Afleveringen

  • 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.

    Episode Overview:

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

    Resources Mentioned:

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

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

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

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

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

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

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

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

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

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

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

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

    Stephanie's Sauna: https://www.sunlighten.com/BETTER/

    We are grateful to our sponsors:

    CAROL BIKE

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    BODYBIO

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

    JASPR

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

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

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

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

    Episode Overview:

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

    Bio:

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

    Resources Mentioned:

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

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

    Estrogen Matters book - https://estrogenmatters.com

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

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

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

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

    We are grateful to our sponsors:

    Peluva

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    BON CHARGE

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

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

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

    Episode Overview:

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

    Bio:

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

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

    Resources mentioned:

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

    We are grateful for our sponsors:

    BODYBIO

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

    CAROL BIKE

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

    BEAM MINERALS

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

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

    Episode Overview

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

    Bio

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

    Resources mentioned

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

    We are grateful to our sponsors

    BON CHARGE

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

    FATTY15

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

    JASPR

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

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

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

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

    Episode Overview

    0:00 Intro/Teaser

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

    3:08 Overcoming Assumptions and Biases

    5:57 Being Authentic and Letting Go of Approval

    9:16 The Importance of Genuine Relationships and Feedback

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

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

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

    29:16 Hypoxic Training: Building Endurance Underwater

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

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

    45:50 Embracing Femininity and Challenging Stereotypes

    51:13 The Power of Love and Connection

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

    57:04 The Intentional Ingredients and Philosophy Behind Laird Superfoods

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

    1:03:10 Italy's Stringent Food Standards

    Bio

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

    Resources Mentioned

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

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

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

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

    We are grateful to our sponsors

    BODYBIO

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

    JASPR

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

    LMNT

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

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

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

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

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

    Bio:

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

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

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

    We are grateful to our sponsors:

    COLDTURE

    Coming soon


    BON CHARGE

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    TIMELINE NUTRITION

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

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

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

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

    Episode Overview:

    0:00:00 Intro

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

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

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

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

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

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

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

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

    0:40:42 Understanding Estrogen Metabolism and Liver Detoxification

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

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

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

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

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

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

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

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

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

    Bio:

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

    Resources mentioned:

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

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

    Connect with Cynthia on:

    Website - https://cynthiathurlow.com

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

    We are grateful to our sponsors:

    LMNT

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

    AG1

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

    JASPR

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

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

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

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

    Episode Overview:

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

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

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

    We are grateful to our sponsors:

    TIMELINE NUTRITION

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

    JASPR

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

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

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

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

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

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

    Resources Mentioned:

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

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

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

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

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

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

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

    We are grateful to our sponsors:

    Apollo

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

    CAROL Bike

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

    Beam Minerals

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

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

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

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

    Episode Overview:

    00:00 Intro and Teaser

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

    04:02 Understanding the Difference Between Eustress and Distress

    08:24 Individual Responses to Stress Based on Personal History

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

    20:26 Training the Mind-Body Connection for Resilience

    23:28 Collective Distress and Hyper-vigilance in Society

    26:23 The Connection Between Stress and Learning Difficulties

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

    33:13 Biomarkers for Stress and Sympathetic Dominance

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

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

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

    57:54 The Benefits of Soothing Touch and Apollo Wearable

    62:34 Introducing Apollo Neuro: Frequencies for Body Wellness

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

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

    Resources mentioned:

    https://Apolloneuro.com

    https://Wearablehugs.com

    Social @drdavidrabin

    We are grateful to our sponsors:

    Equip

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

    Timeline

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

    Bon Charge

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

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

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

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

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

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

    Episode Overview

    0:00:00 Intro teaser

    0:01:16 Introduction to Dr. Tommy Wood

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

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

    0:16:58 Importance of Muscle Quality and Evaluation

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

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

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

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

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

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

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

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

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

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

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

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

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

    1:27:17 The Traumatic Impact of an Accident

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

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

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

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

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

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

    We are grateful to our sponsors

    Levels

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

    Beam

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    Apollo

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

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

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

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

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

    Episode Overview:

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

    We are grateful to our sponsors:

    Neurohacker

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

    CAROL Bike

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    Timeline Nutrition

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

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

    Resources mentioned:

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

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

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

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

    Connect with Tony on:

    Website: https://autojuvenation.com

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

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

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

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

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

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

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

    Episode Overview:

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

    We are grateful to our sponsors:

    Timeline Nutrition

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

    Bon Charge

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

    Apollo

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

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

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

    Resources mentioned:

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

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

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

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

    Episode Overview:

    0:00:00 Intro

    0:00:42 Finding Clarity During Holiday Time

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

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

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

    0:12:21 Embracing Your Light and Darkness

    0:14:42 Designing the Perfect Day with Assurance

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

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

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

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

    Resources mentioned in the episode:

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

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

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

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

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

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

    Episode Overview:

    0:00 Intro

    2:55 The Importance of Flexible Thinking in Nutrition

    6:24 Understanding What Flexible Dieting Really Means

    14:21 Alan's Position on Nutrient Timing

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

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

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

    35:22 Protein per Meal Concern for the Elderly

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

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

    49:03 Fasting and Autophagy: Understanding the Basics

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

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

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

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

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

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

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

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

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

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

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

    We are grateful to our sponsors:

    Apollo

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

    Equip

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

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

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

    Resources Mentioned:

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

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

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

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

    More on Dr. Bikman:

    Website - https://www.insuliniq.com

    Episode Overview:

    0:00 - Intro

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

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

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

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

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

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

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

    0:46:50 The Effects of Hypertrophic Fat Cells

    0:50:40 Glucagon: The Opposite of Insulin

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

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

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

    1:18:42 Resistance Training for Muscle Growth

    1:28:08 Convenient Nutrition for Busy Lifestyles

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

    TBD

    We are grateful to our sponsors:

    DIVI

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

    Timeline Nutrition

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

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

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

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

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

    Episode Overview:

    00:00:00 Introduction

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

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

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

    00:24:31 PCOS and Androgen Dominance

    00:30:53 Optimizing DHT Levels in the Body

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    We are grateful to our sponsors:

    Equip

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

    Levels

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

    Insider Tracker

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

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

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

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

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

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

    Episode Overview:

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

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

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

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

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

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

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

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

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

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

    0:31:13 Improved Recovery for Amateur Athletes

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

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

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

    0:42:56 Reduction in Redness and Photo Damage

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

    0:55:14 Therapeutic Intervention and Environmental Considerations

    We are grateful to our sponsors:

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

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

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

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

    Episode Overview:
    0:00:00 Intro

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

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

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

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

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

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

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

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

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

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

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

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

    0:43:44 Personalizing Health Interventions for Individual Patients

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

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

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

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

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

    We are grateful for our sponsors:

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

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

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

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

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

    We want to thank our sponsors:

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

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