The response I got to last week’s Big Ovary Energy email made my heart grow three sizes. (Missed it? Read it here.)

Seriously – I LOVE getting your email responses and I share them with my whole team to make sure everyone knows when a topic hits so we can give you more of what you love.

It sounds like the 2026 Bettys don’t want to burn it all down or put a ton of pressure on ourselves to chameleon into a new person.

We want small, elegant tweaks to an already existing, solid routine. No drama. No antics. Just intention.

And Bettys, I’m SO happy to lead that way.

 

Ovary Inspo

Remember… the egg doesn’t hustle out of the ovary.

She doesn’t grind.

She doesn’t “earn” fertilization by doing more.

She gets released, gets comfortable, sends the signal… and waits.

Then she chooses.

That’s the energy I’m carrying forward in 2026

Refinement over overhaul.

Invitation over intensity.

My personal fitness routine is already good. It’s been good for decades. Maybe yours is locked in, too.

So instead of asking, “What more can I add?”

I’m asking, “What tiny shift makes this feel even better?”

 

Here’s what my Big Ovary Energy looks like in real life right now:

#1: Training Stays the Same

Strength is my anchor. Always has been, always will be.

I’m still following my LIFT program (20 years strong, baby) because muscle is my longevity insurance, and I’m happy to pay that premium.

I’m SO excited that almost 1000 Bettys have bought LIFT and are making it their regular training plan. This is truly the best, most research-backed way to get the bod you want now and 30 years from now.

 

#2: Cardio, But Without the Hate

I don’t like long cardio sessions, and I’m ready to say that with my whole chest. Long cardio sessions on machines make me want to donate an eye.

I’ve learned to honor what I actually love: walking, sprinting (short, spicy, DONE), and racquet sports.

The crack of a ball on a racket?! I mean… come on. Instant joy.

So in 2026, I’m doing those 3 modes of cardio. Daily walking, 1-2 euphoric sprints a week (I sprint on this, and a weekly racquet sports date with my hubby for soul food.

I’ve always done cardio, but I’m formalizing when they happen and tossing anything that feels forced.

P.S. Don’t do stuff you hate – it’s a recipe for disaster.

 

#3: The Steps Tweak

Before coffee, before scrolling… I’m giving myself 25 minutes with a bottle of electrolyte water in hand to walk on the treadmill and plan my day.

I’m doing short walks after lunch and dinner to keep my blood sugar and digestion happy.

That simple rhythm adds up to 10-14K steps/day without even thinking about it.

And just like that… easy breezy beautiful Cover Girl 10,000 steps without even trying.

No “finding time.”
No negotiating with myself.
No decision fatigue.

This is where the magic actually is.

 

Bottom Line

Taking care of yourself, working toward your goals, building the body you want… it shouldn’t feel like punishment.

The end. That’s the movie. Roll credits.

Your 2026 goals don’t have to be harder… or require a new personality… or be super outcomes-focused.

Just create the conditions and let your body respond to your calm, confident, rooted power.

 

A Sneak Peek

I’m experimenting with a few new things… because as you know, my body is basically a science lab.

You’ll hear about them more in upcoming Mini Pauses, but here’s a teaser:

Delaying Coffee

Gasp! I’ve been pushing my coffee back by about 30 minutes, basically until I’m done with my morning walk.

TBD if it’s life-changing, but I’m noticing some steady energy midafternoon.

Hair Health

I’m actively testing a few things for shedding, thinning, and overall hair length and scalp health.

I have some solid foundational pieces in place, but I’m playing with some techniques, weekly oiling, and a few other upgrades.

Again, give me some time with it, and I’ll report back in 6-8 weeks.

And if you have any recommendations, I’m all ears! I’m currently down several rabbit holes on Asian and East Asian traditions for hair and scalp health.

More soon!

Dr. Stephanie

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🌟 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.

 

 

There’s an image that’s living in my body lately – totally inspired by my ovaries.

Stick with me.

When the egg is released, she doesn’t go racing up and down the uterine tubes frantically and aggressively searching for sperm, does she?!”

No. She doesn’t chase. She doesn’t perform. She doesn’t spiral.

She waits.

She signals readiness.

And then – this is the part I love most – she doesn’t just let anything in.

Contrary to the story we’ve been sold (that sperm “fight” and the strongest one “wins”), the real magic is more nuanced.

The egg and her environment play a role in selection, in timing, in compatibility. One gets let in, and then the door closes.

That’s the vibe I’m digging.

Big ovary and big egg energy is:

“I’m not chasing. I’m preparing.”

“I’m not forcing. I’m inviting.”

“I’m not taking anything just because it arrived.”

“I choose what enters my life.”

“Once I choose, I commit, and the door closes to distractions.”

