Kristen Homes is a master in muscle recovery and enhancing your exercise benefits. Kristin’s extensive background in psychophysiology brings a wealth of knowledge to the discussion, offering you valuable guidance on achieving peak physical performance. In this episode, you'll discover cutting-edge strategies for enhancing your cardiovascular health, building raw and explosive strength, and fine-tuning your training with precise carb and protein timing. Kristen shares her expertise on VO2 max, zone two training, and the science behind effective recovery. Whether you're aiming to boost your endurance or elevate your overall fitness, this conversation is packed with actionable tips tailored especially for women. Tune in to transform your workout routine and achieve your health goals.

Episode Overview:
0:00 Intro/Teaser
11:40 “Batwoman” Cardio and Strength Training
22:43 Physical Training Strategies and Mindset
27:22 Zone 2 Workouts & Rucking
34:51 Optimizing Nutrition for Exercise Energy
43:26 Optimizing Nutrition and Meal Timing
51:20 Exercise Benefits & Strategies
57:21 Strength Training Strategies for Women
1:05:37 Functional Training Principles and Benefits
1:15:13 The Benefits of Recovery Modalities
1:27:20 Health Podcast Legal Disclaimer

Resources mentioned in this episode:
How to Maximize Recovery, Performance and Resilience with Kristen Holmes - https://youtu.be/Y1CMj01m-TE?si=rNw1BUP4nWD_ccjZ
How Women Can Prevent Injury While Weightlifting In Their 40s & Beyond - https://www.mindbodygreen.com/articles/how-to-build-muscle-without-heavy-weights-and-avoid-injury
Coldture cold tubs - https://coldture.com/drstephanie (use code DRSTEPHANIE for an exclusive discount)
Sunlighten Saunas - https://get.sunlighten.com/DRSTEPHANIE (use code DRSTEPHANIE for an exclusive discount)
LMNT - https://drinklmnt.com/drestima
Heat, Healing & Hypertrophy: The Science of Saunas with Dr. Stephanie - https://drstephanieestima.com/podcasts/heat-healing-hypertrophy-the-science-of-saunas/
Kristen’s Instagram - https://www.instagram.com/kristen_holmes2126/

Bio:
As Global Head of Human Performance, Principal Scientist at WHOOP, Kristen drives thought leadership by engaging with industry-leading researchers and partners to better understand individual and team biometric and performance data across high-stakes verticals to drive product innovation, strategy, and coaching. Kristen blends her academic and applied background in athletics, coaching, performance technology, psychology, and exercise physiology to drive research, partnership, and product development initiatives to strengthen WHOOP as a leader in Human Performance.

We are grateful to our sponsors:

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.

BEAM MINERALS
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Join Dr. Stephanie as she delves into the fascinating world of peptides and bioregulators with expert Nathalie Niddam. Discover the healing properties of peptides like BP 157 and learn about master bioregulators such as epitalon and endoluten.

Nathalie, a holistic nutritionist and epigenetic coach, shares invaluable insights on cycling bioregulators, peptide dosages, and the latest in pharmaceutical advancements like GLP-1 agonists for weight loss. This episode promises to enhance your understanding of how these compounds can improve healthspan, longevity, and overall well-being.

Episode Overview:
1:17 Exploring Peptides with Natalie Nidham
2:57 Diving into Bioregulators
36:41 Cycling Bioregulators for Optimal Results
45:56 Benefits and Considerations of High-Dose Epitalon
49:03 Dosage Discussion: Epitalon and Endolutin
52:53 GHK-CU: The Youthful DNA Peptide
56:43 Sourcing and Working with Peptides
1:02:13 CJC1295: Growth Hormone Releasing Hormone
1:08:03 Dosage and Individual Response to Peptides
1:10:24 GLP-1 Agonists: Mechanisms and Effects
1:13:34 Nutritional Considerations with GLP-1 Agonists
1:17:55 Long-Term Use and Alternatives to GLP-1 Agonists
1:21:25 Finding Practitioners and Resources for Peptide Therapy

Resources mentioned in this episode:
Development of Peptide Biopharmaceuticals in Russia - https://www.mdpi.com/1999-4923/14/4/716
Crystagen Molecular aspects of immunoprotective activity of peptides in spleen during the ageing process - https://pubmed.ncbi.nlm.nih.gov/28976144/
Regenerative and Protective Actions of the GHK-Cu Peptide in the Light of the New Gene Data - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073405/
Quere Skin Care - https://www.qureskincare.com
Restoracell - https://www.vitaliskincare.com/collections/all
A4M “find a provider” website - https://www.a4m.com/find-a-doctor.html
Peptide Protocols Vol. 1 - https://seeds.md
Nathalie’s website: https://www.natniddam.com

Bio:
Nathalie is a Podcast Host, Longevity Biohacker, and Certified Holistic Nutritionist with a passion for human health and epigenetics. A science enthusiast and graduate of the Bulletproof Training Institute, she discovered peptides at a health optimization conference, leading to the creation of the thriving Facebook community, Optimizing Superhuman Performance Group. A year later, she launched the Biohacking Superhuman Performance Podcast, now a top 100 podcast in the US and Canada. Nathalie focuses on promoting vibrant health and energy through holistic practices and frequently speaks at international conferences on peptides and Peptide Bioregulators.

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.

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.

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 DRSTEPHANIEfor 15% off your order.

Discover the transformative power of hormone replacement therapy (HRT) with Dr. Amy Killen @Dr.AmyBKillen as she delves into the benefits of progesterone, estrogen, and testosterone for women's health, longevity, and vitality. From enhancing sexual and cardiovascular health to rejuvenating skin, this episode is packed with expert insights and practical tips to help you age gracefully and feel your best.

Episode Overview:
0:00 Intro/Teaser
4:02 What is Perimenopause?
7:53 Hormonal Changes in Perimenopause
11:20 Navigating the Moving Target of Perimenopause
21:48 Estrogen's Crucial Role in Sexual Health
25:08 Understanding Testosterone in Women
27:31 Dosing and Treatment Options for Women
34:10 Debunking Myths About Estrogen and Breast Cancer
38:41 When to Stop Hormone Replacement Therapy
41:41 Sexual Health and Longevity
47:39 Mechanism of Nitric Oxide in Sexual Health
1:00:25 Impact of Botox on the Beauty Industry
1:04:44 Skin Health and Peptides
1:07:08 Concerns and Misconceptions About Botox
1:08:38 Dr. Amy’s Own Skin Care Procedures
1:13:50 Where to find Dr. Amy Killen

Resources mentioned in the episode:
Websites: www.dramykillen.com, www.hopbox.life, www.reputable.health
JoyLux Gold Plus - https://joylux.com/collections/vfit-and-photonic-gel/products/gold-plus-upgrade
Testosterone therapy in women: myths and misconceptions - https://pubmed.ncbi.nlm.nih.gov/23380529/
Estrogen Matters book - https://estrogenmatters.com
HRT, Bioidenticals & Menopause: Benefits & Risks - https://www.youtube.com/watch?v=7jed0pCuAlo
Equip food collagen - https://equipfoods.com/better and use the code BETTER for 20% off.

Bio:
Amy B. Killen is a leading longevity and regenerative physician, founder, and speaker. She and her partner, Dr Adelson, pioneered the Full Body Stem Cell Makeover. Dr Killen is the founder and CEO of the Human Optimization Project (HOP), a longevity-focused nutritional supplement company. She co-founded Humanaut Health, a longevity clinic franchise, and Nof1+, a health tech data aggregator empowering insights through experimentation.

We are grateful to our sponsors:

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. 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.

BEAM MINERALS
I take a shot of beam minerals before I do a cold plunge to get the full recovery benefits of all that cold. Beam is a full-spectrum liquid mineral supplement that gives you every single mineral that your body needs. You can try some by heading over to https://beamminerals.com/better and using the code BETTER at checkout to save 20% off your first order.