Better! with Dr. Stephanie

In this episode, Dr. Stephanie and Dr. Joe debunk common cancer myths while highlighting the importance of a nutrient-rich diet. Learn about the relationship between fibre consumption and cancer, the benefits and misconceptions surrounding coffee, and the impact of gut health on cancer. Whether you're interested in the evolutionary aspects of cell biology or practical dietary strategies to support cancer treatment, this episode offers actionable insights for maintaining a healthy lifestyle and reducing cancer risks.Episode overview:0:00 Intro/Teaser03:40 Exploring the Nuances of Cancer13:36 Understanding Cancer19:14 Genetic Mutations and Cancer Risks33:00 Alcohol Metabolism and Cancer Risks41:54 Cancer Cell Metabolism and Dietary Interventions49:12 Dietary Interventions in Cancer Treatment1:00:32 Exercise and Immune System Function1:04:14 Nutrient-Rich Diet and Cancer Prevention1:11:45 Coffee Consumption and Cancer Risk1:15:40 Debunking Common Cancer MythsResources mentioned in this episode: https://drstephanieestima.com/podcasts/cancer-myths-realities-preventative-measures/Bio:Dr. Joe Zundell received his PhD in Cancer Biology from the Wistar Institute and The University of the Sciences in Philadelphia, PA. USA. Through over 10 years performing lab work, Joe specializes in understanding the metabolic, epigenetic, and genetic contributions for cancers. Currently, he works within the private sector at a biotech company looking to advance targeted radiopharmaceuticals to better treat solid cancers. In his free time, he educates the public on social media about the complexities of cancer biology and how people can reduce their risks for developing cancers.We are grateful to our sponsors:EQUIP collagenYou can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.TIMELINEFeeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your orderAPOLLOThe Apollo wearable supports women’s cycle and changing bodies by supporting the circadian and infradian rhythms so you can give your body what it needs when you need it — more energy, relaxation, focus, sleep, or calm. Go to https://apolloneuro.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off your order.

Registered dietitian Kristen Kirkpatrick and liver disease specialist Dr. Ibrahim Hanoune unravel the complexities of the liver's functions and the alarming rise of non-alcoholic fatty liver disease (NAFLD). Learn how this condition skyrocketed from affecting 5.5% of the population in 1988 to a staggering 40% in 2022 and discover its far-reaching impacts on cardiovascular health, diabetes, and cognitive function. They dive into recognizing the early and late-stage symptoms and managing systemic inflammation through actionable dietary and lifestyle choices.This episode explores the gender-specific nuances of NAFLD, particularly how hormonal shifts post-menopause put women at an increased risk. Discover the critical role estrogen plays in protecting heart and metabolic health, and learn tailored strategies to manage weight, sleep, and blood sugar levels.Episode Overview:0:00 Intro/Teaser7:48 Rising Concerns About Childhood Liver Disease11:14 Gender Differences in NAFLD Prevalence14:33 Menopause and Cardiovascular Health17:35 Diet's Impact on Liver Health26:12 Understanding Metabolic Health Through Carbohydrates37:04 Identifying Metabolic Dysfunction for Health49:16 Liver Regeneration and Lifestyle Changes53:43 Optimizing Liver Health Through Nutrition1:03:56 Genetics, Environment, and Fatty Liver Disease1:12:23 Patient Insights on Liver HealthResources mentioned in this episode:Regenerative Health: Discover Your Metabolic Type and Renew Your Liver for Life - https://bookshop.org/p/books/regenerative-health-discover-your-metabolic-type-and-renew-your-liver-for-life/18877388Skinny Liver: A Proven Program to Prevent and Reverse the New Silent Epidemic-Fatty Liver Disease - https://bookshop.org/p/books/skinny-liver-a-proven-program-to-prevent-and-reverse-the-new-silent-epidemic-fatty-liver-disease-kristin-kirkpatrick/6464968 We are grateful to our sponsors:CAROL BIKEThis is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com.BON CHARGEWhether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code BETTER at checkout for a 15% discount.COLDTUREEmbrace the cold with Coldture, the simplest and most fun way to feel the benefit of cold water immersion from the comfort of your home without having to load up ice in the bathtub. Head on over to https://coldture.com/drstephanie. And you are going to get $600 off plus 0% financing for 12 months on your Coldture cold plunge tub.

Mike Israetel is the co-founder of Renaissance Periodization and PhD in sports physiology, and he joins Dr. Stephanie to discuss muscle hypertrophy and effective training techniques for women. Mike delves into common training mistakes, the importance of eccentric control, and range of motion in exercises. Key topics in this episode include training consistency, program customization, hip thrusts, lunges, and muscle failure. Episode Overview:00:00 Intro/Teaser4:02 Most Common Training Mistakes8:51 Alchemizing Complex Science into Everyday Living12:19 Muscle Hypertrophy in Women21:03 Common Training Mistakes for Muscle Building27:59 The Importance of Repeatability in Technique34:11 Technique Troubles48:22 Glute Thrusts and Beyond57:16 Approaching Muscle Failure1:05:30 Efficiency in Training1:07:48 Myo Sets vs. Traditional Sets1:21:45 Women's Training & Maximizing Results1:26:43 Revolutionize Your Workouts & Aging GracefullyResources mentioned in this episode:Mike’s Instagram - https://www.instagram.com/drmikeisraetel/Mike’s Hypertrophy App - https://rpstrength.com/pages/hypertrophy-appMike’s YouTube channel - https://www.youtube.com/@MikeIsraetelMakingProgress/Bret Contreras Hip Thrust - https://www.bretcontreras.store/products/thruster-3-0-fitness-productScientific Principles of Hypertrophy Training Paperback – https://www.amazon.com/Scientific-Principles-Hypertrophy-Renaissance-Periodization/dp/B08WP9GK36/Bio:Cofounder of Renaissance Periodization, Dr. Mike Israetel​ holds a PhD in Sport Physiology from East Tennessee State University. Formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, Mike has taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior. Mike has coached numerous athletes and busy professionals in both diet and weight training, and is himself a competitive bodybuilder and professional Brazilian Jiu Jitsu grappler.We are grateful to our sponsors:PRIMEADINEPrimeadine has been shown to support memory, cognition, heart health, balanced hormones, and improved hair growth and fullness. If you are interested in trying it out, go to https://OxfordHealthspan.com/DrStephanie and use code DrStephanie15 to get 15% off of your order.APOLLOThe Apollo wearable supports women’s cycle and changing bodies by supporting the circadian and infradian rhythms so you can give your body what it needs when you need it — more energy, relaxation, focus, sleep, or calm. Go to https://apolloneuro.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off your order.TIMELINEFeeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.

