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In this introspective episode of the Better Podcast, Dr. Stephanie shares a personal tradition of gratitude that she practices annually. This year, like last year, the gratitude episode involves reflecting on the past year and planning for a fulfilling 2025.
Dr. Stephanie delves into various aspects of life, including how time and money were spent, relationships, personal goals, and internal reflections. She also explores topics such as personal judgment, self-sabotage, and the manifestation of desired qualities. By reflecting on these areas, Dr. Stephanie aims to inspire you to introspect on your own life and foster personal growth as you embark on the new year.
Episode Overview:
0:03 Welcome to the End of 2024
1:20 Reflecting on the Past Year
3:55 Evaluating Relationships and Time
5:15 Financial Reflections and Spending Habits
7:50 Learning and Personal Growth
10:30 Filling Your Life Buckets
12:50 Self-Judgment and Inner Reflections
19:40 Daily Routines and Long-Term Goals
24:15 Embracing Your Weirdness and Fighting for What You Want
27:55 Encouragement & GratitudeQuestions Stephanie is asking herself:
* Where were you a year ago?
* Do you enjoy how you're spending your time?
* Am I happy with how my money is being spent?
* Who do I spend the most time with and are they filling my cup?
* What do you want to learn next?
* Are your buckets (or verticles) getting filled?
* Are you satisfied with your career?
* What can my most aggressive judgments about others tell me about myself?
* If you knew everything was going to be okay so you could create the best version of yourself, who are you?
* Do I take time to articulate and get clarity on my own thoughts before expressing them to others?
* Does my daily routine reflect my long-term goals?
* What do the things I envy in others tell me about what I really want to give to myself?
* What did the people who hurt me most in my life ultimately teach me?
* Do I embody the qualities of the person that I always dreamed of marrying?
* What is the most common way that I self-sabotage and what does that tell me about my unmet needs?
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From relieving chronic pain and stress to improving sleep and managing ADHD, Dr. Spiegel shares scientifically-backed insights and practical tips. Special emphasis is given to how women, particularly those in perimenopausal stages, can utilize hypnosis to navigate stress and improve overall quality of life. The conversation also delves into intriguing realms like sports performance and pain perception, highlighting how top athletes harness the power of visualization and focused hypnosis techniques.
Go to https://buy.reveri.com/login, create a free account, and select Yearly or Lifetime. Use code DRSTEPHANIE for 25% off at checkout!
Episode Overview:
0:00 Intro/Teaser
3:08 Hypnosis, High Performance, and Health
10:22 The Power of Hypnosis in Performance
23:05 Understanding Hypnotizability and Personal Response
27:19 Eye Movements and Hypnotizability
32:35 Trauma, Dissociation, and Hypnosis
45:06 Unlocking High Performance With Hypnosis
49:53 Hypnosis for Pain Management
58:05 Pain Reduction and HypnosisResources Mentioned in this episode can be found at https://drstephanieestima.com/podcasts/clinical-hypnosis-for-performance-stress-trauma-with-dr-david-spiegel/
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NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: Subscribe at https://estima.supercast.com/
--------------A huge THANK YOU to our sponsors who make the show possible:
BEAM MINERALS It is almost impossible to get all of your minerals from food alone, as much as we would like it to be so. And because of that, many of us are experiencing chronic health issues like fatigue, muscle cramping, hair loss, anxiety, and imbalances with our adrenals, our hormones, and our blood sugar. If you want to try Beam Minerals, head over to https://beamminerals.com/better for 20% off of the entire store.
EMBR LABS A hot flash happens when the brain sends a false signal that says you’re too hot. And now there's a way for you to manage hot flashes in perimenopause and menopause with the Embr Wave 2. This thermoregulation device looks like a gorgeous bracelet, and with the push of a button, you can cool off. Go to https://embrlabs.com and use code DRSTEPHANIE for 15% off.
TIMELINE Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.
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Eksik bölüm mü var?
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Tamsen Fadal opens up about the big changes her documentary, M Factor, and her new book, How to Menopause, are making. This episode talks about the often-overlooked stuff about perimenopause and menopause, like how women don’t get enough info or support. Tamsen shares how she went from having mysterious symptoms to making really helpful resources for women.
Episode Overview:
0:00 Intro/Teaser
3:08 Navigating Menopause
5:06 Collaborative Documentary on Women's Health
11:50 Seeking Proper Medical Advice and Support
17:32 Breast Cancer, Hormones, and Patient Advocacy
23:11 Improving Health Through Lifestyle Changes
30:00 The Benefits of Walking Exercise
36:13 Prioritizing a Healthy Sex Life
38:08 Managing Symptoms With Hormones
41:38 Benefits of TestosteroneResources mentioned are available at https://drstephanieestima.com/podcasts/how-to-menopause-with-tamsen-fadal/
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NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: Subscribe at https://estima.supercast.com/
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A huge THANK YOU to our sponsors who make the show possible:
EQUIP's new exceptional-tasting coffee is mold-free and made using regenerative and sustainable practices. Visit https://EquipFoods.com/better and use code BETTER to get 20% off your first order.
BON CHARGE's Red Light Face Mask and Red Light Neck and Chest Mask have helped me achieve terrific skin this year. Learn more about red light therapy at https://boncharge.com/better. Use code BETTER at checkout to get 15% off.
