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

Calling all relentless go-getters, ambitious overachievers, and self-proclaimed perfectionists! If you've ever found yourself striving for the unattainable, scrutinizing every detail, and battling your inner critic, then this episode is your compass to navigate the tumultuous seas of perfectionism.

In this episode, Dr. Stephanie sits down with Dr. Thomas Curran, a distinguished psychology professor at the London School of Economics and the mastermind behind a trailblazing study heralded by the BBC as the first to unravel perfectionism across generations. Brace yourself for an enlightening conversation as Dr. Curran, the author of "The Perfection Trap," imparts his profound insights to liberate you from the shackles of your own expectations.

Watch on YouTube at https://youtu.be/5OomVrOhdmA

Links for this episode:

Website: https://www.thomascurran.co.uk

The Perfection Trap: Embracing the Power of Good Enough https://amzn.to/3Oxv3Bw

TedTalk: Our dangerous obsession with perfectionism is getting worse https://www.ted.com/talks/thomas_curran_our_dangerous_obsession_with_perfectionism_is_getting_worse?language=en

Easterlin Paradox: https://en.wikipedia.org/wiki/Easterlin_paradox

Episode Overview:

0:00:41 The Culture of Perfectionism and its Impact

0:08:16 The Susceptibility and Heritability of Perfectionism

0:11:01 Society's celebration of work ethic and perfectionistic ideals

0:13:43 The root of society's desire for perfection and the impact on individuals

0:19:08 Formation of Perfectionism in Adolescence

0:22:29 Perfectionism and Fear of Failure

0:28:34 Embracing Being Average in a World of Excessive Achievement

0:32:12 The Easterlin Paradox and the Relativity of Happiness

0:36:02 The Link Between Economic Growth and Standard of Living

0:39:18 Alternative Metrics for Success: Happiness and Well-being

0:43:52 Embracing Death: A Cultural Perspective on Happiness

0:44:30 Embracing the Light and Shadow Sides of Ourselves

0:48:02 Challenging Perfectionism and Showing Vulnerability

0:50:35 Acceptance of Self and the Imperfect World

0:53:35 The Lie of Perfectionism

0:58:31 Moderation in Growth Mindset for a Balanced Life

1:00:28 Legal and Medical Disclaimer: General Information Only

We'd like to thank our sponsors:

Begin your transformation with CAROL Bike today and enjoy $100 off using promo code BETTER at www.carolbike.com

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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.

Kashif Khan joins Dr. Stephanie to explore topics like longevity, cardiovascular health, weight management, and more. We highlight the value of combining genetic information with lifestyle factors for optimal health. 

Visit thednacompany.com/drstephanie for additional assistance and remember to consult with your primary healthcare provider for personalized advice.

Episode Overview:

0:02:31 Deep Dive into Genetics with Kashif Khan

0:05:52 Understanding the Importance of Genetic Blueprint and Epigenetics

0:09:01 Factors that Contribute to Aging

0:17:20 The Role of Genetic Factors in Cardiovascular Health

0:20:49 Gender Differences in Cardiovascular Health

0:25:39 Prioritizing Action and Impact

0:31:07 The Value and Potential Risks of NAC Supplements

0:32:41 The Misunderstanding of Supplement Safety and Deaths

0:37:28 Pharmacogenomics and the Impact on Medication Efficacy

0:41:07 The link between glutathionization and autism

0:49:35 European Supplements and Importing Knack

0:52:53 The Truth about "Natural Flavor" in Food Processing

0:56:12 The Overwhelming Total Load and Lack of DNA Evolution

0:58:01 EMF Studies on Phone Safety and Brain Cancer Risk

1:02:27 The Role of Dopamine and Serotonin in Food Choices

1:07:41 Addressing the relationship between emotions and overeating

1:11:35 The power of genetics and epigenetics in modifying lifestyle

We’d like to thank our sponsors:

Athletic Greens – redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy – Use the code STEPHANIE10 for 10% off

Schinouusa – Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS – receive 10% off your order with Promo Code “ESTIMA”

The DNA  Company – $50 discount using code “DRSTEPHANIE” at checkout.

HVMN Ketones – get 10% off your order with Promo Code “STEPHANIE”

ILIA Beauty

Living Libations – Use code BETTER for 15% off

LMNT Electrolytes – A FREE 7-flavor sample pack!

PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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 has a profound conversation with Dr. Caroline Leaf, a renowned cognitive neuroscientist, about validating individual experiences regardless of clinical diagnoses. They explore the brain-mind distinction and emphasize a holistic approach to mental health. Topics include the detrimental effects of labeling and medicating, brain waves and learning, and managing emotions.

They also highlight the significance of parents' role, the mind-brain-body connection, unstructured play, and the importance of seeking professional advice.

Since the early 1980s, Dr. Leaf has researched the mind-brain connection, the nature of mental health, and the formation of memory. As a highly sought-after expert on mental health, she is the host of the top-rated podcast, Cleaning Up the Mental Mess. Dr. Leaf is also the author of several bestselling books, including Cleaning Up Your Mental Mess, Switch On Your Brain, Think and Eat Yourself Smart, The Perfect You, Think, Learn, Succeed, and many more. She has a Master’s and PhD in Communication Pathology and a BSc Logopaedics. Dr Leaf does ongoing research and clinical trials in the field of psychoneurobiology in order to improve mental health interventions.

Links for this episode:

Website: https://www.mentallyresilientkids.com/

Episode Overview:

0:00:01 Validating Experiences without Medical Diagnosis
0:03:07 Neuro Cycle for Children and Building Resilience
0:03:41 Introduction to Dr. Caroline Leif and her new book
0:13:04 Validating Experiences and the Impact on Mental Health
0:17:05 The Consequences of Mislabeling and Invalidation
0:21:57 The impact of toxic experiences on the brain
0:25:04 Recognizing the need for support and helping parents cope
0:28:57 The crisis of medicalizing misery and pathologizing childhood
0:39:08 Understanding the unique patterns of emotional experiences
0:42:19 Examining behavioral and physiological changes in response to stress
0:45:53 Visualizing the four signals as balloons attached to a thought tree
0:50:19 Reflecting on connections and patterns in written reflections
0:55:40 Understanding and Addressing Children's Energy and Misbehavior
1:02:39 Turning Patterns into a Lifestyle
1:10:29 The power of daydreaming and its benefits
1:13:31 The detrimental effects of excessive structured activities for children
1:18:05 Introducing the new book and where to find it

We’d like to thank our sponsors:

This is possibly my favourite cardio machine ever - For a limited time, get $100 off CAROL Bike with promo code BETTER. Visit www.carolbike.com today. 

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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.

The Carol bike is not just any exercise bike that can be replaced with running or ordinary bikes. Its specialized design and technology make REHIT more accessible, effective, and personalized, providing a superior exercise experience and accommodating a wide range of abilities and ages. Go to www.carolbike.com use code: BETTER for $100 off

Become the best version of yourself and get 15% off of all NED products with the code DrStephanie. Go to helloned.com/DrStephanie, or just enter the code DrStephanie at checkout.

Links for this episode:

The Science Page on Carol Bike’s website

Effect of Number of Sprints in an SIT Session on Change in V˙O2max: A Meta-analysis

Reduced Exertion High-Intensity Interval Training is More Effective at Improving Cardiorespiratory Fitness and Cardiometabolic Health than Traditional Moderate-Intensity Continuous Training

0:00:01 The Clear Benefits of Exercise
0:00:52 Cardio Respiratory Fitness and VO2 Max
0:04:03 The Carol Bike: Efficient and Effective Exercise
0:08:42 Sprint and Recovery: The Key to Easy Exercise Habits
0:12:25 Addressing the Lack of Time for Exercise and the Inactivity Epidemic
0:16:05 The Power of Short 20-Second Sprints
0:21:02 Triggering Physiological Adaptations through Sprints
0:24:16 The Benefits of Two to Three 20-Second Sprints
0:28:35 Calorie Consumption vs. Actual Exercise
0:33:12 Significant Physiological Changes with MEDS-Z Score Reduction
0:36:36 The Benefits of the Carol Bike for REHIT Protocols
0:41:12 Personalized Workouts for All Ages and Abilities
0:45:33 Aging Process and Decline in Aerobic Capacity
0:50:27 Exercise with Specific Purpose and Long-Term Commitment
0:54:02 Zone 2 Training: Popular but Few Academic Studies
0:57:08 Enjoy Cycling with Zwift and Peloton Digital on Carol Bike
1:00:36 FTP Test: Pushing Limits and Getting Comfortable with Discomfort
1:04:15 Anaerobic workout measurement and its relation to VO2 max
1:11:25 Important 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 part of the conversation, Paul discusses how he adapted his exercise routine due to his concussion symptoms - walking became his main form of exercise. He focused on progress and embracing what he could do instead of focussing on what he had lost.

He also shares his new interest in functional neurology and the positive impact of bodywork on the brain. We both emphasize the importance of listening and supporting others in their process. With the right mindset, coping with a concussion and external events can actually lead to personal growth.

Links for this episode:

Your Family Enterprise

In Defense of Food by Micheal Pollan

Episode Overview:

0:00:01 Embracing Change and Resilience in a Changing World

0:00:31 Introduction to part two of conversation with Paul Atiyah

0:07:51 Embracing challenges with confidence and determination

0:15:33 Navigating the Challenges of Post-Concussion Syndrome

0:19:20 Understanding the Primal Brain and Rage

0:22:39 The Impact on Family Life and Noise Sensitivity

0:26:15 The Three Stages of Concussion Recovery: Identify, Manage, Optimize

0:27:20 Lost in the Winds and Waves of Life

0:34:42 The Impact of Artificial Light and Technology

0:36:33 Managing and Avoiding Triggers: Part Two of the Journey

0:44:20 The Importance of Technique in Athletics

0:45:52 Unlocking Potential: Technique and Strength for Personal Growth

0:50:08 Pleasant Surprises: Embracing Stillness and Support for Personal Growth

0:54:06 Managing Your Momentum in Life and Work

0:55:43 Walking as a form of progress and meditation

1:02:37 Finding alternative exercises and never missing a workout

1:06:49 The integration of body work and its impact on the brain

1:10:14 Overcoming Anxiety: Embracing Life's Challenges

1:16:16 The Power of Listening: Becoming a Great Question Asker

1:16:52 Listening with the mindset of a seven-year-old detective

1:19:27 Gratitude for openness and honesty about concussion experiences

1:22:44 Legal and Medical Disclaimer: General Information Only

We’d like to thank our sponsors:

Athletic Greens – redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy – Use the code STEPHANIE10 for 10% off

Schinouusa – Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS – receive 10% off your order with Promo Code “ESTIMA”

The DNA  Company – $50 discount using code “DRSTEPHANIE” at checkout.

HVMN Ketones – get 10% off your order with Promo Code “STEPHANIE”

ILIA Beauty

Living Libations – Use code BETTER for 15% off

LMNT Electrolytes – A FREE 7-flavor sample pack!

PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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 the courtroom, Paul saw the litigation process often like a person at the bottom of a cliff, catching those who have already jumped. However, as an advisor to family businesses and enterprises, Paul works with each member of the family enterprise system, to help them identify, grasp, and distill the issues at play, and works with them to guide them to their desired outcomes, in both the family, and in the business.

Links for this episode:

Your Family Enterprise

Dunning Kruger Effect

Matthew Walker’s book: Why We Sleep 

Episode Overview:

0:00 - Introduction
4:47 - Why people need to know more about concussions
11:48 - Paul’s early experiences and how they affected his outlook
22:23 - Pauls’ work, sport and what makes him tick
33:48 - Who Paul was when he got the concussion
38:58 - Where Paul got his optimism from
45:48 - Paul’s accident
59:21 - How the concussion was diagnosed
01:01:17 - The next few weeks after the accident
01:08:22 - How Paul’s wife handled the changes
01:15:31 - How the concussion affect Paul’s family
01:24:26 - The symptoms over the next 2-3 years
01:29:57 - The next phase of life with a concussion

We’d like to thank our sponsors:

Athletic Greens – redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy – Use the code STEPHANIE10 for 10% off

Schinouusa – Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS – receive 10% off your order with Promo Code “ESTIMA”

The DNA  Company – $50 discount using code “DRSTEPHANIE” at checkout.

HVMN Ketones – get 10% off your order with Promo Code “STEPHANIE”

ILIA Beauty

Living Libations – Use code BETTER for 15% off

LMNT Electrolytes – A FREE 7-flavor sample pack!

PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

****************************
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, you will discover the incredible effects of building muscle on hormones during perimenopause and menopause. Uncover why resistance training is essential for women to prevent falls and hip fractures. Learn about the amazing benefits weightlifting offers for women navigating perimenopause and menopause. Delve into weight loss strategies and factors affecting total energetic expenditure for a healthier lifestyle. Explore the significance of proper nutrition and exercise in maintaining strong bones and muscles during perimenopause.

• CarolBike use promo code: better at https://www.carolbike.com 
• The 1-Year Mortality of Patients Treated in a Hip Fracture Program for Elders
• Alan Aragon on Newbie Gainz
• Layne Norton’s debunk of claims on Joe Rogan
• Stephanie’s storefront

00:01:32 – Why Lifting Weights is Important, 
Dr. Stephanie explains the importance of resistance training beyond aesthetics, particularly for older adults. 

00:06:56 – Osteoporosis and Bone Health, 
Dr. Stephanie delves into the topic of osteoporosis and how bones change as we age. 

00:10:41 – Exponential Decline in Aging, 
Dr. Stephanie discusses the exponential decline in aging and how our physical abilities can rapidly degrade if we are not careful. 

00:13:32 – Importance of Speed, 
Dr. Stephanie emphasizes the importance of maintaining speed as we age, as it is often the first physical ability to decline. 

00:15:21 – Importance of Speed and Strength, 
Dr. Estima emphasizes the importance of practicing speed and strength to prevent injuries and maintain overall health, especially in later years. 

00:17:09 – Benefits of Weightlifting, 
Weightlifting not only helps build muscle and improve appearance but also decreases the likelihood of pharmaceutical use in later years.

00:21:17 – Hormonal Changes and Weight Training, 
Hormones like testosterone and growth hormone decline in perimenopause and menopause, but regular weightlifting can increase the post-exercise rise in testosterone and help reduce adiposity. 

00:23:35 – Newbie Gains and Resistance Training, 
Dr. Estima discusses how even those who have never trained before and are in their 40s or 50s can still experience significant progress through resistance training.

00:27:51 – Growth Hormone and Lean Body Mass, 
Dr. Estima explains how growth hormone helps improve lean body mass and reduce adiposity, and how weightlifting can increase peak growth hormone secretion.

00:30:22 – What Defines a Tough Workout?, 
Dr. Stephanie explains what constitutes a tough workout, stating that it means you are finished afterwards and have done more sets than usual. 

00:31:12 – Muscle Growth and Estrogen, 
When thinking about growing skeletal muscle, Dr. Stephanie explains that it is regulated by satellite cell activity, gene transcription, and protein translation, which are all influenced by growth hormone. 

00:32:36 – Estrogen Levels and Perimenopause, 
Dr. Stephanie emphasizes the importance of estrogen in growth hormone production and explains how estrogen levels decrease in women during late perimenopause. 

00:39:44 – Cortisol and Exercise, 
Dr. Stephanie explains that exercise is an acute stress that can cause acute DNA damage, inflammatory and oxidative stress markers to increase, elevated stress hormones, and other effects. 

00:43:17 – Stress vs. Demands, 
Dr. Stephanie encourages listeners to view stress as demands and to work on making themselves stronger to rise up

00:44:51 – Weight Loss Strategies, 
Dr. Estima discusses weight loss and fat loss strategies, emphasizing the importance of expectation management and finding a restriction method that is easiest for an individual to adhere to over a long term. 

00:52:34 – Factors Influencing Caloric Intake, 
Dr. Estima explains various factors that influence caloric intake, including appetite, the hormonal status of an individual, the type of food consumed, education, and culture. 

00:56:14 – Factors Influencing Caloric Expenditure, 
Dr. Estima discusses factors that influence caloric expenditure, including basal metabolic rate, age, dieting history, muscle mass, genetics, exercise frequency, intensity, and duration, and non-exercise activity thermogenesis (NEAT). 

00:57:42 – Non-Exercise Activity Thermogenesis (NEAT), 
Dr. Estima explains the concept of NEAT, which is the spontaneous movement an individual engages in over the course of a day, such as fidgeting or toe-tapping. 

00:58:16 – Thermal Effect of Food, 
Dr. Estima discusses the thermal effect of food, which is the amount of energy required to

00:59:44 – Understanding Caloric Density, 
The caloric density of fat is much higher than that of protein and carbohydrates, which means that it is easier to consume more calories from fat than from other macronutrients.

01:01:20 – Muscle Protein Synthesis, 
Muscle protein synthesis is a process that happens post-exercise or post-protein consumption, and it can lead to muscle hypertrophy. 

01:03:12 – Creatine Monohydrate, 
Creatine monohydrate is a supplement that can help with muscle building, muscle performance, and muscle recovery. It is involved in the phosphocreatine system, and it should be taken daily for about a month to saturate muscle stores.

01:04:52 – Necessary Supplements, 
While Creatine monohydrate is an important supplement for muscle building, muscle performance, and muscle recovery, other supplements such as Vitamin D, Magnesium, and Omega-3s are important for overall health and wellness.

01:06:03 – Conclusion, 
Dr. Stephanie Estima thanks listeners for their time and focus, and encourages them to leave reviews and ratings on iTunes and Spotify. 

Get your cardio on with CarolBike at https://www.carolbike.com and use the promo code: better

Athletic Greens – redeem an exclusive offer here

FourSigmatic Use code DRSTEPHANIE for 10% off

Orion Red Light Therapy – Use the code STEPHANIE10 for 10% off

Schinouusa – Use code DR.ESTIMA10 for 10% off

BIOOPTIMIZERS – receive 10% off your order with Promo Code “ESTIMA”

The DNA  Company – $50 discount using code “DRSTEPHANIE” at checkout.

HVMN Ketones – get 10% off your order with Promo Code “STEPHANIE”

ILIA Beauty

Living Libations – Use code BETTER for 15% off

LMNT Electrolytes – A FREE 7-flavor sample pack!

PRIMEADINE – get 10% Off your Order with Promo Code “DRSTEPHANIE10”

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more money

Are you A Healthcare Practitioner? Join The Estima Certification Program Here

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

We’d like to thank our sponsors

Become the best version of yourself and get 15% off Ned products by going to helloned.com/drstephanie or enter code DRSTEPHANIE at checkout. **unfortunately this product does not yet ship to Canada but they are working on it! 

In this episode you will discover the keys to maintaining women's health and wellness throughout various life stages. Unveil the significance of balancing hormones during menstruation and perimenopause. Learn about the advantages and proper dosages of creatine supplementation. Explore the reasons to approach pharmaceuticals marketed for quick weight loss cautiously. Understand why implementing pre-workout mobility routines is vital for everyone.

Links for this episode:

A Masterclass on Perimenopause

Why Fasting for Women is Different with Dr. Stephanie Estima

Episode Overview:

00:01:26 - Diet and Training for Wedding,
Dr. Stephanie's diet leading up to her wedding was not much different from her usual routine. She eats protein and carbs before and after workouts and relied on supplements to get her veggies. Training stayed consistent with five days of weights and two days of cardio per week.

00:09:02 - Having Fun while Being Disciplined,
Dr. Stephanie shares a story about how she hired a coach to help her get in touch with her feminine side. She was given an exercise to slow down and savor a piece of chocolate, which taught her the importance of being present and attuned to her senses.

00:10:27 - Boudoir Shoot and Food,
Dr. Stephanie is preparing for a boudoir shoot and is trying to be mindful of her diet. She didn't have any shapewear at her wedding, but did try to drink a gallon of water each day leading up to it. She also ate wedding cake for three days after the ceremony.

00:13:15 - Savoring Bliss,
Dr. Stephanie shares how savoring the bliss is a learned skill for someone like her who is very driven and always striving for success. Slowing down and being present can help people attune to their senses

00:14:56 - Deepening Love After Marriage
Dr. Stephanie shares her experience of feeling a deeper sense of commitment and love towards her husband after getting officially married.

00:17:10 - Hormone Replacement Therapy (HRT)
Dr. Stephanie discusses her views on HRT and mentions that she is not currently on it but is not against it. She emphasizes the importance of understanding lab results before deciding to take HRT.

00:21:51 - Creatine Supplementation
Dr. Stephanie explains what creatine is and how it is used to regenerate ATP within the cell. She recommends taking 3-5 grams of creatine daily to maintain average creatine storage and suggests loading the cell by taking 20 grams per day for 6-7 days or 5 grams daily for a month to saturate muscle.

00:25:48 - What is Creatine?
Dr. Stephanie explains that creatine is the primary constituent of phosphocreatine, which is found in skeletal muscle.

00:29:57 - Understanding Ozempic,
Dr. Stephanie Estima discusses Ozempic, a medication that mimics the action of GLP one and helps to increase insulin secretion. It can improve glycemic control, reduce appetite, and make you feel fuller.

00:35:40 - Estrogen Dominance and Reduced Blood Flow,
Dr. Estima explains that age, lack of ovulation, body weight changes, too much exercise, pregnancy, and stress can cause a woman's period to become lighter.

00:44:24 - Understanding Perimenopause,
Dr. Estima shares the classic definition of perimenopause, which is the time leading up to menopause when a woman's estrogen and progesterone levels begin to fluctuate.

00:50:11 - Importance of Self-Advocacy,
Dr. Estima emphasizes the importance of thinking critically and advocating for oneself when it comes to healthcare decisions.

00:45:48 - Menstrual Migraines and Perimenopause Symptoms,
Dr. Estima discusses menstrual migraines caused by unchecked estrogen in the luteal phase, swollen and painful breasts due to low progesterone, and subtle yet significant signs of perimenopause like back pain, joint stiffness, and reduced libido.

