Straight Up With Steph

Stephanie Botts
  • 5.0 (17)
  • Health & Fitness
  • Updated Weekly

 Your podcast for real tips on healthy posture, healthy habits, and a healthy life! 

  1. Ep 97: The Hormone Replacement Therapy Conversation Every Woman Needs to Hear

    2d ago

    Ep 97: The Hormone Replacement Therapy Conversation Every Woman Needs to Hear

    In this episode of Straight Up With Steph®, I’m joined by certified nurse midwife and menopause specialist Sarah Shealy, CNM, MSCP, for a deep dive into one of the most talked-about—and misunderstood—topics in women’s health: hormone replacement therapy (HRT). If you've ever wondered whether your anxiety, poor sleep, body aches, brain fog, gut issues, or lack of confidence could be related to perimenopause, this episode is for you. Sarah explains what’s really happening to our hormones during midlife, why symptoms can start years before menopause, and how estrogen, progesterone, and testosterone impact nearly every system in the body. We also discuss the lifestyle foundations that matter just as much as hormone therapy, including nutrition, strength training, sleep, stress management, and maintaining long-term vitality and independence. In this episode, we discuss: • Why estrogen affects far more than reproduction  • Early signs of perimenopause many women miss  • The surprising connection between hormones, gut health, and inflammation  • Why sleep and digestion can dramatically impact how you feel  • How hormone therapy works and who may benefit  • The role of progesterone in sleep, anxiety, and brain health  • Why testosterone matters for women too  • Common misconceptions about HRT and breast cancer  • The importance of muscle, bone density, and preventing frailty as we age  • How to advocate for yourself when seeking menopause care If this episode helped you, please share it with a friend, leave a review, and follow the show so more women can access this information! Topics Discussed: hormone replacement therapy, HRT for women, perimenopause symptoms, menopause symptoms, estrogen, progesterone, testosterone for women, women's hormones, menopause health, midlife women's health About Sarah Connect with Sarah: @sarahthemidlifemidwife on TikTok and IG https://sarahshealy.substack.com/    Meno Learning Lab: https://www.menolearninglab.com To watch on YouTube, click here Disclaimer: The opinions expressed by guests on this podcast are their own and do not necessarily reflect the views of Polished Posture. The information shared in this podcast is for educational and entertainment purposes only and should not be considered medical advice. Always consult a qualified healthcare professional for any health concerns or before making significant lifestyle changes.  Send me a message, I’d love to hear from you! 🌟Click here for my free intro course 🌟Click here for my courses + club memberships Click Here For Mirror Gear Covers  To connect with me:  🦷Polished Posture Club ➡️Instagram 💻My Website 📨Email: stephanie@polishedposture.net 💌Newsletter signup

    1h 14m
  2. Ep 96: Why You're Leaking, Hurting, or Constantly Peeing: The Truth About Pelvic Floor Dysfunction

    Jun 5

    Ep 96: Why You're Leaking, Hurting, or Constantly Peeing: The Truth About Pelvic Floor Dysfunction

