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Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima

Women's Health Expert Dr Stephanie Estima reveals the 6 fitness myths keeping you weak, why skinny is the wrong goal, and the 5 muscle groups every woman should be building! Dr. Stephanie Estima is a Doctor of Chiropractic and women's health expert with over 20 years of clinical practice specialising in female physiology, hormones, and metabolism. She hosts the podcast Better With Dr Stephanie and is the author of ‘The Betty Body’ and the upcoming book, ‘Nothing to Lose: A Clinicians Guide to What Comes After Skinny: Building Strength, Shape, and a Body You Can Trust.’ She explains: ◼ The 4 types of women sabotaging their own health, and which one is you ◼ Why lifting weights won't make you bulky, and what actually changes your body ◼ How long fasts are quietly damaging your hormones and what to do instead ◼ Why the way you squat might be wrong for your anatomy ◼ The supplements every woman should take and what they actually do for you 00:00:00 Intro 00:02:50 Why Women Are Still Given Bad Health Advice 00:04:46 Is Being Skinny Actually Healthy? 00:06:02 How Stephanie's Experience Changed Her Approach 00:07:02 Stephanie's Personal Battle With Body Image 00:09:39 What You'll Take Away From This Conversation 00:10:41 The 4 Female Health Archetypes Explained 00:11:11 Are You Overwhelmed Olivia? 00:12:53 Are You Skinny Fat Sophie? 00:14:17 How To Reduce Belly Fat Effectively 00:16:28 Are You Exorcist Emily? 00:17:51 Are You Dialled-In Diana? 00:20:07 Are Carbs Really Bad? And Is Keto Worth It? 00:22:25 Signs Your Thyroid May Not Be Working Properly 00:24:47 Will Lifting Weights Make You Bulky? 00:26:49 Is Fasting Safe For Women? 00:29:17 What If You're Scared To Lift Heavy Weights? 00:30:41 Does Post-Workout Meal Timing Really Matter? 00:31:24 Should You Eat Before A Workout? 00:32:08 Can Ketones Improve Your Workout? 00:33:10 Which Muscles Should Women Prioritise? 00:36:05 How To Train For An Hourglass Figure 00:37:52 The Key Differences Between Male And Female Anatomy 00:42:16 Why Women Should Squat Differently Than Men 00:45:01 How Strength Training Can Help Prevent Falls 00:47:02 Ads 00:49:01 Which Supplements Are Actually Worth Taking? 00:52:08 Should Women Take Creatine? 00:52:46 A Creatine Hack For Perimenopause 00:53:51 Does Collagen Actually Work? 00:56:23 Are Protein Shakes Worth It? 00:56:37 Where Cardio Fits Into A Strength Plan 00:57:26 Are Cortisol Spikes Really A Problem? 00:59:01 Is Cardio Helpful For Women With PCOS? 01:00:40 Don't Stop Doing These Exercises As You Age 01:00:58 Why Sprinting Is So Good For Women 01:04:35 Is Running Bad For Your Knees? 01:05:26 Why Jump Training Matters 01:05:43 The Benefits Of Isometric Holds 01:06:59 Why Deceleration Is Essential For Mobility 01:07:57 The Most Underrated No-Equipment Exercise 01:12:55 The Best Bodyweight Exercises To Add To Your Routine 01:13:23 Ads 01:15:31 The Biggest Fitness Challenges Mothers Face 01:16:11 What Every Woman Should Know About The Pelvic Floor 01:19:30 What Women Aren't Saying Out Loud About Sex 01:21:42 GLP-1s And HRT: What Women Should Know 01:23:02 The Recovery Habits Women Should Prioritise 01:24:24 The Missing Piece Of Fitness Most Women Overlook 01:25:52 Is Pilates Alone Enough? 01:27:29 Stephanie's Skincare Routine 01:28:02 Nearly 50 And Feeling Better Than Ever 01:29:12 Do You Believe In God? 01:29:45 What Does A Successful Life Look Like? 01:30:57 Where To Find Stephanie Follow Dr Stephanie: YouTube - https://link.thediaryofaceo.com/rYfoNE Podcast - https://link.thediaryofaceo.com/6jpMJFM Newsletter - https://link.thediaryofaceo.com/8RH73AS Instagram - https://link.thediaryofaceo.com/AEFoO6V You can find out more about ‘Get LIFT: The training program for women in midlife’, here: https://link.thediaryofaceo.com/fCH9zk You can pre-order Stephanie’s book, ‘Nothing to Lose: A Clinicians Guide to What Comes After Skinny: Building Strength, Shape, and a Body You Can Trust’, here: https://link.thediaryofaceo.com/Bsldjir The Diary Of A CEO: ◼ Join DOAC circle here - https://doaccircle.com/ ◼ Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook ◼ The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt ◼ The Diary Of A CEO Conversation Cards: https://linkly.link/2hm7r ◼ Get email updates - https://bit.ly/diary-of-a-ceo-yt ◼ Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb Sponsors: Fiverr - https://fiverr.com/diary and get 10% off your first order when you use code DIARY Cometeer - https://cometeer.com/DOAC use code DOAC for $20 off Eight Sleep - http://eightsleep.com/steven use code STEVEN for $500 off. 30-day at-home trial. Free returns. Offer ends July 12. Pipedrive - https://pipedrive.com/CEO

Dr. Stephanie EstimaguestSteven Bartletthost
Jun 29, 20261h 35mWatch on YouTube ↗

EVERY SPOKEN WORD

  1. 0:00 – 2:50

    Intro

    1. SE

      I want women to stop being losers. And so I'm on a mission to really undo the genuinely [laughs] terrible advice that most women have been given as it concerns their health and their fitness. So we're gonna talk through some actionable strategies on how to build a body that has curves, more of an hourglass figure. But Steven, 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 wanna be toned. I wanna 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 am gonna be very transparent and honest with you. The pursuit of skinny is a bad thing with devastating consequences. Like, you're gonna end up with bone disease like osteoporosis. [bones cracking]

    2. SB

      So there's lots of things on the desk here in front of us that I'd love to go through.

    3. SE

      Yeah.

    4. SB

      We've got these five fitness myths.

    5. SE

      Yes. So one of them, for example, is a lot of women are scared to consume more carbohydrates because they think it's gonna make them fat. But we need carbohydrates for our mood, 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 gonna start looking like a bodybuilder, but that's almost impossible. 97 to 98% of women don't have the hormonal environment to bulk.

    6. SB

      And then we've also got these archetypes here.

    7. SE

      So 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'll talk about what this means.

    8. SB

      So let's talk about what the women listening should understand about hormones. How do you think about fasting and your menstrual cycle? What are the specific issues that mothers face as it relates to fitness? I mean, there's lots of things that I'd love to talk about.

    9. SE

      100%. That makes me so excited.

    10. SB

      This is super interesting to me. My team give me this report to show me how many of you that watch this show subscribe, and some of you have told us, according to this, that you are unsubscribed from the channel randomly. So favor to ask all of you, please could you check right now if you've hit the subscribe button if you are a regular viewer of the show and you like what we do here. We're approaching quite a significant landmark on this show in terms of a subscriber number, so if there was one simple free thing that you could do to help us, my team, everyone here, to keep this show free, to keep it improving year over year and week over week, it is just to hit that subscribe button and to double-check if you've hit it. Only thing I'll ever ask of you. Do we have a deal? If you do it, I'll tell you what I'll do. I'll make sure every single week, every single month, we fight harder and harder and harder and harder to bring you the guests and conversations that you wanna hear. I've stayed true to that promise since the very beginning of The Diary of a CEO, and I will not let you down. Please help us. Really appreciate it. Let's get on with the show. [upbeat music]

  2. 2:50 – 4:46

    Why Women Are Still Given Bad Health Advice

    1. SB

      Dr. Stephanie Estima, why is it you do what you do? Like, ultimately, what is it you're trying to change in the world, or what impact are you trying to have, and who are you trying to have it for?

    2. SE

      Well, [sighs] I am on a mission [laughs] to really undo the genuinely [laughs] 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. Steven, if I can be v- 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 towards building a body that they love and trust and enjoy living in?

    3. SB

      Why do you want that for women?

    4. SE

      Because-

    5. SB

      Specifically this l- losing, gaining thing.

    6. SE

      We've been sold a lie that our worth is the number on the scale, which is, by the way, you know, when you, 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 h- 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.

  3. 4:46 – 6:02

    Is Being Skinny Actually Healthy?

    1. SB

      So are you saying being skinny is a bad thing, or?...

    2. SE

      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 is 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?

    3. SB

      Mm.

