Better! with Dr. Stephanie

Dr. Emma Seppälä is a renowned author and psychologist from Yale and Stanford University she delves into the concepts of intuition, emotional and mental sovereignty, and how to liberate ourselves from societal and self-imposed constraints. Along with Dr. Stephanie, they discuss the impact of trauma, self-loathing vs. self-compassion, intrinsic worthiness, and methods for deprogramming negative imprints through gratitude, breathwork, meditation, and forgiveness. This episode offers valuable advice, especially for women navigating perimenopause and menopause, on managing stress and reclaiming their intuitive strength. Tune in for an enlightening conversation aimed at improving your relationship with yourself and enhancing emotional well-being.Episode Overview:0:00 Intro/Teaser1:27 Guest Introduction: Dr. Emma Seppälä4:24 Exploring Emotional Sovereignty5:24 Impact of Self-Criticism and Self-Loathing7:11 The Power of Self-Compassion8:11 Claiming Sovereignty Through Self-Love11:28 Steps to Deprogram Self-Loathing14:40 Overcoming Shame Through Awareness18:03 Transitioning from Self-Criticism to Self-Awareness22:53 Harnessing the Therapeutic Power of Breathwork30:14 The Healing Potential of Breathing31:28 Unveiling Trauma Imprints Through Triggers34:44 The Power of a Clean House36:11 Victimhood and Self-Perpetration38:01 The Story of a Resilient Veteran47:32 The Wisdom of Forgiveness48:28 Positive Relational Energy in Action49:47 Trusting Your Intuition1:02:41 Strengthening Your Intuition MuscleResources mentioned in this episode:Dr. Seppälä's latest book, SOVEREIGN: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos - https://www.hayhouse.com/sovereign-ebookBreathing-Based Meditation Decreases Posttraumatic Stress Disorder Symptoms in U.S. Military Veterans: A Randomized Controlled Longitudinal Study - https://www.researchgate.net/publication/265091197Breathing Technique Shown Effective For Trauma  - https://www.psychologytoday.com/intl/blog/feeling-it/202209/breathing-technique-shown-effective-traumaShould I Go With My Gut? Investigating the Benefits of Emotion-Focused Decision Making - https://www.researchgate.net/publication/51189959Bio:Dr. Emma Seppälä, a psychologist and researcher with dual appointments at Yale and Stanford, draws on ground-breaking new research from psychology, neuroscience, and leadership science, Dr. Seppälä introduces the new concept of “psychological sovereignty” to help people reclaim agency in every area of their life. Her book, Sovereign, offers a framework made for these times of uncertainty and anxiety. Find out more at https://www.iamsov.com/ We are grateful to our sponsors:BODYBIOFish Oil Plus, alongside the balance oil, are the two oils that I use for myself and my family on a daily basis. We take it straight up with a tablespoon, but it also mixes really well into smoothies and you can also drizzle it over your salad. Head over to https://bodybio.com/better and use code BETTER at checkout to get 15% off your first order. EIGHT SLEEPThe EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra.BIOPTIMIZERS MAGNESIUM BREAKTHROUGHIf you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the Magnesium Breakthrough is in your cart.

