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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

01:11:36

How to End Self-Criticism & Embrace Self-Compassion...

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

2024/06/03

Dr. Emma Seppälä is a renowned author and psychologist from Yale and Stanford University she delves into the concepts of intuition, emotional and mental sovereignty, and how to liberate ourselves from societal and self-imposed constraints. Along with Dr. Stephanie, they discuss the impact of trauma, self-loathing vs. self-compassion, intrinsic worthiness, and methods for deprogramming negative imprints through gratitude, breathwork, meditation, and forgiveness. This episode offers valuable advice,

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01:01:25

Strength Training, Confidence & Taking Up Space with...

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

2024/05/27

Alyssa Ages and Dr. Stephanie join forces to unravel the complex narratives surrounding strength training, challenging societal norms that equate health with thinness and worthiness with smallness. They explore the transformative power of strength training beyond physical appearance, touching upon its role in cultivating grit, reshaping our relationship with failure, and fostering courage and confidence.With refreshing candor, Alyssa confronts stereotypes and redefines notions of "bulky," advocating

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01:28:12

Graceful, Effortless Posture: How To Resist Gravity...

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

2024/05/20

Joining Dr. Stephanie is the incredible Annette Verpillot for a journey through light roast discussions, where they explore the broad strokes of posture's influence, followed by medium roast insights, delving deeper into the mechanics and intricacies. In the dark roast segment, they dive headfirst into the nerdy details, exploring everything from the vestibular system to semicircular canals.Throughout the conversation, they cover it all – from head to feet, and even the surprising importance of jaw

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01:25:50

Tired AF? Metabolic & Mitochondrial Secrets with Dr....

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

2024/05/13

Dr. Casey Means uncovers the ancestral roots of mitochondrial health and discusses the modern-day factors contributing to illness and fatigue. Both Dr. Means and Dr. Stephanie provide invaluable insights and actionable tips for optimizing health.Covering topics such as nutrition, sleep, stress, and lifestyle factors, this conversation offers a wealth of knowledge for listeners at any stage of their health journey. Tune in to discover the secrets to unlocking your full health potential and embarking

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01:32:09

Muscle Science for Women: Calories, Lifting Weights &...

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

2024/05/06

Ashleigh VanHouten gives us a deep dive into the world of muscle science and nutrition for women. Along with Dr. Stephanie, she explores the intricacies of muscle hypertrophy, shedding light on topics such as simultaneous muscle building and fat loss, bulking and cutting strategies, and the importance of progressive overload. Whether you're a seasoned weight trainer or just starting your fitness journey, this conversation promises to dismantle myths and provide invaluable insights for maximizing

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01:12:06

The New Menopause with Dr. Mary Claire Haver

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

2024/04/29

Menopause expert, Dr. Mary Claire Haver, a board-certified OB/GYN and certified menopause specialist joins Dr. Stephanie in this episode. From debunking fallacies from the Women's Health Initiative to discussing various hormone therapy options, including estrogen, progesterone, and different delivery methods, this episode equips listeners with essential knowledge. Whether you're experiencing perimenopausal symptoms or contemplating hormone therapy as a preventative measure, Dr. Haver provides

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01:13:05

Is Your Diet Starving Your Muscles? Protein...

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

2024/04/22

Dr. Donald Layman is the OG in the field of protein and amino acids. Dr. Layman's expertise spans decades, and his insights have revolutionized our understanding of protein's role in health, from athletic performance to combating obesity, diabetes, and cardiovascular issues.In this episode, Dr. Layman teaches you about the nuances between protein intake and amino acids, shedding light on the essential nine and synthesizable eleven amino acids crucial for our diets. Delving further, he and Dr

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01:05:15

Biohack Your Cycle: Fitness, Fasting & Stress...

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

2024/04/15

Biohacking expert Aggie Lal joins this episode for a dynamic conversation about cycle syncing for women's health. With Dr. Stephanie's expertise in nutrition and Aggie's comprehensive approach to biohacking, they delve into topics ranging from menstrual cycle variations to stress management techniques.Explore how nutrition, fasting, and training can be tailored to different phases of the menstrual cycle, and gain insights into emotional fluctuations and stress mitigation strategies. Whether you're a

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01:05:16

Seed Oils, Omega Fatty Acids & Body Composition with...

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

2024/04/08

Jessica Berman, the Chief Marketing Officer of BodyBio, delves into the fascinating world of seed oils, omega-6s, omega-3s, and their impact on our bodies' composition and overall health.In this episode, Jessica and Dr. Stephanie journey through the scientific landscape, dissecting terms like linoleic acid and ALA, and debunking myths surrounding the vilification of seed oils.Moving beyond the surface, they also explore the role of butyrate, its activation of GLP-1 agonists, and its profound

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01:05:41

Reverse Skin Aging: Science of Skincare with Carolina...

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

2024/04/01

Carolina Reis Oliveira’s journey is as impressive as her expertise in skin care. In this episode, she dives deep into the science of skin aging. Along with Dr. Stephanie, she explores and explains both intrinsic and extrinsic factors, from cellular processes to environmental exposures. Carolina also shares insights into inflammation, peptide therapy, and the transformative potential of innovative compounds like OS1.OneSkin is getting to the root cause of skin aging with OS1, a novel peptide that

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00:44:29

Heat, Healing & Hypertrophy: The Science of Saunas

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

2024/03/25

Dr. Stephanie Estima dives into the invigorating world of sauna therapy and its myriad of health benefits. With a focus on the heart, Dr. Stephanie unpacks research revealing how regular sauna use can dramatically reduce the risk of sudden cardiac death and coronary heart disease, particularly emphasizing the practice's significance for women during perimenopause and menopause.From the calorie-burning prowess of infrared saunas to the muscle and cognitive enhancements attributed to heat shock

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01:16:38

Preparing Your Muscles, Tendons & Bones for Menopause...

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

2024/03/18

Dr. Vonda Wright shares invaluable insights into the musculoskeletal syndrome of menopause, unravelling the complexities of arthralgia, inflammation, and the impact of decreasing estradiol on our joints, bone density, muscle mass, and fat distribution. She and Dr. Stephanie explore the phenomenon of frozen shoulder, its prevalence in the female population, and effective strategies for managing and preventing it.Dr. Vonda also unveils her cutting-edge training protocol for lifting heavy, emphasizing

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01:43:35

How Does Menopause Change Your Brain? A Deep Dive...

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

2024/03/11

World-renowned neuroscientist Dr. Lisa Mosconi takes us on a profound exploration of menopause. Together with Dr. Stephanie, she delves into the intricate physiological and neurological changes that occur during the perimenopausal, menopausal, and postmenopausal phases.In this episode, you will learn about the metabolic, vasomotor, and neurological shifts reshaping women's brains, unravelling the mysteries behind hot flashes, mood swings, and cognitive alterations. You will also discover the

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01:23:59

Has Your Body Turned Against You? Trauma &...

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

2024/03/04

Dr. Szal Gottfried’s latest book, "The Autoimmune Cure," serves as the focal point for their discussion, where they explore how trauma can manifest as autoimmunity, the distinct experiences of women in facing trauma, and practical approaches to healing. Drawing from personal experiences and clinical expertise, Dr. Sara and Dr. Stephanie navigate through the intricacies of autoimmunity, offering invaluable insights for women and their loved ones seeking holistic approaches to wellness.Whether you're

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01:08:00

Midlife Mastery: Gabby Reece on Marriage, Motherhood,...

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

2024/02/26

Gabby Reece isn't just a volleyball legend; she's a beacon of inspiration in health and fitness, a podcast host, a corporate speaker, a New York Times best-selling author, a devoted wife, and a nurturing mother. With a storied career as Nike's first female spokeswoman and a former professional beach volleyball player, Gabby embodies athleticism and grace.In this enlightening episode, Dr. Stephanie delves into Gabby's multi-faceted life, exploring her ventures like Laird Superfoods alongside her

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01:23:51

Can You Thrive in Crisis? Build Your Mental Grit with...

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

2024/02/19

Dr. Sue Varma, board-certified psychiatrist or psychiatrist and Author of Practical Optimism, joins Dr. Stephanie in this episode and together, they explore practical strategies for bolstering mental fortitude, navigating emotions, and reclaiming control over one's time and mental space.Drawing from Dr. Varma's extensive experience, including her groundbreaking work at the World Trade Center Mental Health Program, they discuss techniques to combat overwhelm, embrace the Joy of Missing Out (JOMO),

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01:14:28

Navigating Female Hormones, Metabolism, Sleep & More...

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

2024/02/12

Cynthia Thurlow and Dr. Stephanie answer questions from both of their communities, covering topics ranging from managing hormones during breastfeeding while coping with insufficient sleep to issues concerning preconception and methods for cycle tracking.They also dive into the best contraceptives for younger women, strategies for supporting detoxification, addressing fibrocystic breasts, navigating autoimmune conditions and fibromyalgia, and determining the intensity of workout routines.There were

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01:12:02

How To Not Regret Your Life with John R. Miles

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

2024/02/05

John Miles, CEO of Passion Struck is a seasoned leader with a military background. In this episode, John shares insights on how to create intentional living and how to break through mindset barriers.Together, John and Dr. Stephanie explore practical strategies for change, overcoming family and community dynamics, and embracing the hero's journey. They also unpack the importance of mindset shifts, addressing the challenges and obstacles that may arise on the path to personal growth.From family

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01:22:48

Air Quality for Sleep, Recovery, and Brain Health...

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

2024/01/29

From the impact of wildfires and trapped pollens indoors to unseen pollutants like VOCs, off-gassing, and cooking byproducts, this conversation spans practical solutions. Dr. Stephanie and Mike outline protocols ranging from simple measures like opening windows and incorporating plants to investing in advanced air purification systems. They also cover geographical nuances, addressing challenges in different climates, from mould concerns in cold and humid regions to issues faced in arid

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01:11:43

Understanding Stress, HRV & Feeling Safe as a Woman...

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

2024/01/22

Dr. David Rabin, guides us through the realms of distress, bad stress, and eustress, the good stress that can benefit us – with exercise as a prime example. The conversation unravels the collective stress epidemic and delves into the physiological consequences of chronic inflammation and stress.Dr. Rabin shares his insights on mechanisms and interventions that can enhance parasympathetic function. From breathing exercises to meditation, Dr. Estima and Dr. Rabin explore a vast array of tools for

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451 results

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