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Mini Pause #89: PEACE & LOVE for your ligaments

Posted on by stephanie-estima

You asked for it: more on ligaments. My heart did a little pitter-patter when the response to my last Mini Pause was a resounding YES.

Most people overlook them, but I love ligaments. They're the unsung heroes that literally hold us together. While muscles are like a bouncy, eager puppy ready to play, your ligaments are more like the loyal family dog: slower to adapt, but dedicated to being there for you 24/7.

WHY

Ligaments connect bone to bone, stabilizing your joints like a seatbelt and giving your body that sixth sense of where it is in space (proprioception).

They don't get much blood flow, which means they heal and adapt slowly. Ligament injuries can take months, even years, to fully remodel. In midlife, with our lower estrogen causing slower collagen turnover, the process can be even longer.

Translation: We need to give these tissues extra care, patience, and respect.

HOW

Here's what the science says about taking care of your ligaments:

Progressive Loading, but Slowly

Deep breath. We need some patience with these ligaments of yours. We want to apply progressive tension over the course of months. Yes, “months” with an S.

Start with isometric holds, then move into heavy-slow resistance, followed by eccentrics, and only later into plyometrics, deceleration, and balance drills.

This stepwise approach tells your fibroblasts (the cells that rebuild collagen) how to lay down stronger fibers along the right lines of stress. Ligaments will remodel along lines of stress of the movement, not necessarily along the original architecture of the ligament, so form and slow progression are key.

Bad movement pattern habits can accelerate injury risk and take years to unlearn and relearn.

Nutrition

Collagen is not the be-all-and-end-all for muscle protein synthesis, but there's good data supporting collagen supplementation for ligament health.

I know, I know. Every online fitfluencer wants to tell you that collagen is garbage, and in the context of muscle, there is an argument to be made that it's not worth your money.

But stay with me. Studies show an increase in circulating markers of collagen synthesis in human ligaments when we ingest ~15 g of gelatin (or collagen peptides) plus vitamin C 30-60 minutes before short bouts of loading. PMC This is undeniably helpful while training, rehabbing an injury, or preventing an injury.

So, its an and/both approach. It's wise to supplement with both protein that will upregulate muscle synthesis AND collagen to support ligaments.

Post-Injury

Okay, so you got injured. You went for a PR right after a PR. Or your coffee hit just right one morning, so you jumped right into track sprints, and now your knee feels wonky. Been there, done that, got the rehab notes to prove it.

First off, let me just exhale a giant ARGUHHGHHHHHH of frustration with you. It is SO annoying to feel like you're being punished for doing something positive for your body. I don't want you to get discouraged. Let's put together a plan to get you back to business.

Remodeling and coming back stronger is going to look something like this:

A few days of inflammation. Then a few weeks of proliferation. Then, a few months to a year (or more) of remodeling and maturation. PMC+1

PEACE & LOVE, not RICE

You've heard about Rest, Ice, Compression, and Elevation for injuries, but the British Journal of Sports Medicine has a new acronym for you:

Protection, Elevation, Avoid Anti-Inflammants, Compression, Education (PEACE) followed by Load, Optimism, Vascularization (cardio), and Exercise (LOVE).

In PEACE, we want to protect the joint and compress it.

To ease discomfort, I'll often wrap the injured joint or compress it to manage swelling. I love the knee compression sleeve from Incrediwear, and I use it pretty regularly post-sprinting as a preventative measure. It'll work well if you're acutely injured as well.

In LOVE, we want to nix old ways of thinking and actually load the ligament as soon as possible. British Journal of Sports Medicine

You can do this by starting with isometrics, then slowly moving to load-bearing exercises and eccentrics, and eventually gently resuming higher-impact activities.

The Midlife Caveat

For women in midlife like us Bettys, estrogen matters and will most certainly impact your healing time.

Higher estrogen can reduce ligament stiffness and alter collagen turnover. Our knee laxity fluctuates across the cycle, and therefore, so does risk. (I wrote about this in The Betty Body.)

In perimenopause and menopause, lower estrogen will impair collagen turnover and healing, making the months monthier and the years yearsier. It just takes longer to heal without the anabolic influence of estrogen.

This is why I will die on the hill of technique. Your ego is your enemy in the gym and on the track. I will absolutely insist that you develop neuromuscular control and year-round strength and balance. Frontiers+1

NOW

The overarching principle of PEACE & LOVE is to protect the ligament, compress it, and return to activity as soon as possible.

The following is an example of how I might structure this for rehabbing a ligamentous injury. This is for demonstrative purposes only on how I might progress through a program:

  • Angle-Specific Isometrics
    30-45 second holds x 3-5 sets x 3-5x/wk initially

    Start these as soon as possible and do them at positions that lightly tension the target ligament. It's good for pain modulation and early load tolerance. If available, I would do these on a vibration plate.

  • Heavy-Slow Resistance (HSR)
    6-8 controlled reps x 3-5 sets x 2-3x/week; ~3-5 seconds down, 1-2 seconds up

    These exercises will build tendon-muscle unit capacity and apply a steady collagen stimulus across joint angles.

  • Eccentrics
    8-12 slow reps x 3-4 sets x 2-3x/week

    Do these exercises to improve strain tolerance and control. I would also incorporate vibration plate training with these eccentrics.

  • Plyometrics & Deceleration

    Once foundational strength and balance are solid, start adding in hops, land-and-stick, and cutting mechanics. Gradually increase the speed and directional variability.

  • Balance and Proprioception

    Start adding in single-leg stance progressions, with eyes open or closed. I'd likely incorporate vibration plate training here, too.

  • Movement Quality

    Focus on tracking knees over toes, hitting soft landings (triple flexion), and maintaining trunk/hip control. Mobility training becomes super important here.

  • Nutrition

    Supplement with gelatin/collagen + vitamin C 30-60 min pre-load, and make sure your total daily protein intake is 1.6-2.2 g/kg of body weight to support remodeling. PMC

I've kind of been itching to talk more about arthritides like osteoarthritis, rheumatoid arthritis, and psoriatic arthritis. How about you? What should we get geeky about next?

 

 

Sending you PEACE & LOVE,

Dr. Stephanie

WHAT I LOVE THIS WEEK

My Secret to Maintaining Skin Health As I Age

Read more about the role of maintaining the skin barrier as we age. 

As I've gotten older, I've noticed my skin becoming more susceptible to dryness and a lot less firm. But I've found a solution that not only improves the appearance of my skin but also supports my overall health. OneSkin's OS-01 BODY has become a staple in my routine, helping to address the root causes of skin aging.

Developed by a team of female longevity scientists, OS-01 BODY uses their powerful OS-01 Peptide™ to target cellular aging. In clinical studies, OS-01 BODY boosted hydration by 38% and improved skin barrier function by over 41%. The results? Smoother, firmer skin that feels nourished and resilient.

I can't recommend this enough. If you're ready for visible results, try OS-01 BODY today. Use code DRSTEPHANIE at checkout for 15% off your first purchase at oneskin.co.¹

References:

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

02 Zonari, A., et al., npj Aging, 2023


Qualia Stem Cell

What if you could do something effortless, just 4 days a month, to gently support your body's natural healing and renewal process that was never possible until now?

Qualia Stem Cell is a breakthrough technology that supports your body's natural healing and repair processes by nourishing the body's own means of healing and renewal: your stem cells.

Qualia Stem Cell blends 15 gluten-free, non-GMO, premium ingredients, including CyanthOx, an extract from sea buckthorn fruit that has been clinically studied for its potential to support the mobilization of stem cells.

It even contains royal jelly from worker honeybees, which contains 10-HDA, as shown in preclinical studies to promote stem cell proliferation and differentiation.

Be among the first to empower your self-care with a simple, science-based ritual that requires just four days a month to nurture your resilience from the inside out.

Experience the renewal of Qualia Stem Cell with up to 50% off using code DRSTEPHANIE. Qualia offers a 100-day money-back guarantee so you can try it risk-free.²

Electrolytes Are Essential for Midlife Women

Electrolyte imbalance is a common but overlooked issue during midlife. As estrogen declines, our bodies struggle to retain sodium, potassium, and magnesium, leaving us depleted despite drinking plenty of water.

If you're experiencing fatigue, brain fog, or trouble sleeping, you might need a boost. LMNT solves this with the precise electrolyte ratios your body needs, and without the sugar and artificial ingredients found in typical sports drinks. Just clean sodium, potassium, and magnesium to support cellular hydration, hormone production, and nervous system function.

Whether you're managing hot flashes, supporting metabolism, or combating afternoon energy crashes, proper electrolyte balance is crucial. LMNT makes it simple with delicious flavors that actually taste good.

Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at drinklmnt.com/drestima. Find your favorite flavor, or share with a friend.

Your midlife body deserves better hydration.

Try LMNT now.³

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

1 OneSkin ships to all addresses in Canada, Australia, New Zealand, and the United Kingdom. They also ship to Austria, Belgium, Bulgaria, Republic of Cyprus, Denmark, Estonia, Finland, France, Germany, Greece, Hungary, Ireland, Italy, Latvia, Lithuania, Luxembourg, Malta, Netherlands, Poland, Portugal, Romania, Slovakia, Slovenia, Spain (unable to ship to the Canary Islands and Balearic Islands) and Sweden. For shipments outside of the US, we ship DDP (with duties paid). Shipping duties and taxes are all included in the final price you see at checkout. Code DRSTEPHANIE works for new and repeat customers on orders over $50. Terms and conditions may apply.

2 Qualia ships to Canada, United Kingdom, Ireland, Australia, and New Zealand. Code DRSTEPHANIE works on all orders except for existing subscriptions. Terms and conditions may apply.

³ LMNT ships to the US only. Free Shipping on all orders. LMNT offers a no-questions-asked refund policy. If you don't like the product for any reason, you can email hello@drinklmnt.com and they'll process a refund in full (you don't even have to send it back!). Terms and conditions may apply.

 

Mini Pause #83: Your Gut Has Trust Issues

Posted on by stephanie-estima

TL;DR

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

WHY

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

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

And it's not just what you eat:

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

WHAT

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

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

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

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

HOW

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

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

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

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

NOW

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

WHAT I LOVE THIS WEEK

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

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

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

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

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

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

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 #75: Hair Loss In Midlife (And What You Can Do About It)

Posted on by stephanie-estima

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

Yes, hair loss in midlife is super common—and yes, it can still feel completely devastating.

Your ponytail gets thinner, your scalp feels more visible, and your bathroom floor starts to look like it’s wearing a wig.

What’s going on? Hormones are shifting, follicles are aging, and your hair’s natural growth cycle is slowing down.

BUT (and this is a big but), there are things you can do to help. Red light therapy, hormone support, and follicle-loving nutrients and products can bring your strands back to life.

WHY

Let’s Talk About WHY It’s Happening. Hair thinning or loss during perimenopause and menopause is incredibly common—and honestly, pretty upsetting.

You might be surprised to know that by the time you notice thinning, you’ve probably already lost about 50% of your hair volume.

Wild, right? Knowing why this happens makes it easier to take action—and feel more in control.

WHAT 

How Hair Actually Grows (and Falls Out)

Your hair goes through three main phases:

  • Anagen (Growth) – This is your hair’s growth mode.
  • Catagen (Transition) – Growth slows, and your follicle prepares to shed.
  • Telogen (Resting) – The strand falls out, and the follicle chills before starting over.

When we’re younger, the anagen phase can last years, thanks to high estrogen levels keeping our hair long, thick, and shiny.

But as estrogen and progesterone decline in midlife, that growth phase gets shorter. Hair starts falling out faster than it can grow back—and that makes long, full hair much harder to maintain.

Meet the Hair Wreckers: Hormones + Senescent Cells
So, what’s really messing with your hair?

  • Hormonal Decline: As estrogen and progesterone dip, the growth cycle shortens. Hair gets thinner, and new growth struggles to keep up.
  • Senescent Cells: These are aging cells that stop functioning but stick around causing inflammation. Around your hair follicles, they create the perfect storm for shedding and thinning.

I recently interviewed Alessandra Zonari, stem cell biologist and co-founder of OneSkin, on the BETTER! podcast. She and her team developed a peptide that helps clear out those senescent cells around hair follicles—and guess what?

I’ve been using their OS-01 Hair Serum consistently for 8 weeks and I’ve got baby hairs coming in. Amazing, right?

 

HOW

What Can You Do? Let’s get to the good stuff: how to help your hair thrive in midlife.

  • Red Light Therapy
    This is one of my favourite biohacks. Red light helps energize hair follicles, reduce inflammation, and can even help your body clear senescent cells. I personally use BonCharge Red Light Panels and aim for 10–20 minutes daily.
  • Load Up on Minerals
    Your hair loves nutrients. Make sure you’re getting plenty of:
    ✔️Iron – Helps deliver oxygen to follicles. (Red meat, lentils, spinach)
    ✔️Zinc – Needed for follicle repair. (Pumpkin seeds, beef, seafood)
    ✔️Magnesium – Boosts hair strength. (Almonds, avocado, leafy greens)
    ✔️Selenium – Protects against damage. (Brazil nuts, fish, eggs)
    ✔️Silica – For shine and resilience. (Oats, cucumbers, bananas)
    ✔️Copper – Supports pigment and density. (Mushrooms, nuts, seeds)
  • Clean Up Your Haircare Routine
    Ditch harsh shampoos and heat styling (or at least go easy). Use products that target aging follicles and support healthy growth. OneSkin’s OS-01 Hair Serum is a game-changer—especially if you’re trying to rescue thinning areas.

