Better! with Dr. Stephanie

00:51 – Dr. Stephanie introduces today’s guests, Dr, Mark Hyman and Mia Lux06:48 – Dr. Mark and Mia share their origin story of how they met and fell in love11:05 – How Dr. Mark and Mia approach working on their relationship14:20 – Dr. Mark and Mia share one surprising thing they adore about each other19:47 – Mia speaks to her standup comedy and the value she places on humor24:00 – Dr. Mark talks about his book, Food: What The Heck Should I Cook?28:10 – Advice Dr. Mark would give to those looking to eat healthy, especially with their partner37:26 – Dr. Mark and Mia comment on the impact of our food choices on the environment48:17 – Dr. Mark explains what topsoil is and why it’s so important50:12 – How Dr. Mark and Mia incorporate quality time within their daily routines and rituals53:35 – The importance of supporting your partner through times when they’re struggling59:08 – Dr. Stephanie thanks Dr. Mark and Mia for their honesty and for joining the show1:00:21 – Where listeners can follow Dr. Mark and Mia1:01:02 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“So, we created something called, ‘What’s Up Below.,’ like, ‘What’s Up…Below.’ And the idea is you each take a turn to ask, ‘What’s Up Below?’ And that person talks about their feeling experience about what’s going on in their life.” (12:38) (Mia)“I would like to brag that I enough emotional responsibility to know that I’m not gonna be emotionally responsible. I am beyond reason, don’t speak to me.” (17:53) (Dr. Mark)“I started standup a while ago but only got into it seriously a couple of year ago. And, I originally used it as a personal growth tool.” (20:05) (Mia)“You’re gonna have a hard time convincing me that people won’t like great food if it’s put in front of them.” (29:13) (Dr. Mark)“One of the things that really is big for people is the role of mental health and food. And, people don’t understand that their mood, their depression, their anxiety, all that can be related – even ADD – can be related to what they’re eating.” (34:44) (Dr. Mark)“When you create a regenerative farm, which is essentially integrating animals and plant species using animals in a way that actually regenerates through their poo and their pee and they’re running around and chewing on the grass, it actually builds soil. And also, it holds water and it requires less irrigation. So it’s a win-win-win and it produces better quality food.” (44:22)“So we had to figure out how to build a bridge between us so that he understands that if I need a moment to go and figure it out, it’s not because I’m running or withdrawing. It’s because I want to come back with a really open heart and a clean space so we can really deal and heal with whatever it is.” (56:02)LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInDr. Mark’s WebsiteDr. Mark’s LinkedInDr. Mark’s Instagram – @drmarkhymanDr. Mark’s Twitter – @drmarkhymanDr. Mark’s FacebookDr. Mark & Mia’s PodcastDr. Mark’s Books – Food: What The Heck Should I Cook? & Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet—One Bite at a TimeMia’s WebsiteMia’s YouTube ShowMia’s LinkedInMia’s Instagram – @mymialuxMia’s Twitter – @mymialuxMia’s FacebookENJOYING THE SHOW, READY FOR MORE?Please Subscribe to Better! With Dr. StephanieJoin our Private Facebook Community for Better!Rate and Review: Show your support and help spread the word by writing a review, along with a 5-star rating on Apple Podcasts: https://bettershow.co/apple🎙️🎙️🎙️Podcast production and marketing provided by FullCast Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

00:48 – Dr. Stephanie introduces today’s guest, James Maskell05:49 – James’ background and origin story11:29 – The Functional Forum and James’ first book, The Evolution of Medicine22:47 – Statistics on loneliness30:44 – How group visits work38:50 – James breaks down the seven steps of The Therapeutic Order45:05 – James recalls a story about Frome, a town in the U.K.51:10 – Profitability59:58 – Scaling up functional medicine1:03:38 – Tips and strategies for getting patients to open up within a group setting1:07:48 – James talks about the release of his latest book, The Community Cure1:10:07 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“Having grown up in such a different health environment I just sort of had a moment where I realized maybe some of what I was born into is a part of the solution. And maybe I’m not born here to be an investment banker. Maybe I’m here to follow a different kind of a path.” (09:14)“And, just to take a step back, it’s really healthcare where the goal is self-efficacy. And, what that means is the goal where people can take care of themselves and they don’t need a doctor and they don’t need medication.” (14:10)“There was one stat that I have in the book which is that if you’re subject to a targeted rejection – which is someone intending to break a social bond with you, like a divorce or you get fired from your job – your risk of depression goes up by twenty-two times.” (25:05)“The reason why I think it makes sense to reestablish those groups in healthcare is that, eventually, everyone comes across some sort of health issue. And that’s a moment where we can sort of bring them into a group if they need it.” (32:15)“And the Therapeutic Order comes from naturopathic medicine, and all it says is ‘we should start with the least costly, least invasive interventions first and then work our way up to drugs and surgery as a last resort.” (40:44)“So ultimately, my vision for transforming healthcare is really to create this bottom layer of empowerment groups that facilitate turning on the body’s healing mechanisms and dealing with weakened systems that have been weakened as a result of malnutrition and so forth.” (44:20)“Here’s the thing. If you teach someone to meditate and you do it ten percent wrong, what is the downside risk of that? It’s nothing. If you give people the wrong drug, the downside risk could be death.” (1:01:13)“I think that, for practitioners who are involved, I think you really have to realize that your expertise is not as valuable as your ability to help people help themselves.” (1:04:36)LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInJames’ WebsiteJames’ LinkedInJames’ Instagram – @mrjamesmaskellJames’ Twitter – @mrjamesmaskellJames’ FacebookJames’ Books - The Community Cure: Transforming Health Outcomes Together & The Evolution of MedicineFunctional ForumENJOYING THE SHOW, READY FOR MORE?Please Subscribe to Better! With Dr. StephanieJoin our Private Facebook Community for Better!Rate and Review: Show your support and help spread the word by writing a review, along with a 5-star rating on Apple Podcasts: https://bettershow.co/apple🎙️🎙️🎙️Podcast production and marketing provided by FullCast  Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

00:56 – Introducing today’s second AMA episode03:31 – Dr. Stephanie introduces her co-host for today’s episode, Stephanie Major04:38 – Dr. Stephanie and Stephanie Major share their words for 202008:58 – The importance of understanding the nomenclature10:37 – Adrenal fatigue, explained12:17 – The circadian flow of cortisol levels19:04 – Strategies for fasting and TRE with a difficult work schedule22:21 – Advice on managing cortisol levels, specifically eustress and distress26:14 – Dr. Stephanie’s preferred method for hormone testing28:37 – Strategies for identifying and lowering high cortisol32:17 – The relationship between sleep optimization and hormone optimization35:36 – Developing healthy sleep patterns38:41 – The relationship between HIIT (high intensity interval training) and cortisol43:36 – Harnessing the power of your menstrual cycle45:17 – Breaking down the menstrual cycle55:53 – Managing your emotions1:00:03 – Supplements that Dr. Stephanie uses in her daily life1:02:59 – Stephanie Major asks Dr. Stephanie her own questions about birth control for teenagers1:15:10 – How to prioritize fixing our hormones1:20:51 – Dr. Stephanie announces another upcoming AMA episode1:21:50 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“I’m doubling down on the [cortisol] slope because it’s predictive of longevity. The slope, in and of itself, is predictive of your life span, so how long you’re gonna live, cardiovascular disease and Alzheimer’s, among other things.” (14:34)“You want your cortisol to be at its highest point, at its peak zenith, in the morning and then you want it to come down after that.” (22:58)“One of the things you have to be really, really, really mindful of when you’re doing any type of testing is the timing cause cortisol changes all day long.” (31:50)“I really, really want to drive this point home where I want women to really learn how to harness the power of their menstrual cycle, because there are ebbs and flows in terms of hormonal fluctuations and energetic capacity.” (43:53)“Symptoms are your body’s way of talking to you.” (57:15)“I would actually life to start a little bit earlier and get teenagers really in tuned or at tuned with their cycle.” (1:11:39)“If we are anything, we are houses for our bacteria. We are houses for our microbiota. And if we cannot protect our bacterial lineage because we are destroying it with the pill, we are endangering our future daughters and our future women. That is why I say the pill is anti-woman.” (1:14:50)LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInDr. Stephanie’s Article on SleepDanielle LaPorte’s Desire Map CollectionLink to Daysy (Fertility Awareness Tracking)OTHER RESOURCES & LINKSChronic Fatigue, Burnout, are a cluster of symptoms including:Needing to eat or snack frequently to avoid fatigue, irritationSalt cravingLow blood pressureBeing wired and tired at night, with difficulty falling asleep and frequent awakeningHeart pounding and palpitations for no reasonMultiple food sensitivitiesWeight gain, especially around the waistReduced sex drive and libido,Fatigue after intercourseBrain fog, with difficulty concentrating and remembering thingsLack of energy in the mornings and mid-afternoonMigrating pain for no reasonInability to handle stressful situationsAnxiety, panic attacks, dizziness, easily startledInability to tolerate heat or temperature fluctuationReduce exercise capacity and breathlessness on exertion like going up a flight of stepsTrue Dark GlassesUse ‘drstephanie’ for 10% off - ChilipadZinc & Magnesium Supplement Dr. Stephanie takesZincMagnesiumDr. Stephanie’s conversations with Dr. Jolene and hereDenmark Study: Hormonal Contraception & DepressionDr. Stephanie’s Estima DietDr. Stephanie’s Articles On SleepENJOYING THE SHOW, READY FOR MORE?Please Subscribe to Better! With Dr. StephanieJoin our Private Facebook Community for Better!Rate and Review: Show your support and help spread the word by writing a review, along with a 5-star rating on Apple Podcasts: https://bettershow.co/apple🎙️🎙️🎙️Podcast production and marketing provided by FullCast Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

00:54 – Dr. Stephanie introduces today’s guest, David Neagle 05:12 – What David learned from a near death experience 23:01 – David’s attitude change and his approach to life after the accident 29:10 – David talks about the importance of seizing opportunities 33:42 – The role religion plays in success 38:07 – How core wounds and fears develop 47:12 – Our need for safety and love 50:06 – The difference between the conscious and subconscious mind 58:35 – David speaks to the importance of self-expression 1:02:49 – How shame and guilt affect our potential 1:06:50 – Proactive thinking and desire   1:16:04 – Dr. Stephanie and David discuss tolerance 1:18:29 – Ingredients for a successful mind 1:21:35 – Where listeners can follow and connect with David 1:23:22 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“When I was in the Army for a year and when I went through basic training, they take you through a survival course where they tell you, ‘It doesn’t matter how bad you’re injured, what really matters is if you panic or not.’ And, if you can not panic, if you can really keep your head about you…you have a very good chance of surviving most things.” (13:10)  “I was basically asking God for a second chance. I’m like, ‘I promise, if you let me live today that I will figure out why I couldn’t do those things. I will fix my life and then I’ll spend the rest of my life teaching other people how to do it.’” (14:59)  “The word belief carries a much different connotation two thousand years ago than it does if you read literature, say within the last hundred years. The way the word is even used is completely different.” (39:05)  “I believe that everybody has a purpose, a specific purpose. We don’t have this unbelievable intellect for nothing.” (41:52)  “Based on the Law of Polarity, there’s nothing that has just one side to it. Everything has two sides. And those things are connected; they’re not separate. So, we look at poverty and wealth as two separate things; they’re not. They’re one in the same thing either rightly or wrongly used.” (53:17)  “The way that we get to know our true self is through expression. If we cannot express the way that we feel naturally, we never get in touch with that nor are we able to bring it into a healthy balance.” (59:01)  “He said, ‘David, you’ll always get what you need when you need it. Not what you want, but what you need. So, if you’re willing to step into whatever that is, you’ll never be without.’” (1:11:23)  “I think that, both genetically and spiritually, we’re born to be a success. And, success is also about awareness.” (1:18:50)  LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInDavid’s PodcastDavid’s WebsiteDavid’s LinkedInDavid’s Instagram – @david_p_neagle  David’s Twitter – @DavidNeagle David’s Facebook  Think & Grow Rich Book ENJOYING THE SHOW, READY FOR MORE?Please Subscribe to Better! With Dr. StephanieJoin our Private Facebook Community for Better!Rate and Review: Show your support and help spread the word by writing a review, along with a 5-star rating on Apple Podcasts: https://bettershow.co/apple🎙️🎙️🎙️Podcast production and marketing provided by FullCast Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

00:54 – Dr. Stephanie introduces today’s guest, Gabrielle Lyon 06:19 – Dr. Gabrielle opens up about being a new mother 12:41 – Dr. Gabrielle’s training and nutrition 17:14 – Why Dr. Gabrielle believes that muscles are the organ of longevity 22:40 – Obesogenic Sarcopenia 26:30 – The PROT-AGE Study 34:48 – Myths about muscle-protein synthesis in men and women 37:45 – How aging impacts muscle-protein synthesis 45:43 – Dr. Stephanie asks about amplifying muscle-protein synthesis through her personal diet and training regiment 52:10 – Animal and plant proteins 1:00:44 – Growth pathways 1:08:26 – Dr. Stephanie and Dr. Gabrielle share their thoughts on the documentary, The Game Changers 1:14:24 – The vegetarian and vegan diet 1:19:13 – Dr. Gabrielle speaks to observations she’s seen from the mindset of the Navy SEALs and how we can apply their resilient, forward-thinking mindset 1:27:55 – Dr. Gabrielle breaks down the different types of stress 1:32:37 – Where listeners can follow and connect with Dr. Gabrielle 1:34:28 – Where listeners can follow Dr. Stephanie and subscribe to her newsletter TWEETABLE QUOTES“It’s incredible. Ya know, I’ve been thinking a lot about what significant life events change one completely. There’s the before and the after. I would say there’s probably two, and that’s death, you’re no longer the same person, and birth. It is an instantaneous right of passage.” (06:39)  “The moment we become comfortable is the moment that our progress stops.” (16:42)  “There’s a lot of myth out there that individuals believe that the protein requirements are different for men versus women. And that’s actually not true. Protein requirements are based on blood volume and lean muscle mass.” (35:10)  “It is probably the single worst piece of advice that anyone could be given is to, in mid-life, go vegan or vegetarian.” (37:45)  “Really you should keep your protein consistent. So, whether it’s the first meal of the day, your first meal of the day, the first thing you’re eating doesn’t have to be breakfast, but it needs to be high-protein.” (48:23)  “I think it [The Game Changers] does a good job to show diversity. But, the truth is it’s a fear-mongering, propaganda film that is dangerous for the public and dangerous for our aging population. There’s little to no science in that film.” (1:11:22)  “That actually is one of their [Navy SEALs] superpowers is humor. It could literally be the worst situation ever and they’re making jokes about it. It is uncanny their capacity for optimism.” (1:19:57)  “So, we all think practice makes perfect. But really, practice – and I’m talking about the mental practice – makes permanent.” (1:24:05)  LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInDr. Gabrielle’s WebsiteDr. Gabrielle’s Instagram – @drgabriellelyon Dr. Gabrielle’s Twitter – @drgabriellelyonDr. Gabrielle’s Facebook Link to PROT-AGE Study  ENJOYING THE SHOW, READY FOR MORE?Please Subscribe to Better! With Dr. StephanieJoin our Private Facebook Community for Better!Rate and Review: Show your support and help spread the word by writing a review, along with a 5-star rating on Apple Podcasts: https://bettershow.co/apple🎙️🎙️🎙️Podcast production and marketing provided by FullCast Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

01:31 – Dr. Stephanie introduces the topics she and Dr. Jolene Brighten discuss in Part Two of her interview06:00 – A 2016 study out of Denmark of the association of hormonal contraception with depression11:57 – Mood disorders and the tryptophan pathway15:52 – The incidence rate of depression and Alzheimer’s in women17:40 – Elevated cortisol levels20:04 – Progesterone and head injuries21:55 – How hormonal birth control affects sexual health and libido26:37 – How testosterone affects inflammation27:13 – Yeast infections and vaginal wall atrophy30:18 – Orgasms33:31 – The importance of communication during sex34:42 – Dr. Jolene’s Top 10-12 Things to Know about Orgasms42:37 – Hormonal birth control’s impact on gut and gastrointestinal health46:54 – A recent Harvard study on birth control and Crohn’s Disease50:16 – The value of supplementation while on the pill59:31 – Seed cycling1:04:35 – Evidence-based medicine1:06:55 – Defining Post-Birth Control Syndrome1:08:48 – Fertility Awareness Method (FAM), defined1:16:56 – Where listeners can follow Dr. Jolene1:18:08 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“We have to have these inconvenient conversations so that we can keep our daughters, our sisters, our future mothers safe.” (11:28)“We can do better when we know. But when we don’t know, then we’re flying blind.” (21:47)“If you’re a woman having sex with a male, that sexual intercourse is inviting someone else’s body into your body.” (32:18)“Now, the other great thing about orgasms, they can give you easier periods, more regular cycles, and relief from menstrual cramps.” (40:44)“We’ve now come to understand that what grows in your mouth can impact your fertility and also impact pregnancy outcomes.” (46:38)“Anybody who lives with women or is a woman knows, women will power through just about anything until they can’t and then they’ll go to the doctor.” (1:08:29)“It’s really important, I think, for all women to understand that if you’re not in a monogamous relationship, the pill, IUDs, patch, they’re not going to protect you against sexually transmitted infections. And that’s something that often gets glazed over.” (1:14:34)LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInDr. Jolene’s WebsiteDr. Jolene’s LinkedInDr. Jolene’s Instagram – @drjolenebrightenDr. Jolene’s Twitter – @drbrightenDr. Jolene’s FacebookDr. Jolene’s YouTube ChannelDepression, Anxiety, Stress Scales (DASS)DASS QuestionnaireLink to Seed Cycling ArticleDr. Jolene’s Books:Beyond the Pill: A 30-Day Program to Balance Your Hormones, Reclaim Your Body, and Reverse the Dangerous Side Effects of the Birth Control PillENJOYING THE SHOW, READY FOR MORE?Please Subscribe to Better! With Dr. StephanieJoin our Private Facebook Community for Better!Rate and Review: Show your support and help spread the word by writing a review, along with a 5-star rating on Apple Podcasts: https://bettershow.co/apple🎙️🎙️🎙️Podcast production and marketing provided by FullCast Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

01:02 – Introducing today’s guest, Dr. Jolene Brighten06:57 – Dr. Jolene talks about the history of hormonal birth control10:38 – Worldwide use of hormonal birth control13:06 – Birth control and infertility issues14:41 – The purpose of your menstrual cycle17:57 – Symptom management18:49 – The buffet approach to birth control20:05 – Understanding that belief has no place in medicine or science25:11 – The inherent medical bias against women28:41 – How hormonal contraception affects mate selection34:53 – Hormonal contraception’s influence on women’s behavior37:40 – How to stay safe on birth control in the wake of dangerous side effects41:00 – Reversing Metabolic Mayhem44:01 – Physiological side effects of hormonal birth control47:51 – Inflammation49:47 – The complex nature of hormones52:06 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“Your doctor doesn’t need to have a research study to believe your story.” (07:55)“What often happens is that you are put on birth control for symptom management and, as it turns out, those symptoms are really rooted in conditions that are associated with infertility.” (13:06)“Hormonal birth control can rob us of what I call our superpowers. Throughout the menstrual cycle we have this ebb and flow of hormones that really gives us superpowers.” (16:42)“For me, and really I think for many women, we don’t need other people’s beliefs when we’re trying to make an informed decision. We need the facts and we need the information, and we can frame those within our belief system.” (23:12)“While hormonal birth control can rob you of your libido, when you come off of it, if you’ve selected your mate while you were on it and you come off of it, you may report more sexual dissatisfaction.” (32:47)“If women have ever used hormonal birth control for six months or more in their lifetime, they have over thirty percent risk of developing diabetes post-menopausal.” (44:04)“Women are dismissed and die at higher rates of heart attacks than men because we’re often told, ‘Oh you’re just stressed. You’re just anxious. It’s just in your head.’” (46:49)“Women are tricky. But ya know what isn’t tricky about women? How well they know their body. So, what we have to do as doctors is listen to them because women are really smart and really in-tune with their body.” (47:40)LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInDr. Jolene’s WebsiteDr. Jolene’s LinkedInDr. Jolene’s Instagram – @drjolenebrightenDr. Jolene’s Twitter – @drbrightenDr. Jolene’s FacebookDepression, Anxiety, Stress Scales (DASS)DASS QuestionnaireDr. Jolene’s Books:Beyond the Pill: A 30-Day Program to Balance Your Hormones, Reclaim Your Body, and Reverse the Dangerous Side Effects of the Birth Control PillENJOYING THE SHOW, READY FOR MORE?Please Subscribe to Better! With Dr. StephanieJoin our Private Facebook Community for Better!Rate and Review: Show your support and help spread the word by writing a review, along with a 5-star rating on Apple Podcasts: https://bettershow.co/apple🎙️🎙️🎙️Podcast production and marketing provided by FullCast Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

00:57 – Introducing today’s guest, Shawn Wells05:53 – Shawn breaks down the role of mitochondria its impact on energy07:14 – Insufficient Cellular Energy (ICE) states09:38 – Glycation, explained12:17 – Signs of accelerated glycation14:10 – The benefits of the supplement, Berberine16:22 – The value of context17:53 – The importance of checking and modulating your blood sugar20:23 – How Barberry works22:09 – How chronic low-grade inflammation can affect our mitochondria25:06 – Dr. Stephanie and Shawn discuss why it’s not ideal to rely on caffeine and other energy boosters that have negative side effects28:39 – Dr. Stephanie explains oxidative phosphorylation29:25 – How keto works30:49 – Key differences between ketogenic diets and Standard American Diet39:41 – Digestive resistant starches45:39 – Benefits of being metabolically flexible51:22 – Shawn’s favorite foundational supplements55:11 – Dr. Stephanie and Shawn talk about the supplement NAD59:02 – The power of mitochondrial pathways1:02:21 – The value of recovery1:03:44 – Happiness1:06:50 – Sleep deprivation and social jetlag1:09:19 – Community and sex1:11:47 – Shawn answers a series of rapid-fire questions1:18:21 – Where listeners can follow Shawn1:18:59 – Dr. Stephanie thanks Shawn for joining the show1:19:23 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“What happens though, that’s so important that we’re finding out, why I say, ‘mito is the new keto,’ is that we are often in insufficient cellular energy states, which is an acronym called ICE. And, there’s something else that’s in neurological diseases, it’s a very similar idea called brain energy gap.” (07:14)“It’s [Berberine] been shown in studies to be as effective, if not more effective, than Metformin, which is known as an incredible glucose disposal agent.” (14:47)“One of the ways that keto works is that you’re not creating as much oxidation and you are using an alternate fuel source – ketones – and you are insulin-resistant, and you are in this insufficient cellular energy state, and you don’t have enough glucose readily available for substrate. That’s why keto is a miracle.” (29:34)“It’s a beautiful thing in terms of evolution that we could be by the ocean, we could be in the trees, we could be in a barren winter wasteland, we could be in whatever climate all over the world and find a food source. That’s incredible.” (46:53)“When we’re in an optimized state, when our mitochondria are functioning optimally, we’re not only anti-aging, anti-disease, pro-energy, but we’re able to deal with stress better.” (1:01:08)“I think happiness is a choice. Every day you can choose whether you’re happy or not, whether you’re positive or not.” (1:04:24)“I have amazing people like you [Dr. Stephanie] in my life because of the energy I’m putting out is coming back to me. And, it’s so important that yes you’ve been burned, yes you’ve been hurt, but don’t let that change what’s going out because that’s what’s going to come back.” (1:12:44)“Whatever you’re thinking right now is your weakness is actually probably your superpower. You’re hiding it away and it’s the thing you’re so blessed for that makes you unique. And, once you let it out, you’ll become so powerful.” (1:15:28)LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInShawn’s WebsiteShawn’s Instagram – @zonehaloShawn’s LinkedInShawn’s Twitter – @ZoneHaloShawn’s FacebookENJOYING THE SHOW, READY FOR MORE?Please Subscribe to Better! With Dr. StephanieJoin our Private Facebook Community for Better!Rate and Review: Show your support and help spread the word by writing a review, along with a 5-star rating on Apple Podcasts: https://bettershow.co/apple🎙️🎙️🎙️Podcast production and marketing provided by FullCast Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

00:50 – Introducing today’s inaugural AMA episode01:03 – Dr. Stephanie introduces her co-host for today’s episode, Stephanie Major06:19 – Differentiating between time restrictive eating and fasting12:16 – Benefits of fasting13:28 – Timing your post-workout meal16:23 – Breaking down PCOS, polycystic ovarian syndrome18:39 – The important role that hormones play20:03 – Fasting with PCOS21:49 – Why Dr. Stephanie never does an extended fast in the week leading up to her period26:20 – The incredible differences in a woman’s biology28:16 – Dr. Stephanie speaks to some recent studies on rodent fasting32:27 – HPA Access Dysfunction35:32 – How fasting can affect thyroid issues, including Hashimoto’s Disease40:47 – Fasting and hair loss41:54 – The three stages of hair growth43:29 – Supplements to combat hair loss during fasting44:34 – Best practices for preparing for an extended fast49:10 – Signs and signals that indicate you should end an extended fast52:05 – Breaking a fast54:30 – Dr. Stephanie discusses fasting while travelling57:44 – When Dr. Stephanie does longer fasts58:41 – How to explain fasting to your children1:04:19 – Who should not be fasting1:05:37 – Dr. Stephanie announces another upcoming AMA episode1:07:01 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“When you allow for the stomach to fully empty, you will have a better quality sleep.” (09:42)“When she does eat her next meal, it should have protein in it, and a minimum of twenty grams. So, a minimum of twenty grams of good, quality protein to be able to drive that muscle protein synthesis from her diet.” (16:07)“Around Day 21 is when we start to see progesterone rising. Progesterone is a potent stimulator of your appetite. It slows down your bowels. And it can also affect your mood and it drives cravings.” (23:05)“When you are obese, male or female, the data is clear in terms of fasting and the benefits that it’s going to impart to you. So, if you are overweight, if you have excess adiposity fasting is probably the most powerful weight-loss tool on the planet.” (31:28)“That’s why I always say females are the original biohackers. We will do anything to feel better.” (35:24)“When you start fasting, it is a temporary change you may notice like clumps of hair falling out, but it tends to return somewhere between three to six months. You’ll notice that that falling out stops.” (41:40)“When you’re thinking about what breaks a fast, you have to be thinking about what your goal is surrounding the fast.” (52:32)LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInDr. Stephanie’s Twelve Step Guide to FastingRELEVANT STUDIES, COMMENTARY, AND RANDOM BITS FROM MY PREP NOTESTime Restrictive Eating (TRE) vs. FASTINGTRE - is restricting the hours in which you consume calories. This is where I start most people off if they have never heard of the concept of fasting, or they are intimidated by it.So very basic would be a TRE of 12 hours – 12 hours of fasting, 12 hours of eating starting at 7am - 7pm.I would quickly move this to a tighter eating window of 8-9 hours as the baseline for how you eat all the time. If one were so inclined, and if you’re listening to this podcast, I would also add in the caveat of making your last meal 3 hours before your bedtime. This allows the stomach to fully empty, and for our central and peripheral clock to sync up.SCN is your central clock. It detects light coming in from the back of the retina and is the sleep-wake cycle master regulator.However, we have other clocks in our bodies: the liver, pancreas, and kidneys, for example. The liver in particular senses intake of food.If you have a late meal, there is a sort of homeostatic dissonance where the brain is saying ‘less light, time for bed,’ but the liver is saying, ‘but we just got a huge bolus of energy!’ This will affect sleeping quality and quantity. It is hard to sleep well on a full stomach.If you listen to Sachin Panda, he will say anything with a caloric value will start the clock. So, in the strictest sense, the 5 calorie pre workout drink would start the clock. As far as I am aware, Mg does not have a caloric value, and neither does L-theanine.FASTING is for 24 hours or more and there’s a myriad of ways to do it: Water only, NC LF, or CR.Benefits are similar and, like anything, has a bell shaped curve:drops in insulinactivation of sirtuinsAutophagy - cellular cleaning up of debrisBDNFimprove lipid profiles ( HDL: LDL ratio, TG levels)allow for rest and repair of gutFFA & ketone production / alternative substratemental clarity and focusamps up GHchanges in gene expression upping longevity / FOXOcardioprotective benefitsPowerful weight loss toolOn Refeeding Within 15-30 Minutes Of Exercise:There has been considerable work undertaken to determine the optimal timing of nutritional intake in order to maximize post-exercise MPS and ensuing adaptations to training (Cribb & Hayes, 2006; Hoffman et al. 2009). In general, it is largely irrelevant whether the feed is given pre-, during or post-exercise. This is because the delaying of the muscle-full response appears to last at least 24 hours (Burd et al. 2011) after a single bout of exercise, which may help explain adaptations likehypertrophy/remodelling of muscle over time, which is independent of proximity-dependent feeding patterns.Types of Exercise:Endurance-type exercise such as running or cycling is associated with increased synthesis of mixed muscle proteins. However, these acute responses are not associated with significant changes in muscle mass (i.e. hypertrophy observed with resistance exercise).The same individuals performed a 10-week resistance (weight-lifting) programm in one leg and a 10-week endurance (cycling) programm in the other. After training, post-exercise myofibrillar not mitochondrial protein synthesis increased with resistance exercise (Wilkinson et al. 2008). Conversely, after training mitochondrial protein synthesis increased only in the endurance-trained leg, whereas myofibrillar did not. These data seem to suggest a ‘matching’ between MPS responses and phenotypic changes, i.e. muscle hypertrophy in resistance training versus mitochondrial biogenesis in endurance training.I have a general disdain for traditional cardio machines and feel like I am on a hamster wheel. I have retrofitted my outdoor bike with a TacX and use an app called ZWIFT so I can have some sort of indoor cardio in the winter months. I love to climb hills, have a psychological and physical resistance to sprints. I have to pump myself up mentally and physically when I know I’m sprinting, but generally I hate them. If I were to guess, I have way more type 2a mm fibres than 2b, because I despise sprints. It feels like I peter out and need a much longer recovery. This may be due to my years as a step instructor and being an endurance runner.Best practices:Vary workload and intensityAim for at least 20g of good quality protein per meal(this can change as we age, necessitating the need for more protein to continue to stim MPS)A few more studies should one want to read up further:No effect on protein supplement timing:https://www.ncbi.nlm.nih.gov/pubmed/19478342/24h window for refeed:https://www.ncbi.nlm.nih.gov/pubmed/21289204/20g for MPS:https://www.ncbi.nlm.nih.gov/pubmed/19056590/PCOS & Fasting:Insulin levels elevated:inverse relationship to SHBG (high insulin, low SHBG, more free T)direct relationship with LH (high insulin, higher LH, lower relative surge before ov)Insulin is a nutrient sensor. You eat carbohydrates or proteins, and insulin goes up. This signals to the body that there is sufficient food to drive growth. (There are other nutrient sensors involved - mTOR and sirtuins, but let’s stick right now to insulin and its role in PCOS)High insulin levels drives growth. For women of reproductive age, the ovaries are the queen of cells. They have 100-600K mitochondria in them, and are the most rapidly growing cells in the body.The other issue excess insulin has on a reproductive female is is drives up LH. LH levels should only surge right before ovulation, to help the mature follicle release the viable egg. If LH levels are higher throughout your cycle, the egg cannot be released. I always liken LH to that uncle that comes over for dinner, slaps you on the back so hard to make you spit out your food. That is basically what LH is doing to your follicle.Insulin has an inverse relationship the shbg. Shbg will, like its name suggests, bind sex hormones, like testosterone. Sex steroids and thyroxine are shbg regulators, but so is insulin. More insulin, less shbg, meaning more testosterone is free and able to exhibit its masculinizing effects.So when we are fasting, we are not stimulating insulin to rise, and therefore will see a lowering of LH throughout the cycle, and an increase in shbg, which will lower free T.With PCOS patients, fasting is a powerful tool to help regulate this hormonal derangement. At the very least, depending on the severity of symptoms and the patient’s goals, a TRE of 8 hours. I would also be strongly inclined to throw in several OMADS, and potentially a monthly or quarterly long fast in there as well if there was excess adiposity.I would also be looking at other lifestyle changes, like weight lifting with a focus to increasing lean mm to assist in further insulin regulation and glucose disposal.On Females & Fasting:Fasting for women is different for men and women. We do see some gender specific differences. For obesity, whether male or female, the benefits are largely ubiquitous. It is when you get closer to normal BMIs that the data begins to differ. Some rodent studies have demonstrated deleterious effects on females and either alternate day fasting or prolonged CR.Malesimproved insulin sensitivitywaking and sleep patterns were uninterrupted,they were more fertile (gonadal transcription factors),Improved lipid profileFemale rats ‘masculinize’ - meaning their ovaries shrunk,With 20 CR:irregular cycling patternsWith 40% CR:they ceased ovulation and menstruating altogetherbecame hyper alert,learning and memory went up,sleep patterns were disrupted,heightened stress response,Upregulated BDNFIncreased adrenal sizeIn human femalesADF showed poor glucose tolerance and no change in insulin sensitivity in non-obese womendid not see this negative effect with men, and only the men showed improvement in TG levelsSo what do we as women do?So if you are overweight, fasting is going to be a good option for you to reduce adiposity, and to help regulate metabolic hormones. Most of the studies I have looked at that detail fasting interventions report positive outcomes in cardio metabolic parameters.It is when we trench into waters of hormonal issues, and also fasting with women who are not obese, where things can get murky. Even women with the same condition are going to be different. You are not the same hormonal each day of your cycle. We are just extra like that.Must consider:HPA Axis Dysfunctionchronic low grade stress (physical, chemical, emotional)pro -inflammatory - pro cytokineslong term fasting is a stress, and may contribute to the allostatic loadshort term fasting like TRE is appropriatemost women have some sort of HPA derangement until proven otherwisepregnant, delivered a child, sleepless nights associated with kids, and then if you work...good luckPCOSin this condition, our bodies behave more malefasting, especially longer term fasting on a monthly or quarterly basis is greatallows for the drop in insulin, and can lend to better T regulationFor women like myself who are not obese, do not have hormonal issues, what do we do?The truth is the jury is completely out, and we do not have enough literature to really tell us either way. I think there are measurements you can watch: ketone levels, glucose levels, and subjective observations that can help you monitor your fast. But, I would definitely seek counsel in a trusted primary care physician so you can be monitored while doing it.I personally TRE everyday - it is around 4-5 hour eating window when I eat. While I love eating, I find it incredibly distracting and annoying to getting into my work, so I will have a large meal around 11am, and then a snack with the kids when they get home. Usually no dinner.For women of reproductive age, there is no wrong time to fast, but there are decidedly easier and more difficult timesAgain, talking in depth about gaming your menstrual cycle for metabolic and body comp gains soon, but the first week of your period - when P and E are low is much easier than the week leading up to the bleed.Reproductive Function in Response To Fastinghttps://journals.plos.org/plosone/article?id=10.1371/journal.pone.0002398https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0004146Alternate Day Fasting in Humanshttps://www.ncbi.nlm.nih.gov/pubmed/15833943?dopt=Abstracthttps://academic.oup.com/ajcn/article/81/1/69/4607679Sex Differenceshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3200169/?tool=pubmedhttps://academic.oup.com/ajcn/article/85/4/981/4648934Obese Females & Fastinghttps://www.ncbi.nlm.nih.gov/pubmed/23171320https://www.ncbi.nlm.nih.gov/pubmed/29534545On Autoimmunity & Fastinghttps://www.ncbi.nlm.nih.gov/pubmed/27239035On Fasting & Hair Loss3 Distinct Phases of Hair GrowthAnagen Phase is the active growth phase. It lasts anywhere from 2-6 years and is largely genetic in terms what your window is. It could be up to 1 cm every 28 days.Catagen Phase - follows the anagen growth phasetransitional stage where growth stops, somewhere around 2-3 weeksfollicle stops producing fiberTelogen Phaseresting phaseWhen the body is subjected to extreme stress, as much as 70 percent of hair can prematurely enter the telogen phase and begin to fall, causing a noticeable loss of hair3 months in lengthReasons for Hair LossIt’s not the fasting per se, but the large, sudden change in calories. The body repurposes energy for vital function (brain > hair). It can also be caused by vitamin & mineral deficiency. Zinc has been shown to be a cause of hair thinning. As you use up glycogen stores, your kidneys excrete excess water, Na, zinc, Mg, K.Hair loss can also be affected by the supplement or foods once you resume eating (ex. beef, lamb, chicken, mushrooms). It can be caused by not getting enough protein in your diet (aim for 20-30g good quality protein per meal). When you do start eating again, making sure you are getting adequate biotin, which is known to increase hair thickness.Foods with biotineggs w yolkavocadoessalmonspinachMSM - methylsufonylmethane - forms the structural links in things like skin, hair, and nails and strengthens cartilage and tissuefound in animals & animal proteinsCollagen - (from bone broth or supplementation)Lack of collagen has been linked to early hair loss, hair thinning, hair graying, and spine degeneration.ENJOYING THE SHOW, READY FOR MORE?Please Subscribe to Better! With Dr. StephanieJoin our Private Facebook Community for Better!Rate and Review: Show your support and help spread the word by writing a review, along with a 5-star rating on Apple Podcasts: https://bettershow.co/apple🎙️🎙️🎙️Podcast production and marketing provided by FullCast Hosted by Simplecast, an AdsWizz company. 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00:47 – Introducing today’s guest, Dr. Anthony Youn06:13 – Dr. Anthony explains the important distinction of being a board-certified plastic surgeon08:43 – The decision to become a plastic surgeon11:03 – Dr. Stephanie brings up a specific story from Dr. Anthony’s most recent book15:52 – The role of morality and faith in medicine20:47 – An advocate first23:56 – Guidelines for choosing a plastic surgeon provider20:00 – Non-invasive alternatives to surgery27:39 – Dr. Anthony and Dr. Stephanie touch on skin care31:33 – Best practices for healthy skin care routines36:55 – How to avoid that unnatural look that can be associated with plastic surgery40:34 – Best practices when having botox41:41 – The three most common areas that are injected with botox46:00 – The dangers of filler46:55 – Dr. Anthony and Dr. Stephanie discuss breast augmentation52:26 – Dr. Stephanie thanks Dr. Anthony for joining the show53:00 – Where listeners can follow Dr. Anthony53:40 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“There’s a handful of patients throughout any doctor’s career that you remember. Sometimes, these are patients that they’re such great successes that you take a lot of pride in…but even more important are those patients that you failed.” (14:42)“That’s why the title of the book is Playing God, because so many doctors think they’re playing God. And, in the end, what I’ve come to realize is that it’s not that as a doctor you’re playing God, it’s that you need God to help you to help your patients.” (20:03)“One thing I think that I have learned over the last many years, as I’ve gotten to know doctors like yourself and a lot of our holistic health colleagues, I’ve learned how much I don’t know. And that’s a lot.” (22:10)“There are actually studies that show that if you combine Vitamin C and Vitamin E, their antioxidant power, basically, is synergistically increased. For some reason, you put them separately, they do what they do separately. You put them together, and it’s much better than them separate.” (33:00)“If you don’t care that you’re having a medical procedure done that’s unnecessary, well think about that maybe you may be screwing yourself in the future because if you do it too much when you’re young, it might not work when you’re older.” (41:26)“The important thing to take away from this is that there are no smooth surface implants that we know of that have been related to this ALCL on their own.” (49:07)“Literally five years ago if you were to ask the majority of plastic surgeons if breast implant illness is real or is it a psychiatric condition, probably ninety-eight percent of them or more would say it’s a psychiatric condition, it’s the women thinking this and they’re wrong.” (50:38)LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInAnthony’s WebsiteAnthony’s Instagram – @tonyyounmdAnthony’s Twitter – @TonyYounMDAnthony’s FacebookFDA's new warnings around breast implantsANTHONY'S BOOKSPlaying God: The Evolution of a Modern SurgeonIn StitchesENJOYING THE SHOW, READY FOR MORE?Please Subscribe to Better! With Dr. StephanieJoin our Private Facebook Community for Better!Rate and Review: Show your support and help spread the word by writing a review, along with a 5-star rating on Apple Podcasts: https://bettershow.co/apple🎙️🎙️🎙️Podcast production and marketing provided by FullCast Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.