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

In this episode, Dr. Stephanie has a profound conversation with Dr. Caroline Leaf, a renowned cognitive neuroscientist, about validating individual experiences regardless of clinical diagnoses. They explore the brain-mind distinction and emphasize a holistic approach to mental health. Topics include the detrimental effects of labeling and medicating, brain waves and learning, and managing emotions.

They also highlight the significance of parents' role, the mind-brain-body connection, unstructured play, and the importance of seeking professional advice.

Since the early 1980s, Dr. Leaf has researched the mind-brain connection, the nature of mental health, and the formation of memory. As a highly sought-after expert on mental health, she is the host of the top-rated podcast, Cleaning Up the Mental Mess. Dr. Leaf is also the author of several bestselling books, including Cleaning Up Your Mental Mess, Switch On Your Brain, Think and Eat Yourself Smart, The Perfect You, Think, Learn, Succeed, and many more. She has a Master’s and PhD in Communication Pathology and a BSc Logopaedics. Dr Leaf does ongoing research and clinical trials in the field of psychoneurobiology in order to improve mental health interventions.

Links for this episode:

Website: https://www.mentallyresilientkids.com/

Episode Overview:

0:00:01 Validating Experiences without Medical Diagnosis
0:03:07 Neuro Cycle for Children and Building Resilience
0:03:41 Introduction to Dr. Caroline Leif and her new book
0:13:04 Validating Experiences and the Impact on Mental Health
0:17:05 The Consequences of Mislabeling and Invalidation
0:21:57 The impact of toxic experiences on the brain
0:25:04 Recognizing the need for support and helping parents cope
0:28:57 The crisis of medicalizing misery and pathologizing childhood
0:39:08 Understanding the unique patterns of emotional experiences
0:42:19 Examining behavioral and physiological changes in response to stress
0:45:53 Visualizing the four signals as balloons attached to a thought tree
0:50:19 Reflecting on connections and patterns in written reflections
0:55:40 Understanding and Addressing Children's Energy and Misbehavior
1:02:39 Turning Patterns into a Lifestyle
1:10:29 The power of daydreaming and its benefits
1:13:31 The detrimental effects of excessive structured activities for children
1:18:05 Introducing the new book and where to find it

We’d like to thank our sponsors:

This is possibly my favourite cardio machine ever - For a limited time, get $100 off CAROL Bike with promo code BETTER. 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.

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

The Carol bike is not just any exercise bike that can be replaced with running or ordinary bikes. Its specialized design and technology make REHIT more accessible, effective, and personalized, providing a superior exercise experience and accommodating a wide range of abilities and ages. Go to www.carolbike.com use code: BETTER for $100 off

Become the best version of yourself and get 15% off of all NED products with the code DrStephanie. Go to helloned.com/DrStephanie, or just enter the code DrStephanie at checkout.

Links for this episode:

The Science Page on Carol Bike’s website

Effect of Number of Sprints in an SIT Session on Change in V˙O2max: A Meta-analysis

Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training

0:00:01 The Clear Benefits of Exercise
0:00:52 Cardio Respiratory Fitness and VO2 Max
0:04:03 The Carol Bike: Efficient and Effective Exercise
0:08:42 Sprint and Recovery: The Key to Easy Exercise Habits
0:12:25 Addressing the Lack of Time for Exercise and the Inactivity Epidemic
0:16:05 The Power of Short 20-Second Sprints
0:21:02 Triggering Physiological Adaptations through Sprints
0:24:16 The Benefits of Two to Three 20-Second Sprints
0:28:35 Calorie Consumption vs. Actual Exercise
0:33:12 Significant Physiological Changes with MEDS-Z Score Reduction
0:36:36 The Benefits of the Carol Bike for REHIT Protocols
0:41:12 Personalized Workouts for All Ages and Abilities
0:45:33 Aging Process and Decline in Aerobic Capacity
0:50:27 Exercise with Specific Purpose and Long-Term Commitment
0:54:02 Zone 2 Training: Popular but Few Academic Studies
0:57:08 Enjoy Cycling with Zwift and Peloton Digital on Carol Bike
1:00:36 FTP Test: Pushing Limits and Getting Comfortable with Discomfort
1:04:15 Anaerobic workout measurement and its relation to VO2 max
1:11:25 Important Legal and Medical Disclaimer

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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 part of the conversation, Paul discusses how he adapted his exercise routine due to his concussion symptoms - walking became his main form of exercise. He focused on progress and embracing what he could do instead of focussing on what he had lost.

He also shares his new interest in functional neurology and the positive impact of bodywork on the brain. We both emphasize the importance of listening and supporting others in their process. With the right mindset, coping with a concussion and external events can actually lead to personal growth.

Links for this episode:

Your Family Enterprise

In Defense of Food by Micheal Pollan

Episode Overview:

0:00:01 Embracing Change and Resilience in a Changing World

0:00:31 Introduction to part two of conversation with Paul Atiyah

0:07:51 Embracing challenges with confidence and determination

0:15:33 Navigating the Challenges of Post-Concussion Syndrome

0:19:20 Understanding the Primal Brain and Rage

0:22:39 The Impact on Family Life and Noise Sensitivity

0:26:15 The Three Stages of Concussion Recovery: Identify, Manage, Optimize

0:27:20 Lost in the Winds and Waves of Life

0:34:42 The Impact of Artificial Light and Technology

0:36:33 Managing and Avoiding Triggers: Part Two of the Journey

0:44:20 The Importance of Technique in Athletics

0:45:52 Unlocking Potential: Technique and Strength for Personal Growth

0:50:08 Pleasant Surprises: Embracing Stillness and Support for Personal Growth

0:54:06 Managing Your Momentum in Life and Work

0:55:43 Walking as a form of progress and meditation

1:02:37 Finding alternative exercises and never missing a workout

1:06:49 The integration of body work and its impact on the brain

1:10:14 Overcoming Anxiety: Embracing Life's Challenges

1:16:16 The Power of Listening: Becoming a Great Question Asker

1:16:52 Listening with the mindset of a seven-year-old detective

1:19:27 Gratitude for openness and honesty about concussion experiences

1:22:44 Legal and Medical Disclaimer: General Information Only

We’d like to thank our sponsors:

Athletic Greens – redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy – Use the code STEPHANIE10 for 10% off

Schinouusa – Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations – Use code BETTER for 15% off

LMNT Electrolytes – A FREE 7-flavor sample pack!

PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

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Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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 the courtroom, Paul saw the litigation process often like a person at the bottom of a cliff, catching those who have already jumped. However, as an advisor to family businesses and enterprises, Paul works with each member of the family enterprise system, to help them identify, grasp, and distill the issues at play, and works with them to guide them to their desired outcomes, in both the family, and in the business.

Links for this episode:

Your Family Enterprise

Dunning Kruger Effect

Matthew Walker’s book: Why We Sleep 

Episode Overview:

0:00 - Introduction
4:47 - Why people need to know more about concussions
11:48 - Paul’s early experiences and how they affected his outlook
22:23 - Pauls’ work, sport and what makes him tick
33:48 - Who Paul was when he got the concussion
38:58 - Where Paul got his optimism from
45:48 - Paul’s accident
59:21 - How the concussion was diagnosed
01:01:17 - The next few weeks after the accident
01:08:22 - How Paul’s wife handled the changes
01:15:31 - How the concussion affect Paul’s family
01:24:26 - The symptoms over the next 2-3 years
01:29:57 - The next phase of life with a concussion

We’d like to thank our sponsors:

Athletic Greens – redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy – Use the code STEPHANIE10 for 10% off

Schinouusa – Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations – Use code BETTER for 15% off

LMNT Electrolytes – A FREE 7-flavor sample pack!

PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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, you will discover the incredible effects of building muscle on hormones during perimenopause and menopause. Uncover why resistance training is essential for women to prevent falls and hip fractures. Learn about the amazing benefits weightlifting offers for women navigating perimenopause and menopause. Delve into weight loss strategies and factors affecting total energetic expenditure for a healthier lifestyle. Explore the significance of proper nutrition and exercise in maintaining strong bones and muscles during perimenopause.

• CarolBike use promo code: better at https://www.carolbike.com 
• The 1-Year Mortality of Patients Treated in a Hip Fracture Program for Elders
• Alan Aragon on Newbie Gainz
• Layne Norton’s debunk of claims on Joe Rogan
• Stephanie’s storefront

00:01:32 – Why Lifting Weights is Important, 
Dr. Stephanie explains the importance of resistance training beyond aesthetics, particularly for older adults. 

00:06:56 – Osteoporosis and Bone Health, 
Dr. Stephanie delves into the topic of osteoporosis and how bones change as we age. 

00:10:41 – Exponential Decline in Aging, 
Dr. Stephanie discusses the exponential decline in aging and how our physical abilities can rapidly degrade if we are not careful. 

00:13:32 – Importance of Speed, 
Dr. Stephanie emphasizes the importance of maintaining speed as we age, as it is often the first physical ability to decline. 

00:15:21 – Importance of Speed and Strength, 
Dr. Estima emphasizes the importance of practicing speed and strength to prevent injuries and maintain overall health, especially in later years. 

00:17:09 – Benefits of Weightlifting, 
Weightlifting not only helps build muscle and improve appearance but also decreases the likelihood of pharmaceutical use in later years.

00:21:17 – Hormonal Changes and Weight Training, 
Hormones like testosterone and growth hormone decline in perimenopause and menopause, but regular weightlifting can increase the post-exercise rise in testosterone and help reduce adiposity. 

00:23:35 – Newbie Gains and Resistance Training, 
Dr. Estima discusses how even those who have never trained before and are in their 40s or 50s can still experience significant progress through resistance training.

00:27:51 – Growth Hormone and Lean Body Mass, 
Dr. Estima explains how growth hormone helps improve lean body mass and reduce adiposity, and how weightlifting can increase peak growth hormone secretion.

00:30:22 – What Defines a Tough Workout?, 
Dr. Stephanie explains what constitutes a tough workout, stating that it means you are finished afterwards and have done more sets than usual. 

00:31:12 – Muscle Growth and Estrogen, 
When thinking about growing skeletal muscle, Dr. Stephanie explains that it is regulated by satellite cell activity, gene transcription, and protein translation, which are all influenced by growth hormone. 

00:32:36 – Estrogen Levels and Perimenopause, 
Dr. Stephanie emphasizes the importance of estrogen in growth hormone production and explains how estrogen levels decrease in women during late perimenopause. 

00:39:44 – Cortisol and Exercise, 
Dr. Stephanie explains that exercise is an acute stress that can cause acute DNA damage, inflammatory and oxidative stress markers to increase, elevated stress hormones, and other effects. 

00:43:17 – Stress vs. Demands, 
Dr. Stephanie encourages listeners to view stress as demands and to work on making themselves stronger to rise up

00:44:51 – Weight Loss Strategies, 
Dr. Estima discusses weight loss and fat loss strategies, emphasizing the importance of expectation management and finding a restriction method that is easiest for an individual to adhere to over a long term. 

00:52:34 – Factors Influencing Caloric Intake, 
Dr. Estima explains various factors that influence caloric intake, including appetite, the hormonal status of an individual, the type of food consumed, education, and culture. 

00:56:14 – Factors Influencing Caloric Expenditure, 
Dr. Estima discusses factors that influence caloric expenditure, including basal metabolic rate, age, dieting history, muscle mass, genetics, exercise frequency, intensity, and duration, and non-exercise activity thermogenesis (NEAT). 

00:57:42 – Non-Exercise Activity Thermogenesis (NEAT), 
Dr. Estima explains the concept of NEAT, which is the spontaneous movement an individual engages in over the course of a day, such as fidgeting or toe-tapping. 

00:58:16 – Thermal Effect of Food, 
Dr. Estima discusses the thermal effect of food, which is the amount of energy required to

00:59:44 – Understanding Caloric Density, 
The caloric density of fat is much higher than that of protein and carbohydrates, which means that it is easier to consume more calories from fat than from other macronutrients.

01:01:20 – Muscle Protein Synthesis, 
Muscle protein synthesis is a process that happens post-exercise or post-protein consumption, and it can lead to muscle hypertrophy. 

01:03:12 – Creatine Monohydrate, 
Creatine monohydrate is a supplement that can help with muscle building, muscle performance, and muscle recovery. It is involved in the phosphocreatine system, and it should be taken daily for about a month to saturate muscle stores.

01:04:52 – Necessary Supplements, 
While Creatine monohydrate is an important supplement for muscle building, muscle performance, and muscle recovery, other supplements such as Vitamin D, Magnesium, and Omega-3s are important for overall health and wellness.

01:06:03 – Conclusion, 
Dr. Stephanie Estima thanks listeners for their time and focus, and encourages them to leave reviews and ratings on iTunes and Spotify. 

Get your cardio on with CarolBike at https://www.carolbike.com and use the promo code: better

Athletic Greens – redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy – Use the code STEPHANIE10 for 10% off

Schinouusa – Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations – Use code BETTER for 15% off

LMNT Electrolytes – A FREE 7-flavor sample pack!

PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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.

We’d like to thank our sponsors

Become the best version of yourself and get 15% off Ned products by going to helloned.com/drstephanie or enter code DRSTEPHANIE at checkout. **unfortunately this product does not yet ship to Canada but they are working on it! 

In this episode you will discover the keys to maintaining women's health and wellness throughout various life stages. Unveil the significance of balancing hormones during menstruation and perimenopause. Learn about the advantages and proper dosages of creatine supplementation. Explore the reasons to approach pharmaceuticals marketed for quick weight loss cautiously. Understand why implementing pre-workout mobility routines is vital for everyone.

Links for this episode:

A Masterclass on Perimenopause

Why Fasting for Women is Different with Dr. Stephanie Estima

Episode Overview:

00:01:26 - Diet and Training for Wedding,
Dr. Stephanie's diet leading up to her wedding was not much different from her usual routine. She eats protein and carbs before and after workouts and relied on supplements to get her veggies. Training stayed consistent with five days of weights and two days of cardio per week.

00:09:02 - Having Fun while Being Disciplined,
Dr. Stephanie shares a story about how she hired a coach to help her get in touch with her feminine side. She was given an exercise to slow down and savor a piece of chocolate, which taught her the importance of being present and attuned to her senses.

00:10:27 - Boudoir Shoot and Food,
Dr. Stephanie is preparing for a boudoir shoot and is trying to be mindful of her diet. She didn't have any shapewear at her wedding, but did try to drink a gallon of water each day leading up to it. She also ate wedding cake for three days after the ceremony.

00:13:15 - Savoring Bliss,
Dr. Stephanie shares how savoring the bliss is a learned skill for someone like her who is very driven and always striving for success. Slowing down and being present can help people attune to their senses

00:14:56 - Deepening Love After Marriage
Dr. Stephanie shares her experience of feeling a deeper sense of commitment and love towards her husband after getting officially married.

00:17:10 - Hormone Replacement Therapy (HRT)
Dr. Stephanie discusses her views on HRT and mentions that she is not currently on it but is not against it. She emphasizes the importance of understanding lab results before deciding to take HRT.

00:21:51 - Creatine Supplementation
Dr. Stephanie explains what creatine is and how it is used to regenerate ATP within the cell. She recommends taking 3-5 grams of creatine daily to maintain average creatine storage and suggests loading the cell by taking 20 grams per day for 6-7 days or 5 grams daily for a month to saturate muscle.

00:25:48 - What is Creatine?
Dr. Stephanie explains that creatine is the primary constituent of phosphocreatine, which is found in skeletal muscle.

00:29:57 - Understanding Ozempic,
Dr. Stephanie Estima discusses Ozempic, a medication that mimics the action of GLP one and helps to increase insulin secretion. It can improve glycemic control, reduce appetite, and make you feel fuller.

00:35:40 - Estrogen Dominance and Reduced Blood Flow,
Dr. Estima explains that age, lack of ovulation, body weight changes, too much exercise, pregnancy, and stress can cause a woman's period to become lighter.

00:44:24 - Understanding Perimenopause,
Dr. Estima shares the classic definition of perimenopause, which is the time leading up to menopause when a woman's estrogen and progesterone levels begin to fluctuate.

00:50:11 - Importance of Self-Advocacy,
Dr. Estima emphasizes the importance of thinking critically and advocating for oneself when it comes to healthcare decisions.

00:45:48 - Menstrual Migraines and Perimenopause Symptoms,
Dr. Estima discusses menstrual migraines caused by unchecked estrogen in the luteal phase, swollen and painful breasts due to low progesterone, and subtle yet significant signs of perimenopause like back pain, joint stiffness, and reduced libido.

00:48:15 - Intermittent Fasting,
Dr. Estima still practices intermittent fasting (IF) as a way to control calories, improve autophagy, and promote hormonal balance. However, her fasting window is gentle and lasts for 12-14 hours at most, with most fasting happening while sleeping.

00:51:54 - Seed Cycling,
Dr. Estima shares a neutral stance on seed cycling, acknowledging its potential benefits for some women's menstrual cycles, but also highlighting that other whole foods like oysters and Brazil nuts can also provide the same nutrients for hormonal support.

00:56:23 - The Importance of Mobility Workouts,
Dr. Estima emphasizes the often overlooked role of mobility and proprioception in overall fitness and movement.

00:58:44 - Stability Issues during Exercise,
Dr. Estima uses the example of an overhead dumbbell press to explain how stability issues in the scapula can impact exercise performance and progress.

01:00:10 - The Importance of Mobility Workouts,
Dr. Stephanie discusses how focusing on hip and ankle mobility before leg day has become a regular part of her workout routine.

01:02:38 - Controlling the Weight,
Dr. Stephanie talks about the importance of control in weightlifting. She explains that the weight should not control you, and that freezing at any point in the range of motion, such as during a squat, is a sign of good control.

01:04:41 - The Importance of Mobility Workouts (Part 2),
Dr. Stephanie emphasizes the importance of mobility workouts again, stating that they should be an essential part of anyone's workout routine.

01:05:33 - Audience Feedback and Closing Remarks,
Dr. Stephanie invites listeners to give feedback on the show and suggests that they can do so by responding to polls on Instagram.

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more money

****************************
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.

Meet Vincent M. Pedre the Medical Director of Pedre Integrative Health and President of Dr. Pedre Wellness. Dr. Pedre is a Board-Certified Internist and Functional Medicine Certified Practitioner in private practice in New York City since 2004. His philosophy and practices are a blend of both Western and Eastern medical traditions. He is a Clinical Instructor at the Mount Sinai School of Medicine, as well as certified in yoga and Medical Acupuncture.

Links for this episode:

Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds

The Importance of Food for Endotoxemia and an Inflammatory Response

GutSmartProtocol.com

The GutSMART Quiz

Instagram @drpedre

Episode Description

00:07:30 - The Gut-Skin Connection, 
The gut and skin originate from the same cells in embryology, making their connection significant. Patients with skin issues may benefit from a functional medicine approach that considers the connection between gut health and skin issues, like hives, acne, psoriasis, and dermatitis.

00:11:45 - Celiac Genetics and Gluten-Free Diets, 
Celiac genetics are prevalent in people of Irish descent, and eliminating gluten from the diet can alleviate hives and other skin issues. A functional medicine approach can provide a solution for patients who have seen dermatologists without any results.

00:13:35 - Good and Bad Bacteria in the Gut, 
The gut microbiome is a complex ecosystem that includes a set of bad bacteria that serve a purpose and keep the system in balance. Opportunistic bacteria can flourish in environments where the diet is not optimal, leading to gut-centric and non-gut-centric issues.

00:16:23 - The Gut Microbiome of Indigenous Tribes, 
Dr. Pedre discusses the gut microbiome of indigenous tribes and how it differs from Westerners. Indigenous tribes consume a high-fiber diet, and their gut microbiome has adapted to digest difficult-to-digest fibers. 

00:20:20 - The Importance of Gut Microbiome Adaptation, 
Dr. Pedre stresses the importance of slowly introducing changes to the gut microbiome. A sudden change can lead to bloating and discomfort. 

00:25:05 - The Gut-Airway Connection, 
Dr. Pedre explains how the gut microbiome is connected to upper respiratory infections. Antibiotics can disrupt the gut microbiome and immune system, leading to recurrent infections. Pregnancy can ramp up the immune system, but can also suppress certain parts to protect the baby.

00:29:35 - Lipopolysaccharides and Metabolism, 
Dr. Pedre explains that Lipopolysaccharides (LPs), also known as endotoxins, are released by gram-negative bacteria and can be absorbed into the body. LPs levels increase after meals high in fat, especially saturated and hydrogenated fats. LPs can affect metabolism and insulin sensitivity.

00:33:42 - Microbiome and Leaky Gut, 
Dr. Pedre explains how an unfavorable microbiome and leaky gut can lead to the absorption of lipopolysaccharides and cause many health issues, such as weight gain, muscle aches, fatigue, and depression. Keeping a food, mood and poop journal can help identify patterns and triggers.

00:35:34 - Timeline for Food Sensitivities, 
Dr. Estima and Dr. Pedre discuss the importance of keeping a food journal to identify patterns of food sensitivities. They explain how sensitivities can have a threshold effect, where one exposure may be fine, but a second exposure can cause symptoms. Other factors such as stress, sleep, and food combinations can also impact sensitivities.

00:39:35 - Stress and Gut Health, 
Dr. Pedre explains how stress can affect the gut microbiome, gut permeability, and vagal tone. High cortisol levels from stress can alter the gut ecosystem, leading to more yeast in the gut and sugar cravings. 

00:43:39 - Behavioral Changes Caused by Stress, 
Dr. Estima and Dr. Pedre discuss how stress can drive behavioral changes such as cravings for sugar and comfort foods. 

00:49:39 - The Power of Soil and Dirt, 
Dr. Pedre emphasizes the importance of soil and dirt for our microbiome. Exposure to organic soil without toxins can magnify our gut microbiome diversity, as seen in the Hadza tribe.

00:55:05 - Diversity vs. Eating the Rainbow, 
Dr. Pedre discusses a Stanford study that compared a high fiber diet to a high fermented foods diet. The high fiber diet did not show a significant increase in microbiome diversity, while the fermented foods diet did. Diversity is the holy grail, but it's not a one-size-fits-all approach.

00:59:00 - The Role of Fiber and Fermented Foods, 
The study found that fermented foods had a significant impact on microbiome diversity and reduced inflammation. While fiber had a smaller impact, it helped to regulate the immune system. 

01:03:27 - Gut Disruptors, 
Dr. Pedre notes that alcohol is a significant gut disruptor. Other factors, such as stress, lack of sleep, and processed foods, can also impact gut health. A personalized approach to healing the gut is necessary, with fermented foods and fiber as cornerstones, but with consideration of individual circumstances.

01:06:18 - Dairy and its impact on gut health, 
Dr. Pedre discusses the impact of dairy on gut health, highlighting that it can cause constipation and trigger food sensitivities due to lactose and dairy protein intolerance. 

01:07:35 - Fecal matter transplant, 
Dr. Estima and Dr. Pedre discuss fecal matter transplant as a possible treatment for gut-related conditions such as Crohn's colitis and ulcerative colitis. While it is not yet approved for many indications, it has shown promise in experimental treatments for food sensitivities and autism in the microbiome community.

01:11:06 - Protecting the microbiome, 
Dr. Estima and Dr. Pedre stress the importance of protecting the microbiome throughout life, from birth to adulthood and into old age. They discuss the negative impacts of persistent antibiotic use and emphasize the need to foster microbial diversity through diet, exposure to nature, and limiting exposure to mass agriculture.

01:13:32 - Seeking microbial diversity, 
Dr. Pedre encourages individuals to seek microbial diversity in their gut by avoiding antibiotics as much as possible, only using them when necessary. He advises fostering microbial diversity through a healthy diet, exposure to nature, and gardening. He notes that microbial diversity is a key factor in the health of centenarians.

We’d like to thank our sponsors

Athletic Greens – redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy – Use the code STEPHANIE10 for 10% off

Schinouusa – Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations – Use code BETTER for 15% off

LMNT Electrolytes – A FREE 7-flavor sample pack!

PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

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Alan Aragon, a nutrition researcher and educator with over 30 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement toward evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras.

"If there's enough total calories in the diet, enough total carbs in the diet, and of course enough protein in the diet, then the shifting around and the positioning of carbohydrate is best left to pretty much individual preference as far as positioning it for maximizing muscle hypertrophy." - Alan Aragon

Links for this episode

Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders

Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein

The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis

Artificial sweeteners induce glucose intolerance by altering the gut microbiota

High-dose saccharin supplementation does not induce gut microbiota changes or glucose intolerance in healthy humans and mice

Episode Overview:

00:07:17 - Carb timing for muscle growth, 
Carb timing is less important than protein timing when it comes to muscle hypertrophy. 

00:13:59 - Ketogenic diet for muscle growth, 
While Ketogenic dieting works for many, it's not the optimal tool for maximizing muscle mass and retention. According to elite-level natural bodybuilders, an average of 2 grams of carbohydrate per pound of body weight during prep can help maximize muscle retention while losing fat. 

00:15:43 - Carb timing and lifting capacity, 
Carb timing has less importance than protein timing when it comes to muscle hypertrophy. However, some literature suggests that lifting capacity is compromised when carbohydrates are not consumed, regardless of timing.

00:16:21 - The Effects of Fasted Lifting on Performance, 
Lifting fasted can compromise performance, so it's recommended to have a mixed macronutrient meal with some level of carbohydrate within one to two hours prior to the lifting session.

