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Mini Pause #114 | I learned this from a French dermatologist

Posted on by stephanie-estima

I just got back from France, and I made a super stereotypical North American visit to not one, but two French pharmacies… and yeah, I spent an unreasonable amount of time (and money) inside.

If you want to see a haul of what I got, I’m happy to share it on social, but I think you’ll get more value out of listening in on a conversation I had with a dermatologist. (In French, I might add. I was très proud of myself.)

 

What I Thought I Was Doing Right

If you’ve been here for a while, you know: I don’t just like skincare. I looooooove skincare.

The research. The ingredients. The physiology. The inside-out meets the outside-in of it all.

Mmm. It’s juicy.

So when it comes to things like retinol, I’ve taken the same advice most middle-aged women have been given:

Build tolerance.

Use it more often.

Push through the irritation phase.

More = Better

…Right?

 

What the French Derm Told Me

She looked at me and said, “Une fois par semaine.”

Translation: Once a week.

Once a week?!

What about every other night, or even daily, to build up my tolerance, like the American derms told me?!

Once. A. Week.

She said that American women come to Paris all the time and buy the iconic A313 (a retinol derivative), but then they use it every day and end up destroying their skin’s ability to recover. Serious redness and irritation.

It reminded me of something Amitay Eshel said when he came on the podcast:

It’s not about the product you use. It’s about how fast your skin can recover from it.

So, hold up. This isn’t just a skincare conversation anymore. It’s a conversation about biology and recovery.

And it hit me: This is the same mistake women make in training.

 

The Pattern 

We’ve been taught: Push harder. Do more. Be more aggressive.

In the gym.

With our food.

With our skin.

And what gets ignored is what actually determines results: Your ability to recover.

The flawlessly beautiful skin we admire in Parisian women isn’t built by hacking and overwhelming their systems, but by supporting them.

 

What I’m Changing

Yes, I bought the iconic A313 (I’m just a girl – let me have my fun Euro skincare), but I’m not using it in the way I originally planned.

Instead of every other night, I’m spacing it out to once a week.

I have zero interest in pushing my skin to inflammation. I’m committed to supporting its ability to recover.

 

What I’m Keeping the Same

I did a lot of observing and learning in Paris, and while it’s tempting to get distracted by shiny products… the main thing I brought home from Paris is a renewed devotion to my consistency.

Skin is a reflection of your internal systems.

So the non-negotiables remain:

Heavy weight lifting as a foundation and cardio as a supplement

Mobility work, especially through the spine, which helps with how your skin drapes over your neck and face

Hydration and electrolytes

Protein-focused meals

Blood sugar stability with post-meal walks because blood sugar instability absolutely wrecks your skin

 

My Post-Europe Skincare Routine

Morning

Cleanser

NAD serum

New French Barrier Cream or Moisturizer (I will alternate these)

New French SPF

My new French Dermatologist BFF told me that Europe has approved 34 UV filters vs. 16 in North America, and their sunscreen has significantly better UVA protection, which is the type of damage that accelerates aging.

 

Evening

Cleanse and take off makeup

Serum (I have 3 I currently rotate between)

A313 (once a week)

Night Cream

Hyperbaric Mask (to keep it all in)

The Bigger Point

This email isn’t really about French skincare as much as it’s about a principle that is showing up more and more for me lately:

“Aggressive” is not the same as “effective.”

Not in your training.

Not in your nutrition.

Not in your skin.

The women who get results long-term aren’t destroying their systems or trying to beat the results into their bodies.

They consistently devote themselves to building capacity.

 

If you’ve been bouncing between protocols trying to find the “perfect” plan, this is your permission to simplify. You need one system and a commitment to sticking with what works.

[💪 Start with LIFT]

If you’re already doing the work but you’re hitting plateaus… or if your recovery isn’t keeping up, let my chat with the French derm be your reminder that progress requires adaptation. And adaptation requires recovery.

[One of my favorite recovery tools]

So the souvenirs I brought home from Paris were more than just skincare.

I also came home with a reminder to support instead of push. To not necessarily do more… but instead to commit to what actually works.

 

From my glow to yours,

Dr. Stephanie

 

🌟 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.

 

 

Mini Pause #97 | Peptides for Recovery 101

Posted on by stephanie-estima

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

Why Recovery Feels Harder in Midlife

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

That’s not weakness. It’s biology.

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

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

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

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

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

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

BPC-157: The Tissue-Repair Workhorse Peptide

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

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

What the research says:

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

How it’s taken:

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

Best for:

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

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

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

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

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

What the research says:

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

How it’s taken:

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

Best for:

    • Hair growth
    • Wrinkle depth reduction
    • Skin elasticity

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

KPV: The Gut-Calming Peptide

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

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

What the research says:

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

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

How it’s taken:

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

Best for:

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

 

Larazotide: The Leaky-Gut Fixer Peptide

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

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

What the research says:

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

How it’s taken:

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

Best for:

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

 

How to Choose the Right Peptide Stack

Let’s simplify how all of these fit together.

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

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

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

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

 

Safety, Legality, and Smart Use of Peptides for Recovery

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

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

Here’s how to stay smart:

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

 

How I’d Use Peptides for Recovery in Practice

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

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

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

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

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

 

Peptide Quality, Legality, and Sport Compliance

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

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

 

The Takeaway on Peptides for Recovery

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

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

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

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

 

WHAT I'M LOVING THIS WEEK

LVLUP Health

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

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

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

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

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

Shop LVLUP Health now. ¹

 

Pique

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

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

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

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

 

Kyoord

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

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

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

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

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

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

 

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

 

 

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

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

 

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

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

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

 

Mini Pause #96 | How I Bounced Back From Being Sick in 4 Days

Posted on by stephanie-estima

Hydration, Heat, Skincare, and Sanity — My Real Recovery Routine

The Cold That Came Out of Nowhere (But Totally Didn’t)

Last week, I got steamrolled.

One minute, I was joyfully rearranging furniture, purging my pantry, giving myself a pedicure, cutting my own hair (yes, I do that), and going for a two-hour bike ride with my son.

The next? Flattened.

Okay… maybe it didn’t come out of nowhere.

Maybe I pushed my cells past their “we’re good” limit and handed some lurking pathogen an engraved invitation to mess with me.

Add in a week of sneaky Reese’s peanut butter cups from my kids’ Halloween stash and, well… my immune system tapped out.

Here’s the thing: getting sick isn’t failure. It’s going to happen, and arguably, should happen now and then.

What you do have control over? How long you’re down, and how well you bounce back.

That bounce-back is a direct reflection of your cellular health. Your recovery speed, inflammation control, hydration status, and mitochondrial resilience.

It took me four days to go from congested mess to barbell-ready. Here’s everything that made the difference.

 

Step 1: Hydrate Like It’s Your Job

When I’m sick, I turn into human drywall. My face cracks, my skin flakes, and tissues become my closest friends. So hydration becomes step one – but I need to go harder than plain water.

Hydration isn’t about how much you drink. It’s about what your body can hold on to.

(Read the Mini Pause from a few weeks ago for more on hydration.)

Every morning I started with:

Pique B•T Fountain Electrolytes (2 caps instead of my usual 1): with ceramides and hyaluronic acid to keep moisture in my cells and my skin.

AG1 Omega-3s (4g/day): to calm inflammation and replenish my cell membranes.

This duo is my inside-out moisturizer.

Also, since my appetite plummets when I’m not feeling well, I sipped on a LOT of bone broth to try to get my protein in. I didn’t come anywhere close to my targets, but it was better than nothing… or more Reese’s…

Step 2: Repair From The Outside In

My poor skin took the brunt of it. Red, raw, and chapped from all the blowing and wiping. So I doubled down on the good stuff:

Young Goose YOUTH Serum: packed with NAD⁺ precursors to energize skin cells and speed up repair. (Use code BETTER for 10% off your first purchase.)