    4. SE

      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 gonna 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 gonna be sufficient over the arc of your life is gonna be lower. You are going to likely underconsume calories. If you are someone who thinks that they've won because they can fit into... You know, you're 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, you've been tricked.

    5. SB

      Tricked by who?

    6. SE

      A society that tells us that our worth is solely based on how small we are

  4. 6:02 – 7:02

    How Stephanie's Experience Changed Her Approach

    1. SB

      Hmm. And who are you? Like, in terms of why this matters so much to you as Dr. Stephanie-

    2. SE

      Yeah

    3. SB

      ... what do I, what context do I need to know there? 'Cause I can see you're a little bit pissed off.

    4. SE

      [laughs] Yeah, I am pissed off in a loving way.

    5. SB

      Yes.

    6. SE

      So I'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, a personal trainer, so this is, you know, very young I started having, uh, 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 pr- I've been in practice for 20 years. So I've seen tens of thousands of, of patients over my 20-year tenure, and the same pattern kept showing up over and over

  5. 7:02 – 9:39

    Stephanie's Personal Battle With Body Image

    1. SE

      and over. And then personally, I also, you know, just being a woman living in this 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, just for context, you know, women have about 10 to, call it, 13% essential body fat, and if you go beneath that, then you start to get into a lot of trouble, so I was right at the bottom range of that. Most women, a healthy body fat percentage is something like, call it 18 to 25%. 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, um, with hormonal issues. My period ha- I had, 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.

    2. SB

      And it caused you a lot of pain.

    3. SE

      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 w- 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, you look amazing. What are you doing? What's your program?" And so it's, I think it's so confusing for women. Maybe we lose the weight or we t- we go on this health journey, which is often just code word for getting smaller, and we, 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, we, we hitch our worth 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.

  6. 9:39 – 10:41

    What You'll Take Away From This Conversation

    1. SB

      And for the women, and for all the people, I guess, that have clicked to listen to this conversation right now, what are they gonna leave this conversation with specifically, and how is that gonna impact their life?

    2. SE

      Yeah. So this is for women and the men who love them, so this is for everyone.

    3. SB

      Okay.

    4. SE

      Um, 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've been doing, but you still don't have the dream body or the body composition that you want. We're gonna 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 gonna maybe break a little bit of your paradigm in the way that you think, you're thinking about health.

    5. SB

      And how old are you?

    6. SE

      I'm 48.

    7. SB

      Hmm.

    8. SE

      Mm-hmm.

    9. SB

      I think it's important context.

    10. SE

      Yeah.

    11. SB

      Are you also a mother?

    12. SE

      I'm a mother of two, yeah.

    13. SB

      Of two.

    14. SE

      Mm-hmm.

    15. SB

      Um-

    16. SE

      Mother of two, and then I have a, I have a stepson as well.

  7. 10:41 – 11:11

    The 4 Female Health Archetypes Explained

    1. SB

      Okay.

    2. SE

      Mm-hmm.

    3. SB

      So, um, there's lots of things on the desk here in front of us that I'd love to go through. They're all things that really, really interest me.

    4. SE

      Yeah.

    5. SB

      We've also got these five fitness myths-

    6. SE

      Hmm

    7. SB

      ... in this envelope here that we'll reveal at some point, and these archetypes here.

    8. SE

      Yes.

    9. SB

      Where do you believe the best place to start this conversation is?

    10. SE

      I think that maybe we can talk about the archetypes.

    11. SB

      Mm-hmm.

    12. SE

      Because I think that it sets the stage for allowing women to identify themselves in their fitness journey, however that is.

  8. 11:11 – 12:53

    Are You Overwhelmed Olivia?

    1. SE

      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, Olivia."

    2. SB

      [laughs]

    3. SE

      "You should never have plants. They're terrible for you." And she keeps scrolling, [laughs] 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," et cetera. 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 wanna get bulky, Olivia, so you need to do light weights, high reps." And then there's other people that are like, "That's not true. [laughs] You can... 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 info-besity. It's, like, so much information, it's too much information, that she ends up getting, like, 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.

    4. SB

      Mm-hmm.

    5. SE

      Right? So she doesn't do anything. When we think about, uh, Overwhelmed Olivia, we don't wanna get her A to Z. We don't wanna get her all the way to her goal. We just wanna give her a couple of quick wins to start, right? Get her just A to B. We're just gonna get her walking. She's just gonna have a goal of racking up 5 to 7,000 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.

    6. SB

      Mm.

  9. 12:53 – 14:17

    Are You Skinny Fat Sophie?

    1. SE

      The second one is probably my favorite, the m- the most common woman that I see, Skinny Fat Sophia. So the technical term for skinny fat is TOFI, 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 is not... She's very afraid of heavy weights. So maybe I'll do some Pilates, some yoga-

    2. SB

      Surfing

    3. SE

      ... maybe a walk, [laughs] right? She also calorically restricts as well, right? So this woman is my f- is... Like, personally, she's my favorite woman-

    4. SB

      Mm

    5. SE

      ... because when we start giving her a little bit more food-

    6. SB

      Mm-hmm

    7. SE

      ... and we start giving her just a little bit heavier weights than the two-pound weights that she's been lifting, you know, in her Pilates class. And by the way, I don't want Pilates people to come for me. I love Pilates-

    8. SB

      Mm

    9. SE

      ... but it's just not the main strategy for muscle building. So just-

    10. SB

      Fira also loves Pilates.

    11. SE

      I love Pilates. I do it twice a week. It's fantastic. But this woman, when she starts eating a little bit, I al- 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... It's just a beautiful thing to have all her schema sort of rearranged in terms of what she thought was possible for her.

    12. SB

      Mm-hmm.

    13. SE

      Okay?

  10. 14:17 – 16:28

    How To Reduce Belly Fat Effectively

    1. SB

      This subject of fat.

    2. SE

      Yes.

    3. SB

      If someone comes to you and they say, "Stephanie, I would love to lose some, some belly fat-

    4. SE

      Mm-hmm

    5. SB

      ... because I'm skinny fat, or maybe I'm just... You know, I just have a bit too much weight on me," what is it you say to them?

    6. SE

      You can't actually spot reduce.

    7. SB

      What does spot reduce mean?

    8. SE

      So someone wants to reduce their belly fat, you can't just target belly fat.

    9. SB

      Mm.

    10. SE

      And so the way that you're gonna reduce overall adiposity in the body is you're gonna be strength training, which we've talked about, but you will probably also need some kind of caloric deficit.

    11. SB

      Mm-hmm.

    12. SE

      So when we think about that very famous, somewhat s- oversimplified calories in, calories out, so you wanna be thinking about, how am I going to create a deficit? So I'm consu- 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 calories out surpass my calories in.

    13. SB

      Is there an easiest way to do that? 'Cause hear- hearing that, you know, just eat less, is, is quite-

    14. SE

      I hate it

    15. SB

      ... it's, it's-

    16. SE

      Yeah

    17. SB

      ... yeah, not great.

    18. SE

      Yeah. And it doesn't, it doesn't work in the long term either.

    19. SB

      Yeah.

    20. SE

      You can temporarily reduce your food, but at some point, your hunger hormones and your body is just gonna drive you to consume more calories. I often find when women are like, "Hey, I just wanna, I wanna build muscle and lose fat," or if it's just, "Hey, I wanna lose fat," I personally find it easier for women specifically to do more on the calories outside. So not to-

    21. SB

      Exercise.

    22. SE

      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 stick to long term 'cause then they have to... You know, they gotta measure, they gotta 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 gonna 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, um, because you're also making sure that you're getting in sufficient substrate, sufficient calories, so that you can actually build, you know, you can build muscle, bone density, collagen, et cetera.

  11. 16:28 – 17:51

    Are You Exorcist Emily?

    1. SE

      So that's our Skinny Fat Sophia. Up next, I was this woman, I sometimes still am this woman, Exorcist Emily. [laughs] So this is, uh, just a funny word, um, 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 diff- like, 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, uh, exercise program and how much energy is coming in with her food. She's still undereating because she's scared of gaining weight.

    2. SB

      Mm-hmm.

    3. SE

      I was Exorcist Emily. I was, you know, had the hoodie on, wearing the earpho- like I- nobody talked to me with my big earphones on. Uh, this was for me after I was going through, um, a divorce with my... I had very young children at the time. They were five and three, so I was, I was grieving that, and I was still adhering to this idea that I had to punish myself, that I was gonna 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 gonna gain weight," kind of mentality.

  12. 17:51 – 20:07

    Are You Dialled-In Diana?

    1. SE

      So Exorcist Emily, we love her. Um, 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, [laughs] um, 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. 'Cause I think a lot of us, a lot of women have forgotten that food is, is pleasure. It gives us joy and happiness. My sourdough bread in the morning gives me lots and lots of pleasure [laughs] 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. Yeah.