Alyssa Ages and Dr. Stephanie join forces to unravel the complex narratives surrounding strength training, challenging societal norms that equate health with thinness and worthiness with smallness. They explore the transformative power of strength training beyond physical appearance, touching upon its role in cultivating grit, reshaping our relationship with failure, and fostering courage and confidence.With refreshing candor, Alyssa confronts stereotypes and redefines notions of "bulky," advocating for a paradigm shift towards embracing strength and taking up space. This episode invites listeners to reconsider what it means to be powerful, vital, and worthy after 40, igniting a journey of self-discovery and empowerment.Episode Overview:0:00 Intro/Teaser1:24 Unveiling Strength Training Narratives3:03 Personal Evolution and Resilience6:17 Trusting Your Body Through Trauma11:07 Embracing Strength and Self-Reflection15:09 Holding Multiple Truths18:04 Lifting Through Trauma: A Lifeline22:31 Mastery and Mental Health Benefits28:31 Lessons in Handling Failure30:09 Embracing Failure42:09 Overcoming Fear of Failure51:17 Strength for the Future53:23 Redefining Body Image58:06 Strength and Courage59:22 Lessons from the FringeResources mentioned in the episode:Alyssa's Book: https://www.alyssaages.com/bookPumping Iron 2: the Women: https://www.imdb.com/title/tt0089852/Instagram: https://instagram.com/alyssaagesFacebook: https://www.facebook.com/alyssaages1Bio:Alyssa Ages is the author of Secrets of Giants: A Journey to Uncover the True Meaning of Strength. She is a journalist whose work has appeared in GQ, ELLE, SELF, The Globe and Mail, Wired, Parents, and others. Find out more at https://www.alyssaages.comWe are grateful to our sponsors:EIGHT SLEEPThe EightSleep Pod4 Ultra is proven to give you up to one more hour of sleep every night, reduce your snoring effortlessly by up to 32%, and give you 34% more deep sleep. So head over to https://eightsleep.com/better and use code BETTER to get $350 off the Pod4 Ultra.BIOPTIMIZERS MAGNESIUM BREAKTHROUGHIf you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the Magnesium Breakthrough is in your cart.EQUIPYou can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.

Dr. Stephanie and posture expert Annette Verpillot delve into the impact of posture on muscle development, gait analysis, therapeutic insoles, eye movements, jaw alignment, and even dentistry. They discuss the importance of tongue posture, eye muscles' role in sympathetic response, and the use of functional activators for children. An informative and holistic approach to wellness.

Dr. Casey Means discusses ancestral roots of mitochondrial health and factors contributing to illness. Topics include nutrition, modern lifestyle impacts, building meals for cellular health, indoor living effects, movement importance, artificial light influence, and embracing sunlight for health.

Ashleigh VanHouten gives us a deep dive into the world of muscle science and nutrition for women. Along with Dr. Stephanie, she explores the intricacies of muscle hypertrophy, shedding light on topics such as simultaneous muscle building and fat loss, bulking and cutting strategies, and the importance of progressive overload. Whether you're a seasoned weight trainer or just starting your fitness journey, this conversation promises to dismantle myths and provide invaluable insights for maximizing strength and vitality.Episode Overview:0:00 Intro/Teaser1:20 Exploring Muscle Science for Women2:12 Focus on Muscle Building and Nutrition3:43 Prioritizing Muscle Contraction and Effort6:56 The Importance of Time Under Tension13:09 Manipulating Time Under Tension16:11 The Benefits of Filming Workouts22:05 Balancing Full Range of Motion and Partial Reps24:50 Understanding Body Mechanics in Training30:59 Coaching and Foundation32:49 Consistency and Foundations34:24 Foundational Movement Patterns36:06 Initial Assessment and Movements36:39 Impact of Injury in Fitness37:39 Injury Prevention and Importance41:35 Long-Term Impact of Injury44:33 Modifying Workouts When Injured50:28 Consequences of Undernourishing55:05 Nutrition and Safety Signal58:57 Misconceptions in the Fitness IndustryResources Mentioned:Effects of Unilateral Eccentric versus Concentric Training of Nonimmobilized Arm during Immobilization - https://journals.lww.com/acsm-msse/fulltext/2023/07000/effects_of_unilateral_eccentric_versus_concentric.8.aspxBuild Muscle Faster with Kaatsu Training - https://youtu.be/r2lC6a648F8?si=gE3_0Ccnhbz92xzdAshley’s books - https://ashleighvanhouten.com/collections/my-bookChicken LIver Mousse - https://ashleighvanhouten.com/blogs/news/chicken-liver-mousse-recipeMuscle Science for Women (featuring Dr. Stephanie) - https://podcasts.apple.com/podcast/ep-45-fitness-in-your-40s-and-beyond-dr-stephanie-estima/id592596408?i=1000633181161Bio:Ashleigh is a health coach, speaker, podcast host, and author of one of the only nose-to-tail, organ-meat-centric cookbooks in existence, called It Takes Guts. Her new book is called Carnivore-ish. She created and co-hosts the Muscle Science for Women podcast, downloaded more than two million times, where she interviews some of the leading minds in exercise and nutrition methodology and overall wellness and discusses topics relevant to health and muscle building.We are grateful to our sponsors:BODYBIOFish Oil Plus, alongside the balance oil, are the two oils that I use for myself and my family on a daily basis. We take it straight up with a tablespoon, but it also mixes really well into smoothies and you can also drizzle it over your salad. Head over to https://bodybio.com/better and use code better at checkout to get 15% off your first order.FATTY15Essential fatty acids create better skin, hair, nails, repair age-related damage to cells, and activate pathways that regulate sleep and mood. You can get an additional 15% off of their 90-day subscription starter kit if you go to https://fatty15.com/better and use code BETTER at checkout.BON CHARGE (face mask)I am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine.  Head over to https://boncharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.

Dr. Mary Claire Haver, a board-certified OB/GYN and certified menopause specialist, dives into the complexities of menopause and hormone therapy. She debunks myths from outdated research and offers personalized strategies for symptom management. The discussion emphasizes the importance of nutrition, protein intake, and weight training, while addressing the potential side effects of hormone therapy. Dr. Haver encourages a proactive approach to women's health during this transitional phase, empowering listeners with essential knowledge and actionable tips.

Dr. Donald Layman, a protein expert, discusses essential amino acids, protein quality, muscle growth dosing, and debunking myths about aging and protein consumption with Dr. Stephanie. They delve into the nuances of protein intake for different training regimens, optimal carbohydrate levels, and the importance of protein in menopause.

Biohacking expert Aggie Lal joins this episode for a dynamic conversation about cycle syncing for women's health. With Dr. Stephanie's expertise in nutrition and Aggie's comprehensive approach to biohacking, they delve into topics ranging from menstrual cycle variations to stress management techniques.Explore how nutrition, fasting, and training can be tailored to different phases of the menstrual cycle, and gain insights into emotional fluctuations and stress mitigation strategies. Whether you're a seasoned health enthusiast or new to the concept, this episode offers invaluable tips for optimizing wellness through cycle syncing.Episode Overview1:17 - Introducing Biohacking Bestie, Aggie Lal2:43 - The Role of Women in Biohacking6:59 - Embracing Feminine Energy8:27 - Feminine Energy in Strength Training14:11 - Shifting from Skinny to Strong14:14 - Lifting Weights and Cycle Training19:02 - Training According to Menstrual Cycle27:16 - Fasting Framework for Women31:13 - Importance of Auto-Regulation in Health and Fitness35:30 - Breaking Free from Masculine Ideals36:51 - Embracing Femininity and Lifestyle Balance37:20 - Period Power Beyond Reproduction44:06 - Microfasts and Eating Patterns44:37 - Nutrition, Metabolism, and Stress Management51:43 - The Healing Power of Forgiveness56:48 - Embracing Play and Pleasure1:02:20 - The Teacher-Student Energetic ShiftBio:Aggie Lal is a renowned public figure, best-selling author, certified nutrition and health coach, podcast host, TV personality, and TEDx speaker. With  more than 1.5 million social media followers and a vast audience across multiple channels, Aggie has become highly influential in the areas of health, biohacking, personal development, entrepreneurship, and travel & lifestyle. Find out more at https://biohackingbestie.com/Resources Mentioned:https://biohackingbestie.com/products/biohack-like-a-womanhttps://higherselfacademy.co/Insights into Dr. D’Agostino’s 72-hour fasting experience - https://ketonutrition.org/insights-into-dr-dagostinos-72-hour-fasting-experience/40 Years of Zen - https://40yearsofzen.com/We are grateful to our sponsors:TIMELINEFeeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.  NEUROHACKERHigh NAD levels help our bodies by creating energy, maintaining healthy DNA, and protecting our cellular health. You can try Qualia NAD risk-free for 100 days by going to https://neurohacker.com/better and use the code BETTER at checkout to get 15% off of your order.BEAM MINERALSCold plunges are so useful for muscle healing and recovery, which is why they're so good when they're done on the same day as a workout. But if your mineral stores are low, you're not going to get the full recovery benefits that a cold plunge might offer. So next time you're doing your cold plunge take a Beam Mineral shot for an extra boost. Head over to https://beamminerals.com and use the code BETTER at checkout to save 20% off of your first order. 

