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

Sarah Berry is Associate Professor, Department of Nutritional Sciences at King’s College London, and the chief scientist at Zoe. In this episode, she’s got some juicy insights into the world of nutrition science. She talks about the ‘food matrix’, the ups and downs of different types of fats, and the tricky world of nutrition info on social media. She also shares a study that shows how diet can help with menopausal symptoms. Dr. Berry sets the record straight on myths about seed oils, oats, and the fear surrounding certain foods. This is a must-listen for anyone curious about diet, health, and the menopausal transition.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(3:00) Understanding the Food Matrix
(5:00) Impact of Food Processing on Health
(14:00) The Power of Healthy Snacking
(31:00) Myths About Seed Oils
(42:00) Managing Cardiovascular Health During Menopause
(48:00) Dietary Fat Types & Cholesterol
(52:00) Menopause Symptoms and Dietary Changes
(1:01:00) Menopause Symptoms, Bio-Individuality, and Nutribollocks
(1:11:00) Benefits of Balanced Oat Consumption
(1:18:00) The “After-Party” Wrap-Up

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep411/

We are grateful to our sponsors:

BON CHARGE - Achieve glowing skin and more energy with BON CHARGE's amazing products. Get 15% off at https://boncharge.com/better with code BETTER.

QUALIA SENOLYTIC - Support healthy aging with Qualia Senolytic. Save 15% at https://qualialife.com/better with code BETTER.

BIOPTIMIZERS MASSZYME - Life is too short to suffer from digestion problems. So go to https://bioptimizers.com/better and use code BETTER to get 10% off your order.

EQUIP COFFEE - Tested and confirmed free of mycotoxins, mold, pesticides, and herbicides like glyphosate. Get 20% off at https://equipfoods.com/better with code BETTER.

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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.

Wade Lightheart delves into the intricate details of digestion, particularly in midlife, and the significance of magnesium in ensuring optimal health. Wade systematically outlines the five stages of digestion, underscoring the crucial role of enzymes, hydrochloric acid, and probiotics in efficiently processing protein. He emphasizes the impact of hormonal fluctuations during midlife on digestion and overall well-being, and proposes practical strategies, including the use of proteolytic enzymes and probiotics, to alleviate gastrointestinal discomfort commonly associated with high-protein diets. Discount: https://bioptimizers.com/better and use code BETTER to save 10%.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(4:00) Digestion and Healthspan
(5:00) Optimizing Digestion for Health and Aesthetics
(18:00) Optimizing Digestive Enzymes and Probiotics
(29:00) Enzymes and Probiotics for Muscle
(44:00) Optimizing Digestion for Bodybuilders
(49:00) The Importance of Magnesium in Health
(1:02:00) Magnesium Varieties and Bioavailability
(1:09:00) Magnesium and Manganese Supplementation Benefits
(1:13:00) Competing and Growth in Fitness

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep410

We are grateful to our sponsors:

BEAM MINERALS - Replenish essential minerals your body needs. Visit https://beamminerals.com/better for 20% off of the entire store. The discount is auto-applied at checkout.

JASPR - Protect your health with quality air purification. Visit https://jaspr.co/ESTIMA and use code ESTIMA for an exclusive deal.

ONESKIN - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER.

ADAPT NATURALS - Bio-Avail Omega+ combines ultra-pure fish oil with the most bioavailable forms of curcumin and black seed oil. Go to https://adaptnaturals.com/DRSTEPHANIE and save 15% off your first order.

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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.

Dr. Drew Ramsey, an integrative psychiatrist and author, explores mental fitness, emphasizing nutrition, physical movement, and community engagement. He shares insights on the new science behind mental health, highlighting the benefits of nutrient-dense foods, daily exercise, and meaningful connections. Dr. Ramsey also addresses the mental well-being of perimenopausal and menopausal women, providing actionable strategies. Tune in for a holistic approach to mental fitness and actionable advice for overall well-being.

