As we wind down 2025 in this second of three solo episodes, Dr. Stephanie takes a pause to express her deep gratitude for the Better community and guide you through a meaningful year-end reflection. This isn't about toxic positivity or pretending everything was fine—it's about acknowledging the highs and lows, the lessons learned, and the strength you discovered (even when you didn't know you had it).

In this intimate solo episode, Dr. Stephanie shares reflective questions and gratitude practices to help you take stock of 2025 and set intentional (not pressured) direction for 2026. Whether you're in your pyjamas in that post-Christmas vortex or out for a walk, this episode offers a gentle hand and a tender heart as you close out the year.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(2:00) What Gratitude Really Is (& What It’s Not)
(4:00) 2025 Gratitude Inventory
(14:00) The Gratitude Note Exercise
(15:00) What Did I Survive & Learn?
(18:00) What Am I Ready to Forgive Myself For?
(21:00) How Do I Want to Feel in 2026?
(24:00) What Will I Prioritize Even If No One Claps?

Resources mentioned in the episode can be found at https://drstephanieestima.com/podcasts/ep449

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In this solo episode, Dr. Stephanie shares her updated thinking on fitness training for women who menstruate, including perimenopausal women with irregular cycles. Drawing from principles in the Betty Body Book and her presentation at the Health Optimization Summit in Europe, she breaks down how to strategically modify your training across the four weeks of your cycle—while emphasizing the crucial principle of autoregulation.

Episode Overview (timestamps may vary):
0:00 Intro/Teaser
3:13 Why We've Been Training Like Men
8:28 The Three M's of Muscle (Mobility, Metabolic, Menstrual)
21:00 Waist-to-Hip Ratio Longevity Test
24:29 AUTOREGULATION: The Most Important Principle
32:01 Week 1 Training Protocol: 8-12 Reps
34:16 Week 2: 5-7 Reps (POWER Week!)
40:24 Week 3: 8-12 Reps
42:47 Week 4: 15-20 Reps (Myokines!)
45:46 Training Considerations for Perimenopausal Women

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep448

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Dr. Rena Malik, board-certified urologist and sexual medicine expert, has the most frank conversation about female sexual health you'll hear anywhere. She covers pelvic floor dysfunction (incontinence affects 1 in 3 women), the genital urinary syndrome of menopause (80% of women will experience changes), and the orgasm gap—plus why same-sex couples don't have this problem. Dr. Malik breaks down low desire in midlife with actual treatment options, explains responsive vs. spontaneous desire, and tackles the hard conversations about pornography's impact on our kids. Whether you're dealing with changes yourself or supporting someone who is, this episode removes the shame and gives you actionable solutions for better sexual and pelvic health.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(4:00) Pelvic Floor 101: Anatomy and Function
(8:00) Urinary Incontinence
(14:00) Tight Pelvic Floor & Pelvic Floor Dysfunction
(18:00) Strengthening Weak Pelvic Floor
(21:00) Pelvic Organ Prolapse (POP)
(29:00) Menopause & Genito-Urinary Changes
(33:00) Female Arousal & Clitoral Anatomy
(37:00) Responsive Desire & Maintaining Sexual Connection
(44:00) The Orgasm Gap
(49:00) Pornography & Realistic Expectations
(55:00) Pornography Use & Sexual Function
(1:00:00) Types of Orgasms
(1:03:00) Semen Retention & Orgasm Frequency
(1:08:00) Low Desire in Women
(1:16:00) Arousal vs. Desire
(1:19:00) UTIs & Bladder Health
(1:23:00) BONUS: After-Party with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep447

We couldn’t do it without our sponsors:

BIOPTIMIZERS - Magnesium Breakthrough contains multiple types of magnesium plus cofactors like B6 to enhance absorption. Visit https://bioptimizers.com/better and use code BETTER to save 15%.

ONESKIN - Harness the power of peptides for fuller hair and glowing skin. Save 15% at https://oneskin.co/better with code BETTER.

BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at https://boncharge.com/better with code BETTER.

AG1 - I take my AG1 Omega 3s first thing in the morning once I'm home from the gym. Subscribe today to get a 1-month supply of AG Omega-3 with your first AG1 order! You’ll also get their Welcome Kit with everything you need to get you started. Get it now at https://drinkag1.com/stephanie.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.