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

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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.

020 Dr. Mark Hyman & Mia Lux – On Relationships, Healthy Eating, & Coming Back to Love Jan 20, 2020

Show notes

00:51 – Dr. Stephanie introduces today’s guests, Dr, Mark Hyman and Mia Lux

06:48 – Dr. Mark and Mia share their origin story of how they met and fell in love

11:05 – How Dr. Mark and Mia approach working on their relationship

14:20 – Dr. Mark and Mia share one surprising thing they adore about each other

19:47 – Mia speaks to her standup comedy and the value she places on humor

24:00 – Dr. Mark talks about his book, Food: What The Heck Should I Cook?

28:10 – Advice Dr. Mark would give to those looking to eat healthy, especially with their partner

37:26 – Dr. Mark and Mia comment on the impact of our food choices on the environment

48:17 – Dr. Mark explains what topsoil is and why it’s so important

50:12 – How Dr. Mark and Mia incorporate quality time within their daily routines and rituals

53:35 – The importance of supporting your partner through times when they’re struggling

59:08 – Dr. Stephanie thanks Dr. Mark and Mia for their honesty and for joining the show

1:00:21 – Where listeners can follow Dr. Mark and Mia

1:01:02 – Where listeners can follow Dr. Stephanie and subscribe to her newsletter

TWEETABLE QUOTES

“So, we created something called, ‘What’s Up Below.,’ like, ‘What’s Up…Below.’ And the idea is you each take a turn to ask, ‘What’s Up Below?’ And that person talks about their feeling experience about what’s going on in their life.” (12:38) (Mia)

“I would like to brag that I enough emotional responsibility to know that I’m not gonna be emotionally responsible. I am beyond reason, don’t speak to me.” (17:53) (Dr. Mark)

“I started standup a while ago but only got into it seriously a couple of year ago. And, I originally used it as a personal growth tool.” (20:05) (Mia)

“You’re gonna have a hard time convincing me that people won’t like great food if it’s put in front of them.” (29:13) (Dr. Mark)

“One of the things that really is big for people is the role of mental health and food. And, people don’t understand that their mood, their depression, their anxiety, all that can be related – even ADD – can be related to what they’re eating.” (34:44) (Dr. Mark)

“When you create a regenerative farm, which is essentially integrating animals and plant species using animals in a way that actually regenerates through their poo and their pee and they’re running around and chewing on the grass, it actually builds soil. And also, it holds water and it requires less irrigation. So it’s a win-win-win and it produces better quality food.” (44:22)

“So we had to figure out how to build a bridge between us so that he understands that if I need a moment to go and figure it out, it’s not because I’m running or withdrawing. It’s because I want to come back with a really open heart and a clean space so we can really deal and heal with whatever it is.” (56:02)

LINKS MENTIONED

Dr. Stephanie’s Twitter – @dr_stephanie

Dr. Stephanie’s Instagram – @dr.stephanie.estima

Dr. Mark’s Website

Dr. Mark’s LinkedIn

Dr. Mark’s Instagram – @drmarkhyman

Dr. Mark’s Twitter – @drmarkhyman

Dr. Mark’s Facebook

Dr. Mark & Mia’s Podcast

Dr. Mark’s Books – Food: What The Heck Should I Cook? & Food Fix: How to Save Our Health, Our Economy, Our Communities, and Our Planet—One Bite at a Time

Mia’s Website

Mia’s YouTube Show

Mia’s LinkedIn

Mia’s Instagram – @mymialux

Mia’s Twitter – @mymialux

Mia’s Facebook

ENJOYING THE SHOW, READY FOR MORE?

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

****************************
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.

019 James Maskell – On Functional Medicine, Community, & Health Empowerment Jan 13, 2020

Show notes

00:48 – Dr. Stephanie introduces today’s guest, James Maskell

05:49 – James’ background and origin story

11:29 – The Functional Forum and James’ first book, The Evolution of Medicine

22:47 – Statistics on loneliness

30:44 – How group visits work

38:50 – James breaks down the seven steps of The Therapeutic Order

45:05 – James recalls a story about Frome, a town in the U.K.

51:10 – Profitability

59:58 – Scaling up functional medicine

1:03:38 – Tips and strategies for getting patients to open up within a group setting

1:07:48 – James talks about the release of his latest book, The Community Cure

1:10:07 – Where listeners can follow Dr. Stephanie and subscribe to her newsletter

TWEETABLE QUOTES

“Having grown up in such a different health environment I just sort of had a moment where I realized maybe some of what I was born into is a part of the solution. And maybe I’m not born here to be an investment banker. Maybe I’m here to follow a different kind of a path.” (09:14)

“And, just to take a step back, it’s really healthcare where the goal is self-efficacy. And, what that means is the goal where people can take care of themselves and they don’t need a doctor and they don’t need medication.” (14:10)

“There was one stat that I have in the book which is that if you’re subject to a targeted rejection – which is someone intending to break a social bond with you, like a divorce or you get fired from your job – your risk of depression goes up by twenty-two times.” (25:05)

“The reason why I think it makes sense to reestablish those groups in healthcare is that, eventually, everyone comes across some sort of health issue. And that’s a moment where we can sort of bring them into a group if they need it.” (32:15)

“And the Therapeutic Order comes from naturopathic medicine, and all it says is ‘we should start with the least costly, least invasive interventions first and then work our way up to drugs and surgery as a last resort.” (40:44)

“So ultimately, my vision for transforming healthcare is really to create this bottom layer of empowerment groups that facilitate turning on the body’s healing mechanisms and dealing with weakened systems that have been weakened as a result of malnutrition and so forth.” (44:20)

“Here’s the thing. If you teach someone to meditate and you do it ten percent wrong, what is the downside risk of that? It’s nothing. If you give people the wrong drug, the downside risk could be death.” (1:01:13)

“I think that, for practitioners who are involved, I think you really have to realize that your expertise is not as valuable as your ability to help people help themselves.” (1:04:36)

LINKS MENTIONED

Dr. Stephanie’s Twitter – @dr_stephanie

Dr. Stephanie’s Instagram – @dr.stephanie.estima

James’ Website

James’ LinkedIn

James’ Instagram – @mrjamesmaskell

James’ Twitter – @mrjamesmaskell

James’ Facebook

James’ Books - The Community Cure: Transforming Health Outcomes Together & The Evolution of Medicine

Functional Forum

ENJOYING THE SHOW, READY FOR MORE?

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

****************************
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.

018 Dr. Stephanie – AMA#2 – Hormones Jan 06, 2020

Show notes

00:56 – Introducing today’s second AMA episode

03:31 – Dr. Stephanie introduces her co-host for today’s episode, Stephanie Major

04:38 – Dr. Stephanie and Stephanie Major share their words for 2020

08:58 – The importance of understanding the nomenclature

10:37 – Adrenal fatigue, explained

12:17 – The circadian flow of cortisol levels

19:04 – Strategies for fasting and TRE with a difficult work schedule

22:21 – Advice on managing cortisol levels, specifically eustress and distress

26:14 – Dr. Stephanie’s preferred method for hormone testing

28:37 – Strategies for identifying and lowering high cortisol

32:17 – The relationship between sleep optimization and hormone optimization

35:36 – Developing healthy sleep patterns

38:41 – The relationship between HIIT (high intensity interval training) and cortisol

43:36 – Harnessing the power of your menstrual cycle

45:17 – Breaking down the menstrual cycle

55:53 – Managing your emotions

1:00:03 – Supplements that Dr. Stephanie uses in her daily life

1:02:59 – Stephanie Major asks Dr. Stephanie her own questions about birth control for teenagers

1:15:10 – How to prioritize fixing our hormones

1:20:51 – Dr. Stephanie announces another upcoming AMA episode

1:21:50 – Where listeners can follow Dr. Stephanie and subscribe to her newsletter

TWEETABLE QUOTES

“I’m doubling down on the [cortisol] slope because it’s predictive of longevity. The slope, in and of itself, is predictive of your life span, so how long you’re gonna live, cardiovascular disease and Alzheimer’s, among other things.” (14:34)

“You want your cortisol to be at its highest point, at its peak zenith, in the morning and then you want it to come down after that.” (22:58)

“One of the things you have to be really, really, really mindful of when you’re doing any type of testing is the timing cause cortisol changes all day long.” (31:50)

“I really, really want to drive this point home where I want women to really learn how to harness the power of their menstrual cycle, because there are ebbs and flows in terms of hormonal fluctuations and energetic capacity.” (43:53)

“Symptoms are your body’s way of talking to you.” (57:15)

“I would actually life to start a little bit earlier and get teenagers really in tuned or at tuned with their cycle.” (1:11:39)

“If we are anything, we are houses for our bacteria. We are houses for our microbiota. And if we cannot protect our bacterial lineage because we are destroying it with the pill, we are endangering our future daughters and our future women. That is why I say the pill is anti-woman.” (1:14:50)

LINKS MENTIONED

Dr. Stephanie’s Twitter – @dr_stephanie

Dr. Stephanie’s Instagram – @dr.stephanie.estima

Dr. Stephanie’s Article on Sleep

Danielle LaPorte’s Desire Map Collection

Link to Daysy (Fertility Awareness Tracking)

OTHER RESOURCES & LINKS

Chronic Fatigue, Burnout, are a cluster of symptoms including:

Needing to eat or snack frequently to avoid fatigue, irritation
Salt craving
Low blood pressure
Being wired and tired at night, with difficulty falling asleep and frequent awakening
Heart pounding and palpitations for no reason
Multiple food sensitivities
Weight gain, especially around the waist
Reduced sex drive and libido,
Fatigue after intercourse
Brain fog, with difficulty concentrating and remembering things
Lack of energy in the mornings and mid-afternoon
Migrating pain for no reason
Inability to handle stressful situations
Anxiety, panic attacks, dizziness, easily startled
Inability to tolerate heat or temperature fluctuation
Reduce exercise capacity and breathlessness on exertion like going up a flight of steps

True Dark Glasses

Use ‘drstephanie’ for 10% off - Chilipad

Zinc & Magnesium Supplement Dr. Stephanie takes

Zinc

Magnesium

Dr. Stephanie’s conversations with Dr. Jolene and here

Denmark Study: Hormonal Contraception & Depression

Dr. Stephanie’s Estima Diet

Dr. Stephanie’s Articles On Sleep

ENJOYING THE SHOW, READY FOR MORE?

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

****************************
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.

017 David Neagle – On Limiting Beliefs, Proactive Thinking, & Ingredients for a Successful Mind Dec 30, 2019

Show notes

00:54 – Dr. Stephanie introduces today’s guest, David Neagle

05:12 – What David learned from a near death experience

23:01 – David’s attitude change and his approach to life after the accident

29:10 – David talks about the importance of seizing opportunities

33:42 – The role religion plays in success

38:07 – How core wounds and fears develop

47:12 – Our need for safety and love

50:06 – The difference between the conscious and subconscious mind

58:35 – David speaks to the importance of self-expression

1:02:49 – How shame and guilt affect our potential

1:06:50 – Proactive thinking and desire

1:16:04 – Dr. Stephanie and David discuss tolerance

1:18:29 – Ingredients for a successful mind

1:21:35 – Where listeners can follow and connect with David

1:23:22 – Where listeners can follow Dr. Stephanie and subscribe to her newsletter

TWEETABLE QUOTES

“When I was in the Army for a year and when I went through basic training, they take you through a survival course where they tell you, ‘It doesn’t matter how bad you’re injured, what really matters is if you panic or not.’ And, if you can not panic, if you can really keep your head about you…you have a very good chance of surviving most things.” (13:10)

“I was basically asking God for a second chance. I’m like, ‘I promise, if you let me live today that I will figure out why I couldn’t do those things. I will fix my life and then I’ll spend the rest of my life teaching other people how to do it.’” (14:59)

“The word belief carries a much different connotation two thousand years ago than it does if you read literature, say within the last hundred years. The way the word is even used is completely different.” (39:05)

“I believe that everybody has a purpose, a specific purpose. We don’t have this unbelievable intellect for nothing.” (41:52)

“Based on the Law of Polarity, there’s nothing that has just one side to it. Everything has two sides. And those things are connected; they’re not separate. So, we look at poverty and wealth as two separate things; they’re not. They’re one in the same thing either rightly or wrongly used.” (53:17)

“The way that we get to know our true self is through expression. If we cannot express the way that we feel naturally, we never get in touch with that nor are we able to bring it into a healthy balance.” (59:01)

“He said, ‘David, you’ll always get what you need when you need it. Not what you want, but what you need. So, if you’re willing to step into whatever that is, you’ll never be without.’” (1:11:23)

“I think that, both genetically and spiritually, we’re born to be a success. And, success is also about awareness.” (1:18:50)

LINKS MENTIONED

Dr. Stephanie’s Twitter – @dr_stephanie

Dr. Stephanie’s Instagram – @dr.stephanie.estima

David’s Podcast

David’s Website

David’s LinkedIn

David’s Instagram – @david_p_neagle

David’s Twitter – @DavidNeagle

David’s Facebook

Think & Grow Rich Book

ENJOYING THE SHOW, READY FOR MORE?