Better with Dr. Stephanie

Explore the incredible benefits of algae with Catharine Arnston. First, you need to know that it's not a supplement, but a true superfood. This episode focuses on two remarkable algae varieties: spirulina, a vibrant blue-green algae packed with collagen, B vitamins, and essential amino acids, and chlorella, another green gem with unique properties. Discover the differences between these algae powerhouses, when and how to incorporate them into your daily routine, and the science behind their health-boosting effects.

Prepare to also dive into the intricate world of enzymes, including superoxide dismutase and ficocyanin, as we explore their role in reducing angiogenesis in cancer cells and enhancing immunity against viral infections, including a certain well-known virus we've all heard about in recent years.

Our discussion doesn't stop there. Dr. Stephanie and Catharine explore the myriad applications of algae, from helping children with autism to supporting the demanding lifestyles of athletes and individuals like Dr. Stephanie, a 45-year-old woman dedicated to weight training and cardio.

This episode offers a deep, scientifically rich conversation that promises to captivate your inner nerd.

Bio:

Catharine started ENERGYbits after her sister was diagnosed with breast cancer and advised by her oncologist that an alkaline diet would help her heal. Catharine immediately sprung into action to help her sister research alkaline foods and in the process she discovered algae. When Catharine learned that algae was the most alkaline, plant-based, nutrient-dense food in the world and had been used for fifty years in Asia to improve health and longevity, she knew she had discovered something big (and yes, her sister fully recovered - thanks for asking).

As Catharine dug into the science of algae, she learned it had 64% protein, and 40 vitamins/minerals and was endorsed by the United Nations and NASA as the most nutrient-dense food in the world. She also discovered there were 100,000 studies documenting its long list of benefits and it was the world’s most sustainable, eco-friendly food crop. And yet algae remained virtually unknown outside of Asia. How could this be possible? Catharine knew algae could be a game changer for our health, our children and our world if she could only convince people it wasn't weird. And so ENERGYbits was born.

Links for this episode:

EnergyBits.com/better and use code BETTER for 20% off anything on the website

Spirulina in Clinical Practice: Evidence-Based Human Applications - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136577/

A deep dive into Zero Hunger: the seaweed revolution - https://news.un.org/en/story/2020/11/1077212

Phycocyanin: A Potential Drug for Cancer Treatment - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5687155/

C-Phycocyanin exerts anti-cancer effects via the MAPK signaling pathway in MDA-MB-231 cells - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5785878/

NAC, Spirulina, Other Nutraceuticals May Play Role On Coronavirus Treatment - https://scienceblog.com/514404/nac-spirulina-other-nutraceuticals-may-play-role-on-coronavirus-treatment/

Anti-Inflammatory and Anti-Aging Evaluation of Pigment-Protein Complex Extracted from Chlorella Pyrenoidosa - https://pubmed.ncbi.nlm.nih.gov/31623220/

Studies on the biosorption of heavy metals onto Chlorella vulgaris - https://www.tandfonline.com/doi/abs/10.1080/10934529409376043

Chlorella vulgaris functional alcoholic beverage: Effect on propagation of cortical spreading depression and functional properties - https://pubmed.ncbi.nlm.nih.gov/34370788/

Algae Protects Mitochondria Health With Superoxide Dismutase (SOD)

Algae Tablets for Brain Health

Brain Health with Algae

Cancer Free with Algae

Episode Overview:

0:04:50 Understanding Algae: Macroalgae vs. Microalgae

0:09:10 Introduction to Spirulina and Chlorella

0:11:35 The Power of Vegetables and Proper Supplementation

0:21:06 Mechanism of Action: Phycocyanin and Cancer Cell Destruction

0:30:51 Spirulina: The Ultimate Calorie-Conscious Superfood

0:41:15 Collagen and its Role in Muscle Growth

0:50:41 Spirulina and Chlorella for Detox and Wellness Benefits

0:53:37 Spirulina and Chlorella for Improving Brain Function in Autistic Children

0:57:09 Spirulina and Chlorella as Food for Athletes, Providing Focus and Energy

1:00:06 Try Taking 30 EnergyBits Before Your Next Workout

We’d like to thank our sponsors:

LEVELS
Levels helps you see how food affects your health by giving you real-time feedback on your diet using a continuous glucose monitor. Right now Levels is offering you an additional two free months off of the levels annual membership when you use the link levels.link/better.

In this episode, Erik and Dr. Stephanie explore how to determine the right intensity and duration of exercise for your body, essential metrics to monitor, and even the influence of the menstrual cycle on your training. They discuss training residuals, compensatory acceleration, sleep quality for women in their thirties, forties, and fifties, and ways to achieve better sleep outcomes for enhanced physical performance. Additionally, they touch on balancing the parasympathetic and sympathetic nervous systems.

The conversation wraps up with an intriguing discussion on building a supportive community, where they ask, 'How do you know what makes a good friend?' You won't want to miss this enlightening episode and make sure to stick around all the way to the end.

Bio:

Dr. Erik Korem has always been driven by a relentless pursuit of high performance. As time progressed, that drive became a purpose — to improve the lives of others in ways they didn’t know were possible. Whether fueling the performance of NCAA athletes or the U.S. Dept. of Defense, implementing one of the NFL's first sports science programs, or coaching Olympic gold medalists, his desire to leave people and places better than he found them is unwavering. 

