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Mini Pause #91: How to make sure you’re mobile after 70

Posted on by stephanie-estima

TL;DR

Knee osteoarthritis (KOA) is the most common site of osteoarthritis and a leading cause of disability in older adults.

It is something we MUST consider when we are trying to balance strength and hypertrophy gains with recovery and mobility.

If your knees can predict the weather (or you want to make sure they never do)… this Mini Pause is dedicated to you.

We're talking prevention strategies that actually work, like strength and aerobic training, balance and rehab, weight management, and evidence-backed supplements. PMC

We just got through Canadian Thanksgiving (yeah, it's in October for us) and on my list of things to be thankful for… my knees.

Seems weirdly specific, maybe, but the knees are where women start to notice those whispers of midlife. It starts with stiffness when you get up… then clicking after a long day… then a dull ache that shows up on your way up the stairs.

I want you to treat those whispers like screams.

Your knees are begging for attention. Not punishment. Not restriction. Not pushing through.

And no Betty is giving up running and squatting forever. Not on my watch.

We're training smarter. Recovering better. And protecting your foundation so you can keep moving powerfully for decades to come.

WHY

Knee osteoarthritis is not just “wear and tear.”

It's a whole-joint disease that affects cartilage, bone, synovium, and the muscles that hold it all together.

I have treated countless geriatric patients, and KOA is tied only with rheumatoid arthritis for the most devastating diseases I've seen.

It's quiet at first… but over time, KOA destroys structure and function.

The data will blow your mind.

Globally, osteoarthritis affects hundreds of millions of people. The knee is the biggest culprit.

Planning to live past 70? It's one of the leading causes of disability. The Lancet

But here's the truth: You have more control than you think.

Weight Reduction & Strength Training

For every pound of body fat lost, you reduce knee joint load by FOUR POUNDS. Lose 10% of your body weight, and you're completely changing your future mobility. PMC

Muscle is medicine.

Strength training protects the knee joint by supporting the muscles that stabilize it… quads, hamstrings, calves, and glutes.

Now, I know losing fat is easier said than done. Do you feel like you've tried everything in the book with no success?

I've got 2 options locked and loaded for you:

1. YES
This is my 9-week LIVE coaching program. Every week, you, me, and a group of fellow women in midlife get together to dive into nutrition, strength training, and recovery. The program is geared specifically toward women who have tried every trick and hack and are ready to go into what the research shows.

2. LIFT
The other major lever in your control is your muscle size and strength. LIFT helps develop those quads, hamstrings, calves, and glutes… all which directly influence knee mechanics and support.
LIFT prevents sarcopenia and whole-body inflammation with it's form-focused and joint-friendly strength training. PLOS

Supplements

Supplements can help, but not everything is backed by promising evidence. Here's what I'd recommend to help with KOA specifically:

  • Curcumin (500-1000 mg/day): Modest pain and function improvements. Talk to your doctor if you're on blood thinners. ScienceDirect
  • Hydrolyzed collagen (5-10g/day): Small to moderate pain improvements. PMC+1
    • My fave is Equip. Use code BETTER for 20% off your first purchase.
  • Omega-3 (EPA/DHA): Systemic inflammation support, but truthfully, the results are mixed for KOA. PMC+1

Rehab: Vibration Plates

Y'all know I love my vibration plate (code DRSTEPHANIE, if you're interested), and it has been my bestie in rehab and prehab since my clinic days.

Adding whole body vibration (20-40 Hz for 5-10 minutes, 2-3x/week) to exercise improves pain, function, and quad strength compared to exercise alone.

The takeaway is that you have to already be exercising and strength training FIRST. WBV amplifies (not replaces) your gains in the gym. PubMed

HOW

Here's what I recommend – and what I do myself – to keep those knees healthy:

Step 1: Strength Training (2-3x/week)
Join LIFT! I am shamelessly and not shamelessly (sorry not sorry!) saying this program will change your life.

I don't care if you're a beginner or an advanced lifter. This is the full-body 4-day split program I use to this day. It will build strength EVERYWHERE, and give you what you need for your quads, glutes, hamstrings, and calves – they all influence knee load and stability.

Bonus points (which are included in LIFT): Add in hip abductor work. Aside from giving you a killer peach in jeans, strong hips protect knees.  OARSI Journal

Step 2: Aerobic Training (3-5x/week, >150 minutes total)
Opt for low-impact. Think cycling, walking intervals, or aquatic exercise. It all counts. Personally, I do bike sprints 1x/week, and do a longer ride 1x/week and love this for women in midlife. PubMed

Want to mimic my home gym? Get $100 off your Carol Bike with code DRSTEPHANIE and an exclusive offer on your Walking Pad with code DRSTEPHANIE.

Step 3: Balance and Neuromuscular Work (2-3x/week, 10-15 minutes per session)
A little goes a long way to improve motor coordination, joint control, balance, and, yes… confidence (that you're not going to fall on your ass).

Try narrow-stance weight shifts, tandem stands near a counter, step-over, and mini-lateral lunges. Start with eyes open and progress to eyes closed. PMC

Step 4: Daily Mobility (10 minute doses)
Simple moves show big results. Try these:

Heel slides (flexion): 10-15 reps
Knee extension props (towel under heel): 2×60 s
Calf wall stretch, knee straight and bent: 2×30 s each
Hip flexor stretch (half-kneel): 2×30 s/side
Seated tibial rotations (gentle): 10-15 reps
Patellar self-glides (if comfortable, patella relaxed, light skin glide): 30-60 s each direction. PMCPubMed

Step 5: Vibration Plate (in addition only)

Start 20-30 Hz with soft knees.
Do semi-squat holds, calf raises, and wall-supported mini-lunges.
Stop if you feel dizzy or if pain increases. PMC

NOW

Knee osteoarthritis doesn't happen overnight, but prevention does.

Your knees carry you through every workout. Every walk. Every moment of your life.

Move… lift… nourish… do everything you can to protect your knees, and you are setting yourself up for a healthier future.

Need guidance? I got you.

I created LIFT (strength-training program) and YES (full midlife framework that includes LIFT) to help women in midlife build muscle, manage recovery, and protect joints for the decades ahead.

On behalf of your knees, thank you for getting started.

 

In strength and science,

Dr. Stephanie

 

P.S. This is general education, and not personal medical advice. If you have red-flag symptoms (locking/giving-way with falls, fever, hot/swollen joint, rapidly worsening pain), recent surgery, or significant comorbidities, seek clinician guidance before starting.

P.P.S. Know someone with Knee OA that can benefit from this? Forward this email to them!

WHAT I LOVE THIS WEEK

Apollo: The Wearable that Calms Your Nervous System

Let's get one thing straight: your nervous system runs the show.

Anxious? Wired? Can't sleep… it's not you. It's biology.

Apollo Neuro is a wearable that uses gentle vibrations to cue your parasympathetic nervous system – the calm, rest, and repair side of your stress response.

Think of it like strength training for your stress. Over time, your body learns how to come back to balance faster, with less cortisol and more calm.

Clinical studies show Apollo improves heart rate variability (HRV), lowers stress hormones, and boosts serotonin and dopamine. Translation: better sleep, steadier moods, and a more resilient YOU.

I wear mine when I'm working, before bed, or when I feel that squirrel in my brain start tap dancing.

Within minutes, I can feel my body exhale and release.

Give your nervous system a reset and try Apollo Neuro risk-free for 30 days. I know you'll feel the difference.

Use code BETTER for $90 off.¹

Equip: The Collagen Your Midlife Body Craves

Forget the hype. Collagen is a structural must-have.

By midlife, we lose about 1% of our collagen every year… which means less elasticity, weaker joints, and a gut that needs support.

I use Equip's Grass-Fed Collagen for 15,000 mg of pure bovine collagen from pasture-raised US cows. No fillers. No junk. Just results.

Clinical research shows daily collagen supports bone strength, joint comfort, gut health, and skin resilience. Most women notice real changes in 4-6 weeks.

Betty, your body is 30% collagen. Let's keep it that way. Equip helps you rebuild what time tries to take away. One scoop at a time.

Use code BETTER for 20% off your first purchase.2

Fresh Pressed Olive Oil: Are You Sabotaging Your Health with Olive Oil?

Hard truth: Most olive oil in North America is old, oxidized, or outright fake.

Six months after harvest, olive oil loses the polyphenols that make it so heart-healthy and anti-inflammatory.

Harvard researchers showed just half a tablespoon of quality EVOO can reduce heart disease by 19%, cancer by 17%, and dementia by 29%. But only if it's FRESH.

That's why I only use T.J. Robinson's Fresh-Pressed Olive Oil.

It's lab-certified, 100% pure, and harvested from small family farms at peak ripeness. (The harvest date is even on the bottle, so you know exactly what you're getting.)

The first difference you'll notice is the taste… bright, peppery, and alive. The second difference you'll feel in your body.

Try a $39 bottle for just $1 (shipping).3

 

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

1.$90 off auto-applied with the link or use code BETTER. Taking orders and shipping within the United States, Canada, Europe, and Australia. Terms and conditions may apply.

2. Equip ships everywhere! Shipping times are variable based on location. Code BETTER works for first-time orders or first subscription. Terms and conditions may apply.

3. No-commitment, 100% money-back guarantee. Terms and conditions may apply.

 

Mini Pause #89: PEACE & LOVE for your ligaments

Posted on by stephanie-estima

You asked for it: more on ligaments. My heart did a little pitter-patter when the response to my last Mini Pause was a resounding YES.

Most people overlook them, but I love ligaments. They're the unsung heroes that literally hold us together. While muscles are like a bouncy, eager puppy ready to play, your ligaments are more like the loyal family dog: slower to adapt, but dedicated to being there for you 24/7.

WHY

Ligaments connect bone to bone, stabilizing your joints like a seatbelt and giving your body that sixth sense of where it is in space (proprioception).

They don't get much blood flow, which means they heal and adapt slowly. Ligament injuries can take months, even years, to fully remodel. In midlife, with our lower estrogen causing slower collagen turnover, the process can be even longer.

Translation: We need to give these tissues extra care, patience, and respect.

HOW

Here's what the science says about taking care of your ligaments:

Progressive Loading, but Slowly

Deep breath. We need some patience with these ligaments of yours. We want to apply progressive tension over the course of months. Yes, “months” with an S.

Start with isometric holds, then move into heavy-slow resistance, followed by eccentrics, and only later into plyometrics, deceleration, and balance drills.

This stepwise approach tells your fibroblasts (the cells that rebuild collagen) how to lay down stronger fibers along the right lines of stress. Ligaments will remodel along lines of stress of the movement, not necessarily along the original architecture of the ligament, so form and slow progression are key.

Bad movement pattern habits can accelerate injury risk and take years to unlearn and relearn.

Nutrition

Collagen is not the be-all-and-end-all for muscle protein synthesis, but there's good data supporting collagen supplementation for ligament health.

I know, I know. Every online fitfluencer wants to tell you that collagen is garbage, and in the context of muscle, there is an argument to be made that it's not worth your money.

But stay with me. Studies show an increase in circulating markers of collagen synthesis in human ligaments when we ingest ~15 g of gelatin (or collagen peptides) plus vitamin C 30-60 minutes before short bouts of loading. PMC This is undeniably helpful while training, rehabbing an injury, or preventing an injury.

So, its an and/both approach. It's wise to supplement with both protein that will upregulate muscle synthesis AND collagen to support ligaments.

Post-Injury

Okay, so you got injured. You went for a PR right after a PR. Or your coffee hit just right one morning, so you jumped right into track sprints, and now your knee feels wonky. Been there, done that, got the rehab notes to prove it.

First off, let me just exhale a giant ARGUHHGHHHHHH of frustration with you. It is SO annoying to feel like you're being punished for doing something positive for your body. I don't want you to get discouraged. Let's put together a plan to get you back to business.

Remodeling and coming back stronger is going to look something like this:

A few days of inflammation. Then a few weeks of proliferation. Then, a few months to a year (or more) of remodeling and maturation. PMC+1

PEACE & LOVE, not RICE

You've heard about Rest, Ice, Compression, and Elevation for injuries, but the British Journal of Sports Medicine has a new acronym for you:

Protection, Elevation, Avoid Anti-Inflammants, Compression, Education (PEACE) followed by Load, Optimism, Vascularization (cardio), and Exercise (LOVE).

In PEACE, we want to protect the joint and compress it.

To ease discomfort, I'll often wrap the injured joint or compress it to manage swelling. I love the knee compression sleeve from Incrediwear, and I use it pretty regularly post-sprinting as a preventative measure. It'll work well if you're acutely injured as well.

In LOVE, we want to nix old ways of thinking and actually load the ligament as soon as possible. British Journal of Sports Medicine

You can do this by starting with isometrics, then slowly moving to load-bearing exercises and eccentrics, and eventually gently resuming higher-impact activities.

The Midlife Caveat

For women in midlife like us Bettys, estrogen matters and will most certainly impact your healing time.

Higher estrogen can reduce ligament stiffness and alter collagen turnover. Our knee laxity fluctuates across the cycle, and therefore, so does risk. (I wrote about this in The Betty Body.)

In perimenopause and menopause, lower estrogen will impair collagen turnover and healing, making the months monthier and the years yearsier. It just takes longer to heal without the anabolic influence of estrogen.

This is why I will die on the hill of technique. Your ego is your enemy in the gym and on the track. I will absolutely insist that you develop neuromuscular control and year-round strength and balance. Frontiers+1

NOW

The overarching principle of PEACE & LOVE is to protect the ligament, compress it, and return to activity as soon as possible.

The following is an example of how I might structure this for rehabbing a ligamentous injury. This is for demonstrative purposes only on how I might progress through a program:

  • Angle-Specific Isometrics
    30-45 second holds x 3-5 sets x 3-5x/wk initially

    Start these as soon as possible and do them at positions that lightly tension the target ligament. It's good for pain modulation and early load tolerance. If available, I would do these on a vibration plate.

  • Heavy-Slow Resistance (HSR)
    6-8 controlled reps x 3-5 sets x 2-3x/week; ~3-5 seconds down, 1-2 seconds up

    These exercises will build tendon-muscle unit capacity and apply a steady collagen stimulus across joint angles.

  • Eccentrics
    8-12 slow reps x 3-4 sets x 2-3x/week

    Do these exercises to improve strain tolerance and control. I would also incorporate vibration plate training with these eccentrics.

  • Plyometrics & Deceleration

    Once foundational strength and balance are solid, start adding in hops, land-and-stick, and cutting mechanics. Gradually increase the speed and directional variability.

  • Balance and Proprioception

    Start adding in single-leg stance progressions, with eyes open or closed. I'd likely incorporate vibration plate training here, too.

  • Movement Quality

    Focus on tracking knees over toes, hitting soft landings (triple flexion), and maintaining trunk/hip control. Mobility training becomes super important here.

  • Nutrition

    Supplement with gelatin/collagen + vitamin C 30-60 min pre-load, and make sure your total daily protein intake is 1.6-2.2 g/kg of body weight to support remodeling. PMC

I've kind of been itching to talk more about arthritides like osteoarthritis, rheumatoid arthritis, and psoriatic arthritis. How about you? What should we get geeky about next?

 

 

Sending you PEACE & LOVE,

Dr. Stephanie

WHAT I LOVE THIS WEEK

My Secret to Maintaining Skin Health As I Age

Read more about the role of maintaining the skin barrier as we age. 

As I've gotten older, I've noticed my skin becoming more susceptible to dryness and a lot less firm. But I've found a solution that not only improves the appearance of my skin but also supports my overall health. OneSkin's OS-01 BODY has become a staple in my routine, helping to address the root causes of skin aging.

Developed by a team of female longevity scientists, OS-01 BODY uses their powerful OS-01 Peptide™ to target cellular aging. In clinical studies, OS-01 BODY boosted hydration by 38% and improved skin barrier function by over 41%. The results? Smoother, firmer skin that feels nourished and resilient.

I can't recommend this enough. If you're ready for visible results, try OS-01 BODY today. Use code DRSTEPHANIE at checkout for 15% off your first purchase at oneskin.co.¹

References:

01 Zonari, A., et al. Journal of Cosmetic Dermatology, 2025

02 Zonari, A., et al., npj Aging, 2023


Qualia Stem Cell

What if you could do something effortless, just 4 days a month, to gently support your body's natural healing and renewal process that was never possible until now?

Qualia Stem Cell is a breakthrough technology that supports your body's natural healing and repair processes by nourishing the body's own means of healing and renewal: your stem cells.

Qualia Stem Cell blends 15 gluten-free, non-GMO, premium ingredients, including CyanthOx, an extract from sea buckthorn fruit that has been clinically studied for its potential to support the mobilization of stem cells.

It even contains royal jelly from worker honeybees, which contains 10-HDA, as shown in preclinical studies to promote stem cell proliferation and differentiation.

Be among the first to empower your self-care with a simple, science-based ritual that requires just four days a month to nurture your resilience from the inside out.

Experience the renewal of Qualia Stem Cell with up to 50% off using code DRSTEPHANIE. Qualia offers a 100-day money-back guarantee so you can try it risk-free.²

Electrolytes Are Essential for Midlife Women

Electrolyte imbalance is a common but overlooked issue during midlife. As estrogen declines, our bodies struggle to retain sodium, potassium, and magnesium, leaving us depleted despite drinking plenty of water.

If you're experiencing fatigue, brain fog, or trouble sleeping, you might need a boost. LMNT solves this with the precise electrolyte ratios your body needs, and without the sugar and artificial ingredients found in typical sports drinks. Just clean sodium, potassium, and magnesium to support cellular hydration, hormone production, and nervous system function.

Whether you're managing hot flashes, supporting metabolism, or combating afternoon energy crashes, proper electrolyte balance is crucial. LMNT makes it simple with delicious flavors that actually taste good.

Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at drinklmnt.com/drestima. Find your favorite flavor, or share with a friend.

Your midlife body deserves better hydration.

Try LMNT now.³

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

1 OneSkin ships to all addresses in Canada, Australia, New Zealand, and the United Kingdom. They also ship to Austria, Belgium, Bulgaria, Republic of Cyprus, Denmark, Estonia, Finland, France, Germany, Greece, Hungary, Ireland, Italy, Latvia, Lithuania, Luxembourg, Malta, Netherlands, Poland, Portugal, Romania, Slovakia, Slovenia, Spain (unable to ship to the Canary Islands and Balearic Islands) and Sweden. For shipments outside of the US, we ship DDP (with duties paid). Shipping duties and taxes are all included in the final price you see at checkout. Code DRSTEPHANIE works for new and repeat customers on orders over $50. Terms and conditions may apply.

2 Qualia ships to Canada, United Kingdom, Ireland, Australia, and New Zealand. Code DRSTEPHANIE works on all orders except for existing subscriptions. Terms and conditions may apply.

³ LMNT ships to the US only. Free Shipping on all orders. LMNT offers a no-questions-asked refund policy. If you don't like the product for any reason, you can email hello@drinklmnt.com and they'll process a refund in full (you don't even have to send it back!). Terms and conditions may apply.

 

Mini Pause #87: The #1 Way Lifting Heavy Can Cause Injury (and How to Avoid It)

Posted on by stephanie-estima

Muscle sure is having her moment on social media, isn't she!

“Lift heavy, ladies!”
“Be a Muscle Mommy!”
“Build that booty!”

The cheerleading is loud, and I'm not going to pretend it isn't motivating, but something gets lost in the noise:

Strength isn't just about muscle.

When you pick up a weight, whether its a 10-pound dumbbell or a heft of racked plates, your muscles are not alone in carrying the load. Ligaments and tendons are their sisters. Articular cartilage is their cousin. They're all in this together, and they all adapt and recover on their own clocks.

If your training program only takes into account the recovery timeline of muscle, you're most likely going to outpace your connective tissue capacity.

What does this look like? The weakest links tend to complain first. Think of morning tendon stiffness, joint aches, and ligament strains.

Remember that British game show The Weakest Link?

Bad programming is like looking right at your tendons with a sassy British accent and saying, “You are the weakest link. Goodbye!”

So, this is my love letter (my soliloquy, if you will) to the entire network of tissues that keep you strong. Because if we want lasting gainzzzz (yes, with all the zs, like the gym bros say), we have to honor the whole system, not just the muscles in the mirror.

WHY

We have a variety of tissue tolerances to consider when lifting weights to help us go heavy and avoid injury.

Tissue tolerance is a tissue's capacity to absorb, transmit, and recover from load without breaking down. And here's the truth: your tissues don't give a flying F about the number on the weight. They don't see “15 pounds” or “2 plates.” They only know load, mechanical tension, acute damage, and maximum recoverable volume.

So let's look at the recovery timeline for each tissue:

Muscle

Muscle is quick to adapt. Neural gains show up in weeks. Visible hypertrophy (muscle growth) in 6-8 weeks. With rich blood flow and fast protein turnover, she thrives on regular work. Think 2-4 sessions per week for each muscle group. Nature

Tendons

These are slow alchemists. They remodel collagen at a glacial pace. If you've ever injured a tendon, you know it takes a lifetime. Think months, not days. PMCSpringerOpen

With a sparse blood supply and collagen that can be decades old, their improvements come only with steady, patient loading. PMC

Tendons love the “low and slow” approach and punish sudden spikes in effort. True changes in tendon stiffness take at least 12 weeks. SpringerOpen

Ligaments

Ligaments are the baddies that stabilize joints, and they're similar to tendons: dense collagen, slower metabolism, and slower to respond.

Think of ligaments like the introverts at the party. She wants to be there, but she takes a little longer to warm up and get comfy. (Hi, it's me!) PubMed+1

To strengthen a ligament, you want multidirectional movement: jumping, decelerating, sudden changes in direction. These movements sharpen neuromuscular control and protect your joints. ASME Digital Collection

Side Note: I would LOVE to go on a nerd safari on ligaments in a future newsletter. I'm game if you are.

Articular Cartilage

Articular cartilage is the plush cushion between your bones. She's there so your bones don't rub together, because wow that's not nice.

Unlike other tissues I've mentioned, articular cartilage has no direct blood supply of its own and minimal collagen turnover and renewal. PubMed

The only way to keep joint cartilage healthy is through consistent loading. She loves regular, moderate, and cyclic compressions, like walking, cycling, and most steady-state cardio machines. Sedentary is her downfall. PMC

HOW

Okay, Betty, it's time for you to honor all your tissues so they rise together, strong and resilient:

(Want a quick and easy program build to match each tissue's healing clock? LIFT is for you.)

1. Sequence Your Week
Muscle strength sessions can happen often (2-4 times per week per muscle group). Tendon- and ligament-heavy work (slow lifts, plyometrics, change-of-direction) need at least 48-72 hours of rest between exposures.

2. Master Form Before Load
In LIFT, our Master Form videos help you own the movement before you ever load it. Good form isn't just about looking impressive. It's how you protect your tissues and respect their tolerance.

3. Watch for the Signals
Green (Go!): Mild muscle soreness, tendons that warm up and feel fine by the next morning, and joints that feel “used” but not puffy.

Yellow (Yield): Morning tendon stiffness for more than 24 hours, lingering joint aches, or from breaking down under fatigue.

Red (Stop and Deload): Swollen or locking joints, sharp instability, night pain, tendon pain that worsens as you warm up are all signs to rest and see a professional.

NOW

Here's what you can expect when you play the long game:

  • Muscle: You'll feel fitter within 2-3 weeks with visible changes in 6-8.
  • Tendons and Ligaments: Real, durable change happens over 8-16+ weeks, with tendon stiffness improving best at >12 weeks.
  • Cartilage: Healthy cartilage loves consistency. Regular walking and rhythmic, cyclical movement keep it nourished and thriving.

Think of your body like a financial portfolio. You wouldn't put all your money in one stock and hope for the best. In the same way, your tissues thrive with a diverse portfolio of movements. Strength, cardio, recovery, and multidirectional play… it all matters.

So yes, lift heavy, Betty. Build muscle. But train like the queen you are: with wisdom, patience, and respect for the whole kingdom (or queendom) of tissues that carry you forward.

 

Selected sources for further reading for my dark roast Bettys:

  • Bohm et al., human tendon adaptation;
  • Heinemeier et al., minimal collagen turnover in adult tendon/cartilage;
  • Bontemps et al., early neural vs later hypertrophic gains;
  • Bader/Eckstein, cartilage thrives on moderate cyclic load;
  • Rio et al. & Holden et al., isometrics for tendinopathy
  • SprinterOpenPMC+3PMC+3PMC+3PubMed+2PubMed+2VBN

WHAT I LOVE THIS WEEK

BIOptimizers

You can nail your diet and workouts, but if your sleep is suffering, your results will stall.

A compelling study recently found that poor sleep slashed fat loss by 55% and increased muscle loss by 60%, even when calories stayed the same.

Think about these two women on the same plan. The rested one loses fat and keeps muscle while the sleep-deprived one loses the muscle she worked so hard to build (while living exhausted!).

Here's why: Poor sleep spikes hunger hormones, slows fat burning, and makes your body more likely to store fat.

That's why you need Magnesium Breakthrough from BIOptimizers. It combines all 7 essential form of magnesium to help you fall asleep faster, sleep deeper, and wake up calm, clear, and ready to kick butt.

Try Magnesium Breakthrough and use code ESTIMA for 15% off.¹


Apollo

When stress, anxiety, or poor sleep creep in, my go-to is Apollo Neuro. It's a wearable device that feels like cheating on a test for your nervous system.

Apollo uses gentle, rhythmic vibrations (vibroacoustic stimulation, for the nerds among us) to activate your parasympathetic nervous system, which is your body's natural calm mode.

The results are powerful. It helps boost heart rate variability (your body's stress-resilience score), lowers cortisol, and supports the release of serotonin and dopamine (your feel-good neurotransmitters).

Translation? You feel calmer, sleep more deeply, and bounce back from stress with strength.

The best part is it's risk-free to try with a 30-day guarantee. Strap it to your wrist, ankle, or clip it to your shirt and let Apollo guide your body back into calm.

Try Apollo Neuro now and get $60 off with code BETTER.²

Create

I used to think creatine was just for gym bros, but after 40, the rules change. We lose muscle mass faster, recovery slows, and even our mental sharpness can feel inconsistent.

Creatine directly addresses all of this, and the research for women is nothing short of incredible.

That's why I love Create's creatine gummies.

No messy powders, no chalky taste, and no “forgetting” because it's unpleasant.

These taste good and they're portable. I just throw them in my purse and I never miss a day.

Since making them part of my routine, I've noticed better strength in my workouts, faster recovery between sessions, and, honestly, clearer thinking and steadier energy throughout the day.

If you want to maintain muscle, brain power, and energy as you age, creatine isn't optional. It's foundational.

Try Create here and use code DRSTEPHANIE for 20% off.³

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

1 Here's the list of countries BIOptimizers currently ships to. Code can be used multiple times. Terms and conditions may apply.

2 Applies $60 off the Apollo wearable (no one-time limit). Valid on the device only. Cannot be stacked with other coupons, bundles, or site-wide promos. Terms and conditions may apply. Currently, Apollo is accepting orders and shipping within the United States, as well as to Canada, Europe, and Australia. Terms and conditions may apply.

³ Create only ships in the USA. The 20% discount is for new customers only. All subscription orders get free shipping. A $100 order is the free shipping threshold for one-time purchases.

 

The Cellular Anti-Aging Secret Every Midlife Woman Should Know About

Posted on by stephanie-estima

Can we have an honest conversation about what's really happening in our cells after 40? While we're busy managing careers, families, and everything else life throws at us, our mitochondria – those tiny powerhouses in every cell – are quietly declining. And that decline? It's behind so much of what we chalk up to “just getting older.”

I used to think fatigue, slower recovery, and that gradual loss of vitality were just inevitable parts of aging. Then I discovered the fascinating science behind urolithin A, a compound that's completely shifted my understanding of cellular health and what's actually possible as we age.

The Science of Cellular Cleanup

Here's what's happening at the cellular level: as we age, our mitochondria accumulate damage and become less efficient. Normally, our cells have a quality control system called mitophagy that removes these damaged mitochondria and replaces them with healthy ones. But this process slows down significantly with age, leaving us with an accumulation of dysfunctional cellular powerhouses.

Urolithin A is unique because it directly activates this mitophagy process. Think of it as your cellular cleaning crew – it helps identify and remove the mitochondria that aren't pulling their weight, making room for fresh, efficient ones.

The Pomegranate Paradox

You might have heard of urolithin A in connection with pomegranates. It's produced when specific gut bacteria break down compounds called ellagitannins found in pomegranates, walnuts, and berries. But here's the scientific reality: only about 40% of people have the right gut microbiome to produce meaningful amounts of urolithin A naturally.

Research shows that as we age, especially women dealing with hormonal fluctuations, our ability to produce urolithin A often diminishes further. Even if you're eating pomegranates daily, you might not be getting the cellular benefits you're hoping for.

What the Research Actually Shows

The clinical data on urolithin A is impressive. In randomized controlled trials, participants taking urolithin A showed:

  • 17% improvement in muscle endurance
  • Enhanced mitochondrial gene expression
  • Improved cellular energy production
  • Better biomarkers of muscle health

One particularly compelling study followed participants for four months and found measurably healthier mitochondria and improved physical performance compared to placebo groups.

Beyond Just Energy

What fascinates me most is how mitochondrial health connects to everything we experience in midlife. Poor mitochondrial function contributes to accelerated aging, decreased muscle mass, compromised immune function, and even cognitive decline. It affects skin cell turnover, collagen production, and our body's ability to repair daily damage.

This is why supporting mitochondrial health addresses multiple concerns simultaneously – it's not targeting one symptom but rather supporting the fundamental cellular processes that impact how we look, feel, and function.

The Practical Reality

Timeline Nutrition's Mitopure offers the first clinically tested form of urolithin A, available in powder and gummy forms for easy daily use. Their research-backed approach extends to skincare too, with MitoSkin targeting cellular aging from the outside in.

What I've observed personally is more consistent energy, better workout recovery, and improved skin vitality – the kind that comes from healthy cellular function rather than just topical treatments.

The Bottom Line

We can't stop aging, but we can absolutely support our cells' ability to maintain themselves optimally. Understanding and supporting mitochondrial health isn't just about feeling better today – it's about laying the foundation for how we'll age in the years to come.

Want to Try the Anti-Aging Secret?

Timeline is offering 20% off your first purchase using my exclusive link: https://shop.timeline.com/DRSTEPHANIE or code DRSTEPHANIE

The Inside-Out Ritual Your Skin Needs

Posted on by stephanie-estima

Why I Swear By Pique Life's Radiant Skin Duo for Glowing, Radiant, Youthful Skin in Midlife

With so many changes happening during perimenopause and menopause, it’s easy to feel confused about where to focus your energy: Should you prioritize gut health? Sleep? Stress reduction? Weight training? Getting more protein?

Honestly, yes, to all of it.

But one thing I never leave off the list? Taking care of the largest organ in your body: your skin.

And not just because skin is about looking good (though I’ll be honest—that’s a huge bonus).

Your skin is also a direct reflection of what’s going on inside your body: inflammation, nutrient depletion, dehydration, gut health, and yes, hormonal shifts.

As estrogen drops, skin gets thinner, drier, and duller. This isn’t just a cosmetic issue—it affects your skin's function as a barrier, your self-esteem, and how you show up in the world.

So finding simple, effective ways to support radiant, resilient skin is non-negotiable for me.

What Actually Works for Midlife Skin?

A few months ago, I started experimenting with something new.

Not a serum. Not a cream. But “drinkable skincare.” I’ll admit, I was intrigued (and a little skeptical). But once I started using Pique Life’s Radiant Skin Duo, I noticed real changes: brighter skin, fewer fine lines, better hydration, and—unexpectedly—less sugar cravings and more calm energy throughout the day.

So what’s in this powerhouse combo?

Sun Goddess Matcha – For Shining Skin and a Calm, Focused Day

This isn’t your average matcha. It’s ceremonial-grade and quadruple-toxin screened, meaning it’s as pure and potent as it gets.

What makes it so amazing for your skin? Its high concentration of EGCG, a powerful antioxidant that helps firm, brighten, and clarify.

Bonus: it also supports digestion and gut health, which is essential for reducing inflammation and breakouts.

I drink this every morning for a calm, focused energy that doesn’t spike or crash. It sets the tone for my day, inside and out.

B•T Fountain – The Hydration Hero

This refreshing beauty electrolyte is my afternoon go-to.

It contains clinically proven ceramides that hydrate skin from the inside out, help smooth fine lines, reduce redness, and reinforce your skin barrier. And it’s completely free from sugar, artificial sweeteners, or preservatives.

I stir it into my water mid-day, and not only does it taste amazing—it feels amazing.

My skin stays plump and hydrated, and I’ve noticed less puffiness and more even tone overall.

Real Results, No Complicated Routines

The beauty of this duo is how simple it is.

No need to overhaul your skincare products or commit to a 12-step routine.

Just two delicious, high-performance formulas that work synergistically to restore hydration, fight signs of aging, and protect against everyday stressors—from the inside out.

And if you're like me and always on the go, this ritual travels well and takes just seconds to prep (hello, frother!).

Want to Try Drinkable Skincare?

For a limited time, Pique is offering 20% off the Radiant Skin Duo, plus a free Starter Kit that includes a rechargeable frother and a cute glass beaker when you start a subscription using my exclusive link: piquelife.com/drestima*

Give it a try if you’re ready to say YES! to glowing skin, steady energy, and a calming self-care ritual – from just two daily sips.

*Currently subscriptions are only available to Bettys with USA addresses

Red Light Therapy for Perimenopause: A Science-Backed Solution for Face and Neck Concerns

Posted on by stephanie-estima

If you’re in the thick of perimenopause, you know it’s about way more than just irregular periods. Your hormones are shifting—declining estrogen, surging cortisol—and with it comes a host of symptoms that feel like they’re coming at you all at once: disrupted sleep, brain fog, stubborn belly fat, and changes in your skin that can feel like a betrayal when you look in the mirror.

One of the first places I see this show up with my clients (and in myself) is the skin—especially the face and neck.

As estrogen drops, we lose collagen, elastin, and hydration. Skin becomes thinner, less firm, and more prone to fine lines and sagging. Combine that with bone loss in the face (yes, that happens), and you’ve got a recipe for visible aging that no topical cream can fully address.

But here’s the good news: there’s a simple, non-invasive therapy I swear by that tackles both skin concerns and sleep issues—and it’s completely aligned with your body's natural rhythms.

It’s called red light therapy.

Let's Talk Science: What is Red Light Therapy?

Also called photobiomodulation, red light therapy uses specific wavelengths of light (red and near-infrared) to stimulate your mitochondria—your cellular power plants. Think of it like charging your internal battery. This extra energy helps your cells repair themselves, produce more collagen, reduce inflammation, and improve circulation.

The sweet spot? Red light around 630–660nm and near-infrared light around 810–850nm. Red light penetrates skin for surface-level rejuvenation, while near-infrared goes deeper to support muscle recovery, hormone health, and even your nervous system.

Why This Matters So Much In Perimenopause

Let’s zoom in on some of the benefits, especially for those of us navigating hormonal shifts:

✅ Collagen + Elasticity Boost: Clinical studies show that red light therapy improves skin tone, smoothness, and collagen density. That means firmer, plumper skin—and it’s not just vanity. Collagen is critical for your skin’s structure and barrier function

✅ Inflammation Tamer: Chronic inflammation is one of the root causes of aging and disease. Red light helps quiet that inflammation, making it great for sensitive, reactive, or hormonally stressed skin.

✅ Better Circulation = Better Glow: More oxygen and nutrients delivered to your skin = healthier, more radiant complexion.

But what makes red light therapy really powerful is that it doesn’t just work on your skin—it works from the inside out.

Sleep, Hormones, & The Skin Connection

Many women don’t realize how deeply their skin is impacted by poor sleep and dysregulated circadian rhythms.

In perimenopause, it’s common to struggle with sleep quality, and that alone can accelerate aging. Red light—especially in the evening—supports melatonin production, helping you fall asleep faster and stay asleep longer.

That improved sleep, in turn, enhances skin repair, balances your cortisol curve, and helps regulate other hormones like insulin and leptin. It’s all connected.

Why I Recommend Face + Neck Red Light Devices

Our faces and necks are where estrogen decline becomes most visible—and unfortunately, these areas are often neglected by traditional skincare routines. Red light therapy is especially effective here because it helps reduce glycation (those etched-in fine lines) and rehydrates tissue that’s lost volume.

The neck also happens to be a hotspot for tech strain and poor posture—hello, forward head position!—which red light can help relieve by supporting deeper tissue healing.

How To Start: Keep It Simple and Consistent

Like any therapeutic tool, consistency is key. Most women start seeing results in 30 days with regular use. You don’t need a huge setup—just a quality device that delivers red + near-infrared light at the right wavelengths.

Personally, I love the Bon Charge Red Light Face Mask. It fits snugly, has 240 LEDs at ideal wavelengths (630nm red + 850nm NIR), and lets you multitask—meditate, journal, sip your magnesium latte, check your emails—all while getting your red light session in.

an image of a woman wearing a bon charge red light mask on her face

Final Thoughts

Red light therapy isn’t just another wellness trend—it’s a deeply restorative tool that supports mitochondrial health, hormonal balance, and graceful aging.

It’s safe, easy, and one of the most effective ways I’ve found to take care of my skin, my sleep, and my sanity during perimenopause.

If you’ve been feeling like your skin’s lost its glow or you’re not sleeping like you used to, I highly encourage you to give this a try. It’s one of those rare things that feels good and does good.

To try my favourite red light face mask by Bon Charge, click here and enter code DRSTEPHANIE for 15% off.

Here’s to radiance, resilience, and reclaiming your power—one wavelength at a time.

Mini Pause #67: Natural Ways to Boost Bone Density

Posted on by stephanie-estima

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

Maintaining bone density naturally becomes crucial as we age due to shifts in bone metabolism.

Osteopenia, the gradual loss of bone density, is a decades-long process that accelerates significantly during perimenopause and menopause, increasing the risk of osteoporosis.

Bones are dynamic tissues consisting of cortical (outer shell) and cancellous (inner, marrow-rich) bone, both of which change significantly with age.

Increasing bone density through strength training, plyometrics, walking, and adopting nutritional strategies is essential for maintaining overall health, regulating metabolism, and achieving optimal body composition.

WHY

Bone density naturally declines as we age because osteoclastic activity (bone breakdown) outpaces osteoblastic activity (bone formation). This process accelerates dramatically during perimenopause due to hormonal changes, particularly declining estrogen levels.

Estrogen supports bone density by inhibiting osteoclast activity (reducing bone breakdown) and promoting osteoblast activity (enhancing bone formation), thereby maintaining a balanced bone remodeling process.

Bones aren't just structural; they actively secrete hormones such as osteocalcin. This influences metabolism, insulin sensitivity, muscle function, and overall body composition.

WHAT

  • Cortical Bone: Dense outer shell providing structural support.

  • Cancellous Bone: Porous, spongy interior housing bone marrow, essential for metabolic and structural roles.

As we age, cancellous bone density decreases, making bones more susceptible to fractures.

Bone-derived hormones like osteocalcin regulate metabolism by enhancing insulin secretion and sensitivity, promoting glucose uptake by muscle tissue, increasing energy expenditure, and improving overall metabolic health and body composition.

Bones are the scaffolding of the body, but they are also active endocrine organs.

HOW

Practical ways to increase bone density naturally:

  • Strength Training: Increases mechanical load on bones, stimulating osteoblastic activity. Aim for consistent, progressive resistance exercises. 💪

  • Plyometrics (Jumping Exercises): Improves bone density through high-impact activities, encouraging stronger bone formation. Examples include jump squats, box jumps, jumping jacks, skipping rope, and squat jumps. I personally love to do plyos on a step (complete with my leg warmers and off-the-shoulder top). ‼️

  • Walking: Regular weight-bearing activity is gentle yet effective for maintaining and improving bone density. 👟

    • Try Magnesium Breakthrough and use code ESTIMA to get 10% off.

    • For vitamins, click HERE and you’ll get an automatic pop-up box discount for 25% off.

    • Getting enough protein is easy with 8 flavors of grass-fed beef isolate goodness. Click HERE and use code BETTER to get 20% off.

  • Nutrition: Ensure adequate intake of magnesium, vitamin D, vitamin K2, and protein to support bone formation. 🦴

  • Sunlight Exposure: Enhances vitamin D synthesis, crucial for calcium absorption and bone health. ☀️

NOW

➡️ Choose one of the above that you are currently not doing and start integrating these bone-strengthening practices into your routine immediately.

➡️ Schedule regular strength and plyometric training sessions, daily walks, and supplements into your calendar or set reminders on your phone! This is one of my best tips for remembering to get all these little habits dialled in.

What I Recommend

TAME STRESS WITH THE RIGHT COLLAGEN

Stress does number on your body. Cortisol, the primary stress hormone, directly breaks down collagen, leading to deterioration of skin and connective tissue. Chronic stress not only accelerates collagen breakdown but also disrupts skin barrier function, leading to increased water loss and dryness. High stress elevates cortisol, promoting glycation, which causes collagen fibers to stiffen, resulting in skin wrinkles and dullness over time.

That's why you want a bioactive collagen that effectively counters the effects of stress!

  • Avoid Heat Degradation: High temperatures can break down collagen into less effective amino acids, reducing digestibility and bioavailability. Heat degradation creates cross-links within the collagen structure, making it more gelatin-like, less soluble, and harder for the body to absorb. This is why controlled low-heat processing, like Health Nag’s patented laser technology, preserves collagen’s full bioactivity and effectiveness.

  • Choose Hydrolyzed: Non-hydrolyzed collagen is ineffective because it’s too large to be absorbed. Hydrolyzed collagen is broken down into small peptides that cross the gut lining and are bioavailable to support collagen synthesis in skin, joints, and other tissues. Hydrolysis is key for any collagen to exert real benefits.

🍏 Health Nag’s collagen offers the most unique gel form I’ve seen on the market. And wow!—the delicious green apple flavor doesn’t disappoint. And just in time for spring and summer, Health Nag launched its bioactive collagen jelly in individual packets. Super convenient when you’re on the go or traveling! Learn more and try it HERE. Use code DRSTEPHANIE to save 10%.

KICK-START YOUR PERFORMANCE, ENERGY & FOCUS

I’ve been turning to ketones regularly in the morning before my workouts. Ketone-IQ gives me the fuel I need to power my favorite strength moves in the gym. Check out these mainstay benefits:

  • Appetite Control: Helps manage hunger by promoting a state of satiety. (Pro tip for my Bettys who find it hard to eat before early morning workouts.)

  • Energy & Focus: Provides a fast and steady energy source that crosses the blood-brain barrier. (I have the energy to focus on my workout and also maintain mental clarity to plan and think through my workday.)

  • Performance & Recovery: Enhances physical endurance and speeds up recovery by supporting mitochondrial function. (I don’t cut corners when it comes to recovery, but I do like the benefits of recovering more quickly and efficiently.

💥 Try Ketone-IQ (with or without caffeine) in several flavors: peach or green apple for me, please! Visit https://ketone.com/STEPHANIE to get 30% off your first subscription order. No code needed; discount automatically applied at checkout.

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

Mini Pause #60: The Hips Don’t Lie: Especially When They Have Bursitis

Posted on by stephanie-estima

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

Hip bursitis is a common source of hip pain, especially in women over 40. Yay us!

It occurs when the bursae—fluid-filled sacs that cushion the hip—become inflamed. Symptoms include sharp or aching pain on the outer hip, discomfort when lying on the affected side, and stiffness.

The good news?

A mix of movement modifications and training (hello glutes), rehab exercises, and targeted nutrition can significantly reduce pain and improve mobility.

WHY

Women in perimenopause and menopause are more susceptible to hip bursitis due to hormonal changes, particularly the decline in estrogen and testosterone, which impact collagen production, tendon elasticity, and joint lubrication.

These shifts can lead to increased inflammation and a greater likelihood of soft tissue irritation, making conditions like bursitis more common in perimenopause.

And whatever you do–don’t ignore it!

If you leave it, the persistent inflammation can lead to compensatory movement patterns, where other muscles and joints take on extra strain, increasing the risk of secondary issues such as lower back pain, knee problems, or even gait abnormalities. The ongoing pain can make weight-bearing activities more challenging, leading to muscle atrophy and further weakening of the stabilizing muscles around the hip.

WHAT

Hip bursitis is the inflammation of the bursae, small sacs of fluid that cushion the hip joint. The most common type, trochanteric bursitis, affects the outer hip.

It typically develops due to repetitive movements such as prolonged walking, running, cycling, and excessive stair climbing. Clinically, I would always see it in runners.

Poor biomechanics also can leave you susceptible–things like weak gluteal muscles, leg length discrepancies, improper gait patterns, and poor pelvic movement, all of which contribute to uneven stress on the hip joint and bursa.

Estrogen normally gives us great tissue resilience. But when this begins to decline, we are at a higher risk for bursitis developing.

Common symptoms include:

  • Sharp or aching pain on the outer hip and thigh.
  • Tenderness when pressing on the area.
  • Increased pain after prolonged standing or walking.
  • Stiffness that worsens after periods of inactivity.
  • Pain sleeping on the affected side.

HOW

MOVEMENT & REHAB

Modify Activities: If you are experiencing symptoms, avoid prolonged running or repetitive movements that worsen symptoms.

Strengthen Your Peach: Focus on glute-specific resistance training, including exercises such as:

  • Hip thrusts
  • Bulgarian split squats
  • Step-ups (these can be done on a box or a bench or even a Hack Squat Machine)

All of these work to strengthen the gluteus medius and maximus, both of which play a crucial role in stabilizing the hip joint and preventing excessive strain on the bursa. It also makes you look great in jeans…so there’s that consolation prize, too.

I would often add in activation and hip stability exercises like:

  • Clamshells
  • Glute bridges
  • Some sort of abduction movement like lateral leg raises or an abduction machine

Foam Rolling: I don’t know why foam rollers are so controversial (I literally see doctors arguing about foam rolling daily on social media), but I really like them as a way to help relieve pain.

Obviously do NOT roll directly on the bursa but some gentle (key word her Bettys, GENTLE!) release in the glutes and IT band.

Correct Posture & Gait: This one might need some in-person coaching from a chiropractor or physical therapist, but poor posture, such as excessive anterior pelvic tilt (overarching the lower back), rounded shoulders, or an uneven weight distribution while standing, can lead to improper biomechanics that increase strain on the hip.

A weak core and gluteal muscles contribute to instability, further exacerbating poor posture and inefficient movement patterns. Now, I’m not a fan of planks (I hate them if I’m being honest), but I do like hypopressives and stomach vacuums as a way to improve core strength. Core strengthening and improving walking mechanics both help redistribute load.

NUTRITION & SUPPLEMENTS

Anti-Inflammatory Diet:  First the basics: Don’t eat ultra-processed food. Drink lots of water and sleep. You KNOW this.

Key Supplements:

  • Omega 3 is the ultimate anti-inflammatory supplement. 2-4g daily
    • Try BodyBio Balance Oil or Fish Oil+. Click HERE and use code DRSTEPHANIE to get 15% off.
  • Collagen supports connective tissue health and repair. Aim for 25-30 g daily, ideally in a hydrolyzed form for better absorption.
    • Try Equip Foods Grass-Fed Collagen. Click HERE and use code DRSTEPHANIE to get 15% off.
  • Magnesium aids muscle relaxation and recovery. Take at least 400mg daily.
    • Try BiOptimizers Magnesium Breakthrough. Click HERE and use code ESTIMA to get 10% off.
  • Vitamin D & K2 is essential for bone and joint health. Ensure you get at least 2,000 IU of vitamin D daily with K2 for optimal calcium metabolism.
    • Try Adapt Naturals. Click HERE to get 20% off. (A code will appear in a pop-up box when you click the link.)
  • Creatine is an incredible compound showing promise around not only muscle and brain health, but it also has some incredible anti-inflammatory properties for muscles, brain, and bone.
    • Try Create Gummies (my new favorite!). Click HERE and use code DRSTEPHANIE to get 20% off.
    • Try mindbodygreen creatine with taurine+. Click HERE and use code DRSTEPHANIE to get 15% off.

NOW

  • Apply Ice & Adjust Activities 

If your hip is inflamed, apply ice (15-20 minutes) and avoid aggravating movements. This will at the very least provide some temporary relief.

  • Strengthen & Mobilize

Add 5-10 minutes of targeted hip and glute activation exercises (above) to your daily routine. Also, consider some of the glute exercises above in your next leg day session.

  • Nutritional Support

Incorporate anti-inflammatory foods and consider adding collagen, omega-3s, and magnesium to your supplement stack.

What I Recommend

Peptide Protection from Sun & Stress-related Skin Aging

You know I won’t recommend a product unless I’m absolutely obsessed. I use OneSkin because it does what skincare should—it helps your skin become healthier every time you use it.

Right now, I’m loving their sunscreen, OS-01 FACE SPF. (I wore it every day of my recent ski trip. It’s truly an all-season product.) Not only does it give you broad-spectrum UV protection, but it also reduces the effects of previous UV exposure at the cellular level. [*]

All those years you spent baking in the sun? There’s a chance you could repair some of that damage. OS-01 FACE SPF goes after free radicals, too. It’s packed with antioxidants that neutralize oxidative stress, so your skin isn’t constantly under attack. It’s doing the job of your vitamin C serum while protecting and repairing your skin. [*]

Visit oneskin.co and use code DRSTEPHANIE to save 15%.

BONUS! While sun exposure is the biggest factor for premature aging, chronic stress also plays a role. Learn how stress speeds up the aging process and get four tips for mitigating how it impacts your skin in this article.

Health Optimisation Summit Comes to Austin

It’s official! I’m speaking at the Health Optimisation Summit in Austin, Texas! I'll be talking about perimenopausal strategies like muscle, meals, and stress management.

Europe’s biggest health event lands in Austin on April 12-13. You'll hear game-changing health insights from nearly 40 industry-leading experts covering topics from biohacking and nutrition to functional and preventative medicine.

Spend two full days at the Palmer Events Center surrounded by Paleo-inspired wisdom, innovative health tech, and a community that feels like family.

If you purchase your ticket now and use code DRSTEPHANIE, you'll save 10% on VIP or General Admission.

Mini Pause #57: Think Cortisol Is Bad? Here’s What This Hormone Actually Does

Posted on by stephanie-estima

Cortisol Is Your Friend, M'kay?

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

I can’t with these influencers online.

I just. Cannot.

WHY

Oh, how my eyes roll to the back of my head, perforating my prefrontal cortex every time I see a GD influencer online talking about making sure you–gasp!–NEVER, EVER elevate your cortisol levels.

Do you know what happens when your cortisol is chronically too low?

  • Autoimmunity
  • Low blood pressure (which can be fatal)
  • Low blood glucose (that can be fatal)
  • Low blood sodium (also fatal)
  • Excess potassium (again…also fatal)
  • Extreme muscle pain
  • Extreme fatigue
  • Fainting or dizziness when standing or going from seated to standing

For the love of hormones, can we stop listening to people online who preach this crap?

And can we all stop being scared of the hormones we ENDOGENOUSLY produce? Why have we been taught to fear the very hormones that originate within and are produced by… our own bodies?

I cannot stand when people who have no concept of transient adaptations, which are simply short-term adjustments that organisms make in response to environmental changes or flux, turn their camera phone on selfie mode and start preaching how X mechanism in isolation is terrible without regard for the entire organism or picture.

GAH!

(I’m also in my late luteal phase currently, so this is Stephanie who is showing up. The one who will tell you what’s what and has zero tolerance for nonsense.)

WHAT

Cortisol is a counter-regulatory hormone.

Counter-regulatory hormones are a group of hormones, including glucagon, cortisol, catecholamines, vasopressin, and growth hormone, that work in opposition to insulin to maintain fuel supplies in the body, such as fatty acids, ketones, and glucose, especially in the fasted state.

These hormones work to keep fuel sources in the bloodstream for use by the brain and the musculoskeletal system.

When you sleep, your cells don’t starve to death because they have a supply of glucose and fatty acids courtesy of your best friend, cortisol (and her hormone crew mentioned above).

When you’re doing leg day, your muscles need fuel to complete the set, or they are getting close to muscle failure… you guessed it… cortisol and friends are there to support you. They ensure you have adequate fuel and are in the right nervous system state to get the job done.

So, should you stop sleeping? Or stop exercising?

Obviously, these are ridiculous questions, but this is the extreme to which influencers like to peddle their rudimentary understanding of human physiology and fearmonger in the process.

What matters, of course, is CONTEXT.

If you’re chronically stressed, let me be the first to tell you that it isn’t the resistance training that is doing you in. It’s more likely:

  • Lack of setting boundaries
  • Lack of understanding of your emotional landscape and triggers
  • Residue from maltreatment in the past
  • Terrible habits like scrolling social media for cheap, low-quality dopamine hits
  • Lack of pride or self-worth
  • Making and breaking habits you know you should be doing

Well, here’s the good and bad news: ALL of it is your responsibility.

This means you have the ability to decide what the outcome is. Recognize where you can level up and develop reverence, immense respect, and awe for the Queen you are.

Because you are, indeed, a Queen. (You know that, right?)

Of course, the alternative is to continue what you’re doing without changing.

All love for whichever path you choose, but you don’t get to blame your hormones–the ones that quite literally keep you alive, strong, and nimble–for the beliefs and behaviors you’ve left unattended.

And for the love of the endocrine system, if someone spends their entire platform bemoaning a particular hormone and then–magically!–has some new “proprietary” blend supplement to offer you, just don’t.

Please, just don’t.

You're better than that.

You know this isn’t a quick fix.

You know the results are embedded in the work you’re avoiding.

(And for the record, this is just as much for me as it is for you. I’m constantly looking at how I can shed old stories, schemas, and states of mind that no longer serve me. Perhaps at one point they were useful, but now they just hold me back).

HOW

Learn how to profit from the benefits of cortisol while also developing some habits that help you to unwind and press pause… even if it is a Mini Pause 😉.

Make a list of five things you love to do. Big or small. Here are a few of mine for inspo and idea-sparking:

  • Pickleball
  • Ping Pong
  • Walking after lunch
  • Having a morning cappuccino while doing my Duolingo lessons
  • Cross-country skiing
  • Turning on the fireplace in the morning
  • Sitting in my sauna
  • Doing a loving skincare routine at night
  • Giving myself a pedicure or getting one at a salon
  • Having a piece of my favorite chocolate bar with hazelnuts
  • Reading side-by-side with my son in the evening
  • Feeding my sourdough starter

NOW

Cortisol isn’t your enemy.

Cortisol serves an important purpose in your body, and you likely don’t need the latest cortisol-lowering drink mix to manage any spikes you experience.

It’s time for you to listen to your body and realize it’s talking to you from a systems perspective. And while yes, you may feel a sensation, pain, or issue on its own, that’s indicative of something going on in your whole body system that only you can take steps to manage.

What I Recommend

🥵 Hot flashing? Feeling stressed? Cool down or warm up with the Embr’s thermal waves. Use code DRSTEPHANIE to receive a special discount on this chic wearable device.

🤩 Ready for a winter glow-up? I love the soft color kiss and deep skin nourishment of The Golden Secrets Aphrodisiac Oil. Use code DRSTEPHANIE to get 10% off.

😱 Notice hair thinning? Scalp Tonic by Living Libations is my go-to. These bioactive botanical ingredients work! Check out the entire hair care line. This link applies an automatic discount.

🍏 Getting enough collagen? Health Nag created a unique jelly form with higher bioavailability and tastes delightfully like green apples. Your skin, joints, and gut will thank you. Check it out and use code DRSTEPHANIE to get 10% off.

Health Optimisation Summit Comes to Austin

It’s official! I’m speaking at the Health Optimisation Summit in Austin, Texas! I'll be talking about perimenopausal strategies like muscle, meals, and stress management.

Europe’s biggest health event lands in Austin on April 12-13.

You'll hear game-changing health insights from nearly 40 industry-leading experts covering topics from biohacking and nutrition to functional and preventative medicine.

Spend two full days at the Palmer Events Center surrounded by Paleo-inspired wisdom, innovative health tech, and a community that feels like family.

If you purchase your ticket now and use code DRSTEPHANIE, you'll save 10% on VIP or General Admission.

EVEN BETTER! Premium Membership

DON'T MISS OUT! Join other like-minded Bettys in a community where you can get exclusive access and resources.

  • Early and ad-free weekly BETTER! podcasts.
  • Post-podcast commentary.
  • Insights from the guest discussions coupled with recommendations you can use to build habits and routines that support your goals.
  • “Ask Me Anything” episodes.
  • “Dr. Stephanie SOLO” shows.
  • Bonus content.
  • Exclusive discounts on favorite brands.

Subscribe HERE to find a membership option that fits your budget.

Mini Pause #49: Choose Your Stack from These 47 Health Habits

Posted on by stephanie-estima

Special Birthday Edition!

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

I cringe when people subtly imply in the subject of their weekly newsletter that it is their birthday just so people can wish them a happy birthday,

You won't catch me doing that today. 🎉

(This joke was really, like REALLY, funny in my head before writing it out. 😆)

WHY

Every year on my birthday, I like to take myself through a grueling workout with my age as the number of sets I perform in any given workout. It is a promise to myself that takes me several hours to complete, and it’s hard to articulate just how satisfying it is to be able to get through a workout of this magnitude. But I feel like a Queen who has just conquered a new kingdom. 👑

This year, the sets have climbed to 47. Hot damn. 🔥

47 sets in total of the following:

  • Bulgarian Splits Squats: 10 sets (5 per leg)
  • Romanian Deadlifts: 10 sets
  • Good Mornings: 10 sets
  • Narrow Stance ATG Squats: 10 sets
  • Hip Abduction: 7 sets

I’m currently in Vegas, speaking at the A4M Longevity Fest on Female Longevity, and if you’re here, come say hi! I’ll be talking about what it means to age well as a woman.

If you’re not here, I can summarize my talk in a few words: female longevity boils down to getting lean, jacked, and tanned. Everything I have ever talked about is some iteration of this. (I also feel this is a T-shirt-worthy slogan)

Now for my medium and dark roast Bettys, I’d also like to share 47 health habits and principles I have garnered from my formal education, 20-year tenure as a clinician, and just life experience that has often humbled me and ran contrary to my plans.

WHAT

47 RULES (that should absolutely be broken once in a while)

  • Eat upon waking. Collagen in your coffee counts if that's all you have time for.
  • Aim for 30g (or more) of protein per meal, especially at breakfast.
  • Get in touch with your inner protein shake to top up protein.
  • Time your carbs in and around exercise (before and after).
  • Fruits are your friend! Consume them daily.
  • Frozen fruits are not only an economical win, but they often are the most ripe with vitamins and minerals (as they are left on the vine/bush/tree longer before being picked).
  • There are no bad foods, just bad food influencers online.
  • Fast gently and daily (mostly overnight).
  • A great pre-workout is boiled eggs, mayo, salt, and ½ an avocado.
  • Pork is about 10% the cost of chicken and almost the same macros. Truly the forgotten white meat.
  • If cottage cheese can be cookie dough, you, my friend, can be whatever the hell you want.
  • Invest in a good coffee machine at home and stop buying rat poison from Harbucks and Bumkin Donuts.
  • Eat chocolate.
  • If you overeat, what’s often more detrimental than the caloric intake is how you treat yourself over it. The stress response is worse than the actual deed.
  • When you talk to yourself, ask, does this pass the friend test? Would I speak to my friend in this way? Or would my tone–one of forgiveness and grace–go up for her? If so, speak to yourself like you are a friend.
  • With any lofty goal, triple the amount of time you have originally allotted for it. Want to lose 10 lbs in two months? Make it six months, and allow yourself to become the person who can lose 10 lbs gently and keep it off.
  • You are not behind, and there is no rush. You are exactly where you need to be.
  • Approach any problem worth solving like it’s a guarantee of success. How would you act differently if you knew it would all be ok in the end?
  • Love yourself enough to take your damn time. Queens do not rush.
  • Do you remember the person who had the best body the last time you were on a beach? Me neither. Wear the damn bikini.
  • Take pictures with your kids. You are worth remembering exactly as you are now.
  • You are not broken. Maybe a little bent. But such is life. We are all a little bent.
  • Make your daily goals the focus, not the outcome, if you want to lose the 5 lbs (outcome). Stick to what has to happen every day (sunshine, walks, getting to the gym).
  • You don't need to kill yourself in the gym to get results.
  • There is a 60/20/20 rule I have observed in the gym. 20% of the time you will have an awesome workout, 20% of the time you will have a terrible workout, and 60% of the time, it will be a regular workout. Show up for ALL of them.
  • Cute gym outfits are directly proportional to how well you perform in the gym (this has been my n of 1 observation at least!)
  • How you treat your body now will dictate how your body will treat you later.
  • Lift weights to approximate failure.
  • Don't worry if the weights are “heavy” or not. Pick a weight heavy for YOU so that you can barely complete the last rep.
  • Always do a full range of motion until you cannot anymore. Then do long-length partials until you're done, like dinner.
  • Invest in grips. Your deadlifts will never be the same. Pinky promise.
  • Never, ever, ever skip a workout. Treat the gym like church. Because your body is the temple in which you reside. Worship her.
  • Track your cycle (if you have one).
  • Track your symptoms (mood, energy, sleep) if you do not.
  • Speak to your doctor about hormones if you think you need them. You deserve the conversation.
  • Boundaries are an act of self-love.
  • Recovery is an act of self-love and becomes more important as you age.
  • Going to bed early is an act of self-love.
  • Closing your computer and engaging in the natural world is an act of self-love.
  • Carve out thinking and journaling time. We have become such a reactive society that it’s harming our bodies and minds. Let’s reclaim the art of thinking and sitting in our bodies.
  • Create an evening routine for skincare, hair serums, and a distinct transition from day to night.
  • Mouthtape for better jawlines, nose appearance, and breathing overnight.
  • Invest in blackout blinds or a sleep mask.
  • Sleep in on Sundays.
  • Learn how to do your nails (and save a literal fortune).
  • Plan a trip away next year (either alone or with your partner/family), so you have something to look forward to. Day trips, weekend trips, or anything you have wanted to experience! For me, it is a trip to a thermal spa I have been wanting to go to.
  • (And perhaps more for me than you)–don’t take yourself so seriously. Emulate the awe and joy from your children and re-enact that in your daily life.

HOW

Take some time to luxuriate over this list and see if anything resonates.

If anything calls to you, think about how you might work towards incorporating it into your already full and important life.

NOW

What have I missed? What would you add? Reply to support@drstephanieestima.com and tell me!

What I Recommend

Protein & Collagen

Protein and collagen are my daily go-tos. With Equip, it’s an easy win because they offer high-quality, grass-fed versions in scrumptious flavors. My current protein favorite is Salted Carmel. It’s crazy good. For collagen, I always reach for the chocolate (and add it to my morning coffee.

Equip designed a custom B2G1 sale (three days only!) just for my Bettys that combines these two essentials.

  • Buy 2 Bags of Prime Protein, Get 1 Bag of Grass-Fed Collagen FREE
  • December 18, 19, 20 ONLY
  • Visit https://www.equipfoods.com/DRSTEPHANIE
  • Add two bags of Prime Protein (any flavors) AND one bag of Collagen (any flavor) to your cart.
  • Enter discount code DRSTEPHANIE at checkout.
  • The Collagen price will adjust to $0.
  • Both new and repeat buyers can get this deal!
  • Subscribe & Save orders excluded.

Gift of Health Guide

You’ll find special discounts on products that support and improve your health, your fitness goals, your recovery practice, and your skin health. Start Gifting!

Now Open: EVEN BETTER! Premium Membership Subscription

Don’t Miss Out! Founding member pricing–monthly, annual, or lifetime options–ends December 31. SUBSCRIBE TODAY!

Here’s what’s new for members this week:

  • December’s AMA was LIVE with Dr. Stephanie on Dec. 10. She answered questions from members and the live audience. If you missed it, the recording is available on the membership dashboard.
  • The members-only podcast (ad-free & early release) with Dr. David Spiegel went live. The episode covers the topic of clinical hypnosis for performance, stress, and trauma with an app you can use at home! You’ll also hear Dr. Stephanie’s end-of-show commentary that’s exclusive to members!

DON'T MISS OUT! Join other Bettys in the EVEN BETTER! community.

  • Early and ad-free access to the weekly BETTER! podcasts.
  • Private “Ask Me Anything” episodes based on member questions.
  • Dr. Stephanie “Solo” shows for members only.
  • Insights from the guest discussion coupled with recommendations you can use to build habits and routines that support your goals.
  • Downloadable action guides. Coming Soon!
  • Bonus content.
  • Exclusive discounts for brands I love.
  • Being part of a community with like-minded Bettys!