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Tag: longevity

Mini Pause #106 | I’m fuming🔥🤬

Posted on by stephanie-estima

I’m pissed.

I just recorded a response video to YET ANOTHER video of a social media influenza (*ahem… I mean… influencer…) teaching other women to “tone” and not “bulk” because we “don’t want to look like men.”

Actually? In the golden age of perimenopausal enlightenment and biohacking… this is how you’re willing to behave on the internet?!

(Meet late luteal phase Stephy, who has no tolerance for this crap!)

Listen, I get training for aesthetics. I do it. If Jessica Rabbit and Blaze from American Gladiators had a baby – that’s exactly the look on my vision board.

But this ‘toned & skinny’ BS is not serving perimenopausal women… or any women, for that matter.

Women were taught that being desirable meant being contained.

Light appetite
Quiet ambition
Minimal needs
Minimal impact

Why? So we can stay small, fragile, and insignificant. But femininity isn’t any of those things. It’s loud, inconvenient, and strong AF. Just like you.

I am making some new rules that invite women to be strong, visible, capable, sensual, and unapologetically here. Muscle isn’t a threat. Taking up space isn’t a problem. Shrinking yourself was never the assignment.

Your mission in life, should you choose to accept it, Betty, is to become MORE of who you ALREADY are.

And if you are in midlife, you are frankly not at liberty to shrink anymore.

Hormones shift.
Muscle becomes metabolic armor.
Bone density becomes non-negotiable.
Resilience becomes survival, not vanity.
And suddenly, the cost of staying small is too high.

So let me be clear: Femininity is not fragility. It never was.

The version of femininity many of us inherited was designed for compliance and being aesthetically appealing so a man would choose us. (?!)

No, ma’am. We’re going for capability. Longevity. Being the one who makes the choices.

My new definition is rooted in trusting your body.

This is an unbreakable trust that comes from:
Muscle that can carry you
Joints and tendons that can handle life
Energy that lasts past noon
A nervous system that isn’t constantly braced for impact

This is not about looking like a man. It’s about looking like a woman who can handle herself.

 

6 New Rules for Women

*Note: We reserve the right for these rules to change when we want to change them.*

1. Muscle is feminine.
Muscles are curves wrapped up in competence.
Muscle is posture, presence, and power.
Muscle is the difference between aging gracefully and aging fearfully.

2. Taking up space is neutral.
It is not aggressive.
It is not arrogant.
It is not something to apologize for.
Your body expanding into strength is not a moral failure.

3. Soft and strong are not opposites.
You can have tenderness and tension.
Curves and capacity.
Beauty and bite.

4. Discipline is not punishment.
Training is not penance for eating.
Movement is not repayment for pleasure.
Your body is not a problem to manage.

5. Desire does not disappear with age. It deepens.
And a woman who feels physically capable often feels more sensual, not less.

6. Shrinking is an outdated strategy.
The goal is not to be easier to control.
The goal is to be harder to dismiss.

 

Your Reward: Earned Confidence

Should you choose to accept this new assignment, my dear Betty, you will be entering into your era of earned confidence.

And not just confidence from mirrors (but hey, that too).

And not confidence from external validation (because you’re going to validate your damn self, so getting it from others is inconsequential).

Your earned confidence comes from knowing:

You can physically and psychologically lift heavy things.
You recover well and deserve it.
You trust your joints, your spine, your strength, and your stamina
Your body is your ally, not your enemy
You are not a problem to fix. You are a masterpiece to celebrate.

 

The Bottom Line

And I am redefining femininity, not because I want to start a revolution or a rebellion.

I am redefining it as a return to accuracy.

Women were never meant to disappear quietly or fade into the background. We were meant to build bodies we trust, and design lives that can hold them.

The old rules asked women to be smaller. With our new rules, I am empowering women to be ready.

And that changes everything.

 

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

 

 

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

Affiliate Disclosure: Products mentioned in a newsletter, email, or on drstephanieestima.com, may be part of an affiliate agreement in which Dr. Stephanie Estima receives a small commission on the sale of an item you purchase.

 

 

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

Posted on by stephanie-estima

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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

Closet: From Museum to Real Life

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

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

The Manolos? Iconic, but mostly… decor.

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

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

 

House: From “Proper” to Personal

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

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

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

In its place? A Wellness Room:

My Carol Bike

PEMF mat

Rapid Reboot compression boots

Vibration plate

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

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

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

 

HOW

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

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

Take a quiet moment and ask yourself:

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

What am I wearing? 

Where am I? 

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

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

 

Do a “Reality Check” Walk Through Your Home

Walk through each room and notice:

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

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

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

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

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

 

Edit One Category at a Time

To avoid overwhelm, pick ONE area:

Just shoes

Just dresses

Just serve ware

Just one closet

Ask of each item:

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

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

 

NOW

Here’s a tiny experiment you can do today…

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

Ask yourself honestly:

Do I use this?

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

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

Make one small move:

List it for sale.

Put it in a donation box.

Gift it to someone who will truly enjoy it.

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

 

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

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

Cheers to the truest version of YOU,

 

Dr. Stephanie

 

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

 

WHAT I'M LOVING THIS WEEK

Kyoord Olive Oil

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

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

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

Use code BETTER for 10% off your first purchase.

👉 Shop Kyoord Olive Oil

 

Equip Foods

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

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

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

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

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

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

👉Try Equip Grass-Fed Collagen or Prime Protein

 

Mimio

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

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

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

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

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

Use code ESTIMA for 20% off your first order.

👉 Try Mimio and Fast Without Fasting

 

 

 

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

 

 

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

Affiliate Disclosure: Products mentioned in a newsletter, email, or on drstephanieestima.com, may be part of an affiliate agreement in which Dr. Stephanie Estima receives a small commission on the sale of an item you purchase.

 

 

Mini Pause #99 | How Two Workouts a Week Can Change Everything

Posted on by stephanie-estima

Why “All or Nothing” Thinking Is Sabotaging Your Strength

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

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

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

Sound familiar?

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

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

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

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

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

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

The Surprising Science of Doing Less (and Getting More)

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

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

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

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

 

What the Science Actually Says About “Enough”

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

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

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

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

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

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

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

 

What the Science Actually Says About “Enough”

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

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

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

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

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

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

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

 

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

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

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

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

Going forward, your new mantra is this:

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

Because it does.

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

The key is consistency, not perfection.

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

 

The LIFT Framework: Science Meets Real Life

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

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

You’ll learn:

How to lift heavy with proper form

How to train for real strength without joint pain

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

How to apply progressive overload so you keep getting results

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

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

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

💪 Get LIFT Now

 

Your Minimum Effective Dose: The 2×45 Rule

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

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

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

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

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

 

Ready to Begin?

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

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

Just two sessions a week.

👉 Get LIFT for Under $60

 

WHAT I'M LOVING THIS WEEK

Timeline Skincare

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

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

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

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

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

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

Shop 30% Off Timeline

Manukora Honey

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

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

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

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

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

Shop the Manukora Starter Kit

 

Branch Basics

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

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

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

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

Order by December 10 to ensure delivery by Christmas!

Shop Branch Basics’ Starter Kit

 

 

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

 

 

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

Affiliate Disclosure: Products mentioned in a newsletter, email, or on drstephanieestima.com, may be part of an affiliate agreement in which Dr. Stephanie Estima receives a small commission on the sale of an item you purchase.

 

 

Mini Pause #98 | Sprinting Back to Myself

Posted on by stephanie-estima

Sprinting Back to Myself: What Midlife Is Really About

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

What Happened to Fun?

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

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

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

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

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

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

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

Returning to Movement Feels Like Fun

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

I laced up my shoes and started sprinting again.

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

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

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

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

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

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

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

There’s Not Enough Time

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

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

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

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

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

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

Midlife Crisis Turned Midlife Compass

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

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

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

Until “for now” quietly turns into… years.

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

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

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

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

Strength Became My Way Back

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

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

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

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

And now? I’m done running away.

I’m running toward.

Toward the girl who loved to sprint.

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

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

Run Toward Yourself

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

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

Midlife doesn’t have to be a reinvention project.

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

I’m sprinting back to me.

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

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

WHAT I'M LOVING THIS WEEK

Qualia Senolytic

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

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

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

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

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

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

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

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

💆‍♀️ Try Qualia Senolytic Now

Manukora Honey

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

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

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

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

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

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

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

🍯 Get Your Manukora Honey

 

Equip

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

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

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

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

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

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

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

💪 Shop Equip

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

 

 

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

Affiliate Disclosure: Products mentioned in a newsletter, email, or on drstephanieestima.com, may be part of an affiliate agreement in which Dr. Stephanie Estima receives a small commission on the sale of an item you purchase.

 

 

Mini Pause #97 | Peptides for Recovery 101

Posted on by stephanie-estima

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

Why Recovery Feels Harder in Midlife

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

That’s not weakness. It’s biology.

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

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

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

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

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

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

BPC-157: The Tissue-Repair Workhorse Peptide

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

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

What the research says:

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

How it’s taken:

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

Best for:

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

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

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

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

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

What the research says:

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

How it’s taken:

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

Best for:

    • Hair growth
    • Wrinkle depth reduction
    • Skin elasticity

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

KPV: The Gut-Calming Peptide

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

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

What the research says:

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

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

How it’s taken:

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

Best for:

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

 

Larazotide: The Leaky-Gut Fixer Peptide

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

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

What the research says:

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

How it’s taken:

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

Best for:

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

 

How to Choose the Right Peptide Stack

Let’s simplify how all of these fit together.

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

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

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

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

 

Safety, Legality, and Smart Use of Peptides for Recovery

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

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

Here’s how to stay smart:

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

 

How I’d Use Peptides for Recovery in Practice

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

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

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

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

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

 

Peptide Quality, Legality, and Sport Compliance

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

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

 

The Takeaway on Peptides for Recovery

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

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

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

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

 

WHAT I'M LOVING THIS WEEK

LVLUP Health

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

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

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

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

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

Shop LVLUP Health now. ¹

 

Pique

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

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

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

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

 

Kyoord

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

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

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

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

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

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

 

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

 

 

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

Affiliate Disclosure: Products mentioned in a newsletter, email, or on drstephanieestima.com, may be part of an affiliate agreement in which Dr. Stephanie Estima receives a small commission on the sale of an item you purchase.

 

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

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

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

 

Mini Pause #96 | How I Bounced Back From Being Sick in 4 Days

Posted on by stephanie-estima

Hydration, Heat, Skincare, and Sanity — My Real Recovery Routine

The Cold That Came Out of Nowhere (But Totally Didn’t)

Last week, I got steamrolled.

One minute, I was joyfully rearranging furniture, purging my pantry, giving myself a pedicure, cutting my own hair (yes, I do that), and going for a two-hour bike ride with my son.

The next? Flattened.

Okay… maybe it didn’t come out of nowhere.

Maybe I pushed my cells past their “we’re good” limit and handed some lurking pathogen an engraved invitation to mess with me.

Add in a week of sneaky Reese’s peanut butter cups from my kids’ Halloween stash and, well… my immune system tapped out.

Here’s the thing: getting sick isn’t failure. It’s going to happen, and arguably, should happen now and then.

What you do have control over? How long you’re down, and how well you bounce back.

That bounce-back is a direct reflection of your cellular health. Your recovery speed, inflammation control, hydration status, and mitochondrial resilience.

It took me four days to go from congested mess to barbell-ready. Here’s everything that made the difference.

 

Step 1: Hydrate Like It’s Your Job

When I’m sick, I turn into human drywall. My face cracks, my skin flakes, and tissues become my closest friends. So hydration becomes step one – but I need to go harder than plain water.

Hydration isn’t about how much you drink. It’s about what your body can hold on to.

(Read the Mini Pause from a few weeks ago for more on hydration.)

Every morning I started with:

Pique B•T Fountain Electrolytes (2 caps instead of my usual 1): with ceramides and hyaluronic acid to keep moisture in my cells and my skin.

AG1 Omega-3s (4g/day): to calm inflammation and replenish my cell membranes.

This duo is my inside-out moisturizer.

Also, since my appetite plummets when I’m not feeling well, I sipped on a LOT of bone broth to try to get my protein in. I didn’t come anywhere close to my targets, but it was better than nothing… or more Reese’s…

Step 2: Repair From The Outside In

My poor skin took the brunt of it. Red, raw, and chapped from all the blowing and wiping. So I doubled down on the good stuff:

Young Goose YOUTH Serum: packed with NAD⁺ precursors to energize skin cells and speed up repair. (Use code BETTER for 10% off your first purchase.)

Timeline Serum: powered by Urolithin A to renew tired skin cells and boost collagen. (Use code DRSTEPHANIE for 20% off.)

Timeline Night Cream: my evening moisture bomb. (Use code DRSTEPHANIE for 20% off.)

Kyoord Olive Oil: high-phenolic EVOO that doubled as my body moisturizer. A dime-sized amount per leg, and my skin drank it up instantly… zero greasiness. (Use code BETTER for 10% off.)

Pro tip: if your skin feels like parchment, feed it fat and science.

Step 3: Heat It Up

I didn’t have a fever, but I wanted my body to mimic one to help fight the virus.

Yeah, that’s right. The legit nerds fake fevers to denature viral proteins, or at least try to slow down viral replication.=

I hopped in my Sunlighten Sauna for short, regular sessions.

If a full-size sauna isn’t your vibe, sauna blankets (like Bon Charge – use code DRSTEPHANIE for 15% off) can do the same in half the space.

Afterward, I replenished the minerals that snuck out in my sweat with LMNT electrolytes. Lemonade flavor for the win.

Step 4: Nap Snacks

I took “rest” to Olympic levels.

Work for a few hours, nap. Drive to soccer, nap in the car. Team meeting, nap after.

My son even nicknamed me a napaccino… a delightful little nap snack.

That rhythm of effort and recovery is what allowed my body to bounce back instead of burn out.

The Takeaway: Heat. Electrolytes. Skin Care. Repeat.

Four days. That’s all it took to go from snot-covered goblin to squat-ready human.

So next time you feel a bug brewing, remember:

Hydrate smarter
Repair deeper
Heat gently
Rest unapologetically (aka be a proud napaccino)

Your body knows how to heal. It just needs the right support.

Steph's “Bounce-Back Stack”

✅ BT Electrolytes
✅ AG1 Omega-3
✅ Young Goose YOUTH Serum
✅ Timeline Serum + Night Cream
✅ Kyoord Olive Oil
✅ Sunlighten Sauna
✅ LMNT Electrolytes

WHAT I'M LOVING THIS WEEK

Equip Clean Coffee

You know that first sip of coffee that makes you believe in life again?

Now imagine that… minus the jitters, toxins, and caffeine crash. That’s Equip’s Clean Coffee.

It’s Certified Organic, Fair Trade, and Regenerative (because why shouldn’t your morning reliance on bean juice save the planet?). Tested free of mold, mycotoxins, pesticides, and glyphosate… this is the gold-standard trifecta of purity, taste, and farming ethics.

Plus, it tastes ridiculously good. Notes of toasted walnuts, brown sugar, and chocolate… It’s like dessert for breakfast.

I pair my morning cup with Equip’s Prime Protein and Grass-Fed Collagen for 30+ grams of protein and clean energy that doesn’t quit at 3 p.m.

Bam. Breakfast in a cup.

Equip’s Clean Coffee is coffee that actually loves you back.

Use code BETTER for 20% off your first bag of Equip Clean Coffee.

LVLUP Ultimate GI Repair

If your gut has been throwing tantrums… bloating, sensitivities, mood dips… it’s not asking for another probiotic. It’s begging for repair.

LVLUP’s Ultimate GI Repair is what I reach for when my digestion feels like it’s running Windows 95.

Four clinically-dosed peptides (BPC-157, Larazotide, KPV, GHK-Cu) rebuild the gut lining and calm inflammation at the cellular level. Add zinc L-carnosine, tributyrin, and quercetin, and you’ve got a full-service renovation crew for your intestinal wall.

This formula supports tight-junction integrity, fuels enterocytes, and helps regulate the immune overreactions that show up as “everything irritates me now.”

Whether you’re healing from stress, travel, or just life in perimenopause, this is gut rehab done right.

Use code DRSTEPHANIE for 15% off LVLUP’s Ultimate GI Repair.

 

 

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

 

 

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

Affiliate Disclosure: Products mentioned in a newsletter, email, or on drstephanieestima.com, may be part of an affiliate agreement in which Dr. Stephanie Estima receives a small commission on the sale of an item you purchase.

Notes:

1.Discount applies to your first order of any Attn: Grace products.

2.Discount applies to new customers only.

 

 

Mini Pause #95 | The Olive Oil Glow Guide Why Extra-Virgin Olive Oil (EVOO) Is the Sexiest Thing You Can Add to Your Midlife Routine

Posted on by stephanie-estima

Forget bubble baths and facials. If I could hand you one bottle that works on your metabolism, your skin, and your sanity… it would be olive oil.

Yes, really. That bottle sitting in your pantry has more to do with your blood sugar, appetite, and glow than half the imported specialty skincare women are spending thousands on.

Extra-virgin olive oil (EVOO) is a daily beauty and metabolism tool:

    • It steadies blood sugar and appetite signals.
    • Supports body composition and hormone balance.
    • Unlocks vitamins A, D, E, and K from plants for stronger hair, skin, and nails.
    • Calms the low-grade inflammation that accelerates aging.

And for bonus points, I even use it as my makeup remover and body moisturizer.

Let’s dig into the nerdy magic behind it… and how to pick the right bottle.

Olive Oil and Metabolism: A Daily Hormone Hack

Olive Oil Improves Insulin Sensitivity

Here’s what most people miss: metabolism isn’t just about calories. It’s about how your cells respond to hormones.

In the landmark PREDIMED trials, participants on a Mediterranean diet rich in EVOO saw major drops in cardiovascular disease risk without changing their body weight. Why? Because monounsaturated fats (MUFAs) improved insulin sensitivity, HDL, triglycerides, and blood pressure.

AKA the whole cardiometabolic picture flipped the script while the scale stayed steady.

And since estrogen decline during perimenopause tends to make our lipid profiles go a little haywire (HDL down, triglycerides up), EVOO’s fatty acids help keep things balanced.

So, yeah. Olive oil is a literal balm for your metabolism.

Olive Oil Calms the “Menopause Munchies”

You know that “I need something but I don’t know what” feeling that hits at 3 p.m.? When your hormones start dancing out of control like they’re the celebrities on the first week of Dancing with the Stars?

Olive oil can quietly come in and save the day.

A moment for my Dark Roasters: Inside your gut, oleic acid from EVOO transforms into oleoylethanolamide (OEA) – a molecule that flips the “meal-stop” switch in your brain through PPAR-α activation. PMC

Translation: you feel satisfied sooner, without the white-knuckle hunger.

Translation of the translation: EVOO helps you regulate portion control without relying on willpower or hope.

Olive Oil and Body Composition

When you swap out refined carbs or saturated fats for EVOO, your body composition changes… literally.

Several RCTs in women found that drizzling (or gulping… you do you) that spicy spoonful of EVOO leads to better fat loss and waist management than soybean or vegetable oils, and less long-term weight gain overall.

If you feel like your waistline has clocked out right alongside your attention span, EVOO is your guy. It helps preserve muscle and redistribute fat more favorably… without starving. Just smarter fuel.

 

 

Olive Oil for Skin, Hair, and Nails: Beauty from the Inside Out

Okay, let’s nerd out on beauty science for a second.

When you eat olive oil, your gut builds micelles – tiny lipid bubbles that transport fat-soluble nutrients from your food (like carotenoids and vitamins A, D, E, and K). These nutrients make their way into your skin, where they boost hydration, elasticity, and glow. PubMed

In fact, regular consumption of EVOO can:

    • Increase carotenoid uptake (retinoid precursors = fewer fine lines). PubMed
    • Deliver ~2 mg vitamin E per tablespoon for barrier repair.
    • Provide vitamin K for circulation and healing.
    • Supply squalene, an antioxidant lipid that protects skin from UV damage.

And because EVOO’s polyphenols (hydroxytyrosol, oleocanthal, and oleacein) reduce oxidative stress, they actually help cellular aging in skin. I’m particularly drawn to this because I have spent more than my fair share of summers under the Italian and Greek sun, sunbathing until I had the most epic tans… and now I’m starting to see some of those summers leave their marks on my cheeks. PLOS

If you’re chasing that “dewy, glow-from-within” look, EVOO is a non-negotiable.

Bonus: it removes makeup and doubles as the perfect post-shower moisturizer. A dime-sized amount on your face, and a pea for each leg. Any more and you’re just slippery.

 

EVOO and “Inflammaging”: Calming the Fire Within

Ever taken a sip of olive oil so fresh and peppery it made you cough? That’s the good stuff, baby. The peppery bite comes from oleocanthal, and it’s so hardcore that I’m not afraid to talk about it as an ice breaker at a party.

(I only party with people who are down to geek out about this kind of thing. Otherwise, I’m probably staying home.)

Oleocanthal activates the same anti-inflammatory pathways (COX-1 and COX-2 inhibition) as ibuprofen, but without the GI side effects. That spicy, throat-tickle burn means your oil is alive with anti-inflammatory power and ready to kick pain’s butt… gently and with tender care, of course.

When you consume it regularly, studies show it reduces key markers of aging:

    • CRP (C-reactive protein)
    • IL-6 (interleukin-6)
    • Endothelial dysfunction (aka the early stages of vascular aging)

In other words, olive oil dials down inflammaging – the smoldering background inflammation that accelerates everything from joint pain to wrinkles. PubMed PubMed+2MDPI+2

Olive Oil, Gut Health, and the Skin-Immune Axis

This part gets fascinating. EVOO helps reduce gut permeability, a.k.a. “leaky gut,” which means fewer inflammatory molecules leak into your bloodstream. PMC

The result?

    • Lower systemic inflammation
    • Calmer immune response
    • Clearer, more resilient skin

Healthy gut, healthy glow. Don’t overcomplicate it.

 

How to Choose a Good Bottle of Olive Oil

With so many diluted, blended, or heat-damaged oils on the market, choosing a real EVOO matters.

Look for:

    • Dark glass bottles (protects from light)
    • Harvest date on the label — fresher = better
    • Peppery or bitter finish to signal high polyphenol content
    • The words “Extra Virgin Olive Oil”

Store it smart:
Keep it away from heat or sunlight, cap tightly, and finish an opened bottle within 2–3 months for maximum freshness.

Pair with color:

Combine EVOO with:

    • Tomatoes, carrots, leafy greens → boosts vitamin absorption
    • Beans or whole grains → steadier glucose
    • Fish, eggs, or yogurt → better satiety and omega synergy PubMed

Daily dose:
1–2 tablespoons per day is enough to get the full range of benefits.

 

How to Use Olive Oil Like a Pro (A Breakdown)

Olive Oil for Metabolism

At lunch, dress your salad or grain bowl with a 3:1 EVOO-to-lemon ratio. That combo boosts carotenoid uptake and keeps blood sugar stable. PubMed

Plus, it tastes delicious and can transport you to the Mediterranean seaside if you close your eyes tightly enough.

Olive Oil for Body Composition

At dinner, skip butter and finish your protein and veggies with garlic-infused EVOO. It’s satisfying, heart-healthy, and helps prevent late-night snacking. PMC

Olive Oil for Glow

Build a “glow bowl” with tomatoes, carrots, baby kale, chickpeas, and top it with EVOO. Add some sea salt and an acid like citrus or apple cider vinegar for a boost of flavor. PubMed+1

You’ll get a burst of carotenoids and vitamin E that shows up on your skin within weeks.

Olive Oil for Hormone Balance

Try eggs or Greek yogurt with EVOO, salt, and herbs.

The protein + MUFA combo triggers OEA, meaning fewer cravings and more focus through the morning. PMC

Olive Oil for Beauty

Use EVOO as a natural cleanser. A dime-sized amount melts away makeup, and a pea-sized amount is perfect for legs and arms. It’s the cleanest moisturizer you’ll ever own.

 

Dr. Stephanie’s Pick: Kyoord High-Phenolic Olive Oil

When it comes to olive oil, freshness is everything. Most store-bought oils have been sitting for months (or years), losing potency.

If you want to experience olive oil as more than a drizzle… if you want to really do something for your body… I recommend Kyoord. It’s what I use in my own kitchen and skin.

Kyoord was founded by Dr. Limor Goren, a cancer researcher and molecular biologist. In the lab during her PhD studies, she discovered that oleocanthal-rich olive oil can kill cancer cells.

Read the study here.

High-phenolic EVOOs like Kyoord aren’t your grocery store blends. They’re nature’s pharmaco-nutrition in a bottle.

Why High Phenolic EVOO Matters

High-phenolic olive oils are packed with polyphenols – powerful plant compounds that protect against oxidative stress, inflammation, and metabolic disorders.

Oleocanthal and oleacein (two of Kyoord’s hero molecules) have been studied for their roles in:

    • Reducing inflammation and oxidative stress
    • Improving cholesterol and heart health
    • Supporting longevity and brain health
    • All this from that delicious zing-maker on your salad!?

Daily consumption of high-phenolic EVOO has been linked to better cardiovascular, metabolic, and neuroprotective outcomes.

Long story short: It keeps your body younger for longer. Sign me all the way up.

What Makes Kyoord Unique

    • Exceptionally high polyphenol content… up to 8x higher than standard EVOOs.
    • Single-origin, small-batch, and hand-harvested from family groves in Corfu, Greece.
    • Cold-extracted within hours to preserve phenolic potency.
    • Third-party tested with results publicly available for transparency. We LOVE a controlled study.
    • Distinctively robust and peppery taste, the natural marker of high oleocanthal levels (if it doesn’t tickle your throat, it’s not the good stuff).

Surprisingly, it can also handle high-heat cooking and frying while maintaining its benefits.

Yes, yes, at the end of the day, this is olive oil. But it’s sooo much more. It’s a concentrated source of bioactive compounds designed to support longevity from your plate up.

Learn more or shop Kyoord here.

 

TL;DR: The Olive Oil Manifesto

    • EVOO improves insulin sensitivity, cholesterol, and blood pressure.
    • It supports appetite control and fat metabolism through OEA signaling.
    • It reduces inflammation, gut permeability, and markers of aging.
    • It enhances vitamin absorption and collagen support for youthful skin.
    • It tastes amazing and makes your food more satisfying.
    • Try Kyoord, the brand I buy for my family, to know that you’re getting the best of the best, backed by research.

This is not just a pantry item. It’s a longevity elixir. A metabolic, hormonal, and beauty tool wrapped in one golden spoonful.

 

 

WHAT I'M LOVING THIS WEEK

Attn: Grace Light Liners

Oh, the midlife pelvic floor. She’s been through it, hasn’t she. It’s not that she’s weak – she’s just seen some stuff.

And while you’re committing yourself to rebuilding her strength one rep at a time, those back squats can come with a bit of a demotivating surprise.

The Attn: Grace Light Liners are your new gym bag MVP (make space, baby wipes I still use for everything even though my kids are teenagers).

These liners are just 2mm thick and 190 mm long, so they slide seamlessly under your favorite booty-lifting, hip-hugging gym leggings. No bunching. No showing. Just quietly doing the work of a dang superhero while you get your lifts in worry-free.

With up to 3.5 tablespoons of absorbency, they’ve got your back so you can go full ass-to-grass like the beast you are.

Get 20% off your first order with code ESTIMA20

 

Branch Basics All Purpose Cleaner

Every morning, my boys leave what I can only describe as a kitchen crime scene.

Smoothie shrapnel, toast crumbs that could feed a small village, and a mysterious sticky substance that defies logic and physics… I have no further questions, your honor.

When I’m completely overwhelmed by the mess, I holster a bottle of Branch Basics All-Purpose Cleaner and spray like my life depends on it. Some days, it might.

Once I’ve found the kitchen surfaces again, I go run a load of sweaty gym and soccer clothes with the Branch Basics laundry detergent with their Oxygen Boost for good measure. Because we all know “wet and soapy” is not the same as “clean” when it comes to gym clothes.

Their Concentrate replaces dozens of toxic cleaners, every bottle is refillable (hey, sustainability!), and the ingredients are safe enough to spray where barefoot kids and pets are running around.

Performance meets peace of mind, and my kitchen finally smells like victory instead of defeat.

Shop the Branch Basics Starter Kit here for 15% off using code DRSTEPH and get everything you need for a fresh, clean home without the toxic add-ins.²

 

 

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

 

 

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

Affiliate Disclosure: Products mentioned in a newsletter, email, or on drstephanieestima.com, may be part of an affiliate agreement in which Dr. Stephanie Estima receives a small commission on the sale of an item you purchase.

Notes:

1.Discount applies to your first order of any Attn: Grace products.

2.Discount applies to new customers only.

 

 

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 #74: Sports for Longevity

Posted on by stephanie-estima

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

I am all about a life well-lived.

I have been intrigued recently about sports that increase and improve longevity, and delightfully, sports like tennis, pickleball, badminton, squash, and cross-country skiing are among this list.

They can significantly boost longevity by improving cardiovascular health, enhancing cognitive function, supporting muscular strength, and, perhaps most importantly, fostering social connections.

WHY

A few weeks ago – I was playing tennis one morning and got to speak with one of the players in the court next to me after our session. He is 75, plays 5 days a week for 2 hours a day. I was literally in awe of him (and his serve!)

The same thing has happened to me on the cross country trails in the winter. I am lapped by smiling elderly women and men who are just flying through the course.

They are potent reminders of how I want to age. And if they have figured it out by playing tennis or skiing, I am all over it.

Movement diversification is a crucial element to aging well. Just like a diversified financial portfolio can protect our investments, movement diversification is also important.

What makes these sports so special is they specifically combine multiple factors associated with aging well:

  • Aerobic exercise
  • Coordination
  • Strength
  • And social interaction

I would also add that racquet sports add an element of strategy. You have to be thinking about setting up to hit the ball well, but also what you can hit that wins points. It keeps you mentally sharp.

Racquet sports also use a lot of side to side motion. Nerds like me refer to this as the coronal plane which is sorely lacking in everyday life. This side to side motion keeps tendons and ligaments in the ankles, knees and hips healthy, and it also helps develop core strength, another crucial component for aging well.

WHAT 

Here's a fun summary of the benefits of these sports:

Racquet Sports (Tennis, Pickleball, Badminton, Squash):

    • Improves cardiovascular endurance and heart health.
    • Enhances cognitive skills such as strategy, quick decision-making, and hand-eye coordination.
    • Strengthens major muscle groups, maintaining overall muscular health.
    • Fosters social connections, reducing stress and promoting mental health.

That last point, while simple, is hard to overlook. It's simply a delight to have friends who share the same interest as you, and you can connect while exercising together. In this way, pickleball or tennis is the medium by which you are connecting with others, and getting a good workout is just a side benefit.

Cross-Country Skiing:

    • Superior aerobic conditioning and cardiovascular health due to full-body engagement.
    • Low-impact activity preserving joint health.
    • Enhances balance, coordination, and core strength, which are crucial for injury prevention and daily functional activities.

If I may be so bold (and expect more on this in the future), with all the hype around muscle, what seems to be lost is that in order to age well, you MUST, I repeat, MUST preserve your joints.

You can’t develop muscle if the joint is destroyed.

Joints are the unsung hero of aging well. No joints, no muscle. Period.

This is why I love cross country skiing over all other types of skiing. The injury risk is so low, the impact is low, and it is just you, the sound of snow crunching under your feet, and the random sounds of birds, and babbling brooks that have not yet frozen over. It is heaven on earth.

 

HOW

If you are a gym girlie like me and perhaps looking to diversify your movement portfolio in your training sessions, you can also integrate some sport specific training for these sports to augment your physical literacy required to do them well.

For Racquet Sports Training:

    • Agility drills (lateral movements, footwork patterns on a ladder are great).
    • Strength training emphasizing legs, core, and shoulders (lunges, rotational core exercises, overhead presses, Pilates).
    • HIIT and jump training to boost speed and power (think switch lunges, jumping squats, or one footed jumping patterns on and off plyo boxes
    • Balance exercises to prevent falls and improve court mobility.

Cross-Country Skiing Training:

    • Endurance training through steady state running, cycling, or rowing.
    • Core stabilization exercises (planks, side planks, Russian twists, Pilates).
    • Upper-body strength training (pull-ups, push-ups, rowing movements).
    • Balance and coordination drills, including single-leg balance and proprioceptive exercises.

NOW

Your easiest 3 next steps:

1. Try a Beginner Session: Find local clubs or groups to try these sports.

2. Add Cross-Training: Start with simple strength or balance routines to complement the sports.

3. Commit Socially: Engage a friend or group to enhance motivation, enjoyment, and accountability.

 

WHAT I RECOMMEND

Red Light Therapy for Face & Neck 

Your skin doesn’t lie. As estrogen dips during perimenopause, changes in your face and neck can feel sudden and defeating.

But what if a simple, at-home light ritual could visibly brighten your complexion and help you sleep better?

Learn why red light therapy is more than a skincare trend—it’s a hormone-friendly tool to support your entire body through the midlife shift.

Click here to dive into the research and how-tos in our latest article.

 

Maui Nui Venison Snacks

If you’ve ever wished for a high-protein snack that supports your hormones and your metabolism without weighing you down—this is it.

I’ve found a protein source that checks every single box for us midlife Bettys: wild-harvested venison sticks from Maui Nui. With an unbeatable protein-to-calorie ratio (10g of protein in just 55 calories!) this lean, seriously delicious meat outperforms conventional beef in every way—more micronutrients, better blood sugar support, and none of the inflammatory junk.

Plus, Maui Nui is dedicated to safe and sustainable practices; both the animals and the land they graze on are treated with the utmost respect.

Click here to learn more about my #1 protein go-to snack. (Both myself and my family are obsessed with them!)

By the way, supplies are limited by the nature of their work, so they sell out FAST.

 

LMNT's Lemonade Salt

It's easy to forget that our sweat isn't just water. But why is it that we only down a glass of water after finishing a workout or running around on a hot day? Our sweat consists of water and sodium, potassium, and magnesium.

So next time you're reaching for that glass of water … remember to replenish electrolytes too.

My new summer hydration obsession is LMNT's Lemonade Salt. With zero sugar, artificial ingredients, or junk found in conventional sports drinks – and with the right amount of minerals – it checks all the electrolyte boxes. I feel hydrated and more energized within minutes of taking it. Plus I love LOVE the taste!

Click here to grab this new flavor and get a free Sample Pack with your purchase.

Hurry, though, this flavor is only around for a few more weeks!

 

 

 

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