Episodes
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Join Dr. Stephanie on a deep dive into the mechanisms of sleep, exploring the hormonal changes in perimenopause and menopause, and her top strategies for sleep optimization.
In this episode, you will learn how to refine your sleep routine with proven methods and practices, delve into the relationship between hormonal shifts and their impact on sleep, harness the power of hormone replacement therapy for better sleep, navigate the unique sleep-related issues experienced by women in perimenopause and menopause and unravel the complex connection between depression and sleep quality - PLUS learn how to improve both.
Links for this episode:
https://symphonynaturalhealth.com/products/herbatonin-0-3mg
https://hellobetty.club/a-deep-sleep-dive-for-perimenopause-with-dr-michael-breus/
https://drstephanie.ehealthpro.com/
Episode Overview (timestamps are approximate):
00:00:00 - Understanding Sleep Cycles,
Dr. Stephanie explains the two stages of sleep, non-REM and REM, and the four stages of non-REM sleep.
00:09:11 - Impact of Poor Sleep on Health,
Dr. Stephanie talks about how poor sleep leads to chronic stress and inflammation, which affects the balance in the autonomic nervous system.
00:14:22 - Hormonal Changes in Perimenopause and Menopause,
Dr. Stephanie discusses the hormonal changes in perimenopause and menopause, particularly the decline in estrogen and progesterone levels that affect sleep quality.
00:22:02 - Strategies for Better Sleep,
Dr. Stephanie shares some practical tips for improving sleep, including establishing a regular sleep schedule, managing stress levels, avoiding caffeine and alcohol before bedtime, and creating a comfortable sleep environment.
00:30:15 - Importance of Napping,
Dr. Stephanie explains the benefits of napping for overall health and how it can help in making up for lost sleep. She discusses the ideal nap duration
00:15:00 - Understanding the Effects of Chronic Low-grade Inflammation on Energy Production,
Chronic low-grade inflammation can still produce energy, but it is less efficient, resulting in reduced ATP and glucose availability.
00:19:12 - Melatonin and Its Applications in Sleep,
Melatonin is crucial in sleep onset and reducing sleep efficiency.
00:25:21 - Melatonin Dosage and Quality Control,
Melatonin supplements vary in dosage and quality control, with some brands not accurately reflecting the dosage on the label.
00:29:36 - Herbitonin as Alternative Melatonin Supplement,
Herbitonin is a slow-release capsule that closely mimics the amount of melatonin humans produce. It is an alternative to traditional melatonin supplements that often contain supra-physiological levels of melatonin.
00:29:55 - Understanding Hormones and Sleep,
The importance of hormones in regulating sleep.
00:31:56 - Women's Reproductive Hormones,
Dr. Stephanie explains how women's reproductive hormones are different from men's and the importance of the circadian production of hormones.
00:33:29 - Progesterone and Sleep,
The episode delves into the role of progesterone in sleep, highlighting its hypnotic effect and respiratory stimulant properties.
00:36:49 - Estrogen and Anxiety,
The relationship between estrogen and anxiety, pointing out that declining estrogen levels during perimenopause and menopause can lead to an increase in fear and anxiety at night.
00:41:05 - Growth Hormone and Sleep,
The importance of growth hormone in regulating sleep and explains how growth hormone levels decline with age and various environmental stressors.
00:44:51 - Signs of Growth Hormone Deficiency,
Symptoms of growth hormone deficiency include decreased lean body mass, increased abdominal fat, insulin resistance, hypertension, high triglycerides, anxiety, depression, decreased bone density, and changes in physical appearance.
00:49:45 - Estrogen and Sleep,
Estrogen plays a role in the amount of time spent in rapid eye movement (REM) sleep and affects serotonin levels.
00:55:00 - Vasopressin and Urination,
Vasopressin is a hormone that helps regulate urine flow during sleep.
00:57:47 - Tips for Better Sleep,
To improve sleep quality, keep a journal of liquid and food intake and track transit time. Limit alcohol and caffeine intake, elevate legs before bed, and pee right before sleep.
00:48:09 - Women and Growth Hormone,
Women release growth hormone pulses differently than men and can achieve peak growth hormone secretion faster with resistance training or core temperature manipulation.
00:59:51 - Effects of Alcohol on Sleep,
Alcohol inhibits vasopressin, leading to increased urination and fragmented sleep. It also negatively impacts vitals.
01:02:59 - Sleep Hygiene Tips,
Regularity is key, especially waking up at the same time every day. Darkness is crucial, but the speaker does not recommend blackout blinds. Keep the room cold. Establish a wind-down routine and remove technology from the bedroom.
01:07:49 - Counterintuitive Approach to Insomnia,
Decrease time in bed to decrease association between bed and staying awake and increase sleep pressure.
