Better! with Dr. Stephanie

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

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

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

00:52 – Introducing today’s guest, David Sinclair06:28 – David’s origin story08:38 – Why we age11:17 – The genome and epigenome13:00 – The piano metaphor15:51 – Sirtuins explained21:59 – Other environmental stressors that sirtuins detect25:11 – Hormesis defined28:13 – How NAD+ and its precursors combat aging35:11 – Dr. Stephanie brings up a specific story from Dr. David’s book38:40 – Friedreich's Ataxia39:27 – Benefits of resveratrol45:11 – Horvath's Clock and measuring age accurately47:58 – The backup copy of the epigenome53:44 – Anti-aging technologies on the horizon55:07 – Other anti-aging best practices56:47 – Dr. Stephanie suggests a new sequel to the Avengers franchise57:48 – Dr. Stephanie thanks Dr. David for joining the show58:21 – Dr. David shares with the audience where they can find the cheat sheet in his book58:48 – Where listeners can follow Dr. David1:00:00 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“I wrote the book because there’s a lot of really interesting technology and things people can do in their daily lives, I believe, to live significantly longer and healthier. But, I also wanted to start the conversation because I felt no one was really saying the kinds of things that I was saying.” (08:15)“I think that the major driver of aging, put simply, is a loss of information.” (10:19)“I think it’s worth clarifying that the sirtuins are protectors of our bodies, but they can also cause aging by being distracted too much.” (25:11)“It’s all about being uncomfortable. Our bodies would much rather sit in a chair and eat popcorn. There’s a whole industry based on that.” (26:19)“I like to joke that scientists like to fight because the stakes are so low.” (42:41)“We can predict, very accurately, how old someone is biologically. And that’s not so much related to birthday candles. It’s more about how you’ve lived your life. Twenty percent of your age will be genetic and eighty percent will be how you’ve lived.” (46:59)“What I don’t know is how to bring people back from the dead, but I think we’re getting close to being able to keep people alive in a healthy way for much longer.” (57:31)LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInDr. David’s Book - Lifespan: Why We Age―and Why We Don't Have ToDr. David’s WebsiteDr. David’s Instagram – @davidsinclairphdDr. David’s Twitter – @davidasinclairDr. David’s FacebookADDITIONAL RESOURCES FOR THIS PODCASTIn animal models, more NAD is betterAt least when it is paired with exerciseThe Mathematical Theory Of AgingThe Horvath ClockReversal Of Aging & Cellular ReprogrammingResveratrol effects 1 Resveratrol effects 2NMN & lifespan in miceDavid’s NewsletterDavid’s bookENJOYING 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

01:05 – Introducing today’s guest, Connor Carrick 04:11 – Connor’s NHL origin story 08:56 – Connor recaps his time with the Washington Capitals 10:04 – What it was like to be traded to Toronto 13:26 – The mental toll of being traded multiple times 18:11 – Joining the New Jersey Devils 20:10 – Connor touches on his struggles with mental health 26:21 – Short-term vs. long-term mindsets 32:45 – Techniques and strategies Connor implements for longevity in the NHL 34:36 – The importance of diet and nutrition 39:12 – Connor’s performance and training regiment 43:28 – The specific skills necessary to be a professional hockey player 45:36 – Connor speaks to the sacrifices he, his wife Lexi, and their family have made for his career 50:33 – Making effort cool again 53:24 – Life post-NHL56:46 – Connor answers some rapid-fire questions about one of his passions: coffee 59:57 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“There’s something to be said about being a Toronto Maple Leaf. It means something in Toronto. It means something to people. It’s an Original Six franchise. There’s so much history and expectation there.” (11:31) “The NHL game, every ten games let’s say, is played at a different pace. So, every team at ten games is a different team at twenty. Every team at twenty is a way better team at forty.” (19:06) “I play a sport that, if you ask any GM, any coach, any player for that matter, what percentage of the game is mental, you’re not gonna get a percentage lower than eighty.” (23:57) “I think athletics puts you uniquely in touch with that because you know you can go sprint and run as fast as you can or jump as high as you want. You can’t just go faster because you want to. It’s hard. It takes a lot of work.” (30:24) “If you don’t have a skill and you can’t skate, this game is not going to be friendly to you.” (33:49) “The concept of making effort cool again, I relate to that greatly.” (51:40) LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInConnor’s Instagram – @connorcarrickConnor’s Twitter – @connorcarrickConnor’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