Jessica Berman, the Chief Marketing Officer of BodyBio, delves into the fascinating world of seed oils, omega-6s, omega-3s, and their impact on our bodies' composition and overall health.In this episode, Jessica and Dr. Stephanie journey through the scientific landscape, dissecting terms like linoleic acid and ALA, and debunking myths surrounding the vilification of seed oils.Moving beyond the surface, they also explore the role of butyrate, its activation of GLP-1 agonists, and its profound implications for weight loss and body composition. Jessica sheds light on how the fatty acid needs of women evolve during pivotal life stages like perimenopause, pregnancy, childbirth, and breastfeeding.Episode Overview:0:00 Intro/Teaser2:28 Butyrate and GLP-1 Agonists3:21 Brain Health and Perimenopause10:03 Essential Fatty Acids Pathway10:51 Nuanced Conversation on Seed Oils13:05 Scientific Illiteracy on Social Media15:21 Evening Primrose Oil Benefits17:04 Omega-3 Precursor ALA17:48 Importance of EPA and DHA19:03 The Balance of Essential Fatty Acids20:01 Caviar as a Source of EPA and DHA21:04 Phospholipid Form of Fish Oil23:01 Liposomal Delivery and Absorption24:31 Omega Fatty Acids and Health27:55 Women's Health in Perimenopause31:07 Changes in Linoleic Acid Concentration32:38 Importance of Phosphatidylcholine in Detoxification34:21 Detoxing from Mold Exposure36:53 Clearing Mold Toxins with Essential Fatty Acids37:56 Impact of Essential Fatty Acids on Behavior39:34 Benefits of Essential Fatty Acids for Kids42:02 Therapeutic Dosing of Essential Nutrients46:54 Resistant Starches and Butyrate Production48:11 Butyrate in Colon Health and Immune Function51:47 Butyrate for GI Health and Inflammation54:16 Using Essential Fatty Acids for Long COVID58:23 Therapeutic Dosage for Mold Recovery1:01:52 Where to Find BodyBio ProductsBio:As the CMO of BodyBio, Jess leads all internal and external efforts in building the BodyBio brand and footprint across all social channels and expanding distribution both in the U.S. and internationally with the company’s trusted partners. In the last few years alone, Jess and her team have successfully managed consumer-driven marketing campaigns that have collectively generated over 55MM digital impressions across all social channels in the last 24 months. Jess has also been instrumental in securing partnerships with leading medical doctors and functional medicine specialists all of whom have endorsed BodyBio recommending its line of products to their patient network.Resources mentioned:BodyBio - https://bodybio.com/BETTERDietary linoleic acid and risk of coronary heart disease: a systematic review and meta-analysis of prospective cohort studies - https://pubmed.ncbi.nlm.nih.gov/25161045/Jennifer Fisher Kitchen - https://www.instagram.com/jenniferfisherkitchen/A banana a day could keep cancer at bay - https://www.leeds.ac.uk/news-health/news/article/5128/a-banana-a-day-could-keep-cancer-at-bayWe are grateful to our sponsors:SUNLIGHTENI am incredibly bullish on sauna as a therapy for recovery, heart health, and overall aging well. It's crucial for hormonal balance and achieving a state of well-being necessary for a strong physique and a strong mind. Visit https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstima and use code BETTER to get a discount.BODYBIOBodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTERONESKINIt’s time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.

