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In this episode, we are joined by Katherine Watkins, a holistic health and nervous system coach from the United Kingdom. Katherine shares her inspiring journey of transitioning from a lawyer to a health coach after healing her autoimmune disease naturally, without recourse to Western medicine. With her extensive knowledge in health and nutrition, Katherine now helps people worldwide recover from chronic health ailments, including adrenal and thyroid disorders, mold poisoning, and Lyme disease.

Katherine employs various techniques in her practice, such as limbic brain retraining, polyvagal exercises, somatic therapies, breath work, and functional neurology. Her holistic approach aims to help clients reclaim their vibrant health, develop deeply connected and intimate relationships, and awaken to their fullest purpose and potential.

WHAT YOU WILL LEARN:

Natural Healing: Explore how holistic approaches can effectively heal chronic health issues without relying on conventional Western medicine.

Nervous System Significance: Understand the nervous system's critical role in overall health and how it impacts relationships, stress, and well-being.

Stress Management: Learn techniques like limbic brain retraining and polyvagal exercises to manage and mitigate stress effectively.

Gut-Health Connection: Discover the vital link between gut health and the nervous system, and how stress can affect digestive health.

Holistic Practices: Gain practical insights into holistic practices like meditation, breath work, and somatic therapies to enhance mental and physical health.

01:18 Katherine transition from a lawyer to a nervous system coach

08:59 The importance of the nervous system

10:19 The limbic brain retraining program

11:55 The effects of stress

12:10 The importance of the nervous system in our relationships

13:13 The nervous system into detail: What it is, its functions and types

20:16 Polyvagal chat

28:17 A regulated nervous system

30:10 The gut and stress relationship explained

31:24 Forms of stress

34:29 How to build your window of tolerance

38:27 The limbic brain exercise

42:06 Meditation

1:03:08 Practical exercise to keep you in the moment

1:09:26 What is Heart Rate Variability and its importance?

Connect with Katherine :

Email: katherinehelenwatkins@gmail.com

Facebook: https://www.facebook.com/katherine.watkins.716

Resources Mentioned in This Episode:

1. Deb Dana
   Deb Dana is known for her accessible work on Polyvagal Theory, making it easy to understand and apply in real-life contexts.
   Deb Dana's Books on Amazon
2. Stephen Porges
   Stephen Porges is the creator of Polyvagal Theory, which is foundational to understanding the science behind nervous system regulation. While his works are more technical, they are essential reading for those interested in the deeper science.
   Stephen Porges' Books on Amazon
3. Arielle Schwartz
   Arielle Schwartz is a somatic therapist and author with a focus on trauma recovery and nervous system regulation. Her work is an excellent resource for those exploring somatic healing.
   Arielle Schwartz's Books on Amazon

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Website: www.BiohackingEve.com

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Understanding Hormonal Cycles, Glucose Monitoring, and Female Health

Join Judith Mueller in another episode of Biohacking Eve: Health Optimisation for Women, as she interviews Marie-Luise Huber, Head of Nutrition at Hello Inside. Discover the crucial roles of insulin, cortisol, oestrogen, and progesterone in the menstrual cycle and how they impact glucose levels. Learn about the benefits of Continuous Glucose Monitoring (CGM) in understanding individual metabolic responses and hear insights from Marie-Luise's personal experience with CGM during pregnancy. The discussion also covers the impact of stress, sleep, and nutrition on glucose levels, alongside actionable tips for maintaining a healthy lifestyle tailored to women’s unique needs.


Links
https://helloinside.com/en
https://www.instagram.com/helloinsideofficial/
https://www.instagram.com/marieluise.huber/

Timestamp Highlights

• 00:00 Understanding Key Hormones: Insulin and Cortisol
• 00:10 The Female Cycle: Oestrogen and Progesterone
• 00:34 Insulin Sensitivity and Energy Use During the Cycle
• 01:36 Introduction to Biohacking Eve
• 02:01 Meet Marie-Luise Huber: Nutrition Expert
• 02:56 Hello Inside: Personalised Nutrition for Women
• 03:47 Continuous Glucose Monitoring Insights
• 05:14 Cortisol and Stress Response
• 06:45 Long-term Stress and Health Implications
• 09:00 Hormones and Biochemical Pathways
• 11:12 Impact of Stress on Reproductive Health
• 12:17 Optimal Glucose Levels and Monitoring
• 14:36 CGM vs Finger Prick Tests
• 19:28 Low-Carb Diets and Glucose Levels
• 25:22 Hormonal Cycles and Insulin Resistance
• 29:57 Prostaglandins, Cravings, and Cramps
• 32:53 Breaking the Habit Cycle for Better Health
• 33:17 Pregnancy and Glucose Monitoring
• 34:07 Managing Blood Sugar During Pregnancy
• 37:32 Postpartum Glucose Challenges
• 38:54 The Impact of Sleep on Glucose Levels
• 40:48 Practical Tips for Managing Cravings
• 43:05 Preventing Gestational Diabetes
• 45:52 The Role of Carbs in Pregnancy
• 47:42 Insights from Continuous Glucose Monitoring
• 50:34 Personalised Nutrition and CGM
• 59:17 Comparing Hello Inside with Other Platforms
• 01:02:29 Conclusion and Final Thoughts

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Website: www.BiohackingEve.com

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The Benefits and Impact of EMS Technology on Health Optimization

In this episode of Biohacking Eve - Health Optimization for Women with Judith Mueller, guest Bjoern Woltermann, founder and CEO of Katalyst, discusses the groundbreaking effects of Electro Muscle Stimulation (EMS) technology. The discussion includes insights into a study from the University of Erlangen showcasing EMS's efficacy in improving bone density and muscle strength in elderly women. Bjoern shares his personal journey of discovering EMS and how it transformed his back pain and fitness level. The conversation also delves into the broader benefits of EMS, including its applications for aging women, muscle mass retention, recovery from injuries, and even space missions. Additional topics include EMS's impact on female health issues like osteoporosis, sarcopenia, postnatal recovery, and pelvic floor strength, as well as potential contraindications and the future of integrating Blood Flow Restriction (BFR) technology with EMS.

00:00 Introduction to EMS and Bone Health Study

01:05 Welcome to Biohacking Eve with Judith Mueller

01:31 Meet Bjoern Woltermann: Founder of Katalyst

01:52 Understanding EMS Technology

03:01 Bjoern's Personal Journey with EMS

13:57 The Impact of EMS on Muscle and Bone Health

25:09 EMS and Women's Health: Menopause and Beyond

29:07 EMS for Postnatal Recovery and Pelvic Floor Health

35:51 The Role of EMS in Recovery and Rehabilitation

37:40 The Origins and Safety of EMS

38:25 Selective Muscle Activation and Recovery

40:32 Addressing Muscle Imbalances

42:02 EMS Training for Tendons and Ligaments

45:13 Katalyst: The Smart Home Training System

49:47 The Katalyst Suit: Design and Functionality

01:02:35 Training Recommendations and Schedules

01:09:00 Safety and Contraindications

01:10:01 Exploring Blood Flow Restriction (BFR)

01:11:12 Conclusion and Final Thoughts

Links:

Katalyst: https://bit.ly/KatalystBE

Bjoern's Linkedin: https://www.linkedin.com/in/bwoltermann/

Erlangen Study: https://www.researchgate.net/publication/245024223_Effekte_eines_Ganzkorper-Elektromyostimulations-Trainings_auf_die_Knochendichte_eines_Hochrisikokollektivs_fur_Osteopenie_Eine_randomisierte_Studie_mit_schlanken_und_sportlich_inaktiven_Frauen

Menopause episode: https://youtu.be/NX0-mmnCuDc?si=Et4DnzX5ALdgwktr

Sarcopenia episode: https://youtu.be/9kimNmpRbXM?si=Urg6h7wt5Rc-gv2Y

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Website: www.BiohackingEve.com

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In this episode, we are joined by Sierra Clark, a health and longevity YouTuber renowned for her 90-day blueprint challenge, where she followed Brian Johnson's anti-aging routine with her friend Jesse. Sierra, who holds a degree in behavioral neuroscience from Brown University, is now on day 175 of an extended blueprint challenge, sharing her weekly progress on YouTube.

Sierra delves into her journey, sharing insights into the blueprint protocol, intermittent fasting, and how she has tailored the routine to suit her needs as a woman. She also discusses the investments made into the program, logistics, and tips for saving time and optimizing supplement stacks.

What you will learn:

Blueprint Protocol Insights: Gain a comprehensive understanding of the blueprint protocol and its components.

Intermittent Fasting Benefits: Learn essential tips and insights about intermittent fasting and its impact on longevity.

Personalization for Women: Discover how to modify health and anti-aging routines to suit female physiology better.

Investment Strategies: Understand the financial and time investments required for a successful longevity program.

Supplement Optimisation: Learn how to effectively manage and optimize supplement stacks to enhance health benefits.

00:30 What is the blueprint protocol and what does it look like?

01:45 Sierra’s YouTube channel and what it is all about

07:38 What you need to know about intermittent fasting

12:22 How Sierra has modified Brian’s protocol as a woman

18:33 Investments made to the blueprint protocol program

35:09 Logistics and tips that helped save time down the line

38:26 How to optimize the different stacks that come with taking different supplements

44:37 Three things to note before starting the protocol

Connect with Sierra

Youtube https://www.youtube.com/@sierra-clark

Instagram https://www.instagram.com/sierrachealth/?hl=en

Resources mentioned in this episode

Resource: Brian Johnson's Blueprint Protocol

• Detailed information on the anti-aging routine.
• https://protocol.bryanjohnson.com/

Resource: Rejuvenation Olympics Leaderboard

• A challenge to track speed of aging improvements.
• https://www.rejuvenationolympics.com/

Course: Ali Abdaal’s YouTube Accelerator

• A course for creators to grow their YouTube channels.
• https://aliabdaal.com/courses/

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Website: www.BiohackingEve.com

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Jennifer Garrison is an Assistant Professor at the Buck Institute for Research on Aging in San Francisco. She is also the Co-founder and Director of the Global Consortium for Reproductive Longevity and Equality. Additionally, she contributed a chapter on female health in Tony Robbins' latest book, "Life Force."

In this episode, we explore the crucial topics of reproductive longevity and reproductive equality and examine why they matter to every woman, regardless of age or fertility plans. We also uncover valuable insights from research on these subjects that impact overall healthspan and lifespan for both men and women. Join us as we kick off our very first episode, and don't forget to tune in regularly for more engaging and informative discussions.

WHAT YOU WILL LEARN:
Understanding Reproductive Longevity: Gain insights into the importance of reproductive longevity and how it affects women's health across different stages of life.

Impact of Menopause on Healthspan and Lifespan: Learn about the effects of menopause on both healthspan and lifespan and why it's crucial to address these changes proactively.

Holistic View of Female Health: Understand why viewing the female body as a whole system, rather than isolating individual parts, is essential to improve overall health outcomes.

Hormone Replacement Therapy (HRT): Discover the different methods, benefits, and debates surrounding HRT, including synthetic vs. bioidentical hormones and the optimal duration for therapy.

Future Directions in Reproductive Health: Explore the potential for global solutions in reproductive health and the importance of staying informed about new research and advancements in this field.

01:15 What you need to know about The Buck Institute Research Lab

14:51 What are other animals' cycles?

19:10 What is menopause?

25:18 The grandmother theory

28:24 Why do ovaries go through a decline?

30:00 Why it is important to look at the female body as a whole system

31:50 How does the human system function at every adult life stage?

32:46 Menopause and lifespan versus menopause and Healthspan

35:32 How a fertility future test is done

40:25 All you need to know about Hormone Replacement Therapy (HRT)

48:18 How long is hormone therapy usually given if you start at the right time?

49:10 The synthetic vs bioidentical debate

51:54 How does hormone therapy work?

55:50 What are the different delivery methods of hormone therapy

57:17 Important topics that women should start reading up on

1:10:26 Will there ever be a global solution?

CONNECT WITH JENNIFER :

Twitter : https://x.com/jenngarrison

Resources mentioned in this episode

Book: "Lifespan" by David Sinclair

• Discusses aging, longevity, and practical tips for extending lifespan.

Book: "Lifeforce" by Tony Robbins

• Jennifer contributed to a chapter on women’s health, focusing on breakthroughs in health and energy.

Resource: National Menopause Foundation

• Support and community around menopause.

Book: "The Evolution of the Female Form" by Dina Amira

• Focuses on the evolutionary biology of women’s bodies, including menopause.

Organization: Global Consortium for Reproductive Longevity and Equality (GCRLE)

• J

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Have you ever listened to the titans of health optimisation, biohacking and longevity and wondered "That's all really great, but what if I'm a woman?"

If so, welcome to Biohacking Eve - Health Optimisation for Women.

My name is Judith Mueller, and I'm here to help you navigate the maze of information by shining a light on true differentiation for women when it comes to health optimisation.

Together, we'll explore everything from how to fast intermittently without ruining your hormones all the way to abolishing menopause, and I'll show you the latest in technology and research that can help you address YOUR individual struggles and challenges in becoming your best self as a woman.

Live long and prosper, my friend.

Insta/TikTok: @BiohackingEve
Website: www.BiohackingEve.com