”
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 not that much. No. And this is why I was saying before the two times a week that the ladies that are like, I just have, I just have two. That's all I can give you. You can still have incredible results. As long as you are taking the muscle close to muscle failure, which is to say that you can no longer perform the repetition anymore. You don't have to take it to failure, but as long as it's one to three repetitions from failure. That's all you need to do. And now it's simple to say that's all you need to do. It's going to be very difficult for you to do that because you are going to start noticing your range of motion, like your ability to do your range of motion is going to be limited. You're going to start noticing the velocity of the repetition is starting to slow down. So your ability to sort of move the weight through space is going to start slowing down. You're going to subjectively, even though you can see that you're holding like a 15 pound or 10 pound.”
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 the back widens, you have the appearance of a slender or slimmer waist. Moving posteriorly, we have glutes. So there's three muscles that make up the glutes. It's max, mead, and min, maximus, glute medius, glute minimus. And then we have the adductor glut.”
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
“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, you can't spot reduce, but you can definitely spot build. Like you can put curves where they weren't before. So what I've done in the book is I've outlined muscle groups that I think women should be focusing on in order to help develop in more of an hourglass figure. So we have starting at the top, we have the deltoid muscle group, which these are your shoulder. I like to call these your bread buns. So they're sitting on the side of your shoulder, the lateral delts. Below that will have the back muscles and the lats in particular. I like to call the lats our angel wings because we have, you know, it helps sort of create that V.”
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 love the Sairmaster 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. And then we would be thinking about what muscle groups are we going to be working together. Is it a pull or push? Yeah. So this is, I think.”
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
“Platforms Gravitate towards Yeah, I do want to call out something that you just said, and then I'll answer your question. You just said, I go to the area that typically men go to, and I do the exercises that men typically do. So just because squats and deadlifts and presses and pullups are typically done by men doesn't mean that those are male exercises. Those are fundamental human motor patterns that both men and women can benefit from. But to your point, there is typically more men doing those things that are more comfortable doing those things versus someone who's like, hey, I can figure out how a stair master works. I'll just get on this thing and I'll be on here for the next 35 or 40 minutes, right?”
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, in an ideal world, we would fuel before we work out, but the constraints that I have in my life is that I just can't. In the weekend, different story. I can wake up later. I can have a long coffee with my boys, you know, have breakfast, head to the gym, and then, you know, I always know that when I do have food, my performance is”
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
“In the absence of food, I would say that Quetones are fuel that 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. So if you're doing a leg day, let's say, or a back day, it provides you with the neural drive to continue going. So you get into that sort of sympathetic state. That's my favorite flavor too is the green apple. My kids have the green apple before their soccer, too.”
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, pre workout feeling. Okay. I would say in an ideal world, everyone would have some food before they train. So a little bit of protein, a little bit of carbs just to start raising some blood sugar to have some available substrate for the workout. I don't do this most of the week. So when I work out during the week, I'm typically at the gym around six-ish in the morning. And I don't like the way that it feels when I eat that early in the morning. And it sort of feels like I have a brick in my stomach. So what I typically do is I will fuel with ketones. I have ketones for my workout. And then when I get home, that's when I have my big meal.”
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
“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. Your muscle protein synthesis is not just limited to the fifteen or thirty minutes that are immediately after the workout, right? Your muscles are building little protein factories over the next, you know, depending on how trained you are, 10 to 72 hours in some cases. As long as you are getting sufficient, again, total protein over the course of the day, total calories over a 24-hour period. Totally”
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 you are applying sufficient intensity and effort every single time, whether it's heavy weight or it's more volume or you're increasing the density of your workout, meaning you take less rest, so you're a little bit more tired. Like you can, there's a lot of different ways that you can make a workout harder. It doesn't always Oh, 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?”
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 I think that the other reason that women are scared of lifting heavies or scared of getting injured, which to be fair, is a valid concern. I think that in the era of again social media can be a blessing and can be the greatest thing ever. And sometimes it can be a vehicle for misinformation. And I think now we hear muscle mommies and lifting heavy. And I think that for women, at least in my cohort, you know, 40s and 50s who grew up in the 90s, the Kate Mosses and the asking a woman who is very comfortable with a cardio machine as her vehicle for exercise to now move into the free weight section of the gym, the deadlifting platforms, even the machines can feel really intimidating. So there are lots of different ways that you can build muscle. It doesn't have to just be heavy. There are other ways that you can progressively overload the muscle, which is to say,”
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 you can still fast, but the way that I like to fast is sort of pull the food, you know, call it two to three hours before you go to sleep. That's when you cut off the food. You sleep for eight or nine hours. That's like a ten hour eleven-ish hour fast. And then you wake up in the morning and you eat. What often happens is women try to push, they'll have a cup of coffee in the morning, and then they try to push their eating window, let's say, to 11 o'clock or noon. And that ends up, it becomes more difficult, I'll say it that way. It becomes more difficult for you to get in sufficient calories, sufficient protein, sufficient carbohydrates and fats in a restricted eating window. Okay, so this is related to the bulky myth. I think a lot of women are scared of lifting heavy, partially because they've never done it, so it's foreign”
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 female body is just more sensitive to weather nutrients are coming in or not so that we can figure out whether or not we want to direct our energy to being able to get pregnant that month. Our ovaries, when we sort of look at the density of the mitochondria in them, it's something like 100,000 mitochondria per oocyte, like per cell. So they're constantly scanning the environment to see whether it's safe for a woman to get pregnant. And so if you are fasting all the time, you run the risk of sending a signal that it's not safe, that these are famine conditions, and that you should not be producing an egg because that would be terrible because if you got pregnant, there's not enough food to feed you or the baby.”
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 I will call myself out here as well I used to believe that this was the key, and this was when I was in my skinny fat Sophia era when I was in my Exorcist Emily era where I thought that the more you could fast, the less calories you could take in and you could lose weight. You want to make sure that you have total sufficient calories. You don't want to overconsume calories, but you also don't want to underconsume them either. But fasting doesn't actually teach you how to eat when you are not fasting, right? So I think that a lot of people overly rely on long fasts. So when I say long, I would say 20 hours, 24 hours, 36, 72, like these really multi-day fasts, if I start eating a lot less calories, then let's say you do, I'm going to have over the long term more detrimental effects than you might. Wow.”
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, bulking up, it's not a thing. What I will say, though, actually, what I will say is some people when they do start lifting weights initially, they will start to feel a little thicker, right? Because the muscles are a little bit more swollen. There's also a layer of fat that usually sits on top of the muscle. So as you begin to lose body fat, your muscles will begin to poke through. Let's say, but sometimes that's why people will feel bulk. They'll say, oh, I'm getting, I started and I stopped because I was getting bulky. It's just a sort of swelling or an inflammation, let's say, of the muscle underneath. Longfasts”
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
“Almost impossible for, I'm going to say 97 to 98% of women don't have the hormonal environment to bulk. There are a few genetically gifted outliers that absolutely can, but for the most part, women cannot bulk. We do not have as much, I don't have as much testosterone as you do. You have like 10 to 20x more than I do. So even if we train the same way, I'm never going to be able to put on as much muscle mass as you. But a gal can continue to dream, right? I can continue to hope.”
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, this one, I love this one. This one is women getting bulky. Women are still scared that if they engage in a program of progressive overload, which is to say that you are maybe you are lifting heavy weights, maybe you are doing more volume, meaning you're doing more sets or more repetitions, that somehow you are going to bulk up as if to say that they're going to start looking like a, you know, a physique competitor, a bodybuilder. It is the equivalent of saying, well, if you drive to the store to get some groceries that you are going to be on par with Lewis Hamilton and you're going to be a Formula One driver, right? It's just”
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
“Correct, yes, I think that the problem is not that the carbs were the problem, it's the overconsumption of carbs, the overconsumption of fat, the overconsumption of total calories.”
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
“Outside the outside third of the eyebrow. So the tail for most people of their eyebrows starts to get really sparse and thin as well. So there's lots of common signs and symptoms, but we need carbohydrates, if not for the thyroid, but for our mood, our sleep, even performance at the gym, in the vein of transparency and honesty. I don't always get to eat before I train, but on the weekends when I do and I have some bread and I have some omelets or I have my breakfast and I go and train, fantastic performance enhancer. A lot of women are scared to consume more carbohydrates because they think it's going to make them fat. And this really comes down to this CIM or carbohydrate insulin model of obesity, which is kind of largely been disbanded. There's not a lot of evidence to support it anymore, but there's a lot of people online that will scare you and think, well, if you have carbs, your glucose levels might spike. And that, you know, the way that it's often presented is that is the worst thing that ever could happen to 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
“Yeah, I would say you're always cold, so your hands are cooled, you're always cold, you might have very, very heavy bleeding, so your menstrual cycle during your bleed week, so that first three to seven days, let's say, when you're on your period, hair shedding. So hair starts to actually fall out. Hair is not necessary at all for survival.”
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
“For women, what I noticed, so I'm sure we'll talk about my first book, The Betty Body I Advocate For Eloque, 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, that's another thing that we actually see as menstrual cycle regulation. But if you stay here too long, your thyroid, like so many 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
“I'm never going to go back. And the problem with that is that if you were sick, you had a bacterial infection, you went to your doctor, they did a swab, came my pot, and they're like, you know what? You have a bacterial infection. I'm going to give you a script for antibiotics, right? You're going to take it for the next 10 days, and then, you know, you'll come back for a checkup and we'll see how you're doing. You do that, you follow the protocol, you take the medication. I don't think anybody listening, or at least I hope anybody who's listening is not going to come to the conclusion at the end of those 10 days. Do you know what I need to do to never get sick again? I need to continue taking antibiotics for the rest of my life. No one is going to do that. But somehow, for carbohydrates, people made the illogical conclusion that you should never have carbohydrates ever again.”
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