Dr. Elisa Song is an integrative pediatrician and author of 'Healthy Kids, Happy Kids.' She joins Dr. Stephanie to discuss the judicious use of antibiotics in early childhood and their long-term impacts on mental health, the role of fevers in the immune response, and natural remedies for minor illnesses.This episode highlights the importance of maintaining a healthy microbiome, practical steps to restore gut health after antibiotic use, how we have misunderstood fevers, and the negative effects of added sugars on children's diets. Kickstart your child's school season with this informative episode with Dr. Elisa Song.Episode Overview:0:00 Intro/Teaser2:36 Restoring Gut Health in Children5:32 Understanding the Impact of Childhood Gut Health18:52 Antibiotic Use in Children29:23 Optimal Approach to Child Illness40:05 Fever Management in Children49:52 Natural Fever Management Techniques in Children53:59 Restoring Gut Health After Illness1:06:33 The Power of Fermented Foods1:12:20 Managing Added Sugar Intake in KidsResources mentioned in this episode:In-utero antibiotic exposure and subsequent infections in infancy: a register-based cohort study with sibling analysis - https://www.sciencedirect.com/science/article/pii/S2589933323000022Pelargonium Sidoides - https://www.webmd.com/vitamins/ai/ingredientmono-1135/pelargonium-sidoidesAconitum Napellus - https://pubmed.ncbi.nlm.nih.gov/?term=Aconitum+Napellus+Fever management: Evidence vs current practice - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4145646/Homeopathic Oscillococcinum® for preventing and treating influenza and influenza-like illness - https://pubmed.ncbi.nlm.nih.gov/25629583/Health Benefits of Saccharomyces Boulardii - https://www.health.com/saccharomyces-boulardii-8628939Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds - https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammationHealthy Kids, Happy Kids: https://www.harpercollins.com/products/healthy-kids-happy-kids-elisa-songBio:Dr. Elisa Song, MD is a Stanford-, NYU-, UCSF-trained integrative pediatrician, pediatric functional medicine expert, and mom to 2 thriving children. Dr. Song is chair of A4M’s pediatric education and has been featured on BloomTV, Forbes, Healthline, MindBodyGreen, National Geographic, PopSugar, Parents, Motherly, Parade, Verywell Health, and New York Post. More info at https://healthykidshappykids.com/ We are grateful to our sponsors:TIMELINE Skin CareFeeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.BON CHARGE Red Light Face MaskI am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine. Head over to https://boncharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.EQUIP Prime ProteinEquip Foods Prime Protein is a complete bovine protein with the nutritional equivalent of 4-ounces of grass-fed beef. The best part is, it tastes like dessert, not beef. I use it all the time in my baking efforts when I'm trying to sneak in more protein. Head over to https://equipfoods.com/better and use code BETTER at checkout to get 20% off of your order.

Dr. Latt Mansor explores the transformative power of ketones. With his extensive background in metabolism and physiology, Dr. Mansor sheds light on how ketones can regulate blood glucose, aid in weight loss, and improve overall metabolic health.From blood glucose regulation to the intriguing effects of ketones on weight loss and appetite suppression, this episode is packed with insights. Whether you’re curious about the biochemical mechanisms or simply want actionable health tips, this conversation offers something for every listener.Go to https://ketone.com/STEPHANIE and you can save 30% off your first subscription order of Ketone-IQ™Episode Overview:0:00 Intro/Teaser05:12 Ketosis and Exogenous Ketones Mechanisms12:42 Gender Differences in Exogenous Ketones26:03 Caffeine and Ketones Synergistic Effects30:49 Enhancing Performance with Ketones and Caffeine36:26 Ketones and Weightlifting Benefits40:32 The Flexibility of Dietary Interventions45:05 Using Ketones as a Tool48:44 Appetite Suppression and Weight Loss56:16 Pharmaceutical Interventions and Personal Responsibility1:09:23 Navigating Healthcare Information WiselyResources mentioned in this episode:Effects of Exogenous Ketone Supplementation on Blood Glucose: A Systematic Review and Meta-analysis - https://pubmed.ncbi.nlm.nih.gov/35380602/A Ketone Ester Drink Lowers Human Ghrelin and Appetite - https://www.researchgate.net/publication/320872109_A_Ketone_Ester_Drink_Lowers_Human_Ghrelin_and_AppetiteDr. Latt Mansor Reacts to "No. 1 CAUSE of OBESITY is GENETICS" Claim - https://www.youtube.com/watch?v=dQR2gcLbXrE&t=45s&ab_channel=Ketone-IQBio:Dr. Latt Mansor holds a PhD in Physiology, Anatomy and Genetics from the University of Oxford, where his research focused on the metabolism of the type 2 diabetic heart in hypoxia. He also holds an M.A. (Columbia University) and B.Sc. (Hons) (University of Nottingham) in Biotechnology. He is a world expert in physiology and metabolism, and consults with elite sport, military, clinical and research organizations.We are grateful to our sponsors:BON CHARGEWhether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code BETTER at checkout for a 15% discount.PELUVA
These low-profile shoes are designed to let feet be feet. This smart-looking shoe allows for proprioception and retraining of the toe and ankle mortise.  Peluva delivers comfort, function, and style so you can relax, realign, and strengthen your feet to build health with every step. Go to https://peluva.com/DRSTEPHANIE to get 10% off your entire order.APOLLOThe Apollo wearable supports women’s cycle and changing bodies by supporting the circadian and infradian rhythms so you can give your body what it needs when you need it — more energy, relaxation, focus, sleep, or calm. Go to https://apolloneuro.com/DRSTEPHANIE and use code DRSTEPHANIEfor 15% off your order.

