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PODCAST

BETTER! Muscle, Mobility, Metabolism & (Peri)Menopause with Dr. Stephanie

Dr. Stephanie Estima

Dr. Stephanie Estima shares insights on women"s health & menopause, featuring expert discussions on nutrition, fitness, hormones, stress management, performance, recovery, longevity, health span, mental resilience, and energy production. We discuss complex science and then alchemize it into actionable items for every day living. The ultimate goal with this podcast is to assist you in making informed decisions about your health, whether you"re seeking relief from menopausal symptoms, struggling

health & fitness alternative health

All Episodes

01:54:13

Muscles, Nutrition & Supplements to Temper Cognitive...

BETTER! Muscle, Mobility, Metabolism &... ·

2024/01/15

Dr. Tommy Wood is a Neuroscientist, Researcher, and Athletic Performance Consultant and in this episode, he and Dr. Stephanie explore the crucial links between muscle strength, nutrition, and brain health, addressing age-related decline and prevention.Dr. Wood, a distinguished scholar with extensive expertise, also covers topics ranging from the impact of muscle on cognitive health to nutrition strategies for optimal aging. The episode also delves into systemic inflammation, omega-3s, and

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01:34:14

Menopause Bootcamp: Hormone Therapy, Weight...

BETTER! Muscle, Mobility, Metabolism &... ·

2024/01/08

In this conversation, Dr. Suzanne and Dr. Stephanie explore the intricate journey from perimenopause to menopause, shedding light on the clinical indicators and hormonal shifts that mark this transformative phase. Join them as they unravel the mysteries of FSH, LH, thyroid, and the fascinating grandmother theory of evolution.Dr. Suzanne also shares insights on diverse aspects of menopause. From the impact of estrogen changes on incontinence, sexual function, and vasomotor disturbances, to a

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01:39:19

Skin Care, Botox & Hair Loss Remedies with Dr. Tony...

BETTER! Muscle, Mobility, Metabolism &... ·

2024/01/01

Dr. Tony Youn (America's Holistic Plastic Surgeon) is an expert in skincare and beauty and in this episode, he and Dr. Stephanie dive deep into the world of skin, aging, and the holistic approach to maintaining youthful skin.This episode is a candid conversation about collagen degradation, elastin maintenance, and the essential beauty routines for morning and night. Discover the secrets to an ideal skincare routine, and for those who love going the extra mile, explore additional skincare practices,

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00:27:26

Questions to Ask Yourself for a BETTER 2024

BETTER! Muscle, Mobility, Metabolism &... ·

2023/12/25

In this solo episode with Dr. Stephanie, she prepares you for the new year. To do that she shares with you a few questions that emphasize valuing ourselves, not seeking approval, and focusing on self-worth. She also discusses navigating obstacles, encourages self-reflection, and shares her own annual planning process.Remember, we are in the business of turning dreams into memories and Dr. Stephanie hopes that with the help of this episode, you will do the same in your year to come.Resources

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01:43:16

A Masterclass in Flexible Dieting, Protein &...

BETTER! Muscle, Mobility, Metabolism &... ·

2023/12/18

In this special re-release, Dr. Stephanie dives deep into Alan's wealth of knowledge, exploring his influential work and notable clients. Alan shares his contributions to scientific literature, from popular magazines to peer-reviewed journals. Alan doesn't just stop at research; he brings his expertise to the field, designing programs for recreational enthusiasts, professional athletes, and everyday individuals striving to be their best.In this episode, Alan and Dr. Stephanie give you a masterclass

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01:33:52

Fat Accumulation & Female Metabolism with Dr....

BETTER! Muscle, Mobility, Metabolism &... ·

2023/12/11

Dr. Bikman is an expert in the intricate topic of fat metabolism, specifically exploring how fat cells transform from reproductive to menopausal years and the metabolic implications of this transition. This conversation also covers insulin resistance and sensitivity throughout the menstrual cycle, addressing female-specific disorders, optimal protein sources, and the nuanced mechanisms of different types of fat.With a deliberate focus on empowering women to embrace a positive perspective on fat, the

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01:48:13

Hormone Optimization: Testosterone, HRT, Hair Loss &...

