x
Site Logo

Tag: muscles

Mini Pause #108 | My boys get this. I didn’t.

Posted on by stephanie-estima

This week, something clicked for me in a way I can’t unsee.

I was watching my teenage boys talking about their workouts. One is all about “curls for the girls,” and the other is working on perfecting his squat form… and I had this sudden gut punch of realization:

They are being encouraged to grow. They’re being taught to build, fuel, and take pride in watching their bodies change.

I got a pang of grief for little Steph, and all of my boys’ female peers who didn’t get this memo.

When I was their age, I was counting out nine almonds for a snack.

Measuring grapes.

Believing that smaller meant better.

That’s when it hit me: the fitness industry gave boys permission to expand and taught girls to disappear.

That conditioning didn’t stay in adolescence. It followed us into midlife, and most of us are still paying the price.

WHAT

When we were sixteen, we should have been chasing strength.

We should have learned what it feels like to push, to eat, to recover, to grow. But instead, we were told to stay small.

Boys were encouraged to celebrate and feel the JOY of their bodies responding to effort.

Girls got fear.

Women were robbed of the most formative training phase of life:

Learning what muscle feels like

Watching strength accumulate

Experiencing hunger as information, not moral failure

Building connective tissue and bone while hormones were supportive

So here we are, decades later, trying to build muscle and bone in our 40s and 50s… and maybe for the first time… without the hormonal runway we were meant to have at fifteen.

And then what do we hear?

“I don’t want to get bulky.”

That sentence didn’t come from biology. It came from a lifetime of conditioning.

That muscle growth is masculine. That tissue is dangerous. That strength wasn’t for women.

It makes me feel so many things. Sadness, anger… and a righteous desire to kick some ass at the gym.

Because strength training isn’t just about lifting weights. It’s about reclaiming something that was stolen from us: the right to take up space. That should have been ours all along.

Midlife strength is emotionally loaded for women because we missed out on the developmental milestone of celebrating our pride. Our appetites. The satisfaction of watching our bodies respond.

It’s radical to unlearn shrinking and trust growth. It feels foreign, but I promise you:

Muscle is not the enemy. It’s structure. It’s posture. It’s confidence you don’t have to perform.

HOW

This week on the podcast, I talked with Dr. Doug Lucas about what’s silently sabotaging women’s strength and bone health – and it’s not your hormones.

It’s the 1100-calorie trap.

So many women (and Dr. Lucas agrees… nearly 100% of his osteoporosis patients) are living in a chronic caloric deficit.

And here’s what that does:

When your intake is too low, your body can’t build.

You lose muscle. You lose bone. You lose resilience.

Your body stops prioritizing growth and shifts into survival mode.

The tragedy is that most women do this in the name of “health.”

They’re lifting, walking, doing the right things, but starving the very system they’re trying to strengthen.

In biological terms, you’ve tipped too far toward catabolism (breakdown) and never give yourself enough substrate for anabolism (building).

That balance between breaking down and rebuilding is where true longevity lives.

NOW

Your assignment is to start reclaiming your right to build – muscle, bone, confidence, energy.

Here’s where I’d start:

Eat enough to build. Food is raw material, not moral currency.

Lift progressively. Your bones, joints, tendons, ligaments, and posture depend on it. (If you need structure, LIFT will guide you step-by-step.)

Rest intentionally. Recovery is where adaptation happens.

Reject shrinking. Every time you nourish and train for strength, you’re rewriting the story the fitness world gave you.

We may have missed our teenage bulk, but it’s not too late to invest in the wisdom, purpose, and freedom to grow that midlife offers us.

Maybe we’re not teenagers anymore.

But we are Queenagers.

And the new rite of passage isn’t fitting in, but it’s filling out the life we want.

So tell me, Queen… are you ready to build something?

 

🌟 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 #91: How to make sure you’re mobile after 70

Posted on by stephanie-estima

TL;DR

Knee osteoarthritis (KOA) is the most common site of osteoarthritis and a leading cause of disability in older adults.

It is something we MUST consider when we are trying to balance strength and hypertrophy gains with recovery and mobility.

If your knees can predict the weather (or you want to make sure they never do)… this Mini Pause is dedicated to you.

We're talking prevention strategies that actually work, like strength and aerobic training, balance and rehab, weight management, and evidence-backed supplements. PMC

We just got through Canadian Thanksgiving (yeah, it's in October for us) and on my list of things to be thankful for… my knees.

Seems weirdly specific, maybe, but the knees are where women start to notice those whispers of midlife. It starts with stiffness when you get up… then clicking after a long day… then a dull ache that shows up on your way up the stairs.

I want you to treat those whispers like screams.

Your knees are begging for attention. Not punishment. Not restriction. Not pushing through.

And no Betty is giving up running and squatting forever. Not on my watch.

We're training smarter. Recovering better. And protecting your foundation so you can keep moving powerfully for decades to come.

WHY

Knee osteoarthritis is not just “wear and tear.”

It's a whole-joint disease that affects cartilage, bone, synovium, and the muscles that hold it all together.

I have treated countless geriatric patients, and KOA is tied only with rheumatoid arthritis for the most devastating diseases I've seen.

It's quiet at first… but over time, KOA destroys structure and function.

The data will blow your mind.

Globally, osteoarthritis affects hundreds of millions of people. The knee is the biggest culprit.

Planning to live past 70? It's one of the leading causes of disability. The Lancet

But here's the truth: You have more control than you think.

