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

Holly Baxter joins us on the BETTER! show today with an in-depth and vulnerable discussion about body image challenges in the world of bodybuilding, struggles with eating disorders, and some great fitness tips for women! Holly is an experienced clinical dietitian, coach and trainer and believes good health should take a holistic approach. She has 2 world championship-level wins in Natural Fitness modelling and many other competitive bodybuilding highlights. She loves working with athletes and individuals who have a strong desire to improve themselves, and we hope this conversation helps you continue along your health & fitness journey.

Episode Overview:

0:00 - Intro

9:00 - Interview begins

10:40 - Holly’s background in athletics & fitness

16:07 - Behind-the-scenes challenges of bodybuilding

37:54 - Dealing with perfectionism

44:36 - External vs internal validation & success

48:49 - A word from our sponsors

54:00 - Weight training tips for women

1:05:14 - Paying attention to your menstrual cycle while weightlifting

1:14:03 - Optimal training session intensities explained

1:17:05 - Training with both cardio & weights

1:27:46 - Using a reversed diet & the benefits it provides

1:37:45 - Holly shares her past struggle with an eating disorder & overcoming it

1:56:36 - Outro

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

We’d like to thank our sponsors:

Living Libations - Use code BETTER for 15% off: https://www.livinglibations.com/?a_aid=5dfa31948414c

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

FourSigmatic Use code DRSTEPHANIE for 10% off: http://foursigmatic.sjv.io/drstephanie

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

Links for This Episode:

Holly’s Book - https://hbnutrition.com.au/product/the-complete-reverse-dieting-guide/

Holly’s YouTube Channel -https://www.youtube.com/channel/UCw33382AK54Vd90P56EISig

Holly’s Instagram - https://www.instagram.com/hollytbaxter/

Holly’s Website - hbnutrition.com.au

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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.

Do you find it hard to make lasting changes in your life? Most of us do, and BJ Fogg is joining the show today to share the easiest ways to create lasting change, using TINY HABITS! BJ is a Behavior Scientist at Stanford University. He founded the Behavior Design Lab at Stanford and in addition to his research, he teaches industry innovators how human behaviour really works. He’s also the author of the New York Times bestselling book Tiny Habits: The Small Changes that Change Everything. In this conversation we talk about the problem with big goals, why tiny habits are great, dealing with the challenges of celebrating yourself and more great habit-building tools that you can use in your daily routines.

Episode Overview:

0:00 - Intro

7:33 - Interview begins

9:05 - Why lowering the bar is the key to lasting change

17:59 - Why longterm change happens when it feels good

23:00 - Changing your identity and becoming a new person one habit at a time

30:36 - Dealing with the challenges of celebrating yourself

40:42 - Pick habits you want to do

42:28 - A word from our sponsors

47:09 - How motivation works (The Motivation Wave)

52:00 - The importance of redesigning your environment

55: 26 - Using prompts in your life to carry out habits

1:03:43 - Building habits into your routines

1:11:40 - Quitting bad habits

1:17:40 - Outro

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

We’d like to thank our sponsors:

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE” https://hvmn.me/STEPHANIE

ILIA Beauty - https://iliabeauty.com/

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

Links for This Episode:

Tiny Habits Website: https://tinyhabits.com/

Tiny Habits Book: https://tinyhabits.com/book/

BJ’s Website: https://www.bjfogg.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.

The one and only Kelly Leveque joins me today on BETTER! and I couldn’t be more excited to share this conversation with you. Kelly is a certified functional nutritionist, wellness expert, and best-selling author and a mother of 2 young boys (with a little one on the way!). In this episode we dive into the magic of functional medicine, the differences between men and women’s lives & routines, and Kelly gives a masterclass on blood-glucose and how to balance your own. I hope you enjoy this conversation as much as I did, get ready to take some notes!

Episode Overview:

• 0:00 - Intro
• 9:00 - How Kelly landed in the field of nutrition
• 18:54 - The magic of nutrition and functional medicine
• 25:01 - Understanding the challenges of conventional medicine
• 32:09 - Why choose functional medicine and nutrition?
• 35:37 - The ever-changing cycles of life and motherhood
• 38:03 - Morning routines are different for women
• 39:35 - A word from our sponsors
• 43:40 - Never compare yourself to men
• 46:00 - What is blood sugar & how does it work?
• 1:07:12 - How fasting is different between men and women & why protein is important
• 1:20:33 - Understanding the differences between women and men
• 1:23:03 - Daily steps to balance your satiety
• 1:33:15 - How to raise healthy kids using your nutrition & health knowledge
• 1:49:23 - How to introduce veggies and other foods to your child
• 2:00:22 - Outro

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

We’d like to thank our sponsors,

Four Sigmatic - Use code DRSTEPHANIE for 10% off https://us.foursigmatic.com/fs-homepage

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Schinouusa - Use code DR.ESTIMA10 for 10% off https://www.qnihealth.com/

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

Links Mentioned in This Episode:

• Stephanie’s episode on “Be Well By Kelly”:  https://podcasts.apple.com/ca/podcast/cycle-syncing-balancing-hormones-through-diet-exercise/id1493002505?i=1000594369195
• Kelly’s “The Fab Four”: https://bewellbykelly.com/pages/fab-four
• Kelly’s Instagram: https://www.instagram.com/bewellbykelly
• The Estima Diet: https://hellobetty.club/estimadiet
• Dr. David Perlmutter’s book “Drop Acid”: https://www.drperlmutter.com/books/drop-acid/
• Levels CGM: https://www.levelshealth.com/

****************************
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 on Better! we’re joined by Dr. Heather McKee, the UK’s leading lifestyle behaviour change specialist, keynote speaker and founder of drheathermckee.co.uk Heather’s mission is to offer a sustainable, evidence-based alternative to an industry saturated with quick fixes and health fads. We talk about changing your behaviours to achieve your goals, building habits using “Skillpower” instead of willpower, and the importance of flexible habits. Dr. McKee takes us on a deep dive through the ins & outs of behaviour change, and how to use science to tackle your goals. This conversation is a true masterclass on habits and goals, and you’ll leave feeling excited to take on your New Year’s Resolutions…whatever they may be!

Episode Overview:

0:00 - Intro

8:45 - What is a behaviour change specialist?

15:14 - The challenge with achieving “outcome” goals

19:30 - Creating intrinsic goals

23:04 - Why motivation doesn’t work & how to stop relying on it

27:00 - Debunking the 21 day habit myth

30:14 - How long it actually takes to build a habit & how to do it

33:23 - A word from our sponsors

38:17 - Setting flexible habits

47:00 - Dealing with temptation and competing motivations

56:55 - Using “skillpower” instead of willpower

1:03:36 - The COM-B model of behaviour change

1:07:18 - Using a temptation tracker to understand your bad habits

1:10:30 - Building your environment to support your habits

1:15:13 - Why change happens when we feel good

1:24:30 - Outro

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

We’d like to thank our sponsors:

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

Links for This Episode:

Heather’s Links:

http://drheathermckee.co.uk/

https://www.bitesizedhabits.co/

Meme from Dr. Stephanie: https://img.ifunny.co/images/c0bf676695ff4b232bfe3dc26e9c5bc1ba6a75ffe4ff4d585d9cf2f6d2411042_1.jpg

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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.

This month on the Better show we wrap up our annual tradition of looking back throughout the year, to find the Best Of - moments of 2022. We will be combining clips from an array of guests we have had on the show to talk about such subjects as Metabolism, Muscle Building and Hypertrophy, Hormones and this week’s topic…Menstruation and Menopause. We hear from a handful of guests, such as Cynthia Thurlow, speaking about Fasting in Perimenopause and PCOS, as well as Dr. Mindy Pelz who chats to us about stress as menopausal women, teenagers on the pill, and how to workout on your cycle. We pulled some great clips from Dr. Anna Cabeca relating to our Belief Systems around Menopause, the benefits of keto as an aging woman, as well as hearing from Lenise Brothers talking about painful periods and shame, the difference between PMS and PMDD as well as what a normal bleed week looks like. We thoroughly enjoyed putting this together for you Betties! 2022 has been a great year for us and we love all of you who have taken the time to watch or listen to the Better show. We have some great episodes lined up for 2023 so stay tuned in 2023!

Episode Overview:

• 0:00 Introduction
• 0:15 Fasting in Menopause & Perimenopause with Cynthia Thurlow
• 9:31 Belief Systems Around Menopause with Dr. Anna Cabeca
• 16:55 Perimenopausal Stress Impacts with Dr. Mindy Pelz
• 25:09 Painful Periods and Cultural Shame with Lenise Brothers
• 32:58 Working Out for Each Week of Your Cycle with Dr. Mindy Pelz
• 59:20 Teenage Girls & The Birth Control Pill with Dr. Mindy Pelz
• 1:07:42 PMS vs PMDD & Time to Improve Your Period with Lenise Brothers
• 1:18:10 The Benefits of Ketosis for Aging Women with Dr. Anna Cabeca
• 1:29:04 PCOS & Fasting with Cynthia Thurlow
• 1:37:11 Post Menopausal Weight Training & Collagen Use with Dr. Mindy Pelz
• 1:47:23 Normal Bleed Week & Menopausal Symptoms with Lenise Brothers
• 1:54:56 Conclusion

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

Join the Hello Betty AMA here: https://www.hellobetty.club/ama

My Amazon Store:

https://www.amazon.com/shop/dr.stephanie.estima?ref=prof_v_infl

We’d like to thank our sponsors, 

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie
 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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 month on the Better show we begin our annual tradition of looking back throughout the year, to find the Best Of - moments of 2022. We will be combining clips from an array of guests we have had on the show to talk about such subjects as Metabolism, Menstruation & Menopause, Hormones and this week’s topic…Muscle & Hypertrophy. We will hear from one of our favourite guests of the year, Sal Di Stefano to speak on the psychology of fitness and the performance metrics we use. We also hear from Dr. Phil Maffetone on aerobic training volume, Dr. Mindy Pelz on fasted and fed workouts along with the use of creatine and amino acids. We hearken back to our conversation with Layne Norton, where we discuss why women avoid building muscle, the psychological rewards of showing up for yourself in the gym and how it builds grit. We hear from Don Saladino, trainer to some of the biggest hollywood stars to chat about physique building for women, their upper body strength, and lifting heavy around your cycle. Another favourite from 2022, Robert Sikes (you may know him as Keto Savage) drops some knowledge about the importance of your build phase, hypertrophy while on the ketogenic diet and using exogenous ketones. We thoroughly enjoyed putting this together for you Betties, please let us know if anything from this episode helped you with your fitness journey in the comments!

Episode Overview:

• 0:00 Introduction
• 3:22 Upper Body Strength for Females with Don Saladino
• 9:35 Women Avoiding Muscle Building with Layne Norton
• 20:36 Physique Building for Women with Don Saladino
• 28:26 Building a Body - Hypertrophy with Layne Norton
• 37:47 Lifting “Heavy” for your Cycle with Don Saladino
• 46:28 Performance Metrics for Fitness with Sal Di Stefano
• 53:50 The Build Phase & Performance Focus with Robert Sikes
• 1:03:20 Determining Volume of Aerobic Training with Dr. Phil Maffetone
• 1:12:16 Exogenous Ketones & Fasted Workouts with Dr. Mindy Pelz
• 1:21:00 Building Muscle on Keto & Supplements with Robert Sikes
• 1:32:20  Fear of MTOR & using Creatine & Amino Acids with Dr. Mindy Pelz 
• 1:44:20 The Psychology of Fitness with Sal Di Stefano
• 1:48:57 The Rewards of “Showing Up” with Layne Norton
• 1:52:42 Conclusion

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

Join the Hello Betty AMA here: https://www.hellobetty.club/ama

My Amazon Store:

https://www.amazon.com/shop/dr.stephanie.estima?ref=prof_v_infl

We’d like to thank our sponsors, 

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie
 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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 month on the Better show we begin our annual tradition of looking back throughout the year, to find the Best Of - moments of 2022. We will be combining clips from an array of guests we have had on the show to talk about such subjects as Fitness and Building an Hourglass Figure, Menstruation & Menopause, Hormones and this week’s topic… Metabolism. In this episode we hear from Cynthia Thurlow, Dr. Mindy Pelz, Kashif Kahn, Dr. Gil Blander, Dr. Chris Palmer, Brian Sanders, Dr. David Perlmutter, Dr. Bret Scher, and Sal Di Stefano. We go in depth with such topics as fasting, ketosis, low blood glucose, diet misconceptions, fat storage, bad science and fructose metabolism. Metabolism comes in many different forms, and the influence of metabolism on genetics and mental disorders is something we dive into with Dr. Gil Blander, Kashif Kahn, and Dr. Chris Palmer. 

We love looking back on the year to find the best factoids and value for you Betties, so we hope you enjoy this one! Be sure to let your curiosity lead you to these other full episodes on our channel, and leave us a comment below to YOUR best moment of 2022 on the Better show.

Episode Overview:

• 0:00 Introduction
• 0:15 Metabolic Health & Ketogenic Benefits with Dr. Bret Scher
• 16:50 Fasting: The Different Types & Benefits with Cynthia Thurlow
• 39:25 Metabolic Disorders & Mental Illness with Dr. Chris Palmer
• 1:00:45 Why We Burn Fat vs Store Fat with Dr. David Perlmutter
• 1:06:15 Calories As a Metric with Sal Di Stefano
• 1:20:27 Low Blood Glucose & Intermittent Fasting with Dr. Mindy Pelz
• 1:31:50 How to Start Fasting & Cynthia’s Regimen with Cynthia Thurlow
• 1:43:53 Diet Misconceptions & Bad Science with Brian Sanders
• 2:01:01 Importance of Vitamin D & Your Genetics with Dr. Gil Blander
• 2:13:55 Methylation & the Worrier/Warrior Gene with Kashif Kahn
• 2:30:27 Metabolism of Fructose with Dr. David Perlmutter

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

Join the Hello Betty AMA here: https://www.hellobetty.club/ama

My Amazon Store:

https://www.amazon.com/shop/dr.stephanie.estima?ref=prof_v_infl

We’d like to thank our sponsors, 

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie
 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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 month on the Better show we begin our annual tradition of looking back throughout the year, to find the Best Of - moments of 2022. We will be combining clips from an array of guests we have had on the show to talk about such subjects as Metabolism, Fitness and Building an Hourglass Figure, Menstruation & Menopause, and this week’s topic… Hormones. In this episode we hear from Cynthia Thurlow, Dr. Mindy Pelz, Dr. Molly Maloof, Kashif Kahn, Brian Sanders, Rick Johnson, Dr. David Perlmutter, Dr. Bret Scher, and Sal Di Stefano. We get into some great information on reproductive hormones, fasting, the genetics of androgens, estrogen metabolism, fructose and fructose metabolism. All of the conversations revolve around specific hormones such as thyroid hormones, sex hormones like estrogen, progesterone, and testosterone. We also chat about oxytocin, the bonding hormone, and of course another super important hormone… insulin.

We love looking back on the year to find the best factoids and value for you Betties, so we hope you enjoy this one!

Episode Overview: 

• 0:00 Introduction
• 0:15 Oxytocin & Insulin with Cynthia Thurlow
• 6:00 Hormone’s Role in Fasting for Women with Dr. Mindy Pelz
• 8:09 Muscle Building with Testosterone Surge with Dr. Mindy Pelz
• 11:22 Female Oxytocin Dominance with Dr. Molly Maloof
• 14:00 Androgens & Female Metabolic Pathways with Kashif Kahn
• 24:15 Hormonal Pathways & Hydroxylation with Kashif Kahn
• 33:47 Declining Levels of Testosterone with Brian Sanders
• 40:57 Lipogenic Effects of Fructose with Rick Johnson
• 48:38 Lipogenic Effects of Fructose with Dr. David Perlmutter
• 52:35 Thyroid Sensitivity for Keto Women with Dr. Bret Scher
• 55:07 Long Term Impacts of Keto on Insulin with Dr. Bret Scher
• 59:18 How Hormones Help Build Muscle with Sal Di Stefano
• 59:20 Conclusion

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

My Amazon Store:

https://www.amazon.com/shop/dr.stephanie.estima?ref=prof_v_infl

We’d like to thank our sponsors, 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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's episode is a throwback to the Holidays of 2021, where if you were listening to the Better Show, we hope you were able to enact Dr. Stephanie Estima's advice for maintaining your diet goals. If you've ever gone on a diet and failed (who hasn't), it's not because of your body. It's because of your mind. Dr. Stephanie reveals the one mind-blowing neurological principle that can make or break your diet success. She'll reveal what happens in the brain and why most people throw in the towel and say F it to their diets. Then, she'll teach you how to "hack" your brain's pleasure centre to forever quit that toxic behaviour and get your health on track.

Episode Overview: 

• 0:00 Introduction
• 3:15 Weight Loss Failure
• 4:20 Calorie Deficit Diets
• 6:10 Case of the F*ck Its
• 7:10 Shame, Blame, and Guilt
• 9:20 How Pleasure and Addiction are Related
• 10:45 Changing Your Behaviour
• 13:10 Unhealthy Behaviour Around Certain Foods
• 14:58 Breaking the Addiction and Shame Spiral
• 17:15 Bringing Awareness to Your Habits
• 19:34 Dietary Boundaries
• 20:50 Solidifying Your Habits
• 22:00 Conclusion

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

My Amazon Store:

https://www.amazon.com/shop/dr.stephanie.estima?ref=prof_v_infl

We’d like to thank our sponsors, 

We’d like to thank our sponsors, 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE” https://hvmn.me/STEPHANIE

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

****************************
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 week on the Better show we bring back the AMA - Ask Me Anything with Dr. Stephanie Estima. We went to instagram and had a flood of questions, and the majority of them revolved around Female Muscle Building. We begin the episode by breaking the myth of Creatine especially for women’s use of it. We then discuss the best ways women can gain muscle, as we aren’t the same as our male counterparts. The age-old question that is asked of Dr. Steph, “Through training and nutrition, is there a way to gain muscle, but still limit fat gain?” Well listen in to hear the answer. Dr. Estima tells us how she feels about Amino Acids, and other ways to boost performance for training. We push into the next discussion around training Fasted, or training Fed, as some people may prefer fasted over fed workouts. We have a question about glucose levels rising during workouts and if it’s normal to see that, and finishing off the episode with Dr. Stephanie’s favourite protein powder. We are looking forward to our next AMA so be sure to follow Dr. Stephanie Estima on instagram to get the opportunity to contribute to the next one!

Episode Overview: 

• 0:00 Introduction
• 2:00 Female Physique
• 4:30 Creatine for Women
• 20:30 Best Method to Gain Muscle for Women
• 38:30 Strategy to Build Muscle while Limiting Fat Gain
• 55:00 Amino Acids and Alternatives to Boost Performance
• 58:30 Fasted or Fed Workouts
• 1:00:30 Is it Normal to get a Glucose Spike during Fasted Exercise?
• 1:04:20 My Favourite Protein Powder
• 1:05:50 Conclusion

Phil Maffetone Episode Link: 

https://youtu.be/qHKi0M3fPqQ

My Favourite Protein: Use code "DR.ESTIMA10" for 10% off

https://www.qnihealth.com/dr-stephanie-estima

My Amazon Store:
https://www.amazon.com/shop/dr.stephanie.estima?ref=prof_v_infl

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

We’d like to thank our sponsors, 

We’d like to thank our sponsors, 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off  https://www.orionrlt.ca/?ref=Stephanie

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie

The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie

HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE” https://hvmn.me/STEPHANIE

Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club

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