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

In this episode you will uncover the pressing effects of declining fertility rates on the human population, delve into the influence of environmental factors, specifically exposure to harmful chemicals, on reproductive health, gain insights on age, egg/sperm quality, and environmental influences in fertility, grasp the effects of phthalates on male reproductive health, highlighting AGD and sperm count, and also realize the importance of increased awareness, research, and action to safeguard human health and fertility.

Dr. Shanna Swan is an Environmental and Reproductive Epidemiologist. She is Professor of Environmental Medicine and Public Health at the Icahn School of Medicine at Mount Sinai, New York, Adjunct Professor in Obstetrics and Gynecology at the University of California San Francisco and Senior Scientist at Environmental Health Sciences. Dr. Swan's work examines the impact of environmental exposures on reproductive health and neurodevelopment. 

https://www.shannaswan.com/

https://twitter.com/drshannaswan

https://www.instagram.com/drshannaswan/

https://www.shannaswan.com/countdown

00:07:32 - Population Decline, 
The world's fertility rate has dropped from over five children per couple to under two now, and a large proportion of the world is now below replacement. 

00:12:17 - The Roller Coaster of Fertility, 
The declining fertility rate in many countries means that we are headed towards a maximum world population, which will decrease and never come back. 

00:15:37 - Social Causes of Fertility Decline, 
The decline in fertility is not just due to social causes like women entering the workforce and getting educated, but also due to environmental and lifestyle factors. 

00:22:28 - Environmental and Lifestyle Factors Affecting Fertility, 
Environmental and lifestyle factors, such as exposure to phthalates and Bisphenol A, are major contributors to the decline in fertility. 

00:16:51 - The Challenges of Motherhood and Fertility, 
Dr. Stephanie and Dr. Shanna discuss the challenges of motherhood and fertility. The decline in egg quality and sperm quality with age is a major limiting factor in infertility, which is a concern for women who choose to have babies later in life. 

00:19:57 - Decline in Male Fertility, 
Dr. Shanna explains that research on the declining rate of male fertility has been around for 30 years. The first study in 1992 reported that sperm count had decreased by 50% in 50 years. However, this figure was met with skepticism. 

00:23:30 - Early Puberty in Girls, 
Dr. Stephanie brings up the phenomenon of early puberty in girls, and Dr. Shanna explains that it is a real concern. Girls are starting menstruation earlier and earlier, which is not only a risk for psychological and social challenges but also for fertility. 

00:25:46 - Environmental Factors Affecting Sperm Count, 
Dr. Shanna discusses her study on environmental factors affecting sperm count. She found that exposure to phthalates, a chemical found in plastics, is linked to lower sperm count. Exposure to other chemicals like bis

00:34:10 - Factors Affecting Sperm Count, 
The recruitment bias and selection bias of the men in the studies from 1940 and 1990 were analyzed. The lifestyle factors of smoking, obesity, exercise, and stress were found to be important. Chemicals that affect the reproductive system, particularly testosterone and estrogen, were also identified.

00:40:16 - Plastic Increase and Endocrine-Disrupting Chemicals, 
After World War II, scientists were revered, and plastic production increased rapidly. However, plastic has a large number of chemicals that can alter hormones. Phthalates are particularly concerning as they lower testosterone levels and can affect genital formation during pregnancy.

00:43:45 - Non-Monotonic Dose Response and Endocrinology, 
Hormones often respond non-linearly to low doses of chemicals, affecting not just testosterone, but also estrogen and the immune system. Endocrine-disrupting chemicals can have a significant effect, regardless of the dose.

00:49:57 - Phthalate Syndrome, 
Phthalates can cause the phthalate syndrome, where exposure in utero in male rodents can affect genital formation and induce infertility and other health problems. Humans have phthalates in their bodies, and pregnant women are particularly at risk for exposure.

00:51:44 - Development of Genitalia in Male and Female Fetuses, 
Dr. Swan explains how the genitals of fetuses develop under genetic regulation, and everything changes during a critical period of gestation. She highlights how testosterone contributes to the differentiation of genitalia in male fetuses and explains how insufficient testosterone exposure can undermasculinize males.

00:54:27 - The Analogeneital Distance (AGD), 
Dr. Estima and Dr. Swan discuss the AGD and how it is an important distance that differentiates males and females in almost every mammal. They also discuss how it can be difficult to measure the AGD accurately because it is soft tissue and how standardization of the position of the legs is necessary when measuring the AGD.

01:02:36 - The Phthalate Syndrome in Humans, 
Dr. Swan discusses how she found the phthalate syndrome in humans after researching variations in AGD, penile size, and descent of the testicles. She highlights how many papers have found other chemicals related to AGD and how she would love to see AGD become part of the standard of care.

01:05:14 - Implications of AGD on Testosterone and Longevity, 
Dr. Swan explains how AGD has massive implications on men's capacity for testosterone, sperm production, and longevity. 

01:08:09 - The Relationship between AGD and Sperm Count, 
Dr. Swan discusses her research on the relationship between AGD (anogenital distance) and sperm count. Her study found a direct linear relationship between the length of AGD and the number of sperm, indicating that the longer the AGD, the higher the sperm count. 

01:13:27 - Phthalate Syndrome and Exposure, 
Dr. Swan explains phthalate syndrome, a condition assigned at birth that affects the male reproductive system and is caused by exposure to phthalates. She discusses the common sources of phthalates, such as plastic tubing, personal care products, and food packaging. 

01:15:24 - NICU Exposure and Other Hormonal Effects, 
Dr. Swan highlights the dangers of exposure to phthalates and other hormone-disrupting chemicals in the NICU, where preemies are especially vulnerable. She also notes that these chemicals can affect other hormonal systems in the body, such as lung development, brain development, and blood pressure. 

01:20:28 - BPA-Free Products and Other Chemicals, 
Dr. Swan addresses the issue of manufacturers substituting BPA-free products with similar chemicals that have the same effects. She also mentions other chemicals that disrupt hormones, such as PFAS chemicals in Teflon and sunscreen. 

01:26:10 - Gender Dysphoria and Environmental Chemicals, 
Dr. Swan explores the relationship between gender dysphoria and exposure to environmental chemicals. She acknowledges the complexity of the topic and emphasizes the need for further research before drawing conclusions.

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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.

Join Dr. Stephanie on a deep dive into the mechanisms of sleep, exploring the hormonal changes in perimenopause and menopause, and her top strategies for sleep optimization.

In this episode, you will learn how to refine your sleep routine with proven methods and practices, delve into the relationship between hormonal shifts and their impact on sleep, harness the power of hormone replacement therapy for better sleep, navigate the unique sleep-related issues experienced by women in perimenopause and menopause and unravel the complex connection between depression and sleep quality - PLUS learn how to improve both.

Links for this episode:

https://symphonynaturalhealth.com/products/herbatonin-0-3mg

https://hellobetty.club/a-deep-sleep-dive-for-perimenopause-with-dr-michael-breus/

https://drstephanie.ehealthpro.com/

Sleep and Savings: Want to grab my absolute fave supplement for better sleep at 15% off?  Click here - https://glnk.io/lq6q/4 - to purchase Mellö Magnesium. My flavor of choice is Lavender Berry - Mellö Magnesium WORKS because it contains magnesium glycinate, which is the most bioavailable form of magnesium, as well as magnesium L-threonate. This is a magnesium that can cross the blood-brain barrier to help your mind and your brain essentially be lulled to sleep at night.  Music to my ears.  Get yours for 15% off today at this link - https://glnk.io/lq6q/4

Episode Overview (timestamps are approximate):

00:00:00 - Understanding Sleep Cycles, 
Dr. Stephanie explains the two stages of sleep, non-REM and REM, and the four stages of non-REM sleep. 

00:09:11 - Impact of Poor Sleep on Health, 
Dr. Stephanie talks about how poor sleep leads to chronic stress and inflammation, which affects the balance in the autonomic nervous system. 

00:14:22 - Hormonal Changes in Perimenopause and Menopause, 
Dr. Stephanie discusses the hormonal changes in perimenopause and menopause, particularly the decline in estrogen and progesterone levels that affect sleep quality. 

00:22:02 - Strategies for Better Sleep, 
Dr. Stephanie shares some practical tips for improving sleep, including establishing a regular sleep schedule, managing stress levels, avoiding caffeine and alcohol before bedtime, and creating a comfortable sleep environment. 

00:30:15 - Importance of Napping, 
Dr. Stephanie explains the benefits of napping for overall health and how it can help in making up for lost sleep. She discusses the ideal nap duration

00:15:00 - Understanding the Effects of Chronic Low-grade Inflammation on Energy Production, 
Chronic low-grade inflammation can still produce energy, but it is less efficient, resulting in reduced ATP and glucose availability. 

00:19:12 - Melatonin and Its Applications in Sleep, 
Melatonin is crucial in sleep onset and reducing sleep efficiency. 

00:25:21 - Melatonin Dosage and Quality Control, 
Melatonin supplements vary in dosage and quality control, with some brands not accurately reflecting the dosage on the label. 

00:29:36 - Herbitonin as Alternative Melatonin Supplement, 
Herbitonin is a slow-release capsule that closely mimics the amount of melatonin humans produce. It is an alternative to traditional melatonin supplements that often contain supra-physiological levels of melatonin. 

00:29:55 - Understanding Hormones and Sleep, 
The importance of hormones in regulating sleep. 

00:31:56 - Women's Reproductive Hormones, 
Dr. Stephanie explains how women's reproductive hormones are different from men's and the importance of the circadian production of hormones. 

00:33:29 - Progesterone and Sleep, 
The episode delves into the role of progesterone in sleep, highlighting its hypnotic effect and respiratory stimulant properties.

00:36:49 - Estrogen and Anxiety, 
The relationship between estrogen and anxiety, pointing out that declining estrogen levels during perimenopause and menopause can lead to an increase in fear and anxiety at night. 

00:41:05 - Growth Hormone and Sleep, 
The importance of growth hormone in regulating sleep and explains how growth hormone levels decline with age and various environmental stressors. 

00:44:51 - Signs of Growth Hormone Deficiency, 
Symptoms of growth hormone deficiency include decreased lean body mass, increased abdominal fat, insulin resistance, hypertension, high triglycerides, anxiety, depression, decreased bone density, and changes in physical appearance. 

00:49:45 - Estrogen and Sleep, 
Estrogen plays a role in the amount of time spent in rapid eye movement (REM) sleep and affects serotonin levels. 

00:55:00 - Vasopressin and Urination, 
Vasopressin is a hormone that helps regulate urine flow during sleep. 

00:57:47 - Tips for Better Sleep, 
To improve sleep quality, keep a journal of liquid and food intake and track transit time. Limit alcohol and caffeine intake, elevate legs before bed, and pee right before sleep. 

00:48:09 - Women and Growth Hormone, 
Women release growth hormone pulses differently than men and can achieve peak growth hormone secretion faster with resistance training or core temperature manipulation.

00:59:51 - Effects of Alcohol on Sleep, 
Alcohol inhibits vasopressin, leading to increased urination and fragmented sleep. It also negatively impacts vitals.

01:02:59 - Sleep Hygiene Tips, 
Regularity is key, especially waking up at the same time every day. Darkness is crucial, but the speaker does not recommend blackout blinds. Keep the room cold. Establish a wind-down routine and remove technology from the bedroom. 

01:07:49 - Counterintuitive Approach to Insomnia, 
Decrease time in bed to decrease association between bed and staying awake and increase sleep pressure. 

01:14:08 - Women's Health and Sleep, 
Women experience changes in hormones during perimenopause and menopause that can lead to sleep disturbances like insomnia and hot flashes. 

01:19:15 - Men's Health and Sleep, 
Men's sleep can be affected by sleep apnea and testosterone levels. 

01:14:13 - Napping and Supplementation, 
Dr. Stephanie discusses the benefits of napping early afternoon and some supplements that promote progesterone balancing.

01:18:56 - Depression and Sleep, 
Dr. Stephanie talks about the increased risk of depression during perimenopause due to fluctuating hormone levels and poor sleep quality. 

01:22:41 - Hot at Night, 
Dr. Stephanie shares strategies to reduce overheating at night, such as wearing moisture-wicking sheets, using a fan, and reducing the room temperature. 