NOW

What To Do Next (AKA Your Hair Rescue Plan)

✨ Start Red Light Therapy – Try 10–20 minutes a day. It’s relaxing and restorative.
🥗 Eat for Your Hair – Prioritize protein, good fats, and those follicle-loving minerals.
🧴 Use Smarter Products – Swap in serums like OS-01 Hair that support cellular repair and follicle rejuvenation.

WHAT I RECOMMEND

OneSkin OS-01 Body  

Bettys, you know I always say: your skin isn’t just something you moisturize—it’s your largest organ and a vital part of your metabolic and inflammatory health. That’s why I’m obsessed with OneSkin’s OS-01 BODY. This isn’t your average body lotion—it’s a topical longevity treatment formulated by scientists to actually reverse biological aging in your skin cells.

In clinical studies, it increased skin thickness by up to 40%, dramatically improved hydration, and even lowered markers of systemic inflammation. Translation? Smoother, firmer skin and deeper health benefits you can feel.

If you’ve got crepey arms, a dull chest, or thinning skin on your legs, you’ll want to read this. → Click here to learn how it works.

And if you want to see the results for yourself, use DRSTEPHANIE at checkout to save 15%!

 

Strengthen Your Foundation with Peluva 

As women age, the risk of falling—and suffering serious injuries like fractures—rises dramatically. In fact, falls are the leading cause of ER visits in women over 65!

But here’s the good news: there are simple things you can start doing today to protect your future mobility. One of the most important? Improving your proprioception, which is your body’s ability to sense where it is in space. It’s what keeps you balanced, coordinated, and steady on your feet.

One easy way to boost proprioception is by wearing barefoot or minimalist shoes. Unlike conventional shoes that weaken your feet and limit natural movement, barefoot shoes help activate the small stabilizing muscles in your feet.

My absolute favourite? Peluva’s barefoot shoes. (I own three pairs!) They’re cute, comfy, and actually work to strengthen and realign your feet with every step. Whenever I wear them, I feel more confident in my stride and know that I’m improving my long-term mobility and independence.

Want to give them a try? Use code DRSTEPHANIE at peluva.com/DRSTEPHANIE for 10% off.

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

Mini Pause #72: Resting For Gains: It’s Not Lazy OR Optional

Posted on by stephanie-estima

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

Proper recovery isn't lazy, and it certainly isn’t optional—it's essential for women in perimenopause and menopause. Especially if you are chasing muscle. Understanding muscle repair and prioritizing rest will help you train smarter, harder, and healthier over time.

I find this is often the final piece to a woman really coming home to herself. We get SO excited about making gainz at the gym, getting all the pilates classes in, and punching out our HIIT. These are all incredible for your body. But… the key to feeling good in your skin?

REST.

WHY

Many women naturally resist rest and recovery, which is driven by a societal mindset of constant productivity.

The belief that our worth is tied to and dictated by our to-do list, how clean our house is, and that more effort and less downtime equals better results is deeply embedded. Still, it’s fundamentally flawed and serves only to keep muscle gains and your dream body a goal just beyond your reach.

Embracing rest and recovery allows your muscles, mind, and body to heal, adapt, and strengthen, enabling greater progress and preventing burnout.

WHAT 

For my Medium and Dark Roast Bettys who need to understand WHY they need to rest (I see you!), here’s how recovery works at a more granular level. It is my hope that understanding this will transform how you approach your training.

The Physiology of Muscle Repair:

  • Mechanical Tension & Inflammation:

    • When you lift weights and subject your muscles to enough tension, this triggers an adaptive inflammatory response—your body's natural repair system that makes the muscle stronger and bigger.

  • Cellular Cleanup & Repair:

    • Inflammation signals immune cells (like macrophages and neutrophils) to remove damaged tissue. Imagine Pac-Man going around and cleaning up all the pellets!

      • For my Dark Roast Bettys, this process is called “autophagy.” Muscle repair is one of the most effective ways we can naturally induce cellular cleanup in the body.

    • Satellite cells (muscle stem cells) are activated, multiply, and fuse with damaged muscle fibers, increasing muscle size and strength.

  • Protein Synthesis:

    • Proper nutrition, particularly protein, fuels muscle protein synthesis. This is when your body rebuilds and strengthen muscle fibers, making them more resilient.

  • Strengthening & Adaptation:

    • Repaired muscle fibers grow stronger, allowing for progressively heavier loads and greater endurance during your next session.

Why Rest Matters Psychologically:

  • Women often grapple with guilt or anxiety around rest, fearing it signifies laziness, worth, or lost progress. I get it— the whole world has hung our value around who we can help and how much we can do. However, you need to figure out what pace works for YOU and come to terms with the idea that you cannot grow muscle if your muscles never have a chance to remodel and rest in the ways I described above.
  • When we take a day (or two or three) off from training, we give ourselves the opportunity to miss it. Remember the saying “absence makes the heart grow fonder?” There is no better place to apply this than to a training plan. After a day or two off, you’ll be foaming at the mouth to get back at it.

Recovery is precisely where progress and growth happen. Without rest, muscles remain damaged, cortisol (stress hormone) levels remain elevated, and performance stagnates.

HOW

From simple to advanced, choose recovery methods that align with your lifestyle:

Simple (and free!) Recovery Practices:

  • Sleep: Aim for 7–9 hours nightly. Sleep profoundly influences muscle repair and hormone regulation.
  • Hydration & Nutrition: Prioritize hydration and protein-rich meals, especially post-training.
  • Walking & Gentle Movement: Low-impact movement boosts blood flow, delivering nutrients and oxygen to muscles.

Intermediate (and mostly free!) Practices:

  • Foam Rolling & Stretching: Releases muscle tension, improves flexibility, and enhances blood flow.
    • Visit my Amazon Storefront fitness section and check out the foam roller and yoga wheel.
  • Mindfulness & Meditation: Lowers stress, reduces cortisol, and enhances mental clarity for optimal physical recovery.
  • Contrast Showers: Alternating hot and cold water helps boost circulation and reduce inflammation.