Episode Overview (timestamps are approximate):
(0:00) Teaser/Intro
(3:00) The Role of Antidepressants
(5:00) Understanding Mental Fitness and Medication
(11:00) Self-Awareness and Modern Life
(23:00) Taking Responsibility for Mental Health
(27:00) Mental Fitness and Community Connection
(38:00) Connection, Nutrition & Brain Health
(45:00) Optimizing Mental Health Through Nutrition
(55:00) Fostering Healthy Eating Habits
(59:00) Embracing Daily Movement for Mental Health
(1:11:00) Empowering Mental Fitness and Wellness

Resources mentioned in this episode: https://drstephanieestima.com/podcasts/ep409

We are grateful to our sponsors:

TIMELINE - Improve energy at the cellular level with Mitopure. Save 10% at https://timelinenutrition.com/better with code BETTER.

EQUIP COLLAGEN - Support bones, joints, gut, and skin with Equip Collagen. Get 20% off at https://equipfoods.com/better with code BETTER.

PELUVA - Stylish shoes that support healthy feet. Save 10% at https://peluva.com/DRSTEPHANIE with code DRSTEPHANIE.

KETONE-IQ boosts energy, focus, endurance, and athletic performance with this daily supplement that puts you in ketosis within minutes. Get 30% off when you Subscribe & Save at https://ketone.com/STEPHANIE

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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.

Dive into the world of thyroid health with Melissa Ramos! Melissa Ramos, the thyroid alchemist, highlights the significance of viewing health issues as dysfunctions rather than deficiencies. She delves into her personal and professional insights on hypothyroidism, Hashimoto's thyroiditis, the roles of minerals like iron and copper, and how they impact thyroid function. This episode underscores the essence of patience and self-love in the journey towards wellness.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(4:00) Iron Dysfunction and Thyroid Connection
(8:00) Thyroid Health and Parasite Concerns
(19:00) Iron, Copper, and Muscle Recovery
(33:00) Optimizing Mineral Balance for Thyroid Health
(42:00) Journey of Self-Love and Healing
(52:00) Embracing Somatic Practices for Emotional Healing
(59:00) Navigating Self-Acceptance and Community Support
(1:06:00) Embracing Healing With Thyroid Alchemy

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep408/

We are grateful to our sponsors:

BIOPTIMIZERS MASSZYME - Life is too short to suffer from digestion problems. So go to https://bioptimizers.com/better and use code BETTER to get 10% off your order.

ONESKIN - Combat collagen loss for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER.

LUMEN - Measure your metabolism through your breath to know if you’re burning fat or carbs, and get tailored guidance to improve your nutrition, workouts, sleep, and stress. Visit http://lumen.me/BETTER and use code BETTER to get 20% off your purchase.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dr. Dominik Nischwitz, a pioneer in biological dentistry and ceramic implantology, delves into oral health beyond brushing and flossing. This episode covers the microbiome, mercury fillings, root canals, and wisdom teeth extractions. Dr. Nischwitz explains why conventional dentistry often fails to link oral health to overall wellness and introduces biological dentistry. You’ll also learn about innovative oral surgeries, nutrition, and optimal oral care routines. Remember, as Dr. Dome says, ‘The mouth is the body’s entrance; everything we do there affects the whole body.’

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(5:00) The Future of Bio Dentistry
(15:00) The Dangers of Root Canal
(21:00) The Approach of Biological Dentistry
(34:00) Oral Health and Systemic Connections
(43:00) Healing Jawbone Cavitations With Biological Dentistry
(54:00) The Importance of Jaw Muscle Training
(60:00) The Danger of Mercury Fillings
(1:11:00) Fluoride-Free Oral Health Solutions
(1:18:00) Optimal Health Through Oral Care

Resources mentioned in the episode can be found at https://drstephanieestima.com/podcasts/ep407

We are grateful to our sponsors:

BEAM MINERALS - Replenish missing minerals for better health. Visit https://beamminerals.com/better and use code BETTER for 20% off.

PRIMEADINE - Support memory, hormones, and hair growth. Save 15% at https://OxfordHealthspan.com/DrStephanie with code DrStephanie15.

TIMELINE - Improve energy at the cellular level with Mitopure. Save 10% at https://timelinenutrition.com/better with code BETTER.

LMNT - Rehydrate with the perfect mix of sodium, potassium, and magnesium. Get a free sample pack at https://drinklmnt.com/drestima.

****************************
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. Amie Hornaman, the Thyroid Fixer, on an in-depth exploration of thyroid health. From understanding the master gland’s role in our bodies to uncovering the lesser-known T2 hormone, this episode is packed with fascinating insights that could change your perspective on thyroid function. Don’t miss out—your thyroid will be so grateful!

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(4:12) Challenges in Thyroid Diagnosis
(7:17) Factors Affecting Thyroid Function
(11:35) Optimal Thyroid Function Parameters
(21:18) Issues With Thyroid Conversion Factors
(25:58) Iodine and Thyroid Health
(38:16) Thyroid Hormone T2 Benefits and Dosage
(51:35) Safety and Efficacy of T2 Supplement
(1:01:12) Thyroid Pause and Hormone Fluctuations
(1:10:15) Thyroid Health Through Nutrition & Exercise
(1:19:39) Women's Hormone and Thyroid Health

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep406/

We are grateful to our sponsors:

BON CHARGE - Achieve glowing skin and more energy with BON CHARGE's amazing products. Get 15% off at https://boncharge.com/better with code BETTER.

QUALIA NAD+ - Boost energy, DNA health, and cellular protection. Save 15% at https://qualialife.com/better with code BETTER.

BIOPTIMIZERS MASSZYME - Life is too short to suffer from digestion problems. So go to https://bioptimizers.com/better and use code BETTER to get 10% off your order.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Dr. Bill Campbell, a well-respected professor and researcher from the University of South Florida, delves into the intricacies of fat loss and muscle gain. Bill discusses important aspects of fat loss like dietary protein intake, rapid fat loss strategies, and menopausal weight loss resistance. Whether you're looking to lose fat, gain muscle, or simply lead a healthier life, this episode is packed with actionable insights and practical advice. Optimize your physique, break through plateaus, and rock your resistance training!

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(4:00) Fat Loss and Muscle Gain Strategies
(12:00) Healthy Body Fat Percentage Discussion
(15:00) Fat Loss and Muscle Preservation Approach
(21:00) Calorie Tracking for Weight Loss
(31:00) Optimal Caloric Deficit for Weight Loss
(37:00) Weight Loss Challenges During Menopause
(48:00) Cycling Caloric Intake for Weight Loss
(54:00) Macros Tracking and Resistance Training
(1:03:00) Myths and Benefits of Lifting Weights
(1:11:00) Strength Training and Cardio Considerations

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep405

We are grateful to our sponsors:

TIMELINE - Improve energy at the cellular level with Mitopure. Save 10% at https://timelinenutrition.com/better with code BETTER.

EQUIP COLLAGEN - Support bones, joints, gut, and skin with Equip Collagen. Get 20% off at https://equipfoods.com/better with code BETTER.

JASPR- Protect your health with quality air purification. Visit https://jaspr.co/ESTIMA and use code ESTIMA for an exclusive deal.

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

Mark Sisson, an influential figure in the primal lifestyle movement and author of 'Born to Walk’ delves into the surprising health benefits of walking. He explains why most traditional shoes might be causing more harm than good, and why many people would be better off replacing their running routines with walking. Mark also shares his rapid recovery story from a recent hip replacement surgery, crediting walking as the key factor.

Episode Overview:
00:00 Intro/Teaser
1:11 The Problem with Traditional Shoes
4:37 The Evolution of Running Shoes
10:12 Biomechanical Issues with Modern Footwear
24:28 The Case Against Running for Everyone
36:45 The Benefits of Walking
39:52 The Dangers of Overtraining
42:11 The Benefits of Sprinting
43:19 Challenging the 'No Pain, No Gain' Mentality
44:39 The Obligate Runner and Exercise Anorexia
48:37 The Power of Walking
59:22 Recovery and Mental Health Benefits of Walking
1:03:32 Mark's Hip Replacement Recovery Story
1:10:19 Incorporate Walking into Your Life

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep404

A huge THANK YOU to our sponsors who make the show possible:

BIOPTIMIZERS MAGNESIUM - Contains the 7 best-absorbed magnesium plus cofactors like B6 to enhance absorption. Visit https://bioptimizers.com/better and use code BETTER for a special Better deal.

