Afleveringen
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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 Brookeâs eloquent insights on the power of voice and nonverbal communication will inspire you to find and express your true self.
Episode Overview:
0:00 Intro/Teaser
1:30 Unpacking Self-Censorship and Self-Sabotage
4:51 The Impact of "Leaving the Cult of Wokeness"
7:53 The Dangers of Self-Censorship
10:13 The Complexity of Speaking Up
12:14 The Intricacies of Fear and Conformity
14:28 The Importance of Diversity of Thought
17:21 The Facade of Surface-Level Diversity
19:01 Recognizing Diversity of Thought
24:37 Navigating Demands for Opinions
26:13 Balancing Understanding and Expertise
29:48 Allowing Space for Understanding
33:14 Biology of Conformity
34:45 Real Consequences of Speaking Up
35:20 Conformity and Belonging
49:12 Success Through Failure
1:01:18 The Power of Voice
1:06:44 Shedding Old Beliefs
1:09:43 Compassion for Past SelvesResources mentioned in this episode:
An open letter: why I'm leaving the cult of wokeness by Africa Brooke - https://ckarchive.com/b/d0ueh0h67mpd
Africaâs previous appearance on Better! https://youtu.be/A72IZCwPDX8
A change of heart toward Jordan Peterson https://youtu.be/v8v7ueICWuU
Find out more about Africa at https://africabrooke.com/Bio:
Africa Brooke is a globally recognized consultant, mentor, and speaker. She specializes in helping people in and out of the public eye navigate personal and professional challenges relating to self-sabotage and self-censorship.We are grateful to our sponsors:
EQUIP PRIME PROTEIN
Equip Foods Prime Protein is a complete bovine protein with the nutritional equivalent of 4-ounces of grass-fed beef. The best part is, it tastes like dessert, not beef. I use it all the time in my baking efforts when I'm trying to sneak in more protein. Head over to https://equipfoods.com/better and use code BETTER at checkout to get 20% off of your order.
ONESKIN
Itâs time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.
BEAM MINERALS
I take a shot of beam minerals before I do a cold plunge to get the full recovery benefits of all that cold. Beam is a full-spectrum liquid mineral supplement that gives you every single mineral that your body needs. You can try some by heading over to https://beamminerals.com/better and using the code BETTER at checkout to save 20% off your first order.
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Dr. Emma SeppÀlÀ is a renowned author and psychologist from Yale and Stanford University she delves into the concepts of intuition, emotional and mental sovereignty, and how to liberate ourselves from societal and self-imposed constraints. Along with Dr. Stephanie, they discuss the impact of trauma, self-loathing vs. self-compassion, intrinsic worthiness, and methods for deprogramming negative imprints through gratitude, breathwork, meditation, and forgiveness. This episode offers valuable advice, especially for women navigating perimenopause and menopause, on managing stress and reclaiming their intuitive strength. Tune in for an enlightening conversation aimed at improving your relationship with yourself and enhancing emotional well-being.