Resources mentioned in this episode:

The Effect of Fluid Periodization on Athletic Performance Outcomes in American Football Players - https://uknowledge.uky.edu/cgi/viewcontent.cgi?article=1023&context=khp_etds

Stop Exercise Burnout - https://www.stopexerciseburnout.com

Connect with Erik at:

www.aim7.com use the code BETTER for a free month

www.erikkorem.com 

Instagram: https://www.instagram.com/erikkorem/

Twitter: https://twitter.com/erikkorem

LinkedIn: https://www.linkedin.com/in/erikkorem/

Episode Overview:

0:00:00 Intro

0:00:35 Dr. Stephanie introduces Dr. Erik Korem and reads a listener’s review

0:05:15 What is the best way to train?

0:09:11 The importance of strength and hypertrophy training

0:18:12 Maximal oxygen utilization and decline in max heart rate

0:27:16 Adjusting training based on stress response

0:35:03 Training for muscle stimulation and parasympathetic system activation

0:43:26 Agility training for speed and quickness

0:43:53 Training for speed and power (the phosphocreatine system)

0:53:03 Creating awareness of wellness with daily self-assessment

1:01:12 The benefits of light walking and taking breaks

1:10:23 Cognitive restructuring and psychological flexibility

1:14:35 Finding purpose and identifying core values

1:18:15 The role of accountability and choosing trusted friends

1:23:09 Embracing vulnerability and taking accountability in relationships

We'd like to thanks our sponsors:

Neurohacker
Go to https://neurohacker.com/better to try Qualia Senolytic and use code BETTER to get you 15% off your order.

Beam Minerals
Head over to https://beamminerals.com/better for 20% off of the entire store.

Dr. Kirk Parsley has a remarkable background, joining the Navy SEALs straight out of high school at just 17 years old. During his SEALs tenure, he spent a decade living at the pinnacle of physical and mental health. Later, he pursued a medical career, graduating in 2004 and interning in obstetrics and gynecology, followed by a Navy residency in hyperbarics and diving medicine.

In this episode, Dr. Parsley explores the profound impact of sleep on various aspects of our lives. They discuss its influence on exercise performance, appetite, food choices, cardiovascular health, and insulin resistance. The conversation also delves into menopause, perimenopausal sleep-related changes, and hormonal considerations. Dr. Parsley and Dr. Stephanie share their thoughts on the Women's Health Initiative (WHI) and discuss key hormones like testosterone, progesterone, and estrogens.

Additionally, the episode explores common sleep remedies and Dr. Parsley's natural supplementation solutions found at https://docparsley.com/stephanie-estima/

Bio:

Kirk is certified in Hyperbaric Medicine, Anti-Aging Medicine, Hormone Replacement Therapy, and is currently pursuing national certification in Psychedelic Medicine Therapies. He dedicates a significant portion of his time to advising non-profit organizations that support the SEAL community and providing healthcare guidance and treatment to veterans. Operating his practice and supplement business from Austin, Texas, Kirk is an avid outdoorsman and fitness enthusiast. When he's not working or working out, you can usually find him in nature, continuously enhancing his medical skills.

Resources mentioned:

Website: https://docparsley.com

Free Stressless Sleep Guide: https://docparsley.com/stephanie-estima/

https://www.instagram.com/kirkparsley/

https://www.instagram.com/sleepremedy/

https://www.linkedin.com/in/docparsley/

https://www.facebook.com/DocParsley/

https://www.youtube.com/@docparsley418/

Episode Overview:

0:00 Intro

0:04:13 Dr. Parsley's expertise in sleep physiology

0:07:17 Sleep as repair and preparation for the body

0:12:58 Lack of sleep affects cognition, emotions, and mental health

0:17:12 The fight or flight response and its effects

0:25:33 Regulating appetite hormones and fuel partitioning

0:26:29 Sleep cycle: repair, transformation, and memory consolidation

0:35:35 The impact of an overactive amygdala

0:43:21 Evening rituals for better sleep

0:47:18 Components of sleep rituals: light, GABA, and temperature

0:51:11 Creating a to-do and to-worry list before bed

0:54:37 Sleep changes and menopause

0:59:02 Insulin and blood glucose: impact on hunger and stress

1:02:09 Interactions between hormones and the complexity of hormone replacement therapy

1:08:07 The WHI's impact on women's health and hormone replacement therapy

1:16:24 The impact of muscle mass on sleep

1:23:07 The drawbacks of Z-drugs for insomnia treatment

1:26:07 The dangers of using sleep drugs like Ambien and alcohol

1:29:27 The negative effects of sleep drugs on sleep quality

1:31:34 From SEAL doctor to sleep expert

1:35:02 Ambien and the discovery of sleep issues

1:38:42 Creating a sleep supplement for the SEAL teams

1:42:28 Tea vs. capsules: absorption and dosage

We'd like to thank our sponsors:

MELLO MAGNESIUM
​Want to grab my absolute fave magnesium supplement at 15% off? Go to https://glnk.io/lq6q/4

COLLAGENIUS
Better skin, a sharper brain and chocolate?! Sign me up.
Head over to https://nootopia.com/bettergenius and use code BETTER during checkout to save 10% off any order.

This episode is truly a thought-provoking conversation about Alzheimer's and its unique impact on women with none other than the legendary Dr. Dale Bredesen (who is making his fourth appearance on the show). Dale Bredesen, MD, received his undergraduate degree from Caltech and his medical degree from Duke University. He served as resident and chief resident in neurology at the University of California, San Francisco (UCSF) and as postdoctoral fellow in the laboratory of Nobel Laureate Professor Stanley Prusiner. He was a faculty member at UCLA from 1989 to 1994 and was then recruited by the Burnham Institute to direct the Program on Aging. In 1998, he became the founding president and CEO of the Buck Institute for Research on Aging and adjunct professor at UCSF. In 2013, he returned to the University of California, Los Angeles (UCLA) as director of the Easton Center for Alzheimer’s Disease Research and he is currently a professor.

