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Mini Pause #88: Can vibration protect your bones and tendons?

Posted on by stephanie-estima

Have you ever seen those vibrating platforms tucked away in the corner of the gym? It might look gimmicky, but I promise it's not a shakeweight situation. Research shows that whole-body vibration (WBV) is actually a goldmine for your tendons, ligaments, and bones.

I had one in my clinic for years, and it was a staple in rehab and prehab. I still use it every day.

It is right for you? Hop in my Jeep, keep your arms and legs inside the vehicle at all times, and please do not feed the animals any of your emergency granola.

We're going on a nerd safari!

WHY

Midlife comes with a few big realities:

  • Tendons heal slower
  • Joints feel stiffer
  • Bones aren't as forgiving as they used to be
  • Injuries take longer to recover
  • Bone density is a group project, and you're stuck doing all the work

I hate to be the one to bring you all this delightful news, but I love you too much to keep the truth from you.

WBV (remember: whole-body vibration) is a gentle wake-up call to your tissues. It's a way to stimulate healing and repair without pound-pound-pounding on your poor joints.

For women in midlife navigating perimenopause and menopause, this can be a game-changer.

HOW

Here's the science of how WBV works:

  • Tendons and Ligaments:
    Vibration creates micro-stretching at the cellular level, stimulating fibroblasts (cells that make connective tissue) to make more collagen (the scaffolding of these tissues). It also boosts nitric oxide (NO), which helps improve blood flow to areas that rarely get it. Over time, tendons actually stiffen in a good way, making them stronger and more resilient.
  • Bones:
    WBV acts like mini-impact training. Vibrations activate bone-building cells (osteoblasts), improve fluid flow through bone canals (for my dark roast Bettys, if you want to go down the rabbit hole of the lacunar-canalicular system, that is what I'm referencing), and even suppress the cells responsible for breaking done bone. It's like sneaking in bone density training without jumping, sprinting, or lifting heavy. But psst… don't stop lifting heavy!
  • Balance and Neuromuscular Control:
    WBV triggers rapid muscle contractions, sharpening your stability. More balance means fewer falls, which translates to fewer fractures. Even if you're not tippy right now, it's smart to get on top of it before your tippy years hit.

In my clinic, I used a plate to help rehab Achilles or patellar tendinopathies, rotator cuff injuries, chronic ankle or knee sprains, and osteoarthritis with joint stiffness.

Aside from acute injury, the women who will benefit most from WBV are those with tendon pain, osteopenia, osteoporosis, joint pain, or anyone who can't yet tolerate high-impact training.

NOW

So, should you and your girlfriends all Secret Santa vibration plates to one another this year?

I'm a big proponent of a vibration plate, and I use my Power Plate every day. In my weekly training, I am doing a lot of high-impact activities like sprinting and weight lifting, so vibration helps prevent injuries and improve tissue tolerance.

The connective tissue and bone benefits overlap because the same signals of mechanical load, nitric oxide release, IGF-1, and collagen synthesis are shared across tissues. WBV is like giving your musculoskeletal system a gentle “shake” that wakes up repair pathways without over-stressing them.

Now, WBV is not a replacement for progressive overload (weights > plates). But it's an incredible add-on or bridge. Here's how I'd recommend using it:

  • Use it during rehab if your tendons, ligaments, or joints aren't ready for a heavy load yet.
  • Layer it into your bone-health strategy if you're at risk of osteoporosis.
  • Add it as a primer to improve circulation, healing, and balance before lifting or sprinting.

It's like a little love note to your muscles, tendons, and bones that says, “I see you. I'm taking care of you. I want you with me for the long haul.”

I'm curious. Have you ever tried standing on a vibration platform? Did it feel like a helpful tool, or just like a fancy washing machine?

 

Shake it up, baby.

Dr. Stephanie

 

P.S. Have you saved your spot for the first session of my YES coaching program? I'm offering the first live coaching session completely free, and when you sign up, you'll unlock a special discount code for the rest of the program.

YES is my framework for optimal muscles, metabolism, meals, hormones and more in midlife. It's a deep dive into the protocols I use for myself and my clients.

Together, we'll explore how to build bone density and protect it for decades ahead, why your hormones, recovery, and metabolism need a seat at the table, and how to eat like you're building something (because you are!).

Oh, and we'll be doing a full session on the truth about cardio. Let's make sure you're doing what's most effective and not wasting your time.

YES makes you a mega-promise: No quick fixes. We're building a foundation that will carry you powerfully through midlife and beyond.

Sign up for the first live coaching session of YES, totally free here.

WHAT I LOVE THIS WEEK

The Sleep Technology That Ended My “Sleep Divorce”

Read my full story about the way this affected my marriage.

For two years, hot flashes kept me and my husband in separate bedrooms. I tried every trick in the book. Cooling pillows, fans, even ice packs. But nothing worked consistently until I started using Eight Sleep's Pod 5 with Hot Flash Mode. I'm not exaggerating when I say it changed everything.

The Pod 5 uses precision temperature control to keep my side of the bed icy-cool while keeping his side warm. When a hot flash hits, I can tap the app and instantly activate the emergency cooling. It often prevents the flare before it fully wakes me up.

Clinical data shows Pod 5 reduces hot flashes by 52%, but here's what it actually gave me:

  • One extra hour of quality sleep per night
  • Mornings where I actually feel like myself
  • My marriage. No joke.

For the first time in years, we're comfortably sleeping in the same bed all night long.

If hot flashes or night sweats are stealing your peace, this is the solution I trust.

Get $350 off and free 30-day returns on the Pod 5 Ultra with code DRSTEPHANIE.¹

Sweet dreams, Betty!


The Protein That Actually Tastes Like Food (Not Powder)

Why do most protein powders taste like chalky disappointment? I've tried countless brands that promise “great flavor” that are actually barely edible.

The only protein powder you’ll find in my kitchen is Equip’s Prime Protein.

It's a 100% grass-fed beef isolate with the same nutrient profile as 4 ounces of steak. I’m talking about protein, collagen, and micronutrients that support joint health and recovery. The beef source means better amino acid absorption compared to plant proteins and none of the dairy allergens that can trigger gut issues.

I blend Prime into my morning smoothies, mix it into my protein oats, and bake with it all the time. The chocolate flavor makes incredible protein muffins that taste like dessert. It even passed the taste test with my kids.

Okay, now here’s the really fun news. Until September 23, your code DRSTEPHANIE gets you exclusive access to Equip’s flash sale on Prime Protein and Prime Bars.

Your blood sugar, your gut, and your taste buds all got together and told me you’re going to love it.²

The Recovery Secret That's Been Hiding in Plain Sight

There's a product that has come out of the woodwork and completely, unexpectedly revolutionized my post-workout routine.

It's Incrediwear's bamboo charcoal-infused gear, and I'm not messing around when I say it has flipped my recovery on its head.

After aggressive pickleball sessions or sprint intervals, my knees used to ache for days. Now, I slip on their knee sleeve immediately after training and that lingering soreness is dramatically reduced.

The science is fascinating. The bamboo charcoal fibers increase blood flow at the cellular level without compression. You're getting faster healing, reduced inflammation, and you don't have to worry about feeling squeezed like a sausage.

Their socks have become a non-negotiable for travel and recovery days to keep my circulation flowing naturally. I'm not above wearing them to bed, either!

With Incrediwear, better circulation is working behind the scenes. It's not magic – it's science. It's smart fabric technology supporting what your body already wants to do: heal and recover efficiently.

Try Incrediwear with code DrSteph20 for 20% off. Your joints will thank you!³

🌟 Love these recommendations? Find more resources to support your health in midlife in my Health Toolkit!

1 Ships to US, Canada, UK, Mexico, EU, and Australia Terms and conditions may apply.

2 Ships worldwide. Code valid on first-time orders or first subscriptions (unless a special sale is running). Terms and conditions may apply.

³ Ships internationally. Terms and conditions may apply.

 

Mini Pause #31: How to Ease Stress & Find Your Joy

Posted on by stephanie-estima

You’re Not Stressed Because You’re Doing Too Much. You’re Stressed Because You’re Doing Too Little.

TL;DR (Too Long; Didn't Read)

You’re not stressed because you’re doing too much – you’re stressed because you’re doing too little of what brings you joy.

WHY

I’ve written extensively about stress and its effects on the body (for a deep dive check out my book, The Betty Body). In particular, bringing to your awareness the difference between good stressors (typically acute, like exercise and temperature changes) and bad stressors (typically chronic, like being in an unfulfilling or toxic relationship or being at a job that does nothing more than pay the bills).

But I’ve been thinking about stress and our relationship to it while on vacation in Italy this summer, and I have another thought to layer on for your consideration. Bad stressors are unavoidable – to think otherwise is naive. We might always have a tense or maladaptive relationship with someone, or we simply might need the crappy job to pay the bills because there is no other option for us at the moment.

The catalyst for the maladaptations, however, might not be the presence of the bad stressor itself, but the lack of opposing forces that bring you joy. Something I like to call offensive joy.

WHAT

So what do I mean when I say offensive joy?

“Offensive” might conjure up being rude or in your face, but there’s another meaning. Playing offense in sports means moving forward and trying to get some sort of ball into some sort of net. Offensive joy is the time you proactively carve out of your day for joy.

  • Being on the offensive = moving forward.
  • Offensive joy = proactive joy.

What I have observed the Italians do extraordinarily well (and especially Italian women), is they take time to prioritize themselves. They are wildly protective of their joy. They take time to do things that please them: they dress up, savor their morning cappuccino, and walk, bike, or take a Vespa to wherever they are going. They do not rush or penalize themselves for being late. They are important enough to wait for and there is always more time.

It’s a stark contrast to the way I often view my time in North America – fleeting. I’m always in a rush to get the kids to sports practice, hair in a bun, in my workout clothes.

I have always, through language at least, felt connected to both French and Italian culture, and I want to embody more of this offensive joy into my everyday life.

HOW

This is the fun part! Dream away, Betty.

Make a list of some of the small moments of the day you enjoy, or the things you are attracted to and would like to do more of. Here is a short sampling off my personal list to inspire yours:

  • Make a wonderful morning cappuccino and slowly savor its taste.
  • Take a mid-afternoon walk after lunch to get some fresh air and help with digestion.
  • Take a book from my TBR pile and allow 10 minutes to read on my favorite couch.
  • Sign up for the weekly salsa class I have been wanting to take, but somehow I always come up with an excuse as to why this term won't work.
  • Tend to my herb and tomato garden.
  • Go for a walk with my family after dinner.
  • Put some lavender essential oils in the bedroom.
  • Take time in the evening to anoint my skin with oils.
  • Buy a bouquet of flowers for my kitchen or bedroom that I can enjoy.
  • Attend a weekly yoga class (even though it is at an inconvenient time).
  • Do pilates weekly.
  • Oil my hair once a week.
  • Commit to 15 minutes of both French & Italian language learning daily (apps, music, online magazines)

NOW

  • Bullet point a list of your desires and daily joys.
  • Choose one or two to commit to for this week.
  • Reflect on how this may have balanced out your total stress levels this week. Do you notice anything? Are you finding yourself looking forward to your little moments of joy?

Question of the Week

Q: How do you stretch the time to manage to get so much done in the day?

This question came in from cristinacalcai via IG, and it made me reflect on how I structure my day.

I think, at least for me, this comes down to rhythm and cadence. As unsexy as it sounds, I do a lot of the same things every day. I plan my food on Sundays; I work out at almost the same time every day during the week; I eat at the same times; and I take calls at the same times, etc.

In that structure, however, I find freedom and time.

When I get the “have to’s” completed, I can then move on to the “get to’s.”

YOUR TURN!

I’ll be answering your questions every week right here in the Mini Pause! Let me know what’s on your mind. I’ll be checking for both questions and feedback at support@drstephanieestima.com.

What I Recommend: Essential Fatty Acids

You may know that essential fatty acids help strengthen your skin, hair, and nails. But did you know they can also help repair age-related damage to cells and activate pathways that regulate sleep and mood?

I’ve recently begun taking fatty15, a science-backed, patented, and award-winning essential fatty acid formula that helps reverse 36 clinically relevant and aging-associated changes at the cellular level, effectively protecting your cells (and you) against age-related breakdown. Curious? Try fatty15 and use code DRSTEPHANIE to get 10% off a 90-day subscription Starter Kit.

Bonus! Learn more about a condition called Cellular Fragility Syndrome in this article and the new scientific discovery that may explain why some of us are aging faster than we should. For my Bettys in perimenopause and menopause, you’ll want to take note of the implications around impaired metabolic, liver, and heart health.

Mini Pause #12: The Power of Plyometrics

Posted on by stephanie-estima

Plyometrics for the Win! Improve Your Bone Density, Balance, Coordination, Muscle Growth & Insulin Sensitivity

TL,DR (too long, didn't read)

Plyometrics help to drive bone density, balance, coordination, and muscle growth. They help to improve insulin sensitivity–and make you feel like Wonder Woman!

WHY

Let’s continue the Mini Pause series on type 2 fiber training. Last week I spoke about Speed Training (Mini Pause #11 if you missed it!). This week I want to dive into plyometrics, which uses burst and explosive power.

Plyos are another way to train fast-twitch muscle fibers, and like speed training, these can also be done with high or low impact.

We spoke last week about the anabolic and hormonal effects of speed training. Training the top end of your cardiometabolic capacity matters as much as training our bottom end (Zone 2). Plyometrics presents an awesome opportunity to train type 2 fibers and preserve power and neural recruitment.

WHAT

Plyometrics have been shown to drive several desirable results in the body namely:

Stronger Bones & Connective Tissues

In women of all ages, burst activities like jumping and plyometrics have been shown to improve bone density [*] and reduce the incidence of lower-body injury in female athletes [*]. This has also been demonstrated in menopausal and post-menopausal women [*], as well.

Considering women are most likely to develop osteopenia and eventually osteoporosis, this should be the biggest motivator for the preservation of bone health as you age.

Better Coordination & Proprioception

Technically, there are a lot of things happening when you initiate a jump:

  • the neural recruitment of desired muscles via the efferent motor nerves,
  • your joint position sense in the starting position,
  • your brain predicting where you will end up in space at the end position,
  • the kinetic energy stored and released in the muscle cell,
  • the muscle sensors detecting stretch and deformation as you jump,
  • and, of course, the flexibility of the joints being used to work through their full range of motion.

That’s a lot! When you train your neuromuscular system through jumping, you improve your balance and coordination, and your proprioception (which is your unconscious sense: it is how you know where your joints are without looking at them).

As women age, in combination with osteopenia, they also lose joint position sense, which can contribute to tripping and falling.

Anabolic / Muscle Growth

Plyometrics have demonstrated a strong signal for muscle growth [*]. So whether you are training plyometrics alone, or combining with resistance training [*], this is a great way to continue to build muscle in your 40s, 50s, and beyond.

Insulin Sensitivity

Power and burst training both have been shown to help improve insulin sensitivity [*]. The short burst of explosive power drives insulin receptors normally hiding in the cell to the cell surface to be able to acquire more glucose for energy production.

You Feel Like Wonder Woman!

I don’t know about you, but when I can jump onto a plyo box or complete squat jumps, I feel like a beast. And isn’t that at least part of the point of power training? To make you feel…. well… powerful? I walk just a little bit taller when I finish.

HOW

Plyometrics can be done both at higher and lower impact levels. If you are uneasy jumping or nursing an injury, rebounders are a great option as they absorb most of the ground reactive forces of landing. You also can perform plyometrics in a swimming pool.

Beginner

  • Bunny Hops: Standing with your feet slightly apart, knees are not locked out, find a hallway or a corridor, and “hop” or “jump” as high as you can while traveling forward slightly. Just in time for Easter! Feel free to practice this on your easter egg hunts.

Intermediate

  • Bunny Hop Switches: This is essentially a one-legged Bunny Hop that alternates between the left and the right foot. Lift your left leg (bending the knee so it’s as high as your hip) with the right leg on the floor, hop four times on the right foot, and then switch legs. Repeat down the corridor.

Advanced

  • Box Jumps: You know now that being advanced is just mastering the basics and executing them well. This plyo is essentially a “giant” bunny hop with height and flexion. Start with a low box (they start as low as six inches). Stand in front of the box. Bend your knees deeply and pause at the bottom to remove all kinetic energy from the Achilles. Explode up and land on the box with both feet.

NOW

Add plyos to your next workout after you’re warmed up. I typically add them onto the end of a weight training workout that is not legs. If I’m training shoulders or back, I can insert a quick 10-minute plyo finisher at the end.

Question of the Week

Q: What is your go-to lunch?

I don’t like to have to think too hard about lunch. I usually throw together a salad that has a good amount of protein and fat. I prep lots of different salad items on a Sunday so I can toss them together for the week. I try to think about my food from the following verticals: fiber, protein, fats, and carbs. I organize my fridge shelves to support each of these goals.

  • Base: I have glass Tupperware in my fridge with pre-cut lettuce. I like crunch, so usually this is a cabbage or coleslaw mix. Romaine hearts also make the cut, and if I’ve run out of all of the above, then I take sauerkraut from the jar and use that!
  • Protein: This is usually slow-cooked pulled chicken that I spice with Lebanese spices, but this could be ground beef or turkey, or leftover protein from dinner the night before.
  • Carbs: I love to add potatoes or rice. And I love them cold. The other thing I’ve been enjoying lately is my homemade sourdough croutons. When my sourdough bread gets stale, I cut it up, marinate with olive oil and salt, and bake the pieces at 325F for 8 to 10 minutes.
  • Fats: Bacon bits, ranch salad dressing, olive oil, avocados, or nuts.
  • Herbs: I really love dried herbs, and I’m pretty liberal with their use. Herbs de Provence, Zaatar, Everything but the Bagel, sesame seeds, Rosemary leaves, Herbamare…. I love it all!

YOUR TURN!

I'll be answering your questions every week right here in the Mini Pause! Let me know what's on your mind. I'll be checking for both questions and feedback at support@drstephanieestima.com.

WHAT I RECOMMEND: Embr Labs

Conversation in the Bettyverse often lands on thermoregulation during perimenopause and menopause. You’re either too hot (flushes!) or too cold. I’ve been searching for a solution for you and finally found it in the Embr Wave 2.

You wear this device on your wrist. (I love mine in rose gold because it looks like a gorgeous bracelet!) The Embr Wave 2 stimulates the nerves that sense temperature, so with the push of a button, you can change how hot or cold you feel. Consider it your personal thermostat.

Learn more about its science at https://embrlabs.com. If you're intrigued, use code DRSTEPHANIE for 15% off.