Timeline Serum: powered by Urolithin A to renew tired skin cells and boost collagen. (Use code DRSTEPHANIE for 20% off.)

Timeline Night Cream: my evening moisture bomb. (Use code DRSTEPHANIE for 20% off.)

Kyoord Olive Oil: high-phenolic EVOO that doubled as my body moisturizer. A dime-sized amount per leg, and my skin drank it up instantly… zero greasiness. (Use code BETTER for 10% off.)

Pro tip: if your skin feels like parchment, feed it fat and science.

Step 3: Heat It Up

I didn’t have a fever, but I wanted my body to mimic one to help fight the virus.

Yeah, that’s right. The legit nerds fake fevers to denature viral proteins, or at least try to slow down viral replication.=

I hopped in my Sunlighten Sauna for short, regular sessions.

If a full-size sauna isn’t your vibe, sauna blankets (like Bon Charge – use code DRSTEPHANIE for 15% off) can do the same in half the space.

Afterward, I replenished the minerals that snuck out in my sweat with LMNT electrolytes. Lemonade flavor for the win.

Step 4: Nap Snacks

I took “rest” to Olympic levels.

Work for a few hours, nap. Drive to soccer, nap in the car. Team meeting, nap after.

My son even nicknamed me a napaccino… a delightful little nap snack.

That rhythm of effort and recovery is what allowed my body to bounce back instead of burn out.

The Takeaway: Heat. Electrolytes. Skin Care. Repeat.

Four days. That’s all it took to go from snot-covered goblin to squat-ready human.

So next time you feel a bug brewing, remember:

Hydrate smarter
Repair deeper
Heat gently
Rest unapologetically (aka be a proud napaccino)

Your body knows how to heal. It just needs the right support.

Steph's “Bounce-Back Stack”

✅ BT Electrolytes
✅ AG1 Omega-3
✅ Young Goose YOUTH Serum
✅ Timeline Serum + Night Cream
✅ Kyoord Olive Oil
✅ Sunlighten Sauna
✅ LMNT Electrolytes

WHAT I'M LOVING THIS WEEK

Equip Clean Coffee

You know that first sip of coffee that makes you believe in life again?

Now imagine that… minus the jitters, toxins, and caffeine crash. That’s Equip’s Clean Coffee.

It’s Certified Organic, Fair Trade, and Regenerative (because why shouldn’t your morning reliance on bean juice save the planet?). Tested free of mold, mycotoxins, pesticides, and glyphosate… this is the gold-standard trifecta of purity, taste, and farming ethics.

Plus, it tastes ridiculously good. Notes of toasted walnuts, brown sugar, and chocolate… It’s like dessert for breakfast.

I pair my morning cup with Equip’s Prime Protein and Grass-Fed Collagen for 30+ grams of protein and clean energy that doesn’t quit at 3 p.m.

Bam. Breakfast in a cup.

Equip’s Clean Coffee is coffee that actually loves you back.

Use code BETTER for 20% off your first bag of Equip Clean Coffee.

LVLUP Ultimate GI Repair

If your gut has been throwing tantrums… bloating, sensitivities, mood dips… it’s not asking for another probiotic. It’s begging for repair.

LVLUP’s Ultimate GI Repair is what I reach for when my digestion feels like it’s running Windows 95.

Four clinically-dosed peptides (BPC-157, Larazotide, KPV, GHK-Cu) rebuild the gut lining and calm inflammation at the cellular level. Add zinc L-carnosine, tributyrin, and quercetin, and you’ve got a full-service renovation crew for your intestinal wall.

This formula supports tight-junction integrity, fuels enterocytes, and helps regulate the immune overreactions that show up as “everything irritates me now.”

Whether you’re healing from stress, travel, or just life in perimenopause, this is gut rehab done right.

Use code DRSTEPHANIE for 15% off LVLUP’s Ultimate GI Repair.

 

 

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

 

 

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

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

Notes:

1.Discount applies to your first order of any Attn: Grace products.

2.Discount applies to new customers only.

 

 

Mini Pause #94: HITT vs. SIT: The Smart Woman’s Guide to Sprinting After 40

Posted on by stephanie-estima

I read a stat recently that stopped me cold: 95% of people never sprint again after age 30.

And yet, sprinting — true high-intensity work — is one of the most powerful ways to preserve lean muscle, boost fat metabolism, and improve mitochondrial health in midlife.

For women navigating perimenopause or menopause, sprinting isn’t about speed or punishment. It’s about preserving power. The ability to move, recover, and thrive — not just survive.

Before you freak out and stop before you start, sprinting does not necessarily mean running.

If running isn’t for you, sprinting can happen on a rower, a bike, or any cardio machine you love. You will never beat a CAROL Bike for sprint training, and since that’s what I use for my sprints, it’s what I use as the example in the article below.

In this article, we’re going to dig into the differences between HIIT and SIT training, and I’m going to do my very best to bust your fears and myths around sprinting so you can kick butt and reap the benefits.

HIIT vs SIT: What’s the Difference?

High-Intensity Interval Training is what you’re used to doing to get your heart rate up high and fast, and then take a quick breather in between bursts. And I’ll tell you right now that the HIIT classes at the gym are not true HIIT. PMC

Sprint Interval Training is maxing out your max-out. You’re going as hard as you physically can, and then pushing a teensy bit past that to keep yourself honest. Your work is shorter, recovery is longer, and you’ll curse the day you read this blog… until you’re done. Then you’ll send me a fruit basket. MDPI

Here’s a quick guide you can screenshot for later when you question whether I actually told you to go 100%.

HIIT (High Intensity Interval Training)

Intensity: 85-95% of max effort
Duration: 1-4 minutes
Recovery: Equal or shorter rest
Feel: Hard, controlled

SIT (Sprint Interval Training)

Intensity: 100% all out
Duration: 10-30 seconds
Recovery: 2-3 minutes
Feel: Brutal, exhilarating

 

Both HITT and SIT raise VO₂ max (your body’s ability to use oxygen efficiently) and both are far more time-efficient than steady-state cardio.

The main difference is effort. HIIT feels tough. SIT feels like your soul briefly left your body. (Don’t worry – it always comes back.)

Why Sprinting Is So Effective for Midlife Women

Okay, so you’re still not convinced that sprinting is for you. I got you.

Have you ever hated the taste of something and then come around to it when you realized how good it makes you feel? People have this phenomenon with protein powder, collagen, creatine, electrolyte powders, and even some standard fruits, veggies, and meats.

There’s a switch that flips in the brain where your brain can convince your body you like it because it’s good for you.

We’re going to do that right now.

Here’s a whole bunch of ways sprinting is going to give you a leg up on life:

Fat Loss & Hormones
Sprints trigger adrenaline and noradrenaline surges that mobilize fat stores and increase growth hormone. They also stimulate myokines like IL-6, which direct fat breakdown toward working muscles for fuel. PubMed PMC

Better Glucose Control
HIIT and SIT improve insulin sensitivity by upregulating GLUT4 transporters. Think of them as doors that help glucose enter muscle instead of fat tissue. PMC Translation: less belly fat, better energy.

Mitochondrial Upgrades
Intervals drive mitochondrial biogenesis… literally creating new, more efficient mitochondria. Studies show a 25–35% increase in mitochondrial content after just six sessions. Cell power, baby! PMC

Preserving Type II Muscle Fibers
Sprinting recruits and maintains fast-twitch muscle fibers, which decline with age. These fibers keep you stable, strong, and metabolically flexible. PMC

Who Is Sprinting For?

In the same way I wouldn't have a newbie in the weight room start with a barbell back squat, I wouldn’t start a new sprinter on SIT. I’d hit them with a HIIT to build tolerance and technique.

Once you master HIIT, you can layer in SIT if you enjoy very intense work (I knew we were friends for a reason!) with a laser focus on recovery. PMC

I personally do Norweigan 4x4s (see below for more detail), which is a form of HIIT training every Monday, and SIT intervals on Thursdays.

There Are No Prizes for Punishment

Now, for all my Type A’s reading this, more isnt always more. I want you to think about flirting with and dating sprinting and Zone 5 cardio, but falling deeply in love and in a committed relationship with Zone 2.

You shouldn’t be sprinting every day. 1-2 sessions per week TOPS is all that is required. Don’t be a hero. It will only hurt you in the end.

Remember cortisol will rise with effort and duration.

Both HIIT and SIT are acute stressors in a good way. If you are adhering to no more than 2x/week and using recovery as the levers for adaption, congratulations, you get a gold star in your chart! Anything more than that and we are risking injury, sleep quality and chronic cortisol elevation.

Why the Bike Wins

Cycling is the gold standard for HIIT and SIT – especially in midlife. It’s low-impact, easy to scale, and safe for joints. SpringerOpen JOSPT

I use the CAROL Bike and will likely never use anything else because it’s just that magical. It’s an AI-powered system that personalizes resistance, monitors your VO₂, and automatically adjusts intensity in real time.

It’s like having a cardio personal trainer who never forgets your data or your recovery window.

Copy my workout and do 4×4 Norwegian Intervals on the CAROL Bike:

4 minutes hard (85–95% HR max)
3 minutes easy recovery
Repeat 4 times

How to Sprint on a Bike

Let’s break it down even further into a 20-25 minute HIIT workout.

Step 1: Fit
Make sure the bike is fitted well to your height.

You want knee flexion ~25–35° at the bottom of the stroke. Your legs should not… I repeat… should NOT ever be full extended.

If your saddle is too low it can increase patellofemoral stress (the notch where the kneecap sits in the thigh bone). If it’s too high it can irritate hamstrings and calves because they are being pulled too long during each stroke.

Adjust and make sure you are comfortable before you go hard.

A good rule of thumb is to stand next to the bike and set the seat at about hip height. Then you can make some micro adjustments if needed from there.

Step 2: Warm-Up
Nice and easy, just getting your legs, lungs, and brain ready for what’s to come.

Aim for 5-8 minutes.

Step 3: Main Course
Hit those Norweigan 4x4s. They’re a classic VO₂ max builder and my current obsession. PubMed

Step 4: Cool Off
Crank it down to a very easy cycle to recover.

Step 5: Progress
After 4-6 weeks of rocking this workout, add in 1-2 intervals or raise the work intensity by amping up your wattage slightly.

I personally prefer to raise my baseline wattage and keep the 4×4 pattern. I’m here for a good time, not a long time.

 

Strength Is the Other Half of the Equation

HIIT and SIT are only half the story. The other half is the working the type 2 muscle fibres that only strength training can give you.

You need strength training to protect the joints, tendons, and fast-twitch fibers that make sprinting sustainable. PMC+1

That’s where LIFT comes in – my evidence-based strength program for women in midlife.

Two to three LIFT sessions per week build the scaffolding your body needs for resilience and recovery.

So, if you’re looking to work out 4-5 days per week, it might look like this:

Monday: HIIT Sprint
Tuesday: LIFT Upper Body
Wednesday: Active Recovery Day
Thursday: SIT Sprints (or HIIT if you’re building up to SIT)
Friday: Active Recovery Day
Saturday: LIFT Lower Body
Sunday: Optional Additional LIFT OR Active Recovery Day

Recovery Is a Training Skill

Protein. Sleep. Rest days. You can’t out-sprint your recovery capacity.

Take at least three days between sprints, avoid back-to-back HIIT sessions, and honor the “Push, then Pause” cycle. Your fascia, hormones, and nervous system will thank you.

It can be a bit of a psychological block for some, but in the spirit of saving your joints from injury, learn from my mistakes. I have totally been that fool who didn't think she was subject to the laws of human mechanics and blasted through my maximum recoverable volume and poof! Injured.

The Takeaway

Sprinting is not a young woman’s game. It’s a longevity strategy.

It trains your mitochondria, your muscles, and your mindset to handle intensity and recover from it.

Start where you are. Use a smart tool like the CAROL Bike. Build your base with LIFT.

And remember: You’re not chasing youth. You’re training for power.

 

WHAT I'M LOVING THIS WEEK

LVLUP Health – Hormone Harmony

When my hormones first started shifting in perimenopause, I felt like my body had changed the rules overnight. I was doing everything “right” – lifting, sleeping, eating well – but still felt off.

If you’re nodding your head along with me, I want you to give Hormone Harmony from LVLUP Health a go.

It’s not a band-aid. It’s a systems-level formula that supports estrogen metabolism, insulin sensitivity, and cortisol balance so your hormones actually cooperate again. It’s helped me (and so many other women) feel steady, focused, and like ourselves again.

Use code DRSTEPHANIE for 15% off at LVLUP Health.

 

Young Goose – Youth Reset Serum¹

As estrogen dips, our skin loses collagen, elasticity, and that luminous “I’ve got this” glow. Annoying? Yes. Doomed? No way.

Young Goose’s Youth Reset Serum rebuilds skin from the inside out by restoring NAD⁺ and cellular energy – the same pathways I’m always going on about for muscle and brain health.

With spermidine, copper peptides, and resveratrol, it triggers real regeneration, not just surface hydration. My skin feels stronger, more resilient, and a little defiant of the aging script.

Use code BETTER for 10% off at Young Goose.

 

Timeline Nutrition – Mitopure²

You can’t out-hustle mitochondrial decline – trust me, I tried.

Mitopure from Timeline Nutrition helps renew your mitochondria through urolithin A, a compound that literally cleans out damaged energy cells and replaces them with stronger ones.

Since taking it, I’ve noticed better recovery, fewer afternoon crashes, and steadier energy. It’s like giving your cells a performance tune-up… and who doesn’t want that in midlife?

Your energy deserves this upgrade. Choose from Timeline Nutrition Mitopure’s gummy, softgel, or powder form, and use code BETTER for 20% off your first order.²

 

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

 

 

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

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

Notes:

1. Dr. Stephanie’s Young Goose code works for all orders, not just one-time purchases. Ships globally except to Spain. Code cannot be combined with other promotions.

2. Timeline: Ships to the US, CA, UK, Switzerland, Germany & France. For Prime Day this is only available in the US. Dr. Stephanie’s code works for onetime use or subscription.

 

 

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

Posted on by stephanie-estima

TL;DR

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

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

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

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

WHY

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

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

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

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

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

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

Babies, Parties, and Ugly Shoes

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

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

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

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

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

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

Put Ya Dang Feet Up

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

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

 

HOW

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

Once that was confirmed, we started rehabbing.

Fix Your Footwear

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

Stretch It Out

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

Load It Slowly

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

Help It Along

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

 

NOW

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

Days 1-3

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

Days 4-7

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

Week 2

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

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

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

Bottom Line

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

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

 

Sending you soft heels,

Dr. Stephanie

 

WHAT I'M LOVING THIS WEEK

BiOptimizers Magnesium Breakthrough¹

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

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

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

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

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

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

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

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

 

Attn: Grace Hybrid Pads2

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

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

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

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

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

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

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

 

Manukora Honey

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

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

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

Sign. Me. Up!

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

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

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

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

 

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

 

 

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

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

Notes:

1. Use code ESTIMA for 15% off

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

 

 

Mini Pause #92: Are you losing water?

