Better with Dr. Stephanie

Aggie Lal explores biohacking and health optimization for women in this podcast episode, discussing topics like unique nutritional needs, fasting, menstrual cycle changes, stress management, and embracing feminine energy. Watch the full video at: https://youtu.be/izewne6h5TM

Jessica Berman from Body Bio challenges misconceptions about seed oils, emphasizing the importance of distinguishing harmful processed oils from beneficial whole food sources rich in omega-6 and omega-3 fatty acids. Watch the full episode at https://youtu.be/FgUBeZvXBY4

Carolina Oliveira is the CEP and co-founder of OneSkin and in this episode, she covers the mechanisms of aging, skin aging, and the peptide OS1's potential to reverse that aging. She and Dr. Stephanie emphasize collagen synthesis, skin turnover, sun protection, and the importance of antioxidants in skincare. Watch the full episode at https://youtu.be/cARrQuw9Hok

Dr. Stephanie Estima explains the numerous health benefits of sauna use, including improved cardiovascular and brain health, metabolism, and mood. Watch the full episode at https://youtu.be/gQqStKIN_yA

Dr. Vonda Wright, is a trailblazing double board-certified orthopedic surgeon, renowned researcher, and expert in musculoskeletal aging and she joins Dr. Stephanie to help you embrace the active journey of menopause with confidence! Watch the full video at https://youtu.be/1HjmA2gpk6M

Dr. Lisa Mosconi’s newest book demystifies menopause and shows how it’s not just something that happens in the ovaries, it’s something that happens in the brain. Watch the full video at https://youtu.be/TnbycaES9DM

Dr. Sara Szal Gottfried, a renowned physician, researcher, and author, delves into the complex interplay between autoimmunity, trauma, and hormonal health. Watch the full episode at https://youtu.be/QNra-Y7dC4s

Gabby Reece discusses the importance of staying true to ourselves while exploring societal pressures, maintaining physical and mental well-being, and building healthy relationships. Watch the full episode at https://youtu.be/FOVmzOb4mRI

Dr. Sue Varma explores practical optimism through a blend of Eastern and Western philosophies, delving into stress management, emotional observation, communication dynamics, and the importance of mindful choices for enhancing well-being. Watch the full episode at https://youtu.be/CUYJUkFo5qA

In this AMA (ask me anything) episode, Cynthia Thurlow and Dr. Stephanie team up to answer questions on balancing hormones while breastfeeding, getting sufficient sleep, tracking your cycle, contraceptives, detoxification as well as fibrocystic breasts, autoimmune conditions and fibromyalgia, and how hard to push your workouts. Watch the full episode at https://youtu.be/lyksvLd5xD4

John Miles joins Dr. Stephanie to discuss living with purpose, pursuing passions, overcoming self-doubt, and prioritizing self-care. Watch the full interview at https://youtu.be/hKprxCIdNRE

Mike Feldstein, the founder of Jaspr and an air quality expert, delves into the intricacies of both exterior and interior air quality. Watch the full video at https://youtu.be/Mq8FhuAk-2M

Dr. David Rabin is a neuroscientist, board-certified psychiatrist, and health tech entrepreneur with over a decade of dedicated research on the effects of chronic stress in humans. Watch the full video at: https://youtu.be/cOHrRsjBH2c

Dr. Tommy Wood discusses the importance of nutrition and exercise for brain health and cognitive function. He and Dr. Stephanie also explore the benefits of brain stimulation, continued learning to prevent cognitive decline and the impact of head injuries and concussions on cognitive function. Watch the full video at https://youtu.be/WWKWXlWEXa8

Are you or someone you love navigating the waves of menopause? Dive into this episode where Dr. Stephanie & Dr. Suzanne Gilberg-Lenz unravel the complexities of this transformative journey. Watch the full video at https://youtu.be/nv1GZAE_e20

Skincare expert Dr. Anthony Youn discusses aging well, face yoga, hair loss, autojuvenation, and the effects of sugar on skin health. He and Dr. Stephanie also get into sun protection, addressing skin issues, and supporting local bookstores. Watch the full video at https://youtu.be/g1oGsIHUhFs

This bonus episode emphasizes valuing ourselves, not seeking approval, and focusing on self-worth. Dr. Stephanie discusses obstacles, self-reflection, and her annual planning process.