Weight Reduction & Strength Training

For every pound of body fat lost, you reduce knee joint load by FOUR POUNDS. Lose 10% of your body weight, and you're completely changing your future mobility. PMC

Muscle is medicine.

Strength training protects the knee joint by supporting the muscles that stabilize it… quads, hamstrings, calves, and glutes.

Now, I know losing fat is easier said than done. Do you feel like you've tried everything in the book with no success?

I've got 2 options locked and loaded for you:

1. YES
This is my 9-week LIVE coaching program. Every week, you, me, and a group of fellow women in midlife get together to dive into nutrition, strength training, and recovery. The program is geared specifically toward women who have tried every trick and hack and are ready to go into what the research shows.

2. LIFT
The other major lever in your control is your muscle size and strength. LIFT helps develop those quads, hamstrings, calves, and glutes… all which directly influence knee mechanics and support.
LIFT prevents sarcopenia and whole-body inflammation with it's form-focused and joint-friendly strength training. PLOS

Supplements

Supplements can help, but not everything is backed by promising evidence. Here's what I'd recommend to help with KOA specifically:

  • Curcumin (500-1000 mg/day): Modest pain and function improvements. Talk to your doctor if you're on blood thinners. ScienceDirect
  • Hydrolyzed collagen (5-10g/day): Small to moderate pain improvements. PMC+1
    • My fave is Equip. Use code BETTER for 20% off your first purchase.
  • Omega-3 (EPA/DHA): Systemic inflammation support, but truthfully, the results are mixed for KOA. PMC+1

Rehab: Vibration Plates

Y'all know I love my vibration plate (code DRSTEPHANIE, if you're interested), and it has been my bestie in rehab and prehab since my clinic days.

Adding whole body vibration (20-40 Hz for 5-10 minutes, 2-3x/week) to exercise improves pain, function, and quad strength compared to exercise alone.

The takeaway is that you have to already be exercising and strength training FIRST. WBV amplifies (not replaces) your gains in the gym. PubMed

HOW

Here's what I recommend – and what I do myself – to keep those knees healthy:

Step 1: Strength Training (2-3x/week)
Join LIFT! I am shamelessly and not shamelessly (sorry not sorry!) saying this program will change your life.

I don't care if you're a beginner or an advanced lifter. This is the full-body 4-day split program I use to this day. It will build strength EVERYWHERE, and give you what you need for your quads, glutes, hamstrings, and calves – they all influence knee load and stability.

Bonus points (which are included in LIFT): Add in hip abductor work. Aside from giving you a killer peach in jeans, strong hips protect knees.  OARSI Journal

Step 2: Aerobic Training (3-5x/week, >150 minutes total)
Opt for low-impact. Think cycling, walking intervals, or aquatic exercise. It all counts. Personally, I do bike sprints 1x/week, and do a longer ride 1x/week and love this for women in midlife. PubMed

Want to mimic my home gym? Get $100 off your Carol Bike with code DRSTEPHANIE and an exclusive offer on your Walking Pad with code DRSTEPHANIE.

Step 3: Balance and Neuromuscular Work (2-3x/week, 10-15 minutes per session)
A little goes a long way to improve motor coordination, joint control, balance, and, yes… confidence (that you're not going to fall on your ass).

Try narrow-stance weight shifts, tandem stands near a counter, step-over, and mini-lateral lunges. Start with eyes open and progress to eyes closed. PMC

Step 4: Daily Mobility (10 minute doses)
Simple moves show big results. Try these:

Heel slides (flexion): 10-15 reps
Knee extension props (towel under heel): 2×60 s
Calf wall stretch, knee straight and bent: 2×30 s each
Hip flexor stretch (half-kneel): 2×30 s/side
Seated tibial rotations (gentle): 10-15 reps
Patellar self-glides (if comfortable, patella relaxed, light skin glide): 30-60 s each direction. PMCPubMed

Step 5: Vibration Plate (in addition only)

Start 20-30 Hz with soft knees.
Do semi-squat holds, calf raises, and wall-supported mini-lunges.
Stop if you feel dizzy or if pain increases. PMC

NOW

Knee osteoarthritis doesn't happen overnight, but prevention does.

Your knees carry you through every workout. Every walk. Every moment of your life.

Move… lift… nourish… do everything you can to protect your knees, and you are setting yourself up for a healthier future.

Need guidance? I got you.

I created LIFT (strength-training program) and YES (full midlife framework that includes LIFT) to help women in midlife build muscle, manage recovery, and protect joints for the decades ahead.

On behalf of your knees, thank you for getting started.

 

In strength and science,

Dr. Stephanie

 

P.S. This is general education, and not personal medical advice. If you have red-flag symptoms (locking/giving-way with falls, fever, hot/swollen joint, rapidly worsening pain), recent surgery, or significant comorbidities, seek clinician guidance before starting.

P.P.S. Know someone with Knee OA that can benefit from this? Forward this email to them!

WHAT I LOVE THIS WEEK

Apollo: The Wearable that Calms Your Nervous System

Let's get one thing straight: your nervous system runs the show.

Anxious? Wired? Can't sleep… it's not you. It's biology.

Apollo Neuro is a wearable that uses gentle vibrations to cue your parasympathetic nervous system – the calm, rest, and repair side of your stress response.

Think of it like strength training for your stress. Over time, your body learns how to come back to balance faster, with less cortisol and more calm.

Clinical studies show Apollo improves heart rate variability (HRV), lowers stress hormones, and boosts serotonin and dopamine. Translation: better sleep, steadier moods, and a more resilient YOU.

I wear mine when I'm working, before bed, or when I feel that squirrel in my brain start tap dancing.

Within minutes, I can feel my body exhale and release.

Give your nervous system a reset and try Apollo Neuro risk-free for 30 days. I know you'll feel the difference.

Use code BETTER for $90 off.¹

Equip: The Collagen Your Midlife Body Craves

Forget the hype. Collagen is a structural must-have.

By midlife, we lose about 1% of our collagen every year… which means less elasticity, weaker joints, and a gut that needs support.

I use Equip's Grass-Fed Collagen for 15,000 mg of pure bovine collagen from pasture-raised US cows. No fillers. No junk. Just results.

Clinical research shows daily collagen supports bone strength, joint comfort, gut health, and skin resilience. Most women notice real changes in 4-6 weeks.

Betty, your body is 30% collagen. Let's keep it that way. Equip helps you rebuild what time tries to take away. One scoop at a time.

Use code BETTER for 20% off your first purchase.2

Fresh Pressed Olive Oil: Are You Sabotaging Your Health with Olive Oil?

Hard truth: Most olive oil in North America is old, oxidized, or outright fake.

Six months after harvest, olive oil loses the polyphenols that make it so heart-healthy and anti-inflammatory.

Harvard researchers showed just half a tablespoon of quality EVOO can reduce heart disease by 19%, cancer by 17%, and dementia by 29%. But only if it's FRESH.

That's why I only use T.J. Robinson's Fresh-Pressed Olive Oil.

It's lab-certified, 100% pure, and harvested from small family farms at peak ripeness. (The harvest date is even on the bottle, so you know exactly what you're getting.)

The first difference you'll notice is the taste… bright, peppery, and alive. The second difference you'll feel in your body.

Try a $39 bottle for just $1 (shipping).3

 

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

1.$90 off auto-applied with the link or use code BETTER. Taking orders and shipping within the United States, Canada, Europe, and Australia. Terms and conditions may apply.

2. Equip ships everywhere! Shipping times are variable based on location. Code BETTER works for first-time orders or first subscription. Terms and conditions may apply.

3. No-commitment, 100% money-back guarantee. Terms and conditions may apply.

 

Mini Pause #89: PEACE & LOVE for your ligaments

Posted on by stephanie-estima

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

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

WHY

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

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

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

HOW

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

Progressive Loading, but Slowly

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

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

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

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

Nutrition

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

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

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

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

Post-Injury

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

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

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

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

PEACE & LOVE, not RICE

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

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

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

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

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

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

The Midlife Caveat

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

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

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

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

NOW

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

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

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

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

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

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

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

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

  • Plyometrics & Deceleration

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

  • Balance and Proprioception

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

  • Movement Quality

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

  • Nutrition

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

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

 

 

Sending you PEACE & LOVE,

Dr. Stephanie

WHAT I LOVE THIS WEEK

My Secret to Maintaining Skin Health As I Age

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

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

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

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

References:

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

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


Qualia Stem Cell

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

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

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

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

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

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

Electrolytes Are Essential for Midlife Women

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

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

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

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

Your midlife body deserves better hydration.

Try LMNT now.³

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

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

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

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

 

Mini Pause #72: Resting For Gains: It’s Not Lazy OR Optional

Posted on by stephanie-estima

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

Proper recovery isn't lazy, and it certainly isn’t optional—it's essential for women in perimenopause and menopause. Especially if you are chasing muscle. Understanding muscle repair and prioritizing rest will help you train smarter, harder, and healthier over time.

I find this is often the final piece to a woman really coming home to herself. We get SO excited about making gainz at the gym, getting all the pilates classes in, and punching out our HIIT. These are all incredible for your body. But… the key to feeling good in your skin?

REST.

WHY

Many women naturally resist rest and recovery, which is driven by a societal mindset of constant productivity.

The belief that our worth is tied to and dictated by our to-do list, how clean our house is, and that more effort and less downtime equals better results is deeply embedded. Still, it’s fundamentally flawed and serves only to keep muscle gains and your dream body a goal just beyond your reach.

Embracing rest and recovery allows your muscles, mind, and body to heal, adapt, and strengthen, enabling greater progress and preventing burnout.

WHAT 

For my Medium and Dark Roast Bettys who need to understand WHY they need to rest (I see you!), here’s how recovery works at a more granular level. It is my hope that understanding this will transform how you approach your training.

The Physiology of Muscle Repair:

  • Mechanical Tension & Inflammation:

    • When you lift weights and subject your muscles to enough tension, this triggers an adaptive inflammatory response—your body's natural repair system that makes the muscle stronger and bigger.

  • Cellular Cleanup & Repair:

    • Inflammation signals immune cells (like macrophages and neutrophils) to remove damaged tissue. Imagine Pac-Man going around and cleaning up all the pellets!

      • For my Dark Roast Bettys, this process is called “autophagy.” Muscle repair is one of the most effective ways we can naturally induce cellular cleanup in the body.

    • Satellite cells (muscle stem cells) are activated, multiply, and fuse with damaged muscle fibers, increasing muscle size and strength.

  • Protein Synthesis:

    • Proper nutrition, particularly protein, fuels muscle protein synthesis. This is when your body rebuilds and strengthen muscle fibers, making them more resilient.

  • Strengthening & Adaptation:

    • Repaired muscle fibers grow stronger, allowing for progressively heavier loads and greater endurance during your next session.

