Episode #211: Mastering Menopause: Balance Hormone Health for Lifelong Confidence
LONGEVITY with Nathalie Niddam6 Helmi 2024

Episode #211: Mastering Menopause: Balance Hormone Health for Lifelong Confidence

In this episode of Biohacking Superhuman Performance with guest Dr. Stephanie Estima, we discuss the importance of heading into menopause in the healthiest way possible. Muscle is often thought of as a negative thing for women as we were taught not to get bulky. However, it's a myth that needs to be totally left behind. It's very hard for women to build muscle and get bulky. But muscle is essential for hormonal balance and longevity.

We also dive into the science behind balanced hormones, and what steps you can take to make sure you're heading into menopause as a confident powerful woman, rather than take it on as if it's a disease. Menopause needs to be thought of as an evolution of your body, not a nightmare situation. Bioidentical hormone replacement therapy is essential for some women, and we guide you through how to talk with your doctor to get the best treatment possible.

Overall, this episode offers guidance on navigating hormone health, talking to your doctor about what you specifically need, and how to use menopause as a growth opportunity, not a season of anxiety and hardship.

Dr. Stephanie Estima discusses all facets of health including nutrition, fitness, hormones, stress management, performance, recovery, longevity, health span, mental resilience, and energy production. Her passion is to assist you in making informed decisions about your health and to catapult you into the hero of your own life.

Dr. Stephanie has a special interest in exercise physiology, biomechanics, neuroscience, and performance nutrition. She spent 19 years in private practice and is a best-selling author, international speaker, and mother.



Thank you to our sponsors for making this episode possible:

BodyBio: Visit BodyBio.com today and get 15% on your first order when you use code Nathalie

Sensate: Use code NAT at www.getsensate.com/Nat

Profound Health: Use code longevity15 to save 15% off your first order at https://profound-health.com/

Find more from Dr. Stephanie Estima:

Instagram: dr.stephanie.estima

Newsletter: https://drstephanieestima.com/newsletter/

Website: https://drstephanieestima.com/

Podcast: Better with Dr. Stephanie

Book: The Betty Body

Find more from Nathalie:

YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ

Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance

Instagram: https://www.instagram.com/nathalieniddam/

Website: NatNiddam.com

Join Nat's Membership Community: https://www.natniddam.com/bsp-community

Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08

What We Discuss:

(1:10) Intro for Dr. Stephanie Estima, the muscle lady, and how to optimize hormones for menopausal health.

(4:41) Menopause isn't a disease; it's an experience you can be prepared for.
(6:45) Preparing at a younger age, by adding muscle and taking care of your hormones can give you an easier time throughout menopause.

(8:45) The importance of lean muscle for women (hint: you don't get bulky!)

(17:45) Hormonal changes can affect your ability to build lean muscle.

(22:43) The turnover rate of bone as we age changes under the influence of estrogen.

(26:30) You don't want too much estrogen- it can negatively affect ligaments and joints. You just want it balanced with testosterone. This is why joint issues are common in post-menopausal women. It increases the risk of injury.

(29:00) The importance of strength, flexibility, and cardiovascular health for aging women.

(30:00) Bioidentical Hormone Replacement Therapy is a great solution.

(36:00) Be so in tune with your body that you can tell when something is off, and be able to have data-filled conversations with your doctor. If you can't talk with your doctor about hormones, get a new doctor.

(40:10) Cognitive health - our ability to think clearly - and lack of sleep is affected by decreasing levels of hormones like progesterone.

(46:00) Stress management and its role in adrenal gland health. Nutrition and supplements can feed the brain! Your body is very clear about this - if you don't use it, you'll lose it.

(53:44) The lack of literature on common "health practices" today for women, like cold plunges and sauna. It needs to be synced with the time in your cycle.

(1:03:33) Minimum effective dose of exercise - strength training and cardio.

