DiscoverBetter! with Dr. Stephanie
Better! with Dr. Stephanie
Claim Ownership

Better! with Dr. Stephanie

Author: Dr. Stephanie Estima

Subscribed: 750Played: 42,736
Share

Description

Dr. Stephanie hosts expert discussions with thought leaders in all facets of health including nutrition, fitness, hormones, stress management, performance, recovery, longevity, health span, mental resilience, and energy production. We discuss complex science and then alchemize it into actionable items for every day living. The ultimate goal with this podcast is to assist you in making informed decisions about your health, whether you're seeking relief from menopausal symptoms, struggling with weight management, or aiming to boost overall health, this podcast equips you with the tools to take charge of your well-being.

It isn't about being perfect, it's about being better.

Embark on a transformative health journey with Dr. Stephanie, tailored specifically for women approaching (or navigating) menopause, struggling with weight, and facing health challenges. With a focus on exercise physiology, brain science, and performance nutrition, Dr. Stephanie draws from her 19 years of experience in private practice, bestselling authorship, and motherhood to empower you on your journey to becoming the hero of your own health story.

Topics covered in the podcast include: Menopause, Perimenopause, Hormone imbalance, Weight management, Health challenges, Fitness for women, Nutrition for women, Aging gracefully, Mental resilience, Stress management, Longevity, Energy levels, Wellness journey, Self-care, and Well-being after 40.
373 Episodes
Reverse
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. 
Jessica Berman, the Chief Marketing Officer of BodyBio, delves into the fascinating world of seed oils, omega-6s, omega-3s, and their impact on our bodies' composition and overall health.In this episode, Jessica and Dr. Stephanie journey through the scientific landscape, dissecting terms like linoleic acid and ALA, and debunking myths surrounding the vilification of seed oils.Moving beyond the surface, they also explore the role of butyrate, its activation of GLP-1 agonists, and its profound implications for weight loss and body composition. Jessica sheds light on how the fatty acid needs of women evolve during pivotal life stages like perimenopause, pregnancy, childbirth, and breastfeeding.Episode Overview:0:00 Intro/Teaser2:28 Butyrate and GLP-1 Agonists3:21 Brain Health and Perimenopause10:03 Essential Fatty Acids Pathway10:51 Nuanced Conversation on Seed Oils13:05 Scientific Illiteracy on Social Media15:21 Evening Primrose Oil Benefits17:04 Omega-3 Precursor ALA17:48 Importance of EPA and DHA19:03 The Balance of Essential Fatty Acids20:01 Caviar as a Source of EPA and DHA21:04 Phospholipid Form of Fish Oil23:01 Liposomal Delivery and Absorption24:31 Omega Fatty Acids and Health27:55 Women's Health in Perimenopause31:07 Changes in Linoleic Acid Concentration32:38 Importance of Phosphatidylcholine in Detoxification34:21 Detoxing from Mold Exposure36:53 Clearing Mold Toxins with Essential Fatty Acids37:56 Impact of Essential Fatty Acids on Behavior39:34 Benefits of Essential Fatty Acids for Kids42:02 Therapeutic Dosing of Essential Nutrients46:54 Resistant Starches and Butyrate Production48:11 Butyrate in Colon Health and Immune Function51:47 Butyrate for GI Health and Inflammation54:16 Using Essential Fatty Acids for Long COVID58:23 Therapeutic Dosage for Mold Recovery1:01:52 Where to Find BodyBio ProductsBio:As the CMO of BodyBio, Jess leads all internal and external efforts in building the BodyBio brand and footprint across all social channels and expanding distribution both in the U.S. and internationally with the company’s trusted partners. In the last few years alone, Jess and her team have successfully managed consumer-driven marketing campaigns that have collectively generated over 55MM digital impressions across all social channels in the last 24 months. Jess has also been instrumental in securing partnerships with leading medical doctors and functional medicine specialists all of whom have endorsed BodyBio recommending its line of products to their patient network.Resources mentioned:BodyBio - https://bodybio.com/BETTERDietary linoleic acid and risk of coronary heart disease: a systematic review and meta-analysis of prospective cohort studies - https://pubmed.ncbi.nlm.nih.gov/25161045/Jennifer Fisher Kitchen - https://www.instagram.com/jenniferfisherkitchen/A banana a day could keep cancer at bay - https://www.leeds.ac.uk/news-health/news/article/5128/a-banana-a-day-could-keep-cancer-at-bayWe 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.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/BETTERONESKINIt’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%.