BEAM MINERALS replenishes minerals so many of us are missing that contribute to health issues like fatigue, muscle cramping, hair loss, anxiety and more. Visit https://www.beamminerals.com/better and get 20% off your first order.
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Dr. Stephanie Estima dives into the fascinating world of women’s menstrual cycles in this live recording from the Health Optimisation Summit in London. With humour, science, and personal anecdotes, she challenges common myths about menstruation and menopause, offering actionable strategies to optimize health, fitness, and nutrition during each phase of the cycle. Dr. Stephanie breaks down the hormonal fluctuations and explains how to adapt workouts and diets to match your body’s natural rhythms, transforming these phases from frustrating to empowering. Don’t miss this empowering session—it’s time to sync with your cycle and thrive!
Episode Overview:
0:00 Intro/Teaser
6:13 Female-Focused Fitness Program Fails
14:38 Understanding the Menstrual Cycle Stages
19:11 Optimizing Women's Health Through Muscle
26:01 Training for Women's Health
31:56 Training and Nutrition During Menstrual Cycle
37:07 Transitioning From Skinny to Strong
41:26 Empowering Women's Health DiscussionDownload Dr. Stephanie's slide deck for your reference http://drstephanieestima.com/wp-content/uploads/2024/12/HOS-2024-Dr.-Stephanie-Estima-Final-3.pdf
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NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: Subscribe at https://estima.supercast.com/
--------------
A huge THANK YOU to our sponsors who make the show possible:
CAROL BIKE
This is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.comTIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.COLDTURE
And cold water immersion has been shown to have great success with hot flashes, balancing our stress responses. It gives a metabolic boost. It aids in muscle recovery and performance. And of course, Coldture is offering an exclusive discount. Visit https://coldture.com and use the code BETTER for $200 off of your next Coldture tub. -
Dr. Mariza Snyder is a functional practitioner and hormone expert, with a wide understanding of women's hormones and metabolic health. In this episode, Dr. Mariza shares insights from her own perimenopausal journey, including the hormonal ups and downs along with practical solutions for managing the hormonal rollercoaster.
Episode Overview:
0:00 Intro/Teaser
11:33 Hormonal Migraines
21:53 Concussion Recovery & Daily Challenges
25:42 Perimenopause Management
31:16 Perimenopause Symptoms and Progression
41:47 Blood Sugar Responses & Mindset
47:07 Blood Sugar and Diet Management
54:49 Blood Sugar, Sleep, and Nutrition
1:00:55 Importance of Sleep Routine & Bedtime Transition
1:07:58 Progesterone vs. Progestin
1:18:30 Hormone Therapy for Perimenopause Symptoms
1:24:07 Estrogen Creams and Testosterone in Perimenopause-------------- NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: Subscribe at https://estima.supercast.com/ --------------
Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/the-perimenopausal-rollercoaster-hormones-blood-sugar-migraines-with-dr-mariza-snyder/
We are grateful to our sponsors:
BEAM MINERALS
Beam Minerals contains every single mineral that you lose during perimenopause and menopause, and there is a meaningful dose here with close to 100% bioavailability. All you have to do is take a shot of liquid every morning to replenish your mineral stores and ease the symptoms that you might be experiencing. Head over to https://beamminerals.com/better and use the code BETTER for 20% off.BON CHARGE
My favourite product from Bon Charge is their infrared sauna blanket. You don't need a dedicated space in your home for it, it folds up, it goes with you wherever you are. And BonCharge ships free worldwide on every sauna blanket. Head over to https://BonCharge.com/better and use discount code BETTER at checkout for a 15% discount.TIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order. -
Jennifer Scheinman delves into the fascinating world of skin, muscle, and immune health during perimenopause and menopause. This episode focuses on Urolithin A, a powerful new compound that can help you age gracefully. Jennifer shares how Urolithin A enhances skin’s glow and elasticity by supporting collagen and moisture, making it a game-changer for issues like dryness, sensitivity, and those stubborn dark spots.
Plus, if you're looking for ways to stay strong and energized, you’ll love her insights on how this compound can boost muscle strength and endurance. She even reveals how athletes benefit from Urolithin A and the science behind it, thanks to exciting research from Timeline Nutrition. This episode is packed with tips to help you tackle midlife changes with confidence and vitality!
Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.
BONUS! During Timeline's Black Friday/Cyber Monday sale, you can get 40% off nutrition and skincare! Use this link to save only from Friday, Nov. 29 (12 a.m. PT) to Monday, Dec. 2 (11:59 p.m. PT).
Episode Overview:
0:00 Intro/Teaser
4:20 The Power of Urolithin A
14:18 The Role of Estrogen in Skin
26:21 Skin Aging and Collagen Synthesis
30:56 Benefits of Urolithin-a Skincare Products
42:18 Muscle Health and Urolithin A Benefits
49:57 Urolithin A Impact on Recovery
1:00:08 Benefits of Simplified Skincare RoutineResources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/urolithin-a-for-skin-muscle-immune-health-with-jennifer-scheinman/
Bio:
Jennifer Scheinman, MS, RDN, CDN, is a distinguished Registered Dietitian Nutritionist with over 20 years of experience in the nutrition and wellness field, having contributed to leading health institutions across the nation. With a master’s degree in Integrative and Functional Nutrition and advanced training in bioenergetics, Jennifer possesses a deep understanding of how nutrition impacts cellular health and longevity. As the Senior Manager of Nutrition Affairs at Timeline Nutrition, she educates healthcare professionals and consumers on the critical role of cellular health and Urolithin A in aging. Additionally, Jennifer is a respected speaker and writer, and she actively coaches clients to optimize their nutrition for improved vitality and a longer healthspan. More at https://nextjenhealth.com/We are grateful to our sponsors:
EQUIP COLOSTRUM GUMMIES
Core colostrum contains growth and signalling factors that will help repair intestinal damage and connective tissue issues. You can take them with or without food anytime, and they are a delicious sweet treat that is going to help repair your digestive tract. If you are interested in learning more, go to https://EquipFoods.com/better and use code BETTER to save 20% off your first order.
