Better! with Dr. Stephanie

Our guest, Dr. Michael J. Breus, is a clinical psychologist with more than two decades of experience in the sleep field. As a sleep expert, Dr. Breus advises women going through perimenopause and menopause to establish a regular, consistent sleep schedule to manage the hormonal shifts associated with these transitions. He also recommends deep breathing, hydration, and getting sunlight. "While there is no guidebook for managing menopausal sleep issues, these strategies can help to mitigate some of the symptoms associated with this transition," he says.Dr. Breus stresses the importance of maintaining consistent sleep routines and creating a comfortable sleep environment. He also recommends moderate exercise, avoiding alcohol consumption, and using technology such as temperature-regulating pads. While discipline in sleep routine is crucial, he stresses the importance of acceptance and relaxation, rather than trying to think oneself to sleep or worrying about lack of sleep.Links for this episode:https://thesleepdoctor.com/https://www.facebook.com/thesleepdoctor/https://twitter.com/thesleepdoctor/https://www.instagram.com/thesleepdoctor/https://www.tiktok.com/@thesleepdoctorSleep and Savings: Want to grab my absolute fave supplement for better sleep at 15% off?  Click here - https://glnk.io/lq6q/4 - to purchase Mellö Magnesium. My flavor of choice is Lavender Berry - Mellö Magnesium WORKS because it contains magnesium glycinate, which is the most bioavailable form of magnesium, as well as magnesium L-threonate. This is a magnesium that can cross the blood-brain barrier to help your mind and your brain essentially be lulled to sleep at night.  Music to my ears.  Get yours for 15% off today at this link - https://glnk.io/lq6q/4Episode Overview (timestamps are approximate):4:05 - How menopause/perimenopause affects your sleep8:21 - Can you “catch up” on sleep?12:00 - How sleep changes around your cycle16:31 - Instituting the daily nap24:09 - When to nap during your cycling27:12 - When to exercise for the best sleep31:28 - Alcohol, dehydration and sleep34:51 - How to use acceptance as a sleep aid39:29 - Why you got to the bathroom during the night46:02 - Should you breathe through your nose or mouth?52:42 - Are you a side, back, or belly sleeper?55:01 - Should you get a “sleep divorce?”1:01:01 - Where to find Dr. BreusWe’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

Today we’re joined by The Godfather of Intelligent Muscle Building®️ himself, Ben Pakulski! Ben (AKA the Pak-Man), is a Canadian IFBB professional bodybuilder and winner of the 2008 Mr. Canada competition who is currently a coach & mentor for high-achieving men. In our first ever in person episode we discuss Ben’s recommendations for progressive overload, the difference between strength & building muscle (they’re different!), and also dive into nutrition, relaxation and handling our emotions. This one is a jam packed episode…enjoy!Links for this episode:Real Love BookThe Body Keeps Score BookMuscle Intelligence Podcast Episode Overview:0:00:00 - Intro0:03:21 - Fitness goals differ between people0:07:18 - Quality vs quantity for progressive overload0:12:24 - A word from our sponsors0:17:49 - Strength vs. muscle building0:21:58 - Tips for training0:29:13 - Signalling the body to grow0:33:16 - Doing difficult things for resiliency0:47:49 - The gap vs. the gain0:52:20 - Ben’s nutrition approach1:01:20 - Tapping into parasympathetic function1:10:40 - How children affect our lives1:20:10 - Outro 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

Today we’re joined by happiness researcher Dr. Gillian Mandich! Gillian is a scientist on a mission to help people live their happiest life, a published researcher; two-time TEDx speaker and the founder of The International Happiness Institute of Health Science Research. In this episode she shares what happiness really is, how to practice happiness, how money affects our happiness and how to create happy kids. This conversation is filled with some incredible tips, so get your note pads ready!Links for this episode:Dr. Gillian’s WebsiteDr. Gillian’s InstagramBig Panda and the Tiny Dragon Book Episode Overview:0:00:00 - Intro0:03:26 - How Dr. Gillian started studying happiness0:08:00 - A word from our sponsors0:13:25 - The definition of happiness0:21:01 - The challenge of long-term happiness0:27:19 - Happiness requires work & practice0:31:36 - Toxic happiness: you can’t be happy all the time0:41:28 - Happiness is variable0:43:30 - The bittersweet emotion0:49:11 - Psychological wealth0:51:25 - North American expression of happiness0:57:50 - How money impacts happiness1:02:01 - What makes you happy?1:05:10 - Cumulative happiness1:09:48 - Rethink what happiness is1:11:12 - Ways to cultivate happiness1:15:10 - How media & news affects our happiness1:19:11 - Creating happy kids1:22:22 - Social connection is important1:25:22 - Outro 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

Today we’re joined by chiropractor and performance coach Dr. Jordan Shallow for a nerdy conversation all about muscles and stability. We talk about ways to improve your stability, exercises for testing it, and also break down the different parts of proprioception. Get your notepads for this one! Links for this episode:Jordan’s InstagramPre-Script Episode Overview:0:00:00 - Intro0:03:14 - Why is stability important?0:12:05 - A word from our sponsors0:17:30 - Proprioception explained0:40:01 - Improving stability0:50:28 - Exercises for testing & practicing stability1:02:21 - Proper RDL form1:04:47 - Using stability to determine weight lifting loads1:11:15 - The axis between skill and output1:14:06 - Outro 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

Chronic stress and adrenal dysfunction are more common than we think, and many of us may not even be aware of the symptoms. In today’s episode Dr. Izabella Wentz, PharmD, FASCP, an internationally acclaimed thyroid specialist and licensed pharmacist, breaks down what adrenal dysfunction really is, and some simple steps that we can take to combat it. Stay tuned for an exciting conversation!Links for this episode:The Adrenal Transformation ProtocolLMNT ElectrolytesDr. Wentz’s WebsiteDr. Wentz’s InstagramDr. Wentz’s Facebook Episode Overview:0:00:00 - Intro0:02:12 - Origins of poor adrenal function0:05:17 - How long it takes for someone to reach adrenal dysfunction0:13:38 - A word from our sponsors0:19:03 - How adrenal function relates to your thyroid0:25:31 - Stress changes as you age0:28:04 - Regular cortisol pattern and deviations explained0:34:05 - Autoimmune cortisol patterns0:38:10 - Overexertion when you have autoimmune disease0:39:48 - People with chronic illnesses need more protein!0:42:54 - Smoothies are easier to breakdown0:44:39 - Top nutrient deficiencies in autoimmune patients0:49:08 - Sodium & electrolytes to heal adrenal dysfunction0:56:00 - Iron’s role in thyroid and adrenal health0:58:54 - OutroWe’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

Dr. Stephanie, a knowledgeable expert in women's health, dives into key supplements like Vitex, Rhodiola, and Ashwagandha that can ease perimenopausal symptoms. She gives practical tips for enhancing hair and skin care while discussing the importance of vitamin D and cortisol management. The episode also clarifies bioidentical progesterone versus synthetic progestin, providing insights on hormone therapy. Plus, she shares an unexpected yet effective hair care trick that listeners won’t want to miss!

In this insightful discussion, Dr. Stephanie, a perimenopause expert, clarifies the four phases of perimenopause and shares how each woman's experience can differ. Joined by Jennifer Kolari, they touch on the psychological effects of upbringing and how stress management techniques like meditation and breathwork can alleviate symptoms. Jason Prall emphasizes the importance of nutrition and protein for muscle health during this phase, while Kelsey Ramsden discusses maintaining intimacy. Together, they equip listeners with actionable steps to navigate this transitional period.

Today we’re joined by 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. In this episode, we talk about the various approaches to dieting and Alan’s recommendation which he calls “Flexible Dieting”. We also dive deep into protein (consumption, timing, and types) as well as other aspects of the complex world of nutrition. Get your pen and paper ready because this one’s a doozy…in the best way possible!Links for this episode:Alan's AARR Research ReviewAlan’s Book “Flexible Dieting”Study: How much protein in a single meal can be used for muscle buildingStudy: Animal vs Plant ProteinQuorn ProteinStudy: SWAP MEAT Episode Overview:0:00:00 - Intro0:02:36 - Interview begins0:03:32 - The importance of flexible dieting0:06:16 - Flexible dieting explained0:10:02 - A word from our sponsors0:15:41 - Nutrition isn’t black and white0:19:09 - Total daily protein intake0:24:50 - Protein for longevity as you age0:35:30 - Aging isn’t linear, it’s exponential0:37:25 - Ideal protein intake for sedentary individuals0:39:39 - Ideal protein intake for athletic individuals0:41:35 - Grams of protein per meal0:46:01 - Eat protein earlier in the day0:49:36 - Pre-bed protein to increase muscle mass0:53:46 - Intermittent fasting challenges1:05:45 - Osteoporosis in women1:06:30 - Acute anabolic timing window1:22:04 - When to have protein for an early morning workout1:26:01 - When to supplement with creatine1:28:01 - The best types of protein (animal vs plant)1:43:47 - Nutrient deficiencies in vegetarians & vegans1:50:34 - The controversial topic of transgendered sports1:52:07 - OutroWe’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

Today we’re joined by the “Father of Biohacking”, Dave Asprey. Dave is a four-time New York Times bestselling science author and host of the Webby award-winning podcast The Human Upgrade. In this episode we cover topics from Dave’s new book Smarter Not Harder, touching on more efficient ways to exercise, the differences between animal & plant proteins, important vitamins & minerals, and how to accelerate your emotional wellbeing.Links for This Episode:Smarter Not Harder BookDave’s WebsiteDave’s PodcastVitamin Dake Episode Overview:0:00:00 - Intro0:02:01 - The difference between animal & plant proteins0:09:03 - A word from our sponsors0:14:28 - New study on animal & plant protein0:16:50 - The benefits of animal protein0:20:31 - Why working harder doesn’t work0:23:34 - The smarter way to exercise0:29:26 - Exercising using AI machines0:37:39 - What happens when you rapidly deplete glycogen0:42:49 - The problem with the gym industry0:45:45 - The psychology of the “work harder” movement0:50:09 - Phytic acid explained0:57:26 - Dairy in America0:60:03 - Oscillates & lectins and how they can affect you1:04:02 - The importance of vitamins & minerals (plus Dave’s recommendations)1:10:30 - Vitamin & mineral differences between men & women1:14:40 - The reason for grey hair during the pandemic1:17:09 - Working smarter not harder at becoming emotionally healthy1:28:56 - Outro 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 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

Episode 300…we made it! Thank you to all the Betty’s for listening and making the Better! show what it is, we wouldn’t be here without YOU, our dedicated audience. Today we’re joined by Dr. Kyle Gillett, a holistic care doctor who’s practice includes preventative medicine, aesthetics, sports medicine, hormone optimization and many other crucial avenues. We discuss the intricacies of hormones and dive deep into the science of androgens and testosterone, while also touching on Dr. Gillett’s “6 Pillars of Health”.Links for This Episode:Kyle’s InstagramKyle’s WebsiteGillett Health PodcastGillett Health YouTubeGillett Health InstagramGorilla MindEpisode Overview:0:00:00 - Intro0:09:00 - Interview Begins0:09:41 - Myths around testosterone0:11:57 - Baseline hormone lab measurements0:14:45 - The 6 Pillars of Health0:20:27 - Considerations when designing a diet0:26:27 - What are androgens & what do they do0:34:45 - Consequences of producing DHT0:37:51 - Optimizing DHT in the body0:40:18 - Extending your fertile window0:47:31 - Supplements: L-Carnitine & Boron0:58:30 - Controversy around TRT for women1:01:16 - Contributing factors to hair loss1:10:13 - How to improve sleep1:16:10 - Alternative obesity treatments1:25:40 - Simple tips to improve your diet1:32:45 - The thermal effect of food1:27:01 - Leptin’s role in the body1:44:09 - Why some people don’t become obese1:50:36 - Why you can’t overeat meat1:55:51 - Outro 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 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