Better! with Dr. Stephanie

Dr. Stephanie Estima dives into the invigorating world of sauna therapy and its myriad of health benefits. With a focus on the heart, Dr. Stephanie unpacks research revealing how regular sauna use can dramatically reduce the risk of sudden cardiac death and coronary heart disease, particularly emphasizing the practice's significance for women during perimenopause and menopause.From the calorie-burning prowess of infrared saunas to the muscle and cognitive enhancements attributed to heat shock proteins and nitric oxide, this episode is a comprehensive guide to incorporating sauna therapy into your wellness routine for improved metabolism, cardiovascular health, and overall well-being. Join Dr. Estima as she shares both scientific insights and personal experiences an try out your own sauna today. Episode Overview:0:00 Intro/Teaser1:11 Making Informed Health Decisions4:09 Benefits of Infrared Saunas7:28 Effects of Repeated Sauna Use12:19 Sauna Use and Cardiovascular Health15:33 Benefits of Sauna on Heart Health18:25 Sauna's Impact on Brain Health22:33 Understanding Perimenopause and Growth Hormone25:15 Heat-Induced Muscle Growth (Hyper Hypertrophy)29:55 Sauna for Enhanced Muscle Preservation31:53 Saunas and Nitric Oxide for Health32:38 Endorphins and Fitness39:17 Dr. Stephanie's Sauna Routine & Benefits41:01 Evening Sauna Routine for RecoveryResources Mentioned:Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/Correlations between Repeated Use of Dry Sauna for 4 x 10 Minutes, Physiological Parameters, Anthropometric Features, and Body Composition in Young Sedentary and Overweight Men: Health Implications: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360547/Arterial stiffness during whole‐body passive heat stress in healthy older adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6503298/Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial: https://pubmed.ncbi.nlm.nih.gov/35785965/Turning Up the Heat: An Evaluation of the Evidence for Heating to Promote Exercise Recovery, Muscle Rehabilitation and Adaptation: https://pubmed.ncbi.nlm.nih.gov/29470824/The influence of Finnish sauna treatments on the concentrations of nitric oxide, 3-nitrotyrosine and selected markers of oxidative status in training and non-training men: https://pubmed.ncbi.nlm.nih.gov/31950931/A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10286597/Effect of post-exercise sauna bathing on the endurance performance of competitive male runners: https://pubmed.ncbi.nlm.nih.gov/16877041/Sauna use as a lifestyle practice to extend healthspan: https://pubmed.ncbi.nlm.nih.gov/34363927/Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men: https://pubmed.ncbi.nlm.nih.gov/27932366/Does sauna bathing protect against dementia? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7560162/How the sauna affects the endocrine system: https://pubmed.ncbi.nlm.nih.gov/3218898/Stephanie's Sauna: https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstimaWe are grateful to our sponsors:CAROL BIKEThis is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com.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/BETTERJASPRInvesting in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners. 