Why Rest Matters Psychologically:

  • Women often grapple with guilt or anxiety around rest, fearing it signifies laziness, worth, or lost progress. I get it— the whole world has hung our value around who we can help and how much we can do. However, you need to figure out what pace works for YOU and come to terms with the idea that you cannot grow muscle if your muscles never have a chance to remodel and rest in the ways I described above.
  • When we take a day (or two or three) off from training, we give ourselves the opportunity to miss it. Remember the saying “absence makes the heart grow fonder?” There is no better place to apply this than to a training plan. After a day or two off, you’ll be foaming at the mouth to get back at it.

Recovery is precisely where progress and growth happen. Without rest, muscles remain damaged, cortisol (stress hormone) levels remain elevated, and performance stagnates.

HOW

From simple to advanced, choose recovery methods that align with your lifestyle:

Simple (and free!) Recovery Practices:

  • Sleep: Aim for 7–9 hours nightly. Sleep profoundly influences muscle repair and hormone regulation.
  • Hydration & Nutrition: Prioritize hydration and protein-rich meals, especially post-training.
  • Walking & Gentle Movement: Low-impact movement boosts blood flow, delivering nutrients and oxygen to muscles.

Intermediate (and mostly free!) Practices:

  • Foam Rolling & Stretching: Releases muscle tension, improves flexibility, and enhances blood flow.
    • Visit my Amazon Storefront fitness section and check out the foam roller and yoga wheel.
  • Mindfulness & Meditation: Lowers stress, reduces cortisol, and enhances mental clarity for optimal physical recovery.
  • Contrast Showers: Alternating hot and cold water helps boost circulation and reduce inflammation.

Advanced Practices (will require investment):

  • Sauna & Cold Plunges: Heat therapy boosts growth hormone and reduces inflammation, while cold immersion reduces muscle soreness and enhances recovery.
    • Check out the infrared sauna models (I love my mPulse!) at Sunlighten and use code DRSTEPHANIE to get an exclusive discount.
  • Massage Therapy: Professional massage can break down adhesions, reduce soreness, and improve recovery speed.
  • Red Light Therapy: Enhances mitochondrial function, reduces inflammation, and speeds muscle recovery.
    • Check out my favorite red light panels at BON CHARGE and use code DRSTEPHANIE to get 15% off any size.

NOW

➡️ Choose one new recovery practice this week. Notice the improvement in how you feel physically and mentally during your next workout. Remember, rest isn't passive—it's a proactive step toward strength, health, and sustainable progress.

➡️ You deserve to recover just as hard as you train. Queens rest. They don’t run themselves into the ground just for the sake of doing so.

➡️ Let rest fuel your strength.

What I Recommend

HOW TO RETHINK YOUR PROTEIN GAME FOR FASTER, BETTER RESULTS

Most women in midlife recognize the need for more protein, but often lack guidance on how to incorporate it into their diet in a way that supports their changing metabolism, energy levels, hormones, and body composition.

Spoiler alert! It’s not just about piling on more chicken breast or counting grams. It’s crucial to understand protein efficiency—and why not all sources are created equal, especially as estrogen levels begin to decline.

If you’re aiming to build strength, stay lean, and feel radiant in your 40s, 50s, and beyond, there’s one source of protein I’m obsessing over lately that checks every box: it’s ultra-lean, insanely nutrient-dense, and comes with a surprising list of benefits for your mood, skin, metabolism, and even hormone support.

Bonus? It’s ethically harvested and helps restore a fragile ecosystem. Curious yet? You should be! → Read my new article to learn about this terrific protein source and how to use it to your advantage.

(And for my impatient Bettys, go directly HERE to get this goodness for yourself.)

ORAL PEPTIDES CAN TRANSFORM YOUR MIDLIFE WELLNESS

Have you explored oral peptides yet? I’ve tried LvlUp Health products over the past few months and found their innovative formulations to be particularly effective, especially BPC-157.

  • Start your day with BPC-157 to support gut health and reduce inflammation—two common midlife concerns.

  • For cognitive clarity during those “brain fog” moments, the NAD+ formula helps revitalize cellular energy production.

  • And for longevity, the Glutathione complex is the ultimate antioxidant support when your body needs extra defense against aging.

These science-backed solutions work synergistically with your body's natural processes, no needles required! Visit lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE to save 15% off the formulas that are right for you.

FEELING WIRED, TIRED, OR MOODY? THIS DEVICE CHANGES EVERYTHING.

You’ve heard me say I’m nerdy about science and am all in on geeky magic. That’s why I love the Apollo device; it’s the best of both! It has the proven ability to quickly put your body into a deep meditative state, without requiring you to meditate or carve out additional time for relaxation. You can use it anywhere, at any time.

Simply strap the Apollo to your wrist or ankle and go about your regular routine—working, working out, doing chores, being a Mom taxi, cooking dinner, getting your busy mind to fall asleep, and so on.

The device’s gentle, inaudible frequencies will “switch” your vagus nerve on and guide your body into parasympathetic recovery mode, helping you wake up, focus in, calm down, and doze off. Learn more at https://apolloneuro.com/drstephanie and use code DRSTEPHANIE60 to receive a $60 discount.

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

Mini Pause #71: Why Are Women So Afraid to Build Muscle?

Posted on by stephanie-estima

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

Women often shy away from muscle building due to misconceptions around bulkiness and outdated beauty standards.

