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Mini Pause #50: A Holiday Ritual: Reflect & Dream Big

Posted on by stephanie-estima

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

Inside this issue, you’ll find my favorite holiday rituals I do every year: reflection and question prompts I have been collecting through the year.

I like to dream about a better year ahead while also reflecting on how I have made dreams into memories this past year.

WHY

Irrespective of religious affiliation, I do find magic in the closing of one year and the prospects of another beginning and the promises yet to be unlocked.

No matter how hard I try to stay on schedule, there is some vortex that opens up the week between Christmas and New Year's. I lose track of time, pajamas are my suited choice, and I dream of possibilities for next year.

So I’ve developed a little ritual that I like to unofficially call “Making Dreams Into Memories.” This name comes from long conversations with my husband–who is the ultimate dreamer–and how we can realize our big dreams and pull them from our imaginations into the tangible present.

WHAT

Here are a bunch of questions I have been collecting over the year. I have a Google doc that I just add to when I see a good question and I distill the best ones for my “Making Dreams Into Memories” session.

Here are some of my best ones. I hope you’ll look through and find several that are meaningful for you to answer for yourself.

  • What was I doing a year ago?
  • Do you enjoy how you’re spending your time?
  • Am I happy with how my money is being spent?
  • Who do I spend the most time with and are they filling my cup?
  • What do I want to learn next?
  • How can I be most helpful to myself and those around me?
  • Are you satisfied with your career? If so, how or how not?
  • What can my most aggressive judgments about others tell me about myself?
  • If I knew everything would be okay in the end, how would I act, show up and think?
  • Do I take time to articulate and get clarity on my thoughts before expressing them to others?
  • Does my daily routine reflect my short-, medium-, and long-term goals?
  • What do the things I envy in others tell me about what I want to give to myself?
  • What would it feel like in my body to release all my anger, hurt, and frustration?
  • What did the people who hurt me most in my life ultimately teach me?
  • Do I embody the qualities of the person I always dreamed of marrying?
  • What is the most common way I self-sabotage and what does that tell me about my unmet needs?
  • If it is the last day of my life and I look back at all I have done, what will stand out as moments of pride and joy? What will I wish I did less of or did differently?

HOW

As you can see, these are not simple one-word answers. They require you to be in a vortex of sorts, with poor perception of time, deadlines, and to-do lists. That is why I like to do them in the next few weeks, as there feels (at least to me) like there is more spaciousness and more expansion opportunities.

And I can do it in pajamas. So it's a win-win.

Reflecting on these questions requires, in many ways, getting into your body and attuning to the sensations and areas of your body that activate with these questions. Some may invoke a tightening of your chest, heat moving up your neck, a flutter in your stomach, or a relaxation of the belly.

No “right” or “wrong” physical sensations or responses exist. There is just observance of them.

In doing so, you allow yourself to become an even better steward for yourself, being able to check in and figure out what is happening, and what messages your body is sending you. If you are quiet, your body will even tell you what it is she needs right now.

NOW

Take one, two, or all of these questions and make space to think, journal, and muse over the prompts.

I often do this individually, and then discuss some of the answers with my partner and children, for them to reflect on their own year and what dreams they want to make into memories for next year.

Wishing you a magical holiday season filled with wonder, dreaming, and memory-making.

Love,

Dr. Stephanie

What I Recommend

Gift of Health Guide

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

Now Open: EVEN BETTER! Premium Membership Subscription

Only 10 Days Left! Founding member pricing–monthly ($12), annual ($120), or lifetime options ($500)–ends December 31. Subscribe today.

HERE'S WHAT'S NEW for members this week:

  • The January AMA is open for questions in the membership dashboard.

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

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

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

Posted on by stephanie-estima

Special Birthday Edition!