00:59 – Introducing today’s guest, Emily Fletcher 05:45 – Meditation and sex 09:42 – Mirror Neurons 14:31 – Other reasons to practice meditation 16:39 – Mindfulness defined 20:41 – Identifying and dealing with stress from the past as well as the present 23:20 – Manifesting 26:05 – Adaptation energy 30:54 – The physiological effects of stress 34:09 – Cortisol 36:30 – How stress affects your competitive edge 40:58 – Why people don’t meditate as much as they should 44:18 – Far-side simplicity 46:46 – Emotional detoxification 50:45 – Reasons to get a meditation teacher 53:15 – The computer analogy 54:30 – Purging physical and mental trauma 56:41 – Emily shares how meditation has improved her own life 1:00:19 – How meditation has impacted Emily as a mother 1:02:54 – Dr. Stephanie speaks to how meditation has helped her as a mother 1:04:31 – Emily provides additional parenting tips 1:06:07 – Best practices for an ideal meditation routine 1:08:47 – Caution with caffeine 1:12:04 – Where listeners can find and follow Emily 1:13:26 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“Forty percent of American cohabitating couples say that the number one reason that they’re not having as much sex as they would like is that they’re tired.” (08:15)  “There is some science coming out of Tufts and Wake Forest University suggesting that meditation can reverse your body age from anywhere from eight to fifteen years.” (15:15)  “Mindfulness I would define as the art of bringing your awareness into the present moment.” (17:31)  “To me, manifesting simply means consciously creating a life you love. It’s you getting intentional about what you want your life to look like.” (23:52)  “Stress is not what’s happening to you. Stress is your reaction to what’s happening to you.” (26:56)  “While it is possible to change your state of consciousness, it is not possible to give your mind a command to shut up.” (43:01)  “It’s better to cry this stuff out into your tissues than it is to have the stress stored in your tissues.” (55:17)  LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInEmily’s Instagram – @emilystellafletcherEmily’s Twitter – @ZivaMeditationEmily’s FacebookEmily’s LinkedInEmily’s WebsiteEmily’s YouTube ChannelBOOKS MENTIONEDStress Less, Accomplish More: Meditation for Extraordinary PerformanceENJOYING 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

This episode has Chapter Marks embedded for apps that support them (Apple Podcasts, OverCast, Pocket Casts, etc.)TWEETABLE QUOTES“Mindset is really about attitude. It’s about philosophy.” (11:44)“People who really pursue the process [of success], they are undefeatable.” (31:41)“The great thing about rage and anger is they are phenomenal focusers of energy.” (33:49)“What matters to me is movement. Movement matters because movement creates momentum. Momentum creates confidence. And confidence creates certainty.” (36:08)“The alter ego is simply a mental tool that we’ve got that allows us to disassociate ourselves from our own story and start to play through the idea of someone and something else that we admire.” (41:44)“What makes us unique – human beings – is our creative imagination, our ability to create new stories about what we’re capable of. We can shift and we can change in an instant.” (52:23)“I’ve had people who have picked an alter ego because it sounded like a nice idea, but they didn’t actually connect with that person. There wasn’t like an emotional tug and I need that emotional tug when I’m working with someone.” (1:02:21)LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInLink to Dr. Steph’s ArticleTodd’s Instagram – @todd_hermanTodd’s Twitter – @todd_hermanTodd’s FacebookTodd’s LinkedInTodd’s WebsiteTodd’s YouTube ChannelBOOKS MENTIONEDThe Alter Ego Effect: The Power of Secret Identities to Transform Your LifeThe Hero with a Thousand FacesENJOYING 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