01:14:08 - Women's Health and Sleep,
Women experience changes in hormones during perimenopause and menopause that can lead to sleep disturbances like insomnia and hot flashes.
01:19:15 - Men's Health and Sleep,
Men's sleep can be affected by sleep apnea and testosterone levels.
01:14:13 - Napping and Supplementation,
Dr. Stephanie discusses the benefits of napping early afternoon and some supplements that promote progesterone balancing.
01:18:56 - Depression and Sleep,
Dr. Stephanie talks about the increased risk of depression during perimenopause due to fluctuating hormone levels and poor sleep quality.
01:22:41 - Hot at Night,
Dr. Stephanie shares strategies to reduce overheating at night, such as wearing moisture-wicking sheets, using a fan, and reducing the room temperature.
01:25:13 - Improve Sleep Quality,
Tips to improve sleep quality during perimenopause, including setting a consistent sleep schedule, avoiding alcohol, and practicing good sleep hygiene.
01:26:05 - Wrap-Up and Call to Action.We’d like to thank our sponsors:
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The DNA Company – $50 discount using code “DRSTEPHANIE” at checkout.
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Cynthia Thurlow is a passionate nurse practitioner, podcast host, and wellness expert with a dedication to helping women of all ages achieve optimal hormonal health. As the host of the Everyday Wellness podcast, Cynthia has made it her mission to empower women with the knowledge and tools they need to maintain a healthy balance in their lives. With her extensive experience in the healthcare field and a deep understanding of the complexities of hormonal health, Cynthia is the perfect guest to join Dr. Stephanie Estima for an Ask Us Anything episode covering a range of hormone topics.
Links for this episode:
https://cynthiathurlow.com/
https://www.youtube.com/cynthiathurlow
https://cynthiathurlow.com/podcast/
https://www.instagram.com/cynthia_thurlow_/
The key moments in this episode are:
00:00:00 - Factors Affecting Body Fat Percentage,
00:02:45 - Ask Us Anything,
00:05:16 - Weight Training with Diastasis Recti,
00:11:59 - Postpartum Body and Rehabilitation,
00:15:08 - Understanding the Risks and Benefits of the Gardasil Vaccine,
00:20:19 - Natural Hormone Balance for Hashimoto's Patients,
00:24:39 - Differential Diagnoses for Low Estrogen in Hashimoto's Patients,
00:29:20 - Understanding the Importance of a Full Medical History,
00:29:58 - Iodine Supplementation for Seafood Intolerance,
00:34:41 - Reversing Thyroid Medication Dependency,
00:39:11 - Adverse Childhood Events and Autoimmune Disease,
00:40:48 - Being Real in a Big Platform,
00:43:48 - Moving from First Person to Third Person,
00:44:57 - Ideal Body Fat Percentage for Menopausal Women,
00:54:34 - Copper IUD and Menstrual Symptoms,
00:58:57 - Fertility Awareness Method,
00:45:30 - Importance of Body Fat Percentage,
00:47:33 - Impact of Hormones on Body Fat,
01:00:17 - Tips for Undisturbed Sleep,
01:01:18 - Sleep Starts When You Wake Up,
01:03:08 - Load Management,
01:08:52 - Progesterone and Sleep.
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off
Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Watch Better! on YouTube
Get yourself a copy of my best-selling book, The Betty Body
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Missing episodes?
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In a world where the perfect vulva is pushed by cosmetic surgeons and online forums, one expert is breaking down the reality of the female anatomy. But when it comes to labia hypertrophy and the incomprehensible husband stitch, who can women trust to make the right decisions for their bodies? Tune in for some straight talk that will leave you empowered and educated.
Dr. Jolene Brighten is a board-certified naturopathic endocrinologist, clinical sexologist, and prominent leader in women's medicine. She has gained international recognition as a speaker, clinical educator, and medical advisor within the tech community. Jolene is a faculty member at the American Academy of Anti-Aging Medicine and part of the MINDBODY Green collective. Her work has been featured in numerous prestigious publications such as Forbes, Cosmo, and The Guardian.
Episode Overview (Timestamps are approximate):
02:54 - Welcome
We’d like to thank our sponsors:
03:43 - Introducing Jolene
04:43 - Becoming a sex counsellor
07:26 - Vulva vs vagina and how it should look
10:24 - The History of anatomy textbooks
15:10 - The female body is the standard
17:27 - Labial hypertrophy surgery explained
19:07 - the most popular plastic surgery
22:29 - The “husband stitch” and why you are in charge
25:20 - Being “tight” is a fundamental misunderstanding
29:01 - Vaginal odour and discharge explained
31:17 - The best kind of lube
33:03 - How your vagina can bleach your underwear
35:08 - Losing your period is not healthy
36:44 - Should your vagina smell like yogurt?
