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Tag: midlife

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.

 

Mini Pause #90: How to Heal the Vibes

Posted on by stephanie-estima

Well, Bettys, after the Mini Pause about vibration training a couple weeks ago, you had questions. I absolutely love it when my inbox lights up after a Mini Pause because it tells me how much the topic resonated with you.

Two of you (and no joke – both were named Amy!) sent in questions about how I personally use my vibration plate and how to set the dials for midlife bodies with real-life challenges.

So, let's get into it. Vibration training isn't just a fancy washing machine. It's science-backed, joint-friendly, and surprisingly powerful for tendons, ligaments, bone health, and even the pelvic floor! (We haven't talked about the last one yet, so make sure you read to the end!)

WHY

Oooh the science of the shake.

Vibration training works because it taps into something called the tonic vibration reflex. Basically, that means you recruit muscle without needing heavy loads. This is certified gold when joints, tendons, or injuries limit your options. PMC

The strongest evidence shows vibration helps:

  • Ligament recovery after injury or surgery
  • Chronic tendon pain (patellar and Achilles tendinopathy)
  • Knee osteoarthritis – the #1 disability in older adults
  • Balance in older adults (fewer falls = fewer fractures)
  • Lymphatic health when paired with manual therapy PubMed

And for women in midlife? Add bone support, joint comfort, and pelvis floor activation to that list. Medical Journals

You'll generally see vibration therapy talked about in one of two ways:

Whole-Body Vibration (WBV): You stand or squat on a platform. Key things to note are going to be frequency (Hz), amplitude (mm), time (seconds/set, sets/session), and posture or position (knee angle, stance).

Local Vibrotherapy: A localized device that is going to deliver gentle mechanical signals to a specific body area (used in some lymphatic and pelvic-floor contexts).

For our purposes today, we're talking about the WBV vibration plate. I get into all my specific recommendations below.

HOW

For those of you asking how I use vibration, I've laid out my preferred methods below. I use my PowerPlate most often following a sprinting session as recovery for my tendons and ligaments. I set it at a moderate frequency (~30 Hz), and just stand there for 9 minutes while I shake it off.

I will also pair this with Kegels and pelvic floor exercises (see below!) during this time too. It's surprisingly very hard to do this!

Here's how I use vibration training myself, and how you can tailor it to your goals:

Ligament Injuries (like ACL or ankle sprains)
Vibration training is helpful for ligament injuries because the oscillations “wake up” fibroblasts (collagen-producing cells) to remodel along the correct lines of stress, helping the ligament to safely adapt to new loads.

  • Frequency: Start low (10-20 Hz) and progress toward 20-30 Hz as tolerated.
  • Position: Knees bent ~20-30°
  • Exercise: 6-8 sets x 60-90 seconds each. Rest 60-90 seconds in between sets.
  • Schedule: 3-5 x per week

Tendon Injuries (Patellar or Achilles Tendinopathy)
Dark Roast Bettys: Based on this RCT, pain and function improved similarly to heavy-slow resistance training, which is great if you are unable to train. If you can train, I would combine the two. PMC

Patellar Tendon

  • Frequency: ~30 Hz
  • Position: Static knee angle ~50°
  • Exercise: 10 sets x 60 seconds. Rest 60 seconds between sets.
  • Schedule: 3 x per week for 12 weeks

Achilles Tendon

  • Frequency: ~30 Hz
  • Position: Slight hip/knee flex with heels on the platform edge for a stretch.
  • Exercise: 6-10 sets x 45-60 seconds. Rest 45-60 seconds between sets.
  • Schedule: 3 x per week for 12 weeks
  • **Pro Tip: Pair this with progressive calf loading on non-vibration days for even better results.

Bone Health (Osteopenia/Osteoporosis Prevention and Support)
We can use the vibration plate to provide safe, frequent mechanical signals for bone remodelling.

Dark Roast Bettys: A 2023 meta-analysis favors higher frequency and cumulative dose at low magnitude; a 2021 RCT using ~10min/day reported microstructural benefits. I strongly believe that this needs to happen alongside training, and, of course, paired with protein, vitamin D, calcium, impact, and regular walking. PubMed

  • Frequency: ~30 Hz
  • Position: Standing
  • Exercise: 10 minutes per day
  • Schedule: Most days of the week

Knee Osteoarthritis
Don't give up on movement if your knees are stiff! The vibration plate can be used to reduce pain, improve mobility, and support strength.

Dark Roast Bettys: Meta-analyses show vibration training and exercise improve pain and function more than exercise alone. Medical Journals Sweden

  • Frequency: 20-30 Hz
  • Position: Mini-squat holds (20-30°) and side-step holds.
  • Exercise: 5-10 sets x 45-60 seconds. Rest 45-60 seconds in between each set.
  • Schedule: 2-3 x per week

Pelvic Floor Training (Stress Incontinence and Strength)
No one wants to talk about it, but we need to work our pelvic floors. We can (and I do!) use the vibration plate to improve activation when traditional pelvic floor exercises are tough to feel. If the program below isn't hitting it for you, try it in a sumo squat stance or with your knees on the platform.

Dark Roast Bettys: WBV improved pelvic-floor strength and quality of life similarly to supervised PFMT at 4 weeks and 3-month follow-up. Use cues to co-contract the pelvic floor during sets. PMC+1

  • Frequency: Start at 30 Hz, then progress up to 40 Hz over time.
  • Position: Standing (or kneeling) kegels.
  • Exercise: 15-20 second hold x 15-20 reps. Rest 5-10 seconds in between each set. Follow with quick contractions of 2-second hold + 1-second release x 20-30 reps.
  • Schedule: 3 x per week
  • Pro Tip: Imagine you're gently pulling a blueberry up and into your vagina. Strange visual, I know, but it's incredibly effective.

General Dial Guide
A couple of notes to write down on a sticky note near your vibration plate:

  • Low (10-20 Hz) → circulation, early rehab
  • Moderate (20-35 Hz) → tendon and balance work
  • Higher (35-45 Hz) → advanced strength and balance
  • Knees always softly bent. Never locked.

Contraindications for Vibration Therapy:
It is GRAS (generally regarded as safe), but if you are pregnant, have a fresh fracture, severe disc disease, uncontrolled cardiovascular disease, epilepsy, bone tumors, or a major head injury, these would automatically preclude you from participating in vibration therapy. As with anything, you MUST clear any new activity with your primary healthcare provider before starting. PMC

NOW

If you've got a vibration plate collecting dust (or on your Black Friday list!), here's your homework:

  • Beginners: Stand quietly at 20-25 Hz for 5 minutes. Knees bent, breathing steady. See how you feel.
  • Intermediate: Add mini-squat holds or a tall kneel position.
  • Curious? Try one pelvic floor session on the platform. Trust me. You'll feel it.

Remember: vibration training isn't a replacement for progressive overload. Weights > plates, like I've said before. But for women in midlife, it's a smart complement – especially if you're managing joint pain, ligament injuries, or bone density issues.

So, are you shaking things up yet? If you've tried it, tell me how it felt. Blueberry cues and all!

 

Warmly,

Dr. Stephanie

WHAT I LOVE THIS WEEK

Just Thrive

Gut health affects literally everything. Your energy, sleep, mood, brain function, immune system, and even how well you absorb nutrients from food.

The one stat that will never not blow my mind: Up to 95% of your serotonin is actually made in your gut, not your brain.

Okay, great. You're taking probiotics, so you're good, right?

Yikes. Not so fast. Most probiotics are dead on arrival. They can't survive your stomach acid, which means they can't do their job.

I've switched to probiotics from Just Thrive because they're clinically proven to arrive 100% alive in your gut. Way, way, way more bang for your buck.

It's so hardy that the probiotics goodness survives coffee and even the blender, and it's good enough for the whole family.

If your gut's been giving you grief, or you just want to optimize your body with better digestion, less bloating, and steadier energy throughout the day, Just Thrive is worth a try.

Use code BETTER for 20% off.¹

LVLUP

Did anyone warn you that perimenopause would absolutely wreck your gut? No one told me!

If you're suddenly dealing with bloating, reflux, and random food sensitivities, I promise you: It's not all in your head.

As estrogen and progesterone decline, they directly impact gut motility, microbiome balance, and your gut barrier integrity.

A compromised gut lining wreaks havoc on your ability to absorb nutrients. It cranks up inflammation and worsens hormonal symptoms because you're not able to detoxify well.

I've been impressed with LVLUP Health's Ultimate GI Repair.

It's a clinical-grade formula with peptides like BPC-157 and GHK-Cu that actually repair the gut lining, plus larazotide to seal leaky gut, and tributyrin and zinc L-carnosine to calm inflammation.

This isn't your average gut supplement. It targets root causes, not just symptoms.

If perimenopause has your gut in chaos, use code DRSTEPHANIE for 15% off when you try LVLUP.

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

1 Just Thrive ships worldwide. Code BETTER will work for all orders and first-time subscriptions. Terms and conditions may apply.

