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Tag: muscle recovery

Mini Pause #112 | She asked me for my secret to a flat tummy and big booty

Posted on by stephanie-estima

A woman came up to me at the gym this week and asked me what I was doing to get a flat stomach with such a big booty.

(And I was like, hold my beer intraworkout ketone drink¹ and let me tell you!!)

She told me that she had been struggling for years to get rid of her belly and grow her glutes, but was finding it incredibly hard and frustrating.

After channeling my inner Nancy Drew, I solved the case:

She just turned 40, and the strategies she used to rely on for weight management don’t work anymore.

She eats 1100 calories a day.

Her only activity is her hour at the gym.

She sits at her desk for the rest of the day.

The Verdict: Girlfriend is STARVING.

I told her about my lifting program to show her what I do in the gym, but I had to be honest with her… most of the things I swear by to get results are centered around recovery.

Recovery is not a break from the work.
Recovery is the work.

I gave her the rundown on devoting myself to repair as much as (if not more than) my workouts:

I eat carbs! Breads, potatoes, rice, fruit… bring it all on.

I get sufficient protein and supplement²  with protein powders to be extra sure.

I eat ~2000 calories on leg days to build that peach.

I sleep in a haven³ with my cold, dark, silent bedroom.

I walk daily⁴, aiming for 10,000 steps.

 

She really seemed resistant, especially to the idea of eating more carbs and total calories, and I felt for her. Once upon a time, many moons ago in a land far, far away, I was her. 

And even though I’ve been living, breathing, and teaching strength and muscle growth for literal decades, that old programming still pops into my head every now and then.

No matter what you know to be true, it can be tough to completely silence the burn, burn, burn mantra we were taught as young women. Get on that damn elliptical and punish yourself with repetitive, boring, steady-state motion until you’ve earned back the calories you dared to spend on lunch. Push yourself to get smaller.

Now that we’re grown-ass women dedicated to building bodies that will carry us as we age, we need to right the ship.

Repeat after me: Muscle doesn't grow in the gym, it grows when you rest it.

[💧 Start your recovery with my Hydration Recovery Cheat Sheet]

 

Recovery is the ultimate tool for body composition and building a body that feels safe to inhabit… and it’s not just about your muscles. 

There are 4 types of recovery to consider:

Muscular Recovery
Muscle protein synthesis peaks roughly 24 to 48 hours after resistance training.

If you’re new to training or coming back after a long break, it might take longer to reach that peak. For the Barbell Bettys who are training regularly, you’re looking at 1-2 days.

If you train the same tissue intensely every day, you interrupt the repair process that makes muscle grow.

👉 Do this: Strength train with a 4-day split. You give your main working muscle a solid week off between focused training days while you work on the rest of that bod.

 

Connective Tissue Recovery
Tendons and ligaments adapt more slowly than muscle. Collagen turnover is slower. Blood supply is lower.

It’s why your quads feel like they could push more weight, but your knees are the limiting factor in your squat.

It’s why your glutes feel fine, but your gluteal tendinopathy doesn’t. (If you’ve never had the pleasure of experiencing this, I’m thrilled for you – this is one of the most common, chronic, and excruciating tendon injuries in women over 40.)

👉 Do this: Distribute your protein across the day, eat enough carbs to support tissue remodelling, and avoid fasting before a strength training session. Give your body fuel to work with!

 

Nervous System Recovery
High-intensity intervals, heavy lifting, and chronic stress all activate the sympathetic nervous system.

If your resting heart rate is elevated, HRV is chronically low, and you wake up at 3:17 a.m. wide-eyed… Betty, you need a break.

👉 Do this: Add deep breathing, restorative movement (think walks, yoga, stretching), weighted blankets, essential oils, massage therapy, cuddles with someone cute, or a cup of chamomile tea. Not every day is a Norwegian 4×4!

 

Hormonal Recovery

Undereating (1100 calories is definitely undereating) + overtraining = increased cortisol.

Chronically elevated cortisol impairs thyroid conversion, disrupts progesterone, and worsens insulin sensitivity. As women in midlife, we have enough hormonal math to think about. Cortisol is something we can get a hold of.

👉 Do this: Eat. (Ahem… sorry, let me try that again…) EAT! Food is fuel. You can’t make something out of nothing. When you tell your body you’re starving, it will behave accordingly.

[✨ Grab my free Carbs + Protein Cheat Sheet.]

 

Bottom Line: You don’t get a sticker for running yourself into the ground. 

You get your Bounceback Betty status when you prove your devotion to your 80-year-old self by learning how to recover, adapt, and grow.

 

 

¹ Use code BETTER for 25% off clean, caffeine-free ketone drinks at Kenetik.

² Use code BETTER for 20% off your first order of the tastiest Equip protein.

³ Use code BETTER for 20% off your sleep sanctuary at Cozy Earth.

⁴ Use code BETTER for 10% off my favorite barefoot shoes from Saguaro.

🌟 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 #93: If getting up hurt this morning, this is for you.

Posted on by stephanie-estima

TL;DR

If your first few steps in the morning suddenly feel like you’re walking on knives… congrats! You have what I am lovingly calling a sleeping injury.

You know, something that popped up out of the blue in midlife that would have never happened in your 20s before your body needed an engraved invitation to function at a bare minimum?

Welcome to the era where collagen turnover moves at the speed of continental drift and your fascia files a formal HR complaint every time you dare to stand up.

Today, we’re talking specifically about plantar fasciitis (or more accurately, plantar fasciopathy).

WHY

Your fascia doesn’t track macros. It tracks load, repetition, and how many times you’ve sprinted in bad shoes while late for school pickup. You can stretch, eat your protein, lift heavy weights, and still wake up one morning unable to walk to the bathroom without cursing the gravitational pull that requires you to be vertical.

Plantar fasciitis is the #1 cause of heel pain and ranks in the top 10 issues women deal with in perimenopause and menopause.

Under a microscope, chronic plantar heel pain shows collagen wear-and-tear (“fasciosis”) rather than classic inflammation. Your fascia is the exhausted overworked intern of your musculoskeletal system – underpaid, under-rested, and starting to crack. PubMed

Women are the chosen ones. Perimenopause is like a years-long endurance test to see what we’re really made of… at least that’s what I’m telling myself because there HAS to be a reason we’re playing whack-a-mole with our midlife ailments!

Here’s the kicker (because I know you’re loving all this great news): As estrogen falls, your tendons and fascia lose elasticity and resilience.

Estrogen normally keeps collagen supple and tissues hydrated. Without it, those tissues become stiffer and slower to repair – so any repeated load (heels, chasing kids, strength training) can push your fascia past its limit. With no warning. PubMed Central+2BioMed Central+2

Babies, Parties, and Ugly Shoes

If you’ve had kids, pregnancy, post-partum, and perimenopause make a charming tag team. Weight gain in pregnancy plus ligament laxity (relaxin) flattens the arches and can permanently lengthen the foot, raising plantar‑fascia strain. PubMed Central+1

I remember my foot went up an entire size in the 2 years following the birth of my children! Add in years of narrow shoes or heels, and, well… you get the picture. PubMed Central+1

Now, ya girl here loves her a good pointy heel in a dress when the time and occasion call for it. So I’m not saying never wear heels! I’m just saying, can we choose shoes with a wide base (where the toes are) and no heel most of the time?

It's like our diet. It's not like you can never have chocolate. It’s no problem when your diet is made up of primarily good protein, fruits, and veg.

I have recently discovered a brand of shoes, Saguaro (use code BETTER for 10% off!), that are both cute and inexpensive (my fave combo!) that I am using for everything – leg day, walks, and my Z2 stairmaster cardio days.

Now, usually functional footwear is ugly (sorry not sorry), but these are so good I even have buy-in from my husband, who, if you know him, has a pretty sizeable sneaker collection.

Put Ya Dang Feet Up

Other big risk factors for plantar fasciitis are obesity, long hours on hard floors, and tight calves (reduced ankle dorsiflexion).

And again, women are over‑represented in many standing occupations like nurses, waitresses, flight attendants, etc, so get yourself some good shoes ASAP. PubMed

 

HOW

In my clinic, the telltale sign of plantar fasciitis was tenderness at the medial calcaneal tubercle (inner side of the heel bone). Or, I could reproduce the pain – and risk an ear-piercing scream from my patient – by lifting the big toe back for the windlass test. NCBI

Once that was confirmed, we started rehabbing.

Fix Your Footwear

  • If your shoes taper like a carrot, they’re strangling your fascia. Swap out the narrow ballerina flats with a wide-toe box. Minimize heel wearing for now.

Stretch It Out

  • Do that windlass stretch. Sit down, cross the sore foot over the other knee, grasp the toes, and pull them up. Hold for 10-20 seconds, 10 reps, 2-3x/day. PubMed+1

Load It Slowly

  • You can’t ice your way out of a load problem. Do high-load heel raises with your toes on a towel (for dorsiflexion). Do 3 sets of 8-12 reps at a slow tempo and add weight as tolerated. PubMed
  • You can add intrinsic foot work like short-foot holds (press the ball of your foot down without curling your toes) or towel curls to support the arch, which acts as your fascia’s bodyguard. PubMed Central

Help It Along

  • Use kinesiotape for the first 3-7 days to unload the fascia. You’ll likely need a practitioner’s help. BioMed Central
  • Wear circulation socks if morning pain is brutal. I like the ones from Incrediwear (use code DRSTEPH20 for 20% off)
  • Do some gentle rolling with a lacrosse or yoga ball

 

NOW

Here’s your 2-week Mini Pause protocol for plantar fasciitis:

Days 1-3

  • Switch to a wide toe box shoe for everyday life (code BETTER for 10% off)
  • Do the windlass stretch 10× (10–20 s) morning & evening and roll foot 1–2 minutes after stretches. PubMed
  • Apply taping if first‑step pain is high and re‑tape every 48–72 h for up to one week. BioMed Central
  • Sleep in circulation socks (code DRSTEPH20 for 20% off)

Days 4-7

  • Start high‑load heel raises with towel under toes: 3×/week, 3×8–12 slow reps (add a backpack or weighted vest for load). PubMed
  • Add short‑foot holds (10×10 s) daily. PubMed Central
  • Avoid long static standing and any heel‑dominated shoes. OUP Academic

Week 2

  • Keep stretching daily; continue heel‑raise progression.
  • If mornings are still rough, try a night splint for 2–4 weeks. MLTJ

Still >5/10 pain with first steps after 2–3 weeks of consistency?

Book a doctor’s visit (chiropractor or physical therapist preferred if you have one!) to confirm the diagnosis, optimize loading, and look at more aggressive care.

Bottom Line

Plantar fasciitis isn’t a forever injury. It’s a tissue tolerance problem. Basically adaptive biology in a bad mood.

Load it right, support it smartly, and remember that the goal is to future-proof your facia so your next decade isn’t spent limping before coffee.

 

Sending you soft heels,

Dr. Stephanie

 

WHAT I'M LOVING THIS WEEK

BiOptimizers Magnesium Breakthrough¹

A few years ago, I hit that “tired and wired” era. I’d be at the clinic treating patients all day, squeeze in my training, be full-on with the kids, and then collapse into bed exhausted after winning bedtime battles… and then… nothing.

My brain would rev like a Formula 1 car. I’d wake up in the morning and feel sore as hell from my workout and be completely demotivated to get out of bed, let alone back to the gym.

As a practitioner, it was a lightbulb moment. I need magnesium, and I needed it fast.

Ever since, I have taken magnesium nightly after dinner – non-negotiable. Within a week of starting, I wasn’t clenching my jaw. I wasn’t waking up at 3 AM replaying my to-do list. My muscles were ready to go crush a lift.

Now, not all magnesium is created equally. Most supplements only cover one or two forms, which is like giving your body a screwdriver when it needs a toolbox.

I use Magnesium Breakthrough from BIOptimizers because it has all seven forms of magnesium I want.

For women in midlife, cortisol is a moving target, and sleep feels like an Olympic event. Magnesium is your ticket to downshifting your nervous system without wine or willpower. It’s like an exhale in a capsule.

Try BIOptimizers and get a good rest. Be sure to use code ESTIMA for 15% off.

 

Attn: Grace Hybrid Pads2

Periods and bladder leaks… excuse me, but why did nobody warn us about this absolute faceplant of a combination?!

Perimenopause can lead to the return of high school-level period chaos, like the encore performance no one wanted. Add in some post-baby, midlife pelvic floor weakness, and you’ve got yourself a real party.

But period products aren’t made to absorb bladder leaks and the bladder leak products don’t deal with the menstrual cycle needs, and honestly… who wants to feel like they’re in a diaper in their 40s?!

Attn: Grace’s Hybrid Pads have become my default recommendation for women who whisper about bladder leaks or wild periods that have never met a calendar they couldn’t defy.

I absolutely love the women behind Attn: Grace because they treat midlife bodies like the sophisticated, powerful, sometimes unpredictable systems they are. They are all about keeping dignity as a top priority.

I want you to feel cared for, not managed or shoved to the side. You deserve these shockingly comfortable pads that keep all the toxins far away.

Try Attn: Grace’s Hybrid Pads now, and check out their full collection to get exactly what you need for the body you have right now. Use code ESTIMA20 for 20% off your first order on attngrace.com

 

Manukora Honey

When I was deep in postpartum recovery, I became obsessed with immune resilience and gut repair. The clock had started on 20+ years of kids counting on me to show up, and getting sick was not something I would have time for anymore.

I dug into the research (some people scroll Instagram, I scroll PubMed – don’t judge) and found that my kale and kombucha weren’t going to be enough anymore. I needed honey… and not just any honey. Manuka honey.

Manuka honey is unique because it contains methyglyoxal (MGO), a compound that gives it antimicrobial and anti-inflammatory power. Clinical data backs it to support wound healing, oral bacteria balance, and stronger gut mucosa.

Sign. Me. Up!

I keep a jar of Manukora MGO 850+ Manuka Honey on my counter and guard it like liquid gold. If I’m feeling ambitious, I’ll stir a spoonful into a cup of tea or a bowl of oatmeal. If I’m any level of rundown, I’m SO not above just downing it straight off the spoon.

The taste is WILD… earthy, floral, and caramel-y. It’s like medicine that forgot to taste like a punishment.

Every batch of Manukora honey is tested for purity and MGO levels, and every jar has a scannable QR code that traces it right back to the hive.

Biohacking on a spoon? Get yours now to save up to 31% plus $25 worth of free gifts with the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook!

 

🌟 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. Use code ESTIMA for 15% off

2. Use code ESTIMA20 for 20% off your first order

 

 

Mini Pause #87: The #1 Way Lifting Heavy Can Cause Injury (and How to Avoid It)

Posted on by stephanie-estima

Muscle sure is having her moment on social media, isn't she!

“Lift heavy, ladies!”
“Be a Muscle Mommy!”
“Build that booty!”

The cheerleading is loud, and I'm not going to pretend it isn't motivating, but something gets lost in the noise:

Strength isn't just about muscle.

When you pick up a weight, whether its a 10-pound dumbbell or a heft of racked plates, your muscles are not alone in carrying the load. Ligaments and tendons are their sisters. Articular cartilage is their cousin. They're all in this together, and they all adapt and recover on their own clocks.

If your training program only takes into account the recovery timeline of muscle, you're most likely going to outpace your connective tissue capacity.

What does this look like? The weakest links tend to complain first. Think of morning tendon stiffness, joint aches, and ligament strains.

Remember that British game show The Weakest Link?

Bad programming is like looking right at your tendons with a sassy British accent and saying, “You are the weakest link. Goodbye!”

So, this is my love letter (my soliloquy, if you will) to the entire network of tissues that keep you strong. Because if we want lasting gainzzzz (yes, with all the zs, like the gym bros say), we have to honor the whole system, not just the muscles in the mirror.

WHY

We have a variety of tissue tolerances to consider when lifting weights to help us go heavy and avoid injury.

Tissue tolerance is a tissue's capacity to absorb, transmit, and recover from load without breaking down. And here's the truth: your tissues don't give a flying F about the number on the weight. They don't see “15 pounds” or “2 plates.” They only know load, mechanical tension, acute damage, and maximum recoverable volume.

So let's look at the recovery timeline for each tissue:

Muscle

Muscle is quick to adapt. Neural gains show up in weeks. Visible hypertrophy (muscle growth) in 6-8 weeks. With rich blood flow and fast protein turnover, she thrives on regular work. Think 2-4 sessions per week for each muscle group. Nature

Tendons

These are slow alchemists. They remodel collagen at a glacial pace. If you've ever injured a tendon, you know it takes a lifetime. Think months, not days. PMCSpringerOpen

With a sparse blood supply and collagen that can be decades old, their improvements come only with steady, patient loading. PMC

Tendons love the “low and slow” approach and punish sudden spikes in effort. True changes in tendon stiffness take at least 12 weeks. SpringerOpen

Ligaments

Ligaments are the baddies that stabilize joints, and they're similar to tendons: dense collagen, slower metabolism, and slower to respond.

Think of ligaments like the introverts at the party. She wants to be there, but she takes a little longer to warm up and get comfy. (Hi, it's me!) PubMed+1

To strengthen a ligament, you want multidirectional movement: jumping, decelerating, sudden changes in direction. These movements sharpen neuromuscular control and protect your joints. ASME Digital Collection

Side Note: I would LOVE to go on a nerd safari on ligaments in a future newsletter. I'm game if you are.

Articular Cartilage

Articular cartilage is the plush cushion between your bones. She's there so your bones don't rub together, because wow that's not nice.

Unlike other tissues I've mentioned, articular cartilage has no direct blood supply of its own and minimal collagen turnover and renewal. PubMed

The only way to keep joint cartilage healthy is through consistent loading. She loves regular, moderate, and cyclic compressions, like walking, cycling, and most steady-state cardio machines. Sedentary is her downfall. PMC

HOW

Okay, Betty, it's time for you to honor all your tissues so they rise together, strong and resilient:

(Want a quick and easy program build to match each tissue's healing clock? LIFT is for you.)

1. Sequence Your Week
Muscle strength sessions can happen often (2-4 times per week per muscle group). Tendon- and ligament-heavy work (slow lifts, plyometrics, change-of-direction) need at least 48-72 hours of rest between exposures.

2. Master Form Before Load
In LIFT, our Master Form videos help you own the movement before you ever load it. Good form isn't just about looking impressive. It's how you protect your tissues and respect their tolerance.

3. Watch for the Signals
Green (Go!): Mild muscle soreness, tendons that warm up and feel fine by the next morning, and joints that feel “used” but not puffy.

Yellow (Yield): Morning tendon stiffness for more than 24 hours, lingering joint aches, or from breaking down under fatigue.

Red (Stop and Deload): Swollen or locking joints, sharp instability, night pain, tendon pain that worsens as you warm up are all signs to rest and see a professional.

NOW

Here's what you can expect when you play the long game:

  • Muscle: You'll feel fitter within 2-3 weeks with visible changes in 6-8.
  • Tendons and Ligaments: Real, durable change happens over 8-16+ weeks, with tendon stiffness improving best at >12 weeks.
  • Cartilage: Healthy cartilage loves consistency. Regular walking and rhythmic, cyclical movement keep it nourished and thriving.

Think of your body like a financial portfolio. You wouldn't put all your money in one stock and hope for the best. In the same way, your tissues thrive with a diverse portfolio of movements. Strength, cardio, recovery, and multidirectional play… it all matters.

So yes, lift heavy, Betty. Build muscle. But train like the queen you are: with wisdom, patience, and respect for the whole kingdom (or queendom) of tissues that carry you forward.

 

Selected sources for further reading for my dark roast Bettys:

  • Bohm et al., human tendon adaptation;
  • Heinemeier et al., minimal collagen turnover in adult tendon/cartilage;
  • Bontemps et al., early neural vs later hypertrophic gains;
  • Bader/Eckstein, cartilage thrives on moderate cyclic load;
  • Rio et al. & Holden et al., isometrics for tendinopathy
  • SprinterOpenPMC+3PMC+3PMC+3PubMed+2PubMed+2VBN

WHAT I LOVE THIS WEEK

BIOptimizers

You can nail your diet and workouts, but if your sleep is suffering, your results will stall.

A compelling study recently found that poor sleep slashed fat loss by 55% and increased muscle loss by 60%, even when calories stayed the same.

Think about these two women on the same plan. The rested one loses fat and keeps muscle while the sleep-deprived one loses the muscle she worked so hard to build (while living exhausted!).

Here's why: Poor sleep spikes hunger hormones, slows fat burning, and makes your body more likely to store fat.

That's why you need Magnesium Breakthrough from BIOptimizers. It combines all 7 essential form of magnesium to help you fall asleep faster, sleep deeper, and wake up calm, clear, and ready to kick butt.

Try Magnesium Breakthrough and use code ESTIMA for 15% off.¹


Apollo

When stress, anxiety, or poor sleep creep in, my go-to is Apollo Neuro. It's a wearable device that feels like cheating on a test for your nervous system.

Apollo uses gentle, rhythmic vibrations (vibroacoustic stimulation, for the nerds among us) to activate your parasympathetic nervous system, which is your body's natural calm mode.

The results are powerful. It helps boost heart rate variability (your body's stress-resilience score), lowers cortisol, and supports the release of serotonin and dopamine (your feel-good neurotransmitters).

Translation? You feel calmer, sleep more deeply, and bounce back from stress with strength.

The best part is it's risk-free to try with a 30-day guarantee. Strap it to your wrist, ankle, or clip it to your shirt and let Apollo guide your body back into calm.

Try Apollo Neuro now and get $60 off with code BETTER.²

Create

I used to think creatine was just for gym bros, but after 40, the rules change. We lose muscle mass faster, recovery slows, and even our mental sharpness can feel inconsistent.

Creatine directly addresses all of this, and the research for women is nothing short of incredible.

That's why I love Create's creatine gummies.

No messy powders, no chalky taste, and no “forgetting” because it's unpleasant.

These taste good and they're portable. I just throw them in my purse and I never miss a day.

Since making them part of my routine, I've noticed better strength in my workouts, faster recovery between sessions, and, honestly, clearer thinking and steadier energy throughout the day.

If you want to maintain muscle, brain power, and energy as you age, creatine isn't optional. It's foundational.

Try Create here and use code DRSTEPHANIE for 20% off.³

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

1 Here's the list of countries BIOptimizers currently ships to. Code can be used multiple times. Terms and conditions may apply.

2 Applies $60 off the Apollo wearable (no one-time limit). Valid on the device only. Cannot be stacked with other coupons, bundles, or site-wide promos. Terms and conditions may apply. Currently, Apollo is accepting orders and shipping within the United States, as well as to Canada, Europe, and Australia. Terms and conditions may apply.

³ Create only ships in the USA. The 20% discount is for new customers only. All subscription orders get free shipping. A $100 order is the free shipping threshold for one-time purchases.

