Healthy female body fat: 18-25%
A healthy body fat percentage for most women falls between 18 and 25%, well above the dangerously low levels often pursued through restrictive dieting.
Snapshot · The Diary Of A CEO with Steven Bartlett
Women’s Fitness Expert: What You NEED To Know About Dieting & Exercise | Dr. Stephanie Estima
Explore episode
Jun 29, 2026
Where this was said
Stephanie's Personal Battle With Body Image
At 8:10 · chapter starts 6:42
The conversation shifts personal as Dr. Estima describes the arc that shaped her philosophy. She studied neuroscience and psychology at the University of Toronto, trained as a personal trainer, then spent 20 years in chiropractic practice seeing tens of thousands of patients. But the moment that crystallised everything was competing in a figure competition at 11% body fat — right at the bottom of what's biologically essential for women (10–13%). She had followed every rule: restrict calories, do lots of cardio, earn your recovery. She lost her period for 2–3 months before stepping on stage. Ironically, strangers were showering her with compliments as she starved — a confusing and ultimately damaging experience she now sees as the ur-example of how women hitch their worth to external validation. [1] — Dr. Stephanie Estima "Dr. Estima competed at 11% body fat — at the very floor of essential fat for women — following every rule: restrict calories, do cardio, ea…" 07:10
Dr. Estima's Personal Battle: From 11% Body Fat to Self-Love
Dr. Estima competed at 11% body fat — at the very floor of essential fat for women — following every rule: restrict calories, do cardio, earn recovery. She lost her period for months, gained all the weight back, and hated herself throughout. The experience became the foundation of everything she now teaches.
Skinny competitor: 11% body fat, lost period 2-3 months
Dr. Estima competed in a figure competition at 11% body fat — right at the bottom of essential fat range — and lost her period for 2–3 months before stepping on stage.
Essential female body fat: 10-13%
Women's essential body fat is approximately 10–13%; dropping below this threshold causes serious hormonal disruption, including loss of menstrual cycle.
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