01:25:13 - Improve Sleep Quality, 
Tips to improve sleep quality during perimenopause, including setting a consistent sleep schedule, avoiding alcohol, and practicing good sleep hygiene. 

01:26:05 - Wrap-Up and Call to Action.

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

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

Cynthia Thurlow is a passionate nurse practitioner, podcast host, and wellness expert with a dedication to helping women of all ages achieve optimal hormonal health. As the host of the Everyday Wellness podcast, Cynthia has made it her mission to empower women with the knowledge and tools they need to maintain a healthy balance in their lives. With her extensive experience in the healthcare field and a deep understanding of the complexities of hormonal health, Cynthia is the perfect guest to join Dr. Stephanie Estima for an Ask Us Anything episode covering a range of hormone topics.

Links for this episode:

https://cynthiathurlow.com/

https://www.youtube.com/cynthiathurlow

https://cynthiathurlow.com/podcast/

https://www.instagram.com/cynthia_thurlow_/

The key moments in this episode are:

00:00:00 - Factors Affecting Body Fat Percentage,

00:02:45 - Ask Us Anything,

00:05:16 - Weight Training with Diastasis Recti,

00:11:59 - Postpartum Body and Rehabilitation,

00:15:08 - Understanding the Risks and Benefits of the Gardasil Vaccine,

00:20:19 - Natural Hormone Balance for Hashimoto's Patients,

00:24:39 - Differential Diagnoses for Low Estrogen in Hashimoto's Patients,

00:29:20 - Understanding the Importance of a Full Medical History,

00:29:58 - Iodine Supplementation for Seafood Intolerance,

00:34:41 - Reversing Thyroid Medication Dependency,

00:39:11 - Adverse Childhood Events and Autoimmune Disease,

00:40:48 - Being Real in a Big Platform,

00:43:48 - Moving from First Person to Third Person,

00:44:57 - Ideal Body Fat Percentage for Menopausal Women,

00:54:34 - Copper IUD and Menstrual Symptoms,

00:58:57 - Fertility Awareness Method,

00:45:30 - Importance of Body Fat Percentage,

00:47:33 - Impact of Hormones on Body Fat,

01:00:17 - Tips for Undisturbed Sleep,

01:01:18 - Sleep Starts When You Wake Up,

01:03:08 - Load Management,

01:08:52 - Progesterone and Sleep.

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

****************************
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 a world where the perfect vulva is pushed by cosmetic surgeons and online forums, one expert is breaking down the reality of the female anatomy. But when it comes to labia hypertrophy and the incomprehensible husband stitch, who can women trust to make the right decisions for their bodies? Tune in for some straight talk that will leave you empowered and educated.

Dr. Jolene Brighten is a board-certified naturopathic endocrinologist, clinical sexologist, and prominent leader in women's medicine. She has gained international recognition as a speaker, clinical educator, and medical advisor within the tech community. Jolene is a faculty member at the American Academy of Anti-Aging Medicine and part of the MINDBODY Green collective. Her work has been featured in numerous prestigious publications such as Forbes, Cosmo, and The Guardian.

Episode Overview (Timestamps are approximate):

02:54 - Welcome
03:43 - Introducing Jolene
04:43 - Becoming a sex counsellor
07:26 - Vulva vs vagina and how it should look
10:24 - The History of anatomy textbooks
15:10 - The female body is the standard
17:27 - Labial hypertrophy surgery explained
19:07 - the most popular plastic surgery
22:29 - The “husband stitch” and why you are in charge
25:20 - Being “tight” is a fundamental misunderstanding
29:01 - Vaginal odour and discharge explained
31:17 - The best kind of lube
33:03 - How your vagina can bleach your underwear
35:08 - Losing your period is not healthy
36:44 - Should your vagina smell like yogurt?
42:51 - The main goal of the menstrual cycle
44:09 - Let’s talk about the hyman
49:12 - Insulin and glucose and their role on hormones
58:17 - The importance of stress management in perimenopause
01:01:08 - Why you need to stay hydrated
01:05:08 - You don’t get a medal for running yourself into the ground
01:12:05 - Embracing masculine and feminine energies
01:17:58 - Do I feel joy? Do I feel safe?

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

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

Get ready to go back to the basics with Dr. Jeffrey Bland, the "father of functional medicine," as he guides us through the powerful concept that food is information for our bodies. He challenges us to step out of our comfort zones (literally) and shows us the various branches of the Immune System, including innate, acquired, and lymphocytes.

Also, discover how you can rejuvenate your immune system through simple lifestyle choices like diet, stress management, and exercise. And finally, explore the intriguing question of whether we can turn up our immunity too much and trigger autoimmunity. Join us for this refresher episode covering the basics to take control of your health today!

Links for this episode:
bigboldhealth.com
pro.bigboldhealth.com
Use the discount code: BETTER20 for 20% off (valid through 6/30/23).

Study mentioned in the episode:
Public health lessons from the mid-Victorian working class diet

Episode Overview (timestamps are approximate):
 5:41 - Dr. Bland’s history
11:35 - Problem(s) with the current medical system
14:40 - How to build your plate
17:21 - Weakening nutritious food through agriculture
24:20 - The diversity of the foods we eat
24:49 - Our five different taste types
28:40 - The rules about how to eat
31:21 - Our tastebuds are programmable
35:26 - Immune System 101
40:40 - Innate immunity
42:55 - Low Stress and Good Food
45:29 - How to rejuvenate your immune system
48:54 - How to take Himalayan Tartary Buckwheat
52:00 - The idea of “Rewilding”
54:57 - Can we boost immunity too far? ie. Autoimmunity
1:04:10 - Finding your personal diet

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

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

Our guest, Dr. Michael J. Breus, is a clinical psychologist with more than two decades of experience in the sleep field. 

As a sleep expert, Dr. Breus advises women going through perimenopause and menopause to establish a regular, consistent sleep schedule to manage the hormonal shifts associated with these transitions. He also recommends deep breathing, hydration, and getting sunlight. 

"While there is no guidebook for managing menopausal sleep issues, these strategies can help to mitigate some of the symptoms associated with this transition," he says.

Dr. Breus stresses the importance of maintaining consistent sleep routines and creating a comfortable sleep environment. He also recommends moderate exercise, avoiding alcohol consumption, and using technology such as temperature-regulating pads. 

While discipline in sleep routine is crucial, he stresses the importance of acceptance and relaxation, rather than trying to think oneself to sleep or worrying about lack of sleep.

Links for this episode:

https://thesleepdoctor.com/

https://www.facebook.com/thesleepdoctor/

https://twitter.com/thesleepdoctor/

https://www.instagram.com/thesleepdoctor/

https://www.tiktok.com/@thesleepdoctor

Sleep and Savings: Want to grab my absolute fave supplement for better sleep at 15% off?  Click here - https://glnk.io/lq6q/4 - to purchase Mellö Magnesium. My flavor of choice is Lavender Berry - Mellö Magnesium WORKS because it contains magnesium glycinate, which is the most bioavailable form of magnesium, as well as magnesium L-threonate. This is a magnesium that can cross the blood-brain barrier to help your mind and your brain essentially be lulled to sleep at night.  Music to my ears.  Get yours for 15% off today at this link - https://glnk.io/lq6q/4

Episode Overview (timestamps are approximate):

4:05 - How menopause/perimenopause affects your sleep

8:21 - Can you “catch up” on sleep?

12:00 - How sleep changes around your cycle

16:31 - Instituting the daily nap

24:09 - When to nap during your cycling

27:12 - When to exercise for the best sleep

31:28 - Alcohol, dehydration and sleep

34:51 - How to use acceptance as a sleep aid

39:29 - Why you got to the bathroom during the night

46:02 - Should you breathe through your nose or mouth?

52:42 - Are you a side, back, or belly sleeper?

55:01 - Should you get a “sleep divorce?”

1:01:01 - Where to find Dr. Breus

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

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

Today we’re joined by The Godfather of Intelligent Muscle Building®️ himself, Ben Pakulski! Ben (AKA the Pak-Man), is a Canadian IFBB professional bodybuilder and winner of the 2008 Mr. Canada competition who is currently a coach & mentor for high-achieving men. In our first ever in person episode we discuss Ben’s recommendations for progressive overload, the difference between strength & building muscle (they’re different!), and also dive into nutrition, relaxation and handling our emotions. This one is a jam packed episode…enjoy!