Posted on by stephanie-estima

TL;DR

As estrogen drops, your ability to regulate fluids, electrolytes, and body temperature changes. You'll lose more sodium, tolerate less heat, and miss your thirst cues.

The fix? Strategic hydration. More electrolytes. Earlier in the day. Especially around training or sauna sessions.

—

You're not drinking enough water.
You're retaining water.
Salt will make you bloat.
You don't have enough salt.
Spending too much time in water dehydrates you…

What in the dihydrogen monoxide are you actually supposed to do with water?!

Hydration in midlife is no joke… and it's not just about how much water you drink. It's about how much water you can hold onto.

WHY

Most women in midlife are underhydrated and don't even know it.

When estrogen declines, your internal thermostat and hydration control system start to shift.

Dark Roast Bettys will appreciate that estrogen influences the renin-angiotensin-aldosterone system… aka the hormonal circuit that tells your kidneys to retain sodium and water.

When it drops, everything changes:

  • You lose more sodium in your sweat.
  • You become less heat-tolerant (hello, hot flashes and sauna fatigue).
  • You have lower plasma volume during training, which increases risk of dehydration and cramping.
  • You feel thirst later than you should, so you're already behind before you drink.

In the colder months, it somehow manages to get even worse.

We feel less thirsty, but still lose fluid through breathing, training, and dry indoor air.

The silent dehydration zaps your energy to the ground, and while you're down there, it also takes swings at your cognition, recovery, and mood.

So, Betty, while you're zonked out on your yoga mat using a dumbbell as a pillow, you can take comfort in knowing you don't necessarily need more water…

You need a strategy.

HOW

Electrolytes are charged minerals: sodium (Na⁺), potassium (K⁺), magnesium (Mg²⁺), and chloride (Cl⁻) that maintain muscle contraction, nerve transmission, and hydration inside and outside our cells.

The general rule of thumb is to hydrate before you’re thirsty and take sodium before you fatigue. Look for this electrolyte balance:

  • Sodium at a rate of 800-1000 mg/hour of sweating (bump this up if you see white salt streaks on your clothes or skin).
  • Potassium at a rate of 200-400 mg/hour.
  • Magnesium at a rate of 100-200 mg/day.

Before Training or Sauna

Preload your activity with electrolytes about 30-45 minutes before training or sauna sessions to expand plasma volume, and reduce heart rate drift and perceived exertion.

I love LMNT. It has the 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium I’m looking for. I load it up in 16-24 oz of water about 30 minutes before a sweat sesh.

(My go-to flavor is lemonade, especially on sprint or heavy lifting days. Think popsicle on the beach.)

If you want something gentler, try Pique Tea Electrolytes (500 mg sodium, 300 mg potassium, 50 mg magnesium). It’s great for recovery days, Zone 2 cardio days, or upper body days in LIFT.

During Training

If your workout lasts longer than 45 minutes, sip 8 oz of electrolyte water every 15-20 minutes.

If you’re working in the heat, like hot yoga or a sauna, sip consistently throughout your session.

No matter what activity you’re doing, drink until you quench your thirst, and then add in a few more sips for bonus points before you start sweating again.

After Training or Sauna

Rehydrate with 1-1.5x the fluid lost. How do you know how much fluid you lost?

Hop on a scale before and after your workout. Each pound you lost equals about 500 mL of fluid, so you need 500-750 mL of hydration per pound lost.

Combine fluids with electrolytes. LMNT for heavier or intense sweat sessions, Pique Tea for lighter, anti-oxidant rich option that also supports gut health.

Within an hour, enjoy a salty, protein-rich meal. Think: eggs + avocado + sea salt. This will help reinforce sodium and amino acid replenishment.

In Fall and Winter

You might feel less thirsty, but heated air and layered clothing increase water loss.

Schedule your hydration earlier in the day. Women in midlife often experience nocturia (translation: getting up to pee overnight), so getting the fluid in early prevents the post-dinner chugging that keeps you up.

Lean into warm electrolyte drinks over the winter. Warm drinks support thermoregulation and you’re more likely to stick with it because it’s super cozy.

NOW

Your hydration needs have changed. Your strategy should too.

Start preloading electrolytes before workouts or sauna sessions this week. You’ll feel the difference in your energy, recovery, and sleep within days… if not hours.

If you’re in your lifting heavy era (if you aren’t, what’s going on?! Check out LIFT and I’ll walk you through it.), use LMNT and Pique Tea the way I do – intelligently, consistently, and seasonally.

It’s not always about more effort. It’s about more understanding.

 

Stay strong, stay hydrated, and stay curious.

Dr. Stephanie

WHAT I LOVE THIS WEEK

Bon Charge (Sauna Blanket)¹

Fall is when I double down on recovery… and one of my favorite tools for recovery is the Bon Charge Infrared Sauna Blanket.

Think of it like an at-home reset button.

The far infrared heat penetrates deep into muscle tissue, easing soreness, supporting detox pathways, and giving you that unmistakable post-sauna glow.

What I love most is that it's thoughtfully designed with low-EMF tech, non-toxic materials, and customizable heat sessions so you can sweat smarter, not harder.

I use mine after training sessions or before bed to calm my nervous system and boost sleep quality.

It's one of the most powerful and consistent ways to support recovery and longevity while you just hang out at home – especially as the temps drop.

Get 15% off your Bon Charge Sauna Mat with code DRSTEPHANIE.

Young Goose2

This week on the podcast, I sat down with Amitay Eshel, founder of Young Goose, and I'll be honest – it completely changed how I think about aging skin.

We talk so much about creams and serums, but true skin health starts deeper… with cellular energy and DNA repair.

Young Goose builds its formulations around NAD – the same molecule that fuels cellular repair and regeneration. For women in perimenopause and menopause, NAD becomes even more critical because it helps preserve skin elasticity and that natural radiance we start to miss when estrogen, progesterone, and testosterone decline.

What I love about Young Goose's skincare line is that it goes beyond over-correcting and resurfacing and really respects the biology of aging.

It's skincare that restores function – not just appearance.

Start supporting your skin from the inside out with Young Goose now and use code BETTER for 10% off.

Troscriptions3

I've been using Just Blue from Troscriptions. It's a pharmaceutical-grade methylene blue troche designed to enhance energy at the cellular level.

Unlike caffeine, there's no crash, no fried energy… just pure mitochondrial support.

Each 16 mg lozenge dissolves between your cheek and gum, delivering faster, cleaner clarity for both brain and body.

What I notice most? Sharper focus, better endurance, and more stable energy – whether I'm deep in writing, coaching, or lifting.

Most methylene blue supplements don't come close in dose or purity. This one is third-party tested and developed by four practicing physicians who use it in clinic.

We don't take shortcuts to brain optimization, but we will take a research-backed hack.

Try Just Blue from Troscriptions and use code BETTER for 10% off.

 

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

1. Bon Charge ships almost everywhere in the world, excluding a few places under sanctions, like Russia. Code DRSTEPHANIE will work on any order outside of sale periods, with no limits.

2. Young Goose code BETTER will work on all orders but cannot be stacked with any other promotional codes. Young Goose currently ships to all countries except Spain, due to their specific regulations that block skincare shipments.

3. Troscriptions requires that buyers are 21 to order. Please read their international order terms here.

 

Mini Pause #91: How to make sure you’re mobile after 70

Posted on by stephanie-estima

TL;DR

Knee osteoarthritis (KOA) is the most common site of osteoarthritis and a leading cause of disability in older adults.

It is something we MUST consider when we are trying to balance strength and hypertrophy gains with recovery and mobility.

If your knees can predict the weather (or you want to make sure they never do)… this Mini Pause is dedicated to you.

