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Mini Pause #95 | The Olive Oil Glow Guide Why Extra-Virgin Olive Oil (EVOO) Is the Sexiest Thing You Can Add to Your Midlife Routine

Posted on by stephanie-estima

Forget bubble baths and facials. If I could hand you one bottle that works on your metabolism, your skin, and your sanity… it would be olive oil.

Yes, really. That bottle sitting in your pantry has more to do with your blood sugar, appetite, and glow than half the imported specialty skincare women are spending thousands on.

Extra-virgin olive oil (EVOO) is a daily beauty and metabolism tool:

    • It steadies blood sugar and appetite signals.
    • Supports body composition and hormone balance.
    • Unlocks vitamins A, D, E, and K from plants for stronger hair, skin, and nails.
    • Calms the low-grade inflammation that accelerates aging.

And for bonus points, I even use it as my makeup remover and body moisturizer.

Let’s dig into the nerdy magic behind it… and how to pick the right bottle.

Olive Oil and Metabolism: A Daily Hormone Hack

Olive Oil Improves Insulin Sensitivity

Here’s what most people miss: metabolism isn’t just about calories. It’s about how your cells respond to hormones.

In the landmark PREDIMED trials, participants on a Mediterranean diet rich in EVOO saw major drops in cardiovascular disease risk without changing their body weight. Why? Because monounsaturated fats (MUFAs) improved insulin sensitivity, HDL, triglycerides, and blood pressure.

AKA the whole cardiometabolic picture flipped the script while the scale stayed steady.

And since estrogen decline during perimenopause tends to make our lipid profiles go a little haywire (HDL down, triglycerides up), EVOO’s fatty acids help keep things balanced.

So, yeah. Olive oil is a literal balm for your metabolism.

Olive Oil Calms the “Menopause Munchies”

You know that “I need something but I don’t know what” feeling that hits at 3 p.m.? When your hormones start dancing out of control like they’re the celebrities on the first week of Dancing with the Stars?

Olive oil can quietly come in and save the day.

A moment for my Dark Roasters: Inside your gut, oleic acid from EVOO transforms into oleoylethanolamide (OEA) – a molecule that flips the “meal-stop” switch in your brain through PPAR-α activation. PMC

Translation: you feel satisfied sooner, without the white-knuckle hunger.

Translation of the translation: EVOO helps you regulate portion control without relying on willpower or hope.

Olive Oil and Body Composition

When you swap out refined carbs or saturated fats for EVOO, your body composition changes… literally.

Several RCTs in women found that drizzling (or gulping… you do you) that spicy spoonful of EVOO leads to better fat loss and waist management than soybean or vegetable oils, and less long-term weight gain overall.

If you feel like your waistline has clocked out right alongside your attention span, EVOO is your guy. It helps preserve muscle and redistribute fat more favorably… without starving. Just smarter fuel.

 

 

Olive Oil for Skin, Hair, and Nails: Beauty from the Inside Out

Okay, let’s nerd out on beauty science for a second.

When you eat olive oil, your gut builds micelles – tiny lipid bubbles that transport fat-soluble nutrients from your food (like carotenoids and vitamins A, D, E, and K). These nutrients make their way into your skin, where they boost hydration, elasticity, and glow. PubMed

In fact, regular consumption of EVOO can:

    • Increase carotenoid uptake (retinoid precursors = fewer fine lines). PubMed
    • Deliver ~2 mg vitamin E per tablespoon for barrier repair.
    • Provide vitamin K for circulation and healing.
    • Supply squalene, an antioxidant lipid that protects skin from UV damage.

And because EVOO’s polyphenols (hydroxytyrosol, oleocanthal, and oleacein) reduce oxidative stress, they actually help cellular aging in skin. I’m particularly drawn to this because I have spent more than my fair share of summers under the Italian and Greek sun, sunbathing until I had the most epic tans… and now I’m starting to see some of those summers leave their marks on my cheeks. PLOS

If you’re chasing that “dewy, glow-from-within” look, EVOO is a non-negotiable.

Bonus: it removes makeup and doubles as the perfect post-shower moisturizer. A dime-sized amount on your face, and a pea for each leg. Any more and you’re just slippery.

 

EVOO and “Inflammaging”: Calming the Fire Within

Ever taken a sip of olive oil so fresh and peppery it made you cough? That’s the good stuff, baby. The peppery bite comes from oleocanthal, and it’s so hardcore that I’m not afraid to talk about it as an ice breaker at a party.