Kristen Homes is a master in muscle recovery and enhancing your exercise benefits.  Kristin’s extensive background in psychophysiology brings a wealth of knowledge to the discussion, offering you valuable guidance on achieving peak physical performance. In this episode, you'll discover cutting-edge strategies for enhancing your cardiovascular health, building raw and explosive strength, and fine-tuning your training with precise carb and protein timing. Kristen shares her expertise on VO2 max, zone two training, and the science behind effective recovery. Whether you're aiming to boost your endurance or elevate your overall fitness, this conversation is packed with actionable tips tailored especially for women. Tune in to transform your workout routine and achieve your health goals.Episode Overview:0:00 Intro/Teaser11:40 “Batwoman” Cardio and Strength Training22:43 Physical Training Strategies and Mindset27:22 Zone 2 Workouts & Rucking34:51 Optimizing Nutrition for Exercise Energy43:26 Optimizing Nutrition and Meal Timing51:20 Exercise Benefits & Strategies57:21 Strength Training Strategies for Women1:05:37 Functional Training Principles and Benefits1:15:13 The Benefits of Recovery Modalities1:27:20 Health Podcast Legal DisclaimerResources mentioned in this episode:How to Maximize Recovery, Performance and Resilience with Kristen Holmes - https://youtu.be/Y1CMj01m-TE?si=rNw1BUP4nWD_ccjZHow Women Can Prevent Injury While Weightlifting In Their 40s & Beyond - https://www.mindbodygreen.com/articles/how-to-build-muscle-without-heavy-weights-and-avoid-injuryColdture cold tubs - https://coldture.com/drstephanie (use code DRSTEPHANIE for an exclusive discount)Sunlighten Saunas - https://get.sunlighten.com/DRSTEPHANIE (use code DRSTEPHANIE for an exclusive discount)LMNT - https://drinklmnt.com/drestimaHeat, Healing & Hypertrophy: The Science of Saunas with Dr. Stephanie - https://drstephanieestima.com/podcasts/heat-healing-hypertrophy-the-science-of-saunas/Kristen’s Instagram - https://www.instagram.com/kristen_holmes2126/Bio:As Global Head of Human Performance, Principal Scientist at WHOOP, Kristen drives thought leadership by engaging with industry-leading researchers and partners to better understand individual and team biometric and performance data across high-stakes verticals to drive product innovation, strategy, and coaching. Kristen blends her academic and applied background in athletics, coaching, performance technology, psychology, and exercise physiology to drive research, partnership, and product development initiatives to strengthen WHOOP as a leader in Human Performance.We are grateful to our sponsors:EQUIPYou can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.TIMELINEFeeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.BEAM MINERALSBeam Minerals contains every single mineral that you lose during perimenopause and menopause, and there is a meaningful dose here with close to 100% bioavailability. All you have to do is take a shot of liquid every morning to replenish your mineral stores and ease the symptoms that you might be experiencing. Head over to https://beamminerals.com/better and use the code BETTER for 20% off.

Join Dr. Stephanie as she delves into the fascinating world of peptides and bioregulators with expert Nathalie Niddam. Discover the healing properties of peptides like BP 157 and learn about master bioregulators such as epitalon and endoluten.Nathalie, a holistic nutritionist and epigenetic coach, shares invaluable insights on cycling bioregulators, peptide dosages, and the latest in pharmaceutical advancements like GLP-1 agonists for weight loss. This episode promises to enhance your understanding of how these compounds can improve healthspan, longevity, and overall well-being.Episode Overview:1:17 Exploring Peptides with Natalie Nidham2:57 Diving into Bioregulators36:41 Cycling Bioregulators for Optimal Results45:56 Benefits and Considerations of High-Dose Epitalon49:03 Dosage Discussion: Epitalon and Endolutin52:53 GHK-CU: The Youthful DNA Peptide56:43 Sourcing and Working with Peptides1:02:13 CJC1295: Growth Hormone Releasing Hormone1:08:03 Dosage and Individual Response to Peptides1:10:24 GLP-1 Agonists: Mechanisms and Effects1:13:34 Nutritional Considerations with GLP-1 Agonists1:17:55 Long-Term Use and Alternatives to GLP-1 Agonists1:21:25 Finding Practitioners and Resources for Peptide TherapyResources mentioned in this episode:Development of Peptide Biopharmaceuticals in Russia - https://www.mdpi.com/1999-4923/14/4/716Crystagen Molecular aspects of immunoprotective activity of peptides in spleen during the ageing process - https://pubmed.ncbi.nlm.nih.gov/28976144/Regenerative and Protective Actions of the GHK-Cu Peptide in the Light of the New Gene Data - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073405/Quere Skin Care - https://www.qureskincare.comRestoracell - https://www.vitaliskincare.com/collections/allA4M “find a provider” website - https://www.a4m.com/find-a-doctor.htmlPeptide Protocols Vol. 1 - https://seeds.mdNathalie’s website: https://www.natniddam.comBio:Nathalie is a Podcast Host, Longevity Biohacker, and Certified Holistic Nutritionist with a passion for human health and epigenetics. A science enthusiast and graduate of the Bulletproof Training Institute, she discovered peptides at a health optimization conference, leading to the creation of the thriving Facebook community, Optimizing Superhuman Performance Group. A year later, she launched the Biohacking Superhuman Performance Podcast, now a top 100 podcast in the US and Canada. Nathalie focuses on promoting vibrant health and energy through holistic practices and frequently speaks at international conferences on peptides and Peptide Bioregulators.We are grateful to our sponsors:CAROL BIKEThis is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com.PRIMEADINEPrimeadine has been shown to support memory, cognition, heart health, balanced hormones, and improved hair growth and fullness. If you are interested in trying it out, go to https://OxfordHealthspan.com/DrStephanie and use code DrStephanie15 to get 15% off of your order.APOLLOThe Apollo wearable supports women’s cycle and changing bodies by supporting the circadian and infradian rhythms so you can give your body what it needs when you need it — more energy, relaxation, focus, sleep, or calm. Go to https://apolloneuro.com/DRSTEPHANIE and use code DRSTEPHANIEfor 15% off your order. 

Discover the transformative power of hormone replacement therapy (HRT) with Dr. Amy Killen @Dr.AmyBKillen as she delves into the benefits of progesterone, estrogen, and testosterone for women's health, longevity, and vitality. From enhancing sexual and cardiovascular health to rejuvenating skin, this episode is packed with expert insights and practical tips to help you age gracefully and feel your best. Episode Overview:0:00 Intro/Teaser4:02 What is Perimenopause?7:53 Hormonal Changes in Perimenopause11:20 Navigating the Moving Target of Perimenopause21:48 Estrogen's Crucial Role in Sexual Health25:08 Understanding Testosterone in Women27:31 Dosing and Treatment Options for Women34:10 Debunking Myths About Estrogen and Breast Cancer38:41 When to Stop Hormone Replacement Therapy41:41 Sexual Health and Longevity47:39 Mechanism of Nitric Oxide in Sexual Health1:00:25 Impact of Botox on the Beauty Industry1:04:44 Skin Health and Peptides1:07:08 Concerns and Misconceptions About Botox1:08:38 Dr. Amy’s Own Skin Care Procedures1:13:50 Where to find Dr. Amy KillenResources mentioned in the episode:Websites: www.dramykillen.com, www.hopbox.life, www.reputable.healthJoyLux Gold Plus - https://joylux.com/collections/vfit-and-photonic-gel/products/gold-plus-upgradeTestosterone therapy in women: myths and misconceptions - https://pubmed.ncbi.nlm.nih.gov/23380529/Estrogen Matters book - https://estrogenmatters.comHRT, Bioidenticals & Menopause: Benefits & Risks - https://www.youtube.com/watch?v=7jed0pCuAloEquip food collagen - https://equipfoods.com/better and use the code BETTER for 20% off.Bio:Amy B. Killen is a leading longevity and regenerative physician, founder, and speaker.  She and her partner, Dr Adelson, pioneered the Full Body Stem Cell Makeover. Dr Killen is the founder and CEO of the Human Optimization Project (HOP), a longevity-focused nutritional supplement company.  She co-founded Humanaut Health, a longevity clinic franchise, and Nof1+, a health tech data aggregator empowering insights through experimentation.We are grateful to our sponsors:EMBR LABSA hot flash happens when the brain sends a false signal that says you’re too hot. And now there's a way for you to manage hot flashes in perimenopause and menopause with the Embr Wave 2. This thermoregulation device looks like a gorgeous bracelet. With the push of a button, you can cool off. Go to https://embrlabs.com and use code DRSTEPHANIE for 15% off.TIMELINEFeeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.BEAM MINERALSI take a shot of beam minerals before I do a cold plunge to get the full recovery benefits of all that cold. Beam is a full-spectrum liquid mineral supplement that gives you every single mineral that your body needs. You can try some by heading over to https://beamminerals.com/better and using the code BETTER at checkout to save 20% off your first order. 