BETTER! Muscle, Mobility, Metabolism &... ·

2023/12/04

In this rebroadcast of the original conversation from earlier this year, Dr. Kyle Gillett and Dr. Stephanie embark on a deep dive into the intricate world of hormones, with a special focus on androgens. During the conversation they touch on the critical role of sleep, discuss the complexities of PCOS, and delve into the mysteries of hair and hair loss. They also explore TRT, or testosterone replacement therapy, and the broader spectrum of hormonal replacement therapy for women.Dr. Kyle also shares

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00:59:45

Mitochondria, Muscle Mass, and Urolithin A with Dr....

BETTER! Muscle, Mobility, Metabolism &... ·

2023/11/30

Dr. Anurag Singh joins Dr. Stephanie to shed light on the potential health benefits of Urolithin A. This compound, found in foods such as pomegranate, raspberries, pecans, and walnuts, has been linked to improved muscle function, cardiovascular health, brain cognition, skincare, and more by boosting mitochondrial function.Learn where Urolithin A is produced in the body, who benefits from it, and its impact on various aspects of life, from the immune system to brain health. Discover the science

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01:04:47

Lessons from the Pandemic from an ICU doctor with Dr....

BETTER! Muscle, Mobility, Metabolism &... ·

2023/11/27

Dr. Kwadwo is not only a dedicated healthcare professional but also a passionate researcher committed to optimizing ICU resources and improving access to palliative care without compromising quality. Join Dr. Stephanie and Dr. Kwadwo as they engage in a therapeutic and enlightening conversation about healthcare policy, with a particular focus on the COVID pandemic. They explore what went wrong, what went right, and the valuable lessons we can learn from this global health crisis. Together, they

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01:38:24

How to Manage Stress, Hormones, & Burnout with Dr....

BETTER! Muscle, Mobility, Metabolism &... ·

2023/11/20

Dr. Neha Sangwan is an internal medicine physician with a focus on addressing the root causes of stress, miscommunication, and interpersonal conflict. In this episode, Dr. Neha and Dr. Stephanie delve into the physical and psychological consequences of stress on the body. Dr. Sangwan explores topics like chronic fatigue syndrome, burnout, and the distinctions between burnout and depression. She also takes you on a journey of body mapping to help you identify signs of burnout and offers practical

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01:31:36

Masterpiece Lives Start with Masterpiece Days - A...

BETTER! Muscle, Mobility, Metabolism &... ·

2023/11/13

From understanding your ultimate game to the importance of gratitude, hope, love, and self-compassion, this conversation offers valuable insights for anyone seeking to make the most of their time and live with excellence. Don't miss this inspirational discussion on optimizing your potential and embracing the hero's journey.In their conversation, Dr. Stephanie and Brian explored the virtues essential for living a fulfilled life, emphasizing the importance of understanding our ultimate purpose. They

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01:17:37

Metabolic Flexibility, Muscle Mass & Foot...

BETTER! Muscle, Mobility, Metabolism &... ·

2023/11/06

Mark Sisson is the mastermind behind Primal Kitchen, a name you probably recognize from your fridge, and he's also the founder of the Primal Health Coach Institute. With a New York Times best-selling book, "The Keto Reset Diet," and the popular health and fitness blog, Mark’s Daily Apple, he's been a leading figure in the industry for over a decade.In this episode, Mark and Dr. Stephanie dive deep into the secrets of longevity and what it takes to live a long and healthy life. Mark, who's 70 years

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01:28:02

The Science of Muscle Growth, Muscle Strength & BFR...

BETTER! Muscle, Mobility, Metabolism &... ·

2023/10/30

Delve into the world of a very specific type of Blood Flow Restriction (BFR) training called Kaatsu with special guest, Steven Munatones, co-founder of Katsu Global. In this episode, Dr. Stephanie and Steven discuss the science behind BFR and how it can help you build bigger muscles with lighter weights. They also explore the differences between hypertrophy and strength, as well as the metabolic improvements brought about by BFR, including the impact on hormones like human growth hormone,

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01:09:13

Algae for Energy, Recovery, and Great Skin with...

BETTER! Muscle, Mobility, Metabolism &... ·

2023/10/26

Explore the incredible benefits of algae with Catharine Arnston. First, you need to know that it's not a supplement, but a true superfood. This episode focuses on two remarkable algae varieties: spirulina, a vibrant blue-green algae packed with collagen, B vitamins, and essential amino acids, and chlorella, another green gem with unique properties. Discover the differences between these algae powerhouses, when and how to incorporate them into your daily routine, and the science behind their

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01:27:59

Better Physical Performance, Cardiorespiratory...

BETTER! Muscle, Mobility, Metabolism &... ·

2023/10/23

In this episode, Erik and Dr. Stephanie explore how to determine the right intensity and duration of exercise for your body, essential metrics to monitor, and even the influence of the menstrual cycle on your training. They discuss training residuals, compensatory acceleration, sleep quality for women in their thirties, forties, and fifties, and ways to achieve better sleep outcomes for enhanced physical performance. Additionally, they touch on balancing the parasympathetic and sympathetic nervous

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01:47:50

Sleep Optimization, Recovery, & Performance with Dr....

BETTER! Muscle, Mobility, Metabolism &... ·

2023/10/16

Dr. Kirk Parsley has a remarkable background, joining the Navy SEALs straight out of high school at just 17 years old. During his SEALs tenure, he spent a decade living at the pinnacle of physical and mental health. Later, he pursued a medical career, graduating in 2004 and interning in obstetrics and gynecology, followed by a Navy residency in hyperbarics and diving medicine.In this episode, Dr. Parsley explores the profound impact of sleep on various aspects of our lives. They discuss its

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01:20:39

Build a Better Brain: Reverse Cognitive Decline,...

BETTER! Muscle, Mobility, Metabolism &... ·

2023/10/09

This episode is truly a thought-provoking conversation about Alzheimer's and its unique impact on women with none other than the legendary Dr. Dale Bredesen (who is making his fourth appearance on the show). Dale Bredesen, MD, received his undergraduate degree from Caltech and his medical degree from Duke University. He served as resident and chief resident in neurology at the University of California, San Francisco (UCSF) and as postdoctoral fellow in the laboratory of Nobel Laureate Professor

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01:30:32

How to Maximize Recovery, Performance and Resilience...

BETTER! Muscle, Mobility, Metabolism &... ·

2023/10/02

In this episode, Dr. Stephanie delves into the fascinating world of recovery optimization. Dr. Stephanie is joined by the incredible Kristin Holmes, the VP of Performance Science at Whoop, who boasts an impressive athletic and academic background. Together, they explore various aspects of recovery, from heart rate variability (HRV) to the influence of light, sleep patterns, and even menstrual implications on metabolism. Kristen touches on insulin resistance and the science behind it, offering

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01:25:48

Obesity, Circadian Rhythms & Bluelight Toxicity with...

BETTER! Muscle, Mobility, Metabolism &... ·

2023/09/25

Join Dr. Stephanie on a dazzling journey through the world of light in this illuminating podcast episode. Together with Matt Maruca, the CEO of Ra Optics, they dive into everything from the secrets of moonlight to the battle between sunscreen and sunlight. Discover how blue light toxicity from indoor living affects your hormones, drives obesity, and impairs detoxification, all while exploring the unexpected links between light, skin aging, appetite suppression, and even menstrual cycles. Tune in for

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01:30:52

Mastering Your Emotions, Pain, and Becoming Magnetic...

BETTER! Muscle, Mobility, Metabolism &... ·

2023/09/18

In this episode, we delve deep into the fascinating world of our brains and how they inform our behaviours. Dr. DeGangi’s latest book, “Energy Rising: The Neuroscience of Leading with Emotional Power,” serves as the focal point of our discussion. Together, we explore the concept of emotional power and its counterpart, emotional pain. Dr. DeGangi shares some of the transformative codes she has developed during her tenure, offering valuable insights into how we can enhance our emotional

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