Carolina Reis Oliveira’s journey is as impressive as her expertise in skin care. In this episode, she dives deep into the science of skin aging. Along with Dr. Stephanie, she explores and explains both intrinsic and extrinsic factors, from cellular processes to environmental exposures. Carolina also shares insights into inflammation, peptide therapy, and the transformative potential of innovative compounds like OS-01.OneSkin is getting to the root cause of skin aging with OS-01, a novel peptide that targets cellular senescence. OS1 influences cellular repair pathways and increases epidermal thickness. Explore face and body products at https://www.oneskin.co?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use code BETTER at checkout to save 15%. Drawing from her team's research, Carolina discusses tangible results in reducing skin aging, offering hope for conditions like hyperpigmentation and rosacea. We explore strategies to stay ahead of the aging curve, aiming for what Carolina calls "escape velocity"—a state where we not only halt aging but reverse its effects.Episode Overview:0:00 Intro/Teaser0:01:29 Interview with Carolina Oliveira0:03:10 Skin Aging Mechanisms and Peptide Therapy0:04:28 Intrinsic Mechanisms of Skin Aging0:08:21 Intrinsic Aging Factors and Genetics0:10:15 Cellular Senescence and Aging0:13:11 Autophagy and Aging0:14:37 Xenomorphic vs. Senolytic Compounds0:16:18 Discovery of OS1 Peptide0:19:12 Safety and Validation of OS1 Peptide0:20:53 Human Clinical Studies on OS1 Peptide0:25:00 Effects of OS1 on Skin Health0:29:31 Specific Formulations for Eye Cream0:31:01 Tailored Skincare for Different Areas of Body0:36:39 The Science of Hyperpigmentation and Skincare0:40:14 Combining Acids, Peptides, and Skincare0:44:15 Consumer Awareness and Integrity in Skincare0:47:57 The Importance of Antioxidants in Skincare0:51:52 The Future of Skincare: Lip Treatments0:53:43 Innovations in Sunscreen Technology0:56:53 Prioritizing Skin Health Over Immediate Results0:59:26 Maintaining Integrity in the Skincare IndustryBio:Carolina Oliveira, CEO and co-founder of OneSkin. Holds a Ph.D. in stem cell biology and tissue engineering, is a co-inventor of 5 patents and co-author of numerous scientific publications. She relocated from Brazil to Silicon Valley in 2016 to found OneSkin, a fast-growing longevity company developing products to promote skin age reversal by targeting a central driver of aging, the accumulation of senescent cells. Carolina and her team are disrupting the outdated anti-aging skincare industry with their groundbreaking research around skin and longevity.Resources mentioned:OneSkin: https://www.oneskin.co/ and use code BETTER at checkout to save 15%.About Carolina Reis Oliveira, Ph.D.: https://www.oneskin.co/pages/our-storyThe science: https://www.oneskin.co/pages/science and https://www.oneskin.co/pages/publicationsWe are grateful to our sponsors:EMBRI absolutely love this for my perimenopausal and menopausal women who are experiencing hot flashes and then the shivering that happens afterward. Go to https://embrlabs.com/products/embr-wave-2?rfsn=7896910.951991&discount/DRSTEPHANIE?redirect=/products/embr-wave-2 and use DRSTEPHANIE for 15% off of the Ember Wave 2. It is a bracelet (I got it in rose gold) and I love it.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.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.
