x
Site Logo

Tag: gut health

Mini Pause #101 | December is a triathlon

Posted on by stephanie-estima

December is a triathlon for my system.

Even if I’ve been committed to training for it, it takes a toll.

I think we’re all just trying to be present now and make it across the finish line to January.

In midlife… navigating perimenopause, racing to keep up with hormone shifts, and looking everywhere for the metabolism we had in our 20s… this month just hits different.

Let me tell you – in December, I took on some extra work travel for speaking engagements, I celebrated my birthday, and I’m a business owner coming up to year-end. Plus, I have two boys who want all the magic Christmas has to offer.

I’m right there with you.

Let’s get into what’s happening beneath the surface and how you can make it to the other side.

 

What

The math for the gut isn’t pretty this time of year.

Richer food + more sugar + more alcohol + stress = extra work for the gut

Travel + schedule changes + social pressure = higher cortisol and nervous system overload

Hormonal changes = slower digestion, lighter sleep, and stress that hits harder than it used to

The result at 8 PM?

Feeling bloated… puffy… unbuttoning your pants (or ditching them altogether).

My red flags are when I feel foggy and irritable OR if I wake up between 2 and 4 AM.

You don’t have to accept this as a consequence of getting older (and actually, you don’t have to accept that there ARE consequences of getting older… you’re not in trouble!). It’s just your biology running in to protect you from chaos.

But here’s the good news: You can absolutely change how your body feels without giving up the fun, food, or connection time that makes this season special.

You just need to bubble wrap the two major systems that take the biggest hit in midlife:

Digestion.

Sleep.

 

Digest Well So Food Feels Good

As we hit perimenopause and menopause, we naturally make fewer digestive enzymes (the little molecules that break down food so your body can get the nutrients from it).

Without digestive enzymes rocking, your food just… sits there.

You might notice:

Bloating or gas after meals

Feeling overly full, even from a “normal” portion

Sluggish energy or a food coma after eating

These are all signs that your digestive enzymes need some back-up.

Better breakdown → Better absorption → Less bloating → More energy

So it’s not about eating less, but helping your body do more with what you do eat.

Try this:

Take digestive enzymes before or with your heaviest meals (I take 3 caps of this)

Drink a few sips of water – not a full glass – to avoid diluting stomach acid

Follow my plate formula:

½ plate non-starchy veg (fiber = happy gut + steady blood sugar)

¼ plate protein (mood + muscle love)

¼ plate starches or treats (sweet potatoes or pie… dealer’s choice)

A bit of fat (olive oil, avo, nuts) to slow digestion and stabilize energy

Slow down enough to notice when you’re full… this is the hardest part.

Put your fork down between bites to slow yourself down.

Bonus points: Take 5-10 slow, deep breaths before you eat.

I know it might sound silly, but all of these tips signal safety to your nervous system, which shifts you from fight-or-flight to rest-and-digest.

 

Calm Down + Sleep

If digestion is Priority #1, stress and sleep are tied for Priority #2.

The stress response is connected to digestion by the vagus nerve, so when one’s off, the other is too.

The bridge between them? Magnesium.

I know choosing which supplements to take is a daunting task, but let me tell you… if I was only going to take one supplement every day, I’d probably choose magnesium.

We need magnesium for over 300 enzymatic reactions in the body.

Muscle relaxation.

Nerve function.

Stress regulation.

But here’s the catch: More stress = more magnesium use.

The more stressed you are, the less magnesium you have left in the tank to calm you down.

It’s a crappy cycle.

Here’s the routine I recommend:

Take magnesium 60-90 minutes before bed. (I use this one.)

Dim the lights, lower your screen brightness, and maybe put on some soft music. My personal fave is bossa nova.

Add one or two of these nervous system soothers:

Legs up the wall for 5 minutes

5-10 slow breaths (inhale for 4 counts, exhale for 6-8 counts)

A warm bath, shower, or sauna if you can swing it

Set one gentle boundary that makes you feel human again, like:

One more drink or dessert… not both

No screens after 10 PM

Lights out by 11 on non-party nights

Yeah, But I’m Travelling

Keep it simple and pack a mini Gut + Calm Kit.

Here’s what I’d put in it:

A travel bottle of digestive enzymes

A small bottle of magnesium

Hydrate like it’s your job, especially if you’re flying or drinking

Find one true rest pocket per day to let your system reset. 10-20 mins of lying down, no phone, no talking.

 

Bottom Line

If you do nothing else this holiday season:

Take enzymes with your biggest meals for less bloat and more energy.

Take magnesium in the evening for a calmer mind, deeper sleep, and better mornings.

Start a few days before the big events and carry it through the New Year.

You’ll feel lighter, more grounded, and have a hope of feeling rested in January so you can kick off those big goals.

🎁 Snag my Discounts on BIOptimizers Enzymes + Magnesium

WHAT I'M LOVING THIS WEEK

Tro Calm for When Your Brain Won’t Shut Up

There are days when my mind feels like 37 tabs are open.. And they’re all buffering at once.

I’ll finish a workout, sit down to write, and still feel my nervous system humming like it missed the “cool down” memo. That’s when I reach for Tro Calm – my secret weapon for turning down the volume on stress without losing my edge.

Here’s what makes it special:

Most “calming” supplements don’t actually make it into your brain. Tro Calm does. It uses a unique B3-GABA molecule that crosses the blood–brain barrier, paired with Kava, which enhances your GABA receptors’ ability to help you feel grounded, clear, and calm.

No sedation. No fuzzy head. Just balance.

I’ll use it before big presentations, long travel days, or when I can feel that internal “buzz” starting to rise. It’s calm you can control, and it actually works.

👉 Find your calm with code BETTER for 10% off →

 

LVLUP Health to Heal from the Inside Out

When your gut’s inflamed, nothing works the way it should – your energy, hormones, recovery, even mood.

That’s why I love LVLUP Health’s Ultimate GI Repair + Re-Generate (BPC-157). They’re two peptide-based formulas that help your body repair from the inside out.

Ultimate GI Repair strengthens your gut lining with four powerful peptides, BPC-157, KPV, GHK-Cu, and Larazotide, plus gut-loving nutrients like Zinc L-Carnosine and Tributyrin to reduce inflammation and rebuild your digestive barrier.

Re-Generate takes that healing further, using BPC-157, PEA, and Hyaluronic Acid to support recovery, collagen, and joint health. Think: faster bounce-back, calmer inflammation, and a body that feels younger from within.

Together, they’re my version of an internal spa treatment… quiet regeneration at the cellular level that you can actually feel.

 👉 Heal + Restore with code DRSTEPHANIE for 15% off →

 

 

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

 

 

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

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 #97 | Peptides for Recovery 101

Posted on by stephanie-estima

How BPC-157, GHK-Cu, KPV, and Larazotide Help You Heal Faster

Why Recovery Feels Harder in Midlife

You can be doing everything right – lifting weights, sleeping (mostly) well, eating enough protein – and still find recovery slower than it used to be.

That’s not weakness. It’s biology.

As we age, microvascular damage, low-grade inflammation, and a leaky gut barrier make it harder for our bodies to repair themselves. Cells don’t regenerate as quickly, and tissue recovery takes longer. The result? You’re sore, tired, and wondering why your progress keeps stalling.

This is especially true in perimenopause and menopause, when hormonal shifts amplify inflammatory pathways and slow collagen synthesis.

But here’s the good news: the science of recovery has evolved.

Peptides are small, naturally occurring amino acid chains that act as signaling molecules. Think of them as biological instructions telling your body to repair, rebuild, and regenerate.

Until recently, only the stars of Hollywood red carpet GRWM videos talked about peptides… but now, they’re more accessible than ever.

Below, we’ll walk through the four most evidence-based peptides for recovery and repair. We’ll get into what they do, how to take them, and where they fit in a smart, midlife recovery plan.

BPC-157: The Tissue-Repair Workhorse Peptide

Let’s start with the MVP. BPC-157 (Body Protection Compound-157) is one of the most studied peptides for systemic recovery. It promotes angiogenesis (the creation of new blood vessels), improves nitric-oxide signaling, and accelerates repair in muscle, tendon, ligament, bone, and GI tissue.

Clinically, this one’s a favorite for speeding up tendon and ligament recovery – notoriously slow-to-heal tissues for women over 40.

What the research says:

BPC-157 has demonstrated structural and functional recovery in soft tissue injuries and even gastric ulcers in animal and human models. Its stability in gastric juice makes it one of the rare peptides that can survive oral ingestion and still work effectively. PMC

How it’s taken:

    • Injectable (subcutaneous/intramuscular): The most reliable method for systemic exposure and tissue repair.
    • Oral: Surprisingly resilient to stomach acid, making it ideal for gut repair or when injections aren’t practical. Combining it with sodium bicarbonate enhances bioavailability even more.

Best for:

    • Post-training muscle soreness
    • Chronic tendon or ligament pain
    • Gut inflammation or leaky gut recovery

GHK-Cu: Collagen, Skin, and Hair Regeneration Peptide

Next up is GHK-Cu, the “beauty and repair” peptide. If BPC-157 is your structural engineer, GHK-Cu is your interior designer.

This naturally occurring copper-binding tripeptide stimulates collagen and extracellular matrix (ECM) synthesis, improves skin elasticity, and visibly reduces wrinkles within 8–12 weeks. It also plays a key role in angiogenesis (blood vessel formation) and antioxidant defense.

All this chalks up to… it helps your tissues both look and function younger.

What the research says:

In human cosmetic trials, GHK-Cu improved skin density, firmness, and hydration, while reducing wrinkle depth and roughness. It’s also been shown to stimulate hair follicle activity, increasing hair growth and thickness, a welcome win during midlife hormonal changes when there seems to be more hair in your brush than on your head. PMC

How it’s taken:

    • Topical: Best evidence for visible skin and superficial tissue remodeling. I’m currently testing several copper peptide formulas and will share when I find one that hits my clinical bar.
    • Oral: Absorbable but less stable. Systemic effects are possible, but not as predictable as topical use. When taken orally, its benefits for the skin and hair can be just as good as injections since all its benefits work through repairing cellular DNA and flipping on youthful genes that provide the youthful skin and hair.

Best for:

    • Hair growth
    • Wrinkle depth reduction
    • Skin elasticity

Pro tip: I currently use OneSkin Hair Serum, which doesn’t include GHK-Cu but delivers excellent follicle stimulation through the OS-01 peptide — and I’ve got the baby hairs to prove it.

KPV: The Gut-Calming Peptide

Now, let’s shift to gut health. Because if your gut is inflamed, your recovery is compromised everywhere else.

KPV is a lesser-known tripeptide with a potent anti-inflammatory profile. It’s shown to reduce pro-inflammatory cytokines (the chemical “fire alarms” that trigger gut inflammation) and protect intestinal epithelial cells.