Dr. Vonda Wright shares invaluable insights into the musculoskeletal syndrome of menopause, unravelling the complexities of arthralgia, inflammation, and the impact of decreasing estradiol on our joints, bone density, muscle mass, and fat distribution. She and Dr. Stephanie explore the phenomenon of frozen shoulder, its prevalence in the female population, and effective strategies for managing and preventing it.Dr. Vonda also unveils her cutting-edge training protocol for lifting heavy, emphasizing the importance of balanced upper and lower body workouts to promote strength and resilience. They also delve into the nuances of zone training, injury prevention, and the significance of stability and instability training in enhancing our physical prowess as we age gracefully.Get ready to be inspired and empowered as Dr. Wright uncovers the secrets to optimizing muscle health and vitality during menopause. So grab your headphones and tune in to this enlightening conversation.Episode Overview:0:00 Intro/Teaser0:01:29 Introduction to Muscles and Menopause0:03:28 Dr. Vonda Wright's Menopause Story0:13:41 Dr. Vonda's Menopause Experience0:24:33 Advocating for Women's Health0:31:31 Treatment Spectrum for Frozen Shoulder0:37:45 Preventing Frozen Shoulder in Women0:39:11 Preparing for Menopause0:39:33 The Power of Heavy Lifting0:42:08 The Importance of Rest Time0:43:50 The Effort of Heavy Lifting0:45:54 The Importance of Rest Periods0:48:49 The Significance of Warm-Ups0:50:25 Zone Two Training for Women0:51:50 Sprinting vs. Zone Two Training0:57:35 Mental Resilience in Sprinting0:59:43 Strength, Stability, and Injury Prevention1:09:26 Harnessing Muscle Satellite Cells1:11:31 Stimulating Muscle GrowthBio:Dr. Vonda Wright is a double-boarded, fellowship-trained orthopedic surgeon and internationally recognized authority on active aging and mobility. Dr. Wright’s practice focuses on minimally invasive surgery for hip preservation, shoulder and knee reconstruction, cartilage restoration, orthobiologics, and the latest in injury prevention and performance optimization. An intra-preneur, Dr. Wright was the founding director of the Performance and Research Initiative for Masters Athletes (PRIMA) and her pioneering research in mobility and musculoskeletal aging is changing the way we view and treat the aging process. More at https://www.drvondawright.comResources Mentioned:InSPIRe- Institute for Sports Performance and Innovative Research https://www.speaker.drvondawright.com/resources/researchHOT For Your Health podcast - https://podcasts.apple.com/ca/podcast/hot-for-your-health/id1055206993Estrogen Matters book - https://estrogenmatters.comHRT, Bioidenticals & Menopause: Benefits & Risks - https://drstephanieestima.com/podcasts/hrt-bioidenticals-menopause-benefits-risks/The Yentl Syndrome - https://www.nature.com/articles/353383a0.pdfInstagram - https://www.instagram.com/drvondawright/YouTube - https://www.youtube.com/user/vondawrightWe are grateful to our sponsors:PeluvaI'm a fan of Peluva, the natural evolution in minimalist footwear from NYT bestselling author and founder of Primal Kitchen, Mark Sisson. These low-profile shoes are designed to let feet be feet. Your toes get the space they actually need to help you ambulate properly. This smart-looking shoe allows for proprioception and retraining of the toe and ankle mortise.  Peluva delivers comfort, function, and style so you can relax, realign, and strengthen your feet to build health with every step. Go to https://peluva.com/DRSTEPHANIE to get 10% off your entire order.PrimeadineAutophagy, a cellular renewal and recycling process that mimics the benefits of fasting, tends to slow down as we age. That's where spermidine comes in. Wholly plant-derived spermidine promotes autophagy, as well as hormonal balance, healthy aging, energy, and hair growth. It also supports sleep quality; memory, cognition, and brain health; and skin and nail health. Primeadine captures the many benefits of this longevity molecule in capsule and powder form. I use it daily. Go to https://oxfordhealthspan.com/drstephanie to try it for yourself. Use code DRSTEPHANIE15 to save 15% off your order.BON CHARGEWhether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code BETTER at checkout for a 15% discount.

Explore the neurological changes during menopause, including hormonal impacts, evolutionary perspectives, and brain remodeling. Learn about hormone replacement therapy considerations, the significance of grandmothers in communities, and lifestyle interventions for menopausal women. Dive into the transformative stages of perimenopause, menopause, and postmenopause, unraveling the mysteries of hot flashes, mood swings, and cognitive alterations.

Dr. Sara Szal Gottfried and Dr. Stephanie discuss trauma, autoimmunity, and healing methods for women. They explore the benefits of MDMA-assisted therapy, important lab tests for autoimmunity, adapting exercise routines, and the transformative effects of divorce. The podcast offers valuable insights for women seeking holistic approaches to wellness.

