Better! with Dr. Stephanie

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 EnterpriseDunning Kruger EffectMatthew Walker’s book: Why We Sleep Episode Overview:0:00 - Introduction4:47 - Why people need to know more about concussions11:48 - Paul’s early experiences and how they affected his outlook22:23 - Pauls’ work, sport and what makes him tick33:48 - Who Paul was when he got the concussion38:58 - Where Paul got his optimism from45:48 - Paul’s accident59:21 - How the concussion was diagnosed01:01:17 - The next few weeks after the accident01:08:22 - How Paul’s wife handled the changes01:15:31 - How the concussion affect Paul’s family01:24:26 - The symptoms over the next 2-3 years01:29:57 - The next phase of life with a concussionWe’d like to thank our sponsors:Athletic Greens – redeem an exclusive offer hereFourSigmatic Use code DRSTEPHANIE for 10% offOrion Red Light Therapy – Use the code STEPHANIE10 for 10% offSchinouusa – Use code DR.ESTIMA10 for 10% offBIOOPTIMIZERS – 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 BeautyLiving Libations – Use code BETTER for 15% offLMNT Electrolytes – A FREE 7-flavor sample pack!PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”Follow Me On InstagramWatch Better! on YouTubeGet yourself a copy of my best-selling book, The Betty BodyJoin the Hello Betty Community hereSign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more moneyAre 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 EldersAlan Aragon on Newbie GainzLayne Norton’s debunk of claims on Joe RoganStephanie’s storefrontEpisode 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 up00:44:51 – 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 to00:59:44 – 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: betterAthletic Greens – redeem an exclusive offer hereFourSigmatic Use code DRSTEPHANIE for 10% offOrion Red Light Therapy – Use the code STEPHANIE10 for 10% offSchinouusa – Use code DR.ESTIMA10 for 10% offBIOOPTIMIZERS – 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 BeautyLiving Libations – Use code BETTER for 15% offLMNT Electrolytes – A FREE 7-flavor sample pack!PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”Follow Me On InstagramWatch Better! on YouTubeGet yourself a copy of my best-selling book, The Betty BodyJoin the Hello Betty Community hereSign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more moneyAre you A Healthcare Practitioner? Join The Estima Certification Program Here

We’d like to thank our sponsorsBecome 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 PerimenopauseWhy Fasting for Women is Different with Dr. Stephanie EstimaEpisode 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 senses00:14:56 - Deepening Love After MarriageDr. 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 SupplementationDr. 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.Follow Me On InstagramWatch Better! on YouTubeGet yourself a copy of my best-selling book, The Betty BodyJoin the Hello Betty Community hereSign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more money

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 findsThe Importance of Food for Endotoxemia and an Inflammatory ResponseGutSmartProtocol.comThe GutSMART QuizInstagram @drpedreEpisode Description00:07:30 - 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.We’d like to thank our sponsorsAthletic Greens – redeem an exclusive offer hereFourSigmatic Use code DRSTEPHANIE for 10% offOrion Red Light Therapy – Use the code STEPHANIE10 for 10% offSchinouusa – Use code DR.ESTIMA10 for 10% offBIOOPTIMIZERS – 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 BeautyLiving Libations – Use code BETTER for 15% offLMNT Electrolytes – A FREE 7-flavor sample pack!PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”Follow Me On InstagramWatch Better! on YouTubeGet yourself a copy of my best-selling book, The Betty BodyJoin the Hello Betty Community hereSign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more moneyAre 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!  Alan Aragon, a nutrition researcher and educator with over 30 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement toward evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras."If there's enough total calories in the diet, enough total carbs in the diet, and of course enough protein in the diet, then the shifting around and the positioning of carbohydrate is best left to pretty much individual preference as far as positioning it for maximizing muscle hypertrophy." - Alan AragonLinks for this episodeNutritional Peak Week and Competition Day Strategies of Competitive Natural BodybuildersEffect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey proteinThe Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-AnalysisArtificial sweeteners induce glucose intolerance by altering the gut microbiotaHigh-dose saccharin supplementation does not induce gut microbiota changes or glucose intolerance in healthy humans and miceEpisode Overview:00:07:17 - Carb timing for muscle growth, Carb timing is less important than protein timing when it comes to muscle hypertrophy. 