Today hosts Tiffany and Katja discuss recent research on estrogen’s effects on muscle. This is a hot topic at the moment, so in this episode, we share the importance of understanding the background of our hormones and the effect of estrogen on areas like muscle mass, neuromuscular activation, and recovery.

Listen in to learn how the effects of estrogen are being studied in research and the different ways that estrogen impacts our muscular tissues.

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• Background on estrogen’s relationship with fascia and tissue [1:59]
• How is the effect of estrogen on muscle being studied [3:31]
• Different types of estrogen [8:38]
• Impact of estrogen on muscles specifically [9:43]
• Importance of individuality when working with women’s bodies [16:29]
• Impact of estrogen on strength on a molecular level [19:03]
• Ways that estrogen impacts recovery [24:26]
• Takeaways [33:41]

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• Watch this episode on YouTube
• Traditional Chinese Medicine Yoga Teacher Training
• Female Health Yoga Teacher Training
• Traditional Chinese Medicine + Female Health Yoga Teacher Training | Tulum, Mexico – March 23-30, 2025
• Yoga for Athletes Yoga Teacher Training
• Connect with Katja Bartsch:

Facebook | Instagram | Kalamana Yoga | Yoga Medicine® Online Guest Teacher

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-122.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.

We all know that yoga is much more than a physical practice; it is underpinned by a framework of philosophy that is centuries old. But as a yoga teacher, you may or may not have incorporated this theoretical understanding into daily action - or helped your students do so.

So today we talk about the practical application of some key yoga sutras with returning guest Diane Malaspina PhD. In this episode, Diane helps host Rachel appreciate how three of Patanjali's sutras apply to the challenges we face in daily modern life.

Listen in as we discuss the balancing act we must manage to realize any important long term goals, and how self-compassion can be a powerful tool for connection.

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• Defining the yoga sutras [3:16]
• What yoga philosophy teaches us about the nature of life [6:58]
• Committed practice (abhyasa) & non-attachment (vairagya) [10:54]
• Rolf Gates’ definition of abhyasa [14:35]
• Another definition of sutras 1:12-1:16 – “Trust the Process” [19:42]
• Ahimsa as a counter to fear & polarization [30:36]
• The change begins with us; self-compassion leads to connection [35:07]
• Boundaries as a sustainable balance to Ahimsa [48:15]
• More resources & Diane’s Yoga Medicine courses [51:02]

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• Watch this episode on YouTube
• Inside the Yoga Sutras – The Path to Freedom Online Course
• Exploring the Yamas through Meditation & Practice Online Course
• Join Diane LIVE & IN-PERSON for the Yoga Medicine® Resilience Retreat from Nov 2nd – 3rd in Santa Rosa, CA
• Suggested reading:
  • Meditations from the Mat, Rolf Gates
  • The Yoga Sutras of Patanjali, Chip Hartranft
  • The Yoga Sutras of Patanjali, Swami Satchidananda
  • Inside the Yoga Sutras, Jaganath Carrera
  • Kristin Neff, Self Compassion Journaling
• Previous Yoga Medicine® Podcast Episodes with Diane Malaspina PhD:
  • 04: Find Ease in Uncertainty
  • 31: The Power of Intention
  • 57: Drishti, the Potency of Our Focus – Research Roundup
• Connect with Diane Malaspina:

Facebook | Instagram | Diane Malaspina

You can learn more about this episode, and see the full show notes at YogaMedicine.com/podcast-121.

And you can find out more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com.

To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts.