Are hormonal changes during menopause throwing a wrench in your fitness journey? Sick of the endless back-and-forth on hormone replacement therapy, insulin resistance, and fat loss? Same. That’s why in part two of my conversation with the incredible Dr. Stephanie Estima, we’re cutting through the noise and getting to the good stuff. This episode is all about taking actionable steps to manage those hormonal shifts and building fitness practices that actually work—for you.
We’re breaking down the complexities of menopause, hormone replacement therapy, and sustainable fitness routines. Dr. Estima brings her signature no-nonsense, science-backed advice to help you navigate the chaos of hormonal changes while staying strong, healthy, and in control. This isn’t just about understanding what’s happening—it’s about taking charge and making it work for your life.
Here’s what we covered:
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The real benefits (and limitations) of hormone replacement therapy—no fluff, just facts.
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Why you don’t have to just “accept” hormonal changes as your new normal.
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How showing up consistently in the gym can reshape your mindset around failure and build resilience.
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The science behind insulin resistance, how it affects fat loss, and what you can actually do about it.
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Practical, no-BS advice on managing your diet, fine-tuning your carb intake, and embracing muscle-building exercises.
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The ripple effects of GLP-1 receptor agonists like Ozempic on weight loss and overall health—what you really need to know.
Here’s the thing: your body wants to be healthy. If you’re feeling out of sync, it’s time to tweak the tools and strategies you’re using. Every cell in your body is working overtime to keep you thriving—it’s just about giving it what it needs and showing yourself a little grace in the process.
You can't medicate your way out of a problem that you behaved your way into. - Dr. Stephanie Estima
So, how are you managing your hormones and fitness? I want to hear your strategies—share them with me on Instagram! And don’t forget to hit subscribe or visit my website for more empowering episodes like this one. Let’s tackle this together!
Meet Dr. Stephanie Estima
Stephanie Estima, DC, is an expert on female-centric health span, lifespan, and performance and the creator of the Estima Diet. Through a deep understanding of neuroscience, metabolism, nutrition, and exercise physiology, she helps women make informed choices about evidence-based health strategies and tools that improve their quality of life and live more confidently and joyfully.
Dr. Estima has shared her expertise on TV interviews, podcasts, health & wellness summits, conferences, and webinars worldwide. She hosts BETTER! with Dr. Stephanie, a top-rated podcast with more than 6 million downloads across nearly 400 episodes.
Related Episodes
Female-Centric Health: Dr. Stephanie Estima on Nutrition, Exercise, and Menopause, Part 1
Mentioned Links & Resources
Midlife Body Positivity & Realistic Fitness Goals
Connect with Dr. Stephanie Estima
Better! with Dr. Stephanie Estima Podcast
Kickstart your fat loss journey with my FREE 21-day Jumpstart Playbook. Download your playbook HERE.
Connect with Nathalia
Get my favorite pre-workout HERE
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More about the Unfiltered Fit Life podcast
Ever wish you had a fit and straightforward BFF with over 15 years of experience to help you filter through all the information regarding fitness, nutrition, and life?
That’s exactly what you’ll get when you listen to the Unfiltered Fit Life Podcast.
Join Former Bikini Olympia Champion, mom of 2, and fitness coach Nathalia Melo each week as she shares fitness, nutrition, and life tips to help busy working moms simplify their fitness journey so they can learn easy and simple strategies on how to lose weight and feel sexy AF.
After helping over 5000 busy working moms, Nathalia has found the blueprint to fitness, nutrition, and life success, which she will be sharing in this podcast: actionable tips that will help busy working moms be more present at work and at home.
This show is for you if you realize that nothing good comes from your comfort zone and are ready to challenge yourself to achieve great things. Follow Unfiltered Fit Life wherever you are listening to join us each week for a splash of sass, humor, and a whole lotta truth.
This episode is brought to you in partnership with Leah Bryant Co.
The podcast transcript for this episode of the Unfiltered Fit Life podcast follows
[Nathalia Melo]
Hello, hello, my amazing listeners! Welcome back to The Unfiltered Fit Life Podcast. This week, we’re diving into Part 2 of my incredible conversation with Dr. Stephanie Estima.
If you missed Part 1, stop right now, go back, and listen because this discussion is too good to miss any of it. In this episode, we’re continuing our deep dive into women’s health, the myths around fitness and hormones, and how to truly take charge of your body through every season of life.
Let’s jump right back in where we left off.
The Reality of Hormonal Changes and How to Be Proactive
[Nathalia Melo]
Stephanie, one thing I hear from women a lot is this mentality of just “accepting” the changes in their body as they age. They’ll say things like, “Oh, it’s my hormones,” and that’s it—they throw their hands in the air.
So my question is: Are there ways to proactively mitigate these changes? How can women take control of this transition instead of feeling defeated?
[Dr. Stephanie Estima]
Oh, you won’t find me giving in to the “throw your hands in the air” mindset! I’ll say this: hormonal changes are real, but they don’t have to be a death sentence for your body composition or health.
What I believe in—and I’ll state my bias—is a marriage between lifestyle interventions and pharmacology. I’m a fan of menopausal hormone therapy (MHT) or hormone replacement therapy (HRT), but here’s the truth: even if you start taking estrogen or estrogen with progesterone, it’s not going to magically fix everything.
HRT can slow down future fat accumulation, but it won’t reverse body composition changes you’ve already experienced. That’s where the lifestyle piece comes in—you have to put in the work.
You can’t medicate your way out of a problem you behaved your way into.
[Nathalia Melo]
Oh my goodness. That’s a quote right there—put it on a T-shirt!
[Dr. Stephanie Estima]
Right? But it’s true. You have to pair any medical intervention with things like resistance training and proper nutrition.
And, honestly, the gym is more than just physical work—it’s mental and emotional training. It teaches you how to fail, how to get back up, and how to keep moving forward. That’s a life lesson in itself.
Reframing Failure as Growth
[Nathalia Melo]
I love that you said that. I always tell people, “The gym is a trial for life.” It teaches resilience, showing up even when you don’t feel like it, and getting comfortable with failure.
[Dr. Stephanie Estima]
Exactly. But society has taught us that failure is the worst thing ever. We forget that failure is necessary for growth.
Think about how we treat babies. When a baby tries to walk and falls down, we don’t call them stupid or lazy. We cheer them on!
We need to offer ourselves that same grace. Be kind to yourself when you’re learning something new—whether it’s lifting weights or managing hormonal changes.
Helping Women Understand the Long-Term Benefits of Fitness
[Nathalia Melo]
Here’s another challenge I see: helping people understand that fitness isn’t just about today. It’s about the future. How do we get people to grasp that the work they do now will pay dividends for decades?
[Dr. Stephanie Estima]
This is such a great question. I often compare fitness to financial investing.
If you start investing at 20, the compounding effect by the time you’re 60 is extraordinary. But if you wait until you’re 50 to start, it’s much harder to catch up. The same goes for fitness.
Every workout, every healthy meal, every good night’s sleep—it all compounds over time. And that’s what sets you up for a strong, healthy future.
I always tell women: Think about your grandma body. What do you want your body to look like at 70 or 80? Do you want to be mobile, active, and independent? Because the decisions you make today will determine that future.
Understanding Insulin Resistance and Its Impact on Fat Loss
[Nathalia Melo]
Let’s shift gears into something a bit more technical—insulin resistance. It’s a hot topic on social media, but I think there’s a lot of misinformation out there.
Can you explain:
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What is insulin resistance?
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How does it affect fat loss?
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How can we mitigate it as we age?
[Dr. Stephanie Estima]
Great question! Insulin resistance is essentially when your cells stop responding to insulin efficiently.
Normally, insulin acts as a “key,” unlocking your cells to allow glucose (sugar) in for energy. But with insulin resistance, your cells stop responding, so your pancreas has to produce more insulin to get the same job done.
This has a cascading effect:
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Blood sugar stays high, leading to inflammation and fat storage.
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Energy levels drop because your cells aren’t getting the glucose they need.
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Over time, it can lead to conditions like type 2 diabetes, heart disease, and more.
To mitigate it:
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Resistance Training – Contracting your muscles helps clear excess glucose from your bloodstream.
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Temporary Carb Restriction – A short-term, gentle low-carb diet can improve insulin sensitivity.
But, and this is critical, low-carb diets are not a forever solution. The goal is to improve your metabolic health so you can reintroduce a balanced diet.
GLP-1 Medications: A Double-Edged Sword
[Nathalia Melo]
Let’s talk about GLP-1 medications like Ozempic and Wegovy. They’re all over the place, but I feel like there’s a lot of misuse.
What’s your take on these medications, especially for perimenopausal and menopausal women?
[Dr. Stephanie Estima]
GLP-1 medications can be incredibly useful, especially for people who are obese or struggling with severe metabolic issues. They work by regulating appetite and blood sugar, which can help people take control of their weight.
But here’s where the misuse comes in:
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They’re often prescribed without proper education on nutrition and exercise.
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Many people don’t realize these drugs can lead to muscle loss if you’re not eating enough protein or resistance training.
For women in perimenopause or menopause, who are already at risk for muscle loss, this can be disastrous if not managed properly.
That said, when used responsibly—with proper dosing, nutrition guidance, and strength training—they can be a great tool.
Your Body Wants to Be Healthy
[Nathalia Melo]
You’ve shared so much incredible wisdom today. If there’s one message you’d like listeners to walk away with, what would it be?
[Dr. Stephanie Estima]
I want women to know that your body wants to be healthy.
If you’re not where you want to be—whether it’s your weight, your energy levels, or your strength—it’s not because your body is broken. It’s because it needs different tools.
Treat your body with love and respect. Speak kindly to yourself. And remember that even small changes can lead to big transformations over time.
[Nathalia Melo]
Stephanie, this has been one of the most enlightening conversations we’ve had on this podcast. Thank you for sharing your expertise, your passion, and your energy.
Where can listeners find you and learn more about your work?
[Dr. Stephanie Estima]
Thank you so much, Nathalia. You can find me on Instagram at @drstephaniestima or visit my website, drstephaniestima.com.
I also host The Better Podcast with Stephanie, and we’ve got some exciting new projects coming up, including a study on perimenopausal women and fitness. Stay tuned for details on that!
[Nathalia Melo]
Amazing! We’ll include all the links in the show notes. Thank you again, Stephanie, for being here.
And to our listeners: If you loved this episode, please share it, leave a review, and let us know what resonated with you. Until next time, stay strong, stay healthy, and keep showing up for yourself.
Bye for now!
