December is a triathlon for my system.
Even if I’ve been committed to training for it, it takes a toll.
I think we’re all just trying to be present now and make it across the finish line to January.
In midlife… navigating perimenopause, racing to keep up with hormone shifts, and looking everywhere for the metabolism we had in our 20s… this month just hits different.
Let me tell you – in December, I took on some extra work travel for speaking engagements, I celebrated my birthday, and I’m a business owner coming up to year-end. Plus, I have two boys who want all the magic Christmas has to offer.
I’m right there with you.
Let’s get into what’s happening beneath the surface and how you can make it to the other side.
What
The math for the gut isn’t pretty this time of year.
Richer food + more sugar + more alcohol + stress = extra work for the gut
Travel + schedule changes + social pressure = higher cortisol and nervous system overload
Hormonal changes = slower digestion, lighter sleep, and stress that hits harder than it used to
The result at 8 PM?
Feeling bloated… puffy… unbuttoning your pants (or ditching them altogether).
My red flags are when I feel foggy and irritable OR if I wake up between 2 and 4 AM.
You don’t have to accept this as a consequence of getting older (and actually, you don’t have to accept that there ARE consequences of getting older… you’re not in trouble!). It’s just your biology running in to protect you from chaos.
But here’s the good news: You can absolutely change how your body feels without giving up the fun, food, or connection time that makes this season special.
You just need to bubble wrap the two major systems that take the biggest hit in midlife:
Digestion.
Sleep.
Digest Well So Food Feels Good
As we hit perimenopause and menopause, we naturally make fewer digestive enzymes (the little molecules that break down food so your body can get the nutrients from it).
Without digestive enzymes rocking, your food just… sits there.
You might notice:
Bloating or gas after meals
Feeling overly full, even from a “normal” portion
Sluggish energy or a food coma after eating
These are all signs that your digestive enzymes need some back-up.
Better breakdown → Better absorption → Less bloating → More energy
So it’s not about eating less, but helping your body do more with what you do eat.
Try this:
Take digestive enzymes before or with your heaviest meals (I take 3 caps of this)
Drink a few sips of water – not a full glass – to avoid diluting stomach acid
Follow my plate formula:
½ plate non-starchy veg (fiber = happy gut + steady blood sugar)
¼ plate protein (mood + muscle love)
¼ plate starches or treats (sweet potatoes or pie… dealer’s choice)
A bit of fat (olive oil, avo, nuts) to slow digestion and stabilize energy
Slow down enough to notice when you’re full… this is the hardest part.
Put your fork down between bites to slow yourself down.
Bonus points: Take 5-10 slow, deep breaths before you eat.
I know it might sound silly, but all of these tips signal safety to your nervous system, which shifts you from fight-or-flight to rest-and-digest.
Calm Down + Sleep
If digestion is Priority #1, stress and sleep are tied for Priority #2.
The stress response is connected to digestion by the vagus nerve, so when one’s off, the other is too.
The bridge between them? Magnesium.
I know choosing which supplements to take is a daunting task, but let me tell you… if I was only going to take one supplement every day, I’d probably choose magnesium.
We need magnesium for over 300 enzymatic reactions in the body.
Muscle relaxation.
Nerve function.
Stress regulation.
But here’s the catch: More stress = more magnesium use.
The more stressed you are, the less magnesium you have left in the tank to calm you down.
It’s a crappy cycle.
Here’s the routine I recommend:
Take magnesium 60-90 minutes before bed. (I use this one.)
Dim the lights, lower your screen brightness, and maybe put on some soft music. My personal fave is bossa nova.
Add one or two of these nervous system soothers:
Legs up the wall for 5 minutes
5-10 slow breaths (inhale for 4 counts, exhale for 6-8 counts)
A warm bath, shower, or sauna if you can swing it
Set one gentle boundary that makes you feel human again, like:
One more drink or dessert… not both
No screens after 10 PM
Lights out by 11 on non-party nights
Yeah, But I’m Travelling
Keep it simple and pack a mini Gut + Calm Kit.
Here’s what I’d put in it:
A travel bottle of digestive enzymes
A small bottle of magnesium
Hydrate like it’s your job, especially if you’re flying or drinking
Find one true rest pocket per day to let your system reset. 10-20 mins of lying down, no phone, no talking.
Bottom Line
If you do nothing else this holiday season:
Take enzymes with your biggest meals for less bloat and more energy.
Take magnesium in the evening for a calmer mind, deeper sleep, and better mornings.
Start a few days before the big events and carry it through the New Year.
You’ll feel lighter, more grounded, and have a hope of feeling rested in January so you can kick off those big goals.
🎁 Snag my Discounts on BIOptimizers Enzymes + Magnesium
WHAT I'M LOVING THIS WEEK
Tro Calm for When Your Brain Won’t Shut Up
There are days when my mind feels like 37 tabs are open.. And they’re all buffering at once.
I’ll finish a workout, sit down to write, and still feel my nervous system humming like it missed the “cool down” memo. That’s when I reach for Tro Calm – my secret weapon for turning down the volume on stress without losing my edge.
Here’s what makes it special:
Most “calming” supplements don’t actually make it into your brain. Tro Calm does. It uses a unique B3-GABA molecule that crosses the blood–brain barrier, paired with Kava, which enhances your GABA receptors’ ability to help you feel grounded, clear, and calm.
No sedation. No fuzzy head. Just balance.
I’ll use it before big presentations, long travel days, or when I can feel that internal “buzz” starting to rise. It’s calm you can control, and it actually works.
👉 Find your calm with code BETTER for 10% off →
LVLUP Health to Heal from the Inside Out
When your gut’s inflamed, nothing works the way it should – your energy, hormones, recovery, even mood.
That’s why I love LVLUP Health’s Ultimate GI Repair + Re-Generate (BPC-157). They’re two peptide-based formulas that help your body repair from the inside out.
Ultimate GI Repair strengthens your gut lining with four powerful peptides, BPC-157, KPV, GHK-Cu, and Larazotide, plus gut-loving nutrients like Zinc L-Carnosine and Tributyrin to reduce inflammation and rebuild your digestive barrier.
Re-Generate takes that healing further, using BPC-157, PEA, and Hyaluronic Acid to support recovery, collagen, and joint health. Think: faster bounce-back, calmer inflammation, and a body that feels younger from within.
Together, they’re my version of an internal spa treatment… quiet regeneration at the cellular level that you can actually feel.
👉 Heal + Restore with code DRSTEPHANIE for 15% off →
🌟 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.
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