00:17:40 - The Anabolic Window, 
The idea that quickly absorbing protein and carbohydrates post-workout maximizes muscle protein synthesis has been debunked. Constant dosing of protein, carbohydrates, and fats throughout the day negates the need to hyper-focus on the immediate post-exercise period.

00:22:17 - The Role of Carbohydrates in Maximizing Muscle Protein Synthesis, 
A study showed that when you have enough protein, you don't need to add carbohydrates to it to maximize muscle protein synthesis. The optimal dose for protein is between 0.4 to 0.6g/kg of body weight, which appears to maximize the short-term anabolic effect or maximize the muscle protein synthesis response.

00:26:47 - The Benefits of Flexible Thinking, 
Training fasted vs fed depends on the goal and the population. While fasted training can lead to stronger anabolic signaling, compromising performance is a possibility. The best approach is to train when you can train, and when you can't, you can make it up later.

00:32:58 - Fasting and Fat Loss, 
There's no net difference over a 24-hour period between training fasted and fed when it comes to fat loss.

00:34:17 - Fasted vs. Fed Cardio, 
A study was conducted on untrained women comparing the effects of fasted and fed cardio on body composition, which revealed no significant differences in muscle preservation or fat loss between the two groups. 

00:40:04 - Creatine Meta-Analysis, 
A meta-analysis was conducted on the effects of creatine on muscle hypertrophy and revealed a disappointing increase in muscle thickness among untrained subjects. However, the analysis showed a substantial increase in strength gains across multiple studies, even in highly trained subjects. 

00:48:15 - Creatine Non-Responders, 
Creatine non-responders constitute about 20-30% of individuals who poorly respond to creatine due to various reasons, including high initial levels of muscle creatine saturation and differences in fiber type distribution across individuals. However, the majority of people who use creatine can expect to gain lean mass and strength. 

00:52:09 - Benefits of Creatine, 
Creatine offers multifaceted benefits ranging from neurological health to musculoskeletal health and metabolic benefits. It can improve cognition, bone and joint health, and glycemic control.

00:53:39 - The Benefits of Creatine, 
Creatine has been shown to help with cognitive function, joint health, lean tissue function, and even increase bone density. It's a conditionally essential compound that can be obtained through diet or supplementation. 

00:56:10 - Seed Oils and Gestational Diabetes, 
There is speculation that Creatine could help manage gestational diabetes due to its ability to increase insulin sensitivity and muscle glucose uptake. Seed oils have been talked about as a monolithic species, but they should be considered on a case-by-case basis. 

01:03:15 - Evidence-Based Nutrition, 
It's important to look at the evidence when it comes to nutrition and not just blindly follow internet fairy tales or appeal to nature fallacies. Vegetable oils have consistently shown better health outcomes compared to saturated fats. 

01:06:20 - Appeal to Nature Fallacy, 
Just because something is natural or organic doesn't necessarily mean it's good for you (e.g. cancer). While there are benefits to going natural when possible, technology can enhance human quality of life in multiple domains, including food technology. 

01:11:39 - Non-Nutritive Sweeteners, 
There are different categories of non-nutritive sweeteners, such as sucralose and saccharines. 

01:12:07 - Artificial Sweeteners and Health Concerns, 
Artificial sweeteners are relatively harmless, and the doses necessary to achieve what they achieve are negligible. Stevia, for instance, has an array of potential therapeutic effects, whereas Saccharin has been shown to cause unfavorable changes in gut microbiome.

01:19:01 - Reverse Causation and Disease Processes, 
Large-scale population studies that investigate the association between artificial sweeteners and heart disease, diabetes, or obesity are poorly controlled. It is much more likely that the opposite is true, with the state of having these diseases driving the consumption of artificial sweeteners to a greater degree. 

01:21:08 - Convergence of Evidence, 
When both controlled interventions (randomized controlled trials) and observational studies (epidemiology) converge, we can confidently conclude that artificial sweeteners cause disease processes at the intermediate level and lead to actual disease endpoints. 

01:23:40 - Personal Opinion, 
While Alan advocates for drinking plain water, he believes that consuming artificial sweeteners is a reasonable trade-off if it helps individuals reduce their sugar intake.

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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 you will uncover the pressing effects of declining fertility rates on the human population, delve into the influence of environmental factors, specifically exposure to harmful chemicals, on reproductive health, gain insights on age, egg/sperm quality, and environmental influences in fertility, grasp the effects of phthalates on male reproductive health, highlighting AGD and sperm count, and also realize the importance of increased awareness, research, and action to safeguard human health and fertility.

Dr. Shanna Swan is an Environmental and Reproductive Epidemiologist. She is Professor of Environmental Medicine and Public Health at the Icahn School of Medicine at Mount Sinai, New York, Adjunct Professor in Obstetrics and Gynecology at the University of California San Francisco and Senior Scientist at Environmental Health Sciences. Dr. Swan's work examines the impact of environmental exposures on reproductive health and neurodevelopment. 

https://www.shannaswan.com/

https://twitter.com/drshannaswan

https://www.instagram.com/drshannaswan/

https://www.shannaswan.com/countdown

00:07:32 - Population Decline, 
The world's fertility rate has dropped from over five children per couple to under two now, and a large proportion of the world is now below replacement. 

00:12:17 - The Roller Coaster of Fertility, 
The declining fertility rate in many countries means that we are headed towards a maximum world population, which will decrease and never come back. 

00:15:37 - Social Causes of Fertility Decline, 
The decline in fertility is not just due to social causes like women entering the workforce and getting educated, but also due to environmental and lifestyle factors. 

00:22:28 - Environmental and Lifestyle Factors Affecting Fertility, 
Environmental and lifestyle factors, such as exposure to phthalates and Bisphenol A, are major contributors to the decline in fertility. 

00:16:51 - The Challenges of Motherhood and Fertility, 
Dr. Stephanie and Dr. Shanna discuss the challenges of motherhood and fertility. The decline in egg quality and sperm quality with age is a major limiting factor in infertility, which is a concern for women who choose to have babies later in life. 

00:19:57 - Decline in Male Fertility, 
Dr. Shanna explains that research on the declining rate of male fertility has been around for 30 years. The first study in 1992 reported that sperm count had decreased by 50% in 50 years. However, this figure was met with skepticism. 

00:23:30 - Early Puberty in Girls, 
Dr. Stephanie brings up the phenomenon of early puberty in girls, and Dr. Shanna explains that it is a real concern. Girls are starting menstruation earlier and earlier, which is not only a risk for psychological and social challenges but also for fertility. 

00:25:46 - Environmental Factors Affecting Sperm Count, 
Dr. Shanna discusses her study on environmental factors affecting sperm count. She found that exposure to phthalates, a chemical found in plastics, is linked to lower sperm count. Exposure to other chemicals like bis

00:34:10 - Factors Affecting Sperm Count, 
The recruitment bias and selection bias of the men in the studies from 1940 and 1990 were analyzed. The lifestyle factors of smoking, obesity, exercise, and stress were found to be important. Chemicals that affect the reproductive system, particularly testosterone and estrogen, were also identified.

00:40:16 - Plastic Increase and Endocrine-Disrupting Chemicals, 
After World War II, scientists were revered, and plastic production increased rapidly. However, plastic has a large number of chemicals that can alter hormones. Phthalates are particularly concerning as they lower testosterone levels and can affect genital formation during pregnancy.

00:43:45 - Non-Monotonic Dose Response and Endocrinology, 
Hormones often respond non-linearly to low doses of chemicals, affecting not just testosterone, but also estrogen and the immune system. Endocrine-disrupting chemicals can have a significant effect, regardless of the dose.

00:49:57 - Phthalate Syndrome, 
Phthalates can cause the phthalate syndrome, where exposure in utero in male rodents can affect genital formation and induce infertility and other health problems. Humans have phthalates in their bodies, and pregnant women are particularly at risk for exposure.

00:51:44 - Development of Genitalia in Male and Female Fetuses, 
Dr. Swan explains how the genitals of fetuses develop under genetic regulation, and everything changes during a critical period of gestation. She highlights how testosterone contributes to the differentiation of genitalia in male fetuses and explains how insufficient testosterone exposure can undermasculinize males.

00:54:27 - The Analogeneital Distance (AGD), 
Dr. Estima and Dr. Swan discuss the AGD and how it is an important distance that differentiates males and females in almost every mammal. They also discuss how it can be difficult to measure the AGD accurately because it is soft tissue and how standardization of the position of the legs is necessary when measuring the AGD.

01:02:36 - The Phthalate Syndrome in Humans, 
Dr. Swan discusses how she found the phthalate syndrome in humans after researching variations in AGD, penile size, and descent of the testicles. She highlights how many papers have found other chemicals related to AGD and how she would love to see AGD become part of the standard of care.

01:05:14 - Implications of AGD on Testosterone and Longevity, 
Dr. Swan explains how AGD has massive implications on men's capacity for testosterone, sperm production, and longevity. 

01:08:09 - The Relationship between AGD and Sperm Count, 
Dr. Swan discusses her research on the relationship between AGD (anogenital distance) and sperm count. Her study found a direct linear relationship between the length of AGD and the number of sperm, indicating that the longer the AGD, the higher the sperm count. 

01:13:27 - Phthalate Syndrome and Exposure, 
Dr. Swan explains phthalate syndrome, a condition assigned at birth that affects the male reproductive system and is caused by exposure to phthalates. She discusses the common sources of phthalates, such as plastic tubing, personal care products, and food packaging. 

01:15:24 - NICU Exposure and Other Hormonal Effects, 
Dr. Swan highlights the dangers of exposure to phthalates and other hormone-disrupting chemicals in the NICU, where preemies are especially vulnerable. She also notes that these chemicals can affect other hormonal systems in the body, such as lung development, brain development, and blood pressure. 

01:20:28 - BPA-Free Products and Other Chemicals, 
Dr. Swan addresses the issue of manufacturers substituting BPA-free products with similar chemicals that have the same effects. She also mentions other chemicals that disrupt hormones, such as PFAS chemicals in Teflon and sunscreen. 

01:26:10 - Gender Dysphoria and Environmental Chemicals, 
Dr. Swan explores the relationship between gender dysphoria and exposure to environmental chemicals. She acknowledges the complexity of the topic and emphasizes the need for further research before drawing conclusions.

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Follow Me On Instagram

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Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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 deep dive into the mechanisms of sleep, exploring the hormonal changes in perimenopause and menopause, and her top strategies for sleep optimization.

In this episode, you will learn how to refine your sleep routine with proven methods and practices, delve into the relationship between hormonal shifts and their impact on sleep, harness the power of hormone replacement therapy for better sleep, navigate the unique sleep-related issues experienced by women in perimenopause and menopause and unravel the complex connection between depression and sleep quality - PLUS learn how to improve both.

Links for this episode:

https://symphonynaturalhealth.com/products/herbatonin-0-3mg

https://hellobetty.club/a-deep-sleep-dive-for-perimenopause-with-dr-michael-breus/

https://drstephanie.ehealthpro.com/

Sleep and Savings: Want to grab my absolute fave supplement for better sleep at 15% off?  Click here - https://glnk.io/lq6q/4 - to purchase Mellö Magnesium. My flavor of choice is Lavender Berry - Mellö Magnesium WORKS because it contains magnesium glycinate, which is the most bioavailable form of magnesium, as well as magnesium L-threonate. This is a magnesium that can cross the blood-brain barrier to help your mind and your brain essentially be lulled to sleep at night.  Music to my ears.  Get yours for 15% off today at this link - https://glnk.io/lq6q/4

Episode Overview (timestamps are approximate):

00:00:00 - Understanding Sleep Cycles, 
Dr. Stephanie explains the two stages of sleep, non-REM and REM, and the four stages of non-REM sleep. 

00:09:11 - Impact of Poor Sleep on Health, 
Dr. Stephanie talks about how poor sleep leads to chronic stress and inflammation, which affects the balance in the autonomic nervous system. 

00:14:22 - Hormonal Changes in Perimenopause and Menopause, 
Dr. Stephanie discusses the hormonal changes in perimenopause and menopause, particularly the decline in estrogen and progesterone levels that affect sleep quality. 

00:22:02 - Strategies for Better Sleep, 
Dr. Stephanie shares some practical tips for improving sleep, including establishing a regular sleep schedule, managing stress levels, avoiding caffeine and alcohol before bedtime, and creating a comfortable sleep environment. 

00:30:15 - Importance of Napping, 
Dr. Stephanie explains the benefits of napping for overall health and how it can help in making up for lost sleep. She discusses the ideal nap duration

00:15:00 - Understanding the Effects of Chronic Low-grade Inflammation on Energy Production, 
Chronic low-grade inflammation can still produce energy, but it is less efficient, resulting in reduced ATP and glucose availability. 

00:19:12 - Melatonin and Its Applications in Sleep, 
Melatonin is crucial in sleep onset and reducing sleep efficiency. 

00:25:21 - Melatonin Dosage and Quality Control, 
Melatonin supplements vary in dosage and quality control, with some brands not accurately reflecting the dosage on the label. 

00:29:36 - Herbitonin as Alternative Melatonin Supplement, 
Herbitonin is a slow-release capsule that closely mimics the amount of melatonin humans produce. It is an alternative to traditional melatonin supplements that often contain supra-physiological levels of melatonin. 

00:29:55 - Understanding Hormones and Sleep, 
The importance of hormones in regulating sleep. 

00:31:56 - Women's Reproductive Hormones, 
Dr. Stephanie explains how women's reproductive hormones are different from men's and the importance of the circadian production of hormones. 

00:33:29 - Progesterone and Sleep, 
The episode delves into the role of progesterone in sleep, highlighting its hypnotic effect and respiratory stimulant properties.

00:36:49 - Estrogen and Anxiety, 
The relationship between estrogen and anxiety, pointing out that declining estrogen levels during perimenopause and menopause can lead to an increase in fear and anxiety at night. 

00:41:05 - Growth Hormone and Sleep, 
The importance of growth hormone in regulating sleep and explains how growth hormone levels decline with age and various environmental stressors. 

00:44:51 - Signs of Growth Hormone Deficiency, 
Symptoms of growth hormone deficiency include decreased lean body mass, increased abdominal fat, insulin resistance, hypertension, high triglycerides, anxiety, depression, decreased bone density, and changes in physical appearance. 

00:49:45 - Estrogen and Sleep, 
Estrogen plays a role in the amount of time spent in rapid eye movement (REM) sleep and affects serotonin levels. 

00:55:00 - Vasopressin and Urination, 
Vasopressin is a hormone that helps regulate urine flow during sleep. 

00:57:47 - Tips for Better Sleep, 
To improve sleep quality, keep a journal of liquid and food intake and track transit time. Limit alcohol and caffeine intake, elevate legs before bed, and pee right before sleep. 

00:48:09 - Women and Growth Hormone, 
Women release growth hormone pulses differently than men and can achieve peak growth hormone secretion faster with resistance training or core temperature manipulation.

00:59:51 - Effects of Alcohol on Sleep, 
Alcohol inhibits vasopressin, leading to increased urination and fragmented sleep. It also negatively impacts vitals.

01:02:59 - Sleep Hygiene Tips, 
Regularity is key, especially waking up at the same time every day. Darkness is crucial, but the speaker does not recommend blackout blinds. Keep the room cold. Establish a wind-down routine and remove technology from the bedroom. 

01:07:49 - Counterintuitive Approach to Insomnia, 
Decrease time in bed to decrease association between bed and staying awake and increase sleep pressure. 

01:14:08 - Women's Health and Sleep, 
Women experience changes in hormones during perimenopause and menopause that can lead to sleep disturbances like insomnia and hot flashes. 

01:19:15 - Men's Health and Sleep, 
Men's sleep can be affected by sleep apnea and testosterone levels. 

01:14:13 - Napping and Supplementation, 
Dr. Stephanie discusses the benefits of napping early afternoon and some supplements that promote progesterone balancing.

01:18:56 - Depression and Sleep, 
Dr. Stephanie talks about the increased risk of depression during perimenopause due to fluctuating hormone levels and poor sleep quality. 

01:22:41 - Hot at Night, 
Dr. Stephanie shares strategies to reduce overheating at night, such as wearing moisture-wicking sheets, using a fan, and reducing the room temperature. 

01:25:13 - Improve Sleep Quality, 
Tips to improve sleep quality during perimenopause, including setting a consistent sleep schedule, avoiding alcohol, and practicing good sleep hygiene. 

01:26:05 - Wrap-Up and Call to Action.

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.

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Follow Me On Instagram

Watch Better! on YouTube

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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.

Cynthia Thurlow is a passionate nurse practitioner, podcast host, and wellness expert with a dedication to helping women of all ages achieve optimal hormonal health. As the host of the Everyday Wellness podcast, Cynthia has made it her mission to empower women with the knowledge and tools they need to maintain a healthy balance in their lives. With her extensive experience in the healthcare field and a deep understanding of the complexities of hormonal health, Cynthia is the perfect guest to join Dr. Stephanie Estima for an Ask Us Anything episode covering a range of hormone topics.

Links for this episode:

https://cynthiathurlow.com/

https://www.youtube.com/cynthiathurlow

https://cynthiathurlow.com/podcast/

https://www.instagram.com/cynthia_thurlow_/

The key moments in this episode are:

00:00:00 - Factors Affecting Body Fat Percentage,

00:02:45 - Ask Us Anything,

00:05:16 - Weight Training with Diastasis Recti,

00:11:59 - Postpartum Body and Rehabilitation,

00:15:08 - Understanding the Risks and Benefits of the Gardasil Vaccine,

00:20:19 - Natural Hormone Balance for Hashimoto's Patients,

00:24:39 - Differential Diagnoses for Low Estrogen in Hashimoto's Patients,

00:29:20 - Understanding the Importance of a Full Medical History,

00:29:58 - Iodine Supplementation for Seafood Intolerance,

00:34:41 - Reversing Thyroid Medication Dependency,

00:39:11 - Adverse Childhood Events and Autoimmune Disease,

00:40:48 - Being Real in a Big Platform,

00:43:48 - Moving from First Person to Third Person,

00:44:57 - Ideal Body Fat Percentage for Menopausal Women,

00:54:34 - Copper IUD and Menstrual Symptoms,

00:58:57 - Fertility Awareness Method,

00:45:30 - Importance of Body Fat Percentage,

00:47:33 - Impact of Hormones on Body Fat,

01:00:17 - Tips for Undisturbed Sleep,

01:01:18 - Sleep Starts When You Wake Up,

01:03:08 - Load Management,

01:08:52 - Progesterone and Sleep.

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

****************************
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 a world where the perfect vulva is pushed by cosmetic surgeons and online forums, one expert is breaking down the reality of the female anatomy. But when it comes to labia hypertrophy and the incomprehensible husband stitch, who can women trust to make the right decisions for their bodies? Tune in for some straight talk that will leave you empowered and educated.

Dr. Jolene Brighten is a board-certified naturopathic endocrinologist, clinical sexologist, and prominent leader in women's medicine. She has gained international recognition as a speaker, clinical educator, and medical advisor within the tech community. Jolene is a faculty member at the American Academy of Anti-Aging Medicine and part of the MINDBODY Green collective. Her work has been featured in numerous prestigious publications such as Forbes, Cosmo, and The Guardian.

Episode Overview (Timestamps are approximate):

02:54 - Welcome
03:43 - Introducing Jolene
04:43 - Becoming a sex counsellor
07:26 - Vulva vs vagina and how it should look
10:24 - The History of anatomy textbooks
15:10 - The female body is the standard
17:27 - Labial hypertrophy surgery explained
19:07 - the most popular plastic surgery
22:29 - The “husband stitch” and why you are in charge
25:20 - Being “tight” is a fundamental misunderstanding
29:01 - Vaginal odour and discharge explained
31:17 - The best kind of lube
33:03 - How your vagina can bleach your underwear
35:08 - Losing your period is not healthy
36:44 - Should your vagina smell like yogurt?
42:51 - The main goal of the menstrual cycle
44:09 - Let’s talk about the hyman
49:12 - Insulin and glucose and their role on hormones
58:17 - The importance of stress management in perimenopause
01:01:08 - Why you need to stay hydrated
01:05:08 - You don’t get a medal for running yourself into the ground
01:12:05 - Embracing masculine and feminine energies
01:17:58 - Do I feel joy? Do I feel safe?

Athletic Greens – redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy – Use the code STEPHANIE10 for 10% off

Schinouusa – Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations – Use code BETTER for 15% off

LMNT Electrolytes – A FREE 7-flavor sample pack!

PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

****************************
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.

Get ready to go back to the basics with Dr. Jeffrey Bland, the "father of functional medicine," as he guides us through the powerful concept that food is information for our bodies. He challenges us to step out of our comfort zones (literally) and shows us the various branches of the Immune System, including innate, acquired, and lymphocytes.

Also, discover how you can rejuvenate your immune system through simple lifestyle choices like diet, stress management, and exercise. And finally, explore the intriguing question of whether we can turn up our immunity too much and trigger autoimmunity. Join us for this refresher episode covering the basics to take control of your health today!

Links for this episode:
bigboldhealth.com
pro.bigboldhealth.com
Use the discount code: BETTER20 for 20% off (valid through 6/30/23).

Study mentioned in the episode:
Public health lessons from the mid-Victorian working class diet

Episode Overview (timestamps are approximate):
 5:41 - Dr. Bland’s history
11:35 - Problem(s) with the current medical system
14:40 - How to build your plate
17:21 - Weakening nutritious food through agriculture
24:20 - The diversity of the foods we eat
24:49 - Our five different taste types
28:40 - The rules about how to eat
31:21 - Our tastebuds are programmable
35:26 - Immune System 101
40:40 - Innate immunity
42:55 - Low Stress and Good Food
45:29 - How to rejuvenate your immune system
48:54 - How to take Himalayan Tartary Buckwheat
52:00 - The idea of “Rewilding”
54:57 - Can we boost immunity too far? ie. Autoimmunity
1:04:10 - Finding your personal diet

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

****************************
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.

Our guest, Dr. Michael J. Breus, is a clinical psychologist with more than two decades of experience in the sleep field. 

As a sleep expert, Dr. Breus advises women going through perimenopause and menopause to establish a regular, consistent sleep schedule to manage the hormonal shifts associated with these transitions. He also recommends deep breathing, hydration, and getting sunlight. 

"While there is no guidebook for managing menopausal sleep issues, these strategies can help to mitigate some of the symptoms associated with this transition," he says.

Dr. Breus stresses the importance of maintaining consistent sleep routines and creating a comfortable sleep environment. He also recommends moderate exercise, avoiding alcohol consumption, and using technology such as temperature-regulating pads. 

While discipline in sleep routine is crucial, he stresses the importance of acceptance and relaxation, rather than trying to think oneself to sleep or worrying about lack of sleep.

Links for this episode:

https://thesleepdoctor.com/

https://www.facebook.com/thesleepdoctor/

https://twitter.com/thesleepdoctor/

https://www.instagram.com/thesleepdoctor/

https://www.tiktok.com/@thesleepdoctor

Sleep and Savings: Want to grab my absolute fave supplement for better sleep at 15% off?  Click here - https://glnk.io/lq6q/4 - to purchase Mellö Magnesium. My flavor of choice is Lavender Berry - Mellö Magnesium WORKS because it contains magnesium glycinate, which is the most bioavailable form of magnesium, as well as magnesium L-threonate. This is a magnesium that can cross the blood-brain barrier to help your mind and your brain essentially be lulled to sleep at night.  Music to my ears.  Get yours for 15% off today at this link - https://glnk.io/lq6q/4

Episode Overview (timestamps are approximate):

4:05 - How menopause/perimenopause affects your sleep

8:21 - Can you “catch up” on sleep?

12:00 - How sleep changes around your cycle

16:31 - Instituting the daily nap

24:09 - When to nap during your cycling

27:12 - When to exercise for the best sleep

31:28 - Alcohol, dehydration and sleep

34:51 - How to use acceptance as a sleep aid

39:29 - Why you got to the bathroom during the night

46:02 - Should you breathe through your nose or mouth?

52:42 - Are you a side, back, or belly sleeper?

55:01 - Should you get a “sleep divorce?”

1:01:01 - Where to find Dr. Breus

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

****************************
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.

Today we’re joined by The Godfather of Intelligent Muscle Building®️ himself, Ben Pakulski! Ben (AKA the Pak-Man), is a Canadian IFBB professional bodybuilder and winner of the 2008 Mr. Canada competition who is currently a coach & mentor for high-achieving men. In our first ever in person episode we discuss Ben’s recommendations for progressive overload, the difference between strength & building muscle (they’re different!), and also dive into nutrition, relaxation and handling our emotions. This one is a jam packed episode…enjoy!

Links for this episode:

Real Love Book

The Body Keeps Score Book

Muscle Intelligence Podcast

Episode Overview:

0:00:00 - Intro

0:03:21 - Fitness goals differ between people

0:07:18 - Quality vs quantity for progressive overload

0:12:24 - A word from our sponsors

0:17:49 - Strength vs. muscle building

0:21:58 - Tips for training

0:29:13 - Signalling the body to grow

0:33:16 - Doing difficult things for resiliency

0:47:49 - The gap vs. the gain

0:52:20 - Ben’s nutrition approach

1:01:20 - Tapping into parasympathetic function

1:10:40 - How children affect our lives

1:20:10 - Outro

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

****************************
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.

Today we’re joined by happiness researcher Dr. Gillian Mandich! Gillian is a scientist on a mission to help people live their happiest life, a published researcher; two-time TEDx speaker and the founder of The International Happiness Institute of Health Science Research. In this episode she shares what happiness really is, how to practice happiness, how money affects our happiness and how to create happy kids. This conversation is filled with some incredible tips, so get your note pads ready!

Links for this episode:

Dr. Gillian’s Website

Dr. Gillian’s Instagram

Big Panda and the Tiny Dragon Book

Episode Overview:

0:00:00 - Intro

0:03:26 - How Dr. Gillian started studying happiness

0:08:00 - A word from our sponsors

0:13:25 - The definition of happiness

0:21:01 - The challenge of long-term happiness

0:27:19 - Happiness requires work & practice

0:31:36 - Toxic happiness: you can’t be happy all the time

0:41:28 - Happiness is variable

0:43:30 - The bittersweet emotion

0:49:11 - Psychological wealth

0:51:25 - North American expression of happiness

0:57:50 - How money impacts happiness

1:02:01 - What makes you happy?

1:05:10 - Cumulative happiness

1:09:48 - Rethink what happiness is

1:11:12 - Ways to cultivate happiness

1:15:10 - How media & news affects our happiness

1:19:11 - Creating happy kids

1:22:22 - Social connection is important

1:25:22 - Outro 

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

****************************
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.

Today we’re joined by chiropractor and performance coach Dr. Jordan Shallow for a nerdy conversation all about muscles and stability. We talk about ways to improve your stability, exercises for testing it, and also break down the different parts of proprioception. Get your notepads for this one!

Links for this episode:

Jordan’s Instagram

Pre-Script

Episode Overview:

0:00:00 - Intro

0:03:14 - Why is stability important?

0:12:05 - A word from our sponsors

0:17:30 - Proprioception explained

0:40:01 - Improving stability

0:50:28 - Exercises for testing & practicing stability

1:02:21 - Proper RDL form

1:04:47 - Using stability to determine weight lifting loads

1:11:15 - The axis between skill and output

1:14:06 - Outro

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

****************************
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.

Chronic stress and adrenal dysfunction are more common than we think, and many of us may not even be aware of the symptoms. In today’s episode Dr. Izabella Wentz, PharmD, FASCP, an internationally acclaimed thyroid specialist and licensed pharmacist, breaks down what adrenal dysfunction really is, and some simple steps that we can take to combat it. Stay tuned for an exciting conversation!

Links for this episode:

The Adrenal Transformation Protocol

LMNT Electrolytes

Dr. Wentz’s Website

Dr. Wentz’s Instagram

Dr. Wentz’s Facebook

Episode Overview:

0:00:00 - Intro

0:02:12 - Origins of poor adrenal function

0:05:17 - How long it takes for someone to reach adrenal dysfunction

0:13:38 - A word from our sponsors

0:19:03 - How adrenal function relates to your thyroid

0:25:31 - Stress changes as you age

0:28:04 - Regular cortisol pattern and deviations explained

0:34:05 - Autoimmune cortisol patterns

0:38:10 - Overexertion when you have autoimmune disease

0:39:48 - People with chronic illnesses need more protein!

0:42:54 - Smoothies are easier to breakdown

0:44:39 - Top nutrient deficiencies in autoimmune patients

0:49:08 - Sodium & electrolytes to heal adrenal dysfunction

0:56:00 - Iron’s role in thyroid and adrenal health

0:58:54 - Outro

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

****************************
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.

We’re back with Part 2 of the perimenopause series! If you missed Part 1 you can listen to it here before checking out today’s episode. In this episode, we talk about supplements and bioidenticals for all the Bettys in perimenopause. Dr. Stephanie shares her supplement recommendations and some useful tips for caring for your skin and hair (listen all the way through for a weird but effective hair tip!).

**Fact Check From This Episode**

30 minutes of sun gives you approximately 20,000IU of vitamin D. This works out to around 1000 IU/minute, not 10 minutes which was mentioned in the episode. Depending on age, location (relative to the equator), time of day, and melanin pigmentation, this will vary.

Mentioned in this episode:

Last Episode: A Masterclass on Perimenopause (Pt. 1)

Amazon Storefront with all products from this episode

Cortisol Manager

Dr. Kyle Gillett Interview

LMNT

Jolene Brighten Interview

Episode Overview:

0:00:00 - Intro

0:03:01 - Supplement: Vitex

0:06:31 - Recommended Vitex dosage

0:08:20 - A word from our sponsors

0:13:35 - Supplement: Rhodiola

0:18:03 - Supplement: Ashwagandha

0:20:15 - Supplement: Phosphatidylserine

0:25:37 - Supplement: Magnesium (+ Stephanie’s current dosage)

0:28:49 - Supplement: Vitamin D

0:32:06 - Action items for healthy hair

0:38:18 - Recommended skin care

0:40:23 - Bioidentical: Progesterone

0:45:01 - Difference between progesterone and progestin

0:48:18 - Tip for progesterone cream application

0:50:11 - When should you think about TRT

0:52:26 - When to start using bioidenticals

0:56:50 - Outro

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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 today’s special episode with Dr. Stephanie, we answer your questions about what perimenopause really is, the four different phases, how to know you are experiencing it, and the action steps you can take to improve your life as a perimenopausal woman. Stay tuned for part 2 next week!

Links for this episode:

Dr. Stephanie's Lab PDF

Jennifer Kolari Interview

Emily Fletcher Interview

Jenn Mansell Breathwork

Sam Skelly Breathwork

Kelsey Ramsden Interview

Jason Prall Interview

Yoga Nidra

Alan Aragon Interview

Schinouusa Whey Protein

Episode Overview:

0:00:00 - Intro

0:02:18 - Definition of perimenomause

0:04:38 - Normal looks different for everyone

0:06:44 - The best time to take baseline hormone measurements

0:10:53 - A word from our sponsors

00:16:07 - Subtle symptoms of low progesterone

00:22:57 - The four phases of perimenopause

00:28:38 - Action items

00:29:40 - Prioritizing stress management

00:37:01 - Meditation and breathwork

00:41:48 - CBT and psychedelic therapy

00:47:54 - Yoga Nidra

00:50:31 - Exercise

00:59:05 - Movement program goals as a perimenopausal woman

01:03:48 - Stephanie’s current workout split

01:05:56 - Cardio

01:05:42 - Progressive overload

01:09:09 - Resistance training helps us with resilience

01:09:53 - Nutrition for perimenopausal women

01:19:25 - You can still have great sex

01:20:34 - Pelvic floor exercises

01:21:33 - Orgasms for stress management

01:23:26 - Intro to next week’s episode

01:24:38 - Outro

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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.

Today we’re joined by Alan Aragon, a nutrition researcher and educator with over 30 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement toward evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. In this episode, we talk about the various approaches to dieting and Alan’s recommendation which he calls “Flexible Dieting”. We also dive deep into protein (consumption, timing, and types) as well as other aspects of the complex world of nutrition. Get your pen and paper ready because this one’s a doozy…in the best way possible!

Links for this episode:

Alan's AARR Research Review

Alan’s Book “Flexible Dieting”

Study: How much protein in a single meal can be used for muscle building

Study: Animal vs Plant Protein

Quorn Protein

Study: SWAP MEAT

Episode Overview:

0:00:00 - Intro

0:02:36 - Interview begins

0:03:32 - The importance of flexible dieting

0:06:16 - Flexible dieting explained

0:10:02 - A word from our sponsors

0:15:41 - Nutrition isn’t black and white

0:19:09 - Total daily protein intake

0:24:50 - Protein for longevity as you age

0:35:30 - Aging isn’t linear, it’s exponential

0:37:25 - Ideal protein intake for sedentary individuals

0:39:39 - Ideal protein intake for athletic individuals

0:41:35 - Grams of protein per meal

0:46:01 - Eat protein earlier in the day

0:49:36 - Pre-bed protein to increase muscle mass

0:53:46 - Intermittent fasting challenges

1:05:45 - Osteoporosis in women

1:06:30 - Acute anabolic timing window

1:22:04 - When to have protein for an early morning workout

1:26:01 - When to supplement with creatine

1:28:01 - The best types of protein (animal vs plant)

1:43:47 - Nutrient deficiencies in vegetarians & vegans

1:50:34 - The controversial topic of transgendered sports

1:52:07 - Outro

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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.

Today we’re joined by the “Father of Biohacking”, Dave Asprey. Dave is a four-time New York Times bestselling science author and host of the Webby award-winning podcast The Human Upgrade. In this episode we cover topics from Dave’s new book Smarter Not Harder, touching on more efficient ways to exercise, the differences between animal & plant proteins, important vitamins & minerals, and how to accelerate your emotional wellbeing.

Links for This Episode:

Smarter Not Harder Book

Dave’s Website

Dave’s Podcast

Vitamin Dake

Episode Overview:

0:00:00 - Intro

0:02:01 - The difference between animal & plant proteins

0:09:03 - A word from our sponsors

0:14:28 - New study on animal & plant protein

0:16:50 - The benefits of animal protein

0:20:31 - Why working harder doesn’t work

0:23:34 - The smarter way to exercise

0:29:26 - Exercising using AI machines

0:37:39 - What happens when you rapidly deplete glycogen

0:42:49 - The problem with the gym industry

0:45:45 - The psychology of the “work harder” movement

0:50:09 - Phytic acid explained

0:57:26 - Dairy in America

0:60:03 - Oscillates & lectins and how they can affect you

1:04:02 - The importance of vitamins & minerals (plus Dave’s recommendations)

1:10:30 - Vitamin & mineral differences between men & women

1:14:40 - The reason for grey hair during the pandemic

1:17:09 - Working smarter not harder at becoming emotionally healthy

1:28:56 - Outro

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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.

Episode 300…we made it! Thank you to all the Betty’s for listening and making the Better! show what it is, we wouldn’t be here without YOU, our dedicated audience. Today we’re joined by Dr. Kyle Gillett, a holistic care doctor who’s practice includes preventative medicine, aesthetics, sports medicine, hormone optimization and many other crucial avenues. We discuss the intricacies of hormones and dive deep into the science of androgens and testosterone, while also touching on Dr. Gillett’s “6 Pillars of Health”.

Links for This Episode:

Kyle’s Instagram

Kyle’s Website

Gillett Health Podcast

Gillett Health YouTube

Gillett Health Instagram

Gorilla Mind

Episode Overview:

0:00:00 - Intro

0:09:00 - Interview Begins

0:09:41 - Myths around testosterone

0:11:57 - Baseline hormone lab measurements

0:14:45 - The 6 Pillars of Health

0:20:27 - Considerations when designing a diet

0:26:27 - What are androgens & what do they do

0:34:45 - Consequences of producing DHT

0:37:51 - Optimizing DHT in the body

0:40:18 - Extending your fertile window

0:47:31 - Supplements: L-Carnitine & Boron

0:58:30 - Controversy around TRT for women

1:01:16 - Contributing factors to hair loss

1:10:13 - How to improve sleep

1:16:10 - Alternative obesity treatments

1:25:40 - Simple tips to improve your diet

1:32:45 - The thermal effect of food

1:27:01 - Leptin’s role in the body

1:44:09 - Why some people don’t become obese

1:50:36 - Why you can’t overeat meat

1:55:51 - Outro

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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.

Today we’re joined by coach Tara Garrison, the founder of HIGHER, a High Performance Health Coaching company that has helped numerous high-profile individuals optimize their health through training, nutrition, biohacking, and mindset coaching. In this episode we dive deep into weight lifting as a woman, and discuss the challenges of cardio & running. We also get into an interesting perspective on setting boundaries, and how to keep up your health habits as a parent!

Links for This Episode:

Tara’s Instagram

Tara’s Facebook

Tara’s TikTok

Inside Out Health Podcast

Tara’s Website

Episode Overview:

0:00 - Intro

8:15 - Interview Begins

9:21 - Misconceptions around weightlifting for women

15:52 - How weight lifting affects your body and hormones

19:00 - The easy way to get healthy…it’s not cardio

21:58 - The problem with running

28:11 - How stress changes as you get older & how to handle it

33:53 - Setting boundaries as a woman & mother

42:30 - Letting go of challenging relationships

45:18 - How to prioritize sleep & set boundaries around it as a parent

52:54 - How your health actions influence your children

56:37 - Use keto to help you as a woman

1:02:21 - Intensity in the gym: what’s best for you?

1:08:17 - How tempo changes what you’re training for

1:15:41 - Outro

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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, globally recognized consultant, mentor, speaker, and writer Africa Brooke joins Dr. Stephanie to discuss why she wrote her letter "Why I'm Leaving The Cult of Wokeness," the importance of vulnerability and honest conversations, and self-censorship. This is a deep episode full of many honest thoughts that will leave you questioning your own values and beliefs.

Links for This Episode:

Africa’s Letter “Why I’m Leaving the Cult of Wokeness”

Africa changed her mind about Jordan Peterson

Episode Overview:

0:00 - Intro

11:33 - (Interview Begins) Why Africa wrote her letter “Why I’m Leaving The Cult of Wokeness”

20:30 - How vulnerability impacts your life

25:02 - Finding peace & freedom through being honest and vulnerable

27:54 - Stephanie’s honest experience & thoughts during the “Covid Years”

37:04 - Open conversations that we need to be having about ideology

40:27 - What is self-censorship & why does it happen

46:29 - How anger drives fear

47:44 - How Covid restrictions impact children’s growth

50:18 - Why self-censored people get angry when you ask questions

54:11 - Does speaking honestly makes you “un-controllable”?

1:00:23 - Ideologies change quickly without questioning

1:01:55 - It’s dangerous to be out of touch with your capacity for evil

1:12:16 - How Africa changed her mind about Jordan Peterson

1:15:34 - Dr. Stephanie’s thoughts on Jordan Peterson

1:19:33 - Don’t judge, just observe your reactions to others

1:21:23 - Cultivate resilience, get curious & ask more questions

1:23:09 - Understanding does not mean acceptance

1:24:42 - Lowering your expectations but keep your standards high

1:32:20 - Whether you accept it or not, others will always have different opinions

1:37:04 - Outro

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

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”

ILIA Beauty

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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 episode of BETTER! Dr. Stephanie gets interviewed by her fiancé Giovanni Marsico for an exciting AMA (Ask Me Anything) session! From her current diet, to her tips on how to step outside your comfort zone, Dr. Stephanie is here to inspire you to be your best self by sharing insights into her own life. She shares all about her skincare and hair routines, how to balance work, life, and health and also shares some juicy insights on relationships, love, and why it's important to keep your love life healthy and nourished. Stay tuned until the end to find out why Dr. Stephanie's mission is so close to her heart and why her work is so important to her. Let us know in the comments on YouTube if you enjoyed this episode, and let us know what you want Dr. Stephanie to talk about in future AMA episodes!

Episode Overview:

0:00 - Intro

6:28 - Interview Begins

9:10 - Dr. Stephanie shares her current diet

19:21 - How to push yourself outside your comfort zone

24:35 - Debunking the myth that lifting heavy for women will make you bulky

30:34 - Dr. Stephanie’s skincare routine

37:23 - Dr. Stephanie’s hair routine

38:12 - How to make time for work, life & health

43:10 - Tips for family & meal time with children

48:42 - Dr. Stephanie’s playful side… revealing her alter egos!

51:00 - Learn a new language with Duolingo

53:05 - Creating a healthy relationship & nourishing your love life

59:29 - Relationships should get better as you get older

1:06:41 - Fun facts with Stephanie: The lungs are the biggest fat-loss organ

1:10:15 - You die twice in your life

1:12:15 - Dr. Stephanie’s dream come true date

1:15:48 - Your genes are not your destiny

1:19:21 - Stephanie on meeting Brie Larson (Captain Marvel)

1:23:08 - Why Dr. Stephanie’s mission and why her work is so important to her

1:31:59 - Outro

Links for This Episode:
AMA Instagram Post: https://www.instagram.com/p/CnXALPirwcH/?utm_source=ig_web_copy_link
Episode with Kashif Khan: https://podcasts.apple.com/ca/podcast/better-with-dr-stephanie/id1479074542?i=1000578384337
Carli Bybel YouTube channel: https://www.youtube.com/@CarliBel55
Living Libations Rose Glow Serum: https://ca.livinglibations.com/products/roseglow-serum
The Estima Certification Program: https://hellobetty.club/certification

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

Schinouusa - Use code Dr.Estima10 for 10% off: https://www.qnihealth.com/
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie
FourSigmatic Use code DRSTEPHANIE for 10% off: http://foursigmatic.sjv.io/drstephanie
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie
The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE” https://hvmn.me/STEPHANIE
ILIA Beauty - https://iliabeauty.nhuie7.net/c/3100059/679082/10539
Living Libations - Use code BETTER for 15% off: https://www.livinglibations.com/?a_aid=5dfa31948414c
LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima
Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com
Join the Hello Betty Community here - https://hellobetty.club

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money
Are you A Healthcare Practitioner? Join The Estima Certification Program Here
 

****************************
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're joined by Dr. Benjamin Bikman, a renowned metabolic research scientist and Professor at Brigham Young University. In this episode, we'll dive into the complexities of insulin resistance and sensitivity during the menstrual cycle, and also discuss the importance of protein and the best types to include in your diet, as well as take a fresh look at fat and how to think about it in a positive light. 

Episode Overview:
0:00 - Intro

9:00 - What is fat & the differences between brown and white fat 

19:52 - How ketosis affects fat 

23:05 - Is it possible to change white fat to brown fat? 

28:58 - Fat storage location is determined by sex hormones 

36:38 - How insulin sensitivity changes over the course of a menstrual cycle 

43:02 - Differences in fat between male and females 

50:06 - How fat changes during menopause 

57:13 - What is glucagon & what does it do 

59:42 - How protein affects glucose levels 

1:05:51 - The ideal sources of protein 

1:09:24 - Challenges for women with the vegan diet 

1:11:45 - Plant vs animal protein 

1:15:42 - Protein intake as you age 

1:22:28 - How to augment the disposal of glucose 

1:29:35 - Dr. Bikman’s meal replacement 

1:35:45 - The importance of how you end a fast

Links for This Episode:
Last 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://www.amazon.com/Survival-Fattest-Human-Brain-Evolution/dp/B00W0WAP2Y/ref=sr_1_1?crid=107VPY9LAXFTD&keywords=survival+of+the+fattest&qid=1675101217&sprefix=survival+of+the+%2Caps%2C1087&sr=8-1
HLTH CODE meal replacement shake: https://gethlth.com/

We’d like to thank our sponsors:
FourSigmatic Use code DRSTEPHANIE for 10% off: http://foursigmatic.sjv.io/drstephanie
Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie
Schinoussa - Use code STEPHANIE10 for 10% off: https://www.qnihealth.com/
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie
The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie
ILIA Beauty - https://iliabeauty.nhuie7.net/c/3100059/679082/10539
Living Libations - Use code BETTER for 15% off: https://www.livinglibations.com/?a_aid=5dfa31948414c
LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

****************************
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.

On this episode of BETTER! we’re joined by the wonderful Dr. Molly Maloof. Molly is a healthspan medical doctor and the founder & CEO of Adamo Bioscience which is working on biological, psychological, psychedelic, and technological solutions to become the foremost scientific company perpetuating the power of love. Stephanie and Molly talk about optimizing mitochondria to stay energized, the importance of allowing your cycle to guide your life, and have a very deep and vulnerable conversation about overcoming sexual trauma and healing yourself.

Topics Discussed:

• Molly’s new book
• The function of mitochondria
• How your social life affects your health
• Rest & recovery as a woman in today’s society
• How your inner voice affects your stress levels
• Signs of insufficient energy in your body
• A word from our sponsors
• Toggling mitohormetic stressors to become stronger
• A more moderate way to approach diets & nutrition
• The importance of scaling your health goals throughout your cycle
• How biohacking changes at different stages of life
• Optimizing love & relationships
•  How to feel more safe in intimate situations & overcoming trauma
• Anything can be biohacked

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

We’d like to thank our sponsors:

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

Schinouusa - Use code STEPHANIE10 for 10% off: https://www.qnihealth.com/

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

ILIA Beauty - https://iliabeauty.nhuie7.net/c/3100059/679082/10539

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

Links for This Episode:

Past BETTER! episode with Molly: https://podcasts.apple.com/ca/podcast/better-with-dr-stephanie/id1479074542?i=1000558578214

Molly’s Website: www.drmolly.co

Molly’s Instagram: https://www.instagram.com/drmolly.co/

****************************
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.

Holly Baxter joins us on the BETTER! show today with an in-depth and vulnerable discussion about body image challenges in the world of bodybuilding, struggles with eating disorders, and some great fitness tips for women! Holly is an experienced clinical dietitian, coach and trainer and believes good health should take a holistic approach. She has 2 world championship-level wins in Natural Fitness modelling and many other competitive bodybuilding highlights. She loves working with athletes and individuals who have a strong desire to improve themselves, and we hope this conversation helps you continue along your health & fitness journey.

Episode Overview:

0:00 - Intro

9:00 - Interview begins

10:40 - Holly’s background in athletics & fitness

16:07 - Behind-the-scenes challenges of bodybuilding

37:54 - Dealing with perfectionism

44:36 - External vs internal validation & success

48:49 - A word from our sponsors

54:00 - Weight training tips for women

1:05:14 - Paying attention to your menstrual cycle while weightlifting

1:14:03 - Optimal training session intensities explained

1:17:05 - Training with both cardio & weights

1:27:46 - Using a reversed diet & the benefits it provides

1:37:45 - Holly shares her past struggle with an eating disorder & overcoming it

1:56:36 - Outro

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

We’d like to thank our sponsors:

Living Libations - Use code BETTER for 15% off: https://www.livinglibations.com/?a_aid=5dfa31948414c

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

FourSigmatic Use code DRSTEPHANIE for 10% off: http://foursigmatic.sjv.io/drstephanie

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

Links for This Episode:

Holly’s Book - https://hbnutrition.com.au/product/the-complete-reverse-dieting-guide/

Holly’s YouTube Channel -https://www.youtube.com/channel/UCw33382AK54Vd90P56EISig

Holly’s Instagram - https://www.instagram.com/hollytbaxter/

Holly’s Website - hbnutrition.com.au

****************************
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.

Do you find it hard to make lasting changes in your life? Most of us do, and BJ Fogg is joining the show today to share the easiest ways to create lasting change, using TINY HABITS! BJ is a Behavior Scientist at Stanford University. He founded the Behavior Design Lab at Stanford and in addition to his research, he teaches industry innovators how human behaviour really works. He’s also the author of the New York Times bestselling book Tiny Habits: The Small Changes that Change Everything. In this conversation we talk about the problem with big goals, why tiny habits are great, dealing with the challenges of celebrating yourself and more great habit-building tools that you can use in your daily routines.

Episode Overview:

0:00 - Intro

7:33 - Interview begins

9:05 - Why lowering the bar is the key to lasting change

17:59 - Why longterm change happens when it feels good

23:00 - Changing your identity and becoming a new person one habit at a time

30:36 - Dealing with the challenges of celebrating yourself

40:42 - Pick habits you want to do

42:28 - A word from our sponsors

47:09 - How motivation works (The Motivation Wave)

52:00 - The importance of redesigning your environment

55: 26 - Using prompts in your life to carry out habits

1:03:43 - Building habits into your routines

1:11:40 - Quitting bad habits

1:17:40 - Outro

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

We’d like to thank our sponsors:

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE” https://hvmn.me/STEPHANIE

ILIA Beauty - https://iliabeauty.com/

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

Links for This Episode:

Tiny Habits Website: https://tinyhabits.com/

Tiny Habits Book: https://tinyhabits.com/book/

BJ’s Website: https://www.bjfogg.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.

The one and only Kelly Leveque joins me today on BETTER! and I couldn’t be more excited to share this conversation with you. Kelly is a certified functional nutritionist, wellness expert, and best-selling author and a mother of 2 young boys (with a little one on the way!). In this episode we dive into the magic of functional medicine, the differences between men and women’s lives & routines, and Kelly gives a masterclass on blood-glucose and how to balance your own. I hope you enjoy this conversation as much as I did, get ready to take some notes!

Episode Overview:

• 0:00 - Intro
• 9:00 - How Kelly landed in the field of nutrition
• 18:54 - The magic of nutrition and functional medicine
• 25:01 - Understanding the challenges of conventional medicine
• 32:09 - Why choose functional medicine and nutrition?
• 35:37 - The ever-changing cycles of life and motherhood
• 38:03 - Morning routines are different for women
• 39:35 - A word from our sponsors
• 43:40 - Never compare yourself to men
• 46:00 - What is blood sugar & how does it work?
• 1:07:12 - How fasting is different between men and women & why protein is important
• 1:20:33 - Understanding the differences between women and men
• 1:23:03 - Daily steps to balance your satiety
• 1:33:15 - How to raise healthy kids using your nutrition & health knowledge
• 1:49:23 - How to introduce veggies and other foods to your child
• 2:00:22 - Outro

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

We’d like to thank our sponsors,

Four Sigmatic - Use code DRSTEPHANIE for 10% off https://us.foursigmatic.com/fs-homepage

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Schinouusa - Use code DR.ESTIMA10 for 10% off https://www.qnihealth.com/

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

Links Mentioned in This Episode:

• Stephanie’s episode on “Be Well By Kelly”:  https://podcasts.apple.com/ca/podcast/cycle-syncing-balancing-hormones-through-diet-exercise/id1493002505?i=1000594369195
• Kelly’s “The Fab Four”: https://bewellbykelly.com/pages/fab-four
• Kelly’s Instagram: https://www.instagram.com/bewellbykelly
• The Estima Diet: https://hellobetty.club/estimadiet
• Dr. David Perlmutter’s book “Drop Acid”: https://www.drperlmutter.com/books/drop-acid/
• Levels CGM: https://www.levelshealth.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.

Today on Better! we’re joined by Dr. Heather McKee, the UK’s leading lifestyle behaviour change specialist, keynote speaker and founder of drheathermckee.co.uk Heather’s mission is to offer a sustainable, evidence-based alternative to an industry saturated with quick fixes and health fads. We talk about changing your behaviours to achieve your goals, building habits using “Skillpower” instead of willpower, and the importance of flexible habits. Dr. McKee takes us on a deep dive through the ins & outs of behaviour change, and how to use science to tackle your goals. This conversation is a true masterclass on habits and goals, and you’ll leave feeling excited to take on your New Year’s Resolutions…whatever they may be!

Episode Overview:

0:00 - Intro

8:45 - What is a behaviour change specialist?

15:14 - The challenge with achieving “outcome” goals

19:30 - Creating intrinsic goals

23:04 - Why motivation doesn’t work & how to stop relying on it

27:00 - Debunking the 21 day habit myth

30:14 - How long it actually takes to build a habit & how to do it

33:23 - A word from our sponsors

38:17 - Setting flexible habits

47:00 - Dealing with temptation and competing motivations

56:55 - Using “skillpower” instead of willpower

1:03:36 - The COM-B model of behaviour change

1:07:18 - Using a temptation tracker to understand your bad habits

1:10:30 - Building your environment to support your habits

1:15:13 - Why change happens when we feel good

1:24:30 - Outro

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

We’d like to thank our sponsors:

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

Links for This Episode:

Heather’s Links:

http://drheathermckee.co.uk/

https://www.bitesizedhabits.co/

Meme from Dr. Stephanie: https://img.ifunny.co/images/c0bf676695ff4b232bfe3dc26e9c5bc1ba6a75ffe4ff4d585d9cf2f6d2411042_1.jpg

****************************
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 month on the Better show we wrap up our annual tradition of looking back throughout the year, to find the Best Of - moments of 2022. We will be combining clips from an array of guests we have had on the show to talk about such subjects as Metabolism, Muscle Building and Hypertrophy, Hormones and this week’s topic…Menstruation and Menopause. We hear from a handful of guests, such as Cynthia Thurlow, speaking about Fasting in Perimenopause and PCOS, as well as Dr. Mindy Pelz who chats to us about stress as menopausal women, teenagers on the pill, and how to workout on your cycle. We pulled some great clips from Dr. Anna Cabeca relating to our Belief Systems around Menopause, the benefits of keto as an aging woman, as well as hearing from Lenise Brothers talking about painful periods and shame, the difference between PMS and PMDD as well as what a normal bleed week looks like. We thoroughly enjoyed putting this together for you Betties! 2022 has been a great year for us and we love all of you who have taken the time to watch or listen to the Better show. We have some great episodes lined up for 2023 so stay tuned in 2023!

Episode Overview:

• 0:00 Introduction
• 0:15 Fasting in Menopause & Perimenopause with Cynthia Thurlow
• 9:31 Belief Systems Around Menopause with Dr. Anna Cabeca
• 16:55 Perimenopausal Stress Impacts with Dr. Mindy Pelz
• 25:09 Painful Periods and Cultural Shame with Lenise Brothers
• 32:58 Working Out for Each Week of Your Cycle with Dr. Mindy Pelz
• 59:20 Teenage Girls & The Birth Control Pill with Dr. Mindy Pelz
• 1:07:42 PMS vs PMDD & Time to Improve Your Period with Lenise Brothers
• 1:18:10 The Benefits of Ketosis for Aging Women with Dr. Anna Cabeca
• 1:29:04 PCOS & Fasting with Cynthia Thurlow
• 1:37:11 Post Menopausal Weight Training & Collagen Use with Dr. Mindy Pelz
• 1:47:23 Normal Bleed Week & Menopausal Symptoms with Lenise Brothers
• 1:54:56 Conclusion

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

Join the Hello Betty AMA here: https://www.hellobetty.club/ama

My Amazon Store:

https://www.amazon.com/shop/dr.stephanie.estima?ref=prof_v_infl

We’d like to thank our sponsors, 

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie
 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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 month on the Better show we begin our annual tradition of looking back throughout the year, to find the Best Of - moments of 2022. We will be combining clips from an array of guests we have had on the show to talk about such subjects as Metabolism, Menstruation & Menopause, Hormones and this week’s topic…Muscle & Hypertrophy. We will hear from one of our favourite guests of the year, Sal Di Stefano to speak on the psychology of fitness and the performance metrics we use. We also hear from Dr. Phil Maffetone on aerobic training volume, Dr. Mindy Pelz on fasted and fed workouts along with the use of creatine and amino acids. We hearken back to our conversation with Layne Norton, where we discuss why women avoid building muscle, the psychological rewards of showing up for yourself in the gym and how it builds grit. We hear from Don Saladino, trainer to some of the biggest hollywood stars to chat about physique building for women, their upper body strength, and lifting heavy around your cycle. Another favourite from 2022, Robert Sikes (you may know him as Keto Savage) drops some knowledge about the importance of your build phase, hypertrophy while on the ketogenic diet and using exogenous ketones. We thoroughly enjoyed putting this together for you Betties, please let us know if anything from this episode helped you with your fitness journey in the comments!

Episode Overview:

• 0:00 Introduction
• 3:22 Upper Body Strength for Females with Don Saladino
• 9:35 Women Avoiding Muscle Building with Layne Norton
• 20:36 Physique Building for Women with Don Saladino
• 28:26 Building a Body - Hypertrophy with Layne Norton
• 37:47 Lifting “Heavy” for your Cycle with Don Saladino
• 46:28 Performance Metrics for Fitness with Sal Di Stefano
• 53:50 The Build Phase & Performance Focus with Robert Sikes
• 1:03:20 Determining Volume of Aerobic Training with Dr. Phil Maffetone
• 1:12:16 Exogenous Ketones & Fasted Workouts with Dr. Mindy Pelz
• 1:21:00 Building Muscle on Keto & Supplements with Robert Sikes
• 1:32:20  Fear of MTOR & using Creatine & Amino Acids with Dr. Mindy Pelz 
• 1:44:20 The Psychology of Fitness with Sal Di Stefano
• 1:48:57 The Rewards of “Showing Up” with Layne Norton
• 1:52:42 Conclusion

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

Join the Hello Betty AMA here: https://www.hellobetty.club/ama

My Amazon Store:

https://www.amazon.com/shop/dr.stephanie.estima?ref=prof_v_infl

We’d like to thank our sponsors, 

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie
 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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 month on the Better show we begin our annual tradition of looking back throughout the year, to find the Best Of - moments of 2022. We will be combining clips from an array of guests we have had on the show to talk about such subjects as Fitness and Building an Hourglass Figure, Menstruation & Menopause, Hormones and this week’s topic… Metabolism. In this episode we hear from Cynthia Thurlow, Dr. Mindy Pelz, Kashif Kahn, Dr. Gil Blander, Dr. Chris Palmer, Brian Sanders, Dr. David Perlmutter, Dr. Bret Scher, and Sal Di Stefano. We go in depth with such topics as fasting, ketosis, low blood glucose, diet misconceptions, fat storage, bad science and fructose metabolism. Metabolism comes in many different forms, and the influence of metabolism on genetics and mental disorders is something we dive into with Dr. Gil Blander, Kashif Kahn, and Dr. Chris Palmer. 

We love looking back on the year to find the best factoids and value for you Betties, so we hope you enjoy this one! Be sure to let your curiosity lead you to these other full episodes on our channel, and leave us a comment below to YOUR best moment of 2022 on the Better show.

Episode Overview:

• 0:00 Introduction
• 0:15 Metabolic Health & Ketogenic Benefits with Dr. Bret Scher
• 16:50 Fasting: The Different Types & Benefits with Cynthia Thurlow
• 39:25 Metabolic Disorders & Mental Illness with Dr. Chris Palmer
• 1:00:45 Why We Burn Fat vs Store Fat with Dr. David Perlmutter
• 1:06:15 Calories As a Metric with Sal Di Stefano
• 1:20:27 Low Blood Glucose & Intermittent Fasting with Dr. Mindy Pelz
• 1:31:50 How to Start Fasting & Cynthia’s Regimen with Cynthia Thurlow
• 1:43:53 Diet Misconceptions & Bad Science with Brian Sanders
• 2:01:01 Importance of Vitamin D & Your Genetics with Dr. Gil Blander
• 2:13:55 Methylation & the Worrier/Warrior Gene with Kashif Kahn
• 2:30:27 Metabolism of Fructose with Dr. David Perlmutter

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

Join the Hello Betty AMA here: https://www.hellobetty.club/ama

My Amazon Store:

https://www.amazon.com/shop/dr.stephanie.estima?ref=prof_v_infl

We’d like to thank our sponsors, 

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie
 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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 month on the Better show we begin our annual tradition of looking back throughout the year, to find the Best Of - moments of 2022. We will be combining clips from an array of guests we have had on the show to talk about such subjects as Metabolism, Fitness and Building an Hourglass Figure, Menstruation & Menopause, and this week’s topic… Hormones. In this episode we hear from Cynthia Thurlow, Dr. Mindy Pelz, Dr. Molly Maloof, Kashif Kahn, Brian Sanders, Rick Johnson, Dr. David Perlmutter, Dr. Bret Scher, and Sal Di Stefano. We get into some great information on reproductive hormones, fasting, the genetics of androgens, estrogen metabolism, fructose and fructose metabolism. All of the conversations revolve around specific hormones such as thyroid hormones, sex hormones like estrogen, progesterone, and testosterone. We also chat about oxytocin, the bonding hormone, and of course another super important hormone… insulin.

We love looking back on the year to find the best factoids and value for you Betties, so we hope you enjoy this one!

Episode Overview: 

• 0:00 Introduction
• 0:15 Oxytocin & Insulin with Cynthia Thurlow
• 6:00 Hormone’s Role in Fasting for Women with Dr. Mindy Pelz
• 8:09 Muscle Building with Testosterone Surge with Dr. Mindy Pelz
• 11:22 Female Oxytocin Dominance with Dr. Molly Maloof
• 14:00 Androgens & Female Metabolic Pathways with Kashif Kahn
• 24:15 Hormonal Pathways & Hydroxylation with Kashif Kahn
• 33:47 Declining Levels of Testosterone with Brian Sanders
• 40:57 Lipogenic Effects of Fructose with Rick Johnson
• 48:38 Lipogenic Effects of Fructose with Dr. David Perlmutter
• 52:35 Thyroid Sensitivity for Keto Women with Dr. Bret Scher
• 55:07 Long Term Impacts of Keto on Insulin with Dr. Bret Scher
• 59:18 How Hormones Help Build Muscle with Sal Di Stefano
• 59:20 Conclusion

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

My Amazon Store:

https://www.amazon.com/shop/dr.stephanie.estima?ref=prof_v_infl

We’d like to thank our sponsors, 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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.

Today's episode is a throwback to the Holidays of 2021, where if you were listening to the Better Show, we hope you were able to enact Dr. Stephanie Estima's advice for maintaining your diet goals. If you've ever gone on a diet and failed (who hasn't), it's not because of your body. It's because of your mind. Dr. Stephanie reveals the one mind-blowing neurological principle that can make or break your diet success. She'll reveal what happens in the brain and why most people throw in the towel and say F it to their diets. Then, she'll teach you how to "hack" your brain's pleasure centre to forever quit that toxic behaviour and get your health on track.