Dr. Adeel Khan is at the forefront of the transformative field of regenerative medicine and innovative therapies. In this episode, Dr. Khan's insights shed light on how stem cell therapies and gene editing technologies could revolutionize the treatment of various conditions, from aging and autoimmunity to cancer and skin health.Dr. Adeel Khan and Dr. Stephanie delve into a comprehensive discussion on the nature and future of regenerative medicine. Dr. Khan shares his expertise and experiences, providing a rich tapestry of insights into stem cell treatments’ versatile applications and ethical considerations.Episode Overview:0:00 Intro/Teaser1:17 Stem Cell Therapy 1018:33 Types of Stem Cells and Their Potential11:38 Challenges in Clinical Application of Stem Cells22:45 Mitochondrial Transfer and Stem Cell Therapy25:47 Stem Cell Therapy for Ovarian Function27:17 Anti-Aging31:28 Muscle Preservation35:22 Sarcopenia39:36 Advancements in Medical Products42:03 Rewiring the Immune System45:40 Revolutionizing Cancer Treatment50:31 Aging Gracefully: Skin and Hair Care54:14 The Role of Exosomes58:56 A New Frontier in Cancer Therapy1:03:47 Enhancing Skin Health: The Natural Way1:07:33 Stem Cells and Osteoporosis: A Promising Solution1:08:53 The Power of Exosomes in Regenerative Medicine1:10:33 Stem Cell Therapy EthicallyResources mentioned in the episode:Eterna Health - https://eterna.health/John Abramson: Big Pharma | Lex Fridman Podcast #263 - https://youtu.be/arrokG3wCdE?si=_FSztohqRVSnfCKEMesenchymal stem cell-mediated transfer of mitochondria: mechanisms and functional impact - https://pubmed.ncbi.nlm.nih.gov/35247083/Klotho, Aging, and the Failing Kidney - https://pubmed.ncbi.nlm.nih.gov/32982966/The Cell Suppression Theory: A New Perspective on Cancer - https://www.cellsuppression.comBio:Adeel Khan, M.D., is a Canadian Board Certified Physician who is the founder of Eterna Health Clinics. He brings global recognition from other healthcare professionals, elite athletes, and patients from all walks of life. Dr. Khan is recognized as one of the pioneers in interventional orthobiologics and is highly respected for his contributions to clinical translation. Dr. Khan is recognized as one of the leaders in the clinical application of cell and gene therapies for anti-aging and chronic diseases.We are grateful to our sponsors:LMNTBecause you lose water and sodium when you sweat, you have to replace it. The water? Pretty easy. The sodium? It's got to be the right kind of electrolyte mix. LMNT combines sodium, potassium, and magnesium. This trio helps prevent muscle cramps, headaches, and energy dips. When you go to https://drinklmnt.com/drestima, you'll get a free LMNT Sample Pack of flavours with your order.NEUROHACKERHigh NAD levels help our bodies by creating energy, maintaining healthy DNA, and protecting our cellular health. You can try Qualia NAD risk-free for 100 days by going to https://neurohacker.com/better and use the code BETTER at checkout to get 15% off of your order.EQUIPEquip Foods Prime Protein is a complete bovine protein with the nutritional equivalent of 4-ounces of grass-fed beef. The best part is, it tastes like dessert, not beef. I use it all the time in my baking efforts when I'm trying to sneak in more protein. Head over to https://equipfoods.com/better and use code BETTER at checkout to get 20% off of your order.

Explore the essence of true happiness with Stephanie Harrison, the visionary behind The New Happy. In this enlightening episode, along with Dr. Stephanie, they dissect the flawed beliefs of individualism and relentless achievement that often define our pursuit of happiness. Stephanie Harrison introduces a transformative approach that emphasizes community, self-awareness, and the celebration of our innate talents. Episode Overview:0:00 Intro/Teaser4:09 Welcome Stephanie Harrison4:21 Pursuit of Happiness in All Walks of Life6:38 The Fallacy of Being Happy All the Time8:59 Deconstructing the Old Happy vs. New Happy10:47 Lie #1: You're Not Good Enough16:24 Pursuit of Happiness and Societal Conditioning23:06 The Tyranny of the Perfect Self28:08 Learning from Mistakes and Frustration30:43 Lie #2: You'll Be Happy When33:01 Extrinsic vs. Intrinsic Goals37:36 Intrinsic Goal Examples50:01 Lie #3: You Have to Do It Alone1:05:11 Sharing Your Gifts1:10:58 Wisdom and Experience1:14:06 Impactful Realizations1:16:48 Visual Learning InsightsResources mentioned in the episode:Self-Acceptance and Interdependence Promote Longevity: Evidence From a 20-year Prospective Cohort Study - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460297/Positive psychological constructs and association with reduced risk of mild cognitive impairment and dementia in older adults: A systematic review and meta-analysis - https://www.sciencedirect.com/science/article/abs/pii/S1568163722000368Social relationship satisfaction and accumulation of chronic conditions and multimorbidity: a national cohort of Australian women - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9950967/Stephanie’s book - https://www.thenewhappy.com/Stephanie’s podcast - https://podcasts.apple.com/us/podcast/the-new-happy/id1551211138Bio:Stephanie Harrison is the creator of the New Happy philosophy. Her work has been featured in publications such as CNBC, Fast Company, Forbes, and Harvard Business Review. She is the founder of The New Happy, a company helping individuals, companies, and communities apply this philosophy in their lives. The New Happy’s art, newsletter, podcast, and programs reach millions of people around the world every month. She has a Masters Degree in positive psychology from the University of Pennsylvania. Previously, she was the Director of Learning at Thrive Global.We are grateful to our sponsors:EQUIPYou can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.ONESKINIt’s time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.BEAM MINERALSBeam Minerals contains every single mineral that you lose during perimenopause and menopause, and there is a meaningful dose here with close to 100% bioavailability. All you have to do is take a shot of liquid every morning to replenish your mineral stores and ease the symptoms that you might be experiencing. Head over to https://beamminerals.com/better and use the code BETTER for 20% off.