(I only party with people who are down to geek out about this kind of thing. Otherwise, I’m probably staying home.)

Oleocanthal activates the same anti-inflammatory pathways (COX-1 and COX-2 inhibition) as ibuprofen, but without the GI side effects. That spicy, throat-tickle burn means your oil is alive with anti-inflammatory power and ready to kick pain’s butt… gently and with tender care, of course.

When you consume it regularly, studies show it reduces key markers of aging:

    • CRP (C-reactive protein)
    • IL-6 (interleukin-6)
    • Endothelial dysfunction (aka the early stages of vascular aging)

In other words, olive oil dials down inflammaging – the smoldering background inflammation that accelerates everything from joint pain to wrinkles. PubMed PubMed+2MDPI+2

Olive Oil, Gut Health, and the Skin-Immune Axis

This part gets fascinating. EVOO helps reduce gut permeability, a.k.a. “leaky gut,” which means fewer inflammatory molecules leak into your bloodstream. PMC

The result?

    • Lower systemic inflammation
    • Calmer immune response
    • Clearer, more resilient skin

Healthy gut, healthy glow. Don’t overcomplicate it.

 

How to Choose a Good Bottle of Olive Oil

With so many diluted, blended, or heat-damaged oils on the market, choosing a real EVOO matters.

Look for:

    • Dark glass bottles (protects from light)
    • Harvest date on the label — fresher = better
    • Peppery or bitter finish to signal high polyphenol content
    • The words “Extra Virgin Olive Oil”

Store it smart:
Keep it away from heat or sunlight, cap tightly, and finish an opened bottle within 2–3 months for maximum freshness.

Pair with color:

Combine EVOO with:

    • Tomatoes, carrots, leafy greens → boosts vitamin absorption
    • Beans or whole grains → steadier glucose
    • Fish, eggs, or yogurt → better satiety and omega synergy PubMed

Daily dose:
1–2 tablespoons per day is enough to get the full range of benefits.

 

How to Use Olive Oil Like a Pro (A Breakdown)

Olive Oil for Metabolism

At lunch, dress your salad or grain bowl with a 3:1 EVOO-to-lemon ratio. That combo boosts carotenoid uptake and keeps blood sugar stable. PubMed

Plus, it tastes delicious and can transport you to the Mediterranean seaside if you close your eyes tightly enough.

Olive Oil for Body Composition

At dinner, skip butter and finish your protein and veggies with garlic-infused EVOO. It’s satisfying, heart-healthy, and helps prevent late-night snacking. PMC

Olive Oil for Glow

Build a “glow bowl” with tomatoes, carrots, baby kale, chickpeas, and top it with EVOO. Add some sea salt and an acid like citrus or apple cider vinegar for a boost of flavor. PubMed+1

You’ll get a burst of carotenoids and vitamin E that shows up on your skin within weeks.

Olive Oil for Hormone Balance

Try eggs or Greek yogurt with EVOO, salt, and herbs.

The protein + MUFA combo triggers OEA, meaning fewer cravings and more focus through the morning. PMC

Olive Oil for Beauty

Use EVOO as a natural cleanser. A dime-sized amount melts away makeup, and a pea-sized amount is perfect for legs and arms. It’s the cleanest moisturizer you’ll ever own.

 

Dr. Stephanie’s Pick: Kyoord High-Phenolic Olive Oil

When it comes to olive oil, freshness is everything. Most store-bought oils have been sitting for months (or years), losing potency.

If you want to experience olive oil as more than a drizzle… if you want to really do something for your body… I recommend Kyoord. It’s what I use in my own kitchen and skin.

Kyoord was founded by Dr. Limor Goren, a cancer researcher and molecular biologist. In the lab during her PhD studies, she discovered that oleocanthal-rich olive oil can kill cancer cells.

Read the study here.

High-phenolic EVOOs like Kyoord aren’t your grocery store blends. They’re nature’s pharmaco-nutrition in a bottle.

Why High Phenolic EVOO Matters

High-phenolic olive oils are packed with polyphenols – powerful plant compounds that protect against oxidative stress, inflammation, and metabolic disorders.

Oleocanthal and oleacein (two of Kyoord’s hero molecules) have been studied for their roles in:

    • Reducing inflammation and oxidative stress
    • Improving cholesterol and heart health
    • Supporting longevity and brain health
    • All this from that delicious zing-maker on your salad!?