We unpack where this came from, why being skinny is not a good look in midlife (and beyond), and why this can be detrimental to our health as we age.

Strong>>>Skinny!

WHY

The pursuit of being “small”—primarily through excessive cardio—can lead to detrimental long-term health effects, especially as we age.

Being small in midlife—if I may be so frank—is just not a good look.

But prioritizing muscle isn't just about aesthetics; it's essential for your health, longevity, and overall quality of life.

The bulking myth continues to persist, and I see it taking many different shapes: even in the new wave of women embracing weights, we still see women eating small quantities of food, doing too much cardio, and shying away from lifting heavier weights or muscle growth.

I had a woman on Instagram tell me recently that building muscle means we have to eat soooooo much food!! If we just focus on strength, then you can have strong muscles, but they won’t be big!

😳 I found this incredibly bizarre and alarming. What is wrong with full, round, juicy muscles on a woman?

What is wrong with eating to give your muscles a reason to grow?

And then I realized it's the fear of being too big / too bulky / too much, but it has presented now as a different form.

WHAT 

1. Misguided Beauty Standards: Today's mainstream beauty ideals, heavily influenced by media and celebrity portrayals, rarely showcase women with pronounced muscle definition.

Popular culture often celebrates being skinny with minimal muscle visibility, reinforcing the idea that muscles detract from femininity. We see it on trashy magazine covers, the “before” and “afters,” or when medications like GLP-1s are intentionally mismanaged.

This widespread portrayal of skinny over strong contributes significantly to misunderstandings about what a truly healthy, strong female body can and should look like, leading many women to undervalue strength training and muscle development.

I personally want my glute-sized shoulders and a quad sweep that makes grown men weep. I LOVE it when I can see my muscles. I have a few goals in life: be a better mother to my kids, learn to perfect a winged eyeliner, and to be jacked and tanned.

All still a work in progress. 😉

2. The Bulk Myth: Many women fear becoming bulky from strength training.

The irony, of course, is that this is so very unlikely for 98% of the female population. Building significant muscle mass is extremely challenging for women.

Women naturally produce significantly lower levels of testosterone, the primary hormone responsible for muscle growth, compared to men.

Additionally, while essential for health, female hormones like progesterone don't significantly contribute to muscle hypertrophy.

Muscle building in women typically results in improved shape, enhanced strength, and vital protection for bones and joints—not bulkiness. I have been trying to get jacked naturally for years now—and it hasn’t happened yet… although a gal can continue to dream!

3. The Language Trap: Common phrases like “long and lean” or “toned” misrepresent how muscles actually function and adapt.

Muscle length is genetically predetermined, with specific origin and attachment points on the skeleton that remain constant throughout life.

Training can and will certainly influence muscle strength, overall size, and visible definition by affecting muscle fiber thickness and body fat levels.

However, NO exercise or stretching can physically elongate muscle beyond its genetically set parameters. Understanding this helps dispel myths that often discourage women from engaging in effective strength training.

And don’t even get me started when I hear “long, lean, and toned” all together in one sentence!

4. Muscle as a Long-Term Investment: Unlike rapid fat-loss strategies, building muscle is a gradual and strategic process that requires:

  • consistent strength training;

  • proper nutrition, including sufficient protein for muscle repair and growth;

  • balanced carbohydrate intake for energy;

  • adequate healthy fats for hormone production;

  • quality sleep for optimal recovery’

  • targeted supplementation to address specific nutrient gaps;

  • and diligent stress management practices;

… all sustained consistently over years. Building muscle is a game of centimetres. It is energetically expensive to build more muscle, and we must have the proper environment to maximize this.

5. The Consequences of Muscle Loss: Ignoring muscle strength leads to numerous health risks, including:

  • Decreased bone density: Muscles stimulate bone growth and strength through load-bearing activities, helping to prevent osteoporosis and reducing fracture risks as we age.

  • Poor glucose regulation: Muscle tissue plays a crucial role in glucose uptake and metabolism. Losing muscle mass can significantly elevate the risk of insulin resistance and type 2 diabetes.

  • Loss of proprioception: Reduced muscle strength and joint mobility impair proprioception (the body’s ability to sense its position and movement in space), heightening the chance of falls and related injuries.

  • Weakened immune function: Adequate muscle mass and regular resistance training support immune health by promoting anti-inflammatory responses and enhancing overall resilience.

  • Compromised mental health: Muscle strength is closely linked to cognitive function and mental well-being. A decline in muscle mass and strength can negatively impact mood, cognitive clarity, and overall mental health.

6. Cardio's Impact on Muscle: Excessive cardio elevates cortisol, adrenaline, and norepinephrine levels, creating a prolonged catabolic state.

Cortisol, a stress hormone, signals the body to break down muscle protein for energy, particularly during extended periods of physical stress or calorie deficits.

Additionally, elevated adrenaline and norepinephrine can further amplify this catabolic effect by promoting the mobilization of muscle glycogen and amino acids, ultimately leading to decreased muscle mass and compromised muscle preservation.

HOW

💪 Prioritize Resistance Training: 

  • Include regular strength workouts focusing on progressive overload, so you’re gradually increasing the weight, sets, or repetitions to challenge your muscles and stimulate growth continuously.
  • Emphasize compound movements like squats, deadlifts, presses, and rows to maximize muscle recruitment and efficiency.
  • Think of resistance training as the kind of person you want to marry and have a long-term relationship with. You’re in it for the long haul, through it all, through thick and thin.

🚴🏻‍♀️ Do Strategic Cardio: 

  • Opt for brief, intense cardio sessions (e.g., sprints or high-intensity interval training) 1–2 times weekly to support muscle growth rather than hinder it. Short, intense cardio sessions help improve cardiovascular fitness and metabolic function without creating prolonged stress that can lead to muscle breakdown.
  • For the fun step or Zumba classes, bike rides, or other Zone 2/3/4 activities: date them. They are super fun and novel, and you can switch them up to your heart’s delight.

💋 Rethink Beauty Ideals: 

  • Embrace strength as beauty, and being strong over skinny.
  • The benefits of muscle long-term include improved bone density, joint health, metabolic rate, and functional independence, ultimately contributing to a higher quality of life and better aging outcomes.

NOW

➡️ Audit Your Routine: Replace excessive cardio with balanced strength training and targeted cardio sessions.

➡️ Nutrition Adjustments: Ensure adequate protein and carbohydrate intake to support muscle growth.

➡️ Consistency: Adopt a long-term mindset, understanding that muscle growth is a slow and steady process. It is more important to be consistent than it is to have the “perfect” routine.

What I Recommend

MIDLIFE WEIGHT CHANGES? CORRECT THIS HIDDEN MINERAL GAP NOW.

Do you struggle to lose weight, despite following a healthy diet?  It's because our food has changed a lot over the past 70 years! Fruits, veggies, and other whole foods aren’t as nutritious as they used to be and are deficient in essential minerals, directly related to pesticide use and farming practices. And when you’re short on minerals, weight loss gets a lot harder. There are two reasons: metabolism and hormone balance.

  • To learn more about minerals and how they can support weight loss in midlife, read my new article here.
  • BONUS! BEAM Minerals is offering 25% off site-wide, through May 26. Go to beamminerals.com/BETTER and use code MEMORIAL25 at checkout.

💥 KICK OFF SUMMER WITH SPECIAL DISCOUNTS

BiOptimizers: Maximize every meal—digest better, absorb more, and feel the power of next-level enzymes and magnesium.

  • 20% off site-wide through May 27; use code ESTIMA at checkout

  • Link HERE

BodyBio: Midlife game-changer: balance your omegas, fight inflammaging, and feel the relief.

  • 20% off unlimited use sitewide through May 27; discount auto-applied at checkout

  • Link HERE

BON CHARGE: From effortless beauty boost to recovery tool, explore red light therapy options that fit into your morning scroll or post-workout stretch.

  • 25% off sitewide through May 26; discount auto-applied at checkout

  • Link HERE

OneSkin: One powerhouse peptide, discovered by women and backed by science—this is skincare and haircare that actually works in midlife.

  • 15% off through May 26; use code DRSTEPHANIE at checkout. PLUS, choose your free travel-size gift:

    • Spend $125, get 1 free travel-size item (up to $42 value)

    • Spend $215, get 2 free travel-size items (up to $80 value)

    • Spend $275, get 3 free travel-size items (a $117 value)

  • Link HERE

Qualia: From energy-boosting NAD to inflammation-fighting senolytics for longevity to helping you get the sleep your body needs—these smart supplements do it all.

  • Up to 75% off through May 26; use code STEPHANIE at checkout. PLUS, FREE Gift Eye Mask. (This offer applies to the first shipment of subscription orders.)

  • Link HERE

Sunlighten: Sweat smarter—glow, recover, and recharge in an infrared sauna. It's the best health investment I’ve ever made.

  • Get up to $1,700 off + FREE shipping through May 31; use code DRSTEPHANIE at checkout

  • Link HERE

‼️ Want these discounts all in one place for the holiday weekend? Download the PDF!

SUMMER HYDRATION FLAVOR BURST

🍋 Lemonade that checks ALL the electrolyte boxes? Yes, please! I’m loving the new Lemonade Salt flavor from LMNT. It just debuted and is available for a limited time. Grab this new flavor at drinklmnt.com/drestima and get a free Sample Pack with your purchase!

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

Mini Pause #36: Molecules of Hope: How Movement Releases Them

Posted on by stephanie-estima

Movement can help you feel hopeful. Find out how it prompts your internal pharmacy

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

Contractions of skeletal tissue releases a symphony of proteins and peptides from the muscle, and osteocalcin (a protein hormone) from the bone, to improve mood, affect, sleep, exercise endurance, exercise capacity, neurotransmitter synthesis, and regulate blood glucose in an insulin-independent manner.

We lovingly call them the molecules of hope. And you can recruit this endogenous pharmacy whenever you move.

WHY

It can sometimes seem like it is a crazy time to be alive. Bizarre presidential debates, social media censorship, ongoing wars, and untold lives sacrificed under the guise of “healthcare,” can seem overwhelming and hopeless, and you may feel like you have no power over your future or the issues you care about.

Except you do.

You may not be able to sway a swing state to align with your views, or stop a war in a country thousands of miles from you, or even convince your aunt that her medicine cabinet of antidepressants, statins, and blood pressure medications is not healthcare but disease management instead.

But you can control what you do, how you show up, and how you act in YOUR life. That’s what you truly have agency over.

All of us actually have our own internal 24-hour pharmacy of drugs that modify key brain centers involved in cognition strategy and executive function. These “drugs” make us more resilient to stress and have mood altering effects that induce hope and peace in our body.

This pharmacy contains the molecules of hope. And all you have to do is move to release them.

WHAT

Every time you contract skeletal muscles, they spill proteins and peptides into the bloodstream that get into the brain.

Collectively known as myokines, they are a subset of the immune system that work directly on the hippocampus and the prefrontal cortex that support creativity and problem solving. They help brighten your mood and, as their name suggests, render hope.

But it doesn’t stop at our muscles!

Our bones get in on the action, too.

When we are exercising, our bones will release a hormone called osteocalcin. Osteocalcin is the 10th most abundant hormone in the body, and it has wide-ranging systemic effects.

Some of osteocalcin’s key features:

  • It’s able to regulate metabolic processes like disposing of blood glucose in an insulin-independent manner.
  • It’s responsible for steroidogenesis, most notably testosterone.
  • It’s responsible for neurotransmitter synthesis.
  • It promotes an increase in exercise capacity and exercise endurance.

First, can we take a moment to love up on how cool our musculoskeletal system is!

Movement can help us feel hopeful again. And hope is an important emotion. It is a uniquely human quality that cannot ever be replicated (sorry–not sorry–AI).

Hope is contained within our internal pharmacy of muscles and bones, and we can bring it to life whenever we want.

HOW

When life seems like it is dire, and you are losing hope, remember you can incite your body to work for you.

Any movement works. Lifting weights, going for a run, dancing, playing tennis, doing yoga, or walking around the block are all going to cause your muscles to contract. Movement also prompts the tensile forces (a pull or stretch) on the bones to initiate the release of myokines and osteocalcin.

NOW

Hold this idea: You are a hopeful, peaceful, and joyful person close to your heart and know you are her whenever you move. If things seem crazy at home, at work, in the world, control what you can control–your health.

There is hope. It’s right there within you. Whenever you need it.

Question of the Week

Q: As a chiropractor yourself, what are your thoughts on/research on, manual medicine for perimenopause and menopause. How does it help? What is the aim of treatment from your perspective and at what stage/symptoms should women be seeking out treatment?

Thank you to Mini Pause subscriber Alexandra for bringing up this perspective.

She also says, “Love reading all your newsletters here in the UK. Thanks for taking the time to consolidate it all.” I appreciate this feedback!

So much to unpack here, but I’d say generally, YES, chiropractic and manual medicine are great tools to help with mobility, recovery, joint health, disc health, and musculoskeletal health overall in perimenopause and menopause.

We know that generally women do start to experience more arthralgia and joint pain in their 40s and 50s, and manual medicine has an incredible database of high-quality literature showing reduction in pain, improvement in range of motion, and preservation of joint health.

I can also draw on my 20 years of clinical work to verify this has been my experience, too. After seeing tens of thousands of patients, I’ve found that most get better under chiropractic care.

In terms of outcomes, at the very minimum, a reduction of symptoms should be sought out, ideally with a complete resolution of them. The time frame in which this happens can vary widely. I’ve had patients feel better after one session, and others needing years for this to be true.

Think about it like building muscle. It is likely you're doing something after one session, but not enough to undo years of not training. And it will take a long time to make improvements in mechanics that have been fortified over several years.

I get adjusted every week to every other week. More when I’m stressed out.

YOUR TURN!

I’ll be answering your questions every week right here in the Mini Pause! Let me know what’s on your mind. I’ll be checking for both questions and feedback at support@drstephanieestima.com.

What I Recommend: Coldture

Submerging yourself in cold water triggers physiological responses in your body, such as constricting blood vessels and reducing inflammation and swelling. It also does a lot more:

  • Cold plunging aids muscle recovery for high-intensity exercise and endurance activities, and also muscle strength, muscle power, and jump performance.
  • Cold plunging stimulates metabolism by burning calories as your body brings your core temperature back to normal and liberates stored triglycerides from fat deposits to use as energy as you warm up.

I began cold plunging in a Coldture tub this past year. It’s been a terrific investment in my recovery practice, and I’ve noticed additional benefits like improved sleep and mental clarity, and an increase in overall energy. You can read my entire article about cold plunge specifically for women in Mini Pause #2.

Coldture (Canada’s #1 cold plunge therapy equipment company!) has several tub and barrel options. Start your Coldture journey at http://coldture.com/DRSTEPHANIE and save $200 on your purchase with the code DRSTEPHANIE.

Now Open: EVEN BETTER! Premium Membership Subscription

Members have immediate access to numerous content pieces, with more coming online. The membership benefits were designed with input and insights from my community of women. Here's what you'll find within the membership:

  • Early and ad-free access to the weekly Better! podcasts.
  • A downloadable action guide for each podcast episode.
  • Private “Ask Me Anything” episodes based on member questions.
  • Surprise guests and solo shows only for members.
  • My insights from the guest discussion coupled with recommendations you can use to build habits and routines that support your goals.
  • Bonus content beyond the podcast episodes.
  • Exclusive discounts for brands I love.
  • Being a part of a community with like-minded Bettys!

There are several introductory membership options to fit any budget. Subscribe HERE

P.S.

THE BETTER! PODCAST TURNS 5

In September 2019, I launched the “BETTER! with Dr. Stephanie Estima” podcast. Five years later, it's grown to more than 5.6 million downloads across nearly 400 episodes.

Every week I'm in my element (being my nerdy self) while interviewing industry experts and bringing you science-based education that you can use in your daily life. I've really dialed in the Meals, Muscle, Mindset, and (Peri) Menopause topics over the years, and you've responded with loyal listenership.

As a deeply heartfelt THANK YOU to all my listeners in the Bettyverse, I'll be featuring 5-year anniversary giveaways all month!