42:51 - The main goal of the menstrual cycle
44:09 - Let’s talk about the hyman
49:12 - Insulin and glucose and their role on hormones
58:17 - The importance of stress management in perimenopause
01:01:08 - Why you need to stay hydrated
01:05:08 - You don’t get a medal for running yourself into the ground
01:12:05 - Embracing masculine and feminine energies
01:17:58 - Do I feel joy? Do I feel safe?Athletic Greens – redeem an exclusive offer here
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The DNA Company – $50 discount using code “DRSTEPHANIE” at checkout.
HVMN Ketones – get 10% off your order with Promo Code “STEPHANIE”
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Get ready to go back to the basics with Dr. Jeffrey Bland, the "father of functional medicine," as he guides us through the powerful concept that food is information for our bodies. He challenges us to step out of our comfort zones (literally) and shows us the various branches of the Immune System, including innate, acquired, and lymphocytes.
Also, discover how you can rejuvenate your immune system through simple lifestyle choices like diet, stress management, and exercise. And finally, explore the intriguing question of whether we can turn up our immunity too much and trigger autoimmunity. Join us for this refresher episode covering the basics to take control of your health today!
Links for this episode:
bigboldhealth.com
pro.bigboldhealth.com
Use the discount code: BETTER20 for 20% off (valid through 6/30/23).Study mentioned in the episode:
Public health lessons from the mid-Victorian working class dietEpisode Overview (timestamps are approximate):
5:41 - Dr. Bland’s history
11:35 - Problem(s) with the current medical system
14:40 - How to build your plate
17:21 - Weakening nutritious food through agriculture
24:20 - The diversity of the foods we eat
24:49 - Our five different taste types
28:40 - The rules about how to eat
31:21 - Our tastebuds are programmable
35:26 - Immune System 101
40:40 - Innate immunity
42:55 - Low Stress and Good Food
45:29 - How to rejuvenate your immune system
48:54 - How to take Himalayan Tartary Buckwheat
52:00 - The idea of “Rewilding”
54:57 - Can we boost immunity too far? ie. Autoimmunity
1:04:10 - Finding your personal dietWe’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
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Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Watch Better! on YouTube
Get yourself a copy of my best-selling book, The Betty Body
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Our guest, Dr. Michael J. Breus, is a clinical psychologist with more than two decades of experience in the sleep field.
As a sleep expert, Dr. Breus advises women going through perimenopause and menopause to establish a regular, consistent sleep schedule to manage the hormonal shifts associated with these transitions. He also recommends deep breathing, hydration, and getting sunlight.
"While there is no guidebook for managing menopausal sleep issues, these strategies can help to mitigate some of the symptoms associated with this transition," he says.
Dr. Breus stresses the importance of maintaining consistent sleep routines and creating a comfortable sleep environment. He also recommends moderate exercise, avoiding alcohol consumption, and using technology such as temperature-regulating pads.
While discipline in sleep routine is crucial, he stresses the importance of acceptance and relaxation, rather than trying to think oneself to sleep or worrying about lack of sleep.
Links for this episode:
https://thesleepdoctor.com/
https://www.facebook.com/thesleepdoctor/
https://twitter.com/thesleepdoctor/
https://www.instagram.com/thesleepdoctor/
https://www.tiktok.com/@thesleepdoctor
Episode Overview (timestamps are approximate):
4:05 - How menopause/perimenopause affects your sleep
8:21 - Can you “catch up” on sleep?
12:00 - How sleep changes around your cycle
16:31 - Instituting the daily nap
24:09 - When to nap during your cycling
27:12 - When to exercise for the best sleep
31:28 - Alcohol, dehydration and sleep
34:51 - How to use acceptance as a sleep aid
39:29 - Why you got to the bathroom during the night
46:02 - Should you breathe through your nose or mouth?
52:42 - Are you a side, back, or belly sleeper?
55:01 - Should you get a “sleep divorce?”
1:01:01 - Where to find Dr. Breus
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off
Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Watch Better! on YouTube
Get yourself a copy of my best-selling book, The Betty Body
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Today we’re joined by The Godfather of Intelligent Muscle Building®️ himself, Ben Pakulski! Ben (AKA the Pak-Man), is a Canadian IFBB professional bodybuilder and winner of the 2008 Mr. Canada competition who is currently a coach & mentor for high-achieving men. 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. This one is a jam packed episode…enjoy!
