BETTER! with Dr. Stephanie Estima | Strength, Body Composition &amp; Perimenopause

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BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"

The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Jennifer Kolari Interview

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause— My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT— My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

A Masterclass on Perimenopause (Pt. 1) Mar 27, 2023

Show notes

In today’s special episode with Dr. Stephanie, we answer your questions about what perimenopause really is, the four different phases, how to know you are experiencing it, and the action steps you can take to improve your life as a perimenopausal woman. Stay tuned for part 2 next week!

Links for this episode:

Dr. Stephanie's Lab PDF

Emily Fletcher Interview

Jenn Mansell Breathwork

Sam Skelly Breathwork

Kelsey Ramsden Interview

Jason Prall Interview

Yoga Nidra

Alan Aragon Interview

Schinouusa Whey Protein

Episode Overview:

0:00:00 - Intro

0:02:18 - Definition of perimenomause

0:04:38 - Normal looks different for everyone

0:06:44 - The best time to take baseline hormone measurements

0:10:53 - A word from our sponsors

00:16:07 - Subtle symptoms of low progesterone

00:22:57 - The four phases of perimenopause

00:28:38 - Action items

00:29:40 - Prioritizing stress management

00:37:01 - Meditation and breathwork

00:41:48 - CBT and psychedelic therapy

00:47:54 - Yoga Nidra

00:50:31 - Exercise

00:59:05 - Movement program goals as a perimenopausal woman

01:03:48 - Stephanie’s current workout split

01:05:56 - Cardio

01:05:42 - Progressive overload

01:09:09 - Resistance training helps us with resilience

01:09:53 - Nutrition for perimenopausal women

01:19:25 - You can still have great sex

01:20:34 - Pelvic floor exercises

01:21:33 - Orgasms for stress management

01:23:26 - Intro to next week’s episode

01:24:38 - Outro

We’d like to thank our sponsors:

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"

The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Alan's AARR Research Review

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause— My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT— My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Flexible Dieting, Protein & Nutrient Timing with Alan Aragon Mar 20, 2023

Show notes

Today we’re joined by Alan Aragon, a nutrition researcher and educator with over 30 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement toward evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. In this episode, we talk about the various approaches to dieting and Alan’s recommendation which he calls “Flexible Dieting”. We also dive deep into protein (consumption, timing, and types) as well as other aspects of the complex world of nutrition. Get your pen and paper ready because this one’s a doozy…in the best way possible!

Links for this episode:

Alan’s Book “Flexible Dieting”

Study: How much protein in a single meal can be used for muscle building

Study: Animal vs Plant Protein

Quorn Protein

Study: SWAP MEAT

Episode Overview:

0:00:00 - Intro

0:02:36 - Interview begins

0:03:32 - The importance of flexible dieting

0:06:16 - Flexible dieting explained

0:10:02 - A word from our sponsors

0:15:41 - Nutrition isn’t black and white

0:19:09 - Total daily protein intake

0:24:50 - Protein for longevity as you age

0:35:30 - Aging isn’t linear, it’s exponential

0:37:25 - Ideal protein intake for sedentary individuals

0:39:39 - Ideal protein intake for athletic individuals

0:41:35 - Grams of protein per meal

0:46:01 - Eat protein earlier in the day

0:49:36 - Pre-bed protein to increase muscle mass

0:53:46 - Intermittent fasting challenges

1:05:45 - Osteoporosis in women

1:06:30 - Acute anabolic timing window

1:22:04 - When to have protein for an early morning workout

1:26:01 - When to supplement with creatine

1:28:01 - The best types of protein (animal vs plant)

1:43:47 - Nutrient deficiencies in vegetarians & vegans

1:50:34 - The controversial topic of transgendered sports

1:52:07 - Outro

We’d like to thank our sponsors:

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"

The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause— My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT— My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Work Smarter Not Harder by Biohacking Your Health with Dave Asprey Mar 13, 2023

Show notes

Today we’re joined by the “Father of Biohacking”, Dave Asprey. Dave is a four-time New York Times bestselling science author and host of the Webby award-winning podcast The Human Upgrade. In this episode we cover topics from Dave’s new book Smarter Not Harder, touching on more efficient ways to exercise, the differences between animal & plant proteins, important vitamins & minerals, and how to accelerate your emotional wellbeing.

Links for This Episode:

Smarter Not Harder Book

Dave’s Website

Dave’s Podcast

Vitamin Dake

Episode Overview:

0:00:00 - Intro

0:02:01 - The difference between animal & plant proteins

0:09:03 - A word from our sponsors

0:14:28 - New study on animal & plant protein

0:16:50 - The benefits of animal protein

0:20:31 - Why working harder doesn’t work

0:23:34 - The smarter way to exercise

0:29:26 - Exercising using AI machines

0:37:39 - What happens when you rapidly deplete glycogen

0:42:49 - The problem with the gym industry

0:45:45 - The psychology of the “work harder” movement

0:50:09 - Phytic acid explained

0:57:26 - Dairy in America

0:60:03 - Oscillates & lectins and how they can affect you

1:04:02 - The importance of vitamins & minerals (plus Dave’s recommendations)

1:10:30 - Vitamin & mineral differences between men & women

1:14:40 - The reason for grey hair during the pandemic

1:17:09 - Working smarter not harder at becoming emotionally healthy

1:28:56 - Outro

We’d like to thank our sponsors:

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"

The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause— My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT— My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Optimizing Hormones: Testosterone, HRT, Hair Loss and Obesity with Dr. Kyle Gillett, MD Mar 06, 2023

Show notes

Episode 300…we made it! Thank you to all the Betty’s for listening and making the Better! show what it is, we wouldn’t be here without YOU, our dedicated audience. Today we’re joined by Dr. Kyle Gillett, a holistic care doctor who’s practice includes preventative medicine, aesthetics, sports medicine, hormone optimization and many other crucial avenues. We discuss the intricacies of hormones and dive deep into the science of androgens and testosterone, while also touching on Dr. Gillett’s “6 Pillars of Health”.

Links for This Episode:

Kyle’s Instagram

Kyle’s Website

Gillett Health Podcast

Gillett Health YouTube

Gillett Health Instagram

Gorilla Mind

Episode Overview:

0:00:00 - Intro

0:09:00 - Interview Begins

0:09:41 - Myths around testosterone

0:11:57 - Baseline hormone lab measurements

0:14:45 - The 6 Pillars of Health

0:20:27 - Considerations when designing a diet

0:26:27 - What are androgens & what do they do

0:34:45 - Consequences of producing DHT

0:37:51 - Optimizing DHT in the body

0:40:18 - Extending your fertile window

0:47:31 - Supplements: L-Carnitine & Boron

0:58:30 - Controversy around TRT for women

1:01:16 - Contributing factors to hair loss

1:10:13 - How to improve sleep

1:16:10 - Alternative obesity treatments

1:25:40 - Simple tips to improve your diet

1:32:45 - The thermal effect of food

1:27:01 - Leptin’s role in the body

1:44:09 - Why some people don’t become obese

1:50:36 - Why you can’t overeat meat

1:55:51 - Outro

We’d like to thank our sponsors:

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"

The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Inside Out Health Podcast

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause— My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT— My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

A Deep Dive on Exercising as a Woman with Tara Garrison Feb 27, 2023

Show notes

Today we’re joined by coach Tara Garrison, the founder of HIGHER, a High Performance Health Coaching company that has helped numerous high-profile individuals optimize their health through training, nutrition, biohacking, and mindset coaching. In this episode we dive deep into weight lifting as a woman, and discuss the challenges of cardio & running. We also get into an interesting perspective on setting boundaries, and how to keep up your health habits as a parent!

Links for This Episode:

Tara’s Instagram

Tara’s Facebook

Tara’s TikTok

Tara’s Website

Episode Overview:

0:00 - Intro

8:15 - Interview Begins

9:21 - Misconceptions around weightlifting for women

15:52 - How weight lifting affects your body and hormones

19:00 - The easy way to get healthy…it’s not cardio

21:58 - The problem with running

28:11 - How stress changes as you get older & how to handle it

33:53 - Setting boundaries as a woman & mother

42:30 - Letting go of challenging relationships

45:18 - How to prioritize sleep & set boundaries around it as a parent

52:54 - How your health actions influence your children

56:37 - Use keto to help you as a woman

1:02:21 - Intensity in the gym: what’s best for you?

1:08:17 - How tempo changes what you’re training for

1:15:41 - Outro

We’d like to thank our sponsors:

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"

The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Africa’s Letter “Why I’m Leaving the Cult of Wokeness”

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause— My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT— My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Vulnerability & Self-Censorship: An Honest Conversation with Africa Brooke Feb 20, 2023

Show notes

In this episode, globally recognized consultant, mentor, speaker, and writer Africa Brooke joins Dr. Stephanie to discuss why she wrote her letter "Why I'm Leaving The Cult of Wokeness," the importance of vulnerability and honest conversations, and self-censorship. This is a deep episode full of many honest thoughts that will leave you questioning your own values and beliefs.

Links for This Episode:

Africa changed her mind about Jordan Peterson

Episode Overview:

0:00 - Intro

11:33 - (Interview Begins) Why Africa wrote her letter “Why I’m Leaving The Cult of Wokeness”

20:30 - How vulnerability impacts your life

25:02 - Finding peace & freedom through being honest and vulnerable

27:54 - Stephanie’s honest experience & thoughts during the “Covid Years”

37:04 - Open conversations that we need to be having about ideology

40:27 - What is self-censorship & why does it happen

46:29 - How anger drives fear

47:44 - How Covid restrictions impact children’s growth

50:18 - Why self-censored people get angry when you ask questions

54:11 - Does speaking honestly makes you “un-controllable”?

1:00:23 - Ideologies change quickly without questioning

1:01:55 - It’s dangerous to be out of touch with your capacity for evil

1:12:16 - How Africa changed her mind about Jordan Peterson

1:15:34 - Dr. Stephanie’s thoughts on Jordan Peterson

1:19:33 - Don’t judge, just observe your reactions to others

1:21:23 - Cultivate resilience, get curious & ask more questions

1:23:09 - Understanding does not mean acceptance

1:24:42 - Lowering your expectations but keep your standards high

1:32:20 - Whether you accept it or not, others will always have different opinions

1:37:04 - Outro

We’d like to thank our sponsors:

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off

Schinouusa - Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"

The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”

Living Libations - Use code BETTER for 15% off

LMNT Electrolytes - A FREE 7-flavor sample pack!

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”