Alan Aragon is a seasoned nutrition researcher and educator with over 30 years of experience in the fitness industry. Alan is renowned as an OG, pioneering the industry’s movement towards evidence-based information in the fitness world. Watch the full episode at https://youtu.be/nF9co6fUIg8

In this special rebroadcast, Dr. Benjamin Bikman, the renowned metabolic research scientist is back. And in this episode, he and Dr. Stephanie dive into the complexities of insulin resistance and sensitivity during the menstrual cycle, and also discuss the importance of protein and the best types to include in your diet. Watch the full video at https://youtu.be/RvI7rTHRNz8

Dr. Kyle Gillett and Dr. Stephanie discuss hormones, focusing on the nuances of testosterone, dihydrotestosterone, and DHEA, and how these hormones transform the various stages of life. Watch the full video on YouTube at https://youtu.be/jP7yd3WAxfE

Dr. Anurag Singh and Dr. Stephanie delve into the world of aging well and explore the remarkable compound, Urolithin A, which truly lives up to the title of "game changer." Watch the full interview on YouTube https://youtu.be/bfTetXdEWss

Dr. Stephanie sits down with Dr. Kwadwo Kyeremanteng, a critical care and palliative care physician at the Ottawa Hospital for a therapeutic and enlightening conversation about healthcare policy, with a particular focus on the COVID pandemic. Watch the full video at https://youtu.be/zXICnMnvNY0

Contrary to popular belief, burnout is not a liability; it is a wake-up call. To reverse it, you need a different kind of prescription, one that addresses the root causes. In this episode, Dr. Neha and Dr. Stephanie delve into the physical and psychological consequences of stress on the body. Watch the full episode at https://youtu.be/o3cSxI-msOs

Brian Johnson is the founder and CEO of Heroic, a modern-day philosopher, and a global influencer. In this episode, Dr. Stephanie and Brian delve into his new book, “Areté: Activate Your Heroic Potential," exploring the virtues necessary for living a fulfilled life. Watch the full video at: https://youtu.be/Eo6UrzCP4Ks

Mark Sisson and Dr. Stephanie dive deep into the secrets of longevity and what it takes to live a long and healthy life. Watch the full episode at https://youtu.be/ePhcOrYVmKE

In this episode, Dr. Stephanie and Steven Munatones discuss the science behind BFR (blood flow restriction) and how it can help you build bigger muscles with lighter weights. Watch the full video at https://youtu.be/vrEe_Lqmpcw

This episode focuses on two remarkable algae varieties: spirulina, a vibrant blue-green algae packed with collagen, B vitamins, and essential amino acids, and chlorella, another green gem with unique properties. Discover the differences between these algae powerhouses, when and how to incorporate them into your daily routine, and the science behind their health-boosting effects.

In this fascinating conversation with sports scientist Erik Korem, he and Dr. Stephanie dive deep into unlocking better physical performance, enhancing psychological flexibility, optimizing your health without sacrificing time, and yes, even the art of making friends. Watch the full interview on YouTube - https://youtu.be/oD8SbRYMnvM

If you want to optimize your health, enhance your performance, or improve your sleep quality, this episode is a must-listen. Join Dr. Stephanie and Dr. Kirk Parsley for an engaging discussion that goes deep into the world of sleep optimization, recovery, and performance enhancement. Watch this episode on YouTube at https://youtu.be/82hOti-hAzg

Dr. Dale Bredesen shares insights on preventing Alzheimer's through personalized brain health, addressing genetics, lifestyle, and environmental factors. Diet, exercise, sleep, supplementation, testing, and a holistic approach to healthcare are key. Watch the full episode on YouTube https://youtu.be/2yrb4KOzquw

The importance of circadian alignment and minimizing circadian disruption for optimal health. Kristen Holmes shares insights on topics like alcohol's impact on sleep, the effects of sleep debt on cognitive function, and the importance of feeling safe in sexual relationships.

In this episode, Dr. Stephanie Estima and Matt Maruca discuss the impact of light on our natural rhythms, emphasizing the importance of sunlight and the consequences of an indoor lifestyle. They challenge misconceptions about the sun and explore the connection between light, health, and hormonal balance.

Embark on a journey of self-discovery in the world of emotional power, neuroscience, and resilience with the remarkable Julia DiGangi, Ph.D., neuropsychologist and author of Energy Rising.

This episode provides a comprehensive exploration of hormone replacement therapy for women during perimenopause and menopause. Dr. Stephanie Estima addresses the historical mistreatment of women in medicine, dispels myths surrounding HRT, and emphasizes the importance of individualized care and patient advocacy.

Get ready for a mind-expanding journey as we rekindle a vital conversation with Lara Adler. Buckle up as we unravel the truths about Endocrine-Disrupting Chemicals (EDCs) and learn how to embark on a path to a healthier future.

In this episode, Dr. Stephanie has a conversation with Caroline Alan, co-founder and CEO of Beam Minerals, about the importance of minerals for overall wellness. They delve into topics such as soil depletion, genetically modified organisms, and glyphosate, and explore how minerals can improve digestion, cognitive health, detoxification, and skin health.

Dr. Nicole LePera shares insights on relationship challenges faced by successful women. Topics include childhood impact, conflict resolution, and balancing career and personal life. Valuable strategies for enhancing relationships are provided.

In this episode, we examine the pressures of success and perfectionism in our society. We explore the root causes of perfectionism, societal influences, and personal experiences. We discuss the impact on creativity, fear of failure, and the need for self-compassion. We also touch on the relationship between wealth, economic growth, and happiness.

Kashif Khan, CEO of The DNA Company discusses longevity, cardiovascular health, weight management, and the intersection of genetics and epigenetics. This is a very interesting and relevant conversation with tons of valuable information for listeners... including a few tangents.

Dr. Caroline Leaf is a communication pathologist, audiologist, and clinical and cognitive neuroscientist specializing in psychneurobiology and metacognitive neuropsychology. Her passion is to help people see the power of the mind to change the brain, control chaotic thinking, and find mental peace.

Meet Ulrich Dempfle, the CEO and co-founder of the Carol Bike, a game-changing exercise equipment that offers efficient workouts in just a few minutes. In this episode, we discuss the psychological resistance to shorter workouts and how the Carol Bike overcomes this by delivering effective results in a short time.

This is part 2 of an interview with Paul Attia, a trial lawyer, family business advisor and an executive in his own family’s enterprise. Working as a litigator for nearly 15 years has provided Paul ringside seats to the results of poor decision making and perhaps this superpower is why he was able to deal with - and ultimately thrive - after a life changing head injury that left him feeling like a different person.

Paul Attia is a trial lawyer, family business advisor and an executive in his own family’s enterprise. Working as a litigator for nearly 15 years has provided Paul with ringside seats to the results of poor decision-making. In Part 1 of this two-part episode, Paul gives us a look into his background so we can fully understand how challenging and life-changing his concussion was.

Unleash your inner kickass grandmother with Dr. Stephanie Estima as she lifts the veil (and the barbel) on the hormonal secrets of muscle building, bone strength and hormonal health in perimenopause and menopause, untangling the ultimate conflict between aging and strength.

Join Dr. Stephanie as she explores the keys to maintaining women's health and wellness throughout various life stages, including the significance of hormone balance, the benefits of creatine supplementation, and the importance of mobility routines for everyone (especially if you lift weights). Improve your well-being with the targeted changes (that actually work) in this Ask Me Anything episode.

Do you want to feel better than you ever have? Are you tired of feeling bloated, sluggish, and just off? The solution to improving your overall health and well-being starts with your gut.

Have you fallen victim to these common myths: Carbs are the devil, creatine is a cure-all, seed oils are bad for you, artificial sweeteners cause cancer, or fasted workouts are the only way to lose weight? Don't fret! Renowned nutrition expert, Alan Aragon, is here to reveal the truth and help you achieve optimal health.

Do you prioritize your reproductive health and want to reduce your exposure to harmful environmental chemicals? Dr. Shanna Swan has the solution to help you achieve optimal reproductive health by minimizing exposure to toxic environmental chemicals.

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

Join wellness experts Dr. Stephanie Estima and Cynthia Thurlow as they answer your burning health questions and challenge the traditional medical narrative in this enlightening and informative AMA episode.

Tune in for some straight talk that will leave you empowered and educated about your female body.

Get ready to go back to the basics with Dr. Jeffrey Bland as he guides us through the powerful concept that food is information for our bodies.

In our first ever in person episode we discuss Ben’s recommendations for progressive overload, the difference between strength & building muscle (they’re different!), and also dive into nutrition, relaxation and handling our emotions.

