{"version":"1.0.0","segments":[{"speaker":"Stephanie Estima","startTime":0.08,"endTime":4.2,"body":"People who lift weights they often want is like they like to tell their age to everybody"},{"speaker":"Stephanie Estima","startTime":4.2,"endTime":7.48,"body":"because then people are like, what? You're that age, I can't believe it. But also they"},{"speaker":"Stephanie Estima","startTime":7.48,"endTime":9.48,"body":"tend to it has improvements on their skin."},{"speaker":"Stephanie Estima","startTime":9.48,"endTime":12.64,"body":"It has improvements certainly in their esthetic and how they function, how mobile. They"},{"speaker":"Stephanie Estima","startTime":12.64,"endTime":16.96,"body":"are flexible. They are all the things it has knock on effects on metabolism and even for,"},{"speaker":"Stephanie Estima","startTime":16.96,"endTime":24.64,"body":"you know, coming back to women again, full circle on menstrual health as well."},{"speaker":"Peter Bowes","startTime":26.12,"endTime":28.52,"body":"Hello again. Welcome to the Live Long podcast,"},{"speaker":"Peter Bowes","startTime":28.52,"endTime":34.28,"body":"I'm Peter Bowes. This is where we explore the science and stories behind human longevity."},{"speaker":"Peter Bowes","startTime":34.28,"endTime":40.36,"body":"The goal is to optimize our healthspan and master the aging process."},{"speaker":"TIMELINE","startTime":40.44,"endTime":45.08,"body":"This episode is a co-production with the Swiss longevity biotech company Timeline."},{"speaker":"TIMELINE","startTime":45.16,"endTime":50.04,"body":"We're in Las Vegas at a forum, the annual Longevity Fest meeting of the American Academy"},{"speaker":"TIMELINE","startTime":50.04,"endTime":51.24,"body":"of Anti-Aging medicine."},{"speaker":"Peter Bowes","startTime":51.28,"endTime":54.4,"body":"Doctor Stephanie Estima is an expert in brain health,"},{"speaker":"Peter Bowes","startTime":54.52,"endTime":57.04,"body":"hormones, and body composition."},{"speaker":"Peter Bowes","startTime":57.08,"endTime":60.31,"body":"A best selling author, her book is The Betty body."},{"speaker":"Peter Bowes","startTime":60.67,"endTime":63.11,"body":"We'll find out who Betty is in a moment."},{"speaker":"Peter Bowes","startTime":63.19,"endTime":67.35,"body":"Doctor Estima has a background in chiropractic care and neuroscience,"},{"speaker":"Peter Bowes","startTime":67.71,"endTime":73.59,"body":"and I think it's fair to say she is passionate about empowering women to harness the power"},{"speaker":"Peter Bowes","startTime":73.75,"endTime":76.83,"body":"of their biology. Stephanie, good to talk to you."},{"speaker":"Stephanie Estima","startTime":76.87,"endTime":78.11,"body":"I'm delighted to be here."},{"speaker":"Stephanie Estima","startTime":78.11,"endTime":79.35,"body":"Peter. Thank you for having me."},{"speaker":"Peter Bowes","startTime":80.19,"endTime":83.07,"body":"Harnessing the power of your biology."},{"speaker":"Peter Bowes","startTime":83.31,"endTime":86.51,"body":"What do you mean by the power of your biology?"},{"speaker":"Stephanie Estima","startTime":87.63,"endTime":90.79,"body":"Well, I think when we think about men and women,"},{"speaker":"Stephanie Estima","startTime":90.79,"endTime":92.67,"body":"I think for far too long."},{"speaker":"Stephanie Estima","startTime":92.67,"endTime":94.99,"body":"And I think that the landscape is now changing."},{"speaker":"Stephanie Estima","startTime":94.99,"endTime":98.63,"body":"We've often looked at women as sort of smaller archetypes of men."},{"speaker":"Stephanie Estima","startTime":98.63,"endTime":101.23,"body":"So whatever we have studied, it's been with men,"},{"speaker":"Stephanie Estima","startTime":101.23,"endTime":105.79,"body":"and we've just sort of titrated that down to a smaller version for women."},{"speaker":"Stephanie Estima","startTime":105.79,"endTime":112.03,"body":"And I think when women can attune to their own different cadences."},{"speaker":"Stephanie Estima","startTime":112.03,"endTime":115.55,"body":"So we have circadian rhythms, as I know you've talked about on the show before,"},{"speaker":"Stephanie Estima","startTime":116.03,"endTime":119.99,"body":"women have infradian rhythms, which are rhythms that are longer than 24 hours."},{"speaker":"Stephanie Estima","startTime":119.99,"endTime":121.83,"body":"So the menstrual cycle is one that pops up."},{"speaker":"Stephanie Estima","startTime":122.43,"endTime":128.07,"body":"The most obvious one. We are very different over the course of our 28 day cycle in terms"},{"speaker":"Stephanie Estima","startTime":128.07,"endTime":131.43,"body":"of hormones, in terms of desire, in terms of mood,"},{"speaker":"Stephanie Estima","startTime":131.43,"endTime":135.23,"body":"in terms of sleep. All of these different things fluctuate over the course of the month."},{"speaker":"Stephanie Estima","startTime":135.39,"endTime":140.11,"body":"So I think that when a woman can attune to her own biology,"},{"speaker":"Stephanie Estima","startTime":140.11,"endTime":144.59,"body":"so the ebbs and flows of, let's say, her hormonal landscape in her fertile years,"},{"speaker":"Stephanie Estima","startTime":144.59,"endTime":147.91,"body":"then she can really live a life that is true to her,"},{"speaker":"Stephanie Estima","startTime":147.91,"endTime":151.87,"body":"and she can make decisions that are better for her rather than just,"},{"speaker":"Stephanie Estima","startTime":151.87,"endTime":154.39,"body":"you know, same, you know, different day, different shirt,"},{"speaker":"Stephanie Estima","startTime":154.39,"endTime":157.27,"body":"you know, trying to like, do the same thing every single day without without an"},{"speaker":"Stephanie Estima","startTime":157.27,"endTime":162.27,"body":"appreciation or love or reverence for how she's different all the time."},{"speaker":"Peter Bowes","startTime":162.31,"endTime":164.67,"body":"Well, I want to dive into all of that with you."},{"speaker":"Peter Bowes","startTime":164.83,"endTime":168.75,"body":"First of all, though, you haven't always yourself enjoyed the best of health."},{"speaker":"Stephanie Estima","startTime":168.91,"endTime":169.35,"body":"That's right."},{"speaker":"Peter Bowes","startTime":169.39,"endTime":173.91,"body":"And that to some extent, your own personal story is an inspiration for what you're doing"},{"speaker":"Peter Bowes","startTime":173.91,"endTime":174.15,"body":"now."},{"speaker":"Stephanie Estima","startTime":174.75,"endTime":181.46,"body":"Yeah. So this A lot of my work is born out of my own n of one my own struggles with my"},{"speaker":"Stephanie Estima","startTime":181.46,"endTime":187.06,"body":"menstrual cycle. I'd spent probably decades real feeling like it was a curse."},{"speaker":"Stephanie Estima","startTime":187.1,"endTime":190.46,"body":"I mean, I know that's one of the nicknames of your menstrual cycle, but I really did feel"},{"speaker":"Stephanie Estima","startTime":190.46,"endTime":192.94,"body":"like every month. it was very."},{"speaker":"Stephanie Estima","startTime":192.98,"endTime":194.74,"body":"It weighed very heavily on me."},{"speaker":"Stephanie Estima","startTime":194.82,"endTime":197.98,"body":"I often will talk about when I reflect."},{"speaker":"Stephanie Estima","startTime":198.02,"endTime":200.5,"body":"Now, I usually had one good week, you know, like,"},{"speaker":"Stephanie Estima","startTime":200.5,"endTime":205.26,"body":"maybe one good week out of the month that was the week after my period finished and then"},{"speaker":"Stephanie Estima","startTime":205.26,"endTime":209.14,"body":"the sort of after that ovulatory, that ovulation piece."},{"speaker":"Stephanie Estima","startTime":209.14,"endTime":211.54,"body":"And we can talk about follicular and luteal phase if,"},{"speaker":"Stephanie Estima","startTime":211.54,"endTime":212.78,"body":"if we want to go there."},{"speaker":"Stephanie Estima","startTime":212.78,"endTime":215.26,"body":"But the luteal phase, which is the second half of the cycle,"},{"speaker":"Stephanie Estima","startTime":215.26,"endTime":218.22,"body":"the last two weeks, like 12 to 16 days, let's say,"},{"speaker":"Stephanie Estima","startTime":218.26,"endTime":221.02,"body":"of a woman's cycle, for me, I really struggled with that."},{"speaker":"Stephanie Estima","startTime":221.02,"endTime":223.54,"body":"I was very inflamed, lots of sleep disturbance,"},{"speaker":"Stephanie Estima","startTime":223.54,"endTime":226.54,"body":"lots of mood and emotional disturbances."},{"speaker":"Stephanie Estima","startTime":226.54,"endTime":228.98,"body":"And then of course, when the menstrual cycle,"},{"speaker":"Stephanie Estima","startTime":228.98,"endTime":231.82,"body":"when the bleed week started for me, very painful."},{"speaker":"Stephanie Estima","startTime":231.82,"endTime":233.82,"body":"Lots of like too much prostaglandins."},{"speaker":"Stephanie Estima","startTime":234.02,"endTime":236.89,"body":"Very Dysregulated, um, hormones."},{"speaker":"Stephanie Estima","startTime":236.89,"endTime":238.49,"body":"And I struggled with it for years."},{"speaker":"Stephanie Estima","startTime":238.81,"endTime":244.41,"body":"Um, and I mean, very truthfully, almost felt like a fraud because I was in healthcare."},{"speaker":"Stephanie Estima","startTime":244.41,"endTime":248.45,"body":"I was in my I was doing professional schooling to become a doctor of chiropractic. I was"},{"speaker":"Stephanie Estima","startTime":248.73,"endTime":253.05,"body":"and then in practice, in private practice, I was also counseling patients on how to eat"},{"speaker":"Stephanie Estima","startTime":253.05,"endTime":256.97,"body":"and how to move, and what are the biomechanics and how's the rehab and the prehab and all"},{"speaker":"Stephanie Estima","startTime":256.97,"endTime":260.13,"body":"these different things related to my profession."},{"speaker":"Peter Bowes","startTime":260.29,"endTime":264.41,"body":"A fraud because you felt as if you weren't living the perfect life yourself?"},{"speaker":"Stephanie Estima","startTime":264.41,"endTime":268.57,"body":"Because I was struggling with my health, because I hadn't figured that piece out yet."},{"speaker":"Stephanie Estima","startTime":268.57,"endTime":273.77,"body":"And so it was very and this is, you know, maybe a part of my personality where I'm very"},{"speaker":"Stephanie Estima","startTime":273.77,"endTime":276.37,"body":"much a high achieving person."},{"speaker":"Stephanie Estima","startTime":276.37,"endTime":279.45,"body":"It's very easy for me to look at my patient base or my,"},{"speaker":"Stephanie Estima","startTime":279.45,"endTime":281.25,"body":"you know, the patient in front of me and say,"},{"speaker":"Stephanie Estima","startTime":281.29,"endTime":284.21,"body":"do you know what you need? You need X, Y, and Z."},{"speaker":"Stephanie Estima","startTime":284.21,"endTime":288.13,"body":"And it's very difficult for someone who's very driven to be."},{"speaker":"Stephanie Estima","startTime":288.37,"endTime":290.25,"body":"Well, at least now I think I'm different."},{"speaker":"Stephanie Estima","startTime":290.25,"endTime":294.24,"body":"But at the time it was very difficult for me to be very reflective and say,"},{"speaker":"Stephanie Estima","startTime":294.72,"endTime":298.36,"body":"oh, I also actually need those things that I'm not necessarily I'm telling all of my"},{"speaker":"Stephanie Estima","startTime":298.36,"endTime":302.44,"body":"patients to do, but I'm not necessarily living that and living in alignment with that."},{"speaker":"Peter Bowes","startTime":302.6,"endTime":306.4,"body":"But I would have thought also maybe having with hindsight and thought about it,"},{"speaker":"Peter Bowes","startTime":306.56,"endTime":307.56,"body":"you're human as well."},{"speaker":"Stephanie Estima","startTime":308.12,"endTime":309.64,"body":"Yes, I am part of the human race."},{"speaker":"Stephanie Estima","startTime":309.68,"endTime":310.72,"body":"Yeah, begrudgingly."},{"speaker":"Peter Bowes","startTime":311.24,"endTime":315.48,"body":"And I guess it's good to convey that to a patient."},{"speaker":"Peter Bowes","startTime":315.52,"endTime":320.44,"body":"Yeah, you know that you're living the same life and the same issues and the same problems"},{"speaker":"Peter Bowes","startTime":320.68,"endTime":324.64,"body":"and in some cases, struggling to find a solution as they are."},{"speaker":"Stephanie Estima","startTime":325.12,"endTime":328.88,"body":"I really appreciate that, and I can appreciate that now."},{"speaker":"Stephanie Estima","startTime":329.04,"endTime":334.32,"body":"I think that I thought as a young doctor, that my job was to present the perfect picture"},{"speaker":"Stephanie Estima","startTime":334.32,"endTime":336.8,"body":"of health and there could be no deviations from that."},{"speaker":"Stephanie Estima","startTime":336.96,"endTime":340.04,"body":"Yeah. And I was very hard on myself, and that was part of the problem."},{"speaker":"Stephanie Estima","startTime":340.04,"endTime":344.48,"body":"I think as you age and you mature, I think there's a hopefully there's a softening that"},{"speaker":"Stephanie Estima","startTime":344.48,"endTime":348.6,"body":"happens and a grace that can kind of you can give yourself the same grace that you might"},{"speaker":"Stephanie Estima","startTime":348.6,"endTime":351.12,"body":"give your patient or your friend."},{"speaker":"Stephanie Estima","startTime":351.16,"endTime":353.56,"body":"I always sort of call it the best friend test."},{"speaker":"Stephanie Estima","startTime":353.6,"endTime":357.6,"body":"You know, if I come to you with a problem and you say,"},{"speaker":"Stephanie Estima","startTime":357.6,"endTime":360.96,"body":"hey, Stephanie, it's totally fine for you to be feeling this way,"},{"speaker":"Stephanie Estima","startTime":360.96,"endTime":363.68,"body":"it's totally normal. Here's what I think you might do."},{"speaker":"Stephanie Estima","startTime":363.72,"endTime":368.16,"body":"Or you might, you know, you might give me some counsel on what you think the best course"},{"speaker":"Stephanie Estima","startTime":368.16,"endTime":371.08,"body":"of action is. Um, you."},{"speaker":"Stephanie Estima","startTime":371.08,"endTime":377.04,"body":"If I were to do that to you, let's say I wouldn't in the past give myself that same"},{"speaker":"Stephanie Estima","startTime":377.04,"endTime":379.8,"body":"benefit. Yeah. So I was very stringent."},{"speaker":"Stephanie Estima","startTime":379.8,"endTime":384.6,"body":"And any deviation from that was very I was very hard on myself."},{"speaker":"Peter Bowes","startTime":384.8,"endTime":390.76,"body":"So in terms of the, the career path from chiropractic specialization to what you're doing"},{"speaker":"Peter Bowes","startTime":390.76,"endTime":394.96,"body":"now, and that is in large part focusing on women's issues."},{"speaker":"Peter Bowes","startTime":394.96,"endTime":397.84,"body":"Yeah. And obviously with your own personal story in the background."},{"speaker":"Peter Bowes","startTime":397.84,"endTime":401.96,"body":"But what was the the thought process there in terms of transitioning to,"},{"speaker":"Peter Bowes","startTime":402.0,"endTime":405.44,"body":"to what you're doing now from what was quite a tight specialty?"