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Tag: omega-3s

How To Eat Protein to Best Benefit Your Body In Perimenopause & Menopause

Posted on by stephanie-estima

There’s a lot of emphasis on eating enough protein in midlife, especially—and rightfully so:

As estrogen levels fluctuate and eventually decline during perimenopause and menopause, your body's protein requirements increase.

For active, aging women, your target protein intake should be 1g per ideal pound of body weight per day  — often 2x or even 3x more than younger adult recommendations.

What happens if you consistently miss that mark? Over time, you’ll find yourself struggling with low energy, imbalanced hormones, unhealthy hair and nails, suboptimal bone density, slow muscle recovery, and a sluggish metabolism.

So, yes, upping your protein intake is key for truly supporting your changing body and is one of the most effective ways to fight fatigue, reduce belly fat, support your hormones, and stay strong and radiant into your 40s, 50s, and beyond.

But before you start macro counting, it’s important to know that simply eating more protein isn’t the secret.

The Real Magic? Eating Enough Protein With a High Protein-to-Calorie Ratio

Meaning, the majority of your protein sources should have a HIGH amount of grams of protein and a LOW amount of calories per serving.

Ideally, 40% of calories should come from protein. This equates to 10 grams of protein per 100 calories.

To easily figure out if your protein sources are hitting that target ratio:

  • Look at the food’s nutrition label and find the amount of protein per serving.
  • Multiply that number times 10.
  • Then compare that number to the amount of calories per serving. It should be equal to or greater than the calories.

Here’s a real-world example:

A mini grass-fed beef stick has 6 grams of protein and 70 calories.

So, I multiply 6 grams x 10 and get 60. Since I want that number to be equal to or greater than 70, the protein-to-calorie ratio for this beef stick is not quite ideal.

WHY Eating ‘Efficient’ Protein Benefits You

When you choose protein that has at least a 10:100 protein-to-calorie ratio, you’re choosing protein that’s going to work more efficiently for you…

You see, as our estrogen levels decline during perimenopause and menopause, we naturally become more insulin resistant and our metabolic flexibility can dip. (AKA, our blood sugar levels are all over the place and we gain weight more easily.)

And eating protein sources that come with too many extra calories — like fatty beef sticks, highly marbled beef (ie, ribeye steaks), processed meats (hot dogs, salami, pepperoni), and some nuts and seeds — can work against your goals of stabilizing blood sugar and supporting hormonal harmony.

High protein, high caloric foods will also make it much harder to maintain muscle mass while losing fat.

What we want instead is optimal hormone production and metabolic health. And when you focus on finding lean protein sources, you’re supporting both.

Here's the Bottom Line…

Eat more protein that has minimal calories. (Again, aim for 10 grams of protein per 100 calories, or 40% protein from total calories.)

You can choose wild fish, lean poultry, cottage cheese, legumes—or even better, my new No. 1 go-to (which might surprise you)… VENISON! 🦌

Specifically, wild venison that’s sustainably harvested in Maui. That’s because wild venison from Maui provides the highest amount of quality protein in the fewest calories of any red meat–nearly twice the protein-to-calorie ratio of conventional beef.

A 3.5-ounce serving provides approximately 21 grams of complete protein for just 107 calories, making it significantly leaner than beef, lamb, or even most poultry options.

For women concerned about maintaining muscle mass while managing weight—a common midlife challenge—this exceptional ratio offers a practical solution. And Wild Maui venison provides more than just ideal macros…

The Midlife Nutrition Connection

Maui's axis deer graze on more than 200 plant species that grow in mineral-rich volcanic soil, resulting in meat with an extraordinary nutritional profile. In fact, you’re getting essential micronutrients and a total nutrient density that’s impossible to replicate in conventionally raised animals—or even venison from other companies. Really, nothing compares.

For example, wild harvested Maui venison contains:

✅ Four times the phytonutrients than conventional beef, which can help to combat oxidative stress and aging.

✅ More concentrated amounts of zinc, excellent for immune support, and selenium, needed for thyroid health—an organ that often requires extra attention during hormonal transitions.