    2. SB

      You can swear.

    3. SE

      Yeah. Her fucking, her fucking... So give herself some fucking grace with her, with her recovery.

    4. SB

      We just got demonetized. [laughs]

    5. SE

      [laughs]

    6. SB

      Okay. But I get it. So we're trying-

    7. SE

      Big Es, yeah

    8. SB

      ... we're trying to get everybody to become Dialed-In Diana.

    9. SE

      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. Yeah.

    10. SB

      When you were talking about Exorcist Emily, that was not a, uh, it wasn't a light season of your life, was it?

    11. SE

      No, it was very dark. And it was the, 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, you know, if something bad is gonna happen. It's just a, 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. Uh, it can be quite intense, but it does train your resistance, your grit, your mental capacity to withstand, you know, terrible things.

    12. SB

      So by the end of this conversation, everybody listening is gonna be a Dialed-In Diana.

    13. SE

      I... That is my dream.

    14. SB

      Okay. Let's do that.

    15. SE

      That is my dream.

  13. 20:07 – 22:25

    Are Carbs Really Bad? And Is Keto Worth It?

    1. SE

      Yeah.

    2. SB

      First, we should start with debunking some of the myths.

    3. SE

      Yes.

    4. SB

      I've got six myths in this, um, little envelope here.

    5. SE

      Okay. So the first one is carbs.

    6. SB

      Mm-hmm.

    7. SE

      And so the l- [laughs] 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. Uh, 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. Um, 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? It's the carbs. I'm never gonna 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 by pot, and they're like, "You know what? You have a bacterial infection. I'm gonna give you a script for antibiotics." Right? "You're gonna 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 gonna 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 [laughs] taking antibiotics for the rest of my life." No one is gonna do that. But somehow for carbohydrates, people made the illogical conclusion that you should never have carbohydrates ever again. And for women, what I noticed -- So I'm sure we'll talk about, um, my first book, The Betty Body. I advocate for a lo- lower carbohydrate, a higher protein diet in there, but for a transient amount of time, right? Until you achieve the goal of, you know, reversing metabolic issues or losing some weight, et cetera, improving your period. That's another thing that we actually see is menstrual cycle, um, regulation. But if you stay here too long, your thyroid,

  14. 22:25 – 24:47

    Signs Your Thyroid May Not Be Working Properly

    1. SE

      like so many women-

    2. SB

      What's the symptom or the consequence of your thyroid being malfunctioning?

    3. SE

      Yeah. I would say you're always cold, so your hands are cold. 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. So [laughs] when you don't have sufficient calories or sufficient balance of macros, your body is going to sacrifice the things that don't matter at all to your survival. And a lot of women will start to say hair st- uh, shedding comes out. The classic sign is the lateral third of the eyebrow. We start to see the lateral third of the eyebrow start to fall out as well.

    4. SB

      What do you mean the lateral third?

    5. SE

      The outside, the outside third of the eyebrow.

    6. SB

      Okay.

    7. SE

      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, 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 what 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 gonna make them fat, and this is really comes down to this CIM or carbohydrate insulin model of obesity, which has kind of largely been, like, 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.

    8. SB

      But there's such a thing as too many carbs.

    9. SE

      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, of total calories.

    10. SB

      So it's defined by calories here.

    11. SE

      Yes.

    12. SB

      Okay.

    13. SE

      Yeah.

    14. SB

      There should be a button just down below here, and if it says subscribed, you're already subscribed. If it says subscriber, that means you're not yet. And if you're not subscribed, please could you do us a favor and hit that button? It helps the show more than you know, and according to the algorithm, you're someone that watches our show, but you haven't yet hit that button. Thank you so much.

  15. 24:47 – 26:49

    Will Lifting Weights Make You Bulky?

    1. SB

      What's the next one? What's the next myth in your folder?

    2. SE

      Oh, this one. I love this one. Uh, 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 gonna start looking like a, you know, some- 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 gonna be on par with Lewis Hamilton, and you're gonna be a Formula 1 driver," right? It's just almost impossible for, I'm gonna 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 mu- I don't have as much testosterone than, as you do. You have, like, 10 to 20X more than I do. So even if we train the same way, I'm never gonna be able to put on as much muscle mass as you. But a gal can continue to dream, right?

    3. SB

      [laughs]

    4. SE

      I can continue to hope. [laughs]

    5. SB

      Mm-hmm.

    6. SE

      So bulking up, it's not a thing. Um, what I, 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? 'Cause the muscle's 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, uh, poke through, let's say. Um, but sometimes that's why people will feel bulk. They'll say, "Oh, I'm, I'm getting... I started, and I stopped because I was getting bulky." It's just a sort of a, a swelling or an inflammation, let's say, of the muscle underneath.

    7. SB

      Okay.

  16. 26:49 – 29:17

    Is Fasting Safe For Women?

    1. SE

      Yeah. Ooh, long fasts. 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 m- less calories you could take in, and you could lose weight. You wanna make sure that you have total sufficient calories. You don't wanna overconsume calories, but you also don't wanna 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 than, let's say, you do, I'm gonna have, over the long term, more detrimental effects than you might.

    2. SB

      Why?

    3. SE

      The female body is just more sensitive to whether nutrients are coming in or not, so that we can figure out whether or not we wanna direct our energy to, you know, 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, uh, 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.

    4. SB

      So it shuts off the, your, your menstrual cycle as a way to stop you having a baby.

    5. SE

      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 10-hour, 11-ish hour fast, and then you wake up in the morning, and you eat. What often happens is women try to push th- 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... Well, 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.

    6. SB

      Hmm.

    7. SE

      Yeah.

  17. 29:17 – 30:41

    What If You're Scared To Lift Heavy Weights?

    1. SE

      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. And I think that the other reason that women are scared of lifting heavy is they're scared of getting injured, which, to be fair, is a valid concern. I think that in the era of, you know, again, social media can be a blessing, it can be the greatest thing ever, and sometimes it can be a, um, 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, you know, 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, you know, 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 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 that 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 have to be heavy.

    2. SB

      Okay.

    3. SE

      Yeah.

  18. 30:41 – 31:24

    Does Post-Workout Meal Timing Really Matter?

    1. SB

      Heavy

    2. SE

      Oh, this one, 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?

    3. SB

      After you've done a workout.

    4. SE

      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 15 or 30 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.

    5. SB

      Mm-hmm.

    6. SE

      As long as you are getting sufficient, again, total protein over the course of the day, total calories over a 24-hour period, totally fine.

    7. SB

      Okay.

  19. 31:24 – 32:08

    Should You Eat Before A Workout?

    1. SE

      Yeah. Oh, pre-workout fueling. 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, um, for the workout. I don't do this, um, 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, 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, uh, for my workout, and then when I get home, that's when I have my big,

  20. 32:08 – 33:10

    Can Ketones Improve Your Workout?

    1. SE

      uh, meal.

    2. SB

      So you have ketones before you do a workout?

    3. SE

      Yeah. Mm-hmm.

    4. SB

      Why?

    5. SE

      In the absence of food, I would say that ketones are fuel that your body already kn- you, 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 gr- 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.

    6. SB

      Mm-hmm.

    7. SE

      That's my favorite, um, flavor too, is the green apple. My kids have the green apple before their soccer, too. [laughs]

    8. SB

      I am a co-owner of this company, hashtag ad.

    9. SE

      Yes. [laughs]

    10. SB

      So I have to, I have to disclaimer that-

    11. SE

      Yeah

    12. SB

      ... someone's gonna come for me.

    13. SE

      Yeah.

    14. SB

      Mm.

    15. SE

      So in an ideal world, we would fuel before we work out, but my, 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 mwah.

    16. SB

      Better in the gym.

    17. SE

      Better, always,

  21. 33:10 – 36:05

    Which Muscles Should Women Prioritise?

    1. SE

      100% of the time.

    2. SB

      So let's talk about what you do in the gym and why you do it, 'cause you-

    3. SE

      Yeah

    4. SB

      ... you've clearly got a big focus on muscle being important.

    5. SE

      Yeah.

    6. SB

      I train with lots of women. I actually trained with a colleague of mine this morning called, uh, George. She often goes off into, like, the cardio section.

    7. SE

      Mm.

    8. SB

      And she does muscles as well as some, some resistance training as well, and I go off in the other direction to, like, the, you know, pecs.

    9. SE

      The platform and all that. Yeah.

    10. SB

      Yeah, like the men, the stuff that men typically-

    11. SE

      Mm

    12. SB

      ... gravitate towards.