00:48:15 - Intermittent Fasting,
Dr. Estima still practices intermittent fasting (IF) as a way to control calories, improve autophagy, and promote hormonal balance. However, her fasting window is gentle and lasts for 12-14 hours at most, with most fasting happening while sleeping.

00:51:54 - Seed Cycling,
Dr. Estima shares a neutral stance on seed cycling, acknowledging its potential benefits for some women's menstrual cycles, but also highlighting that other whole foods like oysters and Brazil nuts can also provide the same nutrients for hormonal support.

00:56:23 - The Importance of Mobility Workouts,
Dr. Estima emphasizes the often overlooked role of mobility and proprioception in overall fitness and movement.

00:58:44 - Stability Issues during Exercise,
Dr. Estima uses the example of an overhead dumbbell press to explain how stability issues in the scapula can impact exercise performance and progress.

01:00:10 - The Importance of Mobility Workouts,
Dr. Stephanie discusses how focusing on hip and ankle mobility before leg day has become a regular part of her workout routine.

01:02:38 - Controlling the Weight,
Dr. Stephanie talks about the importance of control in weightlifting. She explains that the weight should not control you, and that freezing at any point in the range of motion, such as during a squat, is a sign of good control.

01:04:41 - The Importance of Mobility Workouts (Part 2),
Dr. Stephanie emphasizes the importance of mobility workouts again, stating that they should be an essential part of anyone's workout routine.

01:05:33 - Audience Feedback and Closing Remarks,
Dr. Stephanie invites listeners to give feedback on the show and suggests that they can do so by responding to polls on Instagram.

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

Join the Hello Betty Community here

Sign up for my FREE MASTERCLASS: HEALTHY OFFERS – for health practitioners looking for strategies to earn more money

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

Meet Vincent M. Pedre the Medical Director of Pedre Integrative Health and President of Dr. Pedre Wellness. Dr. Pedre is a Board-Certified Internist and Functional Medicine Certified Practitioner in private practice in New York City since 2004. His philosophy and practices are a blend of both Western and Eastern medical traditions. He is a Clinical Instructor at the Mount Sinai School of Medicine, as well as certified in yoga and Medical Acupuncture.

Links for this episode:

Fermented-food diet increases microbiome diversity, decreases inflammatory proteins, study finds

The Importance of Food for Endotoxemia and an Inflammatory Response

GutSmartProtocol.com

The GutSMART Quiz

Instagram @drpedre

Episode Description

00:07:30 - The Gut-Skin Connection, 
The gut and skin originate from the same cells in embryology, making their connection significant. Patients with skin issues may benefit from a functional medicine approach that considers the connection between gut health and skin issues, like hives, acne, psoriasis, and dermatitis.

00:11:45 - Celiac Genetics and Gluten-Free Diets, 
Celiac genetics are prevalent in people of Irish descent, and eliminating gluten from the diet can alleviate hives and other skin issues. A functional medicine approach can provide a solution for patients who have seen dermatologists without any results.

00:13:35 - Good and Bad Bacteria in the Gut, 
The gut microbiome is a complex ecosystem that includes a set of bad bacteria that serve a purpose and keep the system in balance. Opportunistic bacteria can flourish in environments where the diet is not optimal, leading to gut-centric and non-gut-centric issues.

00:16:23 - The Gut Microbiome of Indigenous Tribes, 
Dr. Pedre discusses the gut microbiome of indigenous tribes and how it differs from Westerners. Indigenous tribes consume a high-fiber diet, and their gut microbiome has adapted to digest difficult-to-digest fibers. 

00:20:20 - The Importance of Gut Microbiome Adaptation, 
Dr. Pedre stresses the importance of slowly introducing changes to the gut microbiome. A sudden change can lead to bloating and discomfort. 

00:25:05 - The Gut-Airway Connection, 
Dr. Pedre explains how the gut microbiome is connected to upper respiratory infections. Antibiotics can disrupt the gut microbiome and immune system, leading to recurrent infections. Pregnancy can ramp up the immune system, but can also suppress certain parts to protect the baby.

00:29:35 - Lipopolysaccharides and Metabolism, 
Dr. Pedre explains that Lipopolysaccharides (LPs), also known as endotoxins, are released by gram-negative bacteria and can be absorbed into the body. LPs levels increase after meals high in fat, especially saturated and hydrogenated fats. LPs can affect metabolism and insulin sensitivity.

00:33:42 - Microbiome and Leaky Gut, 
Dr. Pedre explains how an unfavorable microbiome and leaky gut can lead to the absorption of lipopolysaccharides and cause many health issues, such as weight gain, muscle aches, fatigue, and depression. Keeping a food, mood and poop journal can help identify patterns and triggers.

00:35:34 - Timeline for Food Sensitivities, 
Dr. Estima and Dr. Pedre discuss the importance of keeping a food journal to identify patterns of food sensitivities. They explain how sensitivities can have a threshold effect, where one exposure may be fine, but a second exposure can cause symptoms. Other factors such as stress, sleep, and food combinations can also impact sensitivities.

00:39:35 - Stress and Gut Health, 
Dr. Pedre explains how stress can affect the gut microbiome, gut permeability, and vagal tone. High cortisol levels from stress can alter the gut ecosystem, leading to more yeast in the gut and sugar cravings. 

00:43:39 - Behavioral Changes Caused by Stress, 
Dr. Estima and Dr. Pedre discuss how stress can drive behavioral changes such as cravings for sugar and comfort foods. 

00:49:39 - The Power of Soil and Dirt, 
Dr. Pedre emphasizes the importance of soil and dirt for our microbiome. Exposure to organic soil without toxins can magnify our gut microbiome diversity, as seen in the Hadza tribe.

00:55:05 - Diversity vs. Eating the Rainbow, 
Dr. Pedre discusses a Stanford study that compared a high fiber diet to a high fermented foods diet. The high fiber diet did not show a significant increase in microbiome diversity, while the fermented foods diet did. Diversity is the holy grail, but it's not a one-size-fits-all approach.

00:59:00 - The Role of Fiber and Fermented Foods, 
The study found that fermented foods had a significant impact on microbiome diversity and reduced inflammation. While fiber had a smaller impact, it helped to regulate the immune system. 

01:03:27 - Gut Disruptors, 
Dr. Pedre notes that alcohol is a significant gut disruptor. Other factors, such as stress, lack of sleep, and processed foods, can also impact gut health. A personalized approach to healing the gut is necessary, with fermented foods and fiber as cornerstones, but with consideration of individual circumstances.

01:06:18 - Dairy and its impact on gut health, 
Dr. Pedre discusses the impact of dairy on gut health, highlighting that it can cause constipation and trigger food sensitivities due to lactose and dairy protein intolerance. 

01:07:35 - Fecal matter transplant, 
Dr. Estima and Dr. Pedre discuss fecal matter transplant as a possible treatment for gut-related conditions such as Crohn's colitis and ulcerative colitis. While it is not yet approved for many indications, it has shown promise in experimental treatments for food sensitivities and autism in the microbiome community.

01:11:06 - Protecting the microbiome, 
Dr. Estima and Dr. Pedre stress the importance of protecting the microbiome throughout life, from birth to adulthood and into old age. They discuss the negative impacts of persistent antibiotic use and emphasize the need to foster microbial diversity through diet, exposure to nature, and limiting exposure to mass agriculture.

01:13:32 - Seeking microbial diversity, 
Dr. Pedre encourages individuals to seek microbial diversity in their gut by avoiding antibiotics as much as possible, only using them when necessary. He advises fostering microbial diversity through a healthy diet, exposure to nature, and gardening. He notes that microbial diversity is a key factor in the health of centenarians.

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Alan Aragon, a nutrition researcher and educator with over 30 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement toward evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras.

"If there's enough total calories in the diet, enough total carbs in the diet, and of course enough protein in the diet, then the shifting around and the positioning of carbohydrate is best left to pretty much individual preference as far as positioning it for maximizing muscle hypertrophy." - Alan Aragon

Links for this episode

Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders

Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein

The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis

Artificial sweeteners induce glucose intolerance by altering the gut microbiota

High-dose saccharin supplementation does not induce gut microbiota changes or glucose intolerance in healthy humans and mice

Episode Overview:

00:07:17 - Carb timing for muscle growth, 
Carb timing is less important than protein timing when it comes to muscle hypertrophy. 

00:13:59 - Ketogenic diet for muscle growth, 
While Ketogenic dieting works for many, it's not the optimal tool for maximizing muscle mass and retention. According to elite-level natural bodybuilders, an average of 2 grams of carbohydrate per pound of body weight during prep can help maximize muscle retention while losing fat. 

00:15:43 - Carb timing and lifting capacity, 
Carb timing has less importance than protein timing when it comes to muscle hypertrophy. However, some literature suggests that lifting capacity is compromised when carbohydrates are not consumed, regardless of timing.

00:16:21 - The Effects of Fasted Lifting on Performance, 
Lifting fasted can compromise performance, so it's recommended to have a mixed macronutrient meal with some level of carbohydrate within one to two hours prior to the lifting session.

00:17:40 - The Anabolic Window, 
The idea that quickly absorbing protein and carbohydrates post-workout maximizes muscle protein synthesis has been debunked. Constant dosing of protein, carbohydrates, and fats throughout the day negates the need to hyper-focus on the immediate post-exercise period.

00:22:17 - The Role of Carbohydrates in Maximizing Muscle Protein Synthesis, 
A study showed that when you have enough protein, you don't need to add carbohydrates to it to maximize muscle protein synthesis. The optimal dose for protein is between 0.4 to 0.6g/kg of body weight, which appears to maximize the short-term anabolic effect or maximize the muscle protein synthesis response.

00:26:47 - The Benefits of Flexible Thinking, 
Training fasted vs fed depends on the goal and the population. While fasted training can lead to stronger anabolic signaling, compromising performance is a possibility. The best approach is to train when you can train, and when you can't, you can make it up later.

00:32:58 - Fasting and Fat Loss, 
There's no net difference over a 24-hour period between training fasted and fed when it comes to fat loss.

00:34:17 - Fasted vs. Fed Cardio, 
A study was conducted on untrained women comparing the effects of fasted and fed cardio on body composition, which revealed no significant differences in muscle preservation or fat loss between the two groups. 

00:40:04 - Creatine Meta-Analysis, 
A meta-analysis was conducted on the effects of creatine on muscle hypertrophy and revealed a disappointing increase in muscle thickness among untrained subjects. However, the analysis showed a substantial increase in strength gains across multiple studies, even in highly trained subjects. 

00:48:15 - Creatine Non-Responders, 
Creatine non-responders constitute about 20-30% of individuals who poorly respond to creatine due to various reasons, including high initial levels of muscle creatine saturation and differences in fiber type distribution across individuals. However, the majority of people who use creatine can expect to gain lean mass and strength. 

00:52:09 - Benefits of Creatine, 
Creatine offers multifaceted benefits ranging from neurological health to musculoskeletal health and metabolic benefits. It can improve cognition, bone and joint health, and glycemic control.

00:53:39 - The Benefits of Creatine, 
Creatine has been shown to help with cognitive function, joint health, lean tissue function, and even increase bone density. It's a conditionally essential compound that can be obtained through diet or supplementation. 

00:56:10 - Seed Oils and Gestational Diabetes, 
There is speculation that Creatine could help manage gestational diabetes due to its ability to increase insulin sensitivity and muscle glucose uptake. Seed oils have been talked about as a monolithic species, but they should be considered on a case-by-case basis. 

01:03:15 - Evidence-Based Nutrition, 
It's important to look at the evidence when it comes to nutrition and not just blindly follow internet fairy tales or appeal to nature fallacies. Vegetable oils have consistently shown better health outcomes compared to saturated fats. 

01:06:20 - Appeal to Nature Fallacy, 
Just because something is natural or organic doesn't necessarily mean it's good for you (e.g. cancer). While there are benefits to going natural when possible, technology can enhance human quality of life in multiple domains, including food technology. 

01:11:39 - Non-Nutritive Sweeteners, 
There are different categories of non-nutritive sweeteners, such as sucralose and saccharines. 

01:12:07 - Artificial Sweeteners and Health Concerns, 
Artificial sweeteners are relatively harmless, and the doses necessary to achieve what they achieve are negligible. Stevia, for instance, has an array of potential therapeutic effects, whereas Saccharin has been shown to cause unfavorable changes in gut microbiome.

01:19:01 - Reverse Causation and Disease Processes, 
Large-scale population studies that investigate the association between artificial sweeteners and heart disease, diabetes, or obesity are poorly controlled. It is much more likely that the opposite is true, with the state of having these diseases driving the consumption of artificial sweeteners to a greater degree. 

01:21:08 - Convergence of Evidence, 
When both controlled interventions (randomized controlled trials) and observational studies (epidemiology) converge, we can confidently conclude that artificial sweeteners cause disease processes at the intermediate level and lead to actual disease endpoints. 

01:23:40 - Personal Opinion, 
While Alan advocates for drinking plain water, he believes that consuming artificial sweeteners is a reasonable trade-off if it helps individuals reduce their sugar intake.

Follow Me On Instagram

Watch Better! on YouTube

Get yourself a copy of my best-selling book, The Betty Body

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