Dr. Stephanie and Dr. Bredesen delve into the fascinating topic of Alzheimer's as a preventable condition, emphasizing that this is the first generation with the power to make Alzheimer's truly optional. They explore the shift in the common presentation of Alzheimer's, particularly in women, highlighting the rise of subjective or mild cognitive impairment in 52-year-old women.

As always, Dr. Stephanie and Dr. Bredesen provide actionable solutions for preventing and managing Alzheimer's, covering diet, exercise, sleep, supplementation, and testing. They introduce innovative blood tests, discuss the importance of a "cognoscopy," and even touch on dental health's role in brain health.

Resources Mentioned:

Reversal of Cognitive Decline: 100 Patients - https://www.omicsonline.org/open-access/reversal-of-cognitive-decline-100-patients-2161-0460-1000450-105387.html

Transcriptional Effects of ApoE4: Relevance to Alzheimer’s Disease - Transcriptional Effects of ApoE4: Relevance to Alzheimer’s Disease

ReCODE: A Personalized, Targeted, Multi-Factorial Therapeutic Program for Reversal of Cognitive Decline. - https://pubmed.ncbi.nlm.nih.gov/34680464/

Could Alzheimer's disease be a maladaptation of an evolutionary survival pathway mediated by intracerebral fructose and uric acid metabolism? - https://pubmed.ncbi.nlm.nih.gov/36774227/

Reversal of cognitive decline: a novel therapeutic program - https://pubmed.ncbi.nlm.nih.gov/25324467/

Reversing the effects of Alzheimer's Disease: Dr. Ron Geyer on NeuroEPO - https://medicine.usask.ca/news/2023/reversing-the-effects-of-alzheimers-disease-dr.-ron-geyer-on-neuroepo.php

Dr. Bredesen’s TedX talk - https://youtu.be/TzJSCttlQmc?si=sEC_psvctDR0XRkz

Dr. Bredesen’s books - https://www.apollohealthco.com/books/

KetoFLEX 12/3™ - https://ketoflex.apollohealthco.com

Evanthea Dementia Reversal Trial - https://www.dementiareversaltrial.com

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

Episode Overview:

0:00:00 Introduction

0:05:42 Welcome to Dr. Dale Bredesen

0:11:59 Factors driving the shift in Alzheimer's disease onset age

0:15:41 COVID-19 and Alzheimer's disease risk

0:21:28 The importance of addressing chronic conditions

0:24:01 The role of metabolic health in cognitive decline

0:25:40 The role of diet in Alzheimer's disease

0:26:54 The postmenopausal women and cognitive decline

0:35:05 Alzheimer's disease and genetic factors

0:36:53 How we could confuse perimenopause with Alzheimer's

0:44:39 ApoE4 and the evolution of hominids

0:47:42 ApoE4 and its pro-inflammatory effect

0:51:23 The limitations of targeting neurofibrillary tangles and plaques

0:54:23 Evaluating the efficacy of drugs for Alzheimer's treatment

1:04:39 Exploring the use of supplementation in the trial

1:05:45 The seven fundamentals for maintain good brain health

1:13:57 Importance of sleep hygiene and nasal breathing

1:18:38 Tailoring sleep habits to circadian rhythms and environmental factors

We’d like to thank our sponsors:

Go to neurohacker.com/better to try Qualia Senolytic with a 100 day money back guarantee, and code BETTER will get you 15% off your order.

Right now Levels is offering you an additional two free months off of the levels annual membership when you use the link levels.link/better.

If you want to try Beam Minerals for yourself, head over to beamminerals.com/better for 20% off of the entire store.

In this episode, Dr. Stephanie delves into the fascinating world of recovery optimization. Dr. Stephanie is joined by the incredible Kristin Holmes, the VP of Performance Science at Whoop, who boasts an impressive athletic and academic background. Together, they explore various aspects of recovery, from heart rate variability (HRV) to the influence of light, sleep patterns, and even menstrual implications on metabolism. Kristen touches on insulin resistance and the science behind it, offering valuable insights for listeners of all ages. This engaging conversation is a must-listen for anyone seeking to recover like a boss and maximize their human potential.

As Vice President of Performance Science, Principal Scientist at WHOOP, Kristen drives thought leadership by engaging with industry-leading researchers and partners to better understand individual and team biometric and performance data across high-stakes verticals to drive product innovation, strategy, and coaching.

Kristen blends her academic and applied background in athletics, coaching, performance technology, psychology, and exercise physiology to drive research, partnership, and product development initiatives to strengthen WHOOP as a leader in Human Performance.

