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Tag: hot flashes

How Eight Sleep’s Pod 5 Saved My Marriage and My Sanity

Posted on by stephanie-estima

Ladies, we need to have an honest conversation about something that's affecting 80% of menopausal women but somehow still feels taboo to discuss: hot flashes are stealing our sleep, our energy, and yes – they're impacting our relationships.

For two years, my husband and I had what I euphemistically called a “sleep divorce.” I'd moved to the guest room because my nighttime hot flashes were waking us both up multiple times per night. I'd go from dead asleep to drenched in sweat, frantically kicking off covers and turning on fans. He'd wake up to me moving around, adjusting the thermostat, opening windows. Neither of us was getting quality sleep, and the resentment was building.

I tried everything – cooling pillows, moisture-wicking pajamas, a bedside fan that sounded like a jet engine. Nothing worked consistently. The hot flashes came when they wanted to, and I was at their mercy. Until I discovered Eight Sleep's Pod 5 and their revolutionary Hot Flash Mode.

The Science Behind the Sleepless Nights

Let's talk about what's actually happening during a hot flash. Your hypothalamus – your body's internal thermostat – suddenly decides your core temperature is too high and triggers a massive cooling response. Your blood vessels dilate, you start sweating profusely, and your body temperature can spike dramatically within minutes.

Traditional cooling solutions try to react after the hot flash has already started. By then, you're awake, uncomfortable, and facing at least 20-30 minutes of trying to fall back asleep. The real breakthrough with Eight Sleep's technology is that it can cool you down before the hot flash fully wakes you up.

Enter the Pod 5: Sleep Technology That Actually Gets It

The Pod 5 isn't just another cooling mattress pad. It's a complete optimization system that uses precision temperature control ranging from 55°F to 110°F. But here's what makes it revolutionary for women like us: it can cool each side of the bed independently.

This means my side can be set to arctic temperatures while my husband's side remains at his preferred warmth. No more thermostat wars. No more separate bedrooms. The Pod uses AI-driven Autopilot to learn your sleep patterns and automatically adjusts temperature throughout the night based on your body's natural rhythms.

The new Pod 5 introduces their Blanket technology, which extends temperature regulation across your entire body, not just the mattress surface. When a hot flash hits, you're getting cooling relief from head to toe.

Hot Flash Mode: The Feature That Changed Everything

Here's where the Pod 5 becomes truly transformative for menopausal women. Hot Flash Mode is specifically designed for our reality. When you feel a hot flash coming on, you can instantly activate emergency cooling by tapping the bed or pressing a button in the app.

Clinical data shows a 52% reduction in hot flashes among users – that's backed by real-world data from thousands of women, not just marketing claims. The system learns your patterns and can even anticipate when you're likely to experience temperature fluctuations.

I keep the app open on my nightstand, and the moment I feel that familiar warming sensation, I hit the play button. The Pod immediately drops to maximum cooling, often preventing the hot flash from fully developing. When it works – which is most of the time – I stay asleep. When it doesn't completely stop the hot flash, the cooling is so effective that I'm back to sleep within minutes instead of lying awake for an hour.

Beyond Temperature: Complete Sleep Optimization

The Pod 5 goes far beyond temperature control. Built-in sensors monitor your sleep stages, heart rate variability, and respiratory rate without requiring any wearables. Every morning, I get a detailed report showing exactly how my sleep quality improved – or what disrupted it.

The snoring detection feature has been a relationship saver too. The Pod can detect snoring through chest vibrations and automatically adjust the bed's elevation to reduce or stop it entirely. No more nudging your partner awake or suffering through their snoring because you're both too tired to deal with it.

The new Autopilot Health Check feature provides deeper insights into trends like abnormal heartbeats and breathing disruptions. For those of us navigating the health changes that come with midlife, this kind of preventative health tracking is invaluable.

The Sleep Divorce Solution

After six months with the Pod 5, my husband and I are sleeping in the same bed again. I'm not exaggerating when I say this technology saved our marriage. The constant sleep disruption was affecting our mood, our intimacy, and our basic ability to be kind to each other during the day.