  • Our partners have generously contributed incredible products and discounts.
  • Signed copies of “The Betty Body” will be up for grabs.
  • Entries can be earned by writing book and podcast reviews.
  • And I'm inviting a small group of participants to a live call with me.

So how do you enter the giveaways? Watch for upcoming details throughout September.

  • Follow me on Instagram
  • Check your weekly Mini Pause
  • Look for direct emails
  • Subscribe to the EVEN BETTER! Premium Membership for member-only giveaways

As I grow, change, and evolve the podcast, I'm so, so appreciative that you're alongside me.

Mini Pause #25: Try MyoReps for a Time-Saving Strength Routine

Posted on by stephanie-estima

MyoReps: The Answer for Muscle Hypertrophy When You’re Short on Time

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

When you’re in a pinch for time, structuring your workout in MyoReps is an efficient way to build muscle. They are intense! And for the majority of the session, they work the muscle close to muscle fatigue. These were lifesavers for me on a recent trip to Europe where I was pinched for time, jetlagged, and needed to get in a good working session.

WHY

MyoReps add variety to your existing routine and keep you working out when your time constraints don’t allow for luxuriating in the gym.

The theory behind the technique is that it helps athletes to do more effective reps. This method puts the muscles under high metabolic stress to help with hypertrophy and increase muscle growth.

WHAT

MyoReps are designed to be high in intensity and short on time. Here’s the way they are typically structured:

  • Pick a heavy weight for your working set sufficient enough to approximate muscle failure. This means that by the end of your set, you might be able to–if asked–execute 1-3 more reps.
  • Wait 5-10 seconds.
  • Then start your second set. Do as many reps as you can until you’re approximately 1-3 reps from failure.
  • Wait another 5-10 seconds.
  • Begin set 3, again, aiming to do as many repetitions as you can until you fail.
  • Continue until you have executed your desired number of sets.

You can see with this shortened rest period that the accumulation of metabolites does not have sufficient time to clear, and the muscle does not have much time to recharge before starting up again. Beginning subsequent sets when the muscle is already fatigued provides a big stimulus for hypertrophy.

HOW & NOW

For your next upper body day (I do not recommend trying this with legs initially because of the sheer intensity of the workout!), try the following:

  • SET 1: Heavy weights for a set of 8-12 until failure
  • Rest 5-10 seconds
  • SET 2: Same weights as set 1, trying to get as many reps as you can before muscle failure. Aim for 8-12.
  • Rest 5-10 seconds.
  • SET 3: Repeat Set 2
  • Rest 5-10 seconds.
  • SET 4: Repeat Set 3

And voilà! That exercise is now complete. Move on to the next exercise in your program and repeat this pattern.

Question of the Week

Q: When you say ‘lift heavy,' what does that mean exactly?

This came in from heyrachelej on IG and echoes a sentiment I get asked a lot.

Heavy means choosing a weight that, for your given repetitions in a set, you approximate muscle failure.

So let’s break this down a little bit further because most of us are not training to failure or even close to it.

You know you are approximating failure when one or both of the following happen:

  • Your velocity of the reps starts to slow down significantly.
  • The perceived weight starts to exponentially increase.

This is how you should be selecting a weight that is “heavy” and one that is appropriately heavy for you so that it approximates muscle failure.

YOUR TURN!

I’ll be answering your questions every week right here in the Mini Pause! Let me know what’s on your mind. I’ll be checking for both questions and feedback at support@drstephanieestima.com.

What I Recommend: BON CHARGE Red Light Therapy

As I’m experiencing perimenopause like many of my Bettys, recovery, healing, and skin health have become non-negotiables. I discovered the Australian company BON CHARGE last year and have found numerous products that are useful within my daily routines and support my health goals.

If you’ve read my mentions before and been curious, now’s the time to learn even more and invest in devices that offer you so much direct benefit. And if you’ve already tried one product, consider adding another to your routine.

Simply click the links below and the discount will be automatically applied. There are a variety of price points for all budgets. And for those of you who have health insurance HSA or FSA accounts, BON CHARGE products are all HSA/FSA eligible. Follow a few easy steps to obtain these tax-free savings.

Whether you’re still cycling, in peri or meno, a competitive athlete, or at any point in your health and fitness journey–these are my go-to's I hope you’ll consider:

  • Infrared PEMF Mat Max: I underestimated just how much I’d love this product. The Pulsed Electromagnetic Field (PEMF) harnesses electromagnetic wavelengths and red light therapy. I find it hard to relax–no shocker there–and this mat grounds my body and calms my mind every time. (It’s also low EMF and flicker-free.)
  • Red Light Face Mask: Red light and near-infrared light combine for powerful skin benefits. It’s now my 10- to 20-minute morning habit!
  • Red Light Neck & Chest Mask: If you’re playing catch-up with taking care of the skin on your neck and chest, this mask pairs well with the face mask to heal, firm, and smooth.
  • Infrared Sauna Blanket:  For my Bettys who want to experience all the benefits of a sauna without the monetary or space investment, the sauna blanket offers a great alternative. This one soothes my muscles after a hard lift day and helps me get to sleep.
  • Cold & Heat Therapy Massage Gun: This “hurts so good” device targets muscle soreness in the usual (and most unlikely!) areas of your body after an especially intense workout. The cold and heat combination gives you the flexibility to customize your recovery practice–genius! It’s portable, too, so you can pack it in your gym bag and use it right after working out instead of waiting until you get home.