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Tag: perimenopause

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

Posted on by stephanie-estima

TL;DR

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

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

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

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

WHY

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

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

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

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

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

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

Babies, Parties, and Ugly Shoes

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

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

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

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

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

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

Put Ya Dang Feet Up

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

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

 

HOW

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

Once that was confirmed, we started rehabbing.

Fix Your Footwear

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

Stretch It Out

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

Load It Slowly

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

Help It Along

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

 

NOW

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

Days 1-3

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

Days 4-7

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

Week 2

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

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

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

Bottom Line

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

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

 

Sending you soft heels,

Dr. Stephanie

 

WHAT I'M LOVING THIS WEEK

BiOptimizers Magnesium Breakthrough¹

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

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

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

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

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

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

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

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

 

Attn: Grace Hybrid Pads2

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

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

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

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

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

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

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

 

Manukora Honey

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

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

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

Sign. Me. Up!

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

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

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

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

 

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

 

 

Disclaimer: The information included in a newsletter, email, or on drstephanieestima.com is intended solely for educational purposes. It does not replace a direct relationship with your licensed medical provider and is not intended to diagnose, treat, cure, or prevent any disease.

Affiliate Disclosure: Products mentioned in a newsletter, email, or on drstephanieestima.com, may be part of an affiliate agreement in which Dr. Stephanie Estima receives a small commission on the sale of an item you purchase.

Notes:

1. Use code ESTIMA for 15% off

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

 

 

My Secret to Maintaining Skin Health as I Age

Posted on by stephanie-estima

As you age, especially during important transitions like perimenopause and menopause, your skin goes through some pretty major changes. Dryness, thinning, and wrinkles aren't just common; they're expected. It's not just about your appearance, though. The way your skin ages can contribute to how the rest of your body ages. (1)

Your skin is your largest organ, acting as a barrier between you and the environment. So when it starts to show signs of aging, those changes are often reflected in deeper shifts happening in the rest of your body. That's why it's so important to take proactive steps in caring for your skin, especially as you age.

The Role of the Skin Barrier in Aging

Your skin barrier, a thin layer of skin cells and lipids, acts as a defense against harmful factors like UV rays and environmental pollutants that can create inflammation. But when this barrier becomes damaged, which often happens to aging skin, it's less able to defend itself against these threats.

For women going through perimenopause and menopause, a weakened barrier can trigger the persistent release of inflammatory chemicals into the skin and bloodstream. When this low-level inflammation becomes chronic, it can potentially speed up the aging process and worsen common age-related conditions like heart disease and dementia. (2)

That's what led the team of researchers at OneSkin to explore the effects of their OS-01 BODY moisturizer on whole-body aging. After seeing the success of their OS-01 Peptide™ in their flagship product, OS-01 FACE, they wanted to see what it could do for systemic health when used across the vast majority of skin on the body. (3, 4)

In their recently published clinical study (which I highly recommend reading here), OS-01 BODY specifically improved skin functions that help combat signs of skin aging. Not only did OS-01 BODY give their participants a massive boost in skin hydration, but it also improved their skin barrier function by up to +41.49%. (1)

Thanks to that considerable improvement in skin barrier function, the participants of the study saw a significant decrease in the levels of a key biomarker of inflammation in their blood, IL-8. (1) These results were fascinating and highlight the huge role that skin health plays in your overall health and longevity.

What Do These Improvements Actually Mean for Your Skin?

Due to the impressive improvements in hydration and barrier function, OS-01 BODY works wonders for the visible appearance and feel of your skin. Now, I know what you're thinking. Every skin care company promises that their products will drastically change how your skin looks and feels. But when I took a look at some of the before-and-afters on their site, my jaw dropped.

As it turns out, targeting the cellular changes responsible for skin aging is a must-have for anyone wanting to visibly improve the appearance, feel, and longevity of their skin.

Want to try it for yourself? Visit oneskin.co and use code DRSTEPHANIE to save 15% off your first purchase.

References:

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

02 https://pmc.ncbi.nlm.nih.gov/articles/PMC6146930/

03 Zonari, A., et al. Journal of Cosmetic Dermatology, 2024

04 Based on data from clinical studies, consumer perception studies, and/or lab studies conducted on human skin samples, 3D skin models, and skin or hair cells in the OneSkin lab. Explore more at oneskin.co/claims

 

Mini Pause #88: Can vibration protect your bones and tendons?

Posted on by stephanie-estima

Have you ever seen those vibrating platforms tucked away in the corner of the gym? It might look gimmicky, but I promise it's not a shakeweight situation. Research shows that whole-body vibration (WBV) is actually a goldmine for your tendons, ligaments, and bones.

I had one in my clinic for years, and it was a staple in rehab and prehab. I still use it every day.

It is right for you? Hop in my Jeep, keep your arms and legs inside the vehicle at all times, and please do not feed the animals any of your emergency granola.

We're going on a nerd safari!

WHY

Midlife comes with a few big realities:

  • Tendons heal slower
  • Joints feel stiffer
  • Bones aren't as forgiving as they used to be
  • Injuries take longer to recover
  • Bone density is a group project, and you're stuck doing all the work

I hate to be the one to bring you all this delightful news, but I love you too much to keep the truth from you.

WBV (remember: whole-body vibration) is a gentle wake-up call to your tissues. It's a way to stimulate healing and repair without pound-pound-pounding on your poor joints.

For women in midlife navigating perimenopause and menopause, this can be a game-changer.

HOW

Here's the science of how WBV works:

  • Tendons and Ligaments:
    Vibration creates micro-stretching at the cellular level, stimulating fibroblasts (cells that make connective tissue) to make more collagen (the scaffolding of these tissues). It also boosts nitric oxide (NO), which helps improve blood flow to areas that rarely get it. Over time, tendons actually stiffen in a good way, making them stronger and more resilient.
  • Bones:
    WBV acts like mini-impact training. Vibrations activate bone-building cells (osteoblasts), improve fluid flow through bone canals (for my dark roast Bettys, if you want to go down the rabbit hole of the lacunar-canalicular system, that is what I'm referencing), and even suppress the cells responsible for breaking done bone. It's like sneaking in bone density training without jumping, sprinting, or lifting heavy. But psst… don't stop lifting heavy!
  • Balance and Neuromuscular Control:
    WBV triggers rapid muscle contractions, sharpening your stability. More balance means fewer falls, which translates to fewer fractures. Even if you're not tippy right now, it's smart to get on top of it before your tippy years hit.

In my clinic, I used a plate to help rehab Achilles or patellar tendinopathies, rotator cuff injuries, chronic ankle or knee sprains, and osteoarthritis with joint stiffness.

Aside from acute injury, the women who will benefit most from WBV are those with tendon pain, osteopenia, osteoporosis, joint pain, or anyone who can't yet tolerate high-impact training.

NOW

So, should you and your girlfriends all Secret Santa vibration plates to one another this year?

I'm a big proponent of a vibration plate, and I use my Power Plate every day. In my weekly training, I am doing a lot of high-impact activities like sprinting and weight lifting, so vibration helps prevent injuries and improve tissue tolerance.

The connective tissue and bone benefits overlap because the same signals of mechanical load, nitric oxide release, IGF-1, and collagen synthesis are shared across tissues. WBV is like giving your musculoskeletal system a gentle “shake” that wakes up repair pathways without over-stressing them.

Now, WBV is not a replacement for progressive overload (weights > plates). But it's an incredible add-on or bridge. Here's how I'd recommend using it:

  • Use it during rehab if your tendons, ligaments, or joints aren't ready for a heavy load yet.
  • Layer it into your bone-health strategy if you're at risk of osteoporosis.
  • Add it as a primer to improve circulation, healing, and balance before lifting or sprinting.

It's like a little love note to your muscles, tendons, and bones that says, “I see you. I'm taking care of you. I want you with me for the long haul.”

I'm curious. Have you ever tried standing on a vibration platform? Did it feel like a helpful tool, or just like a fancy washing machine?

 

Shake it up, baby.

Dr. Stephanie

 

P.S. Have you saved your spot for the first session of my YES coaching program? I'm offering the first live coaching session completely free, and when you sign up, you'll unlock a special discount code for the rest of the program.

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WHAT I LOVE THIS WEEK

The Sleep Technology That Ended My “Sleep Divorce”

Read my full story about the way this affected my marriage.

For two years, hot flashes kept me and my husband in separate bedrooms. I tried every trick in the book. Cooling pillows, fans, even ice packs. But nothing worked consistently until I started using Eight Sleep's Pod 5 with Hot Flash Mode. I'm not exaggerating when I say it changed everything.

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Clinical data shows Pod 5 reduces hot flashes by 52%, but here's what it actually gave me:

  • One extra hour of quality sleep per night
  • Mornings where I actually feel like myself
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If hot flashes or night sweats are stealing your peace, this is the solution I trust.

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Sweet dreams, Betty!


The Protein That Actually Tastes Like Food (Not Powder)

Why do most protein powders taste like chalky disappointment? I've tried countless brands that promise “great flavor” that are actually barely edible.

The only protein powder you’ll find in my kitchen is Equip’s Prime Protein.

It's a 100% grass-fed beef isolate with the same nutrient profile as 4 ounces of steak. I’m talking about protein, collagen, and micronutrients that support joint health and recovery. The beef source means better amino acid absorption compared to plant proteins and none of the dairy allergens that can trigger gut issues.

I blend Prime into my morning smoothies, mix it into my protein oats, and bake with it all the time. The chocolate flavor makes incredible protein muffins that taste like dessert. It even passed the taste test with my kids.

Okay, now here’s the really fun news. Until September 23, your code DRSTEPHANIE gets you exclusive access to Equip’s flash sale on Prime Protein and Prime Bars.

Your blood sugar, your gut, and your taste buds all got together and told me you’re going to love it.²

The Recovery Secret That's Been Hiding in Plain Sight

There's a product that has come out of the woodwork and completely, unexpectedly revolutionized my post-workout routine.

It's Incrediwear's bamboo charcoal-infused gear, and I'm not messing around when I say it has flipped my recovery on its head.

After aggressive pickleball sessions or sprint intervals, my knees used to ache for days. Now, I slip on their knee sleeve immediately after training and that lingering soreness is dramatically reduced.

The science is fascinating. The bamboo charcoal fibers increase blood flow at the cellular level without compression. You're getting faster healing, reduced inflammation, and you don't have to worry about feeling squeezed like a sausage.

Their socks have become a non-negotiable for travel and recovery days to keep my circulation flowing naturally. I'm not above wearing them to bed, either!

With Incrediwear, better circulation is working behind the scenes. It's not magic – it's science. It's smart fabric technology supporting what your body already wants to do: heal and recover efficiently.

Try Incrediwear with code DrSteph20 for 20% off. Your joints will thank you!³

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

1 Ships to US, Canada, UK, Mexico, EU, and Australia Terms and conditions may apply.

2 Ships worldwide. Code valid on first-time orders or first subscriptions (unless a special sale is running). Terms and conditions may apply.

³ Ships internationally. Terms and conditions may apply.

 

Mini Pause #86: Are Weighted Vests a Scam? Part 3

Posted on by stephanie-estima

Welcome to third instalment in our mini-series on weighted vests.

So far, we have covered Osteoporosis & Bone Health and VO2/Caloric Expenditure. Today, we're getting into strength and muscle growth.

If you think I got nerdy on the last two issues, buckle up Bettys, because there are some really important distinctions we need to talk about today!

WHY

Muscle grows when you repeatedly ask it to do harder work over time. End of story.

Said another way, muscle growth happens with more load, more reps at the same load, or more challenging variations that are near muscular failure. That's the core of progressive overload.

And **spoiler alert**, it's why you're not going to change your muscle strength or size just by wearing a weighted vest and going about your day. You need high tension, a long enough time frame, and the simulation of muscle failure. (PubMedPMC)

Insert sad face and violins playing in the background…

Look, I, too, wish I could just look at my glutes and have them grow, but unfortunately, it doesn't work that way. They won't grow unless I eat enough and put in the work to drive the signal (progressive overload) for them to grow.

So, are weighted vests useless for muscle building, then?

The short answer is no. The detailed answer is in the next section.

WHAT (the science says)

Weighted Vest Alone ≠ Strength Gains

In a 27-week randomized trial (n=62, age ~74), participants wore 0%, 3%, or 5% bodyweight vests for 2 hours/day, 4 days/week, with no required exercises.

The Result: No differences in knee strength, endurance, physical performance, or bone markers as compared to the control group who did not wear weighted vests.

The authors (correctly) concluded that the stimulus of just wearing a vest was below the threshold to build strength. PubMed

Where Vests Are Useful (inside a training program):

In a 12-week randomized pilot (community-dwelling older adults), everyone did the same home exercises and 30-min walks.

The vest group (wearing ~10% of their body weight) improved their scores on a 6-minute walk, 2-minute step, 30-second chair-rise, and select hip strength exercises more than those who exercised without a vest.

Caveat: It's important to note that these results are not solely attributed to the weighted vest. It was a function of strength training with extra load. Physical Activity and Health

Dr. Stephanie's Comments:

The vest alone is not going to grow your glutes, or anything for that matter. In order for vest wearing to have any impact on strength and hypertrophy (muscle growth), you've gotta lift those weights, baby.

In my opinion, the biggest program is that most women are not strength training through midlife. They might “think” they are strength training with their cute little 2 lb ankle weights, but this is not strength training. This is a side effect of the delicate marketing tactics aimed to get women to spend their hard-earned money on gadgets.

Women are trying. I see you out there! You're taking your hot girl walks. You're hitting the yoga and pilates classes. You're doing group exercise with 4000 lunges. But, my friends, this is not strength training. Muscle burn is not the same as muscle failure.

If you feel called out right now, before you hit send on an angry, please know I'm not calling you out. I am calling you all the way up.

Want glutes that leave the room 2 minutes after you do? You will have to lift in a way that causes your muscles to fail.

Now, for my ladies who are still intimidated by the iron in the gym (we'll work on this). Getting bulky won't happen by accident. Just because you drive a car doesn't mean you will accidentally become a Nascar driver, you know?

For those of you who are dealing with joint issues or an injury – take it slow. A vest can be a perfect bridge for you to increase the mechanical load that would not otherwise be there.

I actually LOVE wearing a weighted vest when I do pull-ups, push-ups, or even walking lunges and step-ups. These are great ways to make bodyweight exercises more challenging. Read the next section for some specific examples.

HOW

Lower Body (glutes/quads):

For all exercises below, load with a snug vest and add 1-2 lbs or 1-3 reps per set if you're ≥2 reps from failure across all sets. Stop a set when your form breaks:

  • Step-ups (box height at least mid-shin, but it can be at knee height or higher)
  • Split squats or Bulgarian split squats
  • Reverse or forward lunges
  • Wall-sit or squat holds (time-under-tension)

Upper Body:

For the exercises below, do your working sets at RPE 7-9/10 (keep 0-3 reps in reverse). That's the “near-failure” zone the literature points to for hypertrophy with a wide range of loads. PMC

  • Push-ups (these can be done elevated, like against a wall or countertop, on the floor, or even as a deficit)
  • Pull-ups or chin-ups (start with your own bodyweight and work up to a vest once you can do an unassisted pull-up)
  • Inverted rows (lower the bar over time, then add a vest)

You can also add a weighted vest to my LIFT program to increase the intensity of some of the moves, too!

NOW

This Week's 2-Day Bridge (30-40 min each):

Day A

  • Step-ups: 3×8-12 per side (vest up if 12 is too easy)
  • Push-ups: 4×6-12 (elevate your hands as needed and add a vest when 12 is too easy)
  • Split squats: 3×8-12 per side
  • Inverted rows: 3×8-12
  • Side plank: 2×30-45 seconds per side

Day B

  • Bulgarian split squats: 3×8-12 per leg (use a vest as you are able)
  • Chin-up or band-assist pull-down: 4×6-12 (add a vest once you pull your own bodyweight)
  • Reverse lunge: 3×8-12 per side
  • Deficit push-ups or dumbbell press: 3×8-12
  • Hip hinge (good-morning or RDL pattern unloaded): 3×10-15 (use a vest only if your back stays neutral)

How to progress each week:

  • On the lifts that felt easiest, add 1-2 reps somewhere or add ~1-2 lb to the vest.
  • Keep most sets near failure with crisp form.
  • After 6-8 weeks, step into a formal progressive program with barbells, dumbbells, or machines, OR keep advancing vest-loaded calisthenics if you're getting stronger. PubMed

P.S. If you're reading about weighted vests and feeling your best, I think you'd love LIFT. LIFT is my smart, progressive 4-day split that teaches women in midlife how to lift weights safely and strategically. The result? Better results, joints that support you into older age, and the confidence of building that strong body you've always wanted. Curious? Check out LIFT.

References for this issue

  • Greendale et al., 2000 (J Am Geriatr Soc): 27‑week vest‑only RCT (3–5% BW); no improvements in strength/performance—dose too low. PubMed
  • Schoenfeld, 2021 (PMC): Loading recommendations; hypertrophy across a range when near failure; practical 6–12 rep / ~60–80% 1RM lane. PMC
  • ACSM Position Stand, 2009: Progressive overload principles; novice hypertrophy loading/frequency; 2–10% load increases when reps exceed target. PubMed
  • Mierzwicki et al., 2019 (Phys Act & Health): Exercise + ~10% BW vest outperformed exercise alone on 6MWT, 2‑min step, chair‑rise and some hip strength. Physical Activity and Health

WHAT I LOVE THIS WEEK

The 600% GLP-1 Boost That Has Everyone Talking

Remember my recent podcast episode with Sarah Kennedy, all about Calocurb and how it naturally cranks up GLP-1 production by 600% The response has been incredible. So many of you have been asking follow-up questions about how something natural can be so powerful.

Here's what I keep coming back to: this is not some mysterious new compound.This is a patented extract from New Zealand hops that interacts with the bitter taste receptors you already have in your gut.

The science is surprisingly elegant. These receptors trigger your body's own appetite-suppressing hormone cascade (the same pathway those expensive prescription drugs target).

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Several of you have already tried it, and the feedback is consistent: genuine appetite control that feels natural, not jittery or forced.

Still curious? Get 10% off with code DRSTEPHANIE at the official Calocurb website.¹


My Secret Morning Weapon for Next-Level Workouts

Ladies, can we talk about something that's completely transformed my morning routine? I've been using KetoneIQ before my early workouts, and honestly, the difference is remarkable.

Here's why I'm obsessed: I'm giving my body clean, immediate fuel through KetoneIQ's exogenous ketones. My muscles and brain put this fuel to work instantly. No digestion, no impending energy crash.