Links for this episode:
Real Love Book
The Body Keeps Score Book
Muscle Intelligence Podcast
Episode Overview:
0:00:00 - Intro
0:03:21 - Fitness goals differ between people
0:07:18 - Quality vs quantity for progressive overload
0:12:24 - A word from our sponsors
0:17:49 - Strength vs. muscle building
0:21:58 - Tips for training
0:29:13 - Signalling the body to grow
0:33:16 - Doing difficult things for resiliency
0:47:49 - The gap vs. the gain
0:52:20 - Ben’s nutrition approach
1:01:20 - Tapping into parasympathetic function
1:10:40 - How children affect our lives
1:20:10 - Outro
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off
Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Watch Better! on YouTube
Get yourself a copy of my best-selling book, The Betty Body
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Today we’re joined by happiness researcher Dr. Gillian Mandich! Gillian is a scientist on a mission to help people live their happiest life, a published researcher; two-time TEDx speaker and the founder of The International Happiness Institute of Health Science Research. In this episode she shares what happiness really is, how to practice happiness, how money affects our happiness and how to create happy kids. This conversation is filled with some incredible tips, so get your note pads ready!
Links for this episode:
Dr. Gillian’s Website
Dr. Gillian’s Instagram
Big Panda and the Tiny Dragon Book
Episode Overview:
0:00:00 - Intro
0:03:26 - How Dr. Gillian started studying happiness
0:08:00 - A word from our sponsors
0:13:25 - The definition of happiness
0:21:01 - The challenge of long-term happiness
0:27:19 - Happiness requires work & practice
0:31:36 - Toxic happiness: you can’t be happy all the time
0:41:28 - Happiness is variable
0:43:30 - The bittersweet emotion
0:49:11 - Psychological wealth
0:51:25 - North American expression of happiness
0:57:50 - How money impacts happiness
1:02:01 - What makes you happy?
1:05:10 - Cumulative happiness
1:09:48 - Rethink what happiness is
1:11:12 - Ways to cultivate happiness
1:15:10 - How media & news affects our happiness
1:19:11 - Creating happy kids
1:22:22 - Social connection is important
1:25:22 - Outro
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off
Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Watch Better! on YouTube
Get yourself a copy of my best-selling book, The Betty Body
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Today we’re joined by chiropractor and performance coach Dr. Jordan Shallow for a nerdy conversation all about muscles and stability. We talk about ways to improve your stability, exercises for testing it, and also break down the different parts of proprioception. Get your notepads for this one!
Links for this episode:
Jordan’s Instagram
Pre-Script
Episode Overview:
0:00:00 - Intro
0:03:14 - Why is stability important?
0:12:05 - A word from our sponsors
0:17:30 - Proprioception explained
0:40:01 - Improving stability
0:50:28 - Exercises for testing & practicing stability
1:02:21 - Proper RDL form
1:04:47 - Using stability to determine weight lifting loads
1:11:15 - The axis between skill and output
1:14:06 - Outro
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off
Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Watch Better! on YouTube
Get yourself a copy of my best-selling book, The Betty Body
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Chronic stress and adrenal dysfunction are more common than we think, and many of us may not even be aware of the symptoms. In today’s episode Dr. Izabella Wentz, PharmD, FASCP, an internationally acclaimed thyroid specialist and licensed pharmacist, breaks down what adrenal dysfunction really is, and some simple steps that we can take to combat it. Stay tuned for an exciting conversation!
Links for this episode:
The Adrenal Transformation Protocol
LMNT Electrolytes
Dr. Wentz’s Website
Dr. Wentz’s Instagram
Dr. Wentz’s Facebook
Episode Overview:
0:00:00 - Intro
0:02:12 - Origins of poor adrenal function
0:05:17 - How long it takes for someone to reach adrenal dysfunction
0:13:38 - A word from our sponsors
0:19:03 - How adrenal function relates to your thyroid
0:25:31 - Stress changes as you age
0:28:04 - Regular cortisol pattern and deviations explained
0:34:05 - Autoimmune cortisol patterns
0:38:10 - Overexertion when you have autoimmune disease
0:39:48 - People with chronic illnesses need more protein!
0:42:54 - Smoothies are easier to breakdown
0:44:39 - Top nutrient deficiencies in autoimmune patients
0:49:08 - Sodium & electrolytes to heal adrenal dysfunction
0:56:00 - Iron’s role in thyroid and adrenal health
0:58:54 - Outro
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off
Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Watch Better! on YouTube
Get yourself a copy of my best-selling book, The Betty Body
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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!).
**Fact Check From This Episode**
30 minutes of sun gives you approximately 20,000IU of vitamin D. This works out to around 1000 IU/minute, not 10 minutes which was mentioned in the episode. Depending on age, location (relative to the equator), time of day, and melanin pigmentation, this will vary.