Episode Overview:
0:00 Intro/Teaser
1:27 Guest Introduction: Dr. Emma SeppÀlÀ
4:24 Exploring Emotional Sovereignty
5:24 Impact of Self-Criticism and Self-Loathing
7:11 The Power of Self-Compassion
8:11 Claiming Sovereignty Through Self-Love
11:28 Steps to Deprogram Self-Loathing
14:40 Overcoming Shame Through Awareness
18:03 Transitioning from Self-Criticism to Self-Awareness
22:53 Harnessing the Therapeutic Power of Breathwork
30:14 The Healing Potential of Breathing
31:28 Unveiling Trauma Imprints Through Triggers
34:44 The Power of a Clean House
36:11 Victimhood and Self-Perpetration
38:01 The Story of a Resilient Veteran
47:32 The Wisdom of Forgiveness
48:28 Positive Relational Energy in Action
49:47 Trusting Your Intuition
1:02:41 Strengthening Your Intuition MuscleResources mentioned in this episode:
Dr. SeppÀlÀ's latest book, SOVEREIGN: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos - https://www.hayhouse.com/sovereign-ebook
Breathing-Based Meditation Decreases Posttraumatic Stress Disorder Symptoms in U.S. Military Veterans: A Randomized Controlled Longitudinal Study - https://www.researchgate.net/publication/265091197
Breathing Technique Shown Effective For Trauma - https://www.psychologytoday.com/intl/blog/feeling-it/202209/breathing-technique-shown-effective-trauma
Should I Go With My Gut? Investigating the Benefits of Emotion-Focused Decision Making - https://www.researchgate.net/publication/51189959
Bio:
Dr. Emma SeppĂ€lĂ€, a psychologist and researcher with dual appointments at Yale and Stanford, draws on ground-breaking new research from psychology, neuroscience, and leadership science, Dr. SeppĂ€lĂ€ introduces the new concept of âpsychological sovereigntyâ to help people reclaim agency in every area of their life. Her book, Sovereign, offers a framework made for these times of uncertainty and anxiety. Find out more at https://www.iamsov.com/
We are grateful to our sponsors:
BODYBIO
Fish Oil Plus, alongside the balance oil, are the two oils that I use for myself and my family on a daily basis. We take it straight up with a tablespoon, but it also mixes really well into smoothies and you can also drizzle it over your salad. Head over to https://bodybio.com/better and use code BETTER at checkout to get 15% off your first order.
EIGHT SLEEP
The EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra.
BIOPTIMIZERS MAGNESIUM BREAKTHROUGH
If you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the Magnesium Breakthrough is in your cart. -
Zijn er afleveringen die ontbreken?
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Alyssa Ages and Dr. Stephanie join forces to unravel the complex narratives surrounding strength training, challenging societal norms that equate health with thinness and worthiness with smallness. They explore the transformative power of strength training beyond physical appearance, touching upon its role in cultivating grit, reshaping our relationship with failure, and fostering courage and confidence.
With refreshing candor, Alyssa confronts stereotypes and redefines notions of "bulky," advocating for a paradigm shift towards embracing strength and taking up space. This episode invites listeners to reconsider what it means to be powerful, vital, and worthy after 40, igniting a journey of self-discovery and empowerment.
Episode Overview:
0:00 Intro/Teaser
1:24 Unveiling Strength Training Narratives
3:03 Personal Evolution and Resilience
6:17 Trusting Your Body Through Trauma
11:07 Embracing Strength and Self-Reflection
15:09 Holding Multiple Truths
18:04 Lifting Through Trauma: A Lifeline
22:31 Mastery and Mental Health Benefits
28:31 Lessons in Handling Failure
30:09 Embracing Failure
42:09 Overcoming Fear of Failure
51:17 Strength for the Future
53:23 Redefining Body Image
58:06 Strength and Courage
59:22 Lessons from the FringeResources mentioned in the episode:
Alyssa's Book: https://www.alyssaages.com/book
Pumping Iron 2: the Women: https://www.imdb.com/title/tt0089852/
Instagram: https://instagram.com/alyssaages
Facebook: https://www.facebook.com/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 SLEEP
The EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra.
BIOPTIMIZERS MAGNESIUM BREAKTHROUGH
If you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the Magnesium Breakthrough is in your cart.
EQUIP
You can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.
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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 â 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 â so be sure to stick around!