Episode Overview: 

• 0:00 Introduction
• 3:15 Weight Loss Failure
• 4:20 Calorie Deficit Diets
• 6:10 Case of the F*ck Its
• 7:10 Shame, Blame, and Guilt
• 9:20 How Pleasure and Addiction are Related
• 10:45 Changing Your Behaviour
• 13:10 Unhealthy Behaviour Around Certain Foods
• 14:58 Breaking the Addiction and Shame Spiral
• 17:15 Bringing Awareness to Your Habits
• 19:34 Dietary Boundaries
• 20:50 Solidifying Your Habits
• 22:00 Conclusion

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

My Amazon Store:

https://www.amazon.com/shop/dr.stephanie.estima?ref=prof_v_infl

We’d like to thank our sponsors, 

We’d like to thank our sponsors, 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE” https://hvmn.me/STEPHANIE

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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 week on the Better show we bring back the AMA - Ask Me Anything with Dr. Stephanie Estima. We went to instagram and had a flood of questions, and the majority of them revolved around Female Muscle Building. We begin the episode by breaking the myth of Creatine especially for women’s use of it. We then discuss the best ways women can gain muscle, as we aren’t the same as our male counterparts. The age-old question that is asked of Dr. Steph, “Through training and nutrition, is there a way to gain muscle, but still limit fat gain?” Well listen in to hear the answer. Dr. Estima tells us how she feels about Amino Acids, and other ways to boost performance for training. We push into the next discussion around training Fasted, or training Fed, as some people may prefer fasted over fed workouts. We have a question about glucose levels rising during workouts and if it’s normal to see that, and finishing off the episode with Dr. Stephanie’s favourite protein powder. We are looking forward to our next AMA so be sure to follow Dr. Stephanie Estima on instagram to get the opportunity to contribute to the next one!

Episode Overview: 

• 0:00 Introduction
• 2:00 Female Physique
• 4:30 Creatine for Women
• 20:30 Best Method to Gain Muscle for Women
• 38:30 Strategy to Build Muscle while Limiting Fat Gain
• 55:00 Amino Acids and Alternatives to Boost Performance
• 58:30 Fasted or Fed Workouts
• 1:00:30 Is it Normal to get a Glucose Spike during Fasted Exercise?
• 1:04:20 My Favourite Protein Powder
• 1:05:50 Conclusion

Phil Maffetone Episode Link: 

https://youtu.be/qHKi0M3fPqQ

My Favourite Protein: Use code "DR.ESTIMA10" for 10% off

https://www.qnihealth.com/dr-stephanie-estima

My Amazon Store:
https://www.amazon.com/shop/dr.stephanie.estima?ref=prof_v_infl

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

We’d like to thank our sponsors, 

We’d like to thank our sponsors, 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE” https://hvmn.me/STEPHANIE

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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 week on the Better Show we are pleased to present Dr. Stephanie Estima's second solo episode on Fasting for Women. Dr. Stephanie thought she would share part of her presentation that she showed at Oxford University, who are currently working in the Oxford Longevity Project. Today’s episode is a continuation from PT1 which covered some of the differentials we have to consider when fasting as a woman. We continue our discussion on fasting for women with PCOS, what the symptoms are and what tweaks we can make to better your well-being. If you are an Estrogen Dominant woman, be sure to listen to this as your typical fasting instructional might be leading you in the wrong direction and you should consider a caloric-fast…and no that is not an oxymoron. Next Dr. Stephanie Estima educates us about chronic inflammation and stress, and how the majority of all humans have these symptoms. We discuss how fasting can benefit and sometimes rectify these symptoms like weight loss resistance, lack of energy, insomnia and difficulties staying asleep. The next topic is Leptin, the good old hormone that signals to your brain that you are full and to stop eating. Fasting can be more difficult for women compared to men, as a baseline women have 3-4 times more leptin than their male counterparts. We round out this episode of the Better show by talking about the negative effects of fasting on the thyroid. This impacts women that have been fasting for a long time, so be sure to test and look out for your thyroid as you incorporate fasting into your lifestyle long term, We hope this episode helped shed some light on fasting as a woman, be sure to go back and check out our previous episode on the topic, and we hope to catch you next week for our AMA!

Episode Overview: 

• 0:00 Introduction
• 2:00 PCOS
• 12:30 Fasting with PCOS
• 20:45 Fasting with Estrogen Dominance
• 29:00 Chronic Inflammation & Stress
• 33:50 Leptin
• 40:20 Fasting’s Impact on the Thyroid
• 50:00 Conclusion

Link to Part 1 - Why Fasting for Women is Different with Dr. Stephanie Estima

https://youtu.be/dREHxD1Mrdo

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

We’d like to thank our sponsors, 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE” https://hvmn.me/STEPHANIE

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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 week on the Better Show we are pleased to present Dr. Stephanie Estima's first solo episode on Fasting for Women. Dr. Stephanie thought she would share part of her presentation that she showed at Oxford University, who are currently working in the Oxford Longevity Project. Today’s topic is based around some of the differentials we have to consider with respect to fasting as a woman. This will be a series of episodes where we deep dive into this topic and it’s many facets, so buckle up we are headed to Nerdville. We start off with some basic differences between men & women and the leading cause of death for both sexes, Cardiovascular Disease. Then we push in the the benefits of fasting, insulin resistance and what it is like to approach fasting as a female rather than a male. We discuss the different types of fasting, Caloric or non-caloric and briefly touch on the double P…the period poops. Ladies, you know what we are talking about. We continue the episode by discussing the impact fasting has on your period, and what this means at certain stages of your life. Finally we touch on Estrogen dominant women and how they should approach fasting, so be sure to listen up to see if any of these pertain to you! Thanks for watching and listening, we will see you next week with part 2.

Episode Overview: 

• 0:00 Introduction
• 3:00 How Different is it for Women?
• 10:00 Cardiovascular Disease
• 18:00 Educating Doctors
• 20:00 Fasting
• 28:00 Insulin Resistance
• 37:30 Fasting as a Woman
• 28:00 Different Type of Fasting
• 49:30 Your Period
• 52:30 Fasting with PCOS
• 57:30 Estrogen Dominance & Fasting
• 1:00:30 Conclusion 
   

Sara Gottfrield Episode Link https://hellobetty.club/ep204/

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

We’d like to thank our sponsors, 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE” https://hvmn.me/STEPHANIE

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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 week on the Better Show we are pleased to present Dr. Stephanie Estima's speech at Changemaker 2022. Dr. Stephanie Estima has over 19 years in practice, she’s a best selling author, and ofcourse your host of the Better Show on this here channel. We begin by talking about the impact of dopamine and serotonin on our neurophysiology when we win. How and why it feels great to win, and how our brain remembers that joyous feeling, pushing us to win again. Dr. Stephanie explains the difference in longevity between winning and just missing out on winning by studies on Olympians, high level athletes, and on Nobel Peace Prize winners and runner ups life spans. We dive back into dopamine and how testosterone responds in accordance with its level. Winners and losers have different levels of testosterone, winning will set you up towards neurological momentum, and losing can send you into a neurological tail spin respectively. We continue with implementable strategies on how to increase your levels of dopamine, including chocolate, nicotine, the pursuit of sex, and exercise. Additionally when you think about something that is pleasurable to you, your brain will release dopamine as well as when you eventually engage in said activity. The dopamine and oxytocin increase we get when we are a part of a community is something we as a human species need and is great for your brain and longevity. Next we hear the pitfalls we can fall into by creating a reward system based around a future outcome, and how time seems to slow when we pursue that and will require a lot more dopamine to attain. We finish off this speech by discussing the mindset shift way from the outcome of winning and towards putting forth 100% effort. This change in approach can be drastically different and your brain will release dopamine during the process and not just at the end of the race.

Episode Overview: 

• 0:00 Introduction
• 1:40 What it feels like to Win
• 5:00 Winning’s Impact on Longevity
• 6:30 Dopamine & Testosterone
• 10:00 Ways to Increase your Dopamine Levels
• 17:00 Dopamine’s Impact on Time
• 19:00 Effort Reinforcement
• 22:00 Conclusion

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

We’d like to thank our sponsors,  

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”  https://hvmn.me/STEPHANIE

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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.

The Better Show welcomes Danielle Laporte, a best selling author, business strategist and poet to chat with us about how to live our lives through love and forgiveness. We begin our podcast discussing the hyper polarization in society post-pandemic, the polarization in our relationships, and the ego within that is coming to the surface. How holding onto the hate and frustration is unhealthy, and will negatively impact others around you whom you may hold dear. Learning to forgive, even if it doesn’t come naturally to you, may be the way forward. Danielle touches on embracing your inner child not in the traditional way, as well and letting the virtue signallers virtue signal. We wrap up this in depth discussion by chatting about Religion and Spirituality, and how you can pick up Danielle’s new book “ How to Be Loving: As Your Heart Is Breaking Open and Our World Is Waking Up”. Thanks to Danielle for coming on the show, we cannot wait until the next one.

Episode Overview: 

• 0:00 Introduction
• 4:00 Societal Polarization
• 12:00 Internalized Anxiousness
• 17:00 Love & Virtue
• 20:00 Ego
• 32:00 Danielle’s View on your “Inner Child”
• 42:30 Virtue Signaling
• 47:00 Forgiving
• 56:30 Love, Religion & Spirituality
• 1:04:00 Conclusion

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

We’d like to thank our sponsors, 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE” https://hvmn.me/STEPHANIE

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

Danielle's Links: https://daniellelaporte.com/ Danielle's New Book: https://www.amazon.ca/How-Be-Loving-Breaking-Waking/dp/1683647629/ref=asc_df_1683647629/?tag=googleshopc0c-20&linkCode=df0&hvadid=578861383594&hvpos=&hvnetw=g&hvrand=17008716376274362267&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9000960&hvtargid=pla-1653142103243&psc=1

****************************
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. Christopher Palmer is today’s guest on the Better show. Today we talk about the metabolic underpinning of mental illness such as depression, anxiety, bi polar disorder etc. Chris received his medical degree from Washington University School of Medicine, interning and doing his psychiatry residency at McLean Hospital, Massachusetts General Hospital & Harvard Medical School. He’s currently the Director of Dept. of Post Graduate and Continuing Education at McLean Hospital, and an Assistant Professor of Psychiatry at Harvard Medical School. We begin by explaining the role of the mitochondria in our metabolism and it’s impact on the body and brain. We discuss new hypothesis in regards to mental illness maybe not being simply a chemical imbalance, and how exercise can aid in the remission of certain symptoms for a time. Chris educates us on the Over Active Brain, as well as the Under Active Brain, touching on the hormonal impact of menstruation and menopause on depression and anxiety. We polish off today’s incredibly insightful episode with the origin of the Ketogenic diet, and how it’s use can benefit certain people. Dr. Palmer describes the multitude of other benefits of tuning in your mitochondrial efficiency, including sleep regulation and sunlight exposure. A big thank you to Chris for coming on the show, be sure to be on the lookout for his upcoming book “Brain Energy”. If it was as educational as this episode you may want to pre order it at the link below.

Episode Overview: 

• 0:00 Introduction
• 2:00 Metabolic Disorders of the Brain
• 6:00 Mitochondrial Health & Functions
• 16:00 Old vs New Hypothesis in Mental Illness
• 22:00 Exercise Efficacy on Symptoms of Depression
• 26:30 Over Active Brains
• 35:10 Perimenopausal Hormone Impact on Brain Function
• 38:30 Under Active Brains
• 49:00 Chris’s Take on the Ketogenic Diet
• 1:04:30 Other Benefits of Mitochondrial Efficiency
• 1:14:00 Conclusion

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

We’d like to thank our sponsors,  

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”  https://hvmn.me/STEPHANIE

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

Dr. Chris Palmer's Links: Pre-Order “Brain Energy” 

https://www.penguinrandomhouse.com/books/710914/brain-energy-by-christopher-m-palmer-md/

****************************
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.

The Better Show welcomes Diana Rodgers, a registered dietitian and co-author of the wildly popular book “Sacred Cow: The Case for (Better) Meat: Why Well-Raised Meat Is Good for You and Good for the Planet”. Diana is a real food nutritionist and a sustainability advocate in Boston, hosts a podcast called “The Sustainable Dish Podcast” and runs her own clinical nutrition practice. We begin the episode by talking about the stigma around meat consumption and what and why our governments have such influence on eating red meat. We discuss the american diet and a brief history of Kellogg’s impact on society at the beginning of it’s breakfast cereal reign in the food industry. Diana explains the misconceptions around methane creation from livestock compared to other industries and it’s impact on greenhouse gasses. How the myriad of plant based products actually use fossil fuels to be created, and how us humans with our diet and nutrition can alter our carbon footprint. Perceptions of what healthy looks like, pushing veganism in public schools and the virtue signaling being put on display on the daily is doing the planet a disservice. We weigh the balance of animal death, our own death as humans, and what animals we save compared to others. We finish today’s episode with Diana diving deeper into alternative protein sources, and how they may benefit us as humans, or perhaps leaving us dissatisfied by crickets and insect protein.

Episode Overview: 

• 0:00 Introduction
• 2:00 Governmental Meat Reduction
• 7:00 Reality of Raising Vegan Children
• 10:00 Optics of Meat
• 16:30 Protein Leverage Hypothesis
• 20:00 American Diet & Kellogg
• 28:20 Carbon Emissions
• 40:00 Obesity & Longevity
• 50:00 Society’s View on Death of Animals
• 57:00 Alternative Protein Sources
• 1:05:30 Conclusion

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

We’d like to thank our sponsors, 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima