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Mini Pause #97 | Peptides for Recovery 101

Posted on by stephanie-estima

How BPC-157, GHK-Cu, KPV, and Larazotide Help You Heal Faster

Why Recovery Feels Harder in Midlife

You can be doing everything right – lifting weights, sleeping (mostly) well, eating enough protein – and still find recovery slower than it used to be.

That’s not weakness. It’s biology.

As we age, microvascular damage, low-grade inflammation, and a leaky gut barrier make it harder for our bodies to repair themselves. Cells don’t regenerate as quickly, and tissue recovery takes longer. The result? You’re sore, tired, and wondering why your progress keeps stalling.

This is especially true in perimenopause and menopause, when hormonal shifts amplify inflammatory pathways and slow collagen synthesis.

But here’s the good news: the science of recovery has evolved.

Peptides are small, naturally occurring amino acid chains that act as signaling molecules. Think of them as biological instructions telling your body to repair, rebuild, and regenerate.

Until recently, only the stars of Hollywood red carpet GRWM videos talked about peptides… but now, they’re more accessible than ever.

Below, we’ll walk through the four most evidence-based peptides for recovery and repair. We’ll get into what they do, how to take them, and where they fit in a smart, midlife recovery plan.

BPC-157: The Tissue-Repair Workhorse Peptide

Let’s start with the MVP. BPC-157 (Body Protection Compound-157) is one of the most studied peptides for systemic recovery. It promotes angiogenesis (the creation of new blood vessels), improves nitric-oxide signaling, and accelerates repair in muscle, tendon, ligament, bone, and GI tissue.

Clinically, this one’s a favorite for speeding up tendon and ligament recovery – notoriously slow-to-heal tissues for women over 40.

What the research says:

BPC-157 has demonstrated structural and functional recovery in soft tissue injuries and even gastric ulcers in animal and human models. Its stability in gastric juice makes it one of the rare peptides that can survive oral ingestion and still work effectively. PMC

How it’s taken:

    • Injectable (subcutaneous/intramuscular): The most reliable method for systemic exposure and tissue repair.
    • Oral: Surprisingly resilient to stomach acid, making it ideal for gut repair or when injections aren’t practical. Combining it with sodium bicarbonate enhances bioavailability even more.

Best for:

    • Post-training muscle soreness
    • Chronic tendon or ligament pain
    • Gut inflammation or leaky gut recovery

GHK-Cu: Collagen, Skin, and Hair Regeneration Peptide

Next up is GHK-Cu, the “beauty and repair” peptide. If BPC-157 is your structural engineer, GHK-Cu is your interior designer.

This naturally occurring copper-binding tripeptide stimulates collagen and extracellular matrix (ECM) synthesis, improves skin elasticity, and visibly reduces wrinkles within 8–12 weeks. It also plays a key role in angiogenesis (blood vessel formation) and antioxidant defense.

All this chalks up to… it helps your tissues both look and function younger.

What the research says:

In human cosmetic trials, GHK-Cu improved skin density, firmness, and hydration, while reducing wrinkle depth and roughness. It’s also been shown to stimulate hair follicle activity, increasing hair growth and thickness, a welcome win during midlife hormonal changes when there seems to be more hair in your brush than on your head. PMC

How it’s taken:

    • Topical: Best evidence for visible skin and superficial tissue remodeling. I’m currently testing several copper peptide formulas and will share when I find one that hits my clinical bar.
    • Oral: Absorbable but less stable. Systemic effects are possible, but not as predictable as topical use. When taken orally, its benefits for the skin and hair can be just as good as injections since all its benefits work through repairing cellular DNA and flipping on youthful genes that provide the youthful skin and hair.

Best for:

    • Hair growth
    • Wrinkle depth reduction
    • Skin elasticity

Pro tip: I currently use OneSkin Hair Serum, which doesn’t include GHK-Cu but delivers excellent follicle stimulation through the OS-01 peptide — and I’ve got the baby hairs to prove it.

KPV: The Gut-Calming Peptide

Now, let’s shift to gut health. Because if your gut is inflamed, your recovery is compromised everywhere else.

KPV is a lesser-known tripeptide with a potent anti-inflammatory profile. It’s shown to reduce pro-inflammatory cytokines (the chemical “fire alarms” that trigger gut inflammation) and protect intestinal epithelial cells.

What the research says:

In animal models, oral KPV supplementation significantly reduced colitis severity, suggesting strong potential for human gut repair. PMC

It works by down-regulating inflammatory pathways like NF-κB and MAPK, protecting the gut lining, and supporting local immune balance in the intestines.

How it’s taken:

    • Oral: The preferred route for reducing gut inflammation. It acts locally where it’s needed most.
    • Topical: Occasionally used for skin inflammation, but oral delivery is better supported for gut-first recovery.

Best for:

    • Bloating, IBS, or food sensitivities
    • Post-travel digestive reset
    • Recovery after illness, antibiotic use, or gut irritation

 

Larazotide: The Leaky-Gut Fixer Peptide

Larazotide is the gut’s gatekeeper. This eight-amino-acid peptide helps tighten epithelial junctions in the intestinal lining – the “fences” that keep toxins, bacteria, and undigested food out of your bloodstream.

When these junctions loosen (a phenomenon called leaky gut), inflammation skyrockets and immune reactions flare. Larazotide stabilizes this barrier, helping restore normal permeability.

What the research says:

In randomized, placebo-controlled trials on adults with celiac-type symptoms, Larazotide significantly reduced GI distress and improved barrier function, even without dietary changes. PMC

How it’s taken:

    • Oral only. It acts locally in the gut rather than systemically, which makes it a safe and focused option for intestinal repair.

Best for:

    • Food sensitivities
    • Leaky gut or chronic bloating
    • GI inflammation and immune overactivation

 

How to Choose the Right Peptide Stack

Let’s simplify how all of these fit together.

Looking for systemic muscle or joint repair?
→ Start with BPC-157 (injectable for full-body repair or oral for gut-adjacent healing).

Struggling with gut repair or inflammation?
→ Stack oral BPC-157 + KPV + Larazotide for a multi-layered approach to intestinal barrier repair and inflammation control. This trio forms the core of LVLUP’s Ultimate GI Repair, a clinically dosed, peptide-based stack that’s become one of my go-tos for midlife gut restoration.

Skin and hair showing signs of aging?
→ Add topical GHK-Cu for visible results within 8–12 weeks.

Bonus: Pair any of these with foundational recovery habits like strength training, sleep, and dietary protein intake. Peptides don’t replace the basics; they enhance your body’s ability to respond to them.

 

Safety, Legality, and Smart Use of Peptides for Recovery

A quick but important note: not all peptides are FDA-approved, and legalities change from country to country. BPC-157, for example, appears on the FDA’s list of substances that may present safety risks for compounding. If you’re a tested athlete, it’s also on the World Anti-Doping Agency (WADA) prohibited list.

That doesn’t make these peptides inherently unsafe, but it does mean quality control matters.

Here’s how to stay smart:

    • Work with a clinician if you’re considering injectable forms.
    • Source peptides only from GMP-certified, third-party-tested suppliers. U.S. Food and Drug Administration
    • Avoid unregulated “research chemical” websites.

 

How I’d Use Peptides for Recovery in Practice

If I were rebuilding a recovery protocol – whether for a patient or myself – I’d start from the inside out:

Gut first: Repair the foundation with LVLUP Ultimate GI Repair (BPC-157 + KPV + Larazotide). Addressing gut permeability and inflammation accelerates everything else.

Then tissue: Add BPC-157 (oral or injectable) to speed structural healing for muscles, tendons, or ligaments.

Then skin: Layer in topical GHK-Cu or a peptide-rich formula like OneSkin for collagen support, scar healing, and hair growth. PMC

From there, track progress over 6–12 weeks. Look for signs like reduced soreness, better digestion, stronger nails, and faster wound healing. These are all subtle but reliable biomarkers of improved recovery.

 

Peptide Quality, Legality, and Sport Compliance

I want to make myself crystal clear, Betty: these compounds are still under investigation. While many are clinically supported, they’re not yet mainstream therapeutics.

Use peptides as what they are… powerful add-ons, not miracle cures. Discuss them with a trusted clinician, especially if you’re on prescription medications or have autoimmune conditions.

 

The Takeaway on Peptides for Recovery

If your recovery has been stalling out, it’s not because you’ve lost motivation… it’s because your biology needs better communication.

Peptides are those messages. They deliver precise, science-backed instructions that help your body rebuild what daily stress, aging, and training wear down.

They’re not shortcuts, but I’m interested in them as signal amplifiers for women who are done guessing and ready to recover better, age stronger, and perform at their full potential in the gym, at home, and everywhere in between.

Medical & legal note: Peptides discussed here are investigational to varying degrees. This newsletter is educational, not medical advice. Work with a licensed clinician, especially if you’re pregnant, immunocompromised, on prescription meds, or a tested athlete. U.S. Food and Drug Administration

 

WHAT I'M LOVING THIS WEEK

LVLUP Health

Your muscles aren’t the only thing that deserve a training plan. Your brain does too. This recommendation is for my Dark Roast Bettys whose brains want more, more, more.

