BETTER! Muscle, Metabolism, Meals, & Mindset in (Peri) Menopause with Dr. Stephanie Estima

Dr. Adeel Khan is at the forefront of the transformative field of regenerative medicine and innovative therapies. In this episode, Dr. Khan's insights shed light on how stem cell therapies and gene editing technologies could revolutionize the treatment of various conditions, from aging and autoimmunity to cancer and skin health.

Dr. Adeel Khan and Dr. Stephanie delve into a comprehensive discussion on the nature and future of regenerative medicine. Dr. Khan shares his expertise and experiences, providing a rich tapestry of insights into stem cell treatments’ versatile applications and ethical considerations.

Episode Overview:
0:00 Intro/Teaser
1:17 Stem Cell Therapy 101
8:33 Types of Stem Cells and Their Potential
11:38 Challenges in Clinical Application of Stem Cells
22:45 Mitochondrial Transfer and Stem Cell Therapy
25:47 Stem Cell Therapy for Ovarian Function
27:17 Anti-Aging
31:28 Muscle Preservation
35:22 Sarcopenia
39:36 Advancements in Medical Products
42:03 Rewiring the Immune System
45:40 Revolutionizing Cancer Treatment
50:31 Aging Gracefully: Skin and Hair Care
54:14 The Role of Exosomes
58:56 A New Frontier in Cancer Therapy
1:03:47 Enhancing Skin Health: The Natural Way
1:07:33 Stem Cells and Osteoporosis: A Promising Solution
1:08:53 The Power of Exosomes in Regenerative Medicine
1:10:33 Stem Cell Therapy Ethically

Resources mentioned in the episode:

Eterna Health - https://eterna.health/

John Abramson: Big Pharma | Lex Fridman Podcast #263 - https://youtu.be/arrokG3wCdE?si=_FSztohqRVSnfCKE

Mesenchymal stem cell-mediated transfer of mitochondria: mechanisms and functional impact - https://pubmed.ncbi.nlm.nih.gov/35247083/

Klotho, Aging, and the Failing Kidney - https://pubmed.ncbi.nlm.nih.gov/32982966/

The Cell Suppression Theory: A New Perspective on Cancer - https://www.cellsuppression.com

Bio:
Adeel Khan, M.D., is a Canadian Board Certified Physician who is the founder of Eterna Health Clinics. He brings global recognition from other healthcare professionals, elite athletes, and patients from all walks of life. Dr. Khan is recognized as one of the pioneers in interventional orthobiologics and is highly respected for his contributions to clinical translation. Dr. Khan is recognized as one of the leaders in the clinical application of cell and gene therapies for anti-aging and chronic diseases.

We are grateful to our sponsors:

LMNT
Because you lose water and sodium when you sweat, you have to replace it. The water? Pretty easy. The sodium? It's got to be the right kind of electrolyte mix. LMNT combines sodium, potassium, and magnesium. This trio helps prevent muscle cramps, headaches, and energy dips. When you go to https://drinklmnt.com/drestima, you'll get a free LMNT Sample Pack of flavours with your order.

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.

EQUIP
Equip Foods Prime Protein is a complete bovine protein with the nutritional equivalent of 4-ounces of grass-fed beef. The best part is, it tastes like dessert, not beef. I use it all the time in my baking efforts when I'm trying to sneak in more protein. Head over to https://equipfoods.com/better and use code BETTER at checkout to get 20% off of your order.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Explore the essence of true happiness with Stephanie Harrison, the visionary behind The New Happy. In this enlightening episode, along with Dr. Stephanie, they dissect the flawed beliefs of individualism and relentless achievement that often define our pursuit of happiness. Stephanie Harrison introduces a transformative approach that emphasizes community, self-awareness, and the celebration of our innate talents. 

Episode Overview:
0:00 Intro/Teaser
4:09 Welcome Stephanie Harrison
4:21 Pursuit of Happiness in All Walks of Life
6:38 The Fallacy of Being Happy All the Time
8:59 Deconstructing the Old Happy vs. New Happy
10:47 Lie #1: You're Not Good Enough
16:24 Pursuit of Happiness and Societal Conditioning
23:06 The Tyranny of the Perfect Self
28:08 Learning from Mistakes and Frustration
30:43 Lie #2: You'll Be Happy When
33:01 Extrinsic vs. Intrinsic Goals
37:36 Intrinsic Goal Examples
50:01 Lie #3: You Have to Do It Alone
1:05:11 Sharing Your Gifts
1:10:58 Wisdom and Experience
1:14:06 Impactful Realizations
1:16:48 Visual Learning Insights

Resources mentioned in the episode:

Self-Acceptance and Interdependence Promote Longevity: Evidence From a 20-year Prospective Cohort Study - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460297/
Positive psychological constructs and association with reduced risk of mild cognitive impairment and dementia in older adults: A systematic review and meta-analysis - https://www.sciencedirect.com/science/article/abs/pii/S1568163722000368
Social relationship satisfaction and accumulation of chronic conditions and multimorbidity: a national cohort of Australian women - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9950967/
Stephanie’s book - https://www.thenewhappy.com/
Stephanie’s podcast - https://podcasts.apple.com/us/podcast/the-new-happy/id1551211138

Bio:
Stephanie Harrison is the creator of the New Happy philosophy. Her work has been featured in publications such as CNBC, Fast Company, Forbes, and Harvard Business Review. She is the founder of The New Happy, a company helping individuals, companies, and communities apply this philosophy in their lives. The New Happy’s art, newsletter, podcast, and programs reach millions of people around the world every month. She has a Masters Degree in positive psychology from the University of Pennsylvania. Previously, she was the Director of Learning at Thrive Global.

We are grateful to our sponsors:

EQUIP

You can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.

ONESKIN

It’s time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.

BEAM MINERALS

Beam Minerals contains every single mineral that you lose during perimenopause and menopause, and there is a meaningful dose here with close to 100% bioavailability. All you have to do is take a shot of liquid every morning to replenish your mineral stores and ease the symptoms that you might be experiencing. Head over to https://beamminerals.com/better and use the code BETTER for 20% off.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Why do some women find it so challenging to build deep, meaningful friendships with other women? From stereotypically male interests to past friendship traumas, and even the discomfort with emotional expression, Danielle Bayard Jackson sheds light on the barriers women face in forging intimate connections.

In this episode, Danielle explores how envy and competition can disrupt the egalitarian nature of female friendships. She also discusses the importance of secrecy, mutual prioritization, and reciprocity in fostering trust and closeness among friends. With practical tips and insights, Danielle guides us on building stronger, more fulfilling friendships.

Episode Overview:
0:00 Intro/Teaser
4:53 Female Friendship Dynamics
9:33 Symmetry in Female Friendships
15:00 The Dynamics of Female Friendship
23:27 Expectations and Support in Friendships
27:15 Navigating Emotional Support and Solidarity
40:30 Navigating Healthy Conflict and Anger
49:32 Sophisticated Stealth in Relational Aggression
55:50 Navigating Envy and Jealousy in Friendships
1:04:15 Building Better Female Friendships

Resources mentioned in this episode:
Danielle’s previous appearance on Better! - https://drstephanieestima.com/podcasts/how-to-have-better-female-friendships-with-danielle-bayard-jackson/
Danielle’s new book - https://www.betterfemalefriendships.com/fighting-for-our-friendships
How to Navigate Female Friendships - https://www.psychologytoday.com/us/blog/here-there-and-everywhere/202209/how-navigate-female-friendships
Fighting For Our Friendships - https://www.betterfemalefriendships.com/fighting-for-our-friendships
Jennifer Kolari – Teenage Parenting For The Modern Parent - https://drstephanieestima.com/podcasts/jennifer-kolari-teenage-parenting-for-the-modern-parent/

Bio:
Danielle Bayard Jackson is a former high school teacher turned friendship coach who speaks nationally on the subject of female friendship. Her work and insight has been featured in such outlets as NBC News, Psychology Today, NPR and The New York Times, and she worked closely with Bumble as their resident friendship expert. Before she began coaching women across the country, Danielle worked as a high school teacher and spent time as an academic department chair in the eighth largest county in the United States. She now uses her education background to deliver practical, research-based strategies for women who are looking for ways to create and maintain healthy female friendships. Her ability to speak to women in various life stages has contributed to the growing popularity of her business, Friend Forward and podcast of the same name.

We are grateful to our sponsors:

EIGHT SLEEP

The EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra.
 

APOLLO

The Apollo wearable supports women’s cycle and changing bodies by supporting the circadian and infradian rhythms so you can give your body what it needs when you need it — more energy, relaxation, focus, sleep, or calm. Go to https://apolloneuro.com/DRSTEPHANIE and use code DRSTEPHANIEfor 15% off your order.
 

BIOPTIMIZERS MAGNESIUM BREAKTHROUGH

If you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the Magnesium Breakthrough is in your cart.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Africa Brooke tackles the intricate topics of self-censorship and self-sabotage in this thought-provoking episode. Along with Dr. Stephanie, Africa delves into the internal conflicts that prevent us from speaking our truths, both online and offline.

This engaging conversation covers the importance of questioning over answering, the biological roots of conformity, and the dangers of cancel culture. Africa Brooke’s eloquent insights on the power of voice and nonverbal communication will inspire you to find and express your true self.

Episode Overview:
0:00 Intro/Teaser
1:30 Unpacking Self-Censorship and Self-Sabotage
4:51 The Impact of "Leaving the Cult of Wokeness"
7:53 The Dangers of Self-Censorship
10:13 The Complexity of Speaking Up
12:14 The Intricacies of Fear and Conformity
14:28 The Importance of Diversity of Thought
17:21 The Facade of Surface-Level Diversity
19:01 Recognizing Diversity of Thought
24:37 Navigating Demands for Opinions
26:13 Balancing Understanding and Expertise
29:48 Allowing Space for Understanding
33:14 Biology of Conformity
34:45 Real Consequences of Speaking Up
35:20 Conformity and Belonging
49:12 Success Through Failure
1:01:18 The Power of Voice
1:06:44 Shedding Old Beliefs
1:09:43 Compassion for Past Selves

Resources mentioned in this episode:
An open letter: why I'm leaving the cult of wokeness by Africa Brooke - https://ckarchive.com/b/d0ueh0h67mpd
Africa’s previous appearance on Better! https://youtu.be/A72IZCwPDX8
A change of heart toward Jordan Peterson https://youtu.be/v8v7ueICWuU
Find out more about Africa at https://africabrooke.com/

Bio:
Africa Brooke is a globally recognized consultant, mentor, and speaker. She specializes in helping people in and out of the public eye navigate personal and professional challenges relating to self-sabotage and self-censorship.

We are grateful to our sponsors:

EQUIP PRIME PROTEIN

Equip Foods Prime Protein is a complete bovine protein with the nutritional equivalent of 4-ounces of grass-fed beef. The best part is, it tastes like dessert, not beef. I use it all the time in my baking efforts when I'm trying to sneak in more protein. Head over to https://equipfoods.com/better and use code BETTER at checkout to get 20% off of your order.

ONESKIN

It’s time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.

BEAM MINERALS

I take a shot of beam minerals before I do a cold plunge to get the full recovery benefits of all that cold. Beam is a full-spectrum liquid mineral supplement that gives you every single mineral that your body needs. You can try some by heading over to https://beamminerals.com/better and using the code BETTER at checkout to save 20% off your first order. 

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Emma Seppälä is a renowned author and psychologist from Yale and Stanford University she delves into the concepts of intuition, emotional and mental sovereignty, and how to liberate ourselves from societal and self-imposed constraints. Along with Dr. Stephanie, they discuss the impact of trauma, self-loathing vs. self-compassion, intrinsic worthiness, and methods for deprogramming negative imprints through gratitude, breathwork, meditation, and forgiveness. This episode offers valuable advice, especially for women navigating perimenopause and menopause, on managing stress and reclaiming their intuitive strength. Tune in for an enlightening conversation aimed at improving your relationship with yourself and enhancing emotional well-being.

Episode Overview:
0:00 Intro/Teaser
1:27 Guest Introduction: Dr. Emma Seppälä
4:24 Exploring Emotional Sovereignty
5:24 Impact of Self-Criticism and Self-Loathing
7:11 The Power of Self-Compassion
8:11 Claiming Sovereignty Through Self-Love
11:28 Steps to Deprogram Self-Loathing
14:40 Overcoming Shame Through Awareness
18:03 Transitioning from Self-Criticism to Self-Awareness
22:53 Harnessing the Therapeutic Power of Breathwork
30:14 The Healing Potential of Breathing
31:28 Unveiling Trauma Imprints Through Triggers
34:44 The Power of a Clean House
36:11 Victimhood and Self-Perpetration
38:01 The Story of a Resilient Veteran
47:32 The Wisdom of Forgiveness
48:28 Positive Relational Energy in Action
49:47 Trusting Your Intuition
1:02:41 Strengthening Your Intuition Muscle

Resources mentioned in this episode:

Dr. Seppälä's latest book, SOVEREIGN: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos - https://www.hayhouse.com/sovereign-ebook

Breathing-Based Meditation Decreases Posttraumatic Stress Disorder Symptoms in U.S. Military Veterans: A Randomized Controlled Longitudinal Study - https://www.researchgate.net/publication/265091197

Breathing Technique Shown Effective For Trauma  - https://www.psychologytoday.com/intl/blog/feeling-it/202209/breathing-technique-shown-effective-trauma

Should I Go With My Gut? Investigating the Benefits of Emotion-Focused Decision Making - https://www.researchgate.net/publication/51189959

Bio:

Dr. Emma Seppälä, a psychologist and researcher with dual appointments at Yale and Stanford, draws on ground-breaking new research from psychology, neuroscience, and leadership science, Dr. Seppälä introduces the new concept of “psychological sovereignty” to help people reclaim agency in every area of their life. Her book, Sovereign, offers a framework made for these times of uncertainty and anxiety. Find out more at https://www.iamsov.com/ 

We are grateful to our sponsors:

BODYBIO
Fish Oil Plus, alongside the balance oil, are the two oils that I use for myself and my family on a daily basis. We take it straight up with a tablespoon, but it also mixes really well into smoothies and you can also drizzle it over your salad. Head over to https://bodybio.com/better and use code BETTER at checkout to get 15% off your first order. 

EIGHT SLEEP
The EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra.

BIOPTIMIZERS MAGNESIUM BREAKTHROUGH
If you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the Magnesium Breakthrough is in your cart.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Alyssa Ages and Dr. Stephanie join forces to unravel the complex narratives surrounding strength training, challenging societal norms that equate health with thinness and worthiness with smallness. They explore the transformative power of strength training beyond physical appearance, touching upon its role in cultivating grit, reshaping our relationship with failure, and fostering courage and confidence.

With refreshing candor, Alyssa confronts stereotypes and redefines notions of "bulky," advocating for a paradigm shift towards embracing strength and taking up space. This episode invites listeners to reconsider what it means to be powerful, vital, and worthy after 40, igniting a journey of self-discovery and empowerment.

Episode Overview:
0:00 Intro/Teaser
1:24 Unveiling Strength Training Narratives
3:03 Personal Evolution and Resilience
6:17 Trusting Your Body Through Trauma
11:07 Embracing Strength and Self-Reflection
15:09 Holding Multiple Truths
18:04 Lifting Through Trauma: A Lifeline
22:31 Mastery and Mental Health Benefits
28:31 Lessons in Handling Failure
30:09 Embracing Failure
42:09 Overcoming Fear of Failure
51:17 Strength for the Future
53:23 Redefining Body Image
58:06 Strength and Courage
59:22 Lessons from the Fringe

Resources mentioned in the episode:
Alyssa's Book: https://www.alyssaages.com/book
Pumping Iron 2: the Women: https://www.imdb.com/title/tt0089852/
Instagram: https://instagram.com/alyssaages
Facebook: https://www.facebook.com/alyssaages1

Bio:
Alyssa Ages is the author of Secrets of Giants: A Journey to Uncover the True Meaning of Strength. She is a journalist whose work has appeared in GQ, ELLE, SELF, The Globe and Mail, Wired, Parents, and others. Find out more at https://www.alyssaages.com

We are grateful to our sponsors:

EIGHT SLEEP

The EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra.

BIOPTIMIZERS MAGNESIUM BREAKTHROUGH

If you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the Magnesium Breakthrough is in your cart.

EQUIP

You can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Joining Dr. Stephanie is the incredible Annette Verpillot for a journey through light roast discussions, where they explore the broad strokes of posture's influence, followed by medium roast insights, delving deeper into the mechanics and intricacies. In the dark roast segment, they dive headfirst into the nerdy details, exploring everything from the vestibular system to semicircular canals.

Throughout the conversation, they cover it all – from head to feet, and even the surprising importance of jaw and tongue alignment. Plus, brace yourself for a fascinating discussion on dentistry and pediatric neurology. It's a holistic approach to wellness that will leave you feeling informed and inspired. And as a special treat, Annette has a gift in store for you at the end of the show – so be sure to stick around!

Episode Overview:
0:00 Intro/Teaser
4:01 Exploring the Impact of Posture on Muscle Development
10:45 Analyzing Gait and Foot Mechanics
37:35 The Role of Therapeutic Insoles in Posture Correction
44:33 Neuroanatomical Examination of the Eyes
47:54 Indirect Effects of Eye Movements on the Brain
54:32 Eye Movements and Dopamine Levels
59:55 Tongue Posture and Oral Development
1:01:53 Eye Muscles and Sympathetic Response
1:04:59 Jaw Imbalance and Head Position
1:10:29 Impact of Wisdom Teeth Removal
1:14:37 Mouth Breathing and Learning Disabilities
1:16:50 Hope in Correcting Tongue Posture
1:20:05 Use of Functional Activators for Children
1:23:20 Importance of Posture for Longevity
1:25:25 Discount Offer and Course Information

Resources mentioned:
Sleep Difficulties and Symptoms of Attention-deficit Hyperactivity Disorder in Children with Mouth Breathing - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8645617/
Visit https://shop.posturepro.co/discount/BETTER15?rfsn=7798771.d834c4 to get a 15% discount on all products and courses.

Bio:

Annette Verpillot, the founder of Posturepro, is a Canadian entrepreneur, therapist, and internationally recognized Posture Specialist know for her expertise in restoring the brain-body connection. Her groundbreaking Posturepro Method, taught to professionals worldwide, incorporates advanced rehabilitation and injury prevention techniques. Annette's renowned postural evaluation system has a proven track record of eliminating chronic pain, enhancing strength, and improving sports performance. Through industry events and media appearances, Annette advocates for good posture, leaving a lasting impact on global health. Find out more at https://shop.posturepro.co

We are grateful to our sponsors:

BON CHARGE
I am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine. Head over to https://boncharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.

BODYBIO
Fish Oil Plus, alongside the balance oil, are the two oils that I use for myself and my family on a daily basis. We take it straight up with a tablespoon, but it also mixes really well into smoothies and you can also drizzle it over your salad. Head over to https://bodybio.com/better and use code BETTER at checkout to get 15% off your first order.

ONESKIN
It’s time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Casey Means uncovers the ancestral roots of mitochondrial health and discusses the modern-day factors contributing to illness and fatigue. Both Dr. Means and Dr. Stephanie provide invaluable insights and actionable tips for optimizing health.

Covering topics such as nutrition, sleep, stress, and lifestyle factors, this conversation offers a wealth of knowledge for listeners at any stage of their health journey. Tune in to discover the secrets to unlocking your full health potential and embarking on a journey to self-optimization.

Episode Overview:
0:00 Intro/teaser
3:45 Unveiling Mitochondrial Health
11:58 Healthcare System and Root Cause Issues
20:35 Empowering Patients to Take Control
25:33 Modern Food, Health, and Technology
41:12 Building Meals: Components for Cellular Health
38:59 Optimizing Health Through Nutrition and Thermoneutrality
43:40 The Impact of Indoor Living on our Biology
45:03 Harnessing Cosmic Energy Through Mitochondrial Health
46:38 Incorporating Temperature Play into Daily Life
50:47 The Importance of Movement and Walking
55:33 The Influence of Artificial Light on Circadian Rhythms58:57 Utilizing Wearables to Track Movement
1:01:50 Embracing Sunlight and Overcoming Fear
1:14:02 Fearlessness as the Ultimate Good Energy
1:19:30 Connecting with the Eternal Source of Life

Resources mentioned:

Good Energy by Dr. Casey Means is a paradigm-shifting book that offers a radical new understanding of the roots of disease and highlights the importance of optimizing our metabolic health.  - https://www.caseymeans.com/goodenergy

Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018 - https://www.sciencedirect.com/science/article/pii/S0735109722049944?via%3Dihub

Steps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study - https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2783711

The Mini Pause newsletter - https://drstephanieestima.com/newsletter/

Bio:
Casey Means, MD is a Stanford-trained physician and co-founder of Levels, a health technology company with the mission of reversing the world’s metabolic health crisis. Her book on metabolic health, Good Energy, comes out in May 2024 with Penguin Random House. She received her BA with honors and MD from Stanford, was President of her Stanford class, and has served on Stanford faculty. She trained in Head & Neck Surgery before leaving traditional medicine to devote her life to tackling the root cause of why Americans are sick. She has been featured in The New York Times, The New Yorker, The Wall Street Journal, Forbes, Women’s Health, and more. Find out more at https://www.caseymeans.com/

We are grateful to our sponsors:

EQUIP PRIME PROTEIN

Equip Foods Prime Protein is a complete bovine protein with the nutritional equivalent of 4-ounces of grass-fed beef. The best part is, it tastes like dessert, not beef. I use it all the time in my baking efforts when I'm trying to sneak in more protein. Head over to https://equipfoods.com/better and use code BETTER at checkout to get 20% off of your order.

EIGHT SLEEP

The EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra.

BIOPTIMIZERS MAGNESIUM BREAKTHROUGH

If you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Ashleigh VanHouten gives us a deep dive into the world of muscle science and nutrition for women. Along with Dr. Stephanie, she explores the intricacies of muscle hypertrophy, shedding light on topics such as simultaneous muscle building and fat loss, bulking and cutting strategies, and the importance of progressive overload. Whether you're a seasoned weight trainer or just starting your fitness journey, this conversation promises to dismantle myths and provide invaluable insights for maximizing strength and vitality.

Episode Overview:
0:00 Intro/Teaser
1:20 Exploring Muscle Science for Women
2:12 Focus on Muscle Building and Nutrition
3:43 Prioritizing Muscle Contraction and Effort
6:56 The Importance of Time Under Tension
13:09 Manipulating Time Under Tension
16:11 The Benefits of Filming Workouts
22:05 Balancing Full Range of Motion and Partial Reps
24:50 Understanding Body Mechanics in Training
30:59 Coaching and Foundation
32:49 Consistency and Foundations
34:24 Foundational Movement Patterns
36:06 Initial Assessment and Movements
36:39 Impact of Injury in Fitness
37:39 Injury Prevention and Importance
41:35 Long-Term Impact of Injury
44:33 Modifying Workouts When Injured
50:28 Consequences of Undernourishing
55:05 Nutrition and Safety Signal
58:57 Misconceptions in the Fitness Industry

Resources Mentioned:
Effects of Unilateral Eccentric versus Concentric Training of Nonimmobilized Arm during Immobilization - https://journals.lww.com/acsm-msse/fulltext/2023/07000/effects_of_unilateral_eccentric_versus_concentric.8.aspx
Build Muscle Faster with Kaatsu Training - https://youtu.be/r2lC6a648F8?si=gE3_0Ccnhbz92xzd
Ashley’s books - https://ashleighvanhouten.com/collections/my-book
Chicken LIver Mousse - https://ashleighvanhouten.com/blogs/news/chicken-liver-mousse-recipe
Muscle Science for Women (featuring Dr. Stephanie) - https://podcasts.apple.com/podcast/ep-45-fitness-in-your-40s-and-beyond-dr-stephanie-estima/id592596408?i=1000633181161

Bio:
Ashleigh is a health coach, speaker, podcast host, and author of one of the only nose-to-tail, organ-meat-centric cookbooks in existence, called It Takes Guts. Her new book is called Carnivore-ish. She created and co-hosts the Muscle Science for Women podcast, downloaded more than two million times, where she interviews some of the leading minds in exercise and nutrition methodology and overall wellness and discusses topics relevant to health and muscle building.

We are grateful to our sponsors:

BODYBIO

Fish Oil Plus, alongside the balance oil, are the two oils that I use for myself and my family on a daily basis. We take it straight up with a tablespoon, but it also mixes really well into smoothies and you can also drizzle it over your salad. Head over to https://bodybio.com/better and use code better at checkout to get 15% off your first order.

FATTY15

Essential fatty acids create better skin, hair, nails, repair age-related damage to cells, and activate pathways that regulate sleep and mood. You can get an additional 15% off of their 90-day subscription starter kit if you go to https://fatty15.com/better and use code BETTER at checkout.

BON CHARGE (face mask)

I am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine.  Head over to https://boncharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Menopause expert, Dr. Mary Claire Haver, a board-certified OB/GYN and certified menopause specialist joins Dr. Stephanie in this episode. From debunking fallacies from the Women's Health Initiative to discussing various hormone therapy options, including estrogen, progesterone, and different delivery methods, this episode equips listeners with essential knowledge. Whether you're experiencing perimenopausal symptoms or contemplating hormone therapy as a preventative measure, Dr. Haver provides valuable insights and actionable tips.

This episode will give you a comprehensive understanding of menopause hormone therapy and empower yourself or the women you love with the information needed to make informed decisions about their health.

Episode Overview:

0:00 Teaser/Intro
1:22 Signs of Perimenopause
3:00 In-Depth Symptom Analysis
11:08 Evolutionary Advantages of Menopause
18:45 Menopause Hormone Therapy
30:01 Hormone Therapy Benefits in Menopause
36:34 Hormone Therapy Considerations for Menopausal Women
40:11 CIRM as an Option
44:07 Missed the Menopause Boat
47:40 Magnesium: The Forgotten Nutrient
51:17 Prioritize Good Nutrition
55:36 Protein-Centric Approach
1:01:37 Family History: No Disqualifications
1:04:22 Avoid Injury with Weight Training
1:06:52 Hormone Therapy Side Effects
1:09:00 Future of Menopause Therapy

Resources mentioned in the episode:

Dr. Haver’s new book - https://thepauselife.com/en-ca/pages/the-new-menopause-book

Episode on Women’s Health Initiative - https://drstephanieestima.com/podcasts/hrt-bioidenticals-menopause-benefits-risks/

How Does Menopause Change Your Brain? A Deep Dive with Dr. Lisa Mosconi - https://drstephanieestima.com/podcasts/how-does-menopause-change-your-brain-a-deep-dive/

https://www.menopause.org

https://www.felixforyou.ca/ailment/menopause

Bio:

Dr. Mary Claire Haver is board certified in Obstetrics and Gynecology and is a Certified Culinary Medicine Specialist from Tulane University. She is a Louisiana State University Medical Center graduate and completed her Obstetrics and Gynecology residency at the University of Texas Medical Branch (UTMB). She is also a Certified Menopause Specialist through The Menopause Society.  Find out more at https://thepauselife.com/ and Instagram - https://www.instagram.com/drmaryclaire/

We are grateful to our sponsors:

SUNLIGHTEN

I am incredibly bullish on sauna as a therapy for recovery, heart health, and overall aging well. It's crucial for hormonal balance and achieving a state of well-being necessary for a strong physique and a strong mind. Visit https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstima and use code BETTER to get a discount.

EQUIP FOODS

You can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off. 

ONESKIN

It’s time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Donald Layman is the OG in the field of protein and amino acids. Dr. Layman's expertise spans decades, and his insights have revolutionized our understanding of protein's role in health, from athletic performance to combating obesity, diabetes, and cardiovascular issues.

In this episode, Dr. Layman teaches you about the nuances between protein intake and amino acids, shedding light on the essential nine and synthesizable eleven amino acids crucial for our diets. Delving further, he and Dr. Stephanie explore the intricacies of protein quality, comparing animal and plant-based sources, and deciphering the optimal dosing for muscle growth and repair.

Don also unravels the mysteries surrounding carbohydrate load tolerance, navigating the fine balance between minimum and maximum carbohydrate intake for various training regimens. Additionally, they debunk myths surrounding aging, particularly in women, and the imperative role of protein consumption in perimenopause and menopause.

Episode Overview:
0:00 Intro/Teaser
3:36 Welcome Dr. Donald Layman
4:13 Exploring the Function of Muscle in the Body
11:43 Delving into Protein, Amino Acids, and Synthesis
15:07 Protein Needs and Aging Process
26:58 Protein Quality: Animal vs. Plant Proteins
34:01 Supporting Vegetarians and Vegans with Protein Intake
36:16 Child Neglect and Malnutrition
41:00 Regulation of mTOR and Carbohydrate Consumption
44:22 Muscle Potential and DNA Limits
54:07 Leucine, mTOR, and MPS
57:44 Protein Timing for Exercise
1:00:30 Carbohydrates and Protein Choices
1:03:58 Protein Target for Weight Loss
1:07:54 Protein Dosing Throughout the Day

Resources Mentioned:
Essential amino acids and muscle protein recovery from resistance exercise - https://journals.physiology.org/doi/pdf/10.1152/ajpendo.00466.2001
Metabolic Flux - https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/metabolic-flux
Exercise, protein metabolism, and muscle growth - https://pubmed.ncbi.nlm.nih.gov/11255140/
Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise - https://pubmed.ncbi.nlm.nih.gov/16896166/
Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults - https://pubmed.ncbi.nlm.nih.gov/24477298/
Website: MetabolicTransformation.com
Forever Strong book - https://drgabriellelyon.com/forever-strong/

Bio:
Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 120 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman served as Associate Editor of The Journal of Nutrition and the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children’s Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Danone, Agropur, the American Egg Board, and the National Dairy Council. Dr. Layman earned his B.S. and M.S. degrees in chemistry and biochemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota.  

We are grateful to our sponsors:

BODYBIO
BodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTER

TIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.

BIOPTIMIZERS
If you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Biohacking expert Aggie Lal joins this episode for a dynamic conversation about cycle syncing for women's health. With Dr. Stephanie's expertise in nutrition and Aggie's comprehensive approach to biohacking, they delve into topics ranging from menstrual cycle variations to stress management techniques.

Explore how nutrition, fasting, and training can be tailored to different phases of the menstrual cycle, and gain insights into emotional fluctuations and stress mitigation strategies. Whether you're a seasoned health enthusiast or new to the concept, this episode offers invaluable tips for optimizing wellness through cycle syncing.
Episode Overview
1:17 - Introducing Biohacking Bestie, Aggie Lal
2:43 - The Role of Women in Biohacking
6:59 - Embracing Feminine Energy
8:27 - Feminine Energy in Strength Training
14:11 - Shifting from Skinny to Strong1
4:14 - Lifting Weights and Cycle Training
19:02 - Training According to Menstrual Cycle
27:16 - Fasting Framework for Women
31:13 - Importance of Auto-Regulation in Health and Fitness
35:30 - Breaking Free from Masculine Ideals
36:51 - Embracing Femininity and Lifestyle Balance
37:20 - Period Power Beyond Reproduction
44:06 - Microfasts and Eating Patterns
44:37 - Nutrition, Metabolism, and Stress Management
51:43 - The Healing Power of Forgiveness
56:48 - Embracing Play and Pleasure
1:02:20 - The Teacher-Student Energetic Shift

Bio:
Aggie Lal is a renowned public figure, best-selling author, certified nutrition and health coach, podcast host, TV personality, and TEDx speaker. With  more than 1.5 million social media followers and a vast audience across multiple channels, Aggie has become highly influential in the areas of health, biohacking, personal development, entrepreneurship, and travel & lifestyle. Find out more at https://biohackingbestie.com/

Resources Mentioned:

https://biohackingbestie.com/products/biohack-like-a-woman

https://higherselfacademy.co/

Insights into Dr. D’Agostino’s 72-hour fasting experience - https://ketonutrition.org/insights-into-dr-dagostinos-72-hour-fasting-experience/

40 Years of Zen - https://40yearsofzen.com/

We are grateful to our sponsors:

TIMELINE

Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.  

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.

BEAM MINERALS

Cold plunges are so useful for muscle healing and recovery, which is why they're so good when they're done on the same day as a workout. But if your mineral stores are low, you're not going to get the full recovery benefits that a cold plunge might offer. So next time you're doing your cold plunge take a Beam Mineral shot for an extra boost. Head over to https://beamminerals.com and use the code BETTER at checkout to save 20% off of your first order. 

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Jessica Berman, the Chief Marketing Officer of BodyBio, delves into the fascinating world of seed oils, omega-6s, omega-3s, and their impact on our bodies' composition and overall health.

In this episode, Jessica and Dr. Stephanie journey through the scientific landscape, dissecting terms like linoleic acid and ALA, and debunking myths surrounding the vilification of seed oils.

Moving beyond the surface, they also explore the role of butyrate, its activation of GLP-1 agonists, and its profound implications for weight loss and body composition. Jessica sheds light on how the fatty acid needs of women evolve during pivotal life stages like perimenopause, pregnancy, childbirth, and breastfeeding.

Episode Overview:
0:00 Intro/Teaser
2:28 Butyrate and GLP-1 Agonists
3:21 Brain Health and Perimenopause
10:03 Essential Fatty Acids Pathway
10:51 Nuanced Conversation on Seed Oils
13:05 Scientific Illiteracy on Social Media
15:21 Evening Primrose Oil Benefits
17:04 Omega-3 Precursor ALA
17:48 Importance of EPA and DHA
19:03 The Balance of Essential Fatty Acids
20:01 Caviar as a Source of EPA and DHA
21:04 Phospholipid Form of Fish Oil
23:01 Liposomal Delivery and Absorption
24:31 Omega Fatty Acids and Health
27:55 Women's Health in Perimenopause
31:07 Changes in Linoleic Acid Concentration
32:38 Importance of Phosphatidylcholine in Detoxification
34:21 Detoxing from Mold Exposure
36:53 Clearing Mold Toxins with Essential Fatty Acids
37:56 Impact of Essential Fatty Acids on Behavior
39:34 Benefits of Essential Fatty Acids for Kids
42:02 Therapeutic Dosing of Essential Nutrients
46:54 Resistant Starches and Butyrate Production
48:11 Butyrate in Colon Health and Immune Function
51:47 Butyrate for GI Health and Inflammation
54:16 Using Essential Fatty Acids for Long COVID
58:23 Therapeutic Dosage for Mold Recovery
1:01:52 Where to Find BodyBio Products

Bio:
As the CMO of BodyBio, Jess leads all internal and external efforts in building the BodyBio brand and footprint across all social channels and expanding distribution both in the U.S. and internationally with the company’s trusted partners. In the last few years alone, Jess and her team have successfully managed consumer-driven marketing campaigns that have collectively generated over 55MM digital impressions across all social channels in the last 24 months. Jess has also been instrumental in securing partnerships with leading medical doctors and functional medicine specialists all of whom have endorsed BodyBio recommending its line of products to their patient network.

Resources mentioned:
BodyBio - https://bodybio.com/BETTER
Dietary linoleic acid and risk of coronary heart disease: a systematic review and meta-analysis of prospective cohort studies - https://pubmed.ncbi.nlm.nih.gov/25161045/
Jennifer Fisher Kitchen - https://www.instagram.com/jenniferfisherkitchen/
A banana a day could keep cancer at bay - https://www.leeds.ac.uk/news-health/news/article/5128/a-banana-a-day-could-keep-cancer-at-bay

We are grateful to our sponsors:

SUNLIGHTEN

I am incredibly bullish on sauna as a therapy for recovery, heart health, and overall aging well. It's crucial for hormonal balance and achieving a state of well-being necessary for a strong physique and a strong mind. Visit https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstima and use code BETTER to get a discount.

BODYBIO

BodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTER

ONESKIN

It’s time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Carolina Reis Oliveira’s journey is as impressive as her expertise in skin care. In this episode, she dives deep into the science of skin aging. Along with Dr. Stephanie, she explores and explains both intrinsic and extrinsic factors, from cellular processes to environmental exposures. Carolina also shares insights into inflammation, peptide therapy, and the transformative potential of innovative compounds like OS-01.

OneSkin is getting to the root cause of skin aging with OS-01, a novel peptide that targets cellular senescence. OS1 influences cellular repair pathways and increases epidermal thickness. Explore face and body products at https://www.oneskin.co?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use code BETTER at checkout to save 15%. 

Drawing from her team's research, Carolina discusses tangible results in reducing skin aging, offering hope for conditions like hyperpigmentation and rosacea. We explore strategies to stay ahead of the aging curve, aiming for what Carolina calls "escape velocity"—a state where we not only halt aging but reverse its effects.