We're talking prevention strategies that actually work, like strength and aerobic training, balance and rehab, weight management, and evidence-backed supplements. PMC

We just got through Canadian Thanksgiving (yeah, it's in October for us) and on my list of things to be thankful for… my knees.

Seems weirdly specific, maybe, but the knees are where women start to notice those whispers of midlife. It starts with stiffness when you get up… then clicking after a long day… then a dull ache that shows up on your way up the stairs.

I want you to treat those whispers like screams.

Your knees are begging for attention. Not punishment. Not restriction. Not pushing through.

And no Betty is giving up running and squatting forever. Not on my watch.

We're training smarter. Recovering better. And protecting your foundation so you can keep moving powerfully for decades to come.

WHY

Knee osteoarthritis is not just “wear and tear.”

It's a whole-joint disease that affects cartilage, bone, synovium, and the muscles that hold it all together.

I have treated countless geriatric patients, and KOA is tied only with rheumatoid arthritis for the most devastating diseases I've seen.

It's quiet at first… but over time, KOA destroys structure and function.

The data will blow your mind.

Globally, osteoarthritis affects hundreds of millions of people. The knee is the biggest culprit.

Planning to live past 70? It's one of the leading causes of disability. The Lancet

But here's the truth: You have more control than you think.

Weight Reduction & Strength Training

For every pound of body fat lost, you reduce knee joint load by FOUR POUNDS. Lose 10% of your body weight, and you're completely changing your future mobility. PMC

Muscle is medicine.

Strength training protects the knee joint by supporting the muscles that stabilize it… quads, hamstrings, calves, and glutes.

Now, I know losing fat is easier said than done. Do you feel like you've tried everything in the book with no success?

I've got 2 options locked and loaded for you:

1. YES
This is my 9-week LIVE coaching program. Every week, you, me, and a group of fellow women in midlife get together to dive into nutrition, strength training, and recovery. The program is geared specifically toward women who have tried every trick and hack and are ready to go into what the research shows.

2. LIFT
The other major lever in your control is your muscle size and strength. LIFT helps develop those quads, hamstrings, calves, and glutes… all which directly influence knee mechanics and support.
LIFT prevents sarcopenia and whole-body inflammation with it's form-focused and joint-friendly strength training. PLOS

Supplements

Supplements can help, but not everything is backed by promising evidence. Here's what I'd recommend to help with KOA specifically:

  • Curcumin (500-1000 mg/day): Modest pain and function improvements. Talk to your doctor if you're on blood thinners. ScienceDirect
  • Hydrolyzed collagen (5-10g/day): Small to moderate pain improvements. PMC+1
    • My fave is Equip. Use code BETTER for 20% off your first purchase.
  • Omega-3 (EPA/DHA): Systemic inflammation support, but truthfully, the results are mixed for KOA. PMC+1

Rehab: Vibration Plates

Y'all know I love my vibration plate (code DRSTEPHANIE, if you're interested), and it has been my bestie in rehab and prehab since my clinic days.

Adding whole body vibration (20-40 Hz for 5-10 minutes, 2-3x/week) to exercise improves pain, function, and quad strength compared to exercise alone.

The takeaway is that you have to already be exercising and strength training FIRST. WBV amplifies (not replaces) your gains in the gym. PubMed

HOW

Here's what I recommend – and what I do myself – to keep those knees healthy:

Step 1: Strength Training (2-3x/week)
Join LIFT! I am shamelessly and not shamelessly (sorry not sorry!) saying this program will change your life.

I don't care if you're a beginner or an advanced lifter. This is the full-body 4-day split program I use to this day. It will build strength EVERYWHERE, and give you what you need for your quads, glutes, hamstrings, and calves – they all influence knee load and stability.

Bonus points (which are included in LIFT): Add in hip abductor work. Aside from giving you a killer peach in jeans, strong hips protect knees.  OARSI Journal

Step 2: Aerobic Training (3-5x/week, >150 minutes total)
Opt for low-impact. Think cycling, walking intervals, or aquatic exercise. It all counts. Personally, I do bike sprints 1x/week, and do a longer ride 1x/week and love this for women in midlife. PubMed

Want to mimic my home gym? Get $100 off your Carol Bike with code DRSTEPHANIE and an exclusive offer on your Walking Pad with code DRSTEPHANIE.

Step 3: Balance and Neuromuscular Work (2-3x/week, 10-15 minutes per session)
A little goes a long way to improve motor coordination, joint control, balance, and, yes… confidence (that you're not going to fall on your ass).

Try narrow-stance weight shifts, tandem stands near a counter, step-over, and mini-lateral lunges. Start with eyes open and progress to eyes closed. PMC

Step 4: Daily Mobility (10 minute doses)
Simple moves show big results. Try these:

Heel slides (flexion): 10-15 reps
Knee extension props (towel under heel): 2×60 s
Calf wall stretch, knee straight and bent: 2×30 s each
Hip flexor stretch (half-kneel): 2×30 s/side
Seated tibial rotations (gentle): 10-15 reps
Patellar self-glides (if comfortable, patella relaxed, light skin glide): 30-60 s each direction. PMCPubMed

Step 5: Vibration Plate (in addition only)

Start 20-30 Hz with soft knees.
Do semi-squat holds, calf raises, and wall-supported mini-lunges.
Stop if you feel dizzy or if pain increases. PMC

NOW

Knee osteoarthritis doesn't happen overnight, but prevention does.

Your knees carry you through every workout. Every walk. Every moment of your life.

Move… lift… nourish… do everything you can to protect your knees, and you are setting yourself up for a healthier future.

Need guidance? I got you.

I created LIFT (strength-training program) and YES (full midlife framework that includes LIFT) to help women in midlife build muscle, manage recovery, and protect joints for the decades ahead.

On behalf of your knees, thank you for getting started.

 

In strength and science,

Dr. Stephanie

 

P.S. This is general education, and not personal medical advice. If you have red-flag symptoms (locking/giving-way with falls, fever, hot/swollen joint, rapidly worsening pain), recent surgery, or significant comorbidities, seek clinician guidance before starting.

P.P.S. Know someone with Knee OA that can benefit from this? Forward this email to them!

WHAT I LOVE THIS WEEK

Apollo: The Wearable that Calms Your Nervous System

Let's get one thing straight: your nervous system runs the show.

Anxious? Wired? Can't sleep… it's not you. It's biology.

Apollo Neuro is a wearable that uses gentle vibrations to cue your parasympathetic nervous system – the calm, rest, and repair side of your stress response.

Think of it like strength training for your stress. Over time, your body learns how to come back to balance faster, with less cortisol and more calm.

Clinical studies show Apollo improves heart rate variability (HRV), lowers stress hormones, and boosts serotonin and dopamine. Translation: better sleep, steadier moods, and a more resilient YOU.

I wear mine when I'm working, before bed, or when I feel that squirrel in my brain start tap dancing.

Within minutes, I can feel my body exhale and release.

Give your nervous system a reset and try Apollo Neuro risk-free for 30 days. I know you'll feel the difference.

Use code BETTER for $90 off.¹

Equip: The Collagen Your Midlife Body Craves

Forget the hype. Collagen is a structural must-have.

By midlife, we lose about 1% of our collagen every year… which means less elasticity, weaker joints, and a gut that needs support.

I use Equip's Grass-Fed Collagen for 15,000 mg of pure bovine collagen from pasture-raised US cows. No fillers. No junk. Just results.

Clinical research shows daily collagen supports bone strength, joint comfort, gut health, and skin resilience. Most women notice real changes in 4-6 weeks.

Betty, your body is 30% collagen. Let's keep it that way. Equip helps you rebuild what time tries to take away. One scoop at a time.