Today we’re joined by chiropractor and performance coach Dr. Jordan Shallow for a nerdy conversation all about muscles and stability.

We’re back with Part 2 of the perimenopause series! If you missed Part 1 you can listen to it here before checking out today’s episode. In this episode, we talk about supplements and bioidenticals for all the Bettys in perimenopause. Dr. Stephanie shares her supplement recommendations and some useful tips for caring for your skin and hair (listen all the way through for a weird but effective hair tip!).

In today’s special episode with Dr. Stephanie, we answer your questions about what perimenopause really is, the four different phases, how to know you are experiencing it, and the action steps you can take to improve your life as a perimenopausal woman. Stay tuned for part 2 next week!

In this episode, we talk about the various approaches to dieting and Alan’s recommendation which he calls “Flexible Dieting”. We also dive deep into protein (consumption, timing, and types) as well as other aspects of the complex world of nutrition.

Today we discuss the intricacies of hormones and dive deep into the science of androgens and testosterone, while also touching on Dr. Gillett’s “6 Pillars of Health”.

Today we’re joined by coach Tara Garrison, the founder of HIGHER, a High Performance Health Coaching company that has helped numerous high-profile individuals optimize their health through training, nutrition, biohacking, and mindset coaching. In this episode we dive deep into weight lifting as a woman, and discuss the challenges of cardio & running. We also get into an interesting perspective on setting boundaries, and how to keep up your health habits as a parent!

In this special episode of BETTER! Dr. Stephanie gets interviewed by her fiancé Giovanni Marsico for an exciting AMA (Ask Me Anything) session! From her current diet, to her tips on how to step outside your comfort zone, Dr. Stephanie is here to inspire you to be your best self by sharing insights into her own life. She shares all about her skincare and hair routines, how to balance work, life, and health and also shares some juicy insights on relationships, love, and why it's important to keep your love life healthy and nourished. Stay tuned until the end to find out why Dr. Stephanie's mission is so close to her heart and why her work is so important to her. Let us know in the comments on YouTube if you enjoyed this episode, and let us know what you want Dr. Stephanie to talk about in future AMA episodes!

In this episode, we're joined by Dr. Benjamin Bikman, a renowned metabolic research scientist, Professor at Brigham Young University, and author. In this episode, we'll dive into the complexities of insulin resistance and sensitivity during the menstrual cycle, and also discuss the importance of protein and the best types to include in your diet, as well as take a fresh look at fat and how to think about it in a positive light. Join us for a lively and informative chat with Dr. Bikman, and walk away with a brand new perspective on fat.

On this episode of BETTER! we’re joined by the wonderful Dr. Molly Maloof. Molly is a healthspan medical doctor and the founder & CEO of Adamo Bioscience which is working on biological, psychological, psychedelic, and technological solutions to become the foremost scientific company perpetuating the power of love. Stephanie and Molly talk about optimizing mitochondria to stay energized, the importance of allowing your cycle to guide your life, and have a very deep and vulnerable conversation about overcoming sexual trauma and healing yourself.

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.

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.

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!

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!

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! 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

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! 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

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. 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

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! 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

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.

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!

This week on the Better Show we are pleased to present Dr. Stephanie Estima's second solo episode on Fasting for Women. Dr. Stephanie thought she would share part of her presentation that she showed at Oxford University, who are currently working in the Oxford Longevity Project. Today’s episode is a continuation from PT1 which covered some of the differentials we have to consider when fasting as a woman. We continue our discussion on fasting for women with PCOS, what the symptoms are and what tweaks we can make to better your well-being. If you are an Estrogen Dominant woman, be sure to listen to this as your typical fasting instructional might be leading you in the wrong direction and you should consider a caloric-fast…and no that is not an oxymoron. Next Dr. Stephanie Estima educates us about chronic inflammation and stress, and how the majority of all humans have these symptoms. We discuss how fasting can benefit and sometimes rectify these symptoms like weight loss resistance, lack of energy, insomnia and difficulties staying asleep. The next topic is Leptin, the good old hormone that signals to your brain that you are full and to stop eating. Fasting can be more difficult for women compared to men, as a baseline women have 3-4 times more leptin than their male counterparts. We round out this episode of the Better show by talking about the negative effects of fasting on the thyroid. This impacts women that have been fasting for a long time, so be sure to test and look out for your thyroid as you incorporate fasting into your lifestyle long term, We hope this episode helped shed some light on fasting as a woman, be sure to go back and check out our previous episode on the topic, and we hope to catch you next week for our AMA!