Episode Overview:
0:00 Intro/Teaser
0:01:29 Interview with Carolina Oliveira
0:03:10 Skin Aging Mechanisms and Peptide Therapy
0:04:28 Intrinsic Mechanisms of Skin Aging
0:08:21 Intrinsic Aging Factors and Genetics
0:10:15 Cellular Senescence and Aging
0:13:11 Autophagy and Aging
0:14:37 Xenomorphic vs. Senolytic Compounds
0:16:18 Discovery of OS1 Peptide
0:19:12 Safety and Validation of OS1 Peptide
0:20:53 Human Clinical Studies on OS1 Peptide
0:25:00 Effects of OS1 on Skin Health
0:29:31 Specific Formulations for Eye Cream
0:31:01 Tailored Skincare for Different Areas of Body
0:36:39 The Science of Hyperpigmentation and Skincare
0:40:14 Combining Acids, Peptides, and Skincare
0:44:15 Consumer Awareness and Integrity in Skincare
0:47:57 The Importance of Antioxidants in Skincare
0:51:52 The Future of Skincare: Lip Treatments
0:53:43 Innovations in Sunscreen Technology
0:56:53 Prioritizing Skin Health Over Immediate Results
0:59:26 Maintaining Integrity in the Skincare Industry

Bio:
Carolina Oliveira, CEO and co-founder of OneSkin. Holds a Ph.D. in stem cell biology and tissue engineering, is a co-inventor of 5 patents and co-author of numerous scientific publications. She relocated from Brazil to Silicon Valley in 2016 to found OneSkin, a fast-growing longevity company developing products to promote skin age reversal by targeting a central driver of aging, the accumulation of senescent cells. Carolina and her team are disrupting the outdated anti-aging skincare industry with their groundbreaking research around skin and longevity.

Resources mentioned:

OneSkin: https://www.oneskin.co/ and use code BETTER at checkout to save 15%.

About Carolina Reis Oliveira, Ph.D.: https://www.oneskin.co/pages/our-story

The science: https://www.oneskin.co/pages/science and https://www.oneskin.co/pages/publications

We are grateful to our sponsors:

EMBR

I absolutely love this for my perimenopausal and menopausal women who are experiencing hot flashes and then the shivering that happens afterward. Go to https://embrlabs.com/products/embr-wave-2?rfsn=7896910.951991&discount/DRSTEPHANIE?redirect=/products/embr-wave-2 and use DRSTEPHANIE for 15% off of the Ember Wave 2. It is a bracelet (I got it in rose gold) and I love it.

FATTY15

Essential fatty acids create better skin, hair, nails, repair age-related damage to cells, and activate pathways that regulate sleep and mood. You can get an additional 15% off of their 90-day subscription starter kit if you go to https://fatty15.com/better and use code BETTER at checkout.

BIOPTIMIZERS

If you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Stephanie Estima dives into the invigorating world of sauna therapy and its myriad of health benefits. With a focus on the heart, Dr. Stephanie unpacks research revealing how regular sauna use can dramatically reduce the risk of sudden cardiac death and coronary heart disease, particularly emphasizing the practice's significance for women during perimenopause and menopause.

From the calorie-burning prowess of infrared saunas to the muscle and cognitive enhancements attributed to heat shock proteins and nitric oxide, this episode is a comprehensive guide to incorporating sauna therapy into your wellness routine for improved metabolism, cardiovascular health, and overall well-being. Join Dr. Estima as she shares both scientific insights and personal experiences an try out your own sauna today. 

Episode Overview:

0:00 Intro/Teaser
1:11 Making Informed Health Decisions
4:09 Benefits of Infrared Saunas
7:28 Effects of Repeated Sauna Use
12:19 Sauna Use and Cardiovascular Health
15:33 Benefits of Sauna on Heart Health
18:25 Sauna's Impact on Brain Health
22:33 Understanding Perimenopause and Growth Hormone
25:15 Heat-Induced Muscle Growth (Hyper Hypertrophy)
29:55 Sauna for Enhanced Muscle Preservation
31:53 Saunas and Nitric Oxide for Health
32:38 Endorphins and Fitness
39:17 Dr. Stephanie's Sauna Routine & Benefits
41:01 Evening Sauna Routine for Recovery

Resources Mentioned:

Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/

Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360547/

Arterial stiffness during whole‐body passive heat stress in healthy older adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503298/

Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial: https://pubmed.ncbi.nlm.nih.gov/35785965/

Turning Up the Heat: An Evaluation of the Evidence for Heating to Promote Exercise Recovery, Muscle Rehabilitation and Adaptation: https://pubmed.ncbi.nlm.nih.gov/29470824/

The influence of Finnish sauna treatments on the concentrations of nitric oxide, 3-nitrotyrosine and selected markers of oxidative status in training and non-training men: https://pubmed.ncbi.nlm.nih.gov/31950931/

A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10286597/

Effect of post-exercise sauna bathing on the endurance performance of competitive male runners: https://pubmed.ncbi.nlm.nih.gov/16877041/

Sauna use as a lifestyle practice to extend healthspan: https://pubmed.ncbi.nlm.nih.gov/34363927/

Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men: https://pubmed.ncbi.nlm.nih.gov/27932366/

Does sauna bathing protect against dementia? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7560162/

How the sauna affects the endocrine system: https://pubmed.ncbi.nlm.nih.gov/3218898/

Stephanie's Sauna: https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstima

We are grateful to our sponsors:

CAROL BIKE

This is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com.

BODYBIO

BodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTER

JASPR

Investing in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners. 

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Vonda Wright shares invaluable insights into the musculoskeletal syndrome of menopause, unravelling the complexities of arthralgia, inflammation, and the impact of decreasing estradiol on our joints, bone density, muscle mass, and fat distribution. She and Dr. Stephanie explore the phenomenon of frozen shoulder, its prevalence in the female population, and effective strategies for managing and preventing it.

Dr. Vonda also unveils her cutting-edge training protocol for lifting heavy, emphasizing the importance of balanced upper and lower body workouts to promote strength and resilience. They also delve into the nuances of zone training, injury prevention, and the significance of stability and instability training in enhancing our physical prowess as we age gracefully.

Get ready to be inspired and empowered as Dr. Wright uncovers the secrets to optimizing muscle health and vitality during menopause. So grab your headphones and tune in to this enlightening conversation.

Episode Overview:

0:00 Intro/Teaser
0:01:29 Introduction to Muscles and Menopause
0:03:28 Dr. Vonda Wright's Menopause Story
0:13:41 Dr. Vonda's Menopause Experience
0:24:33 Advocating for Women's Health
0:31:31 Treatment Spectrum for Frozen Shoulder
0:37:45 Preventing Frozen Shoulder in Women
0:39:11 Preparing for Menopause
0:39:33 The Power of Heavy Lifting
0:42:08 The Importance of Rest Time
0:43:50 The Effort of Heavy Lifting
0:45:54 The Importance of Rest Periods
0:48:49 The Significance of Warm-Ups
0:50:25 Zone Two Training for Women
0:51:50 Sprinting vs. Zone Two Training
0:57:35 Mental Resilience in Sprinting
0:59:43 Strength, Stability, and Injury Prevention
1:09:26 Harnessing Muscle Satellite Cells
1:11:31 Stimulating Muscle Growth

Bio:

Dr. Vonda Wright is a double-boarded, fellowship-trained orthopedic surgeon and internationally recognized authority on active aging and mobility. Dr. Wright’s practice focuses on minimally invasive surgery for hip preservation, shoulder and knee reconstruction, cartilage restoration, orthobiologics, and the latest in injury prevention and performance optimization. An intra-preneur, Dr. Wright was the founding director of the Performance and Research Initiative for Masters Athletes (PRIMA) and her pioneering research in mobility and musculoskeletal aging is changing the way we view and treat the aging process. More at https://www.drvondawright.com

Resources Mentioned:

InSPIRe- Institute for Sports Performance and Innovative Research https://www.speaker.drvondawright.com/resources/research

HOT For Your Health podcast - https://podcasts.apple.com/ca/podcast/hot-for-your-health/id1055206993

Estrogen Matters book - https://estrogenmatters.com

HRT, Bioidenticals & Menopause: Benefits & Risks - https://drstephanieestima.com/podcasts/hrt-bioidenticals-menopause-benefits-risks/

The Yentl Syndrome - https://www.nature.com/articles/353383a0.pdf

Instagram - https://www.instagram.com/drvondawright/

YouTube - https://www.youtube.com/user/vondawright

We are grateful to our sponsors:

Peluva

I'm a fan of Peluva, the natural evolution in minimalist footwear from NYT bestselling author and founder of Primal Kitchen, Mark Sisson. These low-profile shoes are designed to let feet be feet. Your toes get the space they actually need to help you ambulate properly. This smart-looking shoe allows for proprioception and retraining of the toe and ankle mortise.  Peluva delivers comfort, function, and style so you can relax, realign, and strengthen your feet to build health with every step. Go to https://peluva.com/DRSTEPHANIE to get 10% off your entire order.

Primeadine

Autophagy, a cellular renewal and recycling process that mimics the benefits of fasting, tends to slow down as we age. That's where spermidine comes in. Wholly plant-derived spermidine promotes autophagy, as well as hormonal balance, healthy aging, energy, and hair growth. It also supports sleep quality; memory, cognition, and brain health; and skin and nail health. Primeadine captures the many benefits of this longevity molecule in capsule and powder form. I use it daily. Go to https://oxfordhealthspan.com/drstephanie to try it for yourself. Use code DRSTEPHANIE15 to save 15% off your order.

BON CHARGE

Whether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code BETTER at checkout for a 15% discount.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

World-renowned neuroscientist Dr. Lisa Mosconi takes us on a profound exploration of menopause. Together with Dr. Stephanie, she delves into the intricate physiological and neurological changes that occur during the perimenopausal, menopausal, and postmenopausal phases.

In this episode, you will learn about the metabolic, vasomotor, and neurological shifts reshaping women's brains, unravelling the mysteries behind hot flashes, mood swings, and cognitive alterations. You will also discover the evolutionary significance of menopause and the vital roles grandmothers play in human communities.

From hormone replacement therapy nuances to empowering lifestyle interventions, this conversation offers invaluable insights for women navigating this transformative stage of life. Embark on a journey of understanding and empowerment, and gain a newfound appreciation for the resilience and adaptability of the female brain.

Episode Overview:

0:00 Intro/Teaser
5:04 Unveiling the Menopause Brain
15:08 The Neurological Impact of Menopause
34:41 Neuronal Development and Puberty
43:44 Pregnancy Brain Remodeling
51:26 Evolutionary Significance of Menopause
1:03:41 Neurological Changes Post-Menopause
1:04:39 Hormone Replacement Therapy Considerations
1:09:19 Estrogen and Progesterone Considerations
1:11:46 Types of Progestogens and Progestins
1:17:55 Hormone Options for Breast Cancer History
1:20:22 Limitations and Alternatives of Hormone Therapy
1:24:21 Future of Hormones: Designer Estrogens
1:24:33 Lifestyle Modifications and Clinical Trials
1:33:48 Exercise Routines and Preferences
1:34:58 Importance of Greens and Nutrients
1:39:20 Stress Reduction and Hormonal Balance

Bio:

Lisa Mosconi, PhD, is an associate professor of neuroscience in neurology and radiology at Weill Cornell Medicine and the director of the Women’s Brain Initiative and the Alzheimer’s Prevention Clinic at Weill Cornell Medicine/NewYork-Presbyterian Hospital. A world-renowned neuroscientist with a PhD in neuroscience and nuclear medicine from the University of Florence in Italy, Mosconi was listed as one of the seventeen most influential living female scientists by The Times and called “the Mona Lisa of Neuroscience” by ELLE International. She is the New York Times bestselling author of The XX Brain and Brain Food.

Website URL: https://www.lisamosconi.com/

Resources mentioned:

The Menopause Brain book - https://www.lisamosconi.com/the-menopause-brain
Menopause impacts human brain structure, connectivity, energy metabolism, and amyloid-beta deposition - https://pubmed.ncbi.nlm.nih.gov/34108509/
Association of reproductive history with brain MRI biomarkers of dementia risk in midlife - https://pubmed.ncbi.nlm.nih.gov/34732544/
More research - https://www.lisamosconi.com/research
Women’s Brain Initiative - https://neurology.weill.cornell.edu/research/womens-brain-initiative

We are grateful for our sponsors:

BODYBIO

BodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code “BETTER” at checkout at https://bodybio.com/BETTER

CAROL BIKE

This is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com.

BEAM MINERALS

It's almost impossible to get all of your minerals from food alone (as much as you would like to). So, if you want to increase your mineral intake quickly and easily, try BEAM Minerals. Visit https://beamminerals.com/better and get 20% off sitewide.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Szal Gottfried’s latest book, "The Autoimmune Cure," serves as the focal point for their discussion, where they explore how trauma can manifest as autoimmunity, the distinct experiences of women in facing trauma, and practical approaches to healing. Drawing from personal experiences and clinical expertise, Dr. Sara and Dr. Stephanie navigate through the intricacies of autoimmunity, offering invaluable insights for women and their loved ones seeking holistic approaches to wellness.

Whether you're grappling with autoimmunity or simply curious about the intersection of trauma and health, this episode promises illuminating perspectives and actionable strategies for reclaiming vitality.

Episode Overview

0:00 Intro/Teaser
1:25 Revisiting Autoimmunity with Dr. Sarah Szal Gottfried
4:03 Diving Deeper into Trauma and Healing Practices
26:06 MDMA Assisted Therapy
43:43 Exploring Other Therapies
53:35 Fear of Losing Stress Productivity
57:19 Perimenopause as an Energetic Portal
1:08:43 Gratefulness for Trauma
1:11:58 Important Lab Tests
1:14:18 Key Inflammatory Markers
1:18:08 Adapting Exercise for Autoimmunity
1:20:44 The Benefits of Divorce

Bio

Sara Szal Gottfried MD is a physician, researcher, author, and educator. She graduated from Harvard Medical School and MIT, and completed residency at UCSF, but is more likely to prescribe a CGM and personalized nutrition plan than the latest pharmaceutical. Dr. Gottfried is a global keynote speaker and the author of four New York Times bestselling books about hormones, nutrition, and health. Her latest book is called THE AUTOIMMUNE CURE (March 2024). She is Clinical Assistant Professor in Dept. of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, and Director of Precision Medicine at the Marcus Institute of Integrative Health. She takes care of executives and professional athletes. Her focus is at the interface of mental and physical health, N-of-1 trial design, personalized molecular profiling, use of wearables, and how to leverage these tools to improve health outcomes. Learn more at SaraGottfriedMD.com

Resources mentioned

THE AUTOIMMUNE CURE book - https://www.saragottfriedmd.com/
ACE test - https://www.saragottfriedmd.com/discover-your-ace-score/
Instagram - https://www.instagram.com/saragottfriedmd

We are grateful to our sponsors

BON CHARGE

Whether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code "better" at checkout for a 15% discount.

FATTY15

Essential fatty acids create better skin, hair, nails, repair age-related damage to cells, and activate pathways that regulate sleep and mood. You can all that and save an additional 15% off of a 90-day subscription starter kit if you go to fatty15.com/better and use code BETTER at checkout.

JASPR

Investing in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners. 

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Gabby Reece isn't just a volleyball legend; she's a beacon of inspiration in health and fitness, a podcast host, a corporate speaker, a New York Times best-selling author, a devoted wife, and a nurturing mother. With a storied career as Nike's first female spokeswoman and a former professional beach volleyball player, Gabby embodies athleticism and grace.

In this enlightening episode, Dr. Stephanie delves into Gabby's multi-faceted life, exploring her ventures like Laird Superfoods alongside her husband, Laird Hamilton. They also uncover the essence of womanhood through Gabby’s experiences as an athlete, entrepreneur, and matriarch.

From navigating the transition from fitness model to sports icon to the intricacies of self-care and maintaining a thriving relationship, Gabby shares invaluable wisdom gained from her journey. At 54, she radiates a profound understanding of life's lessons and generously imparts her insights.

Episode Overview

0:00 Intro/Teaser

1:16 Introduction to Gabby Reese: A Woman Who Conquered Life

3:08 Overcoming Assumptions and Biases

5:57 Being Authentic and Letting Go of Approval

9:16 The Importance of Genuine Relationships and Feedback

13:10 Finding Strength in Career, Family, and Personal Choices

16:17 The Value of Women in the Post-Reproductive Stage

21:43 Movement as the Key to Mental Capacity and Success

29:16 Hypoxic Training: Building Endurance Underwater

38:00 Different Types of Conflict: Dirty Fighting vs Clean Fighting

42:35 Being the Flower or the Farmer in a Relationship

45:50 Embracing Femininity and Challenging Stereotypes

51:13 The Power of Love and Connection

54:12 The Value of Quality Relationships Over Quantity of Time

57:04 The Intentional Ingredients and Philosophy Behind Laird Superfoods

1:00:08 Overcoming Obstacles in Product Formulation and Maintaining Integrity

1:03:10 Italy's Stringent Food Standards

Bio

Gabrielle Reece is not only a volleyball legend, but an inspirational health and fitness leader, podcast host, corporate speaker, New York Times bestselling author, wife, and mother. The former professional beach volleyball player and Nike’s first female spokeswoman is the definition of both athleticism and beauty. Gabby is a force to be reckoned with in the gym and on a microphone.


Resources Mentioned

Of Boys and Men: Why the Modern Male Is Struggling, Why It Matters, and What to Do about It - https://bookshop.org/p/books/of-boys-and-men-why-the-modern-male-is-struggling-why-it-matters-and-what-to-do-about-it-richard-v-reeves/18536826?ean=9780815739876

Laird Superfood - https://lairdsuperfood.com use code Gabby2024 for a special discount

Gabby’s podcast - https://gabriellereece.com/podcast/

Gabby’s website - https://gabriellereece.com

We are grateful to our sponsors

BODYBIO

BodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code “BETTER” at checkout at https://bodybio.com/BETTER

JASPR

Investing in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to  https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners.

LMNT

We are a ski family and over this winter we have been using LMNT's Chocolate Medley. The chocolate chai is absolutely incredible with some boiling water and a splash of milk. And my kids love the chocolate mint with some hot water. If you head over to https://www.drinkLMNT.com/drestima you'll see an exclusive offer at the bottom of the page.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Sue Varma, board-certified psychiatrist or psychiatrist and Author of Practical Optimism, joins Dr. Stephanie in this episode and together, they explore practical strategies for bolstering mental fortitude, navigating emotions, and reclaiming control over one's time and mental space.

Drawing from Dr. Varma's extensive experience, including her groundbreaking work at the World Trade Center Mental Health Program, they discuss techniques to combat overwhelm, embrace the Joy of Missing Out (JOMO), and cultivate meaningful connections through friendship.

Whether you're seeking tools to regulate emotions, alleviate stress, or simply enhance your well-being, this episode promises invaluable insights for all. Tune in and embark on a journey toward resilience, empowerment, and practical optimism.