    13. SE

      Yeah.

    14. SB

      And I'm wondering what you think all women should be doing in the gym. Like, is there, if you think about a seven-day workout regime-

    15. SE

      Mm-hmm

    16. SB

      ... what do you think is optimal in those seven days?

    17. SE

      Yeah. There is, uh, I do wanna, I do wanna call out something that you just said, and then I'll answer your question.

    18. SB

      Mm-hmm.

    19. SE

      Um, 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 pull-ups are typically done by men doesn't mean that those are ma- male exercises.

    20. SB

      Mm.

    21. SE

      Those are fundamental human, you know, motor patterns that both men and women can benefit from. Um, but to your point, there is typically more men doing those things that are more comfortable doing those things-

    22. SB

      Mm-hmm

    23. SE

      ... versus someone who's like, "Hey, I can figure out how a StairMaster works. I'll just get on this thing, and I'll be on here for the next 35 or 40 minutes," right?

    24. SB

      I love the StairMaster.

    25. SE

      I love the StairMaster, too. It's, uh, 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-

    26. SB

      Yeah

    27. SE

      ... it would be alternating upper body and lower body.

    28. SB

      Okay.

    29. SE

      And then we would be thinking about what muscle groups are we gonna be working together. Is it a pull or push? Yeah. So this is, um, I think that-

    30. SB

      What is this?

  22. 36:05 – 37:52

    How To Train For An Hourglass Figure

    1. SB

      So what do I need to know? If I'm a woman and I, I'm thinking about building this, uh, these five muscles that you've highlighted here-

    2. SE

      Yeah

    3. SB

      ... are there, as it relates to how I should be training-

    4. SE

      Mm-hmm

    5. SB

      ... and the big misconceptions about how to train to build this-

    6. SE

      Yeah

    7. SB

      ... what do I need to know?

    8. SE

      For these muscle groups, you probably should be hitting something like 10 sets of, um, exercises per week per muscle group.

    9. SB

      Okay, so if I do four hip thrusts-

    10. SE

      Mm-hmm

    11. SB

      ... um, that is one set of four.

    12. SE

      Correct.

    13. SB

      And that's gonna help my glutes.

    14. SE

      Correct.

    15. SB

      So you're saying that I should be doing 10 sets a week.

    16. SE

      Per muscle group per week, yeah.

    17. SB

      That's not actually that much.

    18. SE

      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, uh, 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, I, you know, it's simple to say, "That's all you need to do." It's gonna be very difficult for you to do that because you are going to start noticing your, uh, range of motion, like your ability to do your range of motion is gonna be limited. You're gonna start noticing the velocity of the repetition is starting to slow down, so your ability to sort of move the, the weight through space is gonna start slowing down. You're gonna subjectively, even though you can see that you're holding like a 15 pound or 10 pound, you know, weight, it's gonna start feeling like 20 or 25, like your subjective perception of the weight is gonna be, um, increasing. You know, if you were to rate it out of 10, you would rate your effort like eight or nine out of

  23. 37:52 – 42:16

    The Key Differences Between Male And Female Anatomy

    1. SE

      10.

    2. SB

      And, and men and women, because they have different anatomies, should be doing slightly different exercises?

    3. SE

      I think that that's more a matter of preference and goals.

    4. SB

      But is my anatomy and your anatomy the same?

    5. SE

      Our anatomy is not the same, no. So when we think about the way that we move through, let's say if you and I were to squat together, or you and I were to lunge together-

    6. SB

      Mm-hmm

    7. SE

      ... there's gonna be some differences in terms of how we look. And so we'll pull up some props here if we can. So this is a female pelvis, and this is, this little guy who doesn't wanna s- stand up today, is a, 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.

    8. SB

      Mm-hmm.

    9. SE

      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... Yeah, I have 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 another little line from the tibial tubercle and, and draw it upwards. So that's just for all the nerds that are listening, if you wanna measure this, it's the anterior superior iliac spine all the way down to the, uh, to the patella, and then the tibial 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, um, it makes us more knock-kneed, which just means that the knees are coming more together. So this is gonna impact literally every s- uh, how we move. So it's gonna 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 cuing and the instruction that women get are sort of very, they're based off of a male pelvis, let's say. And so we can run into feeling like squats are not comfortable, that lunges are not comfortable, or we start to even, uh, 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, 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 sheer forces being placed through the medial or through the inside part of the knee, right?

    10. SB

      Mm-hmm.

    11. SE

      So that puts us at a greater risk for, uh, 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 gonna 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. If I were to grab this back here so we can sort of think about superimposing it. If we were to look at the, the leg here, the muscles that are gonna be helping to control the way that the hip moves i- are the glutes. So you have the glute max, but in particular the glute medius, which is often called like the upper shelf, uh, muscle. That's actually gonna help the femur or counteract the femur being pulled inwardly.

    12. SB

      Mm-hmm.

    13. SE

      Yeah.

    14. SB

      Yeah.

    15. SE

      So we do have different anatomical differences that women need to be aware of so that we can bias 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.

    16. SB

      And so with squatting, men and women should squat differently?

    17. SE

      Yeah, not all women and men should squat differently. There are women that can squat in the sort of traditional cuing.

    18. SB

      Can you show me this?

    19. SE

      I can, yeah. I'll have to take my heels off, but I'm happy to. Yes. Do you wanna do it now?

    20. SB

      Sure.

    21. SE

      Yeah, okay.

  24. 42:16 – 45:01

    Why Women Should Squat Differently Than Men

    1. SE

      Let's do it.

    2. SB

      So tell me how the anatomy of a woman and a man determines how we should be squatting.

    3. SE

      So I'll say first that you have to play and see what feels good for you.

    4. SB

      Mm-hmm.

    5. SE

      So there's gonna be some women that are gonna 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 f- that w- the way that we're often cued is feet are hip-width apart-

    6. SB

      Yeah

    7. SE

      ... toes facing forward, and then we're gonna come down, and then I'm just like, I can't actually get... I'm trying. 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 gonna turn the feet out. So because the female femur tends to sit a little bit more spun inwards or in- 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.

    8. SB

      Mm-hmm.

    9. SE

      So, and we can hang out here, like I can, we can probably do the rest of the podcast like this if you'd like.

    10. SB

      I'd rather not.

    11. SE

      [laughs]

    12. SB

      I'd rather not.

    13. SE

      Yeah.

    14. SB

      So, so that's the squat. Is there anything else I need to know about the squat, the, the variance between man- men and women with squatting?

    15. SE

      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, into the lunge or into the split squat, everything, and your-- This is true for you as well. Everything is gonna 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 it's, 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 come, 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 to, in order to make sure that I'm not putting excess shearing forces on the, on the knee.

    16. SB

      So you need to strengthen your hip stabilizer.

    17. SE

      Yep.

    18. SB

      Okay.

    19. SE

      The peach.

    20. SB

      'Cause I, I read something about, I think it was about the World Cup, the Women's World Cup, where they said that it was something like 12 women had got-

    21. SE

      Yeah

    22. SB

      ... ACL inj- injury, injuries-

    23. SE

      Yeah

    24. SB

      ... in the lead-up to the World Cup.

    25. SE

      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 over-trained, they're not recovering, uh, and then it can be just the- 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, and you,

  25. 45:01 – 47:02

    How Strength Training Can Help Prevent Falls

    1. SE

      and you damage it.

    2. SB

      And is that, is that true that there's a connection between, like, your brain and your mechanics that often result in injury? Like, so I can't remember what it was, but I think someone, it was a sleep doctor telling me that when you're underslept, one of the reasons why you get so many injuries is because when you do, like, jump, your brain and your-

    3. SE

      The reaction time is slow. Yeah.

    4. SB

      A- and you see a lot of athletes doing, doing this before games-

    5. SE

      Mm-hmm

    6. SB

      ... because they're almost, like, practicing landing.

    7. SE

      That's actually a little bit of deceleration.

    8. SB

      Oh, okay.

    9. SE

      So what that is is basically a stick and 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 connective tissue, so the, the ligaments and the tendons.

    10. SB

      And why is deceleration, why is it important, even for everybody, even non-athletes, to do that?

    11. SE

      Well, if you are not an athlete and you're just somebody who doesn't wanna fall and break a hip [laughs] , 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 m- get ahead of the fall. We have the tibialis anterior, which is just-

    12. SB

      Mm-hmm

    13. SE

      ... this muscle in the front of the tibia that is involved in what's called, uh, dorsiflexion, which is just nerd speak for toes come up, right?

    14. SB

      Mm-hmm.

    15. SE

      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? So they'll also help to stabilize that fall. And the adductors, or the outside muscle gr- like the side of the glutes, they're also gonna help break. So there's a couple-- Like, when you're falling, it's like you gotta get the leg up. You gotta 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, um, to stabilize so that you don't trip over

  26. 47:02 – 49:01

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    1. SE

      it. [paper flips]

    2. SB

      One of the smartest things a business can do is build like a bigger company without actually hiring like one. But the problem we all face is that most companies don't have every skill in-house. So when I look at the businesses seeing real success today, the consistent pattern with all of them is how quickly they move. They bring in specialists with skills in emerging areas to keep themselves ahead. Even in our company, we've spent the last year pulling in talent across areas like AI-native strategy, no code builds, and product workflows, and we find this talent through our longtime partner, Fiverr Pro. Their premium service only shows you vetted talent, so you've always got the safeguard that anyone you pull in to help you with a complex project has the skills that you're after and will deliver to the same high standards as your internal team. And most importantly, they'll keep up with the pace. It's a simple strategy, but it lets us stay agile without compromising on quality. So if you need these kind of skills in your business, head to pro.fiverr.com to find pioneering talent to fill your business' gaps. That's pro.fiverr.com. [paper flips] You guys know that I only drink one type of coffee these days, and it's called Cometeer. If you don't know the brand, they flash freeze coffee at the perfect moment to lock in all of the amazing flavor. They've done something incredible. They've gone all around the world and they found the most delicious coffees from all of these places, and they've created a world mug competition box that you can buy. So if you wanna try coffee from Honduras or Panama or England or the USA or Italy or France, you can then order that particular coffee on subscription to come to your house. No machines necessary. Not only are they our sponsor and a company I have invested in, it is the only coffee I drink now. Actually, this morning when I came to work, I put Cometeer, one of these red ones, which is another one of my favorites from France. If you wanna try your own Cometeer, they've reserved a certain amount for Diary of a CEO listeners. Just go to cometeer.com/doac and you can get $20 off if you use the code DOAC at checkout.

  27. 49:01 – 52:08

    Which Supplements Are Actually Worth Taking?

    1. SB

      [paper flips] So let's talk about, um, let's talk about supplementation.

    2. SE

      Mm-hmm.

    3. SB

      Do you take supplements?

    4. SE

      I do. I'll pre-frame 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 for, I would say for the general population, for women that are listening, if they're thinking, "Oh, I gotta supplement," there's a couple of sort of tier one, we'll say, supplements that we wanna be thinking about. So I will find my magnesium first. This is our tried and true bestie, okay? So I love a magnesium, uh, glycinate. There's lots of different kinds, uh, 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 mgs at lunchtime, and then another one in the evening. So-

    5. SB

      Mm-hmm

    6. SE

      ... magnesium for everyone.

    7. SB

      How do you remember to take them?

    8. SE

      I tend to habit stack them. So I always know that when I'm preparing my lunch, I actually keep my magnesium right beside my salt and my pepper.

    9. SB

      Oh, okay.

    10. SE

      So as I'm, like, salting my food, I'm like, "Oh yeah, there's the magnesium. I'm gonna take it." And I have another bottle upstairs in my bathroom.

    11. SB

      Mm-hmm.

    12. SE

      So as I'm getting ready for bed, I'm putting up my hair, I'm doing my skin, whatever, I will- I'll take one there, too.

    13. SB

      So you put it in the way-

    14. SE

      Yeah. Yeah

    15. SB

      ... of, of other habits.

    16. SE

      'Cause otherwise, if I put it in a really beautiful supplement closet, it's just going to-

    17. SB

      Yeah, same

    18. SE

      ... stay there. Yeah.

    19. SB

      I have to put it on my desk, and also when I travel, it's on the hotel desk.

    20. SE

      Yeah. You're already doing something else.

    21. SB

      Mm-hmm.

    22. SE

      So just put the thing next to the thing you're already doing, and your compliance and your adherence is gonna go up.

    23. SB

      Mm-hmm.

    24. SE

      Right? Um, 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.

    25. SB

      I didn't know you needed to keep it in the fridge. I've been keeping it in a hot cupboard for the longest time.

    26. SE

      Yeah, I mean-

    27. SB

      Apparently it spoils

    28. SE

      ... it just... Yeah. It just helps with, 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, the thing that you would most commonly reach for. If you go for fruits in the morning, you put them right beside your fruits.

    29. SB

      Okay.

    30. SE

      Yeah. Uh, what other goodies do we have in here? Vitamin D for sure. Uh, D3 with a K2. Uh, 4,000 IUs minimum, uh, 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 pro hormone or a pre hormone. So this is really important for sex hormone, reproductive hormone, uh, production. Uh, again, inflammation, cognition.

  28. 52:08 – 52:46

    Should Women Take Creatine?

    1. SE

      you know, I think creatine used to be this, um, like bro supplement, you know? It was like these, the bodybuilders with the scary, you know, noises and the, you know, weird T-shirts and stuff. But the creatine is really, really important for women. The way that Dr. Candow, uh, 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?

    2. SB

      Mm.

    3. SE

      So you're not gonna, you know, enhance performance, you're not gonna 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.

    4. SB

      How much are you taking?

    5. SE

      I

  29. 52:46 – 53:51

    A Creatine Hack For Perimenopause

    1. SE

      take five.

    2. SB

      Sometimes you take a bit more than five.

    3. SE

      Sometimes I take a little bit more than five. So when you have been... And this is, 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. So something like a 10 gram dose, uh, because it's a little bit harder to get f- my understanding of it is it's harder to get across the blood brain barrier, so you need a higher dose in order to facilitate that. But yeah, 10 grams.

    4. SB

      And what impact has it had on you? Have you noticed an impact?

    5. SE

      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 cr- like, I'm not taking the three to five grams, or f- you know, for some reason I start forgetting, um, muscles look a little less swole. You know, they look a little less full. Um, don't have as much energy in the tank when I'm doing, like, a really intense, uh, workout.

    6. SB

      Mm-hmm.

    7. SE

      There's a performance degradation when I am, when I'm not

  30. 53:51 – 56:23

    Does Collagen Actually Work?

    1. SE

      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 this, 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. Um, and so collagen is just like muscle, is a very expensive process. So it's very expensive, you know, you know, from a, a mechanistic point of view to create collagen. So taking collagen is great for what I 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.

    2. SB

      There's so many collagen products out there at the moment, isn't there?

    3. SE

      Yeah, yeah, yeah.

    4. SB

      Collagen drinks, collagen, collagen's in everything.

    5. SE

      Mm-hmm. Mm-hmm.

    6. SB

      Someone's gonna figure out how to, like, put it in the air or something.

    7. SE

      Yeah, right. Yeah.

    8. SB

      Is that all a fad? C- uh, they're saying it's good for skin, it's good for nails, it's good for hair.

    9. SE

      Yeah.

    10. SB

      It's good for everything.

    11. SE

      It's good for fascia. It's good f- I mean, collagen is the primary compound in joints, tendons, ligaments, fascia, skin, hair, and nails.

    12. SB

      Do you take a particular type of collagen?

    13. SE

      Hydrolyzed. Hydrolyzed type one, two, and three. Yeah.

    14. SB

      Okay.

    15. SE

      Yeah.

    16. SB

      Fine. What else?

    17. SE

      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, you know, you can s- when you're sweating a lot, electrolytes are really great.

    18. SB

      Okay.

    19. SE

      Yeah, so like electrolytes, don't take them all the time. And what's our last puppy here? Oh, vitamin C. Vitamin C I actually like to take with the, um, 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.

    20. SB

      Mm.

    21. SE

      Um, but good as an antioxidant, good as an anti-inflammatory. Helps with the absorption, um, of collagen as well.

    22. SB

      What about protein? How do you think about protein? Do you, do you take protein shakes or anything?

  31. 56:23 – 56:37

    Are Protein Shakes Worth It?

    1. SE

      I do when I'm traveling, so I typically in my day-to-day, um, diet, I typically don't. I will if I'm falling a bit short, but for me, my, most of my protein is coming from

  32. 56:37 – 57:26

    Where Cardio Fits Into A Strength Plan

    1. SE

      whole foods.

    2. SB

      What about cardio? Because we, we've talked a lot about doing resistance training and the importance of building muscle.

    3. SE

      Yeah. Mm-hmm.

    4. SB

      Um, what, where does cardiovascular exercises, running, sprinting, StairMaster, fit into all of this?

    5. SE

      It's life. It's everything. Cardio is, is fantastic as well. Um, I think that again, you know, when I think about my overwhelmed Ophelia, us- you know, 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 wanna 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.

  33. 57:26 – 59:01

    Are Cortisol Spikes Really A Problem?

    1. SB

      A lot of women have PCOS, including my partner.

    2. SE

      Yeah.

    3. SB

      Um, and I was looking at the, the comments on your, one of your interviews you did, and one of the top comments from a woman was, "For women with PCOS or insulin resistance-

    4. SE

      Yeah

    5. SB

      ... sprint training, HIIT, um, often backs- backfires because it spikes cortisol and insulin.

    6. SE

      Mm.

    7. SB

      Many of us do better with strength training plus Zone 2 until hormones stabilize.

    8. SE

      Mm-hmm.

    9. SB

      I would love to hear more tailored guidance for PCOS.

    10. SE

      Yeah. So the first thing I wanna 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 [laughs] you know? Like we need cortisol. There's something called the cortisol awakening response where it tends to peak, you know, somewhere, you know, right, right around the time that you wake up, and then it sort of looks like a ski slope, and it, you know, 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 tho- to, to be able to train with enough intensity and effort, you need to be, you need to get into something called sympathetic drive. You need to be in like stress physiology. So her cortisol is spiking when she's training as well. So I wanna really caution women away from being scared of normal and predicted, you know, um-

    11. SB

      Spikes

    12. SE

      ... spikes, right?

    13. SB

      Yeah.

    14. SE

      Like glucose spikes, cortisol spikes, so that, that's what I would say f- uh, just to start off that conversation.

  34. 59:01 – 1:00:40

    Is Cardio Helpful For Women With PCOS?

    1. SE

      Women with PMOS, 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 issues with glucose disposal. She has issues with insulin sensitivity. So specific recommendations for someone who has PCOS is absolutely she should be training 'cause every time she's contracting her muscles, she's actually helping whether insulin is present, 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 you're, you know, Type 2 diabetic, I think that Zone 2 cardio is fantastic, again, for endurance, but you can also benefit from the very high-intensity cardio that, you know, might be categorized as high-intensity interval training or HIIT 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, uh, and then you recover, and then you do that, you know, four, five, six times if you're feeling, you know, particularly [laughs] you know, energetic. Uh, and that can also, that stress, that cortisol spike and the, 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 PCOS, over the long term.

  35. 1:00:40 – 1:00:58

    Don't Stop Doing These Exercises As You Age

    1. SB

      Are there any particular exercises that women and people generally tend to stop doing as they age because it's kinda like it becomes harder as you age-

    2. SE

      Yeah

    3. SB

      ... but they should definitely n- not stop doing?

    4. SE

      Oh my gosh.

    5. SB

      Like what are the ones where we all kinda stop doing it, but it's, it leads to a downwards spiral?

    6. SE

      Sprinting 100%.

  36. 1:00:58 – 1:04:35

    Why Sprinting Is So Good For Women

    1. SE

      I think that everybody should be sprinting.

    2. SB

      Why?

    3. SE

      You are gonna be increasing something called your VO2 max, which is, uh, just again nerd speak 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.

    4. SB

      I'll, I'll put some graphs on the screen that show that decline over time.

    5. SE

      Yeah. Great. I c- I can think of family members, you know, 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? That they're, they've lost their breath from going up a flight or two of stairs.

    6. SB

      But they think, you know, they say that that's just getting older.

    7. SE

      Absolutely not. [laughs] It's absolutely not a function of aging. It's just a loss of capacity. There was, um-

    8. SB

      Can you sprint?

    9. SE

      I sprint all the time. Yeah. But there's d- so I wanted, what I wanted to say was there's a couple of different ways that we can sprint.

    10. SB

      Okay.

    11. SE

      So you can sprint in a, on a track. So I used to be a track sprinter, so that's like my love. Um, but you can also sprint on a cardio machine in, in the gym. So in the wintertime, so I live, uh, on the East Coast where I can't always sprint on the track, so I will take my sprinting indoors, um, and I will do something called the Norwegian 4x4 on a bike. Have you ever heard of a Norwegian 4x4?

    12. SB

      I have heard of it, but please do explain.

    13. SE

      Yeah. It's a special, uh, 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 gonna 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. You're s- you're... In my case, I do it on the bike, but it can be done on a treadmill or any cardio machine. 85 to 95% of your heart rate max. So you need to know what your maximum c- like the maximum heart rate that you have ever achieved, 85 to 95% of that for four minutes.

    14. SB

      Mm-hmm.

    15. SE

      It's a long four minutes.

    16. SB

      Mm-hmm.

    17. SE

      And then you take a, uh, you take a three-minute break, and then you do that again four times, hence the name four minutes, four times.

    18. SB

      Mm-hmm.

    19. SE

      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 n- in like post-menopausal, let's say, and they put them on a sprinting protocol. What they s- 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, which is phenomenal. And the other really cool thing about that study was they actually took that cohort. So that was the, um, we'll call them like the, 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 older cohort were s- they had mitochondrial efficiency improvements of 69%.

    20. SB

      Mm-hmm.

    21. SE

      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 pa- you're over the hill. It's past your prime. 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

  37. 1:04:35 – 1:05:26

    Is Running Bad For Your Knees?

    1. SE

      do it now.

    2. SB

      One of the top comments in your recent video as well was someone saying jumping or hopping is a good way to strengthen your bones and knees.

    3. SE

      Yeah.

    4. SB

      We should not stop doing that as we age.

    5. SE

      True.

    6. SB

      Is it? 'Cause a lot of people start thinking, "Oh, I sh- I can't run anymore because it's not good for my hips and my knees, and I've-"

    7. SE

      Mm.

    8. SB

      "... you know, I've had injuries and stuff like that." So running is one of those things that people stop doing 'cause they're scared of joint issues.

    9. SE

      Yeah. I think the old adage of use it or lose it is really, really key here.

    10. SB

      Mm.

    11. SE

      Like, if you stop doing it, you're gonna definitely stop your ability to, like, you're not gonna be able to do it, right?

    12. SB

      Mm-hmm.

    13. SE

      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, is absolutely inconsequential to that. So in that, in that particular comment, if somebody wanted to improve their bone density, yeah, for sure, you can strap on a weighted vest,

  38. 1:05:26 – 1:05:43

    Why Jump Training Matters

    1. SE

      do some plyometrics, add some weight to your jump. Like, that's gonna, you know, increase that strain magnitude and strain rate on the bone, which is gonna drive that positive bone reformation. That's awesome. But yeah, it's, if you don't jump, you're gonna lose your ability to jump.

    2. SB

      Do you jump?

    3. SE

      I do it all the time. Well, sprinting

  39. 1:05:43 – 1:06:59

    The Benefits Of Isometric Holds

    1. SE

      is jumping, right?

    2. SB

      Do you do like, is there such a thing as jump training though?

    3. SE

      Like plyos, plyometrics? Yes.

    4. SB

      Oh, is that what, okay.

    5. SE

      100%.

    6. SB

      And you do that?

    7. SE

      Yes. Even if it's just isometric holds, let's say.

    8. SB

      Mm-hmm.

    9. SE

      Like maybe somebody can't jump, but they can stand with their e- 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, 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, um, into the, uh, inferior part of the calcaneus, which is just, uh, your heel bone.

    10. SB

      Mm-hmm.

    11. SE

      So maybe you can't quite jump yet, but you can... Actually, this, um, 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 w- whether something's being contracted or where s- whe- whether something's stretching, and they will say, "Oh, we need to remodel in order to meet the demand of this, this activity." And then you can progress to doing little hops. You can progress to doing jumps, et cetera.

    12. SB

      Very easy to do. You don't need to, you don't need a gym or anything like that.

    13. SE

      Not at all.

  40. 1:06:59 – 1:07:57

    Why Deceleration Is Essential For Mobility

    1. SB

      I've heard you say that, um, deceleration is important-

    2. SE

      Mm.

    3. SB

      .. for mobility?

    4. SE

      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. Um, it's also really important for us as we age. You might trip on, you know, 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

  41. 1:07:57 – 1:12:55

    The Most Underrated No-Equipment Exercise

    1. SE

      you fall

    2. SB

      Are there any other exercises that are, like, really, really simple and underrated-

    3. SE

      Oh

    4. SB

      ... that one can do without equipment?

    5. SE

      I have so many to show you, yes

    6. SB

      Okay

    7. SE

      [laughs] So the one that I love, this is almost like a diagnosis, but then it, you know, the diagnosis almost becomes the plan, like, the, the care plan. Uh, something that, um, I just call the X plank. It's very difficult to do, but it is a test for stability and mobility of the hip. 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, uh, this is a great exercise. Yeah, I can show it to you. So this is, again, like I was saying, it's the prescri- it's the test, but then it also becomes the care plan. So, um, maybe what we'll do, so I'll show it to you, and then maybe we'll have you try it.