 

Mini Pause #82: Bloated? Tired? Stressed? Start Here

Posted on by stephanie-estima

TL;DR

Your gut is ground zero for mood, hormones, energy, immunity… basically everything.
In perimenopause and menopause, gut health takes a hit, and it shows up as bloat, fatigue, anxiety, skin changes, weight gain, and even acne.

The key to improving digestion in midlife is multifold – there are supplements you can take before you eat, and even exercise can improve gut health!

Think of your gut like a garden — and get the right gardener (probiotics), fertilizer (prebiotics), and soil conditions (diverse food, less stress) to keep it thriving.

WHY (Our Gut Changes In Perimenopause)

In midlife, your hormones dip, your stress rises, and your digestive system gets a little… sluggish.

Estrogen, progesterone, and testosterone all rely on your gut microbiome to break down and excrete them properly. When your gut is leaky or inflamed, it can reabsorb “used” hormones (hello, estrogen dominance), leading to mood swings, tender breasts, cravings, and brain fog.

Even just the regular foods we eat on a daily basis can start causing a lot of distention, bloating and gas.

WHAT You Can Do for a Better Belly

✔ ️ Start with a Spore-Based Probiotic: Unlike most probiotics that die in your stomach acid, spores are dormant in the capsule, wake up in your intestines, and actually change the gut landscape. Using a gardener analogy, they like to pull weeds (bad bacteria), and feed the good bacteria to bring balance back to your microbiome

✔️ Add Prebiotics (The Fertilizer): These feed your good bacteria — but only if they’re targeted. Some prebiotics feed the bad guys too, so choose carefully or go with a supplement like Just Thrive’s Prebiotic that only nourishes the good flora

✔️ Eat the Rainbow: Diversity of plant foods = diversity of microbes. More color, more fiber, more phytonutrients, more microbial magic. Here I tend to follow Dr. Terry Wahls advice where she recommends 9 servings of vegetables and fruit: 3 servings of green leaves, 3 servings of sulfur rich and 3 servings of bright colors.

✔ ️ Love Your Ferments (But Don’t Rely On Them): Sauerkraut, kimchi, kefir are all amazing. They support gut health, but keep in mind most bacteria in fermented foods die before reaching your colon.

✔️ Reduce Gut Stressors:

  • Skip antibacterial sprays (they kill good bacteria too) and quit it with the hand sanitizers!!! Remember in the good ol’days when we used soap? That is the ideal way to clean your hands.
  • Go organic when you can (to avoid glyphosate)
  • Take walks, breathe, meditate — your stress hormones mess with your gut lining

Supplements That Support a Happy Gut

Once you’ve got your gut gardener (spore-based probiotic1) and your fertilizer (prebiotic) in place, there are other MVPs that can really help your gut thrive — especially if you’re in perimenopause or menopause and noticing more bloating, sluggish digestion, and food sensitivity.

1. Apple Cider Vinegar (ACV) Before Meals
A splash of raw, unfiltered ACV in water 15–20 minutes before meals can help:

  • Stimulate stomach acid (which declines with age/hormone shifts)
  • Improve protein digestion
  • Reduce post-meal bloating
  • Support blood sugar balance

➡️ Tip: Start with 1 tsp in warm water before meals, work up to 1 Tbsp if tolerated.

2. Digestive Enzymes
As we age (especially in midlife), we make less stomach acid and digestive enzymes which means even healthy meals can sit heavier than they once did.

Digestive enzyme blends help break down:

  • Protein (protease)
  • Fat (lipase)
  • Carbs (amylase)
  • Fiber (cellulase)

Look for broad-spectrum enzyme blends2, and take them before your first bite of food, if you can around 20 minutes prior to eating.

3. L-Glutamine
This amino acid is gut lining gold. It helps:

  • Repair a “leaky gut”
  • Calm inflammation
  • Support regularity

➡️ Tip: Powdered glutamine is tasteless and easy to stir into water or smoothies. Dose: ~5g/day.

4. Collagen or Bone Broth
Both contain:

  • Glycine and proline: key for gut lining integrity
  • Gelatin: helpful for soothing inflammation
  • Bonus: glowy skin + joint love

Choose grass-fed, unflavored options3, or sip on bone broth between meals.

5. Zinc + Vitamin A
Both support the regeneration of the gut lining and immune system. A deficiency in either can delay gut healing.

  • Zinc carnosine is especially studied for gut lining repair
  • Retinol (the active form of vitamin A) is gut-protective

6. Magnesium
Constipated? Magnesium can help “move things along” (gently).

➡️ Tip: Start low, go slow. Aim for 400mg daily to start. Especially if you have been under chronic stress for a long time.

🌾 Prebiotics: The Fertilizer for Your Gut Garden

If spore-based probiotics are the gardeners of your gut, then prebiotics are the fertilizer because they help feed and grow the good bugs that keep your digestion, mood, and hormones in balance.

Unlike probiotics (which are live bacteria), prebiotics are fibers and plant compounds your body doesn’t digest, but your good gut microbes love to munch on. When those good microbes eat, they produce short-chain fatty acids like butyrate, which help reduce inflammation, improve gut lining integrity, and even impact brain health.

Food Prebiotic Fiber Type Benefits
Jerusalem Artichokes Inulin, FOS High in potassium + iron
Asparagus Inulin Supports detox + estrogen clearance
Garlic & Onions Inulin, FOS Antibacterial + anti-inflammatory
Leeks Inulin Great for digestion and estrogen metabolism
Bananas (especially green) Resistant starch Helps feed bifidobacteria
Oats (cooled overnight) Beta-glucans + RS3 Great for cholesterol + gut lining
Apples (with skin) Pectin Supports gut lining and regularity
Chicory Root Inulin Found in many fiber supplements
Dandelion Greens Inulin Liver and gut support
Flaxseeds & Chia Seeds Mucilage + soluble fiber Helps with elimination + estrogen excretion
Cooked + cooled potatoes Resistant starch (RS3) Enhances microbial diversity

 

Supplement Alternative To Fibre

You can also add targeted prebiotic blends like Just Thrive’s Prebiotic, which uses precision oligosaccharides that only feed beneficial bacteria (not the “weeds”). This is especially useful if you're sensitive to FODMAPs or fiber-rich foods.

🏋️‍♀️ HOW Fitness Fits In

Movement is magic for your microbiome and especially in perimenopause, when digestion slows, hormones fluctuate, and stress can take over.

Here’s exactly how the right types of exercise improve gut health:

💩 1. Improves Motility (A.K.A. Helps You Poop)
Regular movement helps “massage” your intestines and keep things moving through your digestive tract. This means:

  • Less bloating
  • Fewer backup toxins
  • More regular and satisfying BMs (💃)

Even just 15–20 minutes of walking after a meal can significantly reduce post-meal bloating and gas by helping move food through the system.

🌬️ 2. Lowers Gut-Damaging Stress Hormones
Chronic cortisol messes with your gut lining, leading to:

  • Leaky gut
  • Sluggish digestion
  • Mood and sleep issues

Gentle movement like:

  • Strength training
  • Pilates
  • Walking in nature
  • Yoga or breathwork

…helps calm the nervous system, reduce cortisol, and support the gut-brain axis.

🦠 3. Increases Microbial Diversity
Moderate exercise has been shown to increase the number and diversity of good gut bugs, especially those that produce butyrate, a powerful anti-inflammatory short-chain fatty acid.

This is key for:

  • Reducing belly fat
  • Improving insulin sensitivity
  • Calming gut-related inflammation

Too much cardio, though, especially when paired with under-eating or chronic stress, can have the opposite effect causing inflammation and damaging the gut lining.

💪 4. Enhances Nutrient Absorption
Muscle contractions improve blood flow to the gut which means your body can:

  • Digest food more efficiently
  • Absorb more nutrients
  • Detox more effectively

It also improves lymphatic drainage, which helps remove waste and toxins from the body faster.

