Podcast Summary

Podcast: BETTER! Muscle, Mobility, Metabolism & (Peri) Menopause with Dr. Stephanie
Episode: Should Women Train Differently? The Complete Guide to Cycle-Syncing Your Workouts
Host: Dr. Stephanie Estima
Date: December 22, 2025

Main Theme / Purpose

This solo episode is dedicated to understanding why and how women should tailor their fitness routines according to their menstrual cycles—a practice commonly known as "cycle-syncing". Dr. Stephanie Estima outlines the unique physiology of women, the impact of the infradian rhythm (the menstrual cycle) on performance and health, and gives a comprehensive, actionable guide for programming workouts through each week of the women's menstrual cycle, including special considerations for perimenopausal women. The episode aims to empower women to train in ways that honor their biology, improve body composition, support hormonal health, and foster long-term well-being.

Key Discussion Points & Insights

1. Rethinking Menstrual Cycles and Fitness (00:00–08:30)

• Women are often taught to ignore the impact of their cycles and to adhere to training programs designed for men, leading to frustration and suboptimal outcomes.
• “We are acting like we are little men with pesky hormones, right? For too long, women have been following fitness programs designed for male physiology and then blaming ourselves when they don’t work.” — Dr. Stephanie (00:33)
• The 28-day infradian rhythm is unique to women; training with respect to this rhythm is key.

2. Learning from Personal Experience (08:35–17:20)

• Dr. Stephanie shares struggling for years with her period, only finding relief and understanding after making lifestyle changes inspired by a trip to Italy.
• “In Italy, I felt like a goddess menstrual. I was like, gosh, this feels like a cleansing. I feel so good.” — Dr. Stephanie (15:35)
• Experiences of hardship led to transformation and eventually the principles found in her book, The Betty Body.

3. The Indispensable Role of Muscle for Women (17:21–33:10)

• Muscle has three “M” functions for women:
  • Mobility: Prevents falls, preserves independence, improves proprioception
  • Metabolic: Main site for insulin activity, glucose & fat metabolism. Loss of muscle worsens insulin resistance, especially in perimenopause.
  • Menstrual: Lifting weights temporarily boosts testosterone, supports better progesterone-estrogen balance, and mitigates PMS and perimenopausal symptoms.
• “Your body is not stupid. And your body will hold onto fat like it is an insurance policy… your body will sacrifice your skeletal tissue.” — Dr. Stephanie (09:40)
• A strong call-out against chronic calorie restriction for women.

4. Body Composition: Why Hourglass May Matter (33:11–38:35)

• The waist-to-hip ratio is highlighted as a more meaningful health marker than body weight or thinness.
• “The hourglass figure… confers a longevity benefit. When your waist is smaller than your hips, that is going to be associated with fewer risks, like cardiovascular disease.” — Dr. Stephanie (34:45)
• Social and psychological insights: men and women rate women’s attractiveness differently; men value proportions (waist-to-hip) over pure leanness.

5. Principles before Programming: Auto-Regulation (38:36–42:25)

• The importance of listening to your body and adjusting workouts based on sleep, nutrition, stress, and energy rather than sticking rigidly to plans.
• “You get to check in with yourself and say, how am I feeling today? ... If you feel like breaking the rules, you little rebel, you feel free to do so because I do the same thing all the time.” — Dr. Stephanie (40:10)

Week-by-Week Guide to Cycle-Synced Training

Week 1: Menstruation (Bleeding Days) (42:26–49:45)

• What’s happening: Shedding the uterine lining; lower hormones.
• How you’ll feel: First 1–2 days can be crampy/low energy; walking is encouraged for pain relief.
• Training prescription:
  • After day 2–3, most can resume weight training.
  • Rep range: Moderate (8–12 reps per set), heavy enough so that 1–2 reps shy of failure.
  • “I typically like a moderate rep range here, so 8 to 12 is what I really love.” — Dr. Stephanie (48:55)
  • Always train within a range of motion you can control and own.

Week 2: Late Follicular (Estrogen & Testosterone Peak) (49:46–58:10)

• What’s happening: Highest anabolic hormone levels (estrogen and testosterone).
• How you’ll feel: Energy, power, coordination, mental clarity peak. Best week for personal bests.
• Training prescription:
  • Rep range: Low (5–7 reps per set), heavier weights, focus on strength and power.
  • “This is week two for me… week two is really awesome because we have those two anabolic hormones peaking… I really love that.” — Dr. Stephanie (51:50)
• Some women may feel ovulation discomfort ("mittelschmerz")—it’s okay to adjust accordingly.

