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

In this episode, Erik and Dr. Stephanie explore how to determine the right intensity and duration of exercise for your body, essential metrics to monitor, and even the influence of the menstrual cycle on your training. They discuss training residuals, compensatory acceleration, sleep quality for women in their thirties, forties, and fifties, and ways to achieve better sleep outcomes for enhanced physical performance. Additionally, they touch on balancing the parasympathetic and sympathetic nervous systems.

The conversation wraps up with an intriguing discussion on building a supportive community, where they ask, 'How do you know what makes a good friend?' You won't want to miss this enlightening episode and make sure to stick around all the way to the end.

Bio:

Dr. Erik Korem has always been driven by a relentless pursuit of high performance. As time progressed, that drive became a purpose — to improve the lives of others in ways they didn’t know were possible. Whether fueling the performance of NCAA athletes or the U.S. Dept. of Defense, implementing one of the NFL's first sports science programs, or coaching Olympic gold medalists, his desire to leave people and places better than he found them is unwavering. 

Resources mentioned in this episode:

The Effect of Fluid Periodization on Athletic Performance Outcomes in American Football Players - https://uknowledge.uky.edu/cgi/viewcontent.cgi?article=1023&context=khp_etds

Stop Exercise Burnout - https://www.stopexerciseburnout.com

Connect with Erik at:

www.aim7.com use the code BETTER for a free month

www.erikkorem.com 

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

Twitter: https://twitter.com/erikkorem

LinkedIn: https://www.linkedin.com/in/erikkorem/

Episode Overview:

0:00:00 Intro

0:00:35 Dr. Stephanie introduces Dr. Erik Korem and reads a listener’s review

0:05:15 What is the best way to train?

0:09:11 The importance of strength and hypertrophy training

0:18:12 Maximal oxygen utilization and decline in max heart rate

0:27:16 Adjusting training based on stress response

0:35:03 Training for muscle stimulation and parasympathetic system activation

0:43:26 Agility training for speed and quickness

0:43:53 Training for speed and power (the phosphocreatine system)

0:53:03 Creating awareness of wellness with daily self-assessment

1:01:12 The benefits of light walking and taking breaks

1:10:23 Cognitive restructuring and psychological flexibility

1:14:35 Finding purpose and identifying core values

1:18:15 The role of accountability and choosing trusted friends

1:23:09 Embracing vulnerability and taking accountability in relationships

We'd like to thanks our sponsors:

Neurohacker
Go to https://neurohacker.com/better to try Qualia Senolytic and use code BETTER to get you 15% off your order.

Beam Minerals
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. Kirk Parsley has a remarkable background, joining the Navy SEALs straight out of high school at just 17 years old. During his SEALs tenure, he spent a decade living at the pinnacle of physical and mental health. Later, he pursued a medical career, graduating in 2004 and interning in obstetrics and gynecology, followed by a Navy residency in hyperbarics and diving medicine.

In this episode, Dr. Parsley explores the profound impact of sleep on various aspects of our lives. They discuss its influence on exercise performance, appetite, food choices, cardiovascular health, and insulin resistance. The conversation also delves into menopause, perimenopausal sleep-related changes, and hormonal considerations. Dr. Parsley and Dr. Stephanie share their thoughts on the Women's Health Initiative (WHI) and discuss key hormones like testosterone, progesterone, and estrogens.

Additionally, the episode explores common sleep remedies and Dr. Parsley's natural supplementation solutions found at https://docparsley.com/stephanie-estima/

Bio:

Kirk is certified in Hyperbaric Medicine, Anti-Aging Medicine, Hormone Replacement Therapy, and is currently pursuing national certification in Psychedelic Medicine Therapies. He dedicates a significant portion of his time to advising non-profit organizations that support the SEAL community and providing healthcare guidance and treatment to veterans. Operating his practice and supplement business from Austin, Texas, Kirk is an avid outdoorsman and fitness enthusiast. When he's not working or working out, you can usually find him in nature, continuously enhancing his medical skills.

Resources mentioned:

Website: https://docparsley.com

Free Stressless Sleep Guide: https://docparsley.com/stephanie-estima/

https://www.instagram.com/kirkparsley/

https://www.instagram.com/sleepremedy/

https://www.linkedin.com/in/docparsley/

https://www.facebook.com/DocParsley/

https://www.youtube.com/@docparsley418/

Episode Overview:

0:00 Intro

0:04:13 Dr. Parsley's expertise in sleep physiology

0:07:17 Sleep as repair and preparation for the body

0:12:58 Lack of sleep affects cognition, emotions, and mental health

0:17:12 The fight or flight response and its effects

0:25:33 Regulating appetite hormones and fuel partitioning

0:26:29 Sleep cycle: repair, transformation, and memory consolidation

0:35:35 The impact of an overactive amygdala

0:43:21 Evening rituals for better sleep

0:47:18 Components of sleep rituals: light, GABA, and temperature

0:51:11 Creating a to-do and to-worry list before bed

0:54:37 Sleep changes and menopause

0:59:02 Insulin and blood glucose: impact on hunger and stress

1:02:09 Interactions between hormones and the complexity of hormone replacement therapy

1:08:07 The WHI's impact on women's health and hormone replacement therapy

1:16:24 The impact of muscle mass on sleep

1:23:07 The drawbacks of Z-drugs for insomnia treatment

1:26:07 The dangers of using sleep drugs like Ambien and alcohol

1:29:27 The negative effects of sleep drugs on sleep quality

1:31:34 From SEAL doctor to sleep expert

1:35:02 Ambien and the discovery of sleep issues

1:38:42 Creating a sleep supplement for the SEAL teams

1:42:28 Tea vs. capsules: absorption and dosage

We'd like to thank our sponsors:

MELLO MAGNESIUM
​Want to grab my absolute fave magnesium supplement at 15% off? Go to https://glnk.io/lq6q/4

COLLAGENIUS
Better skin, a sharper brain and chocolate?! Sign me up.
Head over to https://nootopia.com/bettergenius and use code BETTER during checkout to save 10% off any order.

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

This episode is truly a thought-provoking conversation about Alzheimer's and its unique impact on women with none other than the legendary Dr. Dale Bredesen (who is making his fourth appearance on the show). Dale Bredesen, MD, received his undergraduate degree from Caltech and his medical degree from Duke University. He served as resident and chief resident in neurology at the University of California, San Francisco (UCSF) and as postdoctoral fellow in the laboratory of Nobel Laureate Professor Stanley Prusiner. He was a faculty member at UCLA from 1989 to 1994 and was then recruited by the Burnham Institute to direct the Program on Aging. In 1998, he became the founding president and CEO of the Buck Institute for Research on Aging and adjunct professor at UCSF. In 2013, he returned to the University of California, Los Angeles (UCLA) as director of the Easton Center for Alzheimer’s Disease Research and he is currently a professor.

Dr. Stephanie and Dr. Bredesen delve into the fascinating topic of Alzheimer's as a preventable condition, emphasizing that this is the first generation with the power to make Alzheimer's truly optional. They explore the shift in the common presentation of Alzheimer's, particularly in women, highlighting the rise of subjective or mild cognitive impairment in 52-year-old women.

As always, Dr. Stephanie and Dr. Bredesen provide actionable solutions for preventing and managing Alzheimer's, covering diet, exercise, sleep, supplementation, and testing. They introduce innovative blood tests, discuss the importance of a "cognoscopy," and even touch on dental health's role in brain health.

Resources Mentioned:

Reversal of Cognitive Decline: 100 Patients - https://www.omicsonline.org/open-access/reversal-of-cognitive-decline-100-patients-2161-0460-1000450-105387.html

Transcriptional Effects of ApoE4: Relevance to Alzheimer’s Disease - Transcriptional Effects of ApoE4: Relevance to Alzheimer’s Disease

ReCODE: A Personalized, Targeted, Multi-Factorial Therapeutic Program for Reversal of Cognitive Decline. - https://pubmed.ncbi.nlm.nih.gov/34680464/

Could Alzheimer's disease be a maladaptation of an evolutionary survival pathway mediated by intracerebral fructose and uric acid metabolism? - https://pubmed.ncbi.nlm.nih.gov/36774227/

Reversal of cognitive decline: a novel therapeutic program - https://pubmed.ncbi.nlm.nih.gov/25324467/

Reversing the effects of Alzheimer's Disease: Dr. Ron Geyer on NeuroEPO - https://medicine.usask.ca/news/2023/reversing-the-effects-of-alzheimers-disease-dr.-ron-geyer-on-neuroepo.php

Dr. Bredesen’s TedX talk - https://youtu.be/TzJSCttlQmc?si=sEC_psvctDR0XRkz

Dr. Bredesen’s books - https://www.apollohealthco.com/books/

KetoFLEX 12/3™ - https://ketoflex.apollohealthco.com

Evanthea Dementia Reversal Trial - https://www.dementiareversaltrial.com

Instagram - https://www.instagram.com/drdalebredesen/

Episode Overview:

0:00:00 Introduction

0:05:42 Welcome to Dr. Dale Bredesen

0:11:59 Factors driving the shift in Alzheimer's disease onset age

0:15:41 COVID-19 and Alzheimer's disease risk

0:21:28 The importance of addressing chronic conditions

0:24:01 The role of metabolic health in cognitive decline

0:25:40 The role of diet in Alzheimer's disease

0:26:54 The postmenopausal women and cognitive decline

0:35:05 Alzheimer's disease and genetic factors

0:36:53 How we could confuse perimenopause with Alzheimer's

0:44:39 ApoE4 and the evolution of hominids

0:47:42 ApoE4 and its pro-inflammatory effect

0:51:23 The limitations of targeting neurofibrillary tangles and plaques

0:54:23 Evaluating the efficacy of drugs for Alzheimer's treatment

1:04:39 Exploring the use of supplementation in the trial

1:05:45 The seven fundamentals for maintain good brain health

1:13:57 Importance of sleep hygiene and nasal breathing

1:18:38 Tailoring sleep habits to circadian rhythms and environmental factors

We’d like to thank our sponsors:

Go to neurohacker.com/better to try Qualia Senolytic with a 100 day money back guarantee, and code BETTER will get you 15% off your order.

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.

If you want to try Beam Minerals for yourself, head over to 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.

In this episode, Dr. Stephanie delves into the fascinating world of recovery optimization. Dr. Stephanie is joined by the incredible Kristin Holmes, the VP of Performance Science at Whoop, who boasts an impressive athletic and academic background. Together, they explore various aspects of recovery, from heart rate variability (HRV) to the influence of light, sleep patterns, and even menstrual implications on metabolism. Kristen touches on insulin resistance and the science behind it, offering valuable insights for listeners of all ages. This engaging conversation is a must-listen for anyone seeking to recover like a boss and maximize their human potential.

As Vice President of Performance Science, 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.

Links in episode:

Whoop podcast - https://www.whoop.com/us/en/thelocker/whoop-podcast-all-episodes/

Carol Dweck growth mindset - https://youtu.be/hiiEeMN7vbQ?si=YJ6PoV0lE7akVE5h

Sean Achor’s work on happiness - https://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en

Dr. Ken Wright’s work on sleep - https://www.colorado.edu/iphy/people/faculty/kenneth-p-wright-jr

Alcohol's Effect on Sleep, Recovery and Performance - https://www.whoop.com/us/en/thelocker/podcast-43-alcohol-affects-sleep-recovery-performance/

Instagram - https://www.instagram.com/kristen_holmes2126/

LinkedIn - https://www.linkedin.com/in/kristen-holmes/

IG post about HRV https://www.instagram.com/p/CtCAMDuAMZm/?hl=en

Episode Overview:

0:00:00 Maximizing Circadian Alignment and Health Basics

0:05:14 The Importance of Recovery for Fitness and Performance

0:09:03 Components of Recovery: Sleep and Training

0:14:36 The Paradox of Seeking Strength while Avoiding Discomfort

0:20:47 HRV and Age: Decline and Factors

0:24:10 Age and Sympathetic Dominance in HRV

0:30:32 The Importance of Aligning with Natural Light-Dark Cycles

0:33:08 The Importance of Maintaining a Consistent Sleep-wake Schedule

0:37:01 Exercise and food as levers to offset irregular sleep-wake schedules

0:41:21 The Role of Light in Influencing Sleep Patterns (including in teenagers)

0:45:15 The Vicious Cycle of Fragmented Sleep and Blue Light Exposure

0:45:39 The Impact of Cortisol on Sleep Quality

0:49:57 The Relationship Between Sleep Deprivation and Diabetes Risk

0:54:33 Adjusting Eating Window for Better Metabolic Health

0:57:40 Strategies to Mitigate Negative Effects of Poor Sleep

1:02:30 Sleep Extension and Nap for Sleep Deprivation during Events

1:06:12 Alcohol Consumption and its Effects on Sleep

1:13:29 The Effect of Prosecco on Sleep Quality

1:13:39 Alcohol's Impact on Detoxification and Sleep

1:17:38 Sleep Debt's Impact on Psychological Safety and Relationships

1:20:49 The Timing of Sex for Better Sleep

1:22:00 Sex as a Sleep Promoting Behavior

1:25:16 The Evolving Dynamics of Sex and Sleep

1:29:01 Sleep: A Foundation for Health and Vitality

We'd like to thanks our sponsors:

Become the best version of yourself and get 15% off of all NED products with the code Dr. Stephanie. Go to helloned.com/drstephanie

Go to www.nootopia.com/bettergenius and use code BETTER during checkout to save 10% off any order.

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

Join Dr. Stephanie on a dazzling journey through the world of light in this illuminating podcast episode. Together with Matt Maruca, the CEO of Ra Optics, they dive into everything from the secrets of moonlight to the battle between sunscreen and sunlight. Discover how blue light toxicity from indoor living affects your hormones, drives obesity, and impairs detoxification, all while exploring the unexpected links between light, skin aging, appetite suppression, and even menstrual cycles. Tune in for a radiant conversation that shines a light on circadian misalignment and how to make things right.

Matt Maruca is the founder and CEO of Ra Optics, a company that teaches about the essential role that light plays in health, and develops advanced light therapy-based products. He founded Ra Optics after a decade-long personal health journey that ultimately led him to light. The discovery that we are ultimately beings of light has led him to a profound interest in the nature of consciousness and existence itself.

Go to https://raoptics.com/drstephanie and use code: DRSTEPHANIE to get 10% off all Ra Optics products.

Lux Light Meter Pro - https://apps.apple.com/app/lux-light-meter-pro/id1292598866

Sunscreen makers withdraw products found to contain cancer-causing substance - https://www.health.harvard.edu/staying-healthy/sunscreen-makers-withdraw-products-found-to-contain-cancer-causing-substance

Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8411113/

Connect with Matt on:
http://raoptics.com
https://www.instagram.com/thelightdiet/
https://www.instagram.com/ra_optics/
https://podcasts.apple.com/podcast/the-light-diet/id1534261406

Episode Overview:
0:00:01 Cells communicate with ultraviolet light and its paradoxical nature
0:03:15 Opening dialogue with guest on circadian and infradian misalignment
0:06:59 Understanding the concept of full spectrum light and its importance
0:10:10 The Power of Light in Evolution and Life
0:13:30 Understanding the Role of Blue Light and UV Light
0:19:17 The Disruption of Indoor Living and Lack of Blue Light
0:22:28 The Misconceptions and Dangers of Sunscreen
0:28:28 Sunscreen: Is it Really Necessary?
0:32:53 The Role of Melanocytes Stimulating Hormone (MSH) in Sun Protection
0:37:10 Harmful Chemicals and Seed Oils: A Cancer Connection
0:44:52 Sunning the Perineum: A Hormone Augmentation Technique?
0:46:05 The Fall of Clothing and the Nudist Perspective
0:54:02 Leptin Resistance and Disruption of Circadian Rhythm
1:00:06 Impact of Contact Lenses and Corrective Surgery on Vision
1:03:12 Epigenetic modification: Understanding the impact of genes on vision
1:06:29 Moonlight and its potential influence on menstrual cycles
1:11:30 The Influence of Outdoor Time on Menstrual Cycle Alignment
1:14:30 The Benefits of Blue Light Blocking Glasses
1:20:07 Using Red Lenses for Nighttime Protection

We are grateful to our sponsors:

Possibly my favorite cardio machine ever, CAROL Bike. For a limited time, get $100 off a CAROL Bike with promo code BETTER. Visit www.carolbike.com today.

Do you want to check in on your metabolic health? Well, Levels is offering you an additional two free months off an annual membership when you go to levels.link/better.

****************************
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 episode, we delve deep into the fascinating world of our brains and how they inform our behaviours. Dr. DeGangi’s latest book, “Energy Rising: The Neuroscience of Leading with Emotional Power,” serves as the focal point of our discussion. Together, we explore the concept of emotional power and its counterpart, emotional pain. Dr. DeGangi shares some of the transformative codes she has developed during her tenure, offering valuable insights into how we can enhance our emotional energetics.

This conversation is a must-listen if you are looking to elevate your emotional intelligence, whether you’re a parent, a partner, a team leader, or a team member. Discover how to lead with love and certainty, in the present and the evolving landscape of future relationships.

Hint: If you are a parent, you definitely want to listen all the way to the end.

https://drjuliadigangi.com/
https://www.instagram.com/drjuliadigangi/
https://www.facebook.com/julia.digangi
https://twitter.com/dr_julia_dg?lang=en
https://www.linkedin.com/in/juliadigangi/

Dr. Julia DiGangi is a neuropsychologist, who completed her residency at Harvard Medical School, Boston University School of Medicine, and the U.S. Department of Veterans Affairs. She has nearly two decades of experience studying the connection between our brains and our behaviour. Dr. DiGangi has worked with leaders at The White House Press Office, global companies, international NGOs, and the US Special Forces. Her understanding of stress, trauma, and resilience is also informed by her work in international development and humanitarian aid, where she served some of the world’s most vulnerable communities. The founder of NeuroHealth Partners, a neuropsychology-based consultancy, DiGangi shows people—at work and at home—how to harness the power of the brain to lead more satisfying and emotionally intelligent lives.

0:00:00 Reclaiming the Power of Emotional Connection
0:03:39 Introducing Dr. Julia DiGangi and the topic of emotional power
0:13:22 The enduring sense of anxiety and external delegation
0:19:46 The Math of Self-Confidence
0:28:40 Interfering with our brain and body’s emotional toxins
0:37:46 Understanding the Different Nervous System States
0:44:53 Introduction to Extreme Trauma and Stress
0:48:15 Treatment Approach and Unexpected Outcome
0:49:44 Overcoming Trauma Through Transformation
0:50:10 The Challenge of Communicating Needs in Relationships
0:55:02 Choosing Yourself and Plugging the Holes in Your Cup
0:58:49 The Power of Emotional Resentment and Annoyance
1:02:04 Dealing with Feedback and Powerful Relationships
1:08:01 The Brain’s Need for Certainty and Overcompensation
1:09:58 Pathological Seeking of Certainty and Anxiety
1:12:31 External Success vs Internal Fulfillment
1:13:28 Finding solace in the power of self-reflection
1:14:28 The Power of a Well-Timed Punchline
1:14:34 Parents’ Fear of Failure and Unrealistic Expectations
1:21:15 The importance of letting go and nurturing relationships with children
1:24:29 The significance of self-care and emotional availability in parenting

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

Take a wild and science-heavy ride through the world of hormone replacement therapy for women during their perimenopausal and menopausal years. Join Dr. Stephanie as she navigates the hormone maze and deciphers the difference between HRT and BHRT, all while exploring the somewhat baffling history of medical misconceptions that have left us wondering if HRT might just stand for "Hilariously Risky Treatment." Whether you're craving the full “dark roast” of scientific details or just want a "TLDR" hormone summary, we've got you covered in this episode!

Links Mentioned:

Women’s Health Initiative - https://www.whi.org

LIVE LONGER and Feel Better By Using These HEALTHY LIVING Tips | BETTER! with Ben Bikman - https://youtu.be/-4uAlbnP7lw?si=oEMsgyXBxnwpdR-K

The SCIENCE Of How Fat ACTUALLY Works! | Dr. Benjamin Bikman - https://youtu.be/L17CyhJskNw?si=SmCZGZCxG-0F1xXb

CDC Breast Cancer Statistics - https://www.cdc.gov/cancer/breast/statistics/index.htm

Nurse’s Health Study - https://nurseshealthstudy.org

Book: Estrogen Matters - https://estrogenmatters.com

Lifetime Risk of Dying From Breast Cancer:
https://www.cancer.org/cancer/risk-prevention/understanding-cancer-risk/lifetime-probability-of-developing-or-dying-from-cancer.html

Lifetime Risk of Developing Breast Cancer
https://www.breastcancer.org/facts-statistics

Lifetime Risk of CVD Development:
https://jamanetwork.com/journals/jama/fullarticle/1389613

Estrogen only increases uterine cancer:
https://pubmed.ncbi.nlm.nih.gov/1186789/

Estrogen + Progesterone nulls uterine CA:
https://pubmed.ncbi.nlm.nih.gov/3747849/

Ridiculous scare tactic announcing halting of WHI:
https://wayback.archive-it.org/org-350/20200921200315/https://www.nlm.nih.gov/databases/alerts/estrogen_progestin.html

Atypical Femoral Fractures
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710007/

Reduction of risk of fractures w estrogen use:
https://pubmed.ncbi.nlm.nih.gov/7421945/

Estrogen reducing colorectal CA:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836673/

Episode Overview:

0:00:00 Skepticism around hormone replacement therapy and mistreatment of women

0:05:08 Introduction to Menopause and Definition

0:07:55 Estrogen Plummets in Menopause, Symptoms and Effects

0:10:03 FSH Levels: Normal vs. Tighter Range

0:13:50 Optimal Range for Free T4 and Free T3 in Menopause

0:16:53 Estrogen and Cardiovascular Protection

0:19:31 The Benefits and Misconceptions of Estrogen

0:27:27 High Risk: Cardiovascular Disease vs Breast Cancer

0:29:12 Estrogen and Breast Cancer: A Common Misconception

0:29:36 Estrogen Environment and Breast Cancer Risk in Older Women

0:34:15 WHI Study: Nutritional and Hormone Replacement Arms

0:38:20 The Controversial Study and Rushed Press Release

0:41:31 Understanding Bioidentical Hormones

0:48:38 Calcium, Vitamin D, and Estrogen in Osteoporosis Treatment

0:52:02 The Benefits of HRT for Bone Health

1:02:10 Legal and medical disclaimer

****************************
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 week's Better podcast episode, we're revisiting an enlightening conversation with Lara Adler about the insidious world of endocrine-disrupting chemicals (EDCs) and their role in driving obesity, often referred to as obesogens. These harmful toxins lurk in our everyday lives, from personal care products to plastics and phthalates.

Following up on our recent episodes featuring Dr. Shanna Swan, renowned author of "Countdown," and Kashif Khan, as they joined us to delve into the intricate web of EDCs. This discussion takes a deep dive into the far-reaching consequences of modern conveniences, exposing the negligence of government regulatory bodies in safeguarding our health.

Lara Adler is an Environmental Toxins Expert and educator and a Certified Holistic Health Coach. She trains practitioners to become experts in everyday toxic exposures so they can improve client outcomes, with the unaddressed link between chemicals and chronic health problems.

We discuss the truth about toxins in our everyday lives, from personal care products to feminine hygiene to cookware. As well as diving into understanding regulatory standards, toxicology, phthalates and PFAS.

Links mentioned:

Endocrine-Disrupting Chemicals (EDCs) - https://www.endocrine.org/patient-engagement/endocrine-library/edcs

Top 10 Toxins – Health Professional Checklist  - https://www.laraadler.com/top10checklist

How To Talk Toxins In Your 5, 14, or 28-Day Detox or Cleanse Program - https://www.laraadler.com/detoxguide/

Dark Water movie - https://www.imdb.com/title/tt9071322/

The Devil We Know documentary - https://www.imdb.com/title/tt7689910/

Connect with Laura on:

Lara’s Website - https://www.laraadler.com

Facebook - https://www.facebook.com/LaraAdlerHHC/

Twitter - https://twitter.com/laraadler

Episode Overview:

0:00:00 Introduction

0:03:14 The Journey Into Environmental Toxins and Passion for Change

0:09:44 Absence of Evidence is Not Evidence of Absence

0:13:08 Regulation: FDA, EPA, and Cognitive Dissonance

0:16:37 Splintered Approach to Regulating Chemicals

0:20:14 Acute Reactions vs. Long-term Effects of Toxicants

0:23:38 Cocktail Effect and Amplified Effects of Chemicals

0:27:16 Toxicology: Everything is a Poison, It's the Dose that Matters

0:30:38 Testing the Assumption of Linearity in Dose-Response Relationship

0:30:50 Lack of communication between endocrinology and toxicology

0:34:48 Endocrine-disrupting chemicals defy linear dose-response curve

0:38:21 Non-monotonic dose response curve challenges toxicology assumptions

0:42:11 Individual Differences in Mercury Exposure and Effects

0:49:41 Unregulated Industry: Understanding the Impact of Toxicology

0:52:07 Challenging research: Isolating the cause of health problems

1:01:38 The Impact of Heat and Oil on Migration

1:03:12 Plastic Concerns: Scrubbing, Dishwashing, and Chemical Migration

1:13:42 Creating an ideal kitchen for healthier food choices

1:21:19 The Issue with Ceramic Non-Stick Cookware

1:32:00 The Benefits of Reusing Glass Containers

We’d like to thank our sponsors:

For a limited time, get $100 off CAROL Bike with promo code BETTER. That's right, save money and time with CAROL Bike. Don't wait, visit www.carolbike.com today. 

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

Caroline Alan came from a career in the corporate world and found herself struggling physically, mentally, and energetically. As a woman juggling career, motherhood, and the multitude of expectations placed on a professional woman, she was repeatedly told that her issues were “just normal.” She refused to accept that answer.

During her journey back to health, Caroline encountered plant-based minerals and their incredible ability to support a return to natural balance in the body. As a result, she has become devoted to educating people about the benefits of mineral replenishment and the specific efficacy of plant-based humic and fulvic substances.

In this episode, Dr. Stephanie and Caroline discuss the importance of minerals for overall wellness. Caroline explores topics such as soil depletion, glyphosate, and how minerals improve digestion, cognitive health, detoxification, and skin health. She also digs into the role of macrominerals in nerve function and highlights the detoxification capabilities of plant-based minerals. Caroline also discusses the bioavailability of these minerals and recommends using naturally-formulated supplements. Lastly, Caroline introduces and explains Beam Minerals’ products for daily mineral replenishment.

Watch this episode on YouTube.

Go to BeamMinerals.com and use code BETTER to get 20% off anything in the store.

The Hidden Hunger: Micronutrient Deficiencies

Probable carcinogenicity of glyphosate

Follow Caroline on
https://www.instagram.com/beam.minerals/
https://twitter.com/BeamMinerals
https://www.linkedin.com/company/83095728/
https://www.facebook.com/beamminerals

0:00:01 The Presence of Environmental Toxins Throughout History
0:00:42 Introduction to Caroline Alan and BEAM Minerals
0:03:50 Understanding the Importance of Minerals
0:10:07 Mitochondria: The Powerhouses of Your Cells
0:20:16 Overhydration and the Lack of Minerals in Bottled Water
0:24:55 Glyphosate: A Probable Carcinogen and Systemic Disruptor
0:28:13 Glyphosate’s Effects on Brain Function and Heavy Metal Absorption
0:34:49 Introduction to humic-based plant minerals and detoxification
0:45:48 The Power of Humic: Binding to Glyphosate and Detoxification
0:50:20 Timeline for Feeling Changes from Detoxifying Heavy Metals
0:53:38 Understanding Bioavailability and Mineral Absorption
1:00:00 Transdermal Absorption: Skipping Digestion for Quick Assimilation
1:04:29 Pre-game and Gym Application for Optimal Performance and Recovery
1:08:10 Introducing Electrolyze and MicroBoost – The Advanced Set
1:12:01 MicroBoost: The Key to Detoxification and Rejuvenation
1:16:28 Legal and Medical Disclaimer: General Information Only

****************************
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 episode, Dr. Stephanie speaks with Dr. Nicole LePera about relationships and the challenges faced by successful women. Dr. Nicole discusses the impact of childhood experiences, conflict resolution, and the complexities of balancing career and personal life. This episode provides valuable insights and strategies for you to enhance your relationships and find the love you seek.

Dr. Nicole LePera was trained in clinical psychology at Cornell University and the New School for Social Research and studied at the Philadelphia School of Psychoanalysis. She is a holistic psychologist whose work addresses the connection between the mind, body and soul incorporating overall lifestyle and psychological wellness practices. She is the creator of the #SelfHealers movement where people from around the world are joining together in community to take healing into their own hands.

Watch this episode on YouTube: https://youtu.be/PmelPEZ3HnM 

Links for this episode:

The ACE Quiz - https://developingchild.harvard.edu/media-coverage/take-the-ace-quiz-and-learn-what-it-does-and-doesnt-mean/

Nicole's website - https://theholisticpsychologist.com

How to be the Love You Seek - https://howtobetheloveyouseek.com

Self Healer Circle: https://selfhealerscircle.com/waitlist/

Episode overview:

0:00:01 Setting Boundaries: Physical, Emotional, and Spiritual

0:06:21 Exploring the Impact of Childhood Upbringing on Overachievers

0:10:14 Overachievers Struggling with Identity and Relationships

0:11:49 The Expansive Definition of Trauma in Childhood

0:12:34 Trauma beyond ACEs and the impact on needs.

0:16:33 Stressful childhood experiences and their impact on adulthood.

0:20:00 Exploring the caretaker, overachiever, and yes person archetypes.

0:23:09 Reactive states: fighting, fleeing, and freezing

0:26:22 How reactive behaviors affect conflict in partnerships

0:30:23 Becoming a skilled fighter/negotiator in healthy relationships

0:36:19 The Importance of Boundaries in Relationships and Navigating Conflict

0:40:58 The Importance of Open Conversation and Exploring Differences

0:44:11 Lack of Skills in Navigating Relationships and Conflict

0:44:46 Protecting the Bubble: Steps to Resolve Conflict with Your Partner

0:49:08 Developing Self-Awareness for Grounded Conflict Resolution

0:53:39 Building a Foundation of Self-Knowledge for Relationship Growth

0:55:27 The Importance of Hydration and Capacity for Stress

1:05:09 Exploring the Concept of the Soul

1:06:15 Exploring the Concept of Soul and Personal Experience

1:15:32 Becoming Heart-Based: The Essence of Love

1:18:46 Free Resources and Wishing Success to Nicole on the Book

1:19:00 Legal and Medical Disclaimer: Listener Responsibility

We'd like to thank our sponsors:

Get 20% off the minerals your body needs for optimal function by going to beamminerals.com/BETTER

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