What the research says:

In animal models, oral KPV supplementation significantly reduced colitis severity, suggesting strong potential for human gut repair. PMC

It works by down-regulating inflammatory pathways like NF-κB and MAPK, protecting the gut lining, and supporting local immune balance in the intestines.

How it’s taken:

    • Oral: The preferred route for reducing gut inflammation. It acts locally where it’s needed most.
    • Topical: Occasionally used for skin inflammation, but oral delivery is better supported for gut-first recovery.

Best for:

    • Bloating, IBS, or food sensitivities
    • Post-travel digestive reset
    • Recovery after illness, antibiotic use, or gut irritation

 

Larazotide: The Leaky-Gut Fixer Peptide

Larazotide is the gut’s gatekeeper. This eight-amino-acid peptide helps tighten epithelial junctions in the intestinal lining – the “fences” that keep toxins, bacteria, and undigested food out of your bloodstream.

When these junctions loosen (a phenomenon called leaky gut), inflammation skyrockets and immune reactions flare. Larazotide stabilizes this barrier, helping restore normal permeability.

What the research says:

In randomized, placebo-controlled trials on adults with celiac-type symptoms, Larazotide significantly reduced GI distress and improved barrier function, even without dietary changes. PMC

How it’s taken:

    • Oral only. It acts locally in the gut rather than systemically, which makes it a safe and focused option for intestinal repair.

Best for:

    • Food sensitivities
    • Leaky gut or chronic bloating
    • GI inflammation and immune overactivation

 

How to Choose the Right Peptide Stack

Let’s simplify how all of these fit together.

Looking for systemic muscle or joint repair?
→ Start with BPC-157 (injectable for full-body repair or oral for gut-adjacent healing).

Struggling with gut repair or inflammation?
→ Stack oral BPC-157 + KPV + Larazotide for a multi-layered approach to intestinal barrier repair and inflammation control. This trio forms the core of LVLUP’s Ultimate GI Repair, a clinically dosed, peptide-based stack that’s become one of my go-tos for midlife gut restoration.

Skin and hair showing signs of aging?
→ Add topical GHK-Cu for visible results within 8–12 weeks.

Bonus: Pair any of these with foundational recovery habits like strength training, sleep, and dietary protein intake. Peptides don’t replace the basics; they enhance your body’s ability to respond to them.

 

Safety, Legality, and Smart Use of Peptides for Recovery

A quick but important note: not all peptides are FDA-approved, and legalities change from country to country. BPC-157, for example, appears on the FDA’s list of substances that may present safety risks for compounding. If you’re a tested athlete, it’s also on the World Anti-Doping Agency (WADA) prohibited list.

That doesn’t make these peptides inherently unsafe, but it does mean quality control matters.

Here’s how to stay smart:

    • Work with a clinician if you’re considering injectable forms.
    • Source peptides only from GMP-certified, third-party-tested suppliers. U.S. Food and Drug Administration
    • Avoid unregulated “research chemical” websites.

 

How I’d Use Peptides for Recovery in Practice

If I were rebuilding a recovery protocol – whether for a patient or myself – I’d start from the inside out:

Gut first: Repair the foundation with LVLUP Ultimate GI Repair (BPC-157 + KPV + Larazotide). Addressing gut permeability and inflammation accelerates everything else.

Then tissue: Add BPC-157 (oral or injectable) to speed structural healing for muscles, tendons, or ligaments.

Then skin: Layer in topical GHK-Cu or a peptide-rich formula like OneSkin for collagen support, scar healing, and hair growth. PMC

From there, track progress over 6–12 weeks. Look for signs like reduced soreness, better digestion, stronger nails, and faster wound healing. These are all subtle but reliable biomarkers of improved recovery.

 

Peptide Quality, Legality, and Sport Compliance

I want to make myself crystal clear, Betty: these compounds are still under investigation. While many are clinically supported, they’re not yet mainstream therapeutics.

Use peptides as what they are… powerful add-ons, not miracle cures. Discuss them with a trusted clinician, especially if you’re on prescription medications or have autoimmune conditions.

 

The Takeaway on Peptides for Recovery

If your recovery has been stalling out, it’s not because you’ve lost motivation… it’s because your biology needs better communication.

Peptides are those messages. They deliver precise, science-backed instructions that help your body rebuild what daily stress, aging, and training wear down.

They’re not shortcuts, but I’m interested in them as signal amplifiers for women who are done guessing and ready to recover better, age stronger, and perform at their full potential in the gym, at home, and everywhere in between.

Medical & legal note: Peptides discussed here are investigational to varying degrees. This newsletter is educational, not medical advice. Work with a licensed clinician, especially if you’re pregnant, immunocompromised, on prescription meds, or a tested athlete. U.S. Food and Drug Administration

 

WHAT I'M LOVING THIS WEEK

LVLUP Health

Your muscles aren’t the only thing that deserve a training plan. Your brain does too. This recommendation is for my Dark Roast Bettys whose brains want more, more, more.

I’ve been using LVLUPHealth’s Nootropept for sharper focus, faster recall, and a calmer, more resilient mind… all things that used to come easily in my 20s, but take a little more effort in my mid-40s!

When I have a packed, high-output day (I’m looking at you, Zone 5 Norweigans in the morning, podcasting all day, and soccer momming until way past bedtime)… I reach for Nootropept. It’s a blend of Noopept, L-Theanine, Alpha-GPC, and J-147 and it gives me the laser focus I need without the brain explosion that tends to follow.

Betty, your brain runs the dang show. Fuel it like it matters with LVLUP Health.

They’re having their biggest sale of the year right now with up to 40% off.

Shop LVLUP Health now. ¹

 

Pique

Last week, I was speaking at a conference in Florida. My husband and I flew in and out in a weekend, so locating the good caffeine was a top priority. Betty, every coffee I found was a crime against beans. Just… yuck.

Thankfully, I always have a few sachets of Pique’s Sun Goddess Ceremonial Matcha tucked in my purse. One packet, hot water, and I had clean, calm energy for the day. No pre-stage jitters, no afternoon crash – just pure focus (and skin that was happy to be photographed).

The matcha’s L-theanine keeps my energy smooth, while the EGCG and chlorophyll support the skin clarity and metabolism that can get crushed by a few hours on a plane.

Shop Pique’s Sun Goddess Matcha using code BETTER for up to 20% off + a free starter kit with a rechargeable frother and glass beaker! ²

 

Kyoord

Anyone who’s been to my house knows I keep olive oil in 3 places: next to the stove, on the dining table, and in my bathroom with my skincare.

So I’m serious about which oil makes the grade. It’s one of the kitchen items I treat like a luxury serum, so I don’t mess around. I hydrate from the inside when I drizzle it on veggies, finish salmon with it, and yes… sometimes drink it straight off a spoon.

For bonus points, I like to treat myself like a true queen and rub it into my legs after a shave or on my face when I’m really dry (see last week’s Mini Pause about the Kleenex face situation!).

I trust Kyoord because it was created by a molecular biologist who knows her stuff. The high-phenolic extra virgin olive oil is science in a bottle. It’s rich in oleocanthal and oleacein – compounds that research shows support cardiovascular health, reduce inflammation, and protect the brain as we age.

You’ll taste the difference right away. That peppery bite in your throat? That’s the oleocanthal – nature’s version of ibuprofen.

Shop Kyoord EVOO using code VIP for a total of up to 20-30% off.³

 

🌟 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.

 

¹ LVLUP: PayPal is the only acceptable form of payment for LVLUP.

² Pique: The 20% off is for new subscribers in the US (sorry, no offer for Canadians, including on subscriptions), and no one-time discount codes.

³ Kyoord: Offer good for first purchase only. Sale runs through December 1st or as long as supplies last.

 

Mini Pause #83: Your Gut Has Trust Issues

Posted on by stephanie-estima

TL;DR

What if your gut doesn't just digest food but also… decides if you're safe? According to Dr. Steven Gundry, your microbiome is like your body's border patrol. And when it senses something dangerous, whether it's a food or a feeling, it shuts everything down. Chronic inflammation, autoimmune flare-ups, even low energy? All signs your gut no longer trusts you.

WHY

We're used to thinking of food as fuel but a more accurate way to think about this is food is a signal.

If your gut senses something unfamiliar or threatening, it doesn't ask questions. It assumes danger and triggers a full-body immune response.

And it's not just what you eat:

  • It's how you eat
  • It's when you eat
  • It's what emotional state you're in when you eat it.

WHAT

🧠 The Gut-Brain Axis Runs the Show: Your gut bacteria send signals directly to your brain—especially when they sense a threat. Ever feel foggy, anxious, or fatigued after eating “healthy” food? It might be your microbiome’s red alert.

🥬 Plant Defense Mechanisms Are Real: Some plants don’t want to be eaten. Lectins (like those in beans, tomatoes, and grains) can punch tiny holes in your gut lining—what Gundry calls “gut wall breach.” Once that barrier is compromised, immune chaos begins.

⛅ Your Immune System is Exhausted: If your gut keeps encountering “danger” every day—whether from poor diet, stress, or over-exercise—it eventually becomes hyperreactive. The result? Autoimmunity, joint pain, mood swings, and sluggish metabolism.

🧃 Green Juice ≠ Gut Health: Even some “clean” foods might be inflammatory to your body. The key isn’t eating less—it’s eating what your gut recognizes as safe.

HOW

🧭 Test & Learn: Your gut’s tolerance is personal. Elimination diets aren’t trendy—they’re necessary. Strip down to the basics and slowly reintroduce foods to see what sets off the alarm.

🍽️ Food Order Matters: Start meals with leafy greens or a gentle fat (like avocado) to coat your gut lining. Then add protein. Save carbs for last.

⏳ Time-Restricted Eating = Immune Reset: Giving your gut long breaks between meals (12–16 hours) helps it repair damage and calm inflammation—no pills required.

🧘 Stress is a Gut Saboteur: Cortisol alters your microbiome composition within hours. If you’re eating kale while stressed, your gut still hears “danger.”

NOW

  • Audit Your “Healthy” Foods: What are you eating that might  be triggering your body's defense systems?
  • Reframe Your Gut: It's not a garbage disposal. It's an intelligent filter deciding what's safe.
  • Think Like a Diplomat: Your goal isn't to “fight inflammation” – it's to earn back your gut's trust.

WHAT I LOVE THIS WEEK

FRESH PRESSED OLIVE OIL Award-winning, farm-direct olive oil at peak freshness. Try your first bottle for just $1 shipping.

Here's what most people don't know about olive oil: freshness changes everything. The difference between fresh-pressed and store-bought isn't just taste – it's nutritional potency.

While commercial oils sit on shelves for months (sometimes years), losing their beneficial compounds and developing off-flavors, T.J. Robinson's Fresh-Pressed Olive Oil Club delivers oils straight from award-winning artisanal farms at their nutritional peak.

Robinson partners with gold-medal-winning producers worldwide, timing deliveries around harvest seasons to ensure you're getting oil that was literally pressed weeks – not years – ago. The result? Oils bursting with the vibrant flavors and antioxidant profiles that make olive oil a true superfood.

Once you experience the peppery bite and complex aromatics of genuinely fresh olive oil, store-bought versions taste flat and lifeless by comparison. It's like comparing sun-ripened tomatoes to cardboard – there's simply no going back.

To prove the difference, T.J. will send you a $39 bottle for just $1 shipping. No strings attached, no commitment required. Just the chance to taste olive oil the way it's meant to be: fresh, potent, and alive with flavor.

Click Here for Your $39-Bottle-for-a-Buck.1

Maui Nui Venison: The Midlife Nutrition Game-Changer

What if there was a protein so nutrient-dense that just 3.5oz delivers a significant percentage of your daily vitamins and minerals in only 107 calories? Meet Maui Nui venison – wild-harvested Hawaiian axis deer that's literally healing an ecosystem while transforming midlife nutrition.

These deer, originally from India, were destroying Hawaii's native plants and water systems. Enter Jake Muise, the “lava cowboy” who turned this ecological crisis into the most nutrient-dense red meat on the planet. His team stress-free night-harvests these animals across volcanic lava fields, creating meat with an unmatched nutritional profile.

For midlife women especially, Maui Nui is revolutionary: 19% of your daily iron needs per serving (crucial for energy and stamina), 338% of selenium (essential for thyroid function), plus the most balanced omega ratio of any red meat. Their venison sticks pack 10g of protein in just 60 calories – perfect for sustained energy without the crashes.

This isn't just meat; it's medicine that supports hormone balance, muscle maintenance, and energy levels while honoring both animal welfare and environmental restoration.

Right now, Maui Nui is offering a free 12-pack of their jerky sticks with your first order of $79 or more. Just go to mauinuivenison.com/better to grab yours.2

Hydration Hero for Midlife Women

As we navigate the hormonal shifts of midlife, our bodies face unique challenges that often go unaddressed. One crucial element? Electrolyte balance. Dr. Stephanie Estima consistently recommends LMNT because it's specifically formulated to support women during this transformative phase.

Unlike typical sports drinks loaded with sugar, LMNT delivers the precise sodium, potassium, and magnesium ratios your body craves—without the junk. During perimenopause and menopause, declining estrogen affects our ability to retain electrolytes, leading to fatigue, brain fog, and disrupted sleep. LMNT helps restore this delicate balance.

Whether you're dealing with hot flashes, supporting your metabolism, or simply wanting sustained energy throughout the day, proper hydration with quality electrolytes is non-negotiable. LMNT makes it effortless and delicious.

Special Offer: Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at drinklmnt.com/drestima. Find your favorite LMNT flavor, or share with a friend.3

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

1 Offer only available to US customers. Code limited to new customers only. Terms and conditions may apply.

2 Offer only available to US customers. One per customer. Terms and conditions may apply.

3 First time customers only.

The Midlife Protein Trap: Why You’re Eating Right But Still Feeling Off

Posted on by stephanie-estima

Discover the digestive blind spot sabotaging your energy, muscle tone, and metabolism during perimenopause.

There's a critical blind spot in protein optimization that most practitioners miss entirely, and it's costing your performance and long-term health outcomes, especially during perimenopause and menopause.

Recent research in clinical biochemistry reveals a startling fact: as we age, our production of pancreatic enzymes declines by approximately 1% per year after age 30. By the time we reach perimenopause, typically in our 40s, we're producing significantly fewer digestive enzymes than in our younger years.

The Peri/Meno Digestive Double-Whammy

For my Bettys navigating perimenopause and menopause, this natural enzyme decline creates a perfect storm for digestive distress. Here's why:

➡️ First, hormonal fluctuations during this transition directly impact gut function. Estrogen receptors are present throughout your digestive tract, and as levels decline, you may experience:

  • Slower gut motility leading to constipation
  • Increased bloating and gas
  • Changes in gut microbiome diversity
  • Heightened food sensitivities

➡️ Second, the age-related enzyme decline means you're simultaneously less equipped to break down the nutrients your body desperately needs during this transition.

This isn't just about comfort (though the bloating, gas, and discomfort are certainly no picnic). This digestive disruption affects everything from energy levels to bone health, brain function, and yes, even those stubborn fat deposits that seem to appear overnight during midlife.

Why Your Protein Strategy Needs An Upgrade

You've heard me talk a lot about the importance of adequate protein intake during perimenopause & menopause. Protein becomes even more crucial as we age to maintain muscle mass, support metabolism, and provide the building blocks for hormones.

But here's the missing piece: It doesn't matter how much high-quality protein you consume if your body can't properly break it down and absorb it.

Full-spectrum digestive enzymes help catalyze numerous biochemical reactions in your body. With aging, hormonal changes, and stress, we deplete the reserves of our own digestive enzymes, which leads to nutrient deficiencies, fatigue, weight gain, and poor skin health—all complaints I frequently hear in the Bettyverse.

The Solution: Strategic Enzyme Supplementation

This is precisely why I've incorporated MassZymes by BiOptimizers into my recommendations for perimenopausal and menopausal women. It's a 100% plant-based, highly concentrated, full-spectrum digestive enzyme supplement specifically designed to address the challenges of declining enzyme production.

What sets MassZymes apart is its ability to function across various pH levels, ensuring complete digestive support throughout your entire digestive tract. Most enzyme formulations are only active within a narrow pH range, leaving significant portions of the digestive process unsupported.

Supplementing with MassZymes consistently delivers remarkable improvements:

  • Enhanced protein absorption, supporting lean muscle maintenance
  • Reduced bloating and digestive discomfort after meals
  • Improved energy levels (no more post-meal crashes)
  • Better nutrient extraction from food, supporting overall health
  • Faster recovery from exercise

A Simple Strategy For Better Digestion

If you're experiencing the hormone-gut connection firsthand, here's my recommendation:

  • Take 1-2 capsules of MassZymes with each protein-containing meal.
  • For extra support during times of stress or when enjoying larger meals, you can safely increase to 3 capsules.

Within days, many of you may experience noticeable improvements in digestion, and within weeks, you may experience the downstream benefits of better nutrient absorption—improved energy, better skin, and even accelerated progress toward your body composition goals.

Remember, during perimenopause and menopause, your body requires additional nutritional support to navigate this transition gracefully. Ensuring optimal digestion through strategic enzyme supplementation isn't just about comfort, it's about setting the foundation for vibrant health in this next chapter of life.

Your body deserves to extract every bit of nutrition from the quality foods you're already eating. Don't let declining enzyme production stand between you and optimal health during this powerful transition.

If you’re struggling with midlife digestion and want to try MassZymes, visit BiOptimizers and use code ESTIMA to get 10% off.

 

Your Mitochondria Called—They’re Ready for a Glow-Up

Posted on by stephanie-estima

The Powerhouses That Power Your Midlife

As we navigate the perimenopausal and menopausal journey, our bodies undergo significant changes that can affect our energy, muscle strength, and overall vitality. While hormonal shifts often take center stage in conversations about this transition, there's another crucial factor that deserves our attention: mitochondrial health.

What Are Mitochondria and Why Should You Care?

Mitochondria—often called the “powerhouses of the cell”—generate the energy that fuels everything from our muscle movements to our cognitive function. Think of them as your body's microscopic power plants, converting nutrients into ATP, the energy currency your cells need to perform their functions.

For women in midlife, maintaining robust mitochondrial function becomes increasingly important. Research shows that mitochondrial efficiency naturally declines with age, contributing to the fatigue, muscle weakness, and decreased recovery capacity that many women experience during and after menopause.

The Mitochondria-Menopause Connection

During menopause, declining estrogen levels directly impact mitochondrial performance. Estrogen helps regulate mitochondrial function and provides protection against oxidative stress—when this protection diminishes, our cellular powerhouses become less efficient.

The good news? Emerging research suggests we can actively support mitochondrial health during this transition through specific lifestyle practices and targeted nutrition.

Mitophagy: Your Cellular Renewal System

Our bodies have a natural process called mitophagy that removes damaged mitochondria, making way for healthier, more efficient ones. Think of it as your body's built-in quality control system for energy production.

However, this renewal process slows as we age, allowing damaged mitochondria to accumulate. This accumulation contributes to many hallmarks of aging, including muscle loss (sarcopenia) and decreased energy—challenges that disproportionately affect women in menopause.

Urolithin A: A Breakthrough for Mitochondrial Health

Recent scientific discoveries have identified a compound called Urolithin A that can significantly boost mitophagy. This postbiotic compound helps clear out damaged mitochondria and stimulates the production of new, more efficient ones.

Clinical research shows impressive results: In one study, adults taking Urolithin A experienced up to a 12% increase in muscle strength without changing their exercise routines. Another study demonstrated improved endurance and muscle function after just four months of supplementation.

The Gut-Mitochondria Connection

Interestingly, Urolithin A isn't found directly in foods. Rather, it's produced in our gut when we consume certain foods rich in polyphenols, like pomegranates and berries.

The catch? This conversion depends on our gut microbiome composition, and research indicates most people lack the specific gut bacteria needed to produce therapeutic levels of Urolithin A, regardless of how healthy their diet is.

Supporting Your Mitochondria with Timeline

Timeline Nutrition has developed Mitopure®, a clinically tested, highly pure form of Urolithin A that delivers a precise dose directly to your cells. Unlike relying on dietary sources alone, Mitopure ensures you receive the optimal amount for mitochondrial renewal.

Their product line includes convenient capsules, versatile powders, and their newest offering—delicious gummies that make mitochondrial support feel like a treat rather than a chore. Additionally, Timeline offers complementary supplements and skincare formulated to support cellular health from the inside and out.

Ready to energize your midlife journey? Timeline is offering my Bettys a 10% discount on all products when you visit https://shop.timeline.com/DRSTEPHANIE and use code DRSTEPHANIE.

Experience how mitochondrial support can transform how you feel during this powerful life transition.

Mini Pause #68: Why Plyos Are Essential for Women Over 40

Posted on by stephanie-estima

🌸 SPECIAL MOTHER’S DAY GUIDE

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

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

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

Why Plyos Are Essential for Women Over 40

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

Plyometric exercises—jumping, bounding, explosive movements—are crucial for women over 40.

They enhance muscle strength, improve bone density, boost metabolism, and increase joint stability, helping you age actively and vibrantly.

In this issue, you’ll find a sample beginner, intermediate, and advanced plyo routine to suit you.

WHY THIS MATTERS

As we age, especially if we are not intentional during perimenopause and menopause, women will naturally experience declines in muscle mass, bone density, and joint stability.

Incorporating plyometric movements into your routine helps combat these age-related changes, making daily activities easier and reducing the risk of injury.

WHAT PLYOS DO FOR YOUR BODY

💪 Muscle Strength and Power: Plyometrics build powerful muscles by targeting type 2B fast-twitch muscle fibers. These are primarily responsible for explosive, powerful movements.

  • These muscle fibers are the first to degrade with age, significantly impacting power, strength, and quick reaction times. Plyometric training has an anabolic effect, stimulating muscle growth and enhancing overall muscular strength and power.

  • Enhanced proprioception (body awareness) from plyometric movements further supports muscle strength by improving neuromuscular coordination, reducing the risk of falls, and promoting mobility.

🦴 Bone Health: Explosive movements stimulate osteoblasts, the cells responsible for bone formation, thereby enhancing bone strength. This action counters osteoclasts, the cells responsible for breaking down bone.

  • During perimenopause and menopause, women experience a shift favoring osteoclast (bone breakdown) activity, leading to decreased bone density and increased osteoporosis risk. By promoting osteoblast activity through plyometric exercises, women can significantly mitigate these effects and maintain stronger, healthier bones.

💥 Metabolism Boost: High-intensity plyometric workouts increase calorie burn during exercise due to their demanding nature, and they continue to elevate metabolism afterward through a process known as Excess Post-exercise Oxygen Consumption (EPOC). This mechanism helps the body recover by replenishing oxygen stores, repairing muscle tissues, and removing metabolic waste, resulting in sustained calorie burning even after the workout has ended.

HOW

Beginner Program (once a week):

  • Box or Step Jumps: 2 sets of 5 reps at a moderate height (this will depend on your height)

  • Jumping Jacks: 2 sets of 10 reps

  • Squat Jumps: 2 sets of 5 reps, focusing on a gentle landing

Intermediate Program (twice a week):

  • Box or Step Jumps: 3 sets of 10 reps, moderate height

  • Skater Jumps: 3 sets of 10 reps each side

  • Squat Jumps: 3 sets of 10 reps, increasing explosiveness

Advanced Program (2-3 times a week):

  • High Box Jumps: 4 sets of 8-10 reps at a challenging height

  • Skater Jumps with Speed: 4 sets of 15 reps each side

  • Tuck Jumps: 4 sets of 8 reps, aiming for maximum height

Increase intensity and reps gradually based on your fitness level and comfort.

NOW

➡️ Ease into It: Begin gently and focus on proper form to prevent injury. This step is everything, and the key is proper form. If you’re unsure, start with the beginner program, even if you have some experience with plyometrics.

➡️ Combine with Strength Training: Incorporate plyometric moves 1-2 times weekly, balanced with strength training. Remember, weightlifting should be the foundation of your fitness program.

➡️ Consistency and Recovery are Key: Regular, moderate plyometric workouts bring sustained health benefits. When you first start, you may notice yourself feeling more tired afterwards, or your muscles, such as your calves, may be unusually sore—this is normal and expected! You might consider giving yourself a lot of recovery time in the first few weeks as your muscles are remodeling and building new type 2b fibers. Slowly graduate up from there. Pinky promise?

What I Recommend

HOW TO SUPPORT MIDLIFE GUT HEALTH CHANGES

Midlife hormonal changes can wreak havoc on your gut health. LvlUp’s Ultimate GI Repair combines powerful gut-healing peptides, including BPC-157, Larazotide Acetate, and KPV, with gut-nourishing natural ingredients, such as zinc L-Carnosine, EMIQ, Quercetin, and Tributyrin, to soothe your changing digestion.

Learn more about LvlUp peptides at https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.

HOW TO GET MORE GREENS IN YOUR DIET

One of my favorite products just got a major upgrade! To help meet my nutrition goals, I regularly drink AG1 because it’s simple and effective. And now, the new AG1 Next Gen is backed by four new human clinical trials, which have been shown to address common nutrient gaps, increase healthy gut bacteria, and promote gut health.

AG1 Next Gen is optimized for absorption and impact, featuring added vitamins and minerals, and an enhanced probiotic blend. It’s more comprehensive than ever, helping to support your immune health, gut health, energy, and more.

If you haven’t yet tried AG1, it’s a great time to subscribe. When you use my link, you’ll also get a FREE bottle of AG D3K2, an AG1 Welcome Kit, AND 5 of the upgraded AG1 travel packs with your first order! Go to DrinkAG1.com/stephanie to get started.

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

Mini Pause #64: Social Media Nutrition Myths: Busted

Posted on by stephanie-estima

Social media can be a source of great nutrition advice—but also myths that refuse to disappear. Let's tackle three common ones today!

Myth 1: “Oats Are Bad for You”

TL; DR (Too Long; Didn't Read): Oats aren't bad—actually, they're fantastic for energy, recovery, and performance!

WHY This Matters: Oats provide steady energy, essential nutrients, and dietary fiber crucial for maintaining gut health and supporting muscle recovery.

WHAT the Science Says: Oats are scientifically proven to reduce cholesterol, stabilize blood sugar, and improve gut health due to their high beta-glucan content. Beta-glucan, a soluble fiber found abundantly in oats, has been extensively studied and is recognized for its ability to lower LDL cholesterol by promoting the excretion of bile acids. Moreover, the slow digestion and absorption rate of beta-glucan helps stabilize blood sugar levels, making oats beneficial for managing diabetes and reducing the risk of cardiovascular disease. Additionally, oats are rich in prebiotic fibers that nurture healthy gut bacteria, supporting overall gut health.

(References: Harvard T.H. Chan School of Public Health; American Heart Association; European Journal of Clinical Nutrition).

HOW to Apply This in Your LIfe: Start your day with a bowl of proats! Protein + oatmeal (maybe even topped with berries and some nut butter.)

Myth 2: “Seed Oils Are Harmful”

TL;DR: Seed oils aren't inherently harmful—research shows they can help lower LDL cholesterol and improve body composition.

WHY This Matters: Avoiding seed oils unnecessarily can limit your dietary variety and potentially remove beneficial fatty acids from your diet.

WHAT the Science Says: Human studies have repeatedly demonstrated that consuming seed oils like canola or sunflower oil positively impacts heart health by lowering LDL cholesterol and reducing inflammation.

So let me de-influence you here and remove the mass hypnosis that seems to surround seed oils.

Dose and context matter significantly. We must consider how the seed oil is being delivered—are you frequently consuming fries cooked in reused oil all day or regularly indulging in greasy restaurant burgers? In such cases, the argument that seed oils are “bad” could be valid. However, when compared directly to fats like butter and lard, the research indicates seed oils generally have more favorable cardiovascular outcomes. The blanket statement “seed oils are bad” is as overly simplistic as claiming “meat is bad.”

Seed oils include a diverse array of oils such as sesame, chia, hemp, and flax, each with distinct nutritional profiles. It is scientifically inaccurate and illogical to broadly label them as harmful, especially given the extensive evidence showing their potential health benefits.

HOW to Apply This in Your Life: Include moderate amounts of seed oils (hello tahini!!) in cooking and salad dressings to leverage their heart-healthy benefits.

Myth 3: “Plants Are Trying to Kill You!”

TL;DR: Plants aren't out to harm you—they contain powerful compounds that detoxify the body, combat oxidative stress, and provide essential fiber.

WHY This Matters: Fear of plants can significantly limit your intake of nutrients critical for long-term health. We are already struggling to eat enough vegetables

WHAT the Science Says: Plant compounds, including antioxidants, flavonoids, and polyphenols, play vital roles in supporting our immune systems, reducing inflammation, and protecting against chronic disease.

Antioxidants help neutralize harmful free radicals, thereby preventing cellular damage and reducing the risk of conditions like heart disease, cancer, and premature aging. Flavonoids, abundant in fruits and vegetables, are linked to improved cardiovascular health and cognitive function.

Polyphenols enhance gut health by serving as food for beneficial gut bacteria, thus strengthening the gut microbiome and overall immune response. Including a diverse array of colorful plant-based foods in your diet ensures you're maximizing these health-promoting benefits.

HOW to Apply This in Your Life: Aim to fill half your plate with colorful vegetables to maximize nutrient intake and overall health.

NOW: Easy Things to do Today

  • Enjoy oats guilt-free: Incorporate proats into your breakfast or as a post-workout snack.
  • Embrace seed oils: Add a tablespoon of sesame or flaxseed oil to salads or your favorite dishes.
  • Make peace with plants: Include one extra serving of vegetables in today’s meals.

What I Recommend

➡️ For Women 40+, There's a Science-Backed Way to Boost Your Energy

NAD+ is one of the most vital molecules in our body. It’s in every living cell, helping countless aspects of energy production, DNA repair, and healthy aging. But by age 40, our NAD+ levels are often HALF what they were at 20.

Qualia NAD+ is a supplement that has been subjected to two different double-blind, placebo controlled clinical studies performed on it. And in both studies, it boosted NAD+ levels by 67%!*‡

If I’m going to take a supplement, it has to provide a benefit. Since I’ve implemented NAD+ into my regular routine, my energy levels remain stable throughout the day. A bonus benefit? Knowing that Qualia’s NAD+ has been put through rigorous clinical studies–and works!

Click HERE to try Qualia NAD+ and get up to 50% off. Use code DRSTEPHANIE at checkout to get another 15% off. (Even better? Qualia’s 100-day, money-back guarantee.)

‡Based on double-blind placebo-controlled studies. Individual results may vary. Full study results at qualialfe.com/nad-clinical2.\

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

➡️ You Take Care of Your Body’s Health… What About Your Home’s Air Health?

Spring is in the air–along with budding pollens and other allergens. And it can be worse inside your home after the long winter when mold has had a chance to flourish.

I use Jaspr Air Purifiers both upstairs and downstairs to clean my inside environment. So, I’m to share their new study and a limited-time sale.

Jaspr recently conducted another mold study with its improved filter and recorded big improvements. Check out these lab results!

And for the next few days, you can get a Jaspr for nearly $400 OFF.  It also stacks with bundle pricing, so the more you add, the more you save.

Hurry, this offer ends April 7, 2025 at midnight. Go to jaspr.co/ESTIMA and use code ESTIMA to save nearly $400 off!

➡️ Make Friends with Creatine to Build Muscle, Recover Faster, Reduce Your Joint Pain & Sharpen Your Thinking

I recently discovered a new creatine that I can’t get enough of! Create Creatine Gummies are made with creatine monohydrate. This type of creatine is one of the most studied fitness supplements on the market. More than 700 peer reviewed articles confirm its efficacy enhancing physical and mental performance, strength, and recovery. It’s also safe and effective.

Try these fun gummie flavors–orange, blue raspberry, sour apple and watermelon–at  https://trycreate.co/DRSTEPHANIE. Use code DRSTEPHANIE to get 20% off.

Tickets on Sale Now! Health Optimisation Summit

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

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

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

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