Better! with Dr. Stephanie

Dr. Brianna Stubbs, Director of Translational Science at the Buck Institute for Research on Aging, dives into the fascinating world of ketones. She shares how ketones can enhance athletic performance, aid muscle retention, and regulate appetite. Discover the impact of these energy boosters on cognitive function and recovery, especially for women facing hormonal changes. Brianna also discusses practical strategies for incorporating ketones into daily life, their influence on aging, and the latest research promoting healthy longevity.

Alessandra Zonari, Co-founder and CSO of OneSkin, specializes in stem cell biology and skin regeneration. She dives into the science of hair loss, detailing how hormonal changes and inflammation affect women differently than men. Discover groundbreaking peptides like OS1 and their potential to enhance hair follicle health. Alessandra shares practical advice on using hair care products, the benefits of red light therapy, and the importance of a healthy scalp for vibrant hair. Tune in for a blend of science and actionable insights!

Dr. Sara Reardon, a board-certified pelvic floor physical therapist known as The Vagina Whisperer, dives deep into the vital topic of pelvic floor health. She tackles common issues like urinary incontinence, pelvic organ prolapse, and postpartum care, sharing essential tips for maintaining pelvic strength. Learn how muscle tension affects well-being and the importance of lifestyle changes. With a blend of humor and expertise, Dr. Reardon encourages women to embrace proactive pelvic health practices and dispel societal stigmas surrounding these vital conversations.

Dr. Diana Hill, a clinical psychologist and expert in acceptance and commitment therapy, and Katy Bowman, a biomechanist and founder of Nutritious Movement, discuss the psychology of movement and common objections to physical activity. They explore the definition of movement, its joy, and healing body image. They also address the 44 common objections, including overcoming time constraints, finding joy in movement, psychological flexibility, and self-compassion in making healthier choices in their new book.Episode Overview (timestamps are approximate):(0:00) Intro/Teaser(14:00) Finding Joy in Movement(23:00) Living Out Values Through Movement(33:00) Shaping Movement and Building Connections(36:00) Understanding and Challenging Body Image Ideals(42:00) Reclaiming Body Confidence Through Self-Compassion(55:00) Overcoming Resistance Through Movement Mastery(1:09:00) The “After Party” with Dr. StephanieResources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep419A huge thank you to our sponsors:BON CHARGE - Achieve glowing skin and more energy with BON CHARGE's amazing products. Get 15% off at https://boncharge.com/better with code BETTER.QUALIA SENOLYTIC - Support healthy aging with Qualia Senolytic. Save 15% at https://qualialife.com/better with code BETTER.BIOPTIMIZERS MASSZYME - Life is too short to suffer from digestion problems. So go to https://bioptimizers.com/better and use code BETTER to get 10% off your order.WALKING PAD - Low intensity exercise like walking is one of the best ways to burn fat. Go to https://www.walkingpad.com/DRSTEPHANIE and use the code DRSTEPHANIE for 30% off selected collections.

Abbie Smith-Ryan PhD, an expert in exercise and nutritional strategies for women’s health, especially during perimenopause, menopause and obesity, discusses evidence-based methods to accelerate fat loss, increase muscle mass, and improve well-being and longevity for women. Topics include accurate body composition measurement, the role of protein and fibre, optimizing pre- and post-exercise fueling, metabolic adaptation, and supplements like Omega-3s, vitamin D, magnesium, and creatine. Dr. Smith-Ryan also stresses consistent, varied exercise routines and mental and physical recovery.Episode Overview (timestamps are approximate):(0:00) Intro/Teaser(11:00) Nutrition for Body Recomposition(22:00) Nutrient Timing Pre and Post Exercise(32:00) Protein Intake for Women(43:00) The Benefits of Inefficiencies(48:00) Optimal Exercise Frequency and Variety(56:00) Key Supplements for Women's Health(1:05:00) Optimizing Perimenopause Nutrition & Recovery(1:12:00) The “After Party” with Dr. StephanieResources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep418/A huge thanks to our sponsors:TIMELINE - Improve energy at the cellular level with Mitopure. Save 10% at https://timelinenutrition.com/better with code BETTER.ONESKIN  - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER.LVLUP - Midlife hormonal changes can wreak havoc on your gut health. Ultimate GI Repair combines powerful gut-healing peptides BPC-157, Larazotide Acetate and KPV with gut-nourishing naturals like Zinc L-Caronsine, EMIQ, Quercetin and Tributyrin to soothe your changing digestion. To learn more, visit https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.BODYBIO - Support your health with Fish Oil Plus. Great straight or in smoothies! Use code BETTER at https://bodybio.com/better for 15% off.

Get ready to dive into how women breathe differently from men. The renowned breath expert, Patrick McKeon, explores the connection between breathing and hormones throughout our menstrual cycle, perimenopause, and menopause. The episode talks about how poor breathing patterns can affect conditions like PMS, anxiety, and sleep disorders, and why nasal breathing is so important for our overall health. Patrick also shares some practical breathing exercises that you can try at home to improve your breathing and well-being. If you’re looking to optimize your health through functional breathing, this episode is definitely worth taking a breather for!Episode Overview (timestamps are approximate):(0:00) Intro/Teaser(6:00) Connection Between Breathing and Menstrual Cycle(16:00) Impact of Breathing on Health(21:00) Optimizing Breathing for Performance and Health(28:00) Optimizing Breathing Techniques for Health(40:00) Improving Breathing Through Diaphragmatic Expansion(54:00) Enhancing Diaphragmatic Breathing Techniques(60:00) Gender, Breathing, and Sleep Changes(1:12:00) Impact of Aging on Sleep Quality(1:20:00) Breath and Women's Health(1:26:00) The "After-Party" with Dr. StephanieResources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep417/A huge thanks to our sponsors:BIOPTIMIZERS - Contains multiple types of magnesium plus cofactors like B6 to enhance absorption. Visit https://bioptimizers.com/better and use code BETTER to save 10%.MAUI NUI VENISON - Packed with essential vitamins, minerals, and bioavailable compounds that support energy, performance, and overall health. Head over to  https://mauinuivenison.com/better to checkout their premium snack sticks and fresh starter boxes.BON CHARGE - Achieve glowing skin and more energy with BON CHARGE's amazing products. Get 15% off at https://boncharge.com/better with code BETTER.WALKING PAD - Low intensity exercise like walking is one of the best ways to burn fat. Go to https://www.walkingpad.com/DRSTEPHANIE and use the code DRSTEPHANIE for 30% off selected collections.