KETONE IQ
I have some KetoneIQ on tap right beside my home gym to help with mental clarity, endurance and recovery, which is very important for those of us who are lifting heavy weights (right, ladies?). If you are looking to try ketones and to level up your training, your recovery, and your mental focus, head over to https://ketone.com/STEPHANIE to get 30 percent off your first subscription order.
COLDTUREEmbrace the cold with Coldture, the simplest and most fun way to feel the benefit of cold water immersion from the comfort of your home without having to load up ice in the bathtub. Head on over to https://coldture.com/drstephanie and use code DRSTEPHANIE to get an exclusive discount.
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Darren Candow Ph.D. dives into the various advantages of creatine supplementation, including improved muscle performance, bone health, and brain function. Dr. Candow debunks common myths, such as creatine causing hair loss and kidney issues, and emphasizes the importance of combining creatine with exercise. Whether you're a newcomer or a seasoned gym-goer, you'll find valuable insights on optimizing your health and fitness with creatine.
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NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: Subscribe at https://estima.supercast.com/
--------------Episode Overview:
0:00 Intro/Teaser
3:33 Understanding Creatine for Health and Performance
6:10 Creatine Loading and Water Retention
25:45 Unlocking Creatine's Potential for Health
31:43 Creatine's Impact on Brain Function
38:08 Optimizing Creatine Dosage and Timing
44:50 Creatine and Caffeine Interference Effect
52:12 Myths and Facts About Creatine
1:02:08 Creatine and Health ImplicationsResources mentioned in this episode can be found at: https://drstephanieestima.com/podcasts/a-creatine-masterclass-myths-benefits-in-midlife-with-darren-candow-phd/
We are grateful to our sponsors:
CAROL BIKE
This is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.comEQUIP CORE COLOSTRUM
Colostrum has been shown to reduce inflammation, promote good gut flora, stimulate the growth of intestinal cells, strengthen the gut wall, and prevent intestinal permeability, also known as leaky gut. Head on over to https://equipfoods.com/better and use code BETTER at checkout to save 20% off of your order of core colostrum.BEAM MINERALS
Beam Minerals contains every single mineral that you lose during perimenopause and menopause, and there is a meaningful dose here with close to 100% bioavailability. All you have to do is take a shot of liquid every morning to replenish your mineral stores and ease the symptoms that you might be experiencing. Head over to https://beamminerals.com/better and use the code BETTER for 20% off. -
To hear this Ask Me Anything episode in its entirety, you're invited to join the EVEN BETTER! Premium Membership at https://estima.supercast.com/.
You'll be joining a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at https://estima.supercast.com/.
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Dr. Stephanie welcomes neurophysiologist and former world-class athlete Louisa Nicola. Together, they dive into the critical topic of brain health, with a focus on cognitive decline, dementia, and Alzheimer's disease—conditions that disproportionately affect women. Louisa, founder of NeuroAthletics, brings her expertise in helping athletes and investors optimize their brain function.
Episode Overview:
0:00 Intro/Teaser
3:08 Alzheimer's Disease
9:50 The Role of Amyloid and Tau Tangles
24:18 Protecting Brain Health Against Alzheimer's
28:06 Benefits of Exercise on Brain Health
42:16 Strength and Neurocognitive Training
52:48 Optimizing Brain Health With Omega-3s
56:51 Debunking Myths About Creatine
1:01:01 Optimizing Brain Health With Nutrition
1:13:36 The Power of Social Relationships
1:21:27 Connecting With Louisa Nicola--------------
NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: Subscribe at https://estima.supercast.com/
--------------Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/womens-brain-health-cognitive-decline-dementia-alzheimers-with-louisa-nicola/
Bio:
Louisa Nicola is a neurophysiologist, human performance coach, and the founder of Neuro Athletics, a consulting firm that works with elite athletes and high-level professionals to optimize brain health and performance. With a background as a former world-class triathlete representing Australia, she transitioned into neuroscience, earning her Master of Medicine in neurophysiology from the University of Sydney. Louisa now focuses on helping athletes and investors achieve peak cognitive and physical performance through cutting-edge neuroscience strategies, including EEG scans, lab tests, and cognitive assessments. She is currently pursuing her doctorate, studying the effects of resistance exercise on brain health. Louisa is passionate about optimizing brain function and longevity, particularly in women, by focusing on sleep, nutrition, and exercise.We are grateful to our sponsors:
BON CHARGE
Whether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code BETTER at checkout for a 15% discount.TIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.COLDTURE
Embrace the cold with Coldture, the simplest and most fun way to feel the benefit of cold water immersion from the comfort of your home without having to load up ice in the bathtub. Head on over to https://coldture.com/drstephanie and use code DRSTEPHANIE to get an exclusive discount. -
Dr. Maya Shetreat explores personal growth, activism, and the healing power of psychedelics and master plants. This episode emphasizes the importance of inner change, managing anger constructively, and navigating modern protest movements like Occupy Wall Street and Black Lives Matter.