Daily consumption of high-phenolic EVOO has been linked to better cardiovascular, metabolic, and neuroprotective outcomes.

Long story short: It keeps your body younger for longer. Sign me all the way up.

What Makes Kyoord Unique

    • Exceptionally high polyphenol content… up to 8x higher than standard EVOOs.
    • Single-origin, small-batch, and hand-harvested from family groves in Corfu, Greece.
    • Cold-extracted within hours to preserve phenolic potency.
    • Third-party tested with results publicly available for transparency. We LOVE a controlled study.
    • Distinctively robust and peppery taste, the natural marker of high oleocanthal levels (if it doesn’t tickle your throat, it’s not the good stuff).

Surprisingly, it can also handle high-heat cooking and frying while maintaining its benefits.

Yes, yes, at the end of the day, this is olive oil. But it’s sooo much more. It’s a concentrated source of bioactive compounds designed to support longevity from your plate up.

Learn more or shop Kyoord here.

 

TL;DR: The Olive Oil Manifesto

    • EVOO improves insulin sensitivity, cholesterol, and blood pressure.
    • It supports appetite control and fat metabolism through OEA signaling.
    • It reduces inflammation, gut permeability, and markers of aging.
    • It enhances vitamin absorption and collagen support for youthful skin.
    • It tastes amazing and makes your food more satisfying.
    • Try Kyoord, the brand I buy for my family, to know that you’re getting the best of the best, backed by research.

This is not just a pantry item. It’s a longevity elixir. A metabolic, hormonal, and beauty tool wrapped in one golden spoonful.

 

 

WHAT I'M LOVING THIS WEEK

Attn: Grace Light Liners

Oh, the midlife pelvic floor. She’s been through it, hasn’t she. It’s not that she’s weak – she’s just seen some stuff.

And while you’re committing yourself to rebuilding her strength one rep at a time, those back squats can come with a bit of a demotivating surprise.

The Attn: Grace Light Liners are your new gym bag MVP (make space, baby wipes I still use for everything even though my kids are teenagers).

These liners are just 2mm thick and 190 mm long, so they slide seamlessly under your favorite booty-lifting, hip-hugging gym leggings. No bunching. No showing. Just quietly doing the work of a dang superhero while you get your lifts in worry-free.

With up to 3.5 tablespoons of absorbency, they’ve got your back so you can go full ass-to-grass like the beast you are.

Get 20% off your first order with code ESTIMA20

 

Branch Basics All Purpose Cleaner

Every morning, my boys leave what I can only describe as a kitchen crime scene.

Smoothie shrapnel, toast crumbs that could feed a small village, and a mysterious sticky substance that defies logic and physics… I have no further questions, your honor.

When I’m completely overwhelmed by the mess, I holster a bottle of Branch Basics All-Purpose Cleaner and spray like my life depends on it. Some days, it might.

Once I’ve found the kitchen surfaces again, I go run a load of sweaty gym and soccer clothes with the Branch Basics laundry detergent with their Oxygen Boost for good measure. Because we all know “wet and soapy” is not the same as “clean” when it comes to gym clothes.

Their Concentrate replaces dozens of toxic cleaners, every bottle is refillable (hey, sustainability!), and the ingredients are safe enough to spray where barefoot kids and pets are running around.

Performance meets peace of mind, and my kitchen finally smells like victory instead of defeat.

Shop the Branch Basics Starter Kit here for 15% off using code DRSTEPH and get everything you need for a fresh, clean home without the toxic add-ins.²

 

 

🌟 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.Discount applies to your first order of any Attn: Grace products.

2.Discount applies to new customers only.

 

 

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 #83: Your Gut Has Trust Issues

Posted on by stephanie-estima

TL;DR

What if your gut doesn't just digest food but also… decides if you're safe? According to Dr. Steven Gundry, your microbiome is like your body's border patrol. And when it senses something dangerous, whether it's a food or a feeling, it shuts everything down. Chronic inflammation, autoimmune flare-ups, even low energy? All signs your gut no longer trusts you.

WHY

We're used to thinking of food as fuel but a more accurate way to think about this is food is a signal.

If your gut senses something unfamiliar or threatening, it doesn't ask questions. It assumes danger and triggers a full-body immune response.

And it's not just what you eat:

  • It's how you eat
  • It's when you eat
  • It's what emotional state you're in when you eat it.

WHAT

🧠 The Gut-Brain Axis Runs the Show: Your gut bacteria send signals directly to your brain—especially when they sense a threat. Ever feel foggy, anxious, or fatigued after eating “healthy” food? It might be your microbiome’s red alert.

🥬 Plant Defense Mechanisms Are Real: Some plants don’t want to be eaten. Lectins (like those in beans, tomatoes, and grains) can punch tiny holes in your gut lining—what Gundry calls “gut wall breach.” Once that barrier is compromised, immune chaos begins.

⛅ Your Immune System is Exhausted: If your gut keeps encountering “danger” every day—whether from poor diet, stress, or over-exercise—it eventually becomes hyperreactive. The result? Autoimmunity, joint pain, mood swings, and sluggish metabolism.

🧃 Green Juice ≠ Gut Health: Even some “clean” foods might be inflammatory to your body. The key isn’t eating less—it’s eating what your gut recognizes as safe.

HOW

🧭 Test & Learn: Your gut’s tolerance is personal. Elimination diets aren’t trendy—they’re necessary. Strip down to the basics and slowly reintroduce foods to see what sets off the alarm.

🍽️ Food Order Matters: Start meals with leafy greens or a gentle fat (like avocado) to coat your gut lining. Then add protein. Save carbs for last.

⏳ Time-Restricted Eating = Immune Reset: Giving your gut long breaks between meals (12–16 hours) helps it repair damage and calm inflammation—no pills required.

🧘 Stress is a Gut Saboteur: Cortisol alters your microbiome composition within hours. If you’re eating kale while stressed, your gut still hears “danger.”

NOW

  • Audit Your “Healthy” Foods: What are you eating that might  be triggering your body's defense systems?
  • Reframe Your Gut: It's not a garbage disposal. It's an intelligent filter deciding what's safe.
  • Think Like a Diplomat: Your goal isn't to “fight inflammation” – it's to earn back your gut's trust.

WHAT I LOVE THIS WEEK

FRESH PRESSED OLIVE OIL Award-winning, farm-direct olive oil at peak freshness. Try your first bottle for just $1 shipping.

Here's what most people don't know about olive oil: freshness changes everything. The difference between fresh-pressed and store-bought isn't just taste – it's nutritional potency.

While commercial oils sit on shelves for months (sometimes years), losing their beneficial compounds and developing off-flavors, T.J. Robinson's Fresh-Pressed Olive Oil Club delivers oils straight from award-winning artisanal farms at their nutritional peak.

Robinson partners with gold-medal-winning producers worldwide, timing deliveries around harvest seasons to ensure you're getting oil that was literally pressed weeks – not years – ago. The result? Oils bursting with the vibrant flavors and antioxidant profiles that make olive oil a true superfood.

Once you experience the peppery bite and complex aromatics of genuinely fresh olive oil, store-bought versions taste flat and lifeless by comparison. It's like comparing sun-ripened tomatoes to cardboard – there's simply no going back.

To prove the difference, T.J. will send you a $39 bottle for just $1 shipping. No strings attached, no commitment required. Just the chance to taste olive oil the way it's meant to be: fresh, potent, and alive with flavor.

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Maui Nui Venison: The Midlife Nutrition Game-Changer

What if there was a protein so nutrient-dense that just 3.5oz delivers a significant percentage of your daily vitamins and minerals in only 107 calories? Meet Maui Nui venison – wild-harvested Hawaiian axis deer that's literally healing an ecosystem while transforming midlife nutrition.

These deer, originally from India, were destroying Hawaii's native plants and water systems. Enter Jake Muise, the “lava cowboy” who turned this ecological crisis into the most nutrient-dense red meat on the planet. His team stress-free night-harvests these animals across volcanic lava fields, creating meat with an unmatched nutritional profile.

For midlife women especially, Maui Nui is revolutionary: 19% of your daily iron needs per serving (crucial for energy and stamina), 338% of selenium (essential for thyroid function), plus the most balanced omega ratio of any red meat. Their venison sticks pack 10g of protein in just 60 calories – perfect for sustained energy without the crashes.

This isn't just meat; it's medicine that supports hormone balance, muscle maintenance, and energy levels while honoring both animal welfare and environmental restoration.

Right now, Maui Nui is offering a free 12-pack of their jerky sticks with your first order of $79 or more. Just go to mauinuivenison.com/better to grab yours.2

Hydration Hero for Midlife Women

As we navigate the hormonal shifts of midlife, our bodies face unique challenges that often go unaddressed. One crucial element? Electrolyte balance. Dr. Stephanie Estima consistently recommends LMNT because it's specifically formulated to support women during this transformative phase.