Episode Overview:
0:00 Intro/Teaser
1:15 Stress and Resilience
3:18 Practical Optimism: A Blend of Eastern and Western Philosophy
6:20 Validating the Human Experience
11:27 Medication and Calming Techniques for Inflammation
19:35 The Power of Observing Emotional "Tells"
27:08 Creating Distance from Negative Thoughts Through Mindful Observation
35:15 Reframing Cognitive Strategies for Self-Reflection
40:25 Finding Pleasure in Slowing Down and Appreciating the Senses
43:54 Slowing Down and Savoring the Present Moment
48:22 The Complexity of Emotions and Communication
50:30 The Therapeutic Power of Crying and Communication
54:20 Conflict Resolution: Resolving Conflicts Like Adults
58:03 Example of a Couple's Damaging Behavior in a Three-Legged Race
1:01:07 Communication Differences Between Men and Women
1:04:14 The Power of Feeling Supported and the Danger of Schadenfreude
1:09:54 The Importance of Relying on Others and Offering Help
1:13:28 The Importance of Choices, Work, and Sacrifices
1:20:12 Practical Optimism: The Art, Science, and Practice of Well-being

Bio:

Dr. Sue Varma is a board-certified psychiatrist who was the first medical director and attending psychiatrist at the World Trade Center Mental Health Program. She is also the go-to for all of the national morning shows on various topics related to mental health. Her first book examines how some people survive, even thrive, despite profound challenge, and how we can all optimize the things we have control over, while buffering ourselves from stress.

Website: https://www.doctorsuevarma.com/
Practical Optimism book: https://www.doctorsuevarma.com/book/

Resources mentioned:
It’s Not About the Nail - https://youtu.be/-4EDhdAHrOg?si=9zOcR3GR4E-9Ws5c

We are grateful to our sponsors:

COLDTURE

Coming soon…

BON CHARGE

I am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine.  Head over to https://bonharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.

TIMELINE NUTRITION

I'm in my mid-40s, and I've never felt more energized. One of the products I use to maximize this energy and help my muscles recover is Mitopure by Timeline. To feel your best, go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Cynthia Thurlow and Dr. Stephanie answer questions from both of their communities, covering topics ranging from managing hormones during breastfeeding while coping with insufficient sleep to issues concerning preconception and methods for cycle tracking.

They also dive into the best contraceptives for younger women, strategies for supporting detoxification, addressing fibrocystic breasts, navigating autoimmune conditions and fibromyalgia, and determining the intensity of workout routines.

There were also many questions about weight training, preferred pre-workouts, favourite supplements tailored for perimenopause and menopause, hormesis, and much more. Dr. Cynthia’s insights are as enlightening as ever, making this Ask Me Anything episode a must-listen for anyone on a journey toward optimal well-being.

Episode Overview:

0:00:00 Intro

0:01:15 AMA with Cynthia Thurlow: Hormones and Working Out

0:04:37 Strategies for Managing Sleep with a Breastfeeding Baby

0:10:23 Morning Routine for Moms vs. Perfect Morning Routine

0:18:59 Awareness and Observational Data for Infertility Journey

0:23:19 Choosing the Best Contraceptive for Younger Women

0:27:15 Different Types of Contraceptives and Potential Side Effects

0:30:51 Lack of Informed Consent for Contraception Options

0:36:47 Detoxification: Importance of Green Leafy Vegetables and Fiber Intake

0:40:42 Understanding Estrogen Metabolism and Liver Detoxification

0:45:59 Stimulating, Not Annihilating: Finding the Right Intensity

0:48:18 Finding the Balance Between Pushing Yourself and Overdoing It

0:52:36 Dealing with Increased Hunger During the Luteal Phase of Training

0:52:48 Listen to Your Body and Feed It During Luteal Phase

0:56:30 Experiment with Pre-Workout Meals and Coffee for Better Performance

0:59:50 Whey Protein and Creatine for Muscle Maintenance

1:03:34 Omega-3 and Other Key Supplements

1:04:32 Hormesis and Middle-Aged Women: Stress Tolerance and Benefits

1:08:22 Cold Plunge: Grit and Mental Resilience

Bio:

Cynthia is a nurse practitioner, CEO, and founder of the Everyday Wellness Project, and international speaker, with over 10 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show.

Resources mentioned:

Dr. Shanna Episode - https://drstephanieestima.com/podcasts/phthalates-bisphenols-the-future-of-human-fertility-with-dr-shanna-swan/

Felice Gersh episode - https://drstephanieestima.com/podcasts/bioidentical-hormones-and-hrt-with-dr-felice-gersh/

Connect with Cynthia on:

Website - https://cynthiathurlow.com

Cynthia’s Books - https://cynthiathurlow.com/book-intermittent-fasting-transformation/

We are grateful to our sponsors:

LMNT

Now for a limited time you too can get the LMNT Chocolate Medley and enjoy them hot as I have been doing with this exclusive insider bundle for you. When you buy three boxes of any flavor, doesn't have to be the chocolate it can be any of the flavors that they offer, you are going to get the fourth box free. If you head over to https://www.drinkLMNT.com/drestima you'll see that exclusive offer at the bottom of the page.

AG1

If you want to take ownership of your health, start with AG1. Try AG1 and get a free one-year supply of vitamin D3 and K2 as well as five free AG1 travel packs which are a life send when you are on the road. Get this offer, with your first purchase, exclusively at https://www.drinkag1.com/stephanie

JASPR

Investing in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners. 

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

John Miles, CEO of Passion Struck is a seasoned leader with a military background. In this episode, John shares insights on how to create intentional living and how to break through mindset barriers.

Together, John and Dr. Stephanie explore practical strategies for change, overcoming family and community dynamics, and embracing the hero's journey. They also unpack the importance of mindset shifts, addressing the challenges and obstacles that may arise on the path to personal growth.

From family dynamics to the impact of friends and community, John sheds light on the common pitfalls that can hinder progress and shares strategies to overcome them. Take advantage of this episode to create your own roadmap to intentional living and unlock your passion.

Episode Overview:

0:00 Intro/Teaser
1:28 Welcoming John Miles to the Show
9:59 Transitioning into a New Chapter of Life
13:14 Pursuing Dreams at Any Age
16:41 Allowing Yourself to Dream and Desire
23:13 Overcoming Obstacles and Self-Sabotage
28:34 Shifting Perspective: Harnessing Growth Opportunities
32:30 Solos: Vulnerability, Opinion, and Fear of Judgment
38:28 Crafting a Future Self and Rebuilding Your Brand
48:32 The Importance of Spiritual Hygiene and Self-Care
56:24 The Power of Combining SEALFIT and Stephen Kotler's Techniques
1:06:10 Different Levels of Progress on the Journey to Passion

Bio:
John R. Miles is a leading authority on intentional behaviour change, personal growth, and leadership. He is a keynote speaker, author, top-rated show host, and the founder and CEO of Passion Struck. His globally renowned podcast, Passion Struck with John R. Miles, has garnered tens of millions of downloads and consistently holds the title of the #1 alternative health podcast worldwide, securing its place among the top Global 100 podcasts on Apple Podcasts.

Resources mentioned:
Worry Wastes Your Life - https://legacyproject.human.cornell.edu/2013/04/11/worry-wastes-your-life-2/
Steven Kotler’s work - https://www.stevenkotler.com
Commander Mark Devine’s work - https://unbeatablemind.com
John’s book “Passion Struck” - https://passionstruck.com/passion-struck-book/  

We are grateful to our sponsors:

TIMELINE NUTRITION

I'm in my mid 40s, and I've never felt more energized. One of the products I use to maximize this energy and help my muscles recover is Mitopure by Timeline. To feel your best, go to timelinenutrition.com/better and use code BETTER to get 10% off your order.

JASPR

Investing in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

From the impact of wildfires and trapped pollens indoors to unseen pollutants like VOCs, off-gassing, and cooking byproducts, this conversation spans practical solutions. Dr. Stephanie and Mike outline protocols ranging from simple measures like opening windows and incorporating plants to investing in advanced air purification systems. They also cover geographical nuances, addressing challenges in different climates, from mould concerns in cold and humid regions to issues faced in arid environments.

Special discount: get 20% off a wonderful Jaspr air filter using code BETTER at https://jaspr.co/better until Feb 5 - and then 10% off after that. 

Notably, the episode explores the critical link between air quality and cognitive health, providing invaluable insights for those looking to enhance overall well-being in the new year. Don't miss this informative conversation with Mike Feldstein—it's a comprehensive guide for anyone seeking to optimize their health through better air quality.

Episode Overview:
0:00 Intro
1:20 Introduction to the conversation on air quality
3:53 Air Quality Day and the Importance of Clean Air
7:09 Understanding the Impact of Wildfire Smoke on Indoor Air Quality
13:06 Furnace Filters and the Importance of Clean Air
18:52 VOCs and the Impact on Air Quality
22:12 Air Quality Affects Brain Performance
30:39 The Importance of Clean Air for Travelers
39:33 Importance of Clean Air for Better Sleep Quality
43:33 Placement of Air Purifiers in Bedrooms and Other Areas
46:50 Improving Sleep Quality with a Simple Tip
50:18 Easy, Low-Cost Solutions for Improving Indoor Air Quality
53:36 Cooking Outside and the Importance of Ventilation in Homes
57:57 Importance of Checking Bathroom Fan and Range Hood Functionality
1:06:47 The Jaspr Unit's Modern Design and Aesthetic Appeal
1:15:25 Understanding Fallow Time in Surgical Operating Rooms
1:18:31 Affordable Pricing and Lifetime Warranty for Air Purifiers

Bio:
Mike Feldstein, is the founder of Jaspr and air quality expert. He leveraged his experience in wildfire restoration and air quality consulting to start Jaspr, a premium air purifier company, to innovate in air science and technology. His purpose is to protect air quality and boost human health using the latest in air quality science and tech.

Resources Mentioned:

Visit https://jaspr.co/better for 20% off during the first week after this episode airs,  instead of the regular 10%.

The Long-Run Economic Consequences of High-Stakes Examinations: Evidence from Transitory Variation in Pollution - https://www.aeaweb.org/articles?id=10.1257/app.20150213

Air Quality and Error Quantity: Pollution and Performance in a High-Skilled, Quality-Focused Occupation - https://www.journals.uchicago.edu/doi/full/10.1086/698728

Indoor Air Quality and Strategic Decision Making - https://pubsonline.informs.org/doi/10.1287/mnsc.2022.4643

Associations between illness-related absences and ventilation and indoor PM2.5 in elementary schools of the Midwestern United States - https://www.sciencedirect.com/science/article/pii/S0160412023002179

NASA’s Plant Science is Rooted in Earth and Shoots for the Stars - https://science.nasa.gov/science-research/biological-physical-sciences/nasa-plant-science-is-rooted-in-earth-and-shoots-for-the-stars/

Connect with Mike on:
IG: https://www.instagram.com/jasprco/

We are grateful to our sponsors:

Apollo

I am happy to report that I have noticed better HRV or heart rate variability, and my deep sleep is off the charts. If you want to experience some of these benefits as well, head on over to https://apolloneuro.com/better and use code BETTER at checkout to get $50 off.

CAROL Bike

One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level - how cool is that? And for a limited time, you can get $100 off a CAROL Bike if you use the promo code BETTER at https://carolbike.com

Beam Minerals

It is almost impossible to get all of your minerals from food alone as much as we would like it to be. So, if you want to increase your mineral intake quickly and easily, try Beam Minerals for yourself. Head over to https://beamminerals.com/better for 20% off of the entire store.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. David Rabin, guides us through the realms of distress, bad stress, and eustress, the good stress that can benefit us – with exercise as a prime example. The conversation unravels the collective stress epidemic and delves into the physiological consequences of chronic inflammation and stress.

Dr. Rabin shares his insights on mechanisms and interventions that can enhance parasympathetic function. From breathing exercises to meditation, Dr. Estima and Dr. Rabin explore a vast array of tools for healing. Heart rate variability takes center stage, becoming a crucial predictor for longevity. The duo explores its origins, manipulability, and the intriguing variations between individuals – addressing questions about age, genetics, and nutrition and their impact on HRV.

Dr. Estima and Dr. Rabin also venture into the fascinating realm of the female stress response and feeling safe, uncovering the unique and distinct ways women navigate stress compared to their male counterparts. The exploration of this topic promises an engaging and enlightening discussion that sets this episode apart.

Episode Overview:

00:00 Intro and Teaser

01:08 Introduction to Stress and Its Impact on the Body

04:02 Understanding the Difference Between Eustress and Distress

08:24 Individual Responses to Stress Based on Personal History

10:37 The Meaning of Wearing Masks: Personal Choice or Political Statement?

20:26 Training the Mind-Body Connection for Resilience

23:28 Collective Distress and Hyper-vigilance in Society

26:23 The Connection Between Stress and Learning Difficulties

29:25 The Primitive Stress Response: Survival Threats and Fear

33:13 Biomarkers for Stress and Sympathetic Dominance

36:09 Understanding Heart Rate Variability (HRV) and Its Significance

39:25 Factors Affecting HRV: Individual Differences and Upward Trends

48:44 The Importance of Feeling Safe for Sleep and Health

57:54 The Benefits of Soothing Touch and Apollo Wearable

62:34 Introducing Apollo Neuro: Frequencies for Body Wellness

66:16 The Benefits of Apollo Neuro for Sleep and Recovery

Bio:
Dr. Dave Rabin, MD, PhD, is a neuroscientist, board-certified psychiatrist and Executive Director of The Board of Medicine, who is one of only a handful of psychedelic experts duly credentialed as an MD and PhD and practicing ketamine and MDMA-assisted therapy with his patients. In 15 years of studying the impact of chronic stress in humans, he focuses on non-invasive therapies for treatment-resistant illnesses. He is also the Co-founder & Chief Medical Officer at Apollo Neuroscience, the first scientifically validated wearable technology to improve heart rate variability, focus, relaxation, and access to meditative states by delivering gentle vibrations to the body.

Resources mentioned:

https://Apolloneuro.com

https://Wearablehugs.com

Social @drdavidrabin

We are grateful to our sponsors:

Equip

Equip Foods Prime Protein is a complete beef protein with the nutritional equivalent of a 4-ounce grass-fed beef. But it tastes like dessert, not beef. So head over to https://equipfoods.com/better and use code better at checkout. It is going to give you a whopping 20% off of your entire order.

Timeline

A consequence of aging is declining mitochondria. Mitopure helps to improve energy so that you can continue to engage in the activities you love. Go to https://www.timelinenutrition.com/better and the code will be “BETTER” for 10% off your order.

Bon Charge

If you want glowing, younger, firmer-looking skin this year with minimal effort or time without really changing your usual day or night routine, head over to https://boncharge.com/better and use the discount code better at checkout and that gives you 15% off your entire cart.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Tommy Wood is a Neuroscientist, Researcher, and Athletic Performance Consultant and in this episode, he and Dr. Stephanie explore the crucial links between muscle strength, nutrition, and brain health, addressing age-related decline and prevention.

Dr. Wood, a distinguished scholar with extensive expertise, also covers topics ranging from the impact of muscle on cognitive health to nutrition strategies for optimal aging. The episode also delves into systemic inflammation, omega-3s, and supplementation's role in reducing cardiovascular risks.

Discover the fascinating connection between language learning and a healthy brain, followed by a deep dive into Dr. Wood's specialization - head injuries. Gain valuable insights into injury mechanisms, metabolic demands, and effective strategies for acute and chronic stages of concussion.

Resources mentioned
Cod Liver Oil https://www.greenpasture.org/product/blue-ice-blend-liquid/
Podcast https://www.brainjo.academy/the-better-brain-fitness-podcast/
Citicoline (Cognizin) in the treatment of cognitive impairment https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695184/
Thorne Vitamins https://www.thorne.com

Connect with Dr. Tommy on
IG https://www.instagram.com/drtommywood/
Website https://www.drtommywood.com

Episode Overview

0:00:00 Intro teaser

0:01:16 Introduction to Dr. Tommy Wood

0:04:24 Sleep, Exercise, and Supplementation for Head Injury Recovery

0:07:10 Exercise and Cognitive Function: The Minimum Effective Dose

0:16:58 Importance of Muscle Quality and Evaluation

0:21:41 Strength Relative to Body Size Predicts Cognitive Function

0:26:27 Working on a Simple Predictor of Muscle Quality Based on Blood Tests

0:30:06 Understanding FFMI and Its Importance in Healthy Living

0:39:04 The Importance of Omega-3s and Brain Health

0:42:24 Debunking Myths About Omega-3s

0:48:22 Creatine Supplementation and Cognitive Function in Older Individuals

0:52:22 Complementary Roles of EPA and DHA in the Brain

0:55:46 The Importance of Eggs as a Primary Source of Choline

1:00:20 Age-Related Cognitive Decline and Lifestyle Factors

1:06:10 Stimulating the Brain for Optimal Cognitive Function

1:15:07 The Benefits of Coordination-Based Movements and Social Activities

1:18:17 Pushing Boundaries and the Importance of Failure for Learning

1:23:27 Defining a Concussion: Impact on Neuronal Function

1:27:17 The Traumatic Impact of an Accident

1:30:08 The Challenges of Concussion Research and Individual Variations

1:33:09 Exploring the Role of Sex Effects in Brain Injuries

1:35:46 Lack of Evidence for Cooling Caps and Devices in Concussion Treatment

1:39:32 Palm Cooling Not Effective for Brain Temperature Control

1:43:08 Ketone Bodies Show Promise, but More Research Needed

1:46:23 Importance of Sleep and Supplements for Concussion Recovery

We are grateful to our sponsors

Levels

Tracking your glucose can help you learn more about what you should and shouldn't be eating based on your own unique physiology. Right now Levels is offering my listeners an additional two free months off their annual membership. Just use the link https://levels.link/better

Beam

If you want to replenish your mineral stores and detox your body, don’t buy a cabinet full of supplements, just take BEAM Minerals humic and fulvic minerals every morning. Go to https://beamminerals.com/better for 20% off the entire store.

Apollo

After wearing the Apollo Neuro device during sleep consistently for two months, I found a marked improvement in my HRV overnight, suggesting my autonomic system is regulating itself more efficiently. To experience Apollo for yourself go to https://apolloneuro.com/better and use code BETTER at checkout to get $50 off.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

In this conversation, Dr. Suzanne and Dr. Stephanie explore the intricate journey from perimenopause to menopause, shedding light on the clinical indicators and hormonal shifts that mark this transformative phase. Join them as they unravel the mysteries of FSH, LH, thyroid, and the fascinating grandmother theory of evolution.

Dr. Suzanne also shares insights on diverse aspects of menopause. From the impact of estrogen changes on incontinence, sexual function, and vasomotor disturbances, to a discussion on bioidentical hormones and the often controversial testosterone replacement therapy for females.

This episode isn't just a conversation; it's a comprehensive guide to optimizing health, empowerment, and flourishing as we age.

Connect with Suzanne:
Website - https://thedrsuzanne.com/
Facebook - https://www.facebook.com/askdrsuzanne/
Twitter - https://twitter.com/askdrsuzanne
LinkedIn - https://www.linkedin.com/in/askdrsuzanne/
IG - https://www.instagram.com/askdrsuzanne/?hl=en
TikTok - https://www.tiktok.com/@askdrsuzanne
YouTube - https://www.youtube.com/user/askdrsuzanne/videos

Episode Overview:

0:00 Intro
4:10 Welcome Dr. Suzanne Gilberg-Lenz
13:08 Embracing Feminine Energy: Softness, Strength, and Vulnerability
16:26 Defining Menopause and Perimenopause: Terminology and Transitions
19:36 Menopause: Not a Disease, But a Natural Developmental Phase
24:49 Perimenopause: Changes in Hormonal Orchestrations
31:03 Childhood Memories and Conversations with Grandparents
39:14 Thyroid and Reproductive Hormones Impact on Each Other
42:16 Inflammation, Thyroid, and Gut Health
49:29 Open Conversation and Respect in Healthcare Disagreements
56:26 Understanding the Pelvic Floor and Its Functions
1:04:26 The Protective Role of Fat and Beta-Amyloid Plaques
1:12:53 The Importance of Having Early Conversations About Disruption
1:16:04 Off-label Uses of Hormone Therapy for Dryness and More
1:19:24 Personality Changes and Anxiety in Menopause
1:22:42 The Complexity of Libido and the Role of Testosterone
1:26:04 Nurturing a Deep and Meaningful Connection in Relationships
1:29:29 Where to Find Dr. Suzanne’s Resources

We are grateful to our sponsors:

Neurohacker

We want to have the privilege of aging, right? Well, this is going to help you age well. Go to https://neurohacker.com/better to try Qualia Senolytic with a 100-day money-back guarantee and use code BETTER to get you 15% off of your order.

CAROL Bike

Ladies this is possibly my favorite cardio machine ever. For a limited time, get $100 off CAROL Bike with promo code BETTER. Visit https://www.carolbike.com today.

Timeline Nutrition

I'm in my mid 40s and I have never felt more energized. One of the products I use to get this energy is TimeLine. To feel your best, go to https://www.timelinenutrition.com/better and the code will be “BETTER” for 10% off your order

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Tony Youn (America's Holistic Plastic Surgeon) is an expert in skincare and beauty and in this episode, he and Dr. Stephanie dive deep into the world of skin, aging, and the holistic approach to maintaining youthful skin.

This episode is a candid conversation about collagen degradation, elastin maintenance, and the essential beauty routines for morning and night. Discover the secrets to an ideal skincare routine, and for those who love going the extra mile, explore additional skincare practices, as Dr. Stephanie and Dr. Youn share their insights.

Resources mentioned:

QURE Dermal Stamper - https://www.qureskincare.com/

Kyle Gillett’s episode - https://hellobetty.club/hormone-optimization-testosterone-hrt-hair-loss-obesity-with-dr-kyle-gillett-md/

Ekashi Oil - https://www.hairprescriptives.com/products/ekakshi-oil-complex-active-hair-and-scalp-serum-treatment?variant=20366958887023

Support your local bookstores - https://bookshop.org 

Connect with Tony on:

Website: https://autojuvenation.com

Tony's book: https://bookshop.org/p/books/younger-for-life-feel-great-look-your-best-and-extend-your-healthspan-at-any-age-original-anthony-youn/20054917?ean=9781335007872

IG: https://www.instagram.com/tonyyounmd

YouTube: https://www.youtube.com/@doctoryoun

TikTok: https://www.tiktok.com/@doctoryoun

Facebook: https://www.facebook.com/dryoun

X: https://www.twitter.com/TonyYounMD

Tony's website: https://www.younbeauty.com

Episode Overview:

00:00 - Intro
05:02 - Rejection Marketing and Aging Skin
15:28 - Skincare Routine and the Timeframe for Improvement
20:02 - Anti-Aging Products for Your Skin
31:24 - Discussion on Sunscreen and Sun Protection
40:33 - Treating Age Spots
48:43 - Options and Techniques for Facial Rejuvenation
58:39 - Face Yoga and Microcurrent Pros and Cons
01:05:02 - Botox and Lip Enhancement
01:15:15 - Options for Injectable Fillers and Associated Dangers
01:19:57 - Natural Solutions for Thinning Hair
01:28:19 - Brazilian Butt Lift Warning

We are grateful to our sponsors:

Timeline Nutrition

One of the cornerstones of my health regimen is Timeline Nutrition's Mitopure which re-energizes your mitochondria. So, if you want to have more energy, go to https://www.timelinenutrition.com/better and use the code BETTER for 10% off your order.

Bon Charge 

If you want glowing, younger, firmer-looking skin this year with minimal effort or time without really changing your usual day or night routine, head over to https://boncharge.com/better and use the discount code better at checkout and that gives you 15% off your entire cart.

Apollo

To get better HRV and improve your deep sleep, head on over to https://apolloneuro.com/better and use code BETTER at checkout to get $50 off at checkout.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

In this solo episode with Dr. Stephanie, she prepares you for the new year. To do that she shares with you a few questions that emphasize valuing ourselves, not seeking approval, and focusing on self-worth. She also discusses navigating obstacles, encourages self-reflection, and shares her own annual planning process.

Remember, we are in the business of turning dreams into memories and Dr. Stephanie hopes that with the help of this episode, you will do the same in your year to come.

Resources mentioned:

Vivid Vision planning https://consciouscopy.co/vivid-vision-examples/

Dr. Julia DiGangi episode https://hellobetty.club/mastering-your-emotions-pain-and-becoming-magnetic-with-dr-julia-digangi/

Dr. Stephanie’s lab sheet https://hellobetty.club/practitioner-resources

The Love Language Quiz https://5lovelanguages.com/quizzes/love-language

Episode Overview:

0:00:00 Intro

0:00:42 Finding Clarity During Holiday Time

0:02:10 Exploring Self-Reliance and Asking for Help

0:06:34 Balancing Others' Opinions with Self-Acceptance

0:10:14 Others' Resistance to Growth and Change

0:12:21 Embracing Your Light and Darkness

0:14:42 Designing the Perfect Day with Assurance

0:18:04 Annual Planning Meeting: Health, Fitness, Business, Relationships, Wins

0:24:05 Gratitude to the Listener and the Team

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

In this special re-release, Dr. Stephanie dives deep into Alan's wealth of knowledge, exploring his influential work and notable clients. Alan shares his contributions to scientific literature, from popular magazines to peer-reviewed journals. Alan doesn't just stop at research; he brings his expertise to the field, designing programs for recreational enthusiasts, professional athletes, and everyday individuals striving to be their best.

In this episode, Alan and Dr. Stephanie give you a masterclass on protein - from protein timing to optimizing muscle mass, they cover it all. Explore the anabolic window, delve into the world of plant versus animal proteins, and brace yourself for some controversial gems revealed towards the end of the conversation.

Resources mentioned in the episode:

Alan's AARR Research Review - https://alanaragon.com/aarr/

Alan’s Book “Flexible Dieting” - https://alanaragon.com/books/

Study: How much protein in a single meal can be used for muscle building - https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1

Study: Animal vs Plant Protein - https://pubmed.ncbi.nlm.nih.gov/36822394/

Quorn Protein - https://www.quorn.us/mycoprotein

Study: SWAP MEAT - https://med.stanford.edu/nutrition/research/completed-studies/SWAPMEATstudy.html

Episode Overview:

0:00 Intro

2:55 The Importance of Flexible Thinking in Nutrition

6:24 Understanding What Flexible Dieting Really Means

14:21 Alan's Position on Nutrient Timing

15:35 The RDA has not been changed since 1980.

27:15 Loss of Muscle Mass: The Beginning of the End

30:57 Protein Intake for General Population: 1.2-1.6 grams per kilogram?

35:22 Protein per Meal Concern for the Elderly

38:21 The Importance of Protein for Women's Muscle Mass

42:16 The Role of Pre-Bed Protein in Muscle Protein Synthesis

49:03 Fasting and Autophagy: Understanding the Basics

1:00:15 Glycogen Resynthesis and the Importance of Carbohydrate Intake

1:03:43 The Theory of the Post-Exercise Anabolic Window

1:07:28 Doubts About the Importance of the Anabolic Window and Focus on Nutrient Availability

1:12:07 Post-Workout Shake vs Regularly Scheduled Meals

1:16:44 Timing and Loading Phase of Creatine Supplementation

1:20:33 Simon's Tree-Jacked Hippie Persona

1:24:50 Confounding Variation Due to Responders and Non-Responders

1:28:14 Study Limitations: Specific Protein Type and Training Status

1:31:30 Considering Long-Term Health and Nutritional Factors

1:32:51 Concerns About Long-Term Vegetarian/Vegan Diets and Nutrition Deficiencies

1:37:25 The Reality of Some People Exiting Veganism for Health Reasons

We are grateful to our sponsors:

Apollo

To get better HRV and improve your deep sleep, head on over to https://apolloneuro.com/better and use code BETTER at checkout to get $50 off at checkout.

Equip

Have fun hitting your protein goals with grass-fed beef isolate from Equip. Head on over to https://equipfoods.com/better and use code BETTER at checkout, which is going to give you 20% off of your entire cart. 

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Bikman is an expert in the intricate topic of fat metabolism, specifically exploring how fat cells transform from reproductive to menopausal years and the metabolic implications of this transition. This conversation also covers insulin resistance and sensitivity throughout the menstrual cycle, addressing female-specific disorders, optimal protein sources, and the nuanced mechanisms of different types of fat.

With a deliberate focus on empowering women to embrace a positive perspective on fat, the episode provides valuable insights for those in both reproductive and menopausal stages, offering a deep dive into the metabolic consequences faced by women in these phases of life. This lively and informative chat with Dr. Bikman with leave you with a brand-new perspective on fat.

Resources Mentioned:

The previous episode with Ben: https://podcasts.apple.com/ca/podcast/ben-bikman-on-why-we-get-sick-insulin-resistance-and/id1479074542?i=1000507284064

Ben Bikman glucagon talk: https://www.youtube.com/watch?v=z3fO5aTD6JU&ab_channel=LowCarbDownUnder

Survival of the Fattest book: https://amzn.to/3uAIuug

HLTH CODE meal replacement shake: https://gethlth.com/

More on Dr. Bikman:

Website - https://www.insuliniq.com

Episode Overview:

0:00 - Intro

0:05:11 The Importance of Fat Cells and Their Role in Metabolism

0:11:11 Mitochondria in Brown Fat Cells and Cellular Work

0:14:32 The Beiging Effect on White Fat Cells

0:20:05 Society's Issue: Offense in Scientific Discussions

0:24:12 Sex Hormones and Fat Storage in Females

0:28:31 The Metabolic Burden of Pregnancy and Lactation

0:37:13 Women's Metabolic Changes with Age and Fertility

0:46:50 The Effects of Hypertrophic Fat Cells

0:50:40 Glucagon: The Opposite of Insulin

0:56:06 Protein and Glucose Interaction and Insulin Spiking Effect

1:05:36 The Challenges of Plant Proteins and Heavy Metals

1:09:00 The Controversial Role of Protein in the Blue Zones

1:18:42 Resistance Training for Muscle Growth

1:28:08 Convenient Nutrition for Busy Lifestyles

1:29:41 The Importance of Ending a Fast Properly

TBD

We are grateful to our sponsors:

DIVI

If you want to start a healthy scalp routine that leads to healthier hair, I have a special offer for you! Go to https://diviofficial.com/BETTER or enter BETTER at checkout to get 20% off your first order.

Timeline Nutrition

One of the cornerstones of my health regimen is Timeline Nutrition's Mitopure which re-energizes your mitochondria. So, if you want to have more energy, go to https://www.timelinenutrition.com/better and use the code BETTER for 10% off your order.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

In this rebroadcast of the original conversation from earlier this year, Dr. Kyle Gillett and Dr. Stephanie embark on a deep dive into the intricate world of hormones, with a special focus on androgens. During the conversation they touch on the critical role of sleep, discuss the complexities of PCOS, and delve into the mysteries of hair and hair loss. They also explore TRT, or testosterone replacement therapy, and the broader spectrum of hormonal replacement therapy for women.

Dr. Kyle also shares his knowledge in the realm of obesity, exploring the neurobiology and genetic foundations that contribute to this complex issue. So, get ready for a journey through the lipostat and ventromedial hypothalamus—yes, all the geeky things that Dr. Stephanie loves to dissect.

Connect with Dr. Kyle on:
IG - https://www.instagram.com/kylegillettmd/
Website - https://gilletthealth.com/
Podcast - https://podcasts.apple.com/ca/podcast/the-gillett-health-podcast/id1631735999
YouTube - https://www.youtube.com/@gilletthealth6738/videos
IG - https://www.instagram.com/gilletthealth/

Resources Mentioned:
Gorilla Mind - https://gorillamind.com

Episode Overview:

00:00:00 Introduction

00:02:48 Welcome to Dr. Kyle Gillett and the Topic of Hormones

00:12:02 The Best Diet: Omnivorous or Plant-Based?

00:22:03 Differential Conversion of Testosterone to DHT in Various Cells

00:24:31 PCOS and Androgen Dominance

00:30:53 Optimizing DHT Levels in the Body

00:32:04 Creatine and Its Impact on DHT Levels

00:33:45 Extending Fertility in Women and the Role of HRT

00:36:58 The Importance of Maintaining a High-Performing Body

00:42:35 L-Carnitine: An Option for Plant-Based Diets

00:46:39 Boron and Its Role in Hormone Optimization

00:50:06 Half-life of SHBG and Its Regulation

00:53:26 Hair Loss and the Different Types of Hair Loss Explained

01:02:17 Practices for Improving Sleep and Hormone Optimization

01:06:21 The Connection Between Sleep, Menopause, and Estrogen Reduction

01:07:59 The Complexity of Obesity and Calorie Balance

01:13:05 Importance of Maintaining Lean Body Mass During Weight Loss

01:16:17 Strategies to Circumvent Feedback Mechanisms for Weight Loss

01:20:43 Strategies to Slow Down Eating and Practice Intuitive Eating

01:29:14 Leptin and Its Role in Satiety and Fat Mass

01:35:31 Why Don't All of Us Become Obese? Genetic Factors

01:38:33 Testosterone, Dopamine, and Palatability of Foods

We are grateful to our sponsors:

Equip

You can use this daily, after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.

Levels

Tracking your glucose is not just about diabetes, but it's Alzheimer's disease, heart disease, and stroke, it affects your day-to-day energy levels, your ability to even control your weight and sexual function. Right now Levels is offering listeners an additional two free months off an annual membership if you go to https://levels.link/better

Insider Tracker

The goal in life is not just to live longer, but to have more of the years that you live spent healthy. So not just a longer life, but the ability to do things that you love in your 60s, your 70s, your 80s and beyond - and Inside Tracker will help you do just that. Just go to https://insidetracker.com/drstephanie and use code ESTIMA20 to get 20% off

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Anurag Singh joins Dr. Stephanie to shed light on the potential health benefits of Urolithin A. This compound, found in foods such as pomegranate, raspberries, pecans, and walnuts, has been linked to improved muscle function, cardiovascular health, brain cognition, skincare, and more by boosting mitochondrial function.

Learn where Urolithin A is produced in the body, who benefits from it, and its impact on various aspects of life, from the immune system to brain health. Discover the science behind this innovative compound and the dedication to research and development that sets it apart from traditional supplements. Don't miss this eye-opening conversation with a true game-changer in the field of aging and wellness.

In this episode, you will learn about the science and research behind Urolithin A and how it's revolutionizing the way we approach aging. Tune in and discover the key to a healthier, more vibrant life with this fascinating discussion.

Resources mentioned:
Impact of the Natural Compound Urolithin A on Health, Disease, and Aging - https://www.cell.com/trends/molecular-medicine/fulltext/S1471-4914(21)00118-0?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1471491421001180%3Fshowall%3Dtrue

Connect with Dr. Singh on:
https://www.instagram.com/timelinenutrition/  
https://www.amazentis.com/
https://ch.linkedin.com/in/asingh041
https://twitter.com/asingh04

Episode Overview:

0:00:00 The Connection Between Mitochondria and Immune Health

0:01:18 Introduction to the Game-Changing Compound: Urolithin A

0:04:34 Introduction to Dr. Anurag Singh and Urolithin A

0:07:22 Urolithin A as a Postbiotic and Its Impact on Health

0:10:11 Gut Microbiome Diversity and Richness in Urolithin A Production

0:12:41 Possibility of Changing the Environment to Enhance Urolithin A Production

0:15:28 Urolithin A's Influence on Skeletal Muscle and Mitophagy

0:18:04 Measuring Improvement in Mitophagy with Urolithin A

0:21:08 Urolithin A's Impact on Metabolic Function and Lipid Markers

0:26:31 Urolithin A Supplementation Improves Skeletal Muscle Strength and Endurance

0:31:13 Improved Recovery for Amateur Athletes

0:34:16 Urolithin A as a Post-Workout Supplement

0:36:53 Urolithin A's Effects on Mitophagy for Disc and Joint Health

0:39:43 Joint and Muscle Health: Mitophagy and Inflammation

0:42:56 Reduction in Redness and Photo Damage

0:52:13 Safety Evaluation and FDA Approval of the Molecule

0:55:14 Therapeutic Intervention and Environmental Considerations

We are grateful to our sponsors:

Equip is the easiest way to support healthy joints and tissues, and support recovery after an injury. Put one scoop of Equip Foods Collagen and 1 scoop of their pre-workout in water before an early morning workout - and then make a post-exercise shake with their Prime Protein. Go to https://equipfoods.com/better and the code: BETTER for 20% off

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Kwadwo is not only a dedicated healthcare professional but also a passionate researcher committed to optimizing ICU resources and improving access to palliative care without compromising quality. Join Dr. Stephanie and Dr. Kwadwo as they engage in a therapeutic and enlightening conversation about healthcare policy, with a particular focus on the COVID pandemic. They explore what went wrong, what went right, and the valuable lessons we can learn from this global health crisis. Together, they delve into the policies implemented in Canada and the United States, sharing their experiences as Ontario residents, discussing travel restrictions, vaccine passports, and mandates.

Tune in for a thought-provoking discussion on how we can heal and improve healthcare delivery both in North America and around the world, especially in regions where vaccine policies have been coercive rather than individualized. Don't miss this insightful episode with two passionate healthcare professionals who share their vision for a better, more compassionate future.