Mentioned in this episode:
Last Episode: A Masterclass on Perimenopause (Pt. 1)
Amazon Storefront with all products from this episode
Cortisol Manager
Dr. Kyle Gillett Interview
LMNT
Jolene Brighten Interview
Episode Overview:
0:00:00 - Intro
0:03:01 - Supplement: Vitex
0:06:31 - Recommended Vitex dosage
0:08:20 - A word from our sponsors
0:13:35 - Supplement: Rhodiola
0:18:03 - Supplement: Ashwagandha
0:20:15 - Supplement: Phosphatidylserine
0:25:37 - Supplement: Magnesium (+ Stephanie’s current dosage)
0:28:49 - Supplement: Vitamin D
0:32:06 - Action items for healthy hair
0:38:18 - Recommended skin care
0:40:23 - Bioidentical: Progesterone
0:45:01 - Difference between progesterone and progestin
0:48:18 - Tip for progesterone cream application
0:50:11 - When should you think about TRT
0:52:26 - When to start using bioidenticals
0:56:50 - Outro
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off
Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Watch Better! on YouTube
Get yourself a copy of my best-selling book, The Betty Body
Join the Hello Betty Community here
Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money
Are you A Healthcare Practitioner? Join The Estima Certification Program Here
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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!
Links for this episode:
Dr. Stephanie's Lab PDF
Jennifer Kolari Interview
Emily Fletcher Interview
Jenn Mansell Breathwork
Sam Skelly Breathwork
Kelsey Ramsden Interview
Jason Prall Interview
Yoga Nidra
Alan Aragon Interview
Schinouusa Whey Protein
Episode Overview:
0:00:00 - Intro
0:02:18 - Definition of perimenomause
0:04:38 - Normal looks different for everyone
0:06:44 - The best time to take baseline hormone measurements
0:10:53 - A word from our sponsors
00:16:07 - Subtle symptoms of low progesterone
00:22:57 - The four phases of perimenopause
00:28:38 - Action items
00:29:40 - Prioritizing stress management
00:37:01 - Meditation and breathwork
00:41:48 - CBT and psychedelic therapy
00:47:54 - Yoga Nidra
00:50:31 - Exercise
00:59:05 - Movement program goals as a perimenopausal woman
01:03:48 - Stephanie’s current workout split
01:05:56 - Cardio
01:05:42 - Progressive overload
01:09:09 - Resistance training helps us with resilience
01:09:53 - Nutrition for perimenopausal women
01:19:25 - You can still have great sex
01:20:34 - Pelvic floor exercises
01:21:33 - Orgasms for stress management
01:23:26 - Intro to next week’s episode
01:24:38 - Outro
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off
Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Watch Better! on YouTube
Get yourself a copy of my best-selling book, The Betty Body
Join the Hello Betty Community here
Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money
Are you A Healthcare Practitioner? Join The Estima Certification Program Here
-
Today we’re joined by Alan Aragon, a nutrition researcher and educator with over 30 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement toward evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. 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. Get your pen and paper ready because this one’s a doozy…in the best way possible!
Links for this episode:
Alan's AARR Research Review
Alan’s Book “Flexible Dieting”
Study: How much protein in a single meal can be used for muscle building
Study: Animal vs Plant Protein
Quorn Protein
Study: SWAP MEAT
Episode Overview:
0:00:00 - Intro
0:02:36 - Interview begins
0:03:32 - The importance of flexible dieting
0:06:16 - Flexible dieting explained
0:10:02 - A word from our sponsors
0:15:41 - Nutrition isn’t black and white
0:19:09 - Total daily protein intake
0:24:50 - Protein for longevity as you age
0:35:30 - Aging isn’t linear, it’s exponential
0:37:25 - Ideal protein intake for sedentary individuals
0:39:39 - Ideal protein intake for athletic individuals
0:41:35 - Grams of protein per meal
0:46:01 - Eat protein earlier in the day
0:49:36 - Pre-bed protein to increase muscle mass
0:53:46 - Intermittent fasting challenges
1:05:45 - Osteoporosis in women
1:06:30 - Acute anabolic timing window
1:22:04 - When to have protein for an early morning workout
1:26:01 - When to supplement with creatine
1:28:01 - The best types of protein (animal vs plant)
1:43:47 - Nutrient deficiencies in vegetarians & vegans
1:50:34 - The controversial topic of transgendered sports
1:52:07 - Outro
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off
Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Watch Better! on YouTube
Get yourself a copy of my best-selling book, The Betty Body
Join the Hello Betty Community here
Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money
Are you A Healthcare Practitioner? Join The Estima Certification Program Here
-
Today we’re joined by the “Father of Biohacking”, Dave Asprey. Dave is a four-time New York Times bestselling science author and host of the Webby award-winning podcast The Human Upgrade. In this episode we cover topics from Dave’s new book Smarter Not Harder, touching on more efficient ways to exercise, the differences between animal & plant proteins, important vitamins & minerals, and how to accelerate your emotional wellbeing.
Links for This Episode:
Smarter Not Harder Book
Dave’s Website
Dave’s Podcast
Vitamin Dake
Episode Overview:
0:00:00 - Intro
0:02:01 - The difference between animal & plant proteins
0:09:03 - A word from our sponsors
0:14:28 - New study on animal & plant protein
0:16:50 - The benefits of animal protein
0:20:31 - Why working harder doesn’t work
0:23:34 - The smarter way to exercise
0:29:26 - Exercising using AI machines
0:37:39 - What happens when you rapidly deplete glycogen
0:42:49 - The problem with the gym industry
0:45:45 - The psychology of the “work harder” movement
0:50:09 - Phytic acid explained
0:57:26 - Dairy in America
0:60:03 - Oscillates & lectins and how they can affect you
1:04:02 - The importance of vitamins & minerals (plus Dave’s recommendations)
1:10:30 - Vitamin & mineral differences between men & women
1:14:40 - The reason for grey hair during the pandemic
1:17:09 - Working smarter not harder at becoming emotionally healthy
1:28:56 - Outro
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off
Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Watch Better! on YouTube
Get yourself a copy of my best-selling book, The Betty Body
Join the Hello Betty Community here
Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money
Are you A Healthcare Practitioner? Join The Estima Certification Program Here
-
Episode 300…we made it! Thank you to all the Betty’s for listening and making the Better! show what it is, we wouldn’t be here without YOU, our dedicated audience. Today we’re joined by Dr. Kyle Gillett, a holistic care doctor who’s practice includes preventative medicine, aesthetics, sports medicine, hormone optimization and many other crucial avenues. 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”.
Links for This Episode:
Kyle’s Instagram
Kyle’s Website
Gillett Health Podcast
Gillett Health YouTube
Gillett Health Instagram
Gorilla Mind
Episode Overview:
0:00:00 - Intro
0:09:00 - Interview Begins
0:09:41 - Myths around testosterone
0:11:57 - Baseline hormone lab measurements
0:14:45 - The 6 Pillars of Health
0:20:27 - Considerations when designing a diet
0:26:27 - What are androgens & what do they do
0:34:45 - Consequences of producing DHT
0:37:51 - Optimizing DHT in the body
0:40:18 - Extending your fertile window
0:47:31 - Supplements: L-Carnitine & Boron
0:58:30 - Controversy around TRT for women
1:01:16 - Contributing factors to hair loss
1:10:13 - How to improve sleep
1:16:10 - Alternative obesity treatments
1:25:40 - Simple tips to improve your diet
1:32:45 - The thermal effect of food
1:27:01 - Leptin’s role in the body
1:44:09 - Why some people don’t become obese
1:50:36 - Why you can’t overeat meat
1:55:51 - Outro
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off
Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Watch Better! on YouTube
Get yourself a copy of my best-selling book, The Betty Body
Join the Hello Betty Community here
Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money
Are you A Healthcare Practitioner? Join The Estima Certification Program Here
-
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!
Links for This Episode:
Tara’s Instagram
Tara’s Facebook
Tara’s TikTok
Inside Out Health Podcast
Tara’s Website
Episode Overview:
0:00 - Intro
8:15 - Interview Begins
9:21 - Misconceptions around weightlifting for women
15:52 - How weight lifting affects your body and hormones
19:00 - The easy way to get healthy…it’s not cardio
21:58 - The problem with running
28:11 - How stress changes as you get older & how to handle it
33:53 - Setting boundaries as a woman & mother
42:30 - Letting go of challenging relationships
45:18 - How to prioritize sleep & set boundaries around it as a parent
52:54 - How your health actions influence your children
56:37 - Use keto to help you as a woman
1:02:21 - Intensity in the gym: what’s best for you?
1:08:17 - How tempo changes what you’re training for
1:15:41 - Outro
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off
Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Get yourself a copy of my best-selling book, The Betty Body
Join the Hello Betty Community here
Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money
Are you A Healthcare Practitioner? Join The Estima Certification Program Here
-
In this episode, globally recognized consultant, mentor, speaker, and writer Africa Brooke joins Dr. Stephanie to discuss why she wrote her letter "Why I'm Leaving The Cult of Wokeness," the importance of vulnerability and honest conversations, and self-censorship. This is a deep episode full of many honest thoughts that will leave you questioning your own values and beliefs.
Links for This Episode:
Africa’s Letter “Why I’m Leaving the Cult of Wokeness”
Africa changed her mind about Jordan Peterson
Episode Overview:
0:00 - Intro
11:33 - (Interview Begins) Why Africa wrote her letter “Why I’m Leaving The Cult of Wokeness”
20:30 - How vulnerability impacts your life
25:02 - Finding peace & freedom through being honest and vulnerable
27:54 - Stephanie’s honest experience & thoughts during the “Covid Years”
37:04 - Open conversations that we need to be having about ideology
40:27 - What is self-censorship & why does it happen
46:29 - How anger drives fear
47:44 - How Covid restrictions impact children’s growth
50:18 - Why self-censored people get angry when you ask questions
54:11 - Does speaking honestly makes you “un-controllable”?