    Leaking when you sneeze? Constantly running to the bathroom? Feeling pressure, heaviness, or disconnected from your core? These symptoms may have more to do with your pelvic floor than you realize. In this episode of Straight Up With Steph®, I sit down with pelvic floor specialist Emma Bromley to discuss one of the most overlooked aspects of women's health: pelvic floor dysfunction. Like many women, I never gave much thought to my pelvic floor until I started experiencing issues myself. After taking Emma's program, my understanding of breathing, movement, exercise, stress management, and pelvic health completely changed—and this conversation explains why. We discuss the differences between a weak pelvic floor and a tight pelvic floor, why Kegels aren't always the answer, and how pregnancy, postpartum recovery, menopause, aging, and even surgery can affect pelvic floor function. In this episode, we discuss: ✔️ What the pelvic floor actually is and what it does  ✔️ Common signs of a weak pelvic floor vs. a tight pelvic floor  ✔️ Why leaking urine is common—but not normal  ✔️ Pelvic pressure, prolapse, and heaviness symptoms  ✔️ How breathing affects your core and pelvic floor  ✔️ The connection between stress, tension, and pelvic health  ✔️ Why Kegels can sometimes make symptoms worse  ✔️ Diastasis recti and pressure management  ✔️ How pelvic floor dysfunction impacts intimacy, exercise, and quality of life  ✔️ Simple strategies to start improving pelvic health today Be sure to check out the YouTube version of this episode, where Emma uses a pelvic floor model to visually demonstrate many of the concepts we discuss. If you enjoy this episode, please follow the podcast, leave a review, and share it with a friend. Your support helps us continue bringing you expert guests and important conversations. To watch on YouTube, click here About Emma Connect with Emma: IG: @bromleymethod FB: @bromleymethodofficial Youtube: @bromleymethod  Disclaimer: The opinions expressed by guests on this podcast are their own and do not necessarily reflect the views of Polished Posture. The information shared in this podcast is for educational and entertainment purposes only and should not be considered medical advice. Always consult a qualified healthcare professional for any health concerns or before making significant lifestyle changes.   Topics Discussed: pelvic floor dysfunction, pelvic floor therapy, tight pelvic floor, weak pelvic floor, prolapse, diastasis recti, women's health, menopause, postpartum recovery, pelvic floor exercises  Send me a message, I’d love to hear from you! 🌟Click here for my free intro course 🌟Click here for my courses + club memberships  To connect with me:  🦷Polished Posture Club ➡️Instagram 💻My Website 📨Email: stephanie@polishedposture.net 💌Newsletter signup

    38 min
  3. Ep 95: Why the Hygiene Department Is NOT a Loss Leader (Production, Systems & Growth Explained)

    May 29

    Ep 95: Why the Hygiene Department Is NOT a Loss Leader (Production, Systems & Growth Explained)

    Is the hygiene department really a loss leader… or have we just been looking at it all wrong? In this episode, I sit down with Shannon Richkowski, RDH, founder of Hygiene Mastery and managing partner of Fortune Management. Shannon is a nationally recognized speaker, consultant, and leader in dental practice growth, known for helping practices transform their hygiene departments into powerful drivers of both patient health and profitability. We break down the misconceptions surrounding hygiene, the systems that are holding practices back, and what it actually takes to build a thriving, high-performing hygiene department in today’s dental landscape. If you’ve ever felt like hygiene is undervalued—or you know your department could be doing more—this episode will challenge your thinking in the best way. In this episode, we discuss: Why hygiene is not a loss leader—and where that belief comes fromWhat a truly successful hygiene department looks likeThe concept of “service mix” and why prophies alone won’t cut itHow hygiene drives restorative production (and why that matters)The importance of co-discovery between dentist and hygienistThe biggest mistakes practices and hygienists are makingKey production metrics and what hygienists should be producingThe truth behind the “3x salary” ruleAssisted hygiene—what works and what doesn’tShould dental assistants be doing hygiene procedures?The future of hygiene and solving the staffing shortageIf you found this episode helpful, share it with a colleague and help move our profession forward. Topics Discussed: dental hygiene production, hygiene department profitability, assisted hygiene, dental practice growth, hygiene systems dentistry To watch on YouTube, click here About Shannon Connect with Shannon: https://www.instagram.com/hygienemastery/    https://www.hygienemastery.com/index.cfm?Page=Bootcamp-Series  (Hygiene Mastery CE courses) Hygiene Department Analysis https://www.hygienemastery.com/index.cfm?Page=Hands-On-Laser-Certification  (Virtual Laser Certification Courses)  Disclaimer: The opinions expressed by guests on this podcast are their own and do not necessarily reflect the views of Polished Posture. The information shared in this podcast is for educational and entertainment purposes only and should not be considered medical advice. Always consult a qualified healthcare professional for any health concerns or before making significant lifestyle changes.   Send me a message, I’d love to hear from you! 🌟Click here for my free intro course 🌟Click here for my courses + club memberships Click Here For Mirror Gear Covers  To connect with me:  🦷Polished Posture Club ➡️Instagram 💻My Website 📨Email: stephanie@polishedposture.net 💌Newsletter signup

    49 min
  4. Ep 94: EMDR Therapy Explained: Overcome Trauma + Anxiety + Rewire Your Brain

    May 15

    Ep 94: EMDR Therapy Explained: Overcome Trauma + Anxiety + Rewire Your Brain

    If you’ve ever thought, “Why am I still reacting like this even though I know better?” — this episode is going to hit. In this episode of Straight Up With Steph®, I sit down with EMDR therapist Dana Carretta-Stein to break down what trauma actually is, how it shows up in your daily life, and why healing isn’t just about awareness — it’s about rewiring your nervous system. We go way beyond surface-level mental health conversations and talk about why so many people stay stuck, how patterns form, and what actually creates lasting change. I also share more of my personal journey with alcohol, getting sober, and how EMDR was the piece that truly helped me stop reacting the way I used to and start feeling more in control. This episode is powerful, practical, and honestly… one I wish more people understood. 🎧 In this episode, we cover: What trauma actually is (and why it’s different for everyone)Signs you may have unresolved trauma without realizing itWhat EMDR therapy is and how it worksWhy insight alone doesn’t create changeHow your nervous system drives anxiety, burnout, and reactionsThe connection between trauma, coping behaviors, and addictionHow EMDR helps you process — without re-traumatizing youGenerational trauma and how patterns get passed downWhy healing isn’t about “fixing” yourself, but understanding yourselfWhat to look for in a therapist (and how to find the right fit)If this episode resonated with you, share it with someone who needs it, follow the show, and leave a review — it helps more people find these conversations. 🔑 Topics Discussed: EMDR therapy, trauma healing, nervous system regulation, generational trauma, anxiety, burnout, mental health, therapy for trauma About Dana Connect with Dana: Instagram: http://instagram.com/the_emdr_coach Tiktok: https://www.tiktok.com/@the_emdr_coach Youtube: https://www.youtube.com/@TheEMDRCoach Facebook: https://www.facebook.com/theemdrcoach/ Websites: The EMDR Coach: www.danacarretta.com Peaceful Living Mental Health Couseling: www.peacefullivingmentalhealthcounseling.com  To watch on YouTube, click here Disclaimer: The opinions expressed by guests on this podcast are their own and do not necessarily reflect the views of Polished Posture. The information shared in this podcast is for educational and entertainment purposes only and should not be considered medical advice. Always consult a qualified healthcare professional for any health concerns or before making significant lifestyle changes.  Send me a message, I’d love to hear from you! 🌟Click here for my free intro course 🌟Click here for my courses + club memberships Click Here For Mirror Gear Covers  To connect with me:  🦷Polished Posture Club ➡️Instagram 💻My Website 📨Email: stephanie@polishedposture.net 💌Newsletter signup

    45 min
  5. Ep 93: Should You Work Out During Your Period or While Pregnant? (What Women Need to Know)

    May 8

    Ep 93: Should You Work Out During Your Period or While Pregnant? (What Women Need to Know)

    If you’ve ever felt like your body is changing and no one really explained why… this episode is for you. In this episode of Straight Up With Steph®, I sit down with Dr. Jen Fraboni to break down what’s actually happening in women’s bodies through different life stages—and how to support yourself through it. We talk about everything from menstrual cycles and workouts, to pregnancy myths, postpartum recovery, and the reality of perimenopause. Dr. Jen brings an evidence-based, practical approach to pain, posture, pelvic health, and recovery—without the overwhelm or rigid rules. If you’ve been trying to “push through” or feel like your body isn’t responding the way it used to, this episode will help you understand why—and what to do about it. In this episode, we cover: Why you don’t need to train differently based on your cycle—but you do need to listen to your bodyHow hormones impact pain, recovery, and energy levelsThe truth about exercise during pregnancy (and outdated myths that still exist)What actually matters for postpartum recovery (and what most people skip)How pelvic health connects to pain, pressure, and performanceWhat’s happening in perimenopause that affects joints, strength, and recoveryWhy strength training becomes more important as we ageWhat soreness really means—and how to recover smarterSimple ways to support your body without overcomplicating itIf this episode helped you, share it with a friend or teammate who needs to hear it—and don’t forget to follow and leave a review so more people can find the show. Topics discussed: women’s health, pelvic floor, perimenopause, postpartum recovery, strength training for women, hormone health, injury prevention, recovery tips  About Dr Jen Connect with Dr Jen: Jen Health Platform https://instagram.com/docjenfit https://www.youtube.com/c/docjenfit?sub_confirmation=1 https://www.tiktok.com/@docjenfit?_r=1&_t=ZT-94HIlrqrgmD https://facebook.com/docjenfit  To watch on YouTube, click here Disclaimer: The opinions expressed by guests on this podcast are their own and do not necessarily reflect the views of Polished Posture. The information shared in this podcast is for educational and entertainment purposes only and should not be considered medical advice. Always consult a qualified healthcare professional for any health concerns or before making significant lifestyle changes.  Send me a message, I’d love to hear from you! 🌟Click here for my free intro course 🌟Click here for my courses + club memberships Click Here For Mirror Gear Covers  To connect with me:  🦷Polished Posture Club ➡️Instagram 💻My Website 📨Email: stephanie@polishedposture.net 💌Newsletter signup

    55 min
  6. Ep 92: How to Communicate Across Generations (Gen Z vs Millennials Explained)

    Apr 17

    Ep 92: How to Communicate Across Generations (Gen Z vs Millennials Explained)

    Ever feel like you’re speaking a completely different language than your patients, coworkers, or even your own team? I had that exact moment with a patient when I realized… I might not be as “cool” or relatable as I thought 😅 And it made me start questioning—are generational differences actually that big of a deal? In this episode of Straight Up With Steph®, I sit down with generational futurist, entrepreneur, and USA TODAY bestselling author Ryan Vet to unpack what’s really going on between generations—and how it’s impacting communication, leadership, and the workplace in real time. This conversation goes way deeper than labels like “Millennial” or “Gen Z.” We’re talking about how people are shaped, why expectations are shifting so fast, and what we need to do differently moving forward. In this episode, we cover: Why generational labels are often oversimplified (and what actually matters more)The defining traits of Millennials vs Gen Z—and where people get it wrongWhy communication feels harder across generations (especially in healthcare)How Gen Z is approaching work, boundaries, and “authenticity”The truth about job-hopping and whether younger generations are actually less loyalHow employers can better lead and retain multi-generational teamsWhy patients are more skeptical than ever—and how that impacts case acceptanceThe role of AI, social media, and the “velocity gap” in shaping behaviorWhy understanding what people value is the key to better leadership and connectionAt the end of the day, this episode is a reminder that while generations may differ… we’re still human beings trying to connect with other human beings. If this episode made you think differently, share it with someone on your team or in your life who needs to hear it. Follow the show, leave a review, and let me know your biggest takeaway! Topics Discussed: generational differences, Gen Z vs Millennials, workplace communication, leadership strategies, dental team communication, patient communication, future of work, generational values About Ryan Connect with Ryan: https://youtube.com/ryancvet Website: https://ryanvet.com https://linkedin.com/in/ryanvet https://instagram.com/ryancvet Newsletter: https://ryanvet.com/collide/ To watch on YouTube, click here Disclaimer: The opinions expressed by guests on this podcast are their own and do not necessarily reflect the views of Polished Posture. The information shared in this podcast is for educational and entertainment purposes only and should not be considered medical advice. Always consult a qualified healthcare professional for any health concerns or before making significant lifestyle changes.   This episode includes a brief mention of mental health and suicide in the context of generational trends and social media. If this topic is sensitive for you, feel free to skip this portion or listen with care. Send me a message, I’d love to hear from you! 🌟Click here for my free intro course 🌟Click here for my courses + club memberships Click Here For Mirror Gear Covers  To connect with me:  🦷Polished Posture Club ➡️Instagram 💻My Website 📨Email: stephanie@polishedposture.net 💌Newsletter signup

    50 min
  7. Ep 91: How to Train Your Brain for Better Focus, Memory & Mental Clarity

    Apr 10

    Ep 91: How to Train Your Brain for Better Focus, Memory & Mental Clarity

    What if your brain isn’t declining… it’s just undertrained? What if simple brain games can improve it? In this episode of Straight Up With Steph®, I sit down with Jules from BrainBodyByJules to break down what’s really happening with your focus, memory, and mental clarity—and why so many of us feel like we’re operating on autopilot. We talk about how your brain is actually trainable (just like your body), and why things like processing speed, attention, and even your thought patterns are skills you can improve—not things you’re stuck with. This conversation completely changed how I think about brain health… and I think it will for you too. In this episode, we cover: Why “autopilot living” is making your brain weakerWhat neuroplasticity actually means (and how to use it)How modern convenience is impacting cognitive healthThe difference between multitasking vs. dual-task trainingSigns your processing speed might be decliningHow your phone is silently destroying your focusSimple brain exercises you can start doing todayWhy memory problems are often actually attention problemsLifestyle habits that support long-term brain healthIf you found this episode helpful, share it with a friend who wants better brain health too! To watch on Youtube, click here Topics Discussed:  brain health, neuroplasticity, improve memory, processing speed, brain exercises, focus training, cognitive health, brain fog, dual task training About Jules Connect with Jules: Insta: https://www.instagram.com/brainbodybyjules/ TikTok: https://www.tiktok.com/@brainbodybyjuless Skool: https://www.skool.com/brainbodybyjules-9310   Disclaimer: The opinions expressed by guests on this podcast are their own and do not necessarily reflect the views of Polished Posture. The information shared in this podcast is for educational and entertainment purposes only and should not be considered medical advice. Always consult a qualified healthcare professional for any health concerns or before making significant lifestyle changes.   Send me a message, I’d love to hear from you! 🌟Click here for my free intro course 🌟Click here for my courses + club memberships Click Here For Mirror Gear Covers  To connect with me:  🦷Polished Posture Club ➡️Instagram 💻My Website 📨Email: stephanie@polishedposture.net 💌Newsletter signup

    57 min
  8. Ep 90: Dermatologist Explains Why Your Skin Changes During Perimenopause

    Apr 3

    Ep 90: Dermatologist Explains Why Your Skin Changes During Perimenopause

    Wrinkles, hormonal acne, melasma, and dry skin can suddenly appear in your 40s — and hormones may be the reason. In this episode of Straight Up With Steph®, I’m joined by board-certified dermatologist and Menopause Society Certified Practitioner Dr. Corinne Erickson to talk about the connection between skin health, hormones, and aging. If you’ve noticed changes like adult acne, pigmentation, dryness, or sagging skin during perimenopause, you’re not imagining things. Hormonal shifts can dramatically affect collagen production, skin hydration, and elasticity. Dr. Erickson explains what’s actually happening in the skin during midlife, which skincare products truly matter, and which trends are mostly marketing hype. In this episode we discuss:  • The most underrated skincare product everyone should be using  • Why women often experience hormonal acne again in their 40s and 50s  • What causes melasma and why it can be difficult to treat  • How perimenopause affects collagen, hydration, and skin elasticity  • Why women experience crepey skin and itchy skin during hormone shifts  • The truth about 10-step skincare routines and what actually works  • Treatments that can support healthy skin as we age Dr. Erickson is also the host of the podcast The Skin Pause, where she shares evidence-based insights about skin health during midlife. If you know someone navigating skin changes during perimenopause, send them this episode. Topics discussed: perimenopause skin changes, hormonal acne, melasma treatment, aging skin, collagen loss, skincare routines. About Dr Corinne Connect with Dr Corinne: Instagram: @drcorinneerickson   Website The Skin Pause Podcast  To watch on YouTube, click here Disclaimer: The opinions expressed by guests on this podcast are their own and do not necessarily reflect the views of Polished Posture. The information shared in this podcast is for educational and entertainment purposes only and should not be considered medical advice. Always consult a qualified healthcare professional for any health concerns or before making significant lifestyle changes.  Send me a message, I’d love to hear from you! 🌟Click here for my free intro course 🌟Click here for my courses + club memberships Click Here For Mirror Gear Covers  To connect with me:  🦷Polished Posture Club ➡️Instagram 💻My Website 📨Email: stephanie@polishedposture.net 💌Newsletter signup

    1h 2m
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5
out of 5
17 Ratings

About

 Your podcast for real tips on healthy posture, healthy habits, and a healthy life! 

Information

  • Creator
    Stephanie Botts
  • Years Active
    2024 - 2026
  • Episodes
    98
  • Rating
    Explicit
  • Copyright
    © 2026 Straight Up With Steph
  • Show Website
    Straight Up With Steph

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