Dr. Stephanie Estima dives into the invigorating world of sauna therapy and its myriad of health benefits. With a focus on the heart, Dr. Stephanie unpacks research revealing how regular sauna use can dramatically reduce the risk of sudden cardiac death and coronary heart disease, particularly emphasizing the practice's significance for women during perimenopause and menopause.From the calorie-burning prowess of infrared saunas to the muscle and cognitive enhancements attributed to heat shock proteins and nitric oxide, this episode is a comprehensive guide to incorporating sauna therapy into your wellness routine for improved metabolism, cardiovascular health, and overall well-being. Join Dr. Estima as she shares both scientific insights and personal experiences an try out your own sauna today. Episode Overview:0:00 Intro/Teaser1:11 Making Informed Health Decisions4:09 Benefits of Infrared Saunas7:28 Effects of Repeated Sauna Use12:19 Sauna Use and Cardiovascular Health15:33 Benefits of Sauna on Heart Health18:25 Sauna's Impact on Brain Health22:33 Understanding Perimenopause and Growth Hormone25:15 Heat-Induced Muscle Growth (Hyper Hypertrophy)29:55 Sauna for Enhanced Muscle Preservation31:53 Saunas and Nitric Oxide for Health32:38 Endorphins and Fitness39:17 Dr. Stephanie's Sauna Routine & Benefits41:01 Evening Sauna Routine for RecoveryResources Mentioned:Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360547/Arterial stiffness during whole‐body passive heat stress in healthy older adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503298/Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial: https://pubmed.ncbi.nlm.nih.gov/35785965/Turning Up the Heat: An Evaluation of the Evidence for Heating to Promote Exercise Recovery, Muscle Rehabilitation and Adaptation: https://pubmed.ncbi.nlm.nih.gov/29470824/The influence of Finnish sauna treatments on the concentrations of nitric oxide, 3-nitrotyrosine and selected markers of oxidative status in training and non-training men: https://pubmed.ncbi.nlm.nih.gov/31950931/A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10286597/Effect of post-exercise sauna bathing on the endurance performance of competitive male runners: https://pubmed.ncbi.nlm.nih.gov/16877041/Sauna use as a lifestyle practice to extend healthspan: https://pubmed.ncbi.nlm.nih.gov/34363927/Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men: https://pubmed.ncbi.nlm.nih.gov/27932366/Does sauna bathing protect against dementia? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7560162/How the sauna affects the endocrine system: https://pubmed.ncbi.nlm.nih.gov/3218898/Stephanie's Sauna: https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstimaWe 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.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/BETTERJASPRInvesting in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners. 
Dr. Vonda Wright shares invaluable insights into the musculoskeletal syndrome of menopause, unravelling the complexities of arthralgia, inflammation, and the impact of decreasing estradiol on our joints, bone density, muscle mass, and fat distribution. She and Dr. Stephanie explore the phenomenon of frozen shoulder, its prevalence in the female population, and effective strategies for managing and preventing it.Dr. Vonda also unveils her cutting-edge training protocol for lifting heavy, emphasizing the importance of balanced upper and lower body workouts to promote strength and resilience. They also delve into the nuances of zone training, injury prevention, and the significance of stability and instability training in enhancing our physical prowess as we age gracefully.Get ready to be inspired and empowered as Dr. Wright uncovers the secrets to optimizing muscle health and vitality during menopause. So grab your headphones and tune in to this enlightening conversation.Episode Overview:0:00 Intro/Teaser0:01:29 Introduction to Muscles and Menopause0:03:28 Dr. Vonda Wright's Menopause Story0:13:41 Dr. Vonda's Menopause Experience0:24:33 Advocating for Women's Health0:31:31 Treatment Spectrum for Frozen Shoulder0:37:45 Preventing Frozen Shoulder in Women0:39:11 Preparing for Menopause0:39:33 The Power of Heavy Lifting0:42:08 The Importance of Rest Time0:43:50 The Effort of Heavy Lifting0:45:54 The Importance of Rest Periods0:48:49 The Significance of Warm-Ups0:50:25 Zone Two Training for Women0:51:50 Sprinting vs. Zone Two Training0:57:35 Mental Resilience in Sprinting0:59:43 Strength, Stability, and Injury Prevention1:09:26 Harnessing Muscle Satellite Cells1:11:31 Stimulating Muscle GrowthBio:Dr. Vonda Wright is a double-boarded, fellowship-trained orthopedic