1:00:23 - Ideologies change quickly without questioning
1:01:55 - It’s dangerous to be out of touch with your capacity for evil
1:12:16 - How Africa changed her mind about Jordan Peterson
1:15:34 - Dr. Stephanie’s thoughts on Jordan Peterson
1:19:33 - Don’t judge, just observe your reactions to others
1:21:23 - Cultivate resilience, get curious & ask more questions
1:23:09 - Understanding does not mean acceptance
1:24:42 - Lowering your expectations but keep your standards high
1:32:20 - Whether you accept it or not, others will always have different opinions
1:37:04 - Outro
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here
FourSigmatic Use code DRSTEPHANIE for 10% off
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off
Schinouusa - Use code DR.ESTIMA10 for 10% off
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout.
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”
ILIA Beauty
Living Libations - Use code BETTER for 15% off
LMNT Electrolytes - A FREE 7-flavor sample pack!
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”
Follow Me On Instagram
Get yourself a copy of my best-selling book, The Betty Body
Join the Hello Betty Community here
Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money
Are you A Healthcare Practitioner? Join The Estima Certification Program Here
-
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!
Episode Overview:
0:00 - Intro
6:28 - Interview Begins
9:10 - Dr. Stephanie shares her current diet
19:21 - How to push yourself outside your comfort zone
24:35 - Debunking the myth that lifting heavy for women will make you bulky
30:34 - Dr. Stephanie’s skincare routine
37:23 - Dr. Stephanie’s hair routine
38:12 - How to make time for work, life & health
43:10 - Tips for family & meal time with children
48:42 - Dr. Stephanie’s playful side… revealing her alter egos!
51:00 - Learn a new language with Duolingo
53:05 - Creating a healthy relationship & nourishing your love life
59:29 - Relationships should get better as you get older
1:06:41 - Fun facts with Stephanie: The lungs are the biggest fat-loss organ
1:10:15 - You die twice in your life
1:12:15 - Dr. Stephanie’s dream come true date
1:15:48 - Your genes are not your destiny
1:19:21 - Stephanie on meeting Brie Larson (Captain Marvel)
1:23:08 - Why Dr. Stephanie’s mission and why her work is so important to her
1:31:59 - Outro
Links for This Episode:
AMA Instagram Post: https://www.instagram.com/p/CnXALPirwcH/?utm_source=ig_web_copy_link
Episode with Kashif Khan: https://podcasts.apple.com/ca/podcast/better-with-dr-stephanie/id1479074542?i=1000578384337
Carli Bybel YouTube channel: https://www.youtube.com/@CarliBel55
Living Libations Rose Glow Serum: https://ca.livinglibations.com/products/roseglow-serum
The Estima Certification Program: https://hellobetty.club/certification
We’d like to thank our sponsors:Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie
Schinouusa - Use code Dr.Estima10 for 10% off: https://www.qnihealth.com/
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie
FourSigmatic Use code DRSTEPHANIE for 10% off: http://foursigmatic.sjv.io/drstephanie
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off https://www.orionrlt.ca/?ref=Stephanie
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie
HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE” https://hvmn.me/STEPHANIE
ILIA Beauty - https://iliabeauty.nhuie7.net/c/3100059/679082/10539
Living Libations - Use code BETTER for 15% off: https://www.livinglibations.com/?a_aid=5dfa31948414c
LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement
Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima
Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com
Join the Hello Betty Community here - https://hellobetty.clubSign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money
Are you A Healthcare Practitioner? Join The Estima Certification Program Here
-
In this episode, we're joined by Dr. Benjamin Bikman, a renowned metabolic research scientist and Professor at Brigham Young University. 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.
Episode Overview:
0:00 - Intro9:00 - What is fat & the differences between brown and white fat
19:52 - How ketosis affects fat
23:05 - Is it possible to change white fat to brown fat?
28:58 - Fat storage location is determined by sex hormones
36:38 - How insulin sensitivity changes over the course of a menstrual cycle
43:02 - Differences in fat between male and females
50:06 - How fat changes during menopause
57:13 - What is glucagon & what does it do
59:42 - How protein affects glucose levels
1:05:51 - The ideal sources of protein
1:09:24 - Challenges for women with the vegan diet
1:11:45 - Plant vs animal protein
1:15:42 - Protein intake as you age
1:22:28 - How to augment the disposal of glucose
1:29:35 - Dr. Bikman’s meal replacement
1:35:45 - The importance of how you end a fast
Links for This Episode:
Last episode with Ben: https://podcasts.apple.com/ca/podcast/ben-bikman-on-why-we-get-sick-insulin-resistance-and/id1479074542?i=1000507284064
Ben Bikman glucagon talk: https://www.youtube.com/watch?v=z3fO5aTD6JU&ab_channel=LowCarbDownUnder
Survival of the Fattest book: https://www.amazon.com/Survival-Fattest-Human-Brain-Evolution/dp/B00W0WAP2Y/ref=sr_1_1?crid=107VPY9LAXFTD&keywords=survival+of+the+fattest&qid=1675101217&sprefix=survival+of+the+%2Caps%2C1087&sr=8-1
HLTH CODE meal replacement shake: https://gethlth.com/
We’d like to thank our sponsors:
FourSigmatic Use code DRSTEPHANIE for 10% off: http://foursigmatic.sjv.io/drstephanie
Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie
Orion Red Light Therapy - Use the code STEPHANIE10 for 10% off https://www.orionrlt.ca/?ref=Stephanie
Schinoussa - Use code STEPHANIE10 for 10% off: https://www.qnihealth.com/
BIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie
ILIA Beauty - https://iliabeauty.nhuie7.net/c/3100059/679082/10539
Living Libations - Use code BETTER for 15% off: https://www.livinglibations.com/?a_aid=5dfa31948414c
LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement -
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.
Topics Discussed:
Molly’s new bookThe function of mitochondriaHow your social life affects your healthRest & recovery as a woman in today’s societyHow your inner voice affects your stress levelsSigns of insufficient energy in your bodyA word from our sponsorsToggling mitohormetic stressors to become strongerA more moderate way to approach diets & nutritionThe importance of scaling your health goals throughout your cycleHow biohacking changes at different stages of lifeOptimizing love & relationships How to feel more safe in intimate situations & overcoming traumaAnything can be biohackedSign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money
Are you A Healthcare Practitioner? Join The Estima Certification Program Here
We’d like to thank our sponsors:
Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie
Schinouusa - Use code STEPHANIE10 for 10% off: https://www.qnihealth.com/
The DNA Company - $50 discount using code "DRSTEPHANIE" at checkout. https://www.thednacompany.com/drstephanie
ILIA Beauty - https://iliabeauty.nhuie7.net/c/3100059/679082/10539
Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima
Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com
Join the Hello Betty Community here - https://hellobetty.club
Links for This Episode:
Past BETTER! episode with Molly: https://podcasts.apple.com/ca/podcast/better-with-dr-stephanie/id1479074542?i=1000558578214
Molly’s Website: www.drmolly.co
Molly’s Instagram: https://www.instagram.com/drmolly.co/
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Holly Baxter joins us on the BETTER! show today with an in-depth and vulnerable discussion about body image challenges in the world of bodybuilding, struggles with eating disorders, and some great fitness tips for women! Holly is an experienced clinical dietitian, coach and trainer and believes good health should take a holistic approach. She has 2 world championship-level wins in Natural Fitness modelling and many other competitive bodybuilding highlights. She loves working with athletes and individuals who have a strong desire to improve themselves, and we hope this conversation helps you continue along your health & fitness journey.
Episode Overview:
0:00 - Intro
9:00 - Interview begins
10:40 - Holly’s background in athletics & fitness
16:07 - Behind-the-scenes challenges of bodybuilding
37:54 - Dealing with perfectionism
44:36 - External vs internal validation & success
48:49 - A word from our sponsors
54:00 - Weight training tips for women
1:05:14 - Paying attention to your menstrual cycle while weightlifting
1:14:03 - Optimal training session intensities explained
1:17:05 - Training with both cardio & weights
1:27:46 - Using a reversed diet & the benefits it provides
1:37:45 - Holly shares her past struggle with an eating disorder & overcoming it
1:56:36 - Outro
Sign up for my FREE MASTERCLASS: HEALTHY OFFERS - for health practitioners looking for strategies to earn more money
Are you A Healthcare Practitioner? Join The Estima Certification Program Here
We’d like to thank our sponsors:
Living Libations - Use code BETTER for 15% off: https://www.livinglibations.com/?a_aid=5dfa31948414c
LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima
FourSigmatic Use code DRSTEPHANIE for 10% off: http://foursigmatic.sjv.io/drstephanie
PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement
Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estima
Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com
Join the Hello Betty Community here - https://hellobetty.club
Links for This Episode:
Holly’s Book - https://hbnutrition.com.au/product/the-complete-reverse-dieting-guide/
Holly’s YouTube Channel -https://www.youtube.com/channel/UCw33382AK54Vd90P56EISig
Holly’s Instagram - https://www.instagram.com/hollytbaxter/
Holly’s Website - hbnutrition.com.au
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