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

Women aren't little men. But in our often toxic society, we are made to feel as such, and our powerful feminine energy is being subdued. In this episode, Dr. Stephanie and Jenn Pike reveal how to set firm boundaries, 
honor your cycle, and reclaim your feminine power. They dive into the shame of pregnancy and what it's like to be an audacious woman. You'll get their top tips on creating routines and performing simple grounding exercises to help you stand in your feminine glory.

We’d like to thank our sponsors,

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

Orion Red Light Therapy - get 10% off your order with Promo Code “STEPHANIE10” https://www.orionrlt.ca/?ref=Stephanie

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

Ancestral Supplements - Use Promo Code “ASA10” for 10% off any purchase https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074

Some of the links above are affiliates which means that making a purchase through them won’t cost you anything - in fact, you get a discount for being a valued listener to the Better! Podcast. We do receive a small commission. This is an easy, free way of supporting the podcast and we thank you for that!

Join Betty Breathwork here - https://hellobetty.club/betty-breathwork/

And follow me on social:

Instagram: https://www.instagram.com/dr.stephanie.estima

Facebook: https://www.facebook.com/groups/betterwithdrstephanie 

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

Episode Overview: 

• 5:52 Introduction
• 9:00 Jenn’s Origin Story
• 18:27 How Women Are Not Little Men
• 23:00 Shame of Pregnancy & Periods
• 28:26 Cyclical Living & Honoring Your Cycle
• 39:22 Power & Confidence
• 44:57 Grounding Exercises and Routines
• 50:36 Masculine & Feminine Energy
• 58:46 Setting Boundaries
• 1:01:54 Audacious Woman
• 1:13:55 Conclusion

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

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

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

Breathwork is the secret weapon you have on you at all times that you're most probably not even aware of. Dr. Stephanie explains all things breathwork including what it is and how to do it, offering specific examples. She dives into box, diaphragmatic, and alternative nasal breathing. You'll discover the proven benefits of breathwork and its role in alkalizing your blood. Dr. Stephanie will explain the fascinating Bohr Effect and what breathwork can do for your muscle tone. Finally, she'll explore the relationship between breathwork and epinephrine, as well as your immune system.

Join Betty Breathwork here - https://hellobetty.club/betty-breathwork/

Want more breathwork knowledge? Tune in to the following episodes:

Podcast With  Samantha Skelly

Podcast With Jennifer Mansell 

We’d like to thank our sponsors, 

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

Orion Red Light Therapy - get 10% off your order with Promo Code “STEPHANIE10” https://www.orionrlt.ca/?ref=Stephanie

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

Ancestral Supplements - Use Promo Code “ASA10” for 10% off any purchase https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074

Some of the links above are affiliates which means that making a purchase through them won’t cost you anything - in fact, you get a discount for being a valued listener to the Better! Podcast. We do receive a small commission. This is an easy, free way of supporting the podcast and we thank you for that!

And follow me on social:

Instagram: https://www.instagram.com/dr.stephanie.estima

Facebook: https://www.facebook.com/groups/betterwithdrstephanie 

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

Podcast With  Samantha Skelly

Podcast With Jennifer Mansell 

Episode Overview: 

• 6:37 Introduction
• 10:00 Examples Of Breathwork
• 10:55 Box Breathing
• 11:55 Diaphragmatic Breathing
• 13:46 Alternative Nasal Breathing
• 15:36 Benefits Of Breathwork
• 17:15 Alkalizing Blood & Respiratory Alkalosis
• 18:29 The Bohr Effect
• 20:48 Muscle Tone
• 23:10 Epinephrine & Immune System
• 24:00 Conclusion

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

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

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

What does inflammation look like and how does it manifest in the brain? The term hypoglycemia is thrown around a lot, but what does it actually mean to be hypoglycemic? Dr. Stephanie and Dr. Datis Kharrazian explore the ins and outs of brain sensitivity, excess insulin, how exercise affects our blood sugar, and the effects of testosterone in both men and women. Tune in to get expert tips on how to build a healthy brain.

We’d like to thank our sponsors, 

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

Orion Red Light Therapy - get 10% off your order with Promo Code “STEPHANIE10” https://www.orionrlt.ca/?ref=Stephanie

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

Ancestral Supplements - Use Promo Code “ASA10” for 10% off any purchase https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074

Some of the links above are affiliates which means that making a purchase through them won’t cost you anything - in fact, you get a discount for being a valued listener to the Better! Podcast. We do receive a small commission. This is an easy, free way of supporting the podcast and we thank you for that!

And follow me on social:

Instagram: https://www.instagram.com/dr.stephanie.estima

Facebook: https://www.facebook.com/groups/betterwithdrstephanie 

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

Connect With Datis: 

https://kharrazianinstitute.com/

https://www.instagram.com/datiskharrazian

Episode Overview: 

• 7:25 Introduction
• 10:30 Welcoming Datis
• 11:29 What Inflammation Is & How It Manifests In The Brain
• 14:10 Activation Of Microglia
• 18:00 Hypoglycemic
• 22:03 Brain Sensitivity To Excess Insulin
• 27:00 Blood-Brain Barrier
• 30:38 Flavonoids & Fasting Insulin Rehabilitation
• 36:11 Exercise And Blood Sugar Control
• 38:50 Circadian Biology and Lack Of Sleep
• 44:00 Stress
• 47:37 Hormones & Low Testosterone In Men
• 53:00 Impact On Testosterone On The Brain In Men
• 56:20 Testosterone In Women
• 1:00:00 Menopause & Perimenopause
• 1:06:00 Adrenals & Healthy Diet
• 1:10:43 How To Build A Healthy Brain
• 1:12:30 The Role Of Oxygen In The Brain
• 1:18:39 Omega 3 Fatty Acids

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

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

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

Weight loss is not an overnight process and most of us have learned that the hard way. In this episode, Dr. Stephanie reveals what it takes to lose weight and keep it off. She gives you powerful techniques to shift your mindset, understand your limits, and create consistency. You'll discover the relationship between muscle mass and the speed of your metabolism, and find out the top problems that arise from an extreme calorie deficit.

We’d like to thank our sponsors, 

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

Orion Red Light Therapy - get 10% off your order with Promo Code “STEPHANIE10” https://www.orionrlt.ca/?ref=Stephanie

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

Ancestral Supplements - Use Promo Code “ASA10” for 10% off any purchase https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074

LMNT Electrolytes - FREE 7 flavor sample pack at http://drinklmnt.com/DrEstima

Some of the links above are affiliates which means that making a purchase through them won’t cost you anything - in fact, you get a discount for being a valued listener to the Better! Podcast. We do receive a small commission. This is an easy, free way of supporting the podcast and we thank you for that!

And follow me on social:

Instagram: https://www.instagram.com/dr.stephanie.estima

Facebook: https://www.facebook.com/groups/betterwithdrstephanie 

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

Episode Overview: 

• 8:15 Introduction
• 9:50 Playing The Long Game With Weightloss
• 14:03 Ego, Trauma Response & Mindset
• 19:00 Extreme Calorie Deficits
• 24:16 Understanding Your Limits
• 26:40 Making Weight Loss Easy
• 28:30 Putting On Muscle Mass & Overload Principle
• 30:45 Consistency
• 32:17 Failure
• 35:00 Conclusion

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

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

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

What is nutritional alchemy? How are energy and food connected? In this episode, Dr. Stephanie and Serena Poon, nutritionist, culinary alchemist, and celebrity chef, discuss reiki healing, the chakras, and what all of that has to do with how we eat and interact with our food. They dive deep into ways to use food for healing and mastering the power of surrender. Discover how to enhance every aspect of your life through thoughtful gratitude practice, setting healthy boundaries, and eliminating stress. 

We’d like to thank our sponsors, 

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

Orion Red Light Therapy - get 10% off your order with Promo Code “STEPHANIE10” https://www.orionrlt.ca/?ref=Stephanie

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

Ancestral Supplements - Use Promo Code “ASA10” for 10% off any purchase

https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074

Some of the links above are affiliates which means that making a purchase through them won’t cost you anything - in fact, you get a discount for being a valued listener to the Better! Podcast. We do receive a small commission. This is an easy, free way of supporting the podcast and we thank you for that!

Connect with Serena: 

https://www.serenaloves.com/

https://www.instagram.com/chefserenapoon/

https://www.facebook.com/chefserenapoon

And follow me on social:

Instagram: https://www.instagram.com/dr.stephanie.estima

Facebook: https://www.facebook.com/groups/betterwithdrstephanie 

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

Episode Overview: 

• 7:40 Introduction
• 12:16 Serena’s Origin Story
• 18:50 Overachievement and Recognizing Growth
• 23:55 Readjusting To Your Baseline
• 27:16 Pressure and Stress
• 32:04 Senera’s Curiosity Of Nutrition And Health
• 42:28 What is Reiki and Food For Healing
• 47:11 What Is A Chakra and Foods That Connect With Them
• 1:02:38 Gratitude Practice
• 1:07:32 Boundaries
• 1:14:43 The Power Of Surrender
• 1:25:00 How To Connect With Serena

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

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

****************************
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 eye-opening episode, Dr. Stephanie reveals how to eat more without gaining weight through "reverse dieting." Mind-blowing? Tune in to discover the scientific data behind this concept. She dives into the problem of undereating and how to identify if you're doing it, the correct balance between energy and metabolism, and the factors that control "calories-in-calories-out." She discusses the Basal Metabolic Rate (BMR) and metabolic adaptation. Finally, Dr. Stephanie gives you a roadmap for applying the "reverse dieting" framework, what to consider, and how to track your progress. 

We’d like to thank our sponsors, 

• Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie
• Orion Red Light Therapy - get 10% off your order with Promo Code “STEPHANIE10” https://www.orionrlt.ca/?ref=Stephanie
• Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799
• Ancestral Supplements - Use Promo Code “ASA10” for 10% off any purchase https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074
• LMNT Electrolytes - FREE 7 flavor sample pack at http://drinklmnt.com/DrEstima
• PRIMEADINE - Code DRSTEPHANIE10 for 10% off - https://oxfordhealthspan.com/discount/DRSTEPHANIE10

Some of the links above are affiliate which means that making a purchase through them won’t cost you anything - in fact, you get a discount for being a valued listener to the Better! Podcast. We do receive a small commission. This is an easy, free way of supporting the podcast and we thank you for that!

And follow me on social:

Instagram: https://www.instagram.com/dr.stephanie.estima

Facebook: https://www.facebook.com/groups/betterwithdrstephanie 

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

Episode Overview: 

• 3:42 Introduction
• 5:30 The Problem Of Under-Eating
• 6:30 Energy Balance And Metabolism
• 8:10 Factories That Control Calories In & Out
• 13:30 Basal Metabolic Rate
• 16:35 Metabolic Adaptation
• 22:11 Considerations For Reverse Dieting & Calorie Input
• 30:36 How To Gauge Your Progress
   

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

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

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

Your breath is a powerful force of nature. Tune in to this episode with James Nestor, accomplished author, and breathwork expert to find out how to master your breath and unlock countless benefits. In the episode, we discuss James’ experience in his clinical trial of mouth breathing for 10 days and the findings that followed. He explains the problems that arise from long-term mouth breathing and how breathing through your nose is an absolute game-changer. We talk about the development of the mouth, oral posture, and how it can hinder efficient breathing. We give advice on the correct breathing habits to adopt, ways to improve sleep with mouth tape, breathwork techniques, and breathing for your parasympathetic. 

 

We’d like to thank our sponsors, Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

Orion Red Light Therapy - get 10% off your order with Promo Code “STEPHANIE10” https://www.orionrlt.ca/?ref=Stephanie

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

Ancestral Supplements - Use Promo Code “ASA10” for 10% off any purchase https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074

Some of the links above are affiliate which means that making a purchase through them won’t cost you anything - in fact, you get a discount for being a valued listener to the Better! Podcast. We do receive a small commission. This is an easy, free way of supporting the podcast and we thank you for that!

Connect with James: 

https://www.mrjamesnestor.com/breath 

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

And follow me on social:

Instagram: https://www.instagram.com/dr.stephanie.estima

Facebook: https://www.facebook.com/groups/betterwithdrstephanie 

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

Episode Overview: 

• 6:30 Introduction
• 9:30 James’s First Breath Experience
• 14:40 Observations Of Free Diving
• 19:31 James’s Clinical Trial of Mouth Breathing
• 25:45 Changes From Mouth Breathing Experiment
• 28:24 Problems Long Term Mouth Breathing
• 30:48 Soft Foods and Development Of Mouth
• 35:00 Dentistry and Orthodontics
• 39:26 What You Can Do To Expand Your Airways
• 44:43 Oral Posture & Diaphragmatic Breathing
• 49:53 How Your Body Has The Power To Adapt
• 52:36 How We Can Correct Your Breathing Habits
• 55:19 Fixing Breathing During Sleep with Sleep Tape
• 1:04:28 Breathwork Techniques
• 1:07:54 Panic Attacks & Anxiety With Over Breathing
• 1:11:18 The Perfect Breath1:15:37 Breathing For Parasympathetic
• 1:17:54 Connecting With James

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

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

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

What are the symptoms and causes of Polycystic Ovary Syndrome and how does excess testosterone in women affect PCOS. We discuss the causes of excess testosterone, the role of genetics, stress, insulin, and how to test properly and potentially reverse PCOS. 

Join Betty Yoga Today! 

Thank you to our sponsors: 

• Athletic Greens - athleticgreens.com/stephanie
• Orion Red Light Therapy - Use promo code STEPHANIE10 for 10% off - https://www.orionrlt.ca/?ref=Stephanie
• Lumen - Use promo code DRSTEPHANIE25 for $25 Dollars off - https://www.lumen.me/
• LMNT Electrolytes - FREE 7 flavour sample pack at http://drinklmnt.com/DrEstima
• PRIMADINE - Code DRSTEPHANIE10 for 10% off - https://oxfordhealthspan.com/discount/DRSTEPHANIE10
• Ancestral Supplements - Use Promo code Tribe10  takes 10% off any purchase - https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074

Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything (and in many cases give you a discount), but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

Social: 

• https://www.instagram.com/dr.stephanie.estima
• https://www.facebook.com/groups/betterwithdrstephanie

Membership Site:

• https://hellobetty.club/

 Episode Overview: 

• 4:30 Introduction
• 6:20 Luteinizing Hormone
• 6:50 PCOS and Ovulation 
• 8:50 Cysts 
• 10:02 Symptoms of PCOS
• 15:31 Testosterone In Women 
• 17:39 What Causes Extra Testosterone
• 19:30 Testing and Sexual Binding Globulin 
• 29:12 Teenagers with PCOS 
• 32:53 Genetics
• 33:56 How To Reverse PCOS
• 36:45 Muscle Mass & Resistance Training
• 39:30 Stress

More information about the book at The Betty Body Book 

Join the Hello Betty Community 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.

Understanding how to fix your period and optimize your menstrual cycle. We discuss the four phases of the menstrual cycle, typical menstruation blood flow, and ovulation. We talk about the hormonal hierarchy, cervical fluid, how stress affects your cycle, and indicators of these stressors.

Join BettyYoga Here
 

Thank you to our sponsors: 

• Athletic Greens - athleticgreens.com/stephanie
• Orion Red Light Therapy - Use promo code STEPHANIE10 for 10% off - https://www.orionrlt.ca/?ref=Stephanie
• Lumen - Use promo code DRSTEPHANIE25 for $25 Dollars off - https://www.lumen.me/
• LMNT Electrolytes - FREE 7 flavor sample pack at http://drinklmnt.com/DrEstima
• PRIMADINE - Code DRSTEPHANIE10 for 10% off - https://oxfordhealthspan.com/discount/DRSTEPHANIE10
• Ancestral Supplements - Use Promo code ASA10 takes 10% off any purchase - https://ancestral-supplements.myshopify.com/?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074

Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything (and in many cases give you a discount), but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

Connect With Nicole: 

https://nicolejardim.com/

https://www.fixyourperiod.com/

https://www.instagram.com/nicolemjardim

Social: 

• https://www.instagram.com/dr.stephanie.estima
• https://www.facebook.com/groups/betterwithdrstephanie

Membership Site:

• https://hellobetty.club/

 Episode Overview: 

• 6:18 Introduction
• 9:40 Welcoming Nicole & Origin Story
• 18:16 Four Phases Of The Menstrual Cycle
• 29:44 Menstruation Blood Flow
• 35:36 The Pill and Pregnancy
• 39:39 Ovulation
• 47:53 How Can Stress Affect Menstrual cycle
• 56:51 Indicators of Stress
• 1:02:01 Role Of Boundaries
• 1:1:26 Pregnenolone
• 1:15:03 DHEA
• 1:17:30 Secondary Dysmenorrhea
• 1:25:20 Nicole’s Favourite Ways To Optimize Cycle
• 1:30:40 Conclusion

More information about the book at The Betty Body Book 

Join the Betty Booty Challenge

Join the Hello Betty Community 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.

What is considered optimal body fat percentage and why you do not need to be in Ketosis forever. We also discuss, the benefits of a cyclical approach to Keto, the issues with chronic caloric deficits, and how taking a break from your diet is optimal for your health and long-term goals. 

Thank you to our sponsors: 

• Athletic Greens - athleticgreens.com/stephanie
• Orion Red Light Therapy - Use promo code STEPHANIE10 for 10% off - https://www.orionrlt.ca/?ref=Stephanie
• Lumen - Use promo code DRSTEPHANIE for $25 Dollars off - https://www.lumen.me/
• LMNT Electrolytes - FREE 7 flavor sample pack at http://drinklmnt.com/DrEstima
• PRIMADINE - Code DRSTEPHANIE10 for 10% off - https://oxfordhealthspan.com/discount/DRSTEPHANIE10
• Ancestral Supplements - Use Promo code ASA10 takes 10% off any purchase - https://ancestral-supplements.myshopify.com/?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074

Some of the links above are affiliate links. Making a purchase through these links won’t cost you anything (and in many cases give you a discount), but we will receive a small commission. This is an easy, free way of supporting the podcast. Thank you!

Social: 

• https://www.instagram.com/dr.stephanie.estima
• https://www.facebook.com/groups/betterwithdrstephanie

Membership Site:

• https://hellobetty.club/

 Episode Overview: 

• 5:15 Introduction
• 7:57 Estima Diet - Do You Have To Do Keto Forever?
• 10:39 Cyclical Approach To Keto
• 16:10 Caloric Deficit
• 19:10 Diet Breaks
• 20:48 Optimal Body Fat Percentage
• 27:48 Conclusion

More information about the book at The Betty Body Book 

Join the Betty Booty Challenge

Join the Hello Betty Community 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.