Links in episode:

Whoop podcast - https://www.whoop.com/us/en/thelocker/whoop-podcast-all-episodes/

Carol Dweck growth mindset - https://youtu.be/hiiEeMN7vbQ?si=YJ6PoV0lE7akVE5h

Sean Achor’s work on happiness - https://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en

Dr. Ken Wright’s work on sleep - https://www.colorado.edu/iphy/people/faculty/kenneth-p-wright-jr

Alcohol's Effect on Sleep, Recovery and Performance - https://www.whoop.com/us/en/thelocker/podcast-43-alcohol-affects-sleep-recovery-performance/

Instagram - https://www.instagram.com/kristen_holmes2126/

LinkedIn - https://www.linkedin.com/in/kristen-holmes/

IG post about HRV https://www.instagram.com/p/CtCAMDuAMZm/?hl=en

Episode Overview:

0:00:00 Maximizing Circadian Alignment and Health Basics

0:05:14 The Importance of Recovery for Fitness and Performance

0:09:03 Components of Recovery: Sleep and Training

0:14:36 The Paradox of Seeking Strength while Avoiding Discomfort

0:20:47 HRV and Age: Decline and Factors

0:24:10 Age and Sympathetic Dominance in HRV

0:30:32 The Importance of Aligning with Natural Light-Dark Cycles

0:33:08 The Importance of Maintaining a Consistent Sleep-wake Schedule

0:37:01 Exercise and food as levers to offset irregular sleep-wake schedules

0:41:21 The Role of Light in Influencing Sleep Patterns (including in teenagers)

0:45:15 The Vicious Cycle of Fragmented Sleep and Blue Light Exposure

0:45:39 The Impact of Cortisol on Sleep Quality

0:49:57 The Relationship Between Sleep Deprivation and Diabetes Risk

0:54:33 Adjusting Eating Window for Better Metabolic Health

0:57:40 Strategies to Mitigate Negative Effects of Poor Sleep

1:02:30 Sleep Extension and Nap for Sleep Deprivation during Events

1:06:12 Alcohol Consumption and its Effects on Sleep

1:13:29 The Effect of Prosecco on Sleep Quality

1:13:39 Alcohol's Impact on Detoxification and Sleep

1:17:38 Sleep Debt's Impact on Psychological Safety and Relationships

1:20:49 The Timing of Sex for Better Sleep

1:22:00 Sex as a Sleep Promoting Behavior

1:25:16 The Evolving Dynamics of Sex and Sleep

1:29:01 Sleep: A Foundation for Health and Vitality

We'd like to thanks our sponsors:

Become the best version of yourself and get 15% off of all NED products with the code Dr. Stephanie. Go to helloned.com/drstephanie

Go to www.nootopia.com/bettergenius and use code BETTER during checkout to save 10% off any order.

Join Dr. Stephanie on a dazzling journey through the world of light in this illuminating podcast episode. Together with Matt Maruca, the CEO of Ra Optics, they dive into everything from the secrets of moonlight to the battle between sunscreen and sunlight. Discover how blue light toxicity from indoor living affects your hormones, drives obesity, and impairs detoxification, all while exploring the unexpected links between light, skin aging, appetite suppression, and even menstrual cycles. Tune in for a radiant conversation that shines a light on circadian misalignment and how to make things right.

Matt Maruca is the founder and CEO of Ra Optics, a company that teaches about the essential role that light plays in health, and develops advanced light therapy-based products. He founded Ra Optics after a decade-long personal health journey that ultimately led him to light. The discovery that we are ultimately beings of light has led him to a profound interest in the nature of consciousness and existence itself.

Links mentioned:

Go to https://raoptics.com/drstephanie and use code: DRSTEPHANIE to get 10% off all Ra Optics products.

Lux Light Meter Pro - https://apps.apple.com/app/lux-light-meter-pro/id1292598866

Sunscreen makers withdraw products found to contain cancer-causing substance - https://www.health.harvard.edu/staying-healthy/sunscreen-makers-withdraw-products-found-to-contain-cancer-causing-substance

Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8411113/

Connect with Matt on:
http://raoptics.com
https://www.instagram.com/thelightdiet/
https://www.instagram.com/ra_optics/
https://podcasts.apple.com/podcast/the-light-diet/id1534261406

Episode Overview:
0:00:01 Cells communicate with ultraviolet light and its paradoxical nature
0:03:15 Opening dialogue with guest on circadian and infradian misalignment
0:06:59 Understanding the concept of full spectrum light and its importance
0:10:10 The Power of Light in Evolution and Life
0:13:30 Understanding the Role of Blue Light and UV Light
0:19:17 The Disruption of Indoor Living and Lack of Blue Light
0:22:28 The Misconceptions and Dangers of Sunscreen
0:28:28 Sunscreen: Is it Really Necessary?
0:32:53 The Role of Melanocytes Stimulating Hormone (MSH) in Sun Protection
0:37:10 Harmful Chemicals and Seed Oils: A Cancer Connection
0:44:52 Sunning the Perineum: A Hormone Augmentation Technique?
0:46:05 The Fall of Clothing and the Nudist Perspective
0:54:02 Leptin Resistance and Disruption of Circadian Rhythm
1:00:06 Impact of Contact Lenses and Corrective Surgery on Vision
1:03:12 Epigenetic modification: Understanding the impact of genes on vision
1:06:29 Moonlight and its potential influence on menstrual cycles
1:11:30 The Influence of Outdoor Time on Menstrual Cycle Alignment
1:14:30 The Benefits of Blue Light Blocking Glasses
1:20:07 Using Red Lenses for Nighttime Protection

We are grateful to our sponsors:

Possibly my favorite cardio machine ever, CAROL Bike. For a limited time, get $100 off a CAROL Bike with promo code BETTER. Visit www.carolbike.com today.

Do you want to check in on your metabolic health? Well, Levels is offering you an additional two free months off an annual membership when you go to levels.link/better.

