Better with Dr. Stephanie

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

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

Jessica Berman, the Chief Marketing Officer of BodyBio, delves into the fascinating world of seed oils, omega-6s, omega-3s, and their impact on our bodies' composition and overall health.In this episode, Jessica and Dr. Stephanie journey through the scientific landscape, dissecting terms like linoleic acid and ALA, and debunking myths surrounding the vilification of seed oils.Moving beyond the surface, they also explore the role of butyrate, its activation of GLP-1 agonists, and its profound implications for weight loss and body composition. Jessica sheds light on how the fatty acid needs of women evolve during pivotal life stages like perimenopause, pregnancy, childbirth, and breastfeeding.Episode Overview:0:00 Intro/Teaser2:28 Butyrate and GLP-1 Agonists3:21 Brain Health and Perimenopause10:03 Essential Fatty Acids Pathway10:51 Nuanced Conversation on Seed Oils13:05 Scientific Illiteracy on Social Media15:21 Evening Primrose Oil Benefits17:04 Omega-3 Precursor ALA17:48 Importance of EPA and DHA19:03 The Balance of Essential Fatty Acids20:01 Caviar as a Source of EPA and DHA21:04 Phospholipid Form of Fish Oil23:01 Liposomal Delivery and Absorption24:31 Omega Fatty Acids and Health27:55 Women's Health in Perimenopause31:07 Changes in Linoleic Acid Concentration32:38 Importance of Phosphatidylcholine in Detoxification34:21 Detoxing from Mold Exposure36:53 Clearing Mold Toxins with Essential Fatty Acids37:56 Impact of Essential Fatty Acids on Behavior39:34 Benefits of Essential Fatty Acids for Kids42:02 Therapeutic Dosing of Essential Nutrients46:54 Resistant Starches and Butyrate Production48:11 Butyrate in Colon Health and Immune Function51:47 Butyrate for GI Health and Inflammation54:16 Using Essential Fatty Acids for Long COVID58:23 Therapeutic Dosage for Mold Recovery1:01:52 Where to Find BodyBio ProductsBio:As the CMO of BodyBio, Jess leads all internal and external efforts in building the BodyBio brand and footprint across all social channels and expanding distribution both in the U.S. and internationally with the company’s trusted partners. In the last few years alone, Jess and her team have successfully managed consumer-driven marketing campaigns that have collectively generated over 55MM digital impressions across all social channels in the last 24 months. Jess has also been instrumental in securing partnerships with leading medical doctors and functional medicine specialists all of whom have endorsed BodyBio recommending its line of products to their patient network.Resources mentioned:BodyBio - https://bodybio.com/BETTERDietary linoleic acid and risk of coronary heart disease: a systematic review and meta-analysis of prospective cohort studies - https://pubmed.ncbi.nlm.nih.gov/25161045/Jennifer Fisher Kitchen - https://www.instagram.com/jenniferfisherkitchen/A banana a day could keep cancer at bay - https://www.leeds.ac.uk/news-health/news/article/5128/a-banana-a-day-could-keep-cancer-at-bayWe are grateful to our sponsors:SUNLIGHTENI am incredibly bullish on sauna as a therapy for recovery, heart health, and overall aging well. It's crucial for hormonal balance and achieving a state of well-being necessary for a strong physique and a strong mind. Visit https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstima and use code BETTER to get a discount.BODYBIOBodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTERONESKINIt’s time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.

Carolina Reis Oliveira’s journey is as impressive as her expertise in skin care. In this episode, she dives deep into the science of skin aging. Along with Dr. Stephanie, she explores and explains both intrinsic and extrinsic factors, from cellular processes to environmental exposures. Carolina also shares insights into inflammation, peptide therapy, and the transformative potential of innovative compounds like OS-01.OneSkin is getting to the root cause of skin aging with OS-01, a novel peptide that targets cellular senescence. OS1 influences cellular repair pathways and increases epidermal thickness. Explore face and body products at https://www.oneskin.co?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use code BETTER at checkout to save 15%. Drawing from her team's research, Carolina discusses tangible results in reducing skin aging, offering hope for conditions like hyperpigmentation and rosacea. We explore strategies to stay ahead of the aging curve, aiming for what Carolina calls "escape velocity"—a state where we not only halt aging but reverse its effects.Episode Overview:0:00 Intro/Teaser0:01:29 Interview with Carolina Oliveira0:03:10 Skin Aging Mechanisms and Peptide Therapy0:04:28 Intrinsic Mechanisms of Skin Aging0:08:21 Intrinsic Aging Factors and Genetics0:10:15 Cellular Senescence and Aging0:13:11 Autophagy and Aging0:14:37 Xenomorphic vs. Senolytic Compounds0:16:18 Discovery of OS1 Peptide0:19:12 Safety and Validation of OS1 Peptide0:20:53 Human Clinical Studies on OS1 Peptide0:25:00 Effects of OS1 on Skin Health0:29:31 Specific Formulations for Eye Cream0:31:01 Tailored Skincare for Different Areas of Body0:36:39 The Science of Hyperpigmentation and Skincare0:40:14 Combining Acids, Peptides, and Skincare0:44:15 Consumer Awareness and Integrity in Skincare0:47:57 The Importance of Antioxidants in Skincare0:51:52 The Future of Skincare: Lip Treatments0:53:43 Innovations in Sunscreen Technology0:56:53 Prioritizing Skin Health Over Immediate Results0:59:26 Maintaining Integrity in the Skincare IndustryBio:Carolina Oliveira, CEO and co-founder of OneSkin. Holds a Ph.D. in stem cell biology and tissue engineering, is a co-inventor of 5 patents and co-author of numerous scientific publications. She relocated from Brazil to Silicon Valley in 2016 to found OneSkin, a fast-growing longevity company developing products to promote skin age reversal by targeting a central driver of aging, the accumulation of senescent cells. Carolina and her team are disrupting the outdated anti-aging skincare industry with their groundbreaking research around skin and longevity.Resources mentioned:OneSkin: https://www.oneskin.co/ and use code BETTER at checkout to save 15%.About Carolina Reis Oliveira, Ph.D.: https://www.oneskin.co/pages/our-storyThe science: https://www.oneskin.co/pages/science and https://www.oneskin.co/pages/publicationsWe are grateful to our sponsors:EMBRI absolutely love this for my perimenopausal and menopausal women who are experiencing hot flashes and then the shivering that happens afterward. Go to https://embrlabs.com/products/embr-wave-2?rfsn=7896910.951991&discount/DRSTEPHANIE?redirect=/products/embr-wave-2 and use DRSTEPHANIE for 15% off of the Ember Wave 2. It is a bracelet (I got it in rose gold) and I love it.FATTY15Essential fatty acids create better skin, hair, nails, repair age-related damage to cells, and activate pathways that regulate sleep and mood. You can get an additional 15% off of their 90-day subscription starter kit if you go to https://fatty15.com/better and use code BETTER at checkout.BIOPTIMIZERSIf you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart.