This week on the Better Show we are pleased to present Dr. Stephanie Estima's first solo episode on Fasting for Women. Dr. Stephanie thought she would share part of her presentation that she showed at Oxford University, who are currently working in the Oxford Longevity Project. Today’s topic is based around some of the differentials we have to consider with respect to fasting as a woman. This will be a series of episodes where we deep dive into this topic and it’s many facets, so buckle up we are headed to Nerdville. We start off with some basic differences between men & women and the leading cause of death for both sexes, Cardiovascular Disease. Then we push in the the benefits of fasting, insulin resistance and what it is like to approach fasting as a female rather than a male. We discuss the different types of fasting, Caloric or non-caloric and briefly touch on the double P…the period poops. Ladies, you know what we are talking about. We continue the episode by discussing the impact fasting has on your period, and what this means at certain stages of your life. Finally we touch on Estrogen dominant women and how they should approach fasting, so be sure to listen up to see if any of these pertain to you! Thanks for watching and listening, we will see you next week with part 2.

This week on the Better Show we are pleased to present Dr. Stephanie Estima's speech at Changemaker 2022. Dr. Stephanie Estima has over 19 years in practice, she’s a best selling author, and ofcourse your host of the Better Show on this here channel. We begin by talking about the impact of dopamine and serotonin on our neurophysiology when we win. How and why it feels great to win, and how our brain remembers that joyous feeling, pushing us to win again. Dr. Stephanie explains the difference in longevity between winning and just missing out on winning by studies on Olympians, high level athletes, and on Nobel Peace Prize winners and runner ups life spans. We dive back into dopamine and how testosterone responds in accordance with its level. Winners and losers have different levels of testosterone, winning will set you up towards neurological momentum, and losing can send you into a neurological tail spin respectively. We continue with implementable strategies on how to increase your levels of dopamine, including chocolate, nicotine, the pursuit of sex, and exercise. Additionally when you think about something that is pleasurable to you, your brain will release dopamine as well as when you eventually engage in said activity. The dopamine and oxytocin increase we get when we are a part of a community is something we as a human species need and is great for your brain and longevity. Next we hear the pitfalls we can fall into by creating a reward system based around a future outcome, and how time seems to slow when we pursue that and will require a lot more dopamine to attain. We finish off this speech by discussing the mindset shift way from the outcome of winning and towards putting forth 100% effort. This change in approach can be drastically different and your brain will release dopamine during the process and not just at the end of the race.

The Better Show welcomes Danielle Laporte, a best selling author, business strategist and poet to chat with us about how to live our lives through love and forgiveness. We begin our podcast discussing the hyper polarization in society post-pandemic, the polarization in our relationships, and the ego within that is coming to the surface. How holding onto the hate and frustration is unhealthy, and will negatively impact others around you whom you may hold dear. Learning to forgive, even if it doesn’t come naturally to you, may be the way forward. Danielle touches on embracing your inner child not in the traditional way, as well and letting the virtue signallers virtue signal. We wrap up this in depth discussion by chatting about Religion and Spirituality, and how you can pick up Danielle’s new book “ How to Be Loving: As Your Heart Is Breaking Open and Our World Is Waking Up”. Thanks to Danielle for coming on the show, we cannot wait until the next one.

Dr. Christopher Palmer is today’s guest on the Better show. Today we talk about the metabolic underpinning of mental illness such as depression, anxiety, bi polar disorder etc. Chris received his medical degree from Washington University School of Medicine, interning and doing his psychiatry residency at McLean Hospital, Massachusetts General Hospital & Harvard Medical School. He’s currently the Director of Dept. of Post Graduate and Continuing Education at McLean Hospital, and an Assistant Professor of Psychiatry at Harvard Medical School. We begin by explaining the role of the mitochondria in our metabolism and it’s impact on the body and brain. We discuss new hypothesis in regards to mental illness maybe not being simply a chemical imbalance, and how exercise can aid in the remission of certain symptoms for a time. Chris educates us on the Over Active Brain, as well as the Under Active Brain, touching on the hormonal impact of menstruation and menopause on depression and anxiety. We polish off today’s incredibly insightful episode with the origin of the Ketogenic diet, and how it’s use can benefit certain people. Dr. Palmer describes the multitude of other benefits of tuning in your mitochondrial efficiency, including sleep regulation and sunlight exposure. A big thank you to Chris for coming on the show, be sure to be on the lookout for his upcoming book “Brain Energy”. If it was as educational as this episode you may want to pre order it at the link below.

The Better Show welcomes Diana Rodgers, a registered dietitian and co-author of the wildly popular book “Sacred Cow: The Case for (Better) Meat: Why Well-Raised Meat Is Good for You and Good for the Planet”. Diana is a real food nutritionist and a sustainability advocate in Boston, hosts a podcast called “The Sustainable Dish Podcast” and runs her own clinical nutrition practice. We begin the episode by talking about the stigma around meat consumption and what and why our governments have such influence on eating red meat. We discuss the american diet and a brief history of Kellogg’s impact on society at the beginning of it’s breakfast cereal reign in the food industry. Diana explains the misconceptions around methane creation from livestock compared to other industries and it’s impact on greenhouse gasses. How the myriad of plant based products actually use fossil fuels to be created, and how us humans with our diet and nutrition can alter our carbon footprint. Perceptions of what healthy looks like, pushing veganism in public schools and the virtue signaling being put on display on the daily is doing the planet a disservice. We weigh the balance of animal death, our own death as humans, and what animals we save compared to others. We finish today’s episode with Diana diving deeper into alternative protein sources, and how they may benefit us as humans, or perhaps leaving us dissatisfied by crickets and insect protein.

Dr. Mindy Pelz is becoming a fan favourite here on the Better show! She has been a guest a few times and we have a blast everytime we chat with her, plus some giggles. Mindy has just released her new book “Fast Like a Girl”, and how the female side of fasting is pretty different from the much documented male side of fasting. We talk about fasting and diet culture for teens, and how the menstrual cycle may be more complicated for our daughters in their later teens. We chat about navigating the topic of the birth control pill as a parent, and what the implications of that. We do an overview of the arch of a woman’s menstrual cycle over her life and how we can fast differently during different parts of it. Mindy weighs into the benefits of fasting for women, how it differs from the traditional and male approaches. We always have a ton of fun when Mindy comes on the show, so we hope you enjoy!

Jaiya graces the Better Show with her presence and expertise this week. Jaiya is a somatic sexologist, who has been featured in Gwyneth Paltrow’s “Love, Sex, and Goop” currently on Netflix, along with over 30 years in practice as a sexologist. Today we are talking about your Erotic Blueprint, and the five different types and which one you might be. We dive into what turns you on, turns you off, what gets you in the mood, and what you might have to do with a partner of another blueprint to ignite that flame once again. If you have heard of the Love Languages, you will love this conversation with Jaiya. She has published a book, has courses and quizzes to help feed our hunger for more information and self discovery, so hold onto your hats Betties because this one isn’t one for the children.

Tero Isokauppila joins us on the Better show this week and we had an awesome conversation that we are very excited for you to hear. Tero is the founder of Four Sigmatic, a mushroom company that you may have heard of. He is Finnish, a self-proclaimed nomad who loves fungi and being a food-preneur. We start off our conversation with a brief overview of mushrooms, and quickly dive into Adaptogens and Cordyceps, when and how to use them and what benefits they may have to your lifestyle & fitness routines. We discuss the thoughts around stress, and how certain fungi, food such as spices and other uncomfortable experiences can have a positive effect on the body and mind. We briefly touch on supplementation for sexual function before getting an education on Ginseng and it’s many beneficial use cases. We round out the episode with an awesome link between Santa Claus and Psychedelic mushrooms and Tero’s advice around the use of Psilocybin in today’s society.

The Better Show brings Stephan Guyenet to the show this week to talk his new book The Hungry Brain. Stephan has a BS in Biochemistry and a PHD in Neuroscience, with over 12 years in the neuroscience research field. The founder of Red Pen Reviews, an unbiased, non-profit, evidence-based review company that scores popular health and nutrition books available for the public based on their sources. We begin chatting about the evolution of diets and the level of obesity in society, as well as the changes that have driven the BMI increase over the past century. We venture into the science side of the episode to talk about Lipostats, the Hypothalamus and the brain stem. We discuss the behavioural side of obesity, and the reward circuits related to highly palatable food and consumption. We explore the solutions available to lose weight, and what are the best options for differing levels of obesity. We finish off the episode by talking about debunking sources and misinformation around nutrition and health.