✅ NOW: 3 Easy Gut-Loving Steps Today

  • Start a spore-based probiotic: Look for something like Just Thrive Probiotic (I love their gummies!)
  • Eat 30+ plants a week: Aim for fruits, veggies, legumes, spices, herbs. More diversity = better microbial diversity.
  • Ditch your chemical cleaners: Swap antibacterial sprays for vinegar + essential oil blends to protect your good gut flora.

WHAT I LOVE THIS WEEK

The Midlife Muscle Secret We've Been Ignoring Too Long

Can we talk about something that might surprise you? Creatine isn't just for gym bros – it's actually one of the most important supplements we midlife women should be considering.

Here's why you should start taking creatine NOW: after 40, we lose muscle mass rapidly, our brain energy tanks, and recovery becomes painfully slow. Creatine directly addresses all three. It fuels our muscles, supports cognitive function (hello, brain fog!), and helps us bounce back faster from workouts.

Create's creatine gummies make this so much easier than choking down chalky powders. Finally, a form that doesn't make you feel like you're drinking sand! The research is crystal clear – creatine helps preserve lean muscle, improves strength, and even supports mood stability during hormonal fluctuations.

Ladies, we've been missing out on one of the most researched, effective supplements available. Our muscles, our brains, and our energy levels deserve this support.

Get 20% off Create's Creatine Gummies with code DRSTEPHANIE at https://trycreate.co/DRSTEPHANIE.4

 

Why Your Achy Joints Aren't Just “Part of Getting Older”

Let me tell you about something that's quietly revolutionizing my recovery routine – and it's not another supplement or gadget. It's Incrediwear's bamboo charcoal-infused fabric that actually increases blood flow and reduces inflammation.

Here's why this matters for us: midlife brings achy joints, slower recovery, and that persistent stiffness we pretend isn't happening. Whether it's my knees protesting after workouts, my elbows aching from too much tennis, or my feet screaming after long days, these aren't just “getting older” issues – they're circulation and inflammation problems.

Incrediwear's socks, knee sleeves, and elbow supports work by increasing blood flow at the cellular level. No compression, no weird sensations – just better circulation that helps reduce pain and speed recovery. I wear their socks during travel and sleep, and honestly? The difference in how I feel the next day is remarkable.

Get 20% off Incrediwear with code DrSteph20 at https://incrediwear.com/.

 

The Real Reason You're Tired (And It's Not What You Think)

Ever wonder why that afternoon energy crash hits harder now, or why your skin looks tired despite expensive serums? The answer might be happening at the cellular level – specifically, in your mitochondria.

New research reveals that after 40, our cellular powerhouses start accumulating damage faster than our bodies can clear it out. This mitochondrial decline affects everything from energy and muscle strength to skin health and recovery time. But here's the fascinating part: there's a compound called urolithin A that can actually help activate our cells' natural cleanup process.

Most of us can't produce meaningful amounts of this compound naturally, even if we're eating pomegranates daily. The science behind why this happens – and what we can actually do about it – is pretty eye-opening.

Read the full article to discover how supporting your mitochondria could change how you age from the inside out.

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

1 Ships worldwide. Offer available for all orders, however only on first time subscriptions.

2 Code can be used multiple times, does not ship to Canada.

3 One use per customer, on first time orders or first time subscriptions. Ships everywhere, however shipping times variable based on location.

4 Create only ships in the USA. Offer available to new customers only. Exclusively for new customers only. All subscription orders are free shipping, $100 order is free shipping threshold for one-time purchases.

Mini Pause #81: Why Most Back Pain Has Nothing to Do with Injury

Posted on by stephanie-estima

Why Most Back Pain Has Nothing to Do with Injury

Back pain isn’t about what happened—it’s about how often. According to spine biomechanics legend Dr. Stuart McGill, most chronic pain stems from repeat stress and poor recovery, not big traumatic events. The good news? His “virtual surgery” method has helped thousands heal without ever going under the knife.

WHY

Back pain isn’t random. It happens when your body exceeds its tipping point—whether from too much sitting, poor lifting mechanics, or chronic overtraining without enough recovery. Think: micro-traumas stacked on top of each other until something gives.

Dr. McGill breaks it down: “Anatomy loads the gun. Exposure pulls the trigger. Psychology determines how you recover.”

Translation? It’s a combo of structure, habits, and mindset.

WHAT 

💥 Stress Concentration: The body thrives on stress—but too much, especially in one area (like your lower back), leads to injury. Whether you sit slouched all day or push deadlifts beyond your limits, repetitive stress without recovery leads to tissue damage.

⚠️ Deadlifting Twice Your Bodyweight? That trendy internet advice could break your back—literally. Muscles may adapt fast, but your bones and discs? Not so much.

🔁 Repetition Hurts: You don’t need a big trauma. Daily habits (like sitting poorly or moving with poor core stability) wear down the spine over time—especially the discs and facet joints.

🚷 No Rest, No Repair: Even fitness fanatics can sabotage healing. That daily elliptical sesh might feel like stress relief, but it’s often what prevents healing.

HOW

✅ Virtual Surgery Protocol: Pretend you’ve just had back surgery. Rest. Walk a little. Rest again. Slowly rebuild with intentional, low-load movement. Dr. McGill’s “virtual surgery” has helped 95% of patients (originally told they needed surgery) fully recover—no scalpels required.

🏗️ Proximal Stability = Distal Power: Your core is your foundation. If it’s weak or unstable, everything else suffers—from your hips to your knees to your neck.

🔁 Smart Core Training: It’s not about crunches. Think “core stiffening” that stabilizes your spine while allowing safe movement—like bird dogs, planks, and McGill’s Big 3.

📚 Want to nerd out? Read Dr. McGill’s Back Mechanic—a patient-friendly guide that teaches you to assess and fix your pain (without surgery).

 

 

NOW

Audit Your Habits: Notice how you sit, stand, lift, and move. Are you stable through the core or compensating with your spine?

Try “Virtual Surgery”: Take 3–5 days to really rest. Then gradually reintroduce pain-free movement.

Stabilize First, Move Second: Build your core like a battleship, not a canoe. You’ll move with more power—and way less pain.

 

 

WHAT I LOVE THIS WEEK

Calocurb: The Natural GLP-1 Hack That's Actually Backed By Science

Ladies, I'm always skeptical of supplement claims, but this one had me diving deep into the research – and I'm genuinely impressed. Meet Calocurb, featuring patented Amarasate® from New Zealand hops that works with your body's own GLP-1 system.

Here's what caught my attention: this isn't some gentle nudge to your metabolism. Clinical trials show Calocurb cranks up your natural GLP-1 production by up to 600% within an hour. That's the same hormone those expensive prescription weight-loss drugs target, but we're talking about a natural extract that's been safely used for centuries.

The mechanism is brilliant – bitter taste receptors in your gut (yes, you have taste buds there too!) respond to specific compounds in these hops, triggering a powerful release of appetite-suppressing hormones. The result? An 18% reduction in caloric intake and genuine appetite control that you can actually feel working.

What I love most is the speed. No waiting weeks to see if it's “working” – users report feeling satisfied faster and experiencing real appetite suppression within that first hour. It's like having a biological off-switch for those relentless food thoughts we all know too well.

The research is solid, the results are measurable, and honestly? It's refreshing to see something that actually does what it claims to do.

If you haven't already listened, check out our recent podcast episode with Calocurb CEO Sarah Kennedy.

Try Calocurb today and get 10% off your first order with code DRSTEPHANIE – exclusively at the official Calocurb website www.calocurb.com.¹

Fresh Pressed Olive Oil

My favorite olive oil comes direct from the harvest at award-winning farms. You can try your first bottle free and pay just $1 shipping

If you want to enjoy the ultimate in olive oil, remember these four words: the fresher the better. Olive oil is at its zenith of delicious flavor and nutritional potency when it’s fresh-squeezed at the farm. Store-bought olive oils can’t compare. That’s why my favorite source of extra virgin olive oil is T.J. Robinson’s Fresh-Pressed Olive Oil Club. Robinson searches the world for the best olive oils from the latest harvests at gold-medal-winning artisanal farms. Then he rushes his oils right to your door so you can enjoy them on your favorite dishes at peak flavor and nutritional goodness.

Once you try these olive oils, bursting with harvest-fresh taste and aroma, you’ll never go back to store-bought oils that sit on a store shelf for months or years growing stale or even rancid. So you can discover the difference yourself, T.J. will send you a $39 bottle free if you’ll pay just $1 to help cover shipping. Claim your free bottle and discover how olive oil is meant to taste. No commitment to buy anything, now or ever.

Click Here for Your $39-Bottle-for-a-Buck²

 

BiOptimizers

Why 80% of Women Are Magnesium Deficient (And What Actually Works)

Iff you're struggling with sleep, stress, or that stubborn midlife weight, your magnesium status might be the missing piece. Here's the thing – most magnesium supplements barely get absorbed, leaving you deficient despite your best efforts.

Enter BIOptimizers MagBreakthrough, featuring seven different forms of magnesium that actually work. Why does this matter for us? Declining estrogen wreaks havoc on our magnesium levels, affecting everything from sleep quality to insulin sensitivity to cortisol regulation.

This isn't your basic mag supplement. Each form targets different pathways – magnesium glycinate for deep sleep, magnesium malate for energy production, and magnesium taurate for heart health. It's like having a precision tool instead of a hammer.

The difference is real: better sleep, reduced anxiety, improved muscle recovery, and yes – better metabolic function. When your cells finally get the magnesium they're craving, everything starts working better.

Get 15% off BIOptimizers MagBreakthrough with code ESTIMA at bioptimizers.com – because you deserve supplements that actually deliver.³

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

1 Ships within the USA and Canada (at an extra shipping cost). Offer available to new customers only. Exclusively for first-time orders. Not eligible for subscription orders. Terms and conditions may apply.

2 Offer available to US customers only. Terms and conditions may apply. For any inquiries, reach out to [email protected]

3 Offer not available to Canadian customers. Terms and conditions may apply.

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!

Mini Pause #73: Pelvic Floor Health in Midlife

Posted on by stephanie-estima

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

Pelvic floor health significantly impacts midlife women's quality of life, affecting issues like urge, stress, and fecal incontinence.
It is the number one predictor for entrance into a nursing home. More than sarcopenia, osteoporosis or any other health risk we typically think of for women.

WHY

The pelvic floor is a powerful group of muscles that supports your bladder, bowel, and uterus. Yet, many women are unaware of its importance until problems arise. Conditions like urinary urgency, leaking when sneezing or coughing, fecal incontinence, and constipation are common, significantly impacting daily comfort and confidence.

The pelvic floor muscles differ from say, a bicep muscle, in that they are ALWAYS working. They are part of your core muscles, and literally keep your organs from falling out.

WHAT 

  • Urge Incontinence: A sudden, uncontrollable need to urinate, often associated with weakened pelvic floor muscles or bladder irritation.  It can almost feel like a Pavlovian response, like having to pee the second you come home, or washing your hands under water.
  • Stress Incontinence: Leaking urine during activities that put pressure on the bladder, such as coughing, sneezing, jumping, or laughing.
  • Fecal Incontinence: Inability to control bowel movements due to weakened pelvic floor muscles or nerve damage.
  • Pregnancy and Delivery: Hormonal changes and physical strain during pregnancy and childbirth can stretch and weaken these muscles.
  • Hormonal Changes: Declining estrogen and testosterone in perimenopause lead to reduced muscle tone, elasticity, and tissue integrity. Note, when I say tone here I mean it to represent the neuromuscular integrity of the muscle.  Meaning, the strength (or lack of strength) in which the nerves are innervating and powering up the muscles.  I am definitely NOT referring to fitness influencer word salad that roughly translates to “looking in shape”.
  • Tight Pelvic Floor: Chronic tension or hypertonic pelvic muscles can lead to constipation, difficulty emptying the bladder or bowel, and discomfort during intercourse.

HOW

  • Tight Pelvic Floor: Chronic tension or hypertonic pelvic muscles can lead to constipation, difficulty emptying the bladder or bowel, and discomfort during intercourse
  • Kegel Exercises: Strengthen weakened pelvic floor muscles to reduce stress and urge incontinence. Practice consistently and with correct technique. For the record, I prefer the term Puss-Ups. These exercises are essentially a contraction of the pelvic floor muscles (think about pulling “in” and “up”), an isometric hold, and then a release.
  • Hypopressive Exercises: Gentle abdominal breathing and postures that reduce intra-abdominal pressure and naturally strengthen the pelvic floor. I absolutely love these. Lying on your back, on an inhale, pull the navel “up and under” the ribcage, as if you were trying to bring it towards the spine. Hold for several seconds and release.
  • Relaxation Techniques: Diaphragmatic breathing, yoga, and guided pelvic relaxation exercises can ease tension in an overly tight pelvic floor. I am a big fan of child’s pose, or happy baby pose in yoga for this.
  • Proper Toilet Posture: Using a squatty potty or raising your knees helps relax pelvic floor muscles, making bowel movements easier. This helps to relieve strain, align the sacrum and coccyx (the tailbone) and reduce transit time of the bowel movement.
  • Physical Therapy: Specialized pelvic floor physical therapy can provide targeted exercises, biofeedback, and manual therapy to balance strength and flexibility.

NOW

  • Assess your pelvic floor: Notice symptoms like leaking, urgency, constipation, or discomfort. Discuss these with your healthcare provider. I want to acknowledge that this topic is cloaked in shame and it may be difficult to discuss what is happening with someone. However, I am going to firmly encourage you to ensure this discussion takes place. Left unmanaged, incontinence only gets worse, the strength of the muscles will continue to weaken without a proper therapist, program or proper hormones.
  • Implement a pelvic health routine: Integrate daily Kegels or relaxation exercises, depending on your specific needs. There are apps that you can download that also can be a great companion to strengthen your pelvic floor daily!
  • Consult a specialist: Seek support from a pelvic floor physiotherapist for personalized assessment and tailored treatment.

What I Recommend

The Midlife Protein Trap: Why You’re Eating Right But Still Feeling Off

Feeling bloated, tired, or like your metabolism hit the brakes? It might not be your hormones (or at least, not just your hormones).

In my latest article, I reveal the hidden digestive issue that’s quietly wrecking your protein absorption, energy levels, and muscle tone during perimenopause. This one’s a game-changer, especially if you’ve been upping your protein but still feeling off. I also share my go-to solution that’s helping women feel stronger, leaner, and less gassy (you're welcome).

Get all the facts and my top recommendation by clicking here.

 

MassZymes

If you’re looking for digestive support during perimenopause and menopause, then check out MassZymes by BiOptimizers.

It is a 100% plant-based, full-spectrum digestive enzyme that helps your body break down protein more efficiently (so you actually absorb the nutrients you’re eating). Many women report less bloating, more energy, and improved recovery after meals and workouts.

Visit BiOptimizers and use code ESTIMA to get 10% off your order.

 

AG1 Big Update Alert!

I’ve been drinking AG1 for years as it’s the absolute easiest way to supplement my diet on the go. I never have to worry if I’m getting all my bases covered because they are if I’m drinking this.

If your schedule is often too packed to prepare meals that give you all the whole foods, vitamins, minerals, and probiotics you need, AG1 is your answer. It’s incredibly clean, nutritious, delicious, and is meant to be enjoyed daily.