00:13:59 - Ketogenic diet for muscle growth, While Ketogenic dieting works for many, it's not the optimal tool for maximizing muscle mass and retention. According to elite-level natural bodybuilders, an average of 2 grams of carbohydrate per pound of body weight during prep can help maximize muscle retention while losing fat. 00:15:43 - Carb timing and lifting capacity, Carb timing has less importance than protein timing when it comes to muscle hypertrophy. However, some literature suggests that lifting capacity is compromised when carbohydrates are not consumed, regardless of timing.00:16:21 - The Effects of Fasted Lifting on Performance, Lifting fasted can compromise performance, so it's recommended to have a mixed macronutrient meal with some level of carbohydrate within one to two hours prior to the lifting session.00:17:40 - The Anabolic Window, The idea that quickly absorbing protein and carbohydrates post-workout maximizes muscle protein synthesis has been debunked. Constant dosing of protein, carbohydrates, and fats throughout the day negates the need to hyper-focus on the immediate post-exercise period.00:22:17 - The Role of Carbohydrates in Maximizing Muscle Protein Synthesis, A study showed that when you have enough protein, you don't need to add carbohydrates to it to maximize muscle protein synthesis. The optimal dose for protein is between 0.4 to 0.6g/kg of body weight, which appears to maximize the short-term anabolic effect or maximize the muscle protein synthesis response.00:26:47 - The Benefits of Flexible Thinking, Training fasted vs fed depends on the goal and the population. While fasted training can lead to stronger anabolic signaling, compromising performance is a possibility. The best approach is to train when you can train, and when you can't, you can make it up later.00:32:58 - Fasting and Fat Loss, There's no net difference over a 24-hour period between training fasted and fed when it comes to fat loss.00:34:17 - Fasted vs. Fed Cardio, A study was conducted on untrained women comparing the effects of fasted and fed cardio on body composition, which revealed no significant differences in muscle preservation or fat loss between the two groups. 00:40:04 - Creatine Meta-Analysis, A meta-analysis was conducted on the effects of creatine on muscle hypertrophy and revealed a disappointing increase in muscle thickness among untrained subjects. However, the analysis showed a substantial increase in strength gains across multiple studies, even in highly trained subjects. 00:48:15 - Creatine Non-Responders, Creatine non-responders constitute about 20-30% of individuals who poorly respond to creatine due to various reasons, including high initial levels of muscle creatine saturation and differences in fiber type distribution across individuals. However, the majority of people who use creatine can expect to gain lean mass and strength. 00:52:09 - Benefits of Creatine, Creatine offers multifaceted benefits ranging from neurological health to musculoskeletal health and metabolic benefits. It can improve cognition, bone and joint health, and glycemic control.00:53:39 - The Benefits of Creatine, Creatine has been shown to help with cognitive function, joint health, lean tissue function, and even increase bone density. It's a conditionally essential compound that can be obtained through diet or supplementation. 00:56:10 - Seed Oils and Gestational Diabetes, There is speculation that Creatine could help manage gestational diabetes due to its ability to increase insulin sensitivity and muscle glucose uptake. Seed oils have been talked about as a monolithic species, but they should be considered on a case-by-case basis. 01:03:15 - Evidence-Based Nutrition, It's important to look at the evidence when it comes to nutrition and not just blindly follow internet fairy tales or appeal to nature fallacies. Vegetable oils have consistently shown better health outcomes compared to saturated fats. 01:06:20 - Appeal to Nature Fallacy, Just because something is natural or organic doesn't necessarily mean it's good for you (e.g. cancer). While there are benefits to going natural when possible, technology can enhance human quality of life in multiple domains, including food technology. 01:11:39 - Non-Nutritive Sweeteners, There are different categories of non-nutritive sweeteners, such as sucralose and saccharines. 01:12:07 - Artificial Sweeteners and Health Concerns, Artificial sweeteners are relatively harmless, and the doses necessary to achieve what they achieve are negligible. Stevia, for instance, has an array of potential therapeutic effects, whereas Saccharin has been shown to cause unfavorable changes in gut microbiome.01:19:01 - Reverse Causation and Disease Processes, Large-scale population studies that investigate the association between artificial sweeteners and heart disease, diabetes, or obesity are poorly controlled. It is much more likely that the opposite is true, with the state of having these diseases driving the consumption of artificial sweeteners to a greater degree. 01:21:08 - Convergence of Evidence, When both controlled interventions (randomized controlled trials) and observational studies (epidemiology) converge, we can confidently conclude that artificial sweeteners cause disease processes at the intermediate level and lead to actual disease endpoints. 01:23:40 - Personal Opinion, While Alan advocates for drinking plain water, he believes that consuming artificial sweeteners is a reasonable trade-off if it helps individuals reduce their sugar intake.Follow Me On InstagramWatch Better! on YouTubeGet yourself a copy of my best-selling book, The Betty Body

In this episode you will uncover the pressing effects of declining fertility rates on the human population, delve into the influence of environmental factors, specifically exposure to harmful chemicals, on reproductive health, gain insights on age, egg/sperm quality, and environmental influences in fertility, grasp the effects of phthalates on male reproductive health, highlighting AGD and sperm count, and also realize the importance of increased awareness, research, and action to safeguard human health and fertility.Dr. Shanna Swan is an Environmental and Reproductive Epidemiologist. She is Professor of Environmental Medicine and Public Health at the Icahn School of Medicine at Mount Sinai, New York, Adjunct Professor in Obstetrics and Gynecology at the University of California San Francisco and Senior Scientist at Environmental Health Sciences. Dr. Swan's work examines the impact of environmental exposures on reproductive health and neurodevelopment. Links for this episodehttps://www.shannaswan.com/https://twitter.com/drshannaswanhttps://www.instagram.com/drshannaswan/https://www.shannaswan.com/countdownEpisode Overview00:07:32 - Population Decline, The world's fertility rate has dropped from over five children per couple to under two now, and a large proportion of the world is now below replacement. 00:12:17 - The Roller Coaster of Fertility, The declining fertility rate in many countries means that we are headed towards a maximum world population, which will decrease and never come back. 00:15:37 - Social Causes of Fertility Decline, The decline in fertility is not just due to social causes like women entering the workforce and getting educated, but also due to environmental and lifestyle factors. 00:22:28 - Environmental and Lifestyle Factors Affecting Fertility, Environmental and lifestyle factors, such as exposure to phthalates and Bisphenol A, are major contributors to the decline in fertility. 00:16:51 - The Challenges of Motherhood and Fertility, Dr. Stephanie and Dr. Shanna discuss the challenges of motherhood and fertility. The decline in egg quality and sperm quality with age is a major limiting factor in infertility, which is a concern for women who choose to have babies later in life. 00:19:57 - Decline in Male Fertility, Dr. Shanna explains that research on the declining rate of male fertility has been around for 30 years. The first study in 1992 reported that sperm count had decreased by 50% in 50 years. However, this figure was met with skepticism. 00:23:30 - Early Puberty in Girls, Dr. Stephanie brings up the phenomenon of early puberty in girls, and Dr. Shanna explains that it is a real concern. Girls are starting menstruation earlier and earlier, which is not only a risk for psychological and social challenges but also for fertility. 00:25:46 - Environmental Factors Affecting Sperm Count, Dr. Shanna discusses her study on environmental factors affecting sperm count. She found that exposure to phthalates, a chemical found in plastics, is linked to lower sperm count. Exposure to other chemicals like bis00:34:10 - Factors Affecting Sperm Count, The recruitment bias and selection bias of the men in the studies from 1940 and 1990 were analyzed. The lifestyle factors of smoking, obesity, exercise, and stress were found to be important. Chemicals that affect the reproductive system, particularly testosterone and estrogen, were also identified.00:40:16 - Plastic Increase and Endocrine-Disrupting Chemicals, After World War II, scientists were revered, and plastic production increased rapidly. However, plastic has a large number of chemicals that can alter hormones. Phthalates are particularly concerning as they lower testosterone levels and can affect genital formation during pregnancy.00:43:45 - Non-Monotonic Dose Response and Endocrinology, Hormones often respond non-linearly to low doses of chemicals, affecting not just testosterone, but also estrogen and the immune system. Endocrine-disrupting chemicals can have a significant effect, regardless of the dose.00:49:57 - Phthalate Syndrome, Phthalates can cause the phthalate syndrome, where exposure in utero in male rodents can affect genital formation and induce infertility and other health problems. Humans have phthalates in their bodies, and pregnant women are particularly at risk for exposure.00:51:44 - Development of Genitalia in Male and Female Fetuses, Dr. Swan explains how the genitals of fetuses develop under genetic regulation, and everything changes during a critical period of gestation. She highlights how testosterone contributes to the differentiation of genitalia in male fetuses and explains how insufficient testosterone exposure can undermasculinize males.00:54:27 - The Analogeneital Distance (AGD), Dr. Estima and Dr. Swan discuss the AGD and how it is an important distance that differentiates males and females in almost every mammal. They also discuss how it can be difficult to measure the AGD accurately because it is soft tissue and how standardization of the position of the legs is necessary when measuring the AGD.01:02:36 - The Phthalate Syndrome in Humans, Dr. Swan discusses how she found the phthalate syndrome in humans after researching variations in AGD, penile size, and descent of the testicles. She highlights how many papers have found other chemicals related to AGD and how she would love to see AGD become part of the standard of care.01:05:14 - Implications of AGD on Testosterone and Longevity, Dr. Swan explains how AGD has massive implications on men's capacity for testosterone, sperm production, and longevity. 01:08:09 - The Relationship between AGD and Sperm Count, Dr. Swan discusses her research on the relationship between AGD (anogenital distance) and sperm count. Her study found a direct linear relationship between the length of AGD and the number of sperm, indicating that the longer the AGD, the higher the sperm count. 01:13:27 - Phthalate Syndrome and Exposure, Dr. Swan explains phthalate syndrome, a condition assigned at birth that affects the male reproductive system and is caused by exposure to phthalates. She discusses the common sources of phthalates, such as plastic tubing, personal care products, and food packaging. 01:15:24 - NICU Exposure and Other Hormonal Effects, Dr. Swan highlights the dangers of exposure to phthalates and other hormone-disrupting chemicals in the NICU, where preemies are especially vulnerable. She also notes that these chemicals can affect other hormonal systems in the body, such as lung development, brain development, and blood pressure. 01:20:28 - BPA-Free Products and Other Chemicals, Dr. Swan addresses the issue of manufacturers substituting BPA-free products with similar chemicals that have the same effects. She also mentions other chemicals that disrupt hormones, such as PFAS chemicals in Teflon and sunscreen. 01:26:10 - Gender Dysphoria and Environmental Chemicals, Dr. Swan explores the relationship between gender dysphoria and exposure to environmental chemicals. She acknowledges the complexity of the topic and emphasizes the need for further research before drawing conclusions.We’d like to thank our sponsorsAthletic Greens – redeem an exclusive offer hereFourSigmatic Use code DRSTEPHANIE for 10% offOrion Red Light Therapy – Use the code STEPHANIE10 for 10% offSchinouusa – Use code DR.ESTIMA10 for 10% offBIOOPTIMIZERS – 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 BeautyLiving Libations – Use code BETTER for 15% offLMNT Electrolytes – A FREE 7-flavor sample pack!PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”Follow Me On InstagramWatch Better! on YouTubeGet yourself a copy of my best-selling book, The Betty BodyJoin the Hello Betty Community hereSign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more moneyAre you A Healthcare Practitioner? Join The Estima Certification Program Here

Dive into the fascinating world of sleep during perimenopause! Discover how hormonal changes disrupt sleep patterns and learn essential strategies to enhance sleep quality. Explore the link between sleep, inflammation, and emotional health, while uncovering practical tips for better sleep routines. Find out how body temperature plays a crucial role in restful nights and the impact of supplements on mood and hormonal balance. This engaging discussion equips you with knowledge to navigate the unique sleep challenges women face in this transitional stage.

Cynthia Thurlow is a passionate nurse practitioner, podcast host, and wellness expert with a dedication to helping women of all ages achieve optimal hormonal health. As the host of the Everyday Wellness podcast, Cynthia has made it her mission to empower women with the knowledge and tools they need to maintain a healthy balance in their lives. With her extensive experience in the healthcare field and a deep understanding of the complexities of hormonal health, Cynthia is the perfect guest to join Dr. Stephanie Estima for an Ask Us Anything episode covering a range of hormone topics.Links for this episode:https://cynthiathurlow.com/https://www.youtube.com/cynthiathurlowhttps://cynthiathurlow.com/podcast/https://www.instagram.com/cynthia_thurlow_/The key moments in this episode are:00:00:00 - Factors Affecting Body Fat Percentage,00:02:45 - Ask Us Anything,00:05:16 - Weight Training with Diastasis Recti,00:11:59 - Postpartum Body and Rehabilitation,00:15:08 - Understanding the Risks and Benefits of the Gardasil Vaccine,00:20:19 - Natural Hormone Balance for Hashimoto's Patients,00:24:39 - Differential Diagnoses for Low Estrogen in Hashimoto's Patients,00:29:20 - Understanding the Importance of a Full Medical History,00:29:58 - Iodine Supplementation for Seafood Intolerance,00:34:41 - Reversing Thyroid Medication Dependency,00:39:11 - Adverse Childhood Events and Autoimmune Disease,00:40:48 - Being Real in a Big Platform,00:43:48 - Moving from First Person to Third Person,00:44:57 - Ideal Body Fat Percentage for Menopausal Women,00:54:34 - Copper IUD and Menstrual Symptoms,00:58:57 - Fertility Awareness Method,00:45:30 - Importance of Body Fat Percentage,00:47:33 - Impact of Hormones on Body Fat,01:00:17 - Tips for Undisturbed Sleep,01:01:18 - Sleep Starts When You Wake Up,01:03:08 - Load Management,01:08:52 - Progesterone and Sleep.We’d like to thank our sponsors:Athletic Greens - redeem an exclusive offer hereFourSigmatic Use code DRSTEPHANIE for 10% offOrion Red Light Therapy - Use the code STEPHANIE10 for 10% offSchinouusa - Use code DR.ESTIMA10 for 10% offBIOOPTIMIZERS - 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 BeautyLiving Libations - Use code BETTER for 15% offLMNT Electrolytes - A FREE 7-flavor sample pack!PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”Follow Me On InstagramWatch Better! on YouTubeGet yourself a copy of my best-selling book, The Betty Body

In a world where the perfect vulva is pushed by cosmetic surgeons and online forums, one expert is breaking down the reality of the female anatomy. But when it comes to labia hypertrophy and the incomprehensible husband stitch, who can women trust to make the right decisions for their bodies? Tune in for some straight talk that will leave you empowered and educated.Dr. Jolene Brighten is a board-certified naturopathic endocrinologist, clinical sexologist, and prominent leader in women's medicine. She has gained international recognition as a speaker, clinical educator, and medical advisor within the tech community. Jolene is a faculty member at the American Academy of Anti-Aging Medicine and part of the MINDBODY Green collective. Her work has been featured in numerous prestigious publications such as Forbes, Cosmo, and The Guardian.Episode Overview (Timestamps are approximate):02:54 - Welcome03:43 - Introducing Jolene04:43 - Becoming a sex counsellor07:26 - Vulva vs vagina and how it should look10:24 - The History of anatomy textbooks15:10 - The female body