 

Mini Pause #89: PEACE & LOVE for your ligaments

Posted on by stephanie-estima

You asked for it: more on ligaments. My heart did a little pitter-patter when the response to my last Mini Pause was a resounding YES.

Most people overlook them, but I love ligaments. They're the unsung heroes that literally hold us together. While muscles are like a bouncy, eager puppy ready to play, your ligaments are more like the loyal family dog: slower to adapt, but dedicated to being there for you 24/7.

WHY

Ligaments connect bone to bone, stabilizing your joints like a seatbelt and giving your body that sixth sense of where it is in space (proprioception).

They don't get much blood flow, which means they heal and adapt slowly. Ligament injuries can take months, even years, to fully remodel. In midlife, with our lower estrogen causing slower collagen turnover, the process can be even longer.

Translation: We need to give these tissues extra care, patience, and respect.

HOW

Here's what the science says about taking care of your ligaments:

Progressive Loading, but Slowly

Deep breath. We need some patience with these ligaments of yours. We want to apply progressive tension over the course of months. Yes, “months” with an S.

Start with isometric holds, then move into heavy-slow resistance, followed by eccentrics, and only later into plyometrics, deceleration, and balance drills.

This stepwise approach tells your fibroblasts (the cells that rebuild collagen) how to lay down stronger fibers along the right lines of stress. Ligaments will remodel along lines of stress of the movement, not necessarily along the original architecture of the ligament, so form and slow progression are key.

Bad movement pattern habits can accelerate injury risk and take years to unlearn and relearn.

Nutrition

Collagen is not the be-all-and-end-all for muscle protein synthesis, but there's good data supporting collagen supplementation for ligament health.

I know, I know. Every online fitfluencer wants to tell you that collagen is garbage, and in the context of muscle, there is an argument to be made that it's not worth your money.

But stay with me. Studies show an increase in circulating markers of collagen synthesis in human ligaments when we ingest ~15 g of gelatin (or collagen peptides) plus vitamin C 30-60 minutes before short bouts of loading. PMC This is undeniably helpful while training, rehabbing an injury, or preventing an injury.

So, its an and/both approach. It's wise to supplement with both protein that will upregulate muscle synthesis AND collagen to support ligaments.

Post-Injury

Okay, so you got injured. You went for a PR right after a PR. Or your coffee hit just right one morning, so you jumped right into track sprints, and now your knee feels wonky. Been there, done that, got the rehab notes to prove it.

First off, let me just exhale a giant ARGUHHGHHHHHH of frustration with you. It is SO annoying to feel like you're being punished for doing something positive for your body. I don't want you to get discouraged. Let's put together a plan to get you back to business.

Remodeling and coming back stronger is going to look something like this:

A few days of inflammation. Then a few weeks of proliferation. Then, a few months to a year (or more) of remodeling and maturation. PMC+1

PEACE & LOVE, not RICE

You've heard about Rest, Ice, Compression, and Elevation for injuries, but the British Journal of Sports Medicine has a new acronym for you:

Protection, Elevation, Avoid Anti-Inflammants, Compression, Education (PEACE) followed by Load, Optimism, Vascularization (cardio), and Exercise (LOVE).

In PEACE, we want to protect the joint and compress it.

To ease discomfort, I'll often wrap the injured joint or compress it to manage swelling. I love the knee compression sleeve from Incrediwear, and I use it pretty regularly post-sprinting as a preventative measure. It'll work well if you're acutely injured as well.

In LOVE, we want to nix old ways of thinking and actually load the ligament as soon as possible. British Journal of Sports Medicine

You can do this by starting with isometrics, then slowly moving to load-bearing exercises and eccentrics, and eventually gently resuming higher-impact activities.

The Midlife Caveat

For women in midlife like us Bettys, estrogen matters and will most certainly impact your healing time.

Higher estrogen can reduce ligament stiffness and alter collagen turnover. Our knee laxity fluctuates across the cycle, and therefore, so does risk. (I wrote about this in The Betty Body.)

In perimenopause and menopause, lower estrogen will impair collagen turnover and healing, making the months monthier and the years yearsier. It just takes longer to heal without the anabolic influence of estrogen.

This is why I will die on the hill of technique. Your ego is your enemy in the gym and on the track. I will absolutely insist that you develop neuromuscular control and year-round strength and balance. Frontiers+1

NOW

The overarching principle of PEACE & LOVE is to protect the ligament, compress it, and return to activity as soon as possible.

The following is an example of how I might structure this for rehabbing a ligamentous injury. This is for demonstrative purposes only on how I might progress through a program:

  • Angle-Specific Isometrics
    30-45 second holds x 3-5 sets x 3-5x/wk initially

    Start these as soon as possible and do them at positions that lightly tension the target ligament. It's good for pain modulation and early load tolerance. If available, I would do these on a vibration plate.

  • Heavy-Slow Resistance (HSR)
    6-8 controlled reps x 3-5 sets x 2-3x/week; ~3-5 seconds down, 1-2 seconds up

    These exercises will build tendon-muscle unit capacity and apply a steady collagen stimulus across joint angles.

  • Eccentrics
    8-12 slow reps x 3-4 sets x 2-3x/week

    Do these exercises to improve strain tolerance and control. I would also incorporate vibration plate training with these eccentrics.

  • Plyometrics & Deceleration

    Once foundational strength and balance are solid, start adding in hops, land-and-stick, and cutting mechanics. Gradually increase the speed and directional variability.

  • Balance and Proprioception

    Start adding in single-leg stance progressions, with eyes open or closed. I'd likely incorporate vibration plate training here, too.

  • Movement Quality

    Focus on tracking knees over toes, hitting soft landings (triple flexion), and maintaining trunk/hip control. Mobility training becomes super important here.

  • Nutrition

    Supplement with gelatin/collagen + vitamin C 30-60 min pre-load, and make sure your total daily protein intake is 1.6-2.2 g/kg of body weight to support remodeling. PMC

I've kind of been itching to talk more about arthritides like osteoarthritis, rheumatoid arthritis, and psoriatic arthritis. How about you? What should we get geeky about next?

 

 

Sending you PEACE & LOVE,

Dr. Stephanie

WHAT I LOVE THIS WEEK

My Secret to Maintaining Skin Health As I Age

Read more about the role of maintaining the skin barrier as we age. 

As I've gotten older, I've noticed my skin becoming more susceptible to dryness and a lot less firm. But I've found a solution that not only improves the appearance of my skin but also supports my overall health. OneSkin's OS-01 BODY has become a staple in my routine, helping to address the root causes of skin aging.

Developed by a team of female longevity scientists, OS-01 BODY uses their powerful OS-01 Peptide™ to target cellular aging. In clinical studies, OS-01 BODY boosted hydration by 38% and improved skin barrier function by over 41%. The results? Smoother, firmer skin that feels nourished and resilient.

I can't recommend this enough. If you're ready for visible results, try OS-01 BODY today. Use code DRSTEPHANIE at checkout for 15% off your first purchase at oneskin.co.¹

References:

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

02 Zonari, A., et al., npj Aging, 2023


Qualia Stem Cell

What if you could do something effortless, just 4 days a month, to gently support your body's natural healing and renewal process that was never possible until now?

Qualia Stem Cell is a breakthrough technology that supports your body's natural healing and repair processes by nourishing the body's own means of healing and renewal: your stem cells.

Qualia Stem Cell blends 15 gluten-free, non-GMO, premium ingredients, including CyanthOx, an extract from sea buckthorn fruit that has been clinically studied for its potential to support the mobilization of stem cells.

It even contains royal jelly from worker honeybees, which contains 10-HDA, as shown in preclinical studies to promote stem cell proliferation and differentiation.

Be among the first to empower your self-care with a simple, science-based ritual that requires just four days a month to nurture your resilience from the inside out.

Experience the renewal of Qualia Stem Cell with up to 50% off using code DRSTEPHANIE. Qualia offers a 100-day money-back guarantee so you can try it risk-free.²

Electrolytes Are Essential for Midlife Women

Electrolyte imbalance is a common but overlooked issue during midlife. As estrogen declines, our bodies struggle to retain sodium, potassium, and magnesium, leaving us depleted despite drinking plenty of water.

If you're experiencing fatigue, brain fog, or trouble sleeping, you might need a boost. LMNT solves this with the precise electrolyte ratios your body needs, and without the sugar and artificial ingredients found in typical sports drinks. Just clean sodium, potassium, and magnesium to support cellular hydration, hormone production, and nervous system function.

Whether you're managing hot flashes, supporting metabolism, or combating afternoon energy crashes, proper electrolyte balance is crucial. LMNT makes it simple with delicious flavors that actually taste good.

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

Your midlife body deserves better hydration.

Try LMNT now.³

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

1 OneSkin ships to all addresses in Canada, Australia, New Zealand, and the United Kingdom. They also ship to Austria, Belgium, Bulgaria, Republic of Cyprus, Denmark, Estonia, Finland, France, Germany, Greece, Hungary, Ireland, Italy, Latvia, Lithuania, Luxembourg, Malta, Netherlands, Poland, Portugal, Romania, Slovakia, Slovenia, Spain (unable to ship to the Canary Islands and Balearic Islands) and Sweden. For shipments outside of the US, we ship DDP (with duties paid). Shipping duties and taxes are all included in the final price you see at checkout. Code DRSTEPHANIE works for new and repeat customers on orders over $50. Terms and conditions may apply.

2 Qualia ships to Canada, United Kingdom, Ireland, Australia, and New Zealand. Code DRSTEPHANIE works on all orders except for existing subscriptions. Terms and conditions may apply.

³ LMNT ships to the US only. Free Shipping on all orders. LMNT offers a no-questions-asked refund policy. If you don't like the product for any reason, you can email hello@drinklmnt.com and they'll process a refund in full (you don't even have to send it back!). Terms and conditions may apply.

 

How To Eat Protein to Best Benefit Your Body In Perimenopause & Menopause

Posted on by stephanie-estima

There’s a lot of emphasis on eating enough protein in midlife, especially—and rightfully so:

As estrogen levels fluctuate and eventually decline during perimenopause and menopause, your body's protein requirements increase.

For active, aging women, your target protein intake should be 1g per ideal pound of body weight per day  — often 2x or even 3x more than younger adult recommendations.

What happens if you consistently miss that mark? Over time, you’ll find yourself struggling with low energy, imbalanced hormones, unhealthy hair and nails, suboptimal bone density, slow muscle recovery, and a sluggish metabolism.

So, yes, upping your protein intake is key for truly supporting your changing body and is one of the most effective ways to fight fatigue, reduce belly fat, support your hormones, and stay strong and radiant into your 40s, 50s, and beyond.

But before you start macro counting, it’s important to know that simply eating more protein isn’t the secret.

The Real Magic? Eating Enough Protein With a High Protein-to-Calorie Ratio

Meaning, the majority of your protein sources should have a HIGH amount of grams of protein and a LOW amount of calories per serving.

Ideally, 40% of calories should come from protein. This equates to 10 grams of protein per 100 calories.

To easily figure out if your protein sources are hitting that target ratio:

  • Look at the food’s nutrition label and find the amount of protein per serving.
  • Multiply that number times 10.
  • Then compare that number to the amount of calories per serving. It should be equal to or greater than the calories.

Here’s a real-world example:

A mini grass-fed beef stick has 6 grams of protein and 70 calories.

So, I multiply 6 grams x 10 and get 60. Since I want that number to be equal to or greater than 70, the protein-to-calorie ratio for this beef stick is not quite ideal.

WHY Eating ‘Efficient’ Protein Benefits You

When you choose protein that has at least a 10:100 protein-to-calorie ratio, you’re choosing protein that’s going to work more efficiently for you…

You see, as our estrogen levels decline during perimenopause and menopause, we naturally become more insulin resistant and our metabolic flexibility can dip. (AKA, our blood sugar levels are all over the place and we gain weight more easily.)

And eating protein sources that come with too many extra calories — like fatty beef sticks, highly marbled beef (ie, ribeye steaks), processed meats (hot dogs, salami, pepperoni), and some nuts and seeds — can work against your goals of stabilizing blood sugar and supporting hormonal harmony.

High protein, high caloric foods will also make it much harder to maintain muscle mass while losing fat.

What we want instead is optimal hormone production and metabolic health. And when you focus on finding lean protein sources, you’re supporting both.

Here's the Bottom Line…

Eat more protein that has minimal calories. (Again, aim for 10 grams of protein per 100 calories, or 40% protein from total calories.)

You can choose wild fish, lean poultry, cottage cheese, legumes—or even better, my new No. 1 go-to (which might surprise you)… VENISON! 🦌

Specifically, wild venison that’s sustainably harvested in Maui. That’s because wild venison from Maui 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.

A 3.5-ounce serving provides approximately 21 grams of complete protein for just 107 calories, making it significantly leaner than beef, lamb, or even most poultry options.

For women concerned about maintaining muscle mass while managing weight—a common midlife challenge—this exceptional ratio offers a practical solution. And Wild Maui venison provides more than just ideal macros…

The Midlife Nutrition Connection

Maui's axis deer graze on more than 200 plant species that grow in mineral-rich volcanic soil, resulting in meat with an extraordinary nutritional profile. In fact, you’re getting essential micronutrients and a total nutrient density that’s impossible to replicate in conventionally raised animals—or even venison from other companies. Really, nothing compares.

For example, wild harvested Maui venison contains:

✅ Four times the phytonutrients than conventional beef, which can help to combat oxidative stress and aging.

✅ More concentrated amounts of zinc, excellent for immune support, and selenium, needed for thyroid health—an organ that often requires extra attention during hormonal transitions.

✅ Five times more vitamin E, which has been shown to help reduce hot flashes and night sweats, help regulate mood swings and anxiety, and support vaginal tissue health by improving blood flow and lubrication.

✅ Ten times more retinol (vitamin A), which helps boost collagen production, improve skin texture and tone, and improve bone density and eye health.

✅ Two times more B1 and B3, two powerhouse vitamins that are proven to assist with better energy and metabolism, improved cognitive function, healthier cholesterol levels, and nervous system regulation (aka calmer moods).

✅ Substantial amounts of highly bioavailable heme iron, which is crucial for women experiencing heavier menstrual flow during perimenopause and for overall energy production at any stage of life.

Perhaps most remarkable is the optimal ratio of omega-3 to omega-6 fatty acids found in this wild venison—a profile that supports the body's natural anti-inflammatory pathways. For women experiencing the inflammatory challenges that often accompany hormonal shifts (from joint pain to hot flashes), this represents a meaningful nutritional advantage.

Clearly, this wild venison from Maui has exceptional nutrient density. But what makes this meat even more impressive is that it’s sourced ethically and has ecological benefits…

Ethical Harvesting for Maximum Nutrition

Unlike conventional livestock operations, Maui Nui Venison was created to solve an ecological crisis. The axis deer population on Maui has ballooned to over 50,000, threatening the island's delicate ecosystem, native plants, and water resources.

Rather than viewing these deer as simply a problem, founders Jake and Ku'ulani Muise developed an ethical harvesting system that benefits both the land and the community. Using advanced technology including infrared cameras, they harvest deer at night under stress-free conditions—a choice that not only respects the animals but also produces venison of unparalleled quality.

This humane approach both honors the animals and yields meat free from stress hormones that can compromise both flavor and nutritional integrity. The result is clean-tasting, extremely tender venison that even those typically hesitant about game meats find incredibly delicious and approachable.

So, when you choose this venison, you're participating in a remarkable conservation effort. Each purchase helps maintain a balanced deer population that allows Maui's native plants to regenerate and flourish.

Maui Nui not only cares about the land, it cares about its people. They have donated over 189,000 pounds of venison to the community through its Holo ʻAi food-sharing program.

This philosophy of interconnected wellbeing perfectly aligns with the holistic approach many of us embrace during midlife—recognizing that our personal health choices ripple outward to affect our broader environment.

Your Midlife Protein Strategy

We know for sure that a high quantity of protein needs to be a larger part of our diet, especially in perimenopause and menopause.

And we have so many choices when it comes to how we want to consume it, including red meat, fish, legumes, protein powders, and my favorite—wild venison from Maui.

No matter what you’re shopping for, I’m sure you’re thinking hard about where you spend your dollars, especially if you’re budgeting for more than yourself.

Personally, I’m eating 150g of protein a day more, and I’m feeding my husband and my two very hungry teenagers. This means I’m cautious where I’m spending my dollars. There are definitely times when I buy more affordable types of protein in bulk, which reduces the overall cost.

And whenever I can, I decide to pay a premium for higher quality protein that checks specific boxes:

  • The protein source is truly sustainable, supporting the ecosystem and not destroying it.
  • The animals are treated in a humane way and harvested using ethical practices. The workers and community are also treated respectfully.
  • The protein comes from wild meat, ensuring it’s packed with essential vitamins, minerals, and bioavailable compounds that support energy, performance, and overall health. (Wild meat also means there’s zero chance they contain antibiotics or growth hormones.)
  • The protein has a high protein-to-calorie ratio—most of it is protein and not fat.
  • It tastes fantastic and is something my whole family will love!

Maui Nui wild venison meets ALL of these criteria for me!

From their ground venison (perfect for quick weeknight meals) to their organ blends (providing concentrated nutrients for those seeking deeper nourishment), Maui Nui offers options that can be seamlessly incorporated into your existing meal rotations—delivering exceptional nutrition while supporting both ecological balance and a remarkable community initiative.

If you’d like to give Maui Nui venison a try and nourish your body with premium protein, click here for a limited collection of their fresh starter boxes and meat sticks.

Note that supplies are limited due to the nature of their work (there are only so many deer that they harvest at any given time), so act fast if you want access to this amazing nutrition.

Ready to stop midlife weight gain? Start here.

Posted on by stephanie-estima

Struggling to Lose Weight? You May Need More Minerals

So many of my Bettys tell me they have difficulty losing weight, even when following a healthy diet. They are frustrated, and rightly so.

You may not realize a mineral deficiency is happening behind the scenes of your health. According to recent data from the CDC, more than 90% of American adults are deficient in at least one essential mineral. [*]

It’s a shocking statistic, and much of it can be attributed to our food supply. In today’s world, it’s almost impossible to meet your body’s mineral needs through diet alone. That lack of minerals can surprisingly impact your ability to lose weight.

The good news? Mineral deficiencies are easy to correct! So, for my Bettys: Here’s why it’s so hard to get enough minerals, why they matter for fat burning, and how to get more minerals in your diet.

Modern Food Is Short on Minerals

Our food has changed a lot over the past 70 years. We eat more processed junk, which is its own problem. But even fruits, veggies, and other whole foods aren’t as nutritious as they used to be.

A 2024 study measured the vitamin and mineral content of common ingredients, including fruits, vegetables, and meat. The results showed an “alarming decline in the nutritional quality of foods” since about 1950. The authors called this decline one of “the biggest challenge[s] for future generations’ health.” [*]

A 2022 review found similar results. Tests found that the mineral content of vegetables and legumes has fallen continuously over the past half-century, with a particularly steep decline in the last ~20 years. [*]

Both studies cite the same two causes.

  • Pesticide use and harsh industrial farming practices have stripped the soil of nutrients.
  • Commercial farmers prioritize quantity over quality. They’re paid by the pound, so they aim to produce as many pounds of food as possible, often with little care for the nutrient content of what they grow.

From that perspective, it’s no surprise that almost everyone is mineral-deficient. [*] Even if you’re eating lots of veggies and whole foods, you not getting the same nutrients in your food that your grandparents did. The result is that it’s increasingly challenging to meet your body’s mineral needs.

Low Minerals Make Weight Loss Harder

When you’re short on minerals, weight loss gets a lot harder. There are two reasons: metabolism and hormone balance.

Your metabolism depends on minerals to stay running. In a 2023 review, researchers identified five minerals that are essential cofactors for energy metabolism: phosphorus, magnesium, iron, copper, and manganese. [*]

These minerals all work together to convert the food you eat into energy. When you have enough of them, your metabolic rate stays high, and you burn fat throughout the day. If your mineral stores are depleted, however, fat burning slows down.

Hormone production also relies on minerals. Your body needs 15 essential minerals to survive, and almost every single one is involved in either hormone synthesis or hormone distribution.

Minerals are potent regulators of your three major fat-burning hormones: testosterone, [*] estrogen, [*], and thyroid hormones. [*] Mineral deficiencies can interfere with your hormone levels, slowing weight loss to a crawl.

A Simple Way to Get More Minerals

Mineral deficiency is a bigger deal than most of us realize. Even if you’re eating great food, there’s a high chance you’ll gradually develop mineral depletion over time.

That’s why I partner with BEAM Minerals. They’ve warned about mineral depletion for a long time and offer a simple way to counter it.

Instead of a cabinet full of pills, BEAM makes a full-spectrum liquid mineral supplement. It contains every essential mineral your body needs, in an optimal ratio, with fast absorption.

For my Bettys who would like a little weight loss support, I encourage you to try BEAM Minerals. All you do is take a 1-ounce shot of liquid each morning. It tastes like water and is an amazing way to boost your mineral intake.

Don’t miss the exclusive discount BEAM has offered to my community! Go to BEAM Minerals and enter code BETTER at checkout for 20% off your first order.

Sleep, Stress & Hormones: How Holistic Technology Supports Women in Midlife

Posted on by stephanie-estima

Women navigating the complexities of perimenopause and menopause often find themselves battling a range of symptoms that can feel both overwhelming and relentless.

Symptoms like weight gain, muscle mass loss, brain fog, poor sleep, headaches, and fluctuating appetite often seem relentless. As women in this stage of life, many of us are left searching for solutions to regain our balance, energy, and overall sense of well-being.

Understanding the Root Causes: Sleep, HRV, and Hormonal Shifts

As we move through perimenopause and menopause, hormonal changes–particularly the decline in estrogen and progesterone–can lead to disrupted sleep, slower metabolism, and cognitive difficulties. Poor sleep quality, heightened stress, and emotional imbalance create a cycle that can worsen inflammation, weight gain, and fatigue.

Heart Rate Variability (HRV), a key indicator of nervous system health, often declines due to increased stress and disrupted sleep. By improving HRV and supporting the body’s natural ability to rest and repair, women can experience profound shifts in their overall well-being.

Enter Somavedic: A Holistic Solution for Cellular Regeneration

I recently introduced my Bettys to something new–the Somavedic. I was so impressed with the results that I wanted to tell you more about it.

This holistic wellness device works on a deep, cellular level by creating a coherent energy field that supports the body’s natural healing processes. The technology behind Somavedic combines the healing properties of precious and semi-precious stones with frequency therapy, which together help promote physical and emotional well-being.

But how exactly can Somavedic support women during this pivotal phase of life? Let’s dive into the science and tangible takeaways.

  • Supports Cellular Regeneration: The body’s ability to regenerate cells slows down as we age. Somavedic helps promote cellular repair, supporting your body’s natural detox processes and boosting overall vitality.
  • Reduces Stress and Anxiety: Somavedic creates a harmonious environment by mitigating the negative effects of EMFs (electromagnetic fields), which are everywhere in our modern world—from smartphones to Wi-Fi. By reducing these harmful environmental stressors, Somavedic helps regulate the nervous system, leading to lower stress levels, more emotional stability, and better mood.
  • Restores Deep Sleep: Hormonal fluctuations can often lead to restless nights. Poor sleep quality only exacerbates perimenopausal and menopausal symptoms. By encouraging the body to enter a deeper, more restorative sleep, Somavedic promotes cellular repair and boosts energy levels, helping you wake up feeling refreshed and revitalized.
  • Balances Hormones and Enhances HRV: Somavedic supports your body’s natural ability to balance stress levels and improve Heart Rate Variability (HRV)—a key indicator of overall health. By enhancing HRV, it helps restore the body’s ability to recover, maintain hormonal equilibrium, and better cope with stress.
  • Improves Focus and Cognitive Function: If brain fog or forgetfulness has become a part of your daily life, Somavedic can help. The technology behind it helps protect against the cognitive effects of EMF exposure, clearing the mental fog, improving focus, and supporting memory retention.
  • Reduces Headaches and Balances Appetite: Harmonizing the environment and supporting gut-brain communication can alleviate tension headaches and stabilize appetite.

What the Science Says About This Healing Power

Many scientific studies show the positive effects of Somavedic on our red blood cells and how it improves cellular regeneration, heart rate variability (HRV), and blood pressure while lowering free radicals.

One of the studies showcased improvements in quality of sleep, mood, and heart rate variability. A six-week study conducted with 20 participants aged 34-65 revealed that the combination of Somavedic and BrainTap’s audio brainwave entrainment (ABE) technology resulted in:

  • 100% of participants experiencing deeper, more restful sleep
  • 90% reporting improved mood and overall happiness
  • A significant reduction in stress and depression
  • Assessments such as the Pittsburgh Quality of Sleep Index, The Profile of Mood States (POMS) questionnaire, and The Depression, Anxiety, and Stress Scale (DASS-21) confirmed these improvements.

This study highlights how Somavedic's ability to calm the nervous system and reduce EMF exposure plays a key role in restoring hormonal balance and supporting mental clarity.

On a personal note, since integrating the Somavedic Luna into my own home, I’ve experienced noticeable improvements in my HRV (Heart Rate Variability), an extension of deep sleep, and enhanced overall well-being. My husband and kids have also benefited from better sleep and more balanced energy levels.

How to Incorporate This Natural Energy Into Your Daily Life

  • Place it in Key Areas: Keep Somavedic close to your bedroom or living room to foster a restful environment and reduce EMF exposure.
  • Consistency is Key: The longer you use Somavedic, the more noticeable the benefits. Many users begin to feel mood, energy, and clarity improvements within just a few weeks.
  • Hydrate with Structured Water: Drinking water near the Somavedic device can help improve hydration and support detoxification.
  • Pair with Mindfulness: Enhance the benefits of Somavedic by integrating mindful practices like meditation or breathwork.

Why This Tool is Essential for Your Midlife Well-Being

Somavedic is much more than just a device for EMF protection. It’s a powerful tool for women in perimenopause and menopause, providing support for deep sleep, balanced energy, emotional well-being, and even weight management.

Whether you're struggling with sleep, stress, or hormonal fluctuations, Somavedic can help restore your balance and vitality.

If you’re curious about the Somavedic benefits, browse HERE. While the Luna is my personal favorite, you can use code DRSTEPHANIE to get 10% off any model you like, as availability varies. (There’s even a 60-day money-back guarantee, so you can be certain what you choose is the right fit for you.)