Episode Overview:
0:00 Intro/Teaser
4:01 Exploring the Impact of Posture on Muscle Development
10:45 Analyzing Gait and Foot Mechanics
37:35 The Role of Therapeutic Insoles in Posture Correction
44:33 Neuroanatomical Examination of the Eyes
47:54 Indirect Effects of Eye Movements on the Brain
54:32 Eye Movements and Dopamine Levels
59:55 Tongue Posture and Oral Development
1:01:53 Eye Muscles and Sympathetic Response
1:04:59 Jaw Imbalance and Head Position
1:10:29 Impact of Wisdom Teeth Removal
1:14:37 Mouth Breathing and Learning Disabilities
1:16:50 Hope in Correcting Tongue Posture
1:20:05 Use of Functional Activators for Children
1:23:20 Importance of Posture for Longevity
1:25:25 Discount Offer and Course 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.co
We are grateful to our sponsors:
BON CHARGE
I am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine. Head over to https://boncharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.BODYBIO
Fish Oil Plus, alongside the balance oil, are the two oils that I use for myself and my family on a daily basis. We take it straight up with a tablespoon, but it also mixes really well into smoothies and you can also drizzle it over your salad. Head over to https://bodybio.com/better and use code BETTER at checkout to get 15% off your first order.ONESKIN
Itâs 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/teaser
3:45 Unveiling Mitochondrial Health
11:58 Healthcare System and Root Cause Issues
20:35 Empowering Patients to Take Control
25:33 Modern Food, Health, and Technology
41:12 Building Meals: Components for Cellular Health
38:59 Optimizing Health Through Nutrition and Thermoneutrality
43:40 The Impact of Indoor Living on our Biology
45:03 Harnessing Cosmic Energy Through Mitochondrial Health
46:38 Incorporating Temperature Play into Daily Life
50:47 The Importance of Movement and Walking
55:33 The Influence of Artificial Light on Circadian Rhythms58:57 Utilizing Wearables to Track Movement
1:01:50 Embracing Sunlight and Overcoming Fear
1:14:02 Fearlessness as the Ultimate Good Energy
1:19:30 Connecting with the Eternal Source of 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/goodenergy
Trends and Disparities in Cardiometabolic Health Among U.S. Adults, 1999-2018 - https://www.sciencedirect.com/science/article/pii/S0735109722049944?via%3Dihub
Steps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study - https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2783711
The Mini Pause newsletter - https://drstephanieestima.com/newsletter/
Bio:
Casey Means, MD is a Stanford-trained physician and co-founder of Levels, a health technology company with the mission of reversing the worldâs 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, Womenâs Health, and more. Find out more at https://www.caseymeans.com/We are grateful to our sponsors:
EQUIP PRIME PROTEIN
Equip Foods Prime Protein is a complete bovine protein with the nutritional equivalent of 4-ounces of grass-fed beef. The best part is, it tastes like dessert, not beef. I use it all the time in my baking efforts when I'm trying to sneak in more protein. Head over to https://equipfoods.com/better and use code BETTER at checkout to get 20% off of your order.
EIGHT SLEEP
The EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra.
BIOPTIMIZERS MAGNESIUM BREAKTHROUGH
If you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart.
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Ashleigh VanHouten gives us a deep dive into the world of muscle science and nutrition for women. Along with Dr. Stephanie, she explores the intricacies of muscle hypertrophy, shedding light on topics such as simultaneous muscle building and fat loss, bulking and cutting strategies, and the importance of progressive overload. Whether you're a seasoned weight trainer or just starting your fitness journey, this conversation promises to dismantle myths and provide invaluable insights for maximizing strength and vitality.
Episode Overview:
0:00 Intro/Teaser
1:20 Exploring Muscle Science for Women
2:12 Focus on Muscle Building and Nutrition
3:43 Prioritizing Muscle Contraction and Effort
6:56 The Importance of Time Under Tension
13:09 Manipulating Time Under Tension
16:11 The Benefits of Filming Workouts
22:05 Balancing Full Range of Motion and Partial Reps
24:50 Understanding Body Mechanics in Training
30:59 Coaching and Foundation
32:49 Consistency and Foundations
34:24 Foundational Movement Patterns
36:06 Initial Assessment and Movements
36:39 Impact of Injury in Fitness
37:39 Injury Prevention and Importance
41:35 Long-Term Impact of Injury
44:33 Modifying Workouts When Injured
50:28 Consequences of Undernourishing
55:05 Nutrition and Safety Signal
58:57 Misconceptions in the Fitness 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.aspx
Build Muscle Faster with Kaatsu Training - https://youtu.be/r2lC6a648F8?si=gE3_0Ccnhbz92xzd
Ashleyâs books - https://ashleighvanhouten.com/collections/my-book
Chicken LIver Mousse - https://ashleighvanhouten.com/blogs/news/chicken-liver-mousse-recipe
Muscle Science for Women (featuring Dr. Stephanie) - https://podcasts.apple.com/podcast/ep-45-fitness-in-your-40s-and-beyond-dr-stephanie-estima/id592596408?i=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:
BODYBIO
Fish Oil Plus, alongside the balance oil, are the two oils that I use for myself and my family on a daily basis. We take it straight up with a tablespoon, but it also mixes really well into smoothies and you can also drizzle it over your salad. Head over to https://bodybio.com/better and use code better at checkout to get 15% off your first order.
FATTY15
Essential fatty acids create better skin, hair, nails, repair age-related damage to cells, and activate pathways that regulate sleep and mood. You can get an additional 15% off of their 90-day subscription starter kit if you go to https://fatty15.com/better and use code BETTER at checkout.
BON CHARGE (face mask)
I am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine. Head over to https://boncharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.
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Menopause expert, Dr. Mary Claire Haver, a board-certified OB/GYN and certified menopause specialist joins Dr. Stephanie in this episode. From debunking fallacies from the Women's Health Initiative to discussing various hormone therapy options, including estrogen, progesterone, and different delivery methods, this episode equips listeners with essential knowledge. Whether you're experiencing perimenopausal symptoms or contemplating hormone therapy as a preventative measure, Dr. Haver provides valuable insights and actionable tips.
This episode will give you a comprehensive understanding of menopause hormone therapy and empower yourself or the women you love with the information needed to make informed decisions about their health.
Episode Overview:
0:00 Teaser/Intro
1:22 Signs of Perimenopause
3:00 In-Depth Symptom Analysis
11:08 Evolutionary Advantages of Menopause
18:45 Menopause Hormone Therapy
30:01 Hormone Therapy Benefits in Menopause
36:34 Hormone Therapy Considerations for Menopausal Women
40:11 CIRM as an Option
44:07 Missed the Menopause Boat
47:40 Magnesium: The Forgotten Nutrient
51:17 Prioritize Good Nutrition
55:36 Protein-Centric Approach
1:01:37 Family History: No Disqualifications
1:04:22 Avoid Injury with Weight Training
1:06:52 Hormone Therapy Side Effects
1:09:00 Future of Menopause TherapyResources mentioned in the episode:
Dr. Haverâs new book - https://thepauselife.com/en-ca/pages/the-new-menopause-book
Episode on Womenâs Health Initiative - https://drstephanieestima.com/podcasts/hrt-bioidenticals-menopause-benefits-risks/
How Does Menopause Change Your Brain? A Deep Dive with Dr. Lisa Mosconi - https://drstephanieestima.com/podcasts/how-does-menopause-change-your-brain-a-deep-dive/
https://www.menopause.org
https://www.felixforyou.ca/ailment/menopause
Bio:
Dr. Mary Claire Haver is board certified in Obstetrics and Gynecology and is a Certified Culinary Medicine Specialist from Tulane University. She is a Louisiana State University Medical Center graduate and completed her Obstetrics and Gynecology residency at the University of Texas Medical Branch (UTMB). She is also a Certified Menopause Specialist through The Menopause Society. Find out more at https://thepauselife.com/ and Instagram - https://www.instagram.com/drmaryclaire/
We are grateful to our sponsors:
SUNLIGHTEN
I am incredibly bullish on sauna as a therapy for recovery, heart health, and overall aging well. It's crucial for hormonal balance and achieving a state of well-being necessary for a strong physique and a strong mind. Visit https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstima and use code BETTER to get a discount.
EQUIP FOODS
You can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.
ONESKIN
Itâs 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%.
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Dr. Donald Layman is the OG in the field of protein and amino acids. Dr. Layman's expertise spans decades, and his insights have revolutionized our understanding of protein's role in health, from athletic performance to combating obesity, diabetes, and cardiovascular issues.
In this episode, Dr. Layman teaches you about the nuances between protein intake and amino acids, shedding light on the essential nine and synthesizable eleven amino acids crucial for our diets. Delving further, he and Dr. Stephanie explore the intricacies of protein quality, comparing animal and plant-based sources, and deciphering the optimal dosing for muscle growth and repair.
Don also unravels the mysteries surrounding carbohydrate load tolerance, navigating the fine balance between minimum and maximum carbohydrate intake for various training regimens. Additionally, they debunk myths surrounding aging, particularly in women, and the imperative role of protein consumption in perimenopause and menopause.