(1:11:25) How to find more from Dr. Stephanie Estima

Key Takeaways:

  • Reframing the importance of lean muscle for women is essential for hormone health. Women in their 40s and 50s have grown up with the thin supermodel being ideal. The environment you grew up in can highly affect your perception of hitting the gym and building muscle. However, for the vast majority of women, it is very hard to build muscle and get "bulky." The bulky myth and fear of lifting heavy just need to go away and die because it's very inaccurate for women.
  • You can build muscle at any age, at any stage in life - peri, menopausal, and post-menopause. However, it is much easier to build muscle when you have a larger concentration of estrogen and testosterone (peri-menopausal). Women have somewhere between 10-20x more testosterone than estrogen. It's the most abundant sex hormone in the body. Lifting weights close to failure drives up testosterone for 10-48 hours post-workout. When you stimulate the muscular system, you also stimulate bone density. Muscles and bones are sisters! They grow at the same time. Osteoporosis is common in older women going through menopause, so growing muscle and bone density pre-menopause is essential.
  • Bioidentical hormone replacement therapy is a fantastic option for those who aren't heading into menopause with the correct amount of muscle and balanced hormones. Lifestyle interventions will help 60-70% of women who experience menopause symptoms like hot flashes and mood swings. The 30-40% of women who don't get relief from these symptoms can highly benefit from HRT. It's important to do bloodwork around age 30 so that you have a baseline hormone level you know you need to maintain. It's best to keep track of it twice a year. Be so in tune with your body that you can tell when something is off, and be able to have data-filled conversations with your doctor. If you can't talk with your doctor about hormones, get a new doctor.
  • You can be a powerful, clear-thinking, confident woman by keeping your hormones, specifically testosterone, balanced (and high!). It affects our ability to read the room, analyze risk, and make decisions throughout menopause if we don't focus on hormone health. It can cause anxiety and brain fog. Stress management is also highly important during this time. Adrenals take over the job of what the ovaries once did, so they have to produce all hormones after menopause. Stress management helps negate the negative side effects of an overactive adrenal gland.
  • The minimum effective dose of exercise is 3 times a week of strength training. Three is good, but four is better. But cardiovascular health for menopausal women is very important as well, as heart disease is the number one killer of women, not breast cancer. Women are very well adapted for zone 2 oxidative phosphorylation for burning fat. More focus needs to be put on explosive movements like burpees, HITT, and sprints because we lose speed and type 2 muscle fiber. We can lose up to 8% per year if we're not training type 2 muscle fibers. Explosive training also helps build muscle, rather than deteriorate muscle like steady state cardio does.

Jaksot(383)

#337: This Tiny Molecule Can Tackle Inflammation & Immune Health - Diving into KPV with Nathalie Niddam

#337: This Tiny Molecule Can Tackle Inflammation & Immune Health - Diving into KPV with Nathalie Niddam

In this special solo episode, it's just me, Nathalie Niddam—nutritionist, human potential and epigenetic coach—returning to my roots and diving deep into the world of peptides. Today, I'm shining a spotlight on KPV, a fascinating and often overlooked peptide with powerful anti-inflammatory, antimicrobial, and healing properties. What We Discuss: What are peptides? Clearing up misconceptions ... 00:01:00 KPV explained: structure and origins ... 00:03:00 How KPV works (anti-inflammatory mechanisms) ... 00:05:00 Comparison to Melanotan and tanning ... 00:08:00 KPV benefits: gut, antimicrobial, healing, immune modulation ... 00:09:00 KPV for gut and skin health ... 00:14:00 Neuroprotection and research potential ... 00:18:00 Administration methods: oral, topical, injectable ... 00:19:00 Safety profile and side effects ... 00:22:00 Tracking protocols and the Peptide Pro app ... 00:24:00 Recap and concluding remarks ... 00:30:00 Our Amazing Sponsor: BiOptimizers - MassZymes is the most complete, most potent digestive enzyme with over 102% MORE PROTEASE than the nearest competitor. That's crucial because protein is the most complex macronutrient to break down. Try MassZymes at bioptimizers.com/bionat and enter the coupon code BIONAT to get 10% off your order. More From Nat: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

23 Touko 32min

#336: Hormone Replenishment, Digestive Rest, & Creatine: A Fresh Approach to Women's Longevity With Cynthia Thurlow

#336: Hormone Replenishment, Digestive Rest, & Creatine: A Fresh Approach to Women's Longevity With Cynthia Thurlow

Today, I'm joined by Cynthia Thurlow, a remarkable nurse practitioner, podcast host, and true hormone whisperer who is on a mission to help women thrive through perimenopause and beyond. What We Discuss: Perimenopause, menopause, and longevity connection ... 00:06:09 Hormone misunderstandings and HRT discussion ... 00:07:34 Cynthia's clinical experience and women's health ... 00:07:53 Recognizing hormonal imbalances and PCOS in young women ... 00:12:09 Autoimmunity risks and thyroid issues ... 00:19:55 Lifestyle factors: aging, processed food, and alcohol ... 00:24:02 Fasting, digestive rest, and metabolic flexibility ... 00:35:02 Practical fasting tips for different age groups ... 00:36:38 Diet flexibility and protein-forward meals ... 00:41:26 Meal timing, circadian rhythm, and satiety ... 00:56:04 Muscle loss, strength training, and optimal protein ... 01:00:36 Gut microbiome recovery and dietary diversity ... 01:06:15 Creatine: benefits, dosing, and sourcing ... 01:08:36 Where to find Cynthia and her products ... 01:15:30 Thank You To Our Sponsors: Peptide Pro App: can help manage every part of your peptide protocol. From smart scheduling to real-time dose checklists, note taking, and easy calculations. Listeners receive 50% off for the first month. Visit www.peptidepro.app to download the app and use code NATHALIE50 to get started today. BEAM - These minerals come from humate, a natural substance formed over millions of years as freshwater plants broke down and deposited their nutrients into the soil. Over time, those minerals concentrated into this black, crystalline material that's now one of the most mineral-dense substances on earth. That's what's going into your body—and your cells absorb it within minutes. Visit https://www.beamminerals.com/NAT20 and use code NAT20 for 20% off. Wizard Sciences - Mitoblue - Everything in the formula is there to help you think clearer, move better, and stay resilient—mentally and physically - Methylene Blue, NMN, PQQ, Apigenin and Ginseng. Go to wizardsciences.com and look for MitoBlue. Use code NAT15 at checkout to get 15% off your purchase. Learn more from Cynthia Thurlow: Website Twitter Instagram Facebook LinkedIn Youtube Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

20 Touko 1h 17min

#335 Unlocking VO2 Max: TIME-Saving Secrets (Why Zone 2 Alone Won't Cut It) | REHIT and Metabolic Health With Ulrich Dempfle

#335 Unlocking VO2 Max: TIME-Saving Secrets (Why Zone 2 Alone Won't Cut It) | REHIT and Metabolic Health With Ulrich Dempfle

Today, I'm joined by Ulrich Dempfle, the innovative mind behind the CAROL Bike. Ulrich's journey is fascinating—he started as a mechanical engineer in Europe, became a pioneer in hospital AI systems, and is now laser-focused on bringing cutting-edge fitness tech to regular people, like you and me. What we discuss: Zone 2 training: hype, benefits, and limitations ... 00:08:00 VO2 max: definition and importance for longevity ... 00:10:00 The impracticality and issues with Zone 2 for most people ... 00:15:00 Downsides of long-duration steady-state cardio ... 00:18:00 Why strength and mobility also matter ... 00:17:00 Carol Bike and REHIT: efficient fitness for longevity ... 00:31:00 REHIT's proven VO2 max and metabolic improvements ... 00:36:00 Personalization and ease-of-use with Carol Bike ... 00:49:00 Carol Bike's versatility: multiple workouts and app integrations ... 00:57:00 Who Carol Bike is for and safety notes ... 01:10:00 Carol Bike trial info, research, and closing ... 01:12:00 Our Amazing Sponsors: Troscriptions - Blue Cannatine - think of it as a small but mighty brain boost that melts in your mouth. A precise blend of methylene blue, caffeine, CBD, and microdosed nicotine gives me steady energy, focus, and mental clarity without the usual ups and downs. Try it for yourself at troscriptions.com and use code NAT10 for 10% off. Get in the zone and stay there. Timeline: Mitopure®️ is a breakthrough supplement that promotes cellular renewal. It contains Urolithin A, which helps your body clear out damaged mitochondria and create new, efficient ones—giving you more sustainable energy. Timeline is offering 10% off your order of Mitopure now. Go to timeline.com/NAT10. Profound Health - Nature's Marvels have been making bioregulators for over a decade, working directly with Prof. Khavinson, the pioneer of Bioregulator science! They're manufactured in the UK. They're GMP and HACCP certified and FDA-compliant. Whatever your health needs, there's a bioregulator for you. Head to profound-health.com and use code NAT15 for 15% off your first order. Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

16 Touko 1h 16min

#334: Iron Overload | More Common Than You Think - Fatigue, Low Testosterone, Joint Pain, Hair Loss, Gut Issues & More - What To Do About It With Christy Sutton

#334: Iron Overload | More Common Than You Think - Fatigue, Low Testosterone, Joint Pain, Hair Loss, Gut Issues & More - What To Do About It With Christy Sutton

Today, I sit down with Dr. Christy Sutton, author of The Iron Curse and an expert whose personal journey through her husband's long and confusing health saga opened her eyes to the often-missed danger of hereditary hemochromatosis. What we discuss: Meet Dr. Christy Sutton and Her Personal Story ... 00:06:00 Hemochromatosis: Genetics, Diagnosis, and Mistreatment ... 00:11:00 Multi-Organ Impact of Iron Overload ... 00:33:00 Childhood Hemochromatosis and Clinical Blind Spots ... 00:37:00 A five-year-old's story reveals difficulties in pediatric diagnosis and innovative, non-blood-removal strategies. Symptoms, Infections, and Iron ... 00:47:00 Systemic issues like joint pain, anxiety, dementia, and heightened risk of deadly infections. Managing and Lowering Iron Levels ... 01:01:00 Genetic Roots: Red Hair, Irish Heritage, and Family Risk ... 01:09:00 Key Takeaways and Resources ... 01:17:00 Screening recommendations, where to find Dr. Sutton's work, and closing comments for listeners. Our Amazing Sponsors: Puori: If you want clean, high-quality protein without the mystery contaminants, check out Puori PW1. Receive 20% off a one-time purchase or if you choose the already discounted subscription, you get almost a third off the price! Visit Puori.com/NAT and use my promo code NAT. Young Goose L.A.D.R. Serum - Powered by light-activated DNA repair enzymes, NAD+, and collagen peptides, it reverses damage while you go about your life. Sunlight? Red light therapy? It all helps this serum work smarter, not harder. Visit YoungGoose.com—use code NAT10 to get started, or 5NAT if you're an existing customer. Future-proof your face. Fresh-Pressed Olive Oil Club: As an introduction to his Fresh-Pressed Olive Oil Club, T. J. is willing to send you a full-size $39 bottle of one of the world's finest artisanal olive oils — fresh from the new harvest—for just $1 to help him cover shipping. No commitment to buy anything, now or ever. Go to GetFreshLongevity.com for a free bottle and pay just $1. Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

13 Touko 1h 20min

#333: Keto Myths, Carb Days, and Why Calories Don't Count | Ben Azadi on Breaking the Weight Loss Cycle

#333: Keto Myths, Carb Days, and Why Calories Don't Count | Ben Azadi on Breaking the Weight Loss Cycle

Today I'm excited to bring you a conversation with my friend and special guest, Ben Azadi—founder of Keto Kamp and author of Metabolic Freedom. In this episode, Ben and I take on some of the most stubborn myths around metabolism and weight loss, especially the widely held belief that "calories in, calories out" is the key to health. What we discuss: Why calorie-counting fails and metabolic flexibility matters ... 00:03:39 Biggest Loser study and gut health ... 00:11:14 Processed foods, seed oils, and saturated fats explained ... 00:17:07 Keto diet evolution, mistakes, and carb cycling ... 00:26:48 Dr. Pompa's metabolic variation protocols ... 00:37:41 Intermittent fasting pitfalls and how to fast smart ... 00:41:54 Meal frequency and metabolism myths ... 00:45:59 Muscle mass as metabolic health foundation ... 00:47:00 Who benefits—and who doesn't—from keto ... 00:50:12 Hidden blood sugar spikes from "health foods" ... 00:53:23 Ben's top tip: Vitamin G (gratitude) ... 00:55:15 Why weight regain happens after keto—self-image ... 00:58:27 Gender differences in keto response ... 01:01:50 Where to find Ben Azadi and Metabolic Freedom ... 01:03:37 Our Amazing Sponsors: Quantum Upgrade - Imagine plugging yourself into a limitless power source. It's been rigorously tested and shown to improve blood flow, reduce stress, and even boost cellular energy by up to 29%.Try it today at quantumupgrade.io/NAT and start running life, instead of life running you. Use my code NAT15 to get a 15-day free trial on the All-in-One Frequency Bundle. Good through June 1st, 2025 Peptide Pro App: can help manage every part of your peptide protocol. From smart scheduling to real-time dose checklists, note taking, and easy calculations. Listeners receive 50% off for the first month. Visit www.peptidepro.app to download the app and use code NATHALIE50 to get started today. BiOptimizers - MassZymes is the most complete, most potent digestive enzyme with over 102% MORE PROTEASE than the nearest competitor. That's crucial, because protein is the most complex macronutrient to break down. Try MassZymes at bioptimizers.com/bionat and enter the coupon code BIONAT to get 10% off your order. Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