Dr. Stephanie Estima dives into the invigorating world of sauna therapy and its myriad of health benefits. With a focus on the heart, Dr. Stephanie unpacks research revealing how regular sauna use can dramatically reduce the risk of sudden cardiac death and coronary heart disease, particularly emphasizing the practice's significance for women during perimenopause and menopause.From the calorie-burning prowess of infrared saunas to the muscle and cognitive enhancements attributed to heat shock proteins and nitric oxide, this episode is a comprehensive guide to incorporating sauna therapy into your wellness routine for improved metabolism, cardiovascular health, and overall well-being. Join Dr. Estima as she shares both scientific insights and personal experiences an try out your own sauna today. Episode Overview:0:00 Intro/Teaser1:11 Making Informed Health Decisions4:09 Benefits of Infrared Saunas7:28 Effects of Repeated Sauna Use12:19 Sauna Use and Cardiovascular Health15:33 Benefits of Sauna on Heart Health18:25 Sauna's Impact on Brain Health22:33 Understanding Perimenopause and Growth Hormone25:15 Heat-Induced Muscle Growth (Hyper Hypertrophy)29:55 Sauna for Enhanced Muscle Preservation31:53 Saunas and Nitric Oxide for Health32:38 Endorphins and Fitness39:17 Dr. Stephanie's Sauna Routine & Benefits41:01 Evening Sauna Routine for RecoveryResources Mentioned:Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360547/Arterial stiffness during whole‐body passive heat stress in healthy older adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503298/Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial: https://pubmed.ncbi.nlm.nih.gov/35785965/Turning Up the Heat: An Evaluation of the Evidence for Heating to Promote Exercise Recovery, Muscle Rehabilitation and Adaptation: https://pubmed.ncbi.nlm.nih.gov/29470824/The influence of Finnish sauna treatments on the concentrations of nitric oxide, 3-nitrotyrosine and selected markers of oxidative status in training and non-training men: https://pubmed.ncbi.nlm.nih.gov/31950931/A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10286597/Effect of post-exercise sauna bathing on the endurance performance of competitive male runners: https://pubmed.ncbi.nlm.nih.gov/16877041/Sauna use as a lifestyle practice to extend healthspan: https://pubmed.ncbi.nlm.nih.gov/34363927/Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men: https://pubmed.ncbi.nlm.nih.gov/27932366/Does sauna bathing protect against dementia? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7560162/How the sauna affects the endocrine system: https://pubmed.ncbi.nlm.nih.gov/3218898/Stephanie's Sauna: https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstimaWe are grateful to our sponsors:CAROL BIKEThis is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com.BODYBIOBodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTERJASPRInvesting in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners. 

Dr. Vonda Wright shares invaluable insights into the musculoskeletal syndrome of menopause, unravelling the complexities of arthralgia, inflammation, and the impact of decreasing estradiol on our joints, bone density, muscle mass, and fat distribution. She and Dr. Stephanie explore the phenomenon of frozen shoulder, its prevalence in the female population, and effective strategies for managing and preventing it.Dr. Vonda also unveils her cutting-edge training protocol for lifting heavy, emphasizing the importance of balanced upper and lower body workouts to promote strength and resilience. They also delve into the nuances of zone training, injury prevention, and the significance of stability and instability training in enhancing our physical prowess as we age gracefully.Get ready to be inspired and empowered as Dr. Wright uncovers the secrets to optimizing muscle health and vitality during menopause. So grab your headphones and tune in to this enlightening conversation.Episode Overview:0:00 Intro/Teaser0:01:29 Introduction to Muscles and Menopause0:03:28 Dr. Vonda Wright's Menopause Story0:13:41 Dr. Vonda's Menopause Experience0:24:33 Advocating for Women's Health0:31:31 Treatment Spectrum for Frozen Shoulder0:37:45 Preventing Frozen Shoulder in Women0:39:11 Preparing for Menopause0:39:33 The Power of Heavy Lifting0:42:08 The Importance of Rest Time0:43:50 The Effort of Heavy Lifting0:45:54 The Importance of Rest Periods0:48:49 The Significance of Warm-Ups0:50:25 Zone Two Training for Women0:51:50 Sprinting vs. Zone Two Training0:57:35 Mental Resilience in Sprinting0:59:43 Strength, Stability, and Injury Prevention1:09:26 Harnessing Muscle Satellite Cells1:11:31 Stimulating Muscle GrowthBio:Dr. Vonda Wright is a double-boarded, fellowship-trained orthopedic surgeon and internationally recognized authority on active aging and mobility. Dr. Wright’s practice focuses on minimally invasive surgery for hip preservation, shoulder and knee reconstruction, cartilage restoration, orthobiologics, and the latest in injury prevention and performance optimization. An intra-preneur, Dr. Wright was the founding director of the Performance and Research Initiative for Masters Athletes (PRIMA) and her pioneering research in mobility and musculoskeletal aging is changing the way we view and treat the aging process. More at https://www.drvondawright.comResources Mentioned:InSPIRe- Institute for Sports Performance and Innovative Research https://www.speaker.drvondawright.com/resources/researchHOT For Your Health podcast - https://podcasts.apple.com/ca/podcast/hot-for-your-health/id1055206993Estrogen Matters book - https://estrogenmatters.comHRT, Bioidenticals & Menopause: Benefits & Risks - https://drstephanieestima.com/podcasts/hrt-bioidenticals-menopause-benefits-risks/The Yentl Syndrome - https://www.nature.com/articles/353383a0.pdfInstagram - https://www.instagram.com/drvondawright/YouTube - https://www.youtube.com/user/vondawrightWe are grateful to our sponsors:PeluvaI'm a fan of Peluva, the natural evolution in minimalist footwear from NYT bestselling author and founder of Primal Kitchen, Mark Sisson. These low-profile shoes are designed to let feet be feet. Your toes get the space they actually need to help you ambulate properly. This smart-looking shoe allows for proprioception and retraining of the toe and ankle mortise.  Peluva delivers comfort, function, and style so you can relax, realign, and strengthen your feet to build health with every step. Go to https://peluva.com/DRSTEPHANIE to get 10% off your entire order.PrimeadineAutophagy, a cellular renewal and recycling process that mimics the benefits of fasting, tends to slow down as we age. That's where spermidine comes in. Wholly plant-derived spermidine promotes autophagy, as well as hormonal balance, healthy aging, energy, and hair growth. It also supports sleep quality; memory, cognition, and brain health; and skin and nail health. Primeadine captures the many benefits of this longevity molecule in capsule and powder form. I use it daily. Go to https://oxfordhealthspan.com/drstephanie to try it for yourself. Use code DRSTEPHANIE15 to save 15% off your order.BON CHARGEWhether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code BETTER at checkout for a 15% discount.