},{"speaker":"Stephanie Estima","startTime":405.6,"endTime":409.64,"body":"Yeah. So my as I, as we've been talking about chiropractic is the study of the"},{"speaker":"Stephanie Estima","startTime":409.64,"endTime":415.27,"body":"Neuromusculoskeletal Musculoskeletal system. So my first love is neurology and mechanics."},{"speaker":"Stephanie Estima","startTime":415.59,"endTime":418.27,"body":"Um, and that's actually a lot of what I still talk about today,"},{"speaker":"Stephanie Estima","startTime":418.27,"endTime":420.07,"body":"but it's more female focused."},{"speaker":"Stephanie Estima","startTime":420.07,"endTime":425.75,"body":"So, um, what I noticed in private practice, I would run programs for we'd run nutrition"},{"speaker":"Stephanie Estima","startTime":425.75,"endTime":427.11,"body":"programs, fitness programs."},{"speaker":"Stephanie Estima","startTime":427.23,"endTime":430.95,"body":"And very early on it was very clear, especially when there was a husband and wife couple"},{"speaker":"Stephanie Estima","startTime":431.67,"endTime":433.15,"body":"doing the program together."},{"speaker":"Stephanie Estima","startTime":433.15,"endTime":436.67,"body":"We would often see very different outcomes between the men and the women. Like the men,"},{"speaker":"Stephanie Estima","startTime":436.67,"endTime":440.47,"body":"their testosterone would go up, their fertility markers of fertility would improve, they'd"},{"speaker":"Stephanie Estima","startTime":440.47,"endTime":442.87,"body":"lose weight, they'd feel great. They'd be sleeping,"},{"speaker":"Stephanie Estima","startTime":442.91,"endTime":444.95,"body":"you know, sleeping better. And then the female,"},{"speaker":"Stephanie Estima","startTime":444.99,"endTime":447.35,"body":"the the wife, you know, same environment."},{"speaker":"Stephanie Estima","startTime":447.35,"endTime":448.91,"body":"She's doing the same interventions."},{"speaker":"Stephanie Estima","startTime":448.91,"endTime":451.87,"body":"And her results were very different."},{"speaker":"Stephanie Estima","startTime":451.87,"endTime":456.15,"body":"So orders of magnitude worse and so I was very curious about that."},{"speaker":"Stephanie Estima","startTime":456.15,"endTime":459.83,"body":"And then I started thinking about how can we play with,"},{"speaker":"Stephanie Estima","startTime":460.39,"endTime":464.35,"body":"um, you know, nutrition interventions and biomechanical interventions and fitness"},{"speaker":"Stephanie Estima","startTime":464.35,"endTime":468.39,"body":"interventions that match a woman's cycle and see if that can help,"},{"speaker":"Stephanie Estima","startTime":468.59,"endTime":472.38,"body":"you know, Ameliorate some of the differences in in outcomes that we were getting."},{"speaker":"Stephanie Estima","startTime":472.7,"endTime":474.7,"body":"So it sort of naturally evolved from there."},{"speaker":"Stephanie Estima","startTime":474.9,"endTime":479.62,"body":"And if you look at my work today, it's still based on some of the fundamental principles"},{"speaker":"Stephanie Estima","startTime":479.62,"endTime":482.5,"body":"that chiropractic was founded on, which is move well,"},{"speaker":"Stephanie Estima","startTime":482.54,"endTime":484.34,"body":"eat well and manage your stress."},{"speaker":"Stephanie Estima","startTime":484.38,"endTime":487.26,"body":"Right. Those are sort of the three main verticals that I still talk about."},{"speaker":"Peter Bowes","startTime":487.42,"endTime":489.82,"body":"In fact, they're key pillars of general longevity."},{"speaker":"Stephanie Estima","startTime":489.86,"endTime":491.58,"body":"Well that's right. I mean that's right."},{"speaker":"Stephanie Estima","startTime":492.02,"endTime":493.22,"body":"So I still talk about that."},{"speaker":"Stephanie Estima","startTime":493.22,"endTime":499.02,"body":"But now my my focus is on getting that message and driving it home to women."},{"speaker":"Stephanie Estima","startTime":499.1,"endTime":501.34,"body":"But it's no longer this like bro stuff."},{"speaker":"Stephanie Estima","startTime":501.34,"endTime":504.94,"body":"It's no longer just like the bros at the gym with the tank tops and their orange,"},{"speaker":"Stephanie Estima","startTime":504.94,"endTime":508.5,"body":"and, you know, they're making all these weird noises like it's not just them anymore."},{"speaker":"Stephanie Estima","startTime":508.5,"endTime":511.78,"body":"Even though we can learn and have have a lot of reverence for them as well,"},{"speaker":"Stephanie Estima","startTime":511.78,"endTime":516.42,"body":"because they've paved the way for women to be in the gym and doing some of the things that"},{"speaker":"Stephanie Estima","startTime":516.42,"endTime":519.78,"body":"that I've learned, I've learned a lot from from male mentors as well."},{"speaker":"Stephanie Estima","startTime":520.22,"endTime":524.5,"body":"But women need to know this stuff because in many cases is life saving."},{"speaker":"Peter Bowes","startTime":524.82,"endTime":529.82,"body":"Exactly. So let's I like to try to pare things down to the basics and to to really"},{"speaker":"Peter Bowes","startTime":529.82,"endTime":535.62,"body":"explain. So when we're talking about hormonal fluctuations throughout the life of a woman"},{"speaker":"Peter Bowes","startTime":535.74,"endTime":538.94,"body":"and that they affect her well-being at different stages in her life."},{"speaker":"Peter Bowes","startTime":539.14,"endTime":540.5,"body":"Can you break that down?"},{"speaker":"Peter Bowes","startTime":540.5,"endTime":546.38,"body":"For me, in broad terms, what are those hormonal fluctuations and what are they doing?"},{"speaker":"Stephanie Estima","startTime":546.42,"endTime":552.06,"body":"Sure. So when we think about the big arc, like the overall arc of a woman's life,"},{"speaker":"Stephanie Estima","startTime":552.06,"endTime":557.18,"body":"we have puberty, maybe there's pregnancy and then we have perimenopause and the eventual"},{"speaker":"Stephanie Estima","startTime":557.18,"endTime":558.5,"body":"menopause. Right."},{"speaker":"Peter Bowes","startTime":558.58,"endTime":562.42,"body":"So just give me a quick definition of those two. Then perimenopause and menopause."},{"speaker":"Stephanie Estima","startTime":562.46,"endTime":565.22,"body":"So perimenopause peri means around."},{"speaker":"Stephanie Estima","startTime":565.46,"endTime":567.74,"body":"So around the time of menopause."},{"speaker":"Stephanie Estima","startTime":567.74,"endTime":570.98,"body":"So let's start with the definition of menopause. And then we can round out the"},{"speaker":"Stephanie Estima","startTime":570.98,"endTime":572.46,"body":"perimenopausal definition."},{"speaker":"Stephanie Estima","startTime":572.94,"endTime":577.14,"body":"So menopause is 12 consecutive months without a menstrual cycle."},{"speaker":"Stephanie Estima","startTime":577.98,"endTime":582.1,"body":"It's technically a retroactive diagnosis because you need to go through the year first in"},{"speaker":"Stephanie Estima","startTime":582.1,"endTime":583.74,"body":"order to qualify. Okay."},{"speaker":"Stephanie Estima","startTime":583.78,"endTime":588.81,"body":"But it basically is one day in your life where you qualify to be menopausal and you no"},{"speaker":"Stephanie Estima","startTime":588.81,"endTime":592.93,"body":"longer are in your fertile years, like this is the end of your fertility."},{"speaker":"Stephanie Estima","startTime":593.45,"endTime":598.73,"body":"Perimenopause is the 5 to 15 years preceding that."},{"speaker":"Stephanie Estima","startTime":598.73,"endTime":605.17,"body":"So before menopause, and I'll say the average age of menopause is about 51/52 for most"},{"speaker":"Stephanie Estima","startTime":605.17,"endTime":609.89,"body":"women. But it can happen as early as 45 and then even earlier."},{"speaker":"Stephanie Estima","startTime":609.93,"endTime":613.41,"body":"There are other reasons why someone might go into premature menopause."},{"speaker":"Stephanie Estima","startTime":613.41,"endTime":618.57,"body":"There might be chemotherapy or oophorectomies or primary ovarian insufficiency,"},{"speaker":"Stephanie Estima","startTime":618.57,"endTime":623.53,"body":"which is different and perhaps beyond the scope of the definition for most."},{"speaker":"Stephanie Estima","startTime":623.53,"endTime":628.37,"body":"But 45 and up is considered, you know, a time where you might go through that menopausal"},{"speaker":"Stephanie Estima","startTime":628.37,"endTime":632.93,"body":"transition. Perimenopause, as I mentioned, 5 to 15 years before menopause."},{"speaker":"Stephanie Estima","startTime":633.41,"endTime":638.53,"body":"And a lot of people will say, oh, it's the hot flashes and it's the irregular cycles."},{"speaker":"Stephanie Estima","startTime":638.53,"endTime":644.13,"body":"And while that's true, that does tend to be a very late sign of of perimenopause."},{"speaker":"Stephanie Estima","startTime":644.13,"endTime":648.2,"body":"So what many women will notice is sleep disturbances."},{"speaker":"Stephanie Estima","startTime":648.2,"endTime":649.72,"body":"So that's really the big one."},{"speaker":"Stephanie Estima","startTime":650.12,"endTime":653.4,"body":"You'll also see a lot of women complain about body composition changes."},{"speaker":"Stephanie Estima","startTime":653.4,"endTime":656.76,"body":"So the things that they are doing now in their 40s,"},{"speaker":"Stephanie Estima","startTime":657.04,"endTime":660.24,"body":"you know, what worked in their 20s and 30 is no longer serving them."},{"speaker":"Stephanie Estima","startTime":660.24,"endTime":662.92,"body":"It's no longer working anymore in their 40s."},{"speaker":"Stephanie Estima","startTime":662.96,"endTime":666.36,"body":"A lot of women will complain of more belly fat."},{"speaker":"Stephanie Estima","startTime":667.04,"endTime":669.64,"body":"And we can certainly talk about the different types of fat."},{"speaker":"Stephanie Estima","startTime":669.64,"endTime":672.76,"body":"So there's subcutaneous fat versus visceral fat."},{"speaker":"Stephanie Estima","startTime":672.8,"endTime":677.72,"body":"We tend to, if we're not being strategic, talking about what we eat and how we move and"},{"speaker":"Stephanie Estima","startTime":677.72,"endTime":680.56,"body":"managing our stress, if we're not being strategic there,"},{"speaker":"Stephanie Estima","startTime":680.56,"endTime":684.56,"body":"we can actually accumulate quite a bit of visceral fat, which is absolutely deadly."},{"speaker":"Stephanie Estima","startTime":684.6,"endTime":690.76,"body":"It paves the way for inflammaging, which is a portmanteau of inflammation,"},{"speaker":"Stephanie Estima","startTime":690.88,"endTime":692.32,"body":"inflammation, and aging."},{"speaker":"Stephanie Estima","startTime":692.56,"endTime":696.16,"body":"So you can accelerate your aging because you're in a state of inflammation."},{"speaker":"Stephanie Estima","startTime":696.64,"endTime":700.92,"body":"It also lays the groundwork for cardiovascular disease and cerebrovascular disease and"},{"speaker":"Stephanie Estima","startTime":700.92,"endTime":704.72,"body":"type two diabetes, and metabolic syndrome and Alzheimer's disease."},{"speaker":"Stephanie Estima","startTime":704.76,"endTime":705.16,"body":"Et cetera."},{"speaker":"Peter Bowes","startTime":705.2,"endTime":706.96,"body":"And that's men and women."},{"speaker":"Stephanie Estima","startTime":707.36,"endTime":708.96,"body":"That's men and women. That's right."},{"speaker":"Stephanie Estima","startTime":708.96,"endTime":714.64,"body":"But women, because we have higher amounts of estrogen in our fertile years."},{"speaker":"Stephanie Estima","startTime":714.76,"endTime":716.52,"body":"It is very much cardioprotective."},{"speaker":"Stephanie Estima","startTime":717.2,"endTime":720.64,"body":"It helps with the pliability and suppleness of our arteries."},{"speaker":"Stephanie Estima","startTime":720.64,"endTime":723.96,"body":"It helps the vasodilation and the vasoconstriction."},{"speaker":"Stephanie Estima","startTime":723.96,"endTime":725.88,"body":"It helps with management of our lipids."},{"speaker":"Stephanie Estima","startTime":725.88,"endTime":731.08,"body":"And once we lose estrogen, we become there's actually when we look at the onset of"},{"speaker":"Stephanie Estima","startTime":731.08,"endTime":737.04,"body":"cardiovascular disease in men, women actually start to very quickly catch up to them after"},{"speaker":"Stephanie Estima","startTime":737.04,"endTime":740.12,"body":"menopause. So before menopause, even in perimenopause,"},{"speaker":"Stephanie Estima","startTime":740.12,"endTime":744.44,"body":"because we still have more estrogen, we have that cardioprotective effect."},{"speaker":"Stephanie Estima","startTime":745.24,"endTime":751.04,"body":"Once we've gone through menopause, we actually reach the same risk level as men do after"},{"speaker":"Stephanie Estima","startTime":751.04,"endTime":754.08,"body":"about 5 or 10 years, which is tells you how much estrogen."},{"speaker":"Stephanie Estima","startTime":754.08,"endTime":756.88,"body":"Estrogen is our is our hormonal superpower in many ways."},{"speaker":"Peter Bowes","startTime":756.92,"endTime":762.16,"body":"Yeah. And the sum total, if you like, of the risk factors at different stages in life."},{"speaker":"Peter Bowes","startTime":762.75,"endTime":765.71,"body":"That's what will affect potentially your longevity."},{"speaker":"Peter Bowes","startTime":765.91,"endTime":771.83,"body":"Absolutely. And your health in 60s 70s 80s that everything is you join the dots."},{"speaker":"Peter Bowes","startTime":771.83,"endTime":772.75,"body":"Everything is connected."},{"speaker":"Stephanie Estima","startTime":772.91,"endTime":775.63,"body":"Yeah. And the number one killer for women is not breast cancer."},{"speaker":"Stephanie Estima","startTime":775.67,"endTime":779.79,"body":"It's it's heart. It's heart disease. It's cardiovascular disease. And I think that I think"},{"speaker":"Stephanie Estima","startTime":779.83,"endTime":782.43,"body":"not that we shouldn't focus on cancers and breast cancers,"},{"speaker":"Stephanie Estima","startTime":782.43,"endTime":783.83,"body":"because that's very scary."},{"speaker":"Stephanie Estima","startTime":783.83,"endTime":787.67,"body":"And I've had family members and I know what that looks like."},{"speaker":"Stephanie Estima","startTime":788.03,"endTime":792.59,"body":"But cardiovascular disease is the number one killer for women. And it is a preventable"},{"speaker":"Stephanie Estima","startTime":792.59,"endTime":796.07,"body":"disease. It is almost entirely preventable."},{"speaker":"Peter Bowes","startTime":796.43,"endTime":802.55,"body":"And so what are the, let's say, the modern day lifestyle factors that influence these"},{"speaker":"Peter Bowes","startTime":802.71,"endTime":806.19,"body":"problems? And are they different now to what they were,"},{"speaker":"Peter Bowes","startTime":806.23,"endTime":808.23,"body":"say, 20 or 50 years ago?"},{"speaker":"Stephanie Estima","startTime":808.27,"endTime":814.31,"body":"Oh, that's a good question. I think that it is different markedly different now than it is"},{"speaker":"Stephanie Estima","startTime":814.31,"endTime":819.11,"body":"20 or 50 years ago. I think that aging is just a natural risk factor."},{"speaker":"Stephanie Estima","startTime":819.11,"endTime":822.7,"body":"So the older you are, Unfortunately, that does increase,"},{"speaker":"Stephanie Estima","startTime":822.7,"endTime":826.74,"body":"but things like smoking and being obese and accumulating that visceral fat that we were"},{"speaker":"Stephanie Estima","startTime":826.74,"endTime":829.62,"body":"just touching on before, that accelerates your risk."},{"speaker":"Stephanie Estima","startTime":829.9,"endTime":837.42,"body":"I think when you are not able to manage your stress this is one of the hallmarks of being"},{"speaker":"Stephanie Estima","startTime":837.42,"endTime":838.74,"body":"a perimenopausal woman."},{"speaker":"Stephanie Estima","startTime":838.74,"endTime":843.46,"body":"You need to get a you need to wrangle in and become a master at stress management."},{"speaker":"Stephanie Estima","startTime":843.54,"endTime":846.98,"body":"It's not enough to say, I'm going, you know, I'm just going to,"},{"speaker":"Stephanie Estima","startTime":846.98,"endTime":851.5,"body":"you know, you know, punch it out, push the stress somewhere and just forget about it."},{"speaker":"Stephanie Estima","startTime":851.54,"endTime":854.5,"body":"We have to figure out how to metabolize it and release it."},{"speaker":"Peter Bowes","startTime":855.02,"endTime":858.06,"body":"So I mentioned your book in the introduction,"},{"speaker":"The Betty Body","startTime":858.46,"endTime":862.66,"body":"A Geeky Goddess Guide to Intuitive Eating,"},{"speaker":"The Betty Body","startTime":862.78,"endTime":866.18,"body":"Balanced Hormones, and Transformative Sex."},{"speaker":"The Betty Body","startTime":866.26,"endTime":867.74,"body":"So who is Betty?"},{"speaker":"Stephanie Estima","startTime":868.38,"endTime":872.46,"body":"Betty is the name of my fans of the podcast."},{"speaker":"Stephanie Estima","startTime":872.58,"endTime":874.78,"body":"So my podcast, like you, I have a podcast."},{"speaker":"Stephanie Estima","startTime":874.78,"endTime":876.98,"body":"It's called Better! with Doctor Stephanie."},{"speaker":"Stephanie Estima","startTime":876.98,"endTime":881.57,"body":"And so we actually had listeners of the show just start calling themselves Betties."},{"speaker":"Stephanie Estima","startTime":881.57,"endTime":883.89,"body":"And I was like, oh, that speaks to my vintage heart,"},{"speaker":"Stephanie Estima","startTime":884.21,"endTime":888.05,"body":"you know? The Betty Davis and the Betty Boop and the Betty White and all the Betty's that,"},{"speaker":"Stephanie Estima","startTime":888.09,"endTime":890.21,"body":"you know, I've sort of grew up and have, like,"},{"speaker":"Stephanie Estima","startTime":890.25,"endTime":892.93,"body":"cherished and loved. So the name of the book,"},{"speaker":"Stephanie Estima","startTime":892.97,"endTime":897.05,"body":"The Betty Body, is just named after the fans of the show."},{"speaker":"Stephanie Estima","startTime":897.05,"endTime":899.69,"body":"So it's really how my Betty's and we call it,"},{"speaker":"Stephanie Estima","startTime":899.69,"endTime":901.25,"body":"you know, we call it the Betty-verse."},{"speaker":"Stephanie Estima","startTime":901.29,"endTime":905.29,"body":"And, you know, my Bettys can figure out menstrual cycle literacy."},{"speaker":"Stephanie Estima","startTime":905.29,"endTime":908.73,"body":"So that first book I hope will be in a series of a few,"},{"speaker":"Stephanie Estima","startTime":908.73,"endTime":912.85,"body":"is all about how to optimize for your fertility in your in your years of reproductive"},{"speaker":"Stephanie Estima","startTime":912.85,"endTime":913.57,"body":"capacity."},{"speaker":"Peter Bowes","startTime":914.01,"endTime":915.73,"body":"So that's the main takeaway."},{"speaker":"Peter Bowes","startTime":916.53,"endTime":918.93,"body":"You're hoping that people will get from the book?"},{"speaker":"Stephanie Estima","startTime":919.53,"endTime":923.25,"body":"I hope when people read the book, I hope the first thing that I hope is that they start"},{"speaker":"Stephanie Estima","startTime":923.25,"endTime":925.53,"body":"tracking their cycle. Like that's the one."},{"speaker":"Stephanie Estima","startTime":925.65,"endTime":928.69,"body":"You don't even have to buy the book. Just like that's what you should do if you're female."},{"speaker":"Stephanie Estima","startTime":928.69,"endTime":934.09,"body":"Track your cycle and then through the book, I teach you how to eat in accordance with your"},{"speaker":"Stephanie Estima","startTime":934.09,"endTime":939.93,"body":"cycle. So when there's different, you know, hormonal environments when great times for"},{"speaker":"Stephanie Estima","startTime":939.93,"endTime":942.93,"body":"fasting are, caloric restriction."},{"speaker":"Stephanie Estima","startTime":943.25,"endTime":947.21,"body":"What? You know, what times should we be pushing the protein if we want a carbohydrate"},{"speaker":"Stephanie Estima","startTime":947.21,"endTime":950.21,"body":"restrict? What are times in the cycle that that is appropriate for."},{"speaker":"Stephanie Estima","startTime":950.21,"endTime":955.93,"body":"And then the same is true for exercise movement. So what types of and my bias is"},{"speaker":"Stephanie Estima","startTime":955.93,"endTime":960.21,"body":"resistance training. So every movement program that I've ever designed has a base for"},{"speaker":"Stephanie Estima","startTime":960.21,"endTime":963.73,"body":"resistance training. That's the that's everybody has to be training."},{"speaker":"Stephanie Estima","startTime":964.21,"endTime":968.73,"body":"But then the way that you train over the cycle will also change based on how much estrogen"},{"speaker":"Stephanie Estima","startTime":968.73,"endTime":973.53,"body":"you have and how much burst training you do will also change based on where you are in"},{"speaker":"Stephanie Estima","startTime":973.53,"endTime":976.21,"body":"your cycle. When we look at female athletes, for example,"},{"speaker":"Stephanie Estima","startTime":976.21,"endTime":982.53,"body":"and I talk about this in the book, the number one injury that they have is an it's an ACL"},{"speaker":"Stephanie Estima","startTime":982.53,"endTime":986.49,"body":"injury. And so this is a ligament in the knee."},{"speaker":"Stephanie Estima","startTime":986.49,"endTime":989.85,"body":"And ligaments are very susceptible to estrogen."},{"speaker":"Stephanie Estima","startTime":989.85,"endTime":994.93,"body":"So as we see estrogen surging in the cycle which typically happens around day ten."},{"speaker":"Stephanie Estima","startTime":995.21,"endTime":996.66,"body":"And then there's a ..."},{"speaker":"Stephanie Estima","startTime":996.66,"endTime":1001.8,"body":"a suming it's a 28 day cycle sort of mid in mid way through the second week."},{"speaker":"Stephanie Estima","startTime":1001.92,"endTime":1004.6,"body":"And then there's another secondary rise in the luteal phase."},{"speaker":"Stephanie Estima","startTime":1005.16,"endTime":1009.76,"body":"But that primary rise in the follicular phase you'll find that most athletes will injure"},{"speaker":"Stephanie Estima","startTime":1009.76,"endTime":1013.12,"body":"themselves especially if they're doing things like basketball or they're sprinters."},{"speaker":"Stephanie Estima","startTime":1013.24,"endTime":1016.92,"body":"Anything where there's like explosive type of movements or like a lot of lateral"},{"speaker":"Stephanie Estima","startTime":1016.92,"endTime":1020.08,"body":"movements, you'll you'll typically see a lot of injuries there."},{"speaker":"Stephanie Estima","startTime":1020.24,"endTime":1026.28,"body":"So I talk about how you can sort of avoid that type of movement pattern and energy"},{"speaker":"Stephanie Estima","startTime":1026.28,"endTime":1028.92,"body":"requirement for you in that in that second week."},{"speaker":"Peter Bowes","startTime":1029.08,"endTime":1033.72,"body":"Are women generally less attentive to tracking themselves?"},{"speaker":"Stephanie Estima","startTime":1033.92,"endTime":1034.2,"body":"Yes."},{"speaker":"Peter Bowes","startTime":1034.2,"endTime":1035.24,"body":"Than you would like to see?"},{"speaker":"Stephanie Estima","startTime":1035.44,"endTime":1038.88,"body":"Yes, 100%. That was really the goal of the book."},{"speaker":"Stephanie Estima","startTime":1038.92,"endTime":1041.76,"body":"Like if there's like I said, you don't even have to buy the book. Just track your cycle."},{"speaker":"Stephanie Estima","startTime":1041.8,"endTime":1045.0,"body":"Because when you're talking to your primary health care provider,"},{"speaker":"Stephanie Estima","startTime":1045.0,"endTime":1049.92,"body":"if you have data, if you say, hey, I've been tracking my cycle now for a year,"},{"speaker":"Stephanie Estima","startTime":1049.96,"endTime":1055.75,"body":"two years, five years, and I know that every month it's 29 days and I know I ovulate,"},{"speaker":"Stephanie Estima","startTime":1055.79,"endTime":1058.51,"body":"you know, this time because, you know, cervical you know,"},{"speaker":"Stephanie Estima","startTime":1058.55,"endTime":1061.83,"body":"cervical fluid. You know what that you know how that changes over the cycle as well."},{"speaker":"Stephanie Estima","startTime":1062.03,"endTime":1065.43,"body":"You're going to get better care because now your your doctor,"},{"speaker":"Stephanie Estima","startTime":1065.43,"endTime":1069.59,"body":"your caregiver, your care provider has the same information that you do."},{"speaker":"Stephanie Estima","startTime":1069.63,"endTime":1072.11,"body":"Right. And then there can be more collaboration there."},{"speaker":"Stephanie Estima","startTime":1072.11,"endTime":1075.35,"body":"So I would say that is by far the most important thing,"},{"speaker":"Stephanie Estima","startTime":1075.35,"endTime":1079.07,"body":"that every woman who is in those fertile years should be doing."},{"speaker":"Peter Bowes","startTime":1079.55,"endTime":1081.83,"body":"So it's providing data for your doctor."},{"speaker":"Stephanie Estima","startTime":1081.83,"endTime":1083.79,"body":"100% And for yourself."},{"speaker":"Peter Bowes","startTime":1083.83,"endTime":1086.31,"body":"And for your for yourself, ultimately for your own health."},{"speaker":"Stephanie Estima","startTime":1086.47,"endTime":1089.63,"body":"I mean, if there were four other women in this room, we would all, you know,"},{"speaker":"Stephanie Estima","startTime":1089.67,"endTime":1092.71,"body":"all have a menstrual cycle if we're of a certain age."},{"speaker":"Stephanie Estima","startTime":1092.87,"endTime":1096.15,"body":"But there's going to be variances, right? There's going to be there's there's different"},{"speaker":"Stephanie Estima","startTime":1096.15,"endTime":1097.31,"body":"rhythms that we all have."},{"speaker":"Peter Bowes","startTime":1097.47,"endTime":1102.75,"body":"Right? Yeah. So how attentive generally are doctors to requesting data from their"},{"speaker":"Peter Bowes","startTime":1102.95,"endTime":1104.35,"body":"patients."},{"speaker":"Stephanie Estima","startTime":1104.35,"endTime":1106.91,"body":"I would say this much like probably zero."},{"speaker":"Stephanie Estima","startTime":1106.95,"endTime":1110.11,"body":"Yeah. Because I and I think my hope is that that changes."},{"speaker":"Stephanie Estima","startTime":1110.11,"endTime":1113.35,"body":"I think that, you know, we're talking about perimenopause and menopause. I think that's"},{"speaker":"Stephanie Estima","startTime":1113.51,"endTime":1119.51,"body":"having a moment. I would also like to see menstrual cycle literacy seep its way in to the"},{"speaker":"Stephanie Estima","startTime":1119.63,"endTime":1122.55,"body":"medical establishment, where that is one of the I mean,"},{"speaker":"Stephanie Estima","startTime":1122.55,"endTime":1125.95,"body":"they will ask you, you do have things like date of your last period."},{"speaker":"Stephanie Estima","startTime":1126.11,"endTime":1130.39,"body":"They do. You are asked that very, very often when you're going into to see your medical"},{"speaker":"Stephanie Estima","startTime":1130.63,"endTime":1134.83,"body":"doctor, but they're not necessarily talking about what was the how long did you bleed for?"},{"speaker":"Stephanie Estima","startTime":1134.99,"endTime":1139.67,"body":"What was the color of your blood? Like what did you see clots and if so,"},{"speaker":"Stephanie Estima","startTime":1139.67,"endTime":1143.15,"body":"how big were the clots. Like you're not you're not getting that kind of detail. But this"},{"speaker":"Stephanie Estima","startTime":1143.15,"endTime":1149.23,"body":"is why it's no longer just a luxury to delegate your health to your your medical provider."},{"speaker":"Stephanie Estima","startTime":1149.27,"endTime":1154.79,"body":"You also need to. As a woman, I feel very strongly that a woman should be also part of"},{"speaker":"Stephanie Estima","startTime":1154.79,"endTime":1158.15,"body":"that conversation, and so she can also provide some of that."},{"speaker":"Stephanie Estima","startTime":1158.15,"endTime":1161.59,"body":"She can color that in for her provider, for her doctor,"},{"speaker":"Stephanie Estima","startTime":1161.71,"endTime":1163.83,"body":"so that you both can make better decisions together."},{"speaker":"Peter Bowes","startTime":1163.83,"endTime":1168.03,"body":"So a little digression here. To what extent do you think AI is going to help in this"},{"speaker":"Peter Bowes","startTime":1168.03,"endTime":1171.91,"body":"process of sharing data between patient and doctor."},{"speaker":"Peter Bowes","startTime":1172.06,"endTime":1174.26,"body":"Now, clearly there are certain data."},{"speaker":"Peter Bowes","startTime":1174.7,"endTime":1178.78,"body":"It might be difficult at the moment to collect through artificial intelligence, but with"},{"speaker":"Peter Bowes","startTime":1178.78,"endTime":1185.34,"body":"the rapidly evolving efficiency of AI, I can see a time when it could with the wearables"},{"speaker":"Peter Bowes","startTime":1185.34,"endTime":1188.74,"body":"that we all gravitate towards, that it could help in that respect."},{"speaker":"Stephanie Estima","startTime":1188.78,"endTime":1191.78,"body":"Well, I actually think that that might already be happening. Like there's so many apps"},{"speaker":"Stephanie Estima","startTime":1191.78,"endTime":1196.42,"body":"where you are just entering your in your data every day of your cycle,"},{"speaker":"Stephanie Estima","startTime":1196.42,"endTime":1199.9,"body":"and then it will spit back to you. Oh, you might be ovulating in the next few days. And"},{"speaker":"Stephanie Estima","startTime":1199.9,"endTime":1202.38,"body":"what's your emotional landscape look like?"},{"speaker":"Stephanie Estima","startTime":1202.38,"endTime":1206.74,"body":"What is your cervical fluid look like. And then that can all be sent to Apple Health."},{"speaker":"Stephanie Estima","startTime":1206.74,"endTime":1209.1,"body":"Or, you know, the garments or the the watches,"},{"speaker":"Stephanie Estima","startTime":1209.14,"endTime":1211.46,"body":"you know, the rings and all the things, the hoops. So,"},{"speaker":"Stephanie Estima","startTime":1211.74,"endTime":1215.38,"body":"I hope I think that a lot of people are scared of AI."},{"speaker":"Stephanie Estima","startTime":1215.38,"endTime":1219.18,"body":"I think that there's some things that are just uniquely human that will,"},{"speaker":"Stephanie Estima","startTime":1219.22,"endTime":1220.94,"body":"like, I will never be able to touch."},{"speaker":"Stephanie Estima","startTime":1220.94,"endTime":1225.7,"body":"But I do think that that data accumulation and relaying of that data is very exciting to"},{"speaker":"Stephanie Estima","startTime":1225.7,"endTime":1225.9,"body":"me."},{"speaker":"Peter Bowes","startTime":1225.94,"endTime":1229.06,"body":"Yeah. And one thing you mentioned already, the importance of sleep,"},{"speaker":"Peter Bowes","startTime":1229.62,"endTime":1233.49,"body":"and certainly AI is big on sleep in terms of measuring our sleep,"},{"speaker":"Peter Bowes","startTime":1233.53,"endTime":1236.53,"body":"our deep sleep especially, and REM."},{"speaker":"Peter Bowes","startTime":1236.97,"endTime":1242.29,"body":"How often do you talk to your patients about sleep and how important is that conversation?"},{"speaker":"Stephanie Estima","startTime":1242.49,"endTime":1246.41,"body":"It's the number. It's maybe the number two thing I talk about."},{"speaker":"Stephanie Estima","startTime":1246.41,"endTime":1248.97,"body":"So I will ask all the questions about the menstrual cycle."},{"speaker":"Stephanie Estima","startTime":1248.97,"endTime":1252.37,"body":"And then the second line of questioning has to do with sleep."},{"speaker":"Peter Bowes","startTime":1252.37,"endTime":1254.57,"body":"And what are those questions. Maybe the top three."},{"speaker":"Stephanie Estima","startTime":1254.89,"endTime":1260.21,"body":"Yeah. Well if I will, if they're not, if they don't already have a sleep journal or"},{"speaker":"Stephanie Estima","startTime":1260.21,"endTime":1263.69,"body":"hopefully they have a sleep journal and I can ask them length of time and if they have"},{"speaker":"Stephanie Estima","startTime":1263.69,"endTime":1265.85,"body":"wearables, I will look at that data."},{"speaker":"Stephanie Estima","startTime":1265.85,"endTime":1268.29,"body":"So how much deep sleep when is your HRV look like?"},{"speaker":"Stephanie Estima","startTime":1268.81,"endTime":1274.73,"body":"These are all really questions that are that help give me an insight an into nervous"},{"speaker":"Stephanie Estima","startTime":1274.73,"endTime":1279.85,"body":"system function, balance of sympathetics and and parasympathetics with which the HRV does."},{"speaker":"Stephanie Estima","startTime":1279.97,"endTime":1281.73,"body":"And then deep sleep is also telling."},{"speaker":"Stephanie Estima","startTime":1281.77,"endTime":1285.33,"body":"Like how much deep sleep that patient is getting also is going to tell me,"},{"speaker":"Stephanie Estima","startTime":1285.77,"endTime":1290.13,"body":"how rejuvenated they are and how metabolically sound they are."},{"speaker":"Stephanie Estima","startTime":1290.21,"endTime":1293.73,"body":"We know that when someone is not sleeping well, even just by an hour,"},{"speaker":"Stephanie Estima","startTime":1294.17,"endTime":1297.93,"body":"we can start to see, start to see some of those inflammatory pathways start to ramp up"},{"speaker":"Stephanie Estima","startTime":1297.93,"endTime":1300.73,"body":"again. We tend to crave more sugars."},{"speaker":"Stephanie Estima","startTime":1300.73,"endTime":1303.25,"body":"Our inhibitory processes in the brain are also,"},{"speaker":"Stephanie Estima","startTime":1303.53,"endTime":1309.827,"body":"you know, part of the one of the beautiful things that sleep does is it helps strengthen,"},{"speaker":"Stephanie Estima","startTime":1309.827,"endTime":1313.25,"body":"the neocortical, something called the prefrontal cortex,"},{"speaker":"Stephanie Estima","startTime":1313.25,"endTime":1316.101,"body":"which you've probably talked about again here on the podcast,"},{"speaker":"Stephanie Estima","startTime":1316.101,"endTime":1320.57,"body":"quite, quite often. And part of the job of the prefrontal cortex."},{"speaker":"Stephanie Estima","startTime":1320.57,"endTime":1323.97,"body":"So we talk about it as an executive function area of the brain."},{"speaker":"Stephanie Estima","startTime":1323.97,"endTime":1327.65,"body":"Where are you thinking about the future. And it's strategic and you're planning. But the"},{"speaker":"Stephanie Estima","startTime":1327.65,"endTime":1333.25,"body":"other role of the frontal lobe generally is to inhibit lower brain centers."},{"speaker":"Stephanie Estima","startTime":1333.29,"endTime":1336.65,"body":"Right. So that's the piece that often doesn't get spoken about as much,"},{"speaker":"Stephanie Estima","startTime":1336.65,"endTime":1340.45,"body":"but it's also super interesting. So if your frontal lobe is well rested,"},{"speaker":"Stephanie Estima","startTime":1340.65,"endTime":1345.53,"body":"you are able to properly inhibit some of the more primal areas of the brain,"},{"speaker":"Stephanie Estima","startTime":1345.53,"endTime":1348.44,"body":"like the lizard brain, the limbic system, you know."},{"speaker":"Stephanie Estima","startTime":1348.48,"endTime":1352.88,"body":"So we are when we're sleep deprived, it's very easy for us to get irritated,"},{"speaker":"Stephanie Estima","startTime":1352.88,"endTime":1354.56,"body":"agitated and angry quicker."},{"speaker":"Stephanie Estima","startTime":1354.68,"endTime":1357.84,"body":"And we're also very likely to make poor decisions around our health."},{"speaker":"Stephanie Estima","startTime":1357.84,"endTime":1361.92,"body":"We are going to we're going to reach for the cookies and the chips and the crackers versus"},{"speaker":"Stephanie Estima","startTime":1361.92,"endTime":1366.04,"body":"the, you know, the protein and the kale and the salad and everything on the side."},{"speaker":"Peter Bowes","startTime":1366.04,"endTime":1369.44,"body":"So that's why I put it at number one, because you sleep badly,"},{"speaker":"Peter Bowes","startTime":1369.6,"endTime":1373.68,"body":"you're more inclined to make bad choices in terms of your diet and less inclined to"},{"speaker":"Peter Bowes","startTime":1373.68,"endTime":1376.24,"body":"exercise. And if you don't exercise good diet,"},{"speaker":"Peter Bowes","startTime":1376.56,"endTime":1378.72,"body":"it's all entwined with each other."},{"speaker":"Peter Bowes","startTime":1378.72,"endTime":1381.88,"body":"You mentioned HRV, heart rate variability."},{"speaker":"Peter Bowes","startTime":1381.88,"endTime":1384.72,"body":"I think a lot of people are just discovering what it is."},{"speaker":"Peter Bowes","startTime":1384.72,"endTime":1387.88,"body":"And the fact that, again, our wearables can measure it."},{"speaker":"Peter Bowes","startTime":1388.72,"endTime":1391.28,"body":"Why is it important to know and how can it help us?"},{"speaker":"Stephanie Estima","startTime":1391.84,"endTime":1394.2,"body":"Sure. It's just a measure of the balance."},{"speaker":"Stephanie Estima","startTime":1394.2,"endTime":1397.2,"body":"So we have something called the autonomic system,"},{"speaker":"Stephanie Estima","startTime":1397.2,"endTime":1400.4,"body":"which sounds like automatic. So just think about you don't actually have to do anything"},{"speaker":"Stephanie Estima","startTime":1400.44,"endTime":1402.44,"body":"like your nervous system is already doing it."},{"speaker":"Stephanie Estima","startTime":1402.56,"endTime":1406.95,"body":"And the autonomic system has generally two branches Sympathetic and Parasympathetic."},{"speaker":"Stephanie Estima","startTime":1407.15,"endTime":1410.47,"body":"Your sympathetics are what people classically refer to as fight,"},{"speaker":"Stephanie Estima","startTime":1410.47,"endTime":1415.63,"body":"flight, freeze. And then the parasympathetic is the rest and digest stay in place."},{"speaker":"Stephanie Estima","startTime":1415.63,"endTime":1417.87,"body":"So this is where we feel very relaxed."},{"speaker":"Stephanie Estima","startTime":1417.87,"endTime":1420.31,"body":"This is where we feel very happy and satisfied."},{"speaker":"Stephanie Estima","startTime":1420.87,"endTime":1426.67,"body":"And so HRV is basically a measure of the inputs of both of those nervous systems into the"},{"speaker":"Stephanie Estima","startTime":1426.67,"endTime":1432.07,"body":"heart. So when we think about the heart, the heart rate variability is basically how"},{"speaker":"Stephanie Estima","startTime":1432.07,"endTime":1433.51,"body":"variable is the heart rate."},{"speaker":"Stephanie Estima","startTime":1434.31,"endTime":1437.07,"body":"The heart is a unique muscle in that or a unique organ."},{"speaker":"Stephanie Estima","startTime":1437.07,"endTime":1441.83,"body":"I'll say more accurately in that it has both parasympathetic and sympathetic inputs to it."},{"speaker":"Stephanie Estima","startTime":1441.83,"endTime":1444.75,"body":"I mean, all organs do, but this is where we can really measure it."},{"speaker":"Stephanie Estima","startTime":1445.39,"endTime":1449.03,"body":"And so if you are someone who is chronically stressed,"},{"speaker":"Stephanie Estima","startTime":1449.03,"endTime":1452.47,"body":"you're not sleeping well, you're not exercising in the way that you should,"},{"speaker":"Stephanie Estima","startTime":1452.47,"endTime":1454.15,"body":"and you're not choosing healthy foods."},{"speaker":"Stephanie Estima","startTime":1454.15,"endTime":1458.27,"body":"You are very and you do that on repeat for weeks,"},{"speaker":"Stephanie Estima","startTime":1458.27,"endTime":1462.35,"body":"months, and decades. You are very likely going to be sympathetic dominant,"},{"speaker":"Stephanie Estima","startTime":1462.35,"endTime":1464.39,"body":"which means that your variability."},{"speaker":"Stephanie Estima","startTime":1464.39,"endTime":1469.78,"body":"So the input of the parasympathetic system is not going to be as robust as,"},{"speaker":"Stephanie Estima","startTime":1469.82,"endTime":1472.06,"body":"let's say, the input from the sympathetic system."},{"speaker":"Stephanie Estima","startTime":1472.34,"endTime":1474.94,"body":"So your heart rate is going to be much more stuck."},{"speaker":"Stephanie Estima","startTime":1475.14,"endTime":1476.7,"body":"It's going to be very similar."},{"speaker":"Stephanie Estima","startTime":1476.86,"endTime":1479.54,"body":"And we actually want the heartbeat to be quite variable."},{"speaker":"Stephanie Estima","startTime":1479.62,"endTime":1483.74,"body":"So we think oh we should beat once a second, but it should really be like 0.7 seconds and"},{"speaker":"Stephanie Estima","startTime":1483.74,"endTime":1486.98,"body":"then 1.2 and then 0.8 and so on and so on."},{"speaker":"Stephanie Estima","startTime":1487.02,"endTime":1493.46,"body":"So heart rate variability really tells us about how well we are managing our stress."},{"speaker":"Stephanie Estima","startTime":1493.94,"endTime":1496.42,"body":"Now, I will say just to add a little bit more nuance to this."},{"speaker":"Stephanie Estima","startTime":1496.42,"endTime":1500.94,"body":"I do think that there is some and I don't I don't have any literature to back this up yet,"},{"speaker":"Stephanie Estima","startTime":1500.94,"endTime":1506.98,"body":"but I do feel strongly or I have a hypothesis that there is some genetic component to HRV"},{"speaker":"Stephanie Estima","startTime":1506.98,"endTime":1513.1,"body":"because some people, no matter how well they're moving and eating and all of that,"},{"speaker":"Stephanie Estima","startTime":1513.3,"endTime":1516.82,"body":"their HRV is very low, chronically low."},{"speaker":"Stephanie Estima","startTime":1516.98,"endTime":1520.46,"body":"So I think that, it's a useful tool to tell us,"},{"speaker":"Stephanie Estima","startTime":1520.62,"endTime":1523.1,"body":"broadly speaking, like painting broad you know,"},{"speaker":"Stephanie Estima","startTime":1523.14,"endTime":1526.34,"body":"brushstrokes how well we are balancing our stress."},{"speaker":"Stephanie Estima","startTime":1526.7,"endTime":1533.06,"body":"And if you're someone who always has an HRV of like 20 or 30 or 40 or whatever,"},{"speaker":"Stephanie Estima","startTime":1533.46,"endTime":1536.5,"body":"don't beat yourself up about it too much."},{"speaker":"Stephanie Estima","startTime":1536.54,"endTime":1539.78,"body":"Right. Because there may be and I think that there is a genetic component to it."},{"speaker":"Peter Bowes","startTime":1539.82,"endTime":1541.66,"body":"Right. And it does decrease with age."},{"speaker":"Stephanie Estima","startTime":1541.9,"endTime":1543.62,"body":"It does. Yeah. It does decline with age as well."},{"speaker":"Peter Bowes","startTime":1543.66,"endTime":1547.18,"body":"And I think and I don't think again, there's much data to back this up."},{"speaker":"Peter Bowes","startTime":1547.18,"endTime":1550.3,"body":"But I think seasonal changes, daylight changes,"},{"speaker":"Peter Bowes","startTime":1550.3,"endTime":1553.94,"body":"clock changes. All. n equals one."},{"speaker":"Peter Bowes","startTime":1553.98,"endTime":1559.34,"body":"My own experience. Seems to affect HIV in terms of taking a dip and then maybe getting"},{"speaker":"Peter Bowes","startTime":1559.34,"endTime":1561.38,"body":"used to the new season, the winter season."},{"speaker":"Peter Bowes","startTime":1561.66,"endTime":1565.5,"body":"It does seem to affect it in some way, I think would be fascinating to have a large scale"},{"speaker":"Peter Bowes","startTime":1565.7,"endTime":1567.74,"body":"study to to really gather some data there."},{"speaker":"Stephanie Estima","startTime":1567.78,"endTime":1571.02,"body":"I love that idea. And if I may just put my two cents in ,"},{"speaker":"Stephanie Estima","startTime":1571.02,"endTime":1572.82,"body":"I wish we would stop changing the time."},{"speaker":"Peter Bowes","startTime":1573.26,"endTime":1574.9,"body":"Oh well, that's a whole other podcast."},{"speaker":"Stephanie Estima","startTime":1574.94,"endTime":1576.06,"body":"Is a whole other podcast."},{"speaker":"Stephanie Estima","startTime":1576.1,"endTime":1577.66,"body":"But yes, I think that."},{"speaker":"Peter Bowes","startTime":1577.7,"endTime":1579.26,"body":"It's hugely disturbing to your life."},{"speaker":"Stephanie Estima","startTime":1579.38,"endTime":1583.89,"body":"Hugely disturbing. And you can actually see in if you look at data sets from spring and"},{"speaker":"Stephanie Estima","startTime":1583.89,"endTime":1588.85,"body":"fall, when typically we either fall at spring forward or fall back in the spring,"},{"speaker":"Stephanie Estima","startTime":1588.85,"endTime":1591.45,"body":"there's actually more. When we lose that hour of sleep,"},{"speaker":"Stephanie Estima","startTime":1591.69,"endTime":1596.09,"body":"judges are more likely to lay very you know, their their rulings are much harsher than"},{"speaker":"Stephanie Estima","startTime":1596.09,"endTime":1598.69,"body":"they otherwise would be in the fall when they're an hour slept."},{"speaker":"Stephanie Estima","startTime":1598.69,"endTime":1603.73,"body":"There's more car accidents. There's more heart attacks in that first week of that change,"},{"speaker":"Stephanie Estima","startTime":1603.73,"endTime":1607.77,"body":"because it is so stressful to the body to wake up just all of a sudden wake up an hour"},{"speaker":"Stephanie Estima","startTime":1607.77,"endTime":1608.25,"body":"earlier."},{"speaker":"Peter Bowes","startTime":1608.69,"endTime":1614.89,"body":"If you were in control of that, would you like a steady time zone that increased light in"},{"speaker":"Peter Bowes","startTime":1614.89,"endTime":1616.45,"body":"the evening or in the morning?"},{"speaker":"Stephanie Estima","startTime":1616.85,"endTime":1620.21,"body":"I like the standard time, so whatever the standard,"},{"speaker":"Stephanie Estima","startTime":1620.21,"endTime":1624.77,"body":"it's usually the fall. Like the, you know, when it fall backs because there's a really"},{"speaker":"Stephanie Estima","startTime":1624.77,"endTime":1626.69,"body":"funny meme. I see it every year in the fall."},{"speaker":"Stephanie Estima","startTime":1626.69,"endTime":1629.89,"body":"It's like, did we do it? Did we save the daylight? You know, it's like daylight savings"},{"speaker":"Stephanie Estima","startTime":1629.93,"endTime":1635.69,"body":"time is more of an antiquated practice for farmers when they really did need the sunlight"},{"speaker":"Stephanie Estima","startTime":1635.69,"endTime":1640.96,"body":"and they really did need to maximize and profit from extended sunlight."},{"speaker":"Stephanie Estima","startTime":1640.96,"endTime":1643.12,"body":"But we're very much like farming is very, you know."},{"speaker":"Stephanie Estima","startTime":1643.16,"endTime":1647.88,"body":"Unfortunately, and fortunately is very much industrialized."},{"speaker":"Stephanie Estima","startTime":1647.88,"endTime":1649.08,"body":"It's very much automated."},{"speaker":"Stephanie Estima","startTime":1649.08,"endTime":1653.48,"body":"We don't like the images of farmers sort of towing the fields unless it's a regenerative"},{"speaker":"Stephanie Estima","startTime":1653.48,"endTime":1656.6,"body":"agricultural practice, like most of its indoors."},{"speaker":"Stephanie Estima","startTime":1656.64,"endTime":1658.88,"body":"And even the way that many animals are raised,"},{"speaker":"Stephanie Estima","startTime":1658.88,"endTime":1660.28,"body":"it's like all indoors."},{"speaker":"Stephanie Estima","startTime":1660.32,"endTime":1662.16,"body":"Doesn't matter if there's light or not outside."},{"speaker":"Peter Bowes","startTime":1662.16,"endTime":1665.76,"body":"Interesting. I want to ask you about something that I've seen you talk about before,"},{"speaker":"Peter Bowes","startTime":1666.32,"endTime":1671.16,"body":"going back to hormonal changes throughout life and differences between men and women,"},{"speaker":"Peter Bowes","startTime":1671.4,"endTime":1675.32,"body":"and comparisons with the sun and the moon."},{"speaker":"Peter Bowes","startTime":1675.32,"endTime":1680.12,"body":"And I thought it was a really fascinating way to describe the difference between men and"},{"speaker":"Peter Bowes","startTime":1680.12,"endTime":1682.8,"body":"women and what we go through during our lives."},{"speaker":"Stephanie Estima","startTime":1682.84,"endTime":1684.64,"body":"I'm so happy that you asked this."},{"speaker":"Stephanie Estima","startTime":1684.64,"endTime":1686.48,"body":"You're asking really great questions."},{"speaker":"Stephanie Estima","startTime":1686.48,"endTime":1692.76,"body":"So this was my sort of poetic way of describing the differences between men and women."},{"speaker":"Stephanie Estima","startTime":1692.76,"endTime":1696.4,"body":"So I would say, and I still say, you know, men are very much like the sun,"},{"speaker":"Stephanie Estima","startTime":1696.4,"endTime":1699.36,"body":"and women are very much like the moon. So if we think about the sun."},{"speaker":"Stephanie Estima","startTime":1699.4,"endTime":1704.08,"body":"You know, it has a 24 ish, you know, 24.5 hour cycle."},{"speaker":"Stephanie Estima","startTime":1704.56,"endTime":1708.0,"body":"And men are very much the same when we think about the hormonal constitution of a man"},{"speaker":"Stephanie Estima","startTime":1708.04,"endTime":1710.76,"body":"wakes up. Lots of testosterone in the morning,"},{"speaker":"Stephanie Estima","startTime":1710.8,"endTime":1711.88,"body":"you know, get up and go."},{"speaker":"Stephanie Estima","startTime":1711.88,"endTime":1714.48,"body":"Go and slay the day and, like, go get the prey,"},{"speaker":"Stephanie Estima","startTime":1714.48,"endTime":1719.0,"body":"kill it, bring it back to the tribe. And then as the day goes on and I'm talking more"},{"speaker":"Stephanie Estima","startTime":1719.0,"endTime":1721.4,"body":"tribally. But we also see this in corporate culture,"},{"speaker":"Stephanie Estima","startTime":1721.44,"endTime":1726.32,"body":"right? We see, you know, you're very much rewarded when you're at the office early and"},{"speaker":"Stephanie Estima","startTime":1726.32,"endTime":1729.88,"body":"doing your, you know, you get there before everybody else in the office. And then as the"},{"speaker":"Stephanie Estima","startTime":1729.88,"endTime":1732.68,"body":"day goes on, a man's testosterone begins to drop."},{"speaker":"Stephanie Estima","startTime":1732.68,"endTime":1736.68,"body":"And he's actually more I would call it more estrogenic ."},{"speaker":"Stephanie Estima","startTime":1737.0,"endTime":1739.68,"body":"So he's more chatty, he's more social."},{"speaker":"Stephanie Estima","startTime":1739.68,"endTime":1745.32,"body":"And this is like the 5 to 7, you know, happy hour or,"},{"speaker":"Stephanie Estima","startTime":1745.32,"endTime":1748.76,"body":"like, cocktail hour that you that you often see or where,"},{"speaker":"Stephanie Estima","startTime":1748.92,"endTime":1753.12,"body":"you know, people will take, you know, men will take their clients out for dinners and"},{"speaker":"Stephanie Estima","startTime":1753.12,"endTime":1757.04,"body":"things of that nature. And, you know, in the corporate world, and that's very much men are"},{"speaker":"Stephanie Estima","startTime":1757.15,"endTime":1761.31,"body":"very simple, like simple and elegant, right?"},{"speaker":"Stephanie Estima","startTime":1761.35,"endTime":1764.79,"body":"So we just men will repeat the same pattern over and over."},{"speaker":"Stephanie Estima","startTime":1765.51,"endTime":1767.51,"body":"Women are also circadian, right?"},{"speaker":"Stephanie Estima","startTime":1767.51,"endTime":1770.79,"body":"We have certain hormones that are higher in the morning,"},{"speaker":"Stephanie Estima","startTime":1770.83,"endTime":1772.39,"body":"like cortisol for example."},{"speaker":"Stephanie Estima","startTime":1772.51,"endTime":1774.27,"body":"Men and women higher in the morning."},{"speaker":"Stephanie Estima","startTime":1774.31,"endTime":1778.31,"body":"Much more insulin sensitive in the morning. But then we have this overlay of the menstrual"},{"speaker":"Stephanie Estima","startTime":1778.31,"endTime":1782.95,"body":"cycle, which is about the lunar cycle, which is about 28/29."},{"speaker":"Stephanie Estima","startTime":1783.19,"endTime":1785.15,"body":"The lunar cycle is about 29 days."},{"speaker":"Stephanie Estima","startTime":1785.27,"endTime":1790.23,"body":"And actually, that's the average length of a woman's menstrual cycle is about 29 or 30"},{"speaker":"Stephanie Estima","startTime":1790.23,"endTime":1795.87,"body":"days. And so actually the word lunatic, just if you're someone who's into words,"},{"speaker":"Stephanie Estima","startTime":1795.87,"endTime":1798.43,"body":"is someone who reveres the moon, right."},{"speaker":"Stephanie Estima","startTime":1798.47,"endTime":1804.27,"body":"So women have this circadian rhythm, but they also have this lunar rhythm on top of that."},{"speaker":"Stephanie Estima","startTime":1804.47,"endTime":1812.15,"body":"So I and I compared the two sort of planetary bodies because I wanted to really make the"},{"speaker":"Stephanie Estima","startTime":1812.15,"endTime":1816.38,"body":"difference. I really wanted to strike the difference between men and women or highlight"},{"speaker":"Stephanie Estima","startTime":1816.38,"endTime":1819.5,"body":"the difference between men and women in that we're,"},{"speaker":"Stephanie Estima","startTime":1819.54,"endTime":1823.26,"body":"you know, there's different functions that there's, you know, the sun brightens up the"},{"speaker":"Stephanie Estima","startTime":1823.26,"endTime":1826.98,"body":"daylight sky and the light illuminates the moon illuminates the night."},{"speaker":"Peter Bowes","startTime":1827.66,"endTime":1831.94,"body":"Do you think there is a lot to be done in terms of men and women,"},{"speaker":"Peter Bowes","startTime":1831.94,"endTime":1836.62,"body":"therefore understanding the other person, let's say a couple understanding the other"},{"speaker":"Peter Bowes","startTime":1836.62,"endTime":1841.02,"body":"person's cycles throughout the day and what's causing them and what's affecting their mood"},{"speaker":"Peter Bowes","startTime":1841.02,"endTime":1846.9,"body":"and attitude and, you know, strength and quietness or chattiness do you think more could"},{"speaker":"Peter Bowes","startTime":1846.9,"endTime":1852.54,"body":"be done? And I don't know who the emphasis needs to be on to try to get women and men to"},{"speaker":"Peter Bowes","startTime":1852.54,"endTime":1855.22,"body":"understand each other a little bit better in that respect."},{"speaker":"Stephanie Estima","startTime":1855.66,"endTime":1858.54,"body":"Well, I always say that my work is not just for women,"},{"speaker":"Stephanie Estima","startTime":1858.54,"endTime":1860.1,"body":"but also the men who love them."},{"speaker":"Stephanie Estima","startTime":1860.14,"endTime":1863.3,"body":"Right? So I think that and I joke my husband,"},{"speaker":"Stephanie Estima","startTime":1863.34,"endTime":1866.78,"body":"I often will say, like, my husband knows more about menstrual cycles than most women do,"},{"speaker":"Stephanie Estima","startTime":1866.82,"endTime":1869.62,"body":"you know? So he knows every single day that he knows luteal,"},{"speaker":"Stephanie Estima","startTime":1869.94,"endTime":1871.78,"body":"follicular ovulation, all the things."},{"speaker":"Stephanie Estima","startTime":1871.94,"endTime":1878.41,"body":"So I think that it provides another bridge of communication between men and women for"},{"speaker":"Stephanie Estima","startTime":1878.41,"endTime":1881.29,"body":"women to be able to articulate what's happening for them."},{"speaker":"Stephanie Estima","startTime":1881.29,"endTime":1884.49,"body":"If they know where they are in their cycle, they're going to be better able to articulate"},{"speaker":"Stephanie Estima","startTime":1884.49,"endTime":1885.53,"body":"that to their partners."},{"speaker":"Stephanie Estima","startTime":1886.21,"endTime":1890.29,"body":"And then the partner, you know, we're assuming a heterosexual relationship."},{"speaker":"Stephanie Estima","startTime":1890.29,"endTime":1893.45,"body":"Of course, there are many different configurations for partners,"},{"speaker":"Stephanie Estima","startTime":1893.45,"endTime":1897.65,"body":"but if we have a heterosexual relationship and the male is able to identify,"},{"speaker":"Stephanie Estima","startTime":1897.69,"endTime":1901.97,"body":"you know, maybe what's happening for her before. She might even have awareness around i t."},{"speaker":"Stephanie Estima","startTime":1901.97,"endTime":1909.69,"body":"Can also provide g race a nd understanding and maybe a little bit more patience is not the"},{"speaker":"Stephanie Estima","startTime":1909.69,"endTime":1911.69,"body":"right word, but just like, okay, I get."},{"speaker":"Stephanie Estima","startTime":1911.69,"endTime":1912.57,"body":"This, she's going through this."},{"speaker":"Peter Bowes","startTime":1913.53,"endTime":1918.45,"body":"That's what I'm getting at. Let's talk about diet and food."},{"speaker":"Peter Bowes","startTime":1918.93,"endTime":1923.69,"body":"I know you don't necessarily believe in there being good foods and bad foods."},{"speaker":"Peter Bowes","startTime":1923.73,"endTime":1926.73,"body":"Yes. But with that, with that belief, therefore,"},{"speaker":"Peter Bowes","startTime":1927.01,"endTime":1930.49,"body":"how do you formulate the optimum diet?"},{"speaker":"Peter Bowes","startTime":1930.49,"endTime":1934.45,"body":"And I know we're all different. And the best diet for you isn't necessarily the best diet"},{"speaker":"Peter Bowes","startTime":1934.45,"endTime":1937.29,"body":"for me. But with that sort of basic principle,"},{"speaker":"Peter Bowes","startTime":1937.73,"endTime":1942.17,"body":"don't rule anything out. Don't rule anything in. How would you advise on the optimum diet?"},{"speaker":"Stephanie Estima","startTime":1942.29,"endTime":1947.57,"body":"Well, I'll say that, you know, I am not ever advising anyone to just have Doritos or to"},{"speaker":"Stephanie Estima","startTime":1947.57,"endTime":1951.37,"body":"just have cheesecake, right? So it's always like there's going to be some through lines"},{"speaker":"Stephanie Estima","startTime":1951.37,"endTime":1951.81,"body":"for everyone."},{"speaker":"Peter Bowes","startTime":1951.97,"endTime":1952.61,"body":"Within reason."},{"speaker":"Stephanie Estima","startTime":1952.65,"endTime":1957.01,"body":"Within reason. Absolutely. So there's going to be we're going to have primarily Whole"},{"speaker":"Stephanie Estima","startTime":1957.01,"endTime":1959.05,"body":"Foods. It's going to be protein forward."},{"speaker":"Stephanie Estima","startTime":1959.41,"endTime":1963.05,"body":"You know your carbohydrates you're getting lots of fiber in your carbohydrates. Hopefully"},{"speaker":"Stephanie Estima","startTime":1963.05,"endTime":1964.41,"body":"the green leafy vegetables."},{"speaker":"Stephanie Estima","startTime":1964.49,"endTime":1965.73,"body":"We're not demonizing fruit."},{"speaker":"Stephanie Estima","startTime":1965.73,"endTime":1966.97,"body":"We're having lots of fruit."},{"speaker":"Stephanie Estima","startTime":1967.21,"endTime":1971.21,"body":"And then, yeah, the occasional cheesecake and Doritos and whatever Haagen-Dazs flavor,"},{"speaker":"Stephanie Estima","startTime":1971.25,"endTime":1976.57,"body":"whatever floats your boat, I think is also very much part of a healthy diet."},{"speaker":"Stephanie Estima","startTime":1976.65,"endTime":1979.29,"body":"So I will pre-frame it with what you just said."},{"speaker":"Stephanie Estima","startTime":1979.29,"endTime":1981.29,"body":"There's so much individuality, right?"},{"speaker":"Stephanie Estima","startTime":1981.33,"endTime":1988.33,"body":"So my answer to that is the best diet for anyone who's listening here is the diet that you"},{"speaker":"Stephanie Estima","startTime":1988.33,"endTime":1989.89,"body":"can do long term. Right, right."},{"speaker":"Stephanie Estima","startTime":1989.93,"endTime":1992.08,"body":"So I can say to you, you know what you need?"},{"speaker":"Stephanie Estima","startTime":1992.08,"endTime":1994.04,"body":"You need to do the Mediterranean diet."