Better! with Dr. Stephanie

Episode: Mental Fitness Secrets for Women: Seafood, Greens & Oxytocin with Dr. Drew Ramsey

Date: March 24, 2025

Episode Overview

This episode of Better! with Dr. Stephanie delves into the often-overlooked intersections of women's mental health, brain science, and nutrition, with a special focus on perimenopausal and menopausal women. Dr. Stephanie Estima hosts integrative psychiatrist Dr. Drew Ramsey to explore the pillars of mental fitness beyond just conventional treatments—highlighting how nutrition, connection, self-awareness, and engagement combine into a proactive, empowering strategy for lifelong mental resilience. The conversation is packed with actionable tips, clinical wisdom, and science-backed encouragement for women approaching midlife, seeking better brain and body health, and aiming to cultivate new habits for longevity and vitality.

Key Discussion Points & Insights

Why Are So Many Older Women Taking Antidepressants?

[06:19 - 10:03]

Stat Spotlight: 1 in 4 women over 60 in the U.S. are on antidepressants.
Dr. Ramsey emphasizes that, despite stigma, these medications can be life-saving for many (“...maybe they're brilliant, maybe they're the only population that's really taking care of their mental health.” - Dr. Drew Ramsey, [06:56]).
Medication is not just about “chemical imbalance”—women face unique stressors (caretaking, community roles), and drugs are sometimes used appropriately or as a crutch during tough transitions.
Important nuance: Not all who benefit from medication get enough holistic mental health support.

“The struggle is quite real... so many women are just in service to a large community, the matriarchs I call them... and some of these women just do a lot better taking SSRI medications.”
— Dr. Drew Ramsey, [08:56]

Barriers to Adopting Mental Fitness

[11:46 - 15:03]

Knowledge gap: Many people haven’t caught up with new science on neuroplasticity, inflammation, and brain repair.
Modern world challenges: Urbanization, screen overuse, processed foods, environmental stressors erode the foundations of both physical and mental well-being.
Persistent stigma still hampers proactive mental health care.

“It is a super cool time—everybody agrees your brain continues to grow and repair itself in adult life and there’s stuff you can do to help it do more of that.”
— Dr. Drew Ramsey, [12:27]

Self-Awareness: The Imperative First Step

[15:03 - 22:27]

How to “read the label of the jar you’re in”: Honest reflection on habits, patterns, and the context of one’s upbringing and responsibilities is essential.
Example: Pandemic drinking escalation—being honest about coping mechanisms is the starting point.
Reframing “selfishness”: Setting boundaries for self-care is a courageous, necessary act, not a negative trait.
Female caregivers often put themselves last, so a shift toward self-investment is critical.

“Self-awareness is asking you to really do that thing we all say as clinicians, right? What do we do? We try and meet you where you are. Well, it's really asking you to take this from the clinical room into your life. Meet yourself where you are.”
— Dr. Drew Ramsey, [16:23]

“I think selfish in sort of the modern context in which it's used, often a derogatory term... but can we be a little bit selfish in the context of setting boundaries for ourselves?”
— Dr. Stephanie Estima, [20:54]

Responsibility: You’re Not Alone

[26:09 - 29:46]

You have to be responsible for your own boundaries and action—but support and community matter.
Journaling is a powerful, low-cost tool for self-reflection and prefrontal cortex development.
Storytelling and new scientific insights can help women realize where actionable effort pays off.

“I want you to hear responsible but not alone... it's up to you to set boundaries... but you're not alone in that. You can get help.”
— Dr. Drew Ramsey, [27:29]

Connection & Engagement: Non-Negotiable for Brain Health

[29:46 - 42:44]

Social isolation is rising, particularly in urban settings—actively seeking connection (e.g., clubs, classes, support groups) strengthens mental and physical health.
Engagement provides accountability, structure, and joy—exemplified via stories of poetry classes, sports leagues, and even pumpkin sales at schools.
Stacking tenants: Combine social, creative, and physical pursuits for maximum benefit.

“Connection is just one that for me and my own personal journey, mental health is just very, very important... It's like this letdown of like, you belong somewhere.”
— Dr. Drew Ramsey, [32:19]

“If you can find that Venn diagram of things you enjoy doing in a community setting—stacking those habits makes these tenants stick.”
— Dr. Stephanie Estima, [38:16]

Nature, Grounding, and the Science of Healing Spaces

[39:28 - 45:05]

Even “woo-woo” practices like grounding are validated by science: phytoncides from trees and negative ions at the beach reduce stress and stimulate brain growth.
Intuitive wholesome behaviors—being barefoot in nature, hugging, eating diverse plants—are now being validated by robust research.

“There’s a lot in our everyday life that we can do to take care of our brain health... Maybe not as complicated as sometimes people make us think.”
— Dr. Drew Ramsey, [42:44]

Nutrition: Foods for Brain and Mood

[49:51 - 61:55]

Principle: Nutrient density—prioritize foods that deliver most nutrients per calorie.
Categories to target: Seafood, greens, nuts, beans, rainbow vegetables, fermented foods.
“Seafood, greens, nuts and beans and a little dark chocolate”—easy, memorable rhyme from Dr. Ramsey.
Emphasis on small, sustainable changes over perfection: Increase plants, add ferments, plan regular seafood.
Clinical evidence: Mediterranean-style diets and plant-forward eating patterns significantly improve mood and depression scores in intervention studies.

“What’s on your fork directly affects brain structure and function... Your brain shrinks faster on ultra-processed foods.”
— Dr. Drew Ramsey, [43:17]

“Eat your colors—I think it’s a great way to shop and approach meals.”
— Dr. Drew Ramsey, [51:09]

Oxytocin: The Overlooked “Love Hormone” and its Broader Impact

[45:05 - 49:51]

Not just for bonding or childbirth; oxytocin also aids muscle repair, recovery, and physical well-being.
Declines with age, so deliberate actions that elicit oxytocin (cuddling, community singing, petting animals) are vital, especially for perimenopausal women.

“I don’t think of it so much as a tangent... it needs to go from that awareness to action... attention to the small moments of affection.”
— Dr. Drew Ramsey, [47:11]

Habit Modification: Small Steps Win

[61:55 - 67:27]

Break changes into small, manageable increments (e.g., reduce 12 sodas to 8 before quitting entirely).
Exposure and consistency trump all-or-nothing thinking—daily effort is the goal.
For addictive substances, it may be more complex and require different strategies, but gentle, persistent change yields real brain rewiring over time.

“There’s something you’re speaking about, which is how people set themselves up for failure by engaging in extreme behavior modification... I love the idea of a little bit every day.”
— Dr. Drew Ramsey, [64:08]

Movement and Exercise: Daily Practices for Body and Mind

[67:47 - 75:03]

Move every day—incorporate stretching, weightlifting, yoga, balance, nature-based movement, and group activities.
Exercise equals or surpasses antidepressant medication outcomes for depression.
Real-life movement means finding activities you enjoy: hiking, martial arts, horseback riding, or even household “farmer’s walks” with dumbbells.

“I really encourage daily engagement with your body. Movement is absolutely essential... people who exercise consistently, they don’t do it because they always feel like doing it. They do it because they always do it.”
— Dr. Drew Ramsey, [68:04, 77:14]

Notable Quotes & Memorable Moments

“Self-awareness is that first really important step, right? We begin to think about ourselves as empowered, in control... and, responsible—that the only person who really at the end of the day truly is going to care about this in the most meaningful way is you.”
— Dr. Drew Ramsey, [16:23]

“There’s this notion of having been of incredible service and now needing to be involved in dynamics that are a little bit more interesting and complex... this phase of life of no fucks left to give.”
— Dr. Drew Ramsey, [22:27]

“You can’t get upset for the results you’re not having with the effort you’re not putting in... no one’s coming to save you.”
— Dr. Stephanie Estima, [26:09]

“Daily cuddles for muscle gains—boost your oxytocin!”
— Dr. Drew Ramsey & Dr. Stephanie Estima, [67:37-67:39]

Actionable Takeaways

Build a mental fitness routine as intentionally as you do your physical one: prioritize self-awareness, connection, realistic habit-building, and joy-spurring engagement.
Eat for nutrient density: Focus on seafood, greens, nuts, beans, and a rainbow of vegetables, plus daily fermented foods and dark chocolate.
Move daily: Even small or non-traditional movements count as “mental fitness reps.”
Give and receive affection—oxytocin boosts are good for mind, body, and relationships.
Journal, reflect, and seek community: These practices build new brain cells and sustain well-being.
Start small: Sustainable change beats perfection. Pick one habit and gently build on it.

Final Thoughts

Dr. Ramsey’s parting wish is for listeners to feel “empowered with a sense of new science, but also hopeful” ([77:14]). He hopes women especially walk away with a framework to prioritize and protect their mental health just like their physical health, and to realize “there are areas in your life where effort simply pays off.”

Where to Find Dr. Drew Ramsey

Website: drewramseymd.com
Instagram: @drewramseymd
Mental Fitness E-course, resources, downloads also available via his website.

Better! with Dr. Stephanie

Episode: Mental Fitness Secrets for Women: Seafood, Greens & Oxytocin with Dr. Drew Ramsey

Date: March 24, 2025

Episode Overview

Key Discussion Points & Insights

Why Are So Many Older Women Taking Antidepressants?

[06:19 - 10:03]

Stat Spotlight: 1 in 4 women over 60 in the U.S. are on antidepressants.
Dr. Ramsey emphasizes that, despite stigma, these medications can be life-saving for many (“...maybe they're brilliant, maybe they're the only population that's really taking care of their mental health.” - Dr. Drew Ramsey, [06:56]).
Medication is not just about “chemical imbalance”—women face unique stressors (caretaking, community roles), and drugs are sometimes used appropriately or as a crutch during tough transitions.
Important nuance: Not all who benefit from medication get enough holistic mental health support.

“The struggle is quite real... so many women are just in service to a large community, the matriarchs I call them... and some of these women just do a lot better taking SSRI medications.”
— Dr. Drew Ramsey, [08:56]

Barriers to Adopting Mental Fitness

[11:46 - 15:03]

Knowledge gap: Many people haven’t caught up with new science on neuroplasticity, inflammation, and brain repair.
Modern world challenges: Urbanization, screen overuse, processed foods, environmental stressors erode the foundations of both physical and mental well-being.
Persistent stigma still hampers proactive mental health care.

“It is a super cool time—everybody agrees your brain continues to grow and repair itself in adult life and there’s stuff you can do to help it do more of that.”
— Dr. Drew Ramsey, [12:27]

Self-Awareness: The Imperative First Step

[15:03 - 22:27]

How to “read the label of the jar you’re in”: Honest reflection on habits, patterns, and the context of one’s upbringing and responsibilities is essential.
Example: Pandemic drinking escalation—being honest about coping mechanisms is the starting point.
Reframing “selfishness”: Setting boundaries for self-care is a courageous, necessary act, not a negative trait.
Female caregivers often put themselves last, so a shift toward self-investment is critical.

“Self-awareness is asking you to really do that thing we all say as clinicians, right? What do we do? We try and meet you where you are. Well, it's really asking you to take this from the clinical room into your life. Meet yourself where you are.”
— Dr. Drew Ramsey, [16:23]

“I think selfish in sort of the modern context in which it's used, often a derogatory term... but can we be a little bit selfish in the context of setting boundaries for ourselves?”
— Dr. Stephanie Estima, [20:54]

Responsibility: You’re Not Alone

[26:09 - 29:46]

You have to be responsible for your own boundaries and action—but support and community matter.
Journaling is a powerful, low-cost tool for self-reflection and prefrontal cortex development.
Storytelling and new scientific insights can help women realize where actionable effort pays off.

“I want you to hear responsible but not alone... it's up to you to set boundaries... but you're not alone in that. You can get help.”
— Dr. Drew Ramsey, [27:29]

Connection & Engagement: Non-Negotiable for Brain Health

[29:46 - 42:44]

Social isolation is rising, particularly in urban settings—actively seeking connection (e.g., clubs, classes, support groups) strengthens mental and physical health.
Engagement provides accountability, structure, and joy—exemplified via stories of poetry classes, sports leagues, and even pumpkin sales at schools.
Stacking tenants: Combine social, creative, and physical pursuits for maximum benefit.

“Connection is just one that for me and my own personal journey, mental health is just very, very important... It's like this letdown of like, you belong somewhere.”
— Dr. Drew Ramsey, [32:19]

“If you can find that Venn diagram of things you enjoy doing in a community setting—stacking those habits makes these tenants stick.”
— Dr. Stephanie Estima, [38:16]

Nature, Grounding, and the Science of Healing Spaces

[39:28 - 45:05]

Even “woo-woo” practices like grounding are validated by science: phytoncides from trees and negative ions at the beach reduce stress and stimulate brain growth.
Intuitive wholesome behaviors—being barefoot in nature, hugging, eating diverse plants—are now being validated by robust research.

“There’s a lot in our everyday life that we can do to take care of our brain health... Maybe not as complicated as sometimes people make us think.”
— Dr. Drew Ramsey, [42:44]

Nutrition: Foods for Brain and Mood

[49:51 - 61:55]

Principle: Nutrient density—prioritize foods that deliver most nutrients per calorie.
Categories to target: Seafood, greens, nuts, beans, rainbow vegetables, fermented foods.
“Seafood, greens, nuts and beans and a little dark chocolate”—easy, memorable rhyme from Dr. Ramsey.
Emphasis on small, sustainable changes over perfection: Increase plants, add ferments, plan regular seafood.
Clinical evidence: Mediterranean-style diets and plant-forward eating patterns significantly improve mood and depression scores in intervention studies.

“What’s on your fork directly affects brain structure and function... Your brain shrinks faster on ultra-processed foods.”
— Dr. Drew Ramsey, [43:17]

“Eat your colors—I think it’s a great way to shop and approach meals.”
— Dr. Drew Ramsey, [51:09]

Oxytocin: The Overlooked “Love Hormone” and its Broader Impact

[45:05 - 49:51]

Not just for bonding or childbirth; oxytocin also aids muscle repair, recovery, and physical well-being.
Declines with age, so deliberate actions that elicit oxytocin (cuddling, community singing, petting animals) are vital, especially for perimenopausal women.

“I don’t think of it so much as a tangent... it needs to go from that awareness to action... attention to the small moments of affection.”
— Dr. Drew Ramsey, [47:11]

Habit Modification: Small Steps Win

[61:55 - 67:27]

Break changes into small, manageable increments (e.g., reduce 12 sodas to 8 before quitting entirely).
Exposure and consistency trump all-or-nothing thinking—daily effort is the goal.
For addictive substances, it may be more complex and require different strategies, but gentle, persistent change yields real brain rewiring over time.

“There’s something you’re speaking about, which is how people set themselves up for failure by engaging in extreme behavior modification... I love the idea of a little bit every day.”
— Dr. Drew Ramsey, [64:08]

Movement and Exercise: Daily Practices for Body and Mind

[67:47 - 75:03]

Move every day—incorporate stretching, weightlifting, yoga, balance, nature-based movement, and group activities.
Exercise equals or surpasses antidepressant medication outcomes for depression.
Real-life movement means finding activities you enjoy: hiking, martial arts, horseback riding, or even household “farmer’s walks” with dumbbells.

“I really encourage daily engagement with your body. Movement is absolutely essential... people who exercise consistently, they don’t do it because they always feel like doing it. They do it because they always do it.”
— Dr. Drew Ramsey, [68:04, 77:14]

Notable Quotes & Memorable Moments

“Self-awareness is that first really important step, right? We begin to think about ourselves as empowered, in control... and, responsible—that the only person who really at the end of the day truly is going to care about this in the most meaningful way is you.”
— Dr. Drew Ramsey, [16:23]

“There’s this notion of having been of incredible service and now needing to be involved in dynamics that are a little bit more interesting and complex... this phase of life of no fucks left to give.”
— Dr. Drew Ramsey, [22:27]

“You can’t get upset for the results you’re not having with the effort you’re not putting in... no one’s coming to save you.”
— Dr. Stephanie Estima, [26:09]

“Daily cuddles for muscle gains—boost your oxytocin!”
— Dr. Drew Ramsey & Dr. Stephanie Estima, [67:37-67:39]

Actionable Takeaways

Build a mental fitness routine as intentionally as you do your physical one: prioritize self-awareness, connection, realistic habit-building, and joy-spurring engagement.
Eat for nutrient density: Focus on seafood, greens, nuts, beans, and a rainbow of vegetables, plus daily fermented foods and dark chocolate.
Move daily: Even small or non-traditional movements count as “mental fitness reps.”
Give and receive affection—oxytocin boosts are good for mind, body, and relationships.
Journal, reflect, and seek community: These practices build new brain cells and sustain well-being.
Start small: Sustainable change beats perfection. Pick one habit and gently build on it.

Final Thoughts

Where to Find Dr. Drew Ramsey

Website: drewramseymd.com
Instagram: @drewramseymd
Mental Fitness E-course, resources, downloads also available via his website.

Mental Fitness Secrets for Women: Seafood, Greens & Oxytocin with Dr. Drew Ramsey

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Summary

Better! with Dr. Stephanie

Episode: Mental Fitness Secrets for Women: Seafood, Greens & Oxytocin with Dr. Drew Ramsey

Date: March 24, 2025

Episode Overview

Key Discussion Points & Insights

Why Are So Many Older Women Taking Antidepressants?

Barriers to Adopting Mental Fitness

Self-Awareness: The Imperative First Step

Responsibility: You’re Not Alone

Connection & Engagement: Non-Negotiable for Brain Health

Nature, Grounding, and the Science of Healing Spaces

Nutrition: Foods for Brain and Mood

Oxytocin: The Overlooked “Love Hormone” and its Broader Impact

Habit Modification: Small Steps Win

Movement and Exercise: Daily Practices for Body and Mind

Notable Quotes & Memorable Moments

Actionable Takeaways

Final Thoughts

Where to Find Dr. Drew Ramsey

Further Reading

Summary

Better! with Dr. Stephanie

Episode: Mental Fitness Secrets for Women: Seafood, Greens & Oxytocin with Dr. Drew Ramsey

Date: March 24, 2025

Episode Overview

Key Discussion Points & Insights

Why Are So Many Older Women Taking Antidepressants?

Barriers to Adopting Mental Fitness

Self-Awareness: The Imperative First Step

Responsibility: You’re Not Alone

Connection & Engagement: Non-Negotiable for Brain Health

Nature, Grounding, and the Science of Healing Spaces

Nutrition: Foods for Brain and Mood

Oxytocin: The Overlooked “Love Hormone” and its Broader Impact

Habit Modification: Small Steps Win

Movement and Exercise: Daily Practices for Body and Mind

Notable Quotes & Memorable Moments

Actionable Takeaways

Final Thoughts

Where to Find Dr. Drew Ramsey

Further Reading