00:53 – Introducing today’s guest, Danielle LaPorte05:34 – Danielle’s background and story09:06 – Imposter Syndrome10:17 – Rebelling against the establishment11:33 – Starting a lifestyle consultancy13:15 – Danielle tells the story of how her company was taken from her15:12 – Dr. Stephanie and Danielle talk about grief, anger, and forgiveness20:36 – Danielle speaks to what forgiveness feels like for her25:12 – The genesis of Danielle’s Fire Starter Sessions27:34 – Possibility and fear mindsets31:09 – Danielle talks about her book, The Desire Map35:33 – Dr. Stephanie and Danielle discuss the divine feminine36:55 – Danielle defines what leadership means to her40:34 – Living a life of service42:00 – The truth of love46:09 – What self-love means to Danielle51:28 – Dr. Stephanie and Danielle share their experiences and thoughts on motherhood57:44 – Danielle describes her ideal partner in life59:34 – Dr. Stephanie and Danielle talk about her podcast, With Love, Danielle1:03:09 – Danielle speaks to the influencer culture and ideology1:06:42 – What is something Danielle has changed her mind about recently1:10:31 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“If you’re the outlier, just be the outlier. Declare it. Yeah, be the outsider if that’s what you are.” (08:58)“The energy of anger is fire. Too much of that will burn out your system. It will burn your relationships, but just enough – for the right reason, in the right direction – looks like justice. It looks like policy change. It looks like clear decision making.” (17:53)“And forgiveness, my experience of the feeling is it’s a profound relief. It’s a homecoming.” (24:16)“My definition of leadership is the courage to hold the vision up and invite people to that vision. And, that courage comes from introspection and being able to be still and stillness takes courage.” (36:55)“If you don’t want to live a life of service, if you don’t think there’s some higher order to this, I might not have that much to offer you. I’m not interested in convincing you of anything. I’m really actually interested in teaching teachers and singing to and with the choir.” (40:45)“I want you to be joyful. I want you to be whole. And, I think the result of love is joy.” (42:26)“I think most of us just need to be witnessed.” (1:08:19)LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInLink to Dr. Steph’s ArticleDanielle’s Instagram – @daniellelaporteDanielle’s Twitter – @DanielleLaPorteDanielle’s FacebookDanielle’s LinkedInDanielle’s WebsiteDanielle’s PodcastBOOKS MENTIONEDThe Desire Map: A Guide to Creating Goals with SoulWhite Hot Truth: Clarity for Keeping It Real on Your Spiritual Path from One Seeker to AnotherThe Fire Starter Sessions: A Soulful + Practical Guide to Creating Success on Your Own TermsENJOYING 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

01:02 – Introducing today’s guest, Robin Sharma04:45 – Robin recalls the greatest influences on his life’s journey08:26 – The importance of having a morning routine12:11 – The Four Interior Empires16:32 – The framework of your heartset20:29 – Why kindness is a super power27:41 – Pursuing joy32:14 – The Genius Betrayal Syndrome36:10 – The importance of building a great team37:49 – Robin explains why cheap costs more40:29 – The Twin Cycles of Elite Performance explained43:32 – The best way for parents to influence their children47:01 – Robin leaves the audience with a few challenges47:57 – Robin makes a couple of announcements about his book49:15 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“One of my core things that I believe is no one will believe in you until you believe in you.” (07:03)“Building soulset at five am while the rest of the world is asleep is about letting go of the noisy voice of ego, which is the voice of your insecurity and wounded self, and rebuilding the relationship with who you truly are – this light, this luminosity, this strength, this undefeatability, this wisdom.” (15:22)“Your life, your income, your impact will never be any higher than your pain.” (16:55)“The Spartan warriors used to say, ‘Sweat more in training and you’ll bleed less in war.’” (26:45)“The reasonable man adapts himself to the world. The unreasonable one persists in adapting the world to himself. Therefore, all progress depends on the unreasonable man.” (28:33)“A great life is nothing more than a series of well-lived days strung together.” (38:20)“If you work longer, harder, more stressed, you are literally going to deplete, what I call in the 5 AM Club book, the five assets of genius: your mental focus, your physical energy, your personal talent, your daily willpower, and your time.” (41:08)LINKS MENTIONEDBetter! WebsiteDr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Stephanie on LinkedInLink to Dr. Steph’s ArticleRobin’s Instagram – @robinsharmaRobin’s Twitter – @RobinSharmaRobin’s FacebookRobin’s LinkedInRobin’s WebsiteRobin’s PodcastBOOKS MENTIONEDThe Monk Who Sold His Ferrari: A Fable About Fulfilling Your Dreams & Reaching Your DestinyThe Leader Who Had No Title: A Modern Fable on Real Success in Business and in LifeThe 5 AM Club: Own Your Morning. Elevate Your Life.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

00:56 – Introducing today’s guest, Dr. Shefali Tsabary05:35 – Conscious parenting, defined08:18 – Goals of conscious parenting11:22 – Dr. Stephanie opens up about having expectations of her son13:29 – Framing expectations for our children16:11 – Differentiating between child-centric and parent-centric parenting18:22 – Parenting myths discussed in Dr. Shefali’s book, The Awakened Parent19:58 – Why success has become the primary barometer for childrearing23:14 – The danger of potential25:26 – The myth of ‘good’ children and ‘bad’ children28:50 – Learnings Dr. Stephanie applied from Dr. Shefali’s book30:28 – Dr. Shefali provides practical tools parents can utilize daily31:47 – The myth that good parents are naturals35:11 – Breaking free of parental guilt36:40 – The myth that a good parent is a loving one39:36 – Dr. Stephanie recalls a vulnerable moment from her childhood42:18 – The myth that parenting is about raising a happy child46:10 – The myth that parents need to be in control48:46 – Tools parents can use to become more conscious52:47 – How to navigate two differing parental philosophies54:14 – Dr. Shefali gives advice to parents struggling with raising children with special needs55:54 – The importance of accepting ourselves as imperfect beings58:16 – Dr. Shefali promotes her annual event, Evolve59:50 – Where listeners can follow Dr. Stephanie and subscribe to her newsletterTWEETABLE QUOTES“The conscious parenting understands that the traditional way they’ve been parenting until now is full of holes and mythologies that need to be debunked.” (05:45)“In many ways our children are more evolved because they allow themselves to be unhampered by culture. They’re very open about their feelings. They’re not yet jaded and critical like we can be.” (11:03)“I think keep it to day-to-day expectations and the rest will kind of take care of itself. If they’re [your children] meant to be a scientist, they’re going to be a scientist. If they’re meant to be an artist, they’re going to be an artist. Don’t dictate their future.” (15:52)“Success has become the goal of childhood. Not play, not exploration, not nothingness, not boredom, not creativity, but success.” (19:58)“Our children are not here to live our lives. And they’re not here to fulfill our destinies. They’re here to become their own beings.” (22:46)“There’s so much to learn. And, really, parenting should just be learning. We don’t know these children that come to us.” (32:16)“The journey is not outward, it’s inward. You have to go inward in order to make this thing call parenting work.” (34:59)“Love is the most active thing you can feel. And it really involves no judgement, no approval, no conditions, no transactions. It’s really love for the other person’s essence no matter how they make you feel.” (37:06)“That’s the beautiful part of life. If life was all happy, there would be no nuance, there would be no adventure, there would be no complexity, and there would be no growth.” (43:27)“Meditation has been the single most profound tool in my life, so much so that I am more connected inward than outward.” (51:57)“We can’t be everything to all people and all things and all images of ourselves as women.” (54:44)“Mothering just takes the life out of us, doesn’t it? And I think that we are ashamed to talk about just how draining it is because we have this mantle of perfection over our heads.” (55:31)LINKS MENTIONEDBetter! WebsitePrivate Facebook Community for Better!Dr. Stephanie’s WebsiteDr. Stephanie’s Twitter – @dr_stephanieDr. Stephanie’s Instagram – @dr.stephanie.estimaDr. Shefali’s Instagram – @drshefalimexicoDr. Shefali’s Twitter – @DrShefaliDr. Shefali’s FacebookDr. Shefali’s WebsiteLink to Dr. Shefali’s Evolve EventBOOKS MENTIONEDDr. Shefali’s Book – The Awakened Family: How to Raise Empowered, Resilient, and Conscious ChildrenThe Conscious ParentENJOYING 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