surgeon and internationally recognized authority on active aging and mobility. Dr. Wright’s practice focuses on minimally invasive surgery for hip preservation, shoulder and knee reconstruction, cartilage restoration, orthobiologics, and the latest in injury prevention and performance optimization. An intra-preneur, Dr. Wright was the founding director of the Performance and Research Initiative for Masters Athletes (PRIMA) and her pioneering research in mobility and musculoskeletal aging is changing the way we view and treat the aging process. More at https://www.drvondawright.comResources Mentioned:InSPIRe- Institute for Sports Performance and Innovative Research https://www.speaker.drvondawright.com/resources/researchHOT For Your Health podcast - https://podcasts.apple.com/ca/podcast/hot-for-your-health/id1055206993Estrogen Matters book - https://estrogenmatters.comHRT, Bioidenticals & Menopause: Benefits & Risks - https://drstephanieestima.com/podcasts/hrt-bioidenticals-menopause-benefits-risks/The Yentl Syndrome - https://www.nature.com/articles/353383a0.pdfInstagram - https://www.instagram.com/drvondawright/YouTube - https://www.youtube.com/user/vondawrightWe are grateful to our sponsors:PeluvaI'm a fan of Peluva, the natural evolution in minimalist footwear from NYT bestselling author and founder of Primal Kitchen, Mark Sisson. These low-profile shoes are designed to let feet be feet. Your toes get the space they actually need to help you ambulate properly. This smart-looking shoe allows for proprioception and retraining of the toe and ankle mortise.  Peluva delivers comfort, function, and style so you can relax, realign, and strengthen your feet to build health with every step. Go to https://peluva.com/DRSTEPHANIE to get 10% off your entire order.PrimeadineAutophagy, a cellular renewal and recycling process that mimics the benefits of fasting, tends to slow down as we age. That's where spermidine comes in. Wholly plant-derived spermidine promotes autophagy, as well as hormonal balance, healthy aging, energy, and hair growth. It also supports sleep quality; memory, cognition, and brain health; and skin and nail health. Primeadine captures the many benefits of this longevity molecule in capsule and powder form. I use it daily. Go to https://oxfordhealthspan.com/drstephanie to try it for yourself. Use code DRSTEPHANIE15 to save 15% off your order.BON 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.
World-renowned neuroscientist Dr. Lisa Mosconi takes us on a profound exploration of menopause. Together with Dr. Stephanie, she delves into the intricate physiological and neurological changes that occur during the perimenopausal, menopausal, and postmenopausal phases.In this episode, you will learn about the metabolic, vasomotor, and neurological shifts reshaping women's brains, unravelling the mysteries behind hot flashes, mood swings, and cognitive alterations. You will also discover the evolutionary significance of menopause and the vital roles grandmothers play in human communities.From hormone replacement therapy nuances to empowering lifestyle interventions, this conversation offers invaluable insights for women navigating this transformative stage of life. Embark on a journey of understanding and empowerment, and gain a newfound appreciation for the resilience and adaptability of the female brain.Episode Overview:0:00 Intro/Teaser5:04 Unveiling the Menopause Brain15:08 The Neurological Impact of Menopause34:41 Neuronal Development and Puberty43:44 Pregnancy Brain Remodeling51:26 Evolutionary Significance of Menopause1:03:41 Neurological Changes Post-Menopause1:04:39 Hormone Replacement Therapy Considerations1:09:19 Estrogen and Progesterone Considerations1:11:46 Types of Progestogens and Progestins1:17:55 Hormone Options for Breast Cancer History1:20:22 Limitations and Alternatives of Hormone Therapy1:24:21 Future of Hormones: Designer Estrogens1:24:33 Lifestyle Modifications and Clinical Trials1:33:48 Exercise Routines and Preferences1:34:58 Importance of Greens and Nutrients1:39:20 Stress Reduction and Hormonal BalanceBio:Lisa Mosconi, PhD, is an associate professor of neuroscience in neurology and radiology at Weill Cornell Medicine and the director of the Women’s Brain Initiative and the Alzheimer’s Prevention Clinic at Weill Cornell Medicine/NewYork-Presbyterian Hospital. A world-renowned neuroscientist with a PhD in neuroscience and nuclear medicine from the University of Florence in Italy, Mosconi was listed as one of the seventeen most influential living female scientists by The Times and called “the Mona Lisa of Neuroscience” by ELLE International. She is the New York Times bestselling author of The XX Brain and Brain Food.Website URL: https://www.lisamosconi.com/Resources mentioned:The Menopause Brain book - https://www.lisamosconi.com/the-menopause-brainMenopause impacts human brain structure, connectivity, energy metabolism, and amyloid-beta deposition - https://pubmed.ncbi.nlm.nih.gov/34108509/Association of reproductive history with brain MRI biomarkers of dementia risk in midlife - https://pubmed.ncbi.nlm.nih.gov/34732544/More research - https://www.lisamosconi.com/researchWomen’s Brain Initiative - https://neurology.weill.cornell.edu/research/womens-brain-initiativeWe are grateful for 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/BETTERCAROL 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.BEAM MINERALSIt's almost impossible to get all of your minerals from food alone (as much as you would like to). So, if you want to increase your mineral intake quickly and easily, try BEAM Minerals. Visit https://beamminerals.com/better and get 20% off sitewide.
Dr. Szal Gottfried’s latest book, "The Autoimmune Cure," serves as the focal point for their discussion, where they explore how trauma can manifest as autoimmunity, the distinct experiences of women in facing trauma, and practical approaches to healing. Drawing from personal experiences and clinical expertise, Dr. Sara and Dr. Stephanie navigate through the intricacies of autoimmunity, offering invaluable insights for women and their loved ones seeking holistic approaches to wellness.Whether you're grappling with autoimmunity or simply curious about the intersection of trauma and health, this episode promises illuminating perspectives and actionable strategies for reclaiming vitality.Episode Overview0:00 Intro/Teaser1:25 Revisiting Autoimmunity with Dr. Sarah Szal Gottfried4:03 Diving Deeper into Trauma and Healing Practices26:06 MDMA Assisted Therapy43:43 Exploring Other Therapies53:35 Fear of Losing Stress Productivity57:19 Perimenopause as an Energetic Portal1:08:43 Gratefulness for Trauma1:11:58 Important Lab Tests1:14:18 Key Inflammatory Markers1:18:08 Adapting Exercise for Autoimmunity1:20:44 The Benefits of DivorceBioSara Szal Gottfried MD is a physician, researcher, author, and educator. She graduated from Harvard Medical School and MIT, and completed residency at UCSF, but is more likely to prescribe a CGM and personalized nutrition plan than the latest pharmaceutical. Dr. Gottfried is a global keynote speaker and the author of four New York Times bestselling books about hormones, nutrition, and health. Her latest book is called THE AUTOIMMUNE CURE (March 2024). She is Clinical Assistant Professor in Dept. of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, and Director of Precision Medicine at the Marcus Institute of Integrative Health. She takes care of executives and professional athletes. Her focus is at the interface of mental and physical health, N-of-1 trial design, personalized molecular profiling, use of wearables, and how to leverage these tools to improve health outcomes. Learn more at SaraGottfriedMD.comResources mentionedTHE AUTOIMMUNE CURE book - https://www.saragottfriedmd.com/ACE test - https://www.saragottfriedmd.com/discover-your-ace-score/Instagram - https://www.instagram.com/saragottfriedmdWe are grateful to our sponsorsBON 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.FATTY15Essential fatty acids create better skin, hair, nails, repair age-related damage to cells, and activate pathways that regulate sleep and mood. You can all that and save an additional 15% off of a 90-day subscription starter kit if you go to fatty15.com/better and use code BETTER at checkout.JASPRInvesting in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners. 
