Sal Di Stefano guides middle-aged women, particularly those transitioning from a focus on cardio, through the principles and practices of muscle growth and strength training. Sal dispels common myths about women 'bulking up' from strength training, highlighting benefits such as improved longevity, hormone balance, and metabolism boosts.

Key topics include the importance of sufficient rest, effective and safe lifting techniques, and advanced training methods like the rest-pause technique. Sal and Dr. Stephanie emphasize mastering proper exercise techniques, warming up correctly through 'priming,' and addressing specific needs for mothers to recondition abdominal and pelvic floor muscles. Sal encourages women to take pride in their age, enjoy well-structured workout plans, and to not be afraid to seek guidance from personal trainers if needed.

Episode Overview:
0:00 Intro/Teaser
5:06 Optimizing Strength Training Frequency and Volume
13:11 Optimizing Rest Periods for Strength
25:42 Mastering Strength Training Skills for Success
33:41 Maximizing Muscle Activation Through Proper Form
46:01 Exercise and Recovery for Optimal Health
55:56 Fundamentals of Fitness Optimization
1:07:06 Optimizing Strength Training Intensity and Form
1:11:10 Advanced Strength Training Techniques and Programs
1:15:33 Strength Training Success and Mindset

Find all the reosources for this episode at https://drstephanieestima.com/podcasts/cardio-bunny-to-muscle-mommy-strength-training-for-women/

Bio:
Sal Di Stefano is a personal trainer and co-founder of Mind Pump Media and co-host of Mind Pump, an online radio show/podcast that is dedicated to providing truthful fitness and health information. He is also the designer of the Muscular Adaptation Programming System (MAPS Fitness Products). Sal is dedicated to prioritizing health over appearance, and he aims to shift the direction of the fitness industry from aesthetic and insecurity-based to one based on self-love and self-care.

We are grateful to our sponsors:

CAROL BIKE
This is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com

BON CHARGE
Whether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code BETTER at checkout for a 15% discount.

ONESKIN
It’s time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.

NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP

When you join Dr. Stephanie Estima's EVEN BETTER! Premium Membership, you'll join a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at  https://estima.supercast.com/.

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

Dr. Rocio Salas-Whalen joins Dr. Stephanie to discuss a range of topics related to obesity, the obesity epidemic, and pharmacological treatments like GLP-1 agonists (e.g., Ozempic). They delve into how these drugs work, their effects on the body, and hormonal influences, particularly in women undergoing perimenopause and menopause.

Episode Overview:
0:00 Intro/Teaser
1:28 Ozempic and Hormone Therapy for Women
9:38 Exploring Peptide Effects on Behaviors
17:31 Weight Loss Challenges and Factors
19:32 Weight Loss Strategies and Muscle Maintenance
24:08 Misconceptions About BMI and Health
29:00 Weight Loss and Hormone Research
35:27 Benefits and Risks of Medication
43:58 Debunking the Myth of Microdosing
48:06 Off-Label Benefits of Testosterone Therapy
53:47 Embracing Menopause for Optimal Living

For resources mentioned in this episode go to https://drstephanieestima.com/podcasts/ozempic-glp-1s-testosterone-for-women-explained/

Bio:
Dr. Rocio Salas-Whalen is a triple board certified physician with broad experience across all facets of endocrinology, with a particular emphasis on obesity, diabetes and thyroid disorders. She believes that every patient is different and that effective care must be customized according to individual needs. She is a strong advocate for prevention rather than treatment – especially in regard to obesity and diabetes. She performs in-office thyroid ultrasonography and fine needle aspiration biopsy of thyroid nodules. 

We are grateful to our sponsors:

BEAM MINERALS
Beam Minerals contains every single mineral that you lose during perimenopause and menopause, and there is a meaningful dose here with close to 100% bioavailability. All you have to do is take a shot of liquid every morning to replenish your mineral stores and ease the symptoms that you might be experiencing. Head over to https://beamminerals.com/better and use the code BETTER for 20% off.

EQUIP
You can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.

TIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.

NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP

When you join Dr. Stephanie Estima's EVEN BETTER! Premium Membership, you'll join a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at  https://estima.supercast.com/.

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

JJ Virgin is here to uncover the secrets to aging powerfully. In this episode, you will discover why building muscle, proper nutrition, and a positive mindset are crucial for maintaining your health and fitness at any age. Whether you're a fitness newbie or a seasoned pro, you'll find invaluable insights to inspire and empower your journey toward optimal health and powerful aging

Episode Overview:
0:00 Intro/Teaser
11:26 Optimizing Aging Through Strength and Power
17:32 Exercise for Healthy Aging
29:16 Effective Exercise Prescription for Women
42:06 Enhancing Workouts With Partial Reps
49:23 Protein and Nutrition for Healthy Aging
58:25 The Role of Protein in Health
1:07:04 Carbohydrates and Fasted Workouts
1:16:23 Optimizing Exercise for Post-Menopausal Women
1:26:35 Improving Metabolic Health Responsibly
1:36:46 Inspiration and Mentorship in Aging

Resources mentioned in this episode: https://drstephanieestima.com/podcasts/how-to-age-powerfully-transform-your-health/

Bio:
As a triple-board certified nutrition expert and Fitness Hall of Famer, JJ is the author of four NY Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, JJ Virgin’s Sugar Impact Diet, and JJ Virgin’s Sugar Impact Diet Cookbook. Her book, Warrior Mom: 7 Secrets to Bold, Brave Resilience, shares the inspirational lessons JJ learned as she fought for her son’s life.

We are grateful to our sponsors:

NEUROHACKER
High NAD levels help our bodies by creating energy, maintaining healthy DNA, and protecting our cellular health. You can try Qualia NAD risk-free for 100 days by going to https://neurohacker.com/better and use the code BETTER at checkout to get 15% off of your order.

PELUVA

These low-profile shoes are designed to let feet be feet. This smart-looking shoe allows for proprioception and retraining of the toe and ankle mortise.  Peluva delivers comfort, function, and style so you can relax, realign, and strengthen your feet to build health with every step. Go to https://peluva.com/DRSTEPHANIE to get 10% off your entire order.

COLDTURE
Embrace the cold with Coldture, the simplest and most fun way to feel the benefit of cold water immersion from the comfort of your home without having to load up ice in the bathtub. Head on over to https://coldture.com/drstephanie and use code DRSTEPHANIE to get an exclusive discount.

NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP

When you join Dr. Stephanie Estima's EVEN BETTER! Premium Membership, you'll join a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at  https://estima.supercast.com/.

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

In this episode, Dr. Stephanie and Dr. Joe debunk common cancer myths while highlighting the importance of a nutrient-rich diet. Learn about the relationship between fibre consumption and cancer, the benefits and misconceptions surrounding coffee, and the impact of gut health on cancer. Whether you're interested in the evolutionary aspects of cell biology or practical dietary strategies to support cancer treatment, this episode offers actionable insights for maintaining a healthy lifestyle and reducing cancer risks.

Episode overview:
0:00 Intro/Teaser
03:40 Exploring the Nuances of Cancer
13:36 Understanding Cancer
19:14 Genetic Mutations and Cancer Risks
33:00 Alcohol Metabolism and Cancer Risks
41:54 Cancer Cell Metabolism and Dietary Interventions
49:12 Dietary Interventions in Cancer Treatment
1:00:32 Exercise and Immune System Function
1:04:14 Nutrient-Rich Diet and Cancer Prevention
1:11:45 Coffee Consumption and Cancer Risk
1:15:40 Debunking Common Cancer Myths

Resources mentioned in this episode: https://drstephanieestima.com/podcasts/cancer-myths-realities-preventative-measures/

Bio:
Dr. Joe Zundell received his PhD in Cancer Biology from the Wistar Institute and The University of the Sciences in Philadelphia, PA. USA. Through over 10 years performing lab work, Joe specializes in understanding the metabolic, epigenetic, and genetic contributions for cancers. Currently, he works within the private sector at a biotech company looking to advance targeted radiopharmaceuticals to better treat solid cancers. In his free time, he educates the public on social media about the complexities of cancer biology and how people can reduce their risks for developing cancers.

We are grateful to our sponsors:

EQUIP collagen

You can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.

TIMELINE

Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order

APOLLO

The Apollo wearable supports women’s cycle and changing bodies by supporting the circadian and infradian rhythms so you can give your body what it needs when you need it — more energy, relaxation, focus, sleep, or calm. Go to https://apolloneuro.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off your order.

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

Registered dietitian Kristen Kirkpatrick and liver disease specialist Dr. Ibrahim Hanoune unravel the complexities of the liver's functions and the alarming rise of non-alcoholic fatty liver disease (NAFLD). Learn how this condition skyrocketed from affecting 5.5% of the population in 1988 to a staggering 40% in 2022 and discover its far-reaching impacts on cardiovascular health, diabetes, and cognitive function. They dive into recognizing the early and late-stage symptoms and managing systemic inflammation through actionable dietary and lifestyle choices.

This episode explores the gender-specific nuances of NAFLD, particularly how hormonal shifts post-menopause put women at an increased risk. Discover the critical role estrogen plays in protecting heart and metabolic health, and learn tailored strategies to manage weight, sleep, and blood sugar levels.

Episode Overview:
0:00 Intro/Teaser
7:48 Rising Concerns About Childhood Liver Disease
11:14 Gender Differences in NAFLD Prevalence
14:33 Menopause and Cardiovascular Health
17:35 Diet's Impact on Liver Health
26:12 Understanding Metabolic Health Through Carbohydrates
37:04 Identifying Metabolic Dysfunction for Health
49:16 Liver Regeneration and Lifestyle Changes
53:43 Optimizing Liver Health Through Nutrition
1:03:56 Genetics, Environment, and Fatty Liver Disease
1:12:23 Patient Insights on Liver Health

Resources mentioned in this episode:
Regenerative Health: Discover Your Metabolic Type and Renew Your Liver for Life - https://bookshop.org/p/books/regenerative-health-discover-your-metabolic-type-and-renew-your-liver-for-life/18877388
Skinny Liver: A Proven Program to Prevent and Reverse the New Silent Epidemic-Fatty Liver Disease - https://bookshop.org/p/books/skinny-liver-a-proven-program-to-prevent-and-reverse-the-new-silent-epidemic-fatty-liver-disease-kristin-kirkpatrick/6464968
 

We are grateful to our sponsors:

CAROL BIKE
This is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com.

BON CHARGE
Whether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code BETTER at checkout for a 15% discount.

COLDTURE
Embrace the cold with Coldture, the simplest and most fun way to feel the benefit of cold water immersion from the comfort of your home without having to load up ice in the bathtub. Head on over to https://coldture.com/drstephanie. And you are going to get $600 off plus 0% financing for 12 months on your Coldture cold plunge tub.

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

Mike Israetel is the co-founder of Renaissance Periodization and PhD in sports physiology, and he joins Dr. Stephanie to discuss muscle hypertrophy and effective training techniques for women. Mike delves into common training mistakes, the importance of eccentric control, and range of motion in exercises. Key topics in this episode include training consistency, program customization, hip thrusts, lunges, and muscle failure. 

Episode Overview:
00:00 Intro/Teaser
4:02 Most Common Training Mistakes
8:51 Alchemizing Complex Science into Everyday Living
12:19 Muscle Hypertrophy in Women
21:03 Common Training Mistakes for Muscle Building
27:59 The Importance of Repeatability in Technique
34:11 Technique Troubles
48:22 Glute Thrusts and Beyond
57:16 Approaching Muscle Failure
1:05:30 Efficiency in Training
1:07:48 Myo Sets vs. Traditional Sets
1:21:45 Women's Training & Maximizing Results
1:26:43 Revolutionize Your Workouts & Aging Gracefully

Resources mentioned in this episode:
Mike’s Instagram - https://www.instagram.com/drmikeisraetel/
Mike’s Hypertrophy App - https://rpstrength.com/pages/hypertrophy-app
Mike’s YouTube channel - https://www.youtube.com/@MikeIsraetelMakingProgress/
Bret Contreras Hip Thrust - https://www.bretcontreras.store/products/thruster-3-0-fitness-product
Scientific Principles of Hypertrophy Training Paperback – https://www.amazon.com/Scientific-Principles-Hypertrophy-Renaissance-Periodization/dp/B08WP9GK36/

Bio:
Cofounder of Renaissance Periodization, Dr. Mike Israetel​ holds a PhD in Sport Physiology from East Tennessee State University. Formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, Mike has taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior. Mike has coached numerous athletes and busy professionals in both diet and weight training, and is himself a competitive bodybuilder and professional Brazilian Jiu Jitsu grappler.

We are grateful to our sponsors:

PRIMEADINE

Primeadine has been shown to support memory, cognition, heart health, balanced hormones, and improved hair growth and fullness. If you are interested in trying it out, go to https://OxfordHealthspan.com/DrStephanie and use code DrStephanie15 to get 15% off of your order.

APOLLO

The Apollo wearable supports women’s cycle and changing bodies by supporting the circadian and infradian rhythms so you can give your body what it needs when you need it — more energy, relaxation, focus, sleep, or calm. Go to https://apolloneuro.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off your order.

TIMELINE

Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.

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

Dr. Elisa Song is an integrative pediatrician and author of 'Healthy Kids, Happy Kids.' She joins Dr. Stephanie to discuss the judicious use of antibiotics in early childhood and their long-term impacts on mental health, the role of fevers in the immune response, and natural remedies for minor illnesses.

This episode highlights the importance of maintaining a healthy microbiome, practical steps to restore gut health after antibiotic use, how we have misunderstood fevers, and the negative effects of added sugars on children's diets. Kickstart your child's school season with this informative episode with Dr. Elisa Song.

Episode Overview:
0:00 Intro/Teaser
2:36 Restoring Gut Health in Children
5:32 Understanding the Impact of Childhood Gut Health
18:52 Antibiotic Use in Children
29:23 Optimal Approach to Child Illness
40:05 Fever Management in Children
49:52 Natural Fever Management Techniques in Children
53:59 Restoring Gut Health After Illness
1:06:33 The Power of Fermented Foods
1:12:20 Managing Added Sugar Intake in Kids

Resources mentioned in this episode:

In-utero antibiotic exposure and subsequent infections in infancy: a register-based cohort study with sibling analysis - https://www.sciencedirect.com/science/article/pii/S2589933323000022

Pelargonium Sidoides - https://www.webmd.com/vitamins/ai/ingredientmono-1135/pelargonium-sidoides

Aconitum Napellus - https://pubmed.ncbi.nlm.nih.gov/?term=Aconitum+Napellus+

Fever management: Evidence vs current practice - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4145646/

Homeopathic Oscillococcinum® for preventing and treating influenza and influenza-like illness - https://pubmed.ncbi.nlm.nih.gov/25629583/

Health Benefits of Saccharomyces Boulardii - https://www.health.com/saccharomyces-boulardii-8628939

Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds - https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation

Healthy Kids, Happy Kids: https://www.harpercollins.com/products/healthy-kids-happy-kids-elisa-song

Bio:
Dr. Elisa Song, MD is a Stanford-, NYU-, UCSF-trained integrative pediatrician, pediatric functional medicine expert, and mom to 2 thriving children. Dr. Song is chair of A4M’s pediatric education and has been featured on BloomTV, Forbes, Healthline, MindBodyGreen, National Geographic, PopSugar, Parents, Motherly, Parade, Verywell Health, and New York Post. More info at https://healthykidshappykids.com/
 

We are grateful to our sponsors:

TIMELINE Skin Care

Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.

BON CHARGE Red Light Face Mask

I am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine. Head over to https://boncharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.

EQUIP Prime Protein

Equip Foods Prime Protein is a complete bovine protein with the nutritional equivalent of 4-ounces of grass-fed beef. The best part is, it tastes like dessert, not beef. I use it all the time in my baking efforts when I'm trying to sneak in more protein. Head over to https://equipfoods.com/better and use code BETTER at checkout to get 20% off of your order.

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

Dr. Latt Mansor explores the transformative power of ketones. With his extensive background in metabolism and physiology, Dr. Mansor sheds light on how ketones can regulate blood glucose, aid in weight loss, and improve overall metabolic health.

From blood glucose regulation to the intriguing effects of ketones on weight loss and appetite suppression, this episode is packed with insights. Whether you’re curious about the biochemical mechanisms or simply want actionable health tips, this conversation offers something for every listener.

Go to https://ketone.com/STEPHANIE and you can save 30% off your first subscription order of Ketone-IQ™

Episode Overview:
0:00 Intro/Teaser
05:12 Ketosis and Exogenous Ketones Mechanisms
12:42 Gender Differences in Exogenous Ketones
26:03 Caffeine and Ketones Synergistic Effects
30:49 Enhancing Performance with Ketones and Caffeine
36:26 Ketones and Weightlifting Benefits
40:32 The Flexibility of Dietary Interventions
45:05 Using Ketones as a Tool
48:44 Appetite Suppression and Weight Loss
56:16 Pharmaceutical Interventions and Personal Responsibility
1:09:23 Navigating Healthcare Information Wisely

Resources mentioned in this episode:

Effects of Exogenous Ketone Supplementation on Blood Glucose: A Systematic Review and Meta-analysis - https://pubmed.ncbi.nlm.nih.gov/35380602/

A Ketone Ester Drink Lowers Human Ghrelin and Appetite - https://www.researchgate.net/publication/320872109_A_Ketone_Ester_Drink_Lowers_Human_Ghrelin_and_Appetite

Dr. Latt Mansor Reacts to "No. 1 CAUSE of OBESITY is GENETICS" Claim - https://www.youtube.com/watch?v=dQR2gcLbXrE&t=45s&ab_channel=Ketone-IQ

Bio:
Dr. Latt Mansor holds a PhD in Physiology, Anatomy and Genetics from the University of Oxford, where his research focused on the metabolism of the type 2 diabetic heart in hypoxia. He also holds an M.A. (Columbia University) and B.Sc. (Hons) (University of Nottingham) in Biotechnology. He is a world expert in physiology and metabolism, and consults with elite sport, military, clinical and research organizations.

We are grateful to our sponsors:

BON CHARGE

Whether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code BETTER at checkout for a 15% discount.

PELUVA


These low-profile shoes are designed to let feet be feet. This smart-looking shoe allows for proprioception and retraining of the toe and ankle mortise.  Peluva delivers comfort, function, and style so you can relax, realign, and strengthen your feet to build health with every step. Go to https://peluva.com/DRSTEPHANIE to get 10% off your entire order.

APOLLO

The Apollo wearable supports women’s cycle and changing bodies by supporting the circadian and infradian rhythms so you can give your body what it needs when you need it — more energy, relaxation, focus, sleep, or calm. Go to https://apolloneuro.com/DRSTEPHANIE and use code DRSTEPHANIEfor 15% off your order.

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

Kristen Homes is a master in muscle recovery and enhancing your exercise benefits.  Kristin’s extensive background in psychophysiology brings a wealth of knowledge to the discussion, offering you valuable guidance on achieving peak physical performance. In this episode, you'll discover cutting-edge strategies for enhancing your cardiovascular health, building raw and explosive strength, and fine-tuning your training with precise carb and protein timing. Kristen shares her expertise on VO2 max, zone two training, and the science behind effective recovery. Whether you're aiming to boost your endurance or elevate your overall fitness, this conversation is packed with actionable tips tailored especially for women. Tune in to transform your workout routine and achieve your health goals.

Episode Overview:
0:00 Intro/Teaser
11:40 “Batwoman” Cardio and Strength Training
22:43 Physical Training Strategies and Mindset
27:22 Zone 2 Workouts & Rucking
34:51 Optimizing Nutrition for Exercise Energy
43:26 Optimizing Nutrition and Meal Timing
51:20 Exercise Benefits & Strategies
57:21 Strength Training Strategies for Women
1:05:37 Functional Training Principles and Benefits
1:15:13 The Benefits of Recovery Modalities
1:27:20 Health Podcast Legal Disclaimer

Resources mentioned in this episode:
How to Maximize Recovery, Performance and Resilience with Kristen Holmes - https://youtu.be/Y1CMj01m-TE?si=rNw1BUP4nWD_ccjZ
How Women Can Prevent Injury While Weightlifting In Their 40s & Beyond - https://www.mindbodygreen.com/articles/how-to-build-muscle-without-heavy-weights-and-avoid-injury
Coldture cold tubs - https://coldture.com/drstephanie (use code DRSTEPHANIE for an exclusive discount)
Sunlighten Saunas - https://get.sunlighten.com/DRSTEPHANIE (use code DRSTEPHANIE for an exclusive discount)
LMNT - https://drinklmnt.com/drestima
Heat, Healing & Hypertrophy: The Science of Saunas with Dr. Stephanie - https://drstephanieestima.com/podcasts/heat-healing-hypertrophy-the-science-of-saunas/
Kristen’s Instagram - https://www.instagram.com/kristen_holmes2126/

Bio:
As Global Head of Human Performance, Principal Scientist at WHOOP, Kristen drives thought leadership by engaging with industry-leading researchers and partners to better understand individual and team biometric and performance data across high-stakes verticals to drive product innovation, strategy, and coaching. Kristen blends her academic and applied background in athletics, coaching, performance technology, psychology, and exercise physiology to drive research, partnership, and product development initiatives to strengthen WHOOP as a leader in Human Performance.

We are grateful to our sponsors:

EQUIP
You can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.

TIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.

BEAM MINERALS
Beam Minerals contains every single mineral that you lose during perimenopause and menopause, and there is a meaningful dose here with close to 100% bioavailability. All you have to do is take a shot of liquid every morning to replenish your mineral stores and ease the symptoms that you might be experiencing. Head over to https://beamminerals.com/better and use the code BETTER for 20% off.

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

Join Dr. Stephanie as she delves into the fascinating world of peptides and bioregulators with expert Nathalie Niddam. Discover the healing properties of peptides like BP 157 and learn about master bioregulators such as epitalon and endoluten.

Nathalie, a holistic nutritionist and epigenetic coach, shares invaluable insights on cycling bioregulators, peptide dosages, and the latest in pharmaceutical advancements like GLP-1 agonists for weight loss. This episode promises to enhance your understanding of how these compounds can improve healthspan, longevity, and overall well-being.

Episode Overview:
1:17 Exploring Peptides with Natalie Nidham
2:57 Diving into Bioregulators
36:41 Cycling Bioregulators for Optimal Results
45:56 Benefits and Considerations of High-Dose Epitalon
49:03 Dosage Discussion: Epitalon and Endolutin
52:53 GHK-CU: The Youthful DNA Peptide
56:43 Sourcing and Working with Peptides
1:02:13 CJC1295: Growth Hormone Releasing Hormone
1:08:03 Dosage and Individual Response to Peptides
1:10:24 GLP-1 Agonists: Mechanisms and Effects
1:13:34 Nutritional Considerations with GLP-1 Agonists
1:17:55 Long-Term Use and Alternatives to GLP-1 Agonists
1:21:25 Finding Practitioners and Resources for Peptide Therapy

Resources mentioned in this episode:
Development of Peptide Biopharmaceuticals in Russia - https://www.mdpi.com/1999-4923/14/4/716
Crystagen Molecular aspects of immunoprotective activity of peptides in spleen during the ageing process - https://pubmed.ncbi.nlm.nih.gov/28976144/
Regenerative and Protective Actions of the GHK-Cu Peptide in the Light of the New Gene Data - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073405/
Quere Skin Care - https://www.qureskincare.com
Restoracell - https://www.vitaliskincare.com/collections/all
A4M “find a provider” website - https://www.a4m.com/find-a-doctor.html
Peptide Protocols Vol. 1 - https://seeds.md
Nathalie’s website: https://www.natniddam.com

Bio:
Nathalie is a Podcast Host, Longevity Biohacker, and Certified Holistic Nutritionist with a passion for human health and epigenetics. A science enthusiast and graduate of the Bulletproof Training Institute, she discovered peptides at a health optimization conference, leading to the creation of the thriving Facebook community, Optimizing Superhuman Performance Group. A year later, she launched the Biohacking Superhuman Performance Podcast, now a top 100 podcast in the US and Canada. Nathalie focuses on promoting vibrant health and energy through holistic practices and frequently speaks at international conferences on peptides and Peptide Bioregulators.

We are grateful to our sponsors:

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APOLLO

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