is the standard17:27 - Labial hypertrophy surgery explained19:07 - the most popular plastic surgery22:29 - The “husband stitch” and why you are in charge25:20 - Being “tight” is a fundamental misunderstanding29:01 - Vaginal odour and discharge explained31:17 - The best kind of lube33:03 - How your vagina can bleach your underwear35:08 - Losing your period is not healthy36:44 - Should your vagina smell like yogurt?42:51 - The main goal of the menstrual cycle44:09 - Let’s talk about the hyman49:12 - Insulin and glucose and their role on hormones58:17 - The importance of stress management in perimenopause01:01:08 - Why you need to stay hydrated01:05:08 - You don’t get a medal for running yourself into the ground01:12:05 - Embracing masculine and feminine energies01:17:58 - Do I feel joy? Do I feel safe?We’d like to thank our sponsors:Athletic Greens – redeem an exclusive offer hereFourSigmatic Use code DRSTEPHANIE for 10% offOrion Red Light Therapy – Use the code STEPHANIE10 for 10% offSchinouusa – Use code DR.ESTIMA10 for 10% offBIOOPTIMIZERS – 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 BeautyLiving Libations – Use code BETTER for 15% offLMNT Electrolytes – A FREE 7-flavor sample pack!PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”Follow Me On InstagramWatch Better! on YouTubeGet yourself a copy of my best-selling book, The Betty Body

Get ready to go back to the basics with Dr. Jeffrey Bland, the "father of functional medicine," as he guides us through the powerful concept that food is information for our bodies. He challenges us to step out of our comfort zones (literally) and shows us the various branches of the Immune System, including innate, acquired, and lymphocytes.Also, discover how you can rejuvenate your immune system through simple lifestyle choices like diet, stress management, and exercise. And finally, explore the intriguing question of whether we can turn up our immunity too much and trigger autoimmunity. Join us for this refresher episode covering the basics to take control of your health today!Links for this episode:bigboldhealth.compro.bigboldhealth.comUse the discount code: BETTER20 for 20% off (valid through 6/30/23).Study mentioned in the episode:Public health lessons from the mid-Victorian working class dietEpisode Overview (timestamps are approximate): 5:41 - Dr. Bland’s history11:35 - Problem(s) with the current medical system14:40 - How to build your plate17:21 - Weakening nutritious food through agriculture24:20 - The diversity of the foods we eat24:49 - Our five different taste types28:40 - The rules about how to eat31:21 - Our tastebuds are programmable35:26 - Immune System 10140:40 - Innate immunity42:55 - Low Stress and Good Food45:29 - How to rejuvenate your immune system48:54 - How to take Himalayan Tartary Buckwheat52:00 - The idea of “Rewilding”54:57 - Can we boost immunity too far? ie. Autoimmunity1:04:10 - Finding your personal dietWe’d like to thank our sponsors:Athletic Greens - redeem an exclusive offer hereFourSigmatic Use code DRSTEPHANIE for 10% offOrion Red Light Therapy - Use the code STEPHANIE10 for 10% offSchinouusa - Use code DR.ESTIMA10 for 10% offBIOOPTIMIZERS - 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 BeautyLiving Libations - Use code BETTER for 15% offLMNT Electrolytes - A FREE 7-flavor sample pack!PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” Follow Me On InstagramWatch Better! on YouTubeGet yourself a copy of my best-selling book, The Betty Body