World-renowned neuroscientist Dr. Lisa Mosconi takes us on a profound exploration of menopause. Together with Dr. Stephanie, she delves into the intricate physiological and neurological changes that occur during the perimenopausal, menopausal, and postmenopausal phases.In this episode, you will learn about the metabolic, vasomotor, and neurological shifts reshaping women's brains, unravelling the mysteries behind hot flashes, mood swings, and cognitive alterations. You will also discover the evolutionary significance of menopause and the vital roles grandmothers play in human communities.From hormone replacement therapy nuances to empowering lifestyle interventions, this conversation offers invaluable insights for women navigating this transformative stage of life. Embark on a journey of understanding and empowerment, and gain a newfound appreciation for the resilience and adaptability of the female brain.Episode Overview:0:00 Intro/Teaser5:04 Unveiling the Menopause Brain15:08 The Neurological Impact of Menopause34:41 Neuronal Development and Puberty43:44 Pregnancy Brain Remodeling51:26 Evolutionary Significance of Menopause1:03:41 Neurological Changes Post-Menopause1:04:39 Hormone Replacement Therapy Considerations1:09:19 Estrogen and Progesterone Considerations1:11:46 Types of Progestogens and Progestins1:17:55 Hormone Options for Breast Cancer History1:20:22 Limitations and Alternatives of Hormone Therapy1:24:21 Future of Hormones: Designer Estrogens1:24:33 Lifestyle Modifications and Clinical Trials1:33:48 Exercise Routines and Preferences1:34:58 Importance of Greens and Nutrients1:39:20 Stress Reduction and Hormonal BalanceBio:Lisa Mosconi, PhD, is an associate professor of neuroscience in neurology and radiology at Weill Cornell Medicine and the director of the Women’s Brain Initiative and the Alzheimer’s Prevention Clinic at Weill Cornell Medicine/NewYork-Presbyterian Hospital. A world-renowned neuroscientist with a PhD in neuroscience and nuclear medicine from the University of Florence in Italy, Mosconi was listed as one of the seventeen most influential living female scientists by The Times and called “the Mona Lisa of Neuroscience” by ELLE International. She is the New York Times bestselling author of The XX Brain and Brain Food.Website URL: https://www.lisamosconi.com/Resources mentioned:The Menopause Brain book - https://www.lisamosconi.com/the-menopause-brainMenopause impacts human brain structure, connectivity, energy metabolism, and amyloid-beta deposition - https://pubmed.ncbi.nlm.nih.gov/34108509/Association of reproductive history with brain MRI biomarkers of dementia risk in midlife - https://pubmed.ncbi.nlm.nih.gov/34732544/More research - https://www.lisamosconi.com/researchWomen’s Brain Initiative - https://neurology.weill.cornell.edu/research/womens-brain-initiativeWe are grateful for our sponsors:BODYBIOBodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code “BETTER” at checkout at https://bodybio.com/BETTERCAROL BIKEThis is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com.BEAM MINERALSIt's almost impossible to get all of your minerals from food alone (as much as you would like to). So, if you want to increase your mineral intake quickly and easily, try BEAM Minerals. Visit https://beamminerals.com/better and get 20% off sitewide.

Dr. Szal Gottfried’s latest book, "The Autoimmune Cure," serves as the focal point for their discussion, where they explore how trauma can manifest as autoimmunity, the distinct experiences of women in facing trauma, and practical approaches to healing. Drawing from personal experiences and clinical expertise, Dr. Sara and Dr. Stephanie navigate through the intricacies of autoimmunity, offering invaluable insights for women and their loved ones seeking holistic approaches to wellness.Whether you're grappling with autoimmunity or simply curious about the intersection of trauma and health, this episode promises illuminating perspectives and actionable strategies for reclaiming vitality.Episode Overview0:00 Intro/Teaser1:25 Revisiting Autoimmunity with Dr. Sarah Szal Gottfried4:03 Diving Deeper into Trauma and Healing Practices26:06 MDMA Assisted Therapy43:43 Exploring Other Therapies53:35 Fear of Losing Stress Productivity57:19 Perimenopause as an Energetic Portal1:08:43 Gratefulness for Trauma1:11:58 Important Lab Tests1:14:18 Key Inflammatory Markers1:18:08 Adapting Exercise for Autoimmunity1:20:44 The Benefits of DivorceBioSara Szal Gottfried MD is a physician, researcher, author, and educator. She graduated from Harvard Medical School and MIT, and completed residency at UCSF, but is more likely to prescribe a CGM and personalized nutrition plan than the latest pharmaceutical. Dr. Gottfried is a global keynote speaker and the author of four New York Times bestselling books about hormones, nutrition, and health. Her latest book is called THE AUTOIMMUNE CURE (March 2024). She is Clinical Assistant Professor in Dept. of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, and Director of Precision Medicine at the Marcus Institute of Integrative Health. She takes care of executives and professional athletes. Her focus is at the interface of mental and physical health, N-of-1 trial design, personalized molecular profiling, use of wearables, and how to leverage these tools to improve health outcomes. Learn more at SaraGottfriedMD.comResources mentionedTHE AUTOIMMUNE CURE book - https://www.saragottfriedmd.com/ACE test - https://www.saragottfriedmd.com/discover-your-ace-score/Instagram - https://www.instagram.com/saragottfriedmdWe are grateful to our sponsorsBON CHARGEWhether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code "better" at checkout for a 15% discount.FATTY15Essential fatty acids create better skin, hair, nails, repair age-related damage to cells, and activate pathways that regulate sleep and mood. You can all that and save an additional 15% off of a 90-day subscription starter kit if you go to fatty15.com/better and use code BETTER at checkout.JASPRInvesting in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners. 