This week we welcome Kashif Kahn to the Better Show to talk about Genetics. Kashif is the CEO of The DNA Company, and we were able to speak in depth with him about our predeterminants that will impact many aspects of our lives. We began talking about DNA reports, why copy variants are super important in gene reporting. Clinicians listen up because we spoke about androgens and hormones such as testosterone and estrogen. We dove deep into Methylation, and more specifically the COMT gene and it’s role in methylation and how it impacts a person’s personality and their aversion to risk. We had a very nuanced discussion about Autism, and the ability to detoxify adjuvants in vaccines and the environment as a predisposition for someone being exposed to those toxifants. We rounded out the conversation talking about fat and carbohydrates and how much of a role our genetic makeup plays in how we process them. We also touch on EQ and IQ, and just an overall interesting conversation if you are a parent or family member that may be be interested in our genetic makeup. Thank you Kashif for being our guest and we cannot wait until the next one!

The Better show welcomes Michael Brandt to the show this week! Michael is the co-founder and CEO of HVMN, a triathlete and marathoner. A former Stanford grad in computer science and design he became a product manager at Google, then went onto being an Adjunct Professor at the Academy of Art in San Francisco. Today we are talking all about Ketones. We explore the role of ketones and its effect on the brain as we age. We chat about the benefits of ketones as an appetite suppressor, how it can help recover post workout and the ketogenic diet. We talk about exogenous ketones being used without being on the ketogenic diet, and if it’s still effective. Michael explains the difference between salts and esters, and how HVMN has evolved to get even better at producing awesome products for those in the bio-hacking sphere. Hope you all enjoy this episode!

This week Dr. Mindy Pelz returns to the Better Show with round 2 in a collaborative episode with her show. The Resetter Podcast. We had such a blast the first time around, we had to give our listeners what they wanted..and aren’t we glad we did. If you don’t already know Dr. Mindy Pelz, she is a renowned holistic health investing expert who is on a mission to get a million people fasting this year. She has made countless videos on Youtube about health, and fasting, generating over 15 million lifetime views. We dove straight into our favourite topics, women training on their period, the hormonal advantages and disadvantages women face during certain phases, and why lifting weights at a certain age is very important. The topic of Collagen, and other supplements such as Creatine, and Aminos (BCAA’s) is discussed and how to use them and what to expect. We touch on refeed days and carb intake to get a caloric bump or just a nice pump for those muscles of yours. We finish off our episode with fasting, and how you should listen to your body and find what feels right for you.

We welcome Chris Irvin to the Better Show this week, a health researcher, writer and educator on all things low carb and keto for the masses. He has written such titles as ”Keto Answers”, “Mommy Do I Have to Eat This?” as well as hosting a podcast you may know of already, “Perfect Keto”. Today we started the episode with a brief discussion about raising children as Chris is a recent father, and quickly dove into the Keto Diet. We touch on how the science and data has been updated on ketosis and what type of Ketone levels he prefers. We chat about exogenous ketones and how they can be used for boosting things such as brain function and mental alertness. We talk inflammation, protein misconceptions and how important protein is later in life. We touch on the recent cholesterol craze before rounding out our discussion with glycation, before hearing all about Biohealth and Chris’s other endeavours.

This week’s episode features the one, the only, Mama Gena. Regena Thomashauer is a New York Times Best-Selling author, teacher, and the founder of the School of Womanly Arts. We talk about the reasons behind why she named her book Pussy, and the power of the word. We talk about how women are the biggest untapped source of pleasure. We define it, we explore it, and learn how to integrate it into our daily lives. We talk about pleasure’s link to desire, sex, and anything in life that makes you happy that brings you pleasure. We let each other brag about our accomplishments, and the importance of sisterhood, before Mama Gena leaves you Betties with a golden nugget to pass on to the other amazing women in your lives.

The Better show welcomes Dr. Bret Scher this week, he is an accomplished cardiologist and medical director of The Diet Doctor along with hosting the Diet Doctor Podcast. He is a practising clinician in several states, and came on our show to get nerdy with us. We discuss the traditional allopathic care model around Lipides, and how doctors may not be up to speed on the latest literature and research coming out on certain topics. This opened the door to a deep dive on cholesterol, the LDL science, labs and panels. We talk about the Ketogenic diet and how it may have a positive effect on lipids and what happens when we begin a keto diet. We touch on the thyroid and how women might be more sensitive while on the Keto Diet. Dr Scher weighs in on intermittent fasting before we finish off the podcast to tell you what the best diet truly is.