Ben Azadi discusses the significance of inflammation in health, metabolism, and hormonal balance. Chronic inflammation impacts cellular function, detoxification, and hormonal signalling. The episode debunks common metabolism misconceptions and emphasizes the importance of long-term lifestyle changes for weight management. Ben and Dr. Stephanie Estima explore various aspects of metabolic health, including understanding success beyond weight loss, the role of carbohydrates, sleep’s criticality, and fasting’s benefits.Episode Overview (timestamps are approximate):(0:00) Intro/Teaser(5:00) Cell Inflammation and Detox Connection(14:00) Detox, Inflammation, and Hormone Dysfunction(23:00) Intuitive Eating and Metabolism Misconceptions(30:00) Menopause and Muscle Hypertrophy(38:00) Scale vs. Non-Scale Victories(45:00) Metabolic Flexibility and Sleep Quality(55:00) Melatonin and Fasting for Women(1:02:00) Fasting, Exercise, and Metabolic Flexibility(1:11:00) The "After Party" with Dr. StephanieResources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep416/We are grateful to our sponsors:ONESKIN - Use the power of peptides for fuller, glowing hair. Save 15% at https://oneskin.co/better with code BETTER.EQUIP - Support your entire body: bones, joints, gut, and skin with Equip. Get 20% off at https://equipfoods.com/better with code BETTER.TIMELINE - Improve energy at the cellular level with Mitopure. Save 10% at https://timelinenutrition.com/better with code BETTER.PELUVA - Stylish shoes that support healthy feet. Save 10% at https://peluva.com/DRSTEPHANIE with code DRSTEPHANIE.

Chalene Johnson, a fitness legend and bestselling author, shares her expertise on health challenges women face during perimenopause and menopause. She discusses the pitfalls of intense workout programs and the importance of gentle, incremental lifestyle changes. With a focus on hormonal shifts, she emphasizes self-compassion over strict dieting and suggests strength training as a game-changer. Chalene also tackles societal pressures around body image and highlights the need for open conversations about women's health, encouraging a positive view on aging.

Introducing 'She Said, She Said,' a deep dive into women's health with Dr. Stephanie and her close friend Cynthia Thurlow. Together, they tackle important topics such as the impact of short social media clips on wellness knowledge and the universal frustration of midlife weight gain.Episode Overview (timestamps are approximate):(0:00) Intro/Teaser(12:00) Adapting Diets in Menopause(23:00) Navigating Menopause and Beyond(32:00) Maximizing Protein Intake for Aging Adults(44:00) How to Handle Stress in Menopause(48:00) Optimizing Workouts During Menopause(58:00) Coffee and Pre-Workout TipsResources mentioned in this episode are available at https://drstephanieestima.com/podcasts/ep414/We are grateful our sponsors:TIMELINE - Improve energy at the cellular level with Mitopure. Save 10% at https://timelinenutrition.com/better with code BETTER.CREATE - If your goal is to be more of a muscle mommy and simultaneously tackle brain fog and fatigue, visit https://trycreate.co/DRSTEPHANIE and use code DRSTEPHANIE for 20% off your purchase.ONESKIN  - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER.PRIMEADINE  - Support memory, hormones, and hair growth. Save 15% at https://OxfordHealthspan.com/DrStephanie with code DrStephanie15.

Dr. Scott Barry Kaufman, a psychology professor at Columbia University, explores self-actualization and the importance of taking responsibility for our lives. He discusses the impact of trauma, the distinction between being a victim and an empowered individual, and how embracing uncomfortable feelings fosters growth. Dr. Kaufman emphasizes emotional regulation, the power of sensitivity combined with kindness, and the significance of gratitude, encouraging us to choose growth over fear.Episode Overview (timestamps are approximate):(0:00) Intro/Teaser(4:00) Empowerment Mindset vs. Victim Mentality(13:00) Navigating Victim Mindset to Empowerment(27:00) Embracing Vulnerability and Empathy(36:00) Harnessing HSP and Emotional Intelligence(43:00) Exploring Honest Love and Personal Growth(44:00) The “After Party” with Dr. StephanieResources mentioned in this episode found at https://drstephanieestima.com/podcasts/ep413/A huge thank you to our sponsors:BIOPTIMIZERS MASSZYME - Life is too short to suffer from digestion problems. So go to https://bioptimizers.com/better and use code BETTER to get 10% off your order.Maui Nui Venison - Packed with essential vitamins, minerals, and bioavailable compounds that support energy, performance, and overall health. Head over to  https://mauinuivenison.com/better to checkout their premium collection of snack sticks and fresh starter boxesLUMEN - Measure your metabolism through your breath to know if you’re burning fat or carbs, and get tailored guidance to improve your nutrition, workouts, sleep, and stress. Visit https://lumen.me/BETTER and use code BETTER to get 20% off your purchase.KETONE-IQ  - boosts energy, focus, endurance, and athletic performance with this daily supplement that puts you in ketosis within minutes. Get 30% off when you Subscribe & Save at https://ketone.com/STEPHANIE