Unlike typical sports drinks loaded with sugar, LMNT delivers the precise sodium, potassium, and magnesium ratios your body craves—without the junk. During perimenopause and menopause, declining estrogen affects our ability to retain electrolytes, leading to fatigue, brain fog, and disrupted sleep. LMNT helps restore this delicate balance.

Whether you're dealing with hot flashes, supporting your metabolism, or simply wanting sustained energy throughout the day, proper hydration with quality electrolytes is non-negotiable. LMNT makes it effortless and delicious.

Special Offer: 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 LMNT flavor, or share with a friend.3

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

1 Offer only available to US customers. Code limited to new customers only. Terms and conditions may apply.

2 Offer only available to US customers. One per customer. Terms and conditions may apply.

3 First time customers only.

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 #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 #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 #63: 8 Weeks to Feeling Younger, Energized & Stronger

Posted on by stephanie-estima

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

If you missed it the first time around, I’m starting Cohort #2 for perimenopausal women in April.  I’ve designed an 8-week program to help you dial in nutrition, put muscle on in all the right places, and finally relax into your body.

WHY

I’m currently writing my second book with a focus on perimenopause. We are not really taught about the ebbs and flows of our hormonal landscape in midlife, and we most certainly are not educated on how to stack the deck in our favor in preparation for perimenopause.

With my focus and formal education in nutrition, exercise physiology, and biomechanics, I will once again be tailoring a program for women on nutrition, hormones, and building muscle.

WHAT

I’ve long been a fan of hormone replacement therapy, but I’m going to give it to you straight–you cannot rely solely on hormones to get you through perimenopause.

  • HRT is not going to lift the weights for you.
  • HRT is not going to build meals for you.
  • HRT is not going to set boundaries for you.

Only you can do that.

So, I’m going to teach you how to major in the majors:

  • The what and how of muscle building (with modifications!)
  • The what and how of nutrition for a perimenopausal woman (to suit everyone).
  • The what and how of stress management in midlife.

It’s going to be you, me, and a group of awesome women. It’s going to be glorious!

HOW

You’ll be joining YES: Younger, Energized & Stronger. I’ll be leading you through this eight-week program with weekly live coaching calls. The program pillars include:

Younger

I am going to teach you how to eat and exercise to help your cells act like younger versions of themselves. In many cases, we will be actively getting rid of old cells in favor of new ones. This pillar is all about mitochondrial health and is designed to reduce your biological age.

Energized

I am going to teach you the strategies to increase your energy and reduce brain fog so you can meet the demands of your day with ease. This pillar is all about metabolic health and how to improve your glucose and insulin regulation. I’ve also created a nutrition plan that can be adapted to your specific needs. We’ll be going over the particulars together.

Stronger

I am going to teach you female-specific biomechanics so you can squat, lunge, and deadlift properly. I have designed a weight lifting program that we will be going over during the eight weeks that will specifically target glute growth and the upper body muscles that create an hourglass figure.

NOW

To be part of the new program, head over to yesprogram.co and register for the FREE first session on April 1,  7 p.m., ET. This is your opportunity to join me, learn what the program is about, and ask questions.

The first class is my gift to you with no obligation to continue.

If you’d like to join the first session, but can’t make that date & time, please go ahead and sign up at yesprogram.co, as we will be sending out the replay to everyone who registers!

Measure Your Metabolism, Get Better Results

Nutrition and strength are two foundations of my YES! Younger, Energized & Stronger program. That’s why I’m excited about the Lumen, a non-invasive handheld metabolic breathalyzer and app combination I’ve been using that supports these areas (and more) for my Bettys.

Lumen’s innovative technology–backed by science–identifies key factors affecting your body clock, such as dinner timing, workouts, and recovery, and provides recommendations to improve your metabolism. Lumen provides insights into how nutrition, sleep, exercise, and stress levels impact your body’s ability to burn fat. Here’s how it works:

  • First, the device analyzes your breath to determine how your metabolism is functioning and gives you immediate feedback on whether your body is using carbs or fats for fuel.
  • Then, the app shows you in real time how your day-to-day actions (the meals you eat, your daily movement, your stress levels, and more) impact your metabolism.

With Lumen’s insights into what’s happening in your body, you’ll get personalized tips to help you align your daily activities with your dietary, fitness, and lifestyle goals.

Check out the Lumen metabolic breathalyzer at LUMEN.ME and use code ESTIMA to get 20% off.

Tickets on Sale Now! Health Optimisation Summit

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.

Mini Pause #60: The Hips Don’t Lie: Especially When They Have Bursitis

Posted on by stephanie-estima

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

Hip bursitis is a common source of hip pain, especially in women over 40. Yay us!

It occurs when the bursae—fluid-filled sacs that cushion the hip—become inflamed. Symptoms include sharp or aching pain on the outer hip, discomfort when lying on the affected side, and stiffness.

The good news?

A mix of movement modifications and training (hello glutes), rehab exercises, and targeted nutrition can significantly reduce pain and improve mobility.

WHY

Women in perimenopause and menopause are more susceptible to hip bursitis due to hormonal changes, particularly the decline in estrogen and testosterone, which impact collagen production, tendon elasticity, and joint lubrication.

These shifts can lead to increased inflammation and a greater likelihood of soft tissue irritation, making conditions like bursitis more common in perimenopause.

And whatever you do–don’t ignore it!

If you leave it, the persistent inflammation can lead to compensatory movement patterns, where other muscles and joints take on extra strain, increasing the risk of secondary issues such as lower back pain, knee problems, or even gait abnormalities. The ongoing pain can make weight-bearing activities more challenging, leading to muscle atrophy and further weakening of the stabilizing muscles around the hip.

WHAT

Hip bursitis is the inflammation of the bursae, small sacs of fluid that cushion the hip joint. The most common type, trochanteric bursitis, affects the outer hip.

It typically develops due to repetitive movements such as prolonged walking, running, cycling, and excessive stair climbing. Clinically, I would always see it in runners.

Poor biomechanics also can leave you susceptible–things like weak gluteal muscles, leg length discrepancies, improper gait patterns, and poor pelvic movement, all of which contribute to uneven stress on the hip joint and bursa.

Estrogen normally gives us great tissue resilience. But when this begins to decline, we are at a higher risk for bursitis developing.

Common symptoms include:

  • Sharp or aching pain on the outer hip and thigh.
  • Tenderness when pressing on the area.
  • Increased pain after prolonged standing or walking.
  • Stiffness that worsens after periods of inactivity.
  • Pain sleeping on the affected side.

HOW

MOVEMENT & REHAB

Modify Activities: If you are experiencing symptoms, avoid prolonged running or repetitive movements that worsen symptoms.

Strengthen Your Peach: Focus on glute-specific resistance training, including exercises such as:

  • Hip thrusts
  • Bulgarian split squats
  • Step-ups (these can be done on a box or a bench or even a Hack Squat Machine)

All of these work to strengthen the gluteus medius and maximus, both of which play a crucial role in stabilizing the hip joint and preventing excessive strain on the bursa. It also makes you look great in jeans…so there’s that consolation prize, too.

I would often add in activation and hip stability exercises like:

  • Clamshells
  • Glute bridges
  • Some sort of abduction movement like lateral leg raises or an abduction machine

Foam Rolling: I don’t know why foam rollers are so controversial (I literally see doctors arguing about foam rolling daily on social media), but I really like them as a way to help relieve pain.

Obviously do NOT roll directly on the bursa but some gentle (key word her Bettys, GENTLE!) release in the glutes and IT band.

Correct Posture & Gait: This one might need some in-person coaching from a chiropractor or physical therapist, but poor posture, such as excessive anterior pelvic tilt (overarching the lower back), rounded shoulders, or an uneven weight distribution while standing, can lead to improper biomechanics that increase strain on the hip.

A weak core and gluteal muscles contribute to instability, further exacerbating poor posture and inefficient movement patterns. Now, I’m not a fan of planks (I hate them if I’m being honest), but I do like hypopressives and stomach vacuums as a way to improve core strength. Core strengthening and improving walking mechanics both help redistribute load.

NUTRITION & SUPPLEMENTS

Anti-Inflammatory Diet:  First the basics: Don’t eat ultra-processed food. Drink lots of water and sleep. You KNOW this.

