In this episode, Josh Kreifels, a registered dietitian, explains how protein and balanced nutrition benefit women's hormones and health. Adequate protein stabilizes blood sugar, reduces stress hormones, and supports hormone production. Nutrient-rich diets with vitamins and minerals like B vitamins, zinc, and magnesium optimize hormonal function. Avoiding processed foods, sugar, and refined carbs improves insulin sensitivity and reduces hormonal fluctuations. Prioritizing protein and nutrition promotes healthy hormone balance in women.07:26 Clearing up acne with whole foods.13:46 Sustainability in nutrition and fitness.20:06 Why is protein so important?22:17 Blood sugar and protein intake.26:20 Meal timing and weight loss.29:41 Simplifying life for fat burning.30:39 Body's constant state of stress.34:26 Women under-nourishing themselves.38:09 Cycling through deficits and surpluses.40:29 Adjusting macros during menstrual cycle.44:06 Refeeding for optimal performance.48:32 Carbohydrates and sleep benefits.50:26 Finding control over food.55:34 Finding trusted health professionals.Go to apolloneuro.com/ancienthealth and use code AXE for $50 OFF your Apollo wearable! www.kreifwell.comFollow Josh on Instagram: @thekreifels Follow Us on Instagram! Join Our Newsletter! Follow our hosts on Instagram: @organic_blondie + @doctormotley

236. Macro Mastery: Optimizing Nutrition for Women's Health and Hormonal Balance with Josh Kreifels

Join Dr. Chris Motley, Courtney Bursich, and Dr. Josh Axe as they explore nutrition, natural health, fitness, and more with renowned special guests in the health and wellness industry on the Ancient Health Podcast. Tune in every Tuesday and Friday for new episodes and make sure to subscribe and leave a review!

Alternative Health

Health

Medicine

Science & Medicine

Health & Fitness

Dr. Stephanie Estima, an expert on female health, shares her journey of overcoming hormonal imbalances and how she developed a deep understanding of the female body. She emphasizes the importance of giving the body margin and allowing it to adapt and heal. The foundations of health, including sleep hygiene, movement, and meaningful relationships, are crucial for hormonal balance. Dr. Estima recommends prioritizing protein intake to preserve muscle mass and support hormone regulation. She also highlights the significance of psychological mindset and self-compassion in navigating hormonal challenges. In this conversation, Dr. Stephanie Estima discusses the importance of managing stress and prioritizing self-care during perimenopause and menopause. She emphasizes the impact of stress on hormonal balance and overall well-being. Dr. Estima also explains the changes in hormone levels during perimenopause and menopause, particularly the decline in progesterone and estrogen. She highlights the role of nutrition, exercise, and hormone replacement therapy in supporting hormone balance. The conversation concludes with a reminder to listen to your body and prioritize self-care.

Takeaways
Give your body margin and allow it to adapt and heal by breaking out of consistent patterns of stress and triggers.
Prioritize the foundations of health, including sleep hygiene, movement, and meaningful relationships.
Protein intake is crucial for preserving muscle mass and supporting hormone regulation.
Adopt a psychological mindset of self-compassion and avoid blaming and shaming yourself for hormonal imbalances. Managing stress and prioritizing self-care are crucial during perimenopause and menopause.
Changes in hormone levels during perimenopause and menopause can impact sleep, mood, and overall well-being.
Nutrition, exercise, and hormone replacement therapy can support hormone balance during this transition.
Regular blood testing and working with a healthcare provider are important for personalized hormone management.
Listening to your body and practicing self-care is essential for navigating the changes of perimenopause and menopause.

Chapters
00:00 Introduction to Dr. Stephanie Estima and her expertise in female health
09:19 The importance of giving your body margin
26:22 Prioritizing protein intake for hormone regulation
33:23 Understanding Hormone Changes
41:41 Exploring Hormone Replacement Therapy
48:38 Listening to Your Body and Practicing Self-Care

Links: 
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Dr. Stephainie’s Podcast:  Better! With Dr. Stephanie. Exploring human potential, hormones, metabolism, and a life well-lived.
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Weekly Newsletter: The Mini Pause. Evidence-based, action items you can do right now to age well and live better.
Author: The Betty Body: A Geeky Goddess' Guide to Intuitive Eating, Balanced Hormones and Transformative Sex (women's cycle literacy)
IG: https://www.instagram.com/dr.stephanie.estima/
YouTube: https://www.youtube.com/@DrStephanieEstima

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293: Empower Your Hormones: Dr. Estima's Guide to Female Health

The correlation between the function of the gallbladder and liver and its effect on eyesight is explored in this podcast episode. The liver and gallbladder play a crucial role in the production of bile, which helps with fat metabolism and the transportation of estrogens. The eyes are heavily dependent on porphyrins, which are produced in the liver and bone marrow. Poor eyesight can be caused by staying up too late, having excess infections in the liver and gallbladder, and not consuming the proper nutrients for eye health. Structural issues in the upper neck can also affect eyesight. Emotional factors such as resentment, anger, and frustration can impact the liver and gallbladder and subsequently affect eyesight. The podcast provides recommendations for improving eyesight, including taking specific nutrients, cleansing the liver and gallbladder, and addressing emotional traumas.

Takeaways

The liver and gallbladder play a crucial role in eyesight by producing bile and porphyrins.

Staying up too late, having infections in the liver and gallbladder, and not consuming the proper nutrients can negatively impact eyesight.

Structural issues in the upper neck can affect blood flow to the brain and eyes, leading to poor eyesight.

Emotional factors such as resentment and anger can impact the liver and gallbladder and subsequently affect eyesight.

Improving eyesight involves taking specific nutrients, cleansing the liver and gallbladder, addressing emotional traumas, and doing eye exercises.


Chapters
00:00 The Role of the Liver and Gallbladder in Eyesight
09:06 Factors Affecting Eyesight: Staying Up Late and Infections

Links: 
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292: Seeing Clearly: How Your Liver & Gallbladder Influence Eyesight

Dr. Patrick Porter discusses the importance of brain health and the factors that contribute to cognitive decline. He emphasizes the role of nutrition, movement, and breathing in maintaining brain health. He also highlights the connection between gut health and brain health, and the importance of light exposure. Dr. Porter explains the significance of quality sleep and provides tips for improving sleep quality. He also addresses the impact of technology on brain health and suggests strategies for training the brain. In this conversation, Dr. Patrick K. Porter discusses the importance of neuroplasticity and how it can be harnessed to improve brain health and overall well-being. He explains how stress and trauma can negatively impact the brain and offers strategies for rewiring the brain to create positive change. Dr. Porter also introduces BrainTap, a technology that combines light, sound, and vibration to stimulate the brain and promote relaxation, focus, and healing. He emphasizes the importance of long-term thinking, conscious commitment, and positive psychology in achieving optimal brain health.

Takeaways:
Brain health is crucial for longevity and cognitive function.
Nutrition, movement, and breathing are key factors in maintaining brain health.
Gut health is closely linked to brain health, and repairing the gut can improve brain function.
Quality sleep is essential for brain detoxification and cognitive function.
Excessive use of technology can negatively impact brain health and cognitive function.
Engaging in breath work and mindfulness exercises can help train the brain and improve cognitive function. Neuroplasticity allows the brain to change and adapt throughout life.
Stress and trauma can negatively impact the brain, leading to psychosomatic problems and limited decision-making abilities.
BrainTap is a technology that combines light, sound, and vibration to stimulate the brain and promote relaxation, focus, and healing.
Long-term thinking and conscious commitment are essential for creating positive change in the brain.
Positive psychology and optimism can improve immune function and overall well-being.

Chapters:
01:19 The Importance of Brain Health and its Connection to Longevity
04:15 The Link Between Gut Health and Brain Health
09:55 Improving Sleep Quality for Brain Health
27:29 Training the Brain for Cognitive Enhancement
31:14 The Impact of Stress and Trauma on the Brain
33:20 The Importance of Being Human
34:41 The Role of Light in Brain Health
37:29 The Power of Cellular Communication
52:19 Conscious Commitment and Subconscious Action

Links: 
Episode 183: Dr. Patrick Porter: How Brain Tapping Retores Energy , Ability, and Balance 

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291: Future Focused: How Long-term Thinking and Positivity Shape Brain Health

In this mini episode, Courtney discusses medicine cabinet remedies for various health issues. She emphasizes the importance of finding the most effective and efficient remedies that work for each individual and their family. Courtney covers topics such as food poisoning, digestion, injuries, stress, viral infections, muscle soreness, and first aid. She recommends remedies like activated charcoal and takasumi for food poisoning, digestive enzymes and bitters for digestion, lime oil for nausea, and astragalus and olive leaf for viral infections. Courtney also suggests using magnesium, deep blue rub, and bentonite clay for muscle soreness and first aid.

Takeaways
Choose remedies that are effective, efficient, and work for your family's needs
Activated charcoal and takasumi are effective for food poisoning
Digestive enzymes and bitters support digestion
Lime oil helps with nausea
Astragalus and olive leaf boost the immune system
Magnesium, deep blue rub, and bentonite clay are helpful for muscle soreness and first aid

Chapters
00:00 Food Poisoning and Remedies
10:16 Minimizing Scar Tissue
25:43 Boosting the Immune System
29:51 Relieving Muscle Soreness

Links:
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290: Healing at Home: The Power of Natural Remedies

In this episode, Courtney interviews Miesha Tate, a pioneer in women's mixed martial arts. Miesha shares her journey from a young age, where she was inspired by her strong and resilient mother. She discusses her early experiences in wrestling and how she discovered her passion for mixed martial arts. Miesha also emphasizes the importance of mindfulness and being present in one's life. She highlights the significance of understanding female hormones and setting boundaries to optimize performance and well-being. In this conversation, Miesha Tate and Courtney discuss various topics related to women's health and hormones. They emphasize the importance of open dialogue and understanding between men and women. They also explore the impact of female hormones on the body and how to manage cravings and indulgences. The conversation highlights the need for setting realistic expectations and practicing self-compassion. They discuss the power of breathwork and mindfulness, as well as the importance of micronutrient testing and optimizing vitamin D levels. The conversation concludes with a focus on prioritizing self-care and finding success in setting boundaries.

Takeaways
Find inspiration in strong and resilient role models.
Embrace ambition and passion to achieve greatness.
Practice mindfulness and be present in your daily life.
Understand and work with your body's natural rhythms and hormones. Open dialogue and understanding between men and women is crucial for better relationships and support.
Managing cravings and indulgences during hormonal changes is important for overall well-being.
Setting realistic expectations and practicing self-compassion can lead to a healthier mindset.
Prioritizing self-care, including breath work and mindfulness, can improve overall health and well-being.
Optimizing vitamin D levels and addressing micronutrient deficiencies can have a positive impact on health.
Finding success in prioritizing self and setting boundaries leads to a more fulfilling life.

Chapters
01:54 Early Influences and Ambition
05:27 Discovering Wrestling and Mixed Martial Arts
10:31 First Fight and Defining Moment
16:14 Support and Belief in Herself
22:15 Practicing Mindfulness and Being Present
29:08 Understanding Female Hormones and Setting Boundaries
38:03 Advocating for Herself and Training According to Female Biology
44:10 Understanding Women's Health and Hormones
45:19 The Importance of Open Dialogue and Understanding
46:17 The Impact of Female Hormones on the Body
47:18 Managing Cravings and Indulgences
48:39 Setting Realistic Expectations and Practicing Self-Compassion
49:37 Creating Margin for Grace and Enjoying Treats
51:11 The Power of Breath Work and Mindfulness
52:09 Exploring Micronutrient Deficiencies and Testing
53:01 Using Cod Liver Oil for Vitamin A and D
55:13 Alternative Testing Methods for Nutrient Deficiencies
57:20 The Importance of Vitamin D and Using the D-Minder App
59:54 Mindful Showers and Meals for a Better Quality of Life
01:01:19 Tracking HRV and Optimizing Recovery
01:04:04 The Impact of Nutrition on Hormones and Weight Management
01:05:33 The Role of Creatine in Workouts
01:07:59 Prioritizing Self-Care and Load Management
01:13:24 Teaching Children the Importance of Self-Care
01:17:45 Finding Success in Prioritizing Self and Setting Boundaries

Links: 
Follow Misha on Instagram :
@mieshatate

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236. Macro Mastery: Optimizing Nutrition for Women's Health and Hormonal Balance with Josh Kreifels

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