Gabby Reece isn't just a volleyball legend; she's a beacon of inspiration in health and fitness, a podcast host, a corporate speaker, a New York Times best-selling author, a devoted wife, and a nurturing mother. With a storied career as Nike's first female spokeswoman and a former professional beach volleyball player, Gabby embodies athleticism and grace.In this enlightening episode, Dr. Stephanie delves into Gabby's multi-faceted life, exploring her ventures like Laird Superfoods alongside her husband, Laird Hamilton. They also uncover the essence of womanhood through Gabby’s experiences as an athlete, entrepreneur, and matriarch.From navigating the transition from fitness model to sports icon to the intricacies of self-care and maintaining a thriving relationship, Gabby shares invaluable wisdom gained from her journey. At 54, she radiates a profound understanding of life's lessons and generously imparts her insights.Episode Overview0:00 Intro/Teaser1:16 Introduction to Gabby Reese: A Woman Who Conquered Life3:08 Overcoming Assumptions and Biases5:57 Being Authentic and Letting Go of Approval9:16 The Importance of Genuine Relationships and Feedback13:10 Finding Strength in Career, Family, and Personal Choices16:17 The Value of Women in the Post-Reproductive Stage21:43 Movement as the Key to Mental Capacity and Success29:16 Hypoxic Training: Building Endurance Underwater38:00 Different Types of Conflict: Dirty Fighting vs Clean Fighting42:35 Being the Flower or the Farmer in a Relationship45:50 Embracing Femininity and Challenging Stereotypes51:13 The Power of Love and Connection54:12 The Value of Quality Relationships Over Quantity of Time57:04 The Intentional Ingredients and Philosophy Behind Laird Superfoods1:00:08 Overcoming Obstacles in Product Formulation and Maintaining Integrity1:03:10 Italy's Stringent Food StandardsBioGabrielle Reece is not only a volleyball legend, but an inspirational health and fitness leader, podcast host, corporate speaker, New York Times bestselling author, wife, and mother. The former professional beach volleyball player and Nike’s first female spokeswoman is the definition of both athleticism and beauty. Gabby is a force to be reckoned with in the gym and on a microphone.
Resources MentionedOf Boys and Men: Why the Modern Male Is Struggling, Why It Matters, and What to Do about It - https://bookshop.org/p/books/of-boys-and-men-why-the-modern-male-is-struggling-why-it-matters-and-what-to-do-about-it-richard-v-reeves/18536826?ean=9780815739876Laird Superfood - https://lairdsuperfood.com use code Gabby2024 for a special discountGabby’s podcast - https://gabriellereece.com/podcast/Gabby’s website - https://gabriellereece.comWe are grateful to our sponsorsBODYBIOBodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code “BETTER” at checkout at https://bodybio.com/BETTERJASPRInvesting in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to  https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners.LMNTWe are a ski family and over this winter we have been using LMNT's Chocolate Medley. The chocolate chai is absolutely incredible with some boiling water and a splash of milk. And my kids love the chocolate mint with some hot water. If you head over to https://www.drinkLMNT.com/drestima you'll see an exclusive offer at the bottom of the page.

Dr. Sue Varma, board-certified psychiatrist or psychiatrist and Author of Practical Optimism, joins Dr. Stephanie in this episode and together, they explore practical strategies for bolstering mental fortitude, navigating emotions, and reclaiming control over one's time and mental space.Drawing from Dr. Varma's extensive experience, including her groundbreaking work at the World Trade Center Mental Health Program, they discuss techniques to combat overwhelm, embrace the Joy of Missing Out (JOMO), and cultivate meaningful connections through friendship.Whether you're seeking tools to regulate emotions, alleviate stress, or simply enhance your well-being, this episode promises invaluable insights for all. Tune in and embark on a journey toward resilience, empowerment, and practical optimism.Episode Overview:0:00 Intro/Teaser1:15 Stress and Resilience3:18 Practical Optimism: A Blend of Eastern and Western Philosophy6:20 Validating the Human Experience11:27 Medication and Calming Techniques for Inflammation19:35 The Power of Observing Emotional "Tells"27:08 Creating Distance from Negative Thoughts Through Mindful Observation35:15 Reframing Cognitive Strategies for Self-Reflection40:25 Finding Pleasure in Slowing Down and Appreciating the Senses43:54 Slowing Down and Savoring the Present Moment48:22 The Complexity of Emotions and Communication50:30 The Therapeutic Power of Crying and Communication54:20 Conflict Resolution: Resolving Conflicts Like Adults58:03 Example of a Couple's Damaging Behavior in a Three-Legged Race1:01:07 Communication Differences Between Men and Women1:04:14 The Power of Feeling Supported and the Danger of Schadenfreude1:09:54 The Importance of Relying on Others and Offering Help1:13:28 The Importance of Choices, Work, and Sacrifices1:20:12 Practical Optimism: The Art, Science, and Practice of Well-beingBio:Dr. Sue Varma is a board-certified psychiatrist who was the first medical director and attending psychiatrist at the World Trade Center Mental Health Program. She is also the go-to for all of the national morning shows on various topics related to mental health. Her first book examines how some people survive, even thrive, despite profound challenge, and how we can all optimize the things we have control over, while buffering ourselves from stress.Website: https://www.doctorsuevarma.com/Practical Optimism book: https://www.doctorsuevarma.com/book/Resources mentioned:It’s Not About the Nail - https://youtu.be/-4EDhdAHrOg?si=9zOcR3GR4E-9Ws5cWe are grateful to our sponsors:COLDTUREComing soon…BON CHARGEI am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine.  Head over to https://bonharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.TIMELINE NUTRITIONI'm in my mid-40s, and I've never felt more energized. One of the products I use to maximize this energy and help my muscles recover is Mitopure by Timeline. To feel your best, go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.

