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Tag: hydration

Mini Pause #92: Are you losing water?

Posted on by stephanie-estima

TL;DR

As estrogen drops, your ability to regulate fluids, electrolytes, and body temperature changes. You'll lose more sodium, tolerate less heat, and miss your thirst cues.

The fix? Strategic hydration. More electrolytes. Earlier in the day. Especially around training or sauna sessions.

—

You're not drinking enough water.
You're retaining water.
Salt will make you bloat.
You don't have enough salt.
Spending too much time in water dehydrates you…

What in the dihydrogen monoxide are you actually supposed to do with water?!

Hydration in midlife is no joke… and it's not just about how much water you drink. It's about how much water you can hold onto.

WHY

Most women in midlife are underhydrated and don't even know it.

When estrogen declines, your internal thermostat and hydration control system start to shift.

Dark Roast Bettys will appreciate that estrogen influences the renin-angiotensin-aldosterone system… aka the hormonal circuit that tells your kidneys to retain sodium and water.

When it drops, everything changes:

  • You lose more sodium in your sweat.
  • You become less heat-tolerant (hello, hot flashes and sauna fatigue).
  • You have lower plasma volume during training, which increases risk of dehydration and cramping.
  • You feel thirst later than you should, so you're already behind before you drink.

In the colder months, it somehow manages to get even worse.

We feel less thirsty, but still lose fluid through breathing, training, and dry indoor air.

The silent dehydration zaps your energy to the ground, and while you're down there, it also takes swings at your cognition, recovery, and mood.

So, Betty, while you're zonked out on your yoga mat using a dumbbell as a pillow, you can take comfort in knowing you don't necessarily need more water…

You need a strategy.

HOW

Electrolytes are charged minerals: sodium (Na⁺), potassium (K⁺), magnesium (Mg²⁺), and chloride (Cl⁻) that maintain muscle contraction, nerve transmission, and hydration inside and outside our cells.

The general rule of thumb is to hydrate before you’re thirsty and take sodium before you fatigue. Look for this electrolyte balance:

  • Sodium at a rate of 800-1000 mg/hour of sweating (bump this up if you see white salt streaks on your clothes or skin).
  • Potassium at a rate of 200-400 mg/hour.
  • Magnesium at a rate of 100-200 mg/day.

Before Training or Sauna

Preload your activity with electrolytes about 30-45 minutes before training or sauna sessions to expand plasma volume, and reduce heart rate drift and perceived exertion.

I love LMNT. It has the 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium I’m looking for. I load it up in 16-24 oz of water about 30 minutes before a sweat sesh.

(My go-to flavor is lemonade, especially on sprint or heavy lifting days. Think popsicle on the beach.)

If you want something gentler, try Pique Tea Electrolytes (500 mg sodium, 300 mg potassium, 50 mg magnesium). It’s great for recovery days, Zone 2 cardio days, or upper body days in LIFT.

During Training

If your workout lasts longer than 45 minutes, sip 8 oz of electrolyte water every 15-20 minutes.

If you’re working in the heat, like hot yoga or a sauna, sip consistently throughout your session.

No matter what activity you’re doing, drink until you quench your thirst, and then add in a few more sips for bonus points before you start sweating again.

After Training or Sauna

Rehydrate with 1-1.5x the fluid lost. How do you know how much fluid you lost?

Hop on a scale before and after your workout. Each pound you lost equals about 500 mL of fluid, so you need 500-750 mL of hydration per pound lost.

Combine fluids with electrolytes. LMNT for heavier or intense sweat sessions, Pique Tea for lighter, anti-oxidant rich option that also supports gut health.

Within an hour, enjoy a salty, protein-rich meal. Think: eggs + avocado + sea salt. This will help reinforce sodium and amino acid replenishment.

In Fall and Winter

You might feel less thirsty, but heated air and layered clothing increase water loss.

Schedule your hydration earlier in the day. Women in midlife often experience nocturia (translation: getting up to pee overnight), so getting the fluid in early prevents the post-dinner chugging that keeps you up.

Lean into warm electrolyte drinks over the winter. Warm drinks support thermoregulation and you’re more likely to stick with it because it’s super cozy.

NOW

Your hydration needs have changed. Your strategy should too.

Start preloading electrolytes before workouts or sauna sessions this week. You’ll feel the difference in your energy, recovery, and sleep within days… if not hours.

If you’re in your lifting heavy era (if you aren’t, what’s going on?! Check out LIFT and I’ll walk you through it.), use LMNT and Pique Tea the way I do – intelligently, consistently, and seasonally.

It’s not always about more effort. It’s about more understanding.

 

Stay strong, stay hydrated, and stay curious.

Dr. Stephanie

WHAT I LOVE THIS WEEK

Bon Charge (Sauna Blanket)¹

Fall is when I double down on recovery… and one of my favorite tools for recovery is the Bon Charge Infrared Sauna Blanket.

Think of it like an at-home reset button.

The far infrared heat penetrates deep into muscle tissue, easing soreness, supporting detox pathways, and giving you that unmistakable post-sauna glow.

What I love most is that it's thoughtfully designed with low-EMF tech, non-toxic materials, and customizable heat sessions so you can sweat smarter, not harder.

I use mine after training sessions or before bed to calm my nervous system and boost sleep quality.

It's one of the most powerful and consistent ways to support recovery and longevity while you just hang out at home – especially as the temps drop.

Get 15% off your Bon Charge Sauna Mat with code DRSTEPHANIE.

Young Goose2

This week on the podcast, I sat down with Amitay Eshel, founder of Young Goose, and I'll be honest – it completely changed how I think about aging skin.

We talk so much about creams and serums, but true skin health starts deeper… with cellular energy and DNA repair.

Young Goose builds its formulations around NAD – the same molecule that fuels cellular repair and regeneration. For women in perimenopause and menopause, NAD becomes even more critical because it helps preserve skin elasticity and that natural radiance we start to miss when estrogen, progesterone, and testosterone decline.

What I love about Young Goose's skincare line is that it goes beyond over-correcting and resurfacing and really respects the biology of aging.

It's skincare that restores function – not just appearance.

Start supporting your skin from the inside out with Young Goose now and use code BETTER for 10% off.

Troscriptions3

I've been using Just Blue from Troscriptions. It's a pharmaceutical-grade methylene blue troche designed to enhance energy at the cellular level.

Unlike caffeine, there's no crash, no fried energy… just pure mitochondrial support.

Each 16 mg lozenge dissolves between your cheek and gum, delivering faster, cleaner clarity for both brain and body.

What I notice most? Sharper focus, better endurance, and more stable energy – whether I'm deep in writing, coaching, or lifting.

Most methylene blue supplements don't come close in dose or purity. This one is third-party tested and developed by four practicing physicians who use it in clinic.

We don't take shortcuts to brain optimization, but we will take a research-backed hack.

Try Just Blue from Troscriptions and use code BETTER for 10% off.

 

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

1. Bon Charge ships almost everywhere in the world, excluding a few places under sanctions, like Russia. Code DRSTEPHANIE will work on any order outside of sale periods, with no limits.

2. Young Goose code BETTER will work on all orders but cannot be stacked with any other promotional codes. Young Goose currently ships to all countries except Spain, due to their specific regulations that block skincare shipments.

3. Troscriptions requires that buyers are 21 to order. Please read their international order terms here.

 

My Secret to Maintaining Skin Health as I Age

Posted on by stephanie-estima

As you age, especially during important transitions like perimenopause and menopause, your skin goes through some pretty major changes. Dryness, thinning, and wrinkles aren't just common; they're expected. It's not just about your appearance, though. The way your skin ages can contribute to how the rest of your body ages. (1)

Your skin is your largest organ, acting as a barrier between you and the environment. So when it starts to show signs of aging, those changes are often reflected in deeper shifts happening in the rest of your body. That's why it's so important to take proactive steps in caring for your skin, especially as you age.

The Role of the Skin Barrier in Aging

Your skin barrier, a thin layer of skin cells and lipids, acts as a defense against harmful factors like UV rays and environmental pollutants that can create inflammation. But when this barrier becomes damaged, which often happens to aging skin, it's less able to defend itself against these threats.

For women going through perimenopause and menopause, a weakened barrier can trigger the persistent release of inflammatory chemicals into the skin and bloodstream. When this low-level inflammation becomes chronic, it can potentially speed up the aging process and worsen common age-related conditions like heart disease and dementia. (2)

That's what led the team of researchers at OneSkin to explore the effects of their OS-01 BODY moisturizer on whole-body aging. After seeing the success of their OS-01 Peptide™ in their flagship product, OS-01 FACE, they wanted to see what it could do for systemic health when used across the vast majority of skin on the body. (3, 4)

In their recently published clinical study (which I highly recommend reading here), OS-01 BODY specifically improved skin functions that help combat signs of skin aging. Not only did OS-01 BODY give their participants a massive boost in skin hydration, but it also improved their skin barrier function by up to +41.49%. (1)

Thanks to that considerable improvement in skin barrier function, the participants of the study saw a significant decrease in the levels of a key biomarker of inflammation in their blood, IL-8. (1) These results were fascinating and highlight the huge role that skin health plays in your overall health and longevity.

What Do These Improvements Actually Mean for Your Skin?

Due to the impressive improvements in hydration and barrier function, OS-01 BODY works wonders for the visible appearance and feel of your skin. Now, I know what you're thinking. Every skin care company promises that their products will drastically change how your skin looks and feels. But when I took a look at some of the before-and-afters on their site, my jaw dropped.

As it turns out, targeting the cellular changes responsible for skin aging is a must-have for anyone wanting to visibly improve the appearance, feel, and longevity of their skin.

Want to try it for yourself? Visit oneskin.co and use code DRSTEPHANIE to save 15% off your first purchase.

References:

01 Zonari, A., et al. Journal of Cosmetic Dermatology, 2025

02 https://pmc.ncbi.nlm.nih.gov/articles/PMC6146930/

03 Zonari, A., et al. Journal of Cosmetic Dermatology, 2024

04 Based on data from clinical studies, consumer perception studies, and/or lab studies conducted on human skin samples, 3D skin models, and skin or hair cells in the OneSkin lab. Explore more at oneskin.co/claims

 

The Cellular Anti-Aging Secret Every Midlife Woman Should Know About

Posted on by stephanie-estima

Can we have an honest conversation about what's really happening in our cells after 40? While we're busy managing careers, families, and everything else life throws at us, our mitochondria – those tiny powerhouses in every cell – are quietly declining. And that decline? It's behind so much of what we chalk up to “just getting older.”

I used to think fatigue, slower recovery, and that gradual loss of vitality were just inevitable parts of aging. Then I discovered the fascinating science behind urolithin A, a compound that's completely shifted my understanding of cellular health and what's actually possible as we age.

The Science of Cellular Cleanup

Here's what's happening at the cellular level: as we age, our mitochondria accumulate damage and become less efficient. Normally, our cells have a quality control system called mitophagy that removes these damaged mitochondria and replaces them with healthy ones. But this process slows down significantly with age, leaving us with an accumulation of dysfunctional cellular powerhouses.

Urolithin A is unique because it directly activates this mitophagy process. Think of it as your cellular cleaning crew – it helps identify and remove the mitochondria that aren't pulling their weight, making room for fresh, efficient ones.

The Pomegranate Paradox

You might have heard of urolithin A in connection with pomegranates. It's produced when specific gut bacteria break down compounds called ellagitannins found in pomegranates, walnuts, and berries. But here's the scientific reality: only about 40% of people have the right gut microbiome to produce meaningful amounts of urolithin A naturally.

Research shows that as we age, especially women dealing with hormonal fluctuations, our ability to produce urolithin A often diminishes further. Even if you're eating pomegranates daily, you might not be getting the cellular benefits you're hoping for.

What the Research Actually Shows

The clinical data on urolithin A is impressive. In randomized controlled trials, participants taking urolithin A showed:

  • 17% improvement in muscle endurance
  • Enhanced mitochondrial gene expression
  • Improved cellular energy production
  • Better biomarkers of muscle health

One particularly compelling study followed participants for four months and found measurably healthier mitochondria and improved physical performance compared to placebo groups.

Beyond Just Energy

What fascinates me most is how mitochondrial health connects to everything we experience in midlife. Poor mitochondrial function contributes to accelerated aging, decreased muscle mass, compromised immune function, and even cognitive decline. It affects skin cell turnover, collagen production, and our body's ability to repair daily damage.

This is why supporting mitochondrial health addresses multiple concerns simultaneously – it's not targeting one symptom but rather supporting the fundamental cellular processes that impact how we look, feel, and function.

The Practical Reality

Timeline Nutrition's Mitopure offers the first clinically tested form of urolithin A, available in powder and gummy forms for easy daily use. Their research-backed approach extends to skincare too, with MitoSkin targeting cellular aging from the outside in.

What I've observed personally is more consistent energy, better workout recovery, and improved skin vitality – the kind that comes from healthy cellular function rather than just topical treatments.

The Bottom Line

We can't stop aging, but we can absolutely support our cells' ability to maintain themselves optimally. Understanding and supporting mitochondrial health isn't just about feeling better today – it's about laying the foundation for how we'll age in the years to come.

Want to Try the Anti-Aging Secret?

Timeline is offering 20% off your first purchase using my exclusive link: https://shop.timeline.com/DRSTEPHANIE or code DRSTEPHANIE

The Inside-Out Ritual Your Skin Needs

Posted on by stephanie-estima

Why I Swear By Pique Life's Radiant Skin Duo for Glowing, Radiant, Youthful Skin in Midlife

With so many changes happening during perimenopause and menopause, it’s easy to feel confused about where to focus your energy: Should you prioritize gut health? Sleep? Stress reduction? Weight training? Getting more protein?

Honestly, yes, to all of it.

But one thing I never leave off the list? Taking care of the largest organ in your body: your skin.

And not just because skin is about looking good (though I’ll be honest—that’s a huge bonus).

Your skin is also a direct reflection of what’s going on inside your body: inflammation, nutrient depletion, dehydration, gut health, and yes, hormonal shifts.

As estrogen drops, skin gets thinner, drier, and duller. This isn’t just a cosmetic issue—it affects your skin's function as a barrier, your self-esteem, and how you show up in the world.

So finding simple, effective ways to support radiant, resilient skin is non-negotiable for me.

What Actually Works for Midlife Skin?

A few months ago, I started experimenting with something new.

Not a serum. Not a cream. But “drinkable skincare.” I’ll admit, I was intrigued (and a little skeptical). But once I started using Pique Life’s Radiant Skin Duo, I noticed real changes: brighter skin, fewer fine lines, better hydration, and—unexpectedly—less sugar cravings and more calm energy throughout the day.

So what’s in this powerhouse combo?

Sun Goddess Matcha – For Shining Skin and a Calm, Focused Day

This isn’t your average matcha. It’s ceremonial-grade and quadruple-toxin screened, meaning it’s as pure and potent as it gets.

What makes it so amazing for your skin? Its high concentration of EGCG, a powerful antioxidant that helps firm, brighten, and clarify.

Bonus: it also supports digestion and gut health, which is essential for reducing inflammation and breakouts.

I drink this every morning for a calm, focused energy that doesn’t spike or crash. It sets the tone for my day, inside and out.

B•T Fountain – The Hydration Hero

This refreshing beauty electrolyte is my afternoon go-to.

It contains clinically proven ceramides that hydrate skin from the inside out, help smooth fine lines, reduce redness, and reinforce your skin barrier. And it’s completely free from sugar, artificial sweeteners, or preservatives.

I stir it into my water mid-day, and not only does it taste amazing—it feels amazing.

My skin stays plump and hydrated, and I’ve noticed less puffiness and more even tone overall.

Real Results, No Complicated Routines

The beauty of this duo is how simple it is.

No need to overhaul your skincare products or commit to a 12-step routine.

Just two delicious, high-performance formulas that work synergistically to restore hydration, fight signs of aging, and protect against everyday stressors—from the inside out.

And if you're like me and always on the go, this ritual travels well and takes just seconds to prep (hello, frother!).

Want to Try Drinkable Skincare?

For a limited time, Pique is offering 20% off the Radiant Skin Duo, plus a free Starter Kit that includes a rechargeable frother and a cute glass beaker when you start a subscription using my exclusive link: piquelife.com/drestima*

Give it a try if you’re ready to say YES! to glowing skin, steady energy, and a calming self-care ritual – from just two daily sips.

*Currently subscriptions are only available to Bettys with USA addresses

Mini Pause #72: Resting For Gains: It’s Not Lazy OR Optional

Posted on by stephanie-estima

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

Proper recovery isn't lazy, and it certainly isn’t optional—it's essential for women in perimenopause and menopause. Especially if you are chasing muscle. Understanding muscle repair and prioritizing rest will help you train smarter, harder, and healthier over time.

I find this is often the final piece to a woman really coming home to herself. We get SO excited about making gainz at the gym, getting all the pilates classes in, and punching out our HIIT. These are all incredible for your body. But… the key to feeling good in your skin?

REST.

WHY

Many women naturally resist rest and recovery, which is driven by a societal mindset of constant productivity.

The belief that our worth is tied to and dictated by our to-do list, how clean our house is, and that more effort and less downtime equals better results is deeply embedded. Still, it’s fundamentally flawed and serves only to keep muscle gains and your dream body a goal just beyond your reach.

Embracing rest and recovery allows your muscles, mind, and body to heal, adapt, and strengthen, enabling greater progress and preventing burnout.

WHAT 

For my Medium and Dark Roast Bettys who need to understand WHY they need to rest (I see you!), here’s how recovery works at a more granular level. It is my hope that understanding this will transform how you approach your training.

The Physiology of Muscle Repair:

  • Mechanical Tension & Inflammation:

    • When you lift weights and subject your muscles to enough tension, this triggers an adaptive inflammatory response—your body's natural repair system that makes the muscle stronger and bigger.

  • Cellular Cleanup & Repair:

    • Inflammation signals immune cells (like macrophages and neutrophils) to remove damaged tissue. Imagine Pac-Man going around and cleaning up all the pellets!

      • For my Dark Roast Bettys, this process is called “autophagy.” Muscle repair is one of the most effective ways we can naturally induce cellular cleanup in the body.

    • Satellite cells (muscle stem cells) are activated, multiply, and fuse with damaged muscle fibers, increasing muscle size and strength.

  • Protein Synthesis:

    • Proper nutrition, particularly protein, fuels muscle protein synthesis. This is when your body rebuilds and strengthen muscle fibers, making them more resilient.

  • Strengthening & Adaptation:

    • Repaired muscle fibers grow stronger, allowing for progressively heavier loads and greater endurance during your next session.

Why Rest Matters Psychologically:

  • Women often grapple with guilt or anxiety around rest, fearing it signifies laziness, worth, or lost progress. I get it— the whole world has hung our value around who we can help and how much we can do. However, you need to figure out what pace works for YOU and come to terms with the idea that you cannot grow muscle if your muscles never have a chance to remodel and rest in the ways I described above.
  • When we take a day (or two or three) off from training, we give ourselves the opportunity to miss it. Remember the saying “absence makes the heart grow fonder?” There is no better place to apply this than to a training plan. After a day or two off, you’ll be foaming at the mouth to get back at it.

Recovery is precisely where progress and growth happen. Without rest, muscles remain damaged, cortisol (stress hormone) levels remain elevated, and performance stagnates.

HOW

From simple to advanced, choose recovery methods that align with your lifestyle:

Simple (and free!) Recovery Practices:

  • Sleep: Aim for 7–9 hours nightly. Sleep profoundly influences muscle repair and hormone regulation.
  • Hydration & Nutrition: Prioritize hydration and protein-rich meals, especially post-training.
  • Walking & Gentle Movement: Low-impact movement boosts blood flow, delivering nutrients and oxygen to muscles.

Intermediate (and mostly free!) Practices:

  • Foam Rolling & Stretching: Releases muscle tension, improves flexibility, and enhances blood flow.
    • Visit my Amazon Storefront fitness section and check out the foam roller and yoga wheel.
  • Mindfulness & Meditation: Lowers stress, reduces cortisol, and enhances mental clarity for optimal physical recovery.
  • Contrast Showers: Alternating hot and cold water helps boost circulation and reduce inflammation.

Advanced Practices (will require investment):

  • Sauna & Cold Plunges: Heat therapy boosts growth hormone and reduces inflammation, while cold immersion reduces muscle soreness and enhances recovery.
    • Check out the infrared sauna models (I love my mPulse!) at Sunlighten and use code DRSTEPHANIE to get an exclusive discount.
  • Massage Therapy: Professional massage can break down adhesions, reduce soreness, and improve recovery speed.
  • Red Light Therapy: Enhances mitochondrial function, reduces inflammation, and speeds muscle recovery.
    • Check out my favorite red light panels at BON CHARGE and use code DRSTEPHANIE to get 15% off any size.

NOW

➡️ Choose one new recovery practice this week. Notice the improvement in how you feel physically and mentally during your next workout. Remember, rest isn't passive—it's a proactive step toward strength, health, and sustainable progress.

➡️ You deserve to recover just as hard as you train. Queens rest. They don’t run themselves into the ground just for the sake of doing so.

➡️ Let rest fuel your strength.

What I Recommend

HOW TO RETHINK YOUR PROTEIN GAME FOR FASTER, BETTER RESULTS

Most women in midlife recognize the need for more protein, but often lack guidance on how to incorporate it into their diet in a way that supports their changing metabolism, energy levels, hormones, and body composition.

Spoiler alert! It’s not just about piling on more chicken breast or counting grams. It’s crucial to understand protein efficiency—and why not all sources are created equal, especially as estrogen levels begin to decline.

If you’re aiming to build strength, stay lean, and feel radiant in your 40s, 50s, and beyond, there’s one source of protein I’m obsessing over lately that checks every box: it’s ultra-lean, insanely nutrient-dense, and comes with a surprising list of benefits for your mood, skin, metabolism, and even hormone support.

Bonus? It’s ethically harvested and helps restore a fragile ecosystem. Curious yet? You should be! → Read my new article to learn about this terrific protein source and how to use it to your advantage.

(And for my impatient Bettys, go directly HERE to get this goodness for yourself.)

ORAL PEPTIDES CAN TRANSFORM YOUR MIDLIFE WELLNESS

Have you explored oral peptides yet? I’ve tried LvlUp Health products over the past few months and found their innovative formulations to be particularly effective, especially BPC-157.

  • Start your day with BPC-157 to support gut health and reduce inflammation—two common midlife concerns.

  • For cognitive clarity during those “brain fog” moments, the NAD+ formula helps revitalize cellular energy production.

  • And for longevity, the Glutathione complex is the ultimate antioxidant support when your body needs extra defense against aging.

These science-backed solutions work synergistically with your body's natural processes, no needles required! Visit lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE to save 15% off the formulas that are right for you.

FEELING WIRED, TIRED, OR MOODY? THIS DEVICE CHANGES EVERYTHING.

You’ve heard me say I’m nerdy about science and am all in on geeky magic. That’s why I love the Apollo device; it’s the best of both! It has the proven ability to quickly put your body into a deep meditative state, without requiring you to meditate or carve out additional time for relaxation. You can use it anywhere, at any time.

Simply strap the Apollo to your wrist or ankle and go about your regular routine—working, working out, doing chores, being a Mom taxi, cooking dinner, getting your busy mind to fall asleep, and so on.

The device’s gentle, inaudible frequencies will “switch” your vagus nerve on and guide your body into parasympathetic recovery mode, helping you wake up, focus in, calm down, and doze off. Learn more at https://apolloneuro.com/drstephanie and use code DRSTEPHANIE60 to receive a $60 discount.

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

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

Posted on by stephanie-estima

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

🌸 SPECIAL MOTHER’S DAY GUIDE

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

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

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

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

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

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

WHY

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

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

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

WHAT YOU NEED TO KNOW

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

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

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

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

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

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

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

HOW TO ENCOURAGE THE WHOOSH EFFECT

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

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

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

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

NOW

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

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

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

What I Recommend

WHY YOUR SKIN NEEDS PEPTIDES

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

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

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

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

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

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

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

Mini Pause #66: Why You Shouldn’t Always Listen to Your Body

Posted on by stephanie-estima

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

Our bodies often mislead us, nudging us toward overeating, under-exercising, or mistaking thirst for hunger. Surprisingly, elevated cortisol from poor sleep can enhance strength training by reducing perceived effort, and lifting during the luteal phase of your menstrual cycle is especially beneficial.

WHY

Our evolutionary wiring prioritizes energy conservation and calorie intake for survival. These biological instincts often clash with our modern wellness goals, tricking us into consuming more calories and being less active than we need to be. Additionally, hormonal shifts and sleep disturbances, common in perimenopause and menstrual cycles, further skew our internal signals.

WHAT

Common ways our bodies trick us:

  • Hunger masking as thirst (leading to unnecessary calorie consumption) 🤤
  • Fatigue signaling you to skip workouts (promoting inactivity) 🥱
  • Cravings for high-calorie comfort foods under stress (often due to increased cortisol) 🍕
  • Avoiding challenging workouts because they “feel too hard” 😭

Interestingly, elevated cortisol from a poor night's sleep can sometimes be beneficial, as it reduces your perception of heaviness during strength training sessions, potentially improving performance temporarily.

During your menstrual cycle, specifically the luteal phase, consistent strength training helps manage PMS symptoms, supports mood regulation, and maintains muscle mass.

HOW

Practical strategies to counter misleading body signals:

  • Hydrate first if you're hungry, then assess if you're truly hungry. 💧
  • Schedule workouts proactively to avoid deciding based on fatigue levels. 📆
  • Recognize cravings related to stress and cortisol—opt for balanced, protein-rich snacks. 😋
  • Leverage days of higher cortisol (after poor sleep) strategically for strength workouts, recognizing reduced perceived exertion. 💪
  • Maintain regular lifting routines, particularly in the luteal phase, to support hormone balance, energy levels, and overall mood. 🏋️‍♀️

NOW

Notice … have these tricky body signals ever confused you on what to do?

➡️ If you're hungry:

  • Try drinking some water with electrolytes and waiting 15 minutes to see if the “hunger” persists.

➡️ If you've had one bad night of sleep:

  • Use it to your advantage and use all those stress hormones for a great strength training session.

➡️ If your menstrual cycle feels awful:

  • Lighten the weights, but add volume in terms of reps and sets. This will release more anti-inflammatory compounds, helping to improve both your mood and your body.

What I Recommend

RED LIGHT SOLUTIONS FOR MIDLIFE HEALTH & RECOVERY

If you want to improve your skin, speed up your recovery, and enhance your sleep, red light is your midlife go-to. I depend on BON CHARGE devices because they deliver the targeted support and healing I need during perimenopause.

Here are a few favorites I recommend: Shop the Easter Sale Now to see all the choices and save 25%.

  • Red Light Face Mask + Red Light Neck & Chest Mask: My skin has never looked better!

  • Infrared Sauna Blanket: Targeted (and cozy!) relief after a hard leg workout in the gym.

  • Infrared PEMF Mat Max: When I’m stressed, have scrimped on sleep, and am worn out from work demands, this mat with its grounding frequencies is my saving grace.

  • Red Light Panels: These are the newest additions to my midlife recovery toolkit. The Mini Red Light Therapy Device is great for spot-healing aches and pains, while the larger Super Max benefits my whole body after a workout or before I go to bed.

BON CHARGE offers a red light device to fit your health needs and your budget. You’ll get 25% off storewide automatically applied to your order when you shop the Easter sale now through Monday, April 21, 11 p.m. EST.

VENISON FOR THE WIN: BEST PROTEIN-TO-CALORIE RATIO OF ANY RED MEAT

I've recently discovered what might be the most efficient protein source for hormonal health and metabolic flexibility. Maui Nui Venison provides the highest amount of quality protein in the fewest calories of any red meat–nearly twice the protein-to-calorie ratio of conventional beef. For women navigating hormonal shifts, this efficiency means supporting essential hormone production without excess calories that can trigger insulin resistance. Maui Nui’s wild-harvested, stress-free approach preserves compounds critical for thyroid function and metabolic health.

Visit mauinuivenison.com/stephanie and experience what truly wild protein can do for your hormonal balance. The nature of their work limits supplies, so secure your access to this amazing nutrition now.

KEEP WELL HYDRATED WITH BALANCED ELECTROLYTES

Now that spring is in full swing, I'm walking outside more. With the warmer temperatures, I have to remember to up my hydration, including proper electrolyte balance. This is where most people fall short. LMNT makes it easy with their single-pack flavor add-ins, which contain the balanced levels of sodium, potassium, and magnesium you need for optimal hydration.

Grapefruit is my personal spring flavor of choice, but Watermelon is my entire family’s favorite! Find your favorite flavor at LMNT and get a free sample pack with any purchase.

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

Mini Pause #7: Great Skin Health Inside & Out

Posted on by stephanie-estima

How to Make Your Skin Health a Priority–One Habit at a Time

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

We lose collagen and elastin at a rate of one percent per year, and over time, we often see more wrinkles, poor elasticity, and decreased hydration of the skin. Supplementation and a proper skincare routine can help to reverse the skin aging process.

I’ve outlined best practices in food, lifestyle, supplements, and skin routines in today’s newsletter. The links throughout take you right to the science behind this information.

WHY

As we age, many of us notice changes in skin quality. Dull skin, fine lines, and a loss of elasticity are among the most common grievances in women during perimenopause and menopause.

While fillers and injectables are certainly options, I would put them second in line after a few items well within your control–your nutrition (or your internal health), your exercise habits, and your skin routine (external topicals). All of these can address wrinkles, elasticity, and hydration both from the inside out and outside in.

While you likely won’t see immediate results, when done consistently, you may see a noticeable difference in your skin in about three months.

I’ve made a personal goal to have my best skin ever this year, and it has become such an interesting rabbit hole to go down!

WHAT

Fine Lines & Wrinkles
The facial muscles are a group of about 20 flat skeletal muscles lying underneath the skin of the face and scalp. Most of them originate from the bones or fibrous structures of the skull and radiate to insert on the skin. This is a unique feature of facial muscles–a direct insertion point to the skin.

Other skeletal muscles typically originate from and insert into bone. The insertion directly into the skin is what allows for the face to move.

Years of facial expression start to show up at perpendicular angles to the muscle fibres. For example, the infamous “11” lines in between the eyebrows are exactly perpendicular to the muscle fibres of the procerus muscle. This muscle originates off the nasal bone and then flares upwards and inserts into the skin of the forehead. It is involved in furrowing or depressing the medial part (inside part) of the eyebrow.

This is in part due to wear and tear, but also an accumulation of oxidative stress, and a decrease in collagen and elastin production. As we age, this can look like a one- to two-percent loss per year.

Elasticity
It’s well known that collagen hydrolysate has several positive biological actions in the body, such as acting as an antioxidant, an antihypertensive, and being involved in lipid-lowering activities, and reparative actions in damaged skin.

Collagen is super interesting because it has a dual action in the skin where it first provides the building block components for collagen and elastin to be synthesized in the body. It then binds to dermal receptors to stimulate the synthesis of collagen and elastin as well as hyaluronic acid.

I think collagen is the heavyweight champ of skin supplements.

Hydration
Drink more water–YES! We all have to do this.

I typically aim to drink 3-4 litres daily. Most days, I settle on 2.5 to 3 litres. One thing that helps me is flavoring the water. I often add cucumbers and blueberries to a big jug. This little action makes the water feel more special.

Another component of hydration is your ability to hold onto that hydration. This is where you might find an electrolyte helpful.

Electrolytes, including sodium, potassium, and chloride, are minerals that carry an electric charge when they dissolve in water. Sodium is a cation with a positive charge (Na2+), while chloride is an anion with a negative charge (Cl2-). Other common electrolytes include phosphorus, calcium, and magnesium.

Electrolytes are involved in:

  • transporting nutrients to cells,
  • transporting waste out of cells,
  • proper function of nerves, heart, brain, and muscles,
  • pH balance, and
  • fluid balance.

Hormones
While hot flashes are often ascribed to “typical” menopausal symptoms, declining levels of estrogen can have devastating effects on our skin and hair.

Decreased estrogen levels in perimenopause and menopause can look like:

  • skin dryness and itchiness (pruritus),
  • skin thinning and atrophy,
  • wrinkles and sagging,
  • poor wound healing, and
  • reduced vascularity of the skin.

Many women find that using topical estradiol on the face and décolletage area improves the appearance of the skin. This topical application does not act systemically when applied only to the face. However, you must discuss this use with your primary healthcare provider and consider your individual risk factors.

HOW

LIFESTYLE INPUTS
Generally, consuming darker-colored foods like blueberries, blackberries, pomegranates, cherries, raspberries, etc., are great for skin health as they contain polyphenols that love your skin. Salmon, avocados, nuts, and seeds are good foods to be consuming often for their healthy fats.

Resistance Training: In researching for this newsletter, I was delighted to discover that resistance training also positively contributes to healthy skin by reducing circulating inflammation, increasing skin turnover rates, and by thickening the dermal matrix.

  • This is great for women in their 40s and beyond! Why? Because the tendency is for our skin to get thinner with declining collagen and estrogen levels.

Cardio: Tomato-faced cardio bunnies rejoice! Regular cardio is going to be wonderful for improving circulation to the face, which allows the blood to deliver nutrients to the skin.

  • Cardio also helps to increase mitochondrial function of the skin cells and reduce circulatory inflammation factors.

Red Light Therapy: This has been one of the interventions (above resistance training and regular cardio) with which I have noticed the biggest difference.

  • Research shows that red light therapy, or photobiomodulation, improves the enhancement of mitochondrial adenosine triphosphate (ATP) production, cell signaling and growth factor synthesis, and the reduction of oxidative stress.
  • I invested in the BON CHARGE Red Light Face Mask and the Red Light Neck & Chest Mask and I use them daily in the morning when I check my emails. This is a simple habit stack! I always check my emails at my desk, so it’s an ideal time for me to pop these on while I organize my inbox.

Supplements: Collagen Supplementation: A daily scoop of hydrolyzed collagen has been shown to augment the effects of aging including poor elasticity, fine lines and wrinkles, and skin hydration. I add a heaping scoop of Equip Foods collagen or mindbodygreen collagen to my morning water as I’m heading to the gym.

Vitamin D: Vitamin D is well known for improving many hallmarks of skin aging. Here are a few good things that it does:

  • prevents DNA damage,
  • stimulates DNA repair mechanisms,
  • regulates keratinocyte proliferation (keratinocytes produce keratin and make up 90 percent of your epidermal cells), and
  • regulates mighty antioxidative responses.

I love the mindbodygreen Vitamin D3/K2 supplements. I take 4000 IU in the spring and summertime, and pump it up to 6000 IU in the wintertime.

Electrolytes: I use LMNT, a salt-based electrolyte, daily with hot water. My current favorite is Chocolate Caramel. My regular rotation includes Watermelon, Grapefruit, and Raspberry.

OUTSIDE INPUTS
I have incorporated these steps into my skincare routine following a conversation with my friend Dr. Tony Youn on the Better! podcast at the start of this year. This cadence included Dr. Youn’s routine essentials for better skin through topicals:

Morning Skin Routine: 1. Cleanser, 2. Vitamin C or antioxidant serum, 3. Sunscreen

Evening Skin Routine: 1. Cleanser, 2. Retinoid, 3. Moisturizer

I am also becoming interested in peptides and stem cells and their ability to help rejuvenate the skin. Coming up:

  • Dr. Adeel Khan will be a guest on the podcast to discuss regenerative medicine through stem cells and peptides (not just for skin, but aging in general).
  • I’m visiting his clinic to have some peptide treatments done on my skin and can’t wait to share the results with you!
  • And, I’m already knee-deep in stem cell and peptide research and will have a special Mini Pause newsletter on this topic.

NOW

You may have some of these foundations already in place like eating good fats, or resistance training.

I want you to pick only one item from the HOW section that you want to incorporate into your existing skin routine. One of the best ways to make it “stick” is to pair it with something you are already doing. For example:

  • I put collagen into water I am already taking to the gym.
  • I use my red light face mask when I am seated and already checking my emails in the morning.

Habit stacking is an efficient way to make a small–and significant change–to your routine that won’t be overwhelming. This way the new habit is not an extra step, it is blending into an existing one.

YOUR TURN!

What are your skincare questions? Which one of these steps are you going to try? Let me know at support@drstephanieestima.com.

Discover Beauty That Fits Your Style

When I find something awesome that makes a difference in my health, I want to share it with my Bettys. So, if you vist the items I’ve shared in today’s newsletter, here are discount codes for you to use. I hope you love these products as much as I do!

  • Equip Foods collagen; use code DRSTEPHANIE
  • mindbodygreen collagen; use code DRSTEPHANIE
  • mindbodygreen vitamin D3/K2; use code DRSTEPHANIE
  • LMNT electrolytes; direct link to free sample pack with purchase
  • OneSkin peptide skincare (cleanser, sunscreen, moisturizer); use code DRSTEPHANIE
  • Timeline Skin Health serum; use code ESTIMASKIN
  • BON CHARGE red light masks; use code DRSTEPHANIE
  • Bonus! In a previous Mini Pause issue, I mentioned my love affair with Rose Best Skin Ever and Rose Glow Serum by Living Libations. They are both divine in a bottle! The link auto-applies a discount at checkout.

Question of the Week

Q: What about fibre?

From the Bettyverse: Thank you, Gabi, for asking for more about this topic!

I have a question related to the comment about fibre. There seems to be so much conflicting information about whether we need fibre at all. For instance, I hear of the carnivore diet being good for autoimmune issues and as long as you have enough dietary fat (not too much, not too little) you will have normal bowel movements. But I've also heard that women benefit from fibre to rid the body of excess estrogen.

My personal issue is inflammation of my joints. (For context, I'm 45, perimenopause (regular cycles, low progesterone/ estrogen dominant), and have been healthy keto for five years. I manage everything through diet and appropriate supplements. )

Could you say more about whether we “need” fibre and why? And the place of plant-free/fibre-free diets like carnivore?

WHAT THE SCIENCE SAYS

This is a multilayered question and I will try to address all of it succinctly.

I guess the short answer here is, you–need fibre. Full stop. I don’t care if the carnivore community says it isn’t important. That is inconsistent with the robust amount of literature and clinical outcomes that say otherwise.

A staggering amount of evidence demonstrates that fibre consumption reduces heart disease and cancer. (Another meta-analysis review here.) fibre has an unwavering and amazing ability to reduce LDL cholesterol. Many studies have demonstrably shown a 20-25% reduction in LDL cholesterol levels with adequate fibre intake.

In cancer risk, more fibre consumption has best shown a reduction in colorectal cancer by about 20%, as well as other cancers we care about like ovarian and breast cancers. Fibre plays a role in the estrobolome (the area of the gut dedicated to processing estrogen) and does help to bind to and get rid of estrogens.

KEY POINT

If you are going to eat a lot of meat, it is probably a good idea to pair it with a lot of fruit and veg.

Typically, individuals who eat high amounts of meat often miss out on the opportunity to consume foods with fibre. That does drive up the risk for heart disease and cancer over the long term.Vegan ideology might be tempted to conclude that it is meat consumption that drives heart disease and cancer. Hear me on this: it’s the lack of fibre consumption in individuals who consume meat that drives up cancer risk.

Clinically, this is where we need to think with a little bit of nuance.

SHORT-TERM VS. LONG-TERM BEHAVIOR

Going carnivore for a year, in the grand scheme of your 85+ year life doesn't affect health outcomes. Just like if you have elevated LDL cholesterol levels for one year in the context of 85 years of healthy LDL cholesterol levels also doesn’t marginally affect outcomes. What is far more important is the chronic elevation of LDL over many decades that drives up the risk for these multifactorial diseases.

Imagine it another way. Remember when you were a silly, naive teenager and did dumb stuff with your friends because you thought you were invincible? While the activities you engaged in (and compounds you ingested) were probably really bad for you at the time, they aren’t going to be predictive of health for your entire life. It was a year, or two (or five) of doing dumb stuff. And then you came to your senses and corrected your behavior.

Now, before you send me a message about why I am hating on carnivore and how great the carnivore diet was for you–I get it! I, too, have used carnivore interventions in autoimmune patients with great success. The big idea I am trying to convey is that the intervention, while it worked in the short term, is designed to be transient. It doesn’t last forever.

Because the diet you need when you are sick is not the same one you need when you are well.

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.

Mini Pause #2: How Cold Plunge Benefits Women

Posted on by stephanie-estima

Welcome to the The Mini Pause!

This is your weekly roundup of the BEST actionable steps for women 40+ who want to gain control of their hormones during perimenopause and menopause.

Last week we looked at oats and how they can be effectively used as a pre-workout fuel. If you missed it, you can read it here.

Cold Plunge: Is It The Same for Women?

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

Cold plunges are a great tool for recovering from muscle soreness post-exercise and there is some evidence it may help with the appearance of cellulite. There are a few considerations for women to keep in mind if you are jumping on this ‘cool' trend (see what I did there?). Irrespective of the temperature, you want to stay in the water until you start shivering. Interestingly, women may not need to cold plunge at extreme cold temperatures to reap the benefits on metabolism and immune function.

WHY

Cold plunging has myriad benefits and one of the ways it shines is as a recovery tool. When you submerge yourself in cold water, it triggers several physiological responses in your body, such as:

  • constricting blood vessels,
  • reducing inflammation (which helps with muscle recovery), and
  • reducing swelling.

Anyone with an autoimmune condition or an arthritide like osteoarthritis knows how “hot” joints and tissues can get during a flareup and how welcome the cold can be. Women who run hot in the luteal phase of the cycle, or those who suffer from hot flashes, also may find cold plunging a welcome relief and a help with thermoregulation.

Cold plunging aids muscle recovery. This is incredibly important if you lift weights!

  • In the short term, cold plunges help with recovery from high-intensity exercise and endurance activities.
  • In the long term, it helps with muscle strength, muscle power, and even jump performance.

Another benefit of cold plunging is its stimulatory effects on metabolism. While you are in the cold tub and immediately afterward as your body brings your core temperature back to normal, you will burn more calories to heat up. Cold plunging liberates stored triglycerides from your fat depots and uses them for energy as you are trying to warm up.

Now — a word of caution — some online influencers have claimed this is the “single best way to get fat off your body.” This is simply not true. We are all subject to the laws of energy consumption irrespective of whether we cold plunge or not! And frankly, I'd argue that building muscle tissue is the single best way to burn fat.

I've estimated using this calculator that I burn about 35 calories while in the cold plunge. Using this estimate, a 35-calorie burn (and then a bit extra to bring your core temperature back up) is going to burn about 3.6 lbs on an annual basis.

In aggregate, this can contribute to fat loss when calories are controlled in your diet.

And finally, cellulite. While harmless, it's often the reason women don't wear the short shorts, the short sleeves, or the bikinis. While I think life is too short NOT wear what you love, there's some emerging evidence that cold plunging can help with the appearance of cellulite.

WHAT

For those of you wanting to better understand the science of cold plunges, the process by which cold plunges impact metabolism is by activating brown fat.

When brown fat is activated, it generates heat by disrupting energy production. The technical term is called “uncoupling” oxidative phosphorylation. This uncoupling is being driven by Uncoupling Protein 1 (UCP1), which is present in the mitochondria of brown fat cells. UCP1 uncouples (or disrupts) the electron transport chain from creating ATP, causing the energy produced through cellular respiration to be dissipated as heat rather than used for ATP generation.

When heat is being created, your brown fat utilizes stored triglycerides as a fuel source. It breaks down triglycerides into fatty acids and glycerol. Then, those are transported to mitochondria to be oxidized for heat production. This process results in the release of energy in the form of heat and the consumption of stored fat.

For cellulite, during a cold plunge the cold temperature is absorbed by the fibrous connective tissue, leading to the collagen being more soluble. This solubilization promotes the removal of the tight, non-elastic network that often contributes to the appearance of cellulite. As a result, the skin’s pitted texture diminishes, creating a smoother and more even complexion. The activation of fibroblasts in response to collagen solubilization stimulates the production of new, more elastic collagen and further enhances the skin’s overall quality.

So at what temperature do you set your cold plunge and how long do you have to stay in to get these benefits? Like most things, there are sex differences when it comes to cold response.

Generally speaking, women are more intolerant to cold than men:

  • Women get colder faster
  • Women start shivering at higher temperatures
  • The neurotransmitter and immune benefits seem to be slightly lower for women. That doesn't mean you don't receive a benefit — it just means your response is smaller than what occurs in men.)

Where you are in your cycle also affects your tolerance to cold temperatures and how long you can be in cold water immersion.

  • Generally, women tend to run warmer in the luteal phase of the cycle — from ovulation through to the first day of your period. Cold plunging may be a welcome relief during this time.
  • In the follicular phase (bleed week through to ovulation), you're typically more resilient to stressors. This can be a good time to play with longer plunges or colder temperatures.

HOW

Here are a few ways you can incorporate cold plunges as a recovery tool. I've outlined strategies at different price points for you to consider:

Cold Shower: This where my cold plunging journey started. I would take my regular shower and then the last minute, I would turn off the heat and stand in the freezing water for a minute. I may or may not have been screaming, crying, or both.

Ice Bag Baths: The next step in my cold plunge evolution was my bathtub. I would fill it up with cold water then top it off with ice from the gas station to get it extra cold. This was a better solution for a while. I could immerse myself in the water completely rather than being limited to the size of my shower nozzle. Over time, I did find the trip to the gas station cumbersome, and it was hard to control the exact temperature this way. If I over did it with the ice, I had to wait for the water to warm up.

Coldture Cold/Hot Tub: I invested in a cold tub when I knew it was a recovery practice I wanted to do several times a week for help with muscle recovery from my training sessions. I know I sound like a broken record, but in perimenopause, it's all about the recovery!

For those of you wondering, I purchased the Coldture Classic tub with chiller. I decided on this tub because:

  • The tub is portable and I can move it outdoors in the summer if I want.
  • The tub DOUBLES as a hot tub! The temperature range on the chiller goes from 3C- 40C or 37F to 104F.
  • I can turn it on and off from my phone.
  • The chiller gets the exact temperature.
  • The two-step filtration system keeps my water clean.

There are other cold plunge options without a chiller. I went with this because I like to have control over the temperature. (If you decide to check out Coldture, use code DRSTEPHANIE to get a discount.)

I have the temperature set at 13C / 55F and I’m in there for 11 minutes, or until I start shivering. Depending on where I am in my cycle, this can be anywhere from 8 to 12 minutes. As I continue to build out cold tolerance, these numbers will change.

The main point is this: irrespective of your method or duration of cold water immersion — you want to stay in the water until you evoke a shivering response.

NOW

Choose your cold adventure (cold shower, ice bath in your bathtub, or cold plunge) and ignore the voice in your head telling you to avoid discomfort. That's where all the growth, grit, and resilience happens!

Research on women and cold plunging is almost non-existent (surprise, surprise), but here are a few general guidelines for you to follow. Also, let your intuition guide you.

  • Aim for 10-12 minutes per week to start. If you are plunging 3x/week, that will be anywhere from 3 minutes to 4 minutes per session. Stay in until you elicit a shiver response.
  • Aim for the temperature to be 10C-16C / 50F-60F to start.
  • Towel off when you get out, and if time allows, don’t get dressed right away. Let your natural shivering response warm you back up. Truthfully, I'm only able to do this on weekends when I have a bit more time. I usually find my shiver response to last anywhere from about 15-30 minutes after the cold.
  • Note where you are in your cycle (if you're still regular). You might find cold plunging a welcome relief in your luteal phase. That's when you tend to run hotter and your tolerance for longer sessions is lower. During follicular phase plunges, the water may feel relatively colder, and you may be able to tolerate longer sessions.

Question of the Week

Q: I'm in menopause and my cholesterol and blood sugar have both gotten worse. Why?

 

Excellent question!  Let's tuck into it.

EVALUATING

Menopause, from a strictly hormonal perspective, can and should be viewed as an estrogen deficiency. Estrogen has a direct effect on our lipids by directly acting on the liver to reduce total cholesterol, to reduce LDL cholesterol, and to increase HDL cholesterol.

In menopause and in perimenopause you have marked changes in estrogen levels. This means that in an environment of reduced estrogens, total cholesterol and LDL cholesterol will rise, and HDL cholesterol will lower. And the jump is significant — most women will see a 10-15% rise in their lipid levels in their post-menopausal years.

In my podcast with Ben Bikman, he called women “metabolic superheroes” prior to menopause because of of this lipid-balancing effect estrogen has. Once you're menopausal and not taking hormonal replacement therapy, you can absolutely see a rise in total cholesterol and thereby increase your risk for cardiovascular and cerebrovascular disease. In fact, the female risk of cardiovascular disease in women who are 10 years into menopause tends to square off with the risk in men!

Our blood glucose similarly has a similar fate through a different path — your muscle. Skeletal muscle is the largest organ in the body by weight and is one of the primary regulators of glucose balance and homeostasis. Skeletal muscle is responsible for 80% (not a typo) of the glucose that circulates post meal.

As you age, the muscle desensitizes to the insulin signal from the pancreas, which has a net result of increased circulating blood glucose. Now, pair this with menopause, where you have a lower concentration of anabolic hormones like estrogen and testosterone, and this insulin insensitivity is amplified.

NEXT STEPS

The good news here is that you can always do something about it.

Women with a healthy weight and normal to high muscle mass are much less likely to experience the glucose dysregulation and dyslipidemia I described above. Maintaining or building your lean muscle tissue can be achieved through dietary or mechanical means.

Consuming protein (at a minimum of 1g/lb of body weight) is ideal for stimulating muscle growth. (There's a lot more to say about what kind of protein, dosing of protein, and % of protein targets in the diet. Look for that in a future newsletter.)

Mechanical stimulation is what you might have guessed — regular resistance training! You have to give the muscle a reason to grow! Lift weight as heavy as you can with as close to perfect form as you can.

I will be diving into far more detail on form and type of exercises in coming newsletters and podcast episodes. I have spent the better part of 30 years mastering this and, as you might imagine, have a lot to say about it!

Nutrition plays a role here too — specifically your fibre consumption. Women who consume 25-35g per day will positively impact cholesterol levels, and can offset excessive weight gain.

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: LMNT

Healthy hydration isn’t just about drinking water. It’s about water AND electrolytes. You lose both water and sodium when you sweat. Both need to be replaced to prevent muscle cramps, headaches, and energy dips. This is especially true in winter, when your hydration needs actually rise.

I'm loving the new LMNT limited-edition Chocolate Medley for hot drinks. All three flavors, Chocolate Mint, Chocolate Chai, and Chocolate Raspberry taste great on their own or swirled into my favorite recipes. And the Chocolate Caramel rounds out the hot-drink flavors.

Visit drinklmnt.com/drestima to receive a free LMNT Sample Pack with any order.