Gabby Reece isn't just a volleyball legend; she's a beacon of inspiration in health and fitness, a podcast host, a corporate speaker, a New York Times best-selling author, a devoted wife, and a nurturing mother. With a storied career as Nike's first female spokeswoman and a former professional beach volleyball player, Gabby embodies athleticism and grace.In this enlightening episode, Dr. Stephanie delves into Gabby's multi-faceted life, exploring her ventures like Laird Superfoods alongside her husband, Laird Hamilton. They also uncover the essence of womanhood through Gabby’s experiences as an athlete, entrepreneur, and matriarch.From navigating the transition from fitness model to sports icon to the intricacies of self-care and maintaining a thriving relationship, Gabby shares invaluable wisdom gained from her journey. At 54, she radiates a profound understanding of life's lessons and generously imparts her insights.Episode Overview0:00 Intro/Teaser1:16 Introduction to Gabby Reese: A Woman Who Conquered Life3:08 Overcoming Assumptions and Biases5:57 Being Authentic and Letting Go of Approval9:16 The Importance of Genuine Relationships and Feedback13:10 Finding Strength in Career, Family, and Personal Choices16:17 The Value of Women in the Post-Reproductive Stage21:43 Movement as the Key to Mental Capacity and Success29:16 Hypoxic Training: Building Endurance Underwater38:00 Different Types of Conflict: Dirty Fighting vs Clean Fighting42:35 Being the Flower or the Farmer in a Relationship45:50 Embracing Femininity and Challenging Stereotypes51:13 The Power of Love and Connection54:12 The Value of Quality Relationships Over Quantity of Time57:04 The Intentional Ingredients and Philosophy Behind Laird Superfoods1:00:08 Overcoming Obstacles in Product Formulation and Maintaining Integrity1:03:10 Italy's Stringent Food StandardsBioGabrielle Reece is not only a volleyball legend, but an inspirational health and fitness leader, podcast host, corporate speaker, New York Times bestselling author, wife, and mother. The former professional beach volleyball player and Nike’s first female spokeswoman is the definition of both athleticism and beauty. Gabby is a force to be reckoned with in the gym and on a microphone.
Resources MentionedOf Boys and Men: Why the Modern Male Is Struggling, Why It Matters, and What to Do about It - https://bookshop.org/p/books/of-boys-and-men-why-the-modern-male-is-struggling-why-it-matters-and-what-to-do-about-it-richard-v-reeves/18536826?ean=9780815739876Laird Superfood - https://lairdsuperfood.com use code Gabby2024 for a special discountGabby’s podcast - https://gabriellereece.com/podcast/Gabby’s website - https://gabriellereece.comWe are grateful to our sponsorsBODYBIOBodyBio 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/BETTERJASPRInvesting in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to  https://jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners.LMNTWe are a ski family and over this winter we have been using LMNT's Chocolate Medley. The chocolate chai is absolutely incredible with some boiling water and a splash of milk. And my kids love the chocolate mint with some hot water. If you head over to https://www.drinkLMNT.com/drestima you'll see an exclusive offer at the bottom of the page.