In this episode, we delve deep into the fascinating world of our brains and how they inform our behaviours. Dr. DeGangi’s latest book, “Energy Rising: The Neuroscience of Leading with Emotional Power,” serves as the focal point of our discussion. Together, we explore the concept of emotional power and its counterpart, emotional pain. Dr. DeGangi shares some of the transformative codes she has developed during her tenure, offering valuable insights into how we can enhance our emotional energetics.

This conversation is a must-listen if you are looking to elevate your emotional intelligence, whether you’re a parent, a partner, a team leader, or a team member. Discover how to lead with love and certainty, in the present and the evolving landscape of future relationships.

Hint: If you are a parent, you definitely want to listen all the way to the end.

Connect with Dr. Julia on:

https://drjuliadigangi.com/
https://www.instagram.com/drjuliadigangi/
https://www.facebook.com/julia.digangi
https://twitter.com/dr_julia_dg?lang=en
https://www.linkedin.com/in/juliadigangi/

Bio:

Dr. Julia DiGangi is a neuropsychologist, who completed her residency at Harvard Medical School, Boston University School of Medicine, and the U.S. Department of Veterans Affairs. She has nearly two decades of experience studying the connection between our brains and our behaviour. Dr. DiGangi has worked with leaders at The White House Press Office, global companies, international NGOs, and the US Special Forces. Her understanding of stress, trauma, and resilience is also informed by her work in international development and humanitarian aid, where she served some of the world’s most vulnerable communities. The founder of NeuroHealth Partners, a neuropsychology-based consultancy, DiGangi shows people—at work and at home—how to harness the power of the brain to lead more satisfying and emotionally intelligent lives.

Episode Overview:

0:00:00 Reclaiming the Power of Emotional Connection
0:03:39 Introducing Dr. Julia DiGangi and the topic of emotional power
0:13:22 The enduring sense of anxiety and external delegation
0:19:46 The Math of Self-Confidence
0:28:40 Interfering with our brain and body’s emotional toxins
0:37:46 Understanding the Different Nervous System States
0:44:53 Introduction to Extreme Trauma and Stress
0:48:15 Treatment Approach and Unexpected Outcome
0:49:44 Overcoming Trauma Through Transformation
0:50:10 The Challenge of Communicating Needs in Relationships
0:55:02 Choosing Yourself and Plugging the Holes in Your Cup
0:58:49 The Power of Emotional Resentment and Annoyance
1:02:04 Dealing with Feedback and Powerful Relationships
1:08:01 The Brain’s Need for Certainty and Overcompensation
1:09:58 Pathological Seeking of Certainty and Anxiety
1:12:31 External Success vs Internal Fulfillment
1:13:28 Finding solace in the power of self-reflection
1:14:28 The Power of a Well-Timed Punchline
1:14:34 Parents’ Fear of Failure and Unrealistic Expectations
1:21:15 The importance of letting go and nurturing relationships with children
1:24:29 The significance of self-care and emotional availability in parenting

Take a wild and science-heavy ride through the world of hormone replacement therapy for women during their perimenopausal and menopausal years. Join Dr. Stephanie as she navigates the hormone maze and deciphers the difference between HRT and BHRT, all while exploring the somewhat baffling history of medical misconceptions that have left us wondering if HRT might just stand for "Hilariously Risky Treatment." Whether you're craving the full “dark roast” of scientific details or just want a "TLDR" hormone summary, we've got you covered in this episode!

Links Mentioned:

Women’s Health Initiative - https://www.whi.org

LIVE LONGER and Feel Better By Using These HEALTHY LIVING Tips | BETTER! with Ben Bikman - https://youtu.be/-4uAlbnP7lw?si=oEMsgyXBxnwpdR-K

The SCIENCE Of How Fat ACTUALLY Works! | Dr. Benjamin Bikman - https://youtu.be/L17CyhJskNw?si=SmCZGZCxG-0F1xXb

CDC Breast Cancer Statistics - https://www.cdc.gov/cancer/breast/statistics/index.htm

Nurse’s Health Study - https://nurseshealthstudy.org

Book: Estrogen Matters - https://estrogenmatters.com

Lifetime Risk of Dying From Breast Cancer:
https://www.cancer.org/cancer/risk-prevention/understanding-cancer-risk/lifetime-probability-of-developing-or-dying-from-cancer.html

Lifetime Risk of Developing Breast Cancer
https://www.breastcancer.org/facts-statistics

Lifetime Risk of CVD Development:
https://jamanetwork.com/journals/jama/fullarticle/1389613

Estrogen only increases uterine cancer:
https://pubmed.ncbi.nlm.nih.gov/1186789/

Estrogen + Progesterone nulls uterine CA:
https://pubmed.ncbi.nlm.nih.gov/3747849/

Ridiculous scare tactic announcing halting of WHI:
https://wayback.archive-it.org/org-350/20200921200315/https://www.nlm.nih.gov/databases/alerts/estrogen_progestin.html

Atypical Femoral Fractures
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710007/

Reduction of risk of fractures w estrogen use:
https://pubmed.ncbi.nlm.nih.gov/7421945/

Estrogen reducing colorectal CA:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836673/

Episode Overview:

