Want to Age Well? Build Muscle or Pay the Price Later | Dr. Stephanie Estima

The Dr. Tyna Show Episode 197

Join me and Dr. Stephanie Estima for an in-depth discussion on strength training, aging, and the impact of hormones on women's health. We explore why lifting weights is non-negotiable as you age, how travel affects your circadian rhythm, and why mindset and self-care play crucial roles in overall well-being. If you're looking for practical strategies to stay strong, vibrant, and pain-free well into your later years, this post is packed with insights.

Key Takeaways

• Why strength training is essential for mobility, longevity, and metabolic health
• The role of hormones in aging and muscle maintenance
• The power of mindset, recovery, and self-care in optimizing health

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Why Strength Training Is Non-Negotiable

The Three Ms: Metabolism, Mobility, and Menopause

There are three critical reasons why strength training is crucial for women:

1. Metabolism – Building muscle increases metabolic rate, improves insulin sensitivity, and helps maintain a lean body composition.
2. Mobility – Strong muscles and bones reduce the risk of falls and injuries, ensuring independence later in life.
3. Menopause – Strength training mitigates the effects of declining estrogen and testosterone, which contribute to muscle loss and bone density reduction.

The Real Risks of Avoiding Strength Training

• Osteoporosis & Fractures – Women are more prone to osteoporotic fractures, especially after menopause. Hip fractures can be fatal, with a 50% mortality rate in the first year after injury.
• Functional Strength Decline – Daily tasks like carrying groceries, opening jars, and even getting off the floor become harder without proper strength training.
• Loss of Independence – Without muscle mass, mobility suffers, increasing the risk of falls and hospitalizations.

Strength training isn't just about aesthetics—it's about survival.

How Travel & Circadian Rhythm Impact Health

Staying on Time Zone to Reduce Jet Lag

We talk about a great trick for traveling across time zones: staying on your home time zone as much as possible.

• When traveling from the East to the West Coast, keep your bedtime and wake-up routine the same.
• When traveling to Europe, exercise upon arrival, get sunlight, and take naps strategically to reset your internal clock.

The Role of Sleep & Recovery

• Sleep is the ultimate recovery tool—without it, stress hormones rise, metabolism slows, and muscle recovery suffers.
• Many women in perimenopause experience poor sleep due to hormonal changes, particularly from low progesterone.
• (HRT) can be a game-changer for restoring quality sleep.

Want to travel better? Prioritize sleep, movement, and light exposure to adjust faster.

How Heavy Should Women Lift? Understanding Strength Training Principles

Heavy Is Relative: The Importance of Muscle Failure

Many women hesitate to lift heavy due to myths and fear of injury.

• It’s not about how much weight is on the bar — it’s about getting close to muscle failure.
• The Rate of Perceived Exertion (RPE) should be 8-10 out of 10 by the last few reps.
• Reps in Reserve (RIR) should be 1-3, meaning you should have only a couple of reps left before failure.

Why Progressive Overload Is Essential

If you've been using the same 10-pound dumbbells for six months, it's time to increase the challenge.

• Strength gains come from progressively increasing weight, reps, or intensity over time.
• Prioritizing full range of motion and proper technique is more important than lifting the heaviest weight possible.
• Functional strength training (such as lunges with rotation) prepares you for real-life movements.

Lifting heavy doesn't mean maxing out every session—it means challenging your muscles in a safe and progressive way.

Mindset: Why Strength Training is a Love Letter to Your Body

From Fear to Empowerment

Many women avoid lifting weights because:

• They fear looking bulky (a complete myth).
• They were raised on cardio-based fitness trends.
• They lack confidence in a gym setting.

Strength training is a way to honor your body.

• Lifting isn’t punishment—it’s an investment in longevity, confidence, and resilience.
• Learning to push through discomfort in the gym builds mental resilience that translates to other areas of life.
• Strength training awakens a primal, warrior-like energy in women that boosts confidence and mental toughness.
• Training helps you process emotions, reduce stress, and regulate your nervous system.
• Physical strength translates into emotional and psychological strength, making women more fearless in life.

Want to feel powerful? Get under a barbell and lift something heavy.

Balancing Strength Training with Nutrition & Recovery

The Importance of Protein & Carbs

• Protein needs increase as women age — aim for at least 1 gram per pound of body weight.
• Many women fear carbs, but carbohydrates are essential for energy, thyroid function, and muscle recovery.
• Good carb sources include fruit, potatoes, rice, and leafy greens.

Rest, Recovery, and the Power of the Big O

• Strength training breaks muscle down — recovery builds it back stronger.
• Sleep, proper nutrition, and orgasms (yes, orgasms!) reduce stress and support overall health.
• Dr. Estima even includes a 7-day orgasm challenge in her book, noting the benefits of pleasure for mood, inflammation, and skin health.

If you’re not prioritizing recovery, you’re missing half of the benefits of training.

Final Thoughts: Your Strength is Your Future

If there’s one message from this conversation, it’s this: Strength is a non-negotiable investment in your future.

• Strength training isn’t about looking a certain way — it’s about being able to lift yourself (and others) out of danger.
• The earlier you start, the better, but it’s never too late to build muscle and resilience.
• Recovery, sleep, and nutrition are just as important as training itself.

How to take Action:

• If you haven’t started strength training, commit to 2x per week minimum.
• If you’re already lifting, challenge yourself to increase intensity and embrace muscle failure.
• Prioritize protein, sleep, and stress reduction for optimal recovery.

Show Links: 

FREE GUIDE: Assess Your Metabolic Health

Metabolic Revamp Toolkit

GLP1 Done Right University 

Ozempic Uncovered 

Disclaimer:

The information provided in this blog/podcast is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While Dr. Tyna Moore is a licensed doctor, she is not the reader’s or listener’s personal doctor. Individuals should always consult a qualified healthcare provider before making decisions about treatments, supplements, sauna use, or significant changes to their exercise routine. The benefits of strength training and other exercise interventions can vary among individuals, so personalized advice is essential to avoid potential injury. Professional medical advice should not be disregarded or delayed because of something read or heard in this content.

This blog/podcast may contain affiliate links, meaning Dr. Moore may earn a small commission if purchases are made through these links, at no additional cost to the consumer. Links to Dr. Moore’s courses and supplements are provided for informational purposes only and are not a substitute for personalized medical advice. Statements about supplements and products have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent disease. Individual results may vary.

Use of this content does not establish a doctor-patient relationship with Dr. Tyna Moore. Readers and listeners are advised to consult a licensed healthcare professional for personalized medical guidance.