Gabby Reece isn't just a volleyball legend; she's a beacon of inspiration in health and fitness, a podcast host, a corporate speaker, a New York Times best-selling author, a devoted wife, and a nurturing mother. With a storied career as Nike's first female spokeswoman and a former professional beach volleyball player, Gabby embodies athleticism and grace.In this enlightening episode, Dr. Stephanie delves into Gabby's multi-faceted life, exploring her ventures like Laird Superfoods alongside her husband, Laird Hamilton. They also uncover the essence of womanhood through Gabby’s experiences as an athlete, entrepreneur, and matriarch.From navigating the transition from fitness model to sports icon to the intricacies of self-care and maintaining a thriving relationship, Gabby shares invaluable wisdom gained from her journey. At 54, she radiates a profound understanding of life's lessons and generously imparts her insights.Episode Overview0:00 Intro/Teaser1:16 Introduction to Gabby Reese: A Woman Who Conquered Life3:08 Overcoming Assumptions and Biases5:57 Being Authentic and Letting Go of Approval9:16 The Importance of Genuine Relationships and Feedback13:10 Finding Strength in Career, Family, and Personal Choices16:17 The Value of Women in the Post-Reproductive Stage21:43 Movement as the Key to Mental Capacity and Success29:16 Hypoxic Training: Building Endurance Underwater38:00 Different Types of Conflict: Dirty Fighting vs Clean Fighting42:35 Being the Flower or the Farmer in a Relationship45:50 Embracing Femininity and Challenging Stereotypes51:13 The Power of Love and Connection54:12 The Value of Quality Relationships Over Quantity of Time57:04 The Intentional Ingredients and Philosophy Behind Laird Superfoods1:00:08 Overcoming Obstacles in Product Formulation and Maintaining Integrity1:03:10 Italy's Stringent Food StandardsBioGabrielle Reece is not only a volleyball legend, but an inspirational health and fitness leader, podcast host, corporate speaker, New York Times bestselling author, wife, and mother. The former professional beach volleyball player and Nike’s first female spokeswoman is the definition of both athleticism and beauty. Gabby is a force to be reckoned with in the gym and on a microphone.
Resources MentionedOf Boys and Men: Why the Modern Male Is Struggling, Why It Matters, and What to Do about It - https://bookshop.org/p/books/of-boys-and-men-why-the-modern-male-is-struggling-why-it-matters-and-what-to-do-about-it-richard-v-reeves/18536826?ean=9780815739876Laird Superfood - https://lairdsuperfood.com use code Gabby2024 for a special discountGabby’s podcast - https://gabriellereece.com/podcast/Gabby’s website - https://gabriellereece.comWe are grateful to our sponsorsBODYBIOBodyBio 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/BETTERJASPRInvesting in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to  https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners.LMNTWe are a ski family and over this winter we have been using LMNT's Chocolate Medley. The chocolate chai is absolutely incredible with some boiling water and a splash of milk. And my kids love the chocolate mint with some hot water. If you head over to https://www.drinkLMNT.com/drestima you'll see an exclusive offer at the bottom of the page.
Dr. Sue Varma, board-certified psychiatrist or psychiatrist and Author of Practical Optimism, joins Dr. Stephanie in this episode and together, they explore practical strategies for bolstering mental fortitude, navigating emotions, and reclaiming control over one's time and mental space.Drawing from Dr. Varma's extensive experience, including her groundbreaking work at the World Trade Center Mental Health Program, they discuss techniques to combat overwhelm, embrace the Joy of Missing Out (JOMO), and cultivate meaningful connections through friendship.Whether you're seeking tools to regulate emotions, alleviate stress, or simply enhance your well-being, this episode promises invaluable insights for all. Tune in and embark on a journey toward resilience, empowerment, and practical optimism.Episode Overview:0:00 Intro/Teaser1:15 Stress and Resilience3:18 Practical Optimism: A Blend of Eastern and Western Philosophy6:20 Validating the Human Experience11:27 Medication and Calming Techniques for Inflammation19:35 The Power of Observing Emotional "Tells"27:08 Creating Distance from Negative Thoughts Through Mindful Observation35:15 Reframing Cognitive Strategies for Self-Reflection40:25 Finding Pleasure in Slowing Down and Appreciating the Senses43:54 Slowing Down and Savoring the Present Moment48:22 The Complexity of Emotions and Communication50:30 The Therapeutic Power of Crying and Communication54:20 Conflict Resolution: Resolving Conflicts Like Adults58:03 Example of a Couple's Damaging Behavior in a Three-Legged Race1:01:07 Communication Differences Between Men and Women1:04:14 The Power of Feeling Supported and the Danger of Schadenfreude1:09:54 The Importance of Relying on Others and Offering Help1:13:28 The Importance of Choices, Work, and Sacrifices1:20:12 Practical Optimism: The Art, Science, and Practice of Well-beingBio:Dr. Sue Varma is a board-certified psychiatrist who was the first medical director and attending psychiatrist at the World Trade Center Mental Health Program. She is also the go-to for all of the national morning shows on various topics related to mental health. Her first book examines how some people survive, even thrive, despite profound challenge, and how we can all optimize the things we have control over, while buffering ourselves from stress.Website: https://www.doctorsuevarma.com/Practical Optimism book: https://www.doctorsuevarma.com/book/Resources mentioned:It’s Not About the Nail - https://youtu.be/-4EDhdAHrOg?si=9zOcR3GR4E-9Ws5cWe are grateful to our sponsors:COLDTUREComing soon…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://bonharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.TIMELINE NUTRITIONI'm in my mid-40s, and I've never felt more energized. One of the products I use to maximize this energy and help my muscles recover is Mitopure by Timeline. To feel your best, go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.
Cynthia Thurlow and Dr. Stephanie answer questions from both of their communities, covering topics ranging from managing hormones during breastfeeding while coping with insufficient sleep to issues concerning preconception and methods for cycle tracking.They also dive into the best contraceptives for younger women, strategies for supporting detoxification, addressing fibrocystic breasts, navigating autoimmune conditions and fibromyalgia, and determining the intensity of workout routines.There were also many questions about weight training, preferred pre-workouts, favourite supplements tailored for perimenopause and menopause, hormesis, and much more. Dr. Cynthia’s insights are as enlightening as ever, making this Ask Me Anything episode a must-listen for anyone on a journey toward optimal well-being.Episode Overview:0:00:00 Intro0:01:15 AMA with Cynthia Thurlow: Hormones and Working Out0:04:37 Strategies for Managing Sleep with a Breastfeeding Baby0:10:23 Morning Routine for Moms vs. Perfect Morning Routine0:18:59 Awareness and Observational Data for Infertility Journey0:23:19 Choosing the Best Contraceptive for Younger Women0:27:15 Different Types of Contraceptives and Potential Side Effects0:30:51 Lack of Informed Consent for Contraception Options0:36:47 Detoxification: Importance of Green Leafy Vegetables and Fiber Intake0:40:42 Understanding Estrogen Metabolism and Liver Detoxification0:45:59 Stimulating, Not Annihilating: Finding the Right Intensity0:48:18 Finding the Balance Between Pushing Yourself and Overdoing It0:52:36 Dealing with Increased Hunger During the Luteal Phase of Training0:52:48 Listen to Your Body and Feed It During Luteal Phase0:56:30 Experiment with Pre-Workout Meals and Coffee for Better Performance0:59:50 Whey Protein and Creatine for Muscle Maintenance1:03:34 Omega-3 and Other Key Supplements1:04:32 Hormesis and Middle-Aged Women: Stress Tolerance and Benefits1:08:22 Cold Plunge: Grit and Mental ResilienceBio:Cynthia is a nurse practitioner, CEO, and founder of the Everyday Wellness Project, and international speaker, with over 10 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show.Resources mentioned:Dr. Shanna Episode - https://drstephanieestima.com/podcasts/phthalates-bisphenols-the-future-of-human-fertility-with-dr-shanna-swan/Felice Gersh episode - https://drstephanieestima.com/podcasts/bioidentical-hormones-and-hrt-with-dr-felice-gersh/Connect with Cynthia on:Website - https://cynthiathurlow.comCynthia’s Books - https://cynthiathurlow.com/book-intermittent-fasting-transformation/We are grateful to our sponsors:LMNTNow for a limited time you too can get the LMNT Chocolate Medley and enjoy them hot as I have been doing with this exclusive insider bundle for you. When you buy three boxes of any flavor, doesn't have to be the chocolate it can be any of the flavors that they offer, you are going to get the fourth box free. If you head over to https://www.drinkLMNT.com/drestima you'll see that exclusive offer at the bottom of the page.AG1If you want to take ownership of your health, start with AG1. Try AG1 and get a free one-year supply of vitamin D3 and K2 as well as five free AG1 travel packs which are a life send when you are on the road. Get this offer, with your first purchase, exclusively at https://www.drinkag1.com/stephanieJASPRInvesting in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners. 
John Miles, CEO of Passion Struck is a seasoned leader with a military background. In this episode, John shares insights on how to create intentional living and how to break through mindset barriers.Together, John and Dr. Stephanie explore practical strategies for change, overcoming family and community dynamics, and embracing the hero's journey. They also unpack the importance of mindset shifts, addressing the challenges and obstacles that may arise on the path to personal growth.From family dynamics to the impact of friends and community, John sheds light on the common pitfalls that can hinder progress and shares strategies to overcome them. Take advantage of this episode to create your own roadmap to intentional living and unlock your passion.Episode Overview:0:00 Intro/Teaser1:28 Welcoming John Miles to the Show9:59 Transitioning into a New Chapter of Life13:14 Pursuing Dreams at Any Age16:41 Allowing Yourself to Dream and Desire23:13 Overcoming Obstacles and Self-Sabotage28:34 Shifting Perspective: Harnessing Growth Opportunities32:30 Solos: Vulnerability, Opinion, and Fear of Judgment38:28 Crafting a Future Self and Rebuilding Your Brand48:32 The Importance of Spiritual Hygiene and Self-Care56:24 The Power of Combining SEALFIT and Stephen Kotler's Techniques1:06:10 Different Levels of Progress on the Journey to PassionBio:John R. Miles is a leading authority on intentional behaviour change, personal growth, and leadership. He is a keynote speaker, author, top-rated show host, and the founder and CEO of Passion Struck. His globally renowned podcast, Passion Struck with John R. Miles, has garnered tens of millions of downloads and consistently holds the title of the #1 alternative health podcast worldwide, securing its place among the top Global 100 podcasts on Apple Podcasts.Resources mentioned:Worry Wastes Your Life - https://legacyproject.human.cornell.edu/2013/04/11/worry-wastes-your-life-2/Steven Kotler’s work - https://www.stevenkotler.comCommander Mark Devine’s work - https://unbeatablemind.comJohn’s book “Passion Struck” - https://passionstruck.com/passion-struck-book/  We are grateful to our sponsors:TIMELINE NUTRITIONI'm in my mid 40s, and I've never felt more energized. One of the products I use to maximize this energy and help my muscles recover is Mitopure by Timeline. To feel your best, go to timelinenutrition.com/better and use code BETTER to get 10% off your order.JASPRInvesting in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners.
loading
Comments (5)

Hoang Nguyen

I wear a mask alone in the car because I get ready to go to the next task so I can save time.

Oct 25th
Reply (1)

Jonathan Bosch

As a guy who's family dynamic turned out to be a matriarchy, I feel like I've become a natural at reverse-engineering through seeing how not to do things starting in early childhood. All my true friends are women now including my wife of 36 years, so learning more about how to add to the depth to relationships is a godsend to me. And while I'd like to have more male friends, I'm just open to having more healthy relationships & seeing what/who I attract. Thank you for such a thought-creating conversation, I love how empowering it makes me feel. There is subtle power in balanced Feminine energy, learning to live in Grace is a wonderful path. I'm very grateful to Dr. Stephanie as well as Jenny Blake for introducing me to her... and very grateful for the powerful women in my life.

Jul 6th
Reply

Li Lo

what's with the commercials?

Oct 29th
Reply (1)