I’ve been using LVLUPHealth’s Nootropept for sharper focus, faster recall, and a calmer, more resilient mind… all things that used to come easily in my 20s, but take a little more effort in my mid-40s!

When I have a packed, high-output day (I’m looking at you, Zone 5 Norweigans in the morning, podcasting all day, and soccer momming until way past bedtime)… I reach for Nootropept. It’s a blend of Noopept, L-Theanine, Alpha-GPC, and J-147 and it gives me the laser focus I need without the brain explosion that tends to follow.

Betty, your brain runs the dang show. Fuel it like it matters with LVLUP Health.

They’re having their biggest sale of the year right now with up to 40% off.

Shop LVLUP Health now. ¹

 

Pique

Last week, I was speaking at a conference in Florida. My husband and I flew in and out in a weekend, so locating the good caffeine was a top priority. Betty, every coffee I found was a crime against beans. Just… yuck.

Thankfully, I always have a few sachets of Pique’s Sun Goddess Ceremonial Matcha tucked in my purse. One packet, hot water, and I had clean, calm energy for the day. No pre-stage jitters, no afternoon crash – just pure focus (and skin that was happy to be photographed).

The matcha’s L-theanine keeps my energy smooth, while the EGCG and chlorophyll support the skin clarity and metabolism that can get crushed by a few hours on a plane.

Shop Pique’s Sun Goddess Matcha using code BETTER for up to 20% off + a free starter kit with a rechargeable frother and glass beaker! ²

 

Kyoord

Anyone who’s been to my house knows I keep olive oil in 3 places: next to the stove, on the dining table, and in my bathroom with my skincare.

So I’m serious about which oil makes the grade. It’s one of the kitchen items I treat like a luxury serum, so I don’t mess around. I hydrate from the inside when I drizzle it on veggies, finish salmon with it, and yes… sometimes drink it straight off a spoon.

For bonus points, I like to treat myself like a true queen and rub it into my legs after a shave or on my face when I’m really dry (see last week’s Mini Pause about the Kleenex face situation!).

I trust Kyoord because it was created by a molecular biologist who knows her stuff. The high-phenolic extra virgin olive oil is science in a bottle. It’s rich in oleocanthal and oleacein – compounds that research shows support cardiovascular health, reduce inflammation, and protect the brain as we age.

You’ll taste the difference right away. That peppery bite in your throat? That’s the oleocanthal – nature’s version of ibuprofen.

Shop Kyoord EVOO using code VIP for a total of up to 20-30% off.³

 

🌟 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.

 

¹ LVLUP: PayPal is the only acceptable form of payment for LVLUP.

² Pique: The 20% off is for new subscribers in the US (sorry, no offer for Canadians, including on subscriptions), and no one-time discount codes.

³ Kyoord: Offer good for first purchase only. Sale runs through December 1st or as long as supplies last.

 

The Inside-Out Ritual Your Skin Needs

Posted on by stephanie-estima

Why I Swear By Pique Life's Radiant Skin Duo for Glowing, Radiant, Youthful Skin in Midlife

With so many changes happening during perimenopause and menopause, it’s easy to feel confused about where to focus your energy: Should you prioritize gut health? Sleep? Stress reduction? Weight training? Getting more protein?

Honestly, yes, to all of it.

But one thing I never leave off the list? Taking care of the largest organ in your body: your skin.

And not just because skin is about looking good (though I’ll be honest—that’s a huge bonus).

Your skin is also a direct reflection of what’s going on inside your body: inflammation, nutrient depletion, dehydration, gut health, and yes, hormonal shifts.

As estrogen drops, skin gets thinner, drier, and duller. This isn’t just a cosmetic issue—it affects your skin's function as a barrier, your self-esteem, and how you show up in the world.

So finding simple, effective ways to support radiant, resilient skin is non-negotiable for me.

What Actually Works for Midlife Skin?

A few months ago, I started experimenting with something new.

Not a serum. Not a cream. But “drinkable skincare.” I’ll admit, I was intrigued (and a little skeptical). But once I started using Pique Life’s Radiant Skin Duo, I noticed real changes: brighter skin, fewer fine lines, better hydration, and—unexpectedly—less sugar cravings and more calm energy throughout the day.

So what’s in this powerhouse combo?

Sun Goddess Matcha – For Shining Skin and a Calm, Focused Day

This isn’t your average matcha. It’s ceremonial-grade and quadruple-toxin screened, meaning it’s as pure and potent as it gets.

