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Tag: habits

Mini Pause #49: Choose Your Stack from These 47 Health Habits

Posted on by stephanie-estima

Special Birthday Edition!

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

I cringe when people subtly imply in the subject of their weekly newsletter that it is their birthday just so people can wish them a happy birthday,

You won't catch me doing that today. 🎉

(This joke was really, like REALLY, funny in my head before writing it out. 😆)

WHY

Every year on my birthday, I like to take myself through a grueling workout with my age as the number of sets I perform in any given workout. It is a promise to myself that takes me several hours to complete, and it’s hard to articulate just how satisfying it is to be able to get through a workout of this magnitude. But I feel like a Queen who has just conquered a new kingdom. 👑

This year, the sets have climbed to 47. Hot damn. đŸ”„

47 sets in total of the following:

  • Bulgarian Splits Squats: 10 sets (5 per leg)
  • Romanian Deadlifts: 10 sets
  • Good Mornings: 10 sets
  • Narrow Stance ATG Squats: 10 sets
  • Hip Abduction: 7 sets

I’m currently in Vegas, speaking at the A4M Longevity Fest on Female Longevity, and if you’re here, come say hi! I’ll be talking about what it means to age well as a woman.

If you’re not here, I can summarize my talk in a few words: female longevity boils down to getting lean, jacked, and tanned. Everything I have ever talked about is some iteration of this. (I also feel this is a T-shirt-worthy slogan)

Now for my medium and dark roast Bettys, I’d also like to share 47 health habits and principles I have garnered from my formal education, 20-year tenure as a clinician, and just life experience that has often humbled me and ran contrary to my plans.

WHAT

47 RULES (that should absolutely be broken once in a while)

  • Eat upon waking. Collagen in your coffee counts if that's all you have time for.
  • Aim for 30g (or more) of protein per meal, especially at breakfast.
  • Get in touch with your inner protein shake to top up protein.
  • Time your carbs in and around exercise (before and after).
  • Fruits are your friend! Consume them daily.
  • Frozen fruits are not only an economical win, but they often are the most ripe with vitamins and minerals (as they are left on the vine/bush/tree longer before being picked).
  • There are no bad foods, just bad food influencers online.
  • Fast gently and daily (mostly overnight).
  • A great pre-workout is boiled eggs, mayo, salt, and Âœ an avocado.
  • Pork is about 10% the cost of chicken and almost the same macros. Truly the forgotten white meat.
  • If cottage cheese can be cookie dough, you, my friend, can be whatever the hell you want.
  • Invest in a good coffee machine at home and stop buying rat poison from Harbucks and Bumkin Donuts.
  • Eat chocolate.
  • If you overeat, what’s often more detrimental than the caloric intake is how you treat yourself over it. The stress response is worse than the actual deed.
  • When you talk to yourself, ask, does this pass the friend test? Would I speak to my friend in this way? Or would my tone–one of forgiveness and grace–go up for her? If so, speak to yourself like you are a friend.
  • With any lofty goal, triple the amount of time you have originally allotted for it. Want to lose 10 lbs in two months? Make it six months, and allow yourself to become the person who can lose 10 lbs gently and keep it off.
  • You are not behind, and there is no rush. You are exactly where you need to be.
  • Approach any problem worth solving like it’s a guarantee of success. How would you act differently if you knew it would all be ok in the end?
  • Love yourself enough to take your damn time. Queens do not rush.
  • Do you remember the person who had the best body the last time you were on a beach? Me neither. Wear the damn bikini.
  • Take pictures with your kids. You are worth remembering exactly as you are now.
  • You are not broken. Maybe a little bent. But such is life. We are all a little bent.
  • Make your daily goals the focus, not the outcome, if you want to lose the 5 lbs (outcome). Stick to what has to happen every day (sunshine, walks, getting to the gym).
  • You don't need to kill yourself in the gym to get results.
  • There is a 60/20/20 rule I have observed in the gym. 20% of the time you will have an awesome workout, 20% of the time you will have a terrible workout, and 60% of the time, it will be a regular workout. Show up for ALL of them.
  • Cute gym outfits are directly proportional to how well you perform in the gym (this has been my n of 1 observation at least!)
  • How you treat your body now will dictate how your body will treat you later.
  • Lift weights to approximate failure.
  • Don't worry if the weights are “heavy” or not. Pick a weight heavy for YOU so that you can barely complete the last rep.
  • Always do a full range of motion until you cannot anymore. Then do long-length partials until you're done, like dinner.
  • Invest in grips. Your deadlifts will never be the same. Pinky promise.
  • Never, ever, ever skip a workout. Treat the gym like church. Because your body is the temple in which you reside. Worship her.
  • Track your cycle (if you have one).
  • Track your symptoms (mood, energy, sleep) if you do not.
  • Speak to your doctor about hormones if you think you need them. You deserve the conversation.
  • Boundaries are an act of self-love.
  • Recovery is an act of self-love and becomes more important as you age.
  • Going to bed early is an act of self-love.
  • Closing your computer and engaging in the natural world is an act of self-love.
  • Carve out thinking and journaling time. We have become such a reactive society that it’s harming our bodies and minds. Let’s reclaim the art of thinking and sitting in our bodies.
  • Create an evening routine for skincare, hair serums, and a distinct transition from day to night.
  • Mouthtape for better jawlines, nose appearance, and breathing overnight.
  • Invest in blackout blinds or a sleep mask.
  • Sleep in on Sundays.
  • Learn how to do your nails (and save a literal fortune).
  • Plan a trip away next year (either alone or with your partner/family), so you have something to look forward to. Day trips, weekend trips, or anything you have wanted to experience! For me, it is a trip to a thermal spa I have been wanting to go to.
  • (And perhaps more for me than you)–don’t take yourself so seriously. Emulate the awe and joy from your children and re-enact that in your daily life.

HOW

Take some time to luxuriate over this list and see if anything resonates.

If anything calls to you, think about how you might work towards incorporating it into your already full and important life.

NOW

What have I missed? What would you add? Reply to support@drstephanieestima.com and tell me!

What I Recommend

Protein & Collagen

Protein and collagen are my daily go-tos. With Equip, it’s an easy win because they offer high-quality, grass-fed versions in scrumptious flavors. My current protein favorite is Salted Carmel. It’s crazy good. For collagen, I always reach for the chocolate (and add it to my morning coffee.

Equip designed a custom B2G1 sale (three days only!) just for my Bettys that combines these two essentials.

  • Buy 2 Bags of Prime Protein, Get 1 Bag of Grass-Fed Collagen FREE
  • December 18, 19, 20 ONLY
  • Visit https://www.equipfoods.com/DRSTEPHANIE
  • Add two bags of Prime Protein (any flavors) AND one bag of Collagen (any flavor) to your cart.
  • Enter discount code DRSTEPHANIE at checkout.
  • The Collagen price will adjust to $0.
  • Both new and repeat buyers can get this deal!
  • Subscribe & Save orders excluded.

Gift of Health Guide

You’ll find special discounts on products that support and improve your health, your fitness goals, your recovery practice, and your skin health. Start Gifting!

Now Open: EVEN BETTER! Premium Membership Subscription

Don’t Miss Out! Founding member pricing–monthly, annual, or lifetime options–ends December 31. SUBSCRIBE TODAY!

Here’s what’s new for members this week:

  • December’s AMA was LIVE with Dr. Stephanie on Dec. 10. She answered questions from members and the live audience. If you missed it, the recording is available on the membership dashboard.
  • The members-only podcast (ad-free & early release) with Dr. David Spiegel went live. The episode covers the topic of clinical hypnosis for performance, stress, and trauma with an app you can use at home! You’ll also hear Dr. Stephanie’s end-of-show commentary that’s exclusive to members!

DON'T MISS OUT! Join other Bettys in the EVEN BETTER! community.

  • Early and ad-free access to the weekly BETTER! podcasts.
  • Private “Ask Me Anything” episodes based on member questions.
  • Dr. Stephanie “Solo” shows for members only.
  • Insights from the guest discussion coupled with recommendations you can use to build habits and routines that support your goals.
  • Downloadable action guides. Coming Soon!
  • Bonus content.
  • Exclusive discounts for brands I love.
  • Being part of a community with like-minded Bettys!

Mini Pause #33: Forget Motivation–Do THIS to Reach Your Goals

Posted on by stephanie-estima

Why Haven’t You Achieved Your Goal, Yet? Understanding Outcomes vs. Behaviors

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

  • Outcome goals are fun and all, but if you stop there, they will never be achieved.
  • Set behavioral goals that feed into the outcome goal.
  • Anchor these new behaviors with well-established behaviors you already do in your everyday life.
  • Forget about motivation. She will leave you stranded when you need her the most.

WHY

Setting goals is great and all, but it can seem like an eternity from the time you set the goal (e.g., I want to lose 10 lbs) and the time the goal is achieved (e.g., I have now lost 10 lbs).

We can become obsessed with the outcome of the goal instead of who we need to become in order to achieve the goal.

Today I want to talk about developing the characteristics of a person who sets out and achieves goals.

WHAT

First, let’s distinguish between the outcome you are looking to achieve and the behaviors that are required to achieve it.

In behavioral psychology this is often referred to as outcome goals and behavioral goals.

The outcome is the main result you are seeking. A few examples of outcome goals might include:

  • Lose 10 lbs
  • Learn to speak French
  • Reduce stress
  • Stop late night snacking
  • Get a promotion at work
  • Buy a home
  • Save $10,000

These are all end goals where we achieve a specific and desired outcome. It is how most people set goals for themselves–by defining the end in mind.

This is a good start, but it falls short of defining the steps we need to take–and the behaviors we must adopt–in order to achieve the outcome.

Defining behavioral goals is the way we achieve the outcome goals.

Taking the first goal above–losing 10 lbs. Here are a few examples of the behavior goals to set for yourself:

  • Go to bed at 10 p.m. every night, and get eight hours of sleep.
  • Walk for 45 minutes after dinner.
  • Resistance train 2x/week for the next eight weeks.
  • Subscribe and listen to my favorite podcast of all time, Better! With Dr. Stephanie on my evening walks.
  • Track my calories for the next two weeks to understand my caloric intake.

These are specific behaviors that feed the outcome goal.

In setting behavioral targets, we can fortify positive momentum even when we are faced with low motivation.

It’s so important to understand that while setting a goal is exciting, you won’t always feel as motivated to follow through on the behaviors that will bring about the outcome you seek.

Motivation is your flaky, inconsistent friend who bails on lunch 10 minutes before you’re due to meet and you’re already at the table browsing the menu.

Motivation is sometimes there, sometimes not. It’s easier when she is around, but it is better to expect that she won’t be.

When we define our behavior goals we have a greater chance at actualizing the outcomes we seek.

HOW

Once you’ve defined your outcomes and associated behaviors, the next step is to set up your environment to remind you to do the behaviors.

Think about some cues you can anchor to things you are already doing.

Continuing with weight loss, can you start doing 25 air squats every morning while you brush your teeth?

Brushing your teeth is something you are already doing and have established a habit for. Anchoring another behavior to this already established behavior is how we are going to punch out the new behaviors and achieve our goals.

A few examples of anchoring behaviors:

  • While waiting for the water to boil for my tea, I will do five push-ups.
  • After I drop my kids off at school, I will head straight to the gym.
  • While I am preparing dinner, I will listen to my favorite podcast, Better! With Dr. Stephanie.
  • While I am waiting to pick up my kids, I will enter my calories into a calorie tracker.

This further protects and fortifies these new behaviors with an established and existing one.

NOW

1. Take a blank piece of paper and write down three outcomes goals that have eluded you to date. This could be body recomposition/weight loss goals, or anything that piques your desires.
2. Under each goal, write out three to five behaviors you can easily start today or tomorrow.
3. Think about how you can propel yourself daily through prompts, cues, and reminders to follow through on your behavioral goals.
4. Take your three to five new behavioral goals and anchor them to existing behaviors you are already doing.

Question of the Week

Q: Can using a sauna alleviate perimenopause and menopause symptoms?

Many of you in the Bettyverse are curious about sauna use and ask me if it's particularly helpful at this stage of life. The short answer is YES! I’ve consistently used a Sunlighten infrared sauna (the mPulse model!) in my home this past year and have experienced many of the benefits outlined below. I’ve also incorporated sauna regularly into my workout recovery practices.

  • Infrared light therapy stimulates blood circulation, which can help alleviate hot flashes. Increased blood flow can regulate body temperature and reduce the intensity and frequency of hot flashes.
  • Infrared saunas promote detoxification by inducing sweating, helping the body eliminate toxins and metabolic waste products. This detoxification process can support hormonal balance.
  • Research shows that infrared saunas can improve sleep quality and help alleviate insomnia and other sleep disturbances.
  • Studies indicate that infrared light therapy can help reduce anxiety and mood swings, providing a calming effect on the mind and body and promoting relaxation.
  • Research suggests that regular use of infrared saunas can improve skin health by increasing collagen production and improving skin elasticity. This can help combat aging effects.
  • The deep relaxation induced by infrared saunas can have a positive impact on stress management. By reducing stress levels, infrared saunas can help alleviate the psychological and physical symptoms associated with peri and meno.
  • Scientific studies have demonstrated that infrared light therapy can help regulate hormonal imbalances by influencing the production and release of certain hormones. This hormonal balance can help alleviate symptoms and improve overall well-being.

You can save up to $798 on your purchase of a Sunlighten sauna now through Sept. 6, 2024. Click HERE to learn more about the science and benefits of sauna and find a model that’s right for you. Use code DRSTEPHANIE.

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: Online Health Toolkit

When you’re going after your goals, you may need smart tools to assist your efforts. That’s where my online Health Toolkit comes in. I’ve curated a variety of resources for my Bettys with exclusive discounts.

You’ll find solutions for sleep, skin, longevity, protein, energy, red light therapy, temperature regulation, air quality, and much more! Everything I recommend, I use myself. That’s my rule. I invite you to take a look at ways you could uplevel your health.

P.S.

Learning Opportunity!

There are many ways to be efficient with your time, but this one will unlock your reading superpowers. My good friend Jim Kwik is hosting an exclusive Speed-Reading Masterclass that will revolutionize the way you read and learn!

Jim is renowned worldwide for his expertise in accelerated learning, memory improvement, and speed reading. (Some of you recently attended his free Limitless Learner Summit.) In this 90-min masterclass, you’ll get key insights and practical tips you can implement every day to improve your reading speed and comprehension.

Click HERE to enroll in the Speed-Reading Masterclass for a limited time.