Why do some women find it so challenging to build deep, meaningful friendships with other women? From stereotypically male interests to past friendship traumas, and even the discomfort with emotional expression, Danielle Bayard Jackson sheds light on the barriers women face in forging intimate connections.In this episode, Danielle explores how envy and competition can disrupt the egalitarian nature of female friendships. She also discusses the importance of secrecy, mutual prioritization, and reciprocity in fostering trust and closeness among friends. With practical tips and insights, Danielle guides us on building stronger, more fulfilling friendships.Episode Overview:0:00 Intro/Teaser4:53 Female Friendship Dynamics9:33 Symmetry in Female Friendships15:00 The Dynamics of Female Friendship23:27 Expectations and Support in Friendships27:15 Navigating Emotional Support and Solidarity40:30 Navigating Healthy Conflict and Anger49:32 Sophisticated Stealth in Relational Aggression55:50 Navigating Envy and Jealousy in Friendships1:04:15 Building Better Female FriendshipsResources mentioned in this episode:Danielle’s previous appearance on Better! - https://drstephanieestima.com/podcasts/how-to-have-better-female-friendships-with-danielle-bayard-jackson/Danielle’s new book - https://www.betterfemalefriendships.com/fighting-for-our-friendshipsHow to Navigate Female Friendships - https://www.psychologytoday.com/us/blog/here-there-and-everywhere/202209/how-navigate-female-friendshipsFighting For Our Friendships - https://www.betterfemalefriendships.com/fighting-for-our-friendshipsJennifer Kolari – Teenage Parenting For The Modern Parent - https://drstephanieestima.com/podcasts/jennifer-kolari-teenage-parenting-for-the-modern-parent/Bio:Danielle Bayard Jackson is a former high school teacher turned friendship coach who speaks nationally on the subject of female friendship. Her work and insight has been featured in such outlets as NBC News, Psychology Today, NPR and The New York Times, and she worked closely with Bumble as their resident friendship expert. Before she began coaching women across the country, Danielle worked as a high school teacher and spent time as an academic department chair in the eighth largest county in the United States. She now uses her education background to deliver practical, research-based strategies for women who are looking for ways to create and maintain healthy female friendships. Her ability to speak to women in various life stages has contributed to the growing popularity of her business, Friend Forward and podcast of the same name.We are grateful to our sponsors:EIGHT SLEEPThe EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra. APOLLOThe Apollo wearable supports women’s cycle and changing bodies by supporting the circadian and infradian rhythms so you can give your body what it needs when you need it — more energy, relaxation, focus, sleep, or calm. Go to https://apolloneuro.com/DRSTEPHANIE and use code DRSTEPHANIEfor 15% off your order. BIOPTIMIZERS MAGNESIUM BREAKTHROUGHIf you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the Magnesium Breakthrough is in your cart.

Africa Brooke tackles the intricate topics of self-censorship and self-sabotage in this thought-provoking episode. Along with Dr. Stephanie, Africa delves into the internal conflicts that prevent us from speaking our truths, both online and offline.This engaging conversation covers the importance of questioning over answering, the biological roots of conformity, and the dangers of cancel culture. Africa Brooke’s eloquent insights on the power of voice and nonverbal communication will inspire you to find and express your true self.Episode Overview:0:00 Intro/Teaser1:30 Unpacking Self-Censorship and Self-Sabotage4:51 The Impact of "Leaving the Cult of Wokeness"7:53 The Dangers of Self-Censorship10:13 The Complexity of Speaking Up12:14 The Intricacies of Fear and Conformity14:28 The Importance of Diversity of Thought17:21 The Facade of Surface-Level Diversity19:01 Recognizing Diversity of Thought24:37 Navigating Demands for Opinions26:13 Balancing Understanding and Expertise29:48 Allowing Space for Understanding33:14 Biology of Conformity34:45 Real Consequences of Speaking Up35:20 Conformity and Belonging49:12 Success Through Failure1:01:18 The Power of Voice1:06:44 Shedding Old Beliefs1:09:43 Compassion for Past SelvesResources mentioned in this episode:An open letter: why I'm leaving the cult of wokeness by Africa Brooke - https://ckarchive.com/b/d0ueh0h67mpdAfrica’s previous appearance on Better! https://youtu.be/A72IZCwPDX8A change of heart toward Jordan Peterson https://youtu.be/v8v7ueICWuUFind out more about Africa at https://africabrooke.com/Bio:Africa Brooke is a globally recognized consultant, mentor, and speaker. She specializes in helping people in and out of the public eye navigate personal and professional challenges relating to self-sabotage and self-censorship.We are grateful to our sponsors:EQUIP PRIME PROTEINEquip Foods Prime Protein is a complete bovine protein with the nutritional equivalent of 4-ounces of grass-fed beef. The best part is, it tastes like dessert, not beef. I use it all the time in my baking efforts when I'm trying to sneak in more protein. Head over to https://equipfoods.com/better and use code BETTER at checkout to get 20% off of your order.ONESKINIt’s time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.BEAM MINERALSI take a shot of beam minerals before I do a cold plunge to get the full recovery benefits of all that cold. Beam is a full-spectrum liquid mineral supplement that gives you every single mineral that your body needs. You can try some by heading over to https://beamminerals.com/better and using the code BETTER at checkout to save 20% off your first order. 