Cynthia Thurlow and Dr. Stephanie answer questions from both of their communities, covering topics ranging from managing hormones during breastfeeding while coping with insufficient sleep to issues concerning preconception and methods for cycle tracking.They also dive into the best contraceptives for younger women, strategies for supporting detoxification, addressing fibrocystic breasts, navigating autoimmune conditions and fibromyalgia, and determining the intensity of workout routines.There were also many questions about weight training, preferred pre-workouts, favourite supplements tailored for perimenopause and menopause, hormesis, and much more. Dr. Cynthia’s insights are as enlightening as ever, making this Ask Me Anything episode a must-listen for anyone on a journey toward optimal well-being.Episode Overview:0:00:00 Intro0:01:15 AMA with Cynthia Thurlow: Hormones and Working Out0:04:37 Strategies for Managing Sleep with a Breastfeeding Baby0:10:23 Morning Routine for Moms vs. Perfect Morning Routine0:18:59 Awareness and Observational Data for Infertility Journey0:23:19 Choosing the Best Contraceptive for Younger Women0:27:15 Different Types of Contraceptives and Potential Side Effects0:30:51 Lack of Informed Consent for Contraception Options0:36:47 Detoxification: Importance of Green Leafy Vegetables and Fiber Intake0:40:42 Understanding Estrogen Metabolism and Liver Detoxification0:45:59 Stimulating, Not Annihilating: Finding the Right Intensity0:48:18 Finding the Balance Between Pushing Yourself and Overdoing It0:52:36 Dealing with Increased Hunger During the Luteal Phase of Training0:52:48 Listen to Your Body and Feed It During Luteal Phase0:56:30 Experiment with Pre-Workout Meals and Coffee for Better Performance0:59:50 Whey Protein and Creatine for Muscle Maintenance1:03:34 Omega-3 and Other Key Supplements1:04:32 Hormesis and Middle-Aged Women: Stress Tolerance and Benefits1:08:22 Cold Plunge: Grit and Mental ResilienceBio:Cynthia is a nurse practitioner, CEO, and founder of the Everyday Wellness Project, and international speaker, with over 10 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show.Resources mentioned:Dr. Shanna Episode - https://drstephanieestima.com/podcasts/phthalates-bisphenols-the-future-of-human-fertility-with-dr-shanna-swan/Felice Gersh episode - https://drstephanieestima.com/podcasts/bioidentical-hormones-and-hrt-with-dr-felice-gersh/Connect with Cynthia on:Website - https://cynthiathurlow.comCynthia’s Books - https://cynthiathurlow.com/book-intermittent-fasting-transformation/We are grateful to our sponsors:LMNTNow for a limited time you too can get the LMNT Chocolate Medley and enjoy them hot as I have been doing with this exclusive insider bundle for you. When you buy three boxes of any flavor, doesn't have to be the chocolate it can be any of the flavors that they offer, you are going to get the fourth box free. If you head over to https://www.drinkLMNT.com/drestima you'll see that exclusive offer at the bottom of the page.AG1If you want to take ownership of your health, start with AG1. Try AG1 and get a free one-year supply of vitamin D3 and K2 as well as five free AG1 travel packs which are a life send when you are on the road. Get this offer, with your first purchase, exclusively at https://www.drinkag1.com/stephanieJASPRInvesting in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners. 

John Miles, CEO of Passion Struck is a seasoned leader with a military background. In this episode, John shares insights on how to create intentional living and how to break through mindset barriers.Together, John and Dr. Stephanie explore practical strategies for change, overcoming family and community dynamics, and embracing the hero's journey. They also unpack the importance of mindset shifts, addressing the challenges and obstacles that may arise on the path to personal growth.From family dynamics to the impact of friends and community, John sheds light on the common pitfalls that can hinder progress and shares strategies to overcome them. Take advantage of this episode to create your own roadmap to intentional living and unlock your passion.Episode Overview:0:00 Intro/Teaser1:28 Welcoming John Miles to the Show9:59 Transitioning into a New Chapter of Life13:14 Pursuing Dreams at Any Age16:41 Allowing Yourself to Dream and Desire23:13 Overcoming Obstacles and Self-Sabotage28:34 Shifting Perspective: Harnessing Growth Opportunities32:30 Solos: Vulnerability, Opinion, and Fear of Judgment38:28 Crafting a Future Self and Rebuilding Your Brand48:32 The Importance of Spiritual Hygiene and Self-Care56:24 The Power of Combining SEALFIT and Stephen Kotler's Techniques1:06:10 Different Levels of Progress on the Journey to PassionBio:John R. Miles is a leading authority on intentional behaviour change, personal growth, and leadership. He is a keynote speaker, author, top-rated show host, and the founder and CEO of Passion Struck. His globally renowned podcast, Passion Struck with John R. Miles, has garnered tens of millions of downloads and consistently holds the title of the #1 alternative health podcast worldwide, securing its place among the top Global 100 podcasts on Apple Podcasts.Resources mentioned:Worry Wastes Your Life - https://legacyproject.human.cornell.edu/2013/04/11/worry-wastes-your-life-2/Steven Kotler’s work - https://www.stevenkotler.comCommander Mark Devine’s work - https://unbeatablemind.comJohn’s book “Passion Struck” - https://passionstruck.com/passion-struck-book/  We are grateful to our sponsors:TIMELINE NUTRITIONI'm in my mid 40s, and I've never felt more energized. One of the products I use to maximize this energy and help my muscles recover is Mitopure by Timeline. To feel your best, go to timelinenutrition.com/better and use code BETTER to get 10% off your order.JASPRInvesting in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners.

From the impact of wildfires and trapped pollens indoors to unseen pollutants like VOCs, off-gassing, and cooking byproducts, this conversation spans practical solutions. Dr. Stephanie and Mike outline protocols ranging from simple measures like opening windows and incorporating plants to investing in advanced air purification systems. They also cover geographical nuances, addressing challenges in different climates, from mould concerns in cold and humid regions to issues faced in arid environments.Special discount: get 20% off a wonderful Jaspr air filter using code BETTER at https://jaspr.co/better until Feb 5 - and then 10% off after that. Notably, the episode explores the critical link between air quality and cognitive health, providing invaluable insights for those looking to enhance overall well-being in the new year. Don't miss this informative conversation with Mike Feldstein—it's a comprehensive guide for anyone seeking to optimize their health through better air quality.Episode Overview:0:00 Intro1:20 Introduction to the conversation on air quality3:53 Air Quality Day and the Importance of Clean Air7:09 Understanding the Impact of Wildfire Smoke on Indoor Air Quality13:06 Furnace Filters and the Importance of Clean Air18:52 VOCs and the Impact on Air Quality22:12 Air Quality Affects Brain Performance30:39 The Importance of Clean Air for Travelers39:33 Importance of Clean Air for Better Sleep Quality43:33 Placement of Air Purifiers in Bedrooms and Other Areas46:50 Improving Sleep Quality with a Simple Tip50:18 Easy, Low-Cost Solutions for Improving Indoor Air Quality53:36 Cooking Outside and the Importance of Ventilation in Homes57:57 Importance of Checking Bathroom Fan and Range Hood Functionality1:06:47 The Jaspr Unit's Modern Design and Aesthetic Appeal1:15:25 Understanding Fallow Time in Surgical Operating Rooms1:18:31 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.20150213Air Quality and Error Quantity: Pollution and Performance in a High-Skilled, Quality-Focused Occupation - https://www.journals.uchicago.edu/doi/full/10.1086/698728Indoor Air Quality and Strategic Decision Making - https://pubsonline.informs.org/doi/10.1287/mnsc.2022.4643Associations 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/S0160412023002179NASA’s Plant Science is Rooted in Earth and Shoots for the Stars - https://science.nasa.gov/science-research/biological-physical-sciences/nasa-plant-science-is-rooted-in-earth-and-shoots-for-the-stars/Connect with Mike on:IG: https://www.instagram.com/jasprco/We are grateful to our sponsors:ApolloI 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 BikeOne 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.comBeam MineralsIt is almost impossible to get all of your minerals from food alone as much as we would like it to be. So, if you want to increase your mineral intake quickly and easily, try Beam Minerals for yourself. Head over to https://beamminerals.com/better for 20% off of the entire store. 

Dr. David Rabin, guides us through the realms of distress, bad stress, and eustress, the good stress that can benefit us – with exercise as a prime example. The conversation unravels the collective stress epidemic and delves into the physiological consequences of chronic inflammation and stress.Dr. Rabin shares his insights on mechanisms and interventions that can enhance parasympathetic function. From breathing exercises to meditation, Dr. Estima and Dr. Rabin explore a vast array of tools for healing. Heart rate variability takes center stage, becoming a crucial predictor for longevity. The duo explores its origins, manipulability, and the intriguing variations between individuals – addressing questions about age, genetics, and nutrition and their impact on HRV.Dr. Estima and Dr. Rabin also venture into the fascinating realm of the female stress response and feeling safe, uncovering the unique and distinct ways women navigate stress compared to their male counterparts. The exploration of this topic promises an engaging and enlightening discussion that sets this episode apart.Episode Overview:00:00 Intro and Teaser01:08 Introduction to Stress and Its Impact on the Body04:02 Understanding the Difference Between Eustress and Distress08:24 Individual Responses to Stress Based on Personal History10:37 The Meaning of Wearing Masks: Personal Choice or Political Statement?20:26 Training the Mind-Body Connection for Resilience23:28 Collective Distress and Hyper-vigilance in Society26:23 The Connection Between Stress and Learning Difficulties29:25 The Primitive Stress Response: Survival Threats and Fear33:13 Biomarkers for Stress and Sympathetic Dominance36:09 Understanding Heart Rate Variability (HRV) and Its Significance39:25 Factors Affecting HRV: Individual Differences and Upward Trends48:44 The Importance of Feeling Safe for Sleep and Health57:54 The Benefits of Soothing Touch and Apollo Wearable62:34 Introducing Apollo Neuro: Frequencies for Body Wellness66:16 The Benefits of Apollo Neuro for Sleep and RecoveryBio:Dr. Dave Rabin, MD, PhD, is a neuroscientist, board-certified psychiatrist and Executive Director of The Board of Medicine, who is one of only a handful of psychedelic experts duly credentialed as an MD and PhD and practicing ketamine and MDMA-assisted therapy with his patients. In 15 years of studying the impact of chronic stress in humans, he focuses on non-invasive therapies for treatment-resistant illnesses. He is also the Co-founder & Chief Medical Officer at Apollo Neuroscience, the first scientifically validated wearable technology to improve heart rate variability, focus, relaxation, and access to meditative states by delivering gentle vibrations to the body.Resources mentioned:https://Apolloneuro.comhttps://Wearablehugs.comSocial @drdavidrabinWe are grateful to our sponsors:EquipEquip Foods Prime Protein is a complete beef protein with the nutritional equivalent of a 4-ounce grass-fed beef. But it tastes like dessert, not beef. So head over to https://equipfoods.com/better and use code better at checkout. It is going to give you a whopping 20% off of your entire order.TimelineA consequence of aging is declining mitochondria. Mitopure helps to improve energy so that you can continue to engage in the activities you love. Go to https://www.timelinenutrition.com/better and the code will be “BETTER” for 10% off your order.Bon ChargeIf you want glowing, younger, firmer-looking skin this year with minimal effort or time without really changing your usual day or night routine, head over to https://boncharge.com/better and use the discount code better at checkout and that gives you 15% off your entire cart.

Dr. Tommy Wood is a Neuroscientist, Researcher, and Athletic Performance Consultant and in this episode, he and Dr. Stephanie explore the crucial links between muscle strength, nutrition, and brain health, addressing age-related decline and prevention.Dr. Wood, a distinguished scholar with extensive expertise, also covers topics ranging from the impact of muscle on cognitive health to nutrition strategies for optimal aging. The episode also delves into systemic inflammation, omega-3s, and supplementation's role in reducing cardiovascular risks.Discover the fascinating connection between language learning and a healthy brain, followed by a deep dive into Dr. Wood's specialization - head injuries. Gain valuable insights into injury mechanisms, metabolic demands, and effective strategies for acute and chronic stages of concussion.Resources mentionedCod Liver Oil https://www.greenpasture.org/product/blue-ice-blend-liquid/Podcast https://www.brainjo.academy/the-better-brain-fitness-podcast/Citicoline (Cognizin) in the treatment of cognitive impairment https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2695184/Thorne Vitamins https://www.thorne.comConnect with Dr. Tommy onIG https://www.instagram.com/drtommywood/Website https://www.drtommywood.comEpisode Overview0:00:00 Intro teaser0:01:16 Introduction to Dr. Tommy Wood0:04:24 Sleep, Exercise, and Supplementation for Head Injury Recovery0:07:10 Exercise and Cognitive Function: The Minimum Effective Dose0:16:58 Importance of Muscle Quality and Evaluation0:21:41 Strength Relative to Body Size Predicts Cognitive Function0:26:27 Working on a Simple Predictor of Muscle Quality Based on Blood Tests0:30:06 Understanding FFMI and Its Importance in Healthy Living0:39:04 The Importance of Omega-3s and Brain Health0:42:24 Debunking Myths About Omega-3s0:48:22 Creatine Supplementation and Cognitive Function in Older Individuals0:52:22 Complementary Roles of EPA and DHA in the Brain0:55:46 The Importance of Eggs as a Primary Source of Choline1:00:20 Age-Related Cognitive Decline and Lifestyle Factors1:06:10 Stimulating the Brain for Optimal Cognitive Function1:15:07 The Benefits of Coordination-Based Movements and Social Activities1:18:17 Pushing Boundaries and the Importance of Failure for Learning1:23:27 Defining a Concussion: Impact on Neuronal Function1:27:17 The Traumatic Impact of an Accident1:30:08 The Challenges of Concussion Research and Individual Variations1:33:09 Exploring the Role of Sex Effects in Brain Injuries1:35:46 Lack of Evidence for Cooling Caps and Devices in Concussion Treatment1:39:32 Palm Cooling Not Effective for Brain Temperature Control1:43:08 Ketone Bodies Show Promise, but More Research Needed1:46:23 Importance of Sleep and Supplements for Concussion RecoveryWe are grateful to our sponsorsLevelsTracking your glucose can help you learn more about what you should and shouldn't be eating based on your own unique physiology. Right now Levels is offering my listeners an additional two free months off their annual membership. Just use the link https://levels.link/betterBeamIf you want to replenish your mineral stores and detox your body, don’t buy a cabinet full of supplements, just take BEAM Minerals humic and fulvic minerals every morning. Go to https://beamminerals.com/better for 20% off the entire store.ApolloAfter wearing the Apollo Neuro device during sleep consistently for two months, I found a marked improvement in my HRV overnight, suggesting my autonomic system is regulating itself more efficiently. To experience Apollo for yourself go to https://apolloneuro.com/better and use code BETTER at checkout to get $50 off.

