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# Dr. Stephanie Estima

## Sitemaps

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## Posts

- [Mini Pause #124 | Muscle grows in response to one thing.](https://drstephanieestima.com/mini-pause-124-muscle-grows-in-response-to-one-thing/) - Picture this. You're scrolling and you stop on a reel. The woman is beautiful. Her studio is white and airy. She's holding weights that are, generously, the size of a large avocado. She's doing tiny, controlled pulses for her biceps and shoulders. The caption says something about "sculpting long, lean muscle" and "toning without bulking."
- [Mini Pause #123 | The 🔑 to shorter training sessions + more strength](https://drstephanieestima.com/mini-pause-123-the-🔑-to-shorter-training-sessions-more-strength/) - If I asked you to choose one movement in the gym for the rest of your life... what would you choose? Personally, I’m going with the deadlift because this puppy is the GOAT of compound movements. Literally every joint, and the muscles that cross them, in the lower body are working, and you get a
- [Mini Pause #122 | Weight Loss vs Fat Loss: What It Costs to Lose](https://drstephanieestima.com/mp122/) - If you’re still letting a $25 bathroom appliance measure your health, pull up a chair, Betty. We need to talk. I’m taking it upon myself to make sure you never get tricked into another 6-week shred/72-hour fast/predatory herbal cleanse ever again. The bullshit stops here. Body composition is the goal. The ratio of muscle to
- [Mini Pause #121 | I am the mother I needed](https://drstephanieestima.com/mini-pause-121-i-am-the-mother-i-needed/) - I was eight years old. I had just walked home from school - the kind of walk where you're staring at the ground because your eyes are doing that thing where they keep filling up, and you keep blinking them dry. I'd been bullied. The kind that gets under your skin and stays there. I
- [Mini Pause #120 | The Central Anchor for the Body You Want](https://drstephanieestima.com/mini-pause-120-the-central-anchor-for-the-body-you-want/) - Last week, I got a reply from a Betty in Melbourne about last week’s Mini Pause, which stopped me mid-sipping my cappuccino. (P.S. If you’re new here… “Betty” is my catch-all for the fierce woman in this community. You’re a Betty. I’m a Betty. We’re all Bettys.) She wrote: "I read every word. I cried.
- [Mini Pause #119 | The #1 most dangerous behavior for women](https://drstephanieestima.com/mini-pause-119-the-1-most-dangerous-behavior-for-women/) - I sent my team a message on Tuesday that basically said, “I’m editing the book. Will be MIA.” … and then I scurried back to my deep work zone. This book is a pouring out of my heart for the woman in midlife who has been burned beyond burned by the systems she was told
- [Mini Pause #117 | What Training Gave Me](https://drstephanieestima.com/mp117/) - I originally got into training purely for aesthetics. I wanted a tiny waist and glutes that left the room two minutes after I did. And I did that. But I stayed. I stayed because of what lifting gave me. Lifting taught me how to love myself. How to give myself grace. How to be in
- [Mini Pause #116 | It's actually not just your hormones](https://drstephanieestima.com/mp116/) - I almost spit out my coffee this week when I was reading a research paper. (I said almost. I didn’t want to waste my coffee - but I definitely paused mid-sip… a bona fide Big Deal for this caffeine queen.) The paper stunned me because it confirmed something I’ve been saying for years: Hormone changes
- [Mini Pause #115 | Protein and weight lifting are past tense.](https://drstephanieestima.com/mp115/) - “Lift weights.” “Eat more protein.” In the Year of Weird Science 2026, I can’t believe health influencers and doctors are still focusing on this as the full story. Strength training and protein exist within complex systems… both biological and cultural. We can’t talk about weights and protein without talking about the culture of “skinny.” If
- [Mini Pause #114 | I learned this from a French dermatologist](https://drstephanieestima.com/mp114/) - I just got back from France, and I made a super stereotypical North American visit to not one, but two French pharmacies… and yeah, I spent an unreasonable amount of time (and money) inside. If you want to see a haul of what I got, I’m happy to share it on social, but I think
- [Mini Pause #113 | The best advice I got in Paris (without asking)](https://drstephanieestima.com/mp113/) - I’ve been spending time in Paris this week on Spring break with my family, and I’ve really been noticing the women here. Not so much their clothes (though the style is unreal), but the way they move through the day. The way they linger in cafes, carry one bag of fresh groceries, walk everywhere… and
- [Mini Pause #112 | She asked me for my secret to a flat tummy and big booty](https://drstephanieestima.com/112/) - A woman came up to me at the gym this week and asked me what I was doing to get a flat stomach with such a big booty. (And I was like, hold my beer intraworkout ketone drink¹ and let me tell you!!) She told me that she had been struggling for years to get
- [Mini Pause #111 | Is this insult the best you’ve got?](https://drstephanieestima.com/mp111/) - Et tu, Bulky? We need to talk about this word. Because it gets thrown around like the worst possible insult. It’s the word that shows up the moment you add load to the bar. The moment your shoulders look a little stronger. The moment your jeans fit differently. Is this too much? Am I getting
- [Mini Pause #110 | Longevity isn’t what you think.](https://drstephanieestima.com/mp110/) - Do you ever notice the difference in how men and women talk about longevity, especially online? The bro model of longevity says: Optimize everything to extend your years. They ask, “How long can I live?” The female model of longevity says: Fortify that castle so every single year feels great. We ask, “How well can
- [Mini Pause #109 | A Valentine's Love Letter to my Grandmother](https://drstephanieestima.com/mp109/) - Valentine’s Day isn’t just about romantic love. It’s about inherited love and the devotion that a woman builds inside her own body. We are taught to think of love as something that arrives from the outside. A partner. A gesture. A bouquet. A moment. A white dress. A Disney prince coming to ‘save’ a princess.
- [Mini Pause #108 | My boys get this. I didn’t.](https://drstephanieestima.com/mp108/) - This week, something clicked for me in a way I can’t unsee. I was watching my teenage boys talking about their workouts. One is all about “curls for the girls,” and the other is working on perfecting his squat form… and I had this sudden gut punch of realization: They are being encouraged to grow.
- [Mini Pause #107 | 9 Ways Your Cycle Affects Your Training 🩸](https://drstephanieestima.com/mp107/) - The internet is loud when you’re a woman who dares to age. It’s loud when you’re a woman who dares to lift heavy and build muscle. It’s loud when you unapologetically educate midlife women about their own bodies. And on my feed, you know who’s making (most of) the noise? Well, let’s just say it
- [Mini Pause #106 | I’m fuming🔥🤬](https://drstephanieestima.com/mp106/) - I’m pissed. I just recorded a response video to YET ANOTHER video of a social media influenza (*ahem… I mean… influencer…) teaching other women to “tone” and not “bulk” because we “don’t want to look like men.” Actually? In the golden age of perimenopausal enlightenment and biohacking… this is how you’re willing to behave on
- [Mini Pause #105 | 2016 ➡️ 2026 is a gut punch for me](https://drstephanieestima.com/mp105/) - Have you seen the 2016 > 2026 trend going around social? It’s so sweet to see younger selves popping up with the wisdom of a decade laid on top. But when I think about 2016, it takes my breath away. It was not a good time for me. Ten years ago, my approach was to
- [Mini Pause #104 | Big Ovary Energy Part 2](https://drstephanieestima.com/mp104/) - The response I got to last week’s Big Ovary Energy email made my heart grow three sizes. (Missed it? Read it here.) Seriously - I LOVE getting your email responses and I share them with my whole team to make sure everyone knows when a topic hits so we can give you more of what
- [Mini Pause #103 | BOE & the magic of closing the door](https://drstephanieestima.com/mp103/) - There’s an image that’s living in my body lately - totally inspired by my ovaries. Stick with me. When the egg is released, she doesn’t go racing up and down the uterine tubes frantically and aggressively searching for sperm, does she?!” No. She doesn’t chase. She doesn’t perform. She doesn’t spiral. She waits. She signals
- [Mini Pause #102 | The art of the cool down](https://drstephanieestima.com/mp102/) - The tree is down, and the house is quiet again… or as quiet as it can be with two teenage boys on school break… but my nervous system is still wearing its sparkly holiday mask. We’re all catapulting toward the expectation that we’ll hit January 1st with big goals and energy that comes from… where,
- [Mini Pause #101 | December is a triathlon](https://drstephanieestima.com/mp101/) - December is a triathlon for my system. Even if I’ve been committed to training for it, it takes a toll. I think we’re all just trying to be present now and make it across the finish line to January. In midlife… navigating perimenopause, racing to keep up with hormone shifts, and looking everywhere for the
- [Mini Pause #100 | The birthday gift I gave myself: less pretending](https://drstephanieestima.com/mp100/) - This week, I sold my dining room table and unlocked some incredible power just in time for my birthday. For a long time, my definition of “rich” looked a lot like Carrie Bradshaw’s: “I like my money where I can see it – hanging in my closet.” And I really did. I’ve had the designer
- [Mini Pause #99 | How Two Workouts a Week Can Change Everything](https://drstephanieestima.com/mp99/) - Think you need to train five days a week to see results? Think again. Here’s why two focused 45-minute strength sessions a week can reshape your body, balance your hormones, and support long-term health — without burning you out.
- [Mini Pause #98 | Sprinting Back to Myself](https://drstephanieestima.com/mp98/) - Sprinting Back to Myself: What Midlife Is Really About Midlife isn’t always about reinventing yourself. Sometimes it’s about remembering who you were before life piled on and walking (or sprinting) back to her. What Happened to Fun? Somewhere between marriage (and divorce), mothering, and building a career, I started to disappear from my own life.
- [Mini Pause #97 | Peptides for Recovery 101](https://drstephanieestima.com/mp97/) - Discover the science behind recovery peptides. Learn how BPC-157, GHK-Cu, KPV, and Larazotide support healing, gut integrity, and tissue repair at the cellular level.
- [Mini Pause #80: 10 Nutrition & Fitness Rules for Midlife](https://drstephanieestima.com/mini-pause-80/) - TL; DR (Too Long; Didn't Read) Think you need to spend hours in the gym or on the treadmill to stay fit in midlife? Think again, Betties. This week I’m spilling the science (and the tea) on how short, smart, and strategic workouts paired with solid recovery, pre-fueling, and a better relationship with carbs are
- [Mini Pause #79: Natural Ways to Control Your Appetite](https://drstephanieestima.com/mini-pause-79/) - TL; DR (Too Long; Didn't Read) The menopause munchies can ratchet up appetite, usually causing us to overeat. There are some ways we can combat this through increasing protein intake, supplements that increase GLP-1 secretions, and even exercise (the right kind) can help kill hunger as well. WHY You may have already noticed you are
- [Mini Pause #76: Ketones - Your New Metabolic BFF?](https://drstephanieestima.com/mini-pause-76-ketones/) - TL; DR (Too Long; Didn't Read) Ketones are a clean energy source that mimic fasting or keto without cutting carbs. They fuel your brain and body directly (unlike caffeine, which just blocks sleepiness) and can boost workout performance, mental focus, and appetite control. They’re ideal if you want steady energy without the crash, care about
- [Mini Pause #78: Making Mobility Fun & Easy in Midlife](https://drstephanieestima.com/mini-pause-78-midlifemobility/) - TL; DR (Too Long; Didn't Read) I, like you, don't want to have to choose between mobility workouts and leg day workouts (because I’ll always skip mobility!!). The good news is it is easy to habit stack mobility with things you are already doing in your everyday life. Sitting on the floor while watching TV,
- [Mini Pause #77: The (Totally Free) Fix for Low Energy](https://drstephanieestima.com/mini-pause-77-circadian-rhythms/) - TL; DR (Too Long; Didn't Read) Your circadian rhythm controls sleep, energy, mood, and metabolism and it gets thrown off easily. Simple daily habits like getting morning light, eating within a 10-hour window, and dimming lights at night can reset your internal clock. These changes are free, easy to implement, and have a big impact
- [The Inside-Out Ritual Your Skin Needs](https://drstephanieestima.com/inside-out-skin-ritual/) - Why I Swear By Pique Life's Radiant Skin Duo for Glowing, Radiant, Youthful Skin in Midlife With so many changes happening during perimenopause and menopause, it’s easy to feel confused about where to focus your energy: Should you prioritize gut health? Sleep? Stress reduction? Weight training? Getting more protein? Honestly, yes, to all of it.
- [Mini Pause #75: Hair Loss In Midlife (And What You Can Do About It)](https://drstephanieestima.com/mini-pause-75-hair-loss-midlife/) - TL; DR (Too Long; Didn't Read) Yes, hair loss in midlife is super common—and yes, it can still feel completely devastating. Your ponytail gets thinner, your scalp feels more visible, and your bathroom floor starts to look like it’s wearing a wig. What’s going on? Hormones are shifting, follicles are aging, and your hair’s natural
- [Red Light Therapy for Perimenopause: A Science-Backed Solution for Face and Neck Concerns](https://drstephanieestima.com/red-light-therapy-for-perimenopause/) - If you’re in the thick of perimenopause, you know it’s about way more than just irregular periods. Your hormones are shifting—declining estrogen, surging cortisol—and with it comes a host of symptoms that feel like they’re coming at you all at once: disrupted sleep, brain fog, stubborn belly fat, and changes in your skin that can
- [Mini Pause #81: Why Most Back Pain Has Nothing to Do with Injury](https://drstephanieestima.com/mini-pause-81/) - Why Most Back Pain Has Nothing to Do with Injury Back pain isn’t about what happened—it’s about how often. According to spine biomechanics legend Dr. Stuart McGill, most chronic pain stems from repeat stress and poor recovery, not big traumatic events. The good news? His “virtual surgery” method has helped thousands heal without ever going
- [Mini Pause #96 | How I Bounced Back From Being Sick in 4 Days](https://drstephanieestima.com/mp96/) - Hydration, Heat, Skincare, and Sanity — My Real Recovery Routine The Cold That Came Out of Nowhere (But Totally Didn’t) Last week, I got steamrolled. One minute, I was joyfully rearranging furniture, purging my pantry, giving myself a pedicure, cutting my own hair (yes, I do that), and going for a two-hour bike ride with
- [Mini Pause #95 | The Olive Oil Glow Guide Why Extra-Virgin Olive Oil (EVOO) Is the Sexiest Thing You Can Add to Your Midlife Routine](https://drstephanieestima.com/mp95/) - Forget bubble baths and facials. If I could hand you one bottle that works on your metabolism, your skin, and your sanity… it would be olive oil. Yes, really. That bottle sitting in your pantry has more to do with your blood sugar, appetite, and glow than half the imported specialty skincare women are spending
- [Mini Pause #94: HITT vs. SIT: The Smart Woman’s Guide to Sprinting After 40](https://drstephanieestima.com/mp94/) - I read a stat recently that stopped me cold: 95% of people never sprint again after age 30. And yet, sprinting — true high-intensity work — is one of the most powerful ways to preserve lean muscle, boost fat metabolism, and improve mitochondrial health in midlife. For women navigating perimenopause or menopause, sprinting isn’t about
- [Mini Pause #93: If getting up hurt this morning, this is for you.](https://drstephanieestima.com/mp93/) - TL;DR If your first few steps in the morning suddenly feel like you’re walking on knives… congrats! You have what I am lovingly calling a sleeping injury. You know, something that popped up out of the blue in midlife that would have never happened in your 20s before your body needed an engraved invitation to
- [Mini Pause #92: Are you losing water?](https://drstephanieestima.com/mini-pause-92/) - TL;DR As estrogen drops, your ability to regulate fluids, electrolytes, and body temperature changes. You'll lose more sodium, tolerate less heat, and miss your thirst cues. The fix? Strategic hydration. More electrolytes. Earlier in the day. Especially around training or sauna sessions. -- You're not drinking enough water. You're retaining water. Salt will make you
- [Mini Pause #91: How to make sure you’re mobile after 70](https://drstephanieestima.com/mini-pause-91/) - TL;DR Knee osteoarthritis (KOA) is the most common site of osteoarthritis and a leading cause of disability in older adults. It is something we MUST consider when we are trying to balance strength and hypertrophy gains with recovery and mobility. If your knees can predict the weather (or you want to make sure they never
- [Mini Pause #90: How to Heal the Vibes](https://drstephanieestima.com/mini-pause-90/) - Well, Bettys, after the Mini Pause about vibration training a couple weeks ago, you had questions. I absolutely love it when my inbox lights up after a Mini Pause because it tells me how much the topic resonated with you. Two of you (and no joke - both were named Amy!) sent in questions about how
- [Mini Pause #89: PEACE & LOVE for your ligaments](https://drstephanieestima.com/mini-pause-89/) - You asked for it: more on ligaments. My heart did a little pitter-patter when the response to my last Mini Pause was a resounding YES. Most people overlook them, but I love ligaments. They're the unsung heroes that literally hold us together. While muscles are like a bouncy, eager puppy ready to play, your ligaments
- [My Secret to Maintaining Skin Health as I Age](https://drstephanieestima.com/my-secret-to-maintaining-skin-health-as-i-age/) - As you age, especially during important transitions like perimenopause and menopause, your skin goes through some pretty major changes. Dryness, thinning, and wrinkles aren't just common; they're expected. It's not just about your appearance, though. The way your skin ages can contribute to how the rest of your body ages. (1) Your skin is your
- [How Eight Sleep's Pod 5 Saved My Marriage and My Sanity](https://drstephanieestima.com/how-eight-sleeps-pod-5-saved-my-marriage-and-my-sanity/) - Ladies, we need to have an honest conversation about something that's affecting 80% of menopausal women but somehow still feels taboo to discuss: hot flashes are stealing our sleep, our energy, and yes - they're impacting our relationships. For two years, my husband and I had what I euphemistically called a "sleep divorce." I'd moved
- [Mini Pause #88: Can vibration protect your bones and tendons?](https://drstephanieestima.com/mini-pause-88/) - Have you ever seen those vibrating platforms tucked away in the corner of the gym? It might look gimmicky, but I promise it's not a shakeweight situation. Research shows that whole-body vibration (WBV) is actually a goldmine for your tendons, ligaments, and bones. I had one in my clinic for years, and it was a
- [Mini Pause #87: The #1 Way Lifting Heavy Can Cause Injury (and How to Avoid It)](https://drstephanieestima.com/mini-pause-87/) - Muscle sure is having her moment on social media, isn't she! "Lift heavy, ladies!" "Be a Muscle Mommy!" "Build that booty!" The cheerleading is loud, and I'm not going to pretend it isn't motivating, but something gets lost in the noise: Strength isn't just about muscle. When you pick up a weight, whether its a
- [Mini Pause #86: Are Weighted Vests a Scam? Part 3](https://drstephanieestima.com/mini-pause-86/) - Welcome to third instalment in our mini-series on weighted vests. So far, we have covered Osteoporosis & Bone Health and VO2/Caloric Expenditure. Today, we're getting into strength and muscle growth. If you think I got nerdy on the last two issues, buckle up Bettys, because there are some really important distinctions we need to talk
- [Mini Pause #85: Are Weighted Vests a Scam? Part 2](https://drstephanieestima.com/mini-pause-85/) - Last week I kicked off this mini-series in the Mini Pause about weighted vests. We dove into the bone density claims, or how weighted vests will supposedly support (or deplete, depending on who you ask) our bone health as we age. (Didn't catch it? Want your friend to read it? Click here) The internet loves
- [Mini Pause #84: Are Weighted Vests a Scam? Part 1](https://drstephanieestima.com/mini-pause-84/) - Lots of noise recently on social media about weighted vests and if they are actually doing anything. The noise is often drummed up from what I like to call EBITs (evidence based internet trolls) who have no clinical experience, have never dealt with the general public, and if there is no RCT, then did it
- [Mini Pause #83: Your Gut Has Trust Issues](https://drstephanieestima.com/mini-pause-83/) - TL;DR What if your gut doesn't just digest food but also... decides if you're safe? According to Dr. Steven Gundry, your microbiome is like your body's border patrol. And when it senses something dangerous, whether it's a food or a feeling, it shuts everything down. Chronic inflammation, autoimmune flare-ups, even low energy? All signs your gut
- [Mini Pause #82: Bloated? Tired? Stressed? Start Here](https://drstephanieestima.com/mini-pause-82/) - TL;DR Your gut is ground zero for mood, hormones, energy, immunity… basically everything. In perimenopause and menopause, gut health takes a hit, and it shows up as bloat, fatigue, anxiety, skin changes, weight gain, and even acne. The key to improving digestion in midlife is multifold - there are supplements you can take before you
- [The Cellular Anti-Aging Secret Every Midlife Woman Should Know About](https://drstephanieestima.com/timeline-cellular-secret/) - Can we have an honest conversation about what's really happening in our cells after 40? While we're busy managing careers, families, and everything else life throws at us, our mitochondria – those tiny powerhouses in every cell – are quietly declining. And that decline? It's behind so much of what we chalk up to "just
- [Mini Pause #74: Sports for Longevity](https://drstephanieestima.com/mini-pause-74-sports-longevity/) - TL; DR (Too Long; Didn't Read) I am all about a life well-lived. I have been intrigued recently about sports that increase and improve longevity, and delightfully, sports like tennis, pickleball, badminton, squash, and cross-country skiing are among this list. They can significantly boost longevity by improving cardiovascular health, enhancing cognitive function, supporting muscular strength,
- [Mini Pause #73: Pelvic Floor Health in Midlife](https://drstephanieestima.com/mini-pause-73-pelvic-floor-midlife/) - TL; DR (Too Long; Didn't Read) Pelvic floor health significantly impacts midlife women's quality of life, affecting issues like urge, stress, and fecal incontinence. It is the number one predictor for entrance into a nursing home. More than sarcopenia, osteoporosis or any other health risk we typically think of for women. WHY The pelvic floor
- [The Midlife Protein Trap: Why You’re Eating Right But Still Feeling Off](https://drstephanieestima.com/the-midlife-protein-trap-why-youre-eating-right-but-still-feeling-off/) - Discover the digestive blind spot sabotaging your energy, muscle tone, and metabolism during perimenopause. There's a critical blind spot in protein optimization that most practitioners miss entirely, and it's costing your performance and long-term health outcomes, especially during perimenopause and menopause. Recent research in clinical biochemistry reveals a startling fact: as we age, our production
- [Mini Pause #72: Resting For Gains: It's Not Lazy OR Optional](https://drstephanieestima.com/mini-pause-72-resting-for-gains-its-not-lazy-or-optional/) - TL; DR (Too Long; Didn't Read) Proper recovery isn't lazy, and it certainly isn’t optional—it's essential for women in perimenopause and menopause. Especially if you are chasing muscle. Understanding muscle repair and prioritizing rest will help you train smarter, harder, and healthier over time. I find this is often the final piece to a woman
- [How To Eat Protein to Best Benefit Your Body In Perimenopause & Menopause](https://drstephanieestima.com/how-to-eat-protein-to-best-benefit-your-body-in-midlife/) - There’s a lot of emphasis on eating enough protein in midlife, especially—and rightfully so: As estrogen levels fluctuate and eventually decline during perimenopause and menopause, your body's protein requirements increase. For active, aging women, your target protein intake should be 1g per ideal pound of body weight per day — often 2x or even 3x
- [Mini Pause #71: Why Are Women So Afraid to Build Muscle?](https://drstephanieestima.com/mini-pause-71-why-are-women-so-afraid-to-build-muscle/) - TL; DR (Too Long; Didn't Read) Women often shy away from muscle building due to misconceptions around bulkiness and outdated beauty standards. We unpack where this came from, why being skinny is not a good look in midlife (and beyond), and why this can be detrimental to our health as we age. Strong>>>Skinny! WHY The
- [Ready to stop midlife weight gain? Start here.](https://drstephanieestima.com/ready-to-stop-midlife-weight-gain-start-here/) - Struggling to Lose Weight? You May Need More Minerals So many of my Bettys tell me they have difficulty losing weight, even when following a healthy diet. They are frustrated, and rightly so. You may not realize a mineral deficiency is happening behind the scenes of your health. According to recent data from the CDC,
- [Mini Pause #70: Pilates vs. Strength Training](https://drstephanieestima.com/mini-pause-70-pilates-vs-strength-training/) - Feeling the Burn vs. Mechanical Failure—Know the Difference TL; DR (Too Long; Didn't Read) “Feeling the burn” during exercise isn't necessarily a sign you've effectively challenged your muscles to stimulate strength or hypertrophy gains. True muscle growth and strength improvement often require reaching mechanical failure, which differs notably from the burning sensation commonly experienced during
- [Your Mitochondria Called—They're Ready for a Glow-Up](https://drstephanieestima.com/your-mitochondria-called-theyre-ready-for-a-glow-up/) - The Powerhouses That Power Your Midlife As we navigate the perimenopausal and menopausal journey, our bodies undergo significant changes that can affect our energy, muscle strength, and overall vitality. While hormonal shifts often take center stage in conversations about this transition, there's another crucial factor that deserves our attention: mitochondrial health. What Are Mitochondria and
- [Mini Pause #69: The Whoosh Effect: What It Means for Your Fat Loss Journey](https://drstephanieestima.com/mini-pause-69-the-whoosh-effect-what-it-means-for-your-fat-loss-journey/) - The Whoosh Effect: What It Means for Your Fat Loss Journey 🌸 SPECIAL MOTHER’S DAY GUIDE This Mother’s Day, I want to remind my fellow mamas and all of my Bettys of something incredibly important: you deserve to be deeply nourished. With this in mind, I’ve put together a Mom’s Day guide that will show
- [Mini Pause #68: Why Plyos Are Essential for Women Over 40](https://drstephanieestima.com/mini-pause-68-why-plyos-are-essential-for-women-over-40/) - 🌸 SPECIAL MOTHER’S DAY GUIDE This Mother’s Day, I want to remind my fellow mamas and all of my Bettys of something incredibly important: you deserve to be deeply nourished. With this in mind, I’ve put together a Mom’s Day guide that will show you how to give yourself the most luxurious day possible. I’m
- [Mini Pause #67: Natural Ways to Boost Bone Density](https://drstephanieestima.com/mini-pause-67-natural-ways-to-boost-bone-density/) - TL; DR (Too Long; Didn't Read) Maintaining bone density naturally becomes crucial as we age due to shifts in bone metabolism. Osteopenia, the gradual loss of bone density, is a decades-long process that accelerates significantly during perimenopause and menopause, increasing the risk of osteoporosis. Bones are dynamic tissues consisting of cortical (outer shell) and cancellous
- [Mini Pause #66: Why You Shouldn't Always Listen to Your Body](https://drstephanieestima.com/mini-pause-66-why-you-shouldnt-always-listen-to-your-body/) - TL; DR (Too Long; Didn't Read) Our bodies often mislead us, nudging us toward overeating, under-exercising, or mistaking thirst for hunger. Surprisingly, elevated cortisol from poor sleep can enhance strength training by reducing perceived effort, and lifting during the luteal phase of your menstrual cycle is especially beneficial. WHY Our evolutionary wiring prioritizes energy conservation
- [Mini Pause #65: Female-Specific Biomechanics in Fitness Training](https://drstephanieestima.com/mini-pause-65-female-specific-biomechanics-in-fitness-training/) - TL; DR (Too Long; Didn't Read) This weekend, I am speaking at the Health Optimization Summit in Austin. Part of my talk is about how men and women differ in hormones, muscle fibers, fatigue, recovery, circulation, injury susceptibility, neuromuscular adaptation, and anatomical angles—all influencing optimal training approaches. Let’s go on a little nerd safari together.
- [Mini Pause #64: Social Media Nutrition Myths: Busted](https://drstephanieestima.com/mini-pause-64-social-media-nutrition-myths-busted/) - Social media can be a source of great nutrition advice—but also myths that refuse to disappear. Let's tackle three common ones today! Myth 1: “Oats Are Bad for You” TL; DR (Too Long; Didn't Read): Oats aren't bad—actually, they're fantastic for energy, recovery, and performance! WHY This Matters: Oats provide steady energy, essential nutrients, and
- [Mini Pause #63: 8 Weeks to Feeling Younger, Energized & Stronger](https://drstephanieestima.com/mini-pause-63-8-weeks-to-feeling-younger-energized-stronger/) - TL; DR (Too Long; Didn't Read) If you missed it the first time around, I’m starting Cohort #2 for perimenopausal women in April. I’ve designed an 8-week program to help you dial in nutrition, put muscle on in all the right places, and finally relax into your body. WHY I’m currently writing my second book
- [Mini Pause #62: Train Like A Man. Except Like A Girl.](https://drstephanieestima.com/mini-pause-62-train-like-a-man-except-like-a-girl/) - TL; DR (Too Long; Didn't Read) If there is one thing that irritates me to no end—it’s the cutesy-wootsy combination exercises women are fed under the guise of “weight training.” These “combination” exercises—like a squat to overhead press or a plank to single-arm row–are popular in many women’s circles but are highly ineffective for pretty
- [Sleep, Stress & Hormones: How Holistic Technology Supports Women in Midlife](https://drstephanieestima.com/sleep-stress-hormones-how-holistic-technology-supports-women-in-midlife/) - Women navigating the complexities of perimenopause and menopause often find themselves battling a range of symptoms that can feel both overwhelming and relentless. Symptoms like weight gain, muscle mass loss, brain fog, poor sleep, headaches, and fluctuating appetite often seem relentless. As women in this stage of life, many of us are left searching for
- [Mini Pause #61: The Best Compound Exercises For Perimenopausal Women](https://drstephanieestima.com/mini-pause-61-the-best-compound-exercises-for-perimenopausal-women/) - TL; DR (Too Long; Didn't Read) Strength training is essential for perimenopausal women to maintain muscle mass, metabolic health, and keep you looking like the snack you are. The best compound exercises for overall muscle hypertrophy include squats, hip thrusts, lunges, deadlifts, overhead presses, and pull-ups. Focusing on the eccentric phase, pausing in the lengthened
- [Mini Pause #56: Reading The Label of The Jar You’re In](https://drstephanieestima.com/mini-pause-56-life-friction-get-real-with-yourself/) - TL; DR (Too Long; Didn't Read) Understanding your underlying core beliefs about people, relationships, and how things should be can be challenging (how can you read the label of the jar you’re in?), but in this issue, if you don’t have a straight-to-the-point friend willing to call you out on your BS, there is a
- [Mini Pause #60: The Hips Don’t Lie: Especially When They Have Bursitis](https://drstephanieestima.com/mini-pause-60-the-hips-dont-lie-especially-when-they-have-bursitis/) - TL; DR (Too Long; Didn't Read) Hip bursitis is a common source of hip pain, especially in women over 40. Yay us! It occurs when the bursae—fluid-filled sacs that cushion the hip—become inflamed. Symptoms include sharp or aching pain on the outer hip, discomfort when lying on the affected side, and stiffness. The good news?
- [Mini Pause #59: It’s Not Your Squat, It’s Your Ankles](https://drstephanieestima.com/mini-pause-59-its-not-your-squat-its-your-ankles/) - TL; DR (Too Long; Didn't Read) Squatting is one of the most technically difficult compound movements. A lot of people have compensations, and today, I wanted to address one of the more common issues–ankle mobility. WHY A full range-of-motion squat is a beautiful thing. Little hearts can be seen coming out of my eyes when
- [Stress Speeds Up Skin Aging–These 4 Tips Slow It Down](https://drstephanieestima.com/stress-speeds-up-skin-aging-these-4-tips-slow-it-down/) - You can’t out-moisturize a stressed-out system. All those fancy serums and creams won’t save your skin if stress is running the show. When hormones shift and life keeps moving at 100mph, you must tackle the problem from the inside out. Stress is a full-body biochemical reaction. When you’re constantly on the go, juggling work, family,
- [Mini Pause #16: Smart Changes to Increase Your Muscle Mass](https://drstephanieestima.com/mini-pause-16-smart-changes-to-increase-your-muscle-mass/) - Try Long-Length Partial Repetitions for Muscle Gains TL,DR (too long, didn't read) Long-length partials are a great addition to your already established weightlifting routine. The literature seems to agree that long-length partials–when the goal is muscle hypertrophy (increase in muscle mass)–seem to be at least equivalent to a full range of motion. They are great
- [Mini Pause #58: Oxytocin for Muscle Gains? Yet Another Reason to Keep Valentine’s Day Going…](https://drstephanieestima.com/mini-pause-58-oxytocin-for-muscle-gains-yet-another-reason-to-keep-valentines-day-going/) - TL; DR (Too Long; Didn't Read) Oxytocin directly affects our muscle’s ability to grow and recover. I will consider your mind blown. 🤯 WHY In perimenopause, a whole lot is shifting with our hormones. We often focus solely on estrogens, progesterone, and testosterone, which do fall and can have deleterious effects on our health. I’d
- [Mini Pause #57: Think Cortisol Is Bad? Here’s What This Hormone Actually Does](https://drstephanieestima.com/mini-pause-57-think-cortisol-is-bad-heres-what-this-hormone-actually-does/) - Cortisol Is Your Friend, M'kay? TL; DR (Too Long; Didn't Read) I can’t with these influencers online. I just. Cannot. WHY Oh, how my eyes roll to the back of my head, perforating my prefrontal cortex every time I see a GD influencer online talking about making sure you–gasp!–NEVER, EVER elevate your cortisol levels. Do
- [Mini Pause #35: Value Trajectories: Living Life on YOUR Terms](https://drstephanieestima.com/mini-pause-35-value-trajectories-living-life-on-your-terms/) - NEW! section of Mini Pause below announcing EVEN BETTER! Premium Membership details and subscription link! P.S. The BETTER! Podcast Turns 5 in September with special giveaways all month long. TL;DR (Too Long; Didn't Read) Think about what you would like more of at the end of our life, and what will not matter. I’m willing to bet you
- [Mini Pause #54: 10 Ways to Put Your Health First](https://drstephanieestima.com/mini-pause-54-10-ways-to-put-your-health-first/) - I'm switching things up this week to bring you my best resources to help you navigate the year ahead (and well beyond). For those of you new to the Bettyverse, welcome! I'm delighted you're here. And for my longtime followers, thank you for your continued support. FREE RESOURCES Mini Pause: If you're reading this, you've
- [Mini Pause #55: Why Walking is the Heavyweight Champion for Fat Loss](https://drstephanieestima.com/mini-pause-58-why-walking-is-the-heavyweight-champion-for-fat-loss/) - TL; DR (Too Long; Didn't Read) Walk. Often. In Minimalist Shoes. You’ll burn fat and build glutes like a mother. WHY Building on Mini Pause #53: Fat Loss Basics–Tucking Into Calories & Hunger, I want to remind you that one of the best ways to lose fat is NOT: Punitive cardio. Pounding the pavement, racking
- [Mini Pause #53: Fat Loss Basics-Tucking Into Calories & Hunger](https://drstephanieestima.com/mini-pause-53-fat-loss-basics/) - Fat Loss Basics: Tucking Into Calories & Hunger TL;DR (Too Long; Didn't Read) Fat loss is relatively easy to figure out, and somewhat harder to execute. In this issue, you’ll figure out your maintenance calories and how much to reduce your calories by in order to target adipose tissue. And if you don’t want to
- [Red Light Therapy Benefits During Perimenopause & Menopause](https://drstephanieestima.com/red-light-therapy-benefits-during-perimenopause-menopause/) - Perimenopause and menopause can come with some unwelcome changes to how you look and feel. From sleepless nights to thinning hair, dry skin, and even changes in bone health, you could start to feel like your body is no longer your own. But what if an effortless, non-invasive treatment could help you start feeling like
- [Mini Pause #52: Say YES! to a Younger, Energized & Stronger You in 2025](https://drstephanieestima.com/mini-pause-52-say-yes-to-a-younger-energized-stronger-you-in-2025/) - TL;DR (Too Long; Didn't Read) I’m starting and leading a brand new program for perimenopausal women in January. I’ve designed this 8-week program to help you lose fat, gain muscle, and feel your most vibrant. WHY I’m currently writing my second book with a focus on perimenopause. After publishing “The Betty Body” on menstrual cycle
- [Mini Pause #51: Resolutions: How to Face Change & Embrace Failure](https://drstephanieestima.com/mini-pause-51-resolutions-how-to-face-change-embrace-failure/) - 2025 News for the Bettyverse! If you’re ready to dial in or level up your strength training, nutrition, hormones, and mindset, I’m thrilled to share that I’m coming back to live teaching in the new year! I’ll be sending a registration link to a live webinar happening in early January that will introduce YES! with
- [Mini Pause #50: A Holiday Ritual: Reflect & Dream Big](https://drstephanieestima.com/mini-pause-50-a-holiday-ritual-reflect-dream-big/) - TL;DR (Too Long; Didn't Read) Inside this issue, you’ll find my favorite holiday rituals I do every year: reflection and question prompts I have been collecting through the year. I like to dream about a better year ahead while also reflecting on how I have made dreams into memories this past year. WHY Irrespective of
- [Mini Pause #49: Choose Your Stack from These 47 Health Habits](https://drstephanieestima.com/mini-pause-49-choose-your-stack-from-these-47-health-habits/) - Special Birthday Edition! TL;DR (Too Long; Didn't Read) I cringe when people subtly imply in the subject of their weekly newsletter that it is their birthday just so people can wish them a happy birthday, You won't catch me doing that today. 🎉 (This joke was really, like REALLY, funny in my head before writing
- [Mini Pause #48: Deload & Rest: Why & How to Do It](https://drstephanieestima.com/mini-pause-48-deload-rest-why-how-to-do-it/) - TL;DR (Too Long; Didn't Read) There are many types of rest, all of which make us better, stronger, happier, and more resilient. Give yourself permission to rest. WHY I often conflate rest and recovery with laziness and failure. It is an ongoing battle that I am actively unwinding and examining in my life. I, perhaps
- [Mini Pause #47: Birth Control Pill or HRT for Perimenopause?](https://drstephanieestima.com/mini-pause-47-birth-control-pill-or-hrt-for-perimenopause/) - TL;DR (Too Long; Didn't Read) Today, we are discussing why the birth control pill is often offered for perimenopausal women. This column is not intended as medical advice. You should always speak to your doctor about your specific history and what options are appropriate for you and available to you. WHY In an upcoming episode
- [Mini Pause #46: The Duality of Gratitude & Growth](https://drstephanieestima.com/mini-pause-46-the-duality-of-gratitude-growth/) - TL;DR (Too Long; Didn't Read) Don’t play the “What if?” game. It is a slippery slope to hell. Instead, give thanks for all the high notes, the low notes, and the learning opportunities you have. Expect mistakes. Give grace. Then get back up, Betty, and keep going. WHY Once, when asked what my husband got
- [Mini Pause #45: Holiday Strategies for Your Emotional, Nutritional & Physical Health](https://drstephanieestima.com/mini-pause-45-3-holiday-strategies-for-your-emotional-nutritional-physical-health/) - TL;DR (Too Long; Didn't Read) Let’s devise some responses to family members who don’t know any better, a nutrition plan, and a lifting session the day after your big meal. You can have your cake and eat it, too, by thinking ahead and planning in advance. WHY When it comes to the battle of the
- [Mini Pause #44: Program Design for Women's Strength Training](https://drstephanieestima.com/mini-pause-44-program-design-for-womens-strength-training/) - Physiology & Psychology: Why Women Need to Train Differently TL;DR (Too Long; Didn't Read) Women have differing physiological and psychological preferences when it comes to training. We don’t want big pecs and biceps the way the guys often do! To quote the Spice Girls, what we want, what we really really want is big juicy
- [Mini Pause #43: Stressed? How to Calm, Soothe, and Find Peace](https://drstephanieestima.com/mini-pause-42-stressed-how-to-calm-soothe-and-find-peace/) - Call on the All-Loving Mother Within You TL;DR (Too Long; Didn't Read) There’s distress (GAH) and then there’s eustress (Ahhh). In perimenopause, you’re going to experience both. Call upon the gentle mother within you to calm, soothe, and reach for what you need in each moment. Your nervous system will thank you. WHY In the
- [Reclaim Your Energy and Vitality with Cold Water Therapy](https://drstephanieestima.com/reclaim-your-energy-and-vitality-with-cold-water-therapy/) - If you’re navigating the rollercoaster of perimenopause and menopause, you know how disruptive the hormonal shifts can be in all areas of your life. From stubborn weight that won’t budge to brain fog and restless nights, the symptoms you’re likely experiencing during this time can feel overwhelming. One thing I hear consistently from the Bettyverse
- [Mini Pause #42: Push. Pause. Repeat. Then Add in Recovery.](https://drstephanieestima.com/mini-pause-42-push-pause-repeat-then-add-in-recovery/) - TL;DR (Too Long; Didn't Read) Less pushing. More pausing. Like, in perimenopause. The recovery is literally baked into this time of your life! WHY Maturing in life is realizing that, as women, we are not meant to push ourselves off a cliff with our to-do lists or productivity binders, or that we have to hustle
- [Mini Pause #41: How Nutrition Can Heal Your Hormones](https://drstephanieestima.com/mini-pause-41-how-nutrition-can-heal-your-hormones/) - TL;DR (Too Long; Didn't Read) Change is a good (and even great) thing when it means you’re open to new research, new understanding, and what we continue to learn about the body. What you need in any area of your life will evolve as you grow, mature, and gain new knowledge. Build a solid foundation
- [Mini Pause #40: How to Navigate Big Life Changes](https://drstephanieestima.com/mini-pause-40-how-to-navigate-big-life-changes/) - TL;DR (Too Long; Didn't Read) Perimenopause is the great architect and driver of change. Here’s how I’m currently moving toward living in alignment with what I truly want. This includes selling my house and donating upwards of 40 percent of my clothes! WHY Italy changed me. Since coming home this past summer, I’ve had this
- [Mini Pause #39: More Creatine Myths Debunked ‌ ‌ ‌ ‌ ‌](https://drstephanieestima.com/mini-pause-39-more-creatine-myths-debunked/) - DON'T MISS THE P.S.! Register for the FREE online Thriving in Perimenopause and Menopause Summit happening Oct. 14-18. TL;DR (Too Long; Didn't Read) Another day, another creatine myth. For reasons that elude me, creatine myths continue to persist, despite good quality evidence to the contrary. I wrote about creatine essentials in Mini Pause #15, debunking that it causes water
- [Mini Pause #38: How Hormones Affect Weight Loss And Fat Storage](https://drstephanieestima.com/mini-pause-38-how-hormones-affect-weight-loss-and-fat-storage/) - TL;DR (Too Long; Didn't Read) Cortisol is usually your bestie, reducing inflammation, feeding your cells, and keeping blood pressure regulated when released in short spurts. However, when stress is prolonged, you can begin to accumulate fat around the belly, become more puffy and inflamed, and it negatively affects sleep. I have a favorite moniker (that
- [Mini Pause #37: Creating a Podcast; Building a Community](https://drstephanieestima.com/mini-pause-37-creating-a-podcast-building-a-community/) - Celebrating 5 Years: Behind the Mic of BETTER! with Dr. Stephanie TL;DR (Too Long; Didn't Read) Once upon a time, in a not-so-far-away land, a woman wanted to start a podcast. And in so doing, the Bettyverse came to life and you’re a part of it. So now, we’re celebrating with giveaways and prizes for
- [Mini Pause #36: Molecules of Hope: How Movement Releases Them](https://drstephanieestima.com/mini-pause-36-molecules-of-hope-how-movement-releases-them/) - Movement can help you feel hopeful. Find out how it prompts your internal pharmacy TL;DR (Too Long; Didn't Read) Contractions of skeletal tissue releases a symphony of proteins and peptides from the muscle, and osteocalcin (a protein hormone) from the bone, to improve mood, affect, sleep, exercise endurance, exercise capacity, neurotransmitter synthesis, and regulate blood
- [Science-based Solutions for Peri & Meno Skin Changes](https://drstephanieestima.com/science-based-solutions-for-peri-meno-skin-changes/) - Perimenopause and menopause mark significant transitions in a woman's life, bringing a series of changes and challenges. Among the most noticeable are changes to the skin, which can include dryness, loss of elasticity, increased sensitivity, and the appearance of fine lines and wrinkles. These changes are largely due to the decline in estrogen levels, which
- [Mini Pause #34: How Collagen Helps Osteoarthritis & Joint Health](https://drstephanieestima.com/mini-pause-34-how-collagen-helps-osteoarthritis-joint-health/) - Don’t miss today’s P.S.! You’ll find out about a Premium Membership Subscription coming in September. TL;DR (Too Long; Didn't Read) Osteoarthritis is the most common joint disease worldwide and affects women in the perimenopause and menopause transition. Supplementing with hydrolyzed collagen will help slow down the progression of osteoarthritis and improve symptoms associated with joint pain. WHY Women
- [Mini Pause #33: Forget Motivation–Do THIS to Reach Your Goals](https://drstephanieestima.com/mini-pause-33-forget-motivation-do-this-to-reach-your-goals/) - Why Haven’t You Achieved Your Goal, Yet? Understanding Outcomes vs. Behaviors TL;DR (Too Long; Didn't Read) Outcome goals are fun and all, but if you stop there, they will never be achieved. Set behavioral goals that feed into the outcome goal. Anchor these new behaviors with well-established behaviors you already do in your everyday life. Forget about
- [Mini Pause #32: 4 Sentences That Will Reframe Your Life](https://drstephanieestima.com/mini-pause-32-4-sentences-that-will-reframe-your-life/) - Changing Your Life Perspective Starts with Questions about Happiness, Decisions, Lessons & Regrets TL;DR (Too Long; Didn't Read) Happiness is not the absence of problems, it is the ability to deal with them. Feeling sad after making a decision doesn't mean it was the wrong decision. The lesson you struggle with will repeat itself until you learn from it. Never regret a
- [Mini Pause #31: How to Ease Stress & Find Your Joy](https://drstephanieestima.com/mini-pause-31-how-to-ease-stress-find-joy/) - You’re Not Stressed Because You’re Doing Too Much. You’re Stressed Because You’re Doing Too Little. TL;DR (Too Long; Didn't Read) You’re not stressed because you’re doing too much – you’re stressed because you’re doing too little of what brings you joy. WHY I’ve written extensively about stress and its effects on the body (for a deep dive
- [Mini Pause #30: Muscle Failure & Heavy Lifting](https://drstephanieestima.com/mini-pause-30-muscle-failure-heavy-lifting/) - What Does Muscle Failure Look Like, Feel Like, and How Do You Know You Are Lifting Heavy Enough? TL;DR (Too Long; Didn't Read) One of the most common questions I am asked is how heavy is "heavy?" And, how do I know I've done enough to stimulate muscle hypertrophy? I answered a follower question on
- [Mini Pause #29: Travel Tips for Jet Lag, Sleep, Fitness & Food](https://drstephanieestima.com/mini-pause-29-travel-tips-for-food-fitness-jet-lag-sleep/) - TL;DR (Too Long; Didn't Read) Adjusting to local time for me is switching my watch as soon as I board the plane, getting in a workout first thing in the morning, and taking an early afternoon nap. I savor each meal and eat what I want (including all the bread and pasta I desire). I
- [The Nutritional Deficiency That’s Affecting Your Metabolic, Liver & Heart Health](https://drstephanieestima.com/the-nutritional-deficiency-thats-affecting-your-metabolic-liver-heart-health/) - A recent scientific discovery may explain why some of us are aging faster than we should, resulting in impaired metabolic, liver, and heart health. This condition is called Cellular Fragility Syndrome [*] and it’s caused by a deficiency in a nutrient called C15:0. Cellular Fragility Syndrome is likely impacting as many as 1 in 3
- [Mini Pause #28: Your Guide to Progesterone in Perimenopause](https://drstephanieestima.com/mini-pause-28-your-guide-to-progesterone-in-perimenopause/) - What to Know & What to Ask Your Healthcare Provider TL;DR (Too Long; Didn't Read) Progesterone is often the first hormone replacement women begin taking in perimenopause. WHY Progesterone is often the first hormone replacement women take in perimenopause. This is likely due to clinical symptoms like a shortened menstrual cycle, spotting, poor recovery from
- [Mini Pause #27: Supplements For Performance, Recovery & Brain Health](https://drstephanieestima.com/mini-pause-27-supplements-for-performance-recovery-brain-health/) - TL;DR (Too Long; Didn't Read) “Question of the Week” takes the top spot this week. I’m sharing my mainstay supplement list! See the “HOW” section for how I divide these up throughout the day. WHY I’ve built this Mini Pause issue around consistent questions I get from my Bettys about supplements, such as: What is your
- [The Secret to Better Sleep Starts With Body Temperature Regulation](https://drstephanieestima.com/the-secret-to-better-sleep-starts-with-body-temperature-regulation/) - As many of you know, regulating body temperature during sleep is crucial for maintaining a restful night. This becomes even more vital for women experiencing hot flashes and night sweats, which are common during perimenopausal and menopausal years. Up to 85% of women [*] face these symptoms, leading to fragmented sleep and daytime irritability. It’s
- [Mini Pause #26: Fasting vs. Caloric Restriction: Which One Really Wins?](https://drstephanieestima.com/mini-pause-26-try-myoreps-for-a-time-saving-strength-routine/) - TL;DR (Too Long; Didn't Read) Fasting, it seems, is a very effective tool for caloric restriction. What it does not appear to be is a goal you should aspire to be able to do, say for 16 hours every day, just because the cool cats are doing it. It needs to be discussed so that
- [Mini Pause #25: Try MyoReps for a Time-Saving Strength Routine](https://drstephanieestima.com/mini-pause-25-try-myoreps-for-a-time-saving-strength-routine/) - MyoReps: The Answer for Muscle Hypertrophy When You’re Short on Time TL;DR (Too Long; Didn't Read) When you’re in a pinch for time, structuring your workout in MyoReps is an efficient way to build muscle. They are intense! And for the majority of the session, they work the muscle close to muscle fatigue. These were
- [Mini Pause #24: How to Make Friends with Carbs](https://drstephanieestima.com/mini-pause-24-food-female-athletes-fertility-how-to-make-friends-with-carbs/) - Food, Female Athletes & Fertility TL;DR (Too Long; Didn't Read) Women need to eat more overall calories to appropriately fuel and perform in their workouts. We want to think about how to maximally take advantage of food by strategically thinking about total calories (and in particular) carbohydrates in the peri-exercise time. In other words, carbs
- [Mini Pause #23: Meals, Muscle, Mindset & (Peri)Menopause](https://drstephanieestima.com/mini-pause-23-meals-muscle-mindset-perimenopause/) - Hello my Bettys! For the past 22 weeks, I’ve delivered this weekly newsletter to you filled with educational content and actionable strategies for your meals, muscle, and mindset. I’ve also included recommendations for items that put the focus on your energy, body and brain with new ways to reach your health goals. And it’s been
- [Unlocking the Secrets of Nervous System Regulation for Women in Midlife](https://drstephanieestima.com/unlocking-the-secrets-of-nervous-system-regulation-for-women-in-midlife/) - As women transition into their perimenopausal and menopausal years, they often experience myriad symptoms that can disrupt daily life and make them feel unlike themselves. It can be a turbulent time — physically and emotionally. These symptoms are frequently rooted in hormone imbalances, from stress and weight gain to brain fog and sleep disturbances. And
- [How Peptides Combat Collagen Loss](https://drstephanieestima.com/how-peptides-combat-collagen-loss/) - As if we didn’t have enough to deal with managing low energy, mood swings, and brain fog, within the first five years after menopause, we can expect to lose 30% of our skin’s collagen — and collagen production continues to drop another 2% every year for the next two decades! Even if you aren’t concerned
- [Mini Pause #22: Why Up Your Calories? More Muscle Growth & Less Fat Gain](https://drstephanieestima.com/mini-pause-22-why-up-your-calories-more-muscle-growth-less-fat-gain/) - TL;DR (too long, didn't read) Eat more calories to build muscle. At any weight. At any size. At any fitness level. WHY I’ve been writing over the last few weeks (Mini Pause #21 & Mini Pause #20) about why women need to stop punishing ourselves with overly aggressive caloric restriction. Bottom line: you need to eat more
- [Mini Pause #21: How Caloric Deficits Impact Your Bones, Muscles & Tendons](https://drstephanieestima.com/mini-pause-21-how-caloric-deficits-impact-your-bones-muscles-tendons/) - TL;DR (too long, didn't read) Caloric deficits impact the trajectory of women’s bone density and muscle mass. Caloric deficits also can impact women’s height, ability to build muscle, and menstrual cycle. We must reframe our thinking from being as skinny as possible to being as strong as possible. WHY Oh, look! I have more to
- [Mini Pause #20: Caloric Deficits Are Ruining Your Gains. There. I Said It.](https://drstephanieestima.com/mini-pause-20-caloric-deficits-are-ruining-your-gains-there-i-said-it/) - TL;DR (too long, didn't read) Constantly being in a caloric deficit will eventually eat up your muscles, your performance in the gym, and will castrate your happiness. Need I say more? WHY I am so tired of this persistent idea that women need to be small and skinny. So many women tell me that they’ve
- [Mini Pause #19: Eating High Protein? Add Collagen to Balance Amino Acids](https://drstephanieestima.com/mini-pause-19-eating-high-protein-add-collagen-to-balance-amino-acids/) - Keep an Eye on Methionine and Glycine; They Affect Body Composition & Emotional Well-Being TL;DR Higher protein consumption is essential as we move through perimenopause and menopause. We should be mindful, however, of balancing the amino acids we take in through a variety of protein sources. Specifically, we want to think about our methionine-to-glycine ratio.
- [Mini Pause #18: Deload Weeks & Physical Breaks: Rest=Progress](https://drstephanieestima.com/mini-pause-18-deload-weeks-physical-breaks-restprogress/) - You Must Squat Before You Jump: Deload, Take a Break, and See Even More Gains TL,DR (too long, didn't read) Deloads are a necessary part of training hard [*] when you are chasing all those gainz. They are often a welcome relief when you have accumulated sufficient stress and fatigue in your training regimen. This
- [Mini Pause #17: Frozen Shoulder-How to Get Your Mobility Back](https://drstephanieestima.com/mini-pause-17-frozen-shoulder-how-to-get-your-mobility-back/) - What You Can Do About Frozen Shoulder in Perimenopause TL,DR (too long, didn't read) Frozen shoulder affects women, especially during perimenopause, by limiting range of motion (ROM). While frozen shoulder often develops without knowing the cause, you can implement prevention strategies focusing on mobility, metobolic health, and musculature to help strengthen and regain ROM. WHY
- [Mini Pause #15: Creatine Essentials for Women](https://drstephanieestima.com/mini-pause-15-creatine-essentials-for-women/) - Why You Need Creatine, Especially in Perimenopause & Menopause TL,DR (too long, didn't read) Creatine is one of my absolute favorite supplements for women over 40. It helps with brain fog, cognition, and performance in the gym and makes your muscles look full and beautiful. WHY Creatine can offer several benefits like augmenting performance, slowing
- [Mini Pause #14: Common Cardio Mistakes & How to Fix Them](https://drstephanieestima.com/mini-pause-14-common-cardio-mistakes-how-to-fix-them/) - What You’re Getting Wrong About Cardio and How to Make Simple Changes for Big Results TL,DR (too long, didn't read) Cardio is a good thing. But you don’t need it to lose weight. And doing too much of it and to the exclusion of other forms of beneficial fitness just doesn’t serve you. Choose the
- [Mini Pause #7: Great Skin Health Inside & Out](https://drstephanieestima.com/mini-pause-7-great-skin-health-inside-out/) - How to Make Your Skin Health a Priority–One Habit at a Time TL,DR (too long, didn't read) We lose collagen and elastin at a rate of one percent per year, and over time, we often see more wrinkles, poor elasticity, and decreased hydration of the skin. Supplementation and a proper skincare routine can help to
- [Mini Pause #13: Adopt Recovery Practices to Manage Your Energy](https://drstephanieestima.com/mini-pause-13-recovery-practices/) - Ways You Can Better Manage Fatigue and Recovery During Perimenopause and Menopause TL,DR (too long, didn't read) You deserve to recover. Not half-assed recovery. Full ass recovery. Using techniques like walking, thermal manipulation, and sleeping are mostly low-cost or no-cost ways to upregulate your capacity to recover. I’ve included some options I personally use, as
- [Mini Pause #8: Make the Change to Zone 2 Cardio Training](https://drstephanieestima.com/mini-pause-8-make-the-change-to-zone-2-cardio-training/) - Zone 2 Training for Energy Heart Health & Metabolic Flexibility TL,DR (too long, didn't read) Much ado has been made about the ideal zones for training. But, as usual, there’s often a gap in evidence to demonstrably show that these sweeping recommendations are also appropriate for women in perimenopause and menopause. Estrogen, our metabolic superheroine,
- [Mini Pause #10: How to Grow Muscles Without Lifting Heavier](https://drstephanieestima.com/mini-pause-10-how-to-grow-muscles-without-lifting-heavier/) - Injury Prevention, Part 2 TL,DR (too long, didn't read) In last week’s Mini Pause #9, I talked about ways you can maximize muscle growth and simultaneously prevent injury. Today’s issue continues to explore how to maximize muscle growth without lifting heavier. Full range of motion—defined as your range of motion that is not restricted and is
- [Mini Pause #12:  The Power of Plyometrics](https://drstephanieestima.com/mini-pause-12-the-power-of-plyometrics/) - Plyometrics for the Win! Improve Your Bone Density, Balance, Coordination, Muscle Growth & Insulin Sensitivity TL,DR (too long, didn't read) Plyometrics help to drive bone density, balance, coordination, and muscle growth. They help to improve insulin sensitivity–and make you feel like Wonder Woman! WHY Let’s continue the Mini Pause series on type 2 fiber training.
- [How Minerals Slow Down Aging](https://drstephanieestima.com/how-minerals-slow-down-aging/) - I talk a lot about how you can feel (and look) amazing at any age. As women, we’re often taught to fight against our bodies, but it’s incredible how much can change when instead, you start supporting your body. A few simple shifts in your daily habits can make you look 10 years younger—and add
- [Keep Your Bones Healthy with Plant-Based Minerals](https://drstephanieestima.com/keep-your-bones-healthy-with-plant-based-minerals/) - Strong bones keep you mobile and pain-free, increasing your “healthspan” so you can move with confidence, regardless of age.
- [Mini Pause #11:  Speeding Up & Going Hard: Zone 6 Training Benefits](https://drstephanieestima.com/mini-pause-11-speeding-up-going-hard-zone-6-training-benefits/) - Note: In the Mini Pause #10 email, some new formatting got the best of us and a few essential links were missed. Here’s the polar heart rate monitor I mentioned. And all [*] reference links are now fully functional in the web edition. Speed Up Your Cardio: Why Zone 6 Training (Yes, Sprinting!) is Essential to Your
- [Mini Pause #9: Focus on Muscle Movement Patterns to Avoid Injury](https://drstephanieestima.com/mini-pause-9-focus-on-muscle-movement-patterns-to-avoid-injury/) - How to Prevent Injury While Lifting Weights TL,DR (too long, didn't read) Injury prevention and muscle hypertrophy science surprisingly have a lot in common. Most of us are leaving the most effective parts of our weightlifting regimen on the table and losing out on potential progress while simultaneously setting ourselves up for injury. Doing sport-specific
- [Air Quality: The Silent Guardian of Your Sleep and Hormonal Health](https://drstephanieestima.com/air-quality-the-silent-guardian-of-your-sleep-and-hormonal-health/) - As women, particularly those of us over 40, we’re often vigilant about our diet, exercise, and mental well-being. Yet, there’s a silent factor significantly impacting our health that deserves our attention: the quality of the air we breathe, especially at night. The Links Between Air Quality, Sleep, and Hormonal Balance Air Quality and Sleep The
- [Mini Pause #2: How Cold Plunge Benefits Women](https://drstephanieestima.com/mini-pause-2-how-cold-plunge-benefits-women/) - Welcome to the The Mini Pause! This is your weekly roundup of the BEST actionable steps for women 40+ who want to gain control of their hormones during perimenopause and menopause. Last week we looked at oats and how they can be effectively used as a pre-workout fuel. If you missed it, you can read it
- [Mini Pause #1: You Can Eat Oats. Yes, Really.](https://drstephanieestima.com/mini-pause-issue-1/) - Welcome to the The Mini Pause! This is your weekly roundup of the BEST actionable steps for women 40+ who want to gain control of their hormones during perimenopause and menopause.I am going to get back to what I love — teaching. I get to research, write, and then share evidence-based strategies for you to apply however
- [Mini Pause #6: Your Metabolism & Body Composition](https://drstephanieestima.com/mini-pause-6-your-metabolism-body-composition/) - Is Your Metabolism Slowing Down as You Age? The Surprising Answer TL;DR Welcome to this part of the internet where we consider how both lifestyle (nutrition, muscle building) AND hormone changes contribute to body composition changes in women in their 40s and 50s. The online debates have been spicy lately, and I’ll get in the
- [Mini Pause #5: What's Better: Fasted or Fed Workouts?](https://drstephanieestima.com/mini-pause-5-whats-better-fasted-or-fed-workouts/) - Fasted or Fed Exercise? TL,DR (too long, didn't read) Most evidence suggests that fuelling before a workout is better for performance in the gym, and has the same outcome on body composition as fasted workouts. That is not to say that working out fasted is pointless and ineffective. As long as you are fuelling appropriately
- [Mini Pause #4: How Dust Mites Disrupt Your Sleep](https://drstephanieestima.com/mini-pause-4-how-dust-mites-disrupt-your-sleep/) - Dust Mites & Making Your Bed: Are You Making Your Sleep Worse? TL,DR (too long, didn't read) Dust mites thrive in a warm and moist environment, which is precisely what making your bed in the morning facilitates. Dust mites worsen allergies, disrupt REM and deep sleep, cause systemic inflammation, and can drive skin irritation like
- [Mini Pause #3: Add 'Exercise Snacks' To Your Movement Menu](https://drstephanieestima.com/mini-pause-3-add-exercise-snacks-to-your-movement-menu/) - Exercise Snacks: An Easier (Better?) Way to Stick to Your Goals TL; DR (too long, didn't read) Exercise Snacks (exercising in small 5- to 10-minute increments through the day) yield the same, if not slightly better, results than one big session at the gym. And we are not just talking about waistline — exercise snacking
- [Why You Need More Protein During Perimenopause and Menopause](https://drstephanieestima.com/why-you-need-more-protein-during-perimenopause-and-menopause/) - As women transition into the perimenopause and menopause phases of life, they encounter numerous physiological changes that can impact their overall health and nutritional needs. Among these, the role of protein becomes increasingly significant. It’s essential to understand why protein is vital during these stages and how it can support your health as your body undergoes these changes.
- [3 Keys To Summer Sleep (because we really need it!)](https://drstephanieestima.com/3-keys-to-summer-sleep-because-we-really-need-it/) - For so many women in their 40’s, the biggest pain point of our health is getting a good night’s rest. I like to call this the stress sandwich. We have pressure from above with aging parents and caregivers, and we have pressure from below with our kids…and then we are stuck RIGHT in the middle of that sandwich.
- [How Insulin Resistance Stymies Weight Loss](https://drstephanieestima.com/how-insulin-resistance-stymies-weight-loss/) - I often remind my Bettys that you can’t manage what you don’t measure. It’s imperative to know if your diet, fitness routine, sleep schedule and other lifestyle factors are working for you–or against you.
- [Time-efficient, hormone-supportive fitness with CAROL Bike](https://drstephanieestima.com/time-efficient-hormone-supportive-fitness-with-carol-bike/) - Wouldn’t it be amazing to have exercise equipment that saves you time, works with your hormones, and helps you achieve incredible health and fitness results? Enter CAROL Bike. Giving you the shortest, most effective workouts—backed by science.

## Pages

- [Home](https://drstephanieestima.com/) - Hello there! I’m Dr. Stephanie Estima If you’ve been struggling to control your hormones, your weight and your mood - I’m with you.
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- [Estima Diet](https://drstephanieestima.com/estima-diet/) - Estima Diet What if it was possible to… lose weight and get your energy back at any age by syncing your diet and exercise with your hormonal cycles!?
- [Book](https://drstephanieestima.com/book/) - The Betty Body A Geeky Goddess’ Guide To Intuitive Eating, Balanced Hormones and Transformative Sex order today
- [Health Toolkit](https://drstephanieestima.com/health-toolkit/) - My Health Toolkit There is a world of supplements, gizmos and gadgets out there. Let me list out for you what I KNOW has worked for myself and the thousands of women I’ve worked with.
- [Newsletter All](https://drstephanieestima.com/newsletter-all/)
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## Podcasts

- [How Nitric Oxide Controls Blood Flow, Energy & Hormone Function](https://drstephanieestima.com/podcasts/ep485/) - Most of us blame pesky midlife symptoms on hormones — but there's a molecule declining right alongside estrogen that affects your energy, blood pressure, digestion, recovery, and your sex life. Cathy Eason breaks down what nitric oxide actually does in the body, how to tell if yours is running low, and what to do about it. Watch the full episode at https://youtu.be/pi-c0MxamQE
- [Your Brain on AI: How to Build Your Memory Muscle Before You Borrow It](https://drstephanieestima.com/podcasts/ep484/) - Jim Kwik — brain coach and memory expert — answers a question more urgent than ever: if you're strength training your body but outsourcing your thinking to AI, what's actually happening to your brain? Jim digs into neuroplasticity at any age, why frustration is the whole point of brain training, and his personal rule for using AI without letting your own mind go soft. Watch the full episode at https://youtu.be/WQPvtzAVcDI
- [Pilates Girls, You're Losing Bone. The Exercise Science of Building Bone After 40](https://drstephanieestima.com/podcasts/ep483/) - World-leading bone researcher Professor Belinda Beck explains why decades of "go gentle" advice for osteoporosis was not just wrong, but actively harmful. She breaks down how heavy lifting and impact training rebuild bone density at any age, why Pilates and walking alone won't cut it, and what women should be doing right now to protect their bones. Watch the full episode at https://youtu.be/9Ughpy87Ap8
- [Frozen Shoulder, Aching Hips & "Just Aging": Midlife Joint Pain](https://drstephanieestima.com/podcasts/ep482/) - You rested it like a good girl. Weeks later, it still hurts. Orthopedic physical therapist Dr. Tom Walters explains why "just rest it" is often the worst advice for a midlife ache or injury, why pain doesn't equal damage, and how to rebuild your tissue's capacity so you can keep training through perimenopause and beyond. Watch the full episode at https://youtu.be/r_Y0PxuXNd4
- [Spiritual Fitness: Letting Go vs. Giving Up](https://drstephanieestima.com/podcasts/ep481/) - Spiritual teacher and Bless & Release author Danielle LaPorte takes apart the one instruction most of us were handed about letting go: force. If you can crush every goal and still wind up anxious, depleted, and unsure who you are without the to-do list. This conversation on "spiritual fitness" and wanting what's actually meant for you is your cue to stop pushing. Watch the full episode at https://youtu.be/b0l9HcSfGpQ
- [The New Menopause](https://drstephanieestima.com/podcasts/the-new-menopause-with-dr-mary-claire-haver/) - Dr. Mary Claire Haver, sheds light on the misconceptions surrounding hormone therapy, offering clarity on its benefits and risks. Mary and Dr. Stephanie discuss the nuances of relative and absolute risk in hormonal therapy, advocating for informed decision-making and tailored treatment. Watch the full episode at https://youtu.be/mWfZLboYpC4
- [You've Seen 10 Doctors & Still, No Answers: Your Guide to Perimenopause](https://drstephanieestima.com/podcasts/ep462/) - Hormones, brain fog and the ups and downs of perimenopause—Dr. Mary Claire Haver has got you covered! Discover how to handle those hormonal rollercoaster rides, keep your bones strong and sharpen your mind. Tune in now to rediscover your strength and energy at https://youtu.be/E70-ctYotzE
- [Why Your Body Composition Isn't Changing (And It's Not What You Think)](https://drstephanieestima.com/podcasts/ep480/) - Why does your body stop changing even when you're doing everything "right"? In this solo episode, Dr. Stephanie breaks down the real reasons body composition plateaus and why the scale is lying to you. She explains the science of muscle protein breakdown, why carbs are essential for building, and gives you three shifts to make this week. Watch the full episode at https://youtu.be/5j0uhZzLAlw
- [Perimenopause & Autoimmunity Look Identical. Here's How to Tell the Difference](https://drstephanieestima.com/podcasts/ep479/) - Is it perimenopause or autoimmunity? The symptoms are similar, and most women don’t ask. Mickey Trescott, founder of the Autoimmune Protocol movement, explains the overlap between hormonal changes and immune dysfunction in midlife. Watch the full episode at https://youtu.be/CA706_Z6clk
- [Is Muscle Soreness Progress?  Dial in Your Exercise Intensity & Recovery](https://drstephanieestima.com/podcasts/ep478/) - Dani Coleman — VP of Training at Pvolve — dismantles the fitness myths that have kept women stuck: cardio as the path to body composition, soreness as proof of a good workout, and intensity as the goal. This one's for every type-A Betty whose Apple Watch is more charged than she is. Watch the full episode at https://youtu.be/G-Cg6L5UN_E
- [Don't Love the Stairmaster: Try Passive Cardio with Infrared Sauna](https://drstephanieestima.com/podcasts/ep477/) - Infrared sauna meets women's health. Connie Zack, co-founder of Sunlighten, breaks down the science of infrared light therapy — four wavelengths, real clinical research, and why 15 minutes three times a week might be the most efficient thing you can add to your protocol right now. Watch the full episode at https://youtu.be/4HFLbZrZclM
- [Look. Feel. Perform. Why Muscle Is the Answer to All Three After 40](https://drstephanieestima.com/podcasts/ep476/) - Andy Galpin, PhD — human performance scientist, muscle physiologist, and executive director of the Human Performance Center at Parker University — joins Dr. Stephanie to break down the muscle science midlife women actually need. From fast-twitch fibre loss and bone density to perimenopause recovery and the look/feel/perform triad, this one rewrites the map. Watch the full episode at https://youtu.be/gnnXgKIYv6g
- [HRT Can’t Fix Your Ligaments: The Diabolical Role of Estrogen on Connective Tissue](https://drstephanieestima.com/podcasts/ep475/) - Your joints aren't aging — they're underfunded. In this solo episode, Dr. Stephanie breaks down the JTL system (joints, tendons, and ligaments) — the connective tissue framework the fitness industry has never taught women to train. If you've ever had a joint start hurting for no obvious reason, this episode is for you. Watch the full episode at https://youtu.be/sDA4hgg0v70
- [Stop Trying to Feel Better — Get Better at Feeling: Heal Anxiety from the Body Up](https://drstephanieestima.com/podcasts/ep474/) - Your anxiety isn't a thinking problem. It's a feeling problem. Dr. Russell Kennedy, physician and neuroscientist, breaks down the body alarm driving your anxiety — and exactly how to heal it. Watch the full episode at: https://youtu.be/kTZtrgD1Pw8
- [More Cardio, Less Food, Still Gaining: Your Midlife Fitness Do-over](https://drstephanieestima.com/podcasts/ep473/) - You followed the plan. You cut the food. You did the cardio. And somehow, midlife hit, and everything stopped working — and you blamed yourself. Natalie Jill is here to dismantle the strategies that were quietly working against you, and rebuild from the ground up with what actually moves the needle after 40.
- [The Estrogen Shortage Is Real & Your Gut Might Be Making It Worse](https://drstephanieestima.com/podcasts/ep472/) - Integrative dietitian, Esther Blum, unpacks the estrogen supply chain crisis, leaving women without basic hormone care, why 70% of women aren't detoxing hormones properly (and what that means for your HRT), and why eating more — not less — is the midlife prescription most women need. Plus testosterone, carbs, and the best-kept secret of the zero F's era. Watch the full episode at https://youtu.be/9_lS_8M4cs8
- [96% of Doctors Weren’t Taught About Pain: The Recipe for Relief](https://drstephanieestima.com/podcasts/ep471/) - You've been told your pain is either a structural problem or it's all in your head. Dr. Rachel Zoffness, pain psychologist and author of Tell Me Where It Hurts, is here to dismantle both lies. Pain is never just biological -- it's biopsychosocial, and that distinction is the difference between chasing symptoms forever and actually healing. Watch the full episode at https://youtu.be/Sc0RY-6zpHQ
- [De-Influencing Your Perimenopause Skincare: What Actually Works (And What to Throw Out)](https://drstephanieestima.com/podcasts/ep470/) - Triple board-certified dermatologist Dr. Mamina Turegano breaks down what perimenopausal skin actually needs — and what you can stop buying right now. Watch the full episode at https://youtu.be/EqnYY8X9dho
- [15 Minutes of This Rewires Your Brain & Metabolism — The Science of Lactate](https://drstephanieestima.com/podcasts/ep469/) - Dr. Stephanie takes on lactate’s bad reputation and explains why it’s not just “exercise trash” but a powerful signal that can boost body composition, slow aging, and maximize brainpower. Watch the full episode at https://youtu.be/pfW_xKHNKPQ
- [Your Gynecologist Can't Fix This: The Cardiometabolic Side of Menopause](https://drstephanieestima.com/podcasts/ep468/) - Dr. Heather Hirsch, MD, Perimenopause & Mid-Life Expert, explains how treating menopause as an OB-GYN problem has deprived women of proper care — and what needs to change. From the heart and brain to bones and body composition, she lays out the full-body impact of this transition, and how to protect your health now, at any age.
- [Depleted, Foggy & Done? How Creatine Buffers Energy, Sleep Loss & Midlife Stress](https://drstephanieestima.com/podcasts/ep467/) - Dr. Dan Pardi — sleep researcher, neuroscientist, and Chief Health Officer at Qualia Life — breaks down the science of creatine that most women have never been told: why estrogen directly controls how well your cells absorb it, what three studies show it can do for a sleep-deprived brain, and how to actually start taking it without the bloating, the kidney fears, or the confusion.
- [Childhood Trauma, Birth Control & Your Gut: The Perimenopause Reckoning](https://drstephanieestima.com/podcasts/ep466/) - Weight changes, mood swings, and digestive issues? Let's stop framing aging as a failure! Cynthia Thurlow explores how these changes during menopause can actually transform your health journey.
- [Why Sexual Health Is Actually a Life-or-Death Issue](https://drstephanieestima.com/podcasts/ep465/) - Dr. Juliana Hauser reveals why sexual agency is the ultimate form of self-knowledge—and how ignoring your sexual health can have life-or-death consequences. From understanding your anatomy to navigating menopause, this conversation reframes sexuality as a vital sign of wellness, not a luxury. Learn the nine pillars of holistic sexuality and why knowing your "yucks and yums" changes everything.
- ["You Have 5 Years Left." She Proved Them Wrong - Twice!](https://drstephanieestima.com/podcasts/ep464/) - What if signs of aging—grey hair, brittle nails, and skin changes—are actually cellular signals we can address? Leslie Kenny went from an autoimmune diagnosis in her 30s and a five-year prognosis to being 60, autoimmune-disease-free, and giving birth at 43. Her search led her to Oxford scientists and spermidine, a food-derived longevity compound that activates autophagy and targets nine of the twelve hallmarks of aging.
- ["Toned" Isn't Real: Build Muscle, Lose Fat, Ditch Diet Culture for Good](https://drstephanieestima.com/podcasts/ep463/) - You've been lied to. Not by your body — by the system that profits from you believing it's broken. Dr. Stephanie names the real villain behind decades of failed diets, shrinking goals, and body distrust: the wellness industrial complex that told you skinny equals healthy. You're not broken - you were just given the wrong map.
- [Feeling Stuck on Antidepressants in Midlife? How to Taper Off Safely](https://drstephanieestima.com/podcasts/ep461/) - 56 million Americans are on antidepressants — and 25 million have been for more than five years. Psychiatry researcher and de-prescribing expert Dr. Mark Horowitz unpacks what antidepressants are actually doing to your brain and body over the long term, including effects on mood, weight, sleep, memory, and sexual function. Watch the full episode at https://youtu.be/30Y9eMEqltA
- [Stop Overthinking Your Workout: Your Brain Just Needs You to Move](https://drstephanieestima.com/podcasts/ep460/) - Did you know that moving your body is just as crucial for your brain as it is for your muscles? Dr. Tommy Wood explains how physical activity is a non-negotiable for cognitive health. Watch the full episode at https://youtu.be/nJhZnzvW-DU
- [Your Peptide Guide: BPC-157, GHK-Copper, GLP-1s & Body Composition](https://drstephanieestima.com/podcasts/ep459/) - Nutritionist, naturopath, and peptide formulator Kyal Van Der Leest breaks down the peptides that actually matter for midlife women — from BPC-157 (the Swiss Army knife of peptides) to GHK-Copper for skin-from-within glow-ups, to the real talk on GLP-1s that nobody's having. Watch the full episode at https://youtu.be/XFte5B2VzWI
- [Is it Alzheimer's or Perimenopause? 5 Ways to Protect Your Midlife Brain](https://drstephanieestima.com/podcasts/ep458/) - Your brain isn't broken… it's just going through perimenopause. Neurologist Dr. Majid Fotuhi explains why your foggy, forgetful midlife brain is not only completely normal, but with the right habits, can literally grow bigger and stronger at any age. Watch the full episode at https://youtu.be/W4SkyY9OW38
- [The Lifting Heavy Trap: Strong Muscles but Weak Tendons & Why You Get Injured](https://drstephanieestima.com/podcasts/ep457/) - Dr. Stephanie delivers a comprehensive tendon masterclass: why these underappreciated tissues deserve your attention, how they adapt differently than muscle, common injuries women over 40 sustain (lateral hip pain, rotator cuff issues, tennis elbow), and the rehab strategies that actually work. Watch the full episode at https://youtu.be/9kGdzLbGN9g
- [The Sex You Want: Hormones, Communication & Female Agency](https://drstephanieestima.com/podcasts/ep456/) - Dr. Maria Sophocles discusses the "bedroom gap" in midlife, highlighting menopause's impact on women's sexual agency. She advocates for open communication, hormone therapy, and prioritizing women's sexual health for healthier relationships. Watch the full episode at https://youtu.be/2rGEZzikqI4
- [Breast Health Masterclass: Pain, Lumps & Cancer Screening](https://drstephanieestima.com/podcasts/ep455/) - Dr. Lilian Ebuoma (Harvard-trained breast radiologist) breaks down EVERYTHING about breast health—from why 7-year-olds are developing breast buds earlier than ever, to the truth about mammograms, dense breasts, and that 25% stat that'll make you want to move your body today. Watch the full episode at https://youtu.be/vi6U2V3LPok
- [Bone Loss Confusion Explained (& How to Repair Weak Bones)](https://drstephanieestima.com/podcasts/ep454/) - Dr. Doug Lucas, an orthopedic surgeon, breaks down why most women are unknowingly destroying their bone density—and exactly what to do instead (spoiler: it involves prunes and proper strength training). Your future bones will thank you for listening to this one. Watch the full episode at https://youtu.be/2TYHzG71uIc
- [Menopause is a Hormone Deficiency (And You Deserve Better)](https://drstephanieestima.com/podcasts/ep453/) - Stop calling it "estrogen"—it's a family of FOUR hormones. Dr. Felice Gersh delivers a hormone masterclass explaining why the estrogen family matters for your heart, brain, bones, and immune system. Challenge everything you think you know about menopause hormone therapy. Watch the full episode at https://youtu.be/FrkiEkm68oE
- [Saving Marriages & Bedroom Comebacks: Midlife Women on Testosterone](https://drstephanieestima.com/podcasts/ep451/) - Your husband can get testosterone therapy by sneezing in his doctor's general direction, but you're told it's "just aging" and here's an SSRI. Shalin Shah is here to blow up every myth about testosterone and women's health—because spoiler alert: that brain fog, disappearing muscle, and stubborn belly fat might not be a "you" problem, it's a hormone problem. Watch the full episode at https://youtu.be/7Kf5orCNH-g
- [Women are not small... cows? Female Sexual Health & How Menopause Actually Rocks](https://drstephanieestima.com/podcasts/ep452/) - Until just a few years ago, our understanding of nerve endings in the clitoris was based on research... in COWS. Women aren't small men. And spoiler alert: we're also not small cows. Meghan Rabbitt breaks down why the clitoris is way more than just a "button" and why we're still learning basic anatomy about our own bodies in 2025. Watch the full episode at https://youtu.be/fTJaGh4ueVk
- [Menopause Weight Gain: Why 'It's Genetic' Is a Lie (And What Actually Works)](https://drstephanieestima.com/podcasts/ep450/) - Buckle up, because we're diving into the controversial topic of weight loss, genetics, and why the growing claim that obesity is primarily genetic is not just scientifically questionable—it's potentially stripping you of your power to change your health. Watch the full episode at https://youtu.be/LgoytCUbsHw
- [Your Year-End Gratitude Inventory (with Reflection Questions)](https://drstephanieestima.com/podcasts/ep449/) - As we wind down 2025, I wanted to create a different kind of episode for you today: one that's a little shorter, a little sweeter, and completely focused on gratitude, reflection, and setting gentle intentions for the year ahead. Whether you're in your pajamas in that delicious vortex between Christmas and New Year's or you're out for a walk, I'm so glad you're here with me for this year-end reflection. Watch the full episode at https://youtu.be/dk743K5oPS0
- [Should Women Train Differently? The Complete Guide to Cycle-Syncing Your Workouts](https://drstephanieestima.com/podcasts/ep448/) - You're not failing at fitness programs—the programs are failing YOU. Women aren't "little men with pesky hormones," and it's time to stop training like we are. Learn how to modify your training across all four weeks of your cycle (yes, even if you're perimenopausal) using the golden rule of autoregulation. Watch the full episode at https://youtu.be/arKufo_-trE
- [Orgasms as Medicine: De-Stigmatizing Sex & Pelvic Wellness in Perimenopause](https://drstephanieestima.com/podcasts/ep447/) - Peeing when you sneeze? Check. Low desire? Check. Confused about what's "normal" in menopause? Triple check. Dr. Rena Malik answers EVERY question we're too embarrassed to ask our doctors. This episode is for women and the people who love them. Watch the full episode at https://youtu.be/0Z0hpG9x3bA
- [Reduce Your Toxic Load in Surprising Ways](https://drstephanieestima.com/podcasts/ep446/) - Is your cookware affecting your health? Find out why it might be time to swap out your pans and learn about other everyday items in your home that could be disrupting your wellness goals. Catch our insightful conversation with Dr. Aly Cohen now! Watch the full episode at https://youtu.be/4t_AUD-HcGg
- [Bike Sprints: Increase Your Cardiovascular Fitness & Lower Your Chronic Disease Risk](https://drstephanieestima.com/podcasts/ep432/) - What if just 20 seconds could boost your endurance and metabolism? Learn about the power of sprints and HIIT for perimenopausal women, the science behind preserving your fast-twitch muscles, and maintaining bone density as you age. Watch the full epiosde at https://youtu.be/TmuFCLQZvtA
- [Confused or Against Fasting? A New Perspective for Women](https://drstephanieestima.com/podcasts/ep445/) - Does fasting seem impossible amidst life’s chaos? Dr. Chris Rhodes reveals how to access fasting benefits without fasting. This episode is perfect for the modern woman who is focusing on bone, muscle, and hormonal health. Watch the full episode at https://youtu.be/Rw-LSSCyE1w
- [The Real History of Women Who Lift: From Cardio Bunny to Muscle Mommy](https://drstephanieestima.com/podcasts/ep444/) - Strength, particularly real muscular strength, and undertaking challenging tasks have been integral to women’s cultural history, a history we have only recently begun to acknowledge. Michael Joseph Gross explains how incorporating weight training into your routine can significantly enhance your quality of life, regardless of your age. Watch the full episode at https://youtu.be/FsR93SAPPeA
- [Why Gut Changes Can Destroy Your Muscles in Perimenopause](https://drstephanieestima.com/podcasts/ep443/) - Feeling more sensitive to foods in your 40s? It’s not just you! Tune in to learn how hormonal changes impact your digestion and what you can do about it. Dr. Christine Maren shares tips on balancing hormones and boosting gut diversity. Watch the full episode at https://youtu.be/Ws6xyeh4EQQ
- [The 10-Minute Habit That Reverses Brain Aging & Helps You Sleep Like a Teen](https://drstephanieestima.com/podcasts/ep442/) - Unlock your brain's potential! Discover how meditation can transform your mind and body with Ariel Garten on the latest episode of Better with Dr. Stephanie Estima. Dive into the science of neurofeedback and boost your brain health effortlessly. Watch the full episode at https://youtu.be/v5_dP9XaQG4
- [Your Guide to Estrogen Down There: Pelvic Health & Hormones for Menopause](https://drstephanieestima.com/podcasts/ep441/) - Discover the truth about hormones and women's health! Join me as I chat with Dr. Kelly Casperson about the misunderstood power of hormones, informed consent, and debunking myths. Get ready to own your hormonal journey! Watch the full episode at https://youtu.be/RNP6-u2FMGM
- [Perimenopause with Kids, Facts on Fasting, Testosterone, Cold Plunges, Peptides & Callouses](https://drstephanieestima.com/podcasts/ep440/) - Ever wondered how hormones, exercise, and nutrition intersect in midlife? Join Dr. Stephanie and Cynthia Thurlow as they tackle everything from testosterone treatments to the pros and cons of fasting. Your health questions answered in this special episode at https://youtu.be/NaS90Vw7YdU
- [Your Perimenopause Action Plan: Cut the BS & Do the Work](https://drstephanieestima.com/podcasts/ep439/) - Are you overwhelmed by perimenopause? Dr. Mariza Snyder is here to shed light on navigating this phase with grace, strength, and action! Ready to regain power over your hormones? Listen now for practical takeaways! Watch the full episode at https://youtu.be/pkacZmGjtu8
- [Skin Aging Explained: Collagen, Supplements & Medical Procedures](https://drstephanieestima.com/podcasts/ep438/) - Ready to unlock the secrets to radiant skin at any age? Join skin expert Amitay Eshel to learn all about your new skincare routine. Say goodbye to misinformation and hello to science-backed beauty! Watch the full episode at https://youtu.be/SHPFOeir9MI
- [Low Energy & Brain Fog? Methylene Blue for Sluggish Metabolism](https://drstephanieestima.com/podcasts/ep437/) - Ever heard of Methylene Blue? It might be your new BFF for tackling your midlife blahs and blues. Tune in to my latest discussion with Dr. Scott Sherr, where we delve into its impressive role in improving energy and mental clarity for women like us. Watch the full episode at https://youtu.be/rCtbBauRPJk
- [Eat, Exercise & Recover Through Your Menstrual Cycle](https://drstephanieestima.com/podcasts/ep436/) - Ever feel like your body speaks a different language each week of your cycle? Dr. Sarah E Hill decodes the secret messages of your hormones and optimizes health & fitness! Listen in for insights on navigating PMS, maximizing workouts, and honing your self-awareness. Watch the full episode at https://youtu.be/xvvWb8l2W58
- [Energy, Effort, Purpose & Pleasure in Perimenopause](https://drstephanieestima.com/podcasts/ep435/) - Are you struggling to embrace change as you age? In this episode with Dr. Diana Hill, we uncover how to find joy, creativity, and pleasure during perimenopause. Embrace your unique genius energy and thrive! Watch the full episode at https://youtu.be/_7gLtSPq3Dk
- [Avoid Chronic Pain & Injury in Midlife: The Surprising Science of Movement](https://drstephanieestima.com/podcasts/ep434/) - Want to future-proof your body? Discover key insights on hip stability, injury prevention, and the secrets to aging gracefully in my latest chat with biomechanics expert Henry Abbott. Watch the full episode at https://youtu.be/owNv59dIGoc
- [Is Eating Less & Training More Hurting Your Hormones? A Perimenopause Reset](https://drstephanieestima.com/podcasts/ep433/) - Hydration, stress management, and cool vs. cold plunges—let’s talk! Dr. Stephanie gets into a profound conversation with Dr. Stacy Sims about how women in midlife can optimize their recovery and health. Watch the full episode at https://youtu.be/BUNv4ZEvfWc
- [Are Your Bones Smarter Than Your Brains? Skeletal Hormones & the Fountain of Youth](https://drstephanieestima.com/podcasts/ep431/) - Think bones are just for structure? Think again! Dr. Vonda Wright dives into the fascinating roles your bones play in everything from brain health to muscles. This episode is packed with scientific insights and practical advice for women navigating midlife and beyond. Watch the full episode at https://youtu.be/0Dj_DTR8pq4
- [Carbs, Weight Loss & Muscle Building: Cut Through the BS](https://drstephanieestima.com/podcasts/ep430/) - Don’t fear carbs! Harley Pasternak is with us to unpack fitness myths, the role of carbohydrates, and why eating a daily cookie might just be the secret to sustainable health. Watch the full episode at https://youtu.be/EBqNBPO9JyM
- [Midlife Reset for Digestion, Bloat & Brain Fog: Menopause + Gut Health](https://drstephanieestima.com/podcasts/ep429/) - Have you ever wondered how your gut health affects your energy, mood, and overall well-being? Well, Dr. Steven Gundry is about to take you on a journey to uncover the secrets of the gut-brain connection. He’ll share some super cool tips on eating anti-inflammatory foods and making lifestyle changes that can boost your health. Watch it at https://youtu.be/u__T7MZ6mTY
- [Why Your Probiotics Are Not Working & What to Do Instead](https://drstephanieestima.com/podcasts/ep428/) - Did you know your gut health can affect your mood and hormone balance? Tina Anderson teaches us about the fascinating connection between probiotics and the estrobolome. Discover why spore-based probiotics might be the missing link in your health journey. Watch the full episode at https://youtu.be/RGR-X6H6Ma8
- [The Step-by-Step Method to Fix Back Pain](https://drstephanieestima.com/podcasts/ep427/) - The secrets to maintaining strength without sacrificing joint health. The legendary Dr. Stuart McGill gives us a master class on physical literacy and finding the balance of strength and recovery. Listen now for tips on aging powerfully and pain-free! Watch the full episode at https://youtu.be/TL-3B8r2fuQ
- [The Female Edge: Harnessing Hormones for Peak Fitness](https://drstephanieestima.com/podcasts/ep426/) - Have you ever wondered if your exercise routine should change in midlife? Dr. Stacy Sims explores the nuances of cardiovascular and strength training for women during perimenopause and beyond. Don’t miss this eye-opening episode at https://youtu.be/JJdJHpxl-Gk
- [Understanding GLP-1's & the science of appetite management](https://drstephanieestima.com/podcasts/ep425/) - Tired of the constant food noise and struggling with midlife weight management? Meet Sarah Kennedy from CaloCurb, the natural supplement making waves in the wellness community! Tune into our latest podcast episode for an in-depth discussion with the founder herself. Watch the full episode at https://youtu.be/R3BNZfIKw90
- [How Can You Build a Body That Ages Without Falling Apart?](https://drstephanieestima.com/podcasts/ep424/) - Curious about how mobility can transform your midlife health journey? Join Juliet Starrett and me in our latest episode as we discuss practical, science-backed mobility tips to keep your body strong and flexible. Watch the full episode at https://youtu.be/Gmdowo8F-gY
- [Could Adjusting When You Eat & Sleep Improve Digestion, Energy & Menopause Symptoms?](https://drstephanieestima.com/podcasts/ep423/) - Curious about how circadian rhythms impact your sleep, metabolism, and overall wellness? Tune in to our podcast with Dr. Satchin Panda as we dive deep into the science of sleep, the timing of meals, and empowering habits for women in midlife. Watch the full episode at https://youtu.be/-_Lu1oJB1C4
- [The Power of Ketones: Fuel Energy, Optimize Recovery & Build Strength As You Age](https://drstephanieestima.com/podcasts/ep422/) - Curious about how ketones can help you age well and improve your cognitive function? Brianna Stubbs helps us to uncover the science behind these incredible molecules. Watch the full episode at https://youtu.be/-HPVdY8vHAY
- [What’s Really Causing Women’s Hair to Thin & How To Reverse It](https://drstephanieestima.com/podcasts/ep421/) - Did you know we lose up to 50% of our hair before even noticing? Tune in to delve into hair health with PhD scientist Alessandra Zari. Learn how to combat hair thinning and optimize your hair care routine in your 40s, 50s, & beyond! Watch the full episode at https://youtu.be/U_6acYgbh3E
- [Kegels Aren't Enough: Pelvic Floor Fitness & Longevity](https://drstephanieestima.com/podcasts/ep420/) - From incontinence to postpartum care, we're unveiling the secrets of pelvic health with Dr. Sarah Reardon. Tune in to learn how to strengthen from the inside out! Don't miss this essential conversation and watch the full episode at https://youtu.be/VhoT8nfkXR8
- [Why Your Excuses About Exercise Aren't Really About Exercise & How To Overcome Them](https://drstephanieestima.com/podcasts/ep419/) - Overcoming objections to movement and embracing self-compassion can transform how we see - and do - exercise. Join guests Katy Bowman and Diana Hill for insights on making movement meaningful! Watch the full episode at https://youtu.be/zl7_mWsl6tI
- [Fat Loss, Muscle Gains & Menopause: Science That Actually Works](https://drstephanieestima.com/podcasts/ep418/) - Dive deep into body recomposition for perimenopausal women with Dr. Stephanie and Dr. Abbie Smith-Ryan. Discover evidence-based strategies to improve your energy, muscle mass, and overall health. Watch the full episode at https://youtu.be/VeFsDCz1qD0
- [Breathing is Different for Women: How CO₂ Sensitivity, PMS, & Menopause Affect Respiration](https://drstephanieestima.com/podcasts/ep417/) - Breath could be the game-changer for women’s health! Discover how breathing techniques can ease PMS, improve sleep, and enhance stress management. Tune in to this episode with breathing expert Patrick McKeown. Watch the full episode at https://youtu.be/fI2-JytbqYA
- [The New Rules of Metabolism: Stop Counting Calories, Start Healing Your Hormones](https://drstephanieestima.com/podcasts/ep416/) - What if inflammation, not just calories, is the root of your weight and hormone struggles? In this episode of Ben Azadi, best-selling author of Metabolic Freedom, unpacks the misunderstood world of metabolic health. Watch the full episode at https://youtu.be/r93-CKkJZO8
- [Muscle Mass, Fat Loss & Hormones Over 40](https://drstephanieestima.com/podcasts/ep415/) - Ever worry about diet and fitness cultures dictating your life? Let's break free together! Dive into my chat with Chalene Johnson and discover a powerful path to health. Watch the full episode at https://youtu.be/6m3fsNok_48
- [She Said, She Said: Midlife Weight Gain, Fasted Workouts, Protein & Stress](https://drstephanieestima.com/podcasts/414/) - Curious about stress, cardio, fasted workouts and menopause? Dive into the latest episode with Dr. Stephanie & Cynthia Thurlow for all the insights you need. Unlock the power of your midlife self! Watch the full episode at https://youtu.be/frInPqcDCiM
- [Victim or Victor Mindset? Find Strength in Your Sensitivity](https://drstephanieestima.com/podcasts/ep413/) - Is feeling sensitive your superpower? Learn how to harness it with insights from Dr. Scott Barry Kaufman. Tune in for empowering strategies to enhance your emotional intelligence and personal well-being. Watch the full episode at https://youtu.be/4v1QN6TVD_8
- [HRT, Breast Cancer Risk & Vaginal Estrogen: Risks & Myths Explained](https://drstephanieestima.com/podcasts/ep412/) - Navigating menopause after breast cancer? Join Dr. Corinne Menn as she discusses overcoming fears and misconceptions around hormone therapy. Your health journey is unique! Watch the full episode at https://youtu.be/ZNeVWBocxd0
- [Menopausal Nutrition: Improving Belly Fat, Snacking and Heart Health](https://drstephanieestima.com/podcasts/ep411/) - Do you feel like you are being duped by nutrition advice? Prof. Sarah Berry is here to break down food myths and reveal how smart snacking and educated eating can supercharge your menopause transition. Watch the full episode at https://youtu.be/zqt3hi-X3Ps
- [How Gut Health Affects Muscle Mass: A Masterclass on Digestion](https://drstephanieestima.com/podcasts/ep410/) - Feeling sluggish or experiencing bloating on a high-protein diet? Wade Lightheart is here to explain how enzymes and magnesium can transform your midlife digestion and wellness journey. Say goodbye to discomfort and hello to vitality! Watch the full episode at https://youtu.be/gVKcHaPDxi4
- [Mental Fitness Secrets for Women: Seafood, Greens & Oxytocin](https://drstephanieestima.com/podcasts/ep409/) - Dive into mental fitness with Dr. Drew Ramsey! Explore the vital links between nutrition, physical wellness, and mental well-being. Perfect for women navigating perimenopause and beyond. Tune into self-awareness, nutrition, and community for an abundant life! Watch the full episode at https://youtu.be/ugrqirHagxM
- [Hidden Dangers of Root Canals, Fillings, & Wisdom Teeth Extraction](https://drstephanieestima.com/podcasts/ep407/) - Your mouth is the gateway to better health! Explore transformative tips with Dr. Dominik Nischwitz on how to optimize oral health using biological dentistry. A must-listen for anyone interested in jaw-dropping insights on holistic dentistry! Watch the full episode at https://youtu.be/m_fnxpphPJE
- [Thyroid Pause: The Missing Minerals for Women 40+](https://drstephanieestima.com/podcasts/ep408/) - Is it deficiency or dysfunction? Melissa Ramos will help you discover the truth about your thyroid health and the real medicine of self-awareness and balance. This episode is perfect for any woman ready to embrace holistic well-being! Watch the full episode at https://youtu.be/IN8LLzaZ_QU
- [T2: The Thyroid Hormone You've Never Heard Of](https://drstephanieestima.com/podcasts/ep406/) - It's time to uncover the secrets of your thyroid! Dive into our deep discussion with Dr. Amie Hornaman on all things thyroid, from T2 to hormone optimization. Your thyroid doesn’t have to give out before you do! Watch the full episode at https://youtu.be/Fr2OMtBcXE0
- [Stress Physiology, High Achievers & Resetting Your Nervous System](https://drstephanieestima.com/podcasts/stress-physiology-high-achievers-resetting-your-nervous-system-with-angela-foster/) - Do you feel like you’re always eating a “stress sandwich?” Well, Bettys, it's time for some self-care and empowerment! Angela Foster shares her incredible journey from burnout to vitality. Discover strategies for building resilience and nurturing both your body and mind. Watch the full episode at https://youtu.be/hfxXRkiuEQs
- [Can You Build Muscle & Lose Fat at the Same Time?](https://drstephanieestima.com/podcasts/ep405/) - Curious about mastering the art of fat loss and muscle gain at any age? Dr. Bill Campbell dives deep into science-backed strategies for women in midlife, ensuring that you stay lean, strong and fabulous! Watch the full episode at https://youtu.be/qfvFMmD9-Ys
- [Is Walking KEY to Building a Great Butt & Burning Fat?](https://drstephanieestima.com/podcasts/ep404/) - Are your shoes ruining your stride and health? Mark Sisson explains how running may be keeping you fat and why you are always better off walking. Rediscover natural movement and feel your best! Watch the full episode at https://youtu.be/a1oDM05ddWw
- [Cycle Syncing: Optimizing Nutrition & Fitness with your Menstrual Cycle](https://drstephanieestima.com/podcasts/cycle-syncing-optimizing-nutrition-fitness-with-your-menstrual-cycle/) - Embrace your cycle! This empowering LIVE presentation by Dr. Stephanie dives into syncing your workouts and nutrition with your menstrual phases. Say goodbye to PMS myths and hello to strength, balance, and self-care! Plus, get tips for thriving through menopause. Watch the full episode at https://youtu.be/Dmu9sTKy6Ug
- [How To Menopause: Shred the Silence & Feel Better Than Before](https://drstephanieestima.com/podcasts/how-to-menopause-with-tamsen-fadal/) - From itchy ears to hot flashes, menopause is having a moment. Tamsen Fadal brings us expert insights into this new chapter of life. Strengthen your tribe, get informed, and say goodbye to suffering in silence. It's time to rewrite the story of menopause! Watch the full video at https://youtu.be/vt7eJSGu6yY
- [Clinical Hypnosis for Performance, Stress & Trauma](https://drstephanieestima.com/podcasts/clinical-hypnosis-for-performance-stress-trauma-with-dr-david-spiegel/) - Discover the transformative power of clinical hypnosis with Dr. David Spiegel. From better sleep to stress management and even improving gym performance, learn how to tap into your inner strength. Watch the full episode at https://youtu.be/Lkwhr10j-Sg
- [Questions to Ask Yourself for a BETTER 2025](https://drstephanieestima.com/podcasts/questions-to-ask-yourself-for-a-better-2025-with-dr-stephanie-estima/) - Dear Bettys, are you ready to make 2025 your Better-est year yet? Tune into my newest episode for insightful reflection prompts and empowering strategies to build a life you love. Let's step into the New Year with intention! Watch the full episode at https://youtu.be/0LK7J_TM01I
- [Breathwork for Sleep, Hormones & Energy](https://drstephanieestima.com/podcasts/breathwork-for-sleep-hormones-energy-with-sachin-patel/) - Ready for a breath of fresh air? Learn from Dr. Sachin Patel how proper respiration can enhance your sleep, mood, and overall vitality. Perfect for women navigating midlife, this is the empowering inhale you've been waiting for! Watch the full episode at https://youtu.be/MktrQFNe970
- [Hot Flashes, Cold Water: Perimenopause & Cold Immersion Therapy](https://drstephanieestima.com/podcasts/hot-flashes-cold-water-perimenopause-cold-immersion-therapy-with-marie-bodine/) - Discover the warming benefits of embracing the cold! Marie Bodine dives into cold water therapy and its potential for mood regulation, stress relief, and maintaining strength. Start your journey to resiliency! Watch the full episode at https://youtu.be/x1UBdKu5J9U
- [Midlife Body Positivity & Realistic Fitness Goals](https://drstephanieestima.com/podcasts/midlife-body-positivity-realistic-fitness-goals-with-nathalia-melo/) - Ever wonder how to stay fit without sacrificing your sanity? Discover how Nathalia Melo transitioned from Olympia champion to empowering women (like us) to find balance and comfort in this chaotic life. Watch the full episode at https://youtu.be/r1ziKgP-vzs
- [Personalized GLP-1s for Body, Brain & Metabolic Health](https://drstephanieestima.com/podcasts/personalized-glp-1s-for-body-brain-metabolic-health-with-dr-tyna-moore/) - Dive into the world of personalized health with our latest episode featuring Dr. Tyna Moore! Discover how tailored approaches to GLP 1s and hormone therapy can transform your health journey. Perfect for all the fabulous women navigating midlife changes! Watch the full episode at https://youtu.be/JqSCEDreGME
- [A New Perspective on Feminism: Reclaiming the Feminine](https://drstephanieestima.com/podcasts/a-new-perspective-on-feminism-reclaiming-the-feminine-with-dr-kelly-brogan/) - Feeling a little lost on your journey to self-love and empowerment? You're not alone! Kelly Brogan M.D. explores the power of listening to our inner voice, understanding the impact of our choices, and nurturing the sacred bonds in our lives. Discover the keys to reclaiming your strength and independence. Watch the full video at https://youtu.be/DxIyrmD7Acs
- [Stop Being So Hard on Yourself: How To Play Big in Midlife](https://drstephanieestima.com/podcasts/stop-being-so-hard-on-yourself-how-to-play-big-in-midlife-with-tara-mohr/) - Rediscover Your Power in Midlife! Tara Mohr is here to chat about unleashing your true potential, quieting self-doubt, and embracing the vibrant life you deserve. Watch the full episode at https://youtu.be/mnxL6IYVfHE
- [Questions to Ask Yourself for a BETTER 2024](https://drstephanieestima.com/podcasts/questions-to-ask-yourself-for-a-better-2024/) - In this solo episode with Dr. Stephanie, she prepares you for the new year. To do that she shares with you a few questions that emphasize valuing ourselves, not seeking approval, and focusing on self-worth. She also discusses navigating obstacles, encourages self-reflection, and shares her own annual planning process.
- [Urolithin A for Skin, Muscle & Immune Health](https://drstephanieestima.com/podcasts/urolithin-a-for-skin-muscle-immune-health-with-jennifer-scheinman/) - Ready to transform your skin and muscle health in midlife? Jen Scheinman unpacks the science behind urolithin A, helps you elevate your beauty routine, and boosts your muscle health in this must-hear conversation! Watch the full episode at https://youtu.be/BGP2Jj6ee7I
- [The Perimenopausal Rollercoaster: Hormones, Blood Sugar & Migraines](https://drstephanieestima.com/podcasts/the-perimenopausal-rollercoaster-hormones-blood-sugar-migraines-with-dr-mariza-snyder/) - Perimenopause is full of ups and downs, but you're not alone! Join Dr. Stephanie and Dr. Mariza Snyder as they dive into hormones, mindset, and practical tips to thrive in this transition. Let's navigate perimenopause together! Watch the full episode at https://youtu.be/hzNAPdAilTc
- [A Creatine Masterclass: Myths & Benefits in Midlife](https://drstephanieestima.com/podcasts/a-creatine-masterclass-myths-benefits-in-midlife-with-darren-candow-phd/) - Are you a woman facing muscle and bone changes? Dive into our conversation with Dr. Darren Candow to learn how creatine can support you through perimenopause and beyond! Watch the full episode at https://youtu.be/NbWWpNGQ1Lc
- [Women’s Brain Health, Cognitive Decline, Dementia & Alzheimer's](https://drstephanieestima.com/podcasts/womens-brain-health-cognitive-decline-dementia-alzheimers-with-louisa-nicola/) - Brain health expert Louisa Nicola talks about all things cognitive health, dementia, and Alzheimer’s—topics that affect women WAY more than men. Learn how to boost your brainpower with sleep, exercise, nutrition, and even fun stuff like saunas and cold plunges. If you’re in perimenopause or menopause, or just want to keep your mind sharp as you age, this episode is a must-listen! Watch the full episode at https://youtu.be/02qMHi57AKw
- [How to Age Powerfully & Transform Your Health](https://drstephanieestima.com/podcasts/how-to-age-powerfully-transform-your-health/) - Ready to age powerfully? JJ Virgin is here to dive deep into exercise, diet, and lifestyle tips to keep you strong and vibrant at any age. From muscle preservation to nutrition hacks, we've got you covered for a healthier, stronger future. Watch the full episode at https://youtu.be/vRixtDut324
- [Conflict & Intimacy in Long-Term Relationships](https://drstephanieestima.com/podcasts/conflict-intimacy-in-long-term-relationships/) - Ever wonder why love isn't enough in a relationship? Join Dr. Stephanie Estima and Jayson Gaddis as they explore the secrets to lasting intimacy and communication. Perfect for anyone navigating the complexities of midlife relationships. Watch the full episode at https://youtu.be/_5QAACDePKs
- [Muscle Health & Libido Changes in Menopause](https://drstephanieestima.com/podcasts/muscle-health-libido-changes-in-menopause/) - Curious about hormone therapy, muscle health, or sexual wellness during menopause? This week, Dr. Jessica Shepherd joins me to break it all down. Don't miss out on these expert tips and advice designed especially for us in our prime years. Watch the full video at https://youtu.be/rjVEvf5muXo
- [Psychedelics & Microdosing: A Perimenopausal Perspective](https://drstephanieestima.com/podcasts/psychedelics-microdosing-a-perimenopausal-perspective-with-dr-maya-shetreat/) - Feeling the weight of life’s transitions? Join our conversation on channelling strength and growth through perimenopause and beyond. Discover how microdosing and master plants can offer healing and support. Watch the full episode at https://youtu.be/IJgyJZ7L2Mk
- [The Power of Fiber & Protein in Perimenopause](https://drstephanieestima.com/podcasts/the-power-of-fiber-protein-in-perimenopause/) - How much protein should you REALLY be eating? How can fibre aid your health journey? Discover the answers & unlock expert tips on our latest podcast episode with Lisa Valente. Perfect for all women navigating health and nutrition in their prime! Watch the full episode at https://youtu.be/fCFE493TJo4
- [Menopause "Down There:" Estrogen, Testosterone & Sexual Function](https://drstephanieestima.com/podcasts/menopause-down-there-testosterone-estrogen-sexual-function-with-dr-kelly-casperson/) - Wondering how to rediscover your libido and navigate menopause? Dr. Kelly Casperson shares invaluable insights on our latest episode. Let’s get real and remove the stigma around women's health together. Watch the full episode at https://youtu.be/asH54IkGg1A
- [Protein, Carb & Fat Intake for Perimenopausal Women](https://drstephanieestima.com/podcasts/protein-carb-fat-intake-for-perimenopausal-women/) - Discover the secrets to mastering your metabolism. Join Dr. Stephanie and Dr. Ted Naiman as they dive deep into protein satiety, fat loss mistakes, and the perfect balance of macronutrients for perimenopausal & menopausal women. Watch the full episode at https://youtu.be/dIvbDFtrbk4
- [Cardio Bunny to Muscle Mommy: Strength Training for Women](https://drstephanieestima.com/podcasts/cardio-bunny-to-muscle-mommy-strength-training-for-women/) - Feeling stuck in your fitness journey? Catch this conversation with Sal Di Stefano for expert tips on sculpting those glutes and shoulders, optimizing workouts, and falling in love with strength training. Perfect for women in their prime! Watch the full video at https://youtu.be/1GuUjw_pv_4
- [Graceful, Effortless Posture: How To Resist Gravity](https://drstephanieestima.com/podcasts/graceful-effortless-posture-how-to-resist-gravity/) - Annette Verpillot joins us for a laid-back chat about the importance of good posture for muscle strength and overall health. She shares tips for correcting posture using a brain-focused approach, discussing everything from the spin test to posture-correcting insoles. Watch the full episode at https://youtu.be/Op7-5q0Ozrg
- [Ozempic, GLP-1s & Testosterone for Women: Explained](https://drstephanieestima.com/podcasts/ozempic-glp-1s-testosterone-for-women-explained/) - Why is obesity more complex than 'eat less, move more'? Find out in this episode with Dr. Rocio Salas-Whalen as she explores hormones, GLP-1 medications, and long-term strategies for health and wellness. Watch the full episode at https://youtu.be/qOL1Gi7m5EU
- [Muscles, Nutrition & Supplements to Temper Cognitive Decline](https://drstephanieestima.com/podcasts/muscles-nutrition-supplements-to-temper-cognitive-decline/) - Dr. Tommy Wood discusses the importance of nutrition and exercise for brain health and cognitive function. He and Dr. Stephanie also explore the benefits of brain stimulation, continued learning to prevent cognitive decline and the impact of head injuries and concussions on cognitive function.
- [Cancer Myths, Realities & Preventative Measures](https://drstephanieestima.com/podcasts/cancer-myths-realities-preventative-measures/) - Dive into the fascinating world of cancer biology with Dr. Joe Zundell. He explores genetic mutations, and lifestyle impacts, and dismantles common cancer myths. Learn how to take actionable steps today! Watch the full episode at https://youtu.be/BZSPska8Dhc
- [Muscle & Strength: Female-Centric Training](https://drstephanieestima.com/podcasts/muscle-strength-female-centric-training/) - Calling all #StrongWomen! In this episode Dr. Stephanie talks with Mike Israetel PhD about maximizing muscle growth, avoiding common exercise mistakes, & why persistence pays off. Get ready to push your limits! Watch the full episode at https://youtu.be/HJ_tFcJSERA
- [Liver Health & Metabolic Profiles](https://drstephanieestima.com/podcasts/liver-health-metabolic-profiles/) - Kristin Kirkpatrick & Ibrahim Hanouneh discuss the rise of non-alcoholic fatty liver disease (NAFLD). They explore symptoms, impact on vulnerable groups, root causes like metabolic dysfunction, and personalized nutrition for management. They dig into the importance of tailored interventions, metabolic classifications, lifestyle choices, and dietary habits - while also debunking alcohol misconceptions. Watch the full episode at https://youtu.be/6L1_ThWcmK8
- [Ketones Explained: Fat Loss, Hunger Management & Exercise Performance](https://drstephanieestima.com/podcasts/ketones-explained-fat-loss-hunger-management-exercise-performance/) - Dr. Latt Mansor holds a PhD in physiology from Oxford and he brings his extensive expertise to the Better podcast to discuss the metabolic benefits of ketosis and exogenous ketones. Watch the full episode at: https://youtu.be/Xe2JO1NvgPk
- [Rethinking Fevers & Antibiotic Use: Holistic Pediatrics](https://drstephanieestima.com/podcasts/rethinking-fevers-antibiotic-use-holistic-pediatrics/) - Want to take better care of your child's immune system? Dr. Elisa Song is here to explore the impact of antibiotics, fevers, and the best ways to support gut health. Perfect timing for back-to-school season! Watch the full episode at https://youtu.be/xoIvVMsWMLs
- [VO2 Max, Muscle Strength & Exercise Recovery](https://drstephanieestima.com/podcasts/vo2-max-muscle-strength-exercise-recovery/) - Join Dr. Stephanie Estima as she welcomes back psychophysiologist Kristen Holmes for an insightful deep dive into muscle recovery and exercise optimization. Watch the full episode at https://youtu.be/3SJ82tM3LN8
- [Skin Health & Sex Hormones in Perimenopause](https://drstephanieestima.com/podcasts/skin-health-sex-hormones-in-perimenopause/) - Discover the transformative power of hormone replacement therapy (HRT) with Dr. Amy Killen @Dr.AmyBKillen as she delves into the benefits of progesterone, estrogen, and testosterone for women's health, longevity, and vitality. From enhancing sexual and cardiovascular health to rejuvenating skin, this episode is packed with expert insights and practical tips to help you age gracefully and feel your best. Watch the full episode at https://youtu.be/Bz_lG9V94mw
- [Peptides & Bioregulators for Vibrant Longevity](https://drstephanieestima.com/podcasts/peptides-bioregulators-for-vibrant-longevity/) - Explore the world of peptides and bioregulators with Nathalie Niddam. Learn about the healing properties of peptides like BPC-157 and delve into bioregulators such as epitalon and endolutin. This episode covers dosage management, benefits of peptide therapies like GHK-CU for skin regeneration, and the importance of monitoring responses for optimal results. Watch the full episode at: https://youtu.be/ItxDlrb_kdU
- [Stem Cell Benefits for Hormones, Autoimmunity & Anti-Aging](https://drstephanieestima.com/podcasts/stem-cell-benefits-for-hormones-autoimmunity-anti-aging/) - In the realm of healthcare, few topics generate as much excitement as regenerative medicine. Dr. Adeel Khan talks to Dr. Stephanie about the potential to repair, replace, and rejuvenate tissues and organs opening up a new frontier in medical science. Watch the full episode at https://youtu.be/k9rqEriQxhU
- [Happiness: Embracing Community, Compassion & Imperfection](https://drstephanieestima.com/podcasts/finding-happiness-with-stephanie-harrison/) - Author, Stephanie Harrison, introduces the concept of The New Happy, which focuses on understanding and nurturing our unique gifts and contributions to the world. This episode is filled with actionable insights and relatable examples, making it perfect for anyone looking to realign their life's purpose and find genuine fulfillment. Watch the full episode at: https://youtu.be/gH6JylUHCHA
- [Cancel Culture, Conformity & Self-Censorship](https://drstephanieestima.com/podcasts/overcoming-conformity-self-censorship-cancel-culture/) - Dr. Stephanie welcomes back Africa Brooke for a deep dive into the challenges of self-censorship and self-sabotage. Together they cover the complexities of holding multiple truths, the value of curiosity over certainty, and why conformity undermines authenticity. They also explore cancel culture, or as Africa calls it, collective sabotage, and its impact on our identities. Watch the full video at https://youtu.be/KTQlxSj8nxE
- [Relationship Therapy: Do You Struggle with Female Friends?](https://drstephanieestima.com/podcasts/relationship-therapy-do-you-struggle-with-female-friends/) - Danielle Bayard Jackson is a leading female friendship coach and author and she joins Dr. Stephanie to unpack the intricate dynamics of female friendships. Watch the full episode at https://youtu.be/T1maDfND6rk
- [Strength Training, Confidence & Taking Up Space](https://drstephanieestima.com/podcasts/strength-training-confidence-taking-up-space/) - Alyssa Ages delves into the captivating world of strength training, particularly for women aged 40 and above. Drawing from Alyssa's book, "The Secret of Giants," this episode is a captivating blend of personal anecdotes and insightful research. Watch the full video at https://youtu.be/zgsE6dXHh70
- [How to End Self-Criticism & Embrace Self-Compassion](https://drstephanieestima.com/podcasts/how-to-end-self-criticism-embrace-self-compassion/) - Dr. Emma Seppälä is an expert in freeing ourselves from societal and self-imposed constraints through emotional and mental sovereignty. She and Dr. Stephanie discuss topics like overcoming trauma, self-compassion, and enhancing intuition with practical techniques such as gratitude, breathwork, and meditation. This insightful conversation offers valuable advice, especially for women in perimenopause and menopause, on managing stress and reclaiming their intuitive strength. Watch the full episode at https://youtu.be/f65ZjZleG5g
- [Tired AF? Metabolic & Mitochondrial Secrets](https://drstephanieestima.com/podcasts/tired-af-metabolic-mitochondrial-secrets-with-dr-casey-means/) - Dr. Casey Means, a Stanford-trained physician and co-founder of Levels delves into the fascinating world of mitochondrial health and its profound impact on our overall well-being. Watch the full episode at https://youtu.be/vXw4lj2OolQ
- [Muscle Science for Women: Calories, Lifting Weights & Protein](https://drstephanieestima.com/podcasts/muscle-science-for-women-calories-lifting-weights-protein/) - Ashleigh VanHouten discusses muscle science, emphasizing building muscle, lifting heavy weights, and time under tension in workouts for women. Together with Dr. Stephanie, they stress the importance of consistency in basic exercises, proper nutrition, and balanced supplement use, advocating a personalized approach to health and fitness. Watch the full video at https://youtu.be/wnd91nH6Mz0
- [Is Your Diet Starving Your Muscles? A Protein Masterclass](https://drstephanieestima.com/podcasts/is-your-diet-starving-your-muscles-a-protein-masterclass/) - Explore the essence of protein and amino acids with Dr. Donald Layman, as he unveils the fundamental differences, quality variations, and optimal dosing strategies essential for muscle growth and overall health. He and Dr. Stephanie delve into the nuances of macronutrient balance, debunking aging myths, and empowering women to embrace the transformative power of protein. Watch the full episode: https://youtu.be/Aa-2VDq4Usw
- [Biohack Your Cycle: Fitness, Fasting & Stress Management](https://drstephanieestima.com/podcasts/biohack-your-cycle-fitness-fasting-stress-management/) - Aggie Lal explores biohacking and health optimization for women in this podcast episode, discussing topics like unique nutritional needs, fasting, menstrual cycle changes, stress management, and embracing feminine energy.
- [Air Quality for Sleep, Recovery, and Brain Health](https://drstephanieestima.com/podcasts/air-quality-for-sleep-recovery-and-brain-health/) - Mike Feldstein, the founder of Jaspr and an air quality expert, delves into the intricacies of both exterior and interior air quality. Watch the full video at https://youtu.be/Mq8FhuAk-2M
- [Reverse Skin Aging: Science of Skincare](https://drstephanieestima.com/podcasts/reverse-skin-aging-science-of-skincare-with-carolina-oliveira-ph-d/) - Carolina Oliveira is the CEP and co-founder of OneSkin and in this episode, she covers the mechanisms of aging, skin aging, and the peptide OS1's potential to reverse that aging. She and Dr. Stephanie emphasize collagen synthesis, skin turnover, sun protection, and the importance of antioxidants in skincare. Watch the full episode at https://youtu.be/cARrQuw9Hok
- [Heat, Healing & Hypertrophy: The Science of Saunas](https://drstephanieestima.com/podcasts/heat-healing-hypertrophy-the-science-of-saunas/) - Dr. Stephanie Estima explains the numerous health benefits of sauna use, including improved cardiovascular and brain health, metabolism, and mood. Watch the full episode at https://youtu.be/gQqStKIN_yA
- [Seed Oils, Omega Fatty Acids & Body Composition](https://drstephanieestima.com/podcasts/seed-oils-omega-fatty-acids-body-composition-with-jessica-berman/) - Jessica Berman from Body Bio challenges misconceptions about seed oils, emphasizing the importance of distinguishing harmful processed oils from beneficial whole food sources rich in omega-6 and omega-3 fatty acids.
- [Preparing Your Muscles, Tendons & Bones for Menopause](https://drstephanieestima.com/podcasts/preparing-your-muscles-tendons-bones-for-menopause/) - Dr. Vonda Wright, is a trailblazing double board-certified orthopedic surgeon, renowned researcher, and expert in musculoskeletal aging and she joins Dr. Stephanie to help you embrace the active journey of menopause with confidence! Watch the full video at https://youtu.be/1HjmA2gpk6M
- [How Does Menopause Change Your Brain? A Deep Dive](https://drstephanieestima.com/podcasts/how-does-menopause-change-your-brain-a-deep-dive/) - Dr. Lisa Mosconi’s newest book demystifies menopause and shows how it’s not just something that happens in the ovaries, it’s something that happens in the brain. Watch the full video at https://youtu.be/TnbycaES9DM
- [Has Your Body Turned Against You? Trauma & Autoimmunity](https://drstephanieestima.com/podcasts/has-your-body-turned-against-you-trauma-autoimmunity/) - Dr. Sara Szal Gottfried, a renowned physician, researcher, and author, delves into the complex interplay between autoimmunity, trauma, and hormonal health.
- [Obesity, Circadian Rhythms & Bluelight Toxicity with Matt Maruca](https://drstephanieestima.com/podcasts/obesity-circadian-rhythms-bluelight-toxicity-with-matt-maruca/) - In this episode, Dr. Stephanie Estima and Matt Maruca discuss the impact of light on our natural rhythms, emphasizing the importance of sunlight and the consequences of an indoor lifestyle. They challenge misconceptions about the sun and explore the connection between light, health, and hormonal balance.
- [HRT, Bioidenticals & Menopause: Benefits & Risks](https://drstephanieestima.com/podcasts/hrt-bioidenticals-menopause-benefits-risks/) - This episode provides a comprehensive exploration of hormone replacement therapy for women during perimenopause and menopause. Dr. Stephanie Estima addresses the historical mistreatment of women in medicine, dispels myths surrounding HRT, and emphasizes the importance of individualized care and patient advocacy.
- [How To Detox Your Home & Optimize Your Environment with Lara Adler](https://drstephanieestima.com/podcasts/how-to-detox-your-home-optimize-your-environment-with-lara-adler/) - Get ready for a mind-expanding journey as we rekindle a vital conversation with Lara Adler. Buckle up as we unravel the truths about Endocrine-Disrupting Chemicals (EDCs) and learn how to embark on a path to a healthier future.
- [Hydration vs. Irrigation: Minerals, Glyphosate & Detoxification with Caroline Alan](https://drstephanieestima.com/podcasts/hydration-vs-irrigation-minerals-glyphosate-detoxification-with-caroline-alan/) - In this episode, Dr. Stephanie has a conversation with Caroline Alan, co-founder and CEO of Beam Minerals, about the importance of minerals for overall wellness. They delve into topics such as soil depletion, genetically modified organisms, and glyphosate, and explore how minerals can improve digestion, cognitive health, detoxification, and skin health.
- [Women, Food, and Hormones](https://drstephanieestima.com/podcasts/women-food-hormones-with-dr-sara-gottfried/) - WOMEN, FOOD, AND HORMONES WITH DR. SARA GOTTFRIED Ever wonder why men drop dozens of pounds on the ketogenic diet while women stagnate or worse – gain weight? In this episode, we uncover how the keto diet for women is dramatically different than the one for men, discussing the role of hormones and signs of
- [Are Carbs Necessary for Building Muscle? with Alan Aragon](https://drstephanieestima.com/podcasts/are-carbs-necessary-for-building-muscle-with-alan-aragon/) - Have you fallen victim to these common myths: Carbs are the devil, creatine is a cure-all, seed oils are bad for you, artificial sweeteners cause cancer, or fasted workouts are the only way to lose weight? Don’t fret! Renowned nutrition expert, Alan Aragon, is here to reveal the truth and help you achieve optimal health.
- [The Scary Future of Human Fertility with Dr. Shanna Swan](https://drstephanieestima.com/podcasts/the-scary-future-of-human-fertility-with-dr-shanna-swan/) - Do you prioritize your reproductive health and want to reduce your exposure to harmful environmental chemicals? Dr. Shanna Swan has the solution to help you achieve optimal reproductive health by minimizing exposure to toxic environmental chemicals.
- [An Important Reminder that Food is Information with Dr. Jeffrey Bland](https://drstephanieestima.com/podcasts/an-important-reminder-that-food-is-information-with-dr-jeffrey-bland/) - Get ready to go back to the basics with Dr. Jeffrey Bland as he guides us through the powerful concept that food is information for our bodies.
- [AMA with Dr. Stephanie: Answering Your Question About Health, Beauty, Relationships & Life](https://drstephanieestima.com/podcasts/ama-with-dr-stephanie-answering-your-question-about-health-beauty-relationships-life/) - In this special episode of BETTER! Dr. Stephanie gets interviewed by her fiancé Giovanni Marsico for an exciting AMA (Ask Me Anything) session! From her current diet, to her tips on how to step outside your comfort zone, Dr. Stephanie is here to inspire you to be your best self by sharing insights into her own life. She shares all about her skincare and hair routines, how to balance work, life, and health and also shares some juicy insights on relationships, love, and why it’s important to keep your love life healthy and nourished. Stay tuned until the end to find out why Dr. Stephanie’s mission is so close to her heart and why her work is so important to her. Let us know in the comments on YouTube if you enjoyed this episode, and let us know what you want Dr. Stephanie to talk about in future AMA episodes!
- [Fat Accumulation & Female Metabolism](https://drstephanieestima.com/podcasts/fat-accumulation-female-metabolism-with-dr-benjamin-bikman/) - In this episode, we’re joined by Dr. Benjamin Bikman, a renowned metabolic research scientist, Professor at Brigham Young University, and author. In this episode, we’ll dive into the complexities of insulin resistance and sensitivity during the menstrual cycle, and also discuss the importance of protein and the best types to include in your diet, as well as take a fresh look at fat and how to think about it in a positive light. Join us for a lively and informative chat with Dr. Bikman, and walk away with a brand new perspective on fat.
- [Best of 2022: Menstruation & Menopause Explained with Dr. Stephanie Estima & Guests](https://drstephanieestima.com/podcasts/best-of-2022-menstruation-menopause-explained-with-dr-stephanie-estima-guests/) - This month on the Better show we wrap up our annual tradition of looking back throughout the year, to find the Best Of - moments of 2022. We will be combining clips from an array of guests we have had on the show to talk about such subjects as Metabolism, Muscle Building and Hypertrophy, Hormones and this week’s topic…Menstruation and Menopause.
- [How to Burn Fat for the Holidays with Dr. Stephanie Estima](https://drstephanieestima.com/podcasts/how-to-burn-fat-for-the-holidays-with-dr-stephanie-estima/) - Today’s episode is a throwback to the Holidays of 2021, where if you were listening to the Better Show, we hope you were able to enact Dr. Stephanie Estima’s advice for maintaining your diet goals. If you’ve ever gone on a diet and failed (who hasn’t), it’s not because of your body. It’s because of your mind. Dr. Stephanie reveals the one mind-blowing neurological principle that can make or break your diet success. She’ll reveal what happens in the brain and why most people throw in the towel and say F it to their diets. Then, she’ll teach you how to “hack” your brain’s pleasure centre to forever quit that toxic behaviour and get your health on track.
- [Mental Illness, Perimenopause, & Mitochondrial Dysfunction with Dr. Chris Palmer](https://drstephanieestima.com/podcasts/mental-illness-perimenopause-mitochondrial-dysfunction-with-dr-chris-palmer/) - Dr. Christopher Palmer is today’s guest on the Better show. Today we talk about the metabolic underpinning of mental illness such as depression, anxiety, bi polar disorder etc. Chris received his medical degree from Washington University School of Medicine, interning and doing his psychiatry residency at McLean Hospital, Massachusetts General Hospital & Harvard Medical School. He’s currently the Director of Dept. of Post Graduate and Continuing Education at McLean Hospital, and an Assistant Professor of Psychiatry at Harvard Medical School. We begin by explaining the role of the mitochondria in our metabolism and it’s impact on the body and brain. We discuss new hypothesis in regards to mental illness maybe not being simply a chemical imbalance, and how exercise can aid in the remission of certain symptoms for a time. Chris educates us on the Over Active Brain, as well as the Under Active Brain, touching on the hormonal impact of menstruation and menopause on depression and anxiety. We polish off today’s incredibly insightful episode with the origin of the Ketogenic diet, and how it’s use can benefit certain people. Dr. Palmer describes the multitude of other benefits of tuning in your mitochondrial efficiency, including sleep regulation and sunlight exposure. A big thank you to Chris for coming on the show, be sure to be on the lookout for his upcoming book “Brain Energy”. If it was as educational as this episode you may want to pre order it at the link below.
- [The Genetics of Estrogen, Testosterone, Detoxification and Autism with Kashif Khan](https://drstephanieestima.com/podcasts/the-genetics-of-estrogen-testosterone-detoxification-and-autism-with-kashif-khan/) - This week we welcome Kashif Kahn to the Better Show to talk about Genetics. Kashif is the CEO of The DNA Company, and we were able to speak in depth with him about our predeterminants that will impact many aspects of our lives. We began talking about DNA reports, why copy variants are super important in gene reporting. Clinicians listen up because we spoke about androgens and hormones such as testosterone and estrogen. We dove deep into Methylation, and more specifically the COMT gene and it’s role in methylation and how it impacts a person’s personality and their aversion to risk. We had a very nuanced discussion about Autism, and the ability to detoxify adjuvants in vaccines and the environment as a predisposition for someone being exposed to those toxifants. We rounded out the conversation talking about fat and carbohydrates and how much of a role our genetic makeup plays in how we process them. We also touch on EQ and IQ, and just an overall interesting conversation if you are a parent or family member that may be be interested in our genetic makeup. Thank you Kashif for being our guest and we cannot wait until the next one!
- [Athletic Performance, Brain Health & Ketones - A Discussion with Michael Brandt](https://drstephanieestima.com/podcasts/athletic-performance-brain-health-ketones-a-discussion-with-michael-brandt/) - The Better show welcomes Michael Brandt to the show this week! Michael is the co-founder and CEO of HVMN, a triathlete and marathoner. A former Stanford grad in computer science and design he became a product manager at Google, then went onto being an Adjunct Professor at the Academy of Art in San Francisco. Today we are talking all about Ketones. We explore the role of ketones and its effect on the brain as we age. We chat about the benefits of ketones as an appetite suppressor, how it can help recover post workout and the ketogenic diet. We talk about exogenous ketones being used without being on the ketogenic diet, and if it’s still effective. Michael explains the difference between salts and esters, and how HVMN has evolved to get even better at producing awesome products for those in the bio-hacking sphere. Hope you all enjoy this episode!
- [Ketones, Protein & Cholesterol with Chris Irvin](https://drstephanieestima.com/podcasts/ketones-protein-cholesterol-with-chris-irvin/) - We welcome Chris Irvin to the Better Show this week, a health researcher, writer and educator on all things low carb and keto for the masses. He has written such titles as ”Keto Answers”, “Mommy Do I Have to Eat This?” as well as hosting a podcast you may know of already, “Perfect Keto”. Today we started the episode with a brief discussion about raising children as Chris is a recent father, and quickly dove into the Keto Diet. We touch on how the science and data has been updated on ketosis and what type of Ketone levels he prefers. We chat about exogenous ketones and how they can be used for boosting things such as brain function and mental alertness. We talk inflammation, protein misconceptions and how important protein is later in life. We touch on the recent cholesterol craze before rounding out our discussion with glycation, before hearing all about Biohealth and Chris’s other endeavours.
- [Menstrual Masterclass: Weeks 3 & 4 Of Your Cycle](https://drstephanieestima.com/podcasts/menstrual-masterclass-weeks-3-4-of-your-cycle/) - In this masterclass episode, we discuss weeks 3 and 4 of your menstrual cycle. In week 3 of your menstrual cycle, we discuss how your hormones will optimize your body for pregnancy. You’ll learn about the numerous health benefits your hormones give your body in this part of your cycle, how timing is everything when it comes to conceiving, and what impacts this may have on your fasting and movement goals for the week. In the discussion of week 4, you’ll understand how this week is focused on rest, recovery, and reflection. As well as, nutrition and the need for additional calories, how to approach fasting, and how to modify movement.
- [Menstrual Masterclass: Weeks 1 & 2 Of Your Cycle](https://drstephanieestima.com/podcasts/menstrual-masterclass-weeks-1-2-of-your-cycle/) - In this masterclass episode, we talk about the first two weeks of your menstrual cycle. In week 1, we discuss how your hormones change throughout the week, what menstrual symptoms are normal, and how to exercise during your bleed week. You’ll also learn about what foods you should be eating throughout your period, the benefits of fasting, why your period is the time to make bigger decisions, and the foundational supplements you should be taking. In week 2 of your menstrual cycle, we discuss the change in hormones from week 1, and the types of movements you should be doing to support your hormones.
- [The Ideal Diet & Nutrition for Menopause](https://drstephanieestima.com/podcasts/the-ideal-diet-nutrition-for-menopause-with-dr-anna-cabeca/) - In this episode, Dr. Stephanie interviews Dr. Anna Cabeca, Doctor of Gynecology and Obstetrics, Integrative Medicine, and Regenerative Medicine, about menopause and how we can heal through food. They talk about preliminary symptoms of perimenopause, how your hormones affect cognitive function and our desire to connect, and the importance of metabolic flexibility during menopause. They discuss how cortisol and insulin drive hormonal dysregulation and metabolic dysfunction, and the benefits of oxytocin. You’ll learn about the benefits of ketosis to support your transition through perimenopause and menopause and how your behavior affects physiology so you can feel your best.
- [Fasting, Weight Loss & Exercise: AMA](https://drstephanieestima.com/podcasts/fasting-weight-loss-exercise-ama-with-dr-mindy-pelz/) - This week we are joined by Dr. Mindy Pelz, best-selling author, speaker, and fasting expert, for an “Ask Me Anything” session. We worked through our listener’s burning questions and chatted about all things fasting, hormones and eating, and working out in accordance with your cycle. We talked about what happens to your hormones during menopause, how to talk to your daughters about their cycle, and the importance of tracking your cycle. We also walk you through what our current exercise routines look like, the best supplements you should be taking, and how you can burn fat without losing muscle.==
- [Why Women Should Lift Weights](https://drstephanieestima.com/podcasts/why-women-should-lift-weights-with-dr-sal-distefano/) - This week, Dr. Stephanie interviews Sal Di Stefano, personal trainer, and co-founder of Mind Pump Media, about all things resistance training for women. They talk about the common myths about fitness, the benefits of strength training, how to maintain your muscle, and how your hormones can affect your progress. They discuss the importance of strength training as you age and how your beliefs and behaviors can help improve your results. You’ll learn how strength training can support your mental health, increase your resistance to stress, improve your ability to care for yourself and make you feel empowered. Finally, they discuss the benefits of weight training for children and the myths that surround it.
- [Intermittent Fasting For Women](https://drstephanieestima.com/podcasts/intermittent-fasting-for-women-with-cynthia-thurlow/) - Dr. Stephanie and Cynthia Thurlow, RN talk about all things fasting and reveal the best strategies for women. You’ll hear how intermittent fasting (IF) originated, the different types, and the key benefits. You’ll discover the key role of AMPK in your cells and what happens with insulin during your fast. Ladies with PCOS will find out the additional effects fasting has on their bodies. Dr. Stephanie and Cynthia will reveal how cortisol drives weight gain and how women who have a history of disordered relationships with food should approach IF. They’ll touch on the connection between oxytocin and insulin and how IF affects ladies in perimenopause and menopause. You’ll get Cynthia’s exact fasting regimen, the steps to start and break your fast, and hear about her new book.
- [Dr. Steven Gundry & Unlocking The Keto Code](https://drstephanieestima.com/podcasts/dr-steven-gundry-unlocking-the-keto-code/) - Dr. Stephanie and Dr. Stephen Gundry explore all things ketones and answer the question – are they a super fuel? You’ll discover the role of ketones in promoting optimal health, understand how the process of mitochondrial uncoupling works, find out what the “mito club” is and what the “fab four” mitochondrial uncouplers can do for your body. Dr. Stephanie and Dr. Gundry will walk you through the relationship between long-chain fatty acids and ketones, revealing the behaviors to augment mitochondria coupling. You’ll find out which the ideal fasting windows are and how your body converts fat (white, brown, and beige). They’ll explain how heat works as a mitochondrial uncoupler and how you can use it to your advantage.
- [The Carnivore Diet with Dr. Paul Saladino](https://drstephanieestima.com/podcasts/the-carnivore-diet-with-dr-paul-saladino/) - Dr. Stephanie interviews Dr. Paul Saladino, the leading authority on the carnivore diet and best-selling author of The Carnivore Code. He reveals his first experience with the carnivore way and explains the little-known truth behind plant defense mechanisms and the problem with seeds. They’ll dive into how the ketogenic diet for men and women isn’t the same and reveal the key differences. Dr. Stephanie and Dr. Saladino will reveal the importance of lectins and uncover the effects of autoimmunity and gut dysbiosis. They’ll trace our dietary evolution beginning with our hunter ancestors to the modern-day. You’ll get proven strategies to offset plant toxins in cooking and get an honest opinion regarding the meteoric rise of the “plant-based agenda.” You’ll discover the connection between seed oils and Linoleic acid which may be blocking your weight loss efforts. Tune in to find out why stearic acid has is crucial for your diet and how to not be in the 90% of people who are deficient. You’ll hear why organ meats are insanely good for you, whether you should cook or eat your meals raw, and discover the curious relationship between the virus, carnivore, and detoxification.
- [How To Crack The Cancer Code, Beat Genetics, and Stop Cancer Before It Starts with Dr. Jason Fung](https://drstephanieestima.com/podcasts/how-to-crack-the-cancer-code-beat-genetics-and-stop-cancer-before-it-starts-with-dr-jason-fung/) - Today we speak to Dr. Jason Fung, a nephrologist and world renowned expert on fasting. We discuss his book, The Cancer Code, a departure from traditional medical approaches which view cancer as a series of genetic mutation, or unregulated growth. We aim to answer the question What Exactly Is Cancer? Why does it occur in every cell of the body and how is it found in all mammals, and species other than our own? We explore the short comings of the somatic mutation theory, and present a new evolutionary paradigm for cancer – that it is a return to an earlier form of cells. We explore the differences between multicellular organisms and unicellular organisms and the hallmarks that cancer shares with each. We discuss the Warburg effect and cancer’s seemingly bizarre preference for glycolysis even in the presence of oxygen. We also explore how lactic acid production may lend an evolutionary advantage to the progression of cancer. We overlay genetic mutations with environmental contributions- the seed (genetic) and the soil (environment) as an explanation for how cancer can grab hold and become metastatic. We finish talking about solutions we can all use through dietary modifications including fasting, improving glucose control, and insulin sensitivity. Share this episode far and wide for anyone you think will benefit from this potentially life-saving information.
- [What I Did To Get Over COVID-19](https://drstephanieestima.com/podcasts/what-i-did-to-get-over-covid-19/) - Dr. Stephanie opens up about a hot topic – getting sick and recovering from COVID. In this extremely relevant episode, she explains why having a fever is a good thing, what it means when you have a sore throat, cough, and the significance of a second infection. She reveals the importance of physical therapy, the best approach for respiratory problems (nebulizer), how crucial sleep is, and how long you should stay in bed for when sick with COVID. You’ll hear about Dr. Stephanie’s experience with mouth taping and what nutritional interventions she relied on to bounce back. She’ll give you her top hacks for a fast recovery including Vitamin D3, drinking plenty of water, and eating red meat. Finally, she’ll go over antivirals and antibiotic solutions giving you her expert opinion.
- [Insulin Resistance, Gestational Diabetes, and Keto During Pregnancy with Dr. Jaime Seeman](https://drstephanieestima.com/podcasts/insulin-resistance-gestational-diabetes-and-keto-during-pregnancy-with-dr-jaime-seeman/) - Trying to get pregnant? Wondering whether you should follow a ketogenic diet while carrying a baby? Gain a profound understanding of pregnancy and its effects on your hormones. Dr. Stephanie and Dr. Jaime Seeman dive into preconception considerations, break down the stages of pregnancy and insulin resistance, and reveal why keeping your insulin levels healthy is crucial in order to protect your baby from any risks. You’ll learn about the risks of Gestational Diabetes what the ideal glucose levels and what happens if you fail. The two will share expert knowledge on birth complications and recovery, vaginal births, the postpartum process, breastfeeding, and ketones. Ever wonder how breastmilk is made? You’ll hear all about it. Moms will learn how to support their thyroid function and discover the relation between the thyroid and estrogen dominance. Finally, Dr. Stephanie and Dr. Seeman will discuss female infertility related to lifestyle and how to avoid it.
- [Therapeutic Ketosis For Women](https://drstephanieestima.com/podcasts/therapeutic-ketosis-for-women/) - In this episode focused on therapeutic ketosis for women, Dr. Stephanie talks appetite suppression and regulation, leptin resistance, and microbiome diversity on keto. You’ll find out why resistant starches, fiber, and fermented food are your best friends. She’ll reveal how butyrate is your gut’s best friend and which keto-friendly food to find it in, along with ways to adapt to keto and hit optimal performance. Dr. Stephanie will give you tips on improving your sleep so you get the best rest of your life.
- [Fat Burning and Maximum Aerobic Function](https://drstephanieestima.com/podcasts/fat-burning-and-maximum-aerobic-function-with-dr-phil-maffetone/) - This may surprise you, but there are plenty of athletes who are fit but...unhealthy. In this episode, Dr. Stephanie and Dr. Phil Maffetone discuss obsession and overeating, what happens when you sacrifice your health for improved performance, and how to break free of the toxic "hustle" and stop glorifying injuries.
- [Detoxification For Weight Loss, Estrogen & Thyroid Function](https://drstephanieestima.com/podcasts/detoxification-for-weight-loss-estrogen-thyroid-function/) - Dr. Stephanie breaks down the detoxification process diving into what happens to your body, why this is a crucial metabolic function, and which nutrients you need to fuel your body with. She reveals the types of estrogen that play a key role in eliminating toxins, the geeky science of estrogen in three phases, and how to lose weight if you're estrogen-dominant. Dr. Stephanie walks you through the process of conjugation and the exact nutrients you need to give your body. You'll get a full checklist of the foods and supplements you need to eat in order to detox, and understand why eating too much fiber is actually harmful. If you're perimenopausal or menopausal, you'll find out specific considerations for detox at these stages. Finally, Dr. Stephanie will touch on the power of fermented foods and resistant starches for your digestion, how to use them strategically, and amplify detoxification in your body.
- [Master Your Money Mindset with Emily Williams](https://drstephanieestima.com/podcasts/master-your-money-mindset-with-emily-williams/) - Dr. Stephanie and Emily Williams deconstruct what money mindset is and how you can untap your earning potential by reprogramming the way you think. You’ll discover strategic ways to harness the power of your desires and manifest them into reality. If you’ve ever felt jealous of someone, don’t worry – Emily will explain how to use jealousy as a guide leading you to your soul’s cravings. Money needs a purpose and in this episode, you’ll learn how to give yours a good one. Dr. Stephanie and Emily Williams will break down the common money roadblocks and coach you on taking action towards your goals. You’ll understand why who you surround yourself with is crucial, how to employ gratitude as a leading tool in your arsenal, and how to heal your money trauma and limiting beliefs that are holding you back. Finally, Dr. Steph and Emily Williams will discuss the consequences of not following your desires and reframing failure.
- [The Weight Loss Secret That Will Blow Your Mind](https://drstephanieestima.com/podcasts/the-weight-loss-secret-that-will-blow-your-mind/) - If you’ve ever gone on a diet and failed (who hasn’t), it’s not because of your body. It’s because of your mind. Dr. Stephanie reveals the one mind-blowing neurological principle that can make or break your diet success. She’ll reveal what happens in the brain and why most people throw in the towel and say F it to their diets. Then, she’ll teach you how to “hack” your brain’s pleasure center to forever quit that toxic behavior and get your health on track.
- [Food Lies & The Secrets to Longevity with Brian Sanders](https://drstephanieestima.com/podcasts/food-lies-the-secrets-to-longevity-with-brian-sanders/) - Dr. Stephanie sits down with Brian Sanders, the filmmaker behind Food Lies, host of the Peak Human podcast, and international speaker to bust some common myths around our diet and evolution history. The two will dive into the great misconceptions about our ancestors and our diet, including the role meat, played in our brain development, fasting, and the average age of mortality. They will trace the evolution of the Modern Diet through Ancel Keys, and comment on the effects of smoking and convenience foods. Brian Sanders and Dr. Stephanie will discuss the propaganda surrounding the vegan diet and the moral dilemma regarding animal death. Finally, they will reveal what happens when testosterone levels decline, and when we restrict protein in relation to mTOR which has been touted as the secret to longevity. The two will share their simple ways to improve your health today.
- [Change Your Mindset, Change Your Life](https://drstephanieestima.com/podcasts/change-your-mindset-change-your-life/) - In the ultimate mashup episode on mental resilience, Dr. Stephanie speaks with a number of world-renowned experts Dr. Nicole LePera, Dr. Shefali Tsabary, Samantha Skelly, Molly Galbraith, Ashley Stahl, and Patrick Gentempo to extract the top strategies on owning your mind and being able to deal with anything. You’ll get proven tips to heal your inner child, set boundaries, and make friends with your ego. You’ll learn how to take responsibility for what’s happening in your life, name your body sensations and emotions, and a whole lot more. You’ll learn how to cultivate a mindset of abundance, define who you are, and live with purpose.
- [Where You Live Affects Your Life with Ryan Frederick](https://drstephanieestima.com/podcasts/where-you-live-affects-your-life-with-ryan-frederick/) - Is where we live destroying our health or making it better? In this episode with Ryan Frederick and Dr. Stephanie dive into place as a tool for longevity. We discuss cities around the world, and even the geographical advantages and disadvantages of different areas of the US & Canada. We talk about how the same place can change over time and highlight current trends like the mass exodus from California and New York City to Florida and Texas and the reasons behind them. You’ll find out the ways in which a location can help you live better and longer, and how to choose the right one for you. Finally, they’ll touch on community design, and how to determine if where you live is helping or harming your health.
- [The Ultimate Hormones Mashup: Estrogen, Testosterone, Cortisol, and Perimenopause](https://drstephanieestima.com/podcasts/the-ultimate-hormones-mashup-estrogen-testosterone-cortisol-and-perimenopause/) - Tune in to the hormones mashup episode where we’ve combined our top expert interviews to shine light on ways to balance your health. You’ll find out what to do when you are estrogen dominant, when you may need hormonal replacement therapy, and what happens when testosterone is running amock. You’ll discover how stress affects your menstrual cycle, what DHEA and Pregnenolone are doing to your body, and how to manage your levels of testosterone.
- [Linking Microbiome, Covid 19 & Depression with Dr. Mahmoud Ghannoum](https://drstephanieestima.com/podcasts/linking-microbiome-covid-19-depression-with-dr-mahmoud-ghannoum/) - In this episode, Dr. Stephanie and Dr. Mahmoud Ghannoum will discuss the link between sleep, exercise, and your microbiome. First of all, you'll find out what your microbiome actually is and why it's so crucial for your overall health. They'll explore the various types of bacteria found in your gut, including beneficial and opportunistic fungi.
- [The Physiology of Breathwork](https://drstephanieestima.com/podcasts/the-physiology-of-breathwork/) - Breathwork is the secret weapon you have on you at all times that you’re most probably not even aware of. Dr. Stephanie explains all things breathwork including what it is and how to do it, offering specific examples. She dives into box, diaphragmatic, and alternative nasal breathing. You’ll discover the proven benefits of breathwork and its role in alkalizing your blood. Dr. Stephanie will explain the fascinating Bohr Effect and what breathwork can do for your muscle tone. Finally, she’ll explore the relationship between breathwork and epinephrine, as well as your immune system.
- [How To Make Weight Loss Easy](https://drstephanieestima.com/podcasts/how-to-make-weight-loss-easy/) - Weight loss is not an overnight process and most of us have learned that the hard way. In this episode, Dr. Stephanie reveals what it takes to lose weight and keep it off. She gives you powerful techniques to shift your mindset, understand your limits, and create consistency. You’ll discover the relationship between muscle mass and the speed of your metabolism, and find out the top problems that arise from an extreme calorie deficit.
- [PCOS, Excess Testosterone & Women](https://drstephanieestima.com/podcasts/pcos-excess-testosterone-women/) - In this episode, Dr. Stephanie Estima demystifies the Polycystic Ovary Syndrome (PCOS), including its causes and symptoms. Tune in to delve into all things testosterone and discover how the excess of it affects women. Dr. Stephanie will explain the role of genetics, stress, insulin, how to test properly for accurate results, and potentially even reverse PCOS.
- [Fix Your Period with Nicole Jardim](https://drstephanieestima.com/podcasts/fix-your-period-with-nicole-jardim/) - Fix your period and optimize your menstrual cycle so you look forward to your bleed week instead of feeling punished by it. Dr. Stephanie and Nicole Jardim, a renowned women’s health coach deep dive into the four phases of the menstrual cycle, the ovulation process, and what typical menstruation blood flow should look like. Tune in to find out the hormonal hierarchy, the importance of cervical fluid, and the myriad of ways in which stress affects your cycle.
- [Ideal Body Fat Percentage, Diet Breaks and Ketosis](https://drstephanieestima.com/podcasts/ideal-body-fat-percentage-diet-breaks-and-ketosis/) - What is considered optimal body fat percentage? Why is it that you don’t need to be in Ketosis forever? Dr. Stephanie breaks down the benefits of a cyclical approach to Keto, the issues with chronic calorie deficits, and how you should take a break from your diet if you want to set yourself up for long-term success.
- [Ketosis & Immunity](https://drstephanieestima.com/podcasts/ketosis-immunity/) - The term “ketosis” has become wildly popular online. But what exactly does it mean and how does it affect your immunity? Dr. Stephanie reveals all that plus COVID-19, metabolic function, and the relationship between inflammation and immune function. You’ll hear all about the role of insulin dysfunction and excess adipose tissue and immune function.
- [How To Make Fasting Easy With Dave Asprey](https://drstephanieestima.com/podcasts/how-to-make-fasting-easy-with-dave-asprey/) - How to make fasting easier by using one of Dave’s three fasting hacks, such as coffee, and prebiotic fiber. We also discuss how to use fasting intuitively and use it in a way that compliments your life.
- [Male Optimization with Dr. Tracy Gapin, MD](https://drstephanieestima.com/podcasts/male-optimization-with-dr-tracy-gapin-md/) - How to optimize the health of the men in our lives. We discuss why testosterone has dramatically changed in the last 50 years and how to know if they have low testosterone. As well as, the profound effects of high cortisol, stress, and poor sleep quality, and how to supplement and approaching fasting as a male.
- [The Toxic Truth About Personal Care Products With Lara Adler](https://drstephanieestima.com/podcasts/the-toxic-truth-about-personal-care-products-with-lara-adler/) - Understanding how traditional feminine care products are toxic, the potential health effects of using these products, and some of the alternatives we may consider for feminine care.
- [Menstrual Cycle Masterclass: Week 4](https://drstephanieestima.com/podcasts/menstrual-cycle-masterclass-week-4-2/) - Understanding what happens in the fourth week of your menstrual cycle. We discuss how this week is focused on rest, recovery, and reflection. As well as, nutrition and the need for additional calories, how to approach fasting, and how to modify movement.
- [Healing Trauma Through Breathwork with Samantha Skelly](https://drstephanieestima.com/podcasts/healing-trauma-through-breathwork-with-samantha-skelly/) - How to use breathwork to heal past traumas, connect with your body, and calm your nervous system. Samantha discusses what breathwork is, what breathwork style is best for you, how to change your relationship with pain by increasing pain tolerance, how to identify sensations in the body, and give yourself space to separate yourself from symptoms.
- [How Glucose Effects Metabolism with Dr. Casey Means](https://drstephanieestima.com/podcasts/how-glucose-effects-metabolism-with-dr-casey-means/) - Understanding glucose and glucose metabolism for better metabolic health. We discuss what the ideal glucose response looks like, and the difference between glycemic index, variability, and glycemic load of foods. What influences the glucose response and how to use strategies like nutrient timing and carbohydrates to control your response. As well as acute and chronic low-grade stress response, resistance training, sleep deprivation, and insulin.
- [How & Why We Age with David Sinclair](https://drstephanieestima.com/podcasts/how-why-we-age-with-david-sinclair/) - What causes aging, why we age, and how epigenetic structures and systems change over time.
- [Menopause And The Brain](https://drstephanieestima.com/podcasts/menopause-and-the-brain/) - Understanding the changes in the brain before, during, and after menopause. Discussing the structural and metabolic changes that happen during menopause. As well as what you can do to protect your brain.
- [Psychedelic Therapy & The Divine Feminine with Kelsey Ramsden](https://drstephanieestima.com/podcasts/psychedelic-therapy-the-divine-feminine-with-kelsey-ramsden/) - In the hustle of start-ups and business, Kelsey was successful, accomplished, and winning (on the outside). We discuss Kelsey’s personal difficulties and low points in business and how it all led to her first experience with clinically assisted psychedelic therapy. We discuss how the importance of medical assistance and “set and setting” using this therapy, and how this therapy can be used to heal anxiety, depression, PTSD, and trauma. We also discuss the importance of the balance of masculine and feminine energy.
- [The Toxic Truth about Personal Care Products](https://drstephanieestima.com/podcasts/the-toxic-truth-about-personal-care-products/) - Understanding what we need to be thinking about when cleaning up our personal stash of care products. We discuss how to find hidden toxins, endocrine-disrupting chemicals, phthalates, and how we can replace chemical-ridden products with clean beauty. How we can make small changes in our everyday lives to reduce our toxin exposure.
- [Breathwork For Healing With Jenn Mansell](https://drstephanieestima.com/podcasts/breathwork-for-healing-with-jenn-mansell/) - Understanding what breathwork is and how to use it. We discuss how breathwork benefits stress and anxiety, pain management, performance, endurance, and cardiovascular health. We also touch on the science of breathwork, how it gives your the space to heal trauma and what a typical session may look like.
- [Unlock Your Pelvic Floor with Lauren Roxburgh](https://drstephanieestima.com/podcasts/unlock-your-pelvic-floor-with-lauren-roxburgh/) - Understanding what the Pelvic Floor is and why we need to be focusing our attention on this part of our body. Why our Pelvic floor goes hypertonic causing fascia to tighten, resulting in loss of strength and flexibility. We also discuss, how when we work with our connective tissue and fascia we drop into a parasympathetic state.
- [Tap Into Desire Using Dopamine, Testosterone & Estrogen](https://drstephanieestima.com/podcasts/tap-into-desire-using-dopamine-testosterone-estrogen/) - Understanding how to use your hormones to tap into your deepest desires. I discuss desire from the neural-chemical perspective, as well as the role of testosterone in sexual desire and the differences in this desire between the sexes. I touch on how dopamine is made, and why it is not selfish but rather important to seek pleasure for the sake of enjoyment.
- [Brain Health in a Post Pandemic World with Dr. David Perlmutter](https://drstephanieestima.com/podcasts/brain-health-in-a-post-pandemic-world-with-dr-david-perlmutter/) - Understanding why our brain is constantly hijacked in this modern world, that leads to poor decisions making. We discuss sleep, excess adipose tissue, inflammation, and the effects of covid. Why we are more disconnected from ourselves, our brain systems, and the impact of our digital experiences.
- [Male and Female Cycles with Kate Northrup](https://drstephanieestima.com/podcasts/male-and-female-cycles-with-kate-northrup/) - This week we welcome Dr. Robert Lustig. Robert is a Professor of Pediatric Endocrinology at the University of California, San Francisco. Dr. Lustig has become a leading public health authority on the impact sugar has on fueling diabetes, obesity, and metabolic syndrome epidemics, and on addressing changes in the food environment to reverse these chronic diseases. In this episode, we discuss the difference between glucose and fructose, understanding the different fat depots in the body and the roles they may play in disease, and the eight modern diseases that aren’t actually a disease. We also dive into the modern myth that a calorie is a calorie, and how the food industry used convenience to control you.
- [How To Get A Better Night’s Sleep](https://drstephanieestima.com/podcasts/how-to-get-a-better-nights-sleep/) - Do you struggle with a good night’s sleep? We look at what we do when we are awake that can positively or negatively impact sleep quality and the role of early morning light exposure and blue light exposure. We also discuss effects of caffeine consumption and adenosine, exercise, the role of the liver, and how to supplement to improve sleep.
- [A Radical Awakening with Dr. Shefali Tsabary](https://drstephanieestima.com/podcasts/a-radical-awakening-with-dr-shefali-tsabary/) - Shefali Tsabary and I discuss the lies we learn about sexuality, motherhood, marriage, and divorce. We discuss the different types of female archetypes, how to identify our archetypes, and how to become more conscious of these behaviors. As well as the sexual differences between men and women, and how to own our sexuality and sensuality.
- [Essential Oils & Natural Teeth Whitening with Nadine Artemis](https://drstephanieestima.com/podcasts/essential-oils-natural-teeth-whitening-with-nadine-artemis/) - Understanding how to use essential oils for oral health care, how to regenerate the gums by proper brushing, the benefits of brushing with baking soda, and how to whiten your teeth naturally.
- [Luscious Hair: Solutions for Hormonal Hair Loss](https://drstephanieestima.com/podcasts/luscious-hair-solutions-for-hormonal-hair-loss/) - Understanding the causes of hormonal hair loss, how we can improve the quality of our hair, what we can do if we notice if we have hair falling out, and natural solutions to help with regrowth, texture, and shine. We talk about how we can use natural proxies such as; diet, supplementation, stress reduction, hair masks, and essential oils to improve the health of your hair.
- [Bioidentical Hormones and HRT with Dr. Felice Gersh](https://drstephanieestima.com/podcasts/bioidentical-hormones-and-hrt-with-dr-felice-gersh/) - Dr. Felice Gersh discusses bioidentical hormones and hormone replacement therapy (HRT). We also redefine menopause and talk about the different symptomatic changes and sexuality that we see in menopause. As well as mood and brain changes in Perimenopause.
- [Ben Greenfield Talks Fat Loss](https://drstephanieestima.com/podcasts/ben-greenfield-talks-fat-loss/) - Ben Greenfield discusses major sources of chronic low-grade inflammation that may be interfering with fat loss efforts. We talk about why wearable devices are an indicator of readiness, glycemic variability, and lab markers to assess stress and inflammation. Join The Better! Community on Facebook. Get the show notes here.
- [How To Set Healthy Boundaries](https://drstephanieestima.com/podcasts/how-to-set-healthy-boundaries/) - This week on Geeky Magic, we discuss how to set healthy boundaries in your life. Having healthy boundaries allows for mental and emotional stability, it can help people define their individuality and can help people indicate what they will and will not hold themselves responsible for. We touch on the different types of boundaries, how to set them respectfully, and how to overcome the fear of setting them.
- [The Lies Of Processed Food. Nutrition, and Modern Medicine With Dr. Robert Lustig](https://drstephanieestima.com/podcasts/the-lies-of-processed-food-nutrition-and-modern-medicine-with-dr-robert-lustig/) - This week we welcome Dr. Robert Lustig. Robert is a Professor of Pediatric Endocrinology at the University of California, San Francisco. Dr. Lustig has become a leading public health authority on the impact sugar has on fueling diabetes, obesity, and metabolic syndrome epidemics, and on addressing changes in the food environment to reverse these chronic diseases. In this episode, we discuss the difference between glucose and fructose, understanding the different fat depots in the body and the roles they may play in disease, and the eight modern diseases that aren’t actually a disease. We also dive into the modern myth that a calorie is a calorie, and how the food industry used convenience to control you.
- [Protecting Our Kids From Current Events with Jennifer Kolari](https://drstephanieestima.com/podcasts/protecting-our-kids-from-current-events-with-jennifer-kolari/) - In this episode of Betty Bites, we welcome Jennifer Kolari. Jen is a Child and Family Therapist, Board Certified NLP Practitioner, Board Certified Hypnotherapist, and Founder of Connected Parenting. In this short episode, we discuss protecting our kids from current events, operating from a place of love instead of fear, and how to navigate our emotions.
- [All Calories Are Not Created Equal](https://drstephanieestima.com/podcasts/all-calories-are-not-created-equal/) - This week on Geeky Magic, we debunk the myth that a calorie is a calorie. In this podcast, we discuss how this is incorrect as it does not account for many other important variables, such as ghrelin, leptin, insulin, and fructose. We discuss how energy is made, mitochondria, cell metabolism, and recommended lab tests.
- [To Meat or Not To Meat with Sacred Cow Author Robb Wolf](https://drstephanieestima.com/podcasts/to-meat-or-not-to-meat-with-sacred-cow-author-robb-wolf/) - This week we welcome Robb Wolf. Robb is a former research biochemist and Best Selling author of The Paleo Solution and Wired To Eat. Robb has transformed the lives of hundreds of thousands of people around the world via his podcast called The Healthy Rebellion, his books, and countless seminars. In this episode, we discuss short sidedness of restricting protein for longevity, the complexity of ecosystems, how being vegan still contributes to the loss of life, and how to scale regenerative farming. We also touch on the ethical case for better meat, the disconnection from the food system, and how to approach holistic food production.
- [Why Muscle Is Our Metabolic Currency With Dr. Gabrielle Lyon](https://drstephanieestima.com/podcasts/why-muscle-is-our-metabolic-currency-with-dr-gabrielle-lyon/) - Welcome to Betty Bites. In this episode, we welcome Dr. Gabrielle Lyon. Gabrielle is a functional medicine physician and expert in muscle-centric medicine and has vast experience leveraging evidence-based medicine with emerging cutting-edge science to restore metabolism, balance hormones, and optimize body composition. In this short episode, we discuss how muscle is the largest endocrine organ in the body, how muscle is our metabolic currency, and how we need to shift the conversation from fat to muscle.
- [Stress Physiology & Reduction](https://drstephanieestima.com/podcasts/stress-physiology-reduction/) - We dive into the modern pandemic of Stress and its effects on our physiology. We discuss stress reduction techniques, the power of cortisol, cortisol’s effects on the brain, psychological and environmental stressors in modern living, and the importance of stress management.
- [Perimenopausal Hormones Explained with Dr. Mariza Snyder](https://drstephanieestima.com/podcasts/perimenopausal-hormones-explained-with-dr-mariza-snyder/) - This week we welcome Mariza Snyder. Dr. Mariza Snyder is a functional practitioner and the author of seven books. Dr. Mariza is also the host of the Essentially You Podcast, designed to empower women to become the CEO of their health. In this episode, we discuss hormonal changes in perimenopause, estrogen dominance, liver detoxification, and chronic stress. We also touch on the benefits of essential oils for stress and brain fog.
- [The Pill Influences Mate Selection with Dr. Jolene Brighten](https://drstephanieestima.com/podcasts/the-pill-influences-mate-selection-with-dr-jolene-brighten/) - Welcome to Betty Bites. In this episode, we welcome Dr. Jolene Brighten. Jolene is a best-selling author and leading authority on women’s health and joins the podcast to share her experience in the field of hormonal birth control. As a prominent expert in women’s medicine and post-birth control syndrome, Dr. Jolene understands both the positive and negative effects hormonal contraceptives can have on women. In this episode, we discuss the effects on mate selection with the use of hormonal contraceptives.
- [How To Build A Better Booty](https://drstephanieestima.com/podcasts/how-to-build-a-better-booty/) - This week we take a Geeky Magic carpet ride into the benefits of building your Booty. We discuss the role of the Glute muscles and how building stronger glutes will not only make us look great, but also benefit us in our longevity and brain health.
- [Keto, Carnivore, and Fasting with Ben Azadi](https://drstephanieestima.com/podcasts/keto-carnivore-and-fasting-with-ben-azadi/) - This week we welcome Ben Azadi. In this episode, we discuss all things Ketogenic Diet. From understanding how to structure your ketogenic diet and its many variations to implementing a fasting protocol alongside dietary change. As well as the use of digestive bitters, issues with plant toxins, the carnivore diet, and the most common mistakes when doing the ketogenic diet. Ben is on a mission to help 1 billion people live a healthier lifestyle. Ben has been the go-to source for intermittent fasting and the ketogenic diet through his podcast and youtube channel “Keto Kamp”. He is known as ‘The Health Detective’ because he investigates dysfunction, and educates, not medicates, to bring the body back to normal function.
- [Skin Change With Age: Collagen, Retinol, Vitamin C & E with Dr. Anthony Youn](https://drstephanieestima.com/podcasts/skin-change-with-age-collagen-retinol-vitamin-c-e-with-dr-anthony-youn/) - Welcome to Betty Bites. In this episode, we welcome Dr. Anthony Youn. Anthony is a top cosmetic plastic surgeon and author as well as a board-certified plastic surgeon. Dr. Anthony understands the importance of asking the right questions and choosing the right plastic surgeon. In this short episode, we discuss how the skin changes with age, how facial skin thins as collagen production slows down. As well as, how to take care of your skin to prevent aging.
- [Betty Bites – How To Test Your Hormones with Carrie Jones](https://drstephanieestima.com/podcasts/betty-bites-how-to-test-your-hormones-with-carrie-jones/) - Welcome to Betty Bites. In this episode, we welcome Dr. Carrie Jones. Carrie is a functional medicine women’s health and hormone doctor who believes in the importance of both men and women understanding their hormones in a simplified manner. We discuss when it is important for you to test your hormones in accordance with your menstrual cycle, the importance of tracking your cycle, and a simplified breakdown of what a Hormone is.
- [Geeky Magic – Red Light Therapy For Skin, Fat Loss & Body Composition](https://drstephanieestima.com/podcasts/geeky-magic-red-light-therapy-for-skin-fat-loss-body-composition/) - This week we take a Geeky Magic carpet ride into the benefits of Red Light Therapy. We discuss the use of the therapy for fat loss, how to use it after resistance training, as well as its benefits for seasonal affective disorder, depression, and anxiety. We also dive into its benefits on aging and skin, as well as, how to dose appropriately and find the perfect device for you.
- [How Your Genes Affect Your Hormones with Dr. Mansoor Mohammed](https://drstephanieestima.com/podcasts/how-your-genes-affect-your-hormones-with-dr-mansoor-mohammed/) - This week we welcome Dr. Mansoor Mohammed. Mansoor is the president and chief scientific officer of The DNA Company and is considered to be a pioneer in medical genomics. He’s a classically trained molecular immunologist who has received academic and industry awards, published numerous papers, and holds patents in the general fields of molecular diagnostics and genomics research. In this episode, we discuss the relationship of Functional Genomics and Epigenetics, both informing and transforming information on hormones from genetic testing, and Androgen Dominance and Estrogen Dominance. We also dive into the impact of oral contraceptives and their impact on genetic variances as well as, an in-depth breakdown of the three Estrogens and Estrogen Metabolism.
- [Betty Bites – Anti-Depressants: Addiction, Violence, and Risks with Dr. Kelly Brogan](https://drstephanieestima.com/podcasts/betty-bites-anti-depressants-addiction-violence-and-risks-with-dr-kelly-brogan/) - Welcome to Betty Bites. In this episode, we welcome Dr. Kelly Brogan. Kelly is a holistic psychiatrist, author of the NY Times Bestselling book, A Mind of Your Own, Own Yourself. She specializes in a root-cause resolution approach to psychiatric syndromes and symptoms. In this short episode, we discuss the misuse and lack of understanding of the effects of antidepressants and as well as the potential chemical dependency from them.
- [Geeky Magic – How To Create The Life And Body You Want](https://drstephanieestima.com/podcasts/geeky-magic-how-to-create-the-life-and-body-you-want/) - This week we take a peek at the final chapter in our Geeky Magic carpet ride that is a journey through the chapters of my new International Best Selling book – The Betty Body. In this chapter “Betty Is That You?”, we discuss the distinction between information and application, how to apply this information. We also read a powerful excerpt from the final chapter and conclude with some parting wisdom.
- [Clean Beauty and Natural Skincare with Trina Felber](https://drstephanieestima.com/podcasts/clean-beauty-and-natural-skincare-with-trina-felber/) - This week we welcome Trina Felber. Trina is a dental health and natural skincare expert and founder of Primal Life Organics, who is dedicated to sharing the truth about the products we use in our mouths and on our bodies. In this episode, we discuss how to treat acne and oily skin with clean beauty products, we narrow down the worst ingredient in skincare products that are commonly found in products from the “Big Cosmo” brands. We also dive into the root causes of aging skin and skin issues, and how we should approach taking care of our lips and eyes.
- [Geeky Magic – Go To the Gym She Said. It’ll Be Fun She Said](https://drstephanieestima.com/podcasts/geeky-magic-go-to-the-gym-she-said-itll-be-fun-she-said/) - This week on Geeky Magic we take a look at Chapter 12 “Go To the Gym She Said. It’ll Be Fun She Said” from my new International Best Selling book The Betty Body. In this chapter, we discuss why exercise is so important to us and for our longevity. We touch on different types of cardiovascular endurance for mitochondrial health, and how to train according to your menstrual cycle.
- [Your Menstrual Cycle is a Vital Sign with Lisa Hendrickson-Jack](https://drstephanieestima.com/podcasts/your-menstrual-cycle-is-a-vital-sign-with-lisa-hendrickson-jack/) - This week we welcome Lisa Hendrickson-Jack. In this episode, Lisa teaches that the menstrual cycle is a vital sign and that regular ovulation is important for more than just conception. We dive into such topics as the use of charting, understanding of the role of cervical fluid, infertility, physical changes around ovulation, and we shift the way you may think about fertility. Lisa is the creator of the Fertility Friday blog and podcast, she is a certified Fertility Awareness Educator, a Holistic Reproductive Health Practitioner. She draws heavily from the current scientific literature and presents an evidence-based approach to fertility awareness and menstrual cycle optimization. Join The Better!
- [Betty Bites – Kim Anami on Unlocking Your Orgasm](https://drstephanieestima.com/podcasts/betty-bites-kim-anami-on-unlocking-your-orgasm/) - Welcome to Betty Bites. In this episode, we welcome Kim Anami. Kim is a Holistic Sex and Relationship Coach. We discuss how to unlock your orgasm through self-exploration and how it can release emotional energy for healing.
- [Geeky Magic – Supplement Cycling](https://drstephanieestima.com/podcasts/geeky-magic-supplement-cycling/) - This week on Geeky Magic we take a look at Chapter 11 “Supplement Cycling” from my new International Best Selling book The Betty Body. In this chapter, we discuss how you can’t get all nutrients, and discuss how we eat differently than our ancestors. We also discuss which supplements are important for women in particular, and how to use them depending at certain points in your cycle.
- [Nat Kringoudis on Educating Young Women On Menstruation, Sex and Their Bodies](https://drstephanieestima.com/podcasts/nat-kringoudis-on-educating-young-women-on-menstruation-sex-and-their-bodies/) - This week we welcome Nat Kringoudis. Nat is a Health-Care Practitioner, Author, Speaker, and all-around natural fertility expert. Nat is also a Two-Time Best Selling Author and recently released a new book called “Beautiful You”. In this episode, we discuss our role in helping educate young women on their period, about sex, and about connecting with their bodies. We also touch on issues surrounding oral contraceptives, and their effects on the body, libido, and sexuality. As well as how to approach children and young women about their cycle, and the first physical signs that menstruation is near.
- [Betty Bites – Ari Whitten on Low Energy & Mitochondrial Cell Danger Response](https://drstephanieestima.com/podcasts/betty-bites-ari-whitten-on-low-energy-mitochondrial-cell-danger-response/) - Welcome to Betty Bites. In this episode, we welcome Ari Whitten. Ari is an energy and fatigue specialist who focuses on taking an evidence-based approach to energy enhancement. He is also a nutrition, exercise, and natural health expert, and #1 best-selling author. We discuss in this short episode, how energy is more than just the mitochondria, it is actually the sum of our inputs that help our mitochondria produce energy. As well as understanding the Mitochondrial Cell Danger Response.
- [Geeky Magic – Fasting For Women](https://drstephanieestima.com/podcasts/geeky-magic-fasting-for-women/) - This week on Geeky Magic we take a look at Chapter 10 “Fasting For Women” from The Betty Body. This chapter is all about how to fast specifically as a woman. We talk about the different types of fasts, frequency of fast, the length of fast, understanding fasting tolerance, and how to use fasting as a tool depending on your goals.
- [The Holistic Psychologist Dr. Nicole LePera On How To Do The Work](https://drstephanieestima.com/podcasts/the-holistic-psychologist-dr-nicole-lepera-on-how-to-do-the-work/) - This week we welcome Dr. Nicole LaPera. In this episode, we discuss why we fear doing the work to better ourselves, understanding our conscious self. what it takes to step into your awareness, understanding your trauma and how we develop coping strategies around them, and understanding the tendencies of your inner child. Nicole aka “The Holistic Psychologist” often found herself frustrated by the limitations of traditional psychotherapy. Wanting more for her patients—and for herself—she began a journey to develop a united philosophy of mental, physical, and spiritual health that equips people with the tools necessary to heal themselves. Nothing short of a paradigm shift, Dr. Nicole LePera’s teachings empower the individual to break free from trauma cycles and create who they want to become. shows us the importance of becoming more aware of ourselves and gives some frameworks on how we all can start on a path towards better consciousness and healing our past traumas.
- [Betty Bites – Mark Hyman Opens Up About His Relationship](https://drstephanieestima.com/podcasts/betty-bites-mark-hyman-opens-up-about-his-relationship/) - Dr. Mark Hyman is the director of the Cleveland Clinic Center for Functional Medicine, an internationally recognized speaker, and an eleven-time New York Times best-selling author. His wife, Mia Lux, is an international host, comedian & facilitator, specializing in top wellness and personal development events around the world. Together, they join the podcast to discuss how they communicate in their relationship. Join The Better! Community On Facebook. Get the show notes here.
- [Geeky Magic – Keto Cycling for All Women](https://drstephanieestima.com/podcasts/geeky-magic-keto-cycling-for-all-women/) - This week on Geeky Magic we take a look at Chapter 9 “Keto Cycling for All Women” from my new book The Betty Body. This chapter is all about how cycling the Ketogenic Diet is ideal for women’s physiology. We discuss the science behind this concept, including driving protein synthesis and hypertrophy, as well as honoring our female menstrual cycle. Over the last few weeks, we have taken a dive into each chapter to discuss the struggles, successes, and stories behind the book.
- [Strong Women Lift Each Other Up with Molly Galbraith](https://drstephanieestima.com/podcasts/strong-women-lift-each-other-up-with-molly-galbraith/) - This week we welcome Molly Galbraith. Molly is the author of Strong Women Lift Each Other Up, and Co-founder of Girls Gone Strong (GGS), a worldwide health and fitness movement dedicated to helping women feel strong, confident, and empowered in their lives and their bodies. In this episode, we discuss believing that you are worthy of your own care, how it is important to embrace the small changes, and finding your community. We also touch on the power of the comparison trap has over us and the shame spiral that follows, and how we intentionally need to curate our environment.
- [Betty Bites – Nicole LePera on Our Thoughts Are Not Us](https://drstephanieestima.com/podcasts/betty-bites-nicole-lepera-on-our-thoughts-are-not-us/) - Welcome to our new series called Betty Bites. A decidedly delicious short and sweet mind snack for your brain to chew on. Dr. Nicole LePera aka The Holistic Psychologist – In this short episode, Nicole discusses pattern recognition, becoming the observer of thoughts, and how conscious awareness is practiced in the everyday.
- [Geeky Magic – Become A Fat Burner In 28 Days](https://drstephanieestima.com/podcasts/geeky-magic-become-a-fat-burner-in-28-days/) - This week on Geeky Magic we take a look at Chapter 8 “Become A Fat Burner In 28 Days” from my new book The Betty Body. Over the last few weeks, we have taken a dive into each chapter to discuss the struggles, successes, and stories behind the book. This chapter is all about how to structure a ketogenic diet for women. We dive into the emerging science around cholesterol and how the conversation around cholesterol has been misleading..
- [Jason Prall on Healing Trauma with Psychedelics](https://drstephanieestima.com/podcasts/jason-prall-on-healing-trauma-with-psychedelics/) - This week we welcome Jason Prall. Jason is a health educator, practitioner, author, speaker, and filmmaker. In 2018, his independent research and experience led him to create “The Human Longevity Project”, a 9-part film series that uncovers the true nature of chronic disease in our modern world. He’s currently finishing his first book titled, “The Longevity Equation”, as well as his next film series that explores ancient methods of healing mind, body, and soul from indigenous cultures around the world. In this episode, we discuss how to untangle the trauma you may have experienced as a child, how everyone has a genius, and how to use psychedelics to aid in healing. We also expand the definition of trauma, longevity, and tapping into your genius.
- [Betty Bites – Danielle LaPorte On Grief and Forgiveness](https://drstephanieestima.com/podcasts/betty-bites-danielle-laporte-on-grief-and-forgiveness/) - Welcome to our new series called Betty Bites. A decidedly delicious short and sweet mind snack for your brain to chew on. Inspirational speaker, entrepreneur, and best-selling author, Danielle LaPorte re-joins this week’s Betty Bites episode to share her experiences navigating grief, fear, tending to your inner child, and forgiveness throughout her career and personal life
- [Geeky Magic – Masterpiece Lives Start With Masterpiece Mornings](https://drstephanieestima.com/podcasts/geeky-magic-masterpiece-lives-start-with-masterpiece-mornings/) - This week on Geeky Magic we take a look at Chapter 7 “Masterpiece Lives Start With Masterpiece Mornings” from my book The Betty Body. Over the last few weeks, we have taken a dive into each chapter to discuss the struggles, successes, and stories behind the book. This chapter is all about how most morning routines are sexiest, how to make the routine more flexible based on your needs, and how to craft a morning routine around your responsibility as a mother and caregiver.
- [Dr. Titus Chiu on The Three Pillars Of Optimal Brain Function](https://drstephanieestima.com/podcasts/dr-titus-chiu-on-the-three-pillars-of-optimal-brain-function/) - This week we welcome Dr. Titus Chiu. Titus is a #1 bestselling author, award-winning international speaker, and Functional Neurologist that specializes in Post-Concussion Syndrome. Dr. Chiu helps high achievers go from surviving to thriving after a concussion, through online brain training programs, masterclasses, and immersive wellness retreats. In this episode, we discuss the three fundamental pillars of optimal brain function – physical, chemical, and emotional. As well as the ketogenic diet effects on the brain, the gut-brain connection, eye movements role in recognizing the status of the brain, and habits to optimize
- [Betty Bites – Robin Sharma on How Unresolved Trauma Manifests In Addiction](https://drstephanieestima.com/podcasts/betty-bites-robin-sharma-on-how-unresolved-trauma-manifests-in-addiction/) - Welcome to our new series called Betty Bites. A decidedly delicious short and sweet mind snack for your brain to chew on. Robin Sharma is a legendary leadership expert, author, and former lawyer, well known for his bestselling books, The Monk Who Sold His Ferrari and The Leader Who Had No Title. In this short episode, Robin discusses the power of Heartset, how your life will never be higher than your pain, and how unresolved trauma manifests in modern-day addiction.
- [Geeky Magic – Sleep and Sex](https://drstephanieestima.com/podcasts/geeky-magic-sleep-and-sex/) - Over the last few weeks, we have taken a dive into each chapter to discuss the struggles, successes, and stories behind my upcoming book “The Betty Body”. This week we take a look at Chapter 6 titled “Sex and Sleep”- This chapter is all about how to transform your sleep, sex as a means for self-actualization, and how sex affects your hormonal balance. We also touch why sex and orgasms are so important for women.
- [Dr. Patrick Gentempo – Self Sabotage Explained & How To Change Your Thinking](https://drstephanieestima.com/podcasts/dr-patrick-gentempo-self-sabotage-explained-how-to-change-your-thinking/) - This week we welcome Patrick Gentempo. Patrick is a serial entrepreneur who has founded and led multiple, multi-million-dollar companies. Early in his career as a practicing chiropractor, he co-developed diagnostic technologies, for which he received multiple patents. With his decades of experience having founded and co-founded over 15 businesses in various fields ranging from diagnostics to filmmaking, Dr. Gentempo has developed a specialized skill in the practical application of philosophy in business. In this episode, we dissect Philosophy and how it can help you find Purpose, Procedures, and Prosperity. How your true calling lies in your strengths and how we can find alignment in our life.
- [Betty Bites – Dr. Shefali Tsabary on How Our Children Are A Reflection Of Us](https://drstephanieestima.com/podcasts/betty-bites-dr-shefali-tsabary-on-how-our-children-are-a-reflection-of-us/) - Welcome to our new series called Betty Bites. A decidedly delicious short and sweet mind snack for your brain to chew on. Dr. Shefali Tsabary is an author of three best-selling parenting books, an international speaker, and a clinical psychologist specializing in the integration of eastern philosophy and western psychology. Her books – The Awakened Family, The Conscious Parent, and Out of Control have revolutionized parenting methods in ways never discussed before. In this short episode, Tsabary discusses the myth of good and bad children, how to be in service to the child, and practical tools to help them.
- [Geeky Magic – I’m Still Hot It Just Comes In Flashes Now](https://drstephanieestima.com/podcasts/geeky-magic-im-still-hot-it-just-comes-in-flashes-now/) - Join me for a continued look behind the curtains of my upcoming book “The Betty Body”. Over the last few weeks, we have taken a dive into each chapter to discuss the struggles, successes, and stories behind the book. This week we take a look at Chapter 5 – This chapter is all about perimenopause, menopause, and low-estrogen. How do you know you’re in perimenopause? What are some of the signs and symptoms of low estrogen? We take a peek at some of these answers, as well as listen to an excerpt from The Betty Body.
- [Ben Bikman on Why We Get Sick, Insulin Resistance and Infertility](https://drstephanieestima.com/podcasts/ben-bikman-on-why-we-get-sick-insulin-resistance-and-infertility/) - This week we welcome Benjamin Bikman. Ben earned his Ph.D. in Bioenergetics and was a postdoctoral fellow with the Duke-National University of Singapore in metabolic disorders. Currently, his professional focus as a scientist and professor to better understand chronic modern-day diseases, with special emphasis on the origins and consequences of obesity and diabetes. With a particular emphasis on the role of insulin. He frequently publishes his research in peer-reviewed journals and presents at international science meetings. In this episode, We discuss all things Insulin Resistance and Insulin Sensitivity. Such as Linoleic Acid Effects on Insulin, PCOS, Erectile Dysfunction, and Migraines. Ben also gives us his dietary recommendations for managing insulin resistance. EPISODE NOTES
- [Betty Bites – Lisa Nichols on How Action Is The Prescription For Success](https://drstephanieestima.com/podcasts/betty-bites-lisa-nichols-on-how-action-is-the-prescription-for-success/) - Welcome to our new series called Betty Bites. A decidedly delicious short and sweet mind snack for your brain to chew on. This week we hear from a transformational speaker, entrepreneur, and best-selling author, Lisa Nichols. From a struggling single mom on public assistance to a millionaire entrepreneur, Lisa’s courage and determination have inspired fans worldwide and helped countless audiences break through, to discover their own untapped talents and infinite potential. In this short episode, Lisa talks about taking action as the prescription for success, how to visualize and reverse engineer your dreams, and how to live in the unfamiliar.
- [Geeky Magic – Warning! Due To Hormones, I Could Burst Into Tears Or Kill You In The Next Five Minutes](https://drstephanieestima.com/podcasts/geeky-magic-warning-due-to-hormones-i-could-burst-into-tears-or-kill-you-in-the-next-five-minutes/) - Join me for a continued look behind the curtains of my upcoming book “The Betty Body”. Over the last few weeks, we have taken a dive into each chapter to discuss the struggles, successes, and stories behind the book. This week we take a look at Chapter 4 – The entire chapter is dedicated to exposing the abundance of hormonal presentations and derangements that can happen in a woman, including estrogen dominance, testosterone, and progesterone. We also take a look at overlapping symptoms, what functional lab tests and ranges you may need to understand, and strategies to get you on the right path.
- [JJ Virgin – Making Yourself A Priority and The Power of Forgiveness](https://drstephanieestima.com/podcasts/jj-virgin-making-yourself-a-priority-and-the-power-of-forgiveness/) - This week we welcome one of my personal mentors, JJ Virgin. JJ is a Triple-board certified nutrition expert, Fitness Hall of Famer, podcaster, and four-time NY Times best-selling author of titles including The Virgin Diet, JJ Virgin’s Sugar Impact Diet, and their companion cookbooks. Her latest book is Warrior Mom: 7 Secrets to Bold, Brave Resilience. We discuss JJ’s journey of Mental Resilience, Mindset, The Importance of Self-Care, Making Yourself A Priority, and the Power of Forgiveness & Worthiness.
- [Betty Bites – Jim Kwik on Digital Overload, Information Anxiety and How Motivation Is A Myth](https://drstephanieestima.com/podcasts/betty-bites-jim-kwik-on-digital-overload-information-anxiety-and-how-motivation-is-a-myth/) - Welcome to our new series called Betty Bites. A decidedly delicious short and sweet mind snack for your brain to chew on. This week we hear from Learning expert, keynote speaker, trainer, and author, Jim Kwik. After suffering a head injury as a child, Jim struggled with traditional learning. He undertook a journey that led him to discover different learning habits, including accelerated learning systems and tactics, which he now shares with the world. In this short episode, Jim touches on digital overload, information anxiety, the benefits of limiting digital inputs, and how motivation is a myth.
- [Geeky Magic – Your Menstrual Cycle, The Lasso Of Truth](https://drstephanieestima.com/podcasts/geeky-magic-your-menstrual-cycle-the-lasso-of-truth/) - We are back to take a sneak peek at Chapter 3 called “Your Menstrual Cycle, The Lasso Of Truth“. We discuss becoming more in touch with your cycle and the cadence of your hormones, understanding what normal menstruation should look like, and how to become a CPO (Chief Period Officer). Join me each week for a look behind the curtains of my upcoming book “The Betty Body”, we will take a dive into each chapter to discuss the struggles, successes, and stories behind the book.
- [Dave Asprey – How Fasting Is Different For Women and Easy Steps For A Better Fast](https://drstephanieestima.com/podcasts/dave-asprey-how-fasting-is-different-for-women-and-easy-steps-for-a-better-fast/) - In this episode, we talk about all things Fasting with Bulletproof Founder, Dave Asprey. He is a three-time best-selling science author, world-renowned bio-hacker, and host of the award-winning podcast Bulletproof Radio. We discuss fasting for women, easy steps for a better fast, questioning false assumptions, and fasting’s powerful effects on sleep.
- [Betty Bites – Elizabeth Gilbert On Sexual Desire](https://drstephanieestima.com/podcasts/betty-bites-elizabeth-gilbert-on-sexual-desire/) - Welcome to our new series called Betty Bites. A decidedly delicious short and sweet mind snack for your brain to chew on. I’ve gone back into the Betty library and pulled out my favorite Betty sound bites! It’s bits of wisdom, sprinkles of knowledge, and a dash of dry humor. For you to do and be better. This week we welcome back Best-selling Author, Elizabeth Gilbert, discussing female sexual desire.
- [Geeky Magic – Stressed Spelled Backwards Is Desserts](https://drstephanieestima.com/podcasts/geeky-magic-stressed-spelled-backwards-is-desserts/) - In this special edition of Geeky Magic I give you a backstage pass into my upcoming book, The Betty Body, with a look at Chapter 2: Stressed Spelled Backwards is Desserts. In this chapter, I share my origin story and the origins of this book – my struggle with health, with my period, food cravings.
- [AMA #10 – New-Year Intentions, The Betty Body, 100 Episodes, Trauma and Habits](https://drstephanieestima.com/podcasts/ama-10-new-year-intentions-the-betty-body-100-episodes-trauma-and-habits/) - Major and Dr. Stephanie are back for AMA #10, but this time the roles get reversed. In celebration of our 100th episode of the podcast- we dedicated our conversation to both the reflection of the podcast, as well as, a peek behind the curtains of Dr. Stephanie’s new book “The Betty Body”. We explore intentions for the year, redefining what creativity looks like, why Stephanie felt the call to write this book and the meaning behind the book title. As well as an opportunity for Dr. Stephaine to open up about her personal and health journey, the female psyche, and the link between trauma and our habits.
- [Geeky Magic – A Heroine Lost In A Modern World](https://drstephanieestima.com/podcasts/geeky-magic-a-heroine-lost-in-a-modern-world/) - Join me for a look behind the curtains of my upcoming book “The Betty Body”. Over the following weeks, in a mini-series we call Director’s Cut, we will take a dive into each chapter to discuss the struggles, successes, and stories behind the book. This week in chapter 1, we discuss losing control and the balance of my body and my period.
- [Lara Adler – How to Avoid Hidden Toxins in our Food, Makeup, and Everyday Life](https://drstephanieestima.com/podcasts/lara-adler-how-to-avoid-hidden-toxins-in-our-food-makeup-and-everyday-life/) - Lara Adler is an Environmental Toxins Expert & Educator and a Certified Holistic Health Coach. She trains practitioners to become experts in everyday toxic exposures so they can improve client outcomes, with the unaddressed link between chemicals and chronic health problems. We discuss the truth around toxins in our everyday life, from personal care products to feminine hygiene to cookware. As well as diving into understanding regulatory standards, toxicology, phthalates & PFAS.
- [Geeky Magic – Manifesting 2021](https://drstephanieestima.com/podcasts/geeky-magic-manifesting-2021/) - Let’s lean into our MAGIC, Bettys! Learn the difference between wishful thinking and directing your creative consciousness, the principles of manifestation, and how to harness your power to create exactly what you want.
- [American Gods Bruce Langley on Acting, Loneliness, and Self-Care](https://drstephanieestima.com/podcasts/american-gods-bruce-langley-on-acting-loneliness-and-self-care/) - Bruce Langley, a British actor known for his role as Technical Boy in American Gods, is committed to his work and determined to become the world’s greatest actor. We discuss how he prepares, gets into character, and handles criticism— and we learn how Bruce gets into a flow state to perform at his best. Bruce also shares his challenges with loneliness and life’s darker emotions, and he shares some interesting tidbits during a quick Q&A lightning round!
- [Geeky Magic – Winter Supplementation](https://drstephanieestima.com/podcasts/geeky-magic-winter-supplementation/) - Let’s talk wintertime supplementation. Learn why your supplement regimen should change with the season and hear Dr. Stephanie’s list of wintertime supplements, why they’re important, and learn her dosage tips.
- [Joe Polish – Reframing Addiction: How Compassion Can Help On The Path To Recovery](https://drstephanieestima.com/podcasts/joe-polish-reframing-addiction-how-compassion-can-help-on-the-path-to-recovery/) - Joe Polish, an entrepreneur and recovered addict is committed to connecting people to reduce suffering and help people live fulfilling, healthy, and abundant lives. We discuss his definition of addiction, how environment impacts behavior, and psychedelics for trauma healing — and we learn the four things necessary in order to get and stay sober. Joe also shares how to get a copy of his book for free, so be sure to tune in to find out!
- [Geeky Magic – Fasting & Chronic Stress](https://drstephanieestima.com/podcasts/geeky-magic-fasting-chronic-stress/) - A continuation of our Geeky Magic fasting series, today we’re diving into time-restricted fasting and how it helps mitigate the negative impacts of chronic stress on the body. Get insights on the role of cortisol and insulin in the body, as well as how to support glucagon production, and hear Dr. Stephanie’s tips for using time-restricted eating as an everyday tool.
- [AMA #9 – The Vagina Dialogues: Better Sex, Vagina Health, and Menopause.](https://drstephanieestima.com/podcasts/ama-9-the-vagina-dialogues-better-sex-vagina-health-and-menopause/) - Major and I are back for AMA #9 where we talk all things VAGINA! We dive into how to increase vaginal health, why we should prioritize our pleasure, and how we can treat her better and harness her magical powers.
- [Geeky Magic – Water Fasting & Testosterone](https://drstephanieestima.com/podcasts/geeky-magic-water-fasting-testosterone/) - A continuation of our Geeky Magic fasting series, today we’re diving into water fasting and how best to use this modality of hormetic stress. Get insights on teas to drink, if coffee is good or bad, hormones, and Dr. Stephanie’s guidelines to get the most out of your fast.
- [Jennifer Fugo – Skin Health, ‘Leaky Skin’, and How To Heal Skin Conditions like Eczema and Psoriasis](https://drstephanieestima.com/podcasts/jennifer-fugo-skin-health-leaky-skin-and-how-to-heal-skin-conditions-like-eczema-and-psoriasis/) - Jennifer Fugo, MS, LDN, CNS, is a functional clinical nutritionist who is committed to helping people with never-ending “stomach problems”, chronic skin rashes, brain fog, chronic fatigue, and autoimmunity find a way back to their best health. We discuss the 16 root causes of skin problems, the connection between liver and skin health, and “leaky skin” — and we learn healthy skin diet principles to live by. Jennifer Fugo also shares where you can get more free educational content from her, so be sure to listen in so you don’t miss out!
- [Geeky Magic – Fasting & Estrogen](https://drstephanieestima.com/podcasts/geeky-magic-fasting-estrogen/) - A continuation of our Geeky Magic fasting series, today we’re diving into a mini master class on our menstrual cycle and how we can pair it with specific types of fasts.
- [Ben Greenfield – Fat Loss, Muscle Gain, & Diet Tips for Longevity & Performance](https://drstephanieestima.com/podcasts/ben-greenfield-fat-loss-muscle-gain-diet-tips-for-longevity-performance/) - Ben Greenfield, a biohacker, human body and brain performance coach, speaker, New York Times bestselling author, and podcaster, is on a mission to provide the world with practical advice on fat loss, nutrition, human performance, and holistic health. We discuss how to burn fat effectively, reduce inflammation, and provide our body with the best nutrients — and we learn the truth about oils, sugar, and dangerous electromagnetic fields when it comes to inflammation. Ben Greenfield also shares his optimized daily routine, so be sure to tune in so you don’t miss out!
- [Geeky Magic – Fasting & The Holidays](https://drstephanieestima.com/podcasts/geeky-magic-fasting-the-holidays/) - Seasonal stress, parties, and comfort foods. With the Holidays approaching rapidly, this time of year can seem to be an uphill battle with the diet. In this episode, we’re talking fasting and how to do that around the holidays. Have your own diet or health questions?
- [Dr. Joan Rosenberg – Emotional Mastery & How to Really Feel](https://drstephanieestima.com/podcasts/dr-joan-rosenberg-emotional-mastery-how-to-really-feel/) - Dr. Joan Rosenberg, a highly-regarded expert psychologist, master clinician, trainer, consultant, and the creator of Emotional Mastery™ and Emotional Mastery Training™, is passionate about helping people create a life they love. We discuss the eight unpleasant feelings, the science behind them, and their purpose — and we learn how to work through feelings, “ride the wave”, and cultivate unwavering confidence, resilience, and emotional mastery. Dr. Rosenberg has a special free gift to share, so be sure to tune in and find out what it is!
- [Geeky Magic – Chronic Cardio](https://drstephanieestima.com/podcasts/geeky-magic-chronic-cardio/) - Is all that cardio actually doing something? Learn how to make every workout count without running yourself into the ground in today’s episode.
- [Trina Felber – The Truth About Oral Health](https://drstephanieestima.com/podcasts/trina-felber-the-truth-about-oral-health/) - Trina Felber, a dental health and natural skincare expert and founder of Primal Life Organics, is dedicated to sharing the truth about the products we use in our mouths and on our bodies. We discuss the link between our oral microbiome and our overall health — and we learn what ingredients to avoid in order to keep our mouths clean, bodies healthy, and teeth pearly white. Trina has a way to make healthy oral care easy, so be sure to tune in and find out what she has to offer!
- [Geeky Magic – Fat Loss](https://drstephanieestima.com/podcasts/geeky-magic-fat-loss/) - There is a difference between fat loss and weight loss. Learn how to become a fat-burning machine in a way that is healthy, sustainable and effective.
- [Dr. Elisa Song – Covid-19, Kids, and Immune Resilience](https://drstephanieestima.com/podcasts/dr-elisa-song-covid-19-kids-and-immune-resilience/) - Dr. Elisa Song, a holistic pediatrician and founder of Whole Family Wellness and Healthy Kids Happy Kids, is passionate about helping kids thrive and reach their fullest potential. We discuss her experience with COVID-19, the things she did to help her child heal in the hospital, and what she recommends families do to increase their cellular resilience — and we learn some tips from Dr. Elisa’s Pandemic Immune Support Plan so we can equip our kid’s bodies for whatever comes their way. Elisa has many helpful resources for parents, so tune in to hear how to get access!
- [Geeky Magic – Beauty & Symmetry](https://drstephanieestima.com/podcasts/geeky-magic-beauty-symmetry/) - There is a connection between health and beauty—and beauty and symmetry. Learn why symmetry is important for your health and how to assess and improve it with exercises, stretches, diet, and a healthy skincare routine.
- [AMA #8 – Relationships, Melatonin, Muscles, & Moon Cycles](https://drstephanieestima.com/podcasts/ama-8-relationships-melatonin-muscles-moon-cycles/) - Major and I are back for AMA #8 where we dedicate an entire episode to answering your juiciest questions. We dive into managing triggers, maintaining healthy melatonin levels, moon cycle tracking, muscle gains, and cultivating powerful female friendships.
- [Geeky Magic – Gluten, Dairy, and Chronic Pain](https://drstephanieestima.com/podcasts/geeky-magic-gluten-dairy-and-chronic-pain/) - Are gluten and dairy the culprits behind your chronic suffering? Learn how the inflammation from gluten and dairy impacts your body and mind, and do an experiment to see if it’s time to eliminate them from your diet for good.
- [Dr. Carrie Jones – Female Hormones: Explained](https://drstephanieestima.com/podcasts/dr-carrie-jones-female-hormones-explained/) - Dr. Carrie Jones, a functional medicine women’s health and hormone doctor and the Medical Director for Precision Analytical Inc, is dedicated to helping people understand their bodies and take control of their health. We discuss the relationship between our hormones, immune system, and gut health— and we learn practical ways to balance our hormones for better overall health. Carrie has a great free resource to learn more, so tune in to hear how to get access!
- [Geeky Magic – New Study: Intermittent Fasting Doesn’t Help Weight Loss?](https://drstephanieestima.com/podcasts/geeky-magic-new-study-intermittent-fasting-doesnt-help-weight-loss/) - Is intermittent fasting still a thing? Learn what a recent study by Dr. Ethan Weiss found, and think critically to determine how you want to proceed with your own eating habits.
- [Dr. Maya Shetreat – Plant Medicines, Mushrooms, and MDMA](https://drstephanieestima.com/podcasts/dr-maya-shetreat-plant-medicines-mushrooms-and-mdma/) - Dr. Maya Shetreat, a neurologist, herbalist, urban farmer, founder of the Terrain Institute, and author of The Dirt Cure, is a transformational healer who is passionate about our reconnection to the sacred natural world. We discuss spirituality and reconnecting to ourselves as women— and we explore the benefits of plant medicine, expanded consciousness, and an intimate understanding of our universal connectedness. Maya has many opportunities for continued growth and education, so tune in to learn what she has to offer!
- [Geeky Magic – The Link Between Posture and Brain Health](https://drstephanieestima.com/podcasts/geeky-magic-the-link-between-posture-and-brain-health/) - Did you know that your posture and brain health are connected? Understand how bad posture affects your body, and, in turn, your brain, and stand tall with some easy posture-boosting tips to live by.
- [Lisa Nichols – Secrets To Self Love & Transformation](https://drstephanieestima.com/podcasts/lisa-nichols-secrets-to-self-love-transformation/) - Founder and Chief Executive Officer of Motivating the Masses, Lisa Nichols, inspires us to pick up the pen and write our own story. We discuss self-love, balancing masculine and feminine energy, and the journey back to the self so we can embrace every beautiful side of ourselves and thrive. Lisa also has an exciting opportunity for those who want to make an impact through speaking, so keep an ear out for the details!
- [Nadine Artemis – Natures Powerful Oral & Skin Care](https://drstephanieestima.com/podcasts/nadine-artemis-natures-powerful-oral-skin-care/) - Living Libations founder Nadine Artemis gives us the deep dive into natural care. We discuss the common problems and natural solutions for your oral microbiome, dental health, and skin care. Nadine also gave us a special gift, listen for that easter egg!
- [Geeky Magic – Morning Routines Are Sexist](https://drstephanieestima.com/podcasts/geeky-magic-morning-routines-are-sexist/) - In this Geeky Magic, I’m going to explain why as women we need to focus on creating our own morning routines separate from our male counterparts. I’ll go over the common pitfalls to avoid and outline the core building blocks that make a morning routine (in my opinion) one of the best parts of your day.
- [Geeky Magic – C is For Cortisol](https://drstephanieestima.com/podcasts/geeky-magic-c-is-for-cortisol/) - Cortisol left unchecked can be a silent killer! Understand its function in the body, how to identify unhealthy levels, and how to mitigate chronic cortisol levels with some actionable protocols.
- [Best Podcast Moments – 1 Year Anniversary](https://drstephanieestima.com/podcasts/best-podcast-moments-1-year-anniversary/) - The podcast turns a year old on this episode! Stephanie Major and I sit down and talk about all the powerful and magical moments that have happened over this past year. We also give you a sneak peak on potential upcoming guests and topics that I’m super excited to bring to the pod.
- [Geeky Magic – A is For Androgens](https://drstephanieestima.com/podcasts/geeky-magic-a-is-for-androgens/) - Androgens are apart of the most common hormonal derangements in women between 18-44 years old. I’m going to uncover some of the signs, symptoms, and strategies that you can start today to get this hormone under control.
- [Dr. Jeff Spencer – Developing A Champion’s Mindset](https://drstephanieestima.com/podcasts/dr-jeff-spencer-developing-a-champions-mindset/) - In this episode, get mentored in mindset by one of the top performance coaches in our lifetime. Dr. Jeff Spencer is here to discuss the practical steps to revolutionizing your mindset and setting you on a path to championing your goals. The same methods he’s used on Tiger Woods, Richard Branson, and many other high performers.
- [Geeky Magic – E is For Estrogen](https://drstephanieestima.com/podcasts/geeky-magic-e-is-for-estrogen/) - Take the dive with me to understand clues to healthy and unhealthy estrogen levels and a geeky estrogen metabolism 101 class with me! I cover how our bodies go through three distinct phases of metabolism and some dietary recommendations for those that need to boost healthy estrogen metabolism levels.
- [Nick Nanton & Gio Marsico – How To Make Your Dreams Come True](https://drstephanieestima.com/podcasts/nick-nanton-gio-marsico-how-to-make-your-dreams-come-true/) - We all have dreams for a reason. In this episode, I sit down with two brilliant dreamers Nick Nanton and Giovanni Marsico to discuss ambitious dreams and their upcoming documentary Dreamers. They interviewed some of the most prolific dreamers like Lisa Nichols, Richard Branson, Seth Godin, Emily Fletcher, Jim Kwik, Jessica Cox, and have linked the common themes to their success. Listen in to get the actionable steps to take for tapping into your genius and making dreams a reality.
- [Geeky Magic – Women Are The Soil](https://drstephanieestima.com/podcasts/geeky-magic-women-are-the-soil/) - Breaking down the cadence of the feminine cycle and the steps you can take today to recognize and embody your cyclical magic.
- [Kate Northrup – Time & Energy Management for Ambitious Women](https://drstephanieestima.com/podcasts/kate-northrup-time-energy-management-for-ambitious-women/) - Reconnect with yourself and your innate cycles in this Better episode. Kate Northrup and I discuss the mindset shifts that will show you how you can master your time and output without feeling overdone.
- [Geeky Magic – Men Are The Seed](https://drstephanieestima.com/podcasts/geeky-magic-men-are-the-seed/) - Get insights into male hormones and the steps you can take today to support healthy testosterone levels for your man!
- [Nicole LePera – Healing Trauma w. The Holistic Psychologist](https://drstephanieestima.com/podcasts/nicole-lepera-healing-trauma-w-the-holistic-psychologist/) - Nicole LePera, aka The Holistic Psychologist, shows us the importance of becoming more aware of ourselves and gives some frameworks on how we all can start on a path towards better consciousness and healing our past traumas.
- [Geeky Magic – Building Strong Adult Immunity](https://drstephanieestima.com/podcasts/geeky-magic-building-strong-adult-immunity/) - Get best practices and personal protocols used to build strong immune systems. It’s easier than you think! Listen in and get some geeky tips from foods, supplements, exposure, and home care.
- [Lauren Roxburgh – The Power Of Your Fascia](https://drstephanieestima.com/podcasts/lauren-roxburgh-the-power-of-your-fascia/) - We dive into the world of your fascia! It’s the connective tissue that plays an integral role in your overall body wellbeing. Lauren Roxburgh joins us today to break down everything fascia, our pelvic floor; how to strengthen it #viginaselflove, along with a journey through our body to explore how we can use certain therapies to release tension and energy that’s been stored there.
- [Special Feature On David Neagles Podcast](https://drstephanieestima.com/podcasts/special-feature-on-david-neagles-podcast/) - In this episode, you’ll learn a little more about the differences between men and women with how they each approach success, what women struggle with, with being successful, and differences between men and women with sex.
- [Geeky Magic – Building Up Our Kids Immunity](https://drstephanieestima.com/podcasts/geeky-magic-building-up-our-kids-immunity/) - Get best practices and personal protocols used to build strong immune systems in your children. It’s easier than you think! Listen in and get some geeky tips from foods, supplements, exposure, and home care.
- [Dr. Dale Bredesen – Round 2 – Reducing Your Risk Of Dementia](https://drstephanieestima.com/podcasts/dr-dale-bredesen-round-2-reducing-your-risk-of-dementia/) - Get the protocols for optimal brain health and reducing your exposure to harmful Dementagens in today’s episode of the Better Podcast. Alzheimer’s expert Dr. Dale Bredesen joins us for round 2 to discuss how to better understand cognitive health and the action you can take to implement ideal cognitive health for you and your loved ones.
- [Geeky Magic – What You Gain Through Menopause](https://drstephanieestima.com/podcasts/geeky-magic-what-you-gain-through-menopause/) - Get practical and actionable advice that can equip you to move into and through menopause, taking full advantage of this period of time for you. Understand some of the common challenges that lay ahead and how to mitigate them, learn how to adapt your exercise and diet to changing hormones, and much more on this Geeky Magic episode.
- [Ari Whitten – How To Regulate Your Energy Levels](https://drstephanieestima.com/podcasts/ari-whitten-how-to-regulate-your-energy-levels/) - Learn strategies on how you can correct your fatigue, get cortisol levels in check, and master your energy levels day in and day out.
- [Geeky Magic – Breast Tenderness](https://drstephanieestima.com/podcasts/geeky-magic-breast-tenderness/) - Breast tenderness is common but not normal ladies. There are some specific reasons why this might be happening to you and I will walk through some protocols on what you can do about it.
- [Dr. John Berardi – What Makes An Influential Coach](https://drstephanieestima.com/podcasts/dr-john-berardi-what-makes-an-influential-coach/) - What makes an amazing coach? Dr. John Berardi joins Dr. Stephanie for an insightful dive into the mechanics of great coaching and highlights the key behaviors that both the coach and coachee must adopt for an amazing relationship. Johns methodology and framework extend far beyond the coaching dynamic and can be applied multiple areas of professional and personal life.
- [Geeky Magic – Menstruation 101](https://drstephanieestima.com/podcasts/geeky-magic-menstruation-101/) - I lay out the menstruation cycle timeline and show you the magic that exists right in your own body and how to embrace the changes that are really just your superwoman powers. For the most part we don’t pay much attention to our cycle and there’s a huge difference between what is “normal” vs what is “common”. I want to teach you ladies who are still cyclical, to understand the ins and outs of your period that effect your hormones, diet, and sex life.
- [AMA #7 – Hormones, Ketones, & Weight Loss](https://drstephanieestima.com/podcasts/ama-7-hormones-ketones-weight-loss/) - Major and I are back for AMA #7 where we’ve taken your juicy questions and dedicated them to an entire episode. Diving into understanding Exogenous Ketones, best protocols for healing injuries, some guidelines around IUD’s, and how to approach losing weight and dealing with Diastasis Recti.
- [Geeky Magic – Solving Low Back & Neck Pain](https://drstephanieestima.com/podcasts/geeky-magic-solving-low-back-neck-pain/) - We all deal with some level of low back and neck pain. Dive into the origins and steps to rehabilitate our spines so we all can keep physiological creep at bay and create a more pain free life.
- [Dr. Afrouz Demeri – A Holistic Approach To Fertility](https://drstephanieestima.com/podcasts/dr-afrouz-demeri-a-holistic-approach-to-fertility/) - Dr. Demeri and I focus the episode’s backbone on environmental, social, and nutritional aspects which are key not only to peak fertility but overall wellness. We cover best practices for preconception, we discuss fertility in men, birth control, toxins and detox, and specific diet guidelines for fertility.
- [Geeky Magic – The Cause & Remedies For Brain Fog](https://drstephanieestima.com/podcasts/geeky-magic-the-cause-remedies-for-brain-fog/) - Prepare to jam on inflammation because this is at the core of what “Brain Fog” really is. Chemical Insults, Circadian Biology, and Hormonal Issues all lay in the path to a clearer, sharper, and happier brain. I’m going to lay out exactly what you need to know and how to make brain fog a thing of the past.
- [Dr. Shawn Tassone – Female Sterilization, Endometriosis and Testosterone in Women](https://drstephanieestima.com/podcasts/dr-shawn-tassone-female-sterilization-endometriosis-and-testosterone-in-women/) - Ladies prepare for everything Female Reproductive Health. Dr. Shawn Tassone is on the show to discuss Low Testosterone, Endometriosis, and Birth Control. We break down symptoms, causes, and treatments. Anything you’d need to make better informed decisions about your reproductive health.
- [Geeky Magic – What To Know About Fasting](https://drstephanieestima.com/podcasts/geeky-magic-what-to-know-about-fasting/) - Learn everything you should know about getting started with fasting. Understand the mechanics, the different types of fasts, the potential negative effects of long term caloric restrictions, and if you really should start one.
- [Kim Anami – Unlocking Your Sexual Power](https://drstephanieestima.com/podcasts/kim-anami-unlocking-your-sexual-power/) - Kim Anami reveals her framework for how you can have the best sex ever! Discover the powerful feminine energy that resides in all of us and the steps you can take to unlock it. We discuss how to fix vaginal desensitization, the importance of different orgasims, and a special opportunity to learn from Kim.
- [Phillip McKernan – Living Without Attachment](https://drstephanieestima.com/podcasts/phillip-mckernan-living-without-attachment/) - This episode will open your eyes to our problem with attachment and how to separate from it. Philip McKernan is a master of looking into your past to bring clarity for your future. He’s personally helped me through some incredibly difficult times. I admire him for his blunt and straight to the source mentality. We also dive into why we struggle with vulnerability, where our judgement comes from, and how we can start connecting more with ourselves and the ones around us.
- [Jennifer Kolari – Teenage Parenting For The Modern Parent](https://drstephanieestima.com/podcasts/jennifer-kolari-teenage-parenting-for-the-modern-parent/) - This episode is a continuation of our last conversation and it’s all about TEENagers. If you’re a parent with a teen in the house, this episode is for you. We covered all the bases. Anxiety, Drugs, Sex, Social Media, and how you as a parent can navigate these challenges during this period of your childs development.
- [AMA #6 – Vulnerability Hangovers, Muscle Building, and Relationships.](https://drstephanieestima.com/podcasts/ama-6-vulnerability-hangovers-muscle-building-and-relationships/) - This gets vulnerable. Not only do Major and I get into deep dives around keto diet, hormones, protein synthesis, and relationships; we truly open up our hearts around the divine feminine. This one is for all the women out there and the ones who love them.
- [Dr. Dale Bredesen – Alzheimer’s & Reversing Cognitive Decline](https://drstephanieestima.com/podcasts/dr-dale-bredesen-alzheimers-reversing-cognitive-decline/) - Get the protocols for optimal brain health and reversing cognitive decline in todays episode of the Better Podcast. Alzheimer’s expert Dr. Dale Bredesen joins us to discuss how to better understand cognitive health and the action you can take to implement ideal cognitive health for you and your loved ones.
- [Dr. Sara Gottfried – The Brain & Body Connection](https://drstephanieestima.com/podcasts/dr-sara-gottfried-the-brain-body-connection/) - It’s time to strengthen the brain and body connection. Dr. Sarah Gottfried brings her comprehensive understanding of the different verticals of female health and physiology. Which lays out the framework for dealing with brain fog, pesky weight, pleasure deprivation, and so much more.
- [Kara Lowewentheil – Retraining Your Mind](https://drstephanieestima.com/podcasts/kara-lowewentheil-retraining-your-mind/) - Struggle with negative thoughts, self doubt, or shame? Master Certified Life Coach, Kara Lowewentheil joins us and explains how you can turn your mind from a negative thought factory into a superpower. Frameworks rooted in cognitive psychology-based techniques and feminist theory, will give you the tools to start shifting negative mindsets to good.
- [Dr. Ethan Weiss – The Secrets Behind Cholesterol](https://drstephanieestima.com/podcasts/dr-ethan-weiss-the-secrets-behind-cholesterol/) - Learn the part cholesterol plays in the body and what you need to know for great heart health. Cardiologist Dr. Ethan Weiss joins the podcast where We bring you on a mini crash course through Lipidology, breaking down why we need cholesterol, the different types of cholesterol, how women and men are different when it comes to cardiovascular disease and the Keto Diet, and the alternate diet options for individuals who don’t respond well to Keto.
- [AMA #5 – Keto Diet, Shadow Work, and Parenting During COVID-19](https://drstephanieestima.com/podcasts/ama-5-keto-diet-shadow-work-and-parenting-during-covid-19/) - Dr. Stephanie Estima and Stephanie Major are back together after a long quarantine. They touch base on the positive changes that COVID-19 has brought into their life and how they’ve made the most out of these uncertain times. As always, they answer YOUR questions; this week around the keto diet, benefits of shadow work, and practical parenting advice for families with high stress.
- [Michelle Norris – Paleo f(x) & The 7 Pillars of Health](https://drstephanieestima.com/podcasts/michelle-norris-paleo-fx-the-7-pillars-of-health/) - MICHELLE NORRIS – PALEO F(X) & THE 7 PILLARS OF HEALTH Paleo f(x) co-founder and CEO Michelle Norris joins us for a look into her health philosophy and what pivots her event business is making during this uncertain time. Also, we discuss how fundamentally important tribal-like behaviors are and how that social connection will help
- [Dr. Robert Melillo – Brain Development Explained For Parents](https://drstephanieestima.com/podcasts/dr-robert-melillo-brain-development-explained-for-parents/) - Dr. Robert Melillo, an authority on brain development, comes on the show to discuss developmental imbalances, left brain vs right brain, and breaks down developmental issues to give us an understanding of why it happens and what we can do about it as a parent.
- [Dr. Kelly Brogan – Using Your Depression As A Catalyst](https://drstephanieestima.com/podcasts/dr-kelly-brogan-using-your-depression-as-a-catalyst/) - We all experience depression but how should we deal with it? Dr. Kelly Brogan shares her insights around processing difficult emotions and how we can shift the way we see depression. Get a deeper understanding of how you can change your relationship with difficult emotions and turn them into a potent fuel for personal growth in today’s episode of Better with Dr. Stephanie.
- [A Guided Meditation: The Cure For Our Stress Pandemic](https://drstephanieestima.com/podcasts/a-guided-meditation-the-cure-for-our-stress-pandemic/) - We may not have a cure for the virus but we do have a cure for our stress. Emily Fletcher is here to guide us through a special mindfulness, meditation, and manifestation session. Please find a comfortable seat and prepare yourself for a very special guided meditation.
- [David Neagle – Mindset Shifts For Uncertain Times](https://drstephanieestima.com/podcasts/david-neagle-mindset-shifts-for-uncertain-times/) - DAVID NEAGLE – MINDSET SHIFTS FOR UNCERTAIN TIMES The mind can be unbelievably powerful if trained appropriately. David Neagle joins the podcast today and we discuss how to use the mind as a beneficial tool during these uncertain times. It can be easy to let the mind run wild but we’re here to show you
- [Jim Kwik – The Power Of Your Mind & Becoming Limitless](https://drstephanieestima.com/podcasts/jim-kwik-the-power-of-your-mind-becoming-limitless/) - JIM KWIK – THE POWER OF YOUR MIND & BECOMING LIMITLESS Jim Kwik joins the podcast again for a special conversation around the core concepts of his new book Limitless. Specifically, showing people how to upgrade the potential of their own minds. Get a powerful download on Jim’s formula for motivation, techniques for reframing your
- [Dr. Tom Moorcroft – A Deeper Look at COVID-19](https://drstephanieestima.com/podcasts/dr-tom-moorcroft-a-deeper-look-at-covid-19/) - DR. TOM MOORCROFT – A DEEPER LOOK AT COVID-19 We put Coronavirus under the microscope! Discussing the mechanisms behind the virus to better understand how it interacts with us and how we can prepare ourselves to be the most resilient, both physically and mentally. Tom and Stephanie review some promising treatments in traditional and alternative
- [SPECIAL EPISODE: Anxiety, Fear, & Uncertain Times](https://drstephanieestima.com/podcasts/special-episode-anxiety-fear-uncertain-times/) - This is my direct response to the anxiety and fear that people are experiencing through these uncertain times. My goal on this episode is to help everyone understand what might be driving the anxiety, so you can take responsibility, and go forward to create a better life for yourself and the ones around you. Also, get simple but powerful health practices you can start today.
- [Dr. Stephanie – AMA #4 – Coronavirus & How To Prepare Your Body](https://drstephanieestima.com/podcasts/dr-stephanie-ama-4-coronavirus-how-to-prepare-your-body/) - With the country and world staying home due to Coronavirus, it’s now the PERFECT time to focus on developing healthy lifestyle changes. This AMA focuses on what you can do today to become the most resilient person you can be. Listen in for a current status COVID-19 and how its different, how to look at your diet, fasting techniques, mindset, and sleep all through the lens of dealing with Coronavirus.
- [Dr. Mariza Snyder – Secrets Behind Perimenopause and Menopause](https://drstephanieestima.com/podcasts/1257-2/) - EPISODE 028 DR. MARIZA SNYDER – SECRETS BEHIND PERIMENOPAUSE AND MENOPAUSE This episode is all about understanding the symptoms and practical solutions for perimenopause and menopause. Dr. Mariza Snyder, a functional practitioner and best selling author joins the podcast for this revealing episode around what’s really happening with our hormones. Take away solutions for dealing
- [SPECIAL EPISODE: Coronavirus](https://drstephanieestima.com/podcasts/special-episode-coronavirus/) - I have seen too many callous disregards for Coronavirus and wanted to address what you can do right now and how you should be preparing for it. I discuss the difference between over preparation and panic, why the virility and lethality is separate and distinct from the seasonal flu, social distancing, unexpected places where the virus is being transmitted, and how myself and the family are doing right now.
- [Dallas Hartwig – Living Your Life With The Seasons](https://drstephanieestima.com/podcasts/dallas-hartwig-living-your-life-with-the-seasons/) - EPISODE 027 DALLAS HARTWIG – LIVING YOUR LIFE WITH THE SEASONS Learn how to live better with each changing season in this episode with Dallas Hartwig. Get insights on the challenges we face as a society in a constant state of expansion and how we can create better living by just being more aware of
- [Alex & Cadey Charfen – Creating Thriving Relationships As An Entrepreneur](https://drstephanieestima.com/podcasts/alex-cadey-charfen-creating-thriving-relationships-as-an-entrepreneur/) - EPISODE 026 ALEX & CADEY CHARFEN – CREATING THRIVING RELATIONSHIPS AS AN ENTREPRENEUR Alex and Cadey Charfen deeply know the intricacies of running a business while being married. Not only have they mastered the tools you need to develop a thriving relationship but help hundreds of other entrepreneurs learn the methods that can transform partnerships.
- [Dr. Stephanie – AMA #3 – Nutrition, Fasting, & Dating Tricks](https://drstephanieestima.com/podcasts/dr-stephanie-ama-3-nutrition-fasting-dating-tricks/) - EPISODE 025 DR. STEPHANIE – AMA #3 – NUTRITION, FASTING, & DATING TRICKS Curious on how your hormones influence dieting and weight loss? What about insights on how to eat based off your menstrual cycle? Dr. Stephanie and her co-host Stephanie Major answer your questions in this week’s Ask Me Anything episode. Listen in and
- [Martin Latulippe – Essential Skills For Life Transitions](https://drstephanieestima.com/podcasts/martin-latulippe-essential-skills-for-life-transitions/) - EPISODE 024 MARTIN LATULIPPE – ESSENTIAL SKILLS FOR LIFE TRANSITIONS Martin Latulippe shares his powerful mindset techniques anyone can use today to make life transitions and start feeling the success we all possess. Martin is a world renowned mentor, speaker, and coach who has accompanied thousands of individuals and hundreds of organizations to maximize their
- [Jennifer Kolari – Principles and Frameworks For Great Parenting](https://drstephanieestima.com/podcasts/jennifer-kolari-principles-and-frameworks-for-great-parenting/) - EPISODE 023 JENNIFER KOLARI – PRINCIPLES AND FRAMEWORKS FOR GREAT PARENTING Whether you’re a parent or are thinking about becoming a parent this episode is a MUST. We talked a lot about the difference in the way we interact with our babies verses when children start to acquire language. Also, how we move from responding
- [Dr Joanne Cacciatore – How To Handle Traumatic Grief](https://drstephanieestima.com/podcasts/dr-joanne-cacciatore-how-to-handle-traumatic-grief/) - EPISODE 022 DR JOANNE CACCIATORE – HOW TO HANDLE TRAUMATIC GRIEF In our conversation, we face the topic of grief head on. Discussing why we’re generally afraid of the subject, the different ways to communicate it from children to adults, and some methods that can assist supporting grieving friends or family members through a difficult
- [Melissa Ramos – On Essential Oils, Thyroid Health, & Carnivore Diet](https://drstephanieestima.com/podcasts/melissa-ramos-on-essential-oils-thyroid-health-carnivore-diet/) - EPISODE 021 MELISSA RAMOS – ON ESSENTIAL OILS, THYROID HEALTH, & CARNIVORE DIET Melissa Ramos is a nutritionist, founder of Sexy Food Therapy brand, and has helped hundreds of women heal their hormones through her program Sexy Lady Balls. With a specific background in Chinese medicine, Melissa joins the podcast and shares her insights around
- [Dr. Mark Hyman & Mia Lux – On Relationships, Healthy Eating, & Coming Back to Love](https://drstephanieestima.com/podcasts/dr-mark-hyman-mia-lux-on-relationships-healthy-eating-coming-back-to-love/) - EPISODE 020 DR. MARK HYMAN & MIA LUX – ON RELATIONSHIPS, HEALTHY EATING, & COMING BACK TO LOVE Dr. Mark Hyman is the director of the Cleveland Clinic Center for Functional Medicine, an internationally recognized speaker, and an eleven-time New York Times best-selling author. His wife, Mia Lux, is an international host, comedian & facilitator,
- [James Maskell – On Functional Medicine, Community, & Health Empowerment](https://drstephanieestima.com/podcasts/james-maskell-on-functional-medicine-community-health-empowerment/) - EPISODE 019 JAMES MASKELL – ON FUNCTIONAL MEDICINE, COMMUNITY, & HEALTH EMPOWERMENT Serial healthcare founder, speaker and innovator, James Maskell joins the podcast to discuss his experience with functional and holistic medicine. Dr. Stephanie and James talk about his latest book, The Community Cure and the role of community in influencing health outcomes. James provides
- [Dr. Stephanie – AMA#2 – Hormones](https://drstephanieestima.com/podcasts/dr-stephanie-ama2-hormones/) - EPISODE 018 DR. STEPHANIE – AMA#2 – HORMONES In this special Ask Me Anything episode of Better! With Dr. Stephanie, Dr. Stephanie fields audience questions on the topics of hormones, cortisol, stress and inflammation. Dr. Stephanie and her co-host Stephanie Major talk about normal cortisol patterns, adrenal fatigue, mitochondrial energy and function, and three main
- [David Neagle – On Limiting Beliefs, Proactive Thinking, & Ingredients for a Successful Mind](https://drstephanieestima.com/podcasts/david-neagle-on-limiting-beliefs-proactive-thinking-ingredients-for-a-successful-mind/) - World-renowned money and mindset mentor, podcaster and globally recognized speaker, David Neagle joins the podcast to discuss his experience working with business owners to help improve their confidence and thinking patterns to achieve success. In this episode, Dr. Stephanie and David talk about limited beliefs that we all install within ourselves, and strategies for reshaping those beliefs. David opens up about a near-death experience that inspired him to take control of his life and help others to do the same. Dr. Stephanie and David expound on the differences between the conscious and subconscious minds. Finally, David provides key insights on how to create your own successful mindset.
- [Dr. Gabrielle Lyon – On Building Muscle, Animal v Plant Protein, and Aging](https://drstephanieestima.com/podcasts/dr-gabrielle-lyon-on-building-muscle-animal-v-plant-protein-and-aging/) - EPISODE 016 DR. GABRIELLE LYON – ON BUILDING MUSCLE, ANIMAL V PLANT PROTEIN, AND AGING Functional medical physician and expert in muscle-centric medicine, Dr. Gabrielle joins the podcast to discuss her experience leveraging evidence-based medicine with emerging cutting-edge science to restore metabolism, balance hormones and optimize body composition. Dr. Stephanie and Dr. Gabrielle talk about
- [Dr. Jolene Brighten – On Orgasms, Seed Cycling & Informed Consent](https://drstephanieestima.com/podcasts/dr-jolene-brighten-on-orgasms-seed-cycling-informed-consent/) - In Part Two of her interview, Dr. Stephanie continues her discussion with best-selling author and leading authority on women’s health, Dr. Jolene Brighten. In this iteration, Dr. Stephanie and Dr. Jolene break down some of the impacts that hormonal birth control can have on a woman’s sexual health, including poor lubrication, vaginal wall atrophy, and pelvic floor muscle degradation. Dr. Jolene shares her top ten list of things to know about the added benefits of orgasms. Finally, they discuss post-birth control syndrome, fertility, and alternative forms of natural birth control, including Fertility Awareness Method.
- [Dr. Jolene Brighten – On Hormonal Birth Control, Symptom Management, & Women’s Vitality](https://drstephanieestima.com/podcasts/dr-jolene-brighten-on-hormonal-birth-control-symptom-management-womens-vitality/) - Best-selling author and leading authority on women’s health, Dr. Jolene Brighten joins the podcast to share her experience in the field of hormonal birth control. Dr. Jolene’s work has been featured in the New York Post, Forbes, Cosmopolitan, and ABC News, to name just a few. As a prominent expert in women’s medicine and post-birth control syndrome, Dr. Jolene understands both the positive and negative effects hormonal contraceptives can have on women. Dr. Stephanie and Dr. Jolene talk about brain health, the bias that exists against women in the medical field, and vitality as it related to female physiology. Dr. Jolene references chapters from her latest book, Beyond the Pill. Finally, Dr. Jolene stresses the need for doctors to listen intently to their female patients, as women are the most in-tune with their bodies.
- [Shawn Wells – On Mitochondrial Health, Supplements, & Tribe](https://drstephanieestima.com/podcasts/shawn-wells-on-mitochondrial-health-supplements-tribe/) - EPISODE 013 SHAWN WELLS – ON MITOCHONDRIAL HEALTH, SUPPLEMENTS, & TRIBE Dietician and sports nutritionist, Shawn Wells joins the podcast the share his experience working with mitochondrial health. Widely considered the world’s greatest formulator, Shawn has an eclectic background and understands the important roles energy, recovery and supplements play in maintaining strong health and wellness.
- [Dr. Stephanie – AMA#1 – Fasting](https://drstephanieestima.com/podcasts/dr-stephanie-ama1-fasting/) - EPISODE 012 DR. STEPHANIE – AMA#1 – FASTING In this special Ask Me Anything episode of Better! With Dr. Stephanie, Dr. Stephanie fields audience questions on the topics of fasting and time restrictive eating. Dr. Stephanie takes a deep dive into the health benefits of fasting and strategies for women to integrate fasting into their
- [Dr. Anthony Youn – On Breast Implants, Aging Skin, and Playing God](https://drstephanieestima.com/podcasts/dr-anthony-youn-on-breast-implants-aging-skin-and-playing-god/) - Top cosmetic plastic surgeon and author Dr. Anthony Youn joins the podcast to share his unique experience in the medical field. As a board-certified plastic surgeon, Dr. Anthony understands the importance of asking the right questions and choosing the right plastic surgeon. In this episode, Dr. Stephanie and Dr. Anthony talk all about skin aging, best practices for skin care routines, fat loss, botox, breast augmentation, and the importance of understanding anatomy. Dr. Anthony talks about the inspiration behind his book, Playing God, and the success and acclaim it has garnered throughout the industry. Finally, Dr. Anthony reiterates the importance of reflecting on both the negative and positive potential results before making the decision to have cosmetic surgery.
- [Dr. David Sinclair – Why We Age and Why We Don’t Have To](https://drstephanieestima.com/podcasts/dr-david-sinclair-why-we-age-and-why-we-dont-have-to/) - Harvard Medical School professor, genetics expert, and author Dr. David Sinclair joins the podcast to share his expertise on the subject of molecular genetics and the biology of aging. In this episode, Dr. Stephanie and Dr. David break down the impact that sirtuins and NAD+ have on our longevity. According to Dr. David, aging is twenty percent genetics and eighty percent lifestyle. Thus, the secret to anti-aging can be found in how we choose to live. Dr. Stephanie and Dr. David discuss the epigenetic clock, hormesis, and the benefits of resveratrol. Finally, Dr. David analyzes Horvath’s Clock and speaks to the importance of measuring age accurately.
- [Reversing Grey Hair, Aging and Spermidine with Leslie Kenney](https://drstephanieestima.com/podcasts/reversing-grey-hair-aging-and-spermidine-with-leslie-kenney/) - This week, Dr. Stephanie is joined by Leslie Kenny, founder of Oxford Health Span and Primeadine. In this episode, you will learn about what spermidine is, where it comes from, and how it can reduce some of the hallmarks of aging. They talk about some of the benefits of supplementing with spermidine including how it can impact hair growth, reverse gray hair, promote hair growth, and bring back that natural shine. You will also learn how spermidine may be used to improve deep sleep, support brain health, and influence fat loss.
- [Connor Carrick – On Life in the NHL, Mindset Mastery & Coffee](https://drstephanieestima.com/podcasts/connor-carrick-on-life-in-the-nhl-mindset-mastery-coffee/) - NHL defenseman and mental health advocate, Connor Carrick joins the podcast to share his experiences balancing training, nutrition, and the grind of being a professional athlete. In this episode, Dr. Stephanie and Connor talk all about how mindset affects performance on and off the ice. They discuss failure, adapting to change, and the importance and necessity of self-sacrifice. Finally, Connor shares his long-terms goals and speaks to how he plans to approach life after the NHL.
- [Emily Fletcher – On Mindfulness, Meditation, & Unlocking Your Potential](https://drstephanieestima.com/podcasts/emily-fletcher-on-mindfulness-meditation-unlocking-your-potential/) - Meditation expert, author and entrepreneur, Emily Fletcher joins the podcast to share her experience with coaching and unlocking extraordinary performances through the practice of meditation. Emily is the creator of the Ziva Technique and the founder of Ziva, where she developed her training program. She has been featured in The New York Times, Vogue, and NBC, among others. In this episode, Dr. Stephanie and Emily touch on topics such as mindfulness, meditation and manifesting to unlock your full potential. They discuss emotional detoxification, adaptation energy, and the physiological impact stress has on our lives. Finally, Emily shares best practices that we all can implement for an ideal meditation routine.
- [Todd Herman – On Activating Your Alter Ego](https://drstephanieestima.com/podcasts/todd-herman-on-activating-your-alter-ego/) - Performance coach, author, and mindset expert, Todd Herman joins the podcast to share his experiences assisting athletes, both amateur and professional, achieve higher levels of consistency and performance by sharpening their mental acuity. In this episode, Dr. Stephanie and Todd touch on topics such as imposter syndrome, tribal and cultural narratives, trauma and success. Todd discusses his book, The Alter Ego Effect, and analyzes the difference between the questions of ‘Who are you’ and ‘What are you.’ Finally, Todd shares his own personal strategies for activating his alter ego and provides key insights to help activate the alter ego inside all of us.
- [Danielle LaPorte – On Love, Forgiveness, and the Divine Feminine](https://drstephanieestima.com/podcasts/danielle-laporte-on-love-forgiveness-and-the-divine-feminine/) - Inspirational speaker, entrepreneur, and best-selling author, Danielle LaPorte joins the podcast to share her experiences navigating fear, possibilities, anger, forgiveness, and love throughout her career and personal life. Dr. Stephanie and Danielle discuss leadership and break down what it means to live a life of service. They share their experiences with all things love – self-love, love in relationships and love in motherhood. Finally, Danielle talks about the inspiration behind her book, The Desire Map, and her decision to branch out into podcasting to spread her message.
- [Robin Sharma – On The Framework for a Better Life](https://drstephanieestima.com/podcasts/robin-sharma-on-the-framework-for-a-better-life/) - EPISODE 005 ROBIN SHARMA – ON THE FRAMEWORK FOR A BETTER LIFE Leadership expert, world-renowned speaker and best-selling author, Robin Sharma joins the podcast to share the frameworks and influences that have shaped his core beliefs and development. Dr. Stephanie and Robin talk about the importance of having distinct and purposeful morning routines, as highlighted
- [Dr. Shefali Tsabary - Awake-ish](https://drstephanieestima.com/podcasts/dr-shefali-tsabary-awake-ish/) - Episode 004 Dr. Shefali Tsabary - Awake-ish World-renowned clinical psychologist and best-selling author, Dr. Shefali Tsabary, who specializes in the integration of Eastern philosophy and western psychology is on today's podcast with Dr. Stephanie! Dr. Stephanie and Dr. Shefali define and discuss the framework of conscious parenting. They touch on parenting myths from Dr. Shefali’s
- [Lisa Nichols - On Goals, Forgiveness, and the Permission to Fail](https://drstephanieestima.com/podcasts/lisa-nichols-on-goals-forgiveness-and-the-permission-to-fail/) - Episode 003 Lisa Nichols - On Goals, Forgiveness, and the Permission to Fail Transformational speaker, entrepreneur, and best-selling author, Lisa Nichols is on today's podcast with Dr. Stephanie! From a struggling single mom on public assistance to a millionaire entrepreneur, Lisa’s courage and determination has inspired fans worldwide and helped countless audiences break through, to
- [Jim Kwik – No Brain Left Behind](https://drstephanieestima.com/podcasts/jim-kwik-no-brain-left-behind/) - EPISODE 02 – JIM KWIK – NO BRAIN LEFT BEHIND Learning expert, keynote speaker, trainer and author, Jim Kwik is on today’s podcast with Dr. Stephanie! Dr. Stephanie and Jim talk all about Jim’s unique backstory as ‘the boy with the broken brain.’ After suffering a head injury as a child, Jim struggled with traditional
- [Better! Trailer](https://drstephanieestima.com/podcasts/better-trailer/) - Welcome to Better!, a show that explores personal growth through the philosophy of being better than the day before. Host Stephanie Estima, along with her partner and co-host Giovanni Marisco, will delve deep into topics such as fitness, mindset, nutrition, parenting, sex and intimacy. Dr. Steph shares the inspiration behind starting this podcast as well as a sneak peek of some guests that will appear on the show in the coming weeks. Join her as she embarks on this journey of self-reflection, discover and growth.
- [Elizabeth Gilbert - On Self Awareness](https://drstephanieestima.com/podcasts/elizabeth-gilbert-on-self-awareness/) - EPISODE 01 – ELIZABETH GILBERT – ON SELF AWARENESS Best-selling author, Elizabeth Gilbert is on today’s podcast with Dr. Stephanie! Perhaps most well-known for her memoir Eat, Pray, Love, Elizabeth discusses her latest book. City of Girls is a novel about love, freedom, female sexuality and finding happiness. Dr. Stephanie and Elizabeth discuss the Me
- [Midlife Mastery: Marriage, Motherhood, Muscle & Mindset](https://drstephanieestima.com/podcasts/midlife-mastery-marriage-motherhood-muscle-mindset/) - Gabby Reece discusses the importance of staying true to ourselves while exploring societal pressures, maintaining physical and mental well-being, and building healthy relationships. Watch the full episode at https://youtu.be/FOVmzOb4mRI
- [Navigating Female Hormones, Metabolism, Sleep & More](https://drstephanieestima.com/podcasts/navigating-female-hormones-metabolism-sleep-more/) - In this AMA (ask me anything) episode, Cynthia Thurlow and Dr. Stephanie team up to answer questions on balancing hormones while breastfeeding, getting sufficient sleep, tracking your cycle, contraceptives, detoxification as well as fibrocystic breasts, autoimmune conditions and fibromyalgia, and how hard to push your workouts.
- [How To Not Regret Your Life](https://drstephanieestima.com/podcasts/personal-transformation-intentional-living-creating-passion/) - John Miles joins Dr. Stephanie to discuss living with purpose, pursuing passions, overcoming self-doubt, and prioritizing self-care. Watch the full interview at https://youtu.be/hKprxCIdNRE
- [Can You Thrive in Crisis? Build Your Optimism](https://drstephanieestima.com/podcasts/can-you-thrive-in-crisis-build-your-optimism/) - Dr. Sue Varma explores practical optimism through a blend of Eastern and Western philosophies, delving into stress management, emotional observation, communication dynamics, and the importance of mindful choices for enhancing well-being. Watch the full episode at https://youtu.be/CUYJUkFo5qA
- [5 Minute Cardio? The Science of Reduced Exertion Interval Training with Ulrich Dempfle](https://drstephanieestima.com/podcasts/5-minute-cardio-the-science-of-reduced-exertion-interval-training-with-ulrich-dempfle/) - Meet Ulrich Dempfle, the CEO and co-founder of the Carol Bike, a game-changing exercise equipment that offers efficient workouts in just a few minutes. In this episode, we discuss the psychological resistance to shorter workouts and how the Carol Bike overcomes this by delivering effective results in a short time. The workouts involve intense 20-second sprints, proven to be manageable and beneficial. We explore the science behind the Carol Bike’s short-duration workouts and its impact on fitness indicators.
- [Skin Care, Botox & Hair Loss Remedies](https://drstephanieestima.com/podcasts/skin-care-botox-hair-loss-remedies-with-dr-tony-youn/) - Dr. Tony Youn (America’s Holistic Plastic Surgeon) is an expert in skincare and beauty and in this episode, he and Dr. Stephanie dive deep into the world of skin, aging, and the holistic approach to maintaining youthful skin.
- [Understanding Stress, HRV & Feeling Safe as a Woman](https://drstephanieestima.com/podcasts/understanding-stress-hrv-feeling-safe-as-a-woman/) - Dr. David Rabin is a neuroscientist, board-certified psychiatrist, and health tech entrepreneur with over a decade of dedicated research on the effects of chronic stress in humans.
- [Fat Accumulation & Female Metabolism](https://drstephanieestima.com/podcasts/fat-accumulation-female-metabolism-with-dr-benjamin-bikman-2/) - In this special rebroadcast, Dr. Benjamin Bikman, the renowned metabolic research scientist is back. And in this episode, he and Dr. Stephanie dive into the complexities of insulin resistance and sensitivity during the menstrual cycle, and also discuss the importance of protein and the best types to include in your diet. Dr. Bikman is an
- [A Masterclass in Flexible Dieting, Protein & Nutrition](https://drstephanieestima.com/podcasts/a-masterclass-in-flexible-dieting-protein-nutrition-with-alan-aragon/) - Alan Aragon is a seasoned nutrition researcher and educator with over 30 years of experience in the fitness industry. Alan is renowned as an OG, pioneering the industry’s movement towards evidence-based information in the fitness world.
- [Menopause Bootcamp: Hormone Therapy, Weight Management, and The Grandmother Effect](https://drstephanieestima.com/podcasts/menopause-bootcamp-hormone-therapy-weight-management-and-the-grandmother-effect-with-dr-suzanne-gilberg-lenz/) - Dr. Suzanne Gilberg-Lenz is not only a medical expert but she is also a champion for women’s empowerment and public education. So you can already understand why she is a guest on this particular podcast.
- [Calories, Protein, and Building Skeletal Muscle](https://drstephanieestima.com/podcasts/calories-protein-and-building-skeletal-muscle-with-layne-norton/) - In this week’s episode, we welcome Layne Norton, founder of BIOLAYNE. He has a Bachelors in Neuroscience, and a PHD in Nutritional Sciences, so we had a lot to cover here on the Better Show. We revisit the age old discussion of Calories in & Calories out, along with Metabolic Adaptation. We debunk some myths about protein intake and it’s effect on key organs in the human body. We also chat about the behavioral side of fat loss, and accountability when it comes to dieting, and tracking your progress but alas, we are all human. We round out the podcast with Layne’s opinion on women fearing body building will make them look too muscular, and the lifestyle shift needed for those who want to make a fundamental change in regards to their health.
- [The Art Of Balancing Your Blood Sugar as a Woman](https://drstephanieestima.com/podcasts/the-art-of-balancing-your-blood-sugar-as-a-woman-with-kelly-leveque/) - The one and only Kelly Leveque joins me today on BETTER! and I couldn’t be more excited to share this conversation with you. Kelly is a certified functional nutritionist, wellness expert, and best-selling author and a mother of 2 young boys (with a little one on the way!). In this episode we dive into the magic of functional medicine, the differences between men and women’s lives & routines, and Kelly gives a masterclass on blood-glucose and how to balance your own. I hope you enjoy this conversation as much as I did, get ready to take some notes!
- [An Exploration of Flexible Dieting, Protein & Nutrition](https://drstephanieestima.com/podcasts/an-exploration-of-flexible-dieting-protein-nutrition-with-alan-aragon/) - 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!
- [Better Physical Performance, Cardiorespiratory Fitness & Making Friends with Erik Korem](https://drstephanieestima.com/podcasts/better-physical-performance-cardiorespiratory-fitness-making-friends-with-erik-korem/) - In this fascinating conversation with sports scientist Erik Korem, he and Dr. Stephanie dive deep into unlocking better physical performance, enhancing psychological flexibility, optimizing your health without sacrificing time, and yes, even the art of making friends.
- [Algae for Energy, Recovery, and Great Skin with Catharine Arnston](https://drstephanieestima.com/podcasts/algae-for-energy-recovery-and-great-skin-with-catharine-arnston/) - Explore the incredible benefits of algae with Catharine Arnston. First, you need to know that it’s not a supplement, but a true superfood. This episode focuses on two remarkable algae varieties: spirulina, a vibrant blue-green algae packed with collagen, B vitamins, and essential amino acids, and chlorella, another green gem with unique properties. Discover the differences between these algae powerhouses, when and how to incorporate them into your daily routine, and the science behind their health-boosting effects.
- [A Masterclass on Perimenopause (Pt. 2)](https://drstephanieestima.com/podcasts/a-masterclass-on-perimenopause-pt-2/) - We’re back with Part 2 of the perimenopause series! If you missed Part 1 you can listen to it here before checking out today’s episode. In this episode, we talk about supplements and bioidenticals for all the Bettys in perimenopause. Dr. Stephanie shares her supplement recommendations and some useful tips for caring for your skin
- [A Masterclass on Perimenopause (Pt. 1)](https://drstephanieestima.com/podcasts/a-masterclass-on-perimenopause-pt-1/) - 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!
- [A Deep Dive on Exercising as a Woman with Tara Garrison](https://drstephanieestima.com/podcasts/a-deep-dive-on-exercising-as-a-woman-with-tara-garrison/) - 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 healthy habits as a parent!
- [A Deep (Sleep) Dive for Perimenopause with Dr. Michael Breus](https://drstephanieestima.com/podcasts/a-deep-sleep-dive-for-perimenopause-with-dr-michael-breus/) - As a sleep expert, Dr. Breus advises women going through perimenopause and menopause to establish a regular, consistent sleep schedule to manage the hormonal shifts associated with these transitions. He also recommends deep breathing, hydration, and getting sunlight.
- [Hormone Optimization: Testosterone, HRT, Hair Loss & Obesity with Dr. Kyle Gillett, MD](https://drstephanieestima.com/podcasts/hormone-optimization-testosterone-hrt-hair-loss-obesity-with-dr-kyle-gillett-md/) - In this rebroadcast of the orginal conversation from earlier this year, Dr. Kyle Gillett and Dr. Stephanie discuss hormones, focusing on the nuances of testosterone, dihydrotestosterone, and DHEA, and how these hormones transform the various stages of life. Dr. Kyle Gillett and Dr. Stephanie embark on a deep dive into the intricate world of hormones,
- [Mitochondria, Muscle Mass, and Urolithin A with Dr. Anurag Singh](https://drstephanieestima.com/podcasts/mitochondria-muscle-mass-and-urolithin-a-with-dr-anurag-singh/) - Dr. Anurag Singh, an expert in urolithin A research, joins Dr. Stephanie to shed light on the potential health benefits of Urolithin A. This compound, found in foods such as pomegranate, raspberries, pecans, and walnuts, has been linked to improved muscle function, cardiovascular health, brain cognition, skincare, and more by boosting mitochondrial function.
- [Lessons from the Pandemic from an ICU doctor with Dr. Kwadwo Kyeremanteng](https://drstephanieestima.com/podcasts/lessons-from-the-pandemic-from-an-icu-doctor-with-dr-kwadwo-kyeremanteng/) - Dr. Kwadwo is not only a dedicated healthcare professional but also a passionate researcher committed to optimizing ICU resources and improving access to palliative care without compromising quality. He founded the Resource Optimization Network, a groundbreaking research group dedicated to reducing healthcare spending while maintaining exceptional care standards.
- [How to Manage Stress, Hormones, & Burnout with Dr. Neha Sangwan](https://drstephanieestima.com/podcasts/how-to-manage-stress-hormones-burnout-with-dr-neha-sangwan/) - Contrary to popular belief, burnout is not a liability; it is a wake-up call. To reverse it, you need a different kind of prescription, one that addresses the root causes. In this episode, Dr. Neha Sangwan and Dr. Stephanie delve into the physical and psychological consequences of stress on the body.
- [Setting Boundaries, Honoring Your Cycle, And Reclaiming Your Feminine Power With Jenn Pike](https://drstephanieestima.com/podcasts/setting-boundaries-honoring-your-cycle-and-reclaiming-your-feminine-power-with-jenn-pike/) - Women aren’t little men. But in our often toxic society, we are made to feel as such, and our powerful feminine energy is being subdued. In this episode, Dr. Stephanie and Jenn Pike reveal how to set firm boundaries,
- [Nutritional Alchemy, Chakras and Energy Healing with Serena Poon](https://drstephanieestima.com/podcasts/nutritional-alchemy-chakras-and-energy-healing-with-serena-poon/) - What is nutritional alchemy? How are energy and food connected? In this episode, Dr. Stephanie and Serena Poon, nutritionist, culinary alchemist, and celebrity chef, discuss reiki healing, the chakras, and what all of that has to do with how we eat and interact with our food. They dive deep into ways to use food for healing and mastering the power of surrender. Discover how to enhance every aspect of your life through thoughtful gratitude practice, setting healthy boundaries, and eliminating stress.
- [Navigating Life Through Love & Forgiveness with Danielle Laporte](https://drstephanieestima.com/podcasts/navigating-life-through-love-forgiveness-with-danielle-laporte/) - The Better Show welcomes Danielle Laporte, a best selling author, business strategist and poet to chat with us about how to live our lives through love and forgiveness. We begin our podcast discussing the hyper polarization in society post-pandemic, the polarization in our relationships, and the ego within that is coming to the surface. How holding onto the hate and frustration is unhealthy, and will negatively impact others around you whom you may hold dear. Learning to forgive, even if it doesn’t come naturally to you, may be the way forward. Danielle touches on embracing your inner child not in the traditional way, as well and letting the virtue signallers virtue signal. We wrap up this in depth discussion by chatting about Religion and Spirituality, and how you can pick up Danielle’s new book “ How to Be Loving: As Your Heart Is Breaking Open and Our World Is Waking Up”. Thanks to Danielle for coming on the show, we cannot wait until the next one.
- [Masterpiece Lives Start with Masterpiece Days – A Conversation on Areté with Brian Johnson](https://drstephanieestima.com/podcasts/masterpiece-lives-start-with-masterpiece-days-a-conversation-on-arete-with-brian-johnson/) - Brian Johnson is the founder and CEO of Heroic, a modern-day philosopher, and a global influencer. In this episode, Dr. Stephanie and Brian delve into his new book, “Areté: Activate Your Heroic Potential,” exploring the virtues necessary for living a fulfilled life.
- [Ketosis, Exogenous Ketones, & Female Metabolism with Dominic D’Agostino](https://drstephanieestima.com/podcasts/ketosis-exogenous-ketones-female-metabolism-with-dominic-dagostino/) - Dr. Stephanie speaks with one of the most renowned experts in the ketogenic diet field, Dominic D’Agostino. They dive into the benefits of the keto diet, including feeling full longer, hunger, and the ease of calorie restriction. They discuss keto and its effects on the microbiome. You’ll learn how to measure ketosis effectively, and the benefits of exogenous ketones. Discover the relationship between ketones and cancer, salt VS ester, what the ideal ketone levels are, how to go about fasting, PCOS, and supplement stacking. This episode is jam-packed with proven knowledge and will give you a solid foundation for understanding the ketogenic diet.
- [How To Get Out Of A Rut](https://drstephanieestima.com/podcasts/how-to-get-out-of-a-rut/) - We all fall into a rut sometimes. And that’s human. But you shouldn’t allow a rut to consume you and keep you stuck forever. Dr. Stephanie discusses mental health, her top proven ways to get out of a rut, and how to channel your womb power. You’ll understand why communication is key and how to make friends with your ego.
- [How To Eat More Without Gaining Weight with Reverse Dieting](https://drstephanieestima.com/podcasts/how-to-eat-more-without-gaining-weight-with-reverse-dieting/) - In this eye-opening episode, Dr. Stephanie reveals how to eat more without gaining weight through “reverse dieting.” Mind-blowing? Tune in to discover the scientific data behind this concept. She dives into the problem of undereating and how to identify if you’re doing it, the correct balance between energy and metabolism, and the factors that control “calories-in-calories-out.” She discusses the Basal Metabolic Rate (BMR) and metabolic adaptation. Finally, Dr. Stephanie gives you a roadmap for applying the “reverse dieting” framework, what to consider, and how to track your progress.
- [These Are The Hacks + Products I'm Obsessed With This Holiday Season](https://drstephanieestima.com/podcasts/these-are-the-hacks-products-im-obsessed-with-this-holiday-season/) - Dr. Stephanie shares her favorite things – from skincare products for the winter season to unconventional beauty hacks you can try at home, red light therapy, and metabolic health. She’ll teach you all her proven tips and tricks to help you survive and even enjoy the upcoming cold months. And since the season of giving is upon us, Dr. Stephanie will reveal her favorite jewelry, shoes, workout gear, and clean makeup to gift yourself or the ladies in your life.
- [The Ultimate Keto Mashup – How, When, And Why To Follow A Ketogenic Diet For Women](https://drstephanieestima.com/podcasts/the-ultimate-keto-mashup-how-when-and-why-to-follow-a-ketogenic-diet-for-women/) - The Ultimate Keto Mashup – How, When, And Why To Follow A Ketogenic Diet For Women
- [Heal Your Gut And Discover What Your Bowel Movements Should Look Like](https://drstephanieestima.com/podcasts/heal-your-gut-and-discover-what-your-bowel-movements-should-look-like/) - Talking about your bowel movements as part of your overall gut health picture is essential. And yet, the topic is still something of a taboo. In this episode, Dr. Stephanie and Dr. Mary Pardee get into the details you’ve always wanted to know but perhaps didn’t feel comfortable asking about. You’ll find out what a normal bowel movement should look like, how fasting and your period affect it, and ways to aid the process mechanically. They’ll guide you through recognizing the symptoms of poor digestive health including IBS and SIBO, as well as the intricate connection between your brain, emotions, and gut.
- [How I Trained And Ate To Get Into Magazine Cover Shape](https://drstephanieestima.com/podcasts/how-i-trained-and-ate-to-get-into-magazine-cover-shape/) - Dr. Stephanie takes you behind the scenes of her cover shoot for Strong Fitness Magazine. She’s revealing her exact nutrition and training plan to get her into cover shape, how she approached refueling her body after, and what you can do to set yourself up for a lifetime of lean gains and wholesome nutrition.
- [Meet My Fitness Coach And Get Her Trusted Tips For Building Muscle And Getting Into Magazine Cover Shape](https://drstephanieestima.com/podcasts/meet-my-fitness-coach-and-get-her-trusted-tips-for-building-muscle-and-getting-into-magazine-cover-shape/) - Dr. Stephanie interviews Jennifer Van Barneveld-Pe aka Coach JVB who helped her prepare for the Strong Fitness Magazine cover. They go over resistance training, why it’s impossible to build muscle on a low-calorie diet, and how to structure your build phase for optimal results. You’ll understand the importance of cardio, how to build an X Frame, and why training your upper body is absolutely crucial. Finally, Dr. Stephanie and Coach JVB will reveal the mindset around failure training, the power of coaching, and take you behind the scenes of the cover shoot experience and the reverse diet that D.r Stephanie adopted right after.
- [Remedy Your Histamine Intolerance Through Eliminating Your Enemy Foods, Healing The Gut, And Using Supplements Strategically](https://drstephanieestima.com/podcasts/remedy-your-histamine-intolerance-through-eliminating-your-enemy-foods-healing-the-gut-and-using-supplements-strategically/) - In this episode, Dr. Stephanie talks about the prevalent but little diagnosed histamine intolerance. She demystifies what histamines are and how to spot the symptoms of intolerance. You’ll find out which popular foods are making it worse and which hero supplements can help. Finally, she’ll reveal how to strategically follow a two-week food elimination process to remedy your histamine intolerance and start bringing your favorite foods back into your diet.
- [Become Cliterate, Break The Stigma Of Self-Pleasure, And Understand Your Goddess Anatomy](https://drstephanieestima.com/podcasts/become-cliterate-break-the-stigma-of-self-pleasure-and-understand-your-goddess-anatomy/) - Questions related to sex, female pleasure, and anatomy have been taboo for decades. That ends now. Dr. Stephanie and Dr. Laurie Mintz explore all things sex including the definition of cliteracy and orgasm equality. They discuss the problems with porn and the orgasm gap between men and women. You’ll learn how the G-Spot has impacted women, key facts about your female anatomy, and how to advocate for your own pleasure. Dr. Stephanie and Dr. Mintz discuss losing your virginity, pregnancy, and subsequent vaginal loosening. Tune in to become fully clitorate and get all your burning questions about female sexuality answered.
- [Master The Black Magic Of Indulgences & Stay On Track During The Holidays](https://drstephanieestima.com/podcasts/master-the-black-magic-of-indulgences-stay-on-track-during-the-holidays/) - In this Geeky Magic episode, Dr. Stephanie talks about our eternal frienemy – indulgence. While the occasional treat is perfectly fine and in fact, good for the soul, indulging can quickly take a toxic turn if it becomes a chronic occurrence. She gives you her proven strategies for managing indulgences, using exercise to burn glucose (also known by its street name – sugar), and how to prioritize protein and fat to stay in optimal shape for the rest of your life. You’ll get Dr. Stephanie’s secrets on resistance training and learn how it affects your adipose tissue as well as strategies to manage your kids’ candy intake because ’tis the season for sweets.
- [The Ultimate Fasting Guide For Women](https://drstephanieestima.com/podcasts/the-ultimate-fasting-guide-for-women/) - This is your ultimate guide to fasting. Find out how long you should fast, what breaks your fast, expert hacks to make the process easier, and the difference between the two key types of fasting. The truth is that male and female bodies react differently to fasting which is why you need to empower yourself with the correct information to make it work for you. If you’ve wondered how your hormones affect your fast and what happens during menopause – press play to get all of your questions answered.
- [How To Detoxify and Lose Weight with Dr. Alejandro Junger MD](https://drstephanieestima.com/podcasts/1878-2/) - In this episode with Dr. Alejandro Junger, we’ll go deep into all things detox. We’ll clarify what it means to detoxify, how to do so, the co-factors that influence the process, and ways to identify the signs of poor detoxification. We’ll look at the science vs real-world results and give you tips on starting a safe and effective detox program.
- [Boost Your Metabolism (The Best Advice of 2021)](https://drstephanieestima.com/podcasts/boost-your-metabolism-the-best-advice-of-2021/) - In the ultimate metabolism mashup episode, Dr. Stephanie features the facts you need to know and understand in order to live a long and healthy life. You’ll dive into insulin and its dysregulation, mitochondrial dysfunction, what it means to be “skinny fat” and exposure vs behavior. You’ll find out how fat cells grow and learn about mTOR, protein restrictions, and the diet of the Blue Zone centenarians.
- [Women, Food, and Hormones with Dr. Sara Gottfried](https://drstephanieestima.com/podcasts/women-food-and-hormones-with-dr-sara-gottfried/) - Ever wonder why men drop dozens of pounds on the ketogenic diet while women stagnate or worse – gain weight? In this episode, we uncover how the keto diet for women is dramatically different than the one for men, discussing the role of hormones and signs of hormonal imbalance in the female body. We talk about the Human Growth Hormone (HGH), detoxification pathways, stress, fasting, and what happens after ketosis.
- [Thyroid Dysfunction Demystified: Signs, Symptoms, And Remedies With Elle Russ](https://drstephanieestima.com/podcasts/thyroid-dysfunction-demystified-signs-symptoms-and-remedies-with-elle-russ/) - Thyroid dysfunction is no longer a mystery. Tune in to this episode with Dr. Stephanie and Elle Russ where they delve into the early mental health and cognitive signs of thyroid issues. You’ll discover the role of your hormones, what hormone replacement can do to help, and which supplements to integrate into your diet to begin healing. Dr. Stephanie and Elle Russ will explain what optimal lab values and rages should look like and share important diet and lifestyle considerations. Finally, they’ll give you advice on how to find the right care and doctor for yourself.
- [Red Meat For Female Hormones, and Longevity with Diana Rodgers RD](https://drstephanieestima.com/podcasts/red-meat-for-female-hormones-and-longevity-with-diana-rodgers-rd/) - The Better Show welcomes Diana Rodgers, a registered dietitian and co-author of the wildly popular book “Sacred Cow: The Case for (Better) Meat: Why Well-Raised Meat Is Good for You and Good for the Planet”. Diana is a real food nutritionist and a sustainability advocate in Boston, hosts a podcast called “The Sustainable Dish Podcast” and runs her own clinical nutrition practice. We begin the episode by talking about the stigma around meat consumption and what and why our governments have such influence on eating red meat. We discuss the american diet and a brief history of Kellogg’s impact on society at the beginning of it’s breakfast cereal reign in the food industry. Diana explains the misconceptions around methane creation from livestock compared to other industries and it’s impact on greenhouse gasses. How the myriad of plant based products actually use fossil fuels to be created, and how us humans with our diet and nutrition can alter our carbon footprint. Perceptions of what healthy looks like, pushing veganism in public schools and the virtue signaling being put on display on the daily is doing the planet a disservice. We weigh the balance of animal death, our own death as humans, and what animals we save compared to others. We finish today’s episode with Diana diving deeper into alternative protein sources, and how they may benefit us as humans, or perhaps leaving us dissatisfied by crickets and insect protein.
- [Fasting For Women – A Deep Dive with Dr. Mindy Pelz](https://drstephanieestima.com/podcasts/fasting-for-women-a-deep-dive-with-dr-mindy-pelz/) - Dr. Mindy Pelz is becoming a fan favourite here on the Better show! She has been a guest a few times and we have a blast everytime we chat with her, plus some giggles. Mindy has just released her new book “Fast Like a Girl”, and how the female side of fasting is pretty different from the much documented male side of fasting. We talk about fasting and diet culture for teens, and how the menstrual cycle may be more complicated for our daughters in their later teens. We chat about navigating the topic of the birth control pill as a parent, and what the implications of that. We do an overview of the arch of a woman’s menstrual cycle over her life and how we can fast differently during different parts of it. Mindy weighs into the benefits of fasting for women, how it differs from the traditional and male approaches. We always have a ton of fun when Mindy comes on the show, so we hope you enjoy!
- [Your Erotic Blueprint with Jaiya](https://drstephanieestima.com/podcasts/your-erotic-blueprint-with-jaiya/) - Jaiya graces the Better Show with her presence and expertise this week. Jaiya is a somatic sexologist, who has been featured in Gwyneth Paltrow’s “Love, Sex, and Goop” currently on Netflix, along with over 30 years in practice as a sexologist. Today we are talking about your Erotic Blueprint, and the five different types and which one you might be. We dive into what turns you on, turns you off, what gets you in the mood, and what you might have to do with a partner of another blueprint to ignite that flame once again. If you have heard of the Love Languages, you will love this conversation with Jaiya. She has published a book, has courses and quizzes to help feed our hunger for more information and self discovery, so hold onto your hats Betties because this one isn’t one for the children.
- [Healing Adaptogens with Tero Isokauppila](https://drstephanieestima.com/podcasts/healing-adaptogens-with-tero-isokauppila/) - Tero Isokauppila joins us on the Better show this week and we had an awesome conversation that we are very excited for you to hear. Tero is the founder of Four Sigmatic, a mushroom company that you may have heard of. He is Finnish, a self-proclaimed nomad who loves fungi and being a food-preneur. We start off our conversation with a brief overview of mushrooms, and quickly dive into Adaptogens and Cordyceps, when and how to use them and what benefits they may have to your lifestyle & fitness routines. We discuss the thoughts around stress, and how certain fungi, food such as spices and other uncomfortable experiences can have a positive effect on the body and mind. We briefly touch on supplementation for sexual function before getting an education on Ginseng and it’s many beneficial use cases. We round out the episode with an awesome link between Santa Claus and Psychedelic mushrooms and Tero’s advice around the use of Psilocybin in today’s society.
- [Obesity, Lipostats, & Fact Checking Diet Books |with Stephan Guyenet](https://drstephanieestima.com/podcasts/obesity-lipostats-fact-checking-diet-books-with-stephan-guyenet/) - The Better Show brings Stephan Guyenet to the show this week to talk his new book The Hungry Brain. Stephan has a BS in Biochemistry and a PHD in Neuroscience, with over 12 years in the neuroscience research field. The founder of Red Pen Reviews, an unbiased, non-profit, evidence-based review company that scores popular health and nutrition books available for the public based on their sources. We begin chatting about the evolution of diets and the level of obesity in society, as well as the changes that have driven the BMI increase over the past century. We venture into the science side of the episode to talk about Lipostats, the Hypothalamus and the brain stem. We discuss the behavioural side of obesity, and the reward circuits related to highly palatable food and consumption. We explore the solutions available to lose weight, and what are the best options for differing levels of obesity. We finish off the episode by talking about debunking sources and misinformation around nutrition and health.
- [AMA Round 2: Muscle Building, Creatine Supplementation,and Perimenopause with Dr. Mindy Pelz](https://drstephanieestima.com/podcasts/ama-round-2-muscle-building-creatine-supplementationand-perimenopause-with-dr-mindy-pelz/) - This week Dr. Mindy Pelz returns to the Better Show with round 2 in a collaborative episode with her show. The Resetter Podcast. We had such a blast the first time around, we had to give our listeners what they wanted..and aren’t we glad we did. If you don’t already know Dr. Mindy Pelz, she is a renowned holistic health investing expert who is on a mission to get a million people fasting this year. She has made countless videos on Youtube about health, and fasting, generating over 15 million lifetime views. We dove straight into our favourite topics, women training on their period, the hormonal advantages and disadvantages women face during certain phases, and why lifting weights at a certain age is very important. The topic of Collagen, and other supplements such as Creatine, and Aminos (BCAA’s) is discussed and how to use them and what to expect. We touch on refeed days and carb intake to get a caloric bump or just a nice pump for those muscles of yours. We finish off our episode with fasting, and how you should listen to your body and find what feels right for you. Thanks for watching!
- [Pleasure Manifestation, Swamping & P*ssy Power with Regena Thomashauer](https://drstephanieestima.com/podcasts/pleasure-manifestation-swamping-pssy-power-with-regena-thomashauer/) - This week’s episode features the one, the only, Mama Gena. Regena Thomashauer is a New York Times Best-Selling author, teacher, and the founder of the School of Womanly Arts. We talk about the reasons behind why she named her book Pussy, and the power of the word. We talk about how women are the biggest untapped source of pleasure. We define it, we explore it, and learn how to integrate it into our daily lives. We talk about pleasure’s link to desire, sex, and anything in life that makes you happy that brings you pleasure. We let eachother brag about our accomplishments, and the importance of sisterhood, before Mama Gena leaves you Betties with a golden nugget to pass on to the other amazing women in your lives.
- [Keto, Cholesterol, & Heart Disease with Dr. Bret Scher](https://drstephanieestima.com/podcasts/keto-cholesterol-heart-disease-with-dr-bret-scher/) - The Better show welcomes Dr. Bret Scher this week, he is an accomplished cardiologist and medical director of The Diet Doctor along with hosting the Diet Doctor Podcast. He is a practising clinician in several states, and came on our show to get nerdy with us. We discuss the traditional allopathic care model around Lipides, and how doctors may not be up to speed on the latest literature and research coming out on certain topics. This opened the door to a deep dive on cholesterol, the LDL science, labs and panels. We talk about the Ketogenic diet and how it may have a positive effect on lipids and what happens when we begin a keto diet. We touch on the thyroid and how women might be more sensitive while on the Keto Diet. Dr Scher weighs in on intermittent fasting before we finish off the podcast to tell you what the best diet truly is.
- [Sleep Your Way To The Top – Sleep Optimization with Dr. Michael Breus](https://drstephanieestima.com/podcasts/sleep-your-way-to-the-top-sleep-optimization-with-dr-michael-breus/) - This week we hear from the prolific sleep master himself, Dr. Michael Breus. An expert in all things slumber, Michael’s insight into sleep has helped countless people, and that person might be you. We begin with a breakdown of the sleep cycle, and how important certain stages are to feeling refreshed and well rested everyday. We discuss the use of pharmaceutical sleep aids such as Ambien, Lunesta etc as well as the use of CBD and Melatonin. The topic of how finding one’s Chrono Type can be life changing, and how embracing it can really benefit people and their partners. We touch on whether napping is a good thing or not, and what the best length of nap is…this will be up for discussion I’m sure. Dr. Breus showcases the impacts of eating and exercising before sleep, and the importance of a bedtime routine. We finish this episode of the Better show by weighing in on the age-old debate of whether couples should sleep separately or not. There were so many topics left untouched so we will most definitely be having The Sleep Doctor back on the show, and look forward to him imparting even more information for all of you kind listeners.
- [Keto Diet for Bodybuilding: The Ultimate Guide with Robert Sikes](https://drstephanieestima.com/podcasts/keto-diet-for-bodybuilding-the-ultimate-guide-with-robert-sikes/) - In today’s episode we welcome Robert Sikes aka the Keto Savage to the Better show. Robert is a self-made fitness professional and entrepreneur, bringing the success of the Keto Diet along with him. We deep dive into the different stages of body building while on keto, including the muscle building and cutting phase pre-show. Robert lets us into his past, divulging his disordered eating and hormone imbalances which led him to the Ketogenic Diet. We talk about the common mistakes he sees in nutrition and macros pertaining to competing, the importance of the Reverse Diet & a Calorie Runway as well as how he likes to train and fuel himself for an upcoming show. We touch on his recent introduction to fatherhood, and his wife’s labour recovery & reintroduction to weight training post pregnancy. Robert has become an expert in this field and has filled some gaps with his product line including the Keto Brick, his new book and his coaching. Lots of insight in this episode and we will be excited to have him on again in the future.
- [How to Slow the Aging Process with Dr.Kara Fitzgerald](https://drstephanieestima.com/podcasts/how-to-slow-the-aging-process-with-dr-kara-fitzgerald/) - In this episode, Dr. Stephanie interviews Dr. Kara Fitzgerald, one of the leading experts and clinical researchers on DNA methylome and its influence on Aging. They do a deep dive on her most recent study and it’s conclusions. They talk about the scientific race towards immortality, funded by billionaire tech giants and large governing bodies. You’ll learn how your genetics can be influenced by your previous generations, and how you can change the direction of your genes. Lifestyle. Diet, and stress management are key factors for a long life, but the science is getting more and more advanced. We wrap up this week’s podcast with a chat about Kara’s recent introduction to motherhood, and her sentimental scientific discovery for non-biological parents like herself. What a great guest to have on the Better show, and we look forward to chatting with her again in the future!
- [The Power of Sexual Energy & Desire with Emily Fletcher](https://drstephanieestima.com/podcasts/the-power-of-sexual-energy-desire-with-emily-fletcher/) - In this episode, Dr. Stephanie welcomes Emily Fletcher to the Better show for the 3rd time to discuss a rather taboo subject…the female orgasm and our sexual desire. Emily speaks on sexual energies, and how they manifest within, along with using orgasm to connect with your partner on a divine level, and potentially to connect with a higher power. They explore what society might be like if the balance was restored to the sexes in terms of gender roles in the bedroom. You’ll learn about some historical misconceptions about Mary Magdalene and her famed misrepresentation of being a “slut”.
- [Cleaning Up Your Mental Mess with Dr. Caroline Leaf](https://drstephanieestima.com/podcasts/cleaning-up-your-mental-mess-with-dr-caroline-leaf/) - In this episode, Dr. Stephanie interviews Dr. Caroline Leaf, a communication pathologist and cognitive neuroscientist with a specialization in cognitive and metacognitive neuropsychology. They chat about the distinction between your brain and your mind, why the identity we often give ourselves isn’t permanent and how we can change it. They talk about the different brain waves and how they drive our thoughts, how to take control of catastrophizing thoughts, and how we can begin to create a new identity by thinking, feeling, and choosing to create new thought patterns. You’ll learn about the five stages of the neurocycle, how to shift from identifying with your thoughts to observing them, and how to think better thoughts.
- [You Can Have A Better Period With Le’Nise Brothers](https://drstephanieestima.com/podcasts/you-can-have-a-better-period-with-lenise-brothers/) - You Can Have A Better Period With Le’Nise Brothers Episode Overview: 1:47 Lenise Origin Story 8:06 Are Periods Suppose To Be Painful? 12:34 Shame Around Our Period 16:39 Menstrual Cycle Is A Vital Sign 18:47 What Is A Normal Bleed Week 25:17 Menopausal Symptoms, Thyroid and Ferritin 29:00 Anti-Meat And Vegan Narrative 38:35 Demonization Of
- [Building An Hourglass Figure with Don Saladino](https://drstephanieestima.com/podcasts/building-an-hourglass-figure-with-don-saladino/) - This week Dr. Stephanie interviews Don Saladino, strength coach, celebrity trainer, and online global fitness entrepreneur, about all things bodybuilding for women. They talk about exercise programming, adapting to your workout, and refocusing on your fitness goals based on your lifestyle. They dive into why it is important for women to not only focus workouts on their lower body, but building their upper body strength, and the ins and outs of physique building for women. You’ll learn why it is important to tailor your routine to your menstrual cycle, the importance of maintaining balance in your diet, and some of the supplements that Don recommends to his clients.
- [Optimal Metabolic & Hormone Labs & Biomarkers with Dr. Gil Blander](https://drstephanieestima.com/podcasts/optimal-metabolic-hormone-labs-biomarkers-with-dr-gil-blander/) - This week Dr. Stephanie is joined by Dr. Gil Blander, founder and CSO of Inside Tracker, and expert in nutrition, biomarker analytics, athletic performance, biochemistry, and aging research. They spoke about Inside Tracker and how it might be different from traditional allopathic testing, how the data is interpreted, and the difference between biomarkers analyzed in Inside Tracker and your primary doctor. They dive into the different biomarkers that are important for females and related issues you may experience when those biomarkers are out of whack. You’ll learn the minimum effective dose of running or strength training, and why resistance training is important as you age.
- [Slow is Sexy, Failure and Community with Jon Goodman](https://drstephanieestima.com/podcasts/slow-is-sexy-failure-and-community-with-jon-goodman/) - In this episode, Dr. Stephanie is joined by Jonathan Goodman, the founder of The Personal Trainer Development Center, as well as Business Coach Giovanni Marsico. They talk about how to take the courage to take the next step in business and how to embrace the learning lessons that failure brings. You’ll learn how simplicity is key to business growth and how playing the long game is vital to your success. Finally, they discuss the value of developing a personal brand, how to grow on Instagram and how the connection with your community on a deep level will set you apart.
- [Female Health Optimization with Dr. Molly Maloof](https://drstephanieestima.com/podcasts/female-health-optimization-with-dr-molly-maloof/) - In this episode, Dr. Stephanie interviews Dr. Molly Maloof, medical doctor, professor, and consultant, about all things female stress. They talk about health optimization for females, how women experience stress and how it differs from men, and how trauma affects the way you live your life. They dive into psychedelic therapy as a way to process trauma and to rewrite the story, and you’ll learn tools for healing from trauma to become your highest self. Warning: this episode includes a discussion of sexual abuse.
- [Nature Wants You To Be Fat with Dr. Rick Johnson](https://drstephanieestima.com/podcasts/nature-wants-you-to-be-fat-with-dr-rick-johnson/) - In this episode, Dr. Stephanie interviews Dr. Rick Johnson, author, researcher, and Professor of Nephrology at the University of Colorado. Dr. Johnson walks through the difference between glucose and fructose, how fructose can contribute to weight gain and the different ways in which your body absorbs fructose. They unpack the mechanisms of how our bodies convert glucose to fructose, how your age affects your sensitivity to sugar, and how consuming more sugar ultimately increases your sensitivity to sugar. They talk about why exercise is important in maintaining your health, how fructose affects your brain, and how diets higher in salt can activate endogenous fructose production, as well as what we can be doing to help maintain our metabolic health.
- [Mental Grit and Resilience in Troubling Times with Dr. Gillian Mandich, Giovanni Marsico, Sonia Zarbatany](https://drstephanieestima.com/podcasts/mental-grit-and-resilience-in-troubling-times-with-dr-gillian-mandich-giovanni-marsico-sonia-zarbatany/) - It can be hard to stay positive when things are tough. But don’t worry, you’re not alone. In this special episode, Dr. Stephanie appears on The Gifted Show alongside host Giovanni Marsico, coach Sonia Zarbatany, and happiness researcher Dr. Gillian Mandich as they discuss how to be happier and more resilient during difficult times. They discuss how we have the power to change the way we can look at external stressors and some of the ways we can cultivate cellular grit and resilience. You’ll learn how repressing emotions can activate pleasure centers in the brain and how connecting with our emotions is vital in the pursuit of happiness. We talked about how to reverse engineer how to be happy now through the presence and instead of waiting in till you reach a milestone, and how the power of habits is the foundation of excellence.
- [Gabby Bernstein on Happy Days: Healing from Trauma, Shame, and Sabotage](https://drstephanieestima.com/podcasts/gabby-bernstein-on-happy-days-healing-from-trauma-shame-and-sabotage/) - Dr. Stephanie interviews Gabrielle Bernstein about her new book Happy Days: The Guided Path from Trauma to Profound Freedom and Inner Peace. In this episode, Gabby discusses the inspiration for her new book, her own personal traumas, losses, shame, and how she navigated through these challenges. They deconstruct the different types of trauma, how we can begin to bear witness to that trauma, and how we can begin to heal. You’ll learn why we often disconnect from the Self and develop protection mechanisms after experiencing trauma and shame. They discuss how to cultivate self-compassion as well as some actionable therapeutics that can help you in your recovery. Warning: this episode includes discussion of sexual abuse.
- [Autoimmune Disease & Nutrition with Dr. Terry Wahls](https://drstephanieestima.com/podcasts/autoimmune-disease-nutrition-with-dr-terry-wahls/) - Dr. Stephanie interviews Dr. Terry Wahls, a Clinical Professor of Medicine at the University of Iowa, who treated her multiple sclerosis through integrative functional medicine. Terry opens up about her diagnosis with Secondary Progressive MS and her amazing journey to restore her health through lifestyle interventions and diet changes. She talks about the initial criticism she faced from her peers in her alternative approach to treating her MS and how the Wahls protocol gained popularity in treating patients with various chronic autoimmune conditions. They dive into the role of mitochondrial health in the progression of autoimmunity, cognitive decline, diabetes and heart disease. You’ll learn about why the foods you eat influence your gene expression, energy pathways, and hormones, and how your microbiome can influence autoimmunity.
- [Metabolic Effects of Uric Acid, Fructose, and Salt with Dr. David Perlmutter](https://drstephanieestima.com/podcasts/metabolic-effects-of-uric-acid-fructose-and-salt-with-dr-david-perlmutter/) - Dr. Stephanie and Dr. David Perlmutter, a board-certified neurologist and 5X NYT best-selling author discuss the new understanding of Uric Acid in the context of gout, arthritis, purines, the way that we get gout through the consumption of sugar and fructose in particular. Dr. Perlmutter reveals the metabolism of fructose and why it’s so insanely addictive. We go over the evolutionary selective bias and the reason why we burn fat vs storing fat. You’ll understand the Sodium Paradox, Serum Osmolality, and their relation to Uric Acid. Of course, we’ll discuss how the ketogenic diet affects your levels of Uric Acid and how keto cycling can help. You’ll get our proven dietary and lifestyle hacks to lower uric acid, find out the ideal Uric Acid range you should fit within, and how specific medications and alcohol are affecting your body.
- [Keto Cycling For Women](https://drstephanieestima.com/podcasts/keto-cycling-for-women/) - In this comprehensive keto-cycling episode, Dr. Stephanie reveals how keto relates to your thyroid function and ways to improve Reverse T3. You’ll learn how to go from a caloric dip on keto through the process of re-feeding, and carb backloading. Dr. Stephanie will share her favorite foods to support your thyroid function, and explain what happens to your insulin sensitivity when you exercise too much. You’ll find out the main reason why you need to cycle your carbs, what carbs to eat, and Dr. Stephanie’s surefire cycling strategy.
- [The Neuroscience of Winning with Dr. Stephanie Estima](https://drstephanieestima.com/podcasts/the-neuroscience-of-winning-with-dr-stephanie-estima/) - This week on the Better Show we are pleased to present Dr. Stephanie Estima’s speech at Changemaker 2022. Dr. Stephanie Estima has over 19 years in practice, she’s a best selling author, and ofcourse your host of the Better Show on this here channel. We begin by talking about the impact of dopamine and serotonin on our neurophysiology when we win. How and why it feels great to win, and how our brain remembers that joyous feeling, pushing us to win again. Dr. Stephanie explains the difference in longevity between winning and just missing out on winning by studies on Olympians, high level athletes, and on Nobel Peace Prize winners and runner ups life spans. We dive back into dopamine and how testosterone responds in accordance with its level. Winners and losers have different levels of testosterone, winning will set you up towards neurological momentum, and losing can send you into a neurological tail spin respectively. We continue with implementable strategies on how to increase your levels of dopamine, including chocolate, nicotine, the pursuit of sex, and exercise. Additionally when you think about something that is pleasurable to you, your brain will release dopamine as well as when you eventually engage in said activity. The dopamine and oxytocin increase we get when we are a part of a community is something we as a human species need and is great for your brain and longevity. Next we hear the pitfalls we can fall into by creating a reward system based around a future outcome, and how time seems to slow when we pursue that and will require a lot more dopamine to attain. We finish off this speech by discussing the mindset shift way from the outcome of winning and towards putting forth 100% effort. This change in approach can be drastically different and your brain will release dopamine during the process and not just at the end of the race.
- [Why Fasting for Women is Different with Dr. Stephanie Estima](https://drstephanieestima.com/podcasts/why-fasting-for-women-is-different-with-dr-stephanie-estima/) - This week on the Better Show we are pleased to present Dr. Stephanie Estima’s first solo episode on Fasting for Women. Dr. Stephanie thought she would share part of her presentation that she showed at Oxford University, who are currently working in the Oxford Longevity Project. Today’s topic is based around some of the differentials we have to consider with respect to fasting as a woman. This will be a series of episodes where we deep dive into this topic and it’s many facets, so buckle up we are headed to Nerdville. We start off with some basic differences between men & women and the leading cause of death for both sexes, Cardiovascular Disease. Then we push in the the benefits of fasting, insulin resistance and what it is like to approach fasting as a female rather than a male. We discuss the different types of fasting, Caloric or non-caloric and briefly touch on the double P…the period poops. Ladies, you know what we are talking about. We continue the episode by discussing the impact fasting has on your period, and what this means at certain stages of your life. Finally we touch on Estrogen dominant women and how they should approach fasting, so be sure to listen up to see if any of these pertain to you! Thanks for watching and listening, we will see you next week with part 2.
- [Fasting for Women with PCOS, Estrogen Dominance & Thyroid Symptoms with Dr. Stephanie Estima](https://drstephanieestima.com/podcasts/fasting-for-women-with-pcos-estrogen-dominance-thyroid-symptoms-with-dr-stephanie-estima/) - This week on the Better Show we are pleased to present Dr. Stephanie Estima’s second solo episode on Fasting for Women. Dr. Stephanie thought she would share part of her presentation that she showed at Oxford University, who are currently working in the Oxford Longevity Project. Today’s episode is a continuation from PT1 which covered some of the differentials we have to consider when fasting as a woman. We continue our discussion on fasting for women with PCOS, what the symptoms are and what tweaks we can make to better your well-being. If you are an Estrogen Dominant woman, be sure to listen to this as your typical fasting instructional might be leading you in the wrong direction and you should consider a caloric-fast…and no that is not an oxymoron. Next Dr. Stephanie Estima educates us about chronic inflammation and stress, and how the majority of all humans have these symptoms. We discuss how fasting can benefit and sometimes rectify these symptoms like weight loss resistance, lack of energy, insomnia and difficulties staying asleep. The next topic is Leptin, the good old hormone that signals to your brain that you are full and to stop eating. Fasting can be more difficult for women compared to men, as a baseline women have 3-4 times more leptin than their male counterparts. We round out this episode of the Better show by talking about the negative effects of fasting on the thyroid. This impacts women that have been fasting for a long time, so be sure to test and look out for your thyroid as you incorporate fasting into your lifestyle long term, We hope this episode helped shed some light on fasting as a woman, be sure to go back and check out our previous episode on the topic, and we hope to catch you next week for our AMA!
- [Unlocking the Science of Sleep in Perimenopause](https://drstephanieestima.com/podcasts/unlocking-the-science-of-sleep-in-perimenopause/) - Join Dr. Stephanie on a deep dive into the mechanisms of sleep, exploring the hormonal changes in perimenopause and menopause, and her top strategies for sleep optimization.
- [Thyroids, Hormones, Body-Fat & More: AMA with Cynthia Thurlow](https://drstephanieestima.com/podcasts/thyroids-hormones-body-fat-more-ama-with-cynthia-thurlow/) - Join wellness experts Dr. Stephanie Estima and Cynthia Thurlow as they answer your burning health questions and challenge the traditional medical narrative in this enlightening and informative AMA episode.
- [Optimizing Weight Lifting, Technique, & Nutrition with Ben Pakulski](https://drstephanieestima.com/podcasts/optimizing-weight-lifting-technique-nutrition-with-ben-pakulski/) - In our first ever in person episode we discuss Ben’s recommendations for progressive overload, the difference between strength & building muscle (they’re different!), and also dive into nutrition, relaxation and handling our emotions.
- [The Science of Happiness with Dr. Gillian Mandich](https://drstephanieestima.com/podcasts/the-science-of-happiness-with-dr-gillian-mandich/) - Today we’re joined by happiness researcher Dr. Gillian Mandich! Gillian is a scientist on a mission to help people live their happiest life, a published researcher; two-time TEDx speaker and the founder of The International Happiness Institute of Health Science Research. In this episode she shares what happiness really is, how to practice happiness, how money affects our happiness and how to create happy kids. This conversation is filled with some incredible tips, so get your note pads ready!
- [Stability, Strength & Proprioception Explained with Dr. Jordan Shallow](https://drstephanieestima.com/podcasts/stability-strength-proprioception-explained-with-dr-jordan-shallow/) - Today we’re joined by chiropractor and performance coach Dr. Jordan Shallow for a nerdy conversation all about muscles and stability. We talk about ways to improve your stability, exercises for testing it, and also break down the different parts of proprioception. Get your notepads for this one!
- [Unpacking Chronic Stress: How to Avoid Adrenal Dysfunction with Dr. Izabella Wentz](https://drstephanieestima.com/podcasts/unpacking-chronic-stress-how-to-avoid-adrenal-dysfunction-with-dr-izabella-wentz/) - Chronic stress and adrenal dysfunction are more common than we think, and many of us may not even be aware of the symptoms. In today’s episode Dr. Izabella Wentz, PharmD, FASCP, an internationally acclaimed thyroid specialist and licensed pharmacist, breaks down what adrenal dysfunction really is, and some simple steps that we can take to combat it. Stay tuned for an exciting conversation!
- [Work Smarter Not Harder by Biohacking Your Health with Dave Asprey](https://drstephanieestima.com/podcasts/work-smarter-not-harder-by-biohacking-your-health-with-dave-asprey/) - 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.
- [Optimizing Hormones: Testosterone, HRT, Hair Loss and Obesity with Dr. Kyle Gillett, MD](https://drstephanieestima.com/podcasts/optimizing-hormones-testosterone-hrt-hair-loss-and-obesity-with-dr-kyle-gillett-md/) - 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”.
- [Vulnerability & Self-Censorship: An Honest Conversation with Africa Brooke](https://drstephanieestima.com/podcasts/vulnerability-self-censorship-an-honest-conversation-with-africa-brooke/) - 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.
- [Feel Younger, Get Your Energy Back and Biohacking for Women with Dr. Molly Maloof](https://drstephanieestima.com/podcasts/feel-younger-get-your-energy-back-and-biohacking-for-women-with-dr-molly-maloof/) - On this episode of BETTER! we’re joined by the wonderful Dr. Molly Maloof. Molly is a healthspan medical doctor and the founder & CEO of Adamo Bioscience which is working on biological, psychological, psychedelic, and technological solutions to become the foremost scientific company perpetuating the power of love. Stephanie and Molly talk about optimizing mitochondria to stay energized, the importance of allowing your cycle to guide your life, and have a very deep and vulnerable conversation about overcoming sexual trauma and healing yourself.
- [Science of Female Muscle Building and Healing Eating Disorders with Holly Baxter](https://drstephanieestima.com/podcasts/science-of-female-muscle-building-and-healing-eating-disorders-with-holly-baxter/) - Holly Baxter joins us on the BETTER! show today with an in-depth and vulnerable discussion about body image challenges in the world of bodybuilding, struggles with eating disorders, and some great fitness tips for women! Holly is an experienced clinical dietitian, coach and trainer and believes good health should take a holistic approach. She has 2 world championship-level wins in Natural Fitness modelling and many other competitive bodybuilding highlights. She loves working with athletes and individuals who have a strong desire to improve themselves, and we hope this conversation helps you continue along your health & fitness journey.
- [Use Tiny Habits To Transform Your Life with BJ Fogg](https://drstephanieestima.com/podcasts/use-tiny-habits-to-transform-your-life-with-bj-fogg/) - Do you find it hard to make lasting changes in your life? Most of us do, and BJ Fogg is joining the show today to share the easiest ways to create lasting change, using TINY HABITS! BJ is a Behavior Scientist at Stanford University. He founded the Behavior Design Lab at Stanford and in addition to his research, he teaches industry innovators how human behaviour really works. He’s also the author of the New York Times bestselling book Tiny Habits: The Small Changes that Change Everything. In this conversation we talk about the problem with big goals, why tiny habits are great, dealing with the challenges of celebrating yourself and more great habit-building tools that you can use in your daily routines.
- [The Psychology of Building Habits with Dr. Heather McKee](https://drstephanieestima.com/podcasts/the-psychology-of-building-habits-with-dr-heather-mckee/) - Today on Better! we’re joined by Dr. Heather McKee, the UK’s leading lifestyle behaviour change specialist, keynote speaker and founder of drheathermckee.co.uk Heather’s mission is to offer a sustainable, evidence-based alternative to an industry saturated with quick fixes and health fads. We talk about changing your behaviours to achieve your goals, building habits using “Skillpower” instead of willpower, and the importance of flexible habits. Dr. McKee takes us on a deep dive through the ins & outs of behaviour change, and how to use science to tackle your goals. This conversation is a true masterclass on habits and goals, and you’ll leave feeling excited to take on your New Year’s Resolutions…whatever they may be!
- [Best of 2022: Muscle & Hypertrophy Explained with Dr. Stephanie Estima & Guests](https://drstephanieestima.com/podcasts/best-of-2022-muscle-hypertrophy-explained-with-dr-stephanie-estima-guests/) - This month on the Better show we begin our annual tradition of looking back throughout the year, to find the Best Of – moments of 2022. We will be combining clips from an array of guests we have had on the show to talk about such subjects as Metabolism, Menstruation & Menopause, Hormones and this week’s topic…Muscle & Hypertrophy. We will hear from one of our favourite guests of the year, Sal Di Stefano to speak on the psychology of fitness and the performance metrics we use. We also hear from Dr. Phil Maffetone on aerobic training volume, Dr. Mindy Pelz on fasted and fed workouts along with the use of creatine and amino acids. We hearken back to our conversation with Layne Norton, where we discuss why women avoid building muscle, the psychological rewards of showing up for yourself in the gym and how it builds grit. We hear from Don Saladino, trainer to some of the biggest hollywood stars to chat about physique building for women, their upper body strength, and lifting heavy around your cycle. Another favourite from 2022, Robert Sikes (you may know him as Keto Savage) drops some knowledge about the importance of your build phase, hypertrophy while on the ketogenic diet and using exogenous ketones. We thoroughly enjoyed putting this together for you Betties, please let us know if anything from this episode helped you with your fitness journey in the comments!
- [Best of 2022: Metabolism Explained with Dr. Stephanie Estima & Guests](https://drstephanieestima.com/podcasts/best-of-2022-metabolism-explained-with-dr-stephanie-estima-guests/) - This month on the Better show we begin our annual tradition of looking back throughout the year, to find the Best Of – moments of 2022. We will be combining clips from an array of guests we have had on the show to talk about such subjects as Fitness and Building an Hourglass Figure, Menstruation & Menopause, Hormones and this week’s topic… Metabolism. In this episode we hear from Cynthia Thurlow, Dr. Mindy Pelz, Kashif Kahn, Dr. Gil Blander, Dr. Chris Palmer, Brian Sanders, Dr. David Perlmutter, Dr. Bret Scher, and Sal Di Stefano. We go in depth with such topics as fasting, ketosis, low blood glucose, diet misconceptions, fat storage, bad science and fructose metabolism. Metabolism comes in many different forms, and the influence of metabolism on genetics and mental disorders is something we dive into with Dr. Gil Blander, Kashif Kahn, and Dr. Chris Palmer.
- [Best of 2022: Hormones Explained with Dr. Stephanie Estima & Guests](https://drstephanieestima.com/podcasts/best-of-2022-hormones-explained-with-dr-stephanie-estima-guests/) - This month on the Better show we begin our annual tradition of looking back throughout the year, to find the Best Of – moments of 2022. We will be combining clips from an array of guests we have had on the show to talk about such subjects as Metabolism, Fitness and Building an Hourglass Figure, Menstruation & Menopause, and this week’s topic… Hormones. In this episode we hear from Cynthia Thurlow, Dr. Mindy Pelz, Dr. Molly Maloof, Kashif Kahn, Brian Sanders, Rick Johnson, Dr. David Perlmutter, Dr. Bret Scher, and Sal Di Stefano. We get into some great information on reproductive hormones, fasting, the genetics of androgens, estrogen metabolism, fructose and fructose metabolism. All of the conversations revolve around specific hormones such as thyroid hormones, sex hormones like estrogen, progesterone, and testosterone. We also chat about oxytocin, the bonding hormone, and of course another super important hormone… insulin. We love looking back on the year to find the best factoids and value for you Betties, so we hope you enjoy this one!
- [Female Muscle Building AMA with Dr. Stephanie Estima](https://drstephanieestima.com/podcasts/female-muscle-building-ama-with-dr-stephanie-estima/) - This week on the Better show we bring back the AMA – Ask Me Anything with Dr. Stephanie Estima. We went to instagram and had a flood of questions, and the majority of them revolved around Female Muscle Building. We begin the episode by breaking the myth of Creatine especially for women’s use of it. We then discuss the best ways women can gain muscle, as we aren’t the same as our male counterparts. The age-old question that is asked of Dr. Steph, “Through training and nutrition, is there a way to gain muscle, but still limit fat gain?” Well listen in to hear the answer. Dr. Estima tells us how she feels about Amino Acids, and other ways to boost performance for training. We push into the next discussion around training Fasted, or training Fed, as some people may prefer fasted over fed workouts. We have a question about glucose levels rising during workouts and if it’s normal to see that, and finishing off the episode with Dr. Stephanie’s favourite protein powder. We are looking forward to our next AMA so be sure to follow Dr. Stephanie Estima on instagram to get the opportunity to contribute to the next one!
- [Genetics: Longevity, Cardiovascular Disease & Insulin Sensitivity with Kashif Khan](https://drstephanieestima.com/podcasts/genetics-longevity-cardiovascular-disease-insulin-sensitivity-with-kashif-khan/) - Kashif Khan and Dr. Stephanie explore topics like longevity, cardiovascular health, weight management, and more. They highlight the value of combining genetic information with lifestyle factors for optimal health – you can’t address genetics in a silo.
- [The Perfection Trap with Thomas Curran](https://drstephanieestima.com/podcasts/the-perfection-trap-with-thomas-curran/) - Calling all relentless go-getters, ambitious overachievers, and self-proclaimed perfectionists! If you’ve ever found yourself striving for the unattainable, scrutinizing every detail, and battling your inner critic, then this episode is your compass to navigate the tumultuous seas of perfectionism.
- [What Driven Women Need to Learn about Love with Dr. Nicole LePera (The Holistic Psychologist)](https://drstephanieestima.com/podcasts/what-driven-women-need-to-learn-about-love-with-dr-nicole-lepera-the-holistic-psychologist/) - In this episode, Dr. Stephanie speaks with Dr. Nicole LePera about relationships and the challenges faced by successful women. Dr. Nicole discusses the impact of childhood experiences, conflict resolution, and the complexities of balancing career and personal life. This episode provides valuable insights and strategies for you to enhance your relationships and find the love you seek.
- [Cleaning Up Our Child’s Mental Health Mess – Dr. Caroline Leaf](https://drstephanieestima.com/podcasts/cleaning-up-our-childs-mental-health-mess-dr-caroline-leaf/) - They also highlight the significance of parents’ role, the mind-brain-body connection, unstructured play, and the importance of seeking professional advice.
- [Concussion as a Growth Opportunity with Paul Attia – Part 2](https://drstephanieestima.com/podcasts/concussion-as-a-growth-opportunity-with-paul-attia-part-2/) - This is part 2 of an interview with Paul Attia, a trial lawyer, family business advisor and an executive in his own family’s enterprise. In this part of the conversation, Paul discusses how he adapted his exercise routine due to his concussion symptoms – walking became his main form of exercise. He focused on progress and embracing what he could do instead of focussing on what he had lost.
- [Concussion as a Growth Opportunity with Paul Attia – Part 1](https://drstephanieestima.com/podcasts/concussion-as-a-growth-opportunity-with-paul-attia-part-1/) - Paul Attia is a trial lawyer, family business advisor and an executive in his own family’s enterprise. Working as a litigator for nearly 15 years has provided Paul with ringside seats to the results of poor decision-making. In Part 1 of this two-part episode, Paul gives us a look into his background so we can fully understand how challenging and life-changing his concussion was.
- [Hormones, Resistance Training & Bone Health During Perimenopause + Menopause](https://drstephanieestima.com/podcasts/hormones-resistance-training-bone-health-during-perimenopause-menopause/) - Unleash your inner kickass grandmother with Dr. Stephanie Estima as she lifts the veil (and the barbel) on the hormonal secrets of muscle building, bone strength and hormonal health in perimenopause and menopause, untangling the ultimate conflict between aging and strength.
- [My Wedding Prep: Diet, Fitness, Estrogen, Creatine and more – AMA with Dr. Stephanie](https://drstephanieestima.com/podcasts/my-wedding-prep-diet-fitness-estrogen-creatine-and-more-ama-with-dr-stephanie/) - Join Dr. Stephanie as she explores the keys to maintaining women’s health and wellness throughout various life stages, including the significance of hormone balance, the benefits of creatine supplementation, and the importance of mobility routines for everyone (especially if you lift weights). Improve your well-being with the targeted changes (that actually work) in this Ask Me Anything episode.
- [How to Fix Your Gut & Heal Your Body with Vincent Pedre](https://drstephanieestima.com/podcasts/how-to-fix-your-gut-heal-your-body-with-vincent-pedre/) - Meet Dr. Vincent M. Pedre the Medical Director of Pedre Integrative Health and President of Dr. Pedre Wellness. Dr. Pedre shares his expertise on how a holistic approach to maintaining a healthy gut through diet, lifestyle, and environmental factors can improve your gut health and leave you feeling amazing. Say goodbye to bloating and welcome a happier, healthier you.
- [Phthalates, Bisphenols, & the Future of Human Fertility with Dr. Shanna Swan](https://drstephanieestima.com/podcasts/phthalates-bisphenols-the-future-of-human-fertility-with-dr-shanna-swan/) - Do you prioritize your reproductive health and want to reduce your exposure to harmful environmental chemicals? Dr. Shanna Swan has the solution to help you achieve optimal reproductive health by minimizing exposure to toxic environmental chemicals.
- [Mastering Your Emotions, Pain, and Becoming Magnetic with Dr. Julia DiGangi](https://drstephanieestima.com/podcasts/mastering-your-emotions-pain-and-becoming-magnetic-with-dr-julia-digangi/) - Embark on a journey of self-discovery in the world of emotional power, neuroscience, and resilience with the remarkable Julia DiGangi, Ph.D., neuropsychologist and author of Energy Rising.
- [How to Maximize Recovery, Performance and Resilience with Kristen Holmes](https://drstephanieestima.com/podcasts/how-to-maximize-recovery-performance-and-resilience-with-kristen-holmes/) - Kristen Holmes shares insights on topics like alcohol’s impact on sleep, the effects of sleep debt on cognitive function, and the importance of feeling safe in sexual relationships.
- [Build a Better Brain: Reverse Cognitive Decline, Dementia & Alzheimer’s with Dr. Dale Bredesen](https://drstephanieestima.com/podcasts/build-a-better-brain-reverse-cognitive-decline-dementia-alzheimers-with-dr-dale-bredesen/) - Dr. Dale Bredesen shares insights on preventing Alzheimer’s through personalized brain health, addressing genetics, lifestyle, and environmental factors. Diet, exercise, sleep, supplementation, testing, and a holistic approach to healthcare are key.
- [Sleep Optimization, Recovery, & Performance with Dr. Kirk Parsley](https://drstephanieestima.com/podcasts/sleep-optimization-recovery-performance-with-dr-kirk-parsley/) - If you want to optimize your health, enhance your performance, or improve your sleep quality, this episode is a must-listen. Join Dr. Stephanie and Dr. Kirk Parsley for an engaging discussion that goes deep into the world of sleep optimization, recovery, and performance enhancement.
- [The Science of Muscle Growth, Muscle Strength & BFR with Steven Munatones](https://drstephanieestima.com/podcasts/the-science-of-muscle-growth-muscle-strength-bfr-with-steven-munatones/) - Delve into the world of a very specific type of Blood Flow Restriction (BFR) training called Kaatsu with special guest, Steven Munatones, co-founder of Katsu Global.
- [Metabolic Flexibility, Muscle Mass & Foot Biomechanics for Longevity with Mark Sisson](https://drstephanieestima.com/podcasts/metabolic-flexibility-muscle-mass-foot-biomechanics-for-longevity-with-mark-sisson/) - Mark Sisson is the mastermind behind Primal Kitchen, a name you probably recognize from your fridge, and he’s also the founder of the Primal Health Coach Institute. With a New York Times best-selling book, “The Keto Reset Diet,” and the popular health and fitness blog, Mark’s Daily Apple, he’s been a leading figure in the industry for over a decade.
- [Understanding Female Anatomy: Straight Talk with Dr. Jolene Brighten](https://drstephanieestima.com/podcasts/understanding-female-anatomy-straight-talk-with-dr-jolene-brighten/) - In a world where the perfect vulva is pushed by cosmetic surgeons and online forums, one expert is breaking down the reality of the female anatomy. But when it comes to labia hypertrophy and the incomprehensible husband stitch, who can women trust to make the right decisions for their bodies? Tune in for some straight talk that will leave you empowered and educated.
- [Become a Boundary Boss with Terri Cole](https://drstephanieestima.com/podcasts/become-a-boundary-boss-with-terri-cole/) - Got trouble saying no? Do you ever feel like you don’t have enough space to love and express yourself? Then, you need to consider your personal boundaries. In this episode, Dr. Stephanie and Terri Cole discuss the power of boundaries, why we need them, and the ultimate blueprint to negotiate your boundaries in a healthy way. They emphasize the difference between a dialogue and a debate, how to get better at saying no, and ways to identify codependence in your relationships and move towards a healthier dynamic.
- [Becoming Whole Through Self-Work And Getting Ready For Love With David Bernard](https://drstephanieestima.com/podcasts/becoming-whole-through-self-work-and-getting-ready-for-love-with-david-bernard/) - Are you ready to be loved? Are you feeling like a whole on your own or are you waiting for someone else to make you a whole? In this episode, Dr. Stephanie and David Bernard explore the love equation, how to prepare for love, call in what your heart desires, and understand the many languages of love. You’ll gain deep knowledge of the phases of a healthy relationship and discover why you should always focus on a common future rather than a common past.
- [Blood Sugar, Testosterone, & Brain Health with Dr. Datis Kharrazian](https://drstephanieestima.com/podcasts/blood-sugar-testosterone-brain-health-with-dr-datis-kharrazian/) - What does inflammation look like and how does it manifest in the brain? The term hypoglycemia is thrown around a lot, but what does it actually mean to be hypoglycemic? Dr. Stephanie and Dr. Datis Kharrazian explore the ins and outs of brain sensitivity, excess insulin, how exercise affects our blood sugar, and the effects of testosterone in both men and women. Tune in to get expert tips on how to build a healthy brain.
- [Breath with James Nestor](https://drstephanieestima.com/podcasts/breath-with-james-nestor/) - Understanding the power of Breath. We discuss James’s experience in his clinical trial of mouth breathing for ten days and the findings that followed, the problems with long-term mouth breathing, and the powerful benefits of nasal breathing. We also discuss the development of the mouth, oral posture, and how it can be a hindrance to efficient breathing. As well as, how we can correct breathing habits, improving sleep with mouth tape, breathwork techniques and breathing for your parasympathetic.
- [Ketosis, Fertility, & Pregnancy](https://drstephanieestima.com/podcasts/ketosis-fertility-pregnancy/) - Understanding how the ketogenic diet when applied cyclically women’s phases in her cycle, can dramatically improve fertility and pregnancy outcomes. We also discuss hormonal issues in women and postpartum.
- [The First (Ever) Survivors Of Alzheimer’s With Dr. Dale Bredesen](https://drstephanieestima.com/podcasts/the-first-ever-survivors-of-alzheimers-with-dr-dale-bredesen/) - How it is possible to recover from Alzheimer’s? We discuss the physiology of Alzheimer’s, why Dale’s approach has had so much success, risk factors, and the different categories of Alzheimer’s. We also break down real-life case studies of Alzheimer’s recovery, what causes Alzheimer’s, the importance of insulin control and brain health.
- [Female Growth Hormone Optimization](https://drstephanieestima.com/podcasts/female-growth-hormone-optimization/) - Understanding the benefits and the role of Growth Hormone. We discuss the connection to Cardiovascular Disease, signs of low growth hormone, and how to improve your levels through fasting, sauna use, and exercise.
- [Eradicating Fear and Living Your Dream Life with Monica Berg](https://drstephanieestima.com/podcasts/eradicating-fear-and-living-your-dream-life-with-monica-berg/) - How we can eradicate fears and build a dream life by getting closer to our desires. We discuss the different types of fear, how things happen to you or through you, and shame. As well as, how to set better boundaries and why waiting three days in conflict allows you to respond with reason.
- [Thyroid Optimization & Metabolism](https://drstephanieestima.com/podcasts/thyroid-optimization-metabolism/) - We take a deep dive into understanding the role of the Thyroid and how to optimize it. We discuss thyroid metabolism, signs of poor thyroid function, hypo vs hypothyroidism, differences between T3 and T4, and how to properly support your thyroid.
- [Energy Metabolism, Fatigue, and The Gut with Dr. Steven Gundry](https://drstephanieestima.com/podcasts/energy-metabolism-fatigue-and-the-gut-with-dr-steven-gundry/) - Understanding why we have no energy. We discuss how inflammation steals from your energy, the problem with lectins, the truth on fiber, and energy metabolism. As well as, the microbiome, metabolic flexibility, insulin resistance, and the biggest energy disrupters.
- [Discover Your Gifts, Money Beliefs, and How To Forgive Yourself with Ashley Stahl](https://drstephanieestima.com/podcasts/discover-your-gifts-money-beliefs-and-how-to-forgive-yourself-with-ashley-stahl/) - How to discover your gifts, purpose, and get clear on who you really are. We discuss how being a realist isn’t serving you, how to challenge our limiting beliefs, understanding your core skillset to align your personality and career, and why being at rock bottom is powerful.
- [When Doctors Play God with Dr. Anthony Youn](https://drstephanieestima.com/podcasts/when-doctors-play-god-with-dr-anthony-youn/) - How some health care professionals allow internal factors, ego, and arrogance to get in the way of allowing for the best care for their patients. Anthony discusses how this “playing god” mindset affects decision-making and how allopathic medicine is not kind to other health care providers.
- [Menstrual Cycle Masterclass: Week 3](https://drstephanieestima.com/podcasts/menstrual-cycle-masterclass-week-3-2/) - Learning what happens in the third week of your menstrual cycle and the Luteal Phase. We discuss how this phase in your cycle affects Estrogen, Progesterone, and your Musculoskeletal System, as well as, how to approach nutrition, supplementation, fasting, and exercise.
- [Cortisol, Mitochondria, & Perimenopause with Dr. Carrie Jones](https://drstephanieestima.com/podcasts/cortisol-mitochondria-perimenopause-with-dr-carrie-jones/) - How Cortisol affects our menstrual cycle, sleep, and mitochondrial function. We discuss the circadian rhythm of cortisol, the relationship between cortisol and mitochondria, common signs of high stress, and how to have better sleep.
- [How Success Follows Work Ethic with NHL’s Connor Carrick](https://drstephanieestima.com/podcasts/how-success-follows-work-ethic-with-nhls-connor-carrick/) - The NHL’s Connor Carrick discusses how hard work and effort are something to be proud of, and that success follows dedication to the craft. We also discuss how “life” is much bigger than your job or sport.
- [Menstrual Cycle Masterclass: Week 2](https://drstephanieestima.com/podcasts/menstrual-cycle-masterclass-week-2-2/) - Understanding what happens in the second week of your menstrual cycle. We discuss the role of Testosterone, and how it increases our libido. As well as, how to approach exercise and nutrition during this week of your cycle, fasting, the urge to socialize, and supplementation.
- [Fasting And The Ketogenic Diet For Women with Dr. Mindy Pelz](https://drstephanieestima.com/podcasts/fasting-and-the-ketogenic-diet-for-women-with-dr-mindy-pelz/) - Understanding how to fast as a woman, the different types of fasts, and fasting during menopause. How to use the Ketogenic diet appropriately for women and its impact on the microbiome. We discuss the importance of metabolic flexibility, the importance of progesterone, how stress affects insulin, and how health interventions start with eliminating interference and focusing on foundational changes.
- [How Community Can Improve Your Health with James Maskell](https://drstephanieestima.com/podcasts/how-community-can-improve-your-health-with-james-maskell/) - Understanding the power of community and its powerful effects on your health. We discuss how blue zones are all rooted in community, and how you are more likely to have positive changes in your health when surrounded by peers.
- [Menstrual Cycle Masterclass: Week 1](https://drstephanieestima.com/podcasts/menstrual-cycle-masterclass-week-1-2/) - Understanding what happens in week 1 of your menstrual cycle. We discuss how to approach exercise and nutrition during this week of your cycle, as well as, fasting, emotional health, and supplementation.
- [Joy, Neurotransmitters & Finding Your People with Radha Agrawal](https://drstephanieestima.com/podcasts/joy-neurotransmitters-finding-your-people-with-radha-agrawal/) - Understanding how to find community, connection, and meet new people. We discuss the importance of finding joy, the role of each neurotransmitter, how community affects your health, and how the pandemic shifted her business of connecting people to the virtual world.
- [Fascia, Flexibility, & Pleasure with Lauren Roxburgh](https://drstephanieestima.com/podcasts/fascia-flexibility-pleasure-with-lauren-roxburgh/) - Understanding what Fascia is and why it’s so important for us to be focusing on. We discuss how it plays a role in flexibility, pleasure, detoxification, and trauma.
- [Cortisol, Belly Fat, & Perimenopause: Replay of Betty Hormones Class 1](https://drstephanieestima.com/podcasts/cortisol-belly-fat-perimenopause-replay-of-betty-hormones-class-1/) - In this behind-the-scenes live episode from the Hormones Program in Hello Betty, we look at the effects of cortisol on women. We discuss how cortisol affects belly fat and weight gain, the relationship between cortisol and our menstrual cycle, the neurological effects of stress, and how to know if you are high in cortisol. We also touch on how to reduce the effects and how to supplement for high cortisol.
- [The Pelvic Floor: Rehab, Kegels, and Recovering From Childbirth with Kim Vopni](https://drstephanieestima.com/podcasts/the-pelvic-floor-rehab-kegels-and-recovering-from-childbirth-with-kim-vopni/) - Understanding the functions and role of the pelvic floor and some of the changes a woman may find through the arc of her such as pregnancy or childbirth. We discuss how women rush to “bounce back” post-childbirth and how we ignore the necessary rehab, hormonal changes effect on the pelvic floor, as well as the uses of Kegel exercises to help restore the integrity of the pelvic floor.
- [Brain and Body Connection with Dr. Sara Gottfried](https://drstephanieestima.com/podcasts/brain-and-body-connection-with-dr-sara-gottfried/) - Understanding the dissonance between the brain and body and how our body fails to stay connected. We discuss how your mood. hormones, blood sugar, and mitochondria are warning signs of this disfunction.
- [Digestion: A Love Story](https://drstephanieestima.com/podcasts/digestion-a-love-story/) - How to improve your digestion by focusing on the Cephalic Phase. We discuss what happens in digestion. the role of the cranial nerve, and how the preparation of food and eating slower affects digestion.
- [How To Have Better Female Friendships with Danielle Bayard Jackson](https://drstephanieestima.com/podcasts/how-to-have-better-female-friendships-with-danielle-bayard-jackson/) - Understanding how to make friends and have healthier female friendships. We discuss the common myths of female friendships, how to address conflict in a friendship, and how to deal with a loss of a friendship. As well as, the common mistakes we make in our friendships and how to navigate jealousy.
- [Giving Yourself Permission To Believe with Martin Latulippe](https://drstephanieestima.com/podcasts/giving-yourself-permission-to-believe-with-martin-latulippe/) - How to redefine what failure looks like, how to give yourself permission to believe, and challenge your self-beliefs.
- [The Worst Ingredient For Your Skin with Trina Felber](https://drstephanieestima.com/podcasts/the-worst-ingredient-for-your-skin-with-trina-felber/) - Explaining the worst ingredient for your skin and how it’s found in most cosmetic or skincare products. Why it leads to more dry skin and why this ingredient leads to more additives in skin care products that cause more harm than good.
- [Hormones & Weight Loss Resistance](https://drstephanieestima.com/podcasts/hormones-weight-loss-resistance/) - Understanding the causes of weight loss resistance, and the effects of your metabolic health and insulin on your ability to lose weight. We also discuss the role of hormones, your menstrual cycle, liver and detoxification, as well as, your sympathetic nervous system and dysregulated circadian rhythm on weight loss resistance.
- [Hormone Intelligence with Dr. Aviva Romm](https://drstephanieestima.com/podcasts/hormone-intelligence-with-dr-aviva-romm/) - Understanding how to advocate for yourself as a woman in allopathic medicine and explaining conventional medicalization. We explore what a normal period looks like, how to live in harmony with your cycle, and why menstrual syndromes will not be fixed with the pill. We also talk about menopause, perimenopause, PCOS, and trauma.
- [Cortisol, Insulin and Estrogen Dominance with Dr. Mariza Snyder](https://drstephanieestima.com/podcasts/cortisol-insulin-and-estrogen-dominance-with-dr-mariza-snyder/) - Understanding the role of chronic stress and cortisol on estrogen dominance. We also discuss how insulin, which has a role in many chronic diseases, is affected by deregulated cortisol from our stress response.
- [Pelvic Floor Dysfunction Explained](https://drstephanieestima.com/podcasts/pelvic-floor-dysfunction-explained/) - Understanding the role of the pelvic floor and how to identify pelvic floor dysfunction in both sexes. We discuss having a hypertonic or hypotonic pelvic floor and the exercises to aid in recovery..
- [Metabolic Flexibility and Intuitive Fasting With Dr. Will Cole](https://drstephanieestima.com/podcasts/metabolic-flexibility-and-intuitive-fasting-with-dr-will-cole/) - Understanding how to gain metabolic flexibility and food peace through intuitive fasting. What are some warning signs for blood sugar and insulin dysregulation, common types of fasts such as OMAD and time-restricted eating, and how to approach fasting as a woman. We also discuss Will’s fasting protocol to build up fasting tolerance, how to use strategic carbohydrates for cycling, and fasting with exercise.
- [Toxic Feminine Care Products & Alternatives with Lara Adler](https://drstephanieestima.com/podcasts/toxic-feminine-care-products-alternatives-with-lara-adler/) - How to identify hidden toxins in personal care and feminine care products, understanding some of the potential effects of the use of these traditional products, and what alternatives we may consider for personal care.
- [The Damaging Effects of Fructose on Your Body](https://drstephanieestima.com/podcasts/the-damaging-effects-of-fructose-on-your-body/) - Understanding the damaging effects of Fructose on your brain and body. We discuss Fructose’s impact on hunger cues and reward centers in the brain, its effect on brain development, and metabolic dysfunction. We also touch on oxidative stress, glycation, carbohydrates, and the strategies you may explore to optimize your health.

## Health Toolkit

- [Ketones](https://drstephanieestima.com/health-tool-kit/energy-boost/) - Kenetik uses real, bioidentical D-BHB ketones. The same ketones you produce during fasting or intense exercise to perform at your best. You'll feel calm clarity within minutes while ketones signal lasting cellular benefits that build over time to unlock your peak performance
- [Mitochondrial Function/Muscle Growth](https://drstephanieestima.com/health-tool-kit/mitochondrial-function-muscle-growth/) - Improve your health with Urolithin A, a postbiotic nutrient. It works directly on your mitochondria to improve energy production that naturally lags as you age. Now in gummies, capsules, or powder sachets.
- [Nervous System](https://drstephanieestima.com/health-tool-kit/nervous-system/) - Improving HRV (heart rate variability) and adaptive recovery are essential to continue to show up as our best. Apollo is a natural way to increase focus during the day and deep sleep overnight. It’s wearable technology that uses the gentle vibrations of touch therapy to promote stress resilience, sleep, focus, recovery, and more.
- [Skin Longevity](https://drstephanieestima.com/health-tool-kit/skin-longevity/) - Skin Longevity: I'm so over buying skincare that makes big promises and underdelivers. I looked to OneSkin, a skin longevity company for solutions. The founders, four women scientists, researched and identified more than 800 novel peptides. They discovered that OS-01 targets cellular senescence, which is a root cause of aging. These topical supplement formulas are
- [Pure Tea, Perfected](https://drstephanieestima.com/health-tool-kit/pure-tea-perfected/) - Sip of Liquid Science: Pique's innovative Tea Crystals deliver potent wellness through Cold Brew Crystallization, preserving maximum nutrients while eliminating toxins. These instant-dissolving organic blends require zero prep—just add water to experience nature's most bioavailable antioxidants in every triple-screened, toxin-free sip.
- [Step Up Your Wellness Game](https://drstephanieestima.com/health-tool-kit/step-up-your-wellness-game/) - The Walking Pad Revolution: Transform your sedentary workday into an active lifestyle with a compact walking pad that fits perfectly under your desk, boosting energy levels while preventing the negative effects of prolonged sitting. Studies show these space-saving wellness tools improve both physical health and mood, making them the ultimate investment in your wellbeing.
- [Get Deeper Sleep & More Energy](https://drstephanieestima.com/health-tool-kit/get-deeper-sleep-more-energy/) - Frequency Technology: Somavedic’s Luna frequency technology device facilitates the regeneration of cells, energy restoration, and healing. It also supports the human body and helps bring it back into equilibrium from the adverse effects of EMFs, environmental toxins, and oxidative stress.[*] These invisible stressors can disrupt sleep, interfere with cellular repair, and increase overall systemic stress
- [Home Air Quality](https://drstephanieestima.com/health-tool-kit/home-air-quality/) - Home Air Quality: Modern homes trap Indoor pollutants from cooking, personal care and household products, allergens, pets, and mold. The air can be up to 10 times more polluted than outdoor air. What you’re breathing inside your home affects your sleep, energy, and overall health. Prioritize an air purification solution with commercial-quality HEPA filtration and
- [Power in Every Bite](https://drstephanieestima.com/health-tool-kit/power-in-every-bite/) - Creatine, Reimagined: Create's delicious gummies deliver 1.5g of premium Creapure creatine monohydrate in an all-natural form, making it easy to experience scientifically-proven benefits from enhanced muscle strength to improved mental focus. Founded for everyday people by everyday people, these NSF-certified supplements transform one of the most studied fitness ingredients into an approachable daily ritual for
- [Heat & Cold Massage for Recovery](https://drstephanieestima.com/health-tool-kit/hot-cold-massage-gun/) - Heat & Cold Massage for Recovery: This “hurts so good” device targets muscle soreness in the usual (and most unlikely!) areas of your body after an especially intense workout. The cold and heat combination gives you the flexibility to customize your recovery practice–genius! It’s portable, too, so you can pack it in your gym bag
- [Red Light Therapy for Recovery](https://drstephanieestima.com/health-tool-kit/pemf-mat-max/) - Red Light Therapy for Recovery: I underestimated just how much I’d love this mat. The Pulsed Electromagnetic Field (PEMF) brings together electromagnetic wavelengths, red light therapy, and brain wave frequencies. I use this mat morning and evening for workout recovery, grounding, relaxation, and deeper sleep. It’s also low EMF and flicker-free.
- [Red Light Therapy for Optimal Skin](https://drstephanieestima.com/health-tool-kit/red-light-therapy/) - Red Light Therapy for Optimal Skin: Cells on the surface of your skin absorb red light, which means more collagen is produced, you likely have more energy, and you can experience enhanced healing and recovery. Near red and far infra-red light do even more, promoting detoxification and reducing inflammation.
- [Infrared Sauna Blanket](https://drstephanieestima.com/health-tool-kit/infrared-sauna-blanket/) - Infrared Sauna Blanket: For my Bettys who want to experience all the benefits of a sauna without the monetary or space investment, the sauna blanket offers a great alternative. This one soothes my muscles after a hard lift day and helps me get to sleep.
- [Infrared Sauna](https://drstephanieestima.com/health-tool-kit/infrared-sauna/) - Infrared Sauna: I am incredibly bullish on sauna therapy as a tool for muscle recovery; detoxification and rejuvenation; heart health; stress reduction; and aging well. I decided on an infrared sauna from Sunlighten because of the range of far and near infrared wavelength it offers.
- [Zone Training & Cardiovascular Fitness](https://drstephanieestima.com/health-tool-kit/fitness/) - Zone Training & Cardiovascular Fitness: Cardiopulmonary values like Vo2max and speed output begin to decline exponentially in midlife if we are not training it–up to 8% per year! The CAROL Bike has AI-backed programs designed to improve your VO2 max and speed markers in just 5-minute workouts. This is your go-to fitness equipment for zone
- [Therapeutic Recovery Garments](https://drstephanieestima.com/health-tool-kit/therapeutic-recovery-garments/) - Therapeutic Recovery Garments: Incrediwear's unique non-compression garments increase circulation, which reduces inflammation and swelling, relieves pain, restores mobility, and speeds up recovery. This new technology activates semiconductor elements incorporated right into the fabric. Choose sleeves for all parts of your body, socks, tights, and more. (Knee sleeve pictured.)
- [Compression for Recovery](https://drstephanieestima.com/health-tool-kit/compression-for-recovery/) - Compression for Recovery: I've introduced Rapid Reboot, a pneumatic compression treatment, into my recovery practice. It's been especially great when I go hard and lift heavy on leg days. Benefits include improved circulation, reduced swelling and inflammation, reduced risk of Deep Vein Thrombosis (DVT), improved lymphatic drainage (especially good in menopause), relief from Restless Leg
- [Foot Mechanics & Natural Movement](https://drstephanieestima.com/health-tool-kit/foot-mechanics-natural-movement/) - Foot Mechanics & Natural Movement: Your feet do a lot for you! Minimalist shoes benefit your foot health by helping to increase your balance, improve your posture, and decrease discomfort. They also allow for proprioception and retraining of the toe and ankle mortise. The shoes are wide, flat, thin, and flexible. All good things when
- [Skin Care: Handcrafted & Organic](https://drstephanieestima.com/health-tool-kit/skin-care-annmarie/) - I frequently receive requests from my Bettys for natural skincare products that work hard for you and work with all skin types. Annmarie Gianni products are clean, organic, and wild-crafted. They’re third-party certified through MADE SAFE®. I rotate through products of several brands depending on the time of year, where I am in my cycle,
- [Protein Snack](https://drstephanieestima.com/health-tool-kit/protein-snack/) - I'm an entrepreneur with a business to run and a mom and wife with a family that needs my attention. And I know many of you are juggling work, family, and other aspects of your life that take your time and energy. That's where Paleovalley meat sticks come in: convenient, delicious, and an easy hit
- [Omega 3s + Nutrients](https://drstephanieestima.com/health-tool-kit/omega-3s-nutrients/) - I'm new to the Adapt Naturals supplement line and have been impressed with the quality and efficacy of the products. In particular, I found the Ultra-Pure Fish Oil with Bioavailable Curcumin and Black Seed a unique blend. You get your EPA and DHA needs with pure and fresh fish oil (hard to find), plus a
- [Bioactive Fatty Acids](https://drstephanieestima.com/health-tool-kit/bioactive-fatty-acids/) - I'm doing all I can to optimize and protect my brain and body as I age. BodyBio's Balance Oil supports the body’s natural cellular function by targeting the main biochemical effects of aging, issues like oxidative stress and natural mitochondrial deterioration. Balance Oil is composed of bioactive fatty acids, cold-pressed to protect the delicacy of
- [Cellular Repair & Protection](https://drstephanieestima.com/health-tool-kit/cellular-health-repair-protect/) - Aging and toxin exposure can cause your cells to break down, and phospholipids are critical to rebuilding and maintaining their health from the brain to the gut. BodyBio PC — a pure liposomal phospholipid complex — provides the building blocks of your cell membranes, which means repairing and protecting each of your 70 trillion+ cells.
- [Colostrum: Gummies & Powder](https://drstephanieestima.com/health-tool-kit/colostrum-gummies-powder/) - Core Colostrum contains growth and signaling factors (Alpha & Beta) helping to repair intestinal damage and connective tissues, giving your gut the support it deserves. It has been shown to reduce inflammation, promote good gut flora, stimulate the growth of intestinal cells, strengthen the gut wall, and prevent intestinal permeability (leaky gut!). Colostrum also contains
- [Collagen: Powder](https://drstephanieestima.com/health-tool-kit/collagen-powder/) - Clinical studies show collagen strengthens bones, joints, and ligaments; improves gut lining and connective tissues; and improves your skin health. Get the benefits of a complete collagen recovery from a powdered blend that contains 15 grams of grass-fed beef collagen peptides.
- [Pure Pre Pre-Workout](https://drstephanieestima.com/health-tool-kit/pure-pre-workout/) - Pure Pre is an all-natural pre-workout blend that includes vitamin C, vitamins B6 and B12, tyrosine, taurine, citrulline malate, beta-alanine, l-carnitine, agnine, sea salt, and EAAs in effective, science-backed doses. These ingredients are proven to improve focus, energy, cardiovascular performance, recovery, and hydration. The caffeinated version contains 150mg of caffeine from green tea while the
- [Magnesium - Daily](https://drstephanieestima.com/health-tool-kit/magnesium-daily/) - Increased stress load, changes in sleep patterns and hormones in our 40s requires upping our daily magnesium intake. Minimum 300mg-600mg daily.
- [Mushrooms & Collagen For Brain Health](https://drstephanieestima.com/health-tool-kit/collagen-brain-health/) - Mushroom Breakthrough combines collagen, cocoa, and cacao with four different kinds of mushrooms — Lion’s Mane, Reishi, Cordyceps, and Chaga. This blend fights brain fog, helps repair your brain, improves your ability to focus, and boosts BDNF (brain-derived neurotrophic factor), which supports improved learning and memory power. Your skin and joints will thank you, too.
- [Molecular Support](https://drstephanieestima.com/health-tool-kit/molecular-support/) - One of the most important molecules in your body that helps you age well is NAD+. High levels create energy, maintain healthy DNA, and protect your cellular health. But in your 30’s and 40’s, these levels start to plummet. Certain precursors, like niacin, niacinamide, and NIAGEN, readily convert into NAD+. Qualia NAD+ contains all three
- [Protein Powder](https://drstephanieestima.com/health-tool-kit/protein-powder/) - As we age, our protein requirements increase as our muscles become more resistant to growth. This protein powder is free of fillers, and tastes phenomenal. Aim for a minimum of 1g protein per pound of ideal body weight.
- [Clean Coffee](https://drstephanieestima.com/health-tool-kit/clean-coffee/) - I love the taste of this new Clean Coffee by Equip Foods! It's a Certified Fair Trade and Regenerative Organic blend. that's tested and confirmed free of mycotoxins, mold, pesticides, and herbicides like glyphosate. Try this well-balanced, rich-tasting profile with notes of toasted walnuts, brown sugar, and chocolate! Add in collagen and/or protein for a
- [Skin Care: Holistic, Self-Love Glow](https://drstephanieestima.com/health-tool-kit/skin-care-tgs/) - The Golden Secrets features skin and body care that's holistic, sustainable, regenerative, and cruelty-free. My skin loved the Youth Beauty Facial Oil! This luscious oil helps restore your skin’s natural protective barrier, while also boosting collagen production and encouraging your cells to regenerate. It does this with a Top 10 of high-performance plant botanicals rich
- [Collagen: Bioactive Gel](https://drstephanieestima.com/health-tool-kit/collagen-bioactive-gel/) - You'll find more than two dozen types of collagen molecules in the human body, each with a different composition. Collagen is designed as a structural protein that forms the base of your connective tissue, like your skin, joints, ligaments, nails, and more. Since collagen synthesis slows after age 25, it's crucial to supplement. Health Nag's
- [Skin Care: Bioactive Botanicals](https://drstephanieestima.com/health-tool-kit/skin-care/) - As your skin begins to change, you want products that deeply nourish. Best Skin Ever-Rose is crafted to bring all skin types into balance and uses Rose Otto to replenish your skin. Use it as a cleanser, a gentle exfoliator, or a luscious face and body moisturizer. It's been a favorite face oil of mine
- [Skin Health](https://drstephanieestima.com/health-tool-kit/skin-health/) - As I age, my skin responds differently to hormones, life pressures, and environmental stressors. Timeline skin health completely re-energizes my skin. The day and night creams just glide on. They’re powered by Urolithin A, an anti-aging molecule in the compound Mitopure®, which infuses your cellular powerhouses, mitochondria, with new life.
- [Sleep](https://drstephanieestima.com/health-tool-kit/sleep/) - Disrupted sleep can start in perimenopause and continue into menopause. Qualia Night is unlike any other sleep product I’ve tried. It helps the nervous system naturally wind down at night. When I take it, I start to feel calmer, but not groggy. I’m actually getting deep sleep again and wake up feeling recharged and refreshed
- [Cellular Rejuvenation](https://drstephanieestima.com/health-tool-kit/cellular-rejuvenation/) - Senolytics are a natural way to reduce senescent “zombie” cell accumulation, thereby reducing inflammation and improving overall energy.
- [Fatty Acids](https://drstephanieestima.com/health-tool-kit/essential-fatty-acid/) - Essential fatty acids create better skin, hair, and nails, repair age-related damage to cells, and activate pathways that regulate sleep and mood. Fatty 15 is a different kind of essential fatty acid that helps reverse 36 clinically relevant and aging-associated changes at the cellular level, effectively protecting your cells (and you) against age-related breakdown.
- [Slow Aging](https://drstephanieestima.com/health-tool-kit/slow-aging/) - Wholly plant-derived spermidine promotes hormonal balance, healthy aging, energy, and hair growth. It also activates cellular renewal, or autophagy, which mimics the benefits of fasting. Spermidine supports sleep quality; memory, cognition, and brain health; skin and nail health.
- [Creatine with Taurine](https://drstephanieestima.com/health-tool-kit/creatine-with-taurine/) - You could be doing all the right things with your nutrition, fitness, and sleep, but if you don’t have enough creatine in your body, you won’t be able to build or maintain muscle. Creatine+ is key for maintaining both muscle mass and your cognitive health (bonus!). Adding taurine, a key functional amino acid, supports critical
- [Electrolytes](https://drstephanieestima.com/health-tool-kit/electrolytes/) - Healthy hydration isn’t just about drinking water. It’s about water AND electrolytes. It makes sense. You lose both water and sodium when you sweat. Both need to be replaced to prevent muscle cramps, headaches, and energy dips.
- [Minerals](https://drstephanieestima.com/health-tool-kit/minerals/) - Cramping is a natural response to mineral deficiency. Leg and foot cramps can be exacerbated through the menstrual cycle, particularly in the luteal phase.
- [Greens](https://drstephanieestima.com/health-tool-kit/greens/) - Women need about one pound of veggies daily. AG1 is your insurance policy to make sure you’re getting the vast array of minerals and vitamins that you should be getting from your diet but often don’t. Plus it’s got probiotics, adaptogens, and more. It tastes great, too.

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## Tags

- [oatmeal](https://drstephanieestima.com/tag/oatmeal/)
- [women's health](https://drstephanieestima.com/tag/womens-health/)
- [protein](https://drstephanieestima.com/tag/protein/)
- [women's hormones](https://drstephanieestima.com/tag/womens-hormones/)
- [DUTCH test](https://drstephanieestima.com/tag/dutch-test/)
- [cold plunge](https://drstephanieestima.com/tag/cold-plunge/)
- [cold water immersion](https://drstephanieestima.com/tag/cold-water-immersion/)
- [menopause](https://drstephanieestima.com/tag/menopause/)
- [cholesterol](https://drstephanieestima.com/tag/cholesterol/)
- [blood sugar](https://drstephanieestima.com/tag/blood-sugar/)
- [estrogen](https://drstephanieestima.com/tag/estrogen/)
- [muscle recovery](https://drstephanieestima.com/tag/muscle-recovery/)
- [hydration](https://drstephanieestima.com/tag/hydration/)
- [perimenopause](https://drstephanieestima.com/tag/perimenopause/)
- [menstrual cycle](https://drstephanieestima.com/tag/menstrual-cycle/)
- [movement](https://drstephanieestima.com/tag/movement/)
- [fitness](https://drstephanieestima.com/tag/fitness/)
- [gym](https://drstephanieestima.com/tag/gym/)
- [metabolic health](https://drstephanieestima.com/tag/metabolic-health/)
- [cardiovascular health](https://drstephanieestima.com/tag/cardiovascular-health/)
- [cardiorespiratory health](https://drstephanieestima.com/tag/cardiorespiratory-health/)
- [metabolism](https://drstephanieestima.com/tag/metabolism/)
- [resistance training](https://drstephanieestima.com/tag/resistance-training/)
- [strength training](https://drstephanieestima.com/tag/strength-training/)
- [cardio workout](https://drstephanieestima.com/tag/cardio-workout/)
- [dust mites](https://drstephanieestima.com/tag/dust-mites/)
- [air quality](https://drstephanieestima.com/tag/air-quality/)
- [bedding](https://drstephanieestima.com/tag/bedding/)
- [sleep](https://drstephanieestima.com/tag/sleep/)
- [allergies](https://drstephanieestima.com/tag/allergies/)
- [exercise](https://drstephanieestima.com/tag/exercise/)
- [workout](https://drstephanieestima.com/tag/workout/)
- [fasting](https://drstephanieestima.com/tag/fasting/)
- [nutrition](https://drstephanieestima.com/tag/nutrition/)
- [hormonal birth control](https://drstephanieestima.com/tag/hormonal-birth-control/)
- [aging](https://drstephanieestima.com/tag/aging/)
- [hair health](https://drstephanieestima.com/tag/hair-health/)
- [peptides](https://drstephanieestima.com/tag/peptides/)
- [hair loss](https://drstephanieestima.com/tag/hair-loss/)
- [hair thinning](https://drstephanieestima.com/tag/hair-thinning/)
- [beauty](https://drstephanieestima.com/tag/beauty/)
- [health skin](https://drstephanieestima.com/tag/health-skin/)
- [skin health](https://drstephanieestima.com/tag/skin-health/)
- [skin care](https://drstephanieestima.com/tag/skin-care/)
- [red light therapy](https://drstephanieestima.com/tag/red-light-therapy/)
- [female hormones](https://drstephanieestima.com/tag/female-hormones/)
- [vitamin D](https://drstephanieestima.com/tag/vitamin-d/)
- [cardiovascular fitness](https://drstephanieestima.com/tag/cardiovascular-fitness/)
- [dietary fibre](https://drstephanieestima.com/tag/dietary-fibre/)
- [dietary fiber](https://drstephanieestima.com/tag/dietary-fiber/)
- [Zone 2 training](https://drstephanieestima.com/tag/zone-2-training/)
- [hormones](https://drstephanieestima.com/tag/hormones/)
- [energy](https://drstephanieestima.com/tag/energy/)
- [heart health](https://drstephanieestima.com/tag/heart-health/)
- [metabolic flexibility](https://drstephanieestima.com/tag/metabolic-flexibility/)
- [stationary bike](https://drstephanieestima.com/tag/stationary-bike/)
- [yoga](https://drstephanieestima.com/tag/yoga/)
- [minerals](https://drstephanieestima.com/tag/minerals/)
- [indoor air quality](https://drstephanieestima.com/tag/indoor-air-quality/)
- [air purification](https://drstephanieestima.com/tag/air-purification/)
- [air purifier](https://drstephanieestima.com/tag/air-purifier/)
- [environmental health](https://drstephanieestima.com/tag/environmental-health/)
- [family health](https://drstephanieestima.com/tag/family-health/)
- [cortisol](https://drstephanieestima.com/tag/cortisol/)
- [muscle](https://drstephanieestima.com/tag/muscle/)
- [recovery](https://drstephanieestima.com/tag/recovery/)
- [weight lifting](https://drstephanieestima.com/tag/weight-lifting/)
- [injury prevention](https://drstephanieestima.com/tag/injury-prevention/)
- [build muscle](https://drstephanieestima.com/tag/build-muscle/)
- [sprinting](https://drstephanieestima.com/tag/sprinting/)
- [Zone 6 training](https://drstephanieestima.com/tag/zone-6-training/)
- [anabolic](https://drstephanieestima.com/tag/anabolic/)
- [testosterone](https://drstephanieestima.com/tag/testosterone/)
- [growth hormone](https://drstephanieestima.com/tag/growth-hormone/)
- [fast twitch muscle fibers](https://drstephanieestima.com/tag/fast-twitch-muscle-fibers/)
- [perimen](https://drstephanieestima.com/tag/perimen/)
- [insulin sensitivity](https://drstephanieestima.com/tag/insulin-sensitivity/)
- [bone density](https://drstephanieestima.com/tag/bone-density/)
- [plyometrics](https://drstephanieestima.com/tag/plyometrics/)
- [balance](https://drstephanieestima.com/tag/balance/)
- [coordination](https://drstephanieestima.com/tag/coordination/)
- [muscle growth](https://drstephanieestima.com/tag/muscle-growth/)
- [thermoregulation](https://drstephanieestima.com/tag/thermoregulation/)
- [fulvic minerals](https://drstephanieestima.com/tag/fulvic-minerals/)
- [humic minerals](https://drstephanieestima.com/tag/humic-minerals/)
- [longevity](https://drstephanieestima.com/tag/longevity/)
- [mineral deficiency](https://drstephanieestima.com/tag/mineral-deficiency/)
- [sauna](https://drstephanieestima.com/tag/sauna/)
- [fatigue](https://drstephanieestima.com/tag/fatigue/)
- [walking](https://drstephanieestima.com/tag/walking/)
- [cardio](https://drstephanieestima.com/tag/cardio/)
- [weight loss](https://drstephanieestima.com/tag/weight-loss/)
- [creatine](https://drstephanieestima.com/tag/creatine/)
- [weightlifting](https://drstephanieestima.com/tag/weightlifting/)
- [weights for women](https://drstephanieestima.com/tag/weights-for-women/)
- [exercise recovery](https://drstephanieestima.com/tag/exercise-recovery/)
- [muscle gains](https://drstephanieestima.com/tag/muscle-gains/)
- [muscle hypertrophy](https://drstephanieestima.com/tag/muscle-hypertrophy/)
- [muscle mass](https://drstephanieestima.com/tag/muscle-mass/)
- [frozen shoulder](https://drstephanieestima.com/tag/frozen-shoulder/)
- [mobility](https://drstephanieestima.com/tag/mobility/)
- [failure](https://drstephanieestima.com/tag/failure/)
- [strength training deloading](https://drstephanieestima.com/tag/strength-training-deloading/)
- [physical rest](https://drstephanieestima.com/tag/physical-rest/)
- [stress](https://drstephanieestima.com/tag/stress/)
- [overtraining](https://drstephanieestima.com/tag/overtraining/)
- [collagen](https://drstephanieestima.com/tag/collagen/)
- [amino acids](https://drstephanieestima.com/tag/amino-acids/)
- [high protein](https://drstephanieestima.com/tag/high-protein/)
- [brain function](https://drstephanieestima.com/tag/brain-function/)
- [muscle development](https://drstephanieestima.com/tag/muscle-development/)
- [focus](https://drstephanieestima.com/tag/focus/)
- [methionine](https://drstephanieestima.com/tag/methionine/)
- [glycine](https://drstephanieestima.com/tag/glycine/)
- [calorie deficit](https://drstephanieestima.com/tag/calorie-deficit/)
- [strong women](https://drstephanieestima.com/tag/strong-women/)
- [caloric deficit](https://drstephanieestima.com/tag/caloric-deficit/)
- [bone health](https://drstephanieestima.com/tag/bone-health/)
- [diet](https://drstephanieestima.com/tag/diet/)
- [body fatt](https://drstephanieestima.com/tag/body-fatt/)
- [body fat percentage](https://drstephanieestima.com/tag/body-fat-percentage/)
- [progesterone](https://drstephanieestima.com/tag/progesterone/)
- [skeletal system](https://drstephanieestima.com/tag/skeletal-system/)
- [women's weight](https://drstephanieestima.com/tag/womens-weight/)
- [skincare](https://drstephanieestima.com/tag/skincare/)
- [skin barrier](https://drstephanieestima.com/tag/skin-barrier/)
- [hyaluronic acid](https://drstephanieestima.com/tag/hyaluronic-acid/)
- [calories](https://drstephanieestima.com/tag/calories/)
- [fat loss](https://drstephanieestima.com/tag/fat-loss/)
- [fat](https://drstephanieestima.com/tag/fat/)
- [muscle soreness](https://drstephanieestima.com/tag/muscle-soreness/)
- [body fat](https://drstephanieestima.com/tag/body-fat/)
- [food intake](https://drstephanieestima.com/tag/food-intake/)
- [caloric surplus](https://drstephanieestima.com/tag/caloric-surplus/)
- [nervous system](https://drstephanieestima.com/tag/nervous-system/)
- [mindfulness](https://drstephanieestima.com/tag/mindfulness/)
- [meditation](https://drstephanieestima.com/tag/meditation/)
- [sleep hygiene](https://drstephanieestima.com/tag/sleep-hygiene/)
- [supplemenation](https://drstephanieestima.com/tag/supplemenation/)
- [nervous system health](https://drstephanieestima.com/tag/nervous-system-health/)
- [relaxation](https://drstephanieestima.com/tag/relaxation/)
- [meals](https://drstephanieestima.com/tag/meals/)
- [mindset](https://drstephanieestima.com/tag/mindset/)
- [supplements](https://drstephanieestima.com/tag/supplements/)
- [women't health](https://drstephanieestima.com/tag/woment-health/)
- [mentstrual cycle](https://drstephanieestima.com/tag/mentstrual-cycle/)
- [luteal phase](https://drstephanieestima.com/tag/luteal-phase/)
- [carbs](https://drstephanieestima.com/tag/carbs/)
- [carbohydrates](https://drstephanieestima.com/tag/carbohydrates/)
- [sunscreen](https://drstephanieestima.com/tag/sunscreen/)
- [SPF](https://drstephanieestima.com/tag/spf/)
- [skin biology](https://drstephanieestima.com/tag/skin-biology/)
- [food as fuel](https://drstephanieestima.com/tag/food-as-fuel/)
- [female athletes](https://drstephanieestima.com/tag/female-athletes/)
- [performance](https://drstephanieestima.com/tag/performance/)
- [insulin](https://drstephanieestima.com/tag/insulin/)
- [glucose](https://drstephanieestima.com/tag/glucose/)
- [body composition](https://drstephanieestima.com/tag/body-composition/)
- [workout time of day](https://drstephanieestima.com/tag/workout-time-of-day/)
- [fasting for women](https://drstephanieestima.com/tag/fasting-for-women/)
- [caloric restriction](https://drstephanieestima.com/tag/caloric-restriction/)
- [time restricted eating](https://drstephanieestima.com/tag/time-restricted-eating/)
- [blood glucose](https://drstephanieestima.com/tag/blood-glucose/)
- [time restricted feeding](https://drstephanieestima.com/tag/time-restricted-feeding/)
- [muscles](https://drstephanieestima.com/tag/muscles/)
- [lift heavy](https://drstephanieestima.com/tag/lift-heavy/)
- [women in midlife](https://drstephanieestima.com/tag/women-in-midlife/)
- [temperature regulation](https://drstephanieestima.com/tag/temperature-regulation/)
- [sleep disturbances](https://drstephanieestima.com/tag/sleep-disturbances/)
- [hot flashes](https://drstephanieestima.com/tag/hot-flashes/)
- [Omega 3](https://drstephanieestima.com/tag/omega-3/)
- [essential amino acids](https://drstephanieestima.com/tag/essential-amino-acids/)
- [fatty acids](https://drstephanieestima.com/tag/fatty-acids/)
- [spermidine](https://drstephanieestima.com/tag/spermidine/)
- [anti-aging](https://drstephanieestima.com/tag/anti-aging/)
- [travel tips](https://drstephanieestima.com/tag/travel-tips/)
- [meal planning](https://drstephanieestima.com/tag/meal-planning/)
- [jet lag](https://drstephanieestima.com/tag/jet-lag/)
- [sleep solutions](https://drstephanieestima.com/tag/sleep-solutions/)
- [food prep for travel](https://drstephanieestima.com/tag/food-prep-for-travel/)
- [women's exercise](https://drstephanieestima.com/tag/womens-exercise/)
- [women's fitness](https://drstephanieestima.com/tag/womens-fitness/)
- [women's strength training](https://drstephanieestima.com/tag/womens-strength-training/)
- [10K steps](https://drstephanieestima.com/tag/10k-steps/)
- [learning](https://drstephanieestima.com/tag/learning/)
- [fatty acid panel](https://drstephanieestima.com/tag/fatty-acid-panel/)
- [good fats](https://drstephanieestima.com/tag/good-fats/)
- [pentadecanoic acid](https://drstephanieestima.com/tag/pentadecanoic-acid/)
- [odd-chain saturated fat](https://drstephanieestima.com/tag/odd-chain-saturated-fat/)
- [liver health](https://drstephanieestima.com/tag/liver-health/)
- [Cellular Fragility Syndrome](https://drstephanieestima.com/tag/cellular-fragility-syndrome/)
- [celluar aging](https://drstephanieestima.com/tag/celluar-aging/)
- [lifting weights](https://drstephanieestima.com/tag/lifting-weights/)
- [perfume](https://drstephanieestima.com/tag/perfume/)
- [natural perfume](https://drstephanieestima.com/tag/natural-perfume/)
- [essential oils](https://drstephanieestima.com/tag/essential-oils/)
- [time management](https://drstephanieestima.com/tag/time-management/)
- [joy](https://drstephanieestima.com/tag/joy/)
- [happiness](https://drstephanieestima.com/tag/happiness/)
- [decision-making](https://drstephanieestima.com/tag/decision-making/)
- [life lessons](https://drstephanieestima.com/tag/life-lessons/)
- [regrets](https://drstephanieestima.com/tag/regrets/)
- [life changes](https://drstephanieestima.com/tag/life-changes/)
- [women's mental health](https://drstephanieestima.com/tag/womens-mental-health/)
- [sadness](https://drstephanieestima.com/tag/sadness/)
- [osteoarthritis](https://drstephanieestima.com/tag/osteoarthritis/)
- [joint pain](https://drstephanieestima.com/tag/joint-pain/)
- [hydrolyzed collagen](https://drstephanieestima.com/tag/hydrolyzed-collagen/)
- [goal setting](https://drstephanieestima.com/tag/goal-setting/)
- [outcomes goals](https://drstephanieestima.com/tag/outcomes-goals/)
- [behavior goals](https://drstephanieestima.com/tag/behavior-goals/)
- [habits](https://drstephanieestima.com/tag/habits/)
- [anchoring behaviors](https://drstephanieestima.com/tag/anchoring-behaviors/)
- [women's skincare](https://drstephanieestima.com/tag/womens-skincare/)
- [Urolithin A](https://drstephanieestima.com/tag/urolithin-a/)
- [values](https://drstephanieestima.com/tag/values/)
- [chiropractic](https://drstephanieestima.com/tag/chiropractic/)
- [molecules of hope](https://drstephanieestima.com/tag/molecules-of-hope/)
- [strength training for women](https://drstephanieestima.com/tag/strength-training-for-women/)
- [myokines](https://drstephanieestima.com/tag/myokines/)
- [osteocalcin](https://drstephanieestima.com/tag/osteocalcin/)
- [musculoskeletal system](https://drstephanieestima.com/tag/musculoskeletal-system/)
- [hope](https://drstephanieestima.com/tag/hope/)
- [pre-workout](https://drstephanieestima.com/tag/pre-workout/)
- [podcast](https://drstephanieestima.com/tag/podcast/)
- [makeup](https://drstephanieestima.com/tag/makeup/)
- [zone cardio](https://drstephanieestima.com/tag/zone-cardio/)
- [sprints](https://drstephanieestima.com/tag/sprints/)
- [stress management](https://drstephanieestima.com/tag/stress-management/)
- [hydrate](https://drstephanieestima.com/tag/hydrate/)
- [meditate](https://drstephanieestima.com/tag/meditate/)
- [crreatine](https://drstephanieestima.com/tag/crreatine/)
- [women's hair loss](https://drstephanieestima.com/tag/womens-hair-loss/)
- [caffeine](https://drstephanieestima.com/tag/caffeine/)
- [cretine monohydrate](https://drstephanieestima.com/tag/cretine-monohydrate/)
- [senolytic](https://drstephanieestima.com/tag/senolytic/)
- [hormone balance](https://drstephanieestima.com/tag/hormone-balance/)
- [red light](https://drstephanieestima.com/tag/red-light/)
- [life decisions](https://drstephanieestima.com/tag/life-decisions/)
- [anxiety](https://drstephanieestima.com/tag/anxiety/)
- [PCOS](https://drstephanieestima.com/tag/pcos/)
- [endometriosis](https://drstephanieestima.com/tag/endometriosis/)
- [HbA1C](https://drstephanieestima.com/tag/hba1c/)
- [estradiol](https://drstephanieestima.com/tag/estradiol/)
- [inflammation](https://drstephanieestima.com/tag/inflammation/)
- [cold water immersion therapy](https://drstephanieestima.com/tag/cold-water-immersion-therapy/)
- [compression boots](https://drstephanieestima.com/tag/compression-boots/)
- [eustress](https://drstephanieestima.com/tag/eustress/)
- [chronic stress](https://drstephanieestima.com/tag/chronic-stress/)
- [acute stress](https://drstephanieestima.com/tag/acute-stress/)
- [life design](https://drstephanieestima.com/tag/life-design/)
- [compression therapy](https://drstephanieestima.com/tag/compression-therapy/)
- [lymphatic drainage](https://drstephanieestima.com/tag/lymphatic-drainage/)
- [fight or flight response](https://drstephanieestima.com/tag/fight-or-flight-response/)
- [freeze pathway](https://drstephanieestima.com/tag/freeze-pathway/)
- [cold water therapy](https://drstephanieestima.com/tag/cold-water-therapy/)
- [mental clarity](https://drstephanieestima.com/tag/mental-clarity/)
- [brain fog](https://drstephanieestima.com/tag/brain-fog/)
- [compound exercises](https://drstephanieestima.com/tag/compound-exercises/)
- [isometric exercises](https://drstephanieestima.com/tag/isometric-exercises/)
- [body temperature](https://drstephanieestima.com/tag/body-temperature/)
- [women's resistance training](https://drstephanieestima.com/tag/womens-resistance-training/)
- [walk](https://drstephanieestima.com/tag/walk/)
- [holiday weight gain](https://drstephanieestima.com/tag/holiday-weight-gain/)
- [gratitude](https://drstephanieestima.com/tag/gratitude/)
- [personal growth](https://drstephanieestima.com/tag/personal-growth/)
- [self-development](https://drstephanieestima.com/tag/self-development/)
- [expansive thinking](https://drstephanieestima.com/tag/expansive-thinking/)
- [healing](https://drstephanieestima.com/tag/healing/)
- [birth control pill](https://drstephanieestima.com/tag/birth-control-pill/)
- [hormone replacement therapy](https://drstephanieestima.com/tag/hormone-replacement-therapy/)
- [women's hormones in midlife](https://drstephanieestima.com/tag/womens-hormones-in-midlife/)
- [sensory rest](https://drstephanieestima.com/tag/sensory-rest/)
- [social rest](https://drstephanieestima.com/tag/social-rest/)
- [emotional rest](https://drstephanieestima.com/tag/emotional-rest/)
- [creative rest](https://drstephanieestima.com/tag/creative-rest/)
- [mental rest](https://drstephanieestima.com/tag/mental-rest/)
- [spiritual rest](https://drstephanieestima.com/tag/spiritual-rest/)
- [healthy habits](https://drstephanieestima.com/tag/healthy-habits/)
- [habit stacking](https://drstephanieestima.com/tag/habit-stacking/)
- [boundaries](https://drstephanieestima.com/tag/boundaries/)
- [New Year's](https://drstephanieestima.com/tag/new-years/)
- [dreams](https://drstephanieestima.com/tag/dreams/)
- [money](https://drstephanieestima.com/tag/money/)
- [career](https://drstephanieestima.com/tag/career/)
- [holiday rituals](https://drstephanieestima.com/tag/holiday-rituals/)
- [reflection](https://drstephanieestima.com/tag/reflection/)
- [resolutions](https://drstephanieestima.com/tag/resolutions/)
- [goals](https://drstephanieestima.com/tag/goals/)
- [progress](https://drstephanieestima.com/tag/progress/)
- [HRT](https://drstephanieestima.com/tag/hrt/)
- [muscle gain](https://drstephanieestima.com/tag/muscle-gain/)
- [8-week program](https://drstephanieestima.com/tag/8-week-program/)
- [mitochondrial health](https://drstephanieestima.com/tag/mitochondrial-health/)
- [hunger](https://drstephanieestima.com/tag/hunger/)
- [caloric intake](https://drstephanieestima.com/tag/caloric-intake/)
- [wrinkles](https://drstephanieestima.com/tag/wrinkles/)
- [skin collagen loss](https://drstephanieestima.com/tag/skin-collagen-loss/)
- [glutes](https://drstephanieestima.com/tag/glutes/)
- [walking for health](https://drstephanieestima.com/tag/walking-for-health/)
- [fat-burning](https://drstephanieestima.com/tag/fat-burning/)
- [relationships](https://drstephanieestima.com/tag/relationships/)
- [self-awareness](https://drstephanieestima.com/tag/self-awareness/)
- [friends](https://drstephanieestima.com/tag/friends/)
- [friendship](https://drstephanieestima.com/tag/friendship/)
- [managing expectations](https://drstephanieestima.com/tag/managing-expectations/)
- [emotional intelligence](https://drstephanieestima.com/tag/emotional-intelligence/)
- [feelings](https://drstephanieestima.com/tag/feelings/)
- [oxytocin](https://drstephanieestima.com/tag/oxytocin/)
- [skeletal muscle](https://drstephanieestima.com/tag/skeletal-muscle/)
- [love hormone](https://drstephanieestima.com/tag/love-hormone/)
- [magnesium](https://drstephanieestima.com/tag/magnesium/)
- [ankle mobility](https://drstephanieestima.com/tag/ankle-mobility/)
- [ankle strength](https://drstephanieestima.com/tag/ankle-strength/)
- [squat](https://drstephanieestima.com/tag/squat/)
- [weight lifting for women](https://drstephanieestima.com/tag/weight-lifting-for-women/)
- [ankle biomechanics](https://drstephanieestima.com/tag/ankle-biomechanics/)
- [hip biomechanics](https://drstephanieestima.com/tag/hip-biomechanics/)
- [dorsiflexion](https://drstephanieestima.com/tag/dorsiflexion/)
- [skin aging](https://drstephanieestima.com/tag/skin-aging/)
- [accelerated aging](https://drstephanieestima.com/tag/accelerated-aging/)
- [vitamin C](https://drstephanieestima.com/tag/vitamin-c/)
- [omega-3s](https://drstephanieestima.com/tag/omega-3s/)
- [cellular aging](https://drstephanieestima.com/tag/cellular-aging/)
- [hip pain](https://drstephanieestima.com/tag/hip-pain/)
- [hip bursitis](https://drstephanieestima.com/tag/hip-bursitis/)
- [rehabilitation](https://drstephanieestima.com/tag/rehabilitation/)
- [posture](https://drstephanieestima.com/tag/posture/)
- [gait](https://drstephanieestima.com/tag/gait/)
- [vitamin K2](https://drstephanieestima.com/tag/vitamin-k2/)
- [skin peptides](https://drstephanieestima.com/tag/skin-peptides/)
- [squats](https://drstephanieestima.com/tag/squats/)
- [hip thrusts](https://drstephanieestima.com/tag/hip-thrusts/)
- [lunges](https://drstephanieestima.com/tag/lunges/)
- [deadlifts](https://drstephanieestima.com/tag/deadlifts/)
- [overhead press](https://drstephanieestima.com/tag/overhead-press/)
- [pull-ups](https://drstephanieestima.com/tag/pull-ups/)
- [women weightlifting](https://drstephanieestima.com/tag/women-weightlifting/)
- [women strength training](https://drstephanieestima.com/tag/women-strength-training/)
- [women muscle building](https://drstephanieestima.com/tag/women-muscle-building/)
- [compound movements](https://drstephanieestima.com/tag/compound-movements/)
- [satellite cells](https://drstephanieestima.com/tag/satellite-cells/)
- [weight lifting progressive overload](https://drstephanieestima.com/tag/weight-lifting-progressive-overload/)
- [midlife](https://drstephanieestima.com/tag/midlife/)
- [EMFs](https://drstephanieestima.com/tag/emfs/)
- [frequency therapy](https://drstephanieestima.com/tag/frequency-therapy/)
- [body biomechanics](https://drstephanieestima.com/tag/body-biomechanics/)
- [nutrition for women](https://drstephanieestima.com/tag/nutrition-for-women/)
- [seed oils](https://drstephanieestima.com/tag/seed-oils/)
- [polyphenols](https://drstephanieestima.com/tag/polyphenols/)
- [gut health](https://drstephanieestima.com/tag/gut-health/)
- [chronic disease](https://drstephanieestima.com/tag/chronic-disease/)
- [antioxidants](https://drstephanieestima.com/tag/antioxidants/)
- [flavonoids](https://drstephanieestima.com/tag/flavonoids/)
- [indoor air](https://drstephanieestima.com/tag/indoor-air/)
- [NAD+](https://drstephanieestima.com/tag/nad/)
- [strong bones](https://drstephanieestima.com/tag/strong-bones/)
- [money management](https://drstephanieestima.com/tag/money-management/)
- [female biomechanics](https://drstephanieestima.com/tag/female-biomechanics/)
- [fitness training](https://drstephanieestima.com/tag/fitness-training/)
- [muscle fibers](https://drstephanieestima.com/tag/muscle-fibers/)
- [cravings](https://drstephanieestima.com/tag/cravings/)
- [workouts](https://drstephanieestima.com/tag/workouts/)
- [hungry](https://drstephanieestima.com/tag/hungry/)
- [tired](https://drstephanieestima.com/tag/tired/)
- [venison](https://drstephanieestima.com/tag/venison/)
- [thirst](https://drstephanieestima.com/tag/thirst/)
- [osteopenia](https://drstephanieestima.com/tag/osteopenia/)
- [women's bone health](https://drstephanieestima.com/tag/womens-bone-health/)
- [sunlight](https://drstephanieestima.com/tag/sunlight/)
- [vitamin D2](https://drstephanieestima.com/tag/vitamin-d2/)
- [ketones](https://drstephanieestima.com/tag/ketones/)
- [Mother's Day](https://drstephanieestima.com/tag/mothers-day/)
- [plyos](https://drstephanieestima.com/tag/plyos/)
- [greens](https://drstephanieestima.com/tag/greens/)
- [gut health in midlife](https://drstephanieestima.com/tag/gut-health-in-midlife/)
- [muscle strength](https://drstephanieestima.com/tag/muscle-strength/)
- [metaboliam](https://drstephanieestima.com/tag/metaboliam/)
- [fat loss for women](https://drstephanieestima.com/tag/fat-loss-for-women/)
- [eye cream](https://drstephanieestima.com/tag/eye-cream/)
- [consistency](https://drstephanieestima.com/tag/consistency/)
- [water retention](https://drstephanieestima.com/tag/water-retention/)
- [midlife hormones](https://drstephanieestima.com/tag/midlife-hormones/)
- [pilates](https://drstephanieestima.com/tag/pilates/)
- [women's weight lifting](https://drstephanieestima.com/tag/womens-weight-lifting/)
- [mitochondria](https://drstephanieestima.com/tag/mitochondria/)
- [mitophagy](https://drstephanieestima.com/tag/mitophagy/)
- [cellular renewal](https://drstephanieestima.com/tag/cellular-renewal/)
- [ATP](https://drstephanieestima.com/tag/atp/)
- [minimalist shoes](https://drstephanieestima.com/tag/minimalist-shoes/)
- [midlife weight gain](https://drstephanieestima.com/tag/midlife-weight-gain/)
- [mineral supplement](https://drstephanieestima.com/tag/mineral-supplement/)
- [midlife weight loss](https://drstephanieestima.com/tag/midlife-weight-loss/)
- [thyroid](https://drstephanieestima.com/tag/thyroid/)
- [digestion](https://drstephanieestima.com/tag/digestion/)
- [enzymes](https://drstephanieestima.com/tag/enzymes/)
- [gut microbiome](https://drstephanieestima.com/tag/gut-microbiome/)
- [bloating](https://drstephanieestima.com/tag/bloating/)
- [zone training](https://drstephanieestima.com/tag/zone-training/)
- [strong over skinny](https://drstephanieestima.com/tag/strong-over-skinny/)
- [building muscles](https://drstephanieestima.com/tag/building-muscles/)
- [beauty standards](https://drstephanieestima.com/tag/beauty-standards/)
- [bulky muscles](https://drstephanieestima.com/tag/bulky-muscles/)
- [muscle loss](https://drstephanieestima.com/tag/muscle-loss/)
- [mental health](https://drstephanieestima.com/tag/mental-health/)
- [Maui](https://drstephanieestima.com/tag/maui/)
- [animal protein](https://drstephanieestima.com/tag/animal-protein/)
- [protein-to-calorie ratio](https://drstephanieestima.com/tag/protein-to-calorie-ratio/)
- [phytonutrients](https://drstephanieestima.com/tag/phytonutrients/)
- [zinc](https://drstephanieestima.com/tag/zinc/)
- [selenium](https://drstephanieestima.com/tag/selenium/)
- [immune support](https://drstephanieestima.com/tag/immune-support/)
- [vitamin E](https://drstephanieestima.com/tag/vitamin-e/)
- [vitamin A](https://drstephanieestima.com/tag/vitamin-a/)
- [vitamin B1](https://drstephanieestima.com/tag/vitamin-b1/)
- [vitamin B3](https://drstephanieestima.com/tag/vitamin-b3/)
- [iron](https://drstephanieestima.com/tag/iron/)
- [omega-6 fatty acids](https://drstephanieestima.com/tag/omega-6-fatty-acids/)
- [women's heatlh](https://drstephanieestima.com/tag/womens-heatlh/)
- [rest](https://drstephanieestima.com/tag/rest/)
- [cellular repair](https://drstephanieestima.com/tag/cellular-repair/)
- [psychological rest](https://drstephanieestima.com/tag/psychological-rest/)
- [massage](https://drstephanieestima.com/tag/massage/)
- [foam rolling](https://drstephanieestima.com/tag/foam-rolling/)
- [stretching](https://drstephanieestima.com/tag/stretching/)
- [oral peptides](https://drstephanieestima.com/tag/oral-peptides/)
- [vagus nerve](https://drstephanieestima.com/tag/vagus-nerve/)
- [ketogenic](https://drstephanieestima.com/tag/ketogenic/)
- [weighted vest](https://drstephanieestima.com/tag/weighted-vest/)
- [bone mineral density](https://drstephanieestima.com/tag/bone-mineral-density/)
- [impact training](https://drstephanieestima.com/tag/impact-training/)
- [bone remodeling](https://drstephanieestima.com/tag/bone-remodeling/)
- [sleep patterns](https://drstephanieestima.com/tag/sleep-patterns/)
- [temperature fluctuations](https://drstephanieestima.com/tag/temperature-fluctuations/)
- [temperature control](https://drstephanieestima.com/tag/temperature-control/)
- [sleep stages](https://drstephanieestima.com/tag/sleep-stages/)
- [heart rate variability](https://drstephanieestima.com/tag/heart-rate-variability/)
- [respiratory rate](https://drstephanieestima.com/tag/respiratory-rate/)
- [sleep quality](https://drstephanieestima.com/tag/sleep-quality/)
- [whole body vibration](https://drstephanieestima.com/tag/whole-body-vibration/)
- [tendons](https://drstephanieestima.com/tag/tendons/)
- [ligaments](https://drstephanieestima.com/tag/ligaments/)
- [bones](https://drstephanieestima.com/tag/bones/)
- [joints](https://drstephanieestima.com/tag/joints/)
- [injury](https://drstephanieestima.com/tag/injury/)
- [vibration plate](https://drstephanieestima.com/tag/vibration-plate/)
- [circulation](https://drstephanieestima.com/tag/circulation/)
- [skin](https://drstephanieestima.com/tag/skin/)
- [skin cells](https://drstephanieestima.com/tag/skin-cells/)
- [skin function](https://drstephanieestima.com/tag/skin-function/)
- [skin hydration](https://drstephanieestima.com/tag/skin-hydration/)
- [tension](https://drstephanieestima.com/tag/tension/)
- [isometric holds](https://drstephanieestima.com/tag/isometric-holds/)
- [heavy slow resistance](https://drstephanieestima.com/tag/heavy-slow-resistance/)
- [eccentrics](https://drstephanieestima.com/tag/eccentrics/)
- [deceleration](https://drstephanieestima.com/tag/deceleration/)
- [balance drills](https://drstephanieestima.com/tag/balance-drills/)
- [post injury](https://drstephanieestima.com/tag/post-injury/)
- [compression](https://drstephanieestima.com/tag/compression/)
- [vascularization](https://drstephanieestima.com/tag/vascularization/)
- [vibration training](https://drstephanieestima.com/tag/vibration-training/)
- [pelvic floor](https://drstephanieestima.com/tag/pelvic-floor/)
- [tonic vibration reflex](https://drstephanieestima.com/tag/tonic-vibration-reflex/)
- [chronic pain](https://drstephanieestima.com/tag/chronic-pain/)
- [bone support](https://drstephanieestima.com/tag/bone-support/)
- [vibrotherapy](https://drstephanieestima.com/tag/vibrotherapy/)
- [kegels](https://drstephanieestima.com/tag/kegels/)
- [patellar](https://drstephanieestima.com/tag/patellar/)
- [achilles](https://drstephanieestima.com/tag/achilles/)
- [tendinopathy](https://drstephanieestima.com/tag/tendinopathy/)
- [knee osteoarthritis](https://drstephanieestima.com/tag/knee-osteoarthritis/)
- [strength](https://drstephanieestima.com/tag/strength/)
- [hypertrophy](https://drstephanieestima.com/tag/hypertrophy/)
- [weight reduction](https://drstephanieestima.com/tag/weight-reduction/)
- [pain](https://drstephanieestima.com/tag/pain/)
- [sarcopenia](https://drstephanieestima.com/tag/sarcopenia/)
- [rehab](https://drstephanieestima.com/tag/rehab/)
- [electrolytes](https://drstephanieestima.com/tag/electrolytes/)
- [sodium](https://drstephanieestima.com/tag/sodium/)
- [salt](https://drstephanieestima.com/tag/salt/)
- [training](https://drstephanieestima.com/tag/training/)
- [dehydration](https://drstephanieestima.com/tag/dehydration/)
- [potassium](https://drstephanieestima.com/tag/potassium/)
- [chloride](https://drstephanieestima.com/tag/chloride/)
- [HIIT](https://drstephanieestima.com/tag/hiit/)
- [interval training](https://drstephanieestima.com/tag/interval-training/)
- [VO2 max](https://drstephanieestima.com/tag/vo2-max/)
- [routines](https://drstephanieestima.com/tag/routines/)

## Categories

- [STAGE 1](https://drstephanieestima.com/health-toolkit_category/stage-1/) - While in your menstrual years, your main focus should be optimizing fertility. The tools below are great add-ons to your journey!
- [STAGE 2](https://drstephanieestima.com/health-toolkit_category/stage-2/) - While in perimenopause, your main focus should be stress management. The tools below are great add-ons to your journey!
- [STAGE 3](https://drstephanieestima.com/health-toolkit_category/stage-3/) - While in menopause, your main focus should be improving insulin sensitivity. The tools below are great add-ons to your journey!