Advanced Practices (will require investment):

  • Sauna & Cold Plunges: Heat therapy boosts growth hormone and reduces inflammation, while cold immersion reduces muscle soreness and enhances recovery.
    • Check out the infrared sauna models (I love my mPulse!) at Sunlighten and use code DRSTEPHANIE to get an exclusive discount.
  • Massage Therapy: Professional massage can break down adhesions, reduce soreness, and improve recovery speed.
  • Red Light Therapy: Enhances mitochondrial function, reduces inflammation, and speeds muscle recovery.
    • Check out my favorite red light panels at BON CHARGE and use code DRSTEPHANIE to get 15% off any size.

NOW

➡️ Choose one new recovery practice this week. Notice the improvement in how you feel physically and mentally during your next workout. Remember, rest isn't passive—it's a proactive step toward strength, health, and sustainable progress.

➡️ You deserve to recover just as hard as you train. Queens rest. They don’t run themselves into the ground just for the sake of doing so.

➡️ Let rest fuel your strength.

What I Recommend

HOW TO RETHINK YOUR PROTEIN GAME FOR FASTER, BETTER RESULTS

Most women in midlife recognize the need for more protein, but often lack guidance on how to incorporate it into their diet in a way that supports their changing metabolism, energy levels, hormones, and body composition.

Spoiler alert! It’s not just about piling on more chicken breast or counting grams. It’s crucial to understand protein efficiency—and why not all sources are created equal, especially as estrogen levels begin to decline.

If you’re aiming to build strength, stay lean, and feel radiant in your 40s, 50s, and beyond, there’s one source of protein I’m obsessing over lately that checks every box: it’s ultra-lean, insanely nutrient-dense, and comes with a surprising list of benefits for your mood, skin, metabolism, and even hormone support.

Bonus? It’s ethically harvested and helps restore a fragile ecosystem. Curious yet? You should be! → Read my new article to learn about this terrific protein source and how to use it to your advantage.

(And for my impatient Bettys, go directly HERE to get this goodness for yourself.)

ORAL PEPTIDES CAN TRANSFORM YOUR MIDLIFE WELLNESS

Have you explored oral peptides yet? I’ve tried LvlUp Health products over the past few months and found their innovative formulations to be particularly effective, especially BPC-157.

  • Start your day with BPC-157 to support gut health and reduce inflammation—two common midlife concerns.

  • For cognitive clarity during those “brain fog” moments, the NAD+ formula helps revitalize cellular energy production.

  • And for longevity, the Glutathione complex is the ultimate antioxidant support when your body needs extra defense against aging.

These science-backed solutions work synergistically with your body's natural processes, no needles required! Visit lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE to save 15% off the formulas that are right for you.

FEELING WIRED, TIRED, OR MOODY? THIS DEVICE CHANGES EVERYTHING.

You’ve heard me say I’m nerdy about science and am all in on geeky magic. That’s why I love the Apollo device; it’s the best of both! It has the proven ability to quickly put your body into a deep meditative state, without requiring you to meditate or carve out additional time for relaxation. You can use it anywhere, at any time.

Simply strap the Apollo to your wrist or ankle and go about your regular routine—working, working out, doing chores, being a Mom taxi, cooking dinner, getting your busy mind to fall asleep, and so on.

The device’s gentle, inaudible frequencies will “switch” your vagus nerve on and guide your body into parasympathetic recovery mode, helping you wake up, focus in, calm down, and doze off. Learn more at https://apolloneuro.com/drstephanie and use code DRSTEPHANIE60 to receive a $60 discount.

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

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

Posted on by stephanie-estima

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

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

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

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

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

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

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

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

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

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

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

Here’s a real-world example:

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

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

WHY Eating ‘Efficient’ Protein Benefits You

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

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

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

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

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

Here's the Bottom Line…

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

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

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

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

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

The Midlife Nutrition Connection

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

For example, wild harvested Maui venison contains:

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

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

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

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

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

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

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

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

Ethical Harvesting for Maximum Nutrition

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

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

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

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

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

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

Your Midlife Protein Strategy

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

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

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

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

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

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

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

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

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

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

Mini Pause #67: Natural Ways to Boost Bone Density

Posted on by stephanie-estima

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

Maintaining bone density naturally becomes crucial as we age due to shifts in bone metabolism.

Osteopenia, the gradual loss of bone density, is a decades-long process that accelerates significantly during perimenopause and menopause, increasing the risk of osteoporosis.

Bones are dynamic tissues consisting of cortical (outer shell) and cancellous (inner, marrow-rich) bone, both of which change significantly with age.

Increasing bone density through strength training, plyometrics, walking, and adopting nutritional strategies is essential for maintaining overall health, regulating metabolism, and achieving optimal body composition.

WHY

Bone density naturally declines as we age because osteoclastic activity (bone breakdown) outpaces osteoblastic activity (bone formation). This process accelerates dramatically during perimenopause due to hormonal changes, particularly declining estrogen levels.

Estrogen supports bone density by inhibiting osteoclast activity (reducing bone breakdown) and promoting osteoblast activity (enhancing bone formation), thereby maintaining a balanced bone remodeling process.

Bones aren't just structural; they actively secrete hormones such as osteocalcin. This influences metabolism, insulin sensitivity, muscle function, and overall body composition.

WHAT

  • Cortical Bone: Dense outer shell providing structural support.

  • Cancellous Bone: Porous, spongy interior housing bone marrow, essential for metabolic and structural roles.

As we age, cancellous bone density decreases, making bones more susceptible to fractures.

Bone-derived hormones like osteocalcin regulate metabolism by enhancing insulin secretion and sensitivity, promoting glucose uptake by muscle tissue, increasing energy expenditure, and improving overall metabolic health and body composition.

Bones are the scaffolding of the body, but they are also active endocrine organs.

HOW

Practical ways to increase bone density naturally:

  • Strength Training: Increases mechanical load on bones, stimulating osteoblastic activity. Aim for consistent, progressive resistance exercises. 💪

  • Plyometrics (Jumping Exercises): Improves bone density through high-impact activities, encouraging stronger bone formation. Examples include jump squats, box jumps, jumping jacks, skipping rope, and squat jumps. I personally love to do plyos on a step (complete with my leg warmers and off-the-shoulder top). ‼️

  • Walking: Regular weight-bearing activity is gentle yet effective for maintaining and improving bone density. 👟

    • Try Magnesium Breakthrough and use code ESTIMA to get 10% off.

    • For vitamins, click HERE and you’ll get an automatic pop-up box discount for 25% off.

    • Getting enough protein is easy with 8 flavors of grass-fed beef isolate goodness. Click HERE and use code BETTER to get 20% off.

  • Nutrition: Ensure adequate intake of magnesium, vitamin D, vitamin K2, and protein to support bone formation. 🦴

  • Sunlight Exposure: Enhances vitamin D synthesis, crucial for calcium absorption and bone health. ☀️

NOW

➡️ Choose one of the above that you are currently not doing and start integrating these bone-strengthening practices into your routine immediately.

➡️ Schedule regular strength and plyometric training sessions, daily walks, and supplements into your calendar or set reminders on your phone! This is one of my best tips for remembering to get all these little habits dialled in.

What I Recommend

TAME STRESS WITH THE RIGHT COLLAGEN

Stress does number on your body. Cortisol, the primary stress hormone, directly breaks down collagen, leading to deterioration of skin and connective tissue. Chronic stress not only accelerates collagen breakdown but also disrupts skin barrier function, leading to increased water loss and dryness. High stress elevates cortisol, promoting glycation, which causes collagen fibers to stiffen, resulting in skin wrinkles and dullness over time.

That's why you want a bioactive collagen that effectively counters the effects of stress!

  • Avoid Heat Degradation: High temperatures can break down collagen into less effective amino acids, reducing digestibility and bioavailability. Heat degradation creates cross-links within the collagen structure, making it more gelatin-like, less soluble, and harder for the body to absorb. This is why controlled low-heat processing, like Health Nag’s patented laser technology, preserves collagen’s full bioactivity and effectiveness.

  • Choose Hydrolyzed: Non-hydrolyzed collagen is ineffective because it’s too large to be absorbed. Hydrolyzed collagen is broken down into small peptides that cross the gut lining and are bioavailable to support collagen synthesis in skin, joints, and other tissues. Hydrolysis is key for any collagen to exert real benefits.

🍏 Health Nag’s collagen offers the most unique gel form I’ve seen on the market. And wow!—the delicious green apple flavor doesn’t disappoint. And just in time for spring and summer, Health Nag launched its bioactive collagen jelly in individual packets. Super convenient when you’re on the go or traveling! Learn more and try it HERE. Use code DRSTEPHANIE to save 10%.

KICK-START YOUR PERFORMANCE, ENERGY & FOCUS

I’ve been turning to ketones regularly in the morning before my workouts. Ketone-IQ gives me the fuel I need to power my favorite strength moves in the gym. Check out these mainstay benefits:

  • Appetite Control: Helps manage hunger by promoting a state of satiety. (Pro tip for my Bettys who find it hard to eat before early morning workouts.)

  • Energy & Focus: Provides a fast and steady energy source that crosses the blood-brain barrier. (I have the energy to focus on my workout and also maintain mental clarity to plan and think through my workday.)

  • Performance & Recovery: Enhances physical endurance and speeds up recovery by supporting mitochondrial function. (I don’t cut corners when it comes to recovery, but I do like the benefits of recovering more quickly and efficiently.

💥 Try Ketone-IQ (with or without caffeine) in several flavors: peach or green apple for me, please! Visit https://ketone.com/STEPHANIE to get 30% off your first subscription order. No code needed; discount automatically applied at checkout.

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

Mini Pause #66: Why You Shouldn’t Always Listen to Your Body

Posted on by stephanie-estima

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

Our bodies often mislead us, nudging us toward overeating, under-exercising, or mistaking thirst for hunger. Surprisingly, elevated cortisol from poor sleep can enhance strength training by reducing perceived effort, and lifting during the luteal phase of your menstrual cycle is especially beneficial.

WHY

Our evolutionary wiring prioritizes energy conservation and calorie intake for survival. These biological instincts often clash with our modern wellness goals, tricking us into consuming more calories and being less active than we need to be. Additionally, hormonal shifts and sleep disturbances, common in perimenopause and menstrual cycles, further skew our internal signals.

WHAT

Common ways our bodies trick us:

  • Hunger masking as thirst (leading to unnecessary calorie consumption) 🤤
  • Fatigue signaling you to skip workouts (promoting inactivity) 🥱
  • Cravings for high-calorie comfort foods under stress (often due to increased cortisol) 🍕
  • Avoiding challenging workouts because they “feel too hard” 😭

Interestingly, elevated cortisol from a poor night's sleep can sometimes be beneficial, as it reduces your perception of heaviness during strength training sessions, potentially improving performance temporarily.

During your menstrual cycle, specifically the luteal phase, consistent strength training helps manage PMS symptoms, supports mood regulation, and maintains muscle mass.

HOW

Practical strategies to counter misleading body signals:

  • Hydrate first if you're hungry, then assess if you're truly hungry. 💧
  • Schedule workouts proactively to avoid deciding based on fatigue levels. 📆
  • Recognize cravings related to stress and cortisol—opt for balanced, protein-rich snacks. 😋
  • Leverage days of higher cortisol (after poor sleep) strategically for strength workouts, recognizing reduced perceived exertion. 💪
  • Maintain regular lifting routines, particularly in the luteal phase, to support hormone balance, energy levels, and overall mood. 🏋️‍♀️

NOW

Notice … have these tricky body signals ever confused you on what to do?

➡️ If you're hungry:

  • Try drinking some water with electrolytes and waiting 15 minutes to see if the “hunger” persists.

➡️ If you've had one bad night of sleep:

  • Use it to your advantage and use all those stress hormones for a great strength training session.

➡️ If your menstrual cycle feels awful:

  • Lighten the weights, but add volume in terms of reps and sets. This will release more anti-inflammatory compounds, helping to improve both your mood and your body.

What I Recommend

RED LIGHT SOLUTIONS FOR MIDLIFE HEALTH & RECOVERY

If you want to improve your skin, speed up your recovery, and enhance your sleep, red light is your midlife go-to. I depend on BON CHARGE devices because they deliver the targeted support and healing I need during perimenopause.

Here are a few favorites I recommend: Shop the Easter Sale Now to see all the choices and save 25%.

  • Red Light Face Mask + Red Light Neck & Chest Mask: My skin has never looked better!

  • Infrared Sauna Blanket: Targeted (and cozy!) relief after a hard leg workout in the gym.

  • Infrared PEMF Mat Max: When I’m stressed, have scrimped on sleep, and am worn out from work demands, this mat with its grounding frequencies is my saving grace.

  • Red Light Panels: These are the newest additions to my midlife recovery toolkit. The Mini Red Light Therapy Device is great for spot-healing aches and pains, while the larger Super Max benefits my whole body after a workout or before I go to bed.

BON CHARGE offers a red light device to fit your health needs and your budget. You’ll get 25% off storewide automatically applied to your order when you shop the Easter sale now through Monday, April 21, 11 p.m. EST.

VENISON FOR THE WIN: BEST PROTEIN-TO-CALORIE RATIO OF ANY RED MEAT

I've recently discovered what might be the most efficient protein source for hormonal health and metabolic flexibility. Maui Nui Venison provides the highest amount of quality protein in the fewest calories of any red meat–nearly twice the protein-to-calorie ratio of conventional beef. For women navigating hormonal shifts, this efficiency means supporting essential hormone production without excess calories that can trigger insulin resistance. Maui Nui’s wild-harvested, stress-free approach preserves compounds critical for thyroid function and metabolic health.

Visit mauinuivenison.com/stephanie and experience what truly wild protein can do for your hormonal balance. The nature of their work limits supplies, so secure your access to this amazing nutrition now.

KEEP WELL HYDRATED WITH BALANCED ELECTROLYTES

Now that spring is in full swing, I'm walking outside more. With the warmer temperatures, I have to remember to up my hydration, including proper electrolyte balance. This is where most people fall short. LMNT makes it easy with their single-pack flavor add-ins, which contain the balanced levels of sodium, potassium, and magnesium you need for optimal hydration.

Grapefruit is my personal spring flavor of choice, but Watermelon is my entire family’s favorite! Find your favorite flavor at LMNT and get a free sample pack with any purchase.

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

Mini Pause #65: Female-Specific Biomechanics in Fitness Training

Posted on by stephanie-estima

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

This weekend, I am speaking at the Health Optimization Summit in Austin. Part of my talk is about how men and women differ in hormones, muscle fibers, fatigue, recovery, circulation, injury susceptibility, neuromuscular adaptation, and anatomical angles—all influencing optimal training approaches.

Let’s go on a little nerd safari together.

WHY This Matters

Recognizing these differences ensures effective, safe, and personalized training that leverages strengths and reduces injury risk.

There is a reason you and I hate farmer carries.

Even though women are told that a “good test of longevity and strength” is to be able to hold their body weight in their hands and carry it across the room, this is a great test for bros without a pelvic basin.

Not so much for women drawn like you and me. Every time I walk with a dumbbell or kettlebell, my curvy hips bonk it out of the way, making the test more of a shoulder and lat stabilizing test as I try to control the fly-away dumbbell.

As Jessica Rabbit famously said, “I’m not bad, I’m just drawn that way.” Farmer carries are mid at best for women with curves.

It’s also probably why you hate bicep curls with a barbell and prefer dumbbells. Our carrying angle is also wider, making a barbell too restrictive.

See?? It’s not you. It’s the male-centric world and the tests that are derived from it.

You’re not bad. You’re just drawn that way.

WHAT the Science Says

  • Hormones: Women have cyclical hormonal fluctuations (estrogen and progesterone) affecting muscle synthesis, energy availability, and performance.
  • Fiber Types: Women generally have a higher proportion of Type I muscle fibers (endurance-oriented), while men typically possess more Type II fibers (power-oriented).
  • Fatigability and Recovery: Women often fatigue slower and recover faster during endurance activities due to efficient energy utilization and better metabolic waste clearance. This is, in part, why we can train glutes 3x/week!
  • Capillary Perfusion: Women have better microcirculation, enhancing oxygen delivery and waste removal during endurance tasks. (Helloooo tomato-faced workouts!)
  • Injury Types: Women are more prone to ACL injuries due to wider hip angles (Q angle), hormonal fluctuations, and joint laxity. Men often experience muscle strains and ruptures due to greater force production, although this difference does tend to disappear when women enter menopause.
  • Neuromuscular Adaptations: Women rely more on muscular coordination and endurance-based adaptations, benefiting from enhanced neuromuscular efficiency and stability. This allows women to perform sustained muscular activities effectively, maintaining better form and technique over extended periods, which reduces injury risks and improves overall endurance performance.
  • Joint Angles: Women have larger elbow carrying angles and greater Q angles at the hips, influencing biomechanics, injury patterns, and movement efficiency. For example, the increased Q angle in women often contributes to knee valgus, which can raise the risk for ACL injuries during activities like jumping and landing. Similarly, a larger elbow carrying angle can affect upper-body mechanics, influencing movements such as overhead lifts, push-ups, and throwing actions.

HOW to Apply This to Your Training

Women:

➡️ Incorporate more strength training and explosive exercises to stimulate Type II muscle fibre growth.

  • Use the large Q angle to your advantage: separate your feet a bit wider during a squat, let the knees come in ever so slightly on the descent to slightly to pre-stretch the glutes and fire them up.

➡️ Emphasize hip stability exercises, ankle mobility, and foot mechanics to optimize movement patterns.

  • This is a must, especially for my muscle mommies wanting to prevent injury. I kept reinjuring my knee over and over again until I took my own prehab seriously. Don’t be a half-wit like me.

➡️ Adjust training intensity around menstrual cycles to optimize performance and recovery.

  • Always train hard, and always approach muscle failure. BUT adapt the hard and how you approach failure (volume or load) to where you are in your cycle and what you feel you can best handle.

NOW: Practical Steps to Implement Today

  • Listen to Your Body: Adjust intensity based on your fatigue and recovery signals, where you are in your menstrual cycle, and sleep and stress management.
  • Prevent Injuries Proactively: Women, prioritize knee, ankle, and foot mobility for optimized mechanics and movement patterns.
  • Give Yourself Grace & Time: …the same grace and time you’d give your best friend. Be your own best friend.

What I Recommend: Protein Tips & Money Smarts

 

🎉 HOW TO: MAKE EATING MORE PROTEIN MORE FUN

Some days, you just can't look at another chicken breast. I get it.

Protein recommendations for women have increased, which is great for energy, muscles, and bones, but it can be a challenge to get all your protein without supplementing.

I'm a fan of protein powder, especially Prime Protein from Equip Foods. It's 100% grass-fed and grass-finished beef protein isolate powder that tastes like your favorite dessert. That's such a bonus because I love making desserts for my family with a healthy twist.

ICYMI: I made a Banana Chocolate Creami recipe recently and posted it to my Instagram. This recipe is your answer to dessert cravings or a midday slump because it's packed with 30g of protein using Peanut Butter Prime Protein.

Try any of the other Prime Protein flavors, too—Chocolate, Vanilla, Strawberry, Cinnamon Roll, Iced Coffee, or Salted Caramel—to make your protein-boosted own sweet treat.

👉 To order and get more recipe ideas, visit https://www.equipfoods.com/. Use code BETTER to get 20% off (one-time use per customer).

 

💸 HOW TO: MAKE MONEY DECISIONS WITH MORE EASE

Have you ever found yourself sitting on your bathroom floor at 2 a.m.—heart racing, scrolling through your banking app for the fourth time that night.?

I know a lot of super successful people who have money. Good money even, but the knot in their stomach still wouldn't go away.

Here’s why: Financial anxiety isn’t about the numbers in your account. It’s about what is happening inside your nervous system.

More money doesn’t fix all money stress. Feeling safe with money does.

Knowing this, I'm excited to share that my friend Kate Northrup has a 6-step process to feel safe, confident, and magnetic with money. She's hosting a FREE 3-day experience called Good With Money, and it’s one of the most important things you can do for your financial peace this year.

It’s not: ❌ A budgeting bootcamp. ❌ A “just think positive” money mindset class. ❌ A glorified pitch disguised as value

It is: ✅ It’s a nervous system and financial reset. ✅ A full-body reprogramming to help you feel safe with money. For real.

If you’ve ever felt like financial stress follows you—no matter how much you earn or how hard you work—this is your invitation to end that cycle.

👉 Register for Good With Money, a FREE 3-day workshop series with Kate Northrup live right HERE. Be sure to sign up soon, as the first session begins Thursday, April 17.

Kate is a dynamo businesswoman who has been featured in The New York Times, Oprah Daily, and Harvard Business Review. She's also the author of “Money, A Love Story: Untangle Your Financial Woes and Create the Life You Really Want,” and “Do Less: A Revolutionary Approach to Time and Energy Management for Ambitious Women.”

Mini Pause #64: Social Media Nutrition Myths: Busted

Posted on by stephanie-estima

Social media can be a source of great nutrition advice—but also myths that refuse to disappear. Let's tackle three common ones today!

Myth 1: “Oats Are Bad for You”

TL; DR (Too Long; Didn't Read): Oats aren't bad—actually, they're fantastic for energy, recovery, and performance!

WHY This Matters: Oats provide steady energy, essential nutrients, and dietary fiber crucial for maintaining gut health and supporting muscle recovery.

WHAT the Science Says: Oats are scientifically proven to reduce cholesterol, stabilize blood sugar, and improve gut health due to their high beta-glucan content. Beta-glucan, a soluble fiber found abundantly in oats, has been extensively studied and is recognized for its ability to lower LDL cholesterol by promoting the excretion of bile acids. Moreover, the slow digestion and absorption rate of beta-glucan helps stabilize blood sugar levels, making oats beneficial for managing diabetes and reducing the risk of cardiovascular disease. Additionally, oats are rich in prebiotic fibers that nurture healthy gut bacteria, supporting overall gut health.

(References: Harvard T.H. Chan School of Public Health; American Heart Association; European Journal of Clinical Nutrition).

HOW to Apply This in Your LIfe: Start your day with a bowl of proats! Protein + oatmeal (maybe even topped with berries and some nut butter.)

Myth 2: “Seed Oils Are Harmful”

TL;DR: Seed oils aren't inherently harmful—research shows they can help lower LDL cholesterol and improve body composition.

WHY This Matters: Avoiding seed oils unnecessarily can limit your dietary variety and potentially remove beneficial fatty acids from your diet.

WHAT the Science Says: Human studies have repeatedly demonstrated that consuming seed oils like canola or sunflower oil positively impacts heart health by lowering LDL cholesterol and reducing inflammation.

So let me de-influence you here and remove the mass hypnosis that seems to surround seed oils.

Dose and context matter significantly. We must consider how the seed oil is being delivered—are you frequently consuming fries cooked in reused oil all day or regularly indulging in greasy restaurant burgers? In such cases, the argument that seed oils are “bad” could be valid. However, when compared directly to fats like butter and lard, the research indicates seed oils generally have more favorable cardiovascular outcomes. The blanket statement “seed oils are bad” is as overly simplistic as claiming “meat is bad.”

Seed oils include a diverse array of oils such as sesame, chia, hemp, and flax, each with distinct nutritional profiles. It is scientifically inaccurate and illogical to broadly label them as harmful, especially given the extensive evidence showing their potential health benefits.

HOW to Apply This in Your Life: Include moderate amounts of seed oils (hello tahini!!) in cooking and salad dressings to leverage their heart-healthy benefits.

Myth 3: “Plants Are Trying to Kill You!”

TL;DR: Plants aren't out to harm you—they contain powerful compounds that detoxify the body, combat oxidative stress, and provide essential fiber.

WHY This Matters: Fear of plants can significantly limit your intake of nutrients critical for long-term health. We are already struggling to eat enough vegetables

WHAT the Science Says: Plant compounds, including antioxidants, flavonoids, and polyphenols, play vital roles in supporting our immune systems, reducing inflammation, and protecting against chronic disease.

Antioxidants help neutralize harmful free radicals, thereby preventing cellular damage and reducing the risk of conditions like heart disease, cancer, and premature aging. Flavonoids, abundant in fruits and vegetables, are linked to improved cardiovascular health and cognitive function.

Polyphenols enhance gut health by serving as food for beneficial gut bacteria, thus strengthening the gut microbiome and overall immune response. Including a diverse array of colorful plant-based foods in your diet ensures you're maximizing these health-promoting benefits.

HOW to Apply This in Your Life: Aim to fill half your plate with colorful vegetables to maximize nutrient intake and overall health.

NOW: Easy Things to do Today

  • Enjoy oats guilt-free: Incorporate proats into your breakfast or as a post-workout snack.
  • Embrace seed oils: Add a tablespoon of sesame or flaxseed oil to salads or your favorite dishes.
  • Make peace with plants: Include one extra serving of vegetables in today’s meals.

What I Recommend

➡️ For Women 40+, There's a Science-Backed Way to Boost Your Energy

NAD+ is one of the most vital molecules in our body. It’s in every living cell, helping countless aspects of energy production, DNA repair, and healthy aging. But by age 40, our NAD+ levels are often HALF what they were at 20.

Qualia NAD+ is a supplement that has been subjected to two different double-blind, placebo controlled clinical studies performed on it. And in both studies, it boosted NAD+ levels by 67%!*‡

If I’m going to take a supplement, it has to provide a benefit. Since I’ve implemented NAD+ into my regular routine, my energy levels remain stable throughout the day. A bonus benefit? Knowing that Qualia’s NAD+ has been put through rigorous clinical studies–and works!

Click HERE to try Qualia NAD+ and get up to 50% off. Use code DRSTEPHANIE at checkout to get another 15% off. (Even better? Qualia’s 100-day, money-back guarantee.)

‡Based on double-blind placebo-controlled studies. Individual results may vary. Full study results at qualialfe.com/nad-clinical2.\

*These statements have not been evaluated by the Food and Drug Administration.  This product is not intended to diagnose, treat, cure, or prevent any disease.

➡️ You Take Care of Your Body’s Health… What About Your Home’s Air Health?

Spring is in the air–along with budding pollens and other allergens. And it can be worse inside your home after the long winter when mold has had a chance to flourish.

I use Jaspr Air Purifiers both upstairs and downstairs to clean my inside environment. So, I’m to share their new study and a limited-time sale.

Jaspr recently conducted another mold study with its improved filter and recorded big improvements. Check out these lab results!

And for the next few days, you can get a Jaspr for nearly $400 OFF.  It also stacks with bundle pricing, so the more you add, the more you save.

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Tickets on Sale Now! Health Optimisation Summit

It’s official! I’m speaking at the Health Optimisation Summit in Austin, Texas! I'll be talking about perimenopausal strategies like muscle, meals, and stress management.

Europe’s biggest health event lands in Austin on April 12-13. You'll hear game-changing health insights from nearly 40 industry-leading experts covering topics from biohacking and nutrition to functional and preventative medicine.

Spend two full days at the Palmer Events Center surrounded by Paleo-inspired wisdom, innovative health tech, and a community that feels like family.

If you purchase your ticket now and use code DRSTEPHANIE, you'll save 10% on VIP or General Admission.

Mini Pause #61: The Best Compound Exercises For Perimenopausal Women

Posted on by stephanie-estima

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

Strength training is essential for perimenopausal women to maintain muscle mass, metabolic health, and keep you looking like the snack you are.

The best compound exercises for overall muscle hypertrophy include squats, hip thrusts, lunges, deadlifts, overhead presses, and pull-ups.

Focusing on the eccentric phase, pausing in the lengthened position, and using progressive overload is gnarly…but will maximize results. I've included exercises and modifications that can be done at the gym or at home to suit your space and equipment.

WHY are Compound Movements So Important?

And when I say compound, I DO NOT mean squatting paired with an overhead shoulder press, or some other silly combination of movements (I will go on a rant about these another day).

Working on eccentric control and progressive overload can help prevent injury–which, in addition to muscle growth, is a primary lifting objective in midlife.

If you want to maintain mobility, independence, and a strong physique, resistance training is non-negotiable. As estrogen and testosterone levels fluctuate during perimenopause, muscle loss—partially due to the reduced activation of satellite cells—and bone density decline become real concerns.

For my Dark Roast Bettys: Satellite cells are specialized muscle stem cells responsible for muscle repair and regeneration. They are located between the muscle fiber membrane and its surrounding connective tissue. When muscles experience stress or damage—such as from strength training—satellite cells activate, multiply, donate, and fuse with existing muscle fibers to repair and grow stronger muscles. This process is essential for muscle hypertrophy, allowing muscles to recover and grow after training.

However, during perimenopause, the decline in estrogen and testosterone can reduce the efficiency of satellite cell activation, making muscle recovery and growth more challenging.

This is why progressive overload, eccentric training, and proper recovery strategies become even more critical to maintaining and building muscle mass.

Strength training–particularly compound movements that are multi-joint and multi-muscle movement patterns–stimulates muscle growth, improves joint stability, and supports overall metabolic function.

WHAT are the Most Effective Compound Lifts for Muscle Hypertrophy?

Compound lifts engage multiple muscle groups and joints at once, making them the most efficient way to train for hypertrophy. It also means that the motor coordination and pattern can be more difficult to master because there is a LOT happening at once.

Here are the must-do movements:

1️⃣ Squats: The reigning Queen of lower body exercises, squats work the quads, hamstrings, glutes, and core. Variations include:

  • Barbell Back Squat (gym)
  • Goblet Squat (home/gym)
  • Bulgarian Split Squat (home/gym)
  • Wall Sit (home, isometric strength focus)

2️⃣ HIP THRUSTS: Essential for glute development, hip thrusts also engage the hamstrings and lower back.

  • Barbell Hip Thrust (gym)
  • Dumbbell Hip Thrust (home/gym)
  • Glute Bridge (bodyweight, home/gym)

3️⃣ LUNGES: A unilateral movement that improves balance, coordination, and strength.

  • Walking Lunges (gym/home)
  • Reverse Lunges (knee-friendly)
  • Step-Ups (home/gym, great for stability and strength)

4️⃣ DEADLIFTS: A total-body movement that strengthens the posterior chain, including hamstrings, glutes, and back. IF you want a deep line in your back muscles, this is how it's done:

  • Conventional Deadlift (gym)
  • Romanian Deadlift (hamstring focus)
  • Kettlebell Deadlift (home/gym)
  • Sumo (yes these count, despite arguments online)

5️⃣ OVERHEAD PRESS: A compound upper-body movement that also engages the core and rotator cuff of the shoulder in addition to the deltoid

  • Barbell Overhead Press (gym)
  • Dumbbell Shoulder Press (home/gym)
  • Landmine Press (joint-friendly variation)

6️⃣ PULL-UPS: Though primarily an upper-body movement, pull-ups engage the entire posterior chain, including the glutes and core.

  • Assisted Pull-Up (band or machine)
  • Negative Pull-Up (Jump up to the top of the bar and slowly lower / eccentric focus)
  • Scapular Retractions while Deadhanging

HOW Can You Implement These Exercises at Home or in the Gym?

✅ Focus on the Eccentric Phase: Lower the weight slowly (3-4 seconds down) to increase muscle tension and stimulate growth.

✅ Pause in the Lengthened Position: Hold at the bottom of squats or lunges for 2-3 seconds to build strength and stability.

✅ Use Progressive Overload: Lift heavy for YOU. Approaching muscle failure is the goal in a range of motion you can own. Gradually increase resistance by adding weight, increasing reps, or adjusting tempo.

✅ Recovery Matters: Prioritize protein intake, sleep, and mobility work to support recovery and maximize results. Aim for 1.8-2.2g of protein per kg of ideal body weight daily.

NOW: 3 Simple Steps to Start Today

1️⃣ Pick 2-3 of these compound movements and add them to your routine 2-3x per week.

2️⃣ Slow down the eccentric phase and pause at the bottom to increase strength and stability.

3️⃣ Track your weights and aim for small increases weekly to keep progressing.

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Health Optimisation Summit Comes to Austin

It’s official! I’m speaking at the Health Optimisation Summit in Austin, Texas! I'll be talking about perimenopausal strategies like muscle, meals, and stress management.

Europe’s biggest health event lands in Austin on April 12-13. You'll hear game-changing health insights from nearly 40 industry-leading experts covering topics from biohacking and nutrition to functional and preventative medicine.

Spend two full days at the Palmer Events Center surrounded by Paleo-inspired wisdom, innovative health tech, and a community that feels like family.

If you purchase your ticket now and use code DRSTEPHANIE, you'll save 10% on VIP or General Admission.