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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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“So the first one is carbs. And so all the ladies who are listening, we have to heal our relationship with carbohydrates. You can restrict carbs temporarily, and for certain populations that's a wonderful idea. If you're a woman that has type 2 diabetes or PMOS, something like that, a temporary clawback of carbohydrates is fantastic for improving insulin insensitivity, glucose disposal, but diets like a low-carb diet or a ketogenic diet, which I am a big fan of for certain populations and even for a temporary amount of time. I think what a lot of women did with the carbs is once they started losing weight on a keto diet or a low-carb diet, they said, oh, you know what the problem 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
“No, it was very dark, and it was the lifting that got me through it truthfully. Yeah. It's, you know, sometimes when we think about resistance training, it's literally training your resistance. It's not a question for if something bad is going to happen. It's just, it's a matter of when. So I think something, you know, voluntarily putting yourself in a situation where you are making yourself uncomfortable, you know, going to the gym and moving your muscles to failure is not, you know, it's not fun. It can be quite intense, but it does train your resistance, your grit, your mental capacity to withstand Terrible 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
“Yeah. And also just know, so if you've been listening to these descriptions, you're like, oh, I got a little bit of the Exorcist Emily. I got a little bit of that rage or grief or something. But then I also sometimes have analysis paralysis. Like you will also oscillate through them and that's completely normal 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
“Kind of mentality So, Exorcist Emily, we love her. And then the pinnacle, if you will, is the dialed in Diana. So this is the woman who has maybe made peace with some of her demons, enjoys movement, knows that it's a way for her to tend to herself. You know, food is not a punishment. It's not. She doesn't restrict calories because she ate too much. She fuels to nourish her lifts to nourish her recovery and for pleasure. Because I think a lot of us, a lot of women have forgotten that food is pleasure. It gives us joy and happiness. My sourdough bread in the morning gives me lots and lots of pleasure, and I will not give it up for anything. So this is sort of the, this is where we want every woman to be able to get to. We want her to dial in both her exercise program, her nutrition program, and to give herself some effing grace with her recovery.”
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
“Very hard. What her issue is, and this was me for years, is that she still has some of the skinny fat Sophia attitude towards food. So there's a mismatch with her between how much effort she's putting out with her exercise program and how much energy is coming in with her food. She's still under eating because she's scared of gaining weight. I was exorcist Emily. I was, you know, had the hoodie on wearing the earphone like nobody talked to me with my big earphones on. This was for me after I was going through a divorce with my, I had very young children at the time. They were five and three. So I was grieving that. And I was still adhering to this idea that I had to punish myself, that I was going to go to the gym and crush it and then follow that with insufficient calories afterwards because I still had that, well, I can't eat a lot. I'm going to gain weight.”
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
“Stick too long term, because then they have to, you know, they got to measure, they got to do all the things. So if you can figure out what your maintenance calories are, and then you can surpass that with maybe more walking or something that's not going to ratchet up your hunger hormones or your cortisol levels, let's say, I think that that's often, I think it's a healthier option personally, because you're also making sure that you're getting in sufficient substrates, sufficient calories so that you can actually build, you know, you can build muscle bone density, collagen, et cetera. So that's our skinny fat Sophia. Up next, I was this woman, I sometimes still end this woman exorcist Emily. So this is just a funny word to really describe the intensity that this woman puts out at the gym, right? So this woman, you have no problem getting her to the gym. She is the woman at the squat rack. There's no problem getting her to the gym and getting her to work very hard.”
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
“Not great. Yeah, and it doesn't work in the long term either. You can temporarily reduce your food, but at some point your hunger hormones and your body is just going to drive you to consume more calories. I often find when women are like, hey, I just want to build muscle and lose fat. Or if it's just, hey, I want to lose fat. I personally find it easier for women specifically to do more on the calories out, sighed. So not to. Yeah, so doing more exercise more daily movement. I think that the calories in is totally doable. People do it all the time. I just find it's hard for most women 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
“So, someone wants to reduce their belly fat, you can't just target belly fat. And so the way that you're going to reduce overall adiposity in the body is you're going to be strength training, which we've talked about, but you will probably also need some kind of caloric deficit. So, when we think about that very famous, somewhat oversimplified calories in, calories out. So you want to be thinking about how am I going to create a deficit so I'm either consuming less calories on the calories inside or I'm eating the same, but I have more output. So I'm doing more cardio or I'm doing more weightlifting or I'm doing more walking or I'm doing something where my calorie is out surpass my calories in.”