Use code BETTER for 20% off your first purchase.2

Fresh Pressed Olive Oil: Are You Sabotaging Your Health with Olive Oil?

Hard truth: Most olive oil in North America is old, oxidized, or outright fake.

Six months after harvest, olive oil loses the polyphenols that make it so heart-healthy and anti-inflammatory.

Harvard researchers showed just half a tablespoon of quality EVOO can reduce heart disease by 19%, cancer by 17%, and dementia by 29%. But only if it's FRESH.

That's why I only use T.J. Robinson's Fresh-Pressed Olive Oil.

It's lab-certified, 100% pure, and harvested from small family farms at peak ripeness. (The harvest date is even on the bottle, so you know exactly what you're getting.)

The first difference you'll notice is the taste… bright, peppery, and alive. The second difference you'll feel in your body.

Try a $39 bottle for just $1 (shipping).3

 

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

1.$90 off auto-applied with the link or use code BETTER. Taking orders and shipping within the United States, Canada, Europe, and Australia. Terms and conditions may apply.

2. Equip ships everywhere! Shipping times are variable based on location. Code BETTER works for first-time orders or first subscription. Terms and conditions may apply.

3. No-commitment, 100% money-back guarantee. Terms and conditions may apply.

 

Mini Pause #90: How to Heal the Vibes

Posted on by stephanie-estima

Well, Bettys, after the Mini Pause about vibration training a couple weeks ago, you had questions. I absolutely love it when my inbox lights up after a Mini Pause because it tells me how much the topic resonated with you.

Two of you (and no joke – both were named Amy!) sent in questions about how I personally use my vibration plate and how to set the dials for midlife bodies with real-life challenges.

So, let's get into it. Vibration training isn't just a fancy washing machine. It's science-backed, joint-friendly, and surprisingly powerful for tendons, ligaments, bone health, and even the pelvic floor! (We haven't talked about the last one yet, so make sure you read to the end!)

WHY

Oooh the science of the shake.

Vibration training works because it taps into something called the tonic vibration reflex. Basically, that means you recruit muscle without needing heavy loads. This is certified gold when joints, tendons, or injuries limit your options. PMC

The strongest evidence shows vibration helps:

  • Ligament recovery after injury or surgery
  • Chronic tendon pain (patellar and Achilles tendinopathy)
  • Knee osteoarthritis – the #1 disability in older adults
  • Balance in older adults (fewer falls = fewer fractures)
  • Lymphatic health when paired with manual therapy PubMed

And for women in midlife? Add bone support, joint comfort, and pelvis floor activation to that list. Medical Journals

You'll generally see vibration therapy talked about in one of two ways:

Whole-Body Vibration (WBV): You stand or squat on a platform. Key things to note are going to be frequency (Hz), amplitude (mm), time (seconds/set, sets/session), and posture or position (knee angle, stance).

Local Vibrotherapy: A localized device that is going to deliver gentle mechanical signals to a specific body area (used in some lymphatic and pelvic-floor contexts).

For our purposes today, we're talking about the WBV vibration plate. I get into all my specific recommendations below.

HOW

For those of you asking how I use vibration, I've laid out my preferred methods below. I use my PowerPlate most often following a sprinting session as recovery for my tendons and ligaments. I set it at a moderate frequency (~30 Hz), and just stand there for 9 minutes while I shake it off.

I will also pair this with Kegels and pelvic floor exercises (see below!) during this time too. It's surprisingly very hard to do this!

Here's how I use vibration training myself, and how you can tailor it to your goals:

Ligament Injuries (like ACL or ankle sprains)
Vibration training is helpful for ligament injuries because the oscillations “wake up” fibroblasts (collagen-producing cells) to remodel along the correct lines of stress, helping the ligament to safely adapt to new loads.

  • Frequency: Start low (10-20 Hz) and progress toward 20-30 Hz as tolerated.
  • Position: Knees bent ~20-30°
  • Exercise: 6-8 sets x 60-90 seconds each. Rest 60-90 seconds in between sets.
  • Schedule: 3-5 x per week

Tendon Injuries (Patellar or Achilles Tendinopathy)
Dark Roast Bettys: Based on this RCT, pain and function improved similarly to heavy-slow resistance training, which is great if you are unable to train. If you can train, I would combine the two. PMC

Patellar Tendon

  • Frequency: ~30 Hz
  • Position: Static knee angle ~50°
  • Exercise: 10 sets x 60 seconds. Rest 60 seconds between sets.
  • Schedule: 3 x per week for 12 weeks

Achilles Tendon

  • Frequency: ~30 Hz
  • Position: Slight hip/knee flex with heels on the platform edge for a stretch.
  • Exercise: 6-10 sets x 45-60 seconds. Rest 45-60 seconds between sets.
  • Schedule: 3 x per week for 12 weeks
  • **Pro Tip: Pair this with progressive calf loading on non-vibration days for even better results.

Bone Health (Osteopenia/Osteoporosis Prevention and Support)
We can use the vibration plate to provide safe, frequent mechanical signals for bone remodelling.

Dark Roast Bettys: A 2023 meta-analysis favors higher frequency and cumulative dose at low magnitude; a 2021 RCT using ~10min/day reported microstructural benefits. I strongly believe that this needs to happen alongside training, and, of course, paired with protein, vitamin D, calcium, impact, and regular walking. PubMed

  • Frequency: ~30 Hz
  • Position: Standing
  • Exercise: 10 minutes per day
  • Schedule: Most days of the week

Knee Osteoarthritis
Don't give up on movement if your knees are stiff! The vibration plate can be used to reduce pain, improve mobility, and support strength.

Dark Roast Bettys: Meta-analyses show vibration training and exercise improve pain and function more than exercise alone. Medical Journals Sweden

  • Frequency: 20-30 Hz
  • Position: Mini-squat holds (20-30°) and side-step holds.
  • Exercise: 5-10 sets x 45-60 seconds. Rest 45-60 seconds in between each set.
  • Schedule: 2-3 x per week

Pelvic Floor Training (Stress Incontinence and Strength)
No one wants to talk about it, but we need to work our pelvic floors. We can (and I do!) use the vibration plate to improve activation when traditional pelvic floor exercises are tough to feel. If the program below isn't hitting it for you, try it in a sumo squat stance or with your knees on the platform.

Dark Roast Bettys: WBV improved pelvic-floor strength and quality of life similarly to supervised PFMT at 4 weeks and 3-month follow-up. Use cues to co-contract the pelvic floor during sets. PMC+1

  • Frequency: Start at 30 Hz, then progress up to 40 Hz over time.
  • Position: Standing (or kneeling) kegels.
  • Exercise: 15-20 second hold x 15-20 reps. Rest 5-10 seconds in between each set. Follow with quick contractions of 2-second hold + 1-second release x 20-30 reps.
  • Schedule: 3 x per week
  • Pro Tip: Imagine you're gently pulling a blueberry up and into your vagina. Strange visual, I know, but it's incredibly effective.

General Dial Guide
A couple of notes to write down on a sticky note near your vibration plate:

  • Low (10-20 Hz) → circulation, early rehab
  • Moderate (20-35 Hz) → tendon and balance work
  • Higher (35-45 Hz) → advanced strength and balance
  • Knees always softly bent. Never locked.

Contraindications for Vibration Therapy:
It is GRAS (generally regarded as safe), but if you are pregnant, have a fresh fracture, severe disc disease, uncontrolled cardiovascular disease, epilepsy, bone tumors, or a major head injury, these would automatically preclude you from participating in vibration therapy. As with anything, you MUST clear any new activity with your primary healthcare provider before starting. PMC

NOW

If you've got a vibration plate collecting dust (or on your Black Friday list!), here's your homework:

  • Beginners: Stand quietly at 20-25 Hz for 5 minutes. Knees bent, breathing steady. See how you feel.
  • Intermediate: Add mini-squat holds or a tall kneel position.
  • Curious? Try one pelvic floor session on the platform. Trust me. You'll feel it.

Remember: vibration training isn't a replacement for progressive overload. Weights > plates, like I've said before. But for women in midlife, it's a smart complement – especially if you're managing joint pain, ligament injuries, or bone density issues.

So, are you shaking things up yet? If you've tried it, tell me how it felt. Blueberry cues and all!

 

Warmly,

Dr. Stephanie

WHAT I LOVE THIS WEEK

Just Thrive

Gut health affects literally everything. Your energy, sleep, mood, brain function, immune system, and even how well you absorb nutrients from food.

The one stat that will never not blow my mind: Up to 95% of your serotonin is actually made in your gut, not your brain.

Okay, great. You're taking probiotics, so you're good, right?

Yikes. Not so fast. Most probiotics are dead on arrival. They can't survive your stomach acid, which means they can't do their job.

I've switched to probiotics from Just Thrive because they're clinically proven to arrive 100% alive in your gut. Way, way, way more bang for your buck.

It's so hardy that the probiotics goodness survives coffee and even the blender, and it's good enough for the whole family.

If your gut's been giving you grief, or you just want to optimize your body with better digestion, less bloating, and steadier energy throughout the day, Just Thrive is worth a try.

Use code BETTER for 20% off.¹

LVLUP

Did anyone warn you that perimenopause would absolutely wreck your gut? No one told me!

If you're suddenly dealing with bloating, reflux, and random food sensitivities, I promise you: It's not all in your head.

As estrogen and progesterone decline, they directly impact gut motility, microbiome balance, and your gut barrier integrity.

A compromised gut lining wreaks havoc on your ability to absorb nutrients. It cranks up inflammation and worsens hormonal symptoms because you're not able to detoxify well.

I've been impressed with LVLUP Health's Ultimate GI Repair.

It's a clinical-grade formula with peptides like BPC-157 and GHK-Cu that actually repair the gut lining, plus larazotide to seal leaky gut, and tributyrin and zinc L-carnosine to calm inflammation.

This isn't your average gut supplement. It targets root causes, not just symptoms.

If perimenopause has your gut in chaos, use code DRSTEPHANIE for 15% off when you try LVLUP.

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

1 Just Thrive ships worldwide. Code BETTER will work for all orders and first-time subscriptions. Terms and conditions may apply.

 

Mini Pause #87: The #1 Way Lifting Heavy Can Cause Injury (and How to Avoid It)

Posted on by stephanie-estima

Muscle sure is having her moment on social media, isn't she!

“Lift heavy, ladies!”
“Be a Muscle Mommy!”
“Build that booty!”

The cheerleading is loud, and I'm not going to pretend it isn't motivating, but something gets lost in the noise:

Strength isn't just about muscle.

When you pick up a weight, whether its a 10-pound dumbbell or a heft of racked plates, your muscles are not alone in carrying the load. Ligaments and tendons are their sisters. Articular cartilage is their cousin. They're all in this together, and they all adapt and recover on their own clocks.

If your training program only takes into account the recovery timeline of muscle, you're most likely going to outpace your connective tissue capacity.

What does this look like? The weakest links tend to complain first. Think of morning tendon stiffness, joint aches, and ligament strains.

Remember that British game show The Weakest Link?

Bad programming is like looking right at your tendons with a sassy British accent and saying, “You are the weakest link. Goodbye!”

So, this is my love letter (my soliloquy, if you will) to the entire network of tissues that keep you strong. Because if we want lasting gainzzzz (yes, with all the zs, like the gym bros say), we have to honor the whole system, not just the muscles in the mirror.

WHY

We have a variety of tissue tolerances to consider when lifting weights to help us go heavy and avoid injury.

Tissue tolerance is a tissue's capacity to absorb, transmit, and recover from load without breaking down. And here's the truth: your tissues don't give a flying F about the number on the weight. They don't see “15 pounds” or “2 plates.” They only know load, mechanical tension, acute damage, and maximum recoverable volume.

So let's look at the recovery timeline for each tissue:

Muscle

Muscle is quick to adapt. Neural gains show up in weeks. Visible hypertrophy (muscle growth) in 6-8 weeks. With rich blood flow and fast protein turnover, she thrives on regular work. Think 2-4 sessions per week for each muscle group. Nature

Tendons

These are slow alchemists. They remodel collagen at a glacial pace. If you've ever injured a tendon, you know it takes a lifetime. Think months, not days. PMCSpringerOpen

With a sparse blood supply and collagen that can be decades old, their improvements come only with steady, patient loading. PMC

Tendons love the “low and slow” approach and punish sudden spikes in effort. True changes in tendon stiffness take at least 12 weeks. SpringerOpen

Ligaments

Ligaments are the baddies that stabilize joints, and they're similar to tendons: dense collagen, slower metabolism, and slower to respond.

Think of ligaments like the introverts at the party. She wants to be there, but she takes a little longer to warm up and get comfy. (Hi, it's me!) PubMed+1

To strengthen a ligament, you want multidirectional movement: jumping, decelerating, sudden changes in direction. These movements sharpen neuromuscular control and protect your joints. ASME Digital Collection

Side Note: I would LOVE to go on a nerd safari on ligaments in a future newsletter. I'm game if you are.

Articular Cartilage

Articular cartilage is the plush cushion between your bones. She's there so your bones don't rub together, because wow that's not nice.

Unlike other tissues I've mentioned, articular cartilage has no direct blood supply of its own and minimal collagen turnover and renewal. PubMed

The only way to keep joint cartilage healthy is through consistent loading. She loves regular, moderate, and cyclic compressions, like walking, cycling, and most steady-state cardio machines. Sedentary is her downfall. PMC

HOW

Okay, Betty, it's time for you to honor all your tissues so they rise together, strong and resilient:

(Want a quick and easy program build to match each tissue's healing clock? LIFT is for you.)

1. Sequence Your Week
Muscle strength sessions can happen often (2-4 times per week per muscle group). Tendon- and ligament-heavy work (slow lifts, plyometrics, change-of-direction) need at least 48-72 hours of rest between exposures.

2. Master Form Before Load
In LIFT, our Master Form videos help you own the movement before you ever load it. Good form isn't just about looking impressive. It's how you protect your tissues and respect their tolerance.

3. Watch for the Signals
Green (Go!): Mild muscle soreness, tendons that warm up and feel fine by the next morning, and joints that feel “used” but not puffy.

Yellow (Yield): Morning tendon stiffness for more than 24 hours, lingering joint aches, or from breaking down under fatigue.

Red (Stop and Deload): Swollen or locking joints, sharp instability, night pain, tendon pain that worsens as you warm up are all signs to rest and see a professional.

NOW

Here's what you can expect when you play the long game:

  • Muscle: You'll feel fitter within 2-3 weeks with visible changes in 6-8.
  • Tendons and Ligaments: Real, durable change happens over 8-16+ weeks, with tendon stiffness improving best at >12 weeks.
  • Cartilage: Healthy cartilage loves consistency. Regular walking and rhythmic, cyclical movement keep it nourished and thriving.

Think of your body like a financial portfolio. You wouldn't put all your money in one stock and hope for the best. In the same way, your tissues thrive with a diverse portfolio of movements. Strength, cardio, recovery, and multidirectional play… it all matters.

So yes, lift heavy, Betty. Build muscle. But train like the queen you are: with wisdom, patience, and respect for the whole kingdom (or queendom) of tissues that carry you forward.

