BETTER! Muscle, Mobility, Metabolism & (Peri)Menopause with Dr. Stephanie

Caroline Alan came from a career in the corporate world and found herself struggling physically, mentally, and energetically. As a woman juggling career, motherhood, and the multitude of expectations placed on a professional woman, she was repeatedly told that her issues were “just normal.” She refused to accept that answer.During her journey back to health, Caroline encountered plant-based minerals and their incredible ability to support a return to natural balance in the body. As a result, she has become devoted to educating people about the benefits of mineral replenishment and the specific efficacy of plant-based humic and fulvic substances.In this episode, Dr. Stephanie and Caroline discuss the importance of minerals for overall wellness. Caroline explores topics such as soil depletion, glyphosate, and how minerals improve digestion, cognitive health, detoxification, and skin health. She also digs into the role of macrominerals in nerve function and highlights the detoxification capabilities of plant-based minerals. Caroline also discusses the bioavailability of these minerals and recommends using naturally-formulated supplements. Lastly, Caroline introduces and explains Beam Minerals’ products for daily mineral replenishment.Watch this episode on YouTube.Links mentioned in the episode:Go to BeamMinerals.com and use code BETTER to get 20% off anything in the store.The Hidden Hunger: Micronutrient DeficienciesProbable carcinogenicity of glyphosateFollow Caroline onhttps://www.instagram.com/beam.minerals/https://twitter.com/BeamMineralshttps://www.linkedin.com/company/83095728/https://www.facebook.com/beammineralsEpisode Overview:0:00:01 The Presence of Environmental Toxins Throughout History0:00:42 Introduction to Caroline Alan and BEAM Minerals0:03:50 Understanding the Importance of Minerals0:10:07 Mitochondria: The Powerhouses of Your Cells0:20:16 Overhydration and the Lack of Minerals in Bottled Water0:24:55 Glyphosate: A Probable Carcinogen and Systemic Disruptor0:28:13 Glyphosate’s Effects on Brain Function and Heavy Metal Absorption0:34:49 Introduction to humic-based plant minerals and detoxification0:45:48 The Power of Humic: Binding to Glyphosate and Detoxification0:50:20 Timeline for Feeling Changes from Detoxifying Heavy Metals0:53:38 Understanding Bioavailability and Mineral Absorption1:00:00 Transdermal Absorption: Skipping Digestion for Quick Assimilation1:04:29 Pre-game and Gym Application for Optimal Performance and Recovery1:08:10 Introducing Electrolyze and MicroBoost – The Advanced Set1:12:01 MicroBoost: The Key to Detoxification and Rejuvenation1:16:28 Legal and Medical Disclaimer: General Information Only Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode, Dr. Stephanie speaks with Dr. Nicole LePera about relationships and the challenges faced by successful women. Dr. Nicole discusses the impact of childhood experiences, conflict resolution, and the complexities of balancing career and personal life. This episode provides valuable insights and strategies for you to enhance your relationships and find the love you seek.Dr. Nicole LePera was trained in clinical psychology at Cornell University and the New School for Social Research and studied at the Philadelphia School of Psychoanalysis. She is a holistic psychologist whose work addresses the connection between the mind, body and soul incorporating overall lifestyle and psychological wellness practices. She is the creator of the #SelfHealers movement where people from around the world are joining together in community to take healing into their own hands.Watch this episode on YouTube: https://youtu.be/PmelPEZ3HnM Links for this episode:The ACE Quiz - https://developingchild.harvard.edu/media-coverage/take-the-ace-quiz-and-learn-what-it-does-and-doesnt-mean/Nicole's website - https://theholisticpsychologist.comHow to be the Love You Seek - https://howtobetheloveyouseek.comSelf Healer Circle: https://selfhealerscircle.com/waitlist/Episode overview:0:00:01 Setting Boundaries: Physical, Emotional, and Spiritual0:06:21 Exploring the Impact of Childhood Upbringing on Overachievers0:10:14 Overachievers Struggling with Identity and Relationships0:11:49 The Expansive Definition of Trauma in Childhood0:12:34 Trauma beyond ACEs and the impact on needs.0:16:33 Stressful childhood experiences and their impact on adulthood.0:20:00 Exploring the caretaker, overachiever, and yes person archetypes.0:23:09 Reactive states: fighting, fleeing, and freezing0:26:22 How reactive behaviors affect conflict in partnerships0:30:23 Becoming a skilled fighter/negotiator in healthy relationships0:36:19 The Importance of Boundaries in Relationships and Navigating Conflict0:40:58 The Importance of Open Conversation and Exploring Differences0:44:11 Lack of Skills in Navigating Relationships and Conflict0:44:46 Protecting the Bubble: Steps to Resolve Conflict with Your Partner0:49:08 Developing Self-Awareness for Grounded Conflict Resolution0:53:39 Building a Foundation of Self-Knowledge for Relationship Growth0:55:27 The Importance of Hydration and Capacity for Stress1:05:09 Exploring the Concept of the Soul1:06:15 Exploring the Concept of Soul and Personal Experience1:15:32 Becoming Heart-Based: The Essence of Love1:18:46 Free Resources and Wishing Success to Nicole on the Book1:19:00 Legal and Medical Disclaimer: Listener ResponsibilityWe'd like to thank our sponsors:Get 20% off the minerals your body needs for optimal function by going to beamminerals.com/BETTER Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Calling all relentless go-getters, ambitious overachievers, and self-proclaimed perfectionists! If you've ever found yourself striving for the unattainable, scrutinizing every detail, and battling your inner critic, then this episode is your compass to navigate the tumultuous seas of perfectionism.In this episode, Dr. Stephanie sits down with Dr. Thomas Curran, a distinguished psychology professor at the London School of Economics and the mastermind behind a trailblazing study heralded by the BBC as the first to unravel perfectionism across generations. Brace yourself for an enlightening conversation as Dr. Curran, the author of "The Perfection Trap," imparts his profound insights to liberate you from the shackles of your own expectations.Watch on YouTube at https://youtu.be/5OomVrOhdmALinks for this episode:Website: https://www.thomascurran.co.ukThe Perfection Trap: Embracing the Power of Good Enough https://amzn.to/3Oxv3BwTedTalk: Our dangerous obsession with perfectionism is getting worse https://www.ted.com/talks/thomas_curran_our_dangerous_obsession_with_perfectionism_is_getting_worse?language=enEasterlin Paradox: https://en.wikipedia.org/wiki/Easterlin_paradoxEpisode Overview:0:00:41 The Culture of Perfectionism and its Impact0:08:16 The Susceptibility and Heritability of Perfectionism0:11:01 Society's celebration of work ethic and perfectionistic ideals0:13:43 The root of society's desire for perfection and the impact on individuals0:19:08 Formation of Perfectionism in Adolescence0:22:29 Perfectionism and Fear of Failure0:28:34 Embracing Being Average in a World of Excessive Achievement0:32:12 The Easterlin Paradox and the Relativity of Happiness0:36:02 The Link Between Economic Growth and Standard of Living0:39:18 Alternative Metrics for Success: Happiness and Well-being0:43:52 Embracing Death: A Cultural Perspective on Happiness0:44:30 Embracing the Light and Shadow Sides of Ourselves0:48:02 Challenging Perfectionism and Showing Vulnerability0:50:35 Acceptance of Self and the Imperfect World0:53:35 The Lie of Perfectionism0:58:31 Moderation in Growth Mindset for a Balanced Life1:00:28 Legal and Medical Disclaimer: General Information OnlyWe'd like to thank our sponsors:Begin your transformation with CAROL Bike today and enjoy $100 off using promo code BETTER at www.carolbike.com Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Kashif Khan joins Dr. Stephanie to explore topics like longevity, cardiovascular health, weight management, and more. We highlight the value of combining genetic information with lifestyle factors for optimal health. Visit thednacompany.com/drstephanie for additional assistance and remember to consult with your primary healthcare provider for personalized advice.Episode Overview:0:02:31 Deep Dive into Genetics with Kashif Khan0:05:52 Understanding the Importance of Genetic Blueprint and Epigenetics0:09:01 Factors that Contribute to Aging0:17:20 The Role of Genetic Factors in Cardiovascular Health0:20:49 Gender Differences in Cardiovascular Health0:25:39 Prioritizing Action and Impact0:31:07 The Value and Potential Risks of NAC Supplements0:32:41 The Misunderstanding of Supplement Safety and Deaths0:37:28 Pharmacogenomics and the Impact on Medication Efficacy0:41:07 The link between glutathionization and autism0:49:35 European Supplements and Importing Knack0:52:53 The Truth about "Natural Flavor" in Food Processing0:56:12 The Overwhelming Total Load and Lack of DNA Evolution0:58:01 EMF Studies on Phone Safety and Brain Cancer Risk1:02:27 The Role of Dopamine and Serotonin in Food Choices1:07:41 Addressing the relationship between emotions and overeating1:11:35 The power of genetics and epigenetics in modifying lifestyleWe’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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode, Dr. Stephanie has a profound conversation with Dr. Caroline Leaf, a renowned cognitive neuroscientist, about validating individual experiences regardless of clinical diagnoses. They explore the brain-mind distinction and emphasize a holistic approach to mental health. Topics include the detrimental effects of labeling and medicating, brain waves and learning, and managing emotions.They also highlight the significance of parents' role, the mind-brain-body connection, unstructured play, and the importance of seeking professional advice.Since the early 1980s, Dr. Leaf has researched the mind-brain connection, the nature of mental health, and the formation of memory. As a highly sought-after expert on mental health, she is the host of the top-rated podcast, Cleaning Up the Mental Mess. Dr. Leaf is also the author of several bestselling books, including Cleaning Up Your Mental Mess, Switch On Your Brain, Think and Eat Yourself Smart, The Perfect You, Think, Learn, Succeed, and many more. She has a Master’s and PhD in Communication Pathology and a BSc Logopaedics. Dr Leaf does ongoing research and clinical trials in the field of psychoneurobiology in order to improve mental health interventions.Links for this episode:Website: https://www.mentallyresilientkids.com/Episode Overview:0:00:01 Validating Experiences without Medical Diagnosis0:03:07 Neuro Cycle for Children and Building Resilience0:03:41 Introduction to Dr. Caroline Leif and her new book0:13:04 Validating Experiences and the Impact on Mental Health0:17:05 The Consequences of Mislabeling and Invalidation0:21:57 The impact of toxic experiences on the brain0:25:04 Recognizing the need for support and helping parents cope0:28:57 The crisis of medicalizing misery and pathologizing childhood0:39:08 Understanding the unique patterns of emotional experiences0:42:19 Examining behavioral and physiological changes in response to stress0:45:53 Visualizing the four signals as balloons attached to a thought tree0:50:19 Reflecting on connections and patterns in written reflections0:55:40 Understanding and Addressing Children's Energy and Misbehavior1:02:39 Turning Patterns into a Lifestyle1:10:29 The power of daydreaming and its benefits1:13:31 The detrimental effects of excessive structured activities for children1:18:05 Introducing the new book and where to find itWe’d like to thank our sponsors:This is possibly my favourite cardio machine ever - For a limited time, get $100 off CAROL Bike with promo code BETTER. Visit www.carolbike.com today.  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

We’d like to thank our sponsors:The Carol bike is not just any exercise bike that can be replaced with running or ordinary bikes. Its specialized design and technology make REHIT more accessible, effective, and personalized, providing a superior exercise experience and accommodating a wide range of abilities and ages. Go to www.carolbike.com use code: BETTER for $100 offBecome the best version of yourself and get 15% off of all NED products with the code DrStephanie. Go to helloned.com/DrStephanie, or just enter the code DrStephanie at checkout.Links for this episode:The Science Page on Carol Bike’s websiteEffect of Number of Sprints in an SIT Session on Change in V˙O2max: A Meta-analysisReduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous TrainingEpisode Overview:0:00:01 The Clear Benefits of Exercise0:00:52 Cardio Respiratory Fitness and VO2 Max0:04:03 The Carol Bike: Efficient and Effective Exercise0:08:42 Sprint and Recovery: The Key to Easy Exercise Habits0:12:25 Addressing the Lack of Time for Exercise and the Inactivity Epidemic0:16:05 The Power of Short 20-Second Sprints0:21:02 Triggering Physiological Adaptations through Sprints0:24:16 The Benefits of Two to Three 20-Second Sprints0:28:35 Calorie Consumption vs. Actual Exercise0:33:12 Significant Physiological Changes with MEDS-Z Score Reduction0:36:36 The Benefits of the Carol Bike for REHIT Protocols0:41:12 Personalized Workouts for All Ages and Abilities0:45:33 Aging Process and Decline in Aerobic Capacity0:50:27 Exercise with Specific Purpose and Long-Term Commitment0:54:02 Zone 2 Training: Popular but Few Academic Studies0:57:08 Enjoy Cycling with Zwift and Peloton Digital on Carol Bike1:00:36 FTP Test: Pushing Limits and Getting Comfortable with Discomfort1:04:15 Anaerobic workout measurement and its relation to VO2 max1:11:25 Important Legal and Medical Disclaimer Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this part of the conversation, Paul discusses how he adapted his exercise routine due to his concussion symptoms - walking became his main form of exercise. He focused on progress and embracing what he could do instead of focussing on what he had lost.He also shares his new interest in functional neurology and the positive impact of bodywork on the brain. We both emphasize the importance of listening and supporting others in their process. With the right mindset, coping with a concussion and external events can actually lead to personal growth.Links for this episode:Your Family EnterpriseIn Defense of Food by Micheal PollanEpisode Overview:0:00:01 Embracing Change and Resilience in a Changing World0:00:31 Introduction to part two of conversation with Paul Atiyah0:07:51 Embracing challenges with confidence and determination0:15:33 Navigating the Challenges of Post-Concussion Syndrome0:19:20 Understanding the Primal Brain and Rage0:22:39 The Impact on Family Life and Noise Sensitivity0:26:15 The Three Stages of Concussion Recovery: Identify, Manage, Optimize0:27:20 Lost in the Winds and Waves of Life0:34:42 The Impact of Artificial Light and Technology0:36:33 Managing and Avoiding Triggers: Part Two of the Journey0:44:20 The Importance of Technique in Athletics0:45:52 Unlocking Potential: Technique and Strength for Personal Growth0:50:08 Pleasant Surprises: Embracing Stillness and Support for Personal Growth0:54:06 Managing Your Momentum in Life and Work0:55:43 Walking as a form of progress and meditation1:02:37 Finding alternative exercises and never missing a workout1:06:49 The integration of body work and its impact on the brain1:10:14 Overcoming Anxiety: Embracing Life's Challenges1:16:16 The Power of Listening: Becoming a Great Question Asker1:16:52 Listening with the mindset of a seven-year-old detective1:19:27 Gratitude for openness and honesty about concussion experiences1:22:44 Legal and Medical Disclaimer: General Information OnlyWe’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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.