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Mini Pause #100 | The birthday gift I gave myself: less pretending

Posted on by stephanie-estima

This week, I sold my dining room table and unlocked some incredible power just in time for my birthday.

For a long time, my definition of “rich” looked a lot like Carrie Bradshaw’s:

“I like my money where I can see it – hanging in my closet.”

And I really did. I’ve had the designer shoes, the red bottoms, the hard-to-find, pish posh Manolos – the kind of pieces that feel like tiny works of art. They are beautiful, and there’s nothing “wrong” with loving beautiful things.

But somewhere along the way, they stopped feeling like me.

Because right now, I am in activewear 95% of the time. I go on gym dates with my husband, followed by a protein smoothie and a walk.

I’m generally more interested in how my body feels than how my outfit looks.

And yet, I was still holding onto this old script of what being “put together” and “successful” as a woman is supposed to look like.

I felt established because of my 12-foot grand dining table and cabinets filled with fancy serveware and two sets of china (one of which never sees the light of day). I kept a closet full of heels I can’t climb the stairs in… almost like a security blanket to prove something to myself.

But if I’m really honest? A lot of it just makes my home feel like a storage unit of expectations.

So I’m starting to release it… physically and mentally.

With my birthday approaching, and just being in midlife, something cracked open:

I realized I don’t want a life that looks rich. I want a life that feels rich.

 

Here’s what shifting that definition has actually looked like in my real life:

Closet: From Museum to Real Life

I’m actively selling my closet on Poshmark –  the fancy shoes, the “special” pieces, the things that represent a version of me I don’t actually live in anymore.

The red bottoms? Gorgeous, but not my daily life.

The Manolos? Iconic, but mostly… decor.

The reality? I’m in leggings and functional, wide-toe box sneakers 95% of the time, and I love that version of me.

I’m choosing clothes that support my actual lifestyle instead of my fantasy lifestyle.

 

House: From “Proper” to Personal

Did you watch my Home Tour video and hear my “dreaming out loud” moment about the dining room table? Where I put my husband on the spot and shared my vision for recovery parties instead of dinner parties?

Well, guess what… I sold my gorgeous 12-foot dining room table and chairs today.

I had an entire room of my house taken up for show – for some elaborate dinners and holiday celebrations that I’m not even hosting these days.

In its place? A Wellness Room:

My Carol Bike

PEMF mat

Rapid Reboot compression boots

Vibration plate

All of my wellness rituals and gear have a proper home instead of being shoved into corners.

Walking into that room, I feel… free. Supported. Cared for.

I’m using my house the way I want to use it, not the way I was told was “proper.”

 

HOW

If any of this is landing for you, here are some gentle ways to start redefining “rich” in your own life:

Ask Yourself: What Does Rich Feel Like To Me? In My Body?

Take a quiet moment and ask yourself:

When in my week do I feel most alive, most myself?

What am I wearing? 

Where am I? 

Who am I with (or am I happily alone)?

Let those answers guide what you keep, buy, and design your life around.

 

Do a “Reality Check” Walk Through Your Home

Walk through each room and notice:

What’s here because I genuinely use and love it? 

What’s here because I thought I was “supposed” to have it?

If this room was set up only for how I actually live, what would change?

Maybe your dining room wants to be a yoga studio, a reading nook or library, a craft room, a game room, or even a wellness room like mine.

There’s no rule that says your dining room has to be a dining room. It’s your space. Own it.

 

Edit One Category at a Time

To avoid overwhelm, pick ONE area:

Just shoes

Just dresses

Just serve ware

Just one closet

Ask of each item:

“Is this part of the life I’m living now, or a costume from a past version of me?”

If it’s a costume, consider: sell, donate, or gift.

 

NOW

Here’s a tiny experiment you can do today…

Pick one thing you own that you’re keeping purely because you think you’re “supposed” to have it (a pair of heels, a serving platter, a dress, a set of glasses, etc.).

Ask yourself honestly:

Do I use this?

Does it support the life I’m actually living now?

If I let this go, what would I gain? (Space, money, ease, breathing room?)

Make one small move:

List it for sale.

Put it in a donation box.

Gift it to someone who will truly enjoy it.

Then, take 3 deep breaths and notice how your body feels when you imagine a life with less “supposed to” and more you.

 

Being rich might not be about what’s in your closet or on your table. It might be about how much of your life actually feels like it’s yours.

And on this birthday? That’s the version of rich I’m celebrating. 🎂✨

Cheers to the truest version of YOU,

 

Dr. Stephanie

 

P.S. This is the 100th Mini Pause I’ve sent to this incredible community, and I’m so grateful for your continued curiosity and response. This is truly one of my favorite corners of the internet and I’m beyond happy to have you learning and growing here with me. To the next 100! 🎉

 

WHAT I'M LOVING THIS WEEK

Kyoord Olive Oil

There’s olive oil… and then there’s Kyoord. You can cook with it, drizzle it raw, hatch it down on a spoon, rub it into your skin… it’s so versatile and a beautiful gift you could give yourself or a loved one.

Kyoord’s high-phenolic olive oil is truly made for and by nerdy ones like you and me… rich in oleocanthal, an anti-inflammatory and anti-oxidant property that gives olive oil that peppery bite. One tablespoon a day has been shown to reduce oxidative stress and inflammation… two key players in aging and metabolic decline.

I treat mine like a supplement: straight off the spoon before breakfast. It’s peppery, alive, and I swear it makes my skin glow from the inside out. This is your daily dose of Mediterranean medicine.

Use code BETTER for 10% off your first purchase.

👉 Shop Kyoord Olive Oil

 

Equip Foods

Somehow, most women still don’t get enough protein. Equip’s Grass-Fed Collagen and Prime Protein have become my go-to duo.

Collagen (15 grams per scoop) supports bone mineral density and joint strength… so critical as estrogen declines and our connective tissue needs more support.

I add a scoop to my morning coffee or smoothie to help boost the work I do in the gym and the kitchen.

I pair my collagen routine with a scoop of Prime Protein after a workout. It gives me 21 grams of grass-fed beef isolate that fuels like steak but tastes like dessert. It’s rich in amino acids that actually build muscle, improve recovery, and reduce midlife sarcopenia risk.

Together, these two help me stay strong, supple, and fueled for whatever the day throws at me.

Get 20% off your first purchase or subscription with code BETTER.

👉Try Equip Grass-Fed Collagen or Prime Protein

 

Mimio

You know I love a good biohack, and Mimio is one of the most exciting I’ve tried this year. Check out my podcast interview with Chris from Mimio for a really cool conversation.

It’s the world’s first fasting mimetic, designed from human biology to replicate the molecular benefits of fasting without actually skipping meals. It’s fasting… without the fasting.

Seven years of clinical research went into decoding the human fasting response: autophagy, reduced inflammation, improved mitochondrial function, and enhanced metabolic flexibility.

Mimio activates those same longevity pathways (like AMPK and sirtuins) that help your body burn fat more efficiently, stabilize mood, and improve cognitive clarity.

I’ve been taking it on travel days or busy weeks when fasting isn’t practical, and the difference in my energy and focus is real.

Use code ESTIMA for 20% off your first order.

👉 Try Mimio and Fast Without Fasting

 

 

 

🌟 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 #99 | How Two Workouts a Week Can Change Everything

Posted on by stephanie-estima

Why “All or Nothing” Thinking Is Sabotaging Your Strength

I’m just going to say it plain and simple: we need to break up with “all or nothing” thinking.

You know that perfectionist streak we all have? The one that says if you can’t do something perfectly, you might as well not do it at all?

That voice in your head that whispers,
“If I can’t get to the gym five days this week, it’s not even worth going once.”
Or,
“If I miss one workout, I’ve blown it.”

Sound familiar?

Women in midlife like us (capable, high-performing, endlessly responsible, brilliant, gorgeous, need I go on…) often fall into this trap more than anyone. We carry the world on our shoulders, and when we can’t carry everything, we drop ourselves first.

When it comes to training, “all or nothing” thinking doesn’t just slow you down… it stops you completely.

You see your favorite fitness influencer lifting six days a week, perfectly lit, perfectly sculpted, perfectly scheduled.

Then you look at your own life – the meetings, the kids, the travel, the chaos, the obligations – and think, “Well, if I can’t do what she’s doing now, I’ll wait until things calm down for me and then get started.”

But here’s the hard truth: life rarely calms down.

And while you’re waiting for the perfect time, your strength, mobility, and energy are quietly slipping away.

The Surprising Science of Doing Less (and Getting More)

This is where I need you to take a deep breath, because what I’m about to say might go against everything you’ve been conditioned to believe about fitness:

Two 45-minute strength training sessions per week are enough to build real strength, shift body composition, and improve longevity.

Yes, you read that right. Just two. That’s 90 minutes total per week… about the same time you might spend scrolling Instagram or watching a single movie.

Now, I’m not just saying that to butter you up. The data backs it.

 

What the Science Actually Says About “Enough”

Let’s start with the gold standards in public health. The Centers for Disease Control and Prevention (CDC), the World Health Organization (WHO), and the American College of Sports Medicine (ACSM) all agree:

Adults need to engage in muscle-strengthening activities for all major muscle groups at least two days per week for meaningful health benefits.

That means resistance training twice a week meets the baseline needed to support muscle, bone, and metabolic health. [Source: CDC Physical Activity Guidelines for Adults]

And according to the Mayo Clinic, those sessions don’t need to be long, grueling, or punishing. In fact, research shows that two or three 20–30 minute sessions per week are enough to make measurable improvements in muscle tone, metabolic function, and strength – especially for beginners or those returning after a break. [Source: Mayo Clinic]

Even more interestingly, studies published in Health.com and summarized from the British Journal of Sports Medicine show that as little as one hour of strength training per week can reduce your risk of heart disease, type 2 diabetes, and even premature death – independent of cardio.

That’s because muscle isn’t just about aesthetics. It’s a metabolic organ. It influences how your body manages blood sugar, inflammation, and hormones.

So when we say two workouts a week “counts,” we’re not lowering the bar. We’re actually aligning our expectations with the science.

 

What the Science Actually Says About “Enough”

If you’re in your 40s, 50s, or beyond, your body isn’t the same as it was in your 20s, and that’s not a bad thing. It’s just different biology.

As estrogen begins to fluctuate, we lose a bit of its protective magic. Estrogen is anabolic – it helps build and maintain muscle. As levels decline, so does our ability to preserve lean mass, bone density, and metabolic flexibility.

That’s why strength training isn’t optional in midlife. It’s essential.

The magic happens when you do enough to create an adaptive response (what scientists call the “minimum effective dose”) without overwhelming your body’s ability to recover. And for most women balancing work, family, and perimenopause, that dose is two to three strength workouts per week.

When done properly (aka with progressive overload and good form like I teach in LIFT), two 45-minute sessions can dramatically improve:

Muscle mass: More muscle = higher metabolism and more insulin sensitivity.
Joint stability: Resistance training strengthens connective tissue and reduces pain.
Bone density: Mechanical load on bones stimulates bone growth – a natural osteoporosis defense.
Cardiometabolic health: Strength training improves cholesterol ratios, blood pressure, and heart function.
Confidence and mobility: You don’t just move better… you move like yourself again.

And maybe most importantly? You start believing in your ability to commit and be consistent.

 

The Real Enemy Isn’t Time. It’s “All or Nothing.”

Look. Getting movement in every day, strength training 4 days/week, adding in Zone 5 sprints and Zone 2 cardio… this is of course my ideal for you. And I’ll teach you how to make it happen.

BUT! I designed a 2x/week program in LIFT because I want you to be realistic.

If you’re doing nothing because you can’t do everything, it’s time to rewrite your rules.

Going forward, your new mantra is this:

“If I can lift twice this week, it counts.”

Because it does.

Two smart, intentional workouts can absolutely change your physiology. You’ll still get stronger. You’ll still build muscle. You’ll still improve your metabolism. You’ll still see your shape change, especially if you’re fueling properly and recovering well.

The key is consistency, not perfection.

And if you can only give yourself two days? Make them count.

 

The LIFT Framework: Science Meets Real Life

This is exactly why I built LIFT for women like you who are done feeling like failure is their only option.

LIFT is a full-body, video-based strength program designed for women in midlife who want to build muscle safely, intelligently, and consistently.

You’ll learn:

How to lift heavy with proper form

How to train for real strength without joint pain

How to structure your week to fit training around your actual life

How to apply progressive overload so you keep getting results

Every exercise is demonstrated and coached by me. No guesswork, no confusion, no intimidation. Just clear instruction from a chiropractor and movement expert with two decades of experience helping women train for longevity.

This is the exact framework I use every week to build and maintain the muscle I want going into my 50s, 60s, 70s, and beyond.

And right now, inside the Gimme Gimme Gift Guide, LIFT is 40% off — which means you can get the whole program for under $60.

💪 Get LIFT Now

 

Your Minimum Effective Dose: The 2×45 Rule

If your life is lifey right now, I want you to make me a pinky promise.

Promise me you’ll stop believing that 5 workouts a week is the only way to win.
Promise me you’ll stop waiting for a mythical “perfect time” to start.
Promise me you’ll commit to just two 45-minute strength sessions a week.

(Okay, yeah, that was 3 promises… but they’ll get us to the same place!)

Because the moment you start showing up – even twice a week – your body starts to remember what it’s capable of.

And you? You start showing up for yourself as you are now AND setting your future self up for health and independence into your old age.

 

Ready to Begin?

You don’t need to train harder. You need to train smarter.

Start your Winter Arc with the gift of consistency. Give yourself the gift of strength.

Just two sessions a week.

👉 Get LIFT for Under $60

 

WHAT I'M LOVING THIS WEEK

Timeline Skincare

I’ve tested more skincare than I can count, and most promise instant miracles that never materialize. Timeline actually delivers.

Their Mito-Biotic Serum, Eye Cream, and Barrier Cream are powered by Mitopure®, which helps your skin cells renew themselves from the inside out. Within weeks, I noticed smoother texture, fewer fine lines, and hydration that actually lasts through a Canadian winter.

It’s like retinol results, but without the redness or irritation.

I use the serum and barrier cream every morning, and my skin genuinely feels stronger and more radiant.

Watch my Home Tour video to catch my Timeline routine at about timestamp 3:30.

✨ Get 30% off all full-sized skincare with code ESTIMABFCM.

Shop 30% Off Timeline

Manukora Honey

I used to add regular honey to everything – my oatmeal, lattes, even salad dressings – until I discovered Manukora.

This honey is rich, creamy, and ridiculously luxurious. It’s made by master beekeepers in New Zealand, where the bees collect nectar from the native Mānuka tree, giving it up to three times more antioxidants and prebiotics than ordinary honey.

It also contains MGO, an antibacterial compound that supports immunity, gut health, and overall resilience.

Now I take a spoonful first thing in the morning and let it melt slowly in my mouth before my coffee. It coats my throat, soothes my gut, and gives me a little moment of joy before the day begins.

🍯 Save up to 31% and get $25 in free gifts when you get the Manukora Starter Kit using the link below.

Shop the Manukora Starter Kit

 

Branch Basics

I’m in a serious clean-home era. I want my surfaces de-gunked, my boys’ sweaty clothes well cleaned… and I want to do it without the chemicals.

Branch Basics has completely replaced every cleaner in my house. Their Starter Kit uses one non-toxic concentrate you dilute for everything: counters, dishes, laundry, bathrooms, you name it.

No synthetic fragrance, no harsh residue, and somehow it actually works better than conventional cleaners. My kids can spray it without me worrying, and my home smells like nothing but fresh air. Once you make the switch, there’s no going back.

🌿 New customers get 15% off Starter Kits with code DRSTEPH.

Order by December 10 to ensure delivery by Christmas!

Shop Branch Basics’ Starter Kit

 

 

🌟 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 #98 | Sprinting Back to Myself

Posted on by stephanie-estima

Sprinting Back to Myself: What Midlife Is Really About

Midlife isn’t always about reinventing yourself. Sometimes it’s about remembering who you were before life piled on and walking (or sprinting) back to her.

What Happened to Fun?

Somewhere between marriage (and divorce), mothering, and building a career, I started to disappear from my own life.

Not dramatically. Not all at once. Just… slowly. One by one, the things that used to light me up slipped off my radar.

When I do something, I do it all the way. I have strong, intentional boundaries for my life that set me up to be the person I want to be.

I have never met a goal I didn’t make a plan to crush. It’s what’s allowed me to be a high-performing athlete. A strong student. A great mom. A thriving business owner.

But somewhere along the line, I was so focused on performance that I forgot about fun.

I forgot that before I became everything to everyone, I was already someone: a girl who ran, flipped, floated, and moved like the world was her playground.

Lately, midlife has been less about “starting over” and more about going back to get myself.

Returning to Movement Feels Like Fun

Here’s what that’s looked like, in real time:

I laced up my shoes and started sprinting again.

Not jogging. Not “getting my steps in.” Sprinting. The thing I used to live for when I was on track teams from grade school all the way through university. That girl who loved the smell of the track, the starting blocks, the wild, electric silence right before the gun goes off… that girl is still in here.

The first time I pushed off and felt my legs fully commit, I almost cried. My body remembered before my brain did.

I’m dancing. I’ve been learning capoeira, a Brazilian dance style, and moving my hips like I did before I worried about anyone watching.

I’m trying Krav Maga and feeling what it’s like to use my strength to defend myself. I feel powerful, strong, and steady as hell in these classes.

I’m trying (emphasis on trying) to do things for no strategic reason other than that they feel good. I’m exploring aimless activities and challenging myself to not focus on being the best at it or building toward anything.

The purpose is to actually not give it too much purpose. It’s NOT easy to allow myself to use my time this way.

When I zoom out… I realize: this isn’t just my story.

There’s Not Enough Time

For women in midlife, the biggest block between us and that sense of fun is time.

Mothering takes more than 24 hours a day. We take care of aging family members. We hold tightly to our careers to give us an identity outside of the family. We white knuckle through our marriages, hoping they’ll take care of themselves for a minute… or we let them go.

And amidst all of that, we carve out small chunks of time to lift heavy weights, go for walks, take our supplements… all in service of giving ourselves more capacity to be all the things… or to build something for our future selves.

It’s a lot… and it’s serious. In midlife, we’re doing the MOST achieving and performing we’ve ever done. Fun takes a major backseat.

As my kids get older and small bits of my time become my own again (little by little by little… I’m still their personal chauffeur), my evolution isn’t about reclaiming lost time, but embracing moments that don’t have to be optimized. I want to use this time to touch base with that girl who’s still inside me.

I know it’s not realistic for everyone to fit in play at this stage of your life. But I want to encourage you to get on a sled or an ice rink this winter, cannonball into a pool, or dance in your kitchen… just because.

Midlife Crisis Turned Midlife Compass

So many of us were sporty, active, physical little dynamos.

I was in gymnastics. I ran track. I even worked as a lifeguard at one point, literally trusted to keep other humans afloat. I have always been active, and movement has always been important to me, but I moved because it was fun. It didn’t used to be that deep. Fun was just part of who I was, the same way breathing was.

Our 30s and 40s are seasons of being needed. Partner. Mother. Professional. Caretaker. Organizer of all the things. Somewhere in there, our own joy gets moved to the back burner “for now.”

Until “for now” quietly turns into… years.

Getting back to myself hasn’t been dramatic. It’s been a quiet rebellion for no one but myself.

I signed up for the track, knowing I’d be slower…and I go anyway. I let myself do it for the joy – not the metrics.

I booked the dance class, despite the voice that said, “You won’t know any of the moves,” and showed up anyway. I let it be playful and sensual rather than performative.

I let myself feel ridiculous in Krav Maga. I’m channelling an empowering new activity into something that wasn’t about chasing goals.

Strength Became My Way Back

And here’s the part that surprised me: moving again in the ways I once did brings this unfiltered, almost childlike joy. It feels less like “working out” and more like a reunion.

Like, Oh. There you are. I remember you.

It also made me confront something a little deeper: Maybe I wasn’t just “too busy” all these years.

Maybe, for a variety of reasons, I was also trying to outrun parts of myself… my needs, my desires, my intensity, my ambition, my body, my joy.

And now? I’m done running away.

I’m running toward.

Toward the girl who loved to sprint.

Toward the young woman whose strong hips can still sway to the music.

Toward the lifeguard who trusted her own strength enough to hold other people up.

Run Toward Yourself

If any of this hits a nerve, try this tiny experiment:

  • Think of one thing you loved doing before life got crowded. (Not what you think you should love now. What you actually loved then.)
  • Don’t overcomplicate it. One class. One lap. One song you dance to in your kitchen.
  • Give yourself permission to be new at it again… even though you’re really just coming home.

Midlife doesn’t have to be a reinvention project.

Sometimes, it’s simply the moment you stop abandoning yourself and start bringing back everything you quietly shelved.

I’m sprinting back to me.

Maybe you’re ready to go back for you, too.

I’d love to hear what yours is. Send me an email and let me know!

WHAT I'M LOVING THIS WEEK

Qualia Senolytic

Aging well is more than the way we look. It’s about teaching our cells how to behave.

Lately, I’ve been obsessed with the science of senescent cells – the “zombie” cells that stop dividing but refuse to die. They clog up your body’s repair systems and make you feel like a bag of stale crackers.

Qualia Senolytic is a clinically-tested formula that helps your body clear out those worn-out cells so new, healthy ones can thrive. AKA less of the old junk, more room for the glow!

The part that hooked me right off the bat is you only take it two days a month. That’s it. I can do pretty much anything twice a month.

I take mine at the start of each month. It’s like a cellular deep clean for my joints, muscles, and energy. Within weeks, I noticed my post-training soreness recovering faster and there was a new lightness in my joints.

Senolytics are one of the most exciting frontiers in longevity science… and this one has all the data you could want to back it up.

Think: Improved mobility, better tissue repair, and a literal reset at the cellular level.

Buy one, get one free + 15% off with code DRSTEPHANIE at checkout.¹

💆‍♀️ Try Qualia Senolytic Now

Manukora Honey

I’ve always been a honey girl. In tea, smoothies, salad dressings, toast… but Manukora completely ruined me for honey. Even the good stuff I’ve been sourcing from the farmer’s market.

Manukora honey is rich, creamy… somehow both earthy and floral. And it’s not just delicious. It goes to WORK.

Manukora’s bees forage on the Manuka tea tree in New Zealand and produce honey that’s 3X higher in antioxidants and prebiotics than your average jar.

It also contains MGO, an antibacterial compound that supports immunity, gut health, and overall resilience.

Most mornings lately, I take a straight spoonful as my own personal act of resistance against the germs that are trying to take me down again. When I was sick last week, I could literally feel it soothing my throat.

This isn’t your mama’s pantry honey, honey. This is honey with superpowers.

Get $150 off the Manukora Black Friday Starter Kit until December 2nd. It comes with an MGO 850+ Manuka Honey jar, 35 honey travel sticks, a wooden dose spoon, and a guidebook!

🍯 Get Your Manukora Honey

 

Equip

My non-negotiable for travel, early mornings, post-workouts, chaotic life days… protein.

I love Equip Prime Protein. It’s a grass-fed beef protein – no dairy, no junk, no bloat.

When I was travelling last week and relying on someone else’s breakfast schedule, I mixed Equip’s vanilla Prime Protein with water and ice in my shaker cup to tide me over so I didn’t show up hangry. So yeah, it helps me feel full and balanced… but also sane.

If you’re working on strength gains (and I know you are), collagen is your unsung hero.

Equip’s Grass-Fed Collagen supports muscle recovery and joint integrity. I like to add a scoop to a matcha or coffee for a little joint love.

If you’ve been meaning to clean up your protein game, this sale is the perfect time to stock up.

Until December 1, Equip is offering 30% off sitewide and 40% off your first subscription with code BETTER.

💪 Shop Equip

🌟 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 #82: Bloated? Tired? Stressed? Start Here

Posted on by stephanie-estima

TL;DR

Your gut is ground zero for mood, hormones, energy, immunity… basically everything.
In perimenopause and menopause, gut health takes a hit, and it shows up as bloat, fatigue, anxiety, skin changes, weight gain, and even acne.

The key to improving digestion in midlife is multifold – there are supplements you can take before you eat, and even exercise can improve gut health!

Think of your gut like a garden — and get the right gardener (probiotics), fertilizer (prebiotics), and soil conditions (diverse food, less stress) to keep it thriving.

WHY (Our Gut Changes In Perimenopause)

In midlife, your hormones dip, your stress rises, and your digestive system gets a little… sluggish.

Estrogen, progesterone, and testosterone all rely on your gut microbiome to break down and excrete them properly. When your gut is leaky or inflamed, it can reabsorb “used” hormones (hello, estrogen dominance), leading to mood swings, tender breasts, cravings, and brain fog.

Even just the regular foods we eat on a daily basis can start causing a lot of distention, bloating and gas.

WHAT You Can Do for a Better Belly

✔ ️ Start with a Spore-Based Probiotic: Unlike most probiotics that die in your stomach acid, spores are dormant in the capsule, wake up in your intestines, and actually change the gut landscape. Using a gardener analogy, they like to pull weeds (bad bacteria), and feed the good bacteria to bring balance back to your microbiome

✔️ Add Prebiotics (The Fertilizer): These feed your good bacteria — but only if they’re targeted. Some prebiotics feed the bad guys too, so choose carefully or go with a supplement like Just Thrive’s Prebiotic that only nourishes the good flora

✔️ Eat the Rainbow: Diversity of plant foods = diversity of microbes. More color, more fiber, more phytonutrients, more microbial magic. Here I tend to follow Dr. Terry Wahls advice where she recommends 9 servings of vegetables and fruit: 3 servings of green leaves, 3 servings of sulfur rich and 3 servings of bright colors.

✔ ️ Love Your Ferments (But Don’t Rely On Them): Sauerkraut, kimchi, kefir are all amazing. They support gut health, but keep in mind most bacteria in fermented foods die before reaching your colon.

✔️ Reduce Gut Stressors:

  • Skip antibacterial sprays (they kill good bacteria too) and quit it with the hand sanitizers!!! Remember in the good ol’days when we used soap? That is the ideal way to clean your hands.
  • Go organic when you can (to avoid glyphosate)
  • Take walks, breathe, meditate — your stress hormones mess with your gut lining

Supplements That Support a Happy Gut

Once you’ve got your gut gardener (spore-based probiotic1) and your fertilizer (prebiotic) in place, there are other MVPs that can really help your gut thrive — especially if you’re in perimenopause or menopause and noticing more bloating, sluggish digestion, and food sensitivity.

1. Apple Cider Vinegar (ACV) Before Meals
A splash of raw, unfiltered ACV in water 15–20 minutes before meals can help:

  • Stimulate stomach acid (which declines with age/hormone shifts)
  • Improve protein digestion
  • Reduce post-meal bloating
  • Support blood sugar balance

➡️ Tip: Start with 1 tsp in warm water before meals, work up to 1 Tbsp if tolerated.

2. Digestive Enzymes
As we age (especially in midlife), we make less stomach acid and digestive enzymes which means even healthy meals can sit heavier than they once did.

Digestive enzyme blends help break down:

  • Protein (protease)
  • Fat (lipase)
  • Carbs (amylase)
  • Fiber (cellulase)

Look for broad-spectrum enzyme blends2, and take them before your first bite of food, if you can around 20 minutes prior to eating.

3. L-Glutamine
This amino acid is gut lining gold. It helps:

  • Repair a “leaky gut”
  • Calm inflammation
  • Support regularity

➡️ Tip: Powdered glutamine is tasteless and easy to stir into water or smoothies. Dose: ~5g/day.

4. Collagen or Bone Broth
Both contain:

  • Glycine and proline: key for gut lining integrity
  • Gelatin: helpful for soothing inflammation
  • Bonus: glowy skin + joint love

Choose grass-fed, unflavored options3, or sip on bone broth between meals.

5. Zinc + Vitamin A
Both support the regeneration of the gut lining and immune system. A deficiency in either can delay gut healing.

  • Zinc carnosine is especially studied for gut lining repair
  • Retinol (the active form of vitamin A) is gut-protective

6. Magnesium
Constipated? Magnesium can help “move things along” (gently).

➡️ Tip: Start low, go slow. Aim for 400mg daily to start. Especially if you have been under chronic stress for a long time.

🌾 Prebiotics: The Fertilizer for Your Gut Garden

If spore-based probiotics are the gardeners of your gut, then prebiotics are the fertilizer because they help feed and grow the good bugs that keep your digestion, mood, and hormones in balance.

Unlike probiotics (which are live bacteria), prebiotics are fibers and plant compounds your body doesn’t digest, but your good gut microbes love to munch on. When those good microbes eat, they produce short-chain fatty acids like butyrate, which help reduce inflammation, improve gut lining integrity, and even impact brain health.

Food Prebiotic Fiber Type Benefits
Jerusalem Artichokes Inulin, FOS High in potassium + iron
Asparagus Inulin Supports detox + estrogen clearance
Garlic & Onions Inulin, FOS Antibacterial + anti-inflammatory
Leeks Inulin Great for digestion and estrogen metabolism
Bananas (especially green) Resistant starch Helps feed bifidobacteria
Oats (cooled overnight) Beta-glucans + RS3 Great for cholesterol + gut lining
Apples (with skin) Pectin Supports gut lining and regularity
Chicory Root Inulin Found in many fiber supplements
Dandelion Greens Inulin Liver and gut support
Flaxseeds & Chia Seeds Mucilage + soluble fiber Helps with elimination + estrogen excretion
Cooked + cooled potatoes Resistant starch (RS3) Enhances microbial diversity

 

Supplement Alternative To Fibre

You can also add targeted prebiotic blends like Just Thrive’s Prebiotic, which uses precision oligosaccharides that only feed beneficial bacteria (not the “weeds”). This is especially useful if you're sensitive to FODMAPs or fiber-rich foods.

🏋️‍♀️ HOW Fitness Fits In

Movement is magic for your microbiome and especially in perimenopause, when digestion slows, hormones fluctuate, and stress can take over.

Here’s exactly how the right types of exercise improve gut health:

💩 1. Improves Motility (A.K.A. Helps You Poop)
Regular movement helps “massage” your intestines and keep things moving through your digestive tract. This means:

  • Less bloating
  • Fewer backup toxins
  • More regular and satisfying BMs (💃)

Even just 15–20 minutes of walking after a meal can significantly reduce post-meal bloating and gas by helping move food through the system.

🌬️ 2. Lowers Gut-Damaging Stress Hormones
Chronic cortisol messes with your gut lining, leading to:

  • Leaky gut
  • Sluggish digestion
  • Mood and sleep issues

Gentle movement like:

  • Strength training
  • Pilates
  • Walking in nature
  • Yoga or breathwork

…helps calm the nervous system, reduce cortisol, and support the gut-brain axis.

🦠 3. Increases Microbial Diversity
Moderate exercise has been shown to increase the number and diversity of good gut bugs, especially those that produce butyrate, a powerful anti-inflammatory short-chain fatty acid.

This is key for:

  • Reducing belly fat
  • Improving insulin sensitivity
  • Calming gut-related inflammation

Too much cardio, though, especially when paired with under-eating or chronic stress, can have the opposite effect causing inflammation and damaging the gut lining.

💪 4. Enhances Nutrient Absorption
Muscle contractions improve blood flow to the gut which means your body can:

  • Digest food more efficiently
  • Absorb more nutrients
  • Detox more effectively

It also improves lymphatic drainage, which helps remove waste and toxins from the body faster.

✅ NOW: 3 Easy Gut-Loving Steps Today

  • Start a spore-based probiotic: Look for something like Just Thrive Probiotic (I love their gummies!)
  • Eat 30+ plants a week: Aim for fruits, veggies, legumes, spices, herbs. More diversity = better microbial diversity.
  • Ditch your chemical cleaners: Swap antibacterial sprays for vinegar + essential oil blends to protect your good gut flora.

WHAT I LOVE THIS WEEK

The Midlife Muscle Secret We've Been Ignoring Too Long

Can we talk about something that might surprise you? Creatine isn't just for gym bros – it's actually one of the most important supplements we midlife women should be considering.

Here's why you should start taking creatine NOW: after 40, we lose muscle mass rapidly, our brain energy tanks, and recovery becomes painfully slow. Creatine directly addresses all three. It fuels our muscles, supports cognitive function (hello, brain fog!), and helps us bounce back faster from workouts.

Create's creatine gummies make this so much easier than choking down chalky powders. Finally, a form that doesn't make you feel like you're drinking sand! The research is crystal clear – creatine helps preserve lean muscle, improves strength, and even supports mood stability during hormonal fluctuations.

Ladies, we've been missing out on one of the most researched, effective supplements available. Our muscles, our brains, and our energy levels deserve this support.

Get 20% off Create's Creatine Gummies with code DRSTEPHANIE at https://trycreate.co/DRSTEPHANIE.4

 

Why Your Achy Joints Aren't Just “Part of Getting Older”

Let me tell you about something that's quietly revolutionizing my recovery routine – and it's not another supplement or gadget. It's Incrediwear's bamboo charcoal-infused fabric that actually increases blood flow and reduces inflammation.

Here's why this matters for us: midlife brings achy joints, slower recovery, and that persistent stiffness we pretend isn't happening. Whether it's my knees protesting after workouts, my elbows aching from too much tennis, or my feet screaming after long days, these aren't just “getting older” issues – they're circulation and inflammation problems.

Incrediwear's socks, knee sleeves, and elbow supports work by increasing blood flow at the cellular level. No compression, no weird sensations – just better circulation that helps reduce pain and speed recovery. I wear their socks during travel and sleep, and honestly? The difference in how I feel the next day is remarkable.

Get 20% off Incrediwear with code DrSteph20 at https://incrediwear.com/.

 

The Real Reason You're Tired (And It's Not What You Think)

Ever wonder why that afternoon energy crash hits harder now, or why your skin looks tired despite expensive serums? The answer might be happening at the cellular level – specifically, in your mitochondria.

New research reveals that after 40, our cellular powerhouses start accumulating damage faster than our bodies can clear it out. This mitochondrial decline affects everything from energy and muscle strength to skin health and recovery time. But here's the fascinating part: there's a compound called urolithin A that can actually help activate our cells' natural cleanup process.

Most of us can't produce meaningful amounts of this compound naturally, even if we're eating pomegranates daily. The science behind why this happens – and what we can actually do about it – is pretty eye-opening.

Read the full article to discover how supporting your mitochondria could change how you age from the inside out.

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

1 Ships worldwide. Offer available for all orders, however only on first time subscriptions.

2 Code can be used multiple times, does not ship to Canada.

3 One use per customer, on first time orders or first time subscriptions. Ships everywhere, however shipping times variable based on location.

4 Create only ships in the USA. Offer available to new customers only. Exclusively for new customers only. All subscription orders are free shipping, $100 order is free shipping threshold for one-time purchases.

Mini Pause #76: Ketones – Your New Metabolic BFF?

Posted on by stephanie-estima

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

Ketones are a clean energy source that mimic fasting or keto without cutting carbs.

They fuel your brain and body directly (unlike caffeine, which just blocks sleepiness) and can boost workout performance, mental focus, and appetite control.

They’re ideal if you want steady energy without the crash, care about long-term health, but don’t want to commit to a full keto lifestyle. Start small, use them strategically, and treat them as a tool (not a magic fix).

WHY

Why Should You Care About Ketones?

Ketones are drinks that rapidly elevate your ketone levels, mimicking a mild fasting or ketogenic state all without the need to fast or restrict your carbohydrates for extended periods of time. They are an effective way to fuel early morning workouts without sacrificing performance and not having to eat.

WHAT 

What do Ketones actually do in the body?

Ketones are small molecules we produce in our liver when fat is broken down. Higher ketone levels indicate that your body is using fat for energy rather than glucose (sugar), which is the primary goal of ketosis or a ketogenic diet.

When you supplement with ketones they provide an immediate source of energy for both your brain and your body.

This is in stark contrast to coffee (or the active ingredient – caffeine).

Caffeine works by blocking the receptors that make you feel sleepy. When we have caffeine, we often “feel” the jittery effects of it, but that is because it is ramping up our cortisol and adrenaline. Caffeine is not a source of energy that our cells can make energy from.

So while I’m never giving up my morning cappuccino, we have to recognize that the caffeine itself is not making energy.

Only molecules like glucose, amino acids or ketones (that we get from our diet or as we break down fat) that can be used to actually make energy inside the cell.

In my discussion this week with Dr. Brianna Stubbs, she outlined some of the benefits they provide:

  • Boost pre-workout energy without food, helping spare muscle glycogen and reduce fatigue during the actual workout.
  • Act as a natural appetite suppressant, lowering hunger hormones during and after workouts.
  • Enhance mental clarity and focus without caffeine's jittery side effects.
  • Possibly support longevity, improving mitochondrial function, reducing inflammation, protecting the brain, and positively influencing gene expression linked to healthy aging.

HOW

How do you know which option is right for you?

  • Vs. Natural Ketosis: Natural ketosis (via strict diets or fasting) is great if you can fast and restrict carbs for several weeks. The issue here is it often requires significant dedication and a longer term lifestyle change. Which is GREAT, but it is just not meant for everyone.
    • Supplementing with ketones instantly and temporarily mimic ketosis without carb restrictions. This is ideal if you prefer flexibility or occasional use without long-term commitment.
    • I also no longer follow a ketogenic diet, nor do I fast for longer periods of time, so supplementing with ketones is a nice work around for me.
  • Vs. Caffeine: Caffeine boosts alertness rapidly but can cause anxiety, jitters, and energy crashes. Ketones offer steadier, jitter-free energy, beneficial if caffeine leaves you wired or disrupts sleep.
  • Vs. Traditional Pre-workouts: Typical pre-workouts rely on stimulants (caffeine, beta-alanine, etc.) for a sharp energy spike. Ketones provide a subtle, sustained energy that may enhance endurance rather than immediate explosive power

Consider ketones if you:

  • Workout early and don't want to eat breakfast beforehand.
  • Struggle with hunger when fasting or caloric restriction.
  • Need stable, calm mental energy or you want to reduce your caffeine intake.
  • Are interested in metabolic, brain health, and longevity benefits but don't want to maintain strict dietary ketosis forever.

Avoid Ketones if you:

  • Prefer significant immediate stimulation (like strong pre-workouts).
  • Have sensitive digestion (ketones can initially cause GI upset in some people).
  • Are strictly following natural keto diets for long-term metabolic goals (you may not need them because you are likely already producing ketones).

NOW

What are your immediate next steps?

Start Small: Begin with half a serving to see how your body responds. I use Ketone IQ and take 1 bottle before working out, or before podcasting.

Timing Matters: Use strategically: early morning pre-workout, during fasting windows, or mid-afternoon when focus and willpower fades.

Consistency over Magic: Remember, ketones are a useful tool, not a cure-all. Combine them with healthy eating, regular exercise, and quality sleep to maximize benefits.

 

WHAT I RECOMMEND

Ketone-IQ 

I have personally been using this product for years and I love it. It tastes great, I down a 10mL bottle and head out to the gym in the morning. No sugar. No artificial ingredients, just pure ketones in a convenient bottle. Visit https://ketone.com/STEPHANIE and 30% off your first subscription order

My Latest Article: Pique Life's Drinkable Skincare

Feeling like your skin has lost its “glow” in midlife? Myself and my Bettys can relate!

Hormonal shifts during perimenopause and menopause can leave your skin thinner, drier, and more prone to irritation. Yes, gut health, strength training, and sleep are all essential, but your skin deserves just as much attention.

And while I love my cream and serums, there’s something else I’m loving that’s super simple… It’s “drinkable skincare” from Pique Life that helps your skin from the inside out.

Click here to read more and grab an exclusive discount on USA subscriptions while it lasts.

LvlUp Health’s Ultimate GI Repair:

If you’re feeling bloated, foggy, or just off after nearly every meal there’s a reason for it.

As estrogen declines in midlife, your digestion takes a hit and your body simply doesn’t process food like it used to. But there’s an easy solution, and you can support your gut naturally and effectively.

I’ve been using a gut-healing formula called Ultimate GI Repair from LvlUp Health, and it’s completely transformed how I feel after meals. It uses clinically-backed peptides to repair the gut lining, reduce inflammation, and improve nutrient absorption—no need to change what you eat or make drastic lifestyle changes. Most women see results in just two months, and LvlUp’s products are third-party tested for purity and transparency.

Want to feel lighter, clearer, and more energized after meals? Try Ultimate GI Repair for just 60 days and get back that confidence that you can eat without fear! Visit lvluphealth.com/DRSTEPHANIE and use the code DRSTEPHANIE for 15% off.

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

Mini Pause #71: Why Are Women So Afraid to Build Muscle?

Posted on by stephanie-estima

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

Women often shy away from muscle building due to misconceptions around bulkiness and outdated beauty standards.

We unpack where this came from, why being skinny is not a good look in midlife (and beyond), and why this can be detrimental to our health as we age.

Strong>>>Skinny!

WHY

The pursuit of being “small”—primarily through excessive cardio—can lead to detrimental long-term health effects, especially as we age.

Being small in midlife—if I may be so frank—is just not a good look.

But prioritizing muscle isn't just about aesthetics; it's essential for your health, longevity, and overall quality of life.

The bulking myth continues to persist, and I see it taking many different shapes: even in the new wave of women embracing weights, we still see women eating small quantities of food, doing too much cardio, and shying away from lifting heavier weights or muscle growth.

I had a woman on Instagram tell me recently that building muscle means we have to eat soooooo much food!! If we just focus on strength, then you can have strong muscles, but they won’t be big!

😳 I found this incredibly bizarre and alarming. What is wrong with full, round, juicy muscles on a woman?

What is wrong with eating to give your muscles a reason to grow?

And then I realized it's the fear of being too big / too bulky / too much, but it has presented now as a different form.

WHAT 

1. Misguided Beauty Standards: Today's mainstream beauty ideals, heavily influenced by media and celebrity portrayals, rarely showcase women with pronounced muscle definition.

Popular culture often celebrates being skinny with minimal muscle visibility, reinforcing the idea that muscles detract from femininity. We see it on trashy magazine covers, the “before” and “afters,” or when medications like GLP-1s are intentionally mismanaged.

This widespread portrayal of skinny over strong contributes significantly to misunderstandings about what a truly healthy, strong female body can and should look like, leading many women to undervalue strength training and muscle development.

I personally want my glute-sized shoulders and a quad sweep that makes grown men weep. I LOVE it when I can see my muscles. I have a few goals in life: be a better mother to my kids, learn to perfect a winged eyeliner, and to be jacked and tanned.

All still a work in progress. 😉

2. The Bulk Myth: Many women fear becoming bulky from strength training.

The irony, of course, is that this is so very unlikely for 98% of the female population. Building significant muscle mass is extremely challenging for women.

Women naturally produce significantly lower levels of testosterone, the primary hormone responsible for muscle growth, compared to men.

Additionally, while essential for health, female hormones like progesterone don't significantly contribute to muscle hypertrophy.

Muscle building in women typically results in improved shape, enhanced strength, and vital protection for bones and joints—not bulkiness. I have been trying to get jacked naturally for years now—and it hasn’t happened yet… although a gal can continue to dream!

3. The Language Trap: Common phrases like “long and lean” or “toned” misrepresent how muscles actually function and adapt.

Muscle length is genetically predetermined, with specific origin and attachment points on the skeleton that remain constant throughout life.

Training can and will certainly influence muscle strength, overall size, and visible definition by affecting muscle fiber thickness and body fat levels.

However, NO exercise or stretching can physically elongate muscle beyond its genetically set parameters. Understanding this helps dispel myths that often discourage women from engaging in effective strength training.

And don’t even get me started when I hear “long, lean, and toned” all together in one sentence!

4. Muscle as a Long-Term Investment: Unlike rapid fat-loss strategies, building muscle is a gradual and strategic process that requires:

  • consistent strength training;

  • proper nutrition, including sufficient protein for muscle repair and growth;

  • balanced carbohydrate intake for energy;

  • adequate healthy fats for hormone production;

  • quality sleep for optimal recovery’

  • targeted supplementation to address specific nutrient gaps;

  • and diligent stress management practices;

… all sustained consistently over years. Building muscle is a game of centimetres. It is energetically expensive to build more muscle, and we must have the proper environment to maximize this.

5. The Consequences of Muscle Loss: Ignoring muscle strength leads to numerous health risks, including:

  • Decreased bone density: Muscles stimulate bone growth and strength through load-bearing activities, helping to prevent osteoporosis and reducing fracture risks as we age.

  • Poor glucose regulation: Muscle tissue plays a crucial role in glucose uptake and metabolism. Losing muscle mass can significantly elevate the risk of insulin resistance and type 2 diabetes.

  • Loss of proprioception: Reduced muscle strength and joint mobility impair proprioception (the body’s ability to sense its position and movement in space), heightening the chance of falls and related injuries.

  • Weakened immune function: Adequate muscle mass and regular resistance training support immune health by promoting anti-inflammatory responses and enhancing overall resilience.

  • Compromised mental health: Muscle strength is closely linked to cognitive function and mental well-being. A decline in muscle mass and strength can negatively impact mood, cognitive clarity, and overall mental health.

6. Cardio's Impact on Muscle: Excessive cardio elevates cortisol, adrenaline, and norepinephrine levels, creating a prolonged catabolic state.

Cortisol, a stress hormone, signals the body to break down muscle protein for energy, particularly during extended periods of physical stress or calorie deficits.

Additionally, elevated adrenaline and norepinephrine can further amplify this catabolic effect by promoting the mobilization of muscle glycogen and amino acids, ultimately leading to decreased muscle mass and compromised muscle preservation.

HOW

💪 Prioritize Resistance Training: 

  • Include regular strength workouts focusing on progressive overload, so you’re gradually increasing the weight, sets, or repetitions to challenge your muscles and stimulate growth continuously.
  • Emphasize compound movements like squats, deadlifts, presses, and rows to maximize muscle recruitment and efficiency.
  • Think of resistance training as the kind of person you want to marry and have a long-term relationship with. You’re in it for the long haul, through it all, through thick and thin.

🚴🏻‍♀️ Do Strategic Cardio: 

  • Opt for brief, intense cardio sessions (e.g., sprints or high-intensity interval training) 1–2 times weekly to support muscle growth rather than hinder it. Short, intense cardio sessions help improve cardiovascular fitness and metabolic function without creating prolonged stress that can lead to muscle breakdown.
  • For the fun step or Zumba classes, bike rides, or other Zone 2/3/4 activities: date them. They are super fun and novel, and you can switch them up to your heart’s delight.

💋 Rethink Beauty Ideals: 

  • Embrace strength as beauty, and being strong over skinny.
  • The benefits of muscle long-term include improved bone density, joint health, metabolic rate, and functional independence, ultimately contributing to a higher quality of life and better aging outcomes.

NOW

➡️ Audit Your Routine: Replace excessive cardio with balanced strength training and targeted cardio sessions.

➡️ Nutrition Adjustments: Ensure adequate protein and carbohydrate intake to support muscle growth.

➡️ Consistency: Adopt a long-term mindset, understanding that muscle growth is a slow and steady process. It is more important to be consistent than it is to have the “perfect” routine.

What I Recommend

MIDLIFE WEIGHT CHANGES? CORRECT THIS HIDDEN MINERAL GAP NOW.

Do you struggle to lose weight, despite following a healthy diet?  It's because our food has changed a lot over the past 70 years! Fruits, veggies, and other whole foods aren’t as nutritious as they used to be and are deficient in essential minerals, directly related to pesticide use and farming practices. And when you’re short on minerals, weight loss gets a lot harder. There are two reasons: metabolism and hormone balance.

  • To learn more about minerals and how they can support weight loss in midlife, read my new article here.
  • BONUS! BEAM Minerals is offering 25% off site-wide, through May 26. Go to beamminerals.com/BETTER and use code MEMORIAL25 at checkout.

💥 KICK OFF SUMMER WITH SPECIAL DISCOUNTS

BiOptimizers: Maximize every meal—digest better, absorb more, and feel the power of next-level enzymes and magnesium.

  • 20% off site-wide through May 27; use code ESTIMA at checkout

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BodyBio: Midlife game-changer: balance your omegas, fight inflammaging, and feel the relief.

  • 20% off unlimited use sitewide through May 27; discount auto-applied at checkout

  • Link HERE

BON CHARGE: From effortless beauty boost to recovery tool, explore red light therapy options that fit into your morning scroll or post-workout stretch.

  • 25% off sitewide through May 26; discount auto-applied at checkout

  • Link HERE

OneSkin: One powerhouse peptide, discovered by women and backed by science—this is skincare and haircare that actually works in midlife.

  • 15% off through May 26; use code DRSTEPHANIE at checkout. PLUS, choose your free travel-size gift:

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  • Link HERE

Qualia: From energy-boosting NAD to inflammation-fighting senolytics for longevity to helping you get the sleep your body needs—these smart supplements do it all.

  • Up to 75% off through May 26; use code STEPHANIE at checkout. PLUS, FREE Gift Eye Mask. (This offer applies to the first shipment of subscription orders.)

  • Link HERE

Sunlighten: Sweat smarter—glow, recover, and recharge in an infrared sauna. It's the best health investment I’ve ever made.

  • Get up to $1,700 off + FREE shipping through May 31; use code DRSTEPHANIE at checkout

  • Link HERE

‼️ Want these discounts all in one place for the holiday weekend? Download the PDF!

SUMMER HYDRATION FLAVOR BURST

🍋 Lemonade that checks ALL the electrolyte boxes? Yes, please! I’m loving the new Lemonade Salt flavor from LMNT. It just debuted and is available for a limited time. Grab this new flavor at drinklmnt.com/drestima and get a free Sample Pack with your purchase!

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

Mini Pause #65: Female-Specific Biomechanics in Fitness Training

Posted on by stephanie-estima

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

This weekend, I am speaking at the Health Optimization Summit in Austin. Part of my talk is about how men and women differ in hormones, muscle fibers, fatigue, recovery, circulation, injury susceptibility, neuromuscular adaptation, and anatomical angles—all influencing optimal training approaches.

Let’s go on a little nerd safari together.

WHY This Matters

Recognizing these differences ensures effective, safe, and personalized training that leverages strengths and reduces injury risk.

There is a reason you and I hate farmer carries.

Even though women are told that a “good test of longevity and strength” is to be able to hold their body weight in their hands and carry it across the room, this is a great test for bros without a pelvic basin.

Not so much for women drawn like you and me. Every time I walk with a dumbbell or kettlebell, my curvy hips bonk it out of the way, making the test more of a shoulder and lat stabilizing test as I try to control the fly-away dumbbell.

As Jessica Rabbit famously said, “I’m not bad, I’m just drawn that way.” Farmer carries are mid at best for women with curves.

It’s also probably why you hate bicep curls with a barbell and prefer dumbbells. Our carrying angle is also wider, making a barbell too restrictive.

See?? It’s not you. It’s the male-centric world and the tests that are derived from it.

You’re not bad. You’re just drawn that way.

WHAT the Science Says

  • Hormones: Women have cyclical hormonal fluctuations (estrogen and progesterone) affecting muscle synthesis, energy availability, and performance.
  • Fiber Types: Women generally have a higher proportion of Type I muscle fibers (endurance-oriented), while men typically possess more Type II fibers (power-oriented).
  • Fatigability and Recovery: Women often fatigue slower and recover faster during endurance activities due to efficient energy utilization and better metabolic waste clearance. This is, in part, why we can train glutes 3x/week!
  • Capillary Perfusion: Women have better microcirculation, enhancing oxygen delivery and waste removal during endurance tasks. (Helloooo tomato-faced workouts!)
  • Injury Types: Women are more prone to ACL injuries due to wider hip angles (Q angle), hormonal fluctuations, and joint laxity. Men often experience muscle strains and ruptures due to greater force production, although this difference does tend to disappear when women enter menopause.
  • Neuromuscular Adaptations: Women rely more on muscular coordination and endurance-based adaptations, benefiting from enhanced neuromuscular efficiency and stability. This allows women to perform sustained muscular activities effectively, maintaining better form and technique over extended periods, which reduces injury risks and improves overall endurance performance.
  • Joint Angles: Women have larger elbow carrying angles and greater Q angles at the hips, influencing biomechanics, injury patterns, and movement efficiency. For example, the increased Q angle in women often contributes to knee valgus, which can raise the risk for ACL injuries during activities like jumping and landing. Similarly, a larger elbow carrying angle can affect upper-body mechanics, influencing movements such as overhead lifts, push-ups, and throwing actions.

HOW to Apply This to Your Training

Women:

➡️ Incorporate more strength training and explosive exercises to stimulate Type II muscle fibre growth.

  • Use the large Q angle to your advantage: separate your feet a bit wider during a squat, let the knees come in ever so slightly on the descent to slightly to pre-stretch the glutes and fire them up.

➡️ Emphasize hip stability exercises, ankle mobility, and foot mechanics to optimize movement patterns.

  • This is a must, especially for my muscle mommies wanting to prevent injury. I kept reinjuring my knee over and over again until I took my own prehab seriously. Don’t be a half-wit like me.

➡️ Adjust training intensity around menstrual cycles to optimize performance and recovery.

  • Always train hard, and always approach muscle failure. BUT adapt the hard and how you approach failure (volume or load) to where you are in your cycle and what you feel you can best handle.

NOW: Practical Steps to Implement Today

  • Listen to Your Body: Adjust intensity based on your fatigue and recovery signals, where you are in your menstrual cycle, and sleep and stress management.
  • Prevent Injuries Proactively: Women, prioritize knee, ankle, and foot mobility for optimized mechanics and movement patterns.
  • Give Yourself Grace & Time: …the same grace and time you’d give your best friend. Be your own best friend.

What I Recommend: Protein Tips & Money Smarts

 

🎉 HOW TO: MAKE EATING MORE PROTEIN MORE FUN

Some days, you just can't look at another chicken breast. I get it.

Protein recommendations for women have increased, which is great for energy, muscles, and bones, but it can be a challenge to get all your protein without supplementing.

I'm a fan of protein powder, especially Prime Protein from Equip Foods. It's 100% grass-fed and grass-finished beef protein isolate powder that tastes like your favorite dessert. That's such a bonus because I love making desserts for my family with a healthy twist.

ICYMI: I made a Banana Chocolate Creami recipe recently and posted it to my Instagram. This recipe is your answer to dessert cravings or a midday slump because it's packed with 30g of protein using Peanut Butter Prime Protein.

Try any of the other Prime Protein flavors, too—Chocolate, Vanilla, Strawberry, Cinnamon Roll, Iced Coffee, or Salted Caramel—to make your protein-boosted own sweet treat.

👉 To order and get more recipe ideas, visit https://www.equipfoods.com/. Use code BETTER to get 20% off (one-time use per customer).

 

💸 HOW TO: MAKE MONEY DECISIONS WITH MORE EASE

Have you ever found yourself sitting on your bathroom floor at 2 a.m.—heart racing, scrolling through your banking app for the fourth time that night.?

I know a lot of super successful people who have money. Good money even, but the knot in their stomach still wouldn't go away.

Here’s why: Financial anxiety isn’t about the numbers in your account. It’s about what is happening inside your nervous system.

More money doesn’t fix all money stress. Feeling safe with money does.

Knowing this, I'm excited to share that my friend Kate Northrup has a 6-step process to feel safe, confident, and magnetic with money. She's hosting a FREE 3-day experience called Good With Money, and it’s one of the most important things you can do for your financial peace this year.

It’s not: ❌ A budgeting bootcamp. ❌ A “just think positive” money mindset class. ❌ A glorified pitch disguised as value

It is: ✅ It’s a nervous system and financial reset. ✅ A full-body reprogramming to help you feel safe with money. For real.

If you’ve ever felt like financial stress follows you—no matter how much you earn or how hard you work—this is your invitation to end that cycle.

👉 Register for Good With Money, a FREE 3-day workshop series with Kate Northrup live right HERE. Be sure to sign up soon, as the first session begins Thursday, April 17.

Kate is a dynamo businesswoman who has been featured in The New York Times, Oprah Daily, and Harvard Business Review. She's also the author of “Money, A Love Story: Untangle Your Financial Woes and Create the Life You Really Want,” and “Do Less: A Revolutionary Approach to Time and Energy Management for Ambitious Women.”

Mini Pause #26: Fasting vs. Caloric Restriction: Which One Really Wins?

Posted on by stephanie-estima

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

Fasting, it seems, is a very effective tool for caloric restriction. What it does not appear to be is a goal you should aspire to be able to do, say for 16 hours every day, just because the cool cats are doing it. It needs to be discussed so that you can choose whether fasting is an effective tool for you for the purposes of caloric restriction.

WHY

Fasting has been one of the premier topics in weight loss circles for years now. And there have been some extraordinary claims on its benefits.

Most women come to fasting as a tool for fat loss. But it doesn't seem to be the fasting in and of itself that is the trick, but rather fasting can provide a tool for you to reduce your overall calories.

A recent randomized control trial [*] concluded that fasting in and of itself did not confer improved blood sugar management when compared to caloric restriction. Meaning–it isn't the fasting (or the fasting window) that confers benefits to body composition changes–but rather that fasting allows for a reduction in caloric intake in a time-restricted feeding window.

Here is the conclusion of the authors:

“In the setting of isocaloric eating, time restricted eating (TRE) did not decrease weight or improve glucose homeostasis relative to a usual eating pattern (UEP), suggesting that any effects of TRE on weight in prior studies may be due to reductions in caloric intake.”

WHAT

The subjects were 93% women, with an average age of 59 years old.

The researchers split them into two groups: The first group ate throughout the whole day, and the second group consumed 80% of their calories before 1 p.m., with a maximum of a 10-hour eating window (or a 14-hour fast).

It is significant to note that both groups ate the same amount of calories with the same nutrient content. The only difference was when the calories were consumed.

After 12 weeks, there was no significant differences between the two groups in:

  • Bodyweight
  • Fasting glucose
  • HOMA-IR (a measure for insulin resistance)
  • Response to an Oral Glucose Tolerance Test
  • Glycated Albumin

HOW

Now, while this may seem damaging for fasting, we don’t want to throw the baby out with the bathwater.

Fasting can be an effective tool for some for reducing calories. If that is you, then you do you, boo! But I think it might be time for us to stop pretending that fasting has magical powers other than its ability to help restrict calories.

I also think there is something powerful psychologically about fasting. Many of us mindlessly eat and do not sink into our bodies to really see how we’re feeling. Fasting can certainly help with that, especially when your stomach is gnawing at you.

Now, do I think everyone should be fasting? No.

If you are a woman in perimenopause, your primary physical objective should be to build muscle. That means feeding your body proteins in the morning to stave off the catabolic effects of sleep and to make sure you are getting enough total calories to build strong bones and muscles. So for most women in their 40s and beyond, fasting until noon is a terrible idea.

In your 40s, you need to get AHEAD of the net muscle protein breakdown and the net bone loss that accelerates as we age. So caloric restriction, especially the aggressive kind, is not going to bode well for this kind of body recomposition.

That means you have to eat in the morning and sufficiently through the day to meet your caloric and macro requirements.

NOW

If you have found fasting to be an effective tool for controlling your calories, then keep on doing what works for you. No shame in playing the game that works for you.

Fasting is a boss at helping you reduce your calories, which can give rise to many benefits if you need to reduce your calories.

But, let’s stop pretending fasting is the only way we turn over cells (autophagy) and the magic for clearing up every ailment under the sun.

Question of the Week

Q: What time of day do you typically lift weights?

This question came in from withtanya on IG and it’s one I get pretty frequently.

My personal preference has always been to lift in the morning. A few reasons for this:

  • I feel accomplished first thing in the morning
  • Nothing for the rest of my day is going to be as grueling or as difficult as my workout, so it sets up my work day for better productivity, mood and focus.
  • I can close off the “mental tab” of my workout needing to be completed and doesn’t weigh on me over the course of the day and allows me to work on other aspects of my health that can fall by the wayside (like my steps!)

Now, is this the ideal time to workout? Research seems to agree that the ideal time for a workout is sometime between 12 and 4 p.m. This allows for your core body temperature to rise, and for appropriate lubrication of joints and tendons through natural movement. There’s also the likelihood you’ll have eaten one or two meals by that point, which allows for appropriate substrate to fuel your workouts.

I just make it work when I can make it work, and for me, that is the morning. Is it ideal, according to science? No. But it works for me.

I tried working out one day this past week at 2 p.m. because I wasn’t able to get to the gym in the morning. I had a good workout, but truthfully, I struggled. For no reason other than psychologically, I felt like I was “behind,” and it felt like a break in my cognitive rhythm of the day.

So for me, I have figured out that the morning works best with the commitments I have as a mother, and I have some marginal flexibility to move it if need be.

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

Annmarie Gianni Skincare

I frequently receive requests from my Bettys for natural skincare products that work hard for you and work with all skin types. Now, I’m so pleased to welcome you to Annmarie Gianni skincare!

I rotate through products of several brands depending on the time of year, where I am in my cycle, my skin condition due to stress or tiredness, and a host of other factors that contribute to what’s going on with my skin at any given time. I know you can relate!

Annmarie's products are clean, organic, and wild-crafted. They nourish skin and are full of supportive activated ingredients. They’re third-party certified through MADE SAFE®, which means their products have none of the more than 6,500 substances prohibited or restricted from use in MADE SAFE® Certified products.

Since summer offers unique skin challenges, Annmarie put together a Clean Beauty Trial Kit for you that includes Aloe Herb Cleanser, Anti-Aging Serum, Anti-Aging Facial Oil, and samples of Sun Love sunscreen and antioxidant lip balm. Click here to try it! You’ll find the ingredient list, botanical infusion process, and videos on how to use each product. Here’s to a summer of great skin!

P.S.

Requesting input from the Bettyverse! We're midway through the year with this newsletter and I'd love to hear if you find the information valuable and how you're using it. Also, what topics would you like to know more about, focus on, or have me dig up research on? Send your thoughts and ideas to support@drstephanieestima.com.

Mini Pause #25: Try MyoReps for a Time-Saving Strength Routine

Posted on by stephanie-estima

MyoReps: The Answer for Muscle Hypertrophy When You’re Short on Time

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

When you’re in a pinch for time, structuring your workout in MyoReps is an efficient way to build muscle. They are intense! And for the majority of the session, they work the muscle close to muscle fatigue. These were lifesavers for me on a recent trip to Europe where I was pinched for time, jetlagged, and needed to get in a good working session.

WHY

MyoReps add variety to your existing routine and keep you working out when your time constraints don’t allow for luxuriating in the gym.

The theory behind the technique is that it helps athletes to do more effective reps. This method puts the muscles under high metabolic stress to help with hypertrophy and increase muscle growth.

WHAT

MyoReps are designed to be high in intensity and short on time. Here’s the way they are typically structured:

  • Pick a heavy weight for your working set sufficient enough to approximate muscle failure. This means that by the end of your set, you might be able to–if asked–execute 1-3 more reps.
  • Wait 5-10 seconds.
  • Then start your second set. Do as many reps as you can until you’re approximately 1-3 reps from failure.
  • Wait another 5-10 seconds.
  • Begin set 3, again, aiming to do as many repetitions as you can until you fail.
  • Continue until you have executed your desired number of sets.

You can see with this shortened rest period that the accumulation of metabolites does not have sufficient time to clear, and the muscle does not have much time to recharge before starting up again. Beginning subsequent sets when the muscle is already fatigued provides a big stimulus for hypertrophy.

HOW & NOW

For your next upper body day (I do not recommend trying this with legs initially because of the sheer intensity of the workout!), try the following:

  • SET 1: Heavy weights for a set of 8-12 until failure
  • Rest 5-10 seconds
  • SET 2: Same weights as set 1, trying to get as many reps as you can before muscle failure. Aim for 8-12.
  • Rest 5-10 seconds.
  • SET 3: Repeat Set 2
  • Rest 5-10 seconds.
  • SET 4: Repeat Set 3

And voilà! That exercise is now complete. Move on to the next exercise in your program and repeat this pattern.

Question of the Week

Q: When you say ‘lift heavy,' what does that mean exactly?

This came in from heyrachelej on IG and echoes a sentiment I get asked a lot.

Heavy means choosing a weight that, for your given repetitions in a set, you approximate muscle failure.

So let’s break this down a little bit further because most of us are not training to failure or even close to it.

You know you are approximating failure when one or both of the following happen:

  • Your velocity of the reps starts to slow down significantly.
  • The perceived weight starts to exponentially increase.

This is how you should be selecting a weight that is “heavy” and one that is appropriately heavy for you so that it approximates muscle failure.

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: BON CHARGE Red Light Therapy

As I’m experiencing perimenopause like many of my Bettys, recovery, healing, and skin health have become non-negotiables. I discovered the Australian company BON CHARGE last year and have found numerous products that are useful within my daily routines and support my health goals.

If you’ve read my mentions before and been curious, now’s the time to learn even more and invest in devices that offer you so much direct benefit. And if you’ve already tried one product, consider adding another to your routine.

Simply click the links below and the discount will be automatically applied. There are a variety of price points for all budgets. And for those of you who have health insurance HSA or FSA accounts, BON CHARGE products are all HSA/FSA eligible. Follow a few easy steps to obtain these tax-free savings.

Whether you’re still cycling, in peri or meno, a competitive athlete, or at any point in your health and fitness journey–these are my go-to's I hope you’ll consider:

  • Infrared PEMF Mat Max: I underestimated just how much I’d love this product. The Pulsed Electromagnetic Field (PEMF) harnesses electromagnetic wavelengths and red light therapy. I find it hard to relax–no shocker there–and this mat grounds my body and calms my mind every time. (It’s also low EMF and flicker-free.)
  • Red Light Face Mask: Red light and near-infrared light combine for powerful skin benefits. It’s now my 10- to 20-minute morning habit!
  • Red Light Neck & Chest Mask: If you’re playing catch-up with taking care of the skin on your neck and chest, this mask pairs well with the face mask to heal, firm, and smooth.
  • Infrared Sauna Blanket:  For my Bettys who want to experience all the benefits of a sauna without the monetary or space investment, the sauna blanket offers a great alternative. This one soothes my muscles after a hard lift day and helps me get to sleep.
  • Cold & Heat Therapy Massage Gun: This “hurts so good” device targets muscle soreness in the usual (and most unlikely!) areas of your body after an especially intense workout. The cold and heat combination gives you the flexibility to customize your recovery practice–genius! It’s portable, too, so you can pack it in your gym bag and use it right after working out instead of waiting until you get home.

Mini Pause #14: Common Cardio Mistakes & How to Fix Them

Posted on by stephanie-estima

What You’re Getting Wrong About Cardio and How to Make Simple Changes for Big Results

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

Cardio is a good thing. But you don’t need it to lose weight. And doing too much of it and to the exclusion of other forms of beneficial fitness just doesn’t serve you. Choose the type, intensity, and duration of your cardio wisely and based on your goals. Timing matters, too. If you’re strength training (and I know you are), you’ll want to save cardio until after your lifting. Cardiopulmonary health is especially important in perimenopause and menopause, so you’ll want to do cardio smarter, not harder, and definitely not longer.

WHY

I am a fan of cardio work, but not for the reasons you might think. One of the biggest misnomers for integrating cardio into routines is that it’s required for fat loss. Spoiler–it isn’t!

Cardio is important for cardiovascular health (this is especially true as we age and lose estrogen). Just as importantly, cardio facilitates work capacity for your resistance training workouts and for your recovery because of a better ability to deliver nutrients to repairing muscles.

When your cardiorespiratory fitness is good, you will be able to work hard during leg day and recover in between sets.

The other thing to note is that individuals who engage in some type of regular cardio are also generally setting up good habits so that when they lose weight (through diet and weight lifting) they are more likely to keep it off. You are more active, so your caloric balance has a better chance of staying balanced.

As important as cardio is in a balanced exercise regimen, I want to explore some common mistakes with cardio, with the assumption that you are looking to build muscle and lose fat.

WHAT

Mistake 1: Cardio As Effective As Diet

In a word, no. Cardio is not at all required for fat loss. Not even one bit! The biggest determinant of whether you will lose weight is your balance of calories in versus your calories out. If you are in even a mild caloric deficit, you will lose weight. This can be achieved without cardio entirely.

If you’ve ever looked at calories burned on your typical cardio equipment (even when they are likely overestimating it), it’s pretty discouraging. I clock in somewhere between 400-600 calories when I’m on the bike for an hour. An hour!!

By contrast, I can easily pack away 700 or 800 calories of food in a few minutes.

When we’re thinking about caloric deficits, it’s way easier to eat your calories than it is to burn them! It’s unfair, cruel, and unfortunately true. So a better strategy is to think about the calories you’re eating (and often the hidden calories from dressings, the bit here and there, and the mindless snacking) that is leading to a caloric surplus.

Now, don’t get me wrong, if muscle building is your goal, a caloric surplus is a great idea, as long as you’re putting the energy to work by lifting weights.

Relying on cardio for fat loss is a losing scenario, because it’s far easier to eat your calories than it is to burn them.

The other thing to remember is that if you’re overdoing it on the cardio, your body is a wily minx and will compensate by driving up hunger cues and metabolically adapting by decreasing your overall caloric expenditure. That means you will likely start moving less, your digestion will slow down, and even the calories you burn during subsequent cardio sessions will decrease.

The more you rely on cardio as a fat-loss tool, the more the returns diminish as you burn fewer calories overall and reduce non-exercise activity thermogenesis (NEAT).

Cardio should supplement your fat loss goals, not be the main event.

Mistake 2: The Timing Of Your Cardio

If fat loss and muscle gain are the goals, you also want to think about when you engage in cardio relative to when you lift weights.

There’s a well-established interference [*][*][*] between developing the aerobic endurance pathway and the muscle hypertrophy pathway.

This means, your muscle goals may be impaired if you do your cardio before your training. Some studies suggest that strength is compromised for 6 to 8 [*] hours after an intense cardio session.

This is especially true for high-intensity interval training (HIIT) [*]. HIIT may be less of a time commitment and it can be more fun than a Zone 2 workout, but putting your HIIT workout ahead of your weight session is likely going to catabolize your performance because you’re already going to be pretty gassed.

And HIIT and weight training have a lot of physical features in common anyway: the explosive power and recruitment of type 2 fibers. By combining these two, the activity that comes second likely will suffer.

Also keep in mind that the recovery demand for a HIIT session is much higher than a Zone 2 workout. You’ll need more time to recover from a HIIT workout before you should do it again.

HOW

Think about your cardio as a way to keep your overall fitness level high:

  • The cardioprotective benefits it extends in perimenopause and menopause.
  • The way it augments your performance on heavy lift days.
  • How it helps establish healthy lifelong habits.

Cardio isn’t required at all for fat loss. It should never be used as your primary fat loss tool. Fat loss happens in the kitchen, not on the treadmill.

If your goal is fat loss and muscle gain, the timing of your cardio can be after a training session, or even on separate days altogether.

I typically lift weights in the morning, and if I have trained my upper body, I’ll jump on my stationary bike in the evening for a Zone 2 ride. If I have trained legs in the morning, I’m doing no cardio that day. Instead, I’m sitting on the couch, going for a sauna, or going to bed early.

Zone 2 training can be a great way to train your base level of cardiopulmonary health. Aim for a 30-45 minute session, several times a week. Remember, there are a lot of ways to get into your Zone 2! Rucking, cycling, walking, and swimming are wonderful, low-impact options.

HIIT training can be done once or twice a week, and probably shouldn’t be longer than 15 to 30 minutes.

For more ideas, I wrote about different ways to train the top end of your cardiopulmonary fitness in Mini Pause #11 and Mini Pause #12.

NOW

  • Reframe your thinking around cardio to be an adjunct for living well (and helping with leg day!)
  • Ensure your weightlifting is done first. If you want to do Zone 2 that day, it can go immediately after weights, or later that day.
  • Limit your HIIT workouts to 30 minutes or less one to two times per week following weight workouts. (And probably not on leg day unless you are a maniac.)

Question of the Week

Q: How to navigate perimenopause with a low budget? The must-dos!

This is such a great question from vykteran on IG! There are many  low- and no-cost items that make a major difference in our experience with perimenopause.

Here are the top 30 things I feel measurably move the needle when it comes to feeling great in perimenopause. Take your pick!

  • Watch the sunrise / early morning sunlight: Get outdoors (rain or shine) for 10 minutes every morning.
  • Watch the sunset.
  • Snack on exercise: for every 1 hour of sitting, get up and move for 10 minutes. (Read more about exercise snacks in Mini Pause #3.)
  • Mouth tape at night (can be a piece of surgical tape on the mouth).
  • Clean your house with vinegar, water, and a few drops of essential oils (I use orange or lemon).
  • Keep your phone and all electronics out of your bedroom.
  • Keep your room cool, dark, and serene.
  • Use only floor lights or candles after sunset, no overhead lights.
  • Lift heavy at least 3x/week. This can be weights at the gym or odd-shaped rocks and objects you find in nature.
  • Sprint 1-2x/week. Grab your trainers and hit the road! Run as fast as you can for one minute, then walk until your heart rate recovers. Do this cycle 5x.
  • Aim to get at least 7,000 steps a day. Your phone likely has a pedometer built into it.
  • Drink 3L of water daily. Add in sea salt or electrolytes.
  • Moisturize your skin after a shower or bath with olive oil.
  • Absolutely no alcohol.
  • Set boundaries and stick to a consistent bedtime and waketime every day (including weekends).
  • Aim to get a minimum of 30g of protein at each meal.
  • Chew your food 20 times on each side of your mouth.
  • Stop eating 2-3 hours before bedtime.
  • Open your windows!
  • Practice gratitude for people, things, and events in your daily life.
  • Tell people why you love them: send a voice note or a written note about what you are grateful for and what you notice about them that you admire.
  • Watch comedy and let yourself laugh!
  • Sing or hum along to music (opens the throat chakra; the humming is calming for the nervous system).
  • Oil pull for oral health.
  • “Close and clean” your work and personal spaces daily. Have a proper work shutdown: tidy up your desk, and shut down your computer. Put dishes in the dishwasher, and wipe down countertops so you can walk into your kitchen the next day without seeing clutter.
  • Celebrate your efforts, not only the outcome.
  • At the end of the day, reflect on how awesome you were with at least one specific example.
  • Make a desire list and dream about what lights you up. A desire list can be anything: from material items you want, experiences, relationships, properties, lifestyle, etc. Just allow yourself to dream again.
  • Practice forgiveness. For your parents, for ex-partners, coworkers, friends, or anyone who has wronged you. It is not that you are letting them off the hook for what they did, but that you are setting yourself free.
  • Sit on the grass, on the sand, or anywhere in nature. Gaze off into the distance. Let your mind wander.

Ok, that's just a preliminary list! What did I miss?

YOUR TURN!

Let me know what you’d add to this list of low-budget perimenopause must-dos. Send in your favorites to support@drstephanieestima.com.

WHAT I RECOMMEND: BodyBio

You know I’m a big proponent of optimizing my nutrition and lifestyle to promote healthy aging, and I love a product that achieves multiple health goals at once.

That’s why I’ve incorporated BodyBio PC, a phospholipid complex, into my daily routine. Not only are phospholipids essential for cellular health, especially as we age, they also:

  • Promote mental clarity and memory*
  • Support a healthy gut lining (no more leaks!)*
  • Encourage liver detoxification*
  • Support bile flow and fat digestion*

Visit BodyBio.com to learn why PC is considered  “the foundation of your cells.” Use code DRSTEPHANIE to save 15% sitewide.

Bonus! If you missed my April 8 BETTER! podcast with Jessica Berman, you may want to take a listen this weekend. We talked about seed oils (misunderstood), omega 6s & 3s (essential) and how they impact your body’s composition and overall health. As an executive leader at BodyBio, Jess is continuing the legacy of the membrane medicine work her grandfather, scientist Ed Kane, spent over four decades researching.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Benefits for My Bettys

In these newsletters, I often share the products, devices, and equipment that I use in my own life regularly. I only mention items I feel are worth highlighting and that I believe may provide health and wellness benefits to my Bettys. I encourage you – pressure-free! – to explore and then determine if any of the items fit YOUR health needs, fitness goals, lifestyle, or budget.

Today’s issue includes the following items. Use code DRSTEPHANIE with the links below to receive a special discount.

You’ll find more resources in my online HEALTH TOOLKIT. I’ve compiled these for my Bettys who are still cycling, experiencing symptoms of perimenopause, or managing the transition to the other side of menopause. Take a look!