In this episode you will discover the keys to maintaining women's health and wellness throughout various life stages. Unveil the significance of balancing hormones during menstruation and perimenopause. Learn about the advantages and proper dosages of creatine supplementation. Explore the reasons to approach pharmaceuticals marketed for quick weight loss cautiously. Understand why implementing pre-workout mobility routines is vital for everyone.Links for this episode:A Masterclass on PerimenopauseWhy Fasting for Women is Different with Dr. Stephanie EstimaEpisode Overview:00:01:26 - Diet and Training for Wedding,Dr. Stephanie's diet leading up to her wedding was not much different from her usual routine. She eats protein and carbs before and after workouts and relied on supplements to get her veggies. Training stayed consistent with five days of weights and two days of cardio per week.00:09:02 - Having Fun while Being Disciplined,Dr. Stephanie shares a story about how she hired a coach to help her get in touch with her feminine side. She was given an exercise to slow down and savor a piece of chocolate, which taught her the importance of being present and attuned to her senses.00:10:27 - Boudoir Shoot and Food,Dr. Stephanie is preparing for a boudoir shoot and is trying to be mindful of her diet. She didn't have any shapewear at her wedding, but did try to drink a gallon of water each day leading up to it. She also ate wedding cake for three days after the ceremony.00:13:15 - Savoring Bliss,Dr. Stephanie shares how savoring the bliss is a learned skill for someone like her who is very driven and always striving for success. Slowing down and being present can help people attune to their senses00:14:56 - Deepening Love After MarriageDr. Stephanie shares her experience of feeling a deeper sense of commitment and love towards her husband after getting officially married.00:17:10 - Hormone Replacement Therapy (HRT)Dr. Stephanie discusses her views on HRT and mentions that she is not currently on it but is not against it. She emphasizes the importance of understanding lab results before deciding to take HRT.00:21:51 - Creatine SupplementationDr. Stephanie explains what creatine is and how it is used to regenerate ATP within the cell. She recommends taking 3-5 grams of creatine daily to maintain average creatine storage and suggests loading the cell by taking 20 grams per day for 6-7 days or 5 grams daily for a month to saturate muscle.00:25:48 - What is Creatine?Dr. Stephanie explains that creatine is the primary constituent of phosphocreatine, which is found in skeletal muscle.00:29:57 - Understanding Ozempic,Dr. Stephanie Estima discusses Ozempic, a medication that mimics the action of GLP one and helps to increase insulin secretion. It can improve glycemic control, reduce appetite, and make you feel fuller.00:35:40 - Estrogen Dominance and Reduced Blood Flow,Dr. Estima explains that age, lack of ovulation, body weight changes, too much exercise, pregnancy, and stress can cause a woman's period to become lighter.00:44:24 - Understanding Perimenopause,Dr. Estima shares the classic definition of perimenopause, which is the time leading up to menopause when a woman's estrogen and progesterone levels begin to fluctuate.00:50:11 - Importance of Self-Advocacy,Dr. Estima emphasizes the importance of thinking critically and advocating for oneself when it comes to healthcare decisions.00:45:48 - Menstrual Migraines and Perimenopause Symptoms,Dr. Estima discusses menstrual migraines caused by unchecked estrogen in the luteal phase, swollen and painful breasts due to low progesterone, and subtle yet significant signs of perimenopause like back pain, joint stiffness, and reduced libido.00:48:15 - Intermittent Fasting,Dr. Estima still practices intermittent fasting (IF) as a way to control calories, improve autophagy, and promote hormonal balance. However, her fasting window is gentle and lasts for 12-14 hours at most, with most fasting happen