Connect with Dr. Kwadwo on:
Unapologetic Leadership: Finding The Moral Courage To Do The Right Thing book: https://amzn.to/401ZHbJ
Twitter: https://twitter.com/kwadwo777
LinkedIn: https://www.linkedin.com/in/kwadwo-kyeremanteng/
Instagram: https://www.instagram.com/kwadcast/?hl=en
Podcast: https://kwadcast.substack.com/podcast
YouTube: https://www.youtube.com/@kwadcastsolvinghealthcare1948/about

Episode Overview:
0:00:00 Intro

0:01:13 Introducing Dr. Kwadwo Kyeremanteng and His Work in Healthcare

0:06:11 Ignored Health Factors in COVID-19 Outbreak

0:08:41 Leadership Based on Polling, Not Unapologetic Values

0:12:12 Holistic Approach in Leadership, Considering All Aspects for Success

0:15:37 Core Values: Excellence, Zest for Life, Gratitude, and Courage

0:18:35 Impacts of COVID Closures on Children's Mental Health

0:29:10 Challenging the Black and White Thinking in Vaccinations

0:29:59 Media's Failure to Acknowledge Metabolic Disease Risk Factor

0:33:05 Pursuit of Truth in Medicine and Science

0:34:43 Struggles and Tragedies of Dealing with COVID at Work

0:37:14 The Consequences of Coercion and Lack of Understanding

0:40:14 Considering the Patient's Perspective and Cultural Influence

0:43:44 Personalizing Health Interventions for Individual Patients

0:47:08 Leaders Showing Humility and Connecting with the People

0:50:01 The Effects of Learned Helplessness on Children's Future Leadership

0:53:36 Ways to Become an Unapologetic Leader: Leaning on Action, Embracing Failure, and Delegating

0:58:16 Reflecting on Failure and Learning from It

1:02:38 Meaningful Conversation on Healing and Facilitating Change

We are grateful for our sponsors:

If you want to start a healthy scalp routine I have a special offer for you to help you do just that. Go to https://diviofficial.com/BETTER or enter BETTER at checkout to get 20% off your first order.

Wear it to sleep every night and notice an improvement in your HRV and deep sleep that is off the charts. Go to https://apolloneuro.com/better and use code BETTER to get $50 off at checkout.

These minerals taste like water, so you can down them in seconds every single morning. If you want to try Beam Minerals for yourself, head over to https://beamminerals.com/better for 20% off of the entire store.

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Neha Sangwan is an internal medicine physician with a focus on addressing the root causes of stress, miscommunication, and interpersonal conflict. In this episode, Dr. Neha and Dr. Stephanie delve into the physical and psychological consequences of stress on the body. Dr. Sangwan explores topics like chronic fatigue syndrome, burnout, and the distinctions between burnout and depression. She also takes you on a journey of body mapping to help you identify signs of burnout and offers practical coping strategies.

If you've ever found the concept of managing your mindset elusive, this episode brings clarity to the intangible world of stress. Learn about the phases of burnout and how to navigate them: alarm, adaptation, exhaustion. This episode is filled with valuable insights and is sure to leave you with a newfound understanding of the impact of stress on your body and mind.

Resources mentioned:
Opening Up: The Healing Power of Expressing Emotions - https://psycnet.apa.org/record/1997-05130-000
Talk Rx: Five Steps to Honest Conversation that Create Connection, Health, Happiness - https://www.goodreads.com/en/book/show/25483005
Awareness Prescription for Burnout PDF + personal video mini-series of Doctor Neha - https://intuitiveintelligenceinc.com/burnout-rx/
Awareness Prescription handout + live client videos - https://intuitiveintelligenceinc.com/awareness-rx/
Neha’s Books - https://nehasangwan.com/books/

Connect with Dr. Neha:
Website - https://intuitiveintelligenceinc.com
Facebook - https://www.facebook.com/DrNehaSangwan
Twitter - https://twitter.com/doctorneha
YouTube - https://www.youtube.com/user/nehashangout

Episode Overview:
0:00 Intro
1:32 Introduction to Dr. Neha Sangwan and Her Expertise
4:16 Introduction and Overview of the Conversation
8:02 The Triad of Burnout: Exhaustion, Cynicism, and Ineffectiveness
14:49 The Proverbial Straw: Burnout vs Depression
20:43 Listening to the Body: Symptoms of Burnout and Exhaustion
24:33 Physical Signals of Perimenopause: Hot Flashes, Altered Sleep Pattern
28:02 Body Signals: Hip Tightness, Tension Cramping in Legs
31:37 Addressing Symptoms Based on Physicality and Individual Presentation
35:10 Using Singing and Chanting as a Form of Therapy
38:31 The Need for an Integrated Approach in Healthcare
42:05 The Importance of Empathy and Bedside Manner in Healthcare
45:16 Navigating Emotions: The Importance of Body Signals
52:56 The Interconnected Systems of Functional Medicine and Healing
56:14 Different Approaches in Healthcare: Physical vs. Holistic
1:02:33 The Positive Impact of Addressing Mental and Emotional Health
1:06:18 The Power of Hormones, Diet, and Fitness
1:09:01 Finding Purpose in Communication
1:11:22 Body Image and Self-Compassion While Writing a Book
1:14:15 Stood Up: Initial Thoughts and Benefit of the Doubt
1:17:11 Neha's Lack of Manners and Punctuality
1:17:42 Personalization: Making Problems About Oneself
1:21:27 Connecting Emotions with Thoughts
1:22:11 Education and Women in Leadership: A Game-Changing Opportunity
1:29:03 The Power of Mind and Emotions: Handling Criticism with Grace
1:33:05 The Body's Physical Signals and the Need for Curiosity

We want to thank our sponsors:

Equip is the easiest way to support healthy joints and tissues, and support recovery after an injury. Put one scoop of Equip Foods Collagen and 1 scoop of their pre-workout in water before an early morning workout - and then make a post-exercise shake with their Prime Protein. Go to https://equipfoods.com/better and the code: BETTER for 20% off

The goal in life is not just to live longer, but to have more of the years that you live spent healthy. InsideTracker can help you optimize your health span so you can do just that. Go to https://insidetracker.com/drstephanie and use the code ESTIMA20 for 20% off.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

From understanding your ultimate game to the importance of gratitude, hope, love, and self-compassion, this conversation offers valuable insights for anyone seeking to make the most of their time and live with excellence. Don't miss this inspirational discussion on optimizing your potential and embracing the hero's journey.

In their conversation, Dr. Stephanie and Brian explored the virtues essential for living a fulfilled life, emphasizing the importance of understanding our ultimate purpose. They also delved into the internal conflict between vice and virtue and touched upon gratitude, hope, zest, love, strengths, and the concept of developing anti-fragility through overcoming challenges. Additionally, They addressed various elements of confidence, including emotional resilience, grit, self-compassion, managing perfectionism, fostering optimism, and finding passion in our work and relationships.

Bio:

Brian Johnson is the Founder & CEO of Heroic Public Benefit Corporation. He’s 50% Philosopher + 50% CEO and 101% committed to helping create a world in which 51% of humanity is flourishing by the year 2051. As a Founder/CEO he’s made crowdfunding history and built and sold two social platforms. As a Philosopher/teacher, he’s helped millions of people from around the world, trained 10,000+ Heroic Coaches from 100+ countries and created a protocol that science says changes lives. He lives in the country outside Austin, Texas, with his wife, Alexandra, and their two kids, Emerson and Eleanor. 

Connect with Brian on: 

Website: Heroic.us/book

Tiktok: https://www.tiktok.com/@heroicbrian

Instagram: https://www.instagram.com/heroicbrian/

Facebook: https://www.facebook.com/heroicbrian/

Linkedin: https://www.linkedin.com/in/heroicbrian/

YouTube: https://www.youtube.com/@HeroicBrian

Resources mentioned:

Brian’s Book: https://www.amazon.com/Aret%C3%A9-Activate-Your-Heroic-Potential/dp/B0C75GW5X3

Episode Overview:

0:00:00 The Wisdom of Embracing Failure

0:05:08 Introducing "Areté: Activating Your Heroic Potential”

0:14:20 Clarity on "Do" and "Don't" to Be at Your Best

0:19:10 Embracing Challenges and the Hero's Journey with Love and Strength

0:22:48 Boosting Happiness with Gratitude

0:27:26 Cultivating Hope in Challenging Times

0:31:54 Rats Swimming for 60 Hours: Belief and Endurance

0:33:45 Reflecting on the Power of Gratitude and Hope

0:38:14 Building Anti-Fragile Confidence Through Consistency and Commitment

0:42:16 Rebounding from Bad Days and Staying on Track

0:54:20 Lead Measures vs. Lag Measures: Tracking Progress

0:58:39 The Power of Lead Measures in Achieving Goals

1:05:20 Vacation Mindset: Sleep, Stress, and Food Impact Weight Loss

1:09:02 Flexibility in Routines Based on Constraints and Non-Negotiables

1:14:11 Understanding the Distinction Between Healthy and Unhealthy Perfectionism

1:19:19 Gaining Perspective and Humility Through Astronomical Contemplation

1:23:07 The Power of Reflection and Prioritization

1:29:23 Making a Difference

We are grateful to our sponsors:

Levels

Tracking your glucose can help you learn more about what you should and shouldn't be eating based on your own unique physiology and right now levels is offering my listeners an additional two free months off of the levels annual membership when you use my link that's https://levels.link/better

Beam Minerals

Adding minerals into your diet has been used for removing mould toxins, heavy metals, and pesticides from our environment and they taste like water so you can down them in seconds every single morning. If you want to try Beam Minerals for yourself, head over to https://beamminerals.com/better for 20% off of the entire store.

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Mark Sisson is the mastermind behind Primal Kitchen, a name you probably recognize from your fridge, and he's also the founder of the Primal Health Coach Institute. With a New York Times best-selling book, "The Keto Reset Diet," and the popular health and fitness blog, Mark’s Daily Apple, he's been a leading figure in the industry for over a decade.

In this episode, Mark and Dr. Stephanie dive deep into the secrets of longevity and what it takes to live a long and healthy life. Mark, who's 70 years old and looks phenomenal, shares invaluable insights on the foods that impact our health span and lifespan. We discuss foods to embrace and those to avoid, protein intake, and his perspective on maintaining a strong body through exercises, both low and high intensity. Mark's wisdom extends to biomechanics, particularly the importance of proper foot mechanics for activities like squats and walking, as well as overall well-being. We also explore his innovative venture, Peluva, a five-toed shoe that offers a fascinating perspective on functional footwear. Go to https://peluva.com/DRSTEPHANIE to get 10% off your order.

This episode is packed with knowledge and inspiration, so be sure to share it with anyone eager to enhance their chances of living a vibrant and healthy life at 70 and beyond.

Bio:
Mark Sisson is the founder of Primal Nutrition, LLC, and Primal Kitchen, LLC, and the extensive product offerings from Primal Blueprint. Mark is the author of numerous books, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. In 2017, he officially became a New York Times bestselling author with The Keto Reset Diet, which reached the #1 overall bestseller among all books on amazon.com for two days. Mark has written several other books, including popular Primal-themed cookbooks and lifestyle books. He is the publisher of MarksDailyApple.com, the #1-ranked blog for over a decade in its health and fitness category.

Resources mentioned:

Peluva shoes - https://peluva.com/

Facts About Falls - https://www.cdc.gov/falls/facts.html

Primal Health Coach Institute - https://www.primalhealthcoach.com

Connect with Mark on:

Website: https://www.marksdailyapple.com

IG: https://www.instagram.com/marksissonprimal/

YouTube: https://www.youtube.com/c/marksdailyapple

Facebook: https://www.facebook.com/marksdailyapple/

Twitter: https://twitter.com/Mark_Sisson

Episode Overview:

0:00:00 Intro

0:03:40 Welcome to the Show

0:08:01 The Acceptable Foods List for Longevity and Health

0:09:16 Importance of Avoiding Sugars and Industrial Seed Oils

0:12:46 The Role of Ketogenic Diet in Improving Insulin Sensitivity

0:16:43 Developing Metabolic Machinery to Burn Fats Efficiently

0:20:19 Metabolic Flexibility: Embracing Food Variety without Consequences

0:21:46 The Importance of Metabolic and Cognitive Flexibility

0:26:50 Muscle Mass and Longevity

0:31:15 The Demands of Building Muscle on the Body's Organs

0:36:00 The Benefits of Resistance Training for Menopause Symptoms

0:39:10 The Importance of Recovery and Dedicated Stretching

0:42:18 Recommended Time for Gym Workouts: 35-45 Minutes

0:45:38 The Importance of Proper Biomechanics in Exercises

0:49:30 The Negative Impact of Encasing Feet in Shoes

0:53:27 Peluva Shoes: Comfort, Function, and Style

0:57:29 The Problem with Thick, Cushioned Shoes

1:00:39 The Transition to Midfoot Striking and Peluvas

1:06:45 The Importance of Foot Fitness

1:15:04 Mark's Daily Apple and Mark Sisson Primal on Instagram

We are grateful to our sponsors:

Equip

It’s the easiest way to support healthy joints and tissues, and support recovery after an injury. I put one scoop of Equip Foods Collagen and 1 scoop of their pre-workout in my water prior to my early morning workouts. And I'll make a post-exercise shake with their Prime Protein. Go to equipfoods.com/better and the code: BETTER for 20% off

HelloNed

Grab my absolute fave supplement for better sleep at 15% off. Here’s a little inside coop - Mellö Magnesium WORKS because it contains magnesium glycinate, which is the most bioavailable form of magnesium, as well as magnesium L-threonate. Get yours for 15% off today at https://glnk.io/lq6q/4

InsideTracker

I think the goal in life is not just to live longer, but to have more of the years that you live spent healthy. InsideTracker can help you optimize your health span so you can do just that. Go to insidetracker.com/drstephanie and use the code ESTIMA20 for 20% off. 

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Delve into the world of a very specific type of Blood Flow Restriction (BFR) training called Kaatsu with special guest, Steven Munatones, co-founder of Katsu Global. In this episode, Dr. Stephanie and Steven discuss the science behind BFR and how it can help you build bigger muscles with lighter weights. They also explore the differences between hypertrophy and strength, as well as the metabolic improvements brought about by BFR, including the impact on hormones like human growth hormone, testosterone, and estrogen. Get ready for a nerdy and informative discussion that promises to take you on a geeky magic carpet ride into the fascinating world of BFR.

Bio:

Steven Munatones is a Harvard grad with a knack for engineering who spent 8 years in Japan at a Hitachi R&D campus. While he was there, he had the awesome opportunity to learn from the mastermind behind KAATSU, Dr. Yoshiaki Sato, and a bunch of heart experts at The University of Tokyo Hospital. They were all part of this fancy-sounding 22nd Century Medical Project.

Fast forward to today, and Steven's all about spreading the word on the wonders of KAATSU. He's taught thousands of people about it, from Navy SEALs to Olympic and Paralympic superstars, and even folks in their golden years, quadriplegics, amputees, and just about anyone you can think of. He's basically a KAATSU evangelist!

Before his Japanese adventure, Steven was a water polo and swimming champ in NCAA Division I. Plus, he's got some pretty wild accomplishments, like holding a Guinness World Record. He's even got his name in the International Marathon Swimming Hall of Fame and the Ice Swimming Hall of Fame, and he's got a Poseidon Award from the International Swimming Hall of Fame.

Connect with Steven on:

Facebook: https://www.facebook.com/kaatsu/

Instagram: https://www.instagram.com/kaatsuglobal/

YouTube: https://www.youtube.com/channel/UCPSSPu8A5LWsYEoQ0Cz4iBw

Twitter: https://twitter.com/KAATSUGlobal & https://twitter.com/OriginalBFR

Blog: https://www.kaatsublog.com/

Resources mentioned:

Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training - https://pubmed.ncbi.nlm.nih.gov/16339340/

Use and safety of KAATSU training: Results of a national survey - https://kaatsu.ca/wp-content/uploads/2023/08/Use-and-Safety-of-KAATSU-Results-of-a-National-Survey-in-Japan.pdf

KAATSU Research - https://kaatsu.ca/kaatsu-research/

Episode Overview:

00:00:00 Intro

00:01:18 Introduction to BFR Training

00:11:45 Functional Strength Training for Various Activities

00:19:51 Capillaries and Blood Flow

00:23:07 Using Kaatsu Bands for Specific Fitness Goals

00:29:54 Athletes Using Kaatsu for Speed and Power Training

00:40:47 The Intensity Squash Brings out in Dr. Stephanie

00:44:30 Kaatsu Method for Older People

00:48:06 Opportunities for Women in Collegiate Sports

00:52:18 Kaatsu's Effect on Muscle Hypertrophy, Neurological Strength, and Mechanical Strength

00:56:35 Kaatsu for Improving Strength and Endurance in Specific Professions

00:59:50 Kaatsu Enhances Muscular Tissue Repair and Recovery

01:00:21 Kaatsu's Impact on Hormones and A1C Levels

01:07:14 Potential Benefits of Kaatsu on the Immune System

01:10:41 Exploring the Risks of Kaatsu

01:17:17 Kaatsu: Increasing Strength and Elasticity of Vascular Tissue

01:25:09 Finding Information and Contacting Kaatsu

We are grateful to our sponsors:

BiOptimizers

CollaGenius is delicious. I like to mix it with my morning cappucino to transform it into a mochachino with benefits - but it is also great in smoothies and even just with water. Listeners of the Better podcast have an exclusive offer - Head over to  https://nootopia.com/bettergenius and use code BETTER during checkout to save 10 percent off any order.

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Explore the incredible benefits of algae with Catharine Arnston. First, you need to know that it's not a supplement, but a true superfood. This episode focuses on two remarkable algae varieties: spirulina, a vibrant blue-green algae packed with collagen, B vitamins, and essential amino acids, and chlorella, another green gem with unique properties. Discover the differences between these algae powerhouses, when and how to incorporate them into your daily routine, and the science behind their health-boosting effects.

Prepare to also dive into the intricate world of enzymes, including superoxide dismutase and ficocyanin, as we explore their role in reducing angiogenesis in cancer cells and enhancing immunity against viral infections, including a certain well-known virus we've all heard about in recent years.

Our discussion doesn't stop there. Dr. Stephanie and Catharine explore the myriad applications of algae, from helping children with autism to supporting the demanding lifestyles of athletes and individuals like Dr. Stephanie, a 45-year-old woman dedicated to weight training and cardio.

This episode offers a deep, scientifically rich conversation that promises to captivate your inner nerd.

Bio:

Catharine started ENERGYbits after her sister was diagnosed with breast cancer and advised by her oncologist that an alkaline diet would help her heal. Catharine immediately sprung into action to help her sister research alkaline foods and in the process she discovered algae. When Catharine learned that algae was the most alkaline, plant-based, nutrient-dense food in the world and had been used for fifty years in Asia to improve health and longevity, she knew she had discovered something big (and yes, her sister fully recovered - thanks for asking).

As Catharine dug into the science of algae, she learned it had 64% protein, and 40 vitamins/minerals and was endorsed by the United Nations and NASA as the most nutrient-dense food in the world. She also discovered there were 100,000 studies documenting its long list of benefits and it was the world’s most sustainable, eco-friendly food crop. And yet algae remained virtually unknown outside of Asia. How could this be possible? Catharine knew algae could be a game changer for our health, our children and our world if she could only convince people it wasn't weird. And so ENERGYbits was born.

Links for this episode:

EnergyBits.com/better and use code BETTER for 20% off anything on the website

Spirulina in Clinical Practice: Evidence-Based Human Applications - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136577/

A deep dive into Zero Hunger: the seaweed revolution - https://news.un.org/en/story/2020/11/1077212

Phycocyanin: A Potential Drug for Cancer Treatment - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5687155/

C-Phycocyanin exerts anti-cancer effects via the MAPK signaling pathway in MDA-MB-231 cells - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5785878/

NAC, Spirulina, Other Nutraceuticals May Play Role On Coronavirus Treatment - https://scienceblog.com/514404/nac-spirulina-other-nutraceuticals-may-play-role-on-coronavirus-treatment/

Anti-Inflammatory and Anti-Aging Evaluation of Pigment-Protein Complex Extracted from Chlorella Pyrenoidosa - https://pubmed.ncbi.nlm.nih.gov/31623220/

Studies on the biosorption of heavy metals onto Chlorella vulgaris - https://www.tandfonline.com/doi/abs/10.1080/10934529409376043

Chlorella vulgaris functional alcoholic beverage: Effect on propagation of cortical spreading depression and functional properties - https://pubmed.ncbi.nlm.nih.gov/34370788/

Algae Protects Mitochondria Health With Superoxide Dismutase (SOD)

Algae Tablets for Brain Health

Brain Health with Algae

Cancer Free with Algae

Episode Overview:

0:04:50 Understanding Algae: Macroalgae vs. Microalgae

0:09:10 Introduction to Spirulina and Chlorella

0:11:35 The Power of Vegetables and Proper Supplementation

0:21:06 Mechanism of Action: Phycocyanin and Cancer Cell Destruction

0:30:51 Spirulina: The Ultimate Calorie-Conscious Superfood

0:41:15 Collagen and its Role in Muscle Growth

0:50:41 Spirulina and Chlorella for Detox and Wellness Benefits

0:53:37 Spirulina and Chlorella for Improving Brain Function in Autistic Children

0:57:09 Spirulina and Chlorella as Food for Athletes, Providing Focus and Energy

1:00:06 Try Taking 30 EnergyBits Before Your Next Workout

We’d like to thank our sponsors:

LEVELS
Levels helps you see how food affects your health by giving you real-time feedback on your diet using a continuous glucose monitor. Right now Levels is offering you an additional two free months off of the levels annual membership when you use the link levels.link/better.

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

In this episode, Erik and Dr. Stephanie explore how to determine the right intensity and duration of exercise for your body, essential metrics to monitor, and even the influence of the menstrual cycle on your training. They discuss training residuals, compensatory acceleration, sleep quality for women in their thirties, forties, and fifties, and ways to achieve better sleep outcomes for enhanced physical performance. Additionally, they touch on balancing the parasympathetic and sympathetic nervous systems.

The conversation wraps up with an intriguing discussion on building a supportive community, where they ask, 'How do you know what makes a good friend?' You won't want to miss this enlightening episode and make sure to stick around all the way to the end.

Bio:

Dr. Erik Korem has always been driven by a relentless pursuit of high performance. As time progressed, that drive became a purpose — to improve the lives of others in ways they didn’t know were possible. Whether fueling the performance of NCAA athletes or the U.S. Dept. of Defense, implementing one of the NFL's first sports science programs, or coaching Olympic gold medalists, his desire to leave people and places better than he found them is unwavering. 

Resources mentioned in this episode:

The Effect of Fluid Periodization on Athletic Performance Outcomes in American Football Players - https://uknowledge.uky.edu/cgi/viewcontent.cgi?article=1023&context=khp_etds

Stop Exercise Burnout - https://www.stopexerciseburnout.com

Connect with Erik at:

www.aim7.com use the code BETTER for a free month

www.erikkorem.com 

Instagram: https://www.instagram.com/erikkorem/

Twitter: https://twitter.com/erikkorem

LinkedIn: https://www.linkedin.com/in/erikkorem/

Episode Overview:

0:00:00 Intro

0:00:35 Dr. Stephanie introduces Dr. Erik Korem and reads a listener’s review

0:05:15 What is the best way to train?

0:09:11 The importance of strength and hypertrophy training

0:18:12 Maximal oxygen utilization and decline in max heart rate

0:27:16 Adjusting training based on stress response

0:35:03 Training for muscle stimulation and parasympathetic system activation

0:43:26 Agility training for speed and quickness

0:43:53 Training for speed and power (the phosphocreatine system)

0:53:03 Creating awareness of wellness with daily self-assessment

1:01:12 The benefits of light walking and taking breaks

1:10:23 Cognitive restructuring and psychological flexibility

1:14:35 Finding purpose and identifying core values

1:18:15 The role of accountability and choosing trusted friends

1:23:09 Embracing vulnerability and taking accountability in relationships

We'd like to thanks our sponsors:

Neurohacker
Go to https://neurohacker.com/better to try Qualia Senolytic and use code BETTER to get you 15% off your order.

Beam Minerals
Head over to https://beamminerals.com/better for 20% off of the entire store.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Dr. Kirk Parsley has a remarkable background, joining the Navy SEALs straight out of high school at just 17 years old. During his SEALs tenure, he spent a decade living at the pinnacle of physical and mental health. Later, he pursued a medical career, graduating in 2004 and interning in obstetrics and gynecology, followed by a Navy residency in hyperbarics and diving medicine.

In this episode, Dr. Parsley explores the profound impact of sleep on various aspects of our lives. They discuss its influence on exercise performance, appetite, food choices, cardiovascular health, and insulin resistance. The conversation also delves into menopause, perimenopausal sleep-related changes, and hormonal considerations. Dr. Parsley and Dr. Stephanie share their thoughts on the Women's Health Initiative (WHI) and discuss key hormones like testosterone, progesterone, and estrogens.

Additionally, the episode explores common sleep remedies and Dr. Parsley's natural supplementation solutions found at https://docparsley.com/stephanie-estima/

Bio:

Kirk is certified in Hyperbaric Medicine, Anti-Aging Medicine, Hormone Replacement Therapy, and is currently pursuing national certification in Psychedelic Medicine Therapies. He dedicates a significant portion of his time to advising non-profit organizations that support the SEAL community and providing healthcare guidance and treatment to veterans. Operating his practice and supplement business from Austin, Texas, Kirk is an avid outdoorsman and fitness enthusiast. When he's not working or working out, you can usually find him in nature, continuously enhancing his medical skills.

Resources mentioned:

Website: https://docparsley.com

Free Stressless Sleep Guide: https://docparsley.com/stephanie-estima/

https://www.instagram.com/kirkparsley/

https://www.instagram.com/sleepremedy/

https://www.linkedin.com/in/docparsley/

https://www.facebook.com/DocParsley/

https://www.youtube.com/@docparsley418/

Episode Overview:

0:00 Intro

0:04:13 Dr. Parsley's expertise in sleep physiology

0:07:17 Sleep as repair and preparation for the body

0:12:58 Lack of sleep affects cognition, emotions, and mental health

0:17:12 The fight or flight response and its effects

0:25:33 Regulating appetite hormones and fuel partitioning

0:26:29 Sleep cycle: repair, transformation, and memory consolidation

0:35:35 The impact of an overactive amygdala

0:43:21 Evening rituals for better sleep

0:47:18 Components of sleep rituals: light, GABA, and temperature

0:51:11 Creating a to-do and to-worry list before bed

0:54:37 Sleep changes and menopause

0:59:02 Insulin and blood glucose: impact on hunger and stress

1:02:09 Interactions between hormones and the complexity of hormone replacement therapy

1:08:07 The WHI's impact on women's health and hormone replacement therapy

1:16:24 The impact of muscle mass on sleep

1:23:07 The drawbacks of Z-drugs for insomnia treatment

1:26:07 The dangers of using sleep drugs like Ambien and alcohol

1:29:27 The negative effects of sleep drugs on sleep quality

1:31:34 From SEAL doctor to sleep expert

1:35:02 Ambien and the discovery of sleep issues

1:38:42 Creating a sleep supplement for the SEAL teams

1:42:28 Tea vs. capsules: absorption and dosage

We'd like to thank our sponsors:

MELLO MAGNESIUM
​Want to grab my absolute fave magnesium supplement at 15% off? Go to https://glnk.io/lq6q/4

COLLAGENIUS
Better skin, a sharper brain and chocolate?! Sign me up.
Head over to https://nootopia.com/bettergenius and use code BETTER during checkout to save 10% off any order.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

This episode is truly a thought-provoking conversation about Alzheimer's and its unique impact on women with none other than the legendary Dr. Dale Bredesen (who is making his fourth appearance on the show). Dale Bredesen, MD, received his undergraduate degree from Caltech and his medical degree from Duke University. He served as resident and chief resident in neurology at the University of California, San Francisco (UCSF) and as postdoctoral fellow in the laboratory of Nobel Laureate Professor Stanley Prusiner. He was a faculty member at UCLA from 1989 to 1994 and was then recruited by the Burnham Institute to direct the Program on Aging. In 1998, he became the founding president and CEO of the Buck Institute for Research on Aging and adjunct professor at UCSF. In 2013, he returned to the University of California, Los Angeles (UCLA) as director of the Easton Center for Alzheimer’s Disease Research and he is currently a professor.

Dr. Stephanie and Dr. Bredesen delve into the fascinating topic of Alzheimer's as a preventable condition, emphasizing that this is the first generation with the power to make Alzheimer's truly optional. They explore the shift in the common presentation of Alzheimer's, particularly in women, highlighting the rise of subjective or mild cognitive impairment in 52-year-old women.

As always, Dr. Stephanie and Dr. Bredesen provide actionable solutions for preventing and managing Alzheimer's, covering diet, exercise, sleep, supplementation, and testing. They introduce innovative blood tests, discuss the importance of a "cognoscopy," and even touch on dental health's role in brain health.

Resources Mentioned:

Reversal of Cognitive Decline: 100 Patients - https://www.omicsonline.org/open-access/reversal-of-cognitive-decline-100-patients-2161-0460-1000450-105387.html

Transcriptional Effects of ApoE4: Relevance to Alzheimer’s Disease - Transcriptional Effects of ApoE4: Relevance to Alzheimer’s Disease

ReCODE: A Personalized, Targeted, Multi-Factorial Therapeutic Program for Reversal of Cognitive Decline. - https://pubmed.ncbi.nlm.nih.gov/34680464/

Could Alzheimer's disease be a maladaptation of an evolutionary survival pathway mediated by intracerebral fructose and uric acid metabolism? - https://pubmed.ncbi.nlm.nih.gov/36774227/

Reversal of cognitive decline: a novel therapeutic program - https://pubmed.ncbi.nlm.nih.gov/25324467/

Reversing the effects of Alzheimer's Disease: Dr. Ron Geyer on NeuroEPO - https://medicine.usask.ca/news/2023/reversing-the-effects-of-alzheimers-disease-dr.-ron-geyer-on-neuroepo.php

Dr. Bredesen’s TedX talk - https://youtu.be/TzJSCttlQmc?si=sEC_psvctDR0XRkz

Dr. Bredesen’s books - https://www.apollohealthco.com/books/

KetoFLEX 12/3™ - https://ketoflex.apollohealthco.com

Evanthea Dementia Reversal Trial - https://www.dementiareversaltrial.com

Instagram - https://www.instagram.com/drdalebredesen/

Episode Overview:

0:00:00 Introduction

0:05:42 Welcome to Dr. Dale Bredesen

0:11:59 Factors driving the shift in Alzheimer's disease onset age

0:15:41 COVID-19 and Alzheimer's disease risk

0:21:28 The importance of addressing chronic conditions

0:24:01 The role of metabolic health in cognitive decline

0:25:40 The role of diet in Alzheimer's disease

0:26:54 The postmenopausal women and cognitive decline

0:35:05 Alzheimer's disease and genetic factors

0:36:53 How we could confuse perimenopause with Alzheimer's

0:44:39 ApoE4 and the evolution of hominids

0:47:42 ApoE4 and its pro-inflammatory effect

0:51:23 The limitations of targeting neurofibrillary tangles and plaques

0:54:23 Evaluating the efficacy of drugs for Alzheimer's treatment

1:04:39 Exploring the use of supplementation in the trial

1:05:45 The seven fundamentals for maintain good brain health

1:13:57 Importance of sleep hygiene and nasal breathing

1:18:38 Tailoring sleep habits to circadian rhythms and environmental factors

We’d like to thank our sponsors:

Go to neurohacker.com/better to try Qualia Senolytic with a 100 day money back guarantee, and code BETTER will get you 15% off your order.

Right now Levels is offering you an additional two free months off of the levels annual membership when you use the link levels.link/better.

If you want to try Beam Minerals for yourself, head over to beamminerals.com/better for 20% off of the entire store.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

In this episode, Dr. Stephanie delves into the fascinating world of recovery optimization. Dr. Stephanie is joined by the incredible Kristin Holmes, the VP of Performance Science at Whoop, who boasts an impressive athletic and academic background. Together, they explore various aspects of recovery, from heart rate variability (HRV) to the influence of light, sleep patterns, and even menstrual implications on metabolism. Kristen touches on insulin resistance and the science behind it, offering valuable insights for listeners of all ages. This engaging conversation is a must-listen for anyone seeking to recover like a boss and maximize their human potential.

As Vice President of Performance Science, Principal Scientist at WHOOP, Kristen drives thought leadership by engaging with industry-leading researchers and partners to better understand individual and team biometric and performance data across high-stakes verticals to drive product innovation, strategy, and coaching.

Kristen blends her academic and applied background in athletics, coaching, performance technology, psychology, and exercise physiology to drive research, partnership, and product development initiatives to strengthen WHOOP as a leader in Human Performance.

Links in episode:

Whoop podcast - https://www.whoop.com/us/en/thelocker/whoop-podcast-all-episodes/

Carol Dweck growth mindset - https://youtu.be/hiiEeMN7vbQ?si=YJ6PoV0lE7akVE5h

Sean Achor’s work on happiness - https://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en

Dr. Ken Wright’s work on sleep - https://www.colorado.edu/iphy/people/faculty/kenneth-p-wright-jr

Alcohol's Effect on Sleep, Recovery and Performance - https://www.whoop.com/us/en/thelocker/podcast-43-alcohol-affects-sleep-recovery-performance/

Instagram - https://www.instagram.com/kristen_holmes2126/

LinkedIn - https://www.linkedin.com/in/kristen-holmes/

IG post about HRV https://www.instagram.com/p/CtCAMDuAMZm/?hl=en

Episode Overview:

0:00:00 Maximizing Circadian Alignment and Health Basics

0:05:14 The Importance of Recovery for Fitness and Performance

0:09:03 Components of Recovery: Sleep and Training

0:14:36 The Paradox of Seeking Strength while Avoiding Discomfort

0:20:47 HRV and Age: Decline and Factors

0:24:10 Age and Sympathetic Dominance in HRV

0:30:32 The Importance of Aligning with Natural Light-Dark Cycles

0:33:08 The Importance of Maintaining a Consistent Sleep-wake Schedule

0:37:01 Exercise and food as levers to offset irregular sleep-wake schedules

0:41:21 The Role of Light in Influencing Sleep Patterns (including in teenagers)

0:45:15 The Vicious Cycle of Fragmented Sleep and Blue Light Exposure

0:45:39 The Impact of Cortisol on Sleep Quality

0:49:57 The Relationship Between Sleep Deprivation and Diabetes Risk

0:54:33 Adjusting Eating Window for Better Metabolic Health

0:57:40 Strategies to Mitigate Negative Effects of Poor Sleep

1:02:30 Sleep Extension and Nap for Sleep Deprivation during Events

1:06:12 Alcohol Consumption and its Effects on Sleep

1:13:29 The Effect of Prosecco on Sleep Quality

1:13:39 Alcohol's Impact on Detoxification and Sleep

1:17:38 Sleep Debt's Impact on Psychological Safety and Relationships

1:20:49 The Timing of Sex for Better Sleep

1:22:00 Sex as a Sleep Promoting Behavior

1:25:16 The Evolving Dynamics of Sex and Sleep

1:29:01 Sleep: A Foundation for Health and Vitality

We'd like to thanks our sponsors:

Become the best version of yourself and get 15% off of all NED products with the code Dr. Stephanie. Go to helloned.com/drstephanie

Go to www.nootopia.com/bettergenius and use code BETTER during checkout to save 10% off any order.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Join Dr. Stephanie on a dazzling journey through the world of light in this illuminating podcast episode. Together with Matt Maruca, the CEO of Ra Optics, they dive into everything from the secrets of moonlight to the battle between sunscreen and sunlight. Discover how blue light toxicity from indoor living affects your hormones, drives obesity, and impairs detoxification, all while exploring the unexpected links between light, skin aging, appetite suppression, and even menstrual cycles. Tune in for a radiant conversation that shines a light on circadian misalignment and how to make things right.

Matt Maruca is the founder and CEO of Ra Optics, a company that teaches about the essential role that light plays in health, and develops advanced light therapy-based products. He founded Ra Optics after a decade-long personal health journey that ultimately led him to light. The discovery that we are ultimately beings of light has led him to a profound interest in the nature of consciousness and existence itself.

Go to https://raoptics.com/drstephanie and use code: DRSTEPHANIE to get 10% off all Ra Optics products.

Lux Light Meter Pro - https://apps.apple.com/app/lux-light-meter-pro/id1292598866

Sunscreen makers withdraw products found to contain cancer-causing substance - https://www.health.harvard.edu/staying-healthy/sunscreen-makers-withdraw-products-found-to-contain-cancer-causing-substance

Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8411113/

Connect with Matt on:
http://raoptics.com
https://www.instagram.com/thelightdiet/
https://www.instagram.com/ra_optics/
https://podcasts.apple.com/podcast/the-light-diet/id1534261406

Episode Overview:
0:00:01 Cells communicate with ultraviolet light and its paradoxical nature
0:03:15 Opening dialogue with guest on circadian and infradian misalignment
0:06:59 Understanding the concept of full spectrum light and its importance
0:10:10 The Power of Light in Evolution and Life
0:13:30 Understanding the Role of Blue Light and UV Light
0:19:17 The Disruption of Indoor Living and Lack of Blue Light
0:22:28 The Misconceptions and Dangers of Sunscreen
0:28:28 Sunscreen: Is it Really Necessary?
0:32:53 The Role of Melanocytes Stimulating Hormone (MSH) in Sun Protection
0:37:10 Harmful Chemicals and Seed Oils: A Cancer Connection
0:44:52 Sunning the Perineum: A Hormone Augmentation Technique?
0:46:05 The Fall of Clothing and the Nudist Perspective
0:54:02 Leptin Resistance and Disruption of Circadian Rhythm
1:00:06 Impact of Contact Lenses and Corrective Surgery on Vision
1:03:12 Epigenetic modification: Understanding the impact of genes on vision
1:06:29 Moonlight and its potential influence on menstrual cycles
1:11:30 The Influence of Outdoor Time on Menstrual Cycle Alignment
1:14:30 The Benefits of Blue Light Blocking Glasses
1:20:07 Using Red Lenses for Nighttime Protection

We are grateful to our sponsors:

Possibly my favorite cardio machine ever, CAROL Bike. For a limited time, get $100 off a CAROL Bike with promo code BETTER. Visit www.carolbike.com today.