Week 3: Early–Mid Luteal (After Ovulation, Progesterone Rises) (58:11–1:03:55)

• What’s happening: Estrogen & testosterone dip; progesterone rises.
• How you’ll feel: May experience water retention, mood swings, breast tenderness, headaches, reduced sex drive, inflammation.
• Training prescription:
  • Rep range: Revert to week 1 (8–12 reps per set), heavy enough for 1–2 reps in reserve.
  • Focus on form/technique, not just load.
  • “This is a time for you actually, all through the cycle, all month long, but particularly weeks one and week three, you can, instead of worrying about the heaviest weight that you can lift… focus in on your form and your technique.” — Dr. Stephanie (1:02:25)

Week 4: Late Luteal/Pre-Menstrual (1:03:56–1:09:35)

• What’s happening: Progesterone peaks; systemic inflammation increases.
• How you’ll feel: More inflamed, sleep disruption, mood swings, water retention, lower coordination.
• Training prescription:
  • Rep range: Higher (15–20 reps per set, up to 30 for advanced; use lighter weights).
  • Prioritize contracting the muscle often, finish sets with partial reps if needed.
  • “In week four, we are typically more inflamed… I like to elongate the set even more… I like a lighter weight… longer set, 15 to 20, you can do up to 30.” — Dr. Stephanie (1:07:30)
  • Movement increases myokines—“molecules of hope”—which lift mood and reduce inflammation.

For Perimenopausal / Irregular Cycles (1:09:36–1:13:15)

• Can follow the 4-week pattern above even without a regular period, as principles stay effective.
• Alternatively, women can auto-regulate daily based on energy, stress, and recovery rather than strictly following a calendar week.
• “Women in our 40s and 50s and beyond, we need to really become maximizers at recovery… we can no longer just hit the gym and do glutes eight days a week.” — Dr. Stephanie (1:11:50)

Final Thoughts on Individual Adaptation (1:13:16–1:15:30)

• Training should be flexible: follow the pattern, but feel free to break it when needed.
• “Follow the pattern and also be willing to break it.” — Dr. Stephanie (1:14:50)

Notable Quotes & Memorable Moments

• "We've been told that cardio for fat loss, fasting until you know you're starving, caloric restriction forever... Your body is not stupid.” — Dr. Stephanie (09:40)
• “…recovery practices… women in our 40s and 50s… we need to really become recovery, like, maximizers at recovery.” — Dr. Stephanie (1:11:50)
• “If you don't have the range of full range of motion because you're a cardio bunny, you know, formerly known as a cardio bunny, and now you identify as a muscle mommy…” — Dr. Stephanie (47:38)
• “I want big ass delts. And I will train until my last day on this planet trying to go after my glute sized delts.” — Dr. Stephanie (35:25)
• “Faith and humanity are restored. You know, those are your myokines, right? Those are the myokines crossing the blood brain barrier and activating areas that I feel are uniquely human, which is hope.” — Dr. Stephanie (1:08:23)

Timestamps for Key Segments

| Segment | Timestamp | |---------|-----------| | Introduction & Menstrual Cycle Awareness | 00:00–08:30 | | Dr. Stephanie's Personal Story | 08:35–17:20 | | Why Muscle Matters for Women | 17:21–33:10 | | Waist-to-Hip Ratio & Lifespan | 33:11–38:35 | | The Principle of Auto-Regulation | 38:36–42:25 | | Week 1: Menstruation Training | 42:26–49:45 | | Week 2: Late Follicular Training | 49:46–58:10 | | Week 3: Early/Mid Luteal Training | 58:11–1:03:55 | | Week 4: Late Luteal Training | 1:03:56–1:09:35 | | Perimenopausal & Irregular Cycles | 1:09:36–1:13:15 | | Final Thoughts | 1:13:16–1:15:30 |

Takeaways

• Women’s bodies (and hormones) require a different approach to training than men’s.
• Cycle-syncing isn’t just about optimizing for weight loss; it’s about improving strength, metabolic health, mood, and long-term wellbeing—especially through perimenopause and menopause.
• Track your own body's signals (energy, pain, mood), use that information to adjust workouts, and don't hesitate to break the rules when needed.
• "It isn't about being perfect, it's about being better.”

For more details, references, and actionable tips, check out Dr. Stephanie's book The Betty Body and resources linked in the show notes.