Straight Up With Steph

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

Straight Up With Steph is a health podcast hosted by Stephanie Botts, with 108 episodes on record and a Required Pod Score of 80.

Stephanie Botts hosts Straight Up With Steph, a health show with 108 episodes published.

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  Episode #108

  Ep 108: Brain Fog, Anxiety & Forgetfulness: The Menopause Brain Explained

  Sep 25, 202648 minS1

  Have you ever walked into a room and completely forgotten why you were there, struggled to find a word you KNOW you know, or suddenly felt more anxious, irritable, or overwhelmed than ever before? If you're in perimenopause or menopause, there may be a very real reason your brain feels different. In this episode of Straight Up With Steph®, I’m joined again by Jules from Brain Body by Jules to break down what fluctuating hormones are actually doing to our brains during the menopause transition. I also share my own experience with brain fog, anxiety, overstimulation, and cognitive changes—including the point when I genuinely worried I could be developing early-onset dementia. In this episode, we discuss: • What happens to the brain as estrogen and progesterone fluctuate • Why perimenopause can affect memory, attention, focus, and decision-making • The connection between hormones, GABA, anxiety, and irritability • Why you may suddenly wake up feeling anxious for seemingly no reason • Simple ways to calm and regulate your nervous system • What “brain fog” actually means—and why it doesn’t necessarily mean your memory is failing • Brain fog vs. cognitive changes that may warrant a conversation with your healthcare provider • The potential role of hormone replacement therapy (HRT) • Why advocating for yourself during the menopause transition matters • Easy brain exercises you can use to challenge attention, memory, and cognitive flexibility If your brain just doesn’t feel like YOUR brain anymore, this conversation may help you better understand what’s happening—and give you some practical ways to support yourself through it. Share this episode with another woman who needs to hear that she isn’t the only one experiencing these changes. Topics Discussed: perimenopause brain fog, menopause brain, menopause memory loss, perimenopause anxiety, menopause anxiety, estrogen and the brain, progesterone and anxiety, menopause cognitive changes, brain fog in women, hormone replacement therapy, HRT, women’s brain health Ep 91: How to Train Your Brain for Better Focus, Memory & Mental Clarity About Jules Connect with Jules: Insta: https://www.instagram.com/brainbodybyjules/ TikTok: https://www.tiktok.com/@brainbodybyjuless Skool: https://www.skool.com/brainbodybyjules-9310 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. Click here for hands-free suction (code "suction" for BOGO sale - slae ends 9/29/26) Cordless polisher: Click here and use code PODCAST150 for $150 off To connect with me: Polished Posture Club ➡️ Instagram My Website Email: stephanie@polishedposture.net Newsletter signup

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  Episode #107

  Ep 107: Are Carbs Actually Bad for You? Let’s Clear This Up

  Sep 18, 202637 minS1

  Are carbs really making you gain weight—or have we been blaming the wrong thing? I’ll admit, I’ve struggled with the “carbs are bad” mindset myself. But carbs play an important role in energy, exercise, and building muscle, and cutting them simply because we’re afraid of the scale may be working against our goals. In this episode of Straight Up With Steph®, Hannah is back to help us rethink our relationship with carbs and get away from the all-or-nothing nutrition advice we constantly see online. We talk about: Why carbs have been demonized for so long Whether eating carbs actually causes fat gain Why the scale can go UP when you increase your carbs The difference between water weight and actual fat gain Why carbs are important for energy and strength training Protein vs. carbs—and why your body needs both What to eat before and after a workout Fruit, potatoes, bread, pasta, and other carbs we’ve been taught to fear Why fueling properly matters for physically demanding jobs like dentistry How to stop obsessing over the scale and focus more on strength, energy, and body composition Hannah also shares what happened when she intentionally increased her own calories and carbs to support her goal of gaining muscle—and why she started hitting new PRs in the gym almost immediately. If you’ve spent years thinking you need to eat fewer carbs to stay lean, this conversation might make you look at your plate very differently. About Hannah: Hannah Hutson is a functional fitness, balanced nutrition, and mindset coach. She empowers entrepreneur women to build wellness into their lives to level up their businesses. Hannah has gone through the process of building her own business from the ground up and knows how detrimental burnout can be for not only your health but your business, too. She knows that the key to success in one’s career is to make sure your health is at its peak. When your health is diminished, your ability to think becomes impeded, which will reflect as poor work in your business. The pressure from work can lead to chronic stress, which can affect your sleep, cause an imbalance in your hormones, spike your blood pressure, cause weight gain, mood swings, brain fog, relationship issues, and so much more. If you don't take care of yourself, you won't be able to take care of your business. Her mission is to teach women how to implement health-promoting behaviors and habits into their daily lives to help them recharge and be the best boss they can be. Connect with Hannah: Instagram 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. Get double-sided mirrors (use code "DOUBLE" to save $20) Sale ends 9/21/26 Sale applies to one-piece double sided mirrors only To connect with me: Polished Posture Club ➡️ Instagram My Website Email: stephanie@polishedposture.net Newsletter signup

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  Episode #106

  Ep 106: Pilates Isn’t Enough After 40: Why Women Need to Lift Heavier

  Sep 4, 202638 minS1

  If you’re walking, doing yoga, or taking Pilates several times a week, are you doing enough to protect your muscle as you age? In this episode of Straight Up With Steph®, I’m welcoming back Pilates instructor and pelvic floor expert Emma Bromley for a conversation every woman approaching midlife needs to hear. And here’s the surprising part: Emma is a Pilates instructor who says Pilates alone isn’t enough after 40. As muscle mass begins to decline with age, strength training becomes increasingly important for maintaining strength, supporting our bones, and helping us stay independent later in life. Emma explains why progressive overload matters and how women can begin lifting heavier—even if they’ve never considered themselves “weight lifters.” In this episode, we discuss: Why muscle becomes increasingly important as we age Why Pilates, yoga, and walking are valuable—but may not provide enough stimulus to build muscle What “lifting heavy” actually means How progressive overload works How many days per week women should strength train Why recovery is an important part of building muscle The fear that lifting weights will make women “bulky” Five foundational movements for women new to strength training Why breathing and pelvic floor function matter when lifting heavier Why it is never too late to start getting stronger Emma also shares an important reframe: instead of asking whether you’re too old to start, ask yourself what waiting another year could cost you. If you know a woman who thinks walking or Pilates is all she needs to stay strong as she ages, share this episode with her. Topics discussed: strength training for women over 40, lifting weights after 40, midlife muscle loss, Pilates after 40, progressive overload for women, women and muscle mass, strength training menopause, building muscle in midlife, healthy aging for women About Emma Connect with Emma: IG: @bromleymethod FB: @bromleymethodofficial Youtube: @bromleymethod To watch on YouTube, click here Episode on Pelvic Floor 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. Click For Labor Day Sale (use code LABORDAY for 20% off at checkout, sale ends 9/8/26) To connect with me: Polished Posture Club ➡️ Instagram My Website Email: stephanie@polishedposture.net Newsletter signup

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  Episode #105

  Ep 105: Relationship Advice for Every Stage: From Dating to Long-Term Love

  Aug 28, 202642 minS1

  Why do some relationships feel easy and secure while others leave us overthinking every text, questioning ourselves, or constantly needing reassurance? In this episode of Straight Up With Steph®, I’m joined by psychotherapist Emma Mead for a conversation about relationships at every stage—from navigating the early days of dating to building healthier, more secure long-term relationships. We talk about dating apps, texting anxiety, ghosting, red and green flags, communication, people-pleasing, self-trust, and how our attachment styles can influence the way we connect with others. Emma also explains why anxious and avoidant people are often drawn to each other, how to recognize unhealthy patterns, and what secure relationships actually look like We talk about: Secure, anxious, avoidant, and disorganized attachment Why anxious + avoidant relationships can feel so intense Dating apps, texting anxiety, and ghosting Red flags AND green flags in new relationships People-pleasing and self-abandonment Learning how to communicate what you actually need How to tell avoidance from a lack of interest Trusting your intuition again Whether attachment styles can change How attachment patterns can even show up at work Emma also shares practical ways to recognize when old patterns are being activated and how we can begin responding differently instead of automatically reacting. Whether you’re dating, in a relationship, or simply trying to understand yourself better, this conversation is packed with those “ohhh… THAT’S why I do that” moments. About Emma Connect with Emma: Instagram - @perfectly_emmperfect 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! Want to visit my store? Find ergonomic tools, courses, and more—click here ! Click here for my free intro course Cordless polisher: Click here and use code PODCAST150 for $150 off To connect with me: Polished Posture Club ➡️ Instagram My Website Email: stephanie@polishedposture.net Newsletter signup

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  Episode #102

  The Legal Reality of OPAs, Dental Hygiene Autonomy & The Future of Dentistry

  Jul 31, 20261h 16mS1

  Could the solution to the hygiene shortage actually create new legal problems for dental practices? In this episode of Straight Up With Steph®, I'm joined by Dr. Derik Sven for one of the most thought-provoking conversations we've had on the podcast. We dive into the legal, ethical, and regulatory issues surrounding Oral Preventive Assistants (OPAs), but the conversation quickly expands into something much bigger—the future of dental hygiene and why autonomy matters. One of my biggest takeaways from this episode was learning how differently hygienists are viewed across the country. Dr. Sven has practiced in states with highly restrictive practice acts as well as Colorado, where hygienists have long enjoyed autonomy and independent practice. It completely changed how I think about the cultural differences that shape our profession. In this episode, we discuss: • The legal risks dentists should understand before implementing the OPA model • Why "supragingival scaling" isn't as simple as it sounds • Potential liability and False Claims Act concerns • What autonomy actually means—and what it doesn't • Why Colorado's collaborative model looks so different from many other states • How regional culture influences the way hygienists are viewed, utilized, and even how they view themselves • Antitrust, self-governance, and the future of the profession • Why insurance reimbursement may be the biggest issue dentistry should be tackling together If you've been following the conversations surrounding the hygiene shortage, OPAs, or autonomy, this episode offers a perspective you probably haven't heard before. If you enjoyed this episode, please leave a review and share it with another dental professional Topics Discussed: OPA dentistry, Oral Preventive Assistant, dental hygiene autonomy, dental hygiene shortage, dental law, False Claims Act dentistry, dental practice ownership, independent dental hygiene practice, dental reimbursement, Straight Up With Steph podcast. About Dr Derik Connect with Dr Derik: @drderikrdh (Facebook, Instagram, TikTok and YouTube) Website: https://www.drderikrdh.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 Mirror Gear Covers Want to visit my store? Find ergonomic tools, courses, and more—click here ! Cordless polisher: Click here and use code PODCAST150 for $150 off To connect with me: Polished Posture Club ➡️ Instagram My Website Email: stephanie@polishedposture.net Newsletter signup

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