Dr. Stephanie and Dr. Maya discuss the benefits of microdosing psychedelics, particularly for women, and explore ancient astrology, ayahuasca, and mushrooms, advocating for a balance of masculine and feminine energies. The episode also touches on quantum healing, perimenopause, mortality, and the potential of microdosing to enhance life. Overall, it offers a holistic approach to living, embracing interconnectedness and the complexities of life and the universe.
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NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: Subscribe at https://estima.supercast.com/
--------------Episode Overview:
0:00 Intro/Teaser
1:01 Psychedelics, Healing, and Personal Transformation
14:29 Harnessing Anger Through Physical Activity
24:03 Myth, Ritual, and Indigenous Healing
33:57 Science, Feminine Energy, and Mysticism
42:46 Connecting Science and Master Plants
53:30 Master Plants and Spiritual Connection
1:10:10 Quantum and Microdosing Perspectives
1:15:43 Ayahuasca Brewing and Microdosing Benefits
1:31:31 Honoring Women's Wisdom and PowerResources mentioned in this episode:
Dr. Maya’s first appearance on Better - https://drstephanieestima.com/podcasts/dr-maya-shetreat-plant-medicines-mushrooms-and-mdma/
Dr. Maya’s website - https://drmaya.com
The Master Plant Experience - https://drmaya.com/op/3-chapters/
Dr. Maya’s Instagram - https://www.instagram.com/drmayashetreat/
Creative Explained YouTube - https://www.youtube.com/@creative_explainedBio:
Dr. Maya Shetreat is an adult and pediatric neurologist who believes we can inhabit more than one identity. She has spoken around the world and been featured in the New York Times, NPR and Dr. Oz - and she also listens and talks to plants every day. She is a mystic and ancient astrologer who is grounded in mitochondria, the microbiome and mycelial science. She is an herbalist, artist, ceremonialist, urban farmer, and forager. She is the author of two books, The Master Plant Experience: The Science, Safety, and Sacred Ceremony of Psychedelics (2023) and The Dirt Cure (2016) which has been translated into 10 languages.We are grateful to our sponsors:
BEAM MINERALS
It is almost impossible to get all of your minerals from food alone, as much as we would like it to be so. And because of that, many of us are experiencing chronic health issues like fatigue, muscle cramping, hair loss, anxiety, and imbalances with our adrenals, our hormones, and our blood sugar. If you want to try Beam Minerals, head over to https://beamminerals.com/better for 20% off of the entire store.EQUIP COLOSTRUM GUMMIES
Core colostrum contains growth and signalling factors that will help repair intestinal damage and connective tissue issues. You can take them with or without food anytime, and they are a delicious sweet treat that is going to help repair your digestive tract. If you are interested in learning more, go to https://EquipFoods.com/better and use code BETTER to save 20% off your first order.ONESKIN
It’s time for a radical shift in skin care. Collagen levels drop 30% in the first 5 years after menopause. So, if you’re noticing your skin is becoming drier, duller, or less firm, there’s a scientific reason why. Use code BETTER at https://oneskin.co/better to get 15% off your first order.NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP
When you join Dr. Stephanie Estima's EVEN BETTER! Premium Membership, you'll join a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at https://estima.supercast.com/.
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Dr. Kelly Casperson is a world-renowned urologist and host of the 'You Are Not Broken' podcast. In this episode, we dive deep into distinguishing between good and bad sex, faking orgasms, and finding (or refinding) your body confidence. Dr. Casperson sheds light on genital urinary shifts in perimenopause, urinary incontinence, and the impact of hormonal changes. This essential discussion aims to remove shame and promote pleasure for all women and the men who love them. Don't miss this chance to enhance your knowledge of female sexual health and body autonomy.
Episode Overview:
0:00 Intro/Teaser
3:20 Unlocking the Secrets of Great Sex
11:10 Redefining Pleasure
17:28 Overcoming the Orgasm Gap
27:35 Understanding Female Anatomy and Pleasure
35:23 Navigating Female Anatomy and Hormones
43:30 Hormones and Menopause
50:02 Vaginal Care and Health Education
55:30 Understanding Bladder Leakage and HSDD
1:01:23 Challenging Uninformed Medication Use in Women
1:08:57 Dispelling Myths About Hormone Therapy
1:18:51 Optimal Testosterone Levels in Women
1:27:47 Smart Information on Healthcare AdviceResources mentioned in this episode:
You are Not Broken podcast - https://podcasts.apple.com/us/podcast/you-are-not-broken/id1495710329
Dr. Kelly’s book - https://kellycaspersonmd.com/you-are-not-broken-book/
Women’s Health Initiative - https://www.nhlbi.nih.gov/science/womens-health-initiative-whi
Vulvovaginal Atrophy - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2800285/
The use of antidepressants is linked to bone loss: A systematic review and metanalysis - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9568413/
Differences in Orgasm Frequency Among Gay, Lesbian, Bisexual, and Heterosexual Men and Women in a U.S. National Sample - https://pubmed.ncbi.nlm.nih.gov/28213723/
Dr. Kelly’s website - https://kellycaspersonmd.comBio:
Dr. Kelly Casperson is a renowned urologist dedicated to empowering women to lead fulfilling lives, especially around topics like sex, hormones, midlife, and communication. She hosts the popular podcast *You Are Not Broken*, which has garnered over 2 million downloads, and actively engages her 143k Instagram followers. In July 2023, her TEDx talk, "Why We Need Adult Sex Ed," gained over 230k views. Her forthcoming book, *You Are Not Broken: Stop ‘Should-ing’ All Over Your Sex Life*, will be published in September 2024 by Sheldon Press, and has received praise from leading experts. Kelly has been featured in *BuzzFeed*, *Oprah Daily*, *Goop*, and *Scary Mommy*.We are grateful to our sponsors:
BON CHARGE
I am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine. Head over to https://boncharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.TIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.BEAM MINERALS
It is almost impossible to get all of your minerals from food alone, as much as we would like it to be so. And because of that, many of us are experiencing chronic health issues like fatigue, muscle cramping, hair loss, anxiety, and imbalances with our adrenals, our hormones, and our blood sugar. If you want to try Beam Minerals, head over to https://beamminerals.com/better for 20% off of the entire store.NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: When you join Dr. Stephanie Estima's EVEN BETTER! Premium Membership, you'll join a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at https://estima.supercast.com/.
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Lisa Valente, a registered dietitian and Healthline nutrition editor, discusses essential nutrition and wellness strategies for midlife women. She debunks common nutrition myths, explores the importance of protein intake for women in perimenopause and menopause, and compares plant versus animal proteins.
This episode covers how to increase fibre for gut and hormonal health, manage 'menopausal munchies,' and provides practical meal prep tips for busy schedules. Emphasizing a balanced approach, they encourage flexibility and self-kindness in diet. Lisa also highlights the value of learning from life's challenges, such as bad days or mistakes, and introduces the concept of breaking the day into quarters for better balance in nutrition and wellness.
Episode Overview:
0:00 Intro/Teaser
4:31 Exploring Benefits of Protein Intake
13:29 Benefits of Fiber in Diet
18:09 The Importance of Dietary Fiber
25:30 Importance of Pre and Post-Workout Nutrition
30:48 Managing Hunger and Weight During Menopause
36:19 Balancing Protein and Fiber Intake
41:51 Tips for Increasing Protein Intake
47:50 Navigating Meal Prep and Sweeteners
57:57 Lessons in Imperfection and RecoveryResources mentioned in this episode:
Lisa on Healthline - https://www.healthline.com/authors/lisa-valente
Instagram - https://www.instagram.com/healthlineBio:
Lisa Valente is a registered dietitian with over a decade of editorial experience working with health and nutrition content. She loves breaking down complex science and health information, making it easier for people to understand while maintaining the accuracy and integrity of the content. Lisa holds a Master of Science in nutrition communications from the Friedman School of Nutrition Science and Policy at Tufts University and completed her dietetic internship at Massachusetts General Hospital.We are grateful to our sponsors:
CAROL BIKE
This is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.com.EQUIP COLOSTRUM GUMMIES
Core colostrum contains growth and signalling factors that will help repair intestinal damage and connective tissue issues. You can take them with or without food anytime, and they are a delicious sweet treat that is going to help repair your digestive tract. If you are interested in learning more, go to https://EquipFoods.com/better and use code BETTER to save 20% off your first order.COLDTURE
Embrace the cold with Coldture, the simplest and most fun way to feel the benefit of cold water immersion from the comfort of your home without having to load up ice in the bathtub. Head on over to https://coldture.com/drstephanie and use code DRSTEPHANIE to get an exclusive discount.NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: When you join Dr. Stephanie Estima's EVEN BETTER! Premium Membership, you'll join a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at https://estima.supercast.com/.
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Dr. Jessica Shepherd is a gynecologist and CEO of Modern Menopause. This episode focuses on perimenopause and menopause, specifically the signs and symptoms, hormone changes, and the impact on thyroid function. Along with Dr. Stephanie, she explores various treatments, including testosterone replacement therapy, to address issues like libido, tissue health, and muscle preservation. The discussion also covers practical lifestyle changes, such as resistance training, nutritional adjustments, and supplementation essential for women in perimenopause and menopause.
Episode Overview:
0:00 Intro/Teaser
3:36 Introduction to Menopause and Perimenopause
13:24 Understanding Hormone Therapy for Menopause
16:59 Testosterone Therapy for Women
22:54 Optimizing Women's Health Through Lifestyle Changes
33:53 Balancing Cardio and Strength Training
40:28 Optimizing Nutrition and Supplements for Aging
49:27 Finding Menopause Information and ResourcesTo see all the resources mentioned in this episode, go to: https://drstephanieestima.com/podcasts/muscle-health-libido-changes-in-menopause/
We are grateful to our sponsors:
BEAM MINERALS
It is almost impossible to get all of your minerals from food alone, as much as we would like it to be so. And because of that, many of us are experiencing chronic health issues like fatigue, muscle cramping, hair loss, anxiety, and imbalances with our adrenals, our hormones, and our blood sugar. If you want to try Beam Minerals, head to https://beamminerals.com/better for 20% off of the entire store.BON CHARGE
I am doubling down on this year for my best skin ever. The Bon Charge Red Light Face Mask helps with glowing, younger, firmer-looking skin with minimal effort or time AND without really changing your usual day or night routine. Head over to https://boncharge.com/better and use the discount code BETTER at checkout to get 15% off your entire cart.TIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP: When you join Dr. Stephanie Estima's EVEN BETTER! Premium Membership, you'll join a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at https://estima.supercast.com/.
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To hear this Ask Me Anything episode in its entirety, you're invited to join the EVEN BETTER! Premium Membership at https://estima.supercast.com/.
You'll be joining a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at https://estima.supercast.com/.
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Jayson Gaddis explores the nuances of sustaining healthy long-term relationships. He discusses self-reflection, setting boundaries, and open communication to enhance partnerships. Drawing on insights from Gaddis's book 'Getting to Zero,' the episode emphasizes resolving conflicts, mutual support, and tackling intimacy challenges, particularly relevant for women in perimenopause and menopause.
This episode includes practical tips like financial reviews and date nights, underlining the critical link between relational health and overall well-being. Resources from the Relationship School offer further support, making this episode a vital guide for middle-aged women seeking to strengthen their relationship dynamics.
Episode Overview:
0:00 Intro/Teaser
7:54 Challenges of Love and Hard Work
11:35 Exploring Healthy Relationships and Codependency
17:08 Building Secure Attachment Through Conflict Repair
29:00 Knowing When to Let Go
32:28 Navigating Mismatched Sex Drives in Relationships
39:51 Navigating Emotional Affairs and Relationship Repair
51:32 Impact of Divorce on Families
1:01:10 Maintaining Connection and Family Values
1:11:01 Impact of Relationships on HealthTo find the resources mentioned in this episode, please go to: https://drstephanieestima.com/podcasts/conflict-intimacy-in-long-term-relationships/
Bio:
Jayson Gaddis is an artist, best selling author, podcaster, speaker, coach, CEO, founder, human behavior specialist and relationship expert. He is the creator of Interpersonal Intelligence® and Present Centered Relationship Coaching® and has trained hundreds of coaches in 14 countries. His book Getting to Zero: How to work Through Conflict In Your High Stakes Relationships was #2 on the Wall Street Journal best seller list and was voted Editors Choice, Best non-fiction, and Best Leadership and Business book in 2021 on Amazon. He’s been married to his amazing wife since 2007 and has two beautiful kids. They live in Boulder, Colorado. When he doesn’t live and breathe this relationship stuff with his family, he pretty much gets his ass handed to him. He is the host of The Relationship School podcast: https://relationshipschool.com/relationship-school-podcastWe are grateful to our sponsors:
EQUIP CLEAN COFFEE
For mold-free coffee with regenerative and sustainable practices, preserved antioxidants, and an exceptional taste, head over to https://EquipFoods.com/better and use code BETTER in the checkout to save 20% off your first order.PRIMEADINE
Primeadine has been shown to support memory, cognition, heart health, balanced hormones, and improved hair growth and fullness. If you are interested in trying it out, go to https://OxfordHealthspan.com/DrStephanie and use code DrStephanie15 to get 15% off of your order.COLDTURE
Embrace the cold with Coldture, the simplest and most fun way to feel the benefit of cold water immersion from the comfort of your home without having to load up ice in the bathtub. Head on over to https://coldture.com/drstephanie and use code DRSTEPHANIE to get an exclusive discount.NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP
When you join Dr. Stephanie Estima's EVEN BETTER! Premium Membership, you'll join a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at https://estima.supercast.com/.
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Dr. Ted Naiman is the brain behind 'The PE Diet,' and on this episode, he unravels the mysteries of protein satiety and hedonic eating. Along with Dr. Stephanie, they dive into nutrition strategies for consuming protein, carbs, and fats, specially tailored for perimenopausal women.
Dr. Naiman shares his treasure trove of knowledge, including common fat loss mistakes, the protein leverage hypothesis, and the value of intermittent fasting—moderation is key, though! His takes on artificial sweeteners will make you rethink your food label literacy skills, with a myth-busting focus on substances like aspartame. Expect to leave with actionable insights for better health and a few chuckles along the way. Don't forget to share your thoughts in the comments below!
Episode Overview:
0:00 Intro/Teaser
4:45 Protein Leverage Hypothesis
8:08 Optimizing Satiety Through Protein Intake
10:55 Intermittent Fasting Benefits and Limitations
15:12 Protein Consumption for Body Recomposition
21:12 Optimizing Protein Consumption for Muscle Growth
29:52 Evaluating Protein-Carbohydrate Ratios for Nutrition
32:47 The Role of Insulin in Nutrition
35:49 Optimal Carbohydrate Intake for Health
46:51 The Role of Fiber and Satiety
54:38 Optimizing Fat Ratios for Satiety
1:08:22 Debate on Safety of AspartameTo view all the resources mentioned in this episode, go to https://drstephanieestima.com/podcasts/protein-carb-fat-intake-for-perimenopausal-women/
Bio:
Dr. Ted Naiman is a board-certified Family Medicine physician in the department of Primary Care at a leading major medical center in Seattle.His personal research and medical practice are focused on the practical implementation of diet and exercise for health optimization. He is the author of https://thePEdiet.comWe are grateful to our sponsors:
KETONE IQ
I have some KetoneIQ on tap right beside my home gym to help with mental clarity, endurance and recovery, which is very important for those of us who are lifting heavy weights (right, ladies?). If you are looking to try ketones and to level up your training, your recovery, and your mental focus, head over to https://ketone.com/STEPHANIE to get 30 percent off your first subscription order.TIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.BEAM MINERALS
Beam Minerals contains every single mineral that you lose during perimenopause and menopause, and there is a meaningful dose here with close to 100% bioavailability. All you have to do is take a shot of liquid every morning to replenish your mineral stores and ease the symptoms that you might be experiencing. Head over to https://beamminerals.com/better and use the code BETTER for 20% off.NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP
When you join Dr. Stephanie Estima's EVEN BETTER! Premium Membership, you'll join a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at https://estima.supercast.com/.
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Sal Di Stefano guides middle-aged women, particularly those transitioning from a focus on cardio, through the principles and practices of muscle growth and strength training. Sal dispels common myths about women 'bulking up' from strength training, highlighting benefits such as improved longevity, hormone balance, and metabolism boosts.
Key topics include the importance of sufficient rest, effective and safe lifting techniques, and advanced training methods like the rest-pause technique. Sal and Dr. Stephanie emphasize mastering proper exercise techniques, warming up correctly through 'priming,' and addressing specific needs for mothers to recondition abdominal and pelvic floor muscles. Sal encourages women to take pride in their age, enjoy well-structured workout plans, and to not be afraid to seek guidance from personal trainers if needed.
Episode Overview:
0:00 Intro/Teaser
5:06 Optimizing Strength Training Frequency and Volume
13:11 Optimizing Rest Periods for Strength
25:42 Mastering Strength Training Skills for Success
33:41 Maximizing Muscle Activation Through Proper Form
46:01 Exercise and Recovery for Optimal Health
55:56 Fundamentals of Fitness Optimization
1:07:06 Optimizing Strength Training Intensity and Form
1:11:10 Advanced Strength Training Techniques and Programs
1:15:33 Strength Training Success and MindsetFind all the reosources for this episode at https://drstephanieestima.com/podcasts/cardio-bunny-to-muscle-mommy-strength-training-for-women/
Bio:
Sal Di Stefano is a personal trainer and co-founder of Mind Pump Media and co-host of Mind Pump, an online radio show/podcast that is dedicated to providing truthful fitness and health information. He is also the designer of the Muscular Adaptation Programming System (MAPS Fitness Products). Sal is dedicated to prioritizing health over appearance, and he aims to shift the direction of the fitness industry from aesthetic and insecurity-based to one based on self-love and self-care.We are grateful to our sponsors:
CAROL BIKE
This is my favourite cardio for speed drills! Five minutes and done! One of the coolest things about the CAROL Bike is that it is AI driven so it gives you custom workouts based on your very own fitness level. For a limited time, you can get $100 off a CAROL Bike. Use the code BETTER at https://carolbike.comBON CHARGE
Whether you're an athlete looking to recover from intense workouts, a muscle mommy looking for some relief from the delayed onset muscle soreness, or just looking for relief from everyday muscle tension, the new Boncharge cold and heat therapy massage gun is your new best friend. Head over to https://BonCharge.com/better and use discount code BETTER at checkout for a 15% discount.ONESKIN
It’s time for a radical shift in skin care. This year I am doubling down on skin health and OneSkin is one of the ways I am getting my 40-year-old skin to behave like 20-year-old skin. Visit https://www.oneskin.co/?utm_source=partner&utm_medium=podcast&utm_campaign=BETTER and use the code BETTER at checkout to save 15%.NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP
When you join Dr. Stephanie Estima's EVEN BETTER! Premium Membership, you'll join a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at https://estima.supercast.com/.
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Dr. Rocio Salas-Whalen joins Dr. Stephanie to discuss a range of topics related to obesity, the obesity epidemic, and pharmacological treatments like GLP-1 agonists (e.g., Ozempic). They delve into how these drugs work, their effects on the body, and hormonal influences, particularly in women undergoing perimenopause and menopause.
Episode Overview:
0:00 Intro/Teaser
1:28 Ozempic and Hormone Therapy for Women
9:38 Exploring Peptide Effects on Behaviors
17:31 Weight Loss Challenges and Factors
19:32 Weight Loss Strategies and Muscle Maintenance
24:08 Misconceptions About BMI and Health
29:00 Weight Loss and Hormone Research
35:27 Benefits and Risks of Medication
43:58 Debunking the Myth of Microdosing
48:06 Off-Label Benefits of Testosterone Therapy
53:47 Embracing Menopause for Optimal LivingFor resources mentioned in this episode go to https://drstephanieestima.com/podcasts/ozempic-glp-1s-testosterone-for-women-explained/
Bio:
Dr. Rocio Salas-Whalen is a triple board certified physician with broad experience across all facets of endocrinology, with a particular emphasis on obesity, diabetes and thyroid disorders. She believes that every patient is different and that effective care must be customized according to individual needs. She is a strong advocate for prevention rather than treatment – especially in regard to obesity and diabetes. She performs in-office thyroid ultrasonography and fine needle aspiration biopsy of thyroid nodules.We are grateful to our sponsors:
BEAM MINERALS
Beam Minerals contains every single mineral that you lose during perimenopause and menopause, and there is a meaningful dose here with close to 100% bioavailability. All you have to do is take a shot of liquid every morning to replenish your mineral stores and ease the symptoms that you might be experiencing. Head over to https://beamminerals.com/better and use the code BETTER for 20% off.EQUIP
You can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.TIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order.NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP
When you join Dr. Stephanie Estima's EVEN BETTER! Premium Membership, you'll join a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at https://estima.supercast.com/.
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JJ Virgin is here to uncover the secrets to aging powerfully. In this episode, you will discover why building muscle, proper nutrition, and a positive mindset are crucial for maintaining your health and fitness at any age. Whether you're a fitness newbie or a seasoned pro, you'll find invaluable insights to inspire and empower your journey toward optimal health and powerful aging
Episode Overview:
0:00 Intro/Teaser
11:26 Optimizing Aging Through Strength and Power
17:32 Exercise for Healthy Aging
29:16 Effective Exercise Prescription for Women
42:06 Enhancing Workouts With Partial Reps
49:23 Protein and Nutrition for Healthy Aging
58:25 The Role of Protein in Health
1:07:04 Carbohydrates and Fasted Workouts
1:16:23 Optimizing Exercise for Post-Menopausal Women
1:26:35 Improving Metabolic Health Responsibly
1:36:46 Inspiration and Mentorship in AgingResources mentioned in this episode: https://drstephanieestima.com/podcasts/how-to-age-powerfully-transform-your-health/
Bio:
As a triple-board certified nutrition expert and Fitness Hall of Famer, JJ is the author of four NY Times bestsellers: The Virgin Diet, The Virgin Diet Cookbook, JJ Virgin’s Sugar Impact Diet, and JJ Virgin’s Sugar Impact Diet Cookbook. Her book, Warrior Mom: 7 Secrets to Bold, Brave Resilience, shares the inspirational lessons JJ learned as she fought for her son’s life.We are grateful to our sponsors:
NEUROHACKER
High NAD levels help our bodies by creating energy, maintaining healthy DNA, and protecting our cellular health. You can try Qualia NAD risk-free for 100 days by going to https://neurohacker.com/better and use the code BETTER at checkout to get 15% off of your order.PELUVA
These low-profile shoes are designed to let feet be feet. This smart-looking shoe allows for proprioception and retraining of the toe and ankle mortise. Peluva delivers comfort, function, and style so you can relax, realign, and strengthen your feet to build health with every step. Go to https://peluva.com/DRSTEPHANIE to get 10% off your entire order.COLDTURE
Embrace the cold with Coldture, the simplest and most fun way to feel the benefit of cold water immersion from the comfort of your home without having to load up ice in the bathtub. Head on over to https://coldture.com/drstephanie and use code DRSTEPHANIE to get an exclusive discount.NOW OPEN! EVEN BETTER! PREMIUM MEMBERSHIP
When you join Dr. Stephanie Estima's EVEN BETTER! Premium Membership, you'll join a community of women focused on actionable health goals, performance, and a well-lived life. You'll get early and ad-free access to the weekly Better! podcasts; action guides; "Ask Me Anything," solo, and bonus episodes; insights from the guest discussions coupled with recommendations you can use to build habits and routines; bonus content; and exclusive discounts. Subscribe at https://estima.supercast.com/.
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In this episode, Dr. Stephanie and Dr. Joe debunk common cancer myths while highlighting the importance of a nutrient-rich diet. Learn about the relationship between fibre consumption and cancer, the benefits and misconceptions surrounding coffee, and the impact of gut health on cancer. Whether you're interested in the evolutionary aspects of cell biology or practical dietary strategies to support cancer treatment, this episode offers actionable insights for maintaining a healthy lifestyle and reducing cancer risks.
Episode overview:
0:00 Intro/Teaser
03:40 Exploring the Nuances of Cancer
13:36 Understanding Cancer
19:14 Genetic Mutations and Cancer Risks
33:00 Alcohol Metabolism and Cancer Risks
41:54 Cancer Cell Metabolism and Dietary Interventions
49:12 Dietary Interventions in Cancer Treatment
1:00:32 Exercise and Immune System Function
1:04:14 Nutrient-Rich Diet and Cancer Prevention
1:11:45 Coffee Consumption and Cancer Risk
1:15:40 Debunking Common Cancer MythsResources mentioned in this episode: https://drstephanieestima.com/podcasts/cancer-myths-realities-preventative-measures/
Bio:
Dr. Joe Zundell received his PhD in Cancer Biology from the Wistar Institute and The University of the Sciences in Philadelphia, PA. USA. Through over 10 years performing lab work, Joe specializes in understanding the metabolic, epigenetic, and genetic contributions for cancers. Currently, he works within the private sector at a biotech company looking to advance targeted radiopharmaceuticals to better treat solid cancers. In his free time, he educates the public on social media about the complexities of cancer biology and how people can reduce their risks for developing cancers.We are grateful to our sponsors:
EQUIP collagen
You can use this grass-fed collagen daily, to take care of your hair, skin, nails, joints, and gut after resistance training workouts, or you can even bake with it because it tastes like dessert, not beef. Go to https://equipfoods.com/better and use the code BETTER for 20% off.
TIMELINE
Feeling tired and having no energy does not have to be your fate. Mitopure is a supplement and skin health line that helps improve energy at the level of the mitochondria so that you can continue to engage in the activities you love. Go to https://timelinenutrition.com/better and use code BETTER to get 10% off your order
APOLLO
The Apollo wearable supports women’s cycle and changing bodies by supporting the circadian and infradian rhythms so you can give your body what it needs when you need it — more energy, relaxation, focus, sleep, or calm. Go to https://apolloneuro.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off your order.
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