I take it about 15-20 minutes before I hit the weights. The mental clarity and sustained energy is unlike anything I've experienced. I'm not fading mid-workout or crawling to the coffee maker afterward. Just steady, focused energy that carries me through my entire session and well into my morning.

What I love most is how clean it feels. My workouts feel more intense, my recovery is better, and that post-workout brain fog? Completely gone.

KetoneIQ has become as essential to my morning routine as my workout clothes. It's the kind of consistent performance upgrade that makes you wonder how you ever trained without it. Give it a try by going to https://ketone.com/STEPHANIE to save 30% on your first-time subscription orders.²

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But here's what really sealed the deal: pairing AG1 with their Omega-3. 

Together, these two cover my foundational nutrition, so I can focus on the fun stuff, like enjoying my cappuccino without a dozen supplement pills staring at me. It's the kind of simple, effective routine that busy women like us desperately need.

The best part? You can try both without the usual commitment stress.

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

1 Calocurb ships within the USA and Canada (at an extra shipping cost). Customers from Australia and New Zealand can purchase Calocurb from www.calocurb.co.nz. The code works for all one-time, first orders. The code is not eligible for subscription orders. The standard delivery within the US is 3-6 working days, and shipping is free with any US order. A track & trace link will be provided via email once the order is placed.

2 For all info about Ketone-IQ international shipping and exclusions, kindly refer here. Dr. Stephanie's link is only valid for one-time use, offering 30% off your first subscription order. Customers will receive a free six-pack of Ketone-IQ on their 2nd month.

³AG1 ships internationally, except to Mexico. Link works for all orders.

 

Mini Pause #85: Are Weighted Vests a Scam? Part 2

Posted on by stephanie-estima

Last week I kicked off this mini-series in the Mini Pause about weighted vests. We dove into the bone density claims, or how weighted vests will supposedly support (or deplete, depending on who you ask) our bone health as we age.

(Didn't catch it? Want your friend to read it? Click here)

The internet loves to rage-bait us into yapping at each other, and weighted vests are just one of the most recent topics that have us arguing with each other.

Whether you're seeing more content from Team “Weighted Vests Grow My Glutes” or Team “Weighted Vests Are for Grifters,” I can bet you've seen some side of the polarized debate.

Well, friends, I want to re-welcome you to this little corner of the internet that reminds powerful women like you about nuance. 

As it turns out, weighted vests (and about a million other topics) aren't all that black and white. Let's get into it and chat about weighted vests and their cardiovascular claims. I've got some juicy, actionable takeaways for you.

WHAT (the science says)

So, yeah, weighted vests have some interesting benefits.

Immediate Effects (i.e., one walk):

Adding about 10-15% of your body weight with a vest makes your body work harder, even during a simple walk. On flat ground, you'll notice the biggest changes around that 15% body weight mark, but if you add an incline, even a lighter load makes a difference. Your breathing and heart rate go up in a healthy way, which means you're getting more bang for your buck on that walk.

Read the study from American Council on Exercise.

Longer-Term Effects (i.e., a 12-week program):

In a 12-week study with older adults, everyone did the same at-home exercise routine and walks. The only difference? One group wore weighted vests at 10% of their body weight.

They did 8 home exercises plus a 30-minute walk 3 times a week for the 12 weeks. The vested up group saw bigger improvements in walking distance, stamina, and leg strength compared to exercise alone.

Read the study in Physical Activity and Health.

Dr. Stephanie's Comments:

This makes sense. It's not rocket science. It's basic physics. When you add more weight, your body has to work harder. The extra effort means you burn more energy. It's why a lot of women will attribute weight loss from their hot girl weighted vest walks.

Even in the short studies we just talked about, researchers saw an immediate bump in oxygen use (VO₂) — a key marker of how hard the heart and lungs are working. If those changes showed up right away, it's reasonable that, over time, many women will experience stronger cardiovascular fitness and an easier path to weight loss when pairing a vest with regular cardio.

What We Don't Know (the Nuance)

So far, the research hasn't proven that simply walking with a weighted vest can make a long-term difference in your cardiovascular capacity. It seems that the addition of incline, faster pace, and intervals is important. American Council on Exercise

Dr. Stephanie's Thoughts:

Just because we don't have long-term studies yet doesn't mean there's no benefit. As I like to say, lack of evidence is not necessarily evidence of lack.

From what I've seen in myself and others, even short-term use gives your heart and lungs a nice bonus workout. If you keep those habits up over time, it's very reasonable to expect those benefits to carry over.

HOW

I like to think of a weighted vest as a “hill in a box.” I've mainly used them as a way to amp up the intensity of my walks. If you're feeling ambitious, you could even add one to your next date with a Stairmaster. It's a solid way to make a workout more challenging without changing much else.