Dr. Sue Varma, board-certified psychiatrist or psychiatrist and Author of Practical Optimism, joins Dr. Stephanie in this episode and together, they explore practical strategies for bolstering mental fortitude, navigating emotions, and reclaiming control over one's time and mental space.Drawing from Dr. Varma's extensive experience, including her groundbreaking work at the World Trade Center Mental Health Program, they discuss techniques to combat overwhelm, embrace the Joy of Missing Out (JOMO), and cultivate meaningful connections through friendship.Whether you're seeking tools to regulate emotions, alleviate stress, or simply enhance your well-being, this episode promises invaluable insights for all. Tune in and embark on a journey toward resilience, empowerment, and practical optimism.Episode Overview:0:00 Intro/Teaser1:15 Stress and Resilience3:18 Practical Optimism: A Blend of Eastern and Western Philosophy6:20 Validating the Human Experience11:27 Medication and Calming Techniques for Inflammation19:35 The Power of Observing Emotional "Tells"27:08 Creating Distance from Negative Thoughts Through Mindful Observation35:15 Reframing Cognitive Strategies for Self-Reflection40:25 Finding Pleasure in Slowing Down and Appreciating the Senses43:54 Slowing Down and Savoring the Present Moment48:22 The Complexity of Emotions and Communication50:30 The Therapeutic Power of Crying and Communication54:20 Conflict Resolution: Resolving Conflicts Like Adults58:03 Example of a Couple's Damaging Behavior in a Three-Legged Race1:01:07 Communication Differences Between Men and Women1:04:14 The Power of Feeling Supported and the Danger of Schadenfreude1:09:54 The Importance of Relying on Others and Offering Help1:13:28 The Importance of Choices, Work, and Sacrifices1:20:12 Practical Optimism: The Art, Science, and Practice of Well-beingBio:Dr. Sue Varma is a board-certified psychiatrist who was the first medical director and attending psychiatrist at the World Trade Center Mental Health Program. She is also the go-to for all of the national morning shows on various topics related to mental health. Her first book examines how some people survive, even thrive, despite profound challenge, and how we can all optimize the things we have control over, while buffering ourselves from stress.Website: https://www.doctorsuevarma.com/Practical Optimism book: https://www.doctorsuevarma.com/book/Resources mentioned:It’s Not About the Nail - https://youtu.be/-4EDhdAHrOg?si=9zOcR3GR4E-9Ws5cWe are grateful to our sponsors:COLDTUREComing soon…BON CHARGEI 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://bonharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.TIMELINE NUTRITIONI'm in my mid-40s, and I've never felt more energized. One of the products I use to maximize this energy and help my muscles recover is Mitopure by Timeline. To feel your best, go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.

Dr. Stephanie and expert Cynthia Thurlow discuss managing hormones, metabolism, sleep, contraceptives, detoxification, autoimmune conditions, and workout intensity. They share insights on supporting detox with green veggies, contraceptives for young women, and the importance of estrogen metabolism. The conversation also covers weight training, supplements for perimenopause, and the balance between exercise intensity and self-care.

John Miles, CEO of Passion Struck is a seasoned leader with a military background. In this episode, John shares insights on how to create intentional living and how to break through mindset barriers.Together, John and Dr. Stephanie explore practical strategies for change, overcoming family and community dynamics, and embracing the hero's journey. They also unpack the importance of mindset shifts, addressing the challenges and obstacles that may arise on the path to personal growth.From family dynamics to the impact of friends and community, John sheds light on the common pitfalls that can hinder progress and shares strategies to overcome them. Take advantage of this episode to create your own roadmap to intentional living and unlock your passion.Episode Overview:0:00 Intro/Teaser1:28 Welcoming John Miles to the Show9:59 Transitioning into a New Chapter of Life13:14 Pursuing Dreams at Any Age16:41 Allowing Yourself to Dream and Desire23:13 Overcoming Obstacles and Self-Sabotage28:34 Shifting Perspective: Harnessing Growth Opportunities32:30 Solos: Vulnerability, Opinion, and Fear of Judgment38:28 Crafting a Future Self and Rebuilding Your Brand48:32 The Importance of Spiritual Hygiene and Self-Care56:24 The Power of Combining SEALFIT and Stephen Kotler's Techniques1:06:10 Different Levels of Progress on the Journey to PassionBio:John R. Miles is a leading authority on intentional behaviour change, personal growth, and leadership. He is a keynote speaker, author, top-rated show host, and the founder and CEO of Passion Struck. His globally renowned podcast, Passion Struck with John R. Miles, has garnered tens of millions of downloads and consistently holds the title of the #1 alternative health podcast worldwide, securing its place among the top Global 100 podcasts on Apple Podcasts.Resources mentioned:Worry Wastes Your Life - https://legacyproject.human.cornell.edu/2013/04/11/worry-wastes-your-life-2/Steven Kotler’s work - https://www.stevenkotler.comCommander Mark Devine’s work - https://unbeatablemind.comJohn’s book “Passion Struck” - https://passionstruck.com/passion-struck-book/  We are grateful to our sponsors:TIMELINE NUTRITIONI'm in my mid 40s, and I've never felt more energized. One of the products I use to maximize this energy and help my muscles recover is Mitopure by Timeline. To feel your best, go to timelinenutrition.com/better and use code BETTER to get 10% off your order.JASPRInvesting in quality air purification is about protecting your and your family's health and well-being because the majority of your exposure to outdoor air pollution occurs indoors. So go to jaspr.co/better and use BETTER at check out for a special deal for my podcast listeners.

In this engaging discussion, Mike Feldstein, an expert in air quality and its health effects, shares eye-opening insights into how varying pollutants—from wildfire smoke to VOCs—affect our indoor environments. He highlights practical solutions like using air purifiers and improving ventilation. The conversation delves into the significant link between air quality and cognitive health, emphasizing how clean air can enhance sleep and recovery, tailoring advice for different climates. It's a must-listen for anyone interested in optimizing their health through better air quality!

Dr. David Rabin, guides us through the realms of distress, bad stress, and eustress, the good stress that can benefit us – with exercise as a prime example. The conversation unravels the collective stress epidemic and delves into the physiological consequences of chronic inflammation and stress.Dr. Rabin shares his insights on mechanisms and interventions that can enhance parasympathetic function. From breathing exercises to meditation, Dr. Estima and Dr. Rabin explore a vast array of tools for healing. Heart rate variability takes center stage, becoming a crucial predictor for longevity. The duo explores its origins, manipulability, and the intriguing variations between individuals – addressing questions about age, genetics, and nutrition and their impact on HRV.Dr. Estima and Dr. Rabin also venture into the fascinating realm of the female stress response and feeling safe, uncovering the unique and distinct ways women navigate stress compared to their male counterparts. The exploration of this topic promises an engaging and enlightening discussion that sets this episode apart.Episode Overview:00:00 Intro and Teaser01:08 Introduction to Stress and Its Impact on the Body04:02 Understanding the Difference Between Eustress and Distress08:24 Individual Responses to Stress Based on Personal History10:37 The Meaning of Wearing Masks: Personal Choice or Political Statement?20:26 Training the Mind-Body Connection for Resilience23:28 Collective Distress and Hyper-vigilance in Society26:23 The Connection Between Stress and Learning Difficulties29:25 The Primitive Stress Response: Survival Threats and Fear33:13 Biomarkers for Stress and Sympathetic Dominance36:09 Understanding Heart Rate Variability (HRV) and Its Significance39:25 Factors Affecting HRV: Individual Differences and Upward Trends48:44 The Importance of Feeling Safe for Sleep and Health57:54 The Benefits of Soothing Touch and Apollo Wearable62:34 Introducing Apollo Neuro: Frequencies for Body Wellness66:16 The Benefits of Apollo Neuro for Sleep and RecoveryBio:Dr. Dave Rabin, MD, PhD, is a neuroscientist, board-certified psychiatrist and Executive Director of The Board of Medicine, who is one of only a handful of psychedelic experts duly credentialed as an MD and PhD and practicing ketamine and MDMA-assisted therapy with his patients. In 15 years of studying the impact of chronic stress in humans, he focuses on non-invasive therapies for treatment-resistant illnesses. He is also the Co-founder & Chief Medical Officer at Apollo Neuroscience, the first scientifically validated wearable technology to improve heart rate variability, focus, relaxation, and access to meditative states by delivering gentle vibrations to the body.Resources mentioned:https://Apolloneuro.comhttps://Wearablehugs.comSocial @drdavidrabinWe are grateful to our sponsors:EquipEquip Foods Prime Protein is a complete beef protein with the nutritional equivalent of a 4-ounce grass-fed beef. But it tastes like dessert, not beef. So head over to https://equipfoods.com/better and use code better at checkout. It is going to give you a whopping 20% off of your entire order.TimelineA consequence of aging is declining mitochondria. Mitopure helps to improve energy so that you can continue to engage in the activities you love. Go to https://www.timelinenutrition.com/better and the code will be “BETTER” for 10% off your order.Bon ChargeIf you want glowing, younger, firmer-looking skin this year with minimal effort or time without really changing your usual day or night routine, head over to https://boncharge.com/better and use the discount code better at checkout and that gives you 15% off your entire cart.