#102 - Rhian Stephenson - Nutrition, Hormones & the Modern Woman

Dr. Leslie Newman is a psychologist, speaker, and author. In this episode, we discuss: how we can feel more connected with ourselves when we stop being so busy, the impact of having a faith, the Gen Z interest in religion and seeking a deeper meaning, managing reactions and emotional resilience techniques, aligning your morning and daily habits to ground your emotions, understanding and managing our emotional reactions, the impact trust and self-awareness can have on your life, and much more!Find me online: ⁠https://linktr.ee/emilyereilly⁠ Find Leslie online: Website: https://drlesliebnewman.com/Timestamps:00:00 Introduction to Leslie Newman 02:17 How can we feel more connected with ourselves when we stop being so busy07:54 The impact of having a faith 10:23 The gen Z interest in religion and seeking a deeper meaning 12:44 Managing reactions and emotional resilience techniques and aligning your morning 17:40 Practicing emotional release and safe expression22:29 Grounding techniques and connecting with the earth27:52 Chakras, love, and the power of sound and intention31:10 Direct knowing and intuition as pathways to guidance36:45 The importance of creativity, play, and self-expression51:10 Practical steps for habit building and self-trust52:38 Encouragement and trusting your life journeyenergy work, consciousness, meditation, self-awareness, spirituality, emotional resilience, habits, authenticity, grounding, healing

Karen Martel is a Certified Hormone Specialist, Transformational Nutrition Coach, and a leading voice in women's hormone health and midlife wellness.In this episode, we discuss: the hormonal changes in women during midlife, the impact of environmental toxins on hormones, the role of stress and cortisol in ageing, the importance of hormone testing and personalised treatment, practical tools for managing menopause symptoms, the role of exercise and diet in hormonal health, how to utilise hormone replacement therapy effectively and safely, the psychological aspects of ageing and self-care, and much more!Find me online: ⁠https://linktr.ee/emilyereilly⁠ Find Karen online: Website: https://karenmartel.com/ Instagram: https://www.instagram.com/karenmartelhormones/ Hormone Solution Podcast: https://podcasts.apple.com/us/podcast/the-hormone-solution-menopause-perimenopause-womens/id1438772276 Timestamps:00:00 What tools can you use to ‘optimise’ longevity?04:30 What effect do mental strain and stress have on our health?09:30 Why do we feel like rest always has to be productive?16:00 How can you help yourself feel your best during menopause?25:00 Utilising helpful resources for women’s health27:00 Unravelling the need for productivity and tuning into our bodies34:00 Why does women’s metabolism slow down as we age?40:45 How can we create habits that help us as we age and go through menopause?47:00 The benefits of health testing and how to get one50:00 Is it ever too late? keywordswomen's health, menopause, hormones, perimenopause, aging, self-care, hormone testing, HRT, stress management, longevity

Dr Katie Hirsch is an Exercise Physiologist & Sport Nutritionist, and Assistant Professor at University of South California In this episode, we discuss how and why women’s muscle mass declines with age and through menopause, the impact of resistance training on ageing, the role of protein intake around workouts, why sprint and interval training can be particularly effective for menopausal women, how we should use data from wearable sports technology to monitor our health, and much more!Find me online: ⁠⁠https://linktr.ee/emilyereilly?utm_source=linktree_profile_share&ltsid=cf5eccca-a7b9-44cc-b38d-e449335cf3c8 Find Katie online:Website: https://www.katiehirschphd.com/ Instagram: https://www.instagram.com/katie.hirsch_phd/?hl=en Timestamps:00:00 Why do women’s muscles change with age06:03 The Role of Nutrition in Muscle Health12:03 Exercise Strategies for Muscle Retention17:55 How to Optimise Your Performance Through Training Techniques26:30 Maximising Weight Loss Through Resistance Training30:29 The Role of Wearable Technology in Health Monitoring41:12 Balancing Technology and Natural Body Awareness42:20 Defining Longevity and Quality of Life45:52 The Future of Fitness and Aging Gracefully keywordsmuscle health, aging, resistance training, longevity, metabolic health, women’s health, exercise science, wearable technology

Rhian Stephenson is a nutritional therapist, naturopath, herbalist and founder of supplement and nutrition brand, Artah. In this episode, we discuss the impact of modern lifestyles on women's nutrition, the role of supplements in health and performance, the mental load of motherhood, Rhian’s experience with burnout and her recovery strategies, how to better understand your hormonal health and cycles, why Rhian started Artah, and much more!Find me online: ⁠⁠https://linktr.ee/emilyereilly⁠⁠ Find Rhian online:Instagram: https://www.instagram.com/rhianstephenson/?hl=en Website: https://artah.co/ 00:00 why are so many women lacking in nutrients?02:30 are women too busy for health?04:30 the reality of building a business while being a new mum 12:00 recovering from burn out 14:00 starting Artah 19:00 what does feeling ‘healthy’ feel like?20:30 what is the most frequent factor affecting women’s health24:00 the purpose of supplements 27:30 how our bodies communicate with us - periods and warning calls  keywordswomen's health, nutrition, supplements, motherhood, burnout, self-care, hormonal health, wellness, entrepreneurship

Dr Nicky Keay is a medical doctor who specialise in optimising hormone health. She is also author of “Hormones, Health and Human Potential”. In this episode, we discuss how you can use your period as a ‘free health check’, what it means if you’re not getting a period, why estrogen is so important, the evolving scientific advice around female performance and nutrition, how the contraceptive pill affects women’s long-term health, puberty and periods, when hormones return to their pre-pregnancy state after giving birth, what stress does to your hormones, why some people can function on much less sleep than others, what GLP-1s are really doing to our bodies, the truth about nature vs. nurture, whether women’s appetites decrease as they age, the key health indicators to track, the biggest myths about women’s hormone health, and much more.Find me online: ⁠https://linktr.ee/emilyereilly⁠ Find Nicky online: Instagram: https://www.instagram.com/drnickykeay/?hl=enWebsite: https://nickykeayfitness.com/ 00:00 periods are our ‘free health check’ 3:00 what does it mean if we aren’t getting a period7:00 why estrogen is important 9:45 is it bad for female athletes to not have a period16:00 how has scientific advice for female performance and nutrition changed 21:00 how does the contraceptive pill affect women’s health long term 24:00 it takes 3 years for a period to become established after puberty 27:00 when do hormones return to pre-pregnancy state after giving birth 31:00 how does stress impact our hormones 38:00 why can some people function on much less sleep than others42:00 ozempic and weightless drugs - what is it really doing to our bodies?45:00 the truth about nature vs nurture (genetic vs environmental) 46:00 do women’s appetites decrease as they age48:00 key health indicators to track 49:00 the biggest myth about women’s hormone health  keywordswomen's health, menstrual cycle, hormones, estrogen, contraception, athletic performance, menopause, perimenopause, nutrition, stress

Jasmine Shaw is a 20 year old motorsports racing driver. In this episode, we discuss just how physical motorsport is, the niche training of a racing driver and why they train their necks so much, whether weight matters in racing, how prejudice and sexism impact motorsport, the BTS of female motorsport and the pressure of media presence, the business side of being a professional athlete, the problem with being an F1 fan, whether motorsport has become too exclusive, whether Drive to Survive has ruined F1 and women’s motorsport trajectory, the different stages of becoming an F1 driver, Jasmine’s advice for women in sport, and much more!Find me online: https://linktr.ee/emilyereilly Find Jasmine online:Instagram: https://www.instagram.com/jasmineshawracing/ 00:00 is motorsports a physical sport?2:20 the niche training of a racing driver and why they train their necks so much5:30 does weight matter?10:00 the prejudice and sexism in motorsport17:00 BTS of female motorsports and media presence20:00 the business side of being a professional athlete25:00 the problem with being an f1 fan28:00 is motorsport too exclusive?31:00 has Drive To Survive ruined the sport and women’s motorsports trajectory?36:30 the different stages to become an F1 Driver44:00 is it better to join a sport earlier or later in life?48:00 advice for women in sport

Jasmine Shaw is a 20 year old motorsports racing driver. In this episode, we discuss just how physical motorsport is, the niche training of a racing driver and why they train their necks so much, whether weight matters in racing, how prejudice and sexism impact motorsport, the BTS of female motorsport and the pressure of media presence, the business side of being a professional athlete, the problem with being an F1 fan, whether motorsport has become too exclusive, whether Drive to Survive has ruined F1 and women’s motorsport trajectory, the different stages of becoming an F1 driver, Jasmine’s advice for women in sport, and much more!Find me online: https://linktr.ee/emilyereilly Find Jasmine online:Instagram: https://www.instagram.com/jasmineshawracing/ 00:00 is motorsports a physical sport?2:20 the niche training of a racing driver and why they train their necks so much5:30 does weight matter?10:00 the prejudice and sexism in motorsport17:00 BTS of female motorsports and media presence20:00 the business side of being a professional athlete25:00 the problem with being an f1 fan28:00 is motorsport too exclusive?31:00 has Drive To Survive ruined the sport and women’s motorsports trajectory?36:30 the different stages to become an F1 Driver44:00 is it better to join a sport earlier or later in life?48:00 advice for women in sport keywordsmotorsport, female drivers, racing training, gender stereotypes, F1 Academy, career pathway, social media, sponsorship, endurance racing, motorsport community

Dr Rachel Goldman is a clinical psychologist, speaker, consultant, and author of When Life Happens. She is also Clinical Assistant Professor in the Department of Psychiatry at NYU Grossman School of Medicine. In this episode, we discuss what stress has to do with our health, how to utilise our thoughts and why our brain is wired the way it is, modern-day emotional fighting, why some people are more competitive and ambitious than others, how different personality types work together, different types of stress, whether work-life balance exists, the stress ladder accumulation, how to use cognitive behavioural therapy to improve your life, ‘should’ statements, setting SMART goals, and much more!Find me online: ⁠⁠https://linktr.ee/emilyereilly⁠⁠Cozy Earth: ⁠⁠https://cozyearth.com/⁠⁠ Use code HAPPYSMILINGPEOPLE for up to 20% off sitewide.Find Dr Rachel Online: Website: https://www.drrachelnyc.com/ Instagram: https://www.instagram.com/drrachelnyc/ 00:00 what has stress got to do with our health?13:00 how to utilise our thoughts and why our brain is wired the way it is17:00 modern day emotional fighting20:00 why are some people more competitive and ambitious than others?24:00 how different personality types work together 26:00 different types of stress31:00 does work life balance exist?36:00 the stress ladder accumulation39:00 how to use cognitive behavioural therapy to improve your life42:00 the ‘should’ statements 49:00 setting SMART goals

Katie Hardie is a Board Certified Holistic Nutritionist and FDN Practitioner, and founder of My PEAK 365.In this episode, we discuss: what a long-term health and performance approach looks like; setting athlete training plans; the impact of exercise as a type of stress; what taper tantrums are and how to incorporate adequate tapering; the serious health consequences of insufficient rest; what a rest day should look like; the effect of lack of rest on the female body; a holistic approach to planning your week; the biological difference between excitement and anxiety; why being busy is addictive; the ‘gold medal syndrome’ and leading a rigidly structured life; the need to feel productive; where to start when identifying key stressors in your life; and much more!Find me online: ⁠https://linktr.ee/emilyereilly⁠Cozy Earth: ⁠https://cozyearth.com/⁠ Use code HAPPYSMILINGPEOPLE for up to 20% off sitewide.Find Katie Online: Instagram: https://www.instagram.com/mypeak365/Website: https://www.mypeak365.com/ 00:00 what does a long term health and performance approach look like?02:30 athlete training periodisation04:30 start with recovery06:00 exercise is a type of stress07:14 taper tantrums8:30 are you lazy if you aren’t busy?12:00 the serious health consequences of insufficient rest16:45 what should a rest day look like?18:00 lack of rest’s effect on the female body21:00 holistic approach to planning your week25:00 the difference between excitement and anxiety29:00 why being busy is addictive40:00 the ‘gold medal syndrome’ and leading a rigidly structured life48:00 the need to feel productive 52:00 where to start when identifying key stressors in your life 

Dr. Heather Finley is a Registered Dietitian and Gut Health Specialist.In this episode, we discuss how the landscape of gut health has changed in the past year, how to add gluten and dairy back into your diet after intolerances, what a parasite is and where they come from, how to improve your immune system in your gut, whether it is possible to permanently damage your gut health, whether you can out-supplement a poor lifestyle, the definition of stress and identifying lifestyle stressors, digestive health vs. gut health, dealing with ‘food guilt,’ controlling your self-narrative, myth-busting gut health misconceptions, how to create long-term change and establishing daily habits, and much more.Find me online: https://linktr.ee/emilyereillyCozy Earth: https://cozyearth.com/ Use code HAPPYSMILINGPEOPLE for up to 20% off sitewide.Find Heather online:Instagram: https://www.instagram.com/drheatherfinley/Website: https://www.drheatherfinley.co/00:00 How has the landscape of gut health changed in the past year?4:45 How to add gluten and dairy back into your diet8:30 What is a parasite and where do they come from?10:00 How to improve your immune system in your gut13:00 Can you permanently damage your gut health?15:00 How to treat gut issues?18:00 You can’t out-supplement a poor lifestyle19:30 The definition of stress – even good things are stressful22:00 Identifying stressors23:30 Digestive health vs. gut health29:00 Dealing with ‘food guilt’30:30 Controlling your self-narrative34:00 Myth-busting gut health misconceptions36:30 Creating long-term change and establishing daily habits40:00 Heather’s biggest piece of adviceKeywordsgut health, probiotics, prebiotics, digestive health, immune system, lifestyle factors, stress management, dietary changes, gut microbiome, health myths