I’m so thrilled to see AG1 raise the bar (again) and can’t wait for you to try their Next Gen formula…

Head to drinkAG1.com/stephanie to try the new formula and get a FREE Welcome Kit, a bottle of AG D3K2, and 5 upgraded travel packs with your first order.

 

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

Mini Pause #67: Natural Ways to Boost Bone Density

Posted on by stephanie-estima

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

Maintaining bone density naturally becomes crucial as we age due to shifts in bone metabolism.

Osteopenia, the gradual loss of bone density, is a decades-long process that accelerates significantly during perimenopause and menopause, increasing the risk of osteoporosis.

Bones are dynamic tissues consisting of cortical (outer shell) and cancellous (inner, marrow-rich) bone, both of which change significantly with age.

Increasing bone density through strength training, plyometrics, walking, and adopting nutritional strategies is essential for maintaining overall health, regulating metabolism, and achieving optimal body composition.

WHY

Bone density naturally declines as we age because osteoclastic activity (bone breakdown) outpaces osteoblastic activity (bone formation). This process accelerates dramatically during perimenopause due to hormonal changes, particularly declining estrogen levels.

Estrogen supports bone density by inhibiting osteoclast activity (reducing bone breakdown) and promoting osteoblast activity (enhancing bone formation), thereby maintaining a balanced bone remodeling process.

Bones aren't just structural; they actively secrete hormones such as osteocalcin. This influences metabolism, insulin sensitivity, muscle function, and overall body composition.

WHAT

  • Cortical Bone: Dense outer shell providing structural support.

  • Cancellous Bone: Porous, spongy interior housing bone marrow, essential for metabolic and structural roles.

As we age, cancellous bone density decreases, making bones more susceptible to fractures.

Bone-derived hormones like osteocalcin regulate metabolism by enhancing insulin secretion and sensitivity, promoting glucose uptake by muscle tissue, increasing energy expenditure, and improving overall metabolic health and body composition.

Bones are the scaffolding of the body, but they are also active endocrine organs.

HOW

Practical ways to increase bone density naturally:

  • Strength Training: Increases mechanical load on bones, stimulating osteoblastic activity. Aim for consistent, progressive resistance exercises. 💪

  • Plyometrics (Jumping Exercises): Improves bone density through high-impact activities, encouraging stronger bone formation. Examples include jump squats, box jumps, jumping jacks, skipping rope, and squat jumps. I personally love to do plyos on a step (complete with my leg warmers and off-the-shoulder top). ‼️

  • Walking: Regular weight-bearing activity is gentle yet effective for maintaining and improving bone density. 👟

    • Try Magnesium Breakthrough and use code ESTIMA to get 10% off.

    • For vitamins, click HERE and you’ll get an automatic pop-up box discount for 25% off.

    • Getting enough protein is easy with 8 flavors of grass-fed beef isolate goodness. Click HERE and use code BETTER to get 20% off.

  • Nutrition: Ensure adequate intake of magnesium, vitamin D, vitamin K2, and protein to support bone formation. 🦴

  • Sunlight Exposure: Enhances vitamin D synthesis, crucial for calcium absorption and bone health. ☀️

NOW

➡️ Choose one of the above that you are currently not doing and start integrating these bone-strengthening practices into your routine immediately.

➡️ Schedule regular strength and plyometric training sessions, daily walks, and supplements into your calendar or set reminders on your phone! This is one of my best tips for remembering to get all these little habits dialled in.

What I Recommend

TAME STRESS WITH THE RIGHT COLLAGEN

Stress does number on your body. Cortisol, the primary stress hormone, directly breaks down collagen, leading to deterioration of skin and connective tissue. Chronic stress not only accelerates collagen breakdown but also disrupts skin barrier function, leading to increased water loss and dryness. High stress elevates cortisol, promoting glycation, which causes collagen fibers to stiffen, resulting in skin wrinkles and dullness over time.

That's why you want a bioactive collagen that effectively counters the effects of stress!

  • Avoid Heat Degradation: High temperatures can break down collagen into less effective amino acids, reducing digestibility and bioavailability. Heat degradation creates cross-links within the collagen structure, making it more gelatin-like, less soluble, and harder for the body to absorb. This is why controlled low-heat processing, like Health Nag’s patented laser technology, preserves collagen’s full bioactivity and effectiveness.

  • Choose Hydrolyzed: Non-hydrolyzed collagen is ineffective because it’s too large to be absorbed. Hydrolyzed collagen is broken down into small peptides that cross the gut lining and are bioavailable to support collagen synthesis in skin, joints, and other tissues. Hydrolysis is key for any collagen to exert real benefits.

🍏 Health Nag’s collagen offers the most unique gel form I’ve seen on the market. And wow!—the delicious green apple flavor doesn’t disappoint. And just in time for spring and summer, Health Nag launched its bioactive collagen jelly in individual packets. Super convenient when you’re on the go or traveling! Learn more and try it HERE. Use code DRSTEPHANIE to save 10%.

KICK-START YOUR PERFORMANCE, ENERGY & FOCUS

I’ve been turning to ketones regularly in the morning before my workouts. Ketone-IQ gives me the fuel I need to power my favorite strength moves in the gym. Check out these mainstay benefits:

  • Appetite Control: Helps manage hunger by promoting a state of satiety. (Pro tip for my Bettys who find it hard to eat before early morning workouts.)

  • Energy & Focus: Provides a fast and steady energy source that crosses the blood-brain barrier. (I have the energy to focus on my workout and also maintain mental clarity to plan and think through my workday.)

  • Performance & Recovery: Enhances physical endurance and speeds up recovery by supporting mitochondrial function. (I don’t cut corners when it comes to recovery, but I do like the benefits of recovering more quickly and efficiently.

💥 Try Ketone-IQ (with or without caffeine) in several flavors: peach or green apple for me, please! Visit https://ketone.com/STEPHANIE to get 30% off your first subscription order. No code needed; discount automatically applied at checkout.

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

Mini Pause #58: Oxytocin for Muscle Gains? Yet Another Reason to Keep Valentine’s Day Going…

Posted on by stephanie-estima

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

Oxytocin directly affects our muscle’s ability to grow and recover.

I will consider your mind blown. 🤯

WHY

In perimenopause, a whole lot is shifting with our hormones. We often focus solely on estrogens, progesterone, and testosterone, which do fall and can have deleterious effects on our health.

I’d also like to throw oxytocin into the mix—famously known as the love hormone. It is secreted with breastfeeding, orgasm, and bonding a parent to their child.

It, too, declines with age. Lucky us.

Some signs of low oxytocin include:

  • Irritability
  • Inability to feel affectionate or loving
  • Heightened anxiety and fears
  • Difficulty achieving orgasm
  • Bigger appetite for sugary foods
  • Feeling little joy in life
  • Sleep disturbances like waking up overnight
  • Aching muscles

Sounds just about right if you’re in midlife, doesn't it!!

WHAT

The aching muscles in the list above piqued my interest, sending me down a rabbit hole and prompting a flurry of studies. Lo and behold, oxytocin is intimately involved in muscle growth and recovery.

When we think about muscle aging, there are a few hallmarks:

  • A deficiency or slowing down of muscle regeneration (after an injury or an acute stress, like exercise)
  • Muscle atrophy or wasting, which is often called sarcopenia

It does seem that oxytocin is involved in the repair and maintenance of skeletal muscle and that it declines as we age, putting us more at risk for sarcopenia.

For my dark-roast Bettys, it also seems that oxytocin directly acts on muscle stem cells and activates pathways for muscle regeneration. UM… HOW COOL IS THAT?!

HOW

So there is a lot we still do not understand about oxytocin and its role on muscle. Perhaps down the line we might see peptide therapy available beyond its current scope of use.