What makes it so amazing for your skin? Its high concentration of EGCG, a powerful antioxidant that helps firm, brighten, and clarify.

Bonus: it also supports digestion and gut health, which is essential for reducing inflammation and breakouts.

I drink this every morning for a calm, focused energy that doesn’t spike or crash. It sets the tone for my day, inside and out.

B•T Fountain – The Hydration Hero

This refreshing beauty electrolyte is my afternoon go-to.

It contains clinically proven ceramides that hydrate skin from the inside out, help smooth fine lines, reduce redness, and reinforce your skin barrier. And it’s completely free from sugar, artificial sweeteners, or preservatives.

I stir it into my water mid-day, and not only does it taste amazing—it feels amazing.

My skin stays plump and hydrated, and I’ve noticed less puffiness and more even tone overall.

Real Results, No Complicated Routines

The beauty of this duo is how simple it is.

No need to overhaul your skincare products or commit to a 12-step routine.

Just two delicious, high-performance formulas that work synergistically to restore hydration, fight signs of aging, and protect against everyday stressors—from the inside out.

And if you're like me and always on the go, this ritual travels well and takes just seconds to prep (hello, frother!).

Want to Try Drinkable Skincare?

For a limited time, Pique is offering 20% off the Radiant Skin Duo, plus a free Starter Kit that includes a rechargeable frother and a cute glass beaker when you start a subscription using my exclusive link: piquelife.com/drestima*

Give it a try if you’re ready to say YES! to glowing skin, steady energy, and a calming self-care ritual – from just two daily sips.

*Currently subscriptions are only available to Bettys with USA addresses

Mini Pause #69: The Whoosh Effect: What It Means for Your Fat Loss Journey

Posted on by stephanie-estima

The Whoosh Effect: What It Means for Your Fat Loss Journey

🌸 SPECIAL MOTHER’S DAY GUIDE

This Mother’s Day, I want to remind my fellow mamas and all of my Bettys of something incredibly important: you deserve to be deeply nourished.

With this in mind, I’ve put together a Mom’s Day guide that will show you how to give yourself the most luxurious day possible. I’m also including free goodies and extra discounts on my self-care favs so you can pamper yourself without guilt.

Whether you follow it step-by-step or are simply inspired to take a few moments for yourself, believe that you deserve ALL of it! Today and every day. Here’s your 24-hour guide for resting, recharging, and treating yourself like the Queen you are.

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

The Whoosh Effect is a phenomenon where your body rapidly sheds water weight after a period of stalled fat loss, resulting in a sudden, noticeable drop on the scale.

Understanding this process can help you stay motivated and patient throughout your fat loss journey. Follow the plan, not your feelings!

WHY

For women over 40, hormonal shifts and changes in metabolism can make fat loss feel slow and unpredictable. It can sometimes feel like one step forward, two steps back!

Recognizing the Whoosh Effect helps you maintain realistic expectations, manage frustrations, and stay consistent—even when the scale seems stuck.

The Whoosh Effect is one of the many reasons it’s crucial to stick with your plan, as consistency, hydration, and sleep ultimately trigger the Whoosh Effect and reveal the true progress you're making beneath temporary fluctuations and “stalled” weight loss.

WHAT YOU NEED TO KNOW

Fat Cells and Water Retention: As fat cells release stored triglycerides, the body breaks them down into glycerol and fatty acids, which are then metabolized for energy. During this process, the emptied fat cells temporarily fill with water, maintaining their size and appearance.

  • This water retention can mask actual fat loss, making you think nothing is happening because the scale remains unchanged.

Stalled Progress: This water retention in the fat cell can lead to false plateaus or a sense of stagnant weight loss, causing confusion and frustration.

  • It's exactly during these frustrating times that we must remind ourselves to follow our plan, not our feelings, to stay focused and ensure continued progress toward our goals.

The Whoosh Moment: The moment you have been working toward, eventually, the body releases the stored water as hormonal balance improves, cortisol levels normalize, and the body's fluid retention mechanisms reset.

  • This release causes a sudden, noticeable drop in weight—a reassuring sign of true fat loss progress and evidence of successful metabolic adjustments.

Factors Influencing Whoosh: Dietary changes, such as reducing processed foods, limiting sodium intake, focusing on whole foods rich in fiber and nutrients, hydrating consistently, reducing stress levels, and improving sleep, can trigger the Whoosh Effect.

HOW TO ENCOURAGE THE WHOOSH EFFECT

🍽️ 🏋️‍♀️ Stay Consistent and Follow the Plan: Maintain your eating plan and regular exercise, even if immediate results aren't visible.

💦 Hydrate: Drinking ample water can signal your body to release retained water.

🧘‍♀️ Reduce Stress: Practice relaxation techniques like meditation, deep breathing, restorative yoga, and even Pilates to lower cortisol levels that encourage water retention. I always feel inexplicably happy and calm after Pilates!

😴 Prioritize Sleep: Aim for 7-9 hours of restful sleep each night to support hormonal balance and recovery. One of my favorite “treats” I give myself every Sunday is to sleep in. No 5 a.m. alarm. I just wake up when I wake up. It is the most delicious treat I give myself every week!

NOW

➡️ Trust the Process: Remember, fat loss isn't always linear, and occasional plateaus are a normal part of the process.

➡️ Monitor Beyond the Scale: Take measurements and progress photos to track your true progress. This is why I dislike the scale so very much. Not only does it play with your head, but it can’t actually show true change. Look for non-scale victories like energy, mood, skin health, and gut health as indicators that things are moving in the right direction.

➡️ Stay Patient and Positive: Celebrate small wins and remain committed to your healthy habits. At the end of every day, our family shares wins and gratitudes from the day. It is a simple yet unbelievably effective way to reduce stress in the evening and a way to celebrate yet another day in your life.

What I Recommend

WHY YOUR SKIN NEEDS PEPTIDES

When it comes to my health, I have a few rituals that are absolutely non-negotiable—applying SPF daily is one of them.

Like a lot of my Bettys, I started noticing changes in my skin in my 40s. Not just fine lines and wrinkles, but changes in texture, tone, and elasticity. My skin just felt… different. That’s why I was excited to discover OneSkin and their OS-01 peptide. OneSkin is founded and led by an all-woman team of skin longevity scientists, so everything they do is backed by clinical and lab data.

And like all of OneSkin’s topical supplements, FACE SPF 30+ is formulated with their proprietary OS-01 peptide. I love that it comes in tinted and non-tinted formulas. It’s the first ingredient scientifically proven to target skin aging at the cellular level.01,02,03

I’ve also been using the eye cream, OS-01 EYE, which has the highest concentration of OS-01. It’s great for crow’s feet and bags under the eyes, as well as the neck, hands, and other areas that are more prone to lines, wrinkles, and thinning skin.

If you’re ready to take your skin to the next level, visit OneSkin and use code DRSTEPHANIE at checkout to save 15%.

01 Zonari, A., et al. npj Aging, 2023
02 Zonari, A., et al. Journal of Cosmetic Dermatology, 2024
03 Based on data from clinical studies and/or lab studies conducted on human skin samples, models, and cells in the OneSkin lab. Explore more at oneskin.co/claims.

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

Mini Pause #68: Why Plyos Are Essential for Women Over 40

Posted on by stephanie-estima

🌸 SPECIAL MOTHER’S DAY GUIDE

This Mother’s Day, I want to remind my fellow mamas and all of my Bettys of something incredibly important: you deserve to be deeply nourished.

With this in mind, I’ve put together a Mom’s Day guide that will show you how to give yourself the most luxurious day possible. I’m also including free goodies and extra discounts on my self-care favs so you can pamper yourself without guilt.

Whether you follow it step-by-step or are simply inspired to take a few moments for yourself, believe that you deserve ALL of it! Today and every day. Here’s your 24-hour guide for resting, recharging, and treating yourself like the Queen you are.

Why Plyos Are Essential for Women Over 40

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

Plyometric exercises—jumping, bounding, explosive movements—are crucial for women over 40.

They enhance muscle strength, improve bone density, boost metabolism, and increase joint stability, helping you age actively and vibrantly.

In this issue, you’ll find a sample beginner, intermediate, and advanced plyo routine to suit you.

WHY THIS MATTERS

As we age, especially if we are not intentional during perimenopause and menopause, women will naturally experience declines in muscle mass, bone density, and joint stability.

Incorporating plyometric movements into your routine helps combat these age-related changes, making daily activities easier and reducing the risk of injury.

WHAT PLYOS DO FOR YOUR BODY

💪 Muscle Strength and Power: Plyometrics build powerful muscles by targeting type 2B fast-twitch muscle fibers. These are primarily responsible for explosive, powerful movements.

  • These muscle fibers are the first to degrade with age, significantly impacting power, strength, and quick reaction times. Plyometric training has an anabolic effect, stimulating muscle growth and enhancing overall muscular strength and power.

  • Enhanced proprioception (body awareness) from plyometric movements further supports muscle strength by improving neuromuscular coordination, reducing the risk of falls, and promoting mobility.

🦴 Bone Health: Explosive movements stimulate osteoblasts, the cells responsible for bone formation, thereby enhancing bone strength. This action counters osteoclasts, the cells responsible for breaking down bone.

  • During perimenopause and menopause, women experience a shift favoring osteoclast (bone breakdown) activity, leading to decreased bone density and increased osteoporosis risk. By promoting osteoblast activity through plyometric exercises, women can significantly mitigate these effects and maintain stronger, healthier bones.

💥 Metabolism Boost: High-intensity plyometric workouts increase calorie burn during exercise due to their demanding nature, and they continue to elevate metabolism afterward through a process known as Excess Post-exercise Oxygen Consumption (EPOC). This mechanism helps the body recover by replenishing oxygen stores, repairing muscle tissues, and removing metabolic waste, resulting in sustained calorie burning even after the workout has ended.

HOW

Beginner Program (once a week):

  • Box or Step Jumps: 2 sets of 5 reps at a moderate height (this will depend on your height)

  • Jumping Jacks: 2 sets of 10 reps

  • Squat Jumps: 2 sets of 5 reps, focusing on a gentle landing

Intermediate Program (twice a week):

  • Box or Step Jumps: 3 sets of 10 reps, moderate height

  • Skater Jumps: 3 sets of 10 reps each side

  • Squat Jumps: 3 sets of 10 reps, increasing explosiveness

Advanced Program (2-3 times a week):

  • High Box Jumps: 4 sets of 8-10 reps at a challenging height

  • Skater Jumps with Speed: 4 sets of 15 reps each side

  • Tuck Jumps: 4 sets of 8 reps, aiming for maximum height

Increase intensity and reps gradually based on your fitness level and comfort.

NOW

➡️ Ease into It: Begin gently and focus on proper form to prevent injury. This step is everything, and the key is proper form. If you’re unsure, start with the beginner program, even if you have some experience with plyometrics.

➡️ Combine with Strength Training: Incorporate plyometric moves 1-2 times weekly, balanced with strength training. Remember, weightlifting should be the foundation of your fitness program.

➡️ Consistency and Recovery are Key: Regular, moderate plyometric workouts bring sustained health benefits. When you first start, you may notice yourself feeling more tired afterwards, or your muscles, such as your calves, may be unusually sore—this is normal and expected! You might consider giving yourself a lot of recovery time in the first few weeks as your muscles are remodeling and building new type 2b fibers. Slowly graduate up from there. Pinky promise?

What I Recommend

HOW TO SUPPORT MIDLIFE GUT HEALTH CHANGES

Midlife hormonal changes can wreak havoc on your gut health. LvlUp’s Ultimate GI Repair combines powerful gut-healing peptides, including BPC-157, Larazotide Acetate, and KPV, with gut-nourishing natural ingredients, such as zinc L-Carnosine, EMIQ, Quercetin, and Tributyrin, to soothe your changing digestion.

Learn more about LvlUp peptides at https://lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE for 15% off.

HOW TO GET MORE GREENS IN YOUR DIET

One of my favorite products just got a major upgrade! To help meet my nutrition goals, I regularly drink AG1 because it’s simple and effective. And now, the new AG1 Next Gen is backed by four new human clinical trials, which have been shown to address common nutrient gaps, increase healthy gut bacteria, and promote gut health.

AG1 Next Gen is optimized for absorption and impact, featuring added vitamins and minerals, and an enhanced probiotic blend. It’s more comprehensive than ever, helping to support your immune health, gut health, energy, and more.

If you haven’t yet tried AG1, it’s a great time to subscribe. When you use my link, you’ll also get a FREE bottle of AG D3K2, an AG1 Welcome Kit, AND 5 of the upgraded AG1 travel packs with your first order! Go to DrinkAG1.com/stephanie to get started.

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

Mini Pause #24: How to Make Friends with Carbs

Posted on by stephanie-estima

Food, Female Athletes & Fertility

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

Women need to eat more overall calories to appropriately fuel and perform in their workouts. We want to think about how to maximally take advantage of food by strategically thinking about total calories (and in particular) carbohydrates in the peri-exercise time. In other words, carbs are your friend.

WHY

If you’re an active female who is either lifting weights, engaging in cardiovascular activity, or both, there is a chance you may not be eating enough calories to fuel adequate performance in your sport of choice and your basic, day-to-day functions. This is commonly referred to as Low Energy Availability or LEA.

Lack of food intake is rampant in female athletes because of societal pressures to look a certain way as a female athlete [*][*]. This might be coming from media, including social media (and the dreaded comments section), as well as teammates and coaches who may believe there are perceived performance enhancements if the athlete is leaner.

And you don’t need to be on a team or in a competitive environment to also feel this pressure.

Many women begin working out for aesthetic reasons (I was one of these women), and there is an inherent expectation of body composition changes when combining energy manipulation in the form of caloric restriction and an exercise intervention.

Dieting can mess with our heads.

I have seen this firsthand in females who initially participate in a ketogenic or a low-carbohydrate diet. The results are immediate and welcome! A drop in water weight, the scale moving in the right direction, and we can make the cognitive error that we have found the diet for us.

And it does work.

It works wonderfully while we are metabolically unhealthy or consuming too many calories. Restricting carbohydrates works to reduce total calorie intake, decrease inflammation, and fuel weight loss.

Until it doesn’t.

WHAT

I’ve seen this countless times with women–they love the results of carb restriction so much that they hold onto the idea that that is the only way to drop weight and keep it off.

Clinically I have seen this NOT be the case. After a time, excessive carbohydrate restriction begins to wreak havoc on the thyroid. Dom D’Agostino and I [*] discussed this on the podcast a few years back–excessive carbohydrate restriction often leads to a hypoactive thyroid.

I like to explain this phenomenon–a diet working and then over a period of time it stops working–as exhausting the area under the curve [*]. While this term is used in pharmacokinetics (how long should a drug be dosed for), we can also apply this term to the therapeutic intervention of diet.

Said another way… the diet that heals you isn't the diet you should follow long term.

When women restrict too aggressively with the same intervention for too long, maladaptions can occur.

When you’re in a chronic energy deficit–either through over-exercising or under-eating –your reproductive capacity is downregulated via nutrient-sensing pathways [*], which also can affect your metabolism and body composition.

HOW

After a long period of carbohydrate restriction, if you notice that your weight loss has stalled, or it is feeling harder and harder to stick to it, it might be time for a change.

Change might mean increasing total calories, and reintroduction of carbohydrates specifically.

Realizing the anxiety this may invoke in some of you, think about strategic dosing of carbohydrates in the peri exercise time. Either immediately preceding a workout, immediately after a workout, or both (!) is a fantastic time to consume your carbohydrates.

Remember your muscle is one of the primary sites for insulin activity, glucose storage, glucose utilization, and fat utilization. So timing your carbohydrates around your exercise ensures this fuel will be sequestered and used for muscle activity. You are the most insulin-sensitive immediately after a workout!

NOW

If you are a cycling woman, consider initially increasing carbohydrates (and therefore total calories) in the luteal phase of your cycle. This is the 12- to 16-day period after ovulation, and before your period begins. I detail this in “The Betty Body,” which also has meal plans to show you exactly how to do this.

Typically I am for an initial increase of 10% of total calories to be increased.

If your cycles are irregular and unpredictable, or you are menopausal, you can increase your calories right now irrespective of where you are in the cycle. See how that affects your performance and endurance in your gym sessions.

Question of the Week:

Q: Can you clarify some questions about sunscreen?

This question from Doris about sunscreen comes at a great time. She writes, “Thanks for your podcast episodes on skin health–love them all! Regarding sunscreen: I am a proponent of wearing it daily, but I have some clarifying questions.”

  • If you work indoors all day but in front of computer screens, does that still warrant daily use?
  • How often is it recommended that one reapplies sunscreen?
  • When you are indoors, and then when you are outdoors (and outdoors, when it's April in Toronto and we might not be outdoors for long and the sun isn't strong, and when it's truly summertime)?

Sunscreen is such a polarizing topic, isn’t it?!

I would say that timing and dosing of sun (and of course light) is what’s most important to consider here.

On the one hand, chronic UV exposure (sitting out on a beach all day in the middle of summer, with no sunscreen) is going to increase your risk for skin cancers. And if you do require surgery to remove the cancer, it’s awful, usually induces bad disfigurement and scarring, and the recovery is more difficult than I think people realize.

On the other hand, insufficient sun exposure is a real problem [*] and has direct consequences for human health. As we have moved to working primarily indoors, we do have to be mindful of getting adequate sun exposure.

Here are my best recommendations:

  • Get early morning sun exposure. Go outside in the morning when the sun is low in the sky, full of blue and green lights that rev up our circadian rhythms. You can opt for sunscreen if you like (I do).
  • Indoors, it is less important to be concerned with the application and reapplication of sunscreen if you are not exposed directly to sunlight coming in.
  • Avoid sunbathing between 10 am to 2 pm when the sun is typically at its highest point in the sky and at its strongest. Personally, if I do spend time in the sun, it is usually after 4 pm.
  • Wear a hat with a brim and sunglasses to avoid squinting.
  • If you are lighter skinned and pasty pale from the winter months, be very cognizant of your initial weeks in the sun as you are hopefully developing a little base of color without turning into a tomato.

YOUR TURN!

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

What I Recommend: OneSkin

I’m super curious about advances in skin care that target both skin health and anti-aging. That’s why I’m obsessing about the OneSkin product line–especially the tinted facial SPF and the new body SPF with additional collagen support.

Four female Ph.D.-level longevity scientists experienced in stem cell biology, skin regeneration, aging, and bioinformatics founded OneSkin to specifically research the root causes of skin aging. They optimize skin biology at the cellular level.

OneSkin's flagship ingredient, OS-01, is a novel peptide that targets what’s called “cellular senescence” a root cause of why your skin ages.

Learn more about OneSkin peptide science and try the sunscreens for yourself this summer (and all year round). You’ll be SO glad you did! Use code DRSTEPHANIE at checkout to save 15%.

How Peptides Combat Collagen Loss

Posted on by stephanie-estima

As if we didn’t have enough to deal with managing low energy, mood swings, and brain fog, within the first five years after menopause, we can expect to lose 30% of our skin’s collagen — and collagen production continues to drop another 2% every year for the next two decades!

Even if you aren’t concerned about the aesthetic impact of collagen loss (namely lines, wrinkles, and sagging skin), there’s a health component involved, which I explain in more detail below.

But what triggers these changes? Just like other symptoms common in perimenopause and menopause, it’s due to shifts in estrogen and progesterone.

The Role of Estrogen and Progesterone on Skin

  • Skin Barrier: Estrogen stimulates the production of several key proteins in the skin, keeping your skin barrier healthy and strong. However, as estrogen levels decrease, your skin can become thinner over time [*], which puts you at greater risk for moisture loss, infections, and UV damage.
  • Oil Production: Declining levels of progesterone can lead to skin that’s drier and more sensitive since this hormone is involved in the skin’s oil production.
  • Free Radicals: As estrogen levels drop, the body’s natural defense [*] against free radicals becomes less effective, leading to accelerated skin aging.
  • Hyaluronic Acid: Estrogen also stimulates the production of hyaluronic acid. Without a strong skin barrier and the estrogen-stimulated production of hyaluronic acid, the skin will feel more dehydrated [*].
  • Sun Sensitivity: When estrogen levels decrease, so does melanin, the pigment that helps protect skin from UV rays. This means, you might notice that your skin becomes lighter and that you’re more sensitive to sun damage [*].

How I Keep My Skin Healthy After 40

In addition to eating foods rich in antioxidants, using broad spectrum sunscreen, and getting quality sleep — which can all affect the health of your skin — I recently found a skincare line developed by a team of female scientists.

The company is called OneSkin. And their products, called “topical supplements,” are powered by their proprietary OS-01 peptide which is scientifically proven to counteract some of the factors caused by estrogen decline during menopause.

In lab studies, they found that OS-01 increased collagen and hyaluronic acid production in skin (1), improving firmness, elasticity, and hydration and strengthening the skin barrier (2). Not only that, their peptide is proven to reduce cellular senescence (3), one of the hallmarks of skin aging, so your skin stays younger and healthier as you age

I’ve shared with my Bettys that I’m completely up-leveling my skin this year. I’d love for you to consider how you can do the same. My absolute go-to product from the OneSkin line is OS-01 SHIELD Protect + Repair SPF 30+. This mineral-based sunscreen comes in both tinted and clear. If the science of peptide skin care intrigues you, visit oneskin.co. (Use code DRSTEPHANIE at checkout to save 15%.)

1) Shown in lab studies on human skin samples by measuring collagen production biomarker, COL1A1, and hyaluronic acid production biomarker, HAS2. Treatment with the OS-01 peptide displayed a significant increase compared to no treatment. (Zonari, A., et al. npj Aging, 2023)

2) Shown in a clinical study performed by a third party research organization. Skin barrier and hydration measured by a vapometer. Elasticity and firmness analyzed via double-blind expert clinical grader evaluation. Significant improvements were observed on skin treated with OS-01 FACE for 12 weeks versus baseline. (Zonari, A., et al. Journal of Cosmetic Dermatology, 2024)

3) Shown in lab studies on human skin samples and/or cells by measuring the number of senescent cells via SA-Bgal staining, senescence biomarkers (CDKN2A/P16, CDKN1A, H2A.J), and SASP biomarkers (CXCL8 and IL-6).  Treatment with the OS-01 peptide displayed a significant decrease in all mentioned markers compared to no treatment. (Zonari, A., et al. npj Aging, 2023)

***

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