0:00:00 Skepticism around hormone replacement therapy and mistreatment of women

0:05:08 Introduction to Menopause and Definition

0:07:55 Estrogen Plummets in Menopause, Symptoms and Effects

0:10:03 FSH Levels: Normal vs. Tighter Range

0:13:50 Optimal Range for Free T4 and Free T3 in Menopause

0:16:53 Estrogen and Cardiovascular Protection

0:19:31 The Benefits and Misconceptions of Estrogen

0:27:27 High Risk: Cardiovascular Disease vs Breast Cancer

0:29:12 Estrogen and Breast Cancer: A Common Misconception

0:29:36 Estrogen Environment and Breast Cancer Risk in Older Women

0:34:15 WHI Study: Nutritional and Hormone Replacement Arms

0:38:20 The Controversial Study and Rushed Press Release

0:41:31 Understanding Bioidentical Hormones

0:48:38 Calcium, Vitamin D, and Estrogen in Osteoporosis Treatment

0:52:02 The Benefits of HRT for Bone Health

1:02:10 Legal and medical disclaimer

In this week's Better podcast episode, we're revisiting an enlightening conversation with Lara Adler about the insidious world of endocrine-disrupting chemicals (EDCs) and their role in driving obesity, often referred to as obesogens. These harmful toxins lurk in our everyday lives, from personal care products to plastics and phthalates.

Following up on our recent episodes featuring Dr. Shanna Swan, renowned author of "Countdown," and Kashif Khan, as they joined us to delve into the intricate web of EDCs. This discussion takes a deep dive into the far-reaching consequences of modern conveniences, exposing the negligence of government regulatory bodies in safeguarding our health.

Lara Adler is an Environmental Toxins Expert and educator and a Certified Holistic Health Coach. She trains practitioners to become experts in everyday toxic exposures so they can improve client outcomes, with the unaddressed link between chemicals and chronic health problems.

We discuss the truth about toxins in our everyday lives, from personal care products to feminine hygiene to cookware. As well as diving into understanding regulatory standards, toxicology, phthalates and PFAS.

Links mentioned:

Endocrine-Disrupting Chemicals (EDCs) - https://www.endocrine.org/patient-engagement/endocrine-library/edcs

Top 10 Toxins – Health Professional Checklist  - https://www.laraadler.com/top10checklist

How To Talk Toxins In Your 5, 14, or 28-Day Detox or Cleanse Program - https://www.laraadler.com/detoxguide/

Dark Water movie - https://www.imdb.com/title/tt9071322/

The Devil We Know documentary - https://www.imdb.com/title/tt7689910/

Connect with Laura on:

Lara’s Website - https://www.laraadler.com

Facebook - https://www.facebook.com/LaraAdlerHHC/

Twitter - https://twitter.com/laraadler

Episode Overview:

0:00:00 Introduction

0:03:14 The Journey Into Environmental Toxins and Passion for Change

0:09:44 Absence of Evidence is Not Evidence of Absence

0:13:08 Regulation: FDA, EPA, and Cognitive Dissonance

0:16:37 Splintered Approach to Regulating Chemicals

0:20:14 Acute Reactions vs. Long-term Effects of Toxicants

0:23:38 Cocktail Effect and Amplified Effects of Chemicals

0:27:16 Toxicology: Everything is a Poison, It's the Dose that Matters

0:30:38 Testing the Assumption of Linearity in Dose-Response Relationship

0:30:50 Lack of communication between endocrinology and toxicology

0:34:48 Endocrine-disrupting chemicals defy linear dose-response curve

0:38:21 Non-monotonic dose response curve challenges toxicology assumptions

0:42:11 Individual Differences in Mercury Exposure and Effects

0:49:41 Unregulated Industry: Understanding the Impact of Toxicology

0:52:07 Challenging research: Isolating the cause of health problems

1:01:38 The Impact of Heat and Oil on Migration

1:03:12 Plastic Concerns: Scrubbing, Dishwashing, and Chemical Migration

1:13:42 Creating an ideal kitchen for healthier food choices

1:21:19 The Issue with Ceramic Non-Stick Cookware

1:32:00 The Benefits of Reusing Glass Containers

We’d like to thank our sponsors:

For a limited time, get $100 off CAROL Bike with promo code BETTER. That's right, save money and time with CAROL Bike. Don't wait, visit www.carolbike.com today. 

Caroline Alan came from a career in the corporate world and found herself struggling physically, mentally, and energetically. As a woman juggling career, motherhood, and the multitude of expectations placed on a professional woman, she was repeatedly told that her issues were “just normal.” She refused to accept that answer.

During her journey back to health, Caroline encountered plant-based minerals and their incredible ability to support a return to natural balance in the body. As a result, she has become devoted to educating people about the benefits of mineral replenishment and the specific efficacy of plant-based humic and fulvic substances.

In this episode, Dr. Stephanie and Caroline discuss the importance of minerals for overall wellness. Caroline explores topics such as soil depletion, glyphosate, and how minerals improve digestion, cognitive health, detoxification, and skin health. She also digs into the role of macrominerals in nerve function and highlights the detoxification capabilities of plant-based minerals. Caroline also discusses the bioavailability of these minerals and recommends using naturally-formulated supplements. Lastly, Caroline introduces and explains Beam Minerals’ products for daily mineral replenishment.

Watch this episode on YouTube.

Links mentioned in the episode:

Go to BeamMinerals.com and use code BETTER to get 20% off anything in the store.

The Hidden Hunger: Micronutrient Deficiencies

Probable carcinogenicity of glyphosate

Follow Caroline on
https://www.instagram.com/beam.minerals/
https://twitter.com/BeamMinerals
https://www.linkedin.com/company/83095728/
https://www.facebook.com/beamminerals

Episode Overview:

0:00:01 The Presence of Environmental Toxins Throughout History
0:00:42 Introduction to Caroline Alan and BEAM Minerals
0:03:50 Understanding the Importance of Minerals
0:10:07 Mitochondria: The Powerhouses of Your Cells
0:20:16 Overhydration and the Lack of Minerals in Bottled Water
0:24:55 Glyphosate: A Probable Carcinogen and Systemic Disruptor
0:28:13 Glyphosate’s Effects on Brain Function and Heavy Metal Absorption
0:34:49 Introduction to humic-based plant minerals and detoxification
0:45:48 The Power of Humic: Binding to Glyphosate and Detoxification
0:50:20 Timeline for Feeling Changes from Detoxifying Heavy Metals
0:53:38 Understanding Bioavailability and Mineral Absorption
1:00:00 Transdermal Absorption: Skipping Digestion for Quick Assimilation
1:04:29 Pre-game and Gym Application for Optimal Performance and Recovery
1:08:10 Introducing Electrolyze and MicroBoost – The Advanced Set
1:12:01 MicroBoost: The Key to Detoxification and Rejuvenation
1:16:28 Legal and Medical Disclaimer: General Information Only

In this episode, Dr. Stephanie speaks with Dr. Nicole LePera about relationships and the challenges faced by successful women. Dr. Nicole discusses the impact of childhood experiences, conflict resolution, and the complexities of balancing career and personal life. This episode provides valuable insights and strategies for you to enhance your relationships and find the love you seek.

Dr. Nicole LePera was trained in clinical psychology at Cornell University and the New School for Social Research and studied at the Philadelphia School of Psychoanalysis. She is a holistic psychologist whose work addresses the connection between the mind, body and soul incorporating overall lifestyle and psychological wellness practices. She is the creator of the #SelfHealers movement where people from around the world are joining together in community to take healing into their own hands.

Watch this episode on YouTube: https://youtu.be/PmelPEZ3HnM 

Links for this episode:

The ACE Quiz - https://developingchild.harvard.edu/media-coverage/take-the-ace-quiz-and-learn-what-it-does-and-doesnt-mean/

Nicole's website - https://theholisticpsychologist.com

How to be the Love You Seek - https://howtobetheloveyouseek.com

Self Healer Circle: https://selfhealerscircle.com/waitlist/

Episode overview:

0:00:01 Setting Boundaries: Physical, Emotional, and Spiritual

0:06:21 Exploring the Impact of Childhood Upbringing on Overachievers

0:10:14 Overachievers Struggling with Identity and Relationships

0:11:49 The Expansive Definition of Trauma in Childhood

0:12:34 Trauma beyond ACEs and the impact on needs.

0:16:33 Stressful childhood experiences and their impact on adulthood.

0:20:00 Exploring the caretaker, overachiever, and yes person archetypes.

0:23:09 Reactive states: fighting, fleeing, and freezing

0:26:22 How reactive behaviors affect conflict in partnerships

0:30:23 Becoming a skilled fighter/negotiator in healthy relationships

0:36:19 The Importance of Boundaries in Relationships and Navigating Conflict

0:40:58 The Importance of Open Conversation and Exploring Differences

0:44:11 Lack of Skills in Navigating Relationships and Conflict

0:44:46 Protecting the Bubble: Steps to Resolve Conflict with Your Partner

0:49:08 Developing Self-Awareness for Grounded Conflict Resolution

0:53:39 Building a Foundation of Self-Knowledge for Relationship Growth

0:55:27 The Importance of Hydration and Capacity for Stress

1:05:09 Exploring the Concept of the Soul

1:06:15 Exploring the Concept of Soul and Personal Experience

1:15:32 Becoming Heart-Based: The Essence of Love

1:18:46 Free Resources and Wishing Success to Nicole on the Book

1:19:00 Legal and Medical Disclaimer: Listener Responsibility

We'd like to thank our sponsors:

Get 20% off the minerals your body needs for optimal function by going to beamminerals.com/BETTER

Calling all relentless go-getters, ambitious overachievers, and self-proclaimed perfectionists! If you've ever found yourself striving for the unattainable, scrutinizing every detail, and battling your inner critic, then this episode is your compass to navigate the tumultuous seas of perfectionism.

In this episode, Dr. Stephanie sits down with Dr. Thomas Curran, a distinguished psychology professor at the London School of Economics and the mastermind behind a trailblazing study heralded by the BBC as the first to unravel perfectionism across generations. Brace yourself for an enlightening conversation as Dr. Curran, the author of "The Perfection Trap," imparts his profound insights to liberate you from the shackles of your own expectations.

Watch on YouTube at https://youtu.be/5OomVrOhdmA

Links for this episode:

Website: https://www.thomascurran.co.uk

The Perfection Trap: Embracing the Power of Good Enough https://amzn.to/3Oxv3Bw

TedTalk: Our dangerous obsession with perfectionism is getting worse https://www.ted.com/talks/thomas_curran_our_dangerous_obsession_with_perfectionism_is_getting_worse?language=en

Easterlin Paradox: https://en.wikipedia.org/wiki/Easterlin_paradox

Episode Overview:

0:00:41 The Culture of Perfectionism and its Impact

0:08:16 The Susceptibility and Heritability of Perfectionism

0:11:01 Society's celebration of work ethic and perfectionistic ideals

0:13:43 The root of society's desire for perfection and the impact on individuals

0:19:08 Formation of Perfectionism in Adolescence

0:22:29 Perfectionism and Fear of Failure

0:28:34 Embracing Being Average in a World of Excessive Achievement

0:32:12 The Easterlin Paradox and the Relativity of Happiness

0:36:02 The Link Between Economic Growth and Standard of Living

0:39:18 Alternative Metrics for Success: Happiness and Well-being

0:43:52 Embracing Death: A Cultural Perspective on Happiness

0:44:30 Embracing the Light and Shadow Sides of Ourselves

0:48:02 Challenging Perfectionism and Showing Vulnerability

0:50:35 Acceptance of Self and the Imperfect World

0:53:35 The Lie of Perfectionism

0:58:31 Moderation in Growth Mindset for a Balanced Life

1:00:28 Legal and Medical Disclaimer: General Information Only

We'd like to thank our sponsors:

Begin your transformation with CAROL Bike today and enjoy $100 off using promo code BETTER at www.carolbike.com

Kashif Khan joins Dr. Stephanie to explore topics like longevity, cardiovascular health, weight management, and more. We highlight the value of combining genetic information with lifestyle factors for optimal health. 

Visit thednacompany.com/drstephanie for additional assistance and remember to consult with your primary healthcare provider for personalized advice.

Episode Overview:

0:02:31 Deep Dive into Genetics with Kashif Khan

0:05:52 Understanding the Importance of Genetic Blueprint and Epigenetics

0:09:01 Factors that Contribute to Aging

0:17:20 The Role of Genetic Factors in Cardiovascular Health

0:20:49 Gender Differences in Cardiovascular Health

0:25:39 Prioritizing Action and Impact

0:31:07 The Value and Potential Risks of NAC Supplements

0:32:41 The Misunderstanding of Supplement Safety and Deaths

0:37:28 Pharmacogenomics and the Impact on Medication Efficacy

0:41:07 The link between glutathionization and autism

0:49:35 European Supplements and Importing Knack

0:52:53 The Truth about "Natural Flavor" in Food Processing

0:56:12 The Overwhelming Total Load and Lack of DNA Evolution

0:58:01 EMF Studies on Phone Safety and Brain Cancer Risk

1:02:27 The Role of Dopamine and Serotonin in Food Choices

1:07:41 Addressing the relationship between emotions and overeating

1:11:35 The power of genetics and epigenetics in modifying lifestyle

We’d like to thank our sponsors:

Athletic Greens – redeem an exclusive offer here

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Schinouusa – Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS – receive 10% off your order with Promo Code “ESTIMA”

The DNA  Company – $50 discount using code “DRSTEPHANIE” at checkout.

HVMN Ketones – get 10% off your order with Promo Code “STEPHANIE”

ILIA Beauty

Living Libations – Use code BETTER for 15% off

LMNT Electrolytes – A FREE 7-flavor sample pack!

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

Follow Me On Instagram

Watch Better! on YouTube

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

Join the Hello Betty Community here

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

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

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

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

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

Links for this episode:

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

Episode Overview:

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

We’d like to thank our sponsors:

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

We’d like to thank our sponsors:

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

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

Links for this episode:

The Science Page on Carol Bike’s website

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

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

Episode Overview:

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

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

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

Links for this episode:

Your Family Enterprise

In Defense of Food by Micheal Pollan

Episode Overview:

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

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

0:07:51 Embracing challenges with confidence and determination

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

0:19:20 Understanding the Primal Brain and Rage

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

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

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

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

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

0:44:20 The Importance of Technique in Athletics

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

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

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

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

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

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

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

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

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

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

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

We’d like to thank our sponsors:

Athletic Greens – redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

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

Schinouusa – Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS – receive 10% off your order with Promo Code “ESTIMA”

The DNA  Company – $50 discount using code “DRSTEPHANIE” at checkout.

HVMN Ketones – get 10% off your order with Promo Code “STEPHANIE”

ILIA Beauty

Living Libations – Use code BETTER for 15% off

LMNT Electrolytes – A FREE 7-flavor sample pack!

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

Follow Me On Instagram

Watch Better! on YouTube

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

Join the Hello Betty Community here

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

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

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

Links for this episode:

Your Family Enterprise

Dunning Kruger Effect

Matthew Walker’s book: Why We Sleep 

Episode Overview:

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

We’d like to thank our sponsors:

Athletic Greens – redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

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

Schinouusa – Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS – receive 10% off your order with Promo Code “ESTIMA”

The DNA  Company – $50 discount using code “DRSTEPHANIE” at checkout.

HVMN Ketones – get 10% off your order with Promo Code “STEPHANIE”

ILIA Beauty

Living Libations – Use code BETTER for 15% off

LMNT Electrolytes – A FREE 7-flavor sample pack!

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

Follow Me On Instagram

Watch Better! on YouTube

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

Join the Hello Betty Community here

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

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

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

Links for this episode:

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

Episode Overview:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

We’d like to thank our sponsors:

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

Athletic Greens – redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

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

Schinouusa – Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS – receive 10% off your order with Promo Code “ESTIMA”

The DNA  Company – $50 discount using code “DRSTEPHANIE” at checkout.

HVMN Ketones – get 10% off your order with Promo Code “STEPHANIE”

ILIA Beauty

Living Libations – Use code BETTER for 15% off

LMNT Electrolytes – A FREE 7-flavor sample pack!

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

Follow Me On Instagram

Watch Better! on YouTube

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

Join the Hello Betty Community here

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

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

We’d like to thank our sponsors

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

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

Links for this episode:

A Masterclass on Perimenopause

Why Fasting for Women is Different with Dr. Stephanie Estima

Episode Overview:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Links for this episode:

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

The Importance of Food for Endotoxemia and an Inflammatory Response

GutSmartProtocol.com

The GutSMART Quiz

Instagram @drpedre

Episode Description

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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