Currently, we give oxytocin to women in labor, and there is some promising research for depression and psychological well-being in older adults. I’d like to see it available in the way we are seeing hormone therapy available for women in perimenopause.

While we wait for that, how about we adopt an oxytocin-rich way of living? If not for anything but those gym gains…😉

This is intensely personal, but to drive up oxytocin, you need to feel bonded to others, you need to feel safe, and you need to feel joyous.

I would start by making a list of activities, people, and things that make you happy—not just happy but better.

Here are a few idea starters from my own life that bring me immense joy to help you begin to orient joy in your own life:

💪 Lifting weights and feeling like I’ve won the day

😊 Cross-country skiing (my face once got frozen in a permasmile!)

☕️ Small delights like a morning cappuccino with extra foam and a Baci chocolate

🗓️ A date night on the calendar that I get to look forward to

🛏️ Making my bed in the morning

🎤 Leaving a 4-minute audio note to my friend and waiting for her equally long and detailed audio note.

🎶 Belting out a Lewis Capaldi song (current favorite: Someone You Loved)

😮 Spilling the tea / not holding back on current health topics with my friend (and chiropractor) at our weekly adjustment sessions

😢 Crying after a massage (tell me I’m not the only one?)

🗣️ Crushing my language learning in Duolingo

🛒 Going grocery shopping and organizing my fridge with glass Tupperware

🧴 Oiling up my hair, wrapping it in leggings, and having the time to do an extended evening skincare routine

💓 Orgasms!

NOW

Think about some of the activities in your life, past or present, that delight and tickle your soul. Perhaps it’s something you used to do that you really enjoyed that got lost in the busyness of life? Or something you would like more of—more physical activity, or more time spent with family, friends, or a pet?

The second step, of course, is to chase after it.

As I said in a previous newsletter, in life, you don’t get what you deserve; you get what you fight for.

In this case, fight for your joy.

Fight for your oxytocin.

What I Recommend

Unlock Deeper Sleep & More Energy

During perimenopause and menopause, you know how elusive good sleep can be. Between fluctuating hormones, increased stress, and the metabolic shifts happening in our bodies, deep and restorative sleep can seem impossible. And let’s be honest—when sleep is off, everything is off. Weight gain that won’t budge, brain fog, headaches, muscle mass loss, unpredictable appetites, low energy… sound familiar?

I’m always looking for effective, science-backed tools for myself and my Bettys. I’m excited to share my experience with Luna by Somavedic—a device that has made a noticeable impact on my sleep. Read about it HERE.

  • Intrigued? Visit Somavedic to get 10% off Luna (the pretty blue/purple color). At checkout, be sure to use the code DRSTEPHANIE for Luna or any other model.
  • BONUS! Somavedic also offers a 60-day money-back guarantee, so you can try this technology and be sure it’s the right device for you.

Meet Your Protein Goals

With Protein Powder—Many of my Bettys ask about protein goals, how to calculate what they need, and what to eat to reach their daily goal. While whole-food choices are great, protein powder can provide an additional boost.

I’m a fan of Equip Foods’ grass-fed beef isolate Prime Protein, which provides complete protein and is nutritionally equivalent to 4 oz of grass-fed beef. And without whey, it’s less likely to cause gastrointestinal problems. I appreciate Prime Protein’s simple ingredients and versatility:

  • Recipe possibilities (hot or cold) are endless, with eight flavors (including one-ingredient unflavored).
  • Blends well with no powdery or gritty texture.
  • Contains zero allergens (like soy, dairy, egg, or whey).
  • No added chemicals, fillers, binding agents, or artificial coloring or sweeteners.

Mark your calendar for the Equip Foods Prime Protein Valentine’s special Feb. 17-21! Here’s what to do starting on Monday to B1G1 40% off.

  • Go to equipfoods.com and add one bag of chocolate Prime Protein and one bag of any other flavor (yes, it can be chocolate again!) to your cart as a one-time purchase.
  • Use code DRSTEPHANIE, which will auto-apply 40% off to your second bag.
  • New and repeat customers are eligible for this deal.

With Meat Sticks—Make snacking easy! Paleovalley offers terrific-tasting meat sticks that are simple & portable for your whole family.

  • Click HERE to save 20% off sitewide. That means meat sticks and anything else that strikes your snack fancy.
  • The discount will be auto-applied at checkout. Save through Feb. 28.

Health Optimisation Summit Comes to Austin

It’s official! I’m speaking at the Health Optimisation Summit in Austin, Texas! I'll be talking about perimenopausal strategies like muscle, meals, and stress management.

Europe’s biggest health event lands in Austin on April 12-13. You'll hear game-changing health insights from nearly 40 industry-leading experts covering topics from biohacking and nutrition to functional and preventative medicine.

Spend two full days at the Palmer Events Center surrounded by Paleo-inspired wisdom, innovative health tech, and a community that feels like family.

If you purchase your ticket now and use code DRSTEPHANIE, you'll save 10% on VIP or General Admission.

EVEN BETTER! Premium Membership

DON'T MISS OUT! Join other like-minded Bettys in a community where you can get exclusive access and resources.

  • Early and ad-free weekly BETTER! podcasts.
  • Post-podcast commentary.
  • Insights from the guest discussions coupled with recommendations you can use to build habits and routines that support your goals.
  • “Ask Me Anything” episodes.
  • “Dr. Stephanie SOLO” shows.
  • Bonus content.
  • Exclusive discounts on favorite brands.

Subscribe HERE to find a membership option that fits your budget.

Reclaim Your Energy and Vitality with Cold Water Therapy

Posted on by stephanie-estima

If you’re navigating the rollercoaster of perimenopause and menopause, you know how disruptive the hormonal shifts can be in all areas of your life. From stubborn weight that won’t budge to brain fog and restless nights, the symptoms you’re likely experiencing during this time can feel overwhelming.

One thing I hear consistently from the Bettyverse is that women in their 40s and beyond are looking for real solutions that make a real difference.

Cold water immersion (or cold plunging) isn’t just for the elite athletes or biohackers you see all over social. It’s an incredible tool for women going through hormonal changes.

How Cold Eases Perimenopause & Menopause Symptoms

Midlife hormone shifts, especially the decrease in estrogen and progesterone, affect everything from your skin’s collagen production to how you sleep and manage stress. Cold plunging supports your body through these changes in many ways:

  • BETTER SLEEP: One of the most frustrating symptoms of peri & meno is disrupted sleep. Cold water immersion helps regulate your body temperature, making it easier to fall and stay asleep. It activates the parasympathetic nervous system, calming your body down and promoting deeper, more restful sleep.
  • SHARPER FOCUS & MENTAL CLARITY: Brain fog is a common complaint, and cold therapy increases blood circulation and reduces inflammation, helping to clear away the fog and sharpen your focus.
  • BOOSTED ENERGY & IMPROVED METABOLISM: If you’re feeling sluggish, cold water immersion offers a natural energy boost by increasing blood flow and stimulating the release of norepinephrine and endorphins. It also helps with metabolism, making it a valuable addition to your weight management efforts.
  • MUSCLE RECOVERY & REDUCED INFLAMMATION: Whether you’re working out or dealing with the physical toll of daily life, cold therapy reduces inflammation, eases sore muscles, and helps your body recover faster.

You’ll want to start slowly with 3x a week, 3-4 minutes per session. (If that’s too much at first, take it even slower with 1-2 minutes and work your way up.) The ideal water temperature for women is about 10C-16C / 50F-60F.

In just a few minutes each week, cold therapy can help you feel more like yourself again by improving sleep, sharpening your focus, boosting energy, and helping your body recover faster.

Click HERE to learn about Coldture barrels and tubs, and use code DRSTEPHANIE to get an exclusive discount.