Here's how I'd get started, based on the research:

  • How Often: 1-3x/week, on top of your usual movement
  • How Long: 20-40 minutes per session
  • How Heavy: Start at about 5% of your body weight (or less). If it feels smooth on your joints, start working toward 10%. (Physical Activity and Health)
  • Where to Go: On flat ground, you might need a bit more weight to notice a difference. On hills or a treadmill incline, go lighter. (American Council on Exercise)
  • What to Expect: Your heart rate and breathing will rise (that's a good thing!). If you have joint pain, high blood pressure, or pelvic floor issues, shorten your sessions and check in with your doctor before pushing further. (American Council on Exercise)
  • Form Tips: Keep your steps short, stand tall, and land softly. If you knees or feet complain, try reducing the weight or incline before cutting your time. (Medicine & Science in Sports & Exercise)

Weighted Vest Interval Playbook

Rotates these example exercises:

Beginner (20-25 minutes)

  • Warm up: 5 minutes easy (no vest or very light)
  • Main set: Alternate 2 minutes brisk walk + 2 minutes easy walk, repeat 6 times
  • Vest: Start with ~5% bodyweight
  • Cool down: 5 minutes easy

Intermediate (30-35 minutes)

  • Warm up: 6 minutes easy
  • Main set: Alternate 1.5 minutes hard + 1.5 minutes easy, repeat 8 times
  • Incline: 3-6% grade
  • Vest: 5-7.5% bodyweight
  • Cool down: 5 minutes easy

Advanced (35-40 minutes)

  • Warm up: 8 minutes easy
  • Main set: Alternate 3 minutes steady, strong pace + 2 minutes easy, repeat 5 times
  • Incline: 4-8% grade
  • Vest: 7.5-10% bodyweight
  • Cool down: 5 minutes easy

Rule of thumb: Push hard enough that it feels like a 6-8/10 effort (breathing heavy but not gasping). Always back off if your joints feel sore or your landings get jarring.

NOW

Here's your assignment for the week:

  • Pick your load: If you're new to vests, start at ~5% BW for 2-3 sessions, then reassess. (American Council on Exercise)
  • Slot one workout: This week, schedule one 25-minute beginner weighted vest interval (above).

References for this issue

  • PubMed (Puthoff et al., 2006): Weighted vests ↑ VO₂, relative intensity, and ground‑reaction forces during walking. PubMed
  • ACE/UNM graded walking study (full report PDF): VO₂ and %APHRM rise with 10–15% BW, stronger with incline; nuanced RPE response. EACE Fitness
  • ACE summary article: Practical overview—15% BW needed to raise VO₂ on flat, smaller loads work with incline. ACE Fitness
  • Physical Activity and Health (Mierzwicki, 2019): 12‑week RCT—adding a 10% BW vest to a shared exercise + walking program improved 6MWT, 2‑min step, and chair‑rise vs control; Physical Activity and Health

WHAT I LOVE THIS WEEK

Beyond Smoothies: My Creative Kitchen Secret for Protein

I used to think protein powder was just for post-workout shakes, until I found Equip Foods Prime Protein. It's made with only 3 ingredients: grass-fed beef, cocoa powder, and stevia. You get clean, complete protein without the fillers and chemicals.

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The Stress Shield Every Midlife Woman Needs

Stress hits harder in midlife. We're managing careers, family chaos, and the hormonal shifts of perimenopause, and our nervous systems are working overtime.

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

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2 Here's the list of countries BIOoptimizers currently ships to. **NOTE: Canada is NOT on the list! Code can be used multiple times. Terms and conditions may apply.

Mini Pause #84: Are Weighted Vests a Scam? Part 1

Posted on by stephanie-estima

Lots of noise recently on social media about weighted vests and if they are actually doing anything.

The noise is often drummed up from what I like to call EBITs (evidence based internet trolls) who have no clinical experience, have never dealt with the general public, and if there is no RCT, then did it even happen bruh?

As is in most cases, there are a lot of papers to review, think on, and apply critical thinking on how it applies to everyday life. Lucky for you this is my favorite way to spend an evening after I crush it on Duolingo.

We are going to examine claim by claim over the next few weeks some of evidence for and evidence against weighted vests.

Vests are not magic, but they can be a tool of amplification in several scenarios.
Today we are going to look at the impact of weight vests on bone mineral density and if it has osteogenic (bone promoting) properties.

WHY

Lots of social media influencers and lifestyle accounts flaunting weighted vests as the solution to bone mineral loss in perimenopause.

More bones without barbells? Oooooo enticing. Especially for women in midlife who for whatever reason are not following a strength training program with progressive overload.

But here’s the truth:

  • Bone adapts to load magnitude and, crucially, rate (how quickly the load hits).
  • Light extra mass while strolling rarely reaches an osteogenic threshold, which explains why research looking at weighted vest only for walks does not show a positive outcome.
  • In contrast, jumping + a vest adds both magnitude and high loading rate at the hip—the combination that produced long‑term maintenance of hip BMD in the 5‑year program. PubMedOSU Extension Service

WHAT

1) Bone Mineral Density (BMD) / Osteoporosis

Study 1: Vest alone (daily wear / walking):

  • Design: 27‑week randomized trial, 62 community‑dwelling older adults.
  • Weighted Vest “Dose”: 0% (control) vs 3% or 5% body‑weight vests, prescribed 2 h/day, 4 days/week; no mandated exercises.
  • Result: No improvement in strength, performance, or bone turnover markers vs control. Authors concluded the loading dose was insufficient to stimulate bone. PubMed

Dr. Stephanie’s comments: Totally makes sense. First of all 27 weeks is insufficient to see remodelling of bone (the average bone turnover is around 2 years, which slows as we age). And the frequency (2h/daily) and amplitude (3-5% of body weight) are insufficient to really move the needle.

Study 2: Weighted Vests during intentional weight loss:

  • Design: 12‑month RCT, 150 older adults with obesity aiming for ~10% weight loss.
  • Dose: Diet alone vs diet + daily weighted‑vest (self‑reported 7.1 h/day, vest weight adjusted to replace on average ~78% of lost weight) vs diet + progressive resistance training.
  • Result: All groups lost hip bone; neither the vest nor resistance training prevented hip BMD loss in this context. PMC

Dr. Stephanie’s commentary: the timeline is better here (albeit still too short, and this study tells us what we already know – a prolonged caloric deficit takes away from the whole body. Oh wouldn’t it be so much better if we could only select the adipose tissue to shrink in a deficit! Sadly, not so. Any type of prolonged dieting will see loss of ALL weight – fat mass, muscle mass, and in this case organ mass in the form of bone as well. This is why I strongly believe perimenopausal women should not be on any kind of prolonged caloric restriction. Period.

Study 3: Vest + impact training:

  • Design: 5‑year community program in postmenopausal women using weighted‑vest lower‑body resistance + jump training (≈3 sessions/week, 32 weeks/year).
  • Result: Exercisers maintained hip BMD while controls lost ~3–4% over 5 years. Reported changes: femoral neck +1.54% vs −4.43%; trochanter −0.24% vs −3.43%; total hip −0.82% vs −3.80%. Program specifics: average ≈52 jumps/session and ~11 lb vest, with >83% adherence. OSU Extension Service+1

Dr. Stephanie’s comments: Ooooooo now this is exciting. A trial that is long enough to see actual bone remodeling (5 years) AND they paired the weighted vest with jump training! Remember IMPACT + TIME is the magic in remodelling bone. This hits both of those marks. Of interest is to note the monster 1.54% change in femoral neck (an area very susceptible to fracture in old age) compared with a -4% change in controls who were still exercising. This is bankable benefits for weight vest use.

HOW (to use a vest if your goal is hip-bone benefits)

Use the vest during targeted impact or lower‑body loading, not as an all‑day accessory.

Here is a practical template inspired by the 5‑year study (to adapt for YOU, don’t copy it exactly):

  • Frequency: 3 sessions/week, aim for ~52 weeks/year of consistency.
  • Start unweighted: Learn soft, quiet landings (mini‑squat jumps, step‑offs to gentle hops).
  • Progressive loading: Add the vest gradually in 1–2 lb steps, staying well within comfort; many programs keep total vest mass well under 10% body weight at first.
  • Volume target (build over weeks): 30–60 total jumps/session (e.g., sets of 6–10), with full recovery and high‑quality landings.
  • Session mix: Short jump sets + lower‑body strength (squats to chair, step‑ups, hip hinges), wearing the vest for sets if tolerated.
  • Hip focus: Forward and multidirectional jumps from a very low height; avoid depth jumps or plyos that feel “hard” on knees/feet.
  • Stop criteria: Any sharp pain, pelvic floor symptoms, or soreness that lingers >48 hours → reduce dose or pause and reassess.(Program dose and adherence details drawn from the 5‑year vest‑plus‑jumping research; community program description via OSU Extension’s Better Bones & Balance.) OSU Extension Service+1

What not to expect:

  • Walking with a light vest (a few hours/week) is unlikely to move hip BMD. That exact strategy failed in a controlled trial. PubMed
  • During active weight loss, a vest alone or standard resistance training may not protect the hip. If you’re dieting, talk with your clinician about bone‑supportive nutrition (calcium, vitamin D, protein) and whether supervised, higher‑impact options are appropriate for you. PMC

Safety notes:
If you have diagnosed osteoporosis, prior fragility fracture, significant knee/hip/foot pain, hypertension, or pelvic floor concerns, seek personalized clearance and coaching before adding impact. Consider building a base with strength and balance training first.

NOW (put it into practice this week)

  • Check your context: Are you currently losing weight? If yes, know the hip may still lose bone so plan your nutrition + training with a pro. PMC
  • Pick your tool: A snug, comfortable vest you can micro‑load (small removable weights). Start light.
  • Try a 6‑week primer:

    – Weeks 1–2: 2–3×/week, 20 mini‑jumps total/session, no vest.
    – Weeks 3–4: Add 2–4 lb vest, 30 jumps/session (sets of 6–8).
    – Weeks 5–6: 40–50 jumps/session, consider +1–2 lb if fully comfortable.
    – Keep all landings soft; stop if anything hurts.
    (Progression concept derived from the long‑term vest‑plus‑jumping model; adjust to your capacity.) OSU Extension Service

References for this issue

  • Greendale GA et al. J Am Geriatr Soc (2000): Vest‑only RCT, no strength/performance/bone‑marker benefit at low dose. PubMed
  • Beavers KM et al. JAMA Netw Open (2025): During weight loss, neither daily weighted vests nor progressive resistance training prevented hip bone loss. PMC
  • Snow CM et al. J Gerontol A Med Sci (2000): 5‑year vest‑plus‑jumping maintained hip BMD vs 3–4% loss in controls; ~52 jumps/session, ~11 lb vests, high adherence. OSU Extension Service+1
  • OSU Extension: Better Bones & Balance® program overview (impact + strength + balance; often with vests). OSU Extension Service

WHAT I LOVE THIS WEEK

Transform Your Daily Hydration Ritual with Pique's Deep Hydration Protocol

As we navigate perimenopause and beyond, our skin's ability to retain moisture naturally declines, making targeted hydration more crucial than ever Deep Hydration Protocol. Pique's Deep Hydration Protocol offers a science-backed solution: B•T Fountain in the morning delivers 30mg of clinically proven ceramides and ultra-low molecular weight hyaluronic acid for visible skin radiance Deep Hydration Protocol, while R•E Fountain at night features Triple Biomaxed™ Magnesium to support deep rest and cellular recovery Deep Hydration Protocol. What sets this apart? Clean formulation—no sugar, artificial ingredients, or fillers—just pure, bioavailable nutrients Deep Hydration Protocol that work from within. It's hydration elevated beyond water.

Exclusive for my readers: Up to 20% off + free Starter Kit at piquelife.com/drestima1

The Sleep System That Saved My Marriage (And My Sanity)

I'll be brutally honest, perimenopause was destroying my sleep and my marriage. It got to the point that my husband and I went through a sleep divorce and were sleeping in separate beds. The thing that saved us from our sleep divorce? Eight Sleep's Pod 5 Ultra: dual-zone temperature control lets us each sleep at our perfect temperature in the same bed. The hydro-powered blanket provides full-body cooling that actually works for hot flashes. Studies show 27% better deep sleep, and I can confirm it's life-changing. We're both sleeping through the night again, and our relationship is stronger than ever. Sometimes the best marriage counseling comes in the form of better sleep. Try it out for yourself at eightsleep.com/drstephanie and use code DRSTEPHANIE for $350 off your Pod 5 Ultra.

Hydration Game-Changer for Midlife Women

Are you a busy woman juggling career, family, and your own health, feeling like you’re running on empty? Back-to-back meetings, managing teenagers, squeezing in workouts, and feeling constantly tired despite drinking gallons of water? The culprit may be electrolyte depletion. When we're stressed and moving nonstop, we lose sodium faster than we can replace it, causing fatigue, brain fog, and those afternoon crashes. LMNT solves this puzzle. This zero-sugar electrolyte mix delivers 1000mg of sodium, based on research showing we need 2-3x government recommendations for optimal function. No artificial ingredients, just pure electrolytes that actually work. Now I start every morning with LMNT and stay sharp through my busiest days. It's the difference between surviving midlife and thriving through it. Try it out for yourself and receive a free sample pack with any order at drinklmnt.com/drstephanie.2

🌟 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. Free Shipping on all orders. 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.

Click Here for Your $39-Bottle-for-a-Buck.1

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

Posted on by stephanie-estima

Why Most Back Pain Has Nothing to Do with Injury

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

WHY

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

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

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

WHAT 

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

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

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

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

HOW

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

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

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

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

 

 

NOW

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

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

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

 

 

WHAT I LOVE THIS WEEK

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

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

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

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

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

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

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

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

Fresh Pressed Olive Oil

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

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

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

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

 

BiOptimizers

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

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

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

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

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

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

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

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

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

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