✅ Five times more vitamin E, which has been shown to help reduce hot flashes and night sweats, help regulate mood swings and anxiety, and support vaginal tissue health by improving blood flow and lubrication.

✅ Ten times more retinol (vitamin A), which helps boost collagen production, improve skin texture and tone, and improve bone density and eye health.

✅ Two times more B1 and B3, two powerhouse vitamins that are proven to assist with better energy and metabolism, improved cognitive function, healthier cholesterol levels, and nervous system regulation (aka calmer moods).

✅ Substantial amounts of highly bioavailable heme iron, which is crucial for women experiencing heavier menstrual flow during perimenopause and for overall energy production at any stage of life.

Perhaps most remarkable is the optimal ratio of omega-3 to omega-6 fatty acids found in this wild venison—a profile that supports the body's natural anti-inflammatory pathways. For women experiencing the inflammatory challenges that often accompany hormonal shifts (from joint pain to hot flashes), this represents a meaningful nutritional advantage.

Clearly, this wild venison from Maui has exceptional nutrient density. But what makes this meat even more impressive is that it’s sourced ethically and has ecological benefits…

Ethical Harvesting for Maximum Nutrition

Unlike conventional livestock operations, Maui Nui Venison was created to solve an ecological crisis. The axis deer population on Maui has ballooned to over 50,000, threatening the island's delicate ecosystem, native plants, and water resources.

Rather than viewing these deer as simply a problem, founders Jake and Ku'ulani Muise developed an ethical harvesting system that benefits both the land and the community. Using advanced technology including infrared cameras, they harvest deer at night under stress-free conditions—a choice that not only respects the animals but also produces venison of unparalleled quality.

This humane approach both honors the animals and yields meat free from stress hormones that can compromise both flavor and nutritional integrity. The result is clean-tasting, extremely tender venison that even those typically hesitant about game meats find incredibly delicious and approachable.

So, when you choose this venison, you're participating in a remarkable conservation effort. Each purchase helps maintain a balanced deer population that allows Maui's native plants to regenerate and flourish.

Maui Nui not only cares about the land, it cares about its people. They have donated over 189,000 pounds of venison to the community through its Holo ʻAi food-sharing program.

This philosophy of interconnected wellbeing perfectly aligns with the holistic approach many of us embrace during midlife—recognizing that our personal health choices ripple outward to affect our broader environment.

Your Midlife Protein Strategy

We know for sure that a high quantity of protein needs to be a larger part of our diet, especially in perimenopause and menopause.

And we have so many choices when it comes to how we want to consume it, including red meat, fish, legumes, protein powders, and my favorite—wild venison from Maui.

No matter what you’re shopping for, I’m sure you’re thinking hard about where you spend your dollars, especially if you’re budgeting for more than yourself.

Personally, I’m eating 150g of protein a day more, and I’m feeding my husband and my two very hungry teenagers. This means I’m cautious where I’m spending my dollars. There are definitely times when I buy more affordable types of protein in bulk, which reduces the overall cost.

And whenever I can, I decide to pay a premium for higher quality protein that checks specific boxes:

  • The protein source is truly sustainable, supporting the ecosystem and not destroying it.
  • The animals are treated in a humane way and harvested using ethical practices. The workers and community are also treated respectfully.
  • The protein comes from wild meat, ensuring it’s packed with essential vitamins, minerals, and bioavailable compounds that support energy, performance, and overall health. (Wild meat also means there’s zero chance they contain antibiotics or growth hormones.)
  • The protein has a high protein-to-calorie ratio—most of it is protein and not fat.
  • It tastes fantastic and is something my whole family will love!

Maui Nui wild venison meets ALL of these criteria for me!

From their ground venison (perfect for quick weeknight meals) to their organ blends (providing concentrated nutrients for those seeking deeper nourishment), Maui Nui offers options that can be seamlessly incorporated into your existing meal rotations—delivering exceptional nutrition while supporting both ecological balance and a remarkable community initiative.

If you’d like to give Maui Nui venison a try and nourish your body with premium protein, click here for a limited collection of their fresh starter boxes and meat sticks.

Note that supplies are limited due to the nature of their work (there are only so many deer that they harvest at any given time), so act fast if you want access to this amazing nutrition.

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.