(And yes, this is a metaphor, not a biology lecture. But the metaphor is medicine.)

How this plays out:

 

HOW

Keep the plan. Make it gentler.

If you’re already on a plan, you don’t need a brand-new personality on January 1st.

“New Year, New Me” starts to feel a lot like “New Year, Prove Yourself.”

No thanks.

If you’re already on a plan… whether it’s health, creative work, boundaries, healing, money, love, or learning, then the most powerful thing you can do is continue.

Not dramatically. Not perfectly. Just… faithfully.

Try this reframe: Instead of setting new goals, softly devote yourself even more deeply to the current plan.

Ask:

What part of my plan works when I’m calm?

What part collapses when I’m frantic?

What would it look like to do this at a pace my body trusts?

 

Send the “Ready” Signal

The egg doesn’t chase. She signals that she’s ready to call in something new.

Your signal might be:

A regulated nervous system

Clear boundaries

Consistent sleep

Clean commitments

Saying “no” faster

Less explaining

More resting

More honesty

Fewer half-yeses

Fewer emergencies you volunteer for

Do one of those things. That’s the signal.

 

Let Desire Be Specific, and the Path Be Soft

You can be clear without being rigid.

You can want what you want without turning it into a chase scene.

Try:

Intention: “I’m available for aligned opportunities.”

Behavior: “I show up consistently.”

Attachment: “I don’t grip the timeline.”

 

Practice “Egg Discernment” (a.k.a. choosing, not collecting)

Not everything that arrives is meant to enter.

A simple filter:

Does this nourish the plan, or numb me from it?

Does this expand me gently, or spike me into urgency?

Does this honor my pace, or hijack it?

Big Egg Energy Rule: Just because it’s interested in you doesn’t mean it gets access.

 

90 Seconds of Magnetism

Once a day (especially when you feel the urge to chase), do this:

Unclench your jaw. Drop your shoulders.

Inhale slowly through the nose. Exhale longer than you inhale.

Put one hand on your belly or chest.

Ask: “What am I trying to force right now?”

 

NOW

Slowness is not laziness. Slowness is leadership.

Here are three gentle actions to bring this into your real life immediately:

 

Write your 2026 “signal” sentence.

It could be a statement, something like:

“I move at the speed of trust.”

“I call in what’s aligned and release what’s loud.”

“I don’t chase. I choose.”

“I continue the plan, softly and daily.”

Pick one “door-closing” boundary for January.

Choose what feels right for you:

No impulsive yeses without a 24-hour pause

No checking messages before your body is fed

No making urgency your personality

No abandoning the plan for a mood

Choose one steady step you’ll repeat weekly.

Note: this is not a giant goal. It’s a repeatable rhythm:

One walk you don’t negotiate

One meal you prep that supports your energy

One admin hour that clears mental clutter

One creative session that’s sacred

One rest ritual that’s non-optional

 

That’s it. That’s the whole spell.

2026 doesn’t need your chase.

It needs your presence.

Your softness.

Your signal.

Your standards.

Your steady continuation.

Big Ovary Energy for 2026.

You with me?

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🌟 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.

 

 

The tree is down, and the house is quiet again… or as quiet as it can be with two teenage boys on school break… but my nervous system is still wearing its sparkly holiday mask.

We’re all catapulting toward the expectation that we’ll hit January 1st with big goals and energy that comes from… where, exactly?

I used to push through this season, thinking I could outsmart the fatigue with more caffeine and willpower. But in midlife, my body keeps the score differently. Hormones are shifting, sleep is lighter, stress hits harder, recovery takes longer… and I have to be more strategic.

So instead of powering through this week, I’m intentionally cooling down.

Join me?

 

HOW

Create a Cool Down Practice

For me, a cool down is simply a message to my body that says, “The intense part is over. You’re safe to soften.”

Think of it like a body-first bridge from doing to being.

A simple “Cool Down Menu” (pick 1–2, not all)

You do not need to do everything below. Skim it, notice what makes your body quietly exhale, and start there.

1. The 5‑Minute Nervous System Reset

Do once a day, wherever you are, exhale longer than you inhale. In through your nose for 4 seconds, out through you mouth for 6-8 seconds. Repeat this 6-10 times to tell your body it’s safe to power down.

Next, drop your shoulders. Shrug both of your shoulders up toward your ears. Hold for 3 seconds. Let them fall on the exhale. Repeat 3 times.

Finally, find 3 points of contact. For example, notice your feet on the floor. Feel your thighs or sit bones on your chair. Dial into your back against the support.

Tell yourself, “Right now, in this moment, I am safe enough.”

 

2.Sensory Decompression (for the overstimulated brain)

Holiday chaos can feel like sensory overload. The lights, the smells, the noises… the people… the screens!

To cool down, choose one:

A Quiet Pocket: 3-5 minutes in a bathroom, car, or bedroom with the door closed. No phone. Just breathe and close your eyes or stare at nothing.

Soft Eyes: Look at something neutral and non-demanding (a tree, a wall, the sky) for 60-90 seconds. Let your gaze be soft and unfocused.

Sound Reset: Put a single comforting song on repeat, OR choose 2 minutes of no sound. No podcasts, no TV, no background noise if you can swing it.

With all of these choices, you’re giving your nervous system a break from the constant input and letting it process.

 

3.Downshifting Your Evenings

After weeks of late nights and irregular routines, your evenings need a cool-down instead of a crash.

Try this 3-step wind down:

Set a “start getting ready for bed” alarm 45–60 minutes before you want to be asleep. That’s your cue: we’re entering low gear now.

Create one predictable ritual, like a hot shower or bath, a skincare routine you actually enjoy, a mug of something warm (decaf / herbal), or a magnesium supplement with 5 minutes of gentle stretching.

Lower the stimulation by dimming one set of lights and reducing the number of screens, tabs, and conversations you have open at once.

You don’t have to be perfect, and you don’t have to do it all. Choose what feels sustainable for you and nudge your system toward predictability and safety.

 

4.The Emotional Cool Down

The holidays can stir up… a lot.

Family dynamics, grief, comparison, financial stress… a cool down includes giving your emotions somewhere to go.

You can try a Brain dump where you set a 5-minute timer and write down everything swirling around in your brain – completely unedited. When the timer ends, close the notebook. You don’t have to fix or solve anything.

Try Naming 3 Feelings by literally saying the words “I feel ____.” There are no wrong feelings. They just want to be acknowledged.

Put your hand on your chest and say out loud, “That was a lot.” Because, Betty, it WAS! Even if it was a month full of legit, non-stop merriment, it’s a lot. Of course you’re tired. It makes sense that your nervous system is still buzzing.

 

5.Boundaries: The Future You’s Cool Down

Part of regulating now is changing what you say yes to later.

Set some micro-boundaries this week.

Maybe you keep January pretty light on the social calendar.

Maybe you delete or mute one group chat that spikes your anxiety.

You could choose one day this week when you will not stay at work late or open the laptop after dinner.

Decide on one thing that you’re not responsible for in your family this year, like their mood, their expectations, or their reactions.

Boundaries are not about being harsh. They’re about protecting that cool-down space you’re working so hard to build.

 

NOW

Let’s do an experiment together this week.

For the next 7 days:

Pick 1 anchor time for your cool down. It could be first thing in the morning, right after work, or before bed. Put it in your calendar.

Choose 1 practice from the menu above.

Do it for just 5 minutes.

 

Commit to this like you would an appointment or meeting.

It’s not indulgent or selfish to wind down. You’re regulating the system that runs your whole life.

If you want a simple script to attach to it, try:

“This is me cooling down. I don’t have to earn this. My body deserves recovery just as much as my goals deserve effort.”

If anything in this landed with a little “oh… yes,” that’s your nervous system recognizing something it needs.

Take the time you need now to land into 2026 with a regulated, steady body.

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WHAT I'M LOVING THIS WEEK

Bon Charge Red Light Face Mask

Lately, my skincare routine has become less about appearance and more about restoration.

The Bon Charge Red Light Face Mask is one of the most powerful tools I’ve added to my recovery rituals. It’s like meditation for my skin while I do emails.

Ten minutes a day, that’s it. The red (630nm) and near-infrared (850nm) light work beneath the surface to boost collagen, improve elasticity, and restore that midlife radiance we’re all chasing.

This isn’t vanity – it’s biology. Red light therapy triggers your cells’ natural repair process… and who couldn’t use some repair this time of year.

Use code DRSTEPHANIE for 15% off.¹

Recharge with Red Light

 

BIOptimizers Magnesium Breakthrough

I’ve said it before and I’ll say it again: muscle, metabolism, and recovery all start with sleep.

Magnesium Breakthrough from BIOptimizers is my nightly ritual for deep, restorative rest, and it’s backed by real science.

One study found that poor sleep reduced fat loss by 55% and increased muscle loss by 60%, even when calorie intake was the same.

Sleep is repair, and magnesium helps your muscles, nervous system, and metabolism reset.

This formula combines all seven forms of magnesium so your body can relax, recover, and rebuild overnight. I take it an hour before bed and wake up feeling calmer, clearer, and stronger.

Use code ESTIMA for 15% off.

Get Your Magnesium

 

 

 

¹BIOptimizers does not ship to Canada

 

 

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🌟 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.