In this conversation, Dr. Suzanne and Dr. Stephanie explore the intricate journey from perimenopause to menopause, shedding light on the clinical indicators and hormonal shifts that mark this transformative phase. Join them as they unravel the mysteries of FSH, LH, thyroid, and the fascinating grandmother theory of evolution.Dr. Suzanne also shares insights on diverse aspects of menopause. From the impact of estrogen changes on incontinence, sexual function, and vasomotor disturbances, to a discussion on bioidentical hormones and the often controversial testosterone replacement therapy for females.This episode isn't just a conversation; it's a comprehensive guide to optimizing health, empowerment, and flourishing as we age.Connect with Suzanne:Website - https://thedrsuzanne.com/Facebook - https://www.facebook.com/askdrsuzanne/Twitter - https://twitter.com/askdrsuzanneLinkedIn - https://www.linkedin.com/in/askdrsuzanne/IG - https://www.instagram.com/askdrsuzanne/?hl=enTikTok - https://www.tiktok.com/@askdrsuzanneYouTube - https://www.youtube.com/user/askdrsuzanne/videosEpisode Overview:0:00 Intro4:10 Welcome Dr. Suzanne Gilberg-Lenz13:08 Embracing Feminine Energy: Softness, Strength, and Vulnerability16:26 Defining Menopause and Perimenopause: Terminology and Transitions19:36 Menopause: Not a Disease, But a Natural Developmental Phase24:49 Perimenopause: Changes in Hormonal Orchestrations31:03 Childhood Memories and Conversations with Grandparents39:14 Thyroid and Reproductive Hormones Impact on Each Other42:16 Inflammation, Thyroid, and Gut Health49:29 Open Conversation and Respect in Healthcare Disagreements56:26 Understanding the Pelvic Floor and Its Functions1:04:26 The Protective Role of Fat and Beta-Amyloid Plaques1:12:53 The Importance of Having Early Conversations About Disruption1:16:04 Off-label Uses of Hormone Therapy for Dryness and More1:19:24 Personality Changes and Anxiety in Menopause1:22:42 The Complexity of Libido and the Role of Testosterone1:26:04 Nurturing a Deep and Meaningful Connection in Relationships1:29:29 Where to Find Dr. Suzanne’s ResourcesWe are grateful to our sponsors:NeurohackerWe want to have the privilege of aging, right? Well, this is going to help you age well. Go to https://neurohacker.com/better to try Qualia Senolytic with a 100-day money-back guarantee and use code BETTER to get you 15% off of your order.CAROL BikeLadies this is possibly my favorite cardio machine ever. For a limited time, get $100 off CAROL Bike with promo code BETTER. Visit https://www.carolbike.com today.Timeline NutritionI'm in my mid 40s and I have never felt more energized. One of the products I use to get this energy is TimeLine. To feel your best, go to https://www.timelinenutrition.com/better and the code will be “BETTER” for 10% off your order

Dr. Tony Youn (America's Holistic Plastic Surgeon) is an expert in skincare and beauty and in this episode, he and Dr. Stephanie dive deep into the world of skin, aging, and the holistic approach to maintaining youthful skin.This episode is a candid conversation about collagen degradation, elastin maintenance, and the essential beauty routines for morning and night. Discover the secrets to an ideal skincare routine, and for those who love going the extra mile, explore additional skincare practices, as Dr. Stephanie and Dr. Youn share their insights.Resources mentioned:QURE Dermal Stamper - https://www.qureskincare.com/Kyle Gillett’s episode - https://hellobetty.club/hormone-optimization-testosterone-hrt-hair-loss-obesity-with-dr-kyle-gillett-md/Ekashi Oil - https://www.hairprescriptives.com/products/ekakshi-oil-complex-active-hair-and-scalp-serum-treatment?variant=20366958887023Support your local bookstores - https://bookshop.org Connect with Tony on:Website: https://autojuvenation.comTony's book: https://bookshop.org/p/books/younger-for-life-feel-great-look-your-best-and-extend-your-healthspan-at-any-age-original-anthony-youn/20054917?ean=9781335007872IG: https://www.instagram.com/tonyyounmdYouTube: https://www.youtube.com/@doctoryounTikTok: https://www.tiktok.com/@doctoryounFacebook: https://www.facebook.com/dryounX: https://www.twitter.com/TonyYounMDTony's website: https://www.younbeauty.comEpisode Overview:00:00 - Intro05:02 - Rejection Marketing and Aging Skin15:28 - Skincare Routine and the Timeframe for Improvement20:02 - Anti-Aging Products for Your Skin31:24 - Discussion on Sunscreen and Sun Protection40:33 - Treating Age Spots48:43 - Options and Techniques for Facial Rejuvenation58:39 - Face Yoga and Microcurrent Pros and Cons01:05:02 - Botox and Lip Enhancement01:15:15 - Options for Injectable Fillers and Associated Dangers01:19:57 - Natural Solutions for Thinning Hair01:28:19 - Brazilian Butt Lift WarningWe are grateful to our sponsors:Timeline NutritionOne of the cornerstones of my health regimen is Timeline Nutrition's Mitopure which re-energizes your mitochondria. So, if you want to have more energy, go to https://www.timelinenutrition.com/better and use the code BETTER for 10% off your order.Bon Charge If you want glowing, younger, firmer-looking skin this year with minimal effort or time without really changing your usual day or night routine, head over to https://boncharge.com/better and use the discount code better at checkout and that gives you 15% off your entire cart.ApolloTo get better HRV and improve your deep sleep, head on over to https://apolloneuro.com/better and use code BETTER at checkout to get $50 off at checkout.