Do you want to check in on your metabolic health? Well, Levels is offering you an additional two free months off an annual membership when you go to levels.link/better.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

In this episode, we delve deep into the fascinating world of our brains and how they inform our behaviours. Dr. DeGangi’s latest book, “Energy Rising: The Neuroscience of Leading with Emotional Power,” serves as the focal point of our discussion. Together, we explore the concept of emotional power and its counterpart, emotional pain. Dr. DeGangi shares some of the transformative codes she has developed during her tenure, offering valuable insights into how we can enhance our emotional energetics.

This conversation is a must-listen if you are looking to elevate your emotional intelligence, whether you’re a parent, a partner, a team leader, or a team member. Discover how to lead with love and certainty, in the present and the evolving landscape of future relationships.

Hint: If you are a parent, you definitely want to listen all the way to the end.

https://drjuliadigangi.com/
https://www.instagram.com/drjuliadigangi/
https://www.facebook.com/julia.digangi
https://twitter.com/dr_julia_dg?lang=en
https://www.linkedin.com/in/juliadigangi/

Dr. Julia DiGangi is a neuropsychologist, who completed her residency at Harvard Medical School, Boston University School of Medicine, and the U.S. Department of Veterans Affairs. She has nearly two decades of experience studying the connection between our brains and our behaviour. Dr. DiGangi has worked with leaders at The White House Press Office, global companies, international NGOs, and the US Special Forces. Her understanding of stress, trauma, and resilience is also informed by her work in international development and humanitarian aid, where she served some of the world’s most vulnerable communities. The founder of NeuroHealth Partners, a neuropsychology-based consultancy, DiGangi shows people—at work and at home—how to harness the power of the brain to lead more satisfying and emotionally intelligent lives.

0:00:00 Reclaiming the Power of Emotional Connection
0:03:39 Introducing Dr. Julia DiGangi and the topic of emotional power
0:13:22 The enduring sense of anxiety and external delegation
0:19:46 The Math of Self-Confidence
0:28:40 Interfering with our brain and body’s emotional toxins
0:37:46 Understanding the Different Nervous System States
0:44:53 Introduction to Extreme Trauma and Stress
0:48:15 Treatment Approach and Unexpected Outcome
0:49:44 Overcoming Trauma Through Transformation
0:50:10 The Challenge of Communicating Needs in Relationships
0:55:02 Choosing Yourself and Plugging the Holes in Your Cup
0:58:49 The Power of Emotional Resentment and Annoyance
1:02:04 Dealing with Feedback and Powerful Relationships
1:08:01 The Brain’s Need for Certainty and Overcompensation
1:09:58 Pathological Seeking of Certainty and Anxiety
1:12:31 External Success vs Internal Fulfillment
1:13:28 Finding solace in the power of self-reflection
1:14:28 The Power of a Well-Timed Punchline
1:14:34 Parents’ Fear of Failure and Unrealistic Expectations
1:21:15 The importance of letting go and nurturing relationships with children
1:24:29 The significance of self-care and emotional availability in parenting

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Take a wild and science-heavy ride through the world of hormone replacement therapy for women during their perimenopausal and menopausal years. Join Dr. Stephanie as she navigates the hormone maze and deciphers the difference between HRT and BHRT, all while exploring the somewhat baffling history of medical misconceptions that have left us wondering if HRT might just stand for "Hilariously Risky Treatment." Whether you're craving the full “dark roast” of scientific details or just want a "TLDR" hormone summary, we've got you covered in this episode!

Links Mentioned:

Women’s Health Initiative - https://www.whi.org

LIVE LONGER and Feel Better By Using These HEALTHY LIVING Tips | BETTER! with Ben Bikman - https://youtu.be/-4uAlbnP7lw?si=oEMsgyXBxnwpdR-K

The SCIENCE Of How Fat ACTUALLY Works! | Dr. Benjamin Bikman - https://youtu.be/L17CyhJskNw?si=SmCZGZCxG-0F1xXb

CDC Breast Cancer Statistics - https://www.cdc.gov/cancer/breast/statistics/index.htm

Nurse’s Health Study - https://nurseshealthstudy.org

Book: Estrogen Matters - https://estrogenmatters.com

Lifetime Risk of Dying From Breast Cancer:
https://www.cancer.org/cancer/risk-prevention/understanding-cancer-risk/lifetime-probability-of-developing-or-dying-from-cancer.html

Lifetime Risk of Developing Breast Cancer
https://www.breastcancer.org/facts-statistics

Lifetime Risk of CVD Development:
https://jamanetwork.com/journals/jama/fullarticle/1389613

Estrogen only increases uterine cancer:
https://pubmed.ncbi.nlm.nih.gov/1186789/

Estrogen + Progesterone nulls uterine CA:
https://pubmed.ncbi.nlm.nih.gov/3747849/

Ridiculous scare tactic announcing halting of WHI:
https://wayback.archive-it.org/org-350/20200921200315/https://www.nlm.nih.gov/databases/alerts/estrogen_progestin.html

Atypical Femoral Fractures
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710007/

Reduction of risk of fractures w estrogen use:
https://pubmed.ncbi.nlm.nih.gov/7421945/

Estrogen reducing colorectal CA:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836673/

Episode Overview:

0:00:00 Skepticism around hormone replacement therapy and mistreatment of women

0:05:08 Introduction to Menopause and Definition

0:07:55 Estrogen Plummets in Menopause, Symptoms and Effects

0:10:03 FSH Levels: Normal vs. Tighter Range

0:13:50 Optimal Range for Free T4 and Free T3 in Menopause

0:16:53 Estrogen and Cardiovascular Protection

0:19:31 The Benefits and Misconceptions of Estrogen

0:27:27 High Risk: Cardiovascular Disease vs Breast Cancer

0:29:12 Estrogen and Breast Cancer: A Common Misconception

0:29:36 Estrogen Environment and Breast Cancer Risk in Older Women

0:34:15 WHI Study: Nutritional and Hormone Replacement Arms

0:38:20 The Controversial Study and Rushed Press Release

0:41:31 Understanding Bioidentical Hormones

0:48:38 Calcium, Vitamin D, and Estrogen in Osteoporosis Treatment

0:52:02 The Benefits of HRT for Bone Health

1:02:10 Legal and medical disclaimer

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

In this week's Better podcast episode, we're revisiting an enlightening conversation with Lara Adler about the insidious world of endocrine-disrupting chemicals (EDCs) and their role in driving obesity, often referred to as obesogens. These harmful toxins lurk in our everyday lives, from personal care products to plastics and phthalates.

Following up on our recent episodes featuring Dr. Shanna Swan, renowned author of "Countdown," and Kashif Khan, as they joined us to delve into the intricate web of EDCs. This discussion takes a deep dive into the far-reaching consequences of modern conveniences, exposing the negligence of government regulatory bodies in safeguarding our health.

Lara Adler is an Environmental Toxins Expert and educator and a Certified Holistic Health Coach. She trains practitioners to become experts in everyday toxic exposures so they can improve client outcomes, with the unaddressed link between chemicals and chronic health problems.

We discuss the truth about toxins in our everyday lives, from personal care products to feminine hygiene to cookware. As well as diving into understanding regulatory standards, toxicology, phthalates and PFAS.

Links mentioned:

Endocrine-Disrupting Chemicals (EDCs) - https://www.endocrine.org/patient-engagement/endocrine-library/edcs

Top 10 Toxins – Health Professional Checklist  - https://www.laraadler.com/top10checklist

How To Talk Toxins In Your 5, 14, or 28-Day Detox or Cleanse Program - https://www.laraadler.com/detoxguide/

Dark Water movie - https://www.imdb.com/title/tt9071322/

The Devil We Know documentary - https://www.imdb.com/title/tt7689910/

Connect with Laura on:

Lara’s Website - https://www.laraadler.com

Facebook - https://www.facebook.com/LaraAdlerHHC/

Twitter - https://twitter.com/laraadler

Episode Overview:

0:00:00 Introduction

0:03:14 The Journey Into Environmental Toxins and Passion for Change

0:09:44 Absence of Evidence is Not Evidence of Absence

0:13:08 Regulation: FDA, EPA, and Cognitive Dissonance

0:16:37 Splintered Approach to Regulating Chemicals

0:20:14 Acute Reactions vs. Long-term Effects of Toxicants

0:23:38 Cocktail Effect and Amplified Effects of Chemicals

0:27:16 Toxicology: Everything is a Poison, It's the Dose that Matters

0:30:38 Testing the Assumption of Linearity in Dose-Response Relationship

0:30:50 Lack of communication between endocrinology and toxicology

0:34:48 Endocrine-disrupting chemicals defy linear dose-response curve

0:38:21 Non-monotonic dose response curve challenges toxicology assumptions

0:42:11 Individual Differences in Mercury Exposure and Effects

0:49:41 Unregulated Industry: Understanding the Impact of Toxicology

0:52:07 Challenging research: Isolating the cause of health problems

1:01:38 The Impact of Heat and Oil on Migration

1:03:12 Plastic Concerns: Scrubbing, Dishwashing, and Chemical Migration

1:13:42 Creating an ideal kitchen for healthier food choices

1:21:19 The Issue with Ceramic Non-Stick Cookware

1:32:00 The Benefits of Reusing Glass Containers

We’d like to thank our sponsors:

For a limited time, get $100 off CAROL Bike with promo code BETTER. That's right, save money and time with CAROL Bike. Don't wait, visit www.carolbike.com today. 

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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Caroline Alan came from a career in the corporate world and found herself struggling physically, mentally, and energetically. As a woman juggling career, motherhood, and the multitude of expectations placed on a professional woman, she was repeatedly told that her issues were “just normal.” She refused to accept that answer.

During her journey back to health, Caroline encountered plant-based minerals and their incredible ability to support a return to natural balance in the body. As a result, she has become devoted to educating people about the benefits of mineral replenishment and the specific efficacy of plant-based humic and fulvic substances.

In this episode, Dr. Stephanie and Caroline discuss the importance of minerals for overall wellness. Caroline explores topics such as soil depletion, glyphosate, and how minerals improve digestion, cognitive health, detoxification, and skin health. She also digs into the role of macrominerals in nerve function and highlights the detoxification capabilities of plant-based minerals. Caroline also discusses the bioavailability of these minerals and recommends using naturally-formulated supplements. Lastly, Caroline introduces and explains Beam Minerals’ products for daily mineral replenishment.

Watch this episode on YouTube.

Go to BeamMinerals.com and use code BETTER to get 20% off anything in the store.

The Hidden Hunger: Micronutrient Deficiencies

Probable carcinogenicity of glyphosate

Follow Caroline on
https://www.instagram.com/beam.minerals/
https://twitter.com/BeamMinerals
https://www.linkedin.com/company/83095728/
https://www.facebook.com/beamminerals

0:00:01 The Presence of Environmental Toxins Throughout History
0:00:42 Introduction to Caroline Alan and BEAM Minerals
0:03:50 Understanding the Importance of Minerals
0:10:07 Mitochondria: The Powerhouses of Your Cells
0:20:16 Overhydration and the Lack of Minerals in Bottled Water
0:24:55 Glyphosate: A Probable Carcinogen and Systemic Disruptor
0:28:13 Glyphosate’s Effects on Brain Function and Heavy Metal Absorption
0:34:49 Introduction to humic-based plant minerals and detoxification
0:45:48 The Power of Humic: Binding to Glyphosate and Detoxification
0:50:20 Timeline for Feeling Changes from Detoxifying Heavy Metals
0:53:38 Understanding Bioavailability and Mineral Absorption
1:00:00 Transdermal Absorption: Skipping Digestion for Quick Assimilation
1:04:29 Pre-game and Gym Application for Optimal Performance and Recovery
1:08:10 Introducing Electrolyze and MicroBoost – The Advanced Set
1:12:01 MicroBoost: The Key to Detoxification and Rejuvenation
1:16:28 Legal and Medical Disclaimer: General Information Only

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

In this episode, Dr. Stephanie speaks with Dr. Nicole LePera about relationships and the challenges faced by successful women. Dr. Nicole discusses the impact of childhood experiences, conflict resolution, and the complexities of balancing career and personal life. This episode provides valuable insights and strategies for you to enhance your relationships and find the love you seek.

Dr. Nicole LePera was trained in clinical psychology at Cornell University and the New School for Social Research and studied at the Philadelphia School of Psychoanalysis. She is a holistic psychologist whose work addresses the connection between the mind, body and soul incorporating overall lifestyle and psychological wellness practices. She is the creator of the #SelfHealers movement where people from around the world are joining together in community to take healing into their own hands.

Watch this episode on YouTube: https://youtu.be/PmelPEZ3HnM 

Links for this episode:

The ACE Quiz - https://developingchild.harvard.edu/media-coverage/take-the-ace-quiz-and-learn-what-it-does-and-doesnt-mean/

Nicole's website - https://theholisticpsychologist.com

How to be the Love You Seek - https://howtobetheloveyouseek.com

Self Healer Circle: https://selfhealerscircle.com/waitlist/

Episode overview:

0:00:01 Setting Boundaries: Physical, Emotional, and Spiritual

0:06:21 Exploring the Impact of Childhood Upbringing on Overachievers

0:10:14 Overachievers Struggling with Identity and Relationships

0:11:49 The Expansive Definition of Trauma in Childhood

0:12:34 Trauma beyond ACEs and the impact on needs.

0:16:33 Stressful childhood experiences and their impact on adulthood.

0:20:00 Exploring the caretaker, overachiever, and yes person archetypes.

0:23:09 Reactive states: fighting, fleeing, and freezing

0:26:22 How reactive behaviors affect conflict in partnerships

0:30:23 Becoming a skilled fighter/negotiator in healthy relationships

0:36:19 The Importance of Boundaries in Relationships and Navigating Conflict

0:40:58 The Importance of Open Conversation and Exploring Differences

0:44:11 Lack of Skills in Navigating Relationships and Conflict

0:44:46 Protecting the Bubble: Steps to Resolve Conflict with Your Partner

0:49:08 Developing Self-Awareness for Grounded Conflict Resolution

0:53:39 Building a Foundation of Self-Knowledge for Relationship Growth

0:55:27 The Importance of Hydration and Capacity for Stress

1:05:09 Exploring the Concept of the Soul

1:06:15 Exploring the Concept of Soul and Personal Experience

1:15:32 Becoming Heart-Based: The Essence of Love

1:18:46 Free Resources and Wishing Success to Nicole on the Book

1:19:00 Legal and Medical Disclaimer: Listener Responsibility

We'd like to thank our sponsors:

Get 20% off the minerals your body needs for optimal function by going to beamminerals.com/BETTER

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Calling all relentless go-getters, ambitious overachievers, and self-proclaimed perfectionists! If you've ever found yourself striving for the unattainable, scrutinizing every detail, and battling your inner critic, then this episode is your compass to navigate the tumultuous seas of perfectionism.

In this episode, Dr. Stephanie sits down with Dr. Thomas Curran, a distinguished psychology professor at the London School of Economics and the mastermind behind a trailblazing study heralded by the BBC as the first to unravel perfectionism across generations. Brace yourself for an enlightening conversation as Dr. Curran, the author of "The Perfection Trap," imparts his profound insights to liberate you from the shackles of your own expectations.

Watch on YouTube at https://youtu.be/5OomVrOhdmA

Links for this episode:

Website: https://www.thomascurran.co.uk

The Perfection Trap: Embracing the Power of Good Enough https://amzn.to/3Oxv3Bw

TedTalk: Our dangerous obsession with perfectionism is getting worse https://www.ted.com/talks/thomas_curran_our_dangerous_obsession_with_perfectionism_is_getting_worse?language=en

Easterlin Paradox: https://en.wikipedia.org/wiki/Easterlin_paradox

Episode Overview:

0:00:41 The Culture of Perfectionism and its Impact

0:08:16 The Susceptibility and Heritability of Perfectionism

0:11:01 Society's celebration of work ethic and perfectionistic ideals

0:13:43 The root of society's desire for perfection and the impact on individuals

0:19:08 Formation of Perfectionism in Adolescence

0:22:29 Perfectionism and Fear of Failure

0:28:34 Embracing Being Average in a World of Excessive Achievement

0:32:12 The Easterlin Paradox and the Relativity of Happiness

0:36:02 The Link Between Economic Growth and Standard of Living

0:39:18 Alternative Metrics for Success: Happiness and Well-being

0:43:52 Embracing Death: A Cultural Perspective on Happiness

0:44:30 Embracing the Light and Shadow Sides of Ourselves

0:48:02 Challenging Perfectionism and Showing Vulnerability

0:50:35 Acceptance of Self and the Imperfect World

0:53:35 The Lie of Perfectionism

0:58:31 Moderation in Growth Mindset for a Balanced Life

1:00:28 Legal and Medical Disclaimer: General Information Only

We'd like to thank our sponsors:

Begin your transformation with CAROL Bike today and enjoy $100 off using promo code BETTER at www.carolbike.com

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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

Kashif Khan joins Dr. Stephanie to explore topics like longevity, cardiovascular health, weight management, and more. We highlight the value of combining genetic information with lifestyle factors for optimal health. 

Visit thednacompany.com/drstephanie for additional assistance and remember to consult with your primary healthcare provider for personalized advice.

Episode Overview:

0:02:31 Deep Dive into Genetics with Kashif Khan

0:05:52 Understanding the Importance of Genetic Blueprint and Epigenetics

0:09:01 Factors that Contribute to Aging

0:17:20 The Role of Genetic Factors in Cardiovascular Health

0:20:49 Gender Differences in Cardiovascular Health

0:25:39 Prioritizing Action and Impact

0:31:07 The Value and Potential Risks of NAC Supplements

0:32:41 The Misunderstanding of Supplement Safety and Deaths

0:37:28 Pharmacogenomics and the Impact on Medication Efficacy

0:41:07 The link between glutathionization and autism

0:49:35 European Supplements and Importing Knack

0:52:53 The Truth about "Natural Flavor" in Food Processing

0:56:12 The Overwhelming Total Load and Lack of DNA Evolution

0:58:01 EMF Studies on Phone Safety and Brain Cancer Risk

1:02:27 The Role of Dopamine and Serotonin in Food Choices

1:07:41 Addressing the relationship between emotions and overeating

1:11:35 The power of genetics and epigenetics in modifying lifestyle

We’d like to thank our sponsors:

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BIOOPTIMIZERS – receive 10% off your order with Promo Code “ESTIMA”

The DNA  Company – $50 discount using code “DRSTEPHANIE” at checkout.

HVMN Ketones – get 10% off your order with Promo Code “STEPHANIE”

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LMNT Electrolytes – A FREE 7-flavor sample pack!

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Join the Hello Betty Community here

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P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

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