Carolina Reis Oliveira’s journey is as impressive as her expertise in skin care. In this episode, she dives deep into the science of skin aging. Along with Dr. Stephanie, she explores and explains both intrinsic and extrinsic factors, from cellular processes to environmental exposures. Carolina also shares insights into inflammation, peptide therapy, and the transformative potential of innovative compounds like OS-01.OneSkin is getting to the root cause of skin aging with OS-01, a novel peptide that targets cellular senescence. OS1 influences cellular repair pathways and increases epidermal thickness. Explore face and body products at https://www.oneskin.co?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use code BETTER at checkout to save 15%. Drawing from her team's research, Carolina discusses tangible results in reducing skin aging, offering hope for conditions like hyperpigmentation and rosacea. We explore strategies to stay ahead of the aging curve, aiming for what Carolina calls "escape velocity"—a state where we not only halt aging but reverse its effects.Episode Overview:0:00 Intro/Teaser0:01:29 Interview with Carolina Oliveira0:03:10 Skin Aging Mechanisms and Peptide Therapy0:04:28 Intrinsic Mechanisms of Skin Aging0:08:21 Intrinsic Aging Factors and Genetics0:10:15 Cellular Senescence and Aging0:13:11 Autophagy and Aging0:14:37 Xenomorphic vs. Senolytic Compounds0:16:18 Discovery of OS1 Peptide0:19:12 Safety and Validation of OS1 Peptide0:20:53 Human Clinical Studies on OS1 Peptide0:25:00 Effects of OS1 on Skin Health0:29:31 Specific Formulations for Eye Cream0:31:01 Tailored Skincare for Different Areas of Body0:36:39 The Science of Hyperpigmentation and Skincare0:40:14 Combining Acids, Peptides, and Skincare0:44:15 Consumer Awareness and Integrity in Skincare0:47:57 The Importance of Antioxidants in Skincare0:51:52 The Future of Skincare: Lip Treatments0:53:43 Innovations in Sunscreen Technology0:56:53 Prioritizing Skin Health Over Immediate Results0:59:26 Maintaining Integrity in the Skincare IndustryBio:Carolina Oliveira, CEO and co-founder of OneSkin. Holds a Ph.D. in stem cell biology and tissue engineering, is a co-inventor of 5 patents and co-author of numerous scientific publications. She relocated from Brazil to Silicon Valley in 2016 to found OneSkin, a fast-growing longevity company developing products to promote skin age reversal by targeting a central driver of aging, the accumulation of senescent cells. Carolina and her team are disrupting the outdated anti-aging skincare industry with their groundbreaking research around skin and longevity.Resources mentioned:OneSkin: https://www.oneskin.co/ and use code BETTER at checkout to save 15%.About Carolina Reis Oliveira, Ph.D.: https://www.oneskin.co/pages/our-storyThe science: https://www.oneskin.co/pages/science and https://www.oneskin.co/pages/publicationsWe are grateful to our sponsors:EMBRI absolutely love this for my perimenopausal and menopausal women who are experiencing hot flashes and then the shivering that happens afterward. Go to https://embrlabs.com/products/embr-wave-2?rfsn=7896910.951991&discount/DRSTEPHANIE?redirect=/products/embr-wave-2 and use DRSTEPHANIE for 15% off of the Ember Wave 2. It is a bracelet (I got it in rose gold) and I love it.FATTY15Essential fatty acids create better skin, hair, nails, repair age-related damage to cells, and activate pathways that regulate sleep and mood. You can get an additional 15% off of their 90-day subscription starter kit if you go to https://fatty15.com/better and use code BETTER at checkout.BIOPTIMIZERSIf you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart.