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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.

 

Mini Pause #69: The Whoosh Effect: What It Means for Your Fat Loss Journey

Posted on by stephanie-estima

The Whoosh Effect: What It Means for Your Fat Loss Journey

🌸 SPECIAL MOTHER’S DAY GUIDE

This Mother’s Day, I want to remind my fellow mamas and all of my Bettys of something incredibly important: you deserve to be deeply nourished.

With this in mind, I’ve put together a Mom’s Day guide that will show you how to give yourself the most luxurious day possible. I’m also including free goodies and extra discounts on my self-care favs so you can pamper yourself without guilt.

Whether you follow it step-by-step or are simply inspired to take a few moments for yourself, believe that you deserve ALL of it! Today and every day. Here’s your 24-hour guide for resting, recharging, and treating yourself like the Queen you are.

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

The Whoosh Effect is a phenomenon where your body rapidly sheds water weight after a period of stalled fat loss, resulting in a sudden, noticeable drop on the scale.

Understanding this process can help you stay motivated and patient throughout your fat loss journey. Follow the plan, not your feelings!

WHY

For women over 40, hormonal shifts and changes in metabolism can make fat loss feel slow and unpredictable. It can sometimes feel like one step forward, two steps back!

Recognizing the Whoosh Effect helps you maintain realistic expectations, manage frustrations, and stay consistent—even when the scale seems stuck.

The Whoosh Effect is one of the many reasons it’s crucial to stick with your plan, as consistency, hydration, and sleep ultimately trigger the Whoosh Effect and reveal the true progress you're making beneath temporary fluctuations and “stalled” weight loss.

WHAT YOU NEED TO KNOW

Fat Cells and Water Retention: As fat cells release stored triglycerides, the body breaks them down into glycerol and fatty acids, which are then metabolized for energy. During this process, the emptied fat cells temporarily fill with water, maintaining their size and appearance.

  • This water retention can mask actual fat loss, making you think nothing is happening because the scale remains unchanged.

Stalled Progress: This water retention in the fat cell can lead to false plateaus or a sense of stagnant weight loss, causing confusion and frustration.

  • It's exactly during these frustrating times that we must remind ourselves to follow our plan, not our feelings, to stay focused and ensure continued progress toward our goals.

The Whoosh Moment: The moment you have been working toward, eventually, the body releases the stored water as hormonal balance improves, cortisol levels normalize, and the body's fluid retention mechanisms reset.

  • This release causes a sudden, noticeable drop in weight—a reassuring sign of true fat loss progress and evidence of successful metabolic adjustments.

Factors Influencing Whoosh: Dietary changes, such as reducing processed foods, limiting sodium intake, focusing on whole foods rich in fiber and nutrients, hydrating consistently, reducing stress levels, and improving sleep, can trigger the Whoosh Effect.

HOW TO ENCOURAGE THE WHOOSH EFFECT

🍽️ 🏋️‍♀️ Stay Consistent and Follow the Plan: Maintain your eating plan and regular exercise, even if immediate results aren't visible.

💦 Hydrate: Drinking ample water can signal your body to release retained water.

🧘‍♀️ Reduce Stress: Practice relaxation techniques like meditation, deep breathing, restorative yoga, and even Pilates to lower cortisol levels that encourage water retention. I always feel inexplicably happy and calm after Pilates!

😴 Prioritize Sleep: Aim for 7-9 hours of restful sleep each night to support hormonal balance and recovery. One of my favorite “treats” I give myself every Sunday is to sleep in. No 5 a.m. alarm. I just wake up when I wake up. It is the most delicious treat I give myself every week!

NOW

➡️ Trust the Process: Remember, fat loss isn't always linear, and occasional plateaus are a normal part of the process.

➡️ Monitor Beyond the Scale: Take measurements and progress photos to track your true progress. This is why I dislike the scale so very much. Not only does it play with your head, but it can’t actually show true change. Look for non-scale victories like energy, mood, skin health, and gut health as indicators that things are moving in the right direction.

➡️ Stay Patient and Positive: Celebrate small wins and remain committed to your healthy habits. At the end of every day, our family shares wins and gratitudes from the day. It is a simple yet unbelievably effective way to reduce stress in the evening and a way to celebrate yet another day in your life.

What I Recommend

WHY YOUR SKIN NEEDS PEPTIDES

When it comes to my health, I have a few rituals that are absolutely non-negotiable—applying SPF daily is one of them.

Like a lot of my Bettys, I started noticing changes in my skin in my 40s. Not just fine lines and wrinkles, but changes in texture, tone, and elasticity. My skin just felt… different. That’s why I was excited to discover OneSkin and their OS-01 peptide. OneSkin is founded and led by an all-woman team of skin longevity scientists, so everything they do is backed by clinical and lab data.

And like all of OneSkin’s topical supplements, FACE SPF 30+ is formulated with their proprietary OS-01 peptide. I love that it comes in tinted and non-tinted formulas. It’s the first ingredient scientifically proven to target skin aging at the cellular level.01,02,03

I’ve also been using the eye cream, OS-01 EYE, which has the highest concentration of OS-01. It’s great for crow’s feet and bags under the eyes, as well as the neck, hands, and other areas that are more prone to lines, wrinkles, and thinning skin.

If you’re ready to take your skin to the next level, visit OneSkin and use code DRSTEPHANIE at checkout to save 15%.

01 Zonari, A., et al. npj Aging, 2023
02 Zonari, A., et al. Journal of Cosmetic Dermatology, 2024
03 Based on data from clinical studies and/or lab studies conducted on human skin samples, models, and cells in the OneSkin lab. Explore more at oneskin.co/claims.

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

Mini Pause #55: Why Walking is the Heavyweight Champion for Fat Loss

Posted on by stephanie-estima

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

Walk. Often. In Minimalist Shoes.

You’ll burn fat and build glutes like a mother.

WHY

Building on Mini Pause #53: Fat Loss Basics–Tucking Into Calories & Hunger, I want to remind you that one of the best ways to lose fat is NOT:

  • Punitive cardio.
  • Pounding the pavement, racking up miles week after week.
  • Any class you go to 4-5 times a week for “high intensity” training.

I’ll take this opportunity to remind you that working out “hard” does NOT tap into your fat stores, ends up breaking down muscle, and is largely catabolic.

Not for you, Betty. You want the opposite. Your cardio should be:

  • Gentle.
  • Low and slow.
  • Something delightful that easily melts fat off your body and helps to grow muscles in places you didn't know you had them.

Sounds like a romance novel, filled with steamy encounters, ear nibbling, rose petals, and silk sheets.

And hey, while I’m down for that, too, what I’m talking about is low-intensity, steady-state cardio for the win when it comes to fat loss. AKA WALKING.

For years, we have been fed this lie idea that cardio needs to hurt for it to count. If your legs are not wobbling your way home, beating some personal record, or drenching in your sweat….did you even work, bro?

All the Strava high fives, the bikes that tell us our latest FTP was lower than the last time, and the gamification of exercise have perverted our sense of what constitutes fat loss.

Instead of aiming to be in a fat-burning state, we are driven to want more, more, more!

But what is “less is more?” What if, like a delicious piece of chocolate melting slowly in your mouth, you could savor it, and it would have long-lasting benefits like easily burning fat and growing your glutes?

WHAT

Wait. What did she say? Glutes?

You bet your big toe I did.

The great toe, as it’s sometimes called, is intrinsically related to your glutes.

Whenever you are pressing down through your toes during a squat, lunge, or any machine will activate your glutes. Pressing down through the big toe (plantar flexion, think ballerina point) activates your glutes.

The same is true when we walk! When you’re able to press through our toes, specifically the big toe, you can easily activate the muscles in your posterior chain, like the glutes and the hamstrings.

Great toe, great ass.

I should also mention that high-intensity cardio is not effectively tapping into your fat stores. As the intensity of your cardio climbs, your body’s tendency to use fat declines. It is energetically expensive to break down fat, so with higher intensity, your body will preferentially take glycogen (from your liver and your muscles) to use for energy.

That’s why you’re usually hungry after a run but not after a walk. After a run, your body must replace the glycogen stores it gobbled up. This is not true for walking.

HOW

There are so many easy ways to incorporate walking into your life that don’t require a heavy lift (literally and figuratively).

Here are a few examples of how I’ve integrated walking pretty seamlessly into my life:

  • I walk to the gym and back in the spring, summer, and fall.

  • I have a treadmill under my desk in one room and a Walking Pad in another that I use for all my meetings, when I write, or when I do my Duolingo lessons.

  • I walk after dinner in the evening. The Italians call this la passeggiata, and I have kept this habit since returning from Italy last year. It is sacrilegious not to walk after dinner there!

  • When my boys are at soccer practice, I walk around the track.

  • Recovery walks! My leg training days can leave me sore (not always, but often enough) so that I walk consistently for days afterward as my “cardio.”

NOW

Add Many people (including myself) have invested in a weighted vest or a rucksack to accompany their walks. But you don't need to!

Just put on a pair of shoes (the less cushy and less supportive the better) and head out within your neighborhood, to your local gym, or your home treadmill desk for a walk. When I walk indoors, I walk in my socks or my Peluva minimalist shoes.

Reframe that cardio needs to be hard. It can be super easy, even joyful, and good for your buttocks!

MENTIONED IN THIS ARTICLE

What I Recommend

Calm Your Nervous System

A piece of the women’s health puzzle that’s been getting more attention–but still not enough–is nervous system regulation. Being stressed or anxious can become too familiar when juggling a busy life. Sometimes, you need an assist.

I’ve found that the soothing vibrations of the Apollo wearable gently nudge me into a calmer state. These vibrations engage with the body’s nervous system to help regulate stress responses and promote a state of calm. The vibration settings also can be tailored to support women’s unique physiology, such as hormonal fluctuations throughout the menstrual cycle and infradian rhythms.

Apollo can enhance your ability to manage daily stressors–just the assist you need for your nervous system.

Learn more about the science behind Apollo and the features that make it work at https://apolloneuro.com/drstephanieestima. Use code DRSTEPHANIE to get $60 off.

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 #54: 10 Ways to Put Your Health First

Posted on by stephanie-estima

I'm switching things up this week to bring you my best resources to help you navigate the year ahead (and well beyond). For those of you new to the Bettyverse, welcome! I'm delighted you're here. And for my longtime followers, thank you for your continued support.

FREE RESOURCES

Mini Pause: If you're reading this, you've already signed up for my Mini Pause newsletter. There are now 54 issues (!) offering information, education, and practical takeaways on topics relevant to midlife, especially perimenopause and menopause.

  • You can browse all the newsletters and blog articles in the catalog here.

BETTER! with Dr. Stephanie: Next week, I'll air the 400th episode of my podcast! It's truly a labor of love to talk with experts and bring you fresh perspectives on meals, muscle, mindset, hormones, and much more. Take a listen!

  • Did you know I offer a Personalized Podcast Playlist? Take a short quiz (only four questions) to get a playlist targeting what's most important to your health.
  • Have you seen the podcast on YouTube? It's a different experience to watch me and the guests interact during the show. Try it!

PREMIUM MEMBERSHIP

EVEN BETTER! If you already love the podcast, this private community offers exclusive access and perks. You'll get early and ad-free weekly podcasts; candid post-podcast commentary; “She Said, She Said” episodes with Cynthia Thurlow, ND (we spill some tea in these talks!); “Ask Me Anything” episodes (recorded & live); my solo shows, where you get my unfiltered views and recommendations along with tips to help you build habits and routines that support your goals; bonus content; and exclusive discounts on my favorite brands.

  • Check out subscription options here.

YES! YOUNGER, ENERGIZED & STRONGER

New Coaching Program: I'm back to LIVE teaching this year with the debut of an 8-week program designed exclusively for women in perimenopause and menopause. With my focus and formal education in nutrition, exercise physiology, and biomechanics, I'm tailoring the program to suit women within three distinct pillars: Younger targets mitochondrial health and biological aging; Energized targets metabolic health; and Stronger targets female-specific biomechanics and weight-lifting. We'll discuss hormones, nutrition, movement, strength, and mindset. You'll also learn real-life strategies for increasing energy, reducing brain fog, and managing stress.

  • If you missed the first FREE introductory session on Jan. 14, you can watch the replay here and decide if it's for you. Doors are open until Jan. 21, when we'll dive into the course programming. Register here and use code JANUARY to drop the cost to $497.

HEALTH TOOLKIT

Body, Mind & Life: I get asked all the time about the supplements I take, the skincare I use, the tech that helps me train and recover, and overall ways to improve resilience and feel great at this stage of life. I've curated my favorites in an online toolkit for you. These are products I actually use that have helped me build supportive routines. I've partnered with amazing brands to get you discounts on every item. Take a look!

FOLLOW ALONG

  • Instagram: I'd love to see you on my social page. I share workouts, recipes, health tips, excerpts about my life, and much more. It's a bright, fun place to be.
  • Website: My website is information central. It includes all the items I've listed above plus other sections. Last year, we developed special sections for the podcast's 5th-anniversary giveaway and an online holiday gift guide. So, be sure to visit often!

What I Recommend

How Red Light Can Ease Perimenopause & Menopause Symptoms

Perimenopause and menopause can come with some unwelcome changes to how you look and feel. From sleepless nights to thinning hair, dry skin, and even changes in bone health, you could start to feel like your body is no longer your own. But what if an effortless, non-invasive treatment could help you start feeling like yourself again?

Enter red light therapy. Backed by research, this drug-free, largely hands-off practice has shown promise in improving some of the most unnerving symptoms of hormone changes, potentially improving sleep, reducing inflammation, supporting hair growth, promoting bone health, and even rejuvenating skin.

I take you through the reasons I recommend red light to my Bettys in this article.

Mini Pause #53: Fat Loss Basics-Tucking Into Calories & Hunger

Posted on by stephanie-estima

Fat Loss Basics: Tucking Into Calories & Hunger

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

Fat loss is relatively easy to figure out, and somewhat harder to execute.

In this issue, you’ll figure out your maintenance calories and how much to reduce your calories by in order to target adipose tissue.

And if you don’t want to do it alone, I can help. (Read to the end to see how!)

WHY

The one question I get most often, especially when it pertains to strength, is “How do I do this when my primary goal is to lose fat? I’m totally game for building muscle, but is there a way to do both at the same time?”

The other version of this I get is: “Should I lose the fat I want first and then embark on a muscle-building program?”

There persists a fear around body fat, even for a short period of time, and I hope that these Mini Pause newsletters (that you’re sharing with your friends, right?) help to educate you and shine a light on the beliefs (however correct or incorrect they may be) are driving your behaviors.

I’m a BIG fan of efficiency and momentum. Meaning, that if I’m going to dedicate resources like my attention to something, I want it to work.

Not sort-of work.

Work.

For most of us, we can think about approaching fat loss and muscle building in phases. You can, technically, build muscle in a fat-loss phase but it is orders of magnitude more difficult to do than to approach each goal separately.

If I told you to learn French and Italian at the same time–could you do it? Sure. But over time, you are going to mix up the languages. One language becomes more dominant than the other, making the weaker language more difficult to access.

The same is true for body goals. You can do them at the same time, but it will be slower.

Let’s focus on fat loss. Given that it is still January, I suspect many of you are at least slightly more interested in fat loss right now.

WHAT

So first, let’s state the obvious. Whenever we are talking about weight loss, what we really want to zoom in on is fat loss.

I’m assuming you are not trying to reduce density in your bones, weight or volume of your brain, or your muscles–all, of course, have weight to them.

It is the adipose tissue you want to get under control. Especially the adipose tissue that begins to migrate to your midsection in your 40s.

The first thing to do when embarking on a fat loss journey? Get a sense of what kind of caloric intake you currently have and ask yourself if it’s having a net zero effect on your weight.

You have to determine how many maintenance calories are required to either gain or lose weight.

There are a couple of ways to do this. The first method (1) is longer and more accurate; the second method (2) is faster and less accurate.

  • Keep a food journal for one to two weeks. Literally track every lick, taste, and bite. Include the weekends and the stress eating. Everything. Because if you can see after a week or two that nothing happens to your weight, then you can accurately estimate your maintenance calories.
  • Use an online calculator to estimate how many calories you burn right now, with your current level of activity.

HOW

After you figure out your maintenance calories, you can figure out how to reduce your calories so that you’re coming in with a net calorie deficit. That’s when you start tapping into stored fat as your energy fuel.

This is what fat loss entails. Weeks of a caloric deficit under your maintenance calories.

It’s boring. Sorry, not sorry.

You can start with a certain percentage below your maintenance calories. I honestly like to be gentle here, but research indicates that as long as you’re getting enough protein, you can safely decrease your calories to 25% less than your maintenance calories. I recommend something a little less than 25%, and if needed, you can ramp up.

I’m always a fan of taking a long-term view of fat loss, muscle gain, and managing things like hunger.

And you’re going to be hungry when you’re in a fat loss phase. Expect it.

What percent of a caloric decrease you can tolerate and maintain comes down to a few key things:

Is your nutrition already dialed in?

  • Are you already lifting weights and eating sufficient protein?
  • What’s your current body composition?
  • What’s your current fitness level?
  • Have you engaged in a fat loss phase previously? How successful was it?

NOW

If you have a fat loss goal this year, start here:

  • Figure out your maintenance calories
  • Decide by how much you are going to reduce your caloric intake
  • Expect hunger with slight to moderate discomfort

If you don’t want to do this alone, I’m starting a brand new program on Jan. 14 that addresses this very issue (along with muscle-building).

You’re invited to participate in the first class for FREE.

In this 8-week program, you’ll learn you to figure out your calories, what your caloric deficit should be for you, as well as how to begin to build muscle and implement healthy habits not only for this year but also for life.

This is my first coaching cohort in over two years (!) and I’m so excited to get going again!

➡️ If you’d like to join me and a group of like-minded women, reply YES to support@drstephanieestima.com, and you’ll get all the details!

Say YES! to Feeling Younger, Energized & Stronger

YES is my new eight-week program designed to help you lose fat, gain muscle, and feel your most vibrant. We’ll focus on mitochondrial health, metabolic health, nutrition, biomechanics, and strength training specifically for women.

I'll be leading you through the program during weekly LIVE coaching calls, as well as tools and a community space for you to interact with other women.

To participate, reply to support@drstephanieestima.com with the word YES in the subject line to join the first session for FREE, and I’ll send you all the details.

YES starts with the FREE first session on Tuesday, Jan. 14 at 7 p.m. ET

  • The first class is my gift to you with no obligation to continue.
  • If you'd like to join the first session, but can't make that date and time, let me know in your “YES” response and I'll send you the replay.

What I Recommend

Increase Resilience, Improve Cellular Health & Manage Hormonal Changes

TRY COLD PLUNGING

I've been talking to you about the benefits of cold water immersion therapy for well over a year now. It took me a while to take the plunge (pun intended!), but when I did, I went all in…albeit one extremity at a time! And I don't want you to miss out on the benefits like improved sleep, balanced energy and mood, sharper focus, and reduced stress.

  • My first podcast guest of 2025 was Marie Bodine, a cold performance and mindset who's also a level 2 certified Wim Hof Method instructor and a Spartan athlete. Take a listen to BETTER! episode #398 for a cold water “how-to” guide.
  • Read about how cold water immersion helps ease perimenopause and menopause symptoms in this article.
  • Find out what I recommend for women when it comes to cold plunging: time, temperature, warming up afterward, and more in this newsletter.

➡️ If you're ready to try cold plunging at home, visit Coldture and use code DRSTEPHANIE to save $200. Culture also offers financing, a 30-day risk-free trial, and free shipping,

EMPOWER YOUR CELLS

Wouldn't you like to feel renewed in the New Year? With Timeline’s Mitopure®—a rare postbiotic called Urolithin A—you absolutely can.

Mitopure® (in capsules or powder form) supports your health at its foundation and encourages cellular renewal. It's clinically proven to target the effects of age-related cellular decline.

This means you'll have more energy, better workouts, and faster recovery, and you'll be preserving your health, mobility, and strength as you age.

Mitopure® also empowers your cells to replenish your skin from the inside out, which makes their skincare line so effective I can't do without The Serum morning and night.

➡️ Timeline's New Year's discount is going on now for a limited time. Visit Timeline to get 33% off nutrition and skincare.

BALANCE YOUR HORMONES

Hear from more than 20 women’s health experts–including me!–to get science-backed solutions, practical tools, and daily practices to manage your menopausal journey.

➡️ Click HERE to register for the FREE Menopause Redefined Summit, happening January 21–24, 2025.

EVEN BETTER! Premium Membership

HERE'S WHAT'S NEW for members this week:

🧬 Dr. Stephanie gets (quite) candid about obesity and genetics in her SOLO episode.

💪 Dr. Stephanie and Nathalia Melo talk about women's strength training and realistic fitness goals on the podcast. You don't want to miss the after-show comments (exclusively for Premium Members!)

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.
  • Action guides. Coming in 2025!
  • Bonus content.
  • Exclusive discounts on favorite brands.

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

Mini Pause #52: Say YES! to a Younger, Energized & Stronger You in 2025

Posted on by stephanie-estima

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

I’m starting and leading a brand new program for perimenopausal women in January. I’ve designed this 8-week program to help you lose fat, gain muscle, and feel your most vibrant.

WHY

I’m currently writing my second book with a focus on perimenopause. After publishing “The Betty Body” on menstrual cycle literacy, I realized there is a journey so many women go over the arc of their lives. We are not really taught about the ebbs and flows of our hormonal landscape in our fertile years, and we most certainly are not educated on how to stack the deck in our favor in preparation for perimenopause.

My second book gets into how to set yourself up for the best perimenopausal transition. We will talk about hormones, nutrition, exercises, and getting you into a relaxed, tranquil state more often than you likely are now.

With my focus and formal education in nutrition, exercise physiology, and biomechanics, I will once again be tailoring a program within the book to suit women.

And before the book is published, I want to run several studies with women (aka – you!) to make sure it’s a solid program. I’ll be asking for your honest feedback along the way.

WHAT

I’ve long been a fan of hormone replacement therapy, but I’m going to give it to you straight–you cannot rely solely on hormones to get you through perimenopause.

  • HRT is not going to lift the weights for you.
  • HRT is not going to build meals for you.
  • HRT is not going to set boundaries for you.

Only you can do that.

So, I’m going to teach you how to major in the majors:

  • The what and how of muscle building.
  • The what and how of nutrition for a perimenopausal woman.
  • The what and how of stress management in midlife.

It’s going to be you, me, and a group of awesome women. It’s going to be glorious!

HOW

You’ll be joining YES: Younger, Energized & Stronger, an eight-week program I’ll be leading you through with weekly live coaching calls. The program pillars will include:

Younger

I am going to teach you how to eat and exercise to help your cells act like younger versions of themselves. In many cases, we will be actively getting rid of old cells in favor of new ones. This pillar is all about mitochondrial health and is designed to reduce your biological age.

Energized

I am going to teach you the strategies to increase your energy and reduce brain fog so you can meet the demands of your day with ease. This pillar is all about metabolic health and how to improve your glucose and insulin regulation. I’ve also created a nutrition plan that can be adapted to your specific needs that we will be going over together.

Stronger

I am going to teach you specific female biomechanics so you can squat, lunge and deadlift properly. I have designed a weight lifting program that we will be going over during the eight weeks that will specifically target glute growth and the upper body muscles that create an hourglass figure.

NOW

To be part of the new program, email support@drstephanieestima.com with the word YES in the subject line to join the first session for FREE, and I’ll send you all the details.

We’ll start this new 8-week program with the FREE first session on Tuesday, Jan. 14, at 7 p.m. ET.

  • The first class is my gift to you with no obligation to continue.
  • If you'd like to join the first session, but can't make that date & time, send me your “YES” and I'll send you the replay.

What I Recommend: Give Your Cells a Boost

CELLULAR RENEWAL with Mitopure®

The New Year isn’t about a new you; it’s about a renewed you. Here’s where Timeline’s Mitopure®—the rare postbiotic called Urolithin A—comes in. It promotes cellular renewal and mitochondrial health to address common signs of aging at the root. With regular use, you’ll see and feel the difference with improved energy levels, better workouts, faster recovery, and more endurance.

Mark your calendar for Jan. 6 when Timeline begins its New Year's discount, For a limited time, visit https://timeline.com/BETTER33 to get 33% off Mitopure® in capsules or powder packets.

CELLULAR HEALTH with BodyBio

BodyBio PC is a unique phospholipid complex designed to repair and protect your cells. Integrating directly into your cell membranes replenishes damaged cells and restores their integrity.

BodyBio extended its 20% off PC special through Jan. 15! Click HERE and the discount will be auto-applied at checkout. (U.S. & Canada orders only.)

Menopause Tips, Tools, Practices & Solutions

I’m excited to tell you about the upcoming Menopause Redefined Summit on Jan. 21–24, 2025. It’s not just another event—it’s a call to action and I’m very inspired to be among the presenters.

Over four powerful days, you’ll gain access to tools, insights, and actionable strategies that will help you take control of this transformative phase and make it your most vibrant chapter yet.

It’s not just another event—it’s a call to action and I’m very inspired to be among the presenters. Over four powerful days, you’ll gain access to tools, insights, and actionable strategies that will help you take control of this transformative phase and make it your most vibrant chapter yet.

Click HERE to register for this FREE online summit that starts Jan. 21.

Brought to you by Heart Mind Institute, you'll gain access to:

  • Over 20 women’s health experts who’ll give you tips to navigate menopause as a time of empowerment and potential.
  • Science-backed solutions for hot flashes, weight gain, brain fog, and more…
  • Practical tools to improve sleep, boost energy, and balance hormones.
  • Daily practices for movement, meditation, andn empowerment to energize and support your journey.

EVEN BETTER! Premium Membership

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 discussion coupled with recommendations you can use to build habits and routines that support your goals.
  • “Ask Me Anything” episodes.
  • “Dr. Stephanie SOLO” shows.
  • Action guides. Coming in 2025!
  • Bonus content.
  • Exclusive discounts on favorite brands.

Subscribe now for either monthly, annual, or lifetime options.

Mini Pause #22: Why Up Your Calories? More Muscle Growth & Less Fat Gain

Posted on by stephanie-estima

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

Eat more calories to build muscle. At any weight. At any size. At any fitness level.

WHY

I’ve been writing over the last few weeks (Mini Pause #21 & Mini Pause #20) about why women need to stop punishing ourselves with overly aggressive caloric restriction. Bottom line: you need to eat more food to provide the building blocks to assemble new muscles.

But… just how much? And what kind? Are we talking a tub of Häagen-Dazs or is it extra steaks? How many calories above maintenance are we talking about here

WHAT

If muscle hypertrophy is the goal, you need to provide the muscle (and the bones, tendons, and ligaments that support it) extra calories to assimilate and build said muscle.

The best evidence [*] suggests that if you are a beginner, you can profit off the newbie gainz to utilize more food for muscle accumulation. If you have been training for less than a year consistently, progressing slowly in your muscle growth journey, it seems like a caloric surplus of 20-40%of your maintenance calories is ideal. This works out to somewhere between 500-1000 extra calories daily.

Remember, as a new lifter, your rate of muscle turnover is much higher than a seasoned lifter, and as such, will require more calories (hurray!)

If you are an experienced lifter, where your progress and strength gains are near maxed out, you still require a caloric surplus, but it’s much lower. Something around 10-20% caloric surplus, or somewhere between 250-500 extra calories daily.

When you are close to your natural potential in muscle size, unfortunately, your fat gain potential is higher, and so fewer calories are recommended here.

HOW

For the record–I totally get how shocking these numbers might be. Especially if you're someone who has been under-fueling and on some sort of “diet” for weight loss for a long time. Couple this with the cultural norms of women needing to be small, skinny, petite, and delicate, and it is a mind f*ckery at its finest.

I write about periodization of, well, your period, in The Betty Body where we increase calories every month in week 4 of your cycle by about 10-15%. I get 40% caloric surplus can feel like just too much too soon, so let’s start off nice and easy shall we?

There are so many benefits to nourishing your body in the way it requires and expects of you. You can gradually increase your metabolic rate, and your NEAT output (Non-Exercise Activity Thermogenesis), and give your organs, bones, and muscles the energy they need to operate properly.

Are you with me?

NOW

  • Pick up a copy of The Betty Body.
  • Start tracking your food intake to determine what you’re currently eating.
  • You can keep these calories consistent in the follicular phase of your menstrual cycle.
  • In your luteal phase, you’re going to pinky promise me you’re going to TRY and increase your calories a little bit. Deal?
  • If you are menopausal, congratulations. You don't have to worry about a cycle any more so you can just jump right into a caloric surplus of 10-15% today.

Question of the Week

Q: Should we be sore after a workout?

This question came in through my recent Ask Me Anything on IG. And there's A LOT of debate around this. Here is where I stand on it:

Whenever you change up your routine (which you should be doing regularly) because it is a novel stimulus, having some soreness is normal for the first or second time you do it.

The absence of soreness doesn’t mean you didn’t work hard enough.

That being said, if you are never sore (even from a workout you are familiar with) I find this problematic. Workouts should be a sufficient stimulus that induce soreness from time to time.

For me, I am gunning for soreness in weeks two and three of my cycle. I just have the most energy, motor coordination, mental stamina, and hormonal landscape to go for it. So I’ll increase volume, weights, or both during this time.

So… I guess what I’m saying is… it depends. You know yourself best, and you know when you’re ready for a stellar workout. When you feel well-rested, mentally sharp, and prepared to work–see what you're made of. Intermittent soreness is a good thing.

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: A Health Toolkit

I get a lot of questions from my Bettys about what they can do, take, or try to look, feel, and perform better in their lives. That’s why I compiled and launched a Health Toolkit for you this year.

I’ve curated numerous resources on my new website for my Bettys who are still cycling, experiencing symptoms of perimenopause, or going through the menopause transition. You’ll find solutions for sleep, skin, longevity, protein, energy, red light therapy, cooling hot flashes and more! Everything I recommend, I use myself. That’s my rule.

I invite you to get curious about the ways you can uplevel your health. Check out the Health Toolkit here.

And to answer the Betty question that came in regarding why I don’t use a sauna blanket anymore–I still do! (And now I interchange it with time in my Sunlighten sauna.) I love the sauna blanket for recovery after especially heavy lifting days. My preference is the BON CHARGE model. Use code DRSTEPHANIE for an exclusive discount on either sauna style you prefer.