Better with Dr. Stephanie

Dr. Stephanie Estima

カテゴリー：Health & Fitness

2024年04月22日

Is Your Diet Starving Your Muscles? Protein Masterclass with Dr. Donald Layman

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. Stephanie explore the intricacies of protein quality, comparing animal and plant-based sources, and deciphering the optimal dosing for muscle growth and repair.

Don also unravels the mysteries surrounding carbohydrate load tolerance, navigating the fine balance between minimum and maximum carbohydrate intake for various training regimens. Additionally, they debunk myths surrounding aging, particularly in women, and the imperative role of protein consumption in perimenopause and menopause.

Episode Overview:
0:00 Intro/Teaser
3:36 Welcome Dr. Donald Layman
4:13 Exploring the Function of Muscle in the Body
11:43 Delving into Protein, Amino Acids, and Synthesis
15:07 Protein Needs and Aging Process
26:58 Protein Quality: Animal vs. Plant Proteins
34:01 Supporting Vegetarians and Vegans with Protein Intake
36:16 Child Neglect and Malnutrition
41:00 Regulation of mTOR and Carbohydrate Consumption
44:22 Muscle Potential and DNA Limits
54:07 Leucine, mTOR, and MPS
57:44 Protein Timing for Exercise
1:00:30 Carbohydrates and Protein Choices
1:03:58 Protein Target for Weight Loss
1:07:54 Protein Dosing Throughout the Day

Resources Mentioned:
Essential amino acids and muscle protein recovery from resistance exercise - https://journals.physiology.org/doi/pdf/10.1152/ajpendo.00466.2001
Metabolic Flux - https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/metabolic-flux
Exercise, protein metabolism, and muscle growth - https://pubmed.ncbi.nlm.nih.gov/11255140/
Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise - https://pubmed.ncbi.nlm.nih.gov/16896166/
Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults - https://pubmed.ncbi.nlm.nih.gov/24477298/
Website: MetabolicTransformation.com
Forever Strong book - https://drgabriellelyon.com/forever-strong/

Bio:
Dr. Donald Layman is Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman served on the faculty at the University of Illinois from 1977 – 2012. Dr. Layman has been a leader in research about protein, nutrition for athletic performance, obesity, diabetes and cardiovascular health. Dr. Layman has over 120 peer-reviewed publications. He has received numerous awards for his research from the American Society for Nutrition and the National Institutes for Health and for his nutrition teaching. Dr. Layman served as Associate Editor of The Journal of Nutrition and the Journal of Nutrition Education and Behavior and on the editorial boards of Nutrition & Metabolism and Nutrition Research and Practice. Dr. Layman has an extensive consulting background including work with NASA, the Shriners Children’s Hospital, the US Air Force plus numerous food companies and organizations including Kraft Foods, Nestlé, Danone, Agropur, the American Egg Board, and the National Dairy Council. Dr. Layman earned his B.S. and M.S. degrees in chemistry and biochemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota.  

We are grateful to our sponsors:

BODYBIO
BodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTER

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.

BIOPTIMIZERS
If you want to get all your magnesium in one supplement, you will love Magnesium Breakthrough. Each supplement itself is 500 milligrams of magnesium, which I feel is such a great dosage as a great baseline for most women. So head on over to https://bioptimizers.com/better and use code BETTER for 10% off of any order, but make sure that the magnesium breakthrough is in your cart.

2024年04月15日

Biohack Your Cycle: Fitness, Fasting & Stress Management with Aggie Lal

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 seasoned health enthusiast or new to the concept, this episode offers invaluable tips for optimizing wellness through cycle syncing.
Episode Overview
1:17 - Introducing Biohacking Bestie, Aggie Lal
2:43 - The Role of Women in Biohacking
6:59 - Embracing Feminine Energy
8:27 - Feminine Energy in Strength Training
14:11 - Shifting from Skinny to Strong1
4:14 - Lifting Weights and Cycle Training
19:02 - Training According to Menstrual Cycle
27:16 - Fasting Framework for Women
31:13 - Importance of Auto-Regulation in Health and Fitness
35:30 - Breaking Free from Masculine Ideals
36:51 - Embracing Femininity and Lifestyle Balance
37:20 - Period Power Beyond Reproduction
44:06 - Microfasts and Eating Patterns
44:37 - Nutrition, Metabolism, and Stress Management
51:43 - The Healing Power of Forgiveness
56:48 - Embracing Play and Pleasure
1:02:20 - The Teacher-Student Energetic Shift

Bio:
Aggie Lal is a renowned public figure, best-selling author, certified nutrition and health coach, podcast host, TV personality, and TEDx speaker. With  more than 1.5 million social media followers and a vast audience across multiple channels, Aggie has become highly influential in the areas of health, biohacking, personal development, entrepreneurship, and travel & lifestyle. Find out more at https://biohackingbestie.com/

Resources Mentioned:

https://biohackingbestie.com/products/biohack-like-a-woman

https://higherselfacademy.co/

Insights into Dr. D’Agostino’s 72-hour fasting experience - https://ketonutrition.org/insights-into-dr-dagostinos-72-hour-fasting-experience/

40 Years of Zen - https://40yearsofzen.com/

We are grateful to our sponsors:

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.  

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.

BEAM MINERALS

Cold plunges are so useful for muscle healing and recovery, which is why they're so good when they're done on the same day as a workout. But if your mineral stores are low, you're not going to get the full recovery benefits that a cold plunge might offer. So next time you're doing your cold plunge take a Beam Mineral shot for an extra boost. Head over to https://beamminerals.com and use the code BETTER at checkout to save 20% off of your first order. 

2024年04月08日

Seed Oils, Omega Fatty Acids & Body Composition with Jessica Berman

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 implications for weight loss and body composition. Jessica sheds light on how the fatty acid needs of women evolve during pivotal life stages like perimenopause, pregnancy, childbirth, and breastfeeding.

Episode Overview:
0:00 Intro/Teaser
2:28 Butyrate and GLP-1 Agonists
3:21 Brain Health and Perimenopause
10:03 Essential Fatty Acids Pathway
10:51 Nuanced Conversation on Seed Oils
13:05 Scientific Illiteracy on Social Media
15:21 Evening Primrose Oil Benefits
17:04 Omega-3 Precursor ALA
17:48 Importance of EPA and DHA
19:03 The Balance of Essential Fatty Acids
20:01 Caviar as a Source of EPA and DHA
21:04 Phospholipid Form of Fish Oil
23:01 Liposomal Delivery and Absorption
24:31 Omega Fatty Acids and Health
27:55 Women's Health in Perimenopause
31:07 Changes in Linoleic Acid Concentration
32:38 Importance of Phosphatidylcholine in Detoxification
34:21 Detoxing from Mold Exposure
36:53 Clearing Mold Toxins with Essential Fatty Acids
37:56 Impact of Essential Fatty Acids on Behavior
39:34 Benefits of Essential Fatty Acids for Kids
42:02 Therapeutic Dosing of Essential Nutrients
46:54 Resistant Starches and Butyrate Production
48:11 Butyrate in Colon Health and Immune Function
51:47 Butyrate for GI Health and Inflammation
54:16 Using Essential Fatty Acids for Long COVID
58:23 Therapeutic Dosage for Mold Recovery
1:01:52 Where to Find BodyBio Products

Bio:
As the CMO of BodyBio, Jess leads all internal and external efforts in building the BodyBio brand and footprint across all social channels and expanding distribution both in the U.S. and internationally with the company’s trusted partners. In the last few years alone, Jess and her team have successfully managed consumer-driven marketing campaigns that have collectively generated over 55MM digital impressions across all social channels in the last 24 months. Jess has also been instrumental in securing partnerships with leading medical doctors and functional medicine specialists all of whom have endorsed BodyBio recommending its line of products to their patient network.

Resources mentioned:
BodyBio - https://bodybio.com/BETTER
Dietary linoleic acid and risk of coronary heart disease: a systematic review and meta-analysis of prospective cohort studies - https://pubmed.ncbi.nlm.nih.gov/25161045/
Jennifer Fisher Kitchen - https://www.instagram.com/jenniferfisherkitchen/
A banana a day could keep cancer at bay - https://www.leeds.ac.uk/news-health/news/article/5128/a-banana-a-day-could-keep-cancer-at-bay

We are grateful to our sponsors:

SUNLIGHTEN

I am incredibly bullish on sauna as a therapy for recovery, heart health, and overall aging well. It's crucial for hormonal balance and achieving a state of well-being necessary for a strong physique and a strong mind. Visit https://www.sunlighten.com/BETTER/?utm_source=DrStephanieEstima&utm_medium=Partner&leadsource=DrStephanieEstima&utm_campaign=DrStephanieEstima and use code BETTER to get a discount.

BODYBIO

BodyBio PC is a liposomal phospholipid complex designed to nourish your cells for healthy aging, optimal brain function, gut health, a better metabolism, and more. Prioritizing your cellular health is absolutely foundational for your well-being as you age. You can get started and save 15% off your first order with code BETTER at checkout at https://bodybio.com/BETTER

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%.

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