},{"speaker":"Stephanie Estima","startTime":1994.04,"endTime":1998.44,"body":"But if you hate Mediterranean food, this is not going to work well for you over the long"},{"speaker":"Stephanie Estima","startTime":1998.48,"endTime":2002.2,"body":"term. So I like to take into overlays of cultural,"},{"speaker":"Stephanie Estima","startTime":2002.24,"endTime":2006.68,"body":"you know, cultural backgrounds and of course, food preferences that come from that. And"},{"speaker":"Stephanie Estima","startTime":2006.68,"endTime":2009.68,"body":"then we can, like every culture in the world,"},{"speaker":"Stephanie Estima","startTime":2009.84,"endTime":2011.96,"body":"can eat healthy. You can eat healthy anywhere,"},{"speaker":"Stephanie Estima","startTime":2011.96,"endTime":2015.96,"body":"that anywhere that your parents come from, anywhere that you come from,"},{"speaker":"Stephanie Estima","startTime":2016.0,"endTime":2018.28,"body":"irrespective of where you live now."},{"speaker":"Stephanie Estima","startTime":2018.84,"endTime":2025.24,"body":"I think that we can all you can, you can create a diet or,"},{"speaker":"Stephanie Estima","startTime":2025.28,"endTime":2028.52,"body":"you know, foods that you are regularly consuming that are going to achieve your health"},{"speaker":"Stephanie Estima","startTime":2028.52,"endTime":2034.12,"body":"goals and also give you that cultural satisfaction that I know many people love and crave."},{"speaker":"Stephanie Estima","startTime":2034.12,"endTime":2037.04,"body":"So I can say to you, you know what you need? You need a ketogenic diet. And that means you"},{"speaker":"Stephanie Estima","startTime":2037.04,"endTime":2038.92,"body":"can never have carbohydrates again."},{"speaker":"Stephanie Estima","startTime":2038.92,"endTime":2042.76,"body":"But you're Italian. You know, that's not really going to work out so well over the long"},{"speaker":"Stephanie Estima","startTime":2042.8,"endTime":2046.32,"body":"term, because we know Italians and many Europeans love their bread and they love their"},{"speaker":"Stephanie Estima","startTime":2046.32,"endTime":2051.31,"body":"pasta and all the things. So we just have to think about what are the whole foods that you"},{"speaker":"Stephanie Estima","startTime":2051.31,"endTime":2052.79,"body":"love to eat. So what are the."},{"speaker":"Stephanie Estima","startTime":2052.83,"endTime":2055.67,"body":"I tend to really prefer animal based proteins,"},{"speaker":"Stephanie Estima","startTime":2055.67,"endTime":2058.71,"body":"but certainly many Asian cultures are vegetarian,"},{"speaker":"Stephanie Estima","startTime":2058.83,"endTime":2062.31,"body":"and you can certainly get your protein requirements if you're vegetarian. You just have"},{"speaker":"Stephanie Estima","startTime":2062.31,"endTime":2066.31,"body":"to. You have to really do your due diligence and make sure that we're getting sort of the"},{"speaker":"Stephanie Estima","startTime":2066.35,"endTime":2068.39,"body":"full spectrum of amino acids."},{"speaker":"Stephanie Estima","startTime":2068.51,"endTime":2071.39,"body":"And, you know, we're not overdoing the carbs and all of that, but,"},{"speaker":"Stephanie Estima","startTime":2071.79,"endTime":2074.95,"body":"you know, you're getting your protein, an appropriate amount of protein."},{"speaker":"Stephanie Estima","startTime":2074.95,"endTime":2078.75,"body":"And that's sort of the first thing that you eat. And then if you're building a plate,"},{"speaker":"Stephanie Estima","startTime":2078.75,"endTime":2080.83,"body":"we have the protein and then we have the greens,"},{"speaker":"Stephanie Estima","startTime":2080.99,"endTime":2085.27,"body":"and then maybe for dessert or afterwards, it's like the fruits and the and maybe yogurts"},{"speaker":"Stephanie Estima","startTime":2085.27,"endTime":2088.07,"body":"and, you know, whatever, whatever we're deciding to build."},{"speaker":"Peter Bowes","startTime":2088.31,"endTime":2090.71,"body":"So with that in mind then and we're in Las Vegas,"},{"speaker":"Peter Bowes","startTime":2090.71,"endTime":2096.19,"body":"and I don't notice that many people eating healthily in this city in the last 24 hours."},{"speaker":"Peter Bowes","startTime":2096.59,"endTime":2101.87,"body":"What needs to be done to resolve the crisis in people's diets?"},{"speaker":"Peter Bowes","startTime":2101.87,"endTime":2105.75,"body":"We live in an increasingly obese society, not only here in the United States,"},{"speaker":"Peter Bowes","startTime":2105.75,"endTime":2108.43,"body":"but across large parts of the world."},{"speaker":"Stephanie Estima","startTime":2108.43,"endTime":2108.91,"body":"The Western World."},{"speaker":"Peter Bowes","startTime":2109.03,"endTime":2110.91,"body":"And it's getting worse year on year."},{"speaker":"Stephanie Estima","startTime":2112.39,"endTime":2114.71,"body":"I think it's a I think it's multifactorial."},{"speaker":"Stephanie Estima","startTime":2114.71,"endTime":2117.664,"body":"I think it starts in the home."},{"speaker":"Stephanie Estima","startTime":2117.664,"endTime":2122.55,"body":"So I can speak to so there's there's environmental considerations."},{"speaker":"Stephanie Estima","startTime":2122.55,"endTime":2125.15,"body":"There are obesogenic environments."},{"speaker":"Stephanie Estima","startTime":2125.15,"endTime":2126.35,"body":"There are food deserts."},{"speaker":"Stephanie Estima","startTime":2126.83,"endTime":2133.51,"body":"There are foods that are being grown, that are sprayed with all sorts of stuff that,"},{"speaker":"Stephanie Estima","startTime":2133.55,"endTime":2138.71,"body":"that, that are absolutely endocrine disrupting chemicals and are debilitating to us."},{"speaker":"Stephanie Estima","startTime":2138.71,"endTime":2142.67,"body":"So there's all of that that I know exists, and I won't speak on that,"},{"speaker":"Stephanie Estima","startTime":2142.67,"endTime":2145.87,"body":"because I know that you'll probably have other experts who can speak on that. What I can"},{"speaker":"Stephanie Estima","startTime":2145.87,"endTime":2149.31,"body":"say is that eating well starts in the home."},{"speaker":"Stephanie Estima","startTime":2149.43,"endTime":2152.31,"body":"So eating if you can, eating local."},{"speaker":"Stephanie Estima","startTime":2152.31,"endTime":2157.67,"body":"So finding farms, many cities and communities put on farmers markets on the weekend."},{"speaker":"Stephanie Estima","startTime":2157.79,"endTime":2161.91,"body":"Or even if you if that's not available to you, you know, just go to the grocer and,"},{"speaker":"Stephanie Estima","startTime":2161.95,"endTime":2166.43,"body":"you know, prioritizing your budget around making sure that the food that you're bringing"},{"speaker":"Stephanie Estima","startTime":2166.43,"endTime":2169.46,"body":"home is usually along the perimeter of the store."},{"speaker":"Stephanie Estima","startTime":2169.54,"endTime":2171.98,"body":"So that means the meats, the fishes, the fruits,"},{"speaker":"Stephanie Estima","startTime":2171.98,"endTime":2176.46,"body":"the veg. And then maybe you can sort of wander into the aisles for some bread,"},{"speaker":"Stephanie Estima","startTime":2176.46,"endTime":2178.9,"body":"pasta or whatever it is that you like to, you know,"},{"speaker":"Stephanie Estima","startTime":2178.9,"endTime":2180.22,"body":"build your, your meals with."},{"speaker":"Stephanie Estima","startTime":2180.38,"endTime":2181.82,"body":"So I think it starts in the home."},{"speaker":"Stephanie Estima","startTime":2181.98,"endTime":2185.9,"body":"The other thing I'll say, and this is for the women who are listening,"},{"speaker":"Stephanie Estima","startTime":2186.42,"endTime":2192.62,"body":"is that sometimes you also have to fight for it and what I mean by that is you can be a"},{"speaker":"Stephanie Estima","startTime":2192.62,"endTime":2197.06,"body":"good person. And I would assume that many of your listeners are if they're listening to"},{"speaker":"Stephanie Estima","startTime":2197.06,"endTime":2201.1,"body":"this show, and you can't expect people to just hand things to you because you're a good"},{"speaker":"Stephanie Estima","startTime":2201.1,"endTime":2203.54,"body":"person, sometimes you have to fight for things, right?"},{"speaker":"Stephanie Estima","startTime":2203.74,"endTime":2210.62,"body":"So you can be good and kind and you can fight you can go to you can speak to the grocer,"},{"speaker":"Stephanie Estima","startTime":2210.62,"endTime":2211.9,"body":"you can speak to the farmers."},{"speaker":"Stephanie Estima","startTime":2211.9,"endTime":2216.5,"body":"You can you can fight for the things that you want and feel like you need in your"},{"speaker":"Stephanie Estima","startTime":2216.98,"endTime":2218.3,"body":"immediate, you know, family."},{"speaker":"Stephanie Estima","startTime":2218.74,"endTime":2222.02,"body":"So I think that it needs to start in the home."},{"speaker":"Stephanie Estima","startTime":2222.02,"endTime":2225.86,"body":"And sometimes it's not even about eliminating."},{"speaker":"Stephanie Estima","startTime":2225.86,"endTime":2229.01,"body":"I eliminating. I think that a lot of people think, okay, if I'm gonna eat healthy, that"},{"speaker":"Stephanie Estima","startTime":2229.01,"endTime":2230.57,"body":"means I can never have a soda again."},{"speaker":"Stephanie Estima","startTime":2230.57,"endTime":2233.49,"body":"If I eat healthy, it means I can never have chips again. It's like, well, why don't we"},{"speaker":"Stephanie Estima","startTime":2233.49,"endTime":2237.97,"body":"just. If you have a soda habit, like if you're having ten sodas a week,"},{"speaker":"Stephanie Estima","startTime":2238.97,"endTime":2240.97,"body":"why don't we just go to seven?"},{"speaker":"Stephanie Estima","startTime":2241.01,"endTime":2246.77,"body":"You know? So it's not that you have to jump over this enormous hurdle and go through all"},{"speaker":"Stephanie Estima","startTime":2246.77,"endTime":2249.53,"body":"the withdrawal of now not having in this case,"},{"speaker":"Stephanie Estima","startTime":2249.53,"endTime":2253.49,"body":"soda. We are just pulling it back a little bit."},{"speaker":"Stephanie Estima","startTime":2253.49,"endTime":2255.85,"body":"So it's it's the least amount of pain."},{"speaker":"Stephanie Estima","startTime":2255.89,"endTime":2259.09,"body":"Right. Because change is really hard. We also want to just we also want to,"},{"speaker":"Stephanie Estima","startTime":2259.53,"endTime":2263.61,"body":"you know, acknowledge that change is really difficult for most people."},{"speaker":"Stephanie Estima","startTime":2263.61,"endTime":2266.93,"body":"And so if we can just slowly with a gradient,"},{"speaker":"Stephanie Estima","startTime":2266.93,"endTime":2271.81,"body":"with a gentle gradient start to bring people in the direction of the goal,"},{"speaker":"Stephanie Estima","startTime":2271.81,"endTime":2275.65,"body":"you don't have to go A to Z, you just have to go A to B and it just has to."},{"speaker":"Stephanie Estima","startTime":2275.69,"endTime":2279.33,"body":"Not ten sodas, it's seven and then in a month's time it can be five."},{"speaker":"Stephanie Estima","startTime":2279.33,"endTime":2281.81,"body":"And then all of a sudden you've cut your soda intake by half,"},{"speaker":"Stephanie Estima","startTime":2281.97,"endTime":2282.61,"body":"you know."},{"speaker":"Peter Bowes","startTime":2282.65,"endTime":2288.29,"body":"And what would you suggest should be the primary incentive for people to want to do that."},{"speaker":"Peter Bowes","startTime":2288.37,"endTime":2291.69,"body":"Now it seems obvious you want to be healthy."},{"speaker":"Stephanie Estima","startTime":2291.73,"endTime":2292.93,"body":"Health. You want to be healthy."},{"speaker":"Peter Bowes","startTime":2293.17,"endTime":2295.09,"body":"But that doesn't seem to cut it sometimes."},{"speaker":"Peter Bowes","startTime":2295.13,"endTime":2297.85,"body":"And it doesn't seem. Some people say, well, I just want to live and let live."},{"speaker":"Stephanie Estima","startTime":2297.89,"endTime":2301.29,"body":"Yeah, totally. Yeah. And it's elusive, right? Like what is even healthy? What does that"},{"speaker":"Stephanie Estima","startTime":2301.29,"endTime":2304.33,"body":"mean? Are we talking about mitochondrial function? Are we talking about esthetics like you"},{"speaker":"Stephanie Estima","startTime":2304.33,"endTime":2306.93,"body":"know. So it can get convoluted that way I would say."},{"speaker":"Stephanie Estima","startTime":2307.25,"endTime":2311.33,"body":"I mean, I'm a health care provider, so always like I've always been obsessed with health."},{"speaker":"Stephanie Estima","startTime":2311.33,"endTime":2313.21,"body":"So that's a really easy sell for me."},{"speaker":"Stephanie Estima","startTime":2313.33,"endTime":2318.61,"body":"But if someone. The other thing that I think about is taking the long lens on things."},{"speaker":"Stephanie Estima","startTime":2318.73,"endTime":2322.53,"body":"So, right now I am at the time of this recording,"},{"speaker":"Stephanie Estima","startTime":2322.53,"endTime":2327.49,"body":"I'm 46. I think about when if I have the opportunity to become a grandmother,"},{"speaker":"Stephanie Estima","startTime":2327.49,"endTime":2329.13,"body":"I hope I'll be able to enter that club."},{"speaker":"Stephanie Estima","startTime":2329.13,"endTime":2331.25,"body":"One day. My children will decide to, you know,"},{"speaker":"Stephanie Estima","startTime":2331.29,"endTime":2332.77,"body":"have have children of their own."},{"speaker":"Stephanie Estima","startTime":2333.53,"endTime":2335.65,"body":"And I want to be the favorite grandmother."},{"speaker":"Stephanie Estima","startTime":2335.73,"endTime":2339.93,"body":"I want to be the, you know, the grandma on the floor playing with the baby,"},{"speaker":"Stephanie Estima","startTime":2340.37,"endTime":2343.64,"body":"you know, being able to get up off the floor. That's a really like mobility,"},{"speaker":"Stephanie Estima","startTime":2343.68,"endTime":2347.4,"body":"right? As an 80 or 90 year old becomes really a big concern if you're not training that,"},{"speaker":"Stephanie Estima","startTime":2347.64,"endTime":2351.6,"body":"I want to be able to take my grandchildren to the park and play with them and run after"},{"speaker":"Stephanie Estima","startTime":2351.6,"endTime":2354.92,"body":"them and put them in the swings and take them out of the swings and all the things. So for"},{"speaker":"Stephanie Estima","startTime":2354.92,"endTime":2359.68,"body":"me, what I have found very useful when I'm counseling people is to really take a long term"},{"speaker":"Stephanie Estima","startTime":2359.68,"endTime":2363.48,"body":"view. So maybe right now, maybe right now you don't care so much about your health."},{"speaker":"Stephanie Estima","startTime":2363.48,"endTime":2365.36,"body":"You're like, who cares? I can still walk."},{"speaker":"Stephanie Estima","startTime":2365.72,"endTime":2369.08,"body":"I'm having all these chips, and nothing's like I just take this drug, the statin,"},{"speaker":"Stephanie Estima","startTime":2369.08,"endTime":2371.96,"body":"and my, you know, my cholesterol levels are fixed."},{"speaker":"Stephanie Estima","startTime":2371.96,"endTime":2376.28,"body":"But I would, I would say just take a longer delta,"},{"speaker":"Stephanie Estima","startTime":2376.32,"endTime":2380.76,"body":"like, take a longer view of your life and think about maybe the,"},{"speaker":"Stephanie Estima","startTime":2381.0,"endTime":2382.8,"body":"you know, the, the last 30 years."},{"speaker":"Stephanie Estima","startTime":2382.8,"endTime":2384.36,"body":"What do you want that to look like?"},{"speaker":"Stephanie Estima","startTime":2384.64,"endTime":2387.36,"body":"And for me, I know I want to be a vibrant grandmother."},{"speaker":"Stephanie Estima","startTime":2387.36,"endTime":2388.68,"body":"I want to be able to travel."},{"speaker":"Stephanie Estima","startTime":2388.8,"endTime":2391.2,"body":"I want to be able to put my bag my, you know,"},{"speaker":"Stephanie Estima","startTime":2391.24,"endTime":2394.68,"body":"my carry on bag in the overhead bin in the airplane and not have to ask someone to do that"},{"speaker":"Stephanie Estima","startTime":2394.68,"endTime":2395.24,"body":"for me."},{"speaker":"Peter Bowes","startTime":2395.4,"endTime":2399.52,"body":"You've hit the nail on the head there. Because in asking variations of that question to"},{"speaker":"Peter Bowes","startTime":2399.56,"endTime":2405.47,"body":"people, almost everyone, Certainly people in your position will eventually refer to"},{"speaker":"Peter Bowes","startTime":2405.51,"endTime":2410.79,"body":"children and two grandchildren, and to being around for their offspring and being part of"},{"speaker":"Peter Bowes","startTime":2410.83,"endTime":2413.71,"body":"their lives and sharing your wisdom with them."},{"speaker":"Peter Bowes","startTime":2413.71,"endTime":2418.47,"body":"Your acquired wisdom during your long life that you can maybe share to make their lives a"},{"speaker":"Peter Bowes","startTime":2418.47,"endTime":2421.95,"body":"little bit easier. It is a very strong common theme,"},{"speaker":"Peter Bowes","startTime":2421.95,"endTime":2424.71,"body":"and I think probably one that resonates with with most people."},{"speaker":"Stephanie Estima","startTime":2424.87,"endTime":2429.27,"body":"Yeah. And, you know, being at my son's weddings and I think about all of those things,"},{"speaker":"Stephanie Estima","startTime":2429.27,"endTime":2433.23,"body":"those joys, moments that any parent or anyone,"},{"speaker":"Stephanie Estima","startTime":2433.23,"endTime":2435.23,"body":"any family member sort of looks forward to."},{"speaker":"Stephanie Estima","startTime":2435.27,"endTime":2438.23,"body":"So sometimes it doesn't have to be as complicated as well."},{"speaker":"Stephanie Estima","startTime":2438.23,"endTime":2439.99,"body":"Your mitochondria is going to function."},{"speaker":"Stephanie Estima","startTime":2440.35,"endTime":2443.55,"body":"You know you're not going to have the cell signal and danger signal. It's like, no, no one"},{"speaker":"Stephanie Estima","startTime":2443.55,"endTime":2446.91,"body":"cares about that. I mean, I care about that, but nobody cares about that, right? People"},{"speaker":"Stephanie Estima","startTime":2446.91,"endTime":2450.35,"body":"care about like, how am I going to be there for my my daughter's wedding?"},{"speaker":"Stephanie Estima","startTime":2450.67,"endTime":2453.59,"body":"Am I going to be. Am I going to meet my grandchildren?"},{"speaker":"Stephanie Estima","startTime":2453.63,"endTime":2455.55,"body":"Am I going to burden my children in my old age?"},{"speaker":"Stephanie Estima","startTime":2455.55,"endTime":2460.34,"body":"And they're going to I'm going to have to be in, you know, hospital and medications and"},{"speaker":"Stephanie Estima","startTime":2460.34,"endTime":2461.9,"body":"all and live a miserable life."},{"speaker":"TIMELINE","startTime":2462.26,"endTime":2466.22,"body":"This episode is brought to you by timeline, the Swiss longevity biotech company,"},{"speaker":"TIMELINE","startTime":2466.22,"endTime":2470.46,"body":"which is pioneering a new category of clinically validated dietary supplements called"},{"speaker":"TIMELINE","startTime":2470.78,"endTime":2472.7,"body":"mitoceuticals to support healthy aging."},{"speaker":"TIMELINE","startTime":2473.3,"endTime":2477.14,"body":"Mitopure delivers Urolithin A, which has been shown to enhance cellular energy,"},{"speaker":"TIMELINE","startTime":2477.34,"endTime":2480.54,"body":"muscle strength, and the health of our skin. To find out more,"},{"speaker":"TIMELINE","startTime":2480.54,"endTime":2482.18,"body":"go to the show notes for this episode."},{"speaker":"Stephanie Estima","startTime":2484.78,"endTime":2489.3,"body":"So, mitochondria, you know, if you remember from your high school biology,"},{"speaker":"Stephanie Estima","startTime":2489.3,"endTime":2490.9,"body":"this is the powerhouse of the cell."},{"speaker":"Stephanie Estima","startTime":2490.9,"endTime":2494.9,"body":"So this is where ATP or adenosine triphosphate is made."},{"speaker":"Stephanie Estima","startTime":2494.9,"endTime":2499.06,"body":"This is just energy. It's like just the currency is energy."},{"speaker":"Stephanie Estima","startTime":2499.06,"endTime":2504.66,"body":"As we age, if we're not being strategic we are going to lose mitochondria the or the"},{"speaker":"Stephanie Estima","startTime":2504.66,"endTime":2506.38,"body":"mitochondria. We're going to lose them."},{"speaker":"Stephanie Estima","startTime":2506.38,"endTime":2510.78,"body":"But we also the mitochondria that are still around are not going to be as efficient."},{"speaker":"Stephanie Estima","startTime":2510.94,"endTime":2516.98,"body":"Right. So there are several things that we can do to keep our mitochondria working as"},{"speaker":"Stephanie Estima","startTime":2516.98,"endTime":2521.26,"body":"efficiently as possible to get rid of the ones that are sort of,"},{"speaker":"Stephanie Estima","startTime":2521.38,"endTime":2525.1,"body":"you know, not doing their weight, like not pulling their weight."},{"speaker":"Stephanie Estima","startTime":2525.3,"endTime":2529.22,"body":"Resistance training is one of the best ways that you can actually have cell turnover."},{"speaker":"Stephanie Estima","startTime":2529.22,"endTime":2532.06,"body":"And of course the muscle, the musculoskeletal system."},{"speaker":"Stephanie Estima","startTime":2532.06,"endTime":2537.38,"body":"So the muscles of the bones by weight are the biggest organ system in the body."},{"speaker":"Stephanie Estima","startTime":2537.38,"endTime":2541.1,"body":"And there's a lot of like bidirectional communication between muscles and bones, always"},{"speaker":"Stephanie Estima","startTime":2541.1,"endTime":2544.94,"body":"through hormones and growth factors and all the things and even just mechanical strength"},{"speaker":"Stephanie Estima","startTime":2544.94,"endTime":2546.42,"body":"and tensile strength and stuff."},{"speaker":"Stephanie Estima","startTime":2546.42,"endTime":2548.58,"body":"If you are someone who is resistance training,"},{"speaker":"Stephanie Estima","startTime":2548.74,"endTime":2552.82,"body":"male or female, but especially the ladies, this is not just for the guys."},{"speaker":"Stephanie Estima","startTime":2552.82,"endTime":2556.22,"body":"The rate of cell turnover that you can experience from,"},{"speaker":"Stephanie Estima","startTime":2556.22,"endTime":2561.38,"body":"from resistance training is going to help with that mitophagy and which is just a fancy"},{"speaker":"Stephanie Estima","startTime":2561.38,"endTime":2564.82,"body":"word for saying like getting rid of the cells that are not the mitochondria,"},{"speaker":"Stephanie Estima","startTime":2564.82,"endTime":2570.5,"body":"that are not pulling their weight, and also the birth of mitochondrial biogenesis."},{"speaker":"Stephanie Estima","startTime":2570.5,"endTime":2575.82,"body":"So the birth of new mitochondria, which are going to be young and hungry and eager to"},{"speaker":"Stephanie Estima","startTime":2575.86,"endTime":2577.17,"body":"produce energy for you."},{"speaker":"Stephanie Estima","startTime":2577.57,"endTime":2582.33,"body":"And this is why you often see people who lift weights they often want is like they like to"},{"speaker":"Stephanie Estima","startTime":2582.33,"endTime":2585.57,"body":"tell their age to everybody because then people are like, what? You're that age. I can't"},{"speaker":"Stephanie Estima","startTime":2585.57,"endTime":2588.65,"body":"believe it. But also they tend to it has improvements on their skin."},{"speaker":"Stephanie Estima","startTime":2588.65,"endTime":2591.85,"body":"It has improvements certainly in their esthetic and how they function, how mobile. They"},{"speaker":"Stephanie Estima","startTime":2591.85,"endTime":2596.13,"body":"are flexible. They are all the things it has knock on effects on metabolism and even for,"},{"speaker":"Stephanie Estima","startTime":2596.17,"endTime":2599.53,"body":"you know, coming back to women again, full circle on menstrual health as well."},{"speaker":"Peter Bowes","startTime":2599.77,"endTime":2605.57,"body":"Yeah. And also it's a it's a great way I come across people in their 70s."},{"speaker":"Peter Bowes","startTime":2605.57,"endTime":2609.05,"body":"There was one woman I'm thinking of in particular who was very unhealthy,"},{"speaker":"Peter Bowes","startTime":2609.05,"endTime":2616.21,"body":"extremely unhealthy, overweight, retired, took up weightlifting in her early 70s and"},{"speaker":"Peter Bowes","startTime":2616.41,"endTime":2618.33,"body":"radically transformed her training."},{"speaker":"Stephanie Estima","startTime":2618.33,"endTime":2619.45,"body":"It that trainer Joan, are you thinking of trainer Joan?"},{"speaker":"Peter Bowes","startTime":2619.45,"endTime":2619.61,"body":"No some I know peersonally."},{"speaker":"Stephanie Estima","startTime":2621.61,"endTime":2622.21,"body":"You know personally?"},{"speaker":"Peter Bowes","startTime":2622.29,"endTime":2625.45,"body":"Personally? Yes. And she became, in her age group,"},{"speaker":"Peter Bowes","startTime":2625.45,"endTime":2628.53,"body":"the powerlifting champion of the world."},{"speaker":"Stephanie Estima","startTime":2628.57,"endTime":2629.69,"body":"Oh my gosh. I bow down to her."},{"speaker":"Peter Bowes","startTime":2630.05,"endTime":2631.73,"body":"A great she's called Sue."},{"speaker":"Peter Bowes","startTime":2631.77,"endTime":2638.68,"body":"She's a wonderful role model and but it just shows that at any time in life you can change"},{"speaker":"Peter Bowes","startTime":2638.68,"endTime":2640.12,"body":"things and change things radically."},{"speaker":"Stephanie Estima","startTime":2640.24,"endTime":2641.72,"body":"Yeah. Hat tip to you, Sue."},{"speaker":"Stephanie Estima","startTime":2641.76,"endTime":2643.04,"body":"That's that's incredible."},{"speaker":"Peter Bowes","startTime":2643.16,"endTime":2644.84,"body":"I love the way you explain things."},{"speaker":"Peter Bowes","startTime":2644.84,"endTime":2647.96,"body":"And I want to talk a little bit about your podcast and why you do it."},{"speaker":"Peter Bowes","startTime":2648.04,"endTime":2650.96,"body":"Oh, sure. Why I do this and ask these."},{"speaker":"Peter Bowes","startTime":2651.2,"endTime":2654.84,"body":"Some might think relatively simplistic questions,"},{"speaker":"Peter Bowes","startTime":2654.84,"endTime":2659.6,"body":"because I want to get simple answers, and I want to explain things in a way that will"},{"speaker":"Peter Bowes","startTime":2659.6,"endTime":2661.96,"body":"resonate with everyone."},{"speaker":"Peter Bowes","startTime":2662.44,"endTime":2669.36,"body":"And I think a key factor for, for all of us in this sphere is the explanation and is"},{"speaker":"Peter Bowes","startTime":2669.36,"endTime":2673.36,"body":"breaking down subjects as to why they matter and what can be done for ordinary,"},{"speaker":"Peter Bowes","startTime":2673.36,"endTime":2676.36,"body":"everyday people. And I know that's what that's one of your approaches,"},{"speaker":"Peter Bowes","startTime":2676.36,"endTime":2680.88,"body":"isn't it, with your podcast that you really want to get through to people in a way that it"},{"speaker":"Peter Bowes","startTime":2680.88,"endTime":2682.36,"body":"will make a difference in their lives."},{"speaker":"Stephanie Estima","startTime":2682.4,"endTime":2684.24,"body":"In a way that's relatable and meaningful?"},{"speaker":"Stephanie Estima","startTime":2684.4,"endTime":2685.84,"body":"Yeah. So thank you for that."},{"speaker":"Stephanie Estima","startTime":2685.84,"endTime":2687.2,"body":"I appreciate that very much."},{"speaker":"Stephanie Estima","startTime":2687.64,"endTime":2691.8,"body":"And for me, the podcast serves two purposes."},{"speaker":"Stephanie Estima","startTime":2691.92,"endTime":2693.76,"body":"One is everything that you just described."},{"speaker":"Stephanie Estima","startTime":2693.76,"endTime":2697.0,"body":"So how can we get this information to the masses?"},{"speaker":"Stephanie Estima","startTime":2697.04,"endTime":2699.96,"body":"And I always felt even when I was a student, I'm like,"},{"speaker":"Stephanie Estima","startTime":2699.96,"endTime":2701.72,"body":"why doesn't anybody know about."},{"speaker":"Stephanie Estima","startTime":2701.76,"endTime":2703.64,"body":"Why don't more people know about this?"},{"speaker":"Stephanie Estima","startTime":2704.04,"endTime":2711.12,"body":"And so that determination to make health care accessible to people,"},{"speaker":"Stephanie Estima","startTime":2711.12,"endTime":2714.2,"body":"I think is a driving force for me, because, yes,"},{"speaker":"Stephanie Estima","startTime":2714.36,"endTime":2718.56,"body":"there are even medical language can be its own language,"},{"speaker":"Stephanie Estima","startTime":2718.6,"endTime":2721.52,"body":"you know, like mitochondrial biogenesis and mitophagy."},{"speaker":"Stephanie Estima","startTime":2721.52,"endTime":2725.76,"body":"These are very fancy big words with lots of letters in them,"},{"speaker":"Stephanie Estima","startTime":2725.8,"endTime":2729.72,"body":"you know, and most people don't have the desire or inclination to look up what those words"},{"speaker":"Stephanie Estima","startTime":2729.72,"endTime":2732.88,"body":"are. So if we can sort of break down medicalese,"},{"speaker":"Stephanie Estima","startTime":2732.88,"endTime":2738.56,"body":"if you will, right. Like the medical language into everyday street language or everybody"},{"speaker":"Stephanie Estima","startTime":2738.56,"endTime":2742.2,"body":"can understand, then we can have mass understanding."},{"speaker":"Stephanie Estima","startTime":2742.24,"endTime":2747.08,"body":"Right. And I think when you start with why, when you understand why it's important,"},{"speaker":"Stephanie Estima","startTime":2747.24,"endTime":2752.4,"body":"then you can start to pull 1 or 2 pieces of wisdom from a podcast interview like this and"},{"speaker":"Stephanie Estima","startTime":2752.4,"endTime":2754.03,"body":"start to start to apply it in your life."},{"speaker":"Stephanie Estima","startTime":2754.75,"endTime":2761.71,"body":"That's the first thing that it serves. The second is my own insatiable curiosity about a"},{"speaker":"Stephanie Estima","startTime":2761.71,"endTime":2763.79,"body":"whole breadth of different health subjects."},{"speaker":"Stephanie Estima","startTime":2764.03,"endTime":2766.31,"body":"And I'm an eternal student and learner."},{"speaker":"Stephanie Estima","startTime":2766.43,"endTime":2771.03,"body":"So my greatest honor is when I have, you know,"},{"speaker":"Stephanie Estima","startTime":2771.07,"endTime":2777.03,"body":"scientists and thought leaders and clinicians who have just accrued so many reps in their"},{"speaker":"Stephanie Estima","startTime":2777.03,"endTime":2781.83,"body":"space. They are absolutely, you know, an expert in their subject matter."},{"speaker":"Stephanie Estima","startTime":2782.07,"endTime":2788.43,"body":"And I have the opportunity and honor to sit with them and unravel and sort of deconstruct"},{"speaker":"Stephanie Estima","startTime":2788.43,"endTime":2791.87,"body":"everything for, I mean, for the listener, but also for myself."},{"speaker":"Stephanie Estima","startTime":2791.99,"endTime":2794.59,"body":"So it's sort of serves two things there for me."},{"speaker":"Peter Bowes","startTime":2794.67,"endTime":2801.55,"body":"And do you detect that there is this kind of exponential increase in interest in longevity"},{"speaker":"Peter Bowes","startTime":2801.59,"endTime":2805.99,"body":"and self-care and an understanding of what healthspan is all about?"},{"speaker":"Peter Bowes","startTime":2805.99,"endTime":2808.91,"body":"It seems to have exploded to me."},{"speaker":"Peter Bowes","startTime":2808.95,"endTime":2813.58,"body":"Yeah, I've been doing this podcast for about eight years, but during that time I've seen a"},{"speaker":"Peter Bowes","startTime":2813.62,"endTime":2818.18,"body":"rapid increase in in interest and understanding not only an involvement of health"},{"speaker":"Peter Bowes","startTime":2818.18,"endTime":2823.7,"body":"professionals, but members of the public who are discovering what longevity is all about."},{"speaker":"Stephanie Estima","startTime":2823.74,"endTime":2825.94,"body":"Yeah, I definitely agree with you."},{"speaker":"Stephanie Estima","startTime":2825.94,"endTime":2827.7,"body":"That has been my observation as well."},{"speaker":"Stephanie Estima","startTime":2828.22,"endTime":2832.5,"body":"The longevity space has really exploded."},{"speaker":"Stephanie Estima","startTime":2832.5,"endTime":2836.18,"body":"I would say in the last five years there's been a very big uptick in it."},{"speaker":"Stephanie Estima","startTime":2836.5,"endTime":2840.9,"body":"I would say I'm I am, and I'll just sort of state my bias."},{"speaker":"Stephanie Estima","startTime":2840.98,"endTime":2844.18,"body":"I am not interested in living to 180."},{"speaker":"Stephanie Estima","startTime":2844.22,"endTime":2845.66,"body":"I don't I don't think I will."},{"speaker":"Peter Bowes","startTime":2845.7,"endTime":2846.82,"body":"That was going to my next question."},{"speaker":"Stephanie Estima","startTime":2847.94,"endTime":2849.42,"body":"And I don't I don't think I want to."},{"speaker":"Stephanie Estima","startTime":2849.46,"endTime":2855.06,"body":"What I do want is I want to have the privilege to age well."},{"speaker":"Stephanie Estima","startTime":2855.18,"endTime":2858.54,"body":"So for me, what's more important when I think about healthspan or longevity,"},{"speaker":"Stephanie Estima","startTime":2858.58,"endTime":2863.9,"body":"it's how many years of my life are spent healthy versus in decline."},{"speaker":"Stephanie Estima","startTime":2863.9,"endTime":2872.5,"body":"If I'm, you know, my, grandmother she was 93/92 on my mother's side."},{"speaker":"Stephanie Estima","startTime":2872.54,"endTime":2875.38,"body":"92. When she passed and then my on my father's side,"},{"speaker":"Stephanie Estima","startTime":2875.38,"endTime":2878.66,"body":"she was a little bit younger, but she was also morbidly obese as well."},{"speaker":"Stephanie Estima","startTime":2879.14,"endTime":2885.02,"body":"So for me and I saw her suffer medications and pain and joints and all the things."},{"speaker":"Stephanie Estima","startTime":2885.34,"endTime":2891.3,"body":"So for me, I, I want to live a healthy life with however many years I'm blessed with,"},{"speaker":"Stephanie Estima","startTime":2891.3,"endTime":2895.38,"body":"however many years I got, I want to make as many of them healthy versus not."},{"speaker":"Peter Bowes","startTime":2895.58,"endTime":2896.5,"body":"Which i s Healthspan."},{"speaker":"Stephanie Estima","startTime":2896.5,"endTime":2899.46,"body":"Which is healthspan. Yeah. So I'm really focused on Healthspan."},{"speaker":"Stephanie Estima","startTime":2899.46,"endTime":2903.38,"body":"And do I think that you can add a couple of years at the tail end if you lift weights and"},{"speaker":"Stephanie Estima","startTime":2903.38,"endTime":2904.62,"body":"do the do all the things?"},{"speaker":"Stephanie Estima","startTime":2904.74,"endTime":2905.78,"body":"Absolutely I do."},{"speaker":"Peter Bowes","startTime":2905.9,"endTime":2909.18,"body":"I think the key years are sort of 60 to 80."},{"speaker":"Peter Bowes","startTime":2909.18,"endTime":2914.58,"body":"Those are the years that we can I think we've proven that we can be active and and very"},{"speaker":"Peter Bowes","startTime":2914.58,"endTime":2917.62,"body":"healthy and keep on living like we were at 40 and 50,"},{"speaker":"Peter Bowes","startTime":2917.62,"endTime":2920.98,"body":"maybe a little slower, but we can still enjoy our life."},{"speaker":"Peter Bowes","startTime":2921.22,"endTime":2925.82,"body":"And then this rapid decline that people often talk about from,"},{"speaker":"Peter Bowes","startTime":2925.82,"endTime":2929.61,"body":"from that point to the point that you die, in other words, you don't have a long spell of"},{"speaker":"Peter Bowes","startTime":2929.61,"endTime":2932.89,"body":"time when you're in hospital or nursing care."},{"speaker":"Stephanie Estima","startTime":2932.93,"endTime":2935.89,"body":"I just want to die. I just want to be healthy and then go,"},{"speaker":"Stephanie Estima","startTime":2936.09,"endTime":2938.13,"body":"like, I just want to fall asleep and not wake up."},{"speaker":"Stephanie Estima","startTime":2938.17,"endTime":2938.97,"body":"That's just what I want."},{"speaker":"Peter Bowes","startTime":2939.01,"endTime":2939.73,"body":"Yeah, exactly."},{"speaker":"Stephanie Estima","startTime":2939.77,"endTime":2942.85,"body":"Because I don't want to lay. I don't want to belabor it, you know. The suffering on my"},{"speaker":"Stephanie Estima","startTime":2942.85,"endTime":2946.37,"body":"end, the suffering from the family, all that. And I'm sort of seeing that now as a woman"},{"speaker":"Stephanie Estima","startTime":2946.37,"endTime":2950.69,"body":"in midlife, where you're seeing your family members lose their health and lose their"},{"speaker":"Stephanie Estima","startTime":2950.69,"endTime":2954.05,"body":"mobility and lose their cognition and balance."},{"speaker":"Stephanie Estima","startTime":2954.05,"endTime":2957.01,"body":"And I don't know how this will sound, but I'll just I'll just say it."},{"speaker":"Stephanie Estima","startTime":2957.29,"endTime":2960.85,"body":"I think that the the dying part, you know, that slow,"},{"speaker":"Stephanie Estima","startTime":2960.89,"endTime":2964.13,"body":"insufferable decline is the worst part about dying,"},{"speaker":"Stephanie Estima","startTime":2964.49,"endTime":2966.69,"body":"right? It's the being dead."},{"speaker":"Stephanie Estima","startTime":2966.81,"endTime":2971.85,"body":"It's like it's done. Right. And even the people who now have lost a family member,"},{"speaker":"Stephanie Estima","startTime":2971.97,"endTime":2975.61,"body":"they can grieve it and they can say, okay, she's found or he's found peace now."},{"speaker":"Stephanie Estima","startTime":2975.77,"endTime":2978.09,"body":"Right, right. But the dying part sucks."},{"speaker":"Stephanie Estima","startTime":2978.25,"endTime":2979.73,"body":"Like, the dying part is awful."},{"speaker":"Stephanie Estima","startTime":2980.25,"endTime":2981.45,"body":"It's the loss of mobility."},{"speaker":"Stephanie Estima","startTime":2981.45,"endTime":2983.01,"body":"It's the loss of continence."},{"speaker":"Stephanie Estima","startTime":2983.01,"endTime":2984.09,"body":"It's the loss of balance."},{"speaker":"Stephanie Estima","startTime":2984.09,"endTime":2985.89,"body":"It's the loss of, you know, your mind."},{"speaker":"Stephanie Estima","startTime":2985.89,"endTime":2988.76,"body":"And so I really want to..."},{"speaker":"Peter Bowes","startTime":2989.84,"endTime":2993.16,"body":"Compressed morbidity, isn't it, that people talk about?"},{"speaker":"Peter Bowes","startTime":2993.16,"endTime":2994.64,"body":"You compress that period of time?"},{"speaker":"Stephanie Estima","startTime":2994.8,"endTime":2995.32,"body":"Yes."},{"speaker":"Peter Bowes","startTime":2995.36,"endTime":2997.28,"body":"Of the suffering that. Yes, that you're referring to."},{"speaker":"Stephanie Estima","startTime":2997.44,"endTime":2997.92,"body":"Yeah."},{"speaker":"Peter Bowes","startTime":2997.96,"endTime":3004.0,"body":"So in closing, what are you most excited about in terms of longevity science,"},{"speaker":"Peter Bowes","startTime":3004.0,"endTime":3005.52,"body":"the progress that's being made."},{"speaker":"Peter Bowes","startTime":3005.56,"endTime":3009.16,"body":"Again, we're at this conference where there's a plethora of all sorts of new"},{"speaker":"Peter Bowes","startTime":3009.16,"endTime":3012.64,"body":"interventions, many of which I hadn't heard of before as well."},{"speaker":"Peter Bowes","startTime":3012.84,"endTime":3017.4,"body":"What excites you in terms of doing your work as you look to the future?"},{"speaker":"Peter Bowes","startTime":3017.48,"endTime":3020.2,"body":"We talked about AI, which I personally find quite exciting."},{"speaker":"Peter Bowes","startTime":3020.2,"endTime":3023.84,"body":"It can be a little worrisome, but I think there's a lot of good stuff there."},{"speaker":"Peter Bowes","startTime":3024.04,"endTime":3024.96,"body":"What interests you?"},{"speaker":"Stephanie Estima","startTime":3025.64,"endTime":3029.0,"body":"I am really excited about perimenopause and menopause,"},{"speaker":"Stephanie Estima","startTime":3029.84,"endTime":3032.24,"body":"and I will say that I feel like it's having a moment now."},{"speaker":"Stephanie Estima","startTime":3032.88,"endTime":3037.2,"body":"I think there's been a full on generation of women who were denied hormones."},{"speaker":"Stephanie Estima","startTime":3037.2,"endTime":3040.0,"body":"We were told that it's going to give you heart attacks and breast cancer and all the"},{"speaker":"Stephanie Estima","startTime":3040.0,"endTime":3043.48,"body":"things. The Women's Health Initiative, sort of back in 2002,"},{"speaker":"Stephanie Estima","startTime":3043.6,"endTime":3047.15,"body":"really did move women's health back like 20 years."},{"speaker":"Stephanie Estima","startTime":3047.15,"endTime":3051.95,"body":"And now we're about 20 years after the date that that study was published."},{"speaker":"Stephanie Estima","startTime":3051.95,"endTime":3055.27,"body":"And now we're starting to really see the the flaws in the design,"},{"speaker":"Stephanie Estima","startTime":3055.27,"endTime":3059.91,"body":"the way that they were looking at the numbers and doing their statistical analysis."},{"speaker":"Stephanie Estima","startTime":3060.07,"endTime":3064.31,"body":"And so I'm really excited about perimenopause and menopause because I think for far too"},{"speaker":"Stephanie Estima","startTime":3064.31,"endTime":3067.87,"body":"long I saw, you know, women in my family suffer,"},{"speaker":"Stephanie Estima","startTime":3068.47,"endTime":3072.67,"body":"suffer, suffer with like the decline in hormones and the hot flashes."},{"speaker":"Stephanie Estima","startTime":3072.71,"endTime":3075.87,"body":"And, you know, they were told, well, you should just have your uterus out. I mean, that's"},{"speaker":"Stephanie Estima","startTime":3075.87,"endTime":3079.55,"body":"that's what should happen now and then looking at her,"},{"speaker":"Stephanie Estima","startTime":3079.83,"endTime":3085.71,"body":"I'm thinking of an aunt in mine looking at her post op hysterectomy like the pain this"},{"speaker":"Stephanie Estima","startTime":3085.71,"endTime":3087.23,"body":"poor woman was in. So I."},{"speaker":"Stephanie Estima","startTime":3087.27,"endTime":3092.63,"body":"So for me, I feel like there are so many women who suffered unnecessarily."},{"speaker":"Stephanie Estima","startTime":3092.63,"endTime":3097.07,"body":"And I really hope that with the conversation around hormone replacement therapy,"},{"speaker":"Stephanie Estima","startTime":3097.11,"endTime":3099.19,"body":"removing some of the stigma and shame around it,"},{"speaker":"Stephanie Estima","startTime":3099.19,"endTime":3101.51,"body":"and getting women on hormones in perimenopause,"},{"speaker":"Stephanie Estima","startTime":3101.55,"endTime":3107.55,"body":"like you don't have to not have a period anymore to consider progesterone and or estrogen"},{"speaker":"Stephanie Estima","startTime":3107.55,"endTime":3111.31,"body":"and testosterone. So that's what I'm really excited about."},{"speaker":"Stephanie Estima","startTime":3111.31,"endTime":3117.19,"body":"And I hope in the next ten years we'll see a lot more progress for medical doctors across"},{"speaker":"Stephanie Estima","startTime":3117.23,"endTime":3119.35,"body":"there's many now that are speaking up about it,"},{"speaker":"Stephanie Estima","startTime":3119.35,"endTime":3120.83,"body":"but we still have a lot of work to do."},{"speaker":"Stephanie Estima","startTime":3120.83,"endTime":3123.39,"body":"So that's that's kind of where I that's where I am now."},{"speaker":"Peter Bowes","startTime":3123.43,"endTime":3126.87,"body":"Yeah. Stephanie, this has been a fascinating conversation. We could probably talk for"},{"speaker":"Peter Bowes","startTime":3126.87,"endTime":3127.63,"body":"another two hours."},{"speaker":"Stephanie Estima","startTime":3127.71,"endTime":3128.07,"body":"We could."},{"speaker":"Peter Bowes","startTime":3128.31,"endTime":3129.75,"body":"But we'll wrap it up now."},{"speaker":"Peter Bowes","startTime":3129.75,"endTime":3131.23,"body":"Really good to meet you. Thank you so much."},{"speaker":"Stephanie Estima","startTime":3131.31,"endTime":3134.59,"body":"Thank you. It's been just a pleasure. Thank you for taking the time with me today."},{"speaker":"Peter Bowes","startTime":3134.59,"endTime":3137.63,"body":"The Live Long podcast is a Healthspan media production."},{"speaker":"Peter Bowes","startTime":3137.83,"endTime":3140.87,"body":"I'm Peter Bowes. You can contact me through our website,"},{"speaker":"Peter Bowes","startTime":3140.87,"endTime":3145.67,"body":"livelong Podcast.com, where you'll also find show notes for this episode."},{"speaker":"DISCLAIMER","startTime":3145.75,"endTime":3150.59,"body":"This podcast is for informational, educational and entertainment purposes only."},{"speaker":"DISCLAIMER","startTime":3151.03,"endTime":3153.11,"body":"We do not offer medical advice."},{"speaker":"DISCLAIMER","startTime":3153.43,"endTime":3158.55,"body":"If you have health concerns of any kind or you are considering adopting a new diet or"},{"speaker":"DISCLAIMER","startTime":3158.55,"endTime":3162.31,"body":"exercise regime, you should first consult your doctor."}]}