    8. SB

      Yeah, you show me.

    9. SE

      Yeah.

    10. SB

      I'll, I'm gonna be over here.

    11. SE

      Yeah. [laughs] Okay. So you're basically gonna come into a side plank, so where your wrist and your shoulders are all aligned.

    12. SB

      Mm-hmm

    13. SE

      Toes are facing forward, hand comes up, and then you're going to lift the arm up, and you're gonna 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 abducted, which is what my leg is doing right now. So if someone has a timer, hopefully I'm close to 30 seconds, but we'll call it maybe now. [laughs] Probably about 30 seconds there.

    14. SB

      Yep

    15. SE

      Uh, so that's a, 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.

    16. SB

      Okay. Yeah, my, my turn.

    17. SE

      Why don't you try?

    18. SB

      Okay.

    19. SE

      Yeah, same.

    20. SB

      Okay.

    21. SE

      So on your side, toes stacked on top of each other. Wrist is kinda tucked under the shoulder. Yeah, hand is waving hello, and now try to lift your top leg.

    22. SB

      Oh, gosh, okay.

    23. SE

      [laughs]

    24. SB

      Let me just call somebody. I'm just [laughs]

    25. SE

      Yeah [laughs] let me phone a friend.

    26. SB

      Okay, I'm gonna tuck my... It hu- my, my feet hurt

    27. SE

      So in this case, if you're not able to do it, this becomes the thing that you train, right?

    28. SB

      I mean, the, the pressure of putting my foot on my other foot and putting all the weight on this foot here.

    29. SE

      Okay

    30. SB

      Oh, maybe I'll put my foot on the mat. Foot.

  42. 1:12:55 – 1:13:23

    The Best Bodyweight Exercises To Add To Your Routine

    1. SB

      you. Any others that you love?

    2. SE

      Oh, goodness

    3. SB

      That you can do without equipment at home?

    4. SE

      Push-ups.

    5. SB

      Yeah

    6. SE

      Uh, body weight squats, which I think you should eventually progress to weights, but so many people have terrible technique, so you can actually have a fantastic workout with just your body weight. Um, glute bridges I think are fantastic. So many. You can pick up, like, a big, um, bag of cat food or dog food and, you know, do walking lunges down your, you know, wherever.

  43. 1:13:23 – 1:15:31

    Ads

    1. SB

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  44. 1:15:31 – 1:16:11

    The Biggest Fitness Challenges Mothers Face

    1. SB

      [paper rustles] One of the... I mean, I looked at lots of the comments, and a lot of them also talk about the specific issues mothers face after they have a child.

    2. SE

      Mm.

    3. SB

      Um, I saw comments about prolapse and pelvic floors, et cetera.

    4. SE

      Yeah.

    5. SB

      You've had two children.

    6. SE

      Mm-hmm.

    7. SB

      What are-- And you speak to many, many mothers.

    8. SE

      Yeah.

    9. SB

      Um, what are the specific issues that mothers face as it relates to fitness, their workout regimes, their goals-

    10. SE

      Mm-hmm

    11. SB

      ... um, resistance training, et cetera, that I wouldn't be aware of-

    12. SE

      Yeah

    13. SB

      ... as someone that's not given birth to a child?

    14. SE

      So, you know, we talked about how the, um, the hips are different for men and women. The pelvic floor is also very different for men and women as well. So just

  45. 1:16:11 – 1:19:30

    What Every Woman Should Know About The Pelvic Floor

    1. SE

      from a-

    2. SB

      What is the pelvic floor?

    3. SE

      The pelvic floor is like a hammock of muscles that goes from the pubic bone. So, um, if we were to think about, so here is the, uh, female pelvis. We have the pubic bone here.

    4. SB

      Mm-hmm.

    5. SE

      And then it's, 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 pubococcygeal, so pubic, coccyx, pubococcygeal 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 gonna 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 pu- for those muscles to be able to contract and support, right? Versus a male, uh, those PC muscles just have to deal with one.

    6. SB

      Mm-hmm.

    7. SE

      So it's mechanically much simple, sim-simpler for a man.

    8. SB

      Mm-hmm.

    9. SE

      And then you layer on hormonal fluctuations over the course of a, you know, woman as she's menstruating, if she becomes pregnant, under the influence of different hormones like relaxin, uh, the weight of the baby, you know, constantly pushing down, um, and then birth, as I've mentioned before. Uh, these can significantly alter the strength and the ability for the, for the PC muscles to, um, absorb load appropriately. So for women who've had babies, 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 wanna necessarily go back to extremely heavy loads with lots of intensity right away because you haven't nec- 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, um, with the pelvic floor? So the famous exercise that everybody's probably heard of is Kegels. You've probably heard of Kegels.

    10. SB

      Mm-hmm.

    11. SE

      So those are wonderful if you're someone who has a weak, uh, pelvic floor. Not so much if you-

    12. SB

      Where you just sit and contract in, in your seat.

    13. SE

      Yeah. It's, it's literally like you... Uh, for men, the way that I've often, um, sort of cued men is, like, imagine you're, like, 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, uh, neuromuscular connection to the pelvic floor sometimes is not really strong, but often just closing your eyes and just think, like, just coming up, holding, and then coming down, and you can do all-- You can do these all day long free, you know. No one's gonna know that you're doing it. Um, so that, that, 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.

  46. 1:19:30 – 1:21:42

    What Women Aren't Saying Out Loud About Sex

    1. SB

      Um, on your book, The Betty Body, the last word on the subtitle is the word sex.

    2. SE

      Mm.

    3. SB

      A Geeky Goddess' Guide to Intuitive Eating, Balanced Hormones, and Transformative Sex.

    4. SE

      Yeah.

    5. SB

      Why did you include transformative sex?

    6. SE

      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, uh, taboo for women is women who enjoy their sex life. And so I was hoping in that first book to give women permission to, to want to desire it, to figure out if there wasn't, 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, we can learn more about ourselves. I'm thinking of this one patient that I had, um, 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, n- the most typical, like, um, have, you know, mechanical low back pain, right? And so we were giving her, uh, adjustments. We were giving her strengthening exercises. We were doing the rehab, all the things. Nothing out of the ordinary. At her reevaluation appointment She said, "Um," like, "Dr. Steph, I wanna, I wanna talk to you privately." I was like, "Okay, fine. Let's go into this room, close the door," all the things. And she said, um, "Do you know the real reason why I came in to see you?" And I said, "Yes, it was mechanical low back pain." And she said, "No. Uh, 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, um, I wanna ride my husband and I can't. I couldn't before, and now I can." And so I think that there is a quiet, um, 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 hormonal input to that.

  47. 1:21:42 – 1:23:02

    GLP-1s And HRT: What Women Should Know

    1. SB

      Okay. Stephanie, what's the most, um, what's the most important thing we haven't talked about that we should've talked about?

    2. SE

      Oh my goodness.

    3. SB

      Well, we didn't talk about GLP-1s. That's all the bloody rage at the moment, isn't it? But-

    4. SE

      The G- yeah, GLP-1s are... Yeah, they're interesting for sure. I do think with all medications, and I am including hormone therapy in here as well, um, at the risk of getting shot down by some people, [laughs] 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 your, for sure, your sleep, your mood, uh, 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 gonna 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 a- or hormone replacement therapy, menopause hormone therapy, to blend that with lifestyle medicine. You can't... It's not, there's no easy button here. You know? You have to also put in the work.

    5. SB

      And lifestyle medicine meaning?

    6. SE

      Training, gr- managing your stress, recovering, doing the cardio that we've been talking about.

  48. 1:23:02 – 1:24:24

    The Recovery Habits Women Should Prioritise

    1. SB

      On that recovery point you just said-

    2. SE

      Hmm

    3. SB

      ... what are the re- recovery protocols that you think all women should be doing?

    4. SE

      The best one that I can tell you is sleep. [laughs]

    5. SB

      Yeah.

    6. SE

      Which can be a challenge in perimenopause, I understand, but that is where you have things like, uh, growth hormone and IGF-1 tend to surge, muscles grow when you're sleeping, brain cleans itself out. Sleep is, 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. Um, under that, I would say if you have access to something like a sauna, that might be something that you can think of for recovery, whether that's an infrared sauna or it's a traditional Finnish sauna. I often call it lazy cardio-

    7. SB

      Mm

    8. SE

      ... 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, really, like, there's a lot of really cool, uh, studies that have come out of Finland, which by the way, sauna is the only word in English that we've borrowed from Fin- from Finnish.

    9. SB

      Hmm.

    10. SE

      Just a little, little fun-

    11. SB

      Interesting

    12. SE

      ... little tidbit there. But, um, electrolytes we've talked about. I think that if you are really pushing, uh, yourself and you're sweating a lot, helping to recover and replenish those. As we lose estrogen in, in midlife, our ability to regulate salt also starts to decline as well.

  49. 1:24:24 – 1:25:52

    The Missing Piece Of Fitness Most Women Overlook

    1. SE

      So-

    2. SB

      So what if, um, what should we have talked about that we didn't talk about as it relates to the most pressing questions you get asked by the people that consume the content you make?

    3. SE

      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.

    4. SB

      Mm-hmm.

    5. SE

      We've talked a lot about muscle. I love muscle. I train muscle. Um, muscle's like the popular girl at the party. She gets a lot of attention. You know, if you think about a, a superstar like, I don't know, like Beyoncé or something, right? She's beautiful to look at, the pump is great, all of that, but if you put Beyoncé on a rotting stage or you put her on a stage that can't handle her, she's just gonna 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, you can't squat if you don't have good knees.

    6. SB

      How do I get great ligaments and tendons?

    7. SE

      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, um, 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. Eccentric is stretch.

    8. SB

      Mm-hmm.

    9. SE

      When you start stretching the tendon, the tendon's like, "I'm being stretched. Okay, we have to now create more tensile strength to be able to meet that demand."

    10. SB

      Okay, so stretching.

    11. SE

      So stretching under load.

    12. SB

      Okay.

  50. 1:25:52 – 1:27:29

    Is Pilates Alone Enough?

    1. SE

      Not just stretching.

    2. SB

      Pilates.

    3. SE

      Not Pilates, no. So Pilates, again, love Pilates, do it twice a week.

    4. SB

      You've really got a bee in your bonnet about Pilates.

    5. SE

      [laughs]

    6. SB

      You really don't like Pilates people.

    7. SE

      Do you know what, do you know what it is? No, no, no, it's not that. It's people confuse muscle endurance. So in Pilates you often have, like, very high reps, the muscle burns. Um, it's fantastic for the pelvic floor that we were talking about before. Phenomenal for women's health, for pelvic floor health, that posture.

    8. SB

      But you're saying it, Pilates isn't enough to build sufficient muscle mass.

    9. SE

      That's the main point.

    10. SB

      Okay.

    11. SE

      And that's where I think that people are 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, you know, sometimes two, but mostly one time a week. I'm, I'm doing tennis. Like, I'm doing all of these other things, and Pilates brings me a lot of joy, right? B- I feel s- I always say I feel so happy after Pilates. I don't know why. It makes me really happy.

    12. SB

      But some people are doing just Pilates. Is the-

    13. SE

      But, but 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, 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 gonna end up with bone disease or a loss of loath, uh, load capacity when you're older.

    14. SB

      What's the most popular question that women message you with on Instagram?

    15. SE

      Usually it's, "Tell me about your skincare." [laughs]

    16. SB

      Okay.

    17. SE

      "Tell me, tell me about what you do with your hair," um, or you know, "What your workout outfit is." All those little questions, but it's, "How do I gain muscle and lose fat?"

  51. 1:27:29 – 1:28:02

    Stephanie's Skincare Routine

    1. SE

      That's the big one.

    2. SB

      So tell me about your skincare routine then.

    3. SE

      Yeah. [laughs] Uh, it's pretty basic. Uh, I learned this from my dermatology friends, so some vitamin C, uh, in the morning, some, uh, SPF, um, and in the evening, uh, there's some kind of vitamin A. Uh, I actually really like NAD. I use a, another company I ha- has something called Urolithin A in it, which is supposed to help get rid of senescent cells in the body.

    4. SB

      Which are like dead cells, right?

    5. SE

      Which are, yeah, they're like the zombie cells that, um, uh, that sort of hang around and just create inflammation

  52. 1:28:02 – 1:29:12

    Nearly 50 And Feeling Better Than Ever

    1. SE

      everywhere.

    2. SB

      You're almost 50?

    3. SE

      I'm almost 50, yeah.

    4. SB

      Feeling good?

    5. SE

      I feel great. I feel like I, 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. The things I would say to myself and call myself, um, when I was 20, 30, um, I would never say that out loud to anybody else. And so now I, I feel really proud of myself. You know, I got into weight training just like a lot of women who are watching, they wanna look better, build muscle, lose fat. That's why I got into it as well, but I stayed with it because of, um, you know, it, it provided me a way back home. Like, it provided me a, like, it taught me how to love myself, it taught me how to be patient with myself, right? It taught me how to, um, forgive myself when I felt like I had failed, right? Like, it reimagines, uh, your relationship with failure, which I think is, like, a really big F-word for women.

    6. SB

      Dr. Stephanie, we have a closing tradition on this podcast where the last guest leaves a question for the next, not knowing who they're leaving it for, and the question left for you is...

    7. SE

      What's your skincare routine? No, I'm kidding. [laughs]

    8. SB

      [laughs] I should've known that was a coming.

  53. 1:29:12 – 1:29:45

    Do You Believe In God?

    1. SB

      Do you believe in God, and why or why not?

    2. SE

      Oh. Hmm. I do believe in God. I believe that there is a force greater than us, greater than we will, uh, ever be able to explain, um, 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 wi- you know, until we are willing to surrender to, um, to learning the lesson.

  54. 1:29:45 – 1:30:57

    What Does A Successful Life Look Like?

    1. SB

      When you're on your, um, when you're on your last day and you look back at your life and you go, "Do you know I did it?"

    2. SE

      Mm.

    3. SB

      What would warrant you being able to say that?

    4. SE

      That my family is around. I see my, I've met my grandchildren, maybe even my great-grandchildren, that they're all around my bed telling me... Oh, you're gonna make me cry, Steven. That, that they're telling me, um, all the ways, all the things that they have learned from me and that they're gonna take onto future generations on my, in my lineage.

    5. SB

      Why is that so important for you?

    6. SE

      I think all, all the reasons why I do what I do, um, is it's, 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 wanna deny them of their own learning opportunity, but I wanna be able to pass on what I feel is important values that I think make the world a better place. Like, I just wanna leave the world better than how I found it, and the way that I wanna do that is through my family and the work that I do here.

  55. 1:30:57 – 1:35:06

    Where To Find Stephanie

    1. SB

      Thank you. Thank you for doing all that you do. Um, I think it's incredibly important for so many reasons. I mean, there's been, I think through, I mean, it kind of says on the back of your book here, The Betty Body. Through time, people have thought that women were little men.

    2. SE

      Mm.

    3. SB

      Um, and that's what you wrote on the back of your book. It says, "Women are not little men, but that's how we treat our bodies."

    4. SE

      Yeah.

    5. SB

      And it's great to have voices like you that are so backed by science, so eloquent, that are out there demystifying what is a incredibly, um-

    6. SE

      Yeah

    7. SB

      ... complicated world of, uh, health information and conflicting information and, you know, I know it better than anybody because my audience will often say to me that, that I, I relate to all of the personas that you highlighted there, where you've got, uh, what was it? Was it Anxious Stephanie? Which was the one with the persona? This one.

    8. SE

      Exorcist Emily. [laughs]

    9. SB

      No, it's this, uh-

    10. SE

      Skinny Fat Sophia

    11. SB

      ... I get a lot of this one.

    12. SE

      Overwhelmed Ophelia.

    13. SB

      Overwhelmed Ophelia.

    14. SE

      Where do I start?

    15. SB

      Yeah.

    16. SE

      Yeah.

    17. SB

      Where-

    18. SE

      Where do I start, 'cause I don't wanna fail again.

    19. SB

      Yes.

    20. SE

      Yeah.

    21. SB

      So many Overwhelmed Olivias, in part because one of the upsides of there being so much information out there now is that people are getting, you know, they're not having to go to some expensive doctor and they can go on an AI, they can go on a podcast, whatever.

    22. SE

      Right. Right.

    23. SB

      But with science evolving over time and with lots of different voices, people are feeling often f- I think feeling more overwhelmed than ever with what they consider to be conflicting information, and I think you do a wonderful job of demystifying that.

    24. SE

      Thank you so much.

    25. SB

      Um, because it's nuanced, it's very human, it comes from lived experience, and it comes from, as you said, you've, you've, you've sat with tens of thousands of patients through the care- your career-

    26. SE

      Yeah

    27. SB

      ... in practice.

    28. SE

      Mm.

    29. SB

      And things aren't always so simple. They're not always as simple as they are easiest to sell, and I think things that sell are often simple and reductive.

    30. SE

      Yeah.

Episode duration: 1:35:07

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