This week we hear from the prolific sleep master himself, Dr. Michael Breus. An expert in all things slumber, Michael’s insight into sleep has helped countless people, and that person might be you. We begin with a breakdown of the sleep cycle, and how important certain stages are to feeling refreshed and well rested everyday. We discuss the use of pharmaceutical sleep aids such as Ambien, Lunesta etc as well as the use of CBD and Melatonin. The topic of how finding one’s Chrono Type can be life changing, and how embracing it can really benefit people and their partners. We touch on whether napping is a good thing or not, and what the best length of nap is…this will be up for discussion I’m sure. Dr. Breus showcases the impacts of eating and exercising before sleep, and the importance of a bedtime routine. We finish this episode of the Better show by weighing in on the age-old debate of whether couples should sleep separately or not. There were so many topics left untouched so we will most definitely be having The Sleep Doctor back on the show, and look forward to him imparting even more information for all of you kind listeners.

In today’s episode we welcome Robert Sikes aka the Keto Savage to the Better show. Robert is a self-made fitness professional and entrepreneur, bringing the success of the Keto Diet along with him. We deep dive into the different stages of body building while on keto, including the muscle building and cutting phase pre-show. Robert lets us into his past, divulging his disordered eating and hormone imbalances which led him to the Ketogenic Diet. We talk about the common mistakes he sees in nutrition and macros pertaining to competing, the importance of the Reverse Diet & a Calorie Runway as well as how he likes to train and fuel himself for an upcoming show. We touch on his recent introduction to fatherhood, and his wife’s labour recovery & reintroduction to weight training post pregnancy. Robert has become an expert in this field and has filled some gaps with his product line including the Keto Brick, his new book and his coaching. Lots of insight in this episode and we will be excited to have him on again in the future.

In this week’s episode, we welcome Layne Norton, founder of BIOLAYNE. He has a Bachelors in Neuroscience, and a PHD in Nutritional Sciences, so we had a lot to cover here on the Better Show. We revisit the age old discussion of Calories in & Calories out, along with Metabolic Adaptation. We debunk some myths about protein intake and it’s effect on key organs in the human body. We also chat about the behavioural side of fat loss, and accountability when it comes to dieting, and tracking your progress but alas, we are all human. We round out the podcast with Layne’s opinion on women fearing body building will make them look too muscular, and the lifestyle shift needed for those who want to make a fundamental change in regards to their health.

In this episode, Dr. Stephanie interviews Dr. Kara Fitzgerald, one of the leading experts and clinical researchers on DNA methylome and its influence on Aging. They do a deep dive on her most recent study and it’s conclusions. They talk about the scientific race towards immortality, funded by billionaire tech giants and large governing bodies. You’ll learn how your genetics can be influenced by your previous generations, and how you can change the direction of your genes. Lifestyle. Diet, and stress management are key factors for a long life, but the science is getting more and more advanced. We wrap up this week’s podcast with a chat about Kara’s recent introduction to motherhood, and her sentimental scientific discovery for non-biological parents like herself. What a great guest to have on the Better show, and we look forward to chatting with her again in the future!

In this episode, Dr. Stephanie welcomes Emily Fletcher to the Better show for the 3rd time to discuss a rather taboo subject…the female orgasm and our sexual desire. Emily speaks on sexual energies, and how they manifest within, along with using orgasm to connect with your partner on a divine level, and potentially to connect with a higher power. They explore what society might be like if balance was restored to the sexes in terms of gender roles in the bedroom. You’ll learn about some historical misconceptions about Mary Magdalene and her famed misrepresentation of being a “slut”.

In this masterclass episode, we discuss weeks 3 and 4 of your menstrual cycle. In week 3 of your menstrual cycle, we discuss how your hormones will optimize your body for pregnancy. You’ll learn about the numerous health benefits your hormones give your body in this part of your cycle, how timing is everything when it comes to conceiving, and what impacts this may have on your fasting and movement goals for the week. In the discussion of week 4, you'll understand how this week is focused on rest, recovery, and reflection. As well as, nutrition and the need for additional calories, how to approach fasting, and how to modify movement.