Dr. Emma Seppälä is a renowned author and psychologist from Yale and Stanford University she delves into the concepts of intuition, emotional and mental sovereignty, and how to liberate ourselves from societal and self-imposed constraints. Along with Dr. Stephanie, they discuss the impact of trauma, self-loathing vs. self-compassion, intrinsic worthiness, and methods for deprogramming negative imprints through gratitude, breathwork, meditation, and forgiveness. This episode offers valuable advice, especially for women navigating perimenopause and menopause, on managing stress and reclaiming their intuitive strength. Tune in for an enlightening conversation aimed at improving your relationship with yourself and enhancing emotional well-being.Episode Overview:0:00 Intro/Teaser1:27 Guest Introduction: Dr. Emma Seppälä4:24 Exploring Emotional Sovereignty5:24 Impact of Self-Criticism and Self-Loathing7:11 The Power of Self-Compassion8:11 Claiming Sovereignty Through Self-Love11:28 Steps to Deprogram Self-Loathing14:40 Overcoming Shame Through Awareness18:03 Transitioning from Self-Criticism to Self-Awareness22:53 Harnessing the Therapeutic Power of Breathwork30:14 The Healing Potential of Breathing31:28 Unveiling Trauma Imprints Through Triggers34:44 The Power of a Clean House36:11 Victimhood and Self-Perpetration38:01 The Story of a Resilient Veteran47:32 The Wisdom of Forgiveness48:28 Positive Relational Energy in Action49:47 Trusting Your Intuition1:02:41 Strengthening Your Intuition MuscleResources mentioned in this episode:Dr. Seppälä's latest book, SOVEREIGN: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos - https://www.hayhouse.com/sovereign-ebookBreathing-Based Meditation Decreases Posttraumatic Stress Disorder Symptoms in U.S. Military Veterans: A Randomized Controlled Longitudinal Study - https://www.researchgate.net/publication/265091197Breathing Technique Shown Effective For Trauma  - https://www.psychologytoday.com/intl/blog/feeling-it/202209/breathing-technique-shown-effective-traumaShould I Go With My Gut? Investigating the Benefits of Emotion-Focused Decision Making - https://www.researchgate.net/publication/51189959Bio:Dr. Emma Seppälä, a psychologist and researcher with dual appointments at Yale and Stanford, draws on ground-breaking new research from psychology, neuroscience, and leadership science, Dr. Seppälä introduces the new concept of “psychological sovereignty” to help people reclaim agency in every area of their life. Her book, Sovereign, offers a framework made for these times of uncertainty and anxiety. Find out more at https://www.iamsov.com/ We are grateful to our sponsors:BODYBIOFish Oil Plus, alongside the balance oil, are the two oils that I use for myself and my family on a daily basis. We take it straight up with a tablespoon, but it also mixes really well into smoothies and you can also drizzle it over your salad. Head over to https://bodybio.com/better and use code BETTER at checkout to get 15% off your first order. EIGHT SLEEPThe EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra.BIOPTIMIZERS MAGNESIUM BREAKTHROUGHIf you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the Magnesium Breakthrough is in your cart.

Alyssa Ages and Dr. Stephanie join forces to unravel the complex narratives surrounding strength training, challenging societal norms that equate health with thinness and worthiness with smallness. They explore the transformative power of strength training beyond physical appearance, touching upon its role in cultivating grit, reshaping our relationship with failure, and fostering courage and confidence.With refreshing candor, Alyssa confronts stereotypes and redefines notions of "bulky," advocating for a paradigm shift towards embracing strength and taking up space. This episode invites listeners to reconsider what it means to be powerful, vital, and worthy after 40, igniting a journey of self-discovery and empowerment.Episode Overview:0:00 Intro/Teaser1:24 Unveiling Strength Training Narratives3:03 Personal Evolution and Resilience6:17 Trusting Your Body Through Trauma11:07 Embracing Strength and Self-Reflection15:09 Holding Multiple Truths18:04 Lifting Through Trauma: A Lifeline22:31 Mastery and Mental Health Benefits28:31 Lessons in Handling Failure30:09 Embracing Failure42:09 Overcoming Fear of Failure51:17 Strength for the Future53:23 Redefining Body Image58:06 Strength and Courage59:22 Lessons from the FringeResources mentioned in the episode:Alyssa's Book: https://www.alyssaages.com/bookPumping Iron 2: the Women: https://www.imdb.com/title/tt0089852/Instagram: https://instagram.com/alyssaagesFacebook: https://www.facebook.com/alyssaages1Bio:Alyssa Ages is the author of Secrets of Giants: A Journey to Uncover the True Meaning of Strength. She is a journalist whose work has appeared in GQ, ELLE, SELF, The Globe and Mail, Wired, Parents, and others. Find out more at https://www.alyssaages.comWe are grateful to our sponsors:EIGHT SLEEPThe EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra.BIOPTIMIZERS MAGNESIUM BREAKTHROUGHIf you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the Magnesium Breakthrough is in your cart.EQUIPYou can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.

Joining Dr. Stephanie is the incredible Annette Verpillot for a journey through light roast discussions, where they explore the broad strokes of posture's influence, followed by medium roast insights, delving deeper into the mechanics and intricacies. In the dark roast segment, they dive headfirst into the nerdy details, exploring everything from the vestibular system to semicircular canals.Throughout the conversation, they cover it all – from head to feet, and even the surprising importance of jaw and tongue alignment. Plus, brace yourself for a fascinating discussion on dentistry and pediatric neurology. It's a holistic approach to wellness that will leave you feeling informed and inspired. And as a special treat, Annette has a gift in store for you at the end of the show – so be sure to stick around!Episode Overview:0:00 Intro/Teaser4:01 Exploring the Impact of Posture on Muscle Development10:45 Analyzing Gait and Foot Mechanics37:35 The Role of Therapeutic Insoles in Posture Correction44:33 Neuroanatomical Examination of the Eyes47:54 Indirect Effects of Eye Movements on the Brain54:32 Eye Movements and Dopamine Levels59:55 Tongue Posture and Oral Development1:01:53 Eye Muscles and Sympathetic Response1:04:59 Jaw Imbalance and Head Position1:10:29 Impact of Wisdom Teeth Removal1:14:37 Mouth Breathing and Learning Disabilities1:16:50 Hope in Correcting Tongue Posture1:20:05 Use of Functional Activators for Children1:23:20 Importance of Posture for Longevity1:25:25 Discount Offer and Course InformationResources mentioned:Sleep Difficulties and Symptoms of Attention-deficit Hyperactivity Disorder in Children with Mouth Breathing - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8645617/Visit https://shop.posturepro.co and use the discount code BETTER15 to get a 15% discount on all products and courses.Bio:Annette Verpillot, the founder of Posturepro, is a Canadian entrepreneur, therapist, and internationally recognized Posture Specialist know for her expertise in restoring the brain-body connection. Her groundbreaking Posturepro Method, taught to professionals worldwide, incorporates advanced rehabilitation and injury prevention techniques. Annette's renowned postural evaluation system has a proven track record of eliminating chronic pain, enhancing strength, and improving sports performance. Through industry events and media appearances, Annette advocates for good posture, leaving a lasting impact on global health. Find out more at https://shop.posturepro.coWe are grateful to our sponsors:BON CHARGEI am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine. Head over to https://boncharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.BODYBIOFish Oil Plus, alongside the balance oil, are the two oils that I use for myself and my family on a daily basis. We take it straight up with a tablespoon, but it also mixes really well into smoothies and you can also drizzle it over your salad. Head over to https://bodybio.com/better and use code BETTER at checkout to get 15% off your first order.ONESKINIt’s time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.

Dr. Casey Means uncovers the ancestral roots of mitochondrial health and discusses the modern-day factors contributing to illness and fatigue. Both Dr. Means and Dr. Stephanie provide invaluable insights and actionable tips for optimizing health.Covering topics such as nutrition, sleep, stress, and lifestyle factors, this conversation offers a wealth of knowledge for listeners at any stage of their health journey. Tune in to discover the secrets to unlocking your full health potential and embarking on a journey to self-optimization.Episode Overview:0:00 Intro/teaser3:45 Unveiling Mitochondrial Health11:58 Healthcare System and Root Cause Issues20:35 Empowering Patients to Take Control25:33 Modern Food, Health, and Technology41:12 Building Meals: Components for Cellular Health38:59 Optimizing Health Through Nutrition and Thermoneutrality43:40 The Impact of Indoor Living on our Biology45:03 Harnessing Cosmic Energy Through Mitochondrial Health46:38 Incorporating Temperature Play into Daily Life50:47 The Importance of Movement and Walking55:33 The Influence of Artificial Light on Circadian Rhythms58:57 Utilizing Wearables to Track Movement1:01:50 Embracing Sunlight and Overcoming Fear1:14:02 Fearlessness as the Ultimate Good Energy1:19:30 Connecting with the Eternal Source of LifeResources mentioned:Good Energy by Dr. Casey Means is a paradigm-shifting book that offers a radical new understanding of the roots of disease and highlights the importance of optimizing our metabolic health.  - https://www.caseymeans.com/goodenergyTrends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018 - https://www.sciencedirect.com/science/article/pii/S0735109722049944?via%3DihubSteps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study - https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2783711The Mini Pause newsletter - https://drstephanieestima.com/newsletter/Bio:Casey Means, MD is a Stanford-trained physician and co-founder of Levels, a health technology company with the mission of reversing the world’s metabolic health crisis. Her book on metabolic health, Good Energy, comes out in May 2024 with Penguin Random House. She received her BA with honors and MD from Stanford, was President of her Stanford class, and has served on Stanford faculty. She trained in Head & Neck Surgery before leaving traditional medicine to devote her life to tackling the root cause of why Americans are sick. She has been featured in The New York Times, The New Yorker, The Wall Street Journal, Forbes, Women’s Health, and more. Find out more at https://www.caseymeans.com/We are grateful to our sponsors:EQUIP PRIME PROTEINEquip Foods Prime Protein is a complete bovine protein with the nutritional equivalent of 4-ounces of grass-fed beef. The best part is, it tastes like dessert, not beef. I use it all the time in my baking efforts when I'm trying to sneak in more protein. Head over to https://equipfoods.com/better and use code BETTER at checkout to get 20% off of your order.EIGHT SLEEPThe EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra.BIOPTIMIZERS MAGNESIUM BREAKTHROUGHIf you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart.

Ashleigh VanHouten gives us a deep dive into the world of muscle science and nutrition for women. Along with Dr. Stephanie, she explores the intricacies of muscle hypertrophy, shedding light on topics such as simultaneous muscle building and fat loss, bulking and cutting strategies, and the importance of progressive overload. Whether you're a seasoned weight trainer or just starting your fitness journey, this conversation promises to dismantle myths and provide invaluable insights for maximizing strength and vitality.Episode Overview:0:00 Intro/Teaser1:20 Exploring Muscle Science for Women2:12 Focus on Muscle Building and Nutrition3:43 Prioritizing Muscle Contraction and Effort6:56 The Importance of Time Under Tension13:09 Manipulating Time Under Tension16:11 The Benefits of Filming Workouts22:05 Balancing Full Range of Motion and Partial Reps24:50 Understanding Body Mechanics in Training30:59 Coaching and Foundation32:49 Consistency and Foundations34:24 Foundational Movement Patterns36:06 Initial Assessment and Movements36:39 Impact of Injury in Fitness37:39 Injury Prevention and Importance41:35 Long-Term Impact of Injury44:33 Modifying Workouts When Injured50:28 Consequences of Undernourishing55:05 Nutrition and Safety Signal58:57 Misconceptions in the Fitness IndustryResources Mentioned:Effects of Unilateral Eccentric versus Concentric Training of Nonimmobilized Arm during Immobilization - https://journals.lww.com/acsm-msse/fulltext/2023/07000/effects_of_unilateral_eccentric_versus_concentric.8.aspxBuild Muscle Faster with Kaatsu Training - https://youtu.be/r2lC6a648F8?si=gE3_0Ccnhbz92xzdAshley’s books - https://ashleighvanhouten.com/collections/my-bookChicken LIver Mousse - https://ashleighvanhouten.com/blogs/news/chicken-liver-mousse-recipeMuscle Science for Women (featuring Dr. Stephanie) - https://podcasts.apple.com/podcast/ep-45-fitness-in-your-40s-and-beyond-dr-stephanie-estima/id592596408?i=1000633181161Bio:Ashleigh is a health coach, speaker, podcast host, and author of one of the only nose-to-tail, organ-meat-centric cookbooks in existence, called It Takes Guts. Her new book is called Carnivore-ish. She created and co-hosts the Muscle Science for Women podcast, downloaded more than two million times, where she interviews some of the leading minds in exercise and nutrition methodology and overall wellness and discusses topics relevant to health and muscle building.We are grateful to our sponsors:BODYBIOFish Oil Plus, alongside the balance oil, are the two oils that I use for myself and my family on a daily basis. We take it straight up with a tablespoon, but it also mixes really well into smoothies and you can also drizzle it over your salad. Head over to https://bodybio.com/better and use code better at checkout to get 15% off your first order.FATTY15Essential fatty acids create better skin, hair, nails, repair age-related damage to cells, and activate pathways that regulate sleep and mood. You can get an additional 15% off of their 90-day subscription starter kit if you go to https://fatty15.com/better and use code BETTER at checkout.BON CHARGE (face mask)I am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine.  Head over to https://boncharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.

Menopause expert, Dr. Mary Claire Haver, a board-certified OB/GYN and certified menopause specialist joins Dr. Stephanie in this episode. From debunking fallacies from the Women's Health Initiative to discussing various hormone therapy options, including estrogen, progesterone, and different delivery methods, this episode equips listeners with essential knowledge. Whether you're experiencing perimenopausal symptoms or contemplating hormone therapy as a preventative measure, Dr. Haver provides valuable insights and actionable tips.This episode will give you a comprehensive understanding of menopause hormone therapy and empower yourself or the women you love with the information needed to make informed decisions about their health.Episode Overview:0:00 Teaser/Intro1:22 Signs of Perimenopause3:00 In-Depth Symptom Analysis11:08 Evolutionary Advantages of Menopause18:45 Menopause Hormone Therapy30:01 Hormone Therapy Benefits in Menopause36:34 Hormone Therapy Considerations for Menopausal Women40:11 CIRM as an Option44:07 Missed the Menopause Boat47:40 Magnesium: The Forgotten Nutrient51:17 Prioritize Good Nutrition55:36 Protein-Centric Approach1:01:37 Family History: No Disqualifications1:04:22 Avoid Injury with Weight Training1:06:52 Hormone Therapy Side Effects1:09:00 Future of Menopause TherapyResources mentioned in the episode:Dr. Haver’s new book - https://thepauselife.com/en-ca/pages/the-new-menopause-bookEpisode on Women’s Health Initiative - https://drstephanieestima.com/podcasts/hrt-bioidenticals-menopause-benefits-risks/How Does Menopause Change Your Brain? A Deep Dive with Dr. Lisa Mosconi - https://drstephanieestima.com/podcasts/how-does-menopause-change-your-brain-a-deep-dive/https://www.menopause.orghttps://www.felixforyou.ca/ailment/menopauseBio:Dr. Mary Claire Haver is board certified in Obstetrics and Gynecology and is a Certified Culinary Medicine Specialist from Tulane University. She is a Louisiana State University Medical Center graduate and completed her Obstetrics and Gynecology residency at the University of Texas Medical Branch (UTMB). She is also a Certified Menopause Specialist through The Menopause Society.  Find out more at https://thepauselife.com/ and Instagram - https://www.instagram.com/drmaryclaire/We are grateful to our sponsors:SUNLIGHTENI am incredibly bullish on sauna as a therapy for recovery, heart health, and overall aging well. It's crucial for hormonal balance and achieving a state of well-being necessary for a strong physique and a strong mind. Visit https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstima and use code BETTER to get a discount.EQUIP FOODSYou can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off. ONESKINIt’s time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.

Dr. Donald Layman is the OG in the field of protein and amino acids. Dr. Layman's expertise spans decades, and his insights have revolutionized our understanding of protein's role in health, from athletic performance to combating obesity, diabetes, and cardiovascular issues.In this episode, Dr. Layman teaches you about the nuances between protein intake and amino acids, shedding light on the essential nine and synthesizable eleven amino acids crucial for our diets. Delving further, he and Dr. Stephanie explore the intricacies of protein quality, comparing animal and plant-based sources, and deciphering the optimal dosing for muscle growth and repair.Don also unravels the mysteries surrounding carbohydrate load tolerance, navigating the fine balance between minimum and maximum carbohydrate intake for various training regimens. Additionally, they debunk myths surrounding aging, particularly in women, and the imperative role of protein consumption in perimenopause and menopause.Episode Overview:0:00 Intro/Teaser3:36 Welcome Dr. Donald Layman4:13 Exploring the Function of Muscle in the Body11:43 Delving into Protein, Amino Acids, and Synthesis15:07 Protein Needs and Aging Process26:58 Protein Quality: Animal vs. Plant Proteins34:01 Supporting Vegetarians and Vegans with Protein Intake36:16 Child Neglect and Malnutrition41:00 Regulation of mTOR and Carbohydrate Consumption44:22 Muscle Potential and DNA Limits54:07 Leucine, mTOR, and MPS57:44 Protein Timing for Exercise1:00:30 Carbohydrates and Protein Choices1:03:58 Protein Target for Weight Loss1:07:54 Protein Dosing Throughout the DayResources Mentioned:Essential amino acids and muscle protein recovery from resistance exercise - https://journals.physiology.org/doi/pdf/10.1152/ajpendo.00466.2001Metabolic Flux - https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/metabolic-fluxExercise, protein metabolism, and muscle growth - https://pubmed.ncbi.nlm.nih.gov/11255140/Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise - https://pubmed.ncbi.nlm.nih.gov/16896166/Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults - https://pubmed.ncbi.nlm.nih.gov/24477298/Website: MetabolicTransformation.comForever Strong book - https://drgabriellelyon.com/forever-strong/Bio:Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 120 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman served as Associate Editor of The Journal of Nutrition and the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children’s Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Danone, Agropur, the American Egg Board, and the National Dairy Council. Dr. Layman earned his B.S. and M.S. degrees in chemistry and biochemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota.  We are grateful to our sponsors:BODYBIOBodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTERTIMELINEFeeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.BIOPTIMIZERSIf you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart.

Biohacking expert Aggie Lal joins this episode for a dynamic conversation about cycle syncing for women's health. With Dr. Stephanie's expertise in nutrition and Aggie's comprehensive approach to biohacking, they delve into topics ranging from menstrual cycle variations to stress management techniques.Explore how nutrition, fasting, and training can be tailored to different phases of the menstrual cycle, and gain insights into emotional fluctuations and stress mitigation strategies. Whether you're a seasoned health enthusiast or new to the concept, this episode offers invaluable tips for optimizing wellness through cycle syncing.Episode Overview1:17 - Introducing Biohacking Bestie, Aggie Lal2:43 - The Role of Women in Biohacking6:59 - Embracing Feminine Energy8:27 - Feminine Energy in Strength Training14:11 - Shifting from Skinny to Strong14:14 - Lifting Weights and Cycle Training19:02 - Training According to Menstrual Cycle27:16 - Fasting Framework for Women31:13 - Importance of Auto-Regulation in Health and Fitness35:30 - Breaking Free from Masculine Ideals36:51 - Embracing Femininity and Lifestyle Balance37:20 - Period Power Beyond Reproduction44:06 - Microfasts and Eating Patterns44:37 - Nutrition, Metabolism, and Stress Management51:43 - The Healing Power of Forgiveness56:48 - Embracing Play and Pleasure1:02:20 - The Teacher-Student Energetic ShiftBio:Aggie Lal is a renowned public figure, best-selling author, certified nutrition and health coach, podcast host, TV personality, and TEDx speaker. With  more than 1.5 million social media followers and a vast audience across multiple channels, Aggie has become highly influential in the areas of health, biohacking, personal development, entrepreneurship, and travel & lifestyle. Find out more at https://biohackingbestie.com/Resources Mentioned:https://biohackingbestie.com/products/biohack-like-a-womanhttps://higherselfacademy.co/Insights into Dr. D’Agostino’s 72-hour fasting experience - https://ketonutrition.org/insights-into-dr-dagostinos-72-hour-fasting-experience/40 Years of Zen - https://40yearsofzen.com/We are grateful to our sponsors:TIMELINEFeeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.  NEUROHACKERHigh NAD levels help our bodies by creating energy, maintaining healthy DNA, and protecting our cellular health. You can try Qualia NAD risk-free for 100 days by going to https://neurohacker.com/better and use the code BETTER at checkout to get 15% off of your order.BEAM MINERALSCold plunges are so useful for muscle healing and recovery, which is why they're so good when they're done on the same day as a workout. But if your mineral stores are low, you're not going to get the full recovery benefits that a cold plunge might offer. So next time you're doing your cold plunge take a Beam Mineral shot for an extra boost. Head over to https://beamminerals.com and use the code BETTER at checkout to save 20% off of your first order.