Links for this episode:

Real Love Book

The Body Keeps Score Book

Muscle Intelligence Podcast

Episode Overview:

0:00:00 - Intro

0:03:21 - Fitness goals differ between people

0:07:18 - Quality vs quantity for progressive overload

0:12:24 - A word from our sponsors

0:17:49 - Strength vs. muscle building

0:21:58 - Tips for training

0:29:13 - Signalling the body to grow

0:33:16 - Doing difficult things for resiliency

0:47:49 - The gap vs. the gain

0:52:20 - Ben’s nutrition approach

1:01:20 - Tapping into parasympathetic function

1:10:40 - How children affect our lives

1:20:10 - Outro

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

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

Today we’re joined by happiness researcher Dr. Gillian Mandich! Gillian is a scientist on a mission to help people live their happiest life, a published researcher; two-time TEDx speaker and the founder of The International Happiness Institute of Health Science Research. In this episode she shares what happiness really is, how to practice happiness, how money affects our happiness and how to create happy kids. This conversation is filled with some incredible tips, so get your note pads ready!

Links for this episode:

Dr. Gillian’s Website

Dr. Gillian’s Instagram

Big Panda and the Tiny Dragon Book

Episode Overview:

0:00:00 - Intro

0:03:26 - How Dr. Gillian started studying happiness

0:08:00 - A word from our sponsors

0:13:25 - The definition of happiness

0:21:01 - The challenge of long-term happiness

0:27:19 - Happiness requires work & practice

0:31:36 - Toxic happiness: you can’t be happy all the time

0:41:28 - Happiness is variable

0:43:30 - The bittersweet emotion

0:49:11 - Psychological wealth

0:51:25 - North American expression of happiness

0:57:50 - How money impacts happiness

1:02:01 - What makes you happy?

1:05:10 - Cumulative happiness

1:09:48 - Rethink what happiness is

1:11:12 - Ways to cultivate happiness

1:15:10 - How media & news affects our happiness

1:19:11 - Creating happy kids

1:22:22 - Social connection is important

1:25:22 - Outro 

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

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

Today we’re joined by chiropractor and performance coach Dr. Jordan Shallow for a nerdy conversation all about muscles and stability. We talk about ways to improve your stability, exercises for testing it, and also break down the different parts of proprioception. Get your notepads for this one!

Links for this episode:

Jordan’s Instagram

Pre-Script

Episode Overview:

0:00:00 - Intro

0:03:14 - Why is stability important?

0:12:05 - A word from our sponsors

0:17:30 - Proprioception explained

0:40:01 - Improving stability

0:50:28 - Exercises for testing & practicing stability

1:02:21 - Proper RDL form

1:04:47 - Using stability to determine weight lifting loads

1:11:15 - The axis between skill and output

1:14:06 - Outro

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

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

Chronic stress and adrenal dysfunction are more common than we think, and many of us may not even be aware of the symptoms. In today’s episode Dr. Izabella Wentz, PharmD, FASCP, an internationally acclaimed thyroid specialist and licensed pharmacist, breaks down what adrenal dysfunction really is, and some simple steps that we can take to combat it. Stay tuned for an exciting conversation!

Links for this episode:

The Adrenal Transformation Protocol

LMNT Electrolytes

Dr. Wentz’s Website

Dr. Wentz’s Instagram

Dr. Wentz’s Facebook

Episode Overview:

0:00:00 - Intro

0:02:12 - Origins of poor adrenal function

0:05:17 - How long it takes for someone to reach adrenal dysfunction

0:13:38 - A word from our sponsors

0:19:03 - How adrenal function relates to your thyroid

0:25:31 - Stress changes as you age

0:28:04 - Regular cortisol pattern and deviations explained

0:34:05 - Autoimmune cortisol patterns

0:38:10 - Overexertion when you have autoimmune disease

0:39:48 - People with chronic illnesses need more protein!

0:42:54 - Smoothies are easier to breakdown

0:44:39 - Top nutrient deficiencies in autoimmune patients

0:49:08 - Sodium & electrolytes to heal adrenal dysfunction

0:56:00 - Iron’s role in thyroid and adrenal health

0:58:54 - Outro

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

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