In this solo episode with Dr. Stephanie, she prepares you for the new year. To do that she shares with you a few questions that emphasize valuing ourselves, not seeking approval, and focusing on self-worth. She also discusses navigating obstacles, encourages self-reflection, and shares her own annual planning process.Remember, we are in the business of turning dreams into memories and Dr. Stephanie hopes that with the help of this episode, you will do the same in your year to come.Resources mentioned:Vivid Vision planning https://consciouscopy.co/vivid-vision-examples/Dr. Julia DiGangi episode https://hellobetty.club/mastering-your-emotions-pain-and-becoming-magnetic-with-dr-julia-digangi/Dr. Stephanie’s lab sheet https://hellobetty.club/practitioner-resourcesThe Love Language Quiz https://5lovelanguages.com/quizzes/love-languageEpisode Overview:0:00:00 Intro0:00:42 Finding Clarity During Holiday Time0:02:10 Exploring Self-Reliance and Asking for Help0:06:34 Balancing Others' Opinions with Self-Acceptance0:10:14 Others' Resistance to Growth and Change0:12:21 Embracing Your Light and Darkness0:14:42 Designing the Perfect Day with Assurance0:18:04 Annual Planning Meeting: Health, Fitness, Business, Relationships, Wins0:24:05 Gratitude to the Listener and the Team

In this special re-release, Dr. Stephanie dives deep into Alan's wealth of knowledge, exploring his influential work and notable clients. Alan shares his contributions to scientific literature, from popular magazines to peer-reviewed journals. Alan doesn't just stop at research; he brings his expertise to the field, designing programs for recreational enthusiasts, professional athletes, and everyday individuals striving to be their best.In this episode, Alan and Dr. Stephanie give you a masterclass on protein - from protein timing to optimizing muscle mass, they cover it all. Explore the anabolic window, delve into the world of plant versus animal proteins, and brace yourself for some controversial gems revealed towards the end of the conversation.Resources mentioned in the episode:Alan's AARR Research Review - https://alanaragon.com/aarr/Alan’s Book “Flexible Dieting” - https://alanaragon.com/books/Study: How much protein in a single meal can be used for muscle building - https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1Study: Animal vs Plant Protein - https://pubmed.ncbi.nlm.nih.gov/36822394/Quorn Protein - https://www.quorn.us/mycoproteinStudy: SWAP MEAT - https://med.stanford.edu/nutrition/research/completed-studies/SWAPMEATstudy.htmlEpisode Overview:0:00 Intro2:55 The Importance of Flexible Thinking in Nutrition6:24 Understanding What Flexible Dieting Really Means14:21 Alan's Position on Nutrient Timing15:35 The RDA has not been changed since 1980.27:15 Loss of Muscle Mass: The Beginning of the End30:57 Protein Intake for General Population: 1.2-1.6 grams per kilogram?35:22 Protein per Meal Concern for the Elderly38:21 The Importance of Protein for Women's Muscle Mass42:16 The Role of Pre-Bed Protein in Muscle Protein Synthesis49:03 Fasting and Autophagy: Understanding the Basics1:00:15 Glycogen Resynthesis and the Importance of Carbohydrate Intake1:03:43 The Theory of the Post-Exercise Anabolic Window1:07:28 Doubts About the Importance of the Anabolic Window and Focus on Nutrient Availability1:12:07 Post-Workout Shake vs Regularly Scheduled Meals1:16:44 Timing and Loading Phase of Creatine Supplementation1:20:33 Simon's Tree-Jacked Hippie Persona1:24:50 Confounding Variation Due to Responders and Non-Responders1:28:14 Study Limitations: Specific Protein Type and Training Status1:31:30 Considering Long-Term Health and Nutritional Factors1:32:51 Concerns About Long-Term Vegetarian/Vegan Diets and Nutrition Deficiencies1:37:25 The Reality of Some People Exiting Veganism for Health ReasonsWe are grateful to our sponsors:ApolloTo get better HRV and improve your deep sleep, head on over to https://apolloneuro.com/better and use code BETTER at checkout to get $50 off at checkout.EquipHave fun hitting your protein goals with grass-fed beef isolate from Equip. Head on over to https://equipfoods.com/better and use code BETTER at checkout, which is going to give you 20% off of your entire cart. 

Dr. Bikman is an expert in the intricate topic of fat metabolism, specifically exploring how fat cells transform from reproductive to menopausal years and the metabolic implications of this transition. This conversation also covers insulin resistance and sensitivity throughout the menstrual cycle, addressing female-specific disorders, optimal protein sources, and the nuanced mechanisms of different types of fat.With a deliberate focus on empowering women to embrace a positive perspective on fat, the episode provides valuable insights for those in both reproductive and menopausal stages, offering a deep dive into the metabolic consequences faced by women in these phases of life. This lively and informative chat with Dr. Bikman with leave you with a brand-new perspective on fat.Resources Mentioned:The previous episode with Ben: https://podcasts.apple.com/ca/podcast/ben-bikman-on-why-we-get-sick-insulin-resistance-and/id1479074542?i=1000507284064Ben Bikman glucagon talk: https://www.youtube.com/watch?v=z3fO5aTD6JU&ab_channel=LowCarbDownUnderSurvival of the Fattest book: https://amzn.to/3uAIuugHLTH CODE meal replacement shake: https://gethlth.com/More on Dr. Bikman:Website - https://www.insuliniq.comEpisode Overview:0:00 - Intro0:05:11 The Importance of Fat Cells and Their Role in Metabolism0:11:11 Mitochondria in Brown Fat Cells and Cellular Work0:14:32 The Beiging Effect on White Fat Cells0:20:05 Society's Issue: Offense in Scientific Discussions0:24:12 Sex Hormones and Fat Storage in Females0:28:31 The Metabolic Burden of Pregnancy and Lactation0:37:13 Women's Metabolic Changes with Age and Fertility0:46:50 The Effects of Hypertrophic Fat Cells0:50:40 Glucagon: The Opposite of Insulin0:56:06 Protein and Glucose Interaction and Insulin Spiking Effect1:05:36 The Challenges of Plant Proteins and Heavy Metals1:09:00 The Controversial Role of Protein in the Blue Zones1:18:42 Resistance Training for Muscle Growth1:28:08 Convenient Nutrition for Busy Lifestyles1:29:41 The Importance of Ending a Fast ProperlyTBDWe are grateful to our sponsors:DIVIIf you want to start a healthy scalp routine that leads to healthier hair, I have a special offer for you! Go to https://diviofficial.com/BETTER or enter BETTER at checkout to get 20% off your first order.Timeline NutritionOne of the cornerstones of my health regimen is Timeline Nutrition's Mitopure which re-energizes your mitochondria. So, if you want to have more energy, go to https://www.timelinenutrition.com/better and use the code BETTER for 10% off your order.