x
Site Logo

Tag: skincare

Mini Pause #37: Creating a Podcast; Building a Community

Posted on by stephanie-estima

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 you as a way to say THANK YOU for being awesome listeners.

The end.

WHY

Did you ever have a great idea and thought…maybe next month / next quarter / next year?

That was me with this podcast.

I started the podcast in September 2019 even though it is something I had sat on for YEARS. I had always made the excuse that I didn’t feel I had the capacity to do it effectively while simultaneously running a very busy clinic in downtown Toronto.

The idea of a female-centric podcast first came to me in 2015 when I was listening to a Tim Ferris interview with Dom D’Agoststino on his podcast all about ketones and fasting.

I loved the interview (and have since become friends with Dom), and I also felt like the perspective of fasting and ketosis from a female perspective was missing.

Not to either the guest or the host’s fault, but something I felt called to explore.

I wanted to explore health, longevity, aging, and nutrition from a female-centric lens. And this was not being offered with the science and weight that it was in some of the big podcasts at the time.

So after closing my clinic in 2019, I started the podcast in September nearly to the day of this newsletter. I released a trio of episodes on Sept. 19, 21, and 23. The first episode featured author and adventurer Elizabeth Gilbert, the second, my good friend Jim Kwik, and the third was the inspirational Lisa Nichols. The show debuted at No. 3 on the Apple charts in the U.S. and Canada and has consistently been in the top 15 in the U.S. and in the top 10 in Canada since its inception.

Globally, we regularly rank in the top 10 in the UK, Australia, New Zealand, and much of continental Europe. The country of Bhutan (the only country I am aware of that tracks happiness amongst its citizens) consistently ranks us in the top 3 podcasts of the country.

WHAT

What started as a curiosity to explore female-centric metabolism, nutrition, and fitness through podcasting has become the absolute favorite part of my work.

I LOVE bringing you in on the most fascinating conversations and ideas. Many of the guests I’ve had on the show I would likely have the same conversations over dinner together. This podcast is like getting an all-access pass to the best conversations on the planet.

What I’ve learned is that there are many ways to bring about a result.

Whether it be a diet or fitness intervention – there are many roads to Rome – our job is to find the road that works best for us over the long term.

There can be a lot of overwhelming information online and on social media which has lead to what I like to call INFOBESITY. It’s the idea that with so much information coming at us, we just accumulate it, get overwhelmed by it, and don’t do anything useful or valuable with it.

So, to coincide with the 5-year anniversary of the BETTER! Podcast show, we’ve launched the EVEN BETTER! Premium Membership, where you still get access to the best conversations, and we’ll also be providing you with action guides to map out the next steps you can take.

Literal action steps to take from the show. It is the ultimate antidote to infobesity.

In the premium membership, I’m also offering my time to answer YOUR specific questions in the member-only Ask Me Anything episodes. That’s where you’ll get me, unfiltered and unleashed, so that you can get the real answers you are looking for. The AMAs, along with the ad-free, solo, and bonus episodes, are published just for you in the member-only feed. They are not available to the public.

HOW

We’re going to have some fun together this week with giveaways and prizes to celebrate the 5-year anniversary of BETTER!! Here’s how to get in on the action:

  • Follow me on Instagram for daily giveaway announcements.
  • Visit the new giveaway section of the website. There, you’ll find ALL the prizes (nearly two dozen–so keep scrolling!) and easy ENTER TO WIN! boxes throughout the section that will take you right to the entry form.

That’s it! Keep your eyes open for new giveaways and prizes!

NOW

If you have been with me for a month, a year, or even from the beginning, THANK YOU! from the bottom, side, and top of my heart. I am so honored that you spend your time with me every week, committed to being better!

There are a few ways you can support the podcast if you feel so inclined:

  • Make sure you subscribe to the podcast, either on Apple Podcasts, Spotify, or YouTube so new episodes will be automatically sent to you when we release them every week.
  • Write a review on Apple Podcasts, Spotify, or leave a rating on your favorite podcast listening platform! This helps get the message out to other Bettys and brings them into the Bettyverse with you and me.
  • Consider joining the new EVEN BETTER! Premium Membership. This affordable program will give you direct access to me, ad-free listening, action guides, bonus content, and exclusive discounts from brands I love and use every day.

Did you know you can get a tailor-made BETTER! podcast playlist based on your health interests? We launched this feature with the new website this year, and it’s a useful tool. Simply fill out an uber-short quiz and receive a playlist with 10 episodes of BETTER! Handpicked by me that are the best place for you to start. Check it out HERE.

My team asked me to choose my favorite episodes for each of the five years the podcast has been on the air. That was hard (almost as hard as leg day), because I’ve had the privilege of talking with such fantastic guests about meaningful topics that impact women. My top choices are listed below. Whether you’ve been a long time listener or are new to the show, I hope you’ll take another listen to grab all the value these conversations can bring to your health and fitness journey. Enjoy!

 Year 1: Ep 16, Dr. Gabrielle Lyon / Ep 56, Ari Whitten

 Year 2: Ep 78, Dr. Carrie Jones / Ep 109, Ben Bikman / Ep 148 Dr. Robert Lustig

 Year 3: Ep 202, Dominic D’Agostino / Ep 206, Nicole Jardim / Ep 238, Phil Maffetone, Ph.D. / Ep 247, Cynthia Thurlow / Ep 252, Sal Di Stefano

 Year 4: Ep 292, Kelly Leveque / Ep 302, Alan Aragon

 Year 5: Ep 331, Kristen Holmes / Ep 345, Dr. Tony Youn / Ep 355, Lisa Mosconi, Ph.D. / Ep 356, Dr. Vonda Wright / Ep 362 Dr. Mary Claire Haver / Ep 364 Dr. Casey Means

Question of the Week

Q: Hi Doc!!!! I love listening to your podcast and getting your newsletters! Thank you for all you do to help me to be a healthier and better person! A BETTY!!! I am on the lookout for a foundation and other makeup to use but am having difficulty finding some, so I was wondering what you use and prefer? Thank you so much.

Thank you for the question Kristen! First, let me just say I feel your pain. Foundations and the layering of SPFs and all the things can be overwhelming.

For me, I’ve had some good luck with tinted sunscreens. They give you the SPF you are looking for, and it combines some coverage as well. It is HARD to find a good one as many of them oxidize on your face (or maybe just mine) and turn a weird orange color.

These are my top faves that I use and alternate daily:

  • Ilia Super Serum Skin Tint. I have no affiliation with this company, but I absolutely love this product. It is a milky finish with light to medium coverage.
  • Elf Halo Glow. Again, no affiliation. This is light coverage that gives a dewy finish. It does NOT have SPF in it, so you will need to layer that on first.
  • OneSkin's OS-01 Face SPF is a tinted sunscreen. I do partner with this brand and love all the research they have put into anti-aging products. I will always use this after I have moisturized my face. (Click here and use code DRSTEPHANIE at checkout.)

YOUR TURN!

I’ll be answering your questions every week right here in the Mini Pause! Let me know what’s on your mind. I’ll be checking for both questions and feedback at support@drstephanieestima.com.

What I Recommend: Adapt Naturals

I’ve been looking for another quality fish oil option over the past few months and finally found it in the Bio-Avail Omega+ from Adapt Naturals. I’m excited about this  blend of ultra-pure fish oil and the most bioavailable forms of curcumin and black seed oil.

Most fish oils available today are rancid or contain toxins like heavy metals and PCBs (polychlorinated biphenyls). And curcumin and black seed oil are not well-absorbed unless special preparations are used.

I like getting the benefits of omega-3s plus two powerful health-boosting nutrients in a single product. The right fish oil can increase vitality; sharpen your mind and brighten your mood; increase performance and recovery; contribute to radiant skin, hair, and nails, and lessen immune reactivity. It also supports metabolic and heart health.

Now Open: EVEN BETTER! Premium Membership Subscription

Members have immediate access to numerous content pieces, with more coming online. The membership benefits were designed with input and insights from my community of women. Here's what you'll find within the membership:

  • Early and ad-free access to the weekly Better! podcasts.
  • A downloadable action guide for each podcast episode.
  • Private “Ask Me Anything” episodes based on member questions.
  • Surprise guests and solo shows only for members.
  • My insights from the guest discussion coupled with recommendations you can use to build habits and routines that support your goals.
  • Bonus content beyond the podcast episodes.
  • Exclusive discounts for brands I love.
  • Being a part of a community with like-minded Bettys!

There are several introductory membership options to fit any budget. Subscribe HERE

Mini Pause #24: How to Make Friends with Carbs

Posted on by stephanie-estima

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 are your friend.

WHY

If you’re an active female who is either lifting weights, engaging in cardiovascular activity, or both, there is a chance you may not be eating enough calories to fuel adequate performance in your sport of choice and your basic, day-to-day functions. This is commonly referred to as Low Energy Availability or LEA.

Lack of food intake is rampant in female athletes because of societal pressures to look a certain way as a female athlete [*][*]. This might be coming from media, including social media (and the dreaded comments section), as well as teammates and coaches who may believe there are perceived performance enhancements if the athlete is leaner.

And you don’t need to be on a team or in a competitive environment to also feel this pressure.

Many women begin working out for aesthetic reasons (I was one of these women), and there is an inherent expectation of body composition changes when combining energy manipulation in the form of caloric restriction and an exercise intervention.

Dieting can mess with our heads.

I have seen this firsthand in females who initially participate in a ketogenic or a low-carbohydrate diet. The results are immediate and welcome! A drop in water weight, the scale moving in the right direction, and we can make the cognitive error that we have found the diet for us.

And it does work.

It works wonderfully while we are metabolically unhealthy or consuming too many calories. Restricting carbohydrates works to reduce total calorie intake, decrease inflammation, and fuel weight loss.

Until it doesn’t.

WHAT

I’ve seen this countless times with women–they love the results of carb restriction so much that they hold onto the idea that that is the only way to drop weight and keep it off.

Clinically I have seen this NOT be the case. After a time, excessive carbohydrate restriction begins to wreak havoc on the thyroid. Dom D’Agostino and I [*] discussed this on the podcast a few years back–excessive carbohydrate restriction often leads to a hypoactive thyroid.

I like to explain this phenomenon–a diet working and then over a period of time it stops working–as exhausting the area under the curve [*]. While this term is used in pharmacokinetics (how long should a drug be dosed for), we can also apply this term to the therapeutic intervention of diet.

Said another way… the diet that heals you isn't the diet you should follow long term.

When women restrict too aggressively with the same intervention for too long, maladaptions can occur.

When you’re in a chronic energy deficit–either through over-exercising or under-eating –your reproductive capacity is downregulated via nutrient-sensing pathways [*], which also can affect your metabolism and body composition.

HOW

After a long period of carbohydrate restriction, if you notice that your weight loss has stalled, or it is feeling harder and harder to stick to it, it might be time for a change.

Change might mean increasing total calories, and reintroduction of carbohydrates specifically.

Realizing the anxiety this may invoke in some of you, think about strategic dosing of carbohydrates in the peri exercise time. Either immediately preceding a workout, immediately after a workout, or both (!) is a fantastic time to consume your carbohydrates.

Remember your muscle is one of the primary sites for insulin activity, glucose storage, glucose utilization, and fat utilization. So timing your carbohydrates around your exercise ensures this fuel will be sequestered and used for muscle activity. You are the most insulin-sensitive immediately after a workout!

NOW

If you are a cycling woman, consider initially increasing carbohydrates (and therefore total calories) in the luteal phase of your cycle. This is the 12- to 16-day period after ovulation, and before your period begins. I detail this in “The Betty Body,” which also has meal plans to show you exactly how to do this.

Typically I am for an initial increase of 10% of total calories to be increased.

If your cycles are irregular and unpredictable, or you are menopausal, you can increase your calories right now irrespective of where you are in the cycle. See how that affects your performance and endurance in your gym sessions.

Question of the Week:

Q: Can you clarify some questions about sunscreen?

This question from Doris about sunscreen comes at a great time. She writes, “Thanks for your podcast episodes on skin health–love them all! Regarding sunscreen: I am a proponent of wearing it daily, but I have some clarifying questions.”

  • If you work indoors all day but in front of computer screens, does that still warrant daily use?
  • How often is it recommended that one reapplies sunscreen?
  • When you are indoors, and then when you are outdoors (and outdoors, when it's April in Toronto and we might not be outdoors for long and the sun isn't strong, and when it's truly summertime)?

Sunscreen is such a polarizing topic, isn’t it?!

I would say that timing and dosing of sun (and of course light) is what’s most important to consider here.

On the one hand, chronic UV exposure (sitting out on a beach all day in the middle of summer, with no sunscreen) is going to increase your risk for skin cancers. And if you do require surgery to remove the cancer, it’s awful, usually induces bad disfigurement and scarring, and the recovery is more difficult than I think people realize.

On the other hand, insufficient sun exposure is a real problem [*] and has direct consequences for human health. As we have moved to working primarily indoors, we do have to be mindful of getting adequate sun exposure.

Here are my best recommendations:

  • Get early morning sun exposure. Go outside in the morning when the sun is low in the sky, full of blue and green lights that rev up our circadian rhythms. You can opt for sunscreen if you like (I do).
  • Indoors, it is less important to be concerned with the application and reapplication of sunscreen if you are not exposed directly to sunlight coming in.
  • Avoid sunbathing between 10 am to 2 pm when the sun is typically at its highest point in the sky and at its strongest. Personally, if I do spend time in the sun, it is usually after 4 pm.
  • Wear a hat with a brim and sunglasses to avoid squinting.
  • If you are lighter skinned and pasty pale from the winter months, be very cognizant of your initial weeks in the sun as you are hopefully developing a little base of color without turning into a tomato.

YOUR TURN!

I’ll be answering your questions every week right here in the Mini Pause! Let me know what’s on your mind. I’ll be checking for both questions and feedback at support@drstephanieestima.com.

What I Recommend: OneSkin

I’m super curious about advances in skin care that target both skin health and anti-aging. That’s why I’m obsessing about the OneSkin product line–especially the tinted facial SPF and the new body SPF with additional collagen support.

Four female Ph.D.-level longevity scientists experienced in stem cell biology, skin regeneration, aging, and bioinformatics founded OneSkin to specifically research the root causes of skin aging. They optimize skin biology at the cellular level.

OneSkin's flagship ingredient, OS-01, is a novel peptide that targets what’s called “cellular senescence” a root cause of why your skin ages.

Learn more about OneSkin peptide science and try the sunscreens for yourself this summer (and all year round). You’ll be SO glad you did! Use code DRSTEPHANIE at checkout to save 15%.

How Peptides Combat Collagen Loss

Posted on by stephanie-estima

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 about the aesthetic impact of collagen loss (namely lines, wrinkles, and sagging skin), there’s a health component involved, which I explain in more detail below.

But what triggers these changes? Just like other symptoms common in perimenopause and menopause, it’s due to shifts in estrogen and progesterone.

The Role of Estrogen and Progesterone on Skin

  • Skin Barrier: Estrogen stimulates the production of several key proteins in the skin, keeping your skin barrier healthy and strong. However, as estrogen levels decrease, your skin can become thinner over time [*], which puts you at greater risk for moisture loss, infections, and UV damage.
  • Oil Production: Declining levels of progesterone can lead to skin that’s drier and more sensitive since this hormone is involved in the skin’s oil production.
  • Free Radicals: As estrogen levels drop, the body’s natural defense [*] against free radicals becomes less effective, leading to accelerated skin aging.
  • Hyaluronic Acid: Estrogen also stimulates the production of hyaluronic acid. Without a strong skin barrier and the estrogen-stimulated production of hyaluronic acid, the skin will feel more dehydrated [*].
  • Sun Sensitivity: When estrogen levels decrease, so does melanin, the pigment that helps protect skin from UV rays. This means, you might notice that your skin becomes lighter and that you’re more sensitive to sun damage [*].

How I Keep My Skin Healthy After 40

In addition to eating foods rich in antioxidants, using broad spectrum sunscreen, and getting quality sleep — which can all affect the health of your skin — I recently found a skincare line developed by a team of female scientists.

The company is called OneSkin. And their products, called “topical supplements,” are powered by their proprietary OS-01 peptide which is scientifically proven to counteract some of the factors caused by estrogen decline during menopause.

In lab studies, they found that OS-01 increased collagen and hyaluronic acid production in skin (1), improving firmness, elasticity, and hydration and strengthening the skin barrier (2). Not only that, their peptide is proven to reduce cellular senescence (3), one of the hallmarks of skin aging, so your skin stays younger and healthier as you age

I’ve shared with my Bettys that I’m completely up-leveling my skin this year. I’d love for you to consider how you can do the same. My absolute go-to product from the OneSkin line is OS-01 SHIELD Protect + Repair SPF 30+. This mineral-based sunscreen comes in both tinted and clear. If the science of peptide skin care intrigues you, visit oneskin.co. (Use code DRSTEPHANIE at checkout to save 15%.)

1) Shown in lab studies on human skin samples by measuring collagen production biomarker, COL1A1, and hyaluronic acid production biomarker, HAS2. Treatment with the OS-01 peptide displayed a significant increase compared to no treatment. (Zonari, A., et al. npj Aging, 2023)

2) Shown in a clinical study performed by a third party research organization. Skin barrier and hydration measured by a vapometer. Elasticity and firmness analyzed via double-blind expert clinical grader evaluation. Significant improvements were observed on skin treated with OS-01 FACE for 12 weeks versus baseline. (Zonari, A., et al. Journal of Cosmetic Dermatology, 2024)

3) Shown in lab studies on human skin samples and/or cells by measuring the number of senescent cells via SA-Bgal staining, senescence biomarkers (CDKN2A/P16, CDKN1A, H2A.J), and SASP biomarkers (CXCL8 and IL-6).  Treatment with the OS-01 peptide displayed a significant decrease in all mentioned markers compared to no treatment. (Zonari, A., et al. npj Aging, 2023)

***

Disclaimer: The information included in a newsletter, email, or on drstephanieestima.com is intended solely for educational purposes. It does not replace a direct relationship with your licensed medical provider and is not intended to diagnose, treat, cure, or prevent any disease.

Affiliate Disclosure: Products mentioned in a newsletter, email, or on drstephanieestima.com, may be part of an affiliate agreement in which Dr. Stephanie Estima receives a small commission on the sale of an item you purchase.