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

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.


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!


Send your topic ideas, feedback, and suggestions to

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.