Now, I sleep through the night consistently for the first time in years. I wake up feeling actually rested instead of dragging through the morning. My energy levels are stable throughout the day, my cognitive function is sharper, and honestly – I'm a much more pleasant person to live with.

My husband gets uninterrupted sleep at his ideal temperature while I stay cool enough to manage my hot flashes. The dual-zone temperature control means we're both getting optimal sleep without compromise.

The Data Doesn't Lie

Clinical studies show that Pod users get up to one hour more quality sleep per night. That translates to:

  • 34% increase in daytime energy levels
  • 44% faster time to fall asleep
  • Up to 24% more deep sleep
  • Reduction in middle-of-the-night wake time by up to 3 hours per month

For women dealing with hot flashes, these numbers represent the difference between functional and dysfunctional days. When you're not fighting your sleep environment, your body can actually rest and recover.

The Technology That Actually Works

What sets the Pod 5 apart from other sleep solutions is the precision and consistency. This isn't a cooling fan that might help sometimes. The Pod maintains exact temperatures all night long, automatically adjusting based on your sleep cycles and learning preferences.

The AI continuously adapts to your changing needs. As hormonal fluctuations vary throughout the month, the Pod learns these patterns and adjusts accordingly. It's like having a personal sleep technician monitoring and optimizing your rest every single night.

The integration with the Pod's elevation features means you can address multiple sleep disruptors simultaneously. Acid reflux, snoring, circulation issues – the Pod can adjust elevation while maintaining your perfect temperature.

Investment in Your Future Self

Let's be honest about the investment. The Pod 5 isn't cheap, but consider the alternative costs: sleep medications, separate bedrooms, relationship counseling, the health impacts of chronic sleep deprivation. When you calculate the cost per hour of quality sleep over the Pod's lifespan, it becomes one of the most valuable health investments you can make.

The 30-day trial period removes the risk entirely. You can test whether the Pod 5 works for your specific sleep challenges in your own bed, with your own partner, under real-life conditions.

Why Sleep Technology for Women Matters

For too long, sleep solutions have been designed with men's physiology as the default. Men don't experience hot flashes. They don't deal with the dramatic hormonal fluctuations that affect sleep quality throughout the month and across life stages.

Eight Sleep is finally building technology that acknowledges women's unique sleep challenges. Hot Flash Mode isn't an afterthought – it's a core feature designed from the ground up for our needs.

The Bottom Line

Menopause doesn't have to mean accepting poor sleep as inevitable. Hot flashes don't have to control your nights or your days. You don't have to choose between your comfort and your partner's sleep quality.

The Pod 5 with Hot Flash Mode represents the first sleep technology that actually addresses the reality of what menopausal women experience. It's not a band-aid solution – it's a fundamental shift in how we can manage this phase of our lives.

I'm not exaggerating when I say the Pod 5 changed my life and saved my marriage. For the first time in years, I have control over my sleep environment. I wake up feeling like myself again. My husband and I are sharing a bed – and actually sleeping well together.

If you're struggling with hot flashes, night sweats, or any sleep disruption that's affecting your quality of life, this isn't just another gadget to try. It's a legitimate solution backed by clinical data and real-world results from thousands of women who've reclaimed their nights.

Your sleep matters. Your comfort matters. Your relationship matters. The Pod 5 can help you take control of all three.

Ready to transform your sleep? Head to eightsleep.com/drstephanie and use code DRSTEPHANIE for $350 off the Pod 5 Ultra. You get 30 days to try it at home with full return privileges. Trust me – your body, your partner, and your future self will thank you for this invesmtent.

Mini Pause #57: Think Cortisol Is Bad? Here’s What This Hormone Actually Does

Posted on by stephanie-estima

Cortisol Is Your Friend, M'kay?

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

I can’t with these influencers online.

I just. Cannot.

WHY

Oh, how my eyes roll to the back of my head, perforating my prefrontal cortex every time I see a GD influencer online talking about making sure you–gasp!–NEVER, EVER elevate your cortisol levels.

Do you know what happens when your cortisol is chronically too low?

  • Autoimmunity
  • Low blood pressure (which can be fatal)
  • Low blood glucose (that can be fatal)
  • Low blood sodium (also fatal)
  • Excess potassium (again…also fatal)
  • Extreme muscle pain
  • Extreme fatigue
  • Fainting or dizziness when standing or going from seated to standing

For the love of hormones, can we stop listening to people online who preach this crap?

And can we all stop being scared of the hormones we ENDOGENOUSLY produce? Why have we been taught to fear the very hormones that originate within and are produced by… our own bodies?

I cannot stand when people who have no concept of transient adaptations, which are simply short-term adjustments that organisms make in response to environmental changes or flux, turn their camera phone on selfie mode and start preaching how X mechanism in isolation is terrible without regard for the entire organism or picture.

GAH!

(I’m also in my late luteal phase currently, so this is Stephanie who is showing up. The one who will tell you what’s what and has zero tolerance for nonsense.)

WHAT

Cortisol is a counter-regulatory hormone.

Counter-regulatory hormones are a group of hormones, including glucagon, cortisol, catecholamines, vasopressin, and growth hormone, that work in opposition to insulin to maintain fuel supplies in the body, such as fatty acids, ketones, and glucose, especially in the fasted state.

These hormones work to keep fuel sources in the bloodstream for use by the brain and the musculoskeletal system.

When you sleep, your cells don’t starve to death because they have a supply of glucose and fatty acids courtesy of your best friend, cortisol (and her hormone crew mentioned above).

When you’re doing leg day, your muscles need fuel to complete the set, or they are getting close to muscle failure… you guessed it… cortisol and friends are there to support you. They ensure you have adequate fuel and are in the right nervous system state to get the job done.

So, should you stop sleeping? Or stop exercising?

Obviously, these are ridiculous questions, but this is the extreme to which influencers like to peddle their rudimentary understanding of human physiology and fearmonger in the process.

What matters, of course, is CONTEXT.

If you’re chronically stressed, let me be the first to tell you that it isn’t the resistance training that is doing you in. It’s more likely:

  • Lack of setting boundaries
  • Lack of understanding of your emotional landscape and triggers
  • Residue from maltreatment in the past
  • Terrible habits like scrolling social media for cheap, low-quality dopamine hits
  • Lack of pride or self-worth
  • Making and breaking habits you know you should be doing

Well, here’s the good and bad news: ALL of it is your responsibility.

This means you have the ability to decide what the outcome is. Recognize where you can level up and develop reverence, immense respect, and awe for the Queen you are.

Because you are, indeed, a Queen. (You know that, right?)

Of course, the alternative is to continue what you’re doing without changing.

All love for whichever path you choose, but you don’t get to blame your hormones–the ones that quite literally keep you alive, strong, and nimble–for the beliefs and behaviors you’ve left unattended.

And for the love of the endocrine system, if someone spends their entire platform bemoaning a particular hormone and then–magically!–has some new “proprietary” blend supplement to offer you, just don’t.

Please, just don’t.

You're better than that.

You know this isn’t a quick fix.

You know the results are embedded in the work you’re avoiding.

(And for the record, this is just as much for me as it is for you. I’m constantly looking at how I can shed old stories, schemas, and states of mind that no longer serve me. Perhaps at one point they were useful, but now they just hold me back).

HOW

Learn how to profit from the benefits of cortisol while also developing some habits that help you to unwind and press pause… even if it is a Mini Pause 😉.

Make a list of five things you love to do. Big or small. Here are a few of mine for inspo and idea-sparking:

  • Pickleball
  • Ping Pong
  • Walking after lunch
  • Having a morning cappuccino while doing my Duolingo lessons
  • Cross-country skiing
  • Turning on the fireplace in the morning
  • Sitting in my sauna
  • Doing a loving skincare routine at night
  • Giving myself a pedicure or getting one at a salon
  • Having a piece of my favorite chocolate bar with hazelnuts
  • Reading side-by-side with my son in the evening
  • Feeding my sourdough starter

NOW

Cortisol isn’t your enemy.

Cortisol serves an important purpose in your body, and you likely don’t need the latest cortisol-lowering drink mix to manage any spikes you experience.

It’s time for you to listen to your body and realize it’s talking to you from a systems perspective. And while yes, you may feel a sensation, pain, or issue on its own, that’s indicative of something going on in your whole body system that only you can take steps to manage.

What I Recommend

🥵 Hot flashing? Feeling stressed? Cool down or warm up with the Embr’s thermal waves. Use code DRSTEPHANIE to receive a special discount on this chic wearable device.

🤩 Ready for a winter glow-up? I love the soft color kiss and deep skin nourishment of The Golden Secrets Aphrodisiac Oil. Use code DRSTEPHANIE to get 10% off.

😱 Notice hair thinning? Scalp Tonic by Living Libations is my go-to. These bioactive botanical ingredients work! Check out the entire hair care line. This link applies an automatic discount.

🍏 Getting enough collagen? Health Nag created a unique jelly form with higher bioavailability and tastes delightfully like green apples. Your skin, joints, and gut will thank you. Check it out and use code DRSTEPHANIE to get 10% off.

Health Optimisation Summit Comes to Austin

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.

EVEN BETTER! Premium Membership

DON'T MISS OUT! Join other like-minded Bettys in a community where you can get exclusive access and resources.

  • Early and ad-free weekly BETTER! podcasts.
  • Post-podcast commentary.
  • Insights from the guest discussions coupled with recommendations you can use to build habits and routines that support your goals.
  • “Ask Me Anything” episodes.
  • “Dr. Stephanie SOLO” shows.
  • Bonus content.
  • Exclusive discounts on favorite brands.

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

Mini Pause #44: Program Design for Women’s Strength Training

Posted on by stephanie-estima

Physiology & Psychology: Why Women Need to Train Differently

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

Women have differing physiological and psychological preferences when it comes to training. We don’t want big pecs and biceps the way the guys often do!

To quote the Spice Girls, what we want, what we really really want is big juicy glutes and deltoids to match. Keeping this in mind, we should be thinking about programming our resistance training differently.

WHY

The reasons why we need to have menstrual cycle literacy (understanding the ebbs and flows of our cycle and its effects on our performance) is also true when we are thinking about designing programs for women in the gym. We are not little men with pesky hormones. We are physiologically and psychologically distinct from men.

WHAT

Not only are there physiological differences between men and women, but specifically when we think about training and adaptations to training, there are some interesting and important differences between the sexes. [*]

First, the physiological differences:

  • Women have different concentrations in muscle fiber type [*].
  • We are different in terms of our fatigability [*], recovery, capillary perfusion capacity, the injuries we sustain, and even in our neuromuscular adaptations [*] to the exercise itself.
  • Then, add a layer of hormonal fluctuations [*] through the cycle (if you are cycling or in perimenopause) or a hormone-deficient environment in menopause, and it becomes clear how women are quite distinct from our male counterparts.

Next, there are cultural or gender preferences that also distinguish us.

  • (Most) men prioritize training chest, biceps and triceps, and back and calves.
  • (Most) women want to primarily train glutes, quads, and hamstrings, then maybe some deltoids, and back and core. Pec muscles come in dead last.

That said, the principles of muscle hypertrophy are going to remain constant across the sexes:

  • Manipulating time under tension
  • Manipulating volume, load, and intensity
  • Manipulating sets
  • Combining a selection of compound and isometric exercises
  • Working close to muscle failure
  • Playing with exercise order and splits

But the way we design the programs is going to be vastly different.

For women, we want to prioritize muscle hypertrophy in areas that give the illusion of an hourglass figure: big juicy glutes and glute-sized delts!

HOW

Choose your most difficult lifts and put them early in the workout. I define difficulty either in terms of technical skill or lifts that you know you should do but dislike doing.

For me, that is sumo deadlifts. They are difficult both technically and mentally for me. So, I do them first so I can be done with them. Bulgarian split squats are the same. If they are not first or second in my exercise program, there is an exponential likelihood that I’ll skip them entirely.

2. Choose to do compound (multi-joint) exercises first and then progress to isometric exercises later when you are more fatigued and prone to skimping on technique.

3. Aim to do all your working sets as close to failure as possible. This means choosing a weight that is heavy enough to come close to muscle failure between 5-30 reps.

  • I find women respond well to selecting a weight heavy enough for a 12-rep range initially and then dialing up or down the weight from there.
  • Remember failure is not just counting to 12 and being done with it. It means that during reps 10, 11, and 12 you’re not sure you’ll be able to complete them.
  • These reps are also noticeably slower than reps 1, 2, and 3, and you may find you get “stuck” and unable to perform a full range of motion on the remaining sets.
  • If any of these conditions are not true, you are not working hard enough.

NOW

Working with someone who has the understanding of and expertise in program design is a great way to start. Speak to local trainers to collaboratively structure a lifting program based on your unique goals and any modifications that you may need.

YOUR TURN

Here at Bettyverse HQ, we’re flirting with building a program that would eliminate the guesswork and provide a done-for-you hourglass lifting program. If that’s something that interests you, respond “HOURGLASS” to support@drstephanieestima.com and let us know!

What I Recommend: The Power of Temperature in Perimenopause & Menopause

EMBR: Cooling & Warming Right on Your Wrist

Your body temperature affects your emotional and mental state every day. When hormone levels are careening, temperature–either hot or cold–goes well beyond physical sensation to impact your mood, focus, and performance.

Embr provides science- and research-backed clinically validated temperature regulation, which makes my nerdy side very happy.

I’ve loved the Embr Wave 2 since I first put it on. It’s a beautiful wrist wearable that looks like a bracelet. It’s a discreet and powerful temperature regulator that you control with a simple app on your phone. Hot flashes coming at you? Try “Hot Flash Relief.” Chilled when you’re tired or stressed? Try “Fireplace” mode to wind down.

Embr has developed a unique daily thermal routine that helps you avoid extreme temperature changes and keeps you comfortable from morning to night. Here’s the short version:

  • Morning: Start cool to stay focused.
  • Midday: Stay sharp without caffeine.
  • Evening: Cool down before bed.
  • Sleep: Fall asleep (and stay asleep) up to 9 hours.

Click HERE to learn more about keeping your cool with the Embr Wave 2. Use code DRSTEPHANIE to get 15% off.

COLDTURE: At-Home Cold Water Immersion

In recent Mini Pause issues, I talked to you about cold water immersion for both recovery (#42) and stress (#43). It’s made an incredible difference in my health. Read this article on my newsletter website page to learn how cold water therapy helps significantly with perimenopause and menopause symptoms.

What I love about the Canadian-based Coldture is how they’ve designed cold plunging to fit seamlessly into your life.

  • They offer both in-home or portable options that you can put in your backyard, keep inside, or take with you wherever you go.

Their attention to detail is unmatched.

  • They manufacture and service everything in-house, which means they have full quality control over the design and engineering, which ensures the highest level of reliability on every cold plunge they ship out.

One of the most common concerns with cold water barrels or tubs is maintenance.

  • Coldture’s advanced water Chiller Pro continuously filters and cleans the water every 15 minutes, so you don’t have to worry about constant upkeep.
  • Another plus is the floor mat designed to go under your barrel or tub–that was a must for me!

It’s truly the best cold plunge experience I’ve had.

  • Additionally, their customer service team is fantastic, with real people just a phone call away whenever you need help.

If you’re curious about making space for cold plunging in your home, Coldture offers a 30-day risk-free trial. Click HERE and use code DRSTEPHANIE to get an exclusive discount.

(Note: Early Black Friday deals may be happening on the Coldture site, which means even more savings for you! The link above will take you there.)

Now Open: EVEN BETTER! Premium Membership Subscription

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

  • The members-only November Ask Me Anything episode went live on Wednesday.
  • The members-only podcast (ad-free & early release) with Darren Candow, Ph.D., about the myths & benefits of creatine in midlife went live on Friday.

ICYMI–October membership highlights:

  • Ask Me Anything episode with a nutrition focus
  • A quick & easy chicken recipe high in protein
  • Dr. Stephanie’s SOLO episode on perimenopause & fasting
  • BETTER! Podcast Anniversary Giveaway exclusive prizes announced to members
  • Updated Labs Guide: “5 Blood Tests All Women Need”
  • Dr. Stephanie & Cynthia Thurlow, ND, debuted “She Said, She Said” with a conversation covering topics from progesterone to perimenopause to wrangling podcast guests, with some dental care tips thrown in. It’s a fun–and informative–look at midlife by two women’s health experts who happen to be great friends, too.

DON'T MISS OUT! Join other Bettys in the EVEN BETTER! Premium Membership

  • Early and ad-free access to the weekly BETTER! podcasts.
  • Private “Ask Me Anything” episodes based on member questions. (Note: The Mini Pause Question of the Week Section has been sunset. You’re invited to join the Premium Membership for access to Q&A opportunities & episodes. )
  • Surprise guests and solo shows only for members.
  • My 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 beyond the podcast episodes.
  • Exclusive discounts for brands I love.
  • Being part of a community with like-minded Bettys!

Subscribe HERE to find several introductory membership options to fit your budget.

The Secret to Better Sleep Starts With Body Temperature Regulation

Posted on by stephanie-estima

As many of you know, regulating body temperature during sleep is crucial for maintaining a restful night. This becomes even more vital for women experiencing hot flashes and night sweats, which are common during perimenopausal and menopausal years. Up to 85% of women [*] face these symptoms, leading to fragmented sleep and daytime irritability. It’s a cycle that can be hard to break.

Keeping Your Cool Starts With What You Sleep On

Innovations in sleep technology keep improving and Eight Sleep has been transforming how women (and their partners!) sleep by focusing on personalized temperature regulation. The secrets lie within a mattress cover called the Pod. Here’s how it works:

Advanced Temperature Control: The Pod 4 Ultra cools and heats each side of your bed independently, with temperatures ranging from 55°F to 110°F. This feature is particularly beneficial for women experiencing hot flashes, as it helps maintain a consistent, comfortable temperature throughout the night.

Improved Sleep Quality: The Pod 4 Ultra is clinically proven to provide up to one more hour of quality sleep each night. For anyone struggling with insomnia or restless nights, this can make a world of difference.

Smart Temp Technology: This feature adjusts the bed's temperature based on your body's needs, ensuring you stay at your optimal sleeping temperature all night. This is perfect for those unpredictable hot flashes that disrupt sleep.

Dual Zone Temperature: Couples can enjoy personalized comfort without compromising. Each side of the bed can be set to different temperatures, allowing both partners to sleep peacefully.

Automatic Adjustments: The addition of an adjustable base supports optimal reading and sleeping positions. It even detects snoring and gently elevates your head to improve airflow and reduce snoring.

Comprehensive Sleep Tracking: With integrated sensors that monitor your sleep phases, HRV, and heart rate with 99% accuracy, you can leave your wearables on the nightstand. The Pod provides detailed insights into your sleep patterns, helping you make informed decisions about your health.

Experience the Sleep Difference

Investing in quality sleep is investing in your overall health and well-being. Don’t let temperature fluctuations rob you of the rest you deserve. Discover the transformative power of the Pod 4 Ultra today and regain restful nights and energetic days.

  • Visit eightsleep.com/DRSTEPHANIE and use code DRSTEPHANIE to get a special discount of $350 off the Pod 4 Ultra.
  • Eight Sleep provides a 30-day free trial, so you can experience the benefits without any risk.

This technology also can improve your partner’s sleep so they can better support you during your peri & meno journey. Better sleep means better everything for everyone.