Sal Di Stefano guides middle-aged women, particularly those transitioning from a focus on cardio, through the principles and practices of muscle growth and strength training. Sal dispels common myths about women 'bulking up' from strength training, highlighting benefits such as improved longevity, hormone balance, and metabolism boosts.

Key topics include the importance of sufficient rest, effective and safe lifting techniques, and advanced training methods like the rest-pause technique. Sal and Dr. Stephanie emphasize mastering proper exercise techniques, warming up correctly through 'priming,' and addressing specific needs for mothers to recondition abdominal and pelvic floor muscles. Sal encourages women to take pride in their age, enjoy well-structured workout plans, and to not be afraid to seek guidance from personal trainers if needed.

Episode Overview:
0:00 Intro/Teaser
5:06 Optimizing Strength Training Frequency and Volume
13:11 Optimizing Rest Periods for Strength
25:42 Mastering Strength Training Skills for Success
33:41 Maximizing Muscle Activation Through Proper Form
46:01 Exercise and Recovery for Optimal Health
55:56 Fundamentals of Fitness Optimization
1:07:06 Optimizing Strength Training Intensity and Form
1:11:10 Advanced Strength Training Techniques and Programs
1:15:33 Strength Training Success and Mindset

Find all the reosources for this episode at https://drstephanieestima.com/podcasts/cardio-bunny-to-muscle-mommy-strength-training-for-women/

Bio:
Sal Di Stefano is a personal trainer and co-founder of Mind Pump Media and co-host of Mind Pump, an online radio show/podcast that is dedicated to providing truthful fitness and health information. He is also the designer of the Muscular Adaptation Programming System (MAPS Fitness Products). Sal is dedicated to prioritizing health over appearance, and he aims to shift the direction of the fitness industry from aesthetic and insecurity-based to one based on self-love and self-care.

We are grateful to our sponsors:

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ONESKIN
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Dr. Rocio Salas-Whalen joins Dr. Stephanie to discuss a range of topics related to obesity, the obesity epidemic, and pharmacological treatments like GLP-1 agonists (e.g., Ozempic). They delve into how these drugs work, their effects on the body, and hormonal influences, particularly in women undergoing perimenopause and menopause.

Episode Overview:
0:00 Intro/Teaser
1:28 Ozempic and Hormone Therapy for Women
9:38 Exploring Peptide Effects on Behaviors
17:31 Weight Loss Challenges and Factors
19:32 Weight Loss Strategies and Muscle Maintenance
24:08 Misconceptions About BMI and Health
29:00 Weight Loss and Hormone Research
35:27 Benefits and Risks of Medication
43:58 Debunking the Myth of Microdosing
48:06 Off-Label Benefits of Testosterone Therapy
53:47 Embracing Menopause for Optimal Living

For resources mentioned in this episode go to https://drstephanieestima.com/podcasts/ozempic-glp-1s-testosterone-for-women-explained/

Bio:
Dr. Rocio Salas-Whalen is a triple board certified physician with broad experience across all facets of endocrinology, with a particular emphasis on obesity, diabetes and thyroid disorders. She believes that every patient is different and that effective care must be customized according to individual needs. She is a strong advocate for prevention rather than treatment – especially in regard to obesity and diabetes. She performs in-office thyroid ultrasonography and fine needle aspiration biopsy of thyroid nodules.

We are grateful to our sponsors:

BEAM MINERALS
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EQUIP
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JJ Virgin is here to uncover the secrets to aging powerfully. In this episode, you will discover why building muscle, proper nutrition, and a positive mindset are crucial for maintaining your health and fitness at any age. Whether you're a fitness newbie or a seasoned pro, you'll find invaluable insights to inspire and empower your journey toward optimal health and powerful aging

Episode Overview:
0:00 Intro/Teaser
11:26 Optimizing Aging Through Strength and Power
17:32 Exercise for Healthy Aging
29:16 Effective Exercise Prescription for Women
42:06 Enhancing Workouts With Partial Reps
49:23 Protein and Nutrition for Healthy Aging
58:25 The Role of Protein in Health
1:07:04 Carbohydrates and Fasted Workouts
1:16:23 Optimizing Exercise for Post-Menopausal Women
1:26:35 Improving Metabolic Health Responsibly
1:36:46 Inspiration and Mentorship in Aging

Resources mentioned in this episode: https://drstephanieestima.com/podcasts/how-to-age-powerfully-transform-your-health/

Bio:
As a triple-board certified nutrition expert and Fitness Hall of Famer, JJ is the author of four NY Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, JJ Virgin’s Sugar Impact Diet, and JJ Virgin’s Sugar Impact Diet Cookbook. Her book, Warrior Mom: 7 Secrets to Bold, Brave Resilience, shares the inspirational lessons JJ learned as she fought for her son’s life.

We are grateful to our sponsors:

NEUROHACKER

High NAD levels help our bodies by creating energy, maintaining healthy DNA, and protecting our cellular health. You can try Qualia NAD risk-free for 100 days by going to https://neurohacker.com/better and use the code BETTER at checkout to get 15% off of your order.

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COLDTURE

Embrace the cold with Coldture, the simplest and most fun way to feel the benefit of cold water immersion from the comfort of your home without having to load up ice in the bathtub. Head on over to https://coldture.com/drstephanie. And you are going to get $600 off plus 0% financing for 12 months on your Coldture cold plunge tub.