Episode Overview:
0:00 Intro/Teaser
3:36 Welcome Dr. Donald Layman
4:13 Exploring the Function of Muscle in the Body
11:43 Delving into Protein, Amino Acids, and Synthesis
15:07 Protein Needs and Aging Process
26:58 Protein Quality: Animal vs. Plant Proteins
34:01 Supporting Vegetarians and Vegans with Protein Intake
36:16 Child Neglect and Malnutrition
41:00 Regulation of mTOR and Carbohydrate Consumption
44:22 Muscle Potential and DNA Limits
54:07 Leucine, mTOR, and MPS
57:44 Protein Timing for Exercise
1:00:30 Carbohydrates and Protein Choices
1:03:58 Protein Target for Weight Loss
1:07:54 Protein Dosing Throughout the DayResources Mentioned:
Essential amino acids and muscle protein recovery from resistance exercise - https://journals.physiology.org/doi/pdf/10.1152/ajpendo.00466.2001
Metabolic Flux - https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/metabolic-flux
Exercise, protein metabolism, and muscle growth - https://pubmed.ncbi.nlm.nih.gov/11255140/
Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise - https://pubmed.ncbi.nlm.nih.gov/16896166/
Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults - https://pubmed.ncbi.nlm.nih.gov/24477298/
Website: MetabolicTransformation.com
Forever Strong book - https://drgabriellelyon.com/forever-strong/Bio:
Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 â 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 Childrenâs Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, NestlĂ©, Danone, Agropur, the American Egg Board, and the National Dairy Council. Dr. Layman earned his B.S. and M.S. degrees in chemistry and biochemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota.We are grateful to our sponsors:
BODYBIO
BodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTERTIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.BIOPTIMIZERS
If you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart. -
Biohacking expert Aggie Lal joins this episode for a dynamic conversation about cycle syncing for women's health. With Dr. Stephanie's expertise in nutrition and Aggie's comprehensive approach to biohacking, they delve into topics ranging from menstrual cycle variations to stress management techniques.
Explore how nutrition, fasting, and training can be tailored to different phases of the menstrual cycle, and gain insights into emotional fluctuations and stress mitigation strategies. Whether you're a seasoned health enthusiast or new to the concept, this episode offers invaluable tips for optimizing wellness through cycle syncing.
Episode Overview
1:17 - Introducing Biohacking Bestie, Aggie Lal
2:43 - The Role of Women in Biohacking
6:59 - Embracing Feminine Energy
8:27 - Feminine Energy in Strength Training
14:11 - Shifting from Skinny to Strong1
4:14 - Lifting Weights and Cycle Training
19:02 - Training According to Menstrual Cycle
27:16 - Fasting Framework for Women
31:13 - Importance of Auto-Regulation in Health and Fitness
35:30 - Breaking Free from Masculine Ideals
36:51 - Embracing Femininity and Lifestyle Balance
37:20 - Period Power Beyond Reproduction
44:06 - Microfasts and Eating Patterns
44:37 - Nutrition, Metabolism, and Stress Management
51:43 - The Healing Power of Forgiveness
56:48 - Embracing Play and Pleasure
1:02:20 - The Teacher-Student Energetic 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-woman
https://higherselfacademy.co/
Insights into Dr. DâAgostinoâs 72-hour fasting experience - https://ketonutrition.org/insights-into-dr-dagostinos-72-hour-fasting-experience/
40 Years of Zen - https://40yearsofzen.com/
We are grateful to our sponsors:
TIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.
NEUROHACKER
High NAD levels help our bodies by creating energy, maintaining healthy DNA, and protecting our cellular health. You can try Qualia NAD risk-free for 100 days by going to https://neurohacker.com/better and use the code BETTER at checkout to get 15% off of your order.
BEAM MINERALS
Cold plunges are so useful for muscle healing and recovery, which is why they're so good when they're done on the same day as a workout. But if your mineral stores are low, you're not going to get the full recovery benefits that a cold plunge might offer. So next time you're doing your cold plunge take a Beam Mineral shot for an extra boost. Head over to https://beamminerals.com and use the code BETTER at checkout to save 20% off of your first order.