Key Supplements:

  • Omega 3 is the ultimate anti-inflammatory supplement. 2-4g daily
    • Try BodyBio Balance Oil or Fish Oil+. Click HERE and use code DRSTEPHANIE to get 15% off.
  • Collagen supports connective tissue health and repair. Aim for 25-30 g daily, ideally in a hydrolyzed form for better absorption.
    • Try Equip Foods Grass-Fed Collagen. Click HERE and use code DRSTEPHANIE to get 15% off.
  • Magnesium aids muscle relaxation and recovery. Take at least 400mg daily.
    • Try BiOptimizers Magnesium Breakthrough. Click HERE and use code ESTIMA to get 10% off.
  • Vitamin D & K2 is essential for bone and joint health. Ensure you get at least 2,000 IU of vitamin D daily with K2 for optimal calcium metabolism.
    • Try Adapt Naturals. Click HERE to get 20% off. (A code will appear in a pop-up box when you click the link.)
  • Creatine is an incredible compound showing promise around not only muscle and brain health, but it also has some incredible anti-inflammatory properties for muscles, brain, and bone.
    • Try Create Gummies (my new favorite!). Click HERE and use code DRSTEPHANIE to get 20% off.
    • Try mindbodygreen creatine with taurine+. Click HERE and use code DRSTEPHANIE to get 15% off.

NOW

  • Apply Ice & Adjust Activities 

If your hip is inflamed, apply ice (15-20 minutes) and avoid aggravating movements. This will at the very least provide some temporary relief.

  • Strengthen & Mobilize

Add 5-10 minutes of targeted hip and glute activation exercises (above) to your daily routine. Also, consider some of the glute exercises above in your next leg day session.

  • Nutritional Support

Incorporate anti-inflammatory foods and consider adding collagen, omega-3s, and magnesium to your supplement stack.

What I Recommend

Peptide Protection from Sun & Stress-related Skin Aging

You know I won’t recommend a product unless I’m absolutely obsessed. I use OneSkin because it does what skincare should—it helps your skin become healthier every time you use it.

Right now, I’m loving their sunscreen, OS-01 FACE SPF. (I wore it every day of my recent ski trip. It’s truly an all-season product.) Not only does it give you broad-spectrum UV protection, but it also reduces the effects of previous UV exposure at the cellular level. [*]

All those years you spent baking in the sun? There’s a chance you could repair some of that damage. OS-01 FACE SPF goes after free radicals, too. It’s packed with antioxidants that neutralize oxidative stress, so your skin isn’t constantly under attack. It’s doing the job of your vitamin C serum while protecting and repairing your skin. [*]

Visit oneskin.co and use code DRSTEPHANIE to save 15%.

BONUS! While sun exposure is the biggest factor for premature aging, chronic stress also plays a role. Learn how stress speeds up the aging process and get four tips for mitigating how it impacts your skin in this article.

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.

Stress Speeds Up Skin Aging–These 4 Tips Slow It Down

Posted on by stephanie-estima

You can’t out-moisturize a stressed-out system.

All those fancy serums and creams won’t save your skin if stress is running the show. When hormones shift and life keeps moving at 100mph, you must tackle the problem from the inside out.

Stress is a full-body biochemical reaction. When you’re constantly on the go, juggling work, family, and life, your body releases cortisol, the primary stress hormone. In small doses, cortisol is helpful. But when it stays elevated (hello, modern life), it breaks down collagen, slows down skin repair, and ramps up inflammation.

And if you’re in perimenopause or menopause? Estrogen is declining, too, which means your skin is already losing hydration, elasticity, and the ability to bounce back. Add chronic stress into the mix, and suddenly, your skin is thinner, duller, and more prone to fine lines, sagging, and sensitivity.

Beyond the signs you see on the surface, stress is working overtime at the cellular level to accelerate the process. Chronic stress leads to an accumulation of senescent cells—also known as “zombie cells.” These dysfunctional cells stop dividing, but instead of dying off as they should, they linger, pumping out inflammatory signals that weaken the skin’s structure and speed up aging.

Translation? The more stressed your system is, the harder it is for your skin to repair, renew, and stay strong.

You can’t avoid stress completely, but you can change how it impacts your skin. Here’s what works:

  • Regulate cortisol with movement. Strength training, walking, and breathwork can help reduce stress hormones.
  • Fuel skin from the inside. Protein, healthy fats, and micronutrients like vitamin C and omega-3s support collagen production and fight inflammation.
  • Prioritize deep, quality sleep. Your skin repairs itself overnight, but only if you’re getting actual sleep. Aim for 7-9 hours and avoid blue light before bed to keep melatonin levels in check.
  • Target skin stress at the cellular level. I’ve been using OneSkin’s line of peptide moisturizers and sunscreens. Their proprietary OS-01 peptide combats the effects of stress-induced aging by switching off dysfunctional, senescent cells, helping to boost your skin’s natural repair process. [**]

Your skin doesn’t have to be a casualty of stress. The sooner you take action, the better your skin will hold up—through perimenopause, menopause, and beyond. Support your body, regulate your stress, and give your skin the tools it needs to stay strong.

Because aging is inevitable, but how you age? That’s up to you.

I'm offering an exclusive discount to make it easier for you to take that first step. Visit oneskin.co and use my code DRSTEPHANIE to get 15% off your first order.

Mini Pause #54: 10 Ways to Put Your Health First

Posted on by stephanie-estima

I'm switching things up this week to bring you my best resources to help you navigate the year ahead (and well beyond). For those of you new to the Bettyverse, welcome! I'm delighted you're here. And for my longtime followers, thank you for your continued support.

FREE RESOURCES

Mini Pause: If you're reading this, you've already signed up for my Mini Pause newsletter. There are now 54 issues (!) offering information, education, and practical takeaways on topics relevant to midlife, especially perimenopause and menopause.

  • You can browse all the newsletters and blog articles in the catalog here.

BETTER! with Dr. Stephanie: Next week, I'll air the 400th episode of my podcast! It's truly a labor of love to talk with experts and bring you fresh perspectives on meals, muscle, mindset, hormones, and much more. Take a listen!

  • Did you know I offer a Personalized Podcast Playlist? Take a short quiz (only four questions) to get a playlist targeting what's most important to your health.
  • Have you seen the podcast on YouTube? It's a different experience to watch me and the guests interact during the show. Try it!

PREMIUM MEMBERSHIP

EVEN BETTER! If you already love the podcast, this private community offers exclusive access and perks. You'll get early and ad-free weekly podcasts; candid post-podcast commentary; “She Said, She Said” episodes with Cynthia Thurlow, ND (we spill some tea in these talks!); “Ask Me Anything” episodes (recorded & live); my solo shows, where you get my unfiltered views and recommendations along with tips to help you build habits and routines that support your goals; bonus content; and exclusive discounts on my favorite brands.

  • Check out subscription options here.

YES! YOUNGER, ENERGIZED & STRONGER

New Coaching Program: I'm back to LIVE teaching this year with the debut of an 8-week program designed exclusively for women in perimenopause and menopause. With my focus and formal education in nutrition, exercise physiology, and biomechanics, I'm tailoring the program to suit women within three distinct pillars: Younger targets mitochondrial health and biological aging; Energized targets metabolic health; and Stronger targets female-specific biomechanics and weight-lifting. We'll discuss hormones, nutrition, movement, strength, and mindset. You'll also learn real-life strategies for increasing energy, reducing brain fog, and managing stress.

  • If you missed the first FREE introductory session on Jan. 14, you can watch the replay here and decide if it's for you. Doors are open until Jan. 21, when we'll dive into the course programming. Register here and use code JANUARY to drop the cost to $497.

HEALTH TOOLKIT

Body, Mind & Life: I get asked all the time about the supplements I take, the skincare I use, the tech that helps me train and recover, and overall ways to improve resilience and feel great at this stage of life. I've curated my favorites in an online toolkit for you. These are products I actually use that have helped me build supportive routines. I've partnered with amazing brands to get you discounts on every item. Take a look!

FOLLOW ALONG

  • Instagram: I'd love to see you on my social page. I share workouts, recipes, health tips, excerpts about my life, and much more. It's a bright, fun place to be.
  • Website: My website is information central. It includes all the items I've listed above plus other sections. Last year, we developed special sections for the podcast's 5th-anniversary giveaway and an online holiday gift guide. So, be sure to visit often!

What I Recommend

How Red Light Can Ease Perimenopause & Menopause Symptoms

Perimenopause and menopause can come with some unwelcome changes to how you look and feel. From sleepless nights to thinning hair, dry skin, and even changes in bone health, you could start to feel like your body is no longer your own. But what if an effortless, non-invasive treatment could help you start feeling like yourself again?

Enter red light therapy. Backed by research, this drug-free, largely hands-off practice has shown promise in improving some of the most unnerving symptoms of hormone changes, potentially improving sleep, reducing inflammation, supporting hair growth, promoting bone health, and even rejuvenating skin.

I take you through the reasons I recommend red light to my Bettys in this article.