Mini Pause #112 | She asked me for my secret to a flat tummy and big booty

Posted on March 7, 2026March 5, 2026 by stephanie-estima

A woman came up to me at the gym this week and asked me what I was doing to get a flat stomach with such a big booty.

(And I was like, hold my beer intraworkout ketone drink¹ and let me tell you!!)

She told me that she had been struggling for years to get rid of her belly and grow her glutes, but was finding it incredibly hard and frustrating.

After channeling my inner Nancy Drew, I solved the case:

She just turned 40, and the strategies she used to rely on for weight management don’t work anymore.

She eats 1100 calories a day.

Her only activity is her hour at the gym.

She sits at her desk for the rest of the day.

The Verdict: Girlfriend is STARVING.

I told her about my lifting program to show her what I do in the gym, but I had to be honest with her… most of the things I swear by to get results are centered around recovery.

Recovery is not a break from the work.
Recovery is the work.

I gave her the rundown on devoting myself to repair as much as (if not more than) my workouts:

I eat carbs! Breads, potatoes, rice, fruit… bring it all on.

I get sufficient protein and supplement² with protein powders to be extra sure.

I eat ~2000 calories on leg days to build that peach.

I sleep in a haven³ with my cold, dark, silent bedroom.

I walk daily⁴, aiming for 10,000 steps.

She really seemed resistant, especially to the idea of eating more carbs and total calories, and I felt for her. Once upon a time, many moons ago in a land far, far away, I was her.

And even though I’ve been living, breathing, and teaching strength and muscle growth for literal decades, that old programming still pops into my head every now and then.

No matter what you know to be true, it can be tough to completely silence the burn, burn, burn mantra we were taught as young women. Get on that damn elliptical and punish yourself with repetitive, boring, steady-state motion until you’ve earned back the calories you dared to spend on lunch. Push yourself to get smaller.

Now that we’re grown-ass women dedicated to building bodies that will carry us as we age, we need to right the ship.

Repeat after me: Muscle doesn't grow in the gym, it grows when you rest it.

[💧 Start your recovery with my Hydration Recovery Cheat Sheet]

Recovery is the ultimate tool for body composition and building a body that feels safe to inhabit… and it’s not just about your muscles.

There are 4 types of recovery to consider:

Muscular Recovery
Muscle protein synthesis peaks roughly 24 to 48 hours after resistance training.

If you’re new to training or coming back after a long break, it might take longer to reach that peak. For the Barbell Bettys who are training regularly, you’re looking at 1-2 days.

If you train the same tissue intensely every day, you interrupt the repair process that makes muscle grow.

👉 Do this: Strength train with a 4-day split. You give your main working muscle a solid week off between focused training days while you work on the rest of that bod.

Connective Tissue Recovery
Tendons and ligaments adapt more slowly than muscle. Collagen turnover is slower. Blood supply is lower.

It’s why your quads feel like they could push more weight, but your knees are the limiting factor in your squat.

It’s why your glutes feel fine, but your gluteal tendinopathy doesn’t. (If you’ve never had the pleasure of experiencing this, I’m thrilled for you – this is one of the most common, chronic, and excruciating tendon injuries in women over 40.)

👉 Do this: Distribute your protein across the day, eat enough carbs to support tissue remodelling, and avoid fasting before a strength training session. Give your body fuel to work with!

Nervous System Recovery
High-intensity intervals, heavy lifting, and chronic stress all activate the sympathetic nervous system.

If your resting heart rate is elevated, HRV is chronically low, and you wake up at 3:17 a.m. wide-eyed… Betty, you need a break.

👉 Do this: Add deep breathing, restorative movement (think walks, yoga, stretching), weighted blankets, essential oils, massage therapy, cuddles with someone cute, or a cup of chamomile tea. Not every day is a Norwegian 4×4!

Hormonal Recovery

Undereating (1100 calories is definitely undereating) + overtraining = increased cortisol.

Chronically elevated cortisol impairs thyroid conversion, disrupts progesterone, and worsens insulin sensitivity. As women in midlife, we have enough hormonal math to think about. Cortisol is something we can get a hold of.

👉 Do this: Eat. (Ahem… sorry, let me try that again…) EAT! Food is fuel. You can’t make something out of nothing. When you tell your body you’re starving, it will behave accordingly.

[✨ Grab my free Carbs + Protein Cheat Sheet.]

Bottom Line: You don’t get a sticker for running yourself into the ground.

You get your Bounceback Betty status when you prove your devotion to your 80-year-old self by learning how to recover, adapt, and grow.

¹ Use code BETTER for 25% off clean, caffeine-free ketone drinks at Kenetik.

² Use code BETTER for 20% off your first order of the tastiest Equip protein.

³ Use code BETTER for 20% off your sleep sanctuary at Cozy Earth.

⁴ Use code BETTER for 10% off my favorite barefoot shoes from Saguaro.

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

Disclaimer: The information included in a newsletter, email, or on drstephanieestima.com is intended solely for educational purposes. It does not replace a direct relationship with your licensed medical provider and is not intended to diagnose, treat, cure, or prevent any disease.

Affiliate Disclosure: Products mentioned in a newsletter, email, or on drstephanieestima.com, may be part of an affiliate agreement in which Dr. Stephanie Estima receives a small commission on the sale of an item you purchase.

Mini Pause #94: HITT vs. SIT: The Smart Woman’s Guide to Sprinting After 40

Posted on October 30, 2025November 20, 2025 by stephanie-estima

I read a stat recently that stopped me cold: 95% of people never sprint again after age 30.

And yet, sprinting — true high-intensity work — is one of the most powerful ways to preserve lean muscle, boost fat metabolism, and improve mitochondrial health in midlife.

For women navigating perimenopause or menopause, sprinting isn’t about speed or punishment. It’s about preserving power. The ability to move, recover, and thrive — not just survive.

Before you freak out and stop before you start, sprinting does not necessarily mean running.

If running isn’t for you, sprinting can happen on a rower, a bike, or any cardio machine you love. You will never beat a CAROL Bike for sprint training, and since that’s what I use for my sprints, it’s what I use as the example in the article below.

In this article, we’re going to dig into the differences between HIIT and SIT training, and I’m going to do my very best to bust your fears and myths around sprinting so you can kick butt and reap the benefits.

HIIT vs SIT: What’s the Difference?

High-Intensity Interval Training is what you’re used to doing to get your heart rate up high and fast, and then take a quick breather in between bursts. And I’ll tell you right now that the HIIT classes at the gym are not true HIIT. PMC

Sprint Interval Training is maxing out your max-out. You’re going as hard as you physically can, and then pushing a teensy bit past that to keep yourself honest. Your work is shorter, recovery is longer, and you’ll curse the day you read this blog… until you’re done. Then you’ll send me a fruit basket. MDPI

Here’s a quick guide you can screenshot for later when you question whether I actually told you to go 100%.

HIIT (High Intensity Interval Training)

Intensity: 85-95% of max effort
Duration: 1-4 minutes
Recovery: Equal or shorter rest
Feel: Hard, controlled

SIT (Sprint Interval Training)

Intensity: 100% all out
Duration: 10-30 seconds
Recovery: 2-3 minutes
Feel: Brutal, exhilarating

Both HITT and SIT raise VO₂ max (your body’s ability to use oxygen efficiently) and both are far more time-efficient than steady-state cardio.

The main difference is effort. HIIT feels tough. SIT feels like your soul briefly left your body. (Don’t worry – it always comes back.)

Why Sprinting Is So Effective for Midlife Women

Okay, so you’re still not convinced that sprinting is for you. I got you.

Have you ever hated the taste of something and then come around to it when you realized how good it makes you feel? People have this phenomenon with protein powder, collagen, creatine, electrolyte powders, and even some standard fruits, veggies, and meats.

There’s a switch that flips in the brain where your brain can convince your body you like it because it’s good for you.

We’re going to do that right now.

Here’s a whole bunch of ways sprinting is going to give you a leg up on life:

Fat Loss & Hormones
Sprints trigger adrenaline and noradrenaline surges that mobilize fat stores and increase growth hormone. They also stimulate myokines like IL-6, which direct fat breakdown toward working muscles for fuel. PubMed PMC

Better Glucose Control
HIIT and SIT improve insulin sensitivity by upregulating GLUT4 transporters. Think of them as doors that help glucose enter muscle instead of fat tissue. PMC Translation: less belly fat, better energy.

Mitochondrial Upgrades
Intervals drive mitochondrial biogenesis… literally creating new, more efficient mitochondria. Studies show a 25–35% increase in mitochondrial content after just six sessions. Cell power, baby! PMC

Preserving Type II Muscle Fibers
Sprinting recruits and maintains fast-twitch muscle fibers, which decline with age. These fibers keep you stable, strong, and metabolically flexible. PMC

Who Is Sprinting For?

In the same way I wouldn't have a newbie in the weight room start with a barbell back squat, I wouldn’t start a new sprinter on SIT. I’d hit them with a HIIT to build tolerance and technique.

Once you master HIIT, you can layer in SIT if you enjoy very intense work (I knew we were friends for a reason!) with a laser focus on recovery. PMC

I personally do Norweigan 4x4s (see below for more detail), which is a form of HIIT training every Monday, and SIT intervals on Thursdays.

There Are No Prizes for Punishment

Now, for all my Type A’s reading this, more isnt always more. I want you to think about flirting with and dating sprinting and Zone 5 cardio, but falling deeply in love and in a committed relationship with Zone 2.

You shouldn’t be sprinting every day. 1-2 sessions per week TOPS is all that is required. Don’t be a hero. It will only hurt you in the end.

Remember cortisol will rise with effort and duration.

Both HIIT and SIT are acute stressors in a good way. If you are adhering to no more than 2x/week and using recovery as the levers for adaption, congratulations, you get a gold star in your chart! Anything more than that and we are risking injury, sleep quality and chronic cortisol elevation.

Why the Bike Wins

Cycling is the gold standard for HIIT and SIT – especially in midlife. It’s low-impact, easy to scale, and safe for joints. SpringerOpen JOSPT

I use the CAROL Bike and will likely never use anything else because it’s just that magical. It’s an AI-powered system that personalizes resistance, monitors your VO₂, and automatically adjusts intensity in real time.

It’s like having a cardio personal trainer who never forgets your data or your recovery window.

Copy my workout and do 4×4 Norwegian Intervals on the CAROL Bike:

4 minutes hard (85–95% HR max)
3 minutes easy recovery
Repeat 4 times

How to Sprint on a Bike

Let’s break it down even further into a 20-25 minute HIIT workout.

Step 1: Fit
Make sure the bike is fitted well to your height.

You want knee flexion ~25–35° at the bottom of the stroke. Your legs should not… I repeat… should NOT ever be full extended.

If your saddle is too low it can increase patellofemoral stress (the notch where the kneecap sits in the thigh bone). If it’s too high it can irritate hamstrings and calves because they are being pulled too long during each stroke.

Adjust and make sure you are comfortable before you go hard.

A good rule of thumb is to stand next to the bike and set the seat at about hip height. Then you can make some micro adjustments if needed from there.

Step 2: Warm-Up
Nice and easy, just getting your legs, lungs, and brain ready for what’s to come.

Aim for 5-8 minutes.

Step 3: Main Course
Hit those Norweigan 4x4s. They’re a classic VO₂ max builder and my current obsession. PubMed

Step 4: Cool Off
Crank it down to a very easy cycle to recover.

Step 5: Progress
After 4-6 weeks of rocking this workout, add in 1-2 intervals or raise the work intensity by amping up your wattage slightly.

I personally prefer to raise my baseline wattage and keep the 4×4 pattern. I’m here for a good time, not a long time.

Strength Is the Other Half of the Equation

HIIT and SIT are only half the story. The other half is the working the type 2 muscle fibres that only strength training can give you.

You need strength training to protect the joints, tendons, and fast-twitch fibers that make sprinting sustainable. PMC+1

That’s where LIFT comes in – my evidence-based strength program for women in midlife.

Two to three LIFT sessions per week build the scaffolding your body needs for resilience and recovery.

So, if you’re looking to work out 4-5 days per week, it might look like this:

Monday: HIIT Sprint
Tuesday: LIFT Upper Body
Wednesday: Active Recovery Day
Thursday: SIT Sprints (or HIIT if you’re building up to SIT)
Friday: Active Recovery Day
Saturday: LIFT Lower Body
Sunday: Optional Additional LIFT OR Active Recovery Day

Recovery Is a Training Skill

Protein. Sleep. Rest days. You can’t out-sprint your recovery capacity.

Take at least three days between sprints, avoid back-to-back HIIT sessions, and honor the “Push, then Pause” cycle. Your fascia, hormones, and nervous system will thank you.

It can be a bit of a psychological block for some, but in the spirit of saving your joints from injury, learn from my mistakes. I have totally been that fool who didn't think she was subject to the laws of human mechanics and blasted through my maximum recoverable volume and poof! Injured.

The Takeaway

Sprinting is not a young woman’s game. It’s a longevity strategy.

It trains your mitochondria, your muscles, and your mindset to handle intensity and recover from it.

Start where you are. Use a smart tool like the CAROL Bike. Build your base with LIFT.

And remember: You’re not chasing youth. You’re training for power.

WHAT I'M LOVING THIS WEEK

LVLUP Health – Hormone Harmony

When my hormones first started shifting in perimenopause, I felt like my body had changed the rules overnight. I was doing everything “right” – lifting, sleeping, eating well – but still felt off.

If you’re nodding your head along with me, I want you to give Hormone Harmony from LVLUP Health a go.

It’s not a band-aid. It’s a systems-level formula that supports estrogen metabolism, insulin sensitivity, and cortisol balance so your hormones actually cooperate again. It’s helped me (and so many other women) feel steady, focused, and like ourselves again.

Use code DRSTEPHANIE for 15% off at LVLUP Health.

Young Goose – Youth Reset Serum¹

As estrogen dips, our skin loses collagen, elasticity, and that luminous “I’ve got this” glow. Annoying? Yes. Doomed? No way.

Young Goose’s Youth Reset Serum rebuilds skin from the inside out by restoring NAD⁺ and cellular energy – the same pathways I’m always going on about for muscle and brain health.

With spermidine, copper peptides, and resveratrol, it triggers real regeneration, not just surface hydration. My skin feels stronger, more resilient, and a little defiant of the aging script.

Use code BETTER for 10% off at Young Goose.

Timeline Nutrition – Mitopure²

You can’t out-hustle mitochondrial decline – trust me, I tried.

Mitopure from Timeline Nutrition helps renew your mitochondria through urolithin A, a compound that literally cleans out damaged energy cells and replaces them with stronger ones.

Since taking it, I’ve noticed better recovery, fewer afternoon crashes, and steadier energy. It’s like giving your cells a performance tune-up… and who doesn’t want that in midlife?

Your energy deserves this upgrade. Choose from Timeline Nutrition Mitopure’s gummy, softgel, or powder form, and use code BETTER for 20% off your first order.²

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

Notes:

1. Dr. Stephanie’s Young Goose code works for all orders, not just one-time purchases. Ships globally except to Spain. Code cannot be combined with other promotions.

2. Timeline: Ships to the US, CA, UK, Switzerland, Germany & France. For Prime Day this is only available in the US. Dr. Stephanie’s code works for onetime use or subscription.

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

Posted on September 13, 2025 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.

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

Posted on June 14, 2025November 20, 2025 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.

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 April 25, 2025April 26, 2025 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. 👟
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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 #66: Why You Shouldn’t Always Listen to Your Body

Posted on April 19, 2025 by stephanie-estima

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

Our bodies often mislead us, nudging us toward overeating, under-exercising, or mistaking thirst for hunger. Surprisingly, elevated cortisol from poor sleep can enhance strength training by reducing perceived effort, and lifting during the luteal phase of your menstrual cycle is especially beneficial.

WHY

Our evolutionary wiring prioritizes energy conservation and calorie intake for survival. These biological instincts often clash with our modern wellness goals, tricking us into consuming more calories and being less active than we need to be. Additionally, hormonal shifts and sleep disturbances, common in perimenopause and menstrual cycles, further skew our internal signals.

WHAT

Common ways our bodies trick us:

Hunger masking as thirst (leading to unnecessary calorie consumption) 🤤
Fatigue signaling you to skip workouts (promoting inactivity) 🥱
Cravings for high-calorie comfort foods under stress (often due to increased cortisol) 🍕
Avoiding challenging workouts because they “feel too hard” 😭

Interestingly, elevated cortisol from a poor night's sleep can sometimes be beneficial, as it reduces your perception of heaviness during strength training sessions, potentially improving performance temporarily.

During your menstrual cycle, specifically the luteal phase, consistent strength training helps manage PMS symptoms, supports mood regulation, and maintains muscle mass.

HOW

Practical strategies to counter misleading body signals:

Hydrate first if you're hungry, then assess if you're truly hungry. 💧
Schedule workouts proactively to avoid deciding based on fatigue levels. 📆
Recognize cravings related to stress and cortisol—opt for balanced, protein-rich snacks. 😋
Leverage days of higher cortisol (after poor sleep) strategically for strength workouts, recognizing reduced perceived exertion. 💪
Maintain regular lifting routines, particularly in the luteal phase, to support hormone balance, energy levels, and overall mood. 🏋️‍♀️

NOW

Notice … have these tricky body signals ever confused you on what to do?

➡️ If you're hungry:

Try drinking some water with electrolytes and waiting 15 minutes to see if the “hunger” persists.

➡️ If you've had one bad night of sleep:

Use it to your advantage and use all those stress hormones for a great strength training session.

➡️ If your menstrual cycle feels awful:

Lighten the weights, but add volume in terms of reps and sets. This will release more anti-inflammatory compounds, helping to improve both your mood and your body.

What I Recommend

RED LIGHT SOLUTIONS FOR MIDLIFE HEALTH & RECOVERY

If you want to improve your skin, speed up your recovery, and enhance your sleep, red light is your midlife go-to. I depend on BON CHARGE devices because they deliver the targeted support and healing I need during perimenopause.

Here are a few favorites I recommend: Shop the Easter Sale Now to see all the choices and save 25%.

Red Light Face Mask + Red Light Neck & Chest Mask: My skin has never looked better!
Infrared Sauna Blanket: Targeted (and cozy!) relief after a hard leg workout in the gym.
Infrared PEMF Mat Max: When I’m stressed, have scrimped on sleep, and am worn out from work demands, this mat with its grounding frequencies is my saving grace.
Red Light Panels: These are the newest additions to my midlife recovery toolkit. The Mini Red Light Therapy Device is great for spot-healing aches and pains, while the larger Super Max benefits my whole body after a workout or before I go to bed.

BON CHARGE offers a red light device to fit your health needs and your budget. You’ll get 25% off storewide automatically applied to your order when you shop the Easter sale now through Monday, April 21, 11 p.m. EST.

VENISON FOR THE WIN: BEST PROTEIN-TO-CALORIE RATIO OF ANY RED MEAT

I've recently discovered what might be the most efficient protein source for hormonal health and metabolic flexibility. Maui Nui Venison provides the highest amount of quality protein in the fewest calories of any red meat–nearly twice the protein-to-calorie ratio of conventional beef. For women navigating hormonal shifts, this efficiency means supporting essential hormone production without excess calories that can trigger insulin resistance. Maui Nui’s wild-harvested, stress-free approach preserves compounds critical for thyroid function and metabolic health.

Visit mauinuivenison.com/stephanie and experience what truly wild protein can do for your hormonal balance. The nature of their work limits supplies, so secure your access to this amazing nutrition now.

KEEP WELL HYDRATED WITH BALANCED ELECTROLYTES

Now that spring is in full swing, I'm walking outside more. With the warmer temperatures, I have to remember to up my hydration, including proper electrolyte balance. This is where most people fall short. LMNT makes it easy with their single-pack flavor add-ins, which contain the balanced levels of sodium, potassium, and magnesium you need for optimal hydration.

Grapefruit is my personal spring flavor of choice, but Watermelon is my entire family’s favorite! Find your favorite flavor at LMNT and get a free sample pack with any purchase.

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

Stress Speeds Up Skin Aging–These 4 Tips Slow It Down

Posted on March 9, 2025March 9, 2025 by stephanie-estima

You can’t out-moisturize a stressed-out system.

All those fancy serums and creams won’t save your skin if stress is running the show. When hormones shift and life keeps moving at 100mph, you must tackle the problem from the inside out.

Stress is a full-body biochemical reaction. When you’re constantly on the go, juggling work, family, and life, your body releases cortisol, the primary stress hormone. In small doses, cortisol is helpful. But when it stays elevated (hello, modern life), it breaks down collagen, slows down skin repair, and ramps up inflammation.

And if you’re in perimenopause or menopause? Estrogen is declining, too, which means your skin is already losing hydration, elasticity, and the ability to bounce back. Add chronic stress into the mix, and suddenly, your skin is thinner, duller, and more prone to fine lines, sagging, and sensitivity.

Beyond the signs you see on the surface, stress is working overtime at the cellular level to accelerate the process. Chronic stress leads to an accumulation of senescent cells—also known as “zombie cells.” These dysfunctional cells stop dividing, but instead of dying off as they should, they linger, pumping out inflammatory signals that weaken the skin’s structure and speed up aging.

Translation? The more stressed your system is, the harder it is for your skin to repair, renew, and stay strong.

You can’t avoid stress completely, but you can change how it impacts your skin. Here’s what works:

Regulate cortisol with movement. Strength training, walking, and breathwork can help reduce stress hormones.
Fuel skin from the inside. Protein, healthy fats, and micronutrients like vitamin C and omega-3s support collagen production and fight inflammation.
Prioritize deep, quality sleep. Your skin repairs itself overnight, but only if you’re getting actual sleep. Aim for 7-9 hours and avoid blue light before bed to keep melatonin levels in check.
Target skin stress at the cellular level. I’ve been using OneSkin’s line of peptide moisturizers and sunscreens. Their proprietary OS-01 peptide combats the effects of stress-induced aging by switching off dysfunctional, senescent cells, helping to boost your skin’s natural repair process. [**]

Your skin doesn’t have to be a casualty of stress. The sooner you take action, the better your skin will hold up—through perimenopause, menopause, and beyond. Support your body, regulate your stress, and give your skin the tools it needs to stay strong.

Because aging is inevitable, but how you age? That’s up to you.

I'm offering an exclusive discount to make it easier for you to take that first step. Visit oneskin.co and use my code DRSTEPHANIE to get 15% off your first order.

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

Posted on February 12, 2025February 16, 2025 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 #38: How Hormones Affect Weight Loss And Fat Storage

Posted on October 4, 2024October 5, 2024 by stephanie-estima

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

Cortisol is usually your bestie, reducing inflammation, feeding your cells, and keeping blood pressure regulated when released in short spurts.

However, when stress is prolonged, you can begin to accumulate fat around the belly, become more puffy and inflamed, and it negatively affects sleep.

I have a favorite moniker (that I may or may not turn into a T-shirt) to counteract long term stress:

Hydrate
Meditate
Ma3turbate

WHY

Many (many) hormones affect our metabolism and our proclivity for fat loss or fat gain. Today we will look at a cortisol that you can get in check almost immediately to help steer the body toward letting go of fat rather than storing it.

It’s imperative as you read this to understand there are no good or bad hormones. I say this specifically because so many people demonize hormones like cortisol, glucose spikes and subsequent insulin release like it is a vampire being caught in the sun.

Say it with me now…all together:

CORTISOL IS NOT BAD.
GLUCOSE SPIKES ARE A NORMAL PART OF HUMAN PHYSIOLOGY.
CARBS DO NOT MAKE YOU FAT.

What I am going to present are scenarios where chronic, unresolved distress can cause a necessary adaptation in the body where we hold onto fat. We are not going to demonize the adaptation, but rather love ourselves enough to change the internal and external environment in which that (appropriate and necessary) adaptation happened.

WHAT

Let’s start with our favorite anti-hero, cortisol.

Cortisol is part of a group of hormones called “counter regulatory hormones.” A counter regulatory hormone is one that basically opposes insulin, and is catabolic in nature. The catabolic effect is often to cause stored glycogen to be released into the bloodstream as glucose, but it extends to other fuel sources as well, like making sure we have adequate amino acids and fatty acids for our bodies to function.

For my Dark Roast Bettys who want to know the other hormones in this category: glucagon, vasopressin, growth hormone, epinephrine and norepinephrine would all be considered counter regulatory as well.

Cortisol is your bestie, always on the lookout for how to reduce inflammation, provide your cells with food, and maintain a healthy blood pressure. In short spurts, cortisol can help boost your immunity and limit inflammation and stress.

Emphasis, double underline and highlight the words “in short spurts.”

As a side note, whenever I’m feeling lonely or even overwhelmed, I remember that, at any given moment, the 1.8 trillion cells that make up my immune system are ready and willing to die for me at a moment’s notice. So are yours. Your body is incredible and you literally have an army at your disposal that would die for you. Let that sink in!

The effects of cortisol can turn into maladaptation if you are:

Under a lot of emotional stress
Injured or over trained
Not sleeping well
Have chronic pain

Hmm… Sounds like perimenopause, doesn’t it!

The energy cortisol was once helping feed your muscles now becomes unnecessary and excessive, which can lead to undesirable fat accumulation.

Excessive chronic stress often leads to fat deposition in the midsection, sometimes aptly named “cortisol belly.”

HOW

Recognizing your eye roll before I even say “stress management,” there are a few actionable items that don’t mean hours in a therapist chair and thousands spent (although if that works for you–keep doing it!)

Here are a few suggestions:

Drink more water.

By the time you realize you’re dehydrated, it’s often too late. I personally struggle with water intake if it isn't flavored. You can add some LMNT to the water to help with the boredom of plain water and to help your body hold onto the water and reduce muscle cramping

Go for a 10-minute walk.

When I am getting agitated about something, 93.2% of the time it’s because I haven't moved in a few hours. Yes, I work out, but I too often catch myself falling into the trap of sitting for extended periods of time in front of my computer. This tip is as much for me as it is for you.

Start a luxurious evening routine.

Luxurious doesn't mean expensive. Luxurious means meditative, calming and centering. This helps set the tone for winding down and helps you transition from a hectic day into a deep slumber. You can anoint your face and body simply with olive oil if you like (and what I often do!).

For those who want to know what products I use, I layer a few face products in the evening: The Golden Secrets Youth Facial Oil (use code STEPHANIE10) and Timeline Night Cream (use code STEPHANIE) are two of my current favorites. I also have a tub of olive oil for my body.

Orga3m.

Can I say that without Google throwing this into spam? Welp, here goes. If there’s one thing we women can and should be doing on the regular, it's the big O. It’s called se3ual healing for a reason because it’s a mechanical and often emotional release of stress from the body. Your womb is the ultimate alchemizer–it can turn sperm into a baby, and it can release pain in the form of pleasure.

I wrote an entire chapter in The Betty Body on the brain and physical benefits of climaxing for women. Toys, fingers, lube, partners–self pleasure is the ultimate de-stressor.

NOW

So, essentially you can hydrate, meditate, and ma3turbate. Or all three! Pick your pleasure, and try it this week.

For more resources, take a listen to my top favorite BETTER! podcasts on the benefits of female sexuality:

Dr. Laurie Mintz (on becoming cliterate)
Emily Fletcher (sex magic)
Kim Anami (on the well F’d woman)

And Dr. Kelly Casperson and Dr. Kelly Brogan will be coming on the show soon discussing similar themes!

Question of the Week

Q: I have been lifting heavy and started experiencing hip pain. A recent MRI shows that I have a tear in my labrum. I am looking for lower body exercises that won’t irritate my labrum tear.

“RDLs seem ok but lunges and squats are not comfortable. I’m so sad this was supposed to be the year of the butt for me!
I also think I saw you mention working with someone who helped make sure your form was perfect to avoid injury. What sort of person could I look for to help me with form (personal trainers are def hit or miss). I love your newsletters and your posts. You are inspirational with all your gym lifts!”

Thank you for writing in, Kimberly. This will be hard to answer because I cannot see the labral tear but if RDLs seem good it can still be the year of the butt for you!

Actually, RDLs are one of the best exercises for glute and hammie growth. The trick is making the movement all on the hip hinge and eliminating the involvement of the lower back.

A proper hip hinge has the following criteria:

As you are lowering the barbell (or weight), imagine your butt going as far back as it possibly can.
When it cannot move back any further, that is where you stop the movement. If you’re holding a barbell, it will be somewhere around your mid-shin. The most common mistake is that people continue to lower the bar/weight despite the booty not moving back any further. This engages the erector spinae back muscles, which you do not want.
The other thing is to bend your knees a little more than you are likely doing. This will help concentrate the tension in the glutes and hammies.

Depending on where the labral tear is you might also find Sumo Deadlifts comfortable, as well as Sumo Squats. Both of these position your legs at 45 degrees or greater external rotation of the femur. This can heavily bias glute growth, too.

You can try hip thrusts, keeping in mind the majority of the work happens when the glutes are in a shortened position. This is not ideal as an exercise on its own, but coupled with some of the other exercises, it’s a great finisher as you will really “feel” it.

I haven't worked with anyone in a long time, and quite frankly I’m overdue. I draw on my extensive education in biomechanics, my own decades of lifting, and how my own body operates. For example, I have long femurs and have to hinge more at my hips during a squat. It looks uglier, but I otherwise can’t get low enough if I do not.

My best advice is to interview personal trainers, ask local chiropractors (who are generally some of the fittest doctors on the planet) and physical therapists. They will be able to contribute to your rehab and will often have a lot to say about program design.

Fun side note: When I was in chiropractic school, the students (who were all jacked and lean) wanted to create a Doctor’s Olympics with different professions battling it out. If I was a betting gal, it would be on the chiropractors. We are generally beasts who love exercise. I bring this up because it might help with your doctor selection. If your doctor is not lifting, or keeping fit in a way they love, you have to question how they can possibly advise or help you get better.

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: CAROL Bike

All my Bettys know how much I love my weights. But that doesn’t mean that I skimp on cardio—it has an important place in my fitness routine. I’ve been using the CAROL Bike since last year and love it for zone training because I can choose a slower steady-state cadence or a sprint.

It's an AI-powered tool that understands and adapts to your body's needs. Just two 20-second sprints three times a week has been scientifically proven to deliver superior health and fitness benefits compared to regular exercise—in 90% less time.

Research also shows that just these three short workouts reduce the risk of type 2 diabetes by 62% and lower blood pressure by 5%. And you can improve your VO2max by 12% in 8 weeks. That means turning the clock back a decade on your main measure of fitness.

Learn more about the CAROL Bike and save $100 with the code DRSTEPHANIE.

Now Open: EVEN BETTER! Premium Membership Subscription

Members have immediate access to numerous content pieces, with more coming online. The membership benefits were designed with input and insights from my community of women. Here's what you'll find within the membership:

Early and ad-free access to the weekly Better! podcasts.
A downloadable action guide for each podcast episode.
Private “Ask Me Anything” episodes based on member questions.
Surprise guests and solo shows only for members.
My insights from the guest discussion coupled with recommendations you can use to build habits and routines that support your goals.
Bonus content beyond the podcast episodes.
Exclusive discounts for brands I love.
Being a part of a community with like-minded Bettys!

There are several introductory membership options to fit any budget. Subscribe HERE

P.S.

JOIN THE THRIVING IN PERIMENOPAUSE & MENOPAUSE SUMMIT

I’m excited to let you know about a 5-day FREE online event featuring over 40 of the world’s top experts in women’s health and hormones. I’m so honored to be a speaker at the Thriving in Perimenopause and Menopause Summit.

My good friend, Dr. Mariza Snyder, a renowned hormone expert herself and best-selling author of “The Menopause Solution” is the host. She’s gathered people who are at the forefront of perimenopause and menopause research and care and asked them all your most pressing questions—all you have to do is listen in! Register HERE, before all the free spots are filled.

Air Quality: The Silent Guardian of Your Sleep and Hormonal Health

Posted on March 9, 2024March 9, 2024 by stephanie-estima

As women, particularly those of us over 40, we’re often vigilant about our diet, exercise, and mental well-being. Yet, there’s a silent factor significantly impacting our health that deserves our attention: the quality of the air we breathe, especially at night.

The Links Between Air Quality, Sleep, and Hormonal Balance

Air Quality and Sleep

The Hidden Disruptor: Poor indoor air quality can be a hidden disruptor of sleep. Pollutants like dust, allergens, and chemical vapors can irritate the respiratory system, leading to disrupted sleep patterns.
Deep Sleep and Clean Air: Studies suggest that cleaner air can enhance the quality of sleep by reducing the risk of airway irritation and facilitating easier breathing.

Impact on Hormonal Health

Cortisol Levels: Poor air quality can stress the body, leading to elevated cortisol levels, which can disrupt other hormonal balances.
Estrogen and Air Quality: Research indicates a link between air pollution and estrogen levels. Pollutants can mimic or disrupt hormonal activities, potentially affecting menstrual cycles and menopausal experiences.

Specific Concerns for Women Over 40

As we age, our bodies become more sensitive to environmental factors. Women over 40 may experience more pronounced effects of poor air quality on their sleep quality and hormonal health.

Strategies for Improving Indoor Air Quality

Regular Ventilation: Ensure your living spaces are well-ventilated. Open windows, when possible, to allow fresh air circulation.
Air-Purifying Plants: Incorporate plants like spider plants and peace lilies, which can naturally filter out common pollutants.
Mindful of Household Products: Be cautious about the use of harsh chemical cleaners and air fresheners that can degrade air quality.
Invest in a Quality Air Purification System: A reliable air purification system can be a game-changer, especially in bedrooms where you spend a significant part of your night.

My Home Experience

As a health-conscious woman and a professional dedicated to women’s health, wellness, and performance, I explored various solutions to clean the air in my family’s home. When I discovered the Jaspr Pro, I knew it checked all my “have to have” boxes.

It’s more than just an air purifier; it’s a complete home air purification system that intelligently adapts to my indoor environment, significantly improving the air quality in my home.

I learned so much about how air quality affects my overall health in my conversation on the Better! podcast with Mike Feldstein, founder of Jaspr. Take a listen to episode 349: Air Quality for Sleep, Recovery, and Brain Health.

Embracing clean air in our homes is not just about comfort; it’s a crucial step toward better sleep and hormonal health, especially for women over 40. As we focus on nourishing ourselves, let’s not forget the air we breathe is just as vital.

Learn more about how to improve air quality in your home with Jaspr. Use code ESTIMA to get an exclusive discount.

Warmly,

Dr. Stephanie