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Jessica Berman, the Chief Marketing Officer of BodyBio, delves into the fascinating world of seed oils, omega-6s, omega-3s, and their impact on our bodies' composition and overall health.
In this episode, Jessica and Dr. Stephanie journey through the scientific landscape, dissecting terms like linoleic acid and ALA, and debunking myths surrounding the vilification of seed oils.
Moving beyond the surface, they also explore the role of butyrate, its activation of GLP-1 agonists, and its profound implications for weight loss and body composition. Jessica sheds light on how the fatty acid needs of women evolve during pivotal life stages like perimenopause, pregnancy, childbirth, and breastfeeding.
Episode Overview:
0:00 Intro/Teaser
2:28 Butyrate and GLP-1 Agonists
3:21 Brain Health and Perimenopause
10:03 Essential Fatty Acids Pathway
10:51 Nuanced Conversation on Seed Oils
13:05 Scientific Illiteracy on Social Media
15:21 Evening Primrose Oil Benefits
17:04 Omega-3 Precursor ALA
17:48 Importance of EPA and DHA
19:03 The Balance of Essential Fatty Acids
20:01 Caviar as a Source of EPA and DHA
21:04 Phospholipid Form of Fish Oil
23:01 Liposomal Delivery and Absorption
24:31 Omega Fatty Acids and Health
27:55 Women's Health in Perimenopause
31:07 Changes in Linoleic Acid Concentration
32:38 Importance of Phosphatidylcholine in Detoxification
34:21 Detoxing from Mold Exposure
36:53 Clearing Mold Toxins with Essential Fatty Acids
37:56 Impact of Essential Fatty Acids on Behavior
39:34 Benefits of Essential Fatty Acids for Kids
42:02 Therapeutic Dosing of Essential Nutrients
46:54 Resistant Starches and Butyrate Production
48:11 Butyrate in Colon Health and Immune Function
51:47 Butyrate for GI Health and Inflammation
54:16 Using Essential Fatty Acids for Long COVID
58:23 Therapeutic Dosage for Mold Recovery
1:01:52 Where to Find BodyBio 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 companyâs trusted partners. In the last few years alone, Jess and her team have successfully managed consumer-driven marketing campaigns that have collectively generated over 55MM digital impressions across all social channels in the last 24 months. Jess has also been instrumental in securing partnerships with leading medical doctors and functional medicine specialists all of whom have endorsed BodyBio recommending its line of products to their patient network.Resources mentioned:
BodyBio - https://bodybio.com/BETTER
Dietary linoleic acid and risk of coronary heart disease: a systematic review and meta-analysis of prospective cohort studies - https://pubmed.ncbi.nlm.nih.gov/25161045/
Jennifer Fisher Kitchen - https://www.instagram.com/jenniferfisherkitchen/
A banana a day could keep cancer at bay - https://www.leeds.ac.uk/news-health/news/article/5128/a-banana-a-day-could-keep-cancer-at-bayWe are grateful to our sponsors:
SUNLIGHTEN
I am incredibly bullish on sauna as a therapy for recovery, heart health, and overall aging well. It's crucial for hormonal balance and achieving a state of well-being necessary for a strong physique and a strong mind. Visit https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstima and use code BETTER to get a discount.
BODYBIO
BodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTER
ONESKIN
Itâs 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%.
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Carolina Reis Oliveiraâs 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"âa state where we not only halt aging but reverse its effects.