 

Selected sources for further reading for my dark roast Bettys:

  • Bohm et al., human tendon adaptation;
  • Heinemeier et al., minimal collagen turnover in adult tendon/cartilage;
  • Bontemps et al., early neural vs later hypertrophic gains;
  • Bader/Eckstein, cartilage thrives on moderate cyclic load;
  • Rio et al. & Holden et al., isometrics for tendinopathy
  • SprinterOpenPMC+3PMC+3PMC+3PubMed+2PubMed+2VBN

WHAT I LOVE THIS WEEK

BIOptimizers

You can nail your diet and workouts, but if your sleep is suffering, your results will stall.

A compelling study recently found that poor sleep slashed fat loss by 55% and increased muscle loss by 60%, even when calories stayed the same.

Think about these two women on the same plan. The rested one loses fat and keeps muscle while the sleep-deprived one loses the muscle she worked so hard to build (while living exhausted!).

Here's why: Poor sleep spikes hunger hormones, slows fat burning, and makes your body more likely to store fat.

That's why you need Magnesium Breakthrough from BIOptimizers. It combines all 7 essential form of magnesium to help you fall asleep faster, sleep deeper, and wake up calm, clear, and ready to kick butt.

Try Magnesium Breakthrough and use code ESTIMA for 15% off.¹


Apollo

When stress, anxiety, or poor sleep creep in, my go-to is Apollo Neuro. It's a wearable device that feels like cheating on a test for your nervous system.

Apollo uses gentle, rhythmic vibrations (vibroacoustic stimulation, for the nerds among us) to activate your parasympathetic nervous system, which is your body's natural calm mode.

The results are powerful. It helps boost heart rate variability (your body's stress-resilience score), lowers cortisol, and supports the release of serotonin and dopamine (your feel-good neurotransmitters).

Translation? You feel calmer, sleep more deeply, and bounce back from stress with strength.

The best part is it's risk-free to try with a 30-day guarantee. Strap it to your wrist, ankle, or clip it to your shirt and let Apollo guide your body back into calm.

Try Apollo Neuro now and get $60 off with code BETTER.²

Create

I used to think creatine was just for gym bros, but after 40, the rules change. We lose muscle mass faster, recovery slows, and even our mental sharpness can feel inconsistent.

Creatine directly addresses all of this, and the research for women is nothing short of incredible.

That's why I love Create's creatine gummies.

No messy powders, no chalky taste, and no “forgetting” because it's unpleasant.

These taste good and they're portable. I just throw them in my purse and I never miss a day.

Since making them part of my routine, I've noticed better strength in my workouts, faster recovery between sessions, and, honestly, clearer thinking and steadier energy throughout the day.

If you want to maintain muscle, brain power, and energy as you age, creatine isn't optional. It's foundational.

Try Create here and use code DRSTEPHANIE for 20% off.³

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

1 Here's the list of countries BIOptimizers currently ships to. Code can be used multiple times. Terms and conditions may apply.

2 Applies $60 off the Apollo wearable (no one-time limit). Valid on the device only. Cannot be stacked with other coupons, bundles, or site-wide promos. Terms and conditions may apply. Currently, Apollo is accepting orders and shipping within the United States, as well as to Canada, Europe, and Australia. Terms and conditions may apply.

³ Create only ships in the USA. The 20% discount is for new customers only. All subscription orders get free shipping. A $100 order is the free shipping threshold for one-time purchases.

 

Mini Pause #78: Making Mobility Fun & Easy in Midlife

Posted on by stephanie-estima

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

I, like you, don't want to have to choose between mobility workouts and leg day workouts (because I’ll always skip mobility!!).

The good news is it is easy to habit stack mobility with things you are already doing in your everyday life.

Sitting on the floor while watching TV, quad stretches while you’re in line at the grocery store, practicing squats while at your kid’s extracurricular activities, the couch stretch and walking daily can keep your body pliable and injury free as you age. And bonus – you don’t need to carve out extra time or an extra trip to the gym.

WHY

Imagine being the (favorite) grandmother who easily gets down on the floor to play with your grandkids with your pliable achilles tendons and great knees.
Mobility isn't just about avoiding a nursing home; it's about living life fully now, staying injury free so you can continue to move the way you want too. On the podcast this week, my guest Juliet Starrett says mobility is “moving freely through your environment without pain and being able to do what you love.”

I’m so down for that!!

Being injured sucks. Not just physically, but psychologically. The experience of pain and the long slow recovery road can really affect your mental health as well. Especially when you have “decided” you’re only going to be injured for 2 weeks, and the recovery process takes 8 months! Been there, done that, don’t want to repeat it.

 

WHAT 

Mobility helps you stay active and independent. Key moves include:

  • Sit-to-stand test: Sit cross-legged on the floor and stand up without using your hands or knees. It measures overall health and balance.
  • Floor sitting: Aim for 30 minutes daily. It improves hips and back, reducing pain.
  • Squatting: Doing deep squats regularly helps your knees, hips, ankles, and back stay healthy.
  • Walking: Aim for 8,000 steps daily to boost health and longevity.
  • Breathing: Proper breathing (big, full breaths!) improves stress levels and overall health.
  • Stretching: Any kind of stretch counts: hamstring, quad, hip, ankle, wrist, shoulder, neck, back. I like to hold them for at least 30 seconds, until I start to feel the muscle letting go.

HOW

A mobility routine is something you can easily incorporate into your everyday routine and does not require any more time in your day. The key is attaching it to something you are already doing.

  • Floor Time: Watch TV or read while sitting on the floor. Change positions often (cross-legged, kneeling, 90/90s etc.).
  • Squat Snacks: Do a few squats while brushing teeth or waiting in line at the bank or grocery store (I promise no one cares).
  • Walking: Take short walks after meals or during phone calls. I personally love my walking treadmill and use this for at least one meeting daily.
  • Breathing Practice: Focus on deep breaths while walking or warming up for exercise. Or even just scheduling in a session or 2 of 1 minute of focused deep breathing
  • Stretch while waiting for your coffee to brew or your egg omelet to finish cooking.

 

NOW

  1. Try the Sit-to-Stand Test today. See how you do!
  2. Sit on the floor for 10 minutes tonight while relaxing.
  3. Schedule a short walk after your next meal.

 

 

WHAT I RECOMMEND

My Morning Game-Changer: AG1 Next Gen

I'm beyond excited to share that AG1 just launched their next generation! Same single scoop, once a day, but now with more vitamins, minerals, and upgraded probiotics – all clinically-backed by 4 human clinical trials. As someone who's been drinking AG1 for years, this foundational nutrition supplement has become my non-negotiable morning ritual alongside my coffee. It supports my immune health, gut health, and energy while helping fill common nutrient gaps – even for healthy eaters like us. And can I just say? I absolutely LOVE their AG Omega-3 – it's become such an essential part of my wellness routine!

Subscribe today to get a 1-month supply of AG Omega-3 with your first AG1 order!

You'll also get their Welcome Kit with everything you need to get started on your AG1 journey. Check out drinkAG1.com/stephanie to experience AG1's next gen for yourself!

Why I'm Obsessed with My Peluvas

I absolutely LOVE my Peluvas and they've become an essential part of my daily mobility and movement routine! These aren't just shoes – they're designed to mimic barefoot walking while providing protection. The individual toe design allows your feet to function naturally, engaging the small intrinsic muscles that often get weakened in traditional shoes. This helps improve balance, proprioception, and overall foot health – which is crucial for women as we age.

Whether I'm doing my morning walks or strength training, my Peluvas support natural movement patterns that benefit my entire kinetic chain.

Ready to give your feet the freedom they deserve? Get 10% off at https://peluva.com/DRSTEPHANIE with code DRSTEPHANIE!

 

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