9 Touko 1h 5min

#332: Ben Greenfield Reveals Latest Biohacks, Peptide Routines, and Detox Tips for Longevity

#332: Ben Greenfield Reveals Latest Biohacks, Peptide Routines, and Detox Tips for Longevity

If you've been anywhere near health optimization circles, you already know Ben Greenfield as a NYT bestselling author, former Ironman triathlete, coach, one of the OGs of biohacking. Today, he's my guest on the Longevity podcast. What we discuss: Ben's new home, cold exposure, and microdosing cryotherapy ... 00:06 Writing, updating, and revising "Boundless" ... 00:09 Key updates: Self-quantification, longevity, new detox protocols ... 00:12 High-tech blood filtration and its impact ... 00:15 Daily detox strategies: Lymphatic movement, sauna, exercise ... 00:17 Ben's evolution: From strict keto to Mediterranean-style eating ... 00:21 Genetics, ancestry, and personalized nutrition lessons ... 00:23 Impact of endurance training, hormone and gut issues, recovery via flexible dieting ... 00:27 Addressing high coronary plaque: Statins, PCSK9 inhibitors, supplementation ... 00:35 Tracking heart health non-invasively (CIMT) ... 00:38 Thoughtful, limited use of pharmaceuticals for health ... 00:44 Peptides: Orals, protocols, favorites (BPC-157, TA1, etc.) ... 00:47 GLP-1 agonists: Powerful but require careful dosing ... 00:51 Biohacks gone wrong: Dosing mishaps and psychedelic stories ... 00:55 Ben's three core tips: Family time, naps, and prayer ... 00:58 Our Amazing Sponsors: Wizard Sciences - Mitoblue Everything in the formula is there to help you think clearer, move better, and stay resilient mentally and physically - Methylene Blue, NMN, PQQ, Apigenin and Ginseng. Go to wizardsciences.com and look for MitoBlue. Use code NAT15 at checkout to get 15% off your purchase. Mitolux NEW Second Generation - This second-generation red and near-infrared light therapy panel hits all the marks. Two new wavelengths—810nm and 940nm—target brain performance, deep muscle recovery, and circulation. I use GAMA mode when I want to lock in focus, and Fireplace 2 when I want to wind down. Get a Mitolux BTS2 Sunlamp for 10% off at https://mitolux.com/NAT10, NAT10 will be automatically applied at checkout. LVLUP - Neuro Re-Generate the world's first liposomal triple peptide formula, designed to support mental clarity, focus, and overall brain health. Visit www.lvluphealth.com and use code NAT for 20% off your order. Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

6 Touko 1h 1min

#331: Can Exosomes Wake Up the Body's Dormant Healing Powers? Dr. Ed Park Shares Insights On How Exosomes Can Help Heal Intense Pain, Acute Injury, and More.

#331: Can Exosomes Wake Up the Body's Dormant Healing Powers? Dr. Ed Park Shares Insights On How Exosomes Can Help Heal Intense Pain, Acute Injury, and More.

In this episode, I dive deep into the transformative world of regenerative medicine with Dr. Ed Park—a leader who has spent nearly two decades pushing the boundaries of aging and healing. Curious about exosomes and how these tiny biological messengers are redefining our ability to recover from injury, illness, and even chronic conditions? You'll love this conversation. What we discuss: Why exosomes? Origins, discovery, and benefits of stem cells ... 00:03:00 How exosomes communicate and trigger healing ... 00:06:00 Exosomes for neurological repair and brain injuries ... 00:10:00 Exosome delivery: IV, targeting, and blood-brain barrier ... 00:12:00 Exosomes in musculoskeletal injuries and healing rates ... 00:18:00 Patient selection, expectations, and placebo effects ... 00:23:00 Exosomes for immune system support and aging ... 00:30:00 Lifestyle pillars alongside regenerative medicine ... 00:32:00 Exosomes in cardiac and nerve repair ... 00:34:00 Provider training, resources, and Dr. Park's practice ... 00:43:00 Closing remarks and medical disclaimer ... 00:45:00 Our Amazing Sponsors: Timeline: Mitopure: is a breakthrough supplement that promotes cellular renewal. It contains Urolithin A, which helps your body clear out damaged mitochondria and create new, efficient ones—giving you more sustainable energy. Timeline is offering 10% off your order of Mitopure now. Go to timeline.com/NAT10. Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

2 Touko 45min

#330: Lose the Bloat, Fix Your GUT: Inside the Microbiome Revolution (Skin, Weight & Longevity Secrets) with Dr William Davis

#330: Lose the Bloat, Fix Your GUT: Inside the Microbiome Revolution (Skin, Weight & Longevity Secrets) with Dr William Davis

On this episode of the Longevity Podcast, host Nathalie Niddam is joined by renowned cardiologist and bestselling author Dr. William Davis for a deep dive into the powerful connection between gut health, the microbiome, and vibrant longevity. Dr. Davis—who made waves with his groundbreaking books Wheat Belly and Super Gut—shares his journey from mainstream cardiology to pioneering work on the true drivers behind chronic disease, fat gain, and aging. What we discuss: Meet Dr. William Davis & Wheat Belly origins ... 00:04:00 From cholesterol to calcium scoring ... 00:10:00 Dramatic health wins from removing wheat, grains, sugar ... 00:14:00 Transition to the microbiome & SIBO ... 00:19:00 Modern SIBO causes and prevalence ... 00:24:00 SIBO yogurt strategy and benefits ... 00:31:00 Women's health, pregnancy, and key microbes ... 00:47:00 Actionable gut health tips and food swaps ... 01:03:00 Fermentation: dos and don'ts ... 01:21:00 Where to find Dr. Davis and wrap-up ... 01:23:00 Our Amazing Sponsors: Peptide Pro App: can help manage every part of your peptide protocol. From smart scheduling to real-time dose checklists, note taking, and easy calculations. Listeners receive 50% off for the first month. Visit www.peptidepro.app to download the app and use code NATHALIE50 to get started today. Puori - 21 grams of high-quality whey protein from pasture-raised cows with no hormones, GMOs, or pesticides. Ready to ditch the questionable protein powders? Visit Puori.com/NAT and use my code NAT to get 20% off your first order! Profound Health - Nature's Marvels have been making bioregulators for over a decade, working directly with Prof. Khavinson, the pioneer of Bioregulator science! They're manufactured in the UK. They're GMP and HACCP certified and FDA-compliant. Head to profound-health.com and use code NAT15 for 15% off your first order. Nat's Links: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group

29 Huhti 1h 27min

Suosittua kategoriassa Terveys ja hyvinvointi

unicast
tiedenaiset-podcast
voi-hyvin-meditaatiot-2
psykopodiaa-podcast
meditaatiot-suomeksi
rss-pitaisko-erota
vakeva-elama-viisaampi-mieli-vahvempi-keho
junnut-pelissa
terapiassa
selvin-pain
paritellen
rss-kuumilla-aalloilla
fitnessvastaanotto
selviytyjat-tarinoita-elamasta
rss-rentoudu-podcast-rentoutumiseen-hanna-viljanmaa
rss-en-saa-unta
rss-nautinto
hippokrateen-vastaanotolla
rss-mighty-finland-podcast
rss-pt-paahtio