BEAM MINERALS - Replenish missing minerals for better health. Visit https://beamminerals.com/better and use code BETTER for 20% off.

LUMEN - All you have to do is breathe into your Lumen first thing in the morning to know what’s going on with your metabolism. Head to https://lumen.me/BETTER and use code BETTER for 20% off your purchase.

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NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: Subscribe at https://estima.supercast.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.

Angela Foster, an award-winning nutritionist and health performance coach, dives deep into nervous system regulation, burnout, and the stress sandwich of midlife. She shares invaluable insights and practical tips to enhance mental and physical health. Angela opens up about her own harrowing story of burnout, hospitalizations, and recovery, offering a raw and inspiring look at her journey. This episode is a must for anyone navigating the challenges of midlife, looking to boost resilience, or seeking a more balanced and fulfilling life.

Episode Overview:
0:00 Intro/Teaser
5:15 Essential Midlife Self-Care Routine
14:29 Optimizing Nervous System Health
23:20 Improved HRV Through Lifestyle and Cycle
26:47 Women's Health and Heart Rate Variability
32:42 Transformative Journey Through Postpartum Depression
38:52 Journey to Self-Love and Healing
46:15 Navigating Mental Health in Midlife
52:58 Embracing Grief and Self-Care
56:55 Effects of Alcohol and Exercise
1:00:58 Managing Cognitive Gears for Stress Relief
1:04:35 Finding Joy in Low-Gear Activities

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/stress-physiology-high-achievers-resetting-your-nervous-system-with-angela-foster/

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NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: Subscribe at https://estima.supercast.com/
--------------

A huge THANK YOU to our sponsors who make the show possible:

EMBR LABS - Manage hot flashes with the stylish Embr Wave 2. Save 15% at https://embrlabs.com with code DRSTEPHANIE.

ONESKIN - Combat collagen loss for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER.

TIMELINE - Improve energy at the cellular level with Mitopure. Save 10% at https://timelinenutrition.com/better with code BETTER.

****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help you:

Subscribe: The Mini Pause — My weekly newsletter packed with the most actionable, evidence-based tools for women 40+ to thrive in midlife.

Build Muscle: LIFT — My progressive strength training program designed for women in midlife. Form-focused, joint-friendly, and built for real results.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Tara Mohr, an expert on women's leadership and well-being, discusses her book Playing Big: Practical Wisdom for Women Who Want to Speak Up, Create, and Lead. In this episode, she dives into why women often hold back in midlife, covering topics like cultural influences, biological inputs, and the societal conditioning that affects women's confidence. Tara also shares insights into overcoming the inner critic and the concept of the “inner mentor,” providing actionable advice for women who want to live bigger and more fulfilling lives. More at https://drstephanieestima.com/podcasts/stop-being-so-hard-on-yourself-how-to-play-big-in-midlife-with-tara-mohr/

Episode Overview:
0:00 Intro/Teaser
1:00 Exploring Women's Leadership and Well-being
1:56 Understanding the Concept of Playing Small
4:43 The Inner Critic and Self-Doubt
8:47 Midlife Opportunities and Challenges
26:21 Gender Differences in Self-Doubt
33:55 The Inner Mentor Voice
35:57 Embracing Alter Egos
39:00 Unhooking from Praise and Criticism
40:49 Navigating Feedback and Criticism
55:12 The Double Bind for Women

--------------
NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: Subscribe at https://estima.supercast.com/
--------------

A huge THANK YOU to our sponsors who make the show possible:

BON CHARGE - Achieve glowing skin and more energy with BON CHARGE's amazing products. Get 15% off at https://boncharge.com/better with code BETTER.

BEAM MINERALS - Replenish missing minerals for better health. Visit https://beamminerals.com/better and use code BETTER for 20% off.

BIOPTIMIZERS MAGNESIUM - Contains the 7 best-absorbed magnesium plus cofactors like B6 to enhance absorption. Visit https://bioptimizers.com/better and use code BETTER for a special Better deal. 

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