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

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

You won't catch me doing that today. 🎉

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

WHY

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

This year, the sets have climbed to 47. Hot damn. 🔥

47 sets in total of the following:

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

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

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

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

WHAT

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

  • Eat upon waking. Collagen in your coffee counts if that's all you have time for.
  • Aim for 30g (or more) of protein per meal, especially at breakfast.
  • Get in touch with your inner protein shake to top up protein.
  • Time your carbs in and around exercise (before and after).
  • Fruits are your friend! Consume them daily.
  • Frozen fruits are not only an economical win, but they often are the most ripe with vitamins and minerals (as they are left on the vine/bush/tree longer before being picked).
  • There are no bad foods, just bad food influencers online.
  • Fast gently and daily (mostly overnight).
  • A great pre-workout is boiled eggs, mayo, salt, and ½ an avocado.
  • Pork is about 10% the cost of chicken and almost the same macros. Truly the forgotten white meat.
  • If cottage cheese can be cookie dough, you, my friend, can be whatever the hell you want.
  • Invest in a good coffee machine at home and stop buying rat poison from Harbucks and Bumkin Donuts.
  • Eat chocolate.
  • If you overeat, what’s often more detrimental than the caloric intake is how you treat yourself over it. The stress response is worse than the actual deed.
  • When you talk to yourself, ask, does this pass the friend test? Would I speak to my friend in this way? Or would my tone–one of forgiveness and grace–go up for her? If so, speak to yourself like you are a friend.
  • With any lofty goal, triple the amount of time you have originally allotted for it. Want to lose 10 lbs in two months? Make it six months, and allow yourself to become the person who can lose 10 lbs gently and keep it off.
  • You are not behind, and there is no rush. You are exactly where you need to be.
  • Approach any problem worth solving like it’s a guarantee of success. How would you act differently if you knew it would all be ok in the end?
  • Love yourself enough to take your damn time. Queens do not rush.
  • Do you remember the person who had the best body the last time you were on a beach? Me neither. Wear the damn bikini.
  • Take pictures with your kids. You are worth remembering exactly as you are now.
  • You are not broken. Maybe a little bent. But such is life. We are all a little bent.
  • Make your daily goals the focus, not the outcome, if you want to lose the 5 lbs (outcome). Stick to what has to happen every day (sunshine, walks, getting to the gym).
  • You don't need to kill yourself in the gym to get results.
  • There is a 60/20/20 rule I have observed in the gym. 20% of the time you will have an awesome workout, 20% of the time you will have a terrible workout, and 60% of the time, it will be a regular workout. Show up for ALL of them.
  • Cute gym outfits are directly proportional to how well you perform in the gym (this has been my n of 1 observation at least!)
  • How you treat your body now will dictate how your body will treat you later.
  • Lift weights to approximate failure.
  • Don't worry if the weights are “heavy” or not. Pick a weight heavy for YOU so that you can barely complete the last rep.
  • Always do a full range of motion until you cannot anymore. Then do long-length partials until you're done, like dinner.
  • Invest in grips. Your deadlifts will never be the same. Pinky promise.
  • Never, ever, ever skip a workout. Treat the gym like church. Because your body is the temple in which you reside. Worship her.
  • Track your cycle (if you have one).
  • Track your symptoms (mood, energy, sleep) if you do not.
  • Speak to your doctor about hormones if you think you need them. You deserve the conversation.
  • Boundaries are an act of self-love.
  • Recovery is an act of self-love and becomes more important as you age.
  • Going to bed early is an act of self-love.
  • Closing your computer and engaging in the natural world is an act of self-love.
  • Carve out thinking and journaling time. We have become such a reactive society that it’s harming our bodies and minds. Let’s reclaim the art of thinking and sitting in our bodies.
  • Create an evening routine for skincare, hair serums, and a distinct transition from day to night.
  • Mouthtape for better jawlines, nose appearance, and breathing overnight.
  • Invest in blackout blinds or a sleep mask.
  • Sleep in on Sundays.
  • Learn how to do your nails (and save a literal fortune).
  • Plan a trip away next year (either alone or with your partner/family), so you have something to look forward to. Day trips, weekend trips, or anything you have wanted to experience! For me, it is a trip to a thermal spa I have been wanting to go to.
  • (And perhaps more for me than you)–don’t take yourself so seriously. Emulate the awe and joy from your children and re-enact that in your daily life.

HOW

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

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

NOW

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

What I Recommend

Protein & Collagen

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

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

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

Gift of Health Guide

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

Now Open: EVEN BETTER! Premium Membership Subscription

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

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

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

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

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

Mini Pause #23: Meals, Muscle, Mindset & (Peri)Menopause

Posted on by stephanie-estima

Hello my Bettys!

For the past 22 weeks, I’ve delivered this weekly newsletter to you filled with educational content and actionable strategies for your meals, muscle, and mindset. I’ve also included recommendations for items that put the focus on your energy, body and brain with new ways to reach your health goals. And it’s been my absolute pleasure to answer your direct questions. Keep them coming!

This weekend, I’m speaking on two stages at Europe’s Health Optimisation Summit about Cycle Syncing and Menopause. So instead of my usual article, I’m giving you a bevy of resources to dive into.

  • Missed any of the first 22 issues of Mini Pause? Read past issues here.
  • Need to catch up on the Better! podcast episodes? Listen here.
    • The June podcast lineup is all about mindset (just as essential as your meals & muscle) with four amazing guests: Dr. Emma Seppälä on personal sovereignty; Africa Brooke on self-expression; Danielle Bayard Jackson on women’s relationships; and Stephanie Harrison on finding happiness.
  • Want a customized podcast playlist based on your health goals? Take a short quiz here.
  • Prefer your Better! podcasts on video? Watch here (and please subscribe!).
  • Intrigued by the supplements, devices, and products I use in my daily routine? Explore the Health Toolkit here.
  • Check out what I’m doing day to day on Instagram here.

DID YOU KNOW?

In addition to speaking engagements, I’m invited to share my expertise with other podcast audiences. I love being able to do this and reach even more women! Here are a few of the conversations I’ve had recently about women's health.

Biohacking Bestie with Aggie Lal: Cycle Syncing for Weight Loss, Boosting Your Metabolism, and the Dangers of Calorie Restriction (What Every Woman Should Know) Listen

Ancient Health Podcast by Dr. Josh Axe (hosted by Courtney Bursich): Empower Your Hormones: Dr. Estima’s Guide to Female Health Listen

Passion Struck with John R. Miles: Deciphering the Language of Symptoms Listen

The Optimal Body with Dr. Jen Fraboni & Dr. Dom Fraboni: Improve Your Metabolism; Body Composition; and Pain During Menopause and Beyond Listen

Coming Soon! A Premium Membership Subscription

It’s my mission to remove information overwhelm for you. So, I'm carefully curating resources designed with actionable steps that help you achieve real and lasting results in the new Premium Membership Subscription. For example:

  • Private “Ask Me Anything” episodes based on your most important and pressing questions.
  • Early and ad-free access to the weekly Better! podcasts. I go deep into my own process for living my best geeky goddess life in my mid-40’s and how you can, too!
  • A downloadable action guide for each podcast episode in either “light,” “medium,” or “dark” roast versions, including key topic points, conversation takeaways, helpful links, and more.
  • My insights from the guest discussion coupled with recommendations you can use to build habits and routines that support your goals.
  • Surprise guests and solo shows only for members.
  • Exclusive content beyond the podcast episodes.

Since you’re already getting the Mini Pause newsletter, you’ll be the first to know when the membership opens. I can’t wait to bring this new option into the Bettyverse for you!

WHAT'S ON YOUR MIND?

Send your topic ideas, feedback, and suggestions to support@drstephanieestima.com.

What I Recommend

Estrogen, a key hormone that declines during menopause, significantly impacts the nervous system. This decline can lead to heightened stress responses and disrupted sleep patterns. It's not just about feeling stressed or tired; these changes can exacerbate other menopausal symptoms like weight gain and brain fog.

One of my favorite products that helps to regulate the nervous system is the Apollo wearable, especially because it was created by neuroscientists and physicians.

You can read about how the Apollo delivers gentle, soothing vibrations that help the body switch from “fight or flight” to a more “rest and digest” parasympathetic state in this article.

If you choose to invest in an Apollo wearable to help manage your nervous system, click HERE. A DRSTEPHANIE 15% discount will be automatically applied at checkout for you.