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 Pilates. I do it twice a week. It's fantastic. But this woman, when she starts eating a little bit, this is what she always says to me. I can't believe I'm losing fat. I can't believe I'm losing weight by eating more. What is this trickery? What is this magic? So I love this woman because when we get her to see the light, it's actually just a beautiful thing to have all her schemas sort of rearranged in terms of what she thought was possible for her.”
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 second one is probably my favorite, the most common woman that I see, skinny fat Sophia. So the technical term for skinny fat is T-O-F-I, thin on the outside, fat on the inside. This is a woman who doesn't present as obese, but her body composition, she's starting to see a loss of maybe bone loss, a loss of muscle, because she's very afraid of heavy weights. So maybe I'll do some Pilates, some yoga. Maybe a walk, right? She also calorically restricts as well, right? So this woman is like personally she's my favorite woman because when we start giving her a little bit more food. We start giving her just a little bit heavier weights than the two pound weights that she's been lifting in her Pilates class. And by the way, I don't want Pilates people to come for me. I love Pilates, but it's just not the main strategy for muscle building.”
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 she doesn't do anything When we think about overwhelmed Olivia, we don't want to get her A to Z. We don't want to get her all the way to her goal. We just want to give her a couple of quick wins to start, right? Get her just A to B. We're just going to get her walking. She's just going to have a goal of racking up five to seven thousand steps in a day. So she feels like she's a winner in some vertical of her life. And then you start to layer in more things with her as she goes along.”
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 should never have plants. They're terrible for you. And she keeps scrolling and then she comes upon someone else who says, actually plants are great for you. They have lots of fiber. They have lots of phytonutrients, etc. So she's like, oh, okay, that's weird. Let me look up some fitness stuff. And then same thing with the fitness. Some people say, you don't want to get bulky, Olivia. So you need to do lightweights, high reps. And then there's other people that are like, that's not true. As long as you're bringing the muscle close to failure, you will build muscle. So she's getting the, I like to call it infobesity. It's like so much information. It's too much information that she ends up getting, you know, it's like analysis paralysis. And this woman, I have a soft spot for her because she just is so scared to start something else and fail at it because she doesn't want that to reinforce her own schema, her own perception of her being a failure.”
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 that maybe we can talk about the archetypes. Because I think that it sets the stage for allowing women to identify themselves in their fitness journey, however that is. Okay, my first overwhelmed Olivia, this woman wants to do the right thing. Okay, so she is on social media and within a couple of minutes of going on social media, she sees someone saying, plants are trying to kill 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, so this is for women and the men who love them. So this is for everyone. I think for women maybe you have been doing like the good girl thing like I was doing you're doing the things that you thought you should have been doing but you still don't have the dream body or the body composition that you want we're going to talk through some actionable strategies on how to do that I think if you're in midlife so you're in your 40s your 50s and maybe you're finding that you used to do those strategies and now they're not working for you as well or as much as they once did, we're going to maybe break a little bit of your paradigm in the way that you think you're thinking about health.”
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 what the outside world tells us rather than thinking about who we need to be and how we need to show up for ourselves first in order to be able to give to everybody else but also just unhitch ourselves from other people's expectations of us.”
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 hated myself. Like, full stop. I looked in the mirror. I hated what I saw. I would pinch, I would pick. It was like, I wish this, I wish that, I wish, I wish. The other thing I'll say is the weeks before I stepped up on that stage, people were coming up to me and showering me with compliments. People were like, oh my God, you look amazing. What are you doing with your program? And so I think it's so confusing for women. Maybe we lose the weight or we go on this health journey, which is often just code word for getting smaller, and we get showered with these external compliments. And at the time, I was starving because I was not eating. I was completely overworked. I wasn't sleeping. And I didn't have my period. Like I was not the picture of health, but everybody was telling me how amazing I was, how amazing I looked. So I think that's where we get it. We hitch our 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
“Call it 18 to 25 percent. I had lost my period for two months before, I think it was two or three months before I stepped on stage. I ended up with hormonal issues. My period, it took a long time for that to regulate again. I gained all the weight back that I had lost. And I felt like a total failure. And I felt like the science had failed me.”
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
“Tens of thousands of patients over my 20 year tenure and the same pattern kept showing up over and over and over. And then personally, I also, you know, just being a woman living in the society grew up also struggling with my weight, trying to control my what I ate, trying to do lots and lots of cardio to keep my weight down into what I thought was the ideal body type. I competed in a figure competition, which was really the first moment for me where I really felt like the science failed me because I had followed everything to a T, do lots of cardio, restrict your calories, you have to earn your recovery. The day that I got up on stage, I was 11% body fat. So just for context, you know, women have about 10 to call it 13% essential body fat. Most women healthy body fat percentage is something 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
“I am pissed off in a loving way. But we'll say it that way. I have professional experience in this and I also have personal experience in it as well. I have an undergrad in neuroscience and psychology from the University of Toronto when I was pursuing that. I became a fitness instructor, personal trainer. So this is very young. I started having my first exposure to seeing firsthand how people were setting goals for themselves and having a difficult time achieving it went on to the Canadian Memorial Chiropractic College in Toronto, Canada. And then I was in practice for 20 years. So I've seen”
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
“But it is the pursuit of Skinny at the sacrificial altar of everything else. So if you are somebody who values being slim, the likelihood that you are going to pick up heavy weights or weights that challenge you with enough effort and intensity is going to be lower, the likelihood that your bone density is going to be sufficient over the arc of your life is going to be lower. You are going to likely underconsume calories. If you are someone who thinks that they've won because they can fit into your 40 and you can fit into a size whatever dress. But when you're 65, you have osteoporosis, you haven't won. You've been tricked. Society that tells us that our worth is solely based on how small we are.”
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 saying that the pursuit of skinny at all costs is a bad thing. So right now a lot of online dialogue is, you know, strong as the new skinny. I don't want to pit those two things against each other, but I do want to, like, if you are obese, you are much better not being obese, 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
“We've been sold a lie that our worth is the number on the scale, which is, by the way, you know, when you're weighing yourself, this is really just a reflection of your relationship with gravity no more, no less, right? But we are told that when we fit into a certain dress size, that we are now worthy, that we will somehow have arrived. That is not the full experience of being women. Women can be strong, women can be capable, women can be competent, and you can't do that when you're starving yourself, when you're over-exercising and you're not prioritizing your recovery or treating recovery like it is something that you have to earn.”
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, I am on a mission to really undo the genuinely terrible advice that most women have been given as it concerns their health and their fitness. And what I mean by that is for the vast majority of health and fitness goals for women, it's all about becoming smaller. It's about becoming skinnier. It's about losing weight. It's about dropping a dress size. Stephen, if I can be very honest with you, I want women to stop being losers. I want them to stop trying to lose all the time. And instead, what I would love for them to do is to shift their focus from losing and focusing more on what they have to gain. So how much muscle can they gain? How much bone density can they gain? How much connective tissue capacity from their joints, their tendons, their ligaments can they gain? Can they 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
“There's four archetypes that women identify themselves in their fitness journey, and the most common woman that I see, Skinny Fat Sophie. And we will talk about what this means”
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 one of them, for example, is a lot of women are scared to consume more carbohydrates because they think it's going to make them fat. But we need carbohydrates for our food, our sleep, even performance at the gym. And then there's also women are scared that if they're lifting heavy weights, that they're going to start looking like a bodybuilder. But that's almost impossible. 97 to 98% of women don't have the hormonal environment to bulk.”
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 want women to stop being losers. And so I am on a mission to really undo the genuinely terrible advice that most women have been given as it concerns their health and their fitness. So we're going to talk through some actionable strategies on how to build a body that has curves, more of an hourglass figure. But Stephen, if I can be very honest with you, I am pissed off because we've been sold a lie that our worth is the number on the scale. And I've seen tens of thousands of patients over my 20 year tenure. And right now a lot of online dialogue is, I want to be tone. I want to have the Pilates body be as small as possible. So this is where I get a little fired up because I also have personal experience struggling with my own weight and my own worth. I was trying to become what I thought was the right thing and I had massive problems afterwards. So I'm going to be very transparent and honest with you. The pursuit of skinny is a bad thing. With devastating”
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