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

In this special re-release, Dr. Stephanie dives deep into Alan's wealth of knowledge, exploring his influential work and notable clients. Alan shares his contributions to scientific literature, from popular magazines to peer-reviewed journals. Alan doesn't just stop at research; he brings his expertise to the field, designing programs for recreational enthusiasts, professional athletes, and everyday individuals striving to be their best.

In this episode, Alan and Dr. Stephanie give you a masterclass on protein - from protein timing to optimizing muscle mass, they cover it all. Explore the anabolic window, delve into the world of plant versus animal proteins, and brace yourself for some controversial gems revealed towards the end of the conversation.

Resources mentioned in the episode:

Alan's AARR Research Review - https://alanaragon.com/aarr/

Alan’s Book “Flexible Dieting” - https://alanaragon.com/books/

Study: How much protein in a single meal can be used for muscle building - https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1

Study: Animal vs Plant Protein - https://pubmed.ncbi.nlm.nih.gov/36822394/

Quorn Protein - https://www.quorn.us/mycoprotein

Study: SWAP MEAT - https://med.stanford.edu/nutrition/research/completed-studies/SWAPMEATstudy.html

Episode Overview:

0:00 Intro

2:55 The Importance of Flexible Thinking in Nutrition

6:24 Understanding What Flexible Dieting Really Means

14:21 Alan's Position on Nutrient Timing

15:35 The RDA has not been changed since 1980.

27:15 Loss of Muscle Mass: The Beginning of the End

30:57 Protein Intake for General Population: 1.2-1.6 grams per kilogram?

35:22 Protein per Meal Concern for the Elderly

38:21 The Importance of Protein for Women's Muscle Mass

42:16 The Role of Pre-Bed Protein in Muscle Protein Synthesis

49:03 Fasting and Autophagy: Understanding the Basics

1:00:15 Glycogen Resynthesis and the Importance of Carbohydrate Intake

1:03:43 The Theory of the Post-Exercise Anabolic Window

1:07:28 Doubts About the Importance of the Anabolic Window and Focus on Nutrient Availability

1:12:07 Post-Workout Shake vs Regularly Scheduled Meals

1:16:44 Timing and Loading Phase of Creatine Supplementation

1:20:33 Simon's Tree-Jacked Hippie Persona

1:24:50 Confounding Variation Due to Responders and Non-Responders

1:28:14 Study Limitations: Specific Protein Type and Training Status

1:31:30 Considering Long-Term Health and Nutritional Factors

1:32:51 Concerns About Long-Term Vegetarian/Vegan Diets and Nutrition Deficiencies

1:37:25 The Reality of Some People Exiting Veganism for Health Reasons

We are grateful to our sponsors:

Apollo

To get better HRV and improve your deep sleep, head on over to https://apolloneuro.com/better and use code BETTER at checkout to get $50 off at checkout.

Equip

Have fun hitting your protein goals with grass-fed beef isolate from Equip. Head on over to https://equipfoods.com/better and use code BETTER at checkout, which is going to give you 20% off of your entire cart. 

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

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

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

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

Dr. Bikman is an expert in the intricate topic of fat metabolism, specifically exploring how fat cells transform from reproductive to menopausal years and the metabolic implications of this transition. This conversation also covers insulin resistance and sensitivity throughout the menstrual cycle, addressing female-specific disorders, optimal protein sources, and the nuanced mechanisms of different types of fat.

With a deliberate focus on empowering women to embrace a positive perspective on fat, the episode provides valuable insights for those in both reproductive and menopausal stages, offering a deep dive into the metabolic consequences faced by women in these phases of life. This lively and informative chat with Dr. Bikman with leave you with a brand-new perspective on fat.

Resources Mentioned:

The previous episode with Ben: https://podcasts.apple.com/ca/podcast/ben-bikman-on-why-we-get-sick-insulin-resistance-and/id1479074542?i=1000507284064

Ben Bikman glucagon talk: https://www.youtube.com/watch?v=z3fO5aTD6JU&ab_channel=LowCarbDownUnder

Survival of the Fattest book: https://amzn.to/3uAIuug

HLTH CODE meal replacement shake: https://gethlth.com/

More on Dr. Bikman:

Website - https://www.insuliniq.com

Episode Overview:

0:00 - Intro

0:05:11 The Importance of Fat Cells and Their Role in Metabolism

0:11:11 Mitochondria in Brown Fat Cells and Cellular Work

0:14:32 The Beiging Effect on White Fat Cells

0:20:05 Society's Issue: Offense in Scientific Discussions

0:24:12 Sex Hormones and Fat Storage in Females

0:28:31 The Metabolic Burden of Pregnancy and Lactation

0:37:13 Women's Metabolic Changes with Age and Fertility

0:46:50 The Effects of Hypertrophic Fat Cells

0:50:40 Glucagon: The Opposite of Insulin

0:56:06 Protein and Glucose Interaction and Insulin Spiking Effect

1:05:36 The Challenges of Plant Proteins and Heavy Metals

1:09:00 The Controversial Role of Protein in the Blue Zones

1:18:42 Resistance Training for Muscle Growth

1:28:08 Convenient Nutrition for Busy Lifestyles

1:29:41 The Importance of Ending a Fast Properly

TBD

We are grateful to our sponsors:

DIVI

If you want to start a healthy scalp routine that leads to healthier hair, I have a special offer for you! Go to https://diviofficial.com/BETTER or enter BETTER at checkout to get 20% off your first order.

Timeline Nutrition

One of the cornerstones of my health regimen is Timeline Nutrition's Mitopure which re-energizes your mitochondria. So, if you want to have more energy, go to https://www.timelinenutrition.com/better and use the code BETTER for 10% off your order.

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

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

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

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

In this rebroadcast of the original conversation from earlier this year, Dr. Kyle Gillett and Dr. Stephanie embark on a deep dive into the intricate world of hormones, with a special focus on androgens. During the conversation they touch on the critical role of sleep, discuss the complexities of PCOS, and delve into the mysteries of hair and hair loss. They also explore TRT, or testosterone replacement therapy, and the broader spectrum of hormonal replacement therapy for women.

Dr. Kyle also shares his knowledge in the realm of obesity, exploring the neurobiology and genetic foundations that contribute to this complex issue. So, get ready for a journey through the lipostat and ventromedial hypothalamus—yes, all the geeky things that Dr. Stephanie loves to dissect.

Connect with Dr. Kyle on:
IG - https://www.instagram.com/kylegillettmd/
Website - https://gilletthealth.com/
Podcast - https://podcasts.apple.com/ca/podcast/the-gillett-health-podcast/id1631735999
YouTube - https://www.youtube.com/@gilletthealth6738/videos
IG - https://www.instagram.com/gilletthealth/

Resources Mentioned:
Gorilla Mind - https://gorillamind.com

Episode Overview:

00:00:00 Introduction

00:02:48 Welcome to Dr. Kyle Gillett and the Topic of Hormones

00:12:02 The Best Diet: Omnivorous or Plant-Based?

00:22:03 Differential Conversion of Testosterone to DHT in Various Cells

00:24:31 PCOS and Androgen Dominance

00:30:53 Optimizing DHT Levels in the Body

00:32:04 Creatine and Its Impact on DHT Levels

00:33:45 Extending Fertility in Women and the Role of HRT

00:36:58 The Importance of Maintaining a High-Performing Body

00:42:35 L-Carnitine: An Option for Plant-Based Diets

00:46:39 Boron and Its Role in Hormone Optimization

00:50:06 Half-life of SHBG and Its Regulation

00:53:26 Hair Loss and the Different Types of Hair Loss Explained

01:02:17 Practices for Improving Sleep and Hormone Optimization

01:06:21 The Connection Between Sleep, Menopause, and Estrogen Reduction

01:07:59 The Complexity of Obesity and Calorie Balance

01:13:05 Importance of Maintaining Lean Body Mass During Weight Loss

01:16:17 Strategies to Circumvent Feedback Mechanisms for Weight Loss

01:20:43 Strategies to Slow Down Eating and Practice Intuitive Eating

01:29:14 Leptin and Its Role in Satiety and Fat Mass

01:35:31 Why Don't All of Us Become Obese? Genetic Factors

01:38:33 Testosterone, Dopamine, and Palatability of Foods

We are grateful to our sponsors:

Equip

You can use this daily, 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.

Levels

Tracking your glucose is not just about diabetes, but it's Alzheimer's disease, heart disease, and stroke, it affects your day-to-day energy levels, your ability to even control your weight and sexual function. Right now Levels is offering listeners an additional two free months off an annual membership if you go to https://levels.link/better

Insider Tracker

The goal in life is not just to live longer, but to have more of the years that you live spent healthy. So not just a longer life, but the ability to do things that you love in your 60s, your 70s, your 80s and beyond - and Inside Tracker will help you do just that. Just go to https://insidetracker.com/drstephanie and use code ESTIMA20 to get 20% off

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

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

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

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

Dr. Anurag Singh 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.

Learn where Urolithin A is produced in the body, who benefits from it, and its impact on various aspects of life, from the immune system to brain health. Discover the science behind this innovative compound and the dedication to research and development that sets it apart from traditional supplements. Don't miss this eye-opening conversation with a true game-changer in the field of aging and wellness.

In this episode, you will learn about the science and research behind Urolithin A and how it's revolutionizing the way we approach aging. Tune in and discover the key to a healthier, more vibrant life with this fascinating discussion.

Resources mentioned:
Impact of the Natural Compound Urolithin A on Health, Disease, and Aging - https://www.cell.com/trends/molecular-medicine/fulltext/S1471-4914(21)00118-0?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS1471491421001180%3Fshowall%3Dtrue

Connect with Dr. Singh on:
https://www.instagram.com/timelinenutrition/  
https://www.amazentis.com/
https://ch.linkedin.com/in/asingh041
https://twitter.com/asingh04

Episode Overview:

0:00:00 The Connection Between Mitochondria and Immune Health

0:01:18 Introduction to the Game-Changing Compound: Urolithin A

0:04:34 Introduction to Dr. Anurag Singh and Urolithin A

0:07:22 Urolithin A as a Postbiotic and Its Impact on Health

0:10:11 Gut Microbiome Diversity and Richness in Urolithin A Production

0:12:41 Possibility of Changing the Environment to Enhance Urolithin A Production

0:15:28 Urolithin A's Influence on Skeletal Muscle and Mitophagy

0:18:04 Measuring Improvement in Mitophagy with Urolithin A

0:21:08 Urolithin A's Impact on Metabolic Function and Lipid Markers

0:26:31 Urolithin A Supplementation Improves Skeletal Muscle Strength and Endurance

0:31:13 Improved Recovery for Amateur Athletes

0:34:16 Urolithin A as a Post-Workout Supplement

0:36:53 Urolithin A's Effects on Mitophagy for Disc and Joint Health

0:39:43 Joint and Muscle Health: Mitophagy and Inflammation

0:42:56 Reduction in Redness and Photo Damage

0:52:13 Safety Evaluation and FDA Approval of the Molecule

0:55:14 Therapeutic Intervention and Environmental Considerations

We are grateful to our sponsors:

Equip is the easiest way to support healthy joints and tissues, and support recovery after an injury. Put one scoop of Equip Foods Collagen and 1 scoop of their pre-workout in water before an early morning workout - and then make a post-exercise shake with their Prime Protein. Go to https://equipfoods.com/better and the code: BETTER for 20% off

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

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

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

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

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. Join Dr. Stephanie and Dr. Kwadwo as they engage in a therapeutic and enlightening conversation about healthcare policy, with a particular focus on the COVID pandemic. They explore what went wrong, what went right, and the valuable lessons we can learn from this global health crisis. Together, they delve into the policies implemented in Canada and the United States, sharing their experiences as Ontario residents, discussing travel restrictions, vaccine passports, and mandates.

Tune in for a thought-provoking discussion on how we can heal and improve healthcare delivery both in North America and around the world, especially in regions where vaccine policies have been coercive rather than individualized. Don't miss this insightful episode with two passionate healthcare professionals who share their vision for a better, more compassionate future.

Connect with Dr. Kwadwo on:
Unapologetic Leadership: Finding The Moral Courage To Do The Right Thing book: https://amzn.to/401ZHbJ
Twitter: https://twitter.com/kwadwo777
LinkedIn: https://www.linkedin.com/in/kwadwo-kyeremanteng/
Instagram: https://www.instagram.com/kwadcast/?hl=en
Podcast: https://kwadcast.substack.com/podcast
YouTube: https://www.youtube.com/@kwadcastsolvinghealthcare1948/about

Episode Overview:
0:00:00 Intro

0:01:13 Introducing Dr. Kwadwo Kyeremanteng and His Work in Healthcare

0:06:11 Ignored Health Factors in COVID-19 Outbreak

0:08:41 Leadership Based on Polling, Not Unapologetic Values

0:12:12 Holistic Approach in Leadership, Considering All Aspects for Success

0:15:37 Core Values: Excellence, Zest for Life, Gratitude, and Courage

0:18:35 Impacts of COVID Closures on Children's Mental Health

0:29:10 Challenging the Black and White Thinking in Vaccinations

0:29:59 Media's Failure to Acknowledge Metabolic Disease Risk Factor

0:33:05 Pursuit of Truth in Medicine and Science

0:34:43 Struggles and Tragedies of Dealing with COVID at Work

0:37:14 The Consequences of Coercion and Lack of Understanding

0:40:14 Considering the Patient's Perspective and Cultural Influence

0:43:44 Personalizing Health Interventions for Individual Patients

0:47:08 Leaders Showing Humility and Connecting with the People

0:50:01 The Effects of Learned Helplessness on Children's Future Leadership

0:53:36 Ways to Become an Unapologetic Leader: Leaning on Action, Embracing Failure, and Delegating

0:58:16 Reflecting on Failure and Learning from It

1:02:38 Meaningful Conversation on Healing and Facilitating Change

We are grateful for our sponsors:

If you want to start a healthy scalp routine I have a special offer for you to help you do just that. Go to https://diviofficial.com/BETTER or enter BETTER at checkout to get 20% off your first order.

Wear it to sleep every night and notice an improvement in your HRV and deep sleep that is off the charts. Go to https://apolloneuro.com/better and use code BETTER to get $50 off at checkout.

These minerals taste like water, so you can down them in seconds every single morning. If you want to try Beam Minerals for yourself, head over to https://beamminerals.com/better for 20% off of the entire store.

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

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

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

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

Dr. Neha Sangwan is an internal medicine physician with a focus on addressing the root causes of stress, miscommunication, and interpersonal conflict. In this episode, Dr. Neha and Dr. Stephanie delve into the physical and psychological consequences of stress on the body. Dr. Sangwan explores topics like chronic fatigue syndrome, burnout, and the distinctions between burnout and depression. She also takes you on a journey of body mapping to help you identify signs of burnout and offers practical coping strategies.

If you've ever found the concept of managing your mindset elusive, this episode brings clarity to the intangible world of stress. Learn about the phases of burnout and how to navigate them: alarm, adaptation, exhaustion. This episode is filled with valuable insights and is sure to leave you with a newfound understanding of the impact of stress on your body and mind.

Resources mentioned:
Opening Up: The Healing Power of Expressing Emotions - https://psycnet.apa.org/record/1997-05130-000
Talk Rx: Five Steps to Honest Conversation that Create Connection, Health, Happiness - https://www.goodreads.com/en/book/show/25483005
Awareness Prescription for Burnout PDF + personal video mini-series of Doctor Neha - https://intuitiveintelligenceinc.com/burnout-rx/
Awareness Prescription handout + live client videos - https://intuitiveintelligenceinc.com/awareness-rx/
Neha’s Books - https://nehasangwan.com/books/

Connect with Dr. Neha:
Website - https://intuitiveintelligenceinc.com
Facebook - https://www.facebook.com/DrNehaSangwan
Twitter - https://twitter.com/doctorneha
YouTube - https://www.youtube.com/user/nehashangout

Episode Overview:
0:00 Intro
1:32 Introduction to Dr. Neha Sangwan and Her Expertise
4:16 Introduction and Overview of the Conversation
8:02 The Triad of Burnout: Exhaustion, Cynicism, and Ineffectiveness
14:49 The Proverbial Straw: Burnout vs Depression
20:43 Listening to the Body: Symptoms of Burnout and Exhaustion
24:33 Physical Signals of Perimenopause: Hot Flashes, Altered Sleep Pattern
28:02 Body Signals: Hip Tightness, Tension Cramping in Legs
31:37 Addressing Symptoms Based on Physicality and Individual Presentation
35:10 Using Singing and Chanting as a Form of Therapy
38:31 The Need for an Integrated Approach in Healthcare
42:05 The Importance of Empathy and Bedside Manner in Healthcare
45:16 Navigating Emotions: The Importance of Body Signals
52:56 The Interconnected Systems of Functional Medicine and Healing
56:14 Different Approaches in Healthcare: Physical vs. Holistic
1:02:33 The Positive Impact of Addressing Mental and Emotional Health
1:06:18 The Power of Hormones, Diet, and Fitness
1:09:01 Finding Purpose in Communication
1:11:22 Body Image and Self-Compassion While Writing a Book
1:14:15 Stood Up: Initial Thoughts and Benefit of the Doubt
1:17:11 Neha's Lack of Manners and Punctuality
1:17:42 Personalization: Making Problems About Oneself
1:21:27 Connecting Emotions with Thoughts
1:22:11 Education and Women in Leadership: A Game-Changing Opportunity
1:29:03 The Power of Mind and Emotions: Handling Criticism with Grace
1:33:05 The Body's Physical Signals and the Need for Curiosity

We want to thank our sponsors:

Equip is the easiest way to support healthy joints and tissues, and support recovery after an injury. Put one scoop of Equip Foods Collagen and 1 scoop of their pre-workout in water before an early morning workout - and then make a post-exercise shake with their Prime Protein. Go to https://equipfoods.com/better and the code: BETTER for 20% off

The goal in life is not just to live longer, but to have more of the years that you live spent healthy. InsideTracker can help you optimize your health span so you can do just that. Go to https://insidetracker.com/drstephanie and use the code ESTIMA20 for 20% off.

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

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

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

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

From understanding your ultimate game to the importance of gratitude, hope, love, and self-compassion, this conversation offers valuable insights for anyone seeking to make the most of their time and live with excellence. Don't miss this inspirational discussion on optimizing your potential and embracing the hero's journey.

In their conversation, Dr. Stephanie and Brian explored the virtues essential for living a fulfilled life, emphasizing the importance of understanding our ultimate purpose. They also delved into the internal conflict between vice and virtue and touched upon gratitude, hope, zest, love, strengths, and the concept of developing anti-fragility through overcoming challenges. Additionally, They addressed various elements of confidence, including emotional resilience, grit, self-compassion, managing perfectionism, fostering optimism, and finding passion in our work and relationships.

Bio:

Brian Johnson is the Founder & CEO of Heroic Public Benefit Corporation. He’s 50% Philosopher + 50% CEO and 101% committed to helping create a world in which 51% of humanity is flourishing by the year 2051. As a Founder/CEO he’s made crowdfunding history and built and sold two social platforms. As a Philosopher/teacher, he’s helped millions of people from around the world, trained 10,000+ Heroic Coaches from 100+ countries and created a protocol that science says changes lives. He lives in the country outside Austin, Texas, with his wife, Alexandra, and their two kids, Emerson and Eleanor. 

Connect with Brian on: 

Website: Heroic.us/book

Tiktok: https://www.tiktok.com/@heroicbrian

Instagram: https://www.instagram.com/heroicbrian/

Facebook: https://www.facebook.com/heroicbrian/

Linkedin: https://www.linkedin.com/in/heroicbrian/

YouTube: https://www.youtube.com/@HeroicBrian

Resources mentioned:

Brian’s Book: https://www.amazon.com/Aret%C3%A9-Activate-Your-Heroic-Potential/dp/B0C75GW5X3

Episode Overview:

0:00:00 The Wisdom of Embracing Failure

0:05:08 Introducing "Areté: Activating Your Heroic Potential”

0:14:20 Clarity on "Do" and "Don't" to Be at Your Best

0:19:10 Embracing Challenges and the Hero's Journey with Love and Strength

0:22:48 Boosting Happiness with Gratitude

0:27:26 Cultivating Hope in Challenging Times

0:31:54 Rats Swimming for 60 Hours: Belief and Endurance

0:33:45 Reflecting on the Power of Gratitude and Hope

0:38:14 Building Anti-Fragile Confidence Through Consistency and Commitment

0:42:16 Rebounding from Bad Days and Staying on Track

0:54:20 Lead Measures vs. Lag Measures: Tracking Progress

0:58:39 The Power of Lead Measures in Achieving Goals

1:05:20 Vacation Mindset: Sleep, Stress, and Food Impact Weight Loss

1:09:02 Flexibility in Routines Based on Constraints and Non-Negotiables

1:14:11 Understanding the Distinction Between Healthy and Unhealthy Perfectionism

1:19:19 Gaining Perspective and Humility Through Astronomical Contemplation

1:23:07 The Power of Reflection and Prioritization

1:29:23 Making a Difference

We are grateful to our sponsors:

Levels

Tracking your glucose can help you learn more about what you should and shouldn't be eating based on your own unique physiology and right now levels is offering my listeners an additional two free months off of the levels annual membership when you use my link that's https://levels.link/better

Beam Minerals

Adding minerals into your diet has been used for removing mould toxins, heavy metals, and pesticides from our environment and they taste like water so you can down them in seconds every single morning. If you want to try Beam Minerals for yourself, head over to https://beamminerals.com/better for 20% off of the entire store.

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

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

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

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

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.

In this episode, Mark and Dr. Stephanie dive deep into the secrets of longevity and what it takes to live a long and healthy life. Mark, who's 70 years old and looks phenomenal, shares invaluable insights on the foods that impact our health span and lifespan. We discuss foods to embrace and those to avoid, protein intake, and his perspective on maintaining a strong body through exercises, both low and high intensity. Mark's wisdom extends to biomechanics, particularly the importance of proper foot mechanics for activities like squats and walking, as well as overall well-being. We also explore his innovative venture, Peluva, a five-toed shoe that offers a fascinating perspective on functional footwear. Go to https://peluva.com/DRSTEPHANIE to get 10% off your order.

This episode is packed with knowledge and inspiration, so be sure to share it with anyone eager to enhance their chances of living a vibrant and healthy life at 70 and beyond.

Bio:
Mark Sisson is the founder of Primal Nutrition, LLC, and Primal Kitchen, LLC, and the extensive product offerings from Primal Blueprint. Mark is the author of numerous books, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. In 2017, he officially became a New York Times bestselling author with The Keto Reset Diet, which reached the #1 overall bestseller among all books on amazon.com for two days. Mark has written several other books, including popular Primal-themed cookbooks and lifestyle books. He is the publisher of MarksDailyApple.com, the #1-ranked blog for over a decade in its health and fitness category.

Resources mentioned:

Peluva shoes - https://peluva.com/

Facts About Falls - https://www.cdc.gov/falls/facts.html

Primal Health Coach Institute - https://www.primalhealthcoach.com

Connect with Mark on:

Website: https://www.marksdailyapple.com

IG: https://www.instagram.com/marksissonprimal/

YouTube: https://www.youtube.com/c/marksdailyapple

Facebook: https://www.facebook.com/marksdailyapple/

Twitter: https://twitter.com/Mark_Sisson

Episode Overview:

0:00:00 Intro

0:03:40 Welcome to the Show

0:08:01 The Acceptable Foods List for Longevity and Health

0:09:16 Importance of Avoiding Sugars and Industrial Seed Oils

0:12:46 The Role of Ketogenic Diet in Improving Insulin Sensitivity

0:16:43 Developing Metabolic Machinery to Burn Fats Efficiently

0:20:19 Metabolic Flexibility: Embracing Food Variety without Consequences

0:21:46 The Importance of Metabolic and Cognitive Flexibility

0:26:50 Muscle Mass and Longevity

0:31:15 The Demands of Building Muscle on the Body's Organs

0:36:00 The Benefits of Resistance Training for Menopause Symptoms

0:39:10 The Importance of Recovery and Dedicated Stretching

0:42:18 Recommended Time for Gym Workouts: 35-45 Minutes

0:45:38 The Importance of Proper Biomechanics in Exercises

0:49:30 The Negative Impact of Encasing Feet in Shoes

0:53:27 Peluva Shoes: Comfort, Function, and Style

0:57:29 The Problem with Thick, Cushioned Shoes

1:00:39 The Transition to Midfoot Striking and Peluvas

1:06:45 The Importance of Foot Fitness

1:15:04 Mark's Daily Apple and Mark Sisson Primal on Instagram

We are grateful to our sponsors:

Equip

It’s the easiest way to support healthy joints and tissues, and support recovery after an injury. I put one scoop of Equip Foods Collagen and 1 scoop of their pre-workout in my water prior to my early morning workouts. And I'll make a post-exercise shake with their Prime Protein. Go to equipfoods.com/better and the code: BETTER for 20% off

HelloNed

Grab my absolute fave supplement for better sleep at 15% off. Here’s a little inside coop - Mellö Magnesium WORKS because it contains magnesium glycinate, which is the most bioavailable form of magnesium, as well as magnesium L-threonate. Get yours for 15% off today at https://glnk.io/lq6q/4

InsideTracker

I think the goal in life is not just to live longer, but to have more of the years that you live spent healthy. InsideTracker can help you optimize your health span so you can do just that. Go to insidetracker.com/drstephanie and use the code ESTIMA20 for 20% off. 

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

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

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

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

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. In this episode, Dr. Stephanie and Steven discuss the science behind BFR and how it can help you build bigger muscles with lighter weights. They also explore the differences between hypertrophy and strength, as well as the metabolic improvements brought about by BFR, including the impact on hormones like human growth hormone, testosterone, and estrogen. Get ready for a nerdy and informative discussion that promises to take you on a geeky magic carpet ride into the fascinating world of BFR.

Bio:

Steven Munatones is a Harvard grad with a knack for engineering who spent 8 years in Japan at a Hitachi R&D campus. While he was there, he had the awesome opportunity to learn from the mastermind behind KAATSU, Dr. Yoshiaki Sato, and a bunch of heart experts at The University of Tokyo Hospital. They were all part of this fancy-sounding 22nd Century Medical Project.

Fast forward to today, and Steven's all about spreading the word on the wonders of KAATSU. He's taught thousands of people about it, from Navy SEALs to Olympic and Paralympic superstars, and even folks in their golden years, quadriplegics, amputees, and just about anyone you can think of. He's basically a KAATSU evangelist!

Before his Japanese adventure, Steven was a water polo and swimming champ in NCAA Division I. Plus, he's got some pretty wild accomplishments, like holding a Guinness World Record. He's even got his name in the International Marathon Swimming Hall of Fame and the Ice Swimming Hall of Fame, and he's got a Poseidon Award from the International Swimming Hall of Fame.

Connect with Steven on:

Facebook: https://www.facebook.com/kaatsu/

Instagram: https://www.instagram.com/kaatsuglobal/

YouTube: https://www.youtube.com/channel/UCPSSPu8A5LWsYEoQ0Cz4iBw

Twitter: https://twitter.com/KAATSUGlobal & https://twitter.com/OriginalBFR

Blog: https://www.kaatsublog.com/

Resources mentioned:

Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training - https://pubmed.ncbi.nlm.nih.gov/16339340/

Use and safety of KAATSU training: Results of a national survey - https://kaatsu.ca/wp-content/uploads/2023/08/Use-and-Safety-of-KAATSU-Results-of-a-National-Survey-in-Japan.pdf

KAATSU Research - https://kaatsu.ca/kaatsu-research/

Episode Overview:

00:00:00 Intro

00:01:18 Introduction to BFR Training

00:11:45 Functional Strength Training for Various Activities

00:19:51 Capillaries and Blood Flow

00:23:07 Using Kaatsu Bands for Specific Fitness Goals

00:29:54 Athletes Using Kaatsu for Speed and Power Training

00:40:47 The Intensity Squash Brings out in Dr. Stephanie

00:44:30 Kaatsu Method for Older People

00:48:06 Opportunities for Women in Collegiate Sports

00:52:18 Kaatsu's Effect on Muscle Hypertrophy, Neurological Strength, and Mechanical Strength

00:56:35 Kaatsu for Improving Strength and Endurance in Specific Professions

00:59:50 Kaatsu Enhances Muscular Tissue Repair and Recovery

01:00:21 Kaatsu's Impact on Hormones and A1C Levels

01:07:14 Potential Benefits of Kaatsu on the Immune System

01:10:41 Exploring the Risks of Kaatsu

01:17:17 Kaatsu: Increasing Strength and Elasticity of Vascular Tissue

01:25:09 Finding Information and Contacting Kaatsu

We are grateful to our sponsors:

BiOptimizers

CollaGenius is delicious. I like to mix it with my morning cappucino to transform it into a mochachino with benefits - but it is also great in smoothies and even just with water. Listeners of the Better podcast have an exclusive offer - Head over to  https://nootopia.com/bettergenius and use code BETTER during checkout to save 10 percent off any order.

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

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

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

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

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.

Prepare to also dive into the intricate world of enzymes, including superoxide dismutase and ficocyanin, as we explore their role in reducing angiogenesis in cancer cells and enhancing immunity against viral infections, including a certain well-known virus we've all heard about in recent years.

Our discussion doesn't stop there. Dr. Stephanie and Catharine explore the myriad applications of algae, from helping children with autism to supporting the demanding lifestyles of athletes and individuals like Dr. Stephanie, a 45-year-old woman dedicated to weight training and cardio.

This episode offers a deep, scientifically rich conversation that promises to captivate your inner nerd.

Bio:

Catharine started ENERGYbits after her sister was diagnosed with breast cancer and advised by her oncologist that an alkaline diet would help her heal. Catharine immediately sprung into action to help her sister research alkaline foods and in the process she discovered algae. When Catharine learned that algae was the most alkaline, plant-based, nutrient-dense food in the world and had been used for fifty years in Asia to improve health and longevity, she knew she had discovered something big (and yes, her sister fully recovered - thanks for asking).

As Catharine dug into the science of algae, she learned it had 64% protein, and 40 vitamins/minerals and was endorsed by the United Nations and NASA as the most nutrient-dense food in the world. She also discovered there were 100,000 studies documenting its long list of benefits and it was the world’s most sustainable, eco-friendly food crop. And yet algae remained virtually unknown outside of Asia. How could this be possible? Catharine knew algae could be a game changer for our health, our children and our world if she could only convince people it wasn't weird. And so ENERGYbits was born.

Links for this episode:

EnergyBits.com/better and use code BETTER for 20% off anything on the website

Spirulina in Clinical Practice: Evidence-Based Human Applications - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136577/

A deep dive into Zero Hunger: the seaweed revolution - https://news.un.org/en/story/2020/11/1077212

Phycocyanin: A Potential Drug for Cancer Treatment - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5687155/

C-Phycocyanin exerts anti-cancer effects via the MAPK signaling pathway in MDA-MB-231 cells - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5785878/

NAC, Spirulina, Other Nutraceuticals May Play Role On Coronavirus Treatment - https://scienceblog.com/514404/nac-spirulina-other-nutraceuticals-may-play-role-on-coronavirus-treatment/

Anti-Inflammatory and Anti-Aging Evaluation of Pigment-Protein Complex Extracted from Chlorella Pyrenoidosa - https://pubmed.ncbi.nlm.nih.gov/31623220/

Studies on the biosorption of heavy metals onto Chlorella vulgaris - https://www.tandfonline.com/doi/abs/10.1080/10934529409376043

Chlorella vulgaris functional alcoholic beverage: Effect on propagation of cortical spreading depression and functional properties - https://pubmed.ncbi.nlm.nih.gov/34370788/

Algae Protects Mitochondria Health With Superoxide Dismutase (SOD)

Algae Tablets for Brain Health

Brain Health with Algae

Cancer Free with Algae

Episode Overview:

0:04:50 Understanding Algae: Macroalgae vs. Microalgae

0:09:10 Introduction to Spirulina and Chlorella

0:11:35 The Power of Vegetables and Proper Supplementation

0:21:06 Mechanism of Action: Phycocyanin and Cancer Cell Destruction

0:30:51 Spirulina: The Ultimate Calorie-Conscious Superfood

0:41:15 Collagen and its Role in Muscle Growth

0:50:41 Spirulina and Chlorella for Detox and Wellness Benefits

0:53:37 Spirulina and Chlorella for Improving Brain Function in Autistic Children

0:57:09 Spirulina and Chlorella as Food for Athletes, Providing Focus and Energy

1:00:06 Try Taking 30 EnergyBits Before Your Next Workout

We’d like to thank our sponsors:

LEVELS
Levels helps you see how food affects your health by giving you real-time feedback on your diet using a continuous glucose monitor. Right now Levels is offering you an additional two free months off of the levels annual membership when you use the link levels.link/better.

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

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

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

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