Episode Overview:
0:00 Intro/Teaser
0:01:29 Interview with Carolina Oliveira
0:03:10 Skin Aging Mechanisms and Peptide Therapy
0:04:28 Intrinsic Mechanisms of Skin Aging
0:08:21 Intrinsic Aging Factors and Genetics
0:10:15 Cellular Senescence and Aging
0:13:11 Autophagy and Aging
0:14:37 Xenomorphic vs. Senolytic Compounds
0:16:18 Discovery of OS1 Peptide
0:19:12 Safety and Validation of OS1 Peptide
0:20:53 Human Clinical Studies on OS1 Peptide
0:25:00 Effects of OS1 on Skin Health
0:29:31 Specific Formulations for Eye Cream
0:31:01 Tailored Skincare for Different Areas of Body
0:36:39 The Science of Hyperpigmentation and Skincare
0:40:14 Combining Acids, Peptides, and Skincare
0:44:15 Consumer Awareness and Integrity in Skincare
0:47:57 The Importance of Antioxidants in Skincare
0:51:52 The Future of Skincare: Lip Treatments
0:53:43 Innovations in Sunscreen Technology
0:56:53 Prioritizing Skin Health Over Immediate Results
0:59:26 Maintaining Integrity in the Skincare 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-story
The science: https://www.oneskin.co/pages/science and https://www.oneskin.co/pages/publications
We are grateful to our sponsors:
EMBR
I absolutely love this for my perimenopausal and menopausal women who are experiencing hot flashes and then the shivering that happens afterward. Go to https://embrlabs.com/products/embr-wave-2?rfsn=7896910.951991&discount/DRSTEPHANIE?redirect=/products/embr-wave-2 and use DRSTEPHANIE for 15% off of the Ember Wave 2. It is a bracelet (I got it in rose gold) and I love it.
FATTY15
Essential fatty acids create better skin, hair, nails, repair age-related damage to cells, and activate pathways that regulate sleep and mood. You can get an additional 15% off of their 90-day subscription starter kit if you go to https://fatty15.com/better and use code BETTER at checkout.
BIOPTIMIZERS
If you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart.
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Dr. Stephanie Estima dives into the invigorating world of sauna therapy and its myriad of health benefits. With a focus on the heart, Dr. Stephanie unpacks research revealing how regular sauna use can dramatically reduce the risk of sudden cardiac death and coronary heart disease, particularly emphasizing the practice's significance for women during perimenopause and menopause.
From the calorie-burning prowess of infrared saunas to the muscle and cognitive enhancements attributed to heat shock proteins and nitric oxide, this episode is a comprehensive guide to incorporating sauna therapy into your wellness routine for improved metabolism, cardiovascular health, and overall well-being. Join Dr. Estima as she shares both scientific insights and personal experiences an try out your own sauna today.
Episode Overview:
0:00 Intro/Teaser
1:11 Making Informed Health Decisions
4:09 Benefits of Infrared Saunas
7:28 Effects of Repeated Sauna Use
12:19 Sauna Use and Cardiovascular Health
15:33 Benefits of Sauna on Heart Health
18:25 Sauna's Impact on Brain Health
22:33 Understanding Perimenopause and Growth Hormone
25:15 Heat-Induced Muscle Growth (Hyper Hypertrophy)
29:55 Sauna for Enhanced Muscle Preservation
31:53 Saunas and Nitric Oxide for Health
32:38 Endorphins and Fitness
39:17 Dr. Stephanie's Sauna Routine & Benefits
41:01 Evening Sauna Routine for 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 wholeâbody passive heat stress in healthy older adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503298/
Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial: https://pubmed.ncbi.nlm.nih.gov/35785965/
Turning Up the Heat: An Evaluation of the Evidence for Heating to Promote Exercise Recovery, Muscle Rehabilitation and Adaptation: https://pubmed.ncbi.nlm.nih.gov/29470824/
The influence of Finnish sauna treatments on the concentrations of nitric oxide, 3-nitrotyrosine and selected markers of oxidative status in training and non-training men: https://pubmed.ncbi.nlm.nih.gov/31950931/
A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10286597/
Effect of post-exercise sauna bathing on the endurance performance of competitive male runners: https://pubmed.ncbi.nlm.nih.gov/16877041/
Sauna use as a lifestyle practice to extend healthspan: https://pubmed.ncbi.nlm.nih.gov/34363927/
Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men: https://pubmed.ncbi.nlm.nih.gov/27932366/
Does sauna bathing protect against dementia? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7560162/
How the sauna affects the endocrine system: https://pubmed.ncbi.nlm.nih.gov/3218898/
Stephanie's Sauna: https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstima
We are grateful to our sponsors:
CAROL BIKE
This is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com.
BODYBIO
BodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTER
JASPR
Investing in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners.
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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 GrowthBio:
Dr. Vonda Wright is a double-boarded, fellowship-trained orthopedic surgeon and internationally recognized authority on active aging and mobility. Dr. Wrightâs practice focuses on minimally invasive surgery for hip preservation, shoulder and knee reconstruction, cartilage restoration, orthobiologics, and the latest in injury prevention and performance optimization. An intra-preneur, Dr. Wright was the founding director of the Performance and Research Initiative for Masters Athletes (PRIMA) and her pioneering research in mobility and musculoskeletal aging is changing the way we view and treat the aging process. More at https://www.drvondawright.com
Resources Mentioned:
InSPIRe- Institute for Sports Performance and Innovative Research https://www.speaker.drvondawright.com/resources/research
HOT For Your Health podcast - https://podcasts.apple.com/ca/podcast/hot-for-your-health/id1055206993
Estrogen Matters book - https://estrogenmatters.com
HRT, Bioidenticals & Menopause: Benefits & Risks - https://drstephanieestima.com/podcasts/hrt-bioidenticals-menopause-benefits-risks/
The Yentl Syndrome - https://www.nature.com/articles/353383a0.pdf
Instagram - https://www.instagram.com/drvondawright/
YouTube - https://www.youtube.com/user/vondawright
We are grateful to our sponsors:
Peluva
I'm a fan of Peluva, the natural evolution in minimalist footwear from NYT bestselling author and founder of Primal Kitchen, Mark Sisson. These low-profile shoes are designed to let feet be feet. Your toes get the space they actually need to help you ambulate properly. This smart-looking shoe allows for proprioception and retraining of the toe and ankle mortise. Peluva delivers comfort, function, and style so you can relax, realign, and strengthen your feet to build health with every step. Go to https://peluva.com/DRSTEPHANIE to get 10% off your entire order.
Primeadine
Autophagy, a cellular renewal and recycling process that mimics the benefits of fasting, tends to slow down as we age. That's where spermidine comes in. Wholly plant-derived spermidine promotes autophagy, as well as hormonal balance, healthy aging, energy, and hair growth. It also supports sleep quality; memory, cognition, and brain health; and skin and nail health. Primeadine captures the many benefits of this longevity molecule in capsule and powder form. I use it daily. Go to https://oxfordhealthspan.com/drstephanie to try it for yourself. Use code DRSTEPHANIE15 to save 15% off your order.
BON CHARGE
Whether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code BETTER at checkout for a 15% discount.
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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 BalanceBio:
Lisa Mosconi, PhD, is an associate professor of neuroscience in neurology and radiology at Weill Cornell Medicine and the director of the Womenâs Brain Initiative and the Alzheimerâs 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 âthe Mona Lisa of Neuroscienceâ 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
Womenâs Brain Initiative - https://neurology.weill.cornell.edu/research/womens-brain-initiativeWe 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 âBETTERâ at checkout at https://bodybio.com/BETTER
CAROL BIKE
This is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com.
BEAM MINERALS
It's almost impossible to get all of your minerals from food alone (as much as you would like to). So, if you want to increase your mineral intake quickly and easily, try BEAM Minerals. Visit https://beamminerals.com/better and get 20% off sitewide.
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Dr. Szal Gottfriedâs 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 DivorceBio
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/saragottfriedmdWe 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.
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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 Gabbyâs 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 Nikeâs 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.âš
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
Gabbyâs podcast - https://gabriellereece.com/podcast/
Gabbyâs 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 âBETTERâ 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.
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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-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:
Itâs Not About the Nail - https://youtu.be/-4EDhdAHrOg?si=9zOcR3GR4E-9Ws5cWe are grateful to our sponsors:
COLDTURE
Coming soonâŠ
BON CHARGE
I am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine. Head over to https://bonharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.
TIMELINE NUTRITION
I'm in my mid-40s, and I've never felt more energized. One of the products I use to maximize this energy and help my muscles recover is Mitopure by Timeline. To feel your best, go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.
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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. Cynthiaâs 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
Cynthiaâs 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.
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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 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 Kotlerâs work - https://www.stevenkotler.com
Commander Mark Devineâs work - https://unbeatablemind.com
Johnâs book âPassion Struckâ - 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.
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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 Feldsteinâit'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 PurifiersBio:
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
NASAâs 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.
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