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 Independent Fact Check: https://stevenbartlett.com/wp-content/uploads/2026/06/DOAC-Dr.-Stephanie-Estima-Independent-Research-Further-Reading-2.pdf 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