x
Site Logo

Tag: red light therapy

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

Posted on by stephanie-estima

Why Most Back Pain Has Nothing to Do with Injury

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

WHY

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

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

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

WHAT 

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

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

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

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

HOW

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

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

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

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

 

 

NOW

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

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

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

 

 

WHAT I LOVE THIS WEEK

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

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

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

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

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

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

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

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

Fresh Pressed Olive Oil

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

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

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

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

 

BiOptimizers

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

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

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

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

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

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

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

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

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

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

Mini Pause #80: 10 Nutrition & Fitness Rules for Midlife

Posted on by stephanie-estima

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

Think you need to spend hours in the gym or on the treadmill to stay fit in midlife?

Think again, Betties.

This week I’m spilling the science (and the tea) on how short, smart, and strategic workouts paired with solid recovery, pre-fueling, and a better relationship with carbs are the keys to thriving in perimenopause and menopause.

WHY

Most of us were raised in the era of step aerobics, hours on elliptical and praying to the altar “calories in vs. calories out,”. We were praised for shrinking.

But now that woman is in her 40s. And apart from having totally different physiology (one that requires our workouts, nutrition, and recovery reflect that), we are also entering into a different psychology. Gone are the days where we sacrifice ourselves for others.

We need to proverbially and probably physically get bulky. AKA – take up more space.

WHAT 

1 More Isn't Better — Smarter Is.

Ditch the long 60–90 min cardio workouts. A focused 25–30 minute session with the right intensity can do way more for your hormones and body composition.
Women in midlife are conditioned to believe that “longer = better.” But long workouts all the time drive cortisol up without giving enough adaptive stress to make real gains or enough recovery in between these workouts.

Short, intense, well-structured workouts (25–30 min) deliver better hormonal and metabolic results.

 

2 Stop Living in Zone 3

Zone 3 cardio (moderate, steady-state) is the “no man’s land” of training: it is too easy to build power, too hard to aid recovery.

Even though it can “feel” hard, it isn't doing what you want for your body composition.

Instead, I want you to think about adopting “polarized training”: where you spend most of your time either in Zone 2 (easy, restorative) or Zone 5 (hard, adaptive). You choose either low intensity for a long time (walks with a weighted vest!) or a super high intensity workout for a short period of time. Nothing in between.

 

3 High-Intensity vs. Sprint Intervals — Know the Difference

HIIT = RPE 8, 1–6 min intervals. Sprint = All-out 10/10 effort for <30 sec.

Sprint Interval Training (SIT) is not the same as HIIT.

SIT = 10/10 effort for <30 sec with full recovery (2–4 mins).

HIIT = 8/10 effort, longer intervals (1–6 min), variable recovery.

Sprinting hits metabolic rewiring, glucose regulation, and visceral fat reduction powerful changes in muscle and metabolism, especially in midlife.

 

4 You Still Need Strength Training — But Lift Heavy (Eventually)

Strength and power decline before muscle mass does. Lifting heavy (like ≤6 reps at 80%+ 1RM) trains the nervous system and keeps muscles sharp, especially as estrogen drops.
Estrogen supports muscle contraction via myosin. As estrogen drops, so does strength — even before we lose visible muscle. That’s why lifting ≥80% of your 1-rep max (think 3–6 reps) becomes essential to keep strength, coordination, and resilience.

 

5 But Don’t Jump Straight Into Heavy If You’re New To Strength Training

If you’re new to lifting, start with lighter loads and more reps to build motor patterns and confidence. Think of it as learning the language before writing poetry!

If you're new to strength training, jumping into heavy deadlifts is a recipe for burnout or injury. Start with 10–12 reps at lighter weights to build neuromuscular coordination, then gradually progress to heavier, lower-rep ranges.

Form first, load later.

 

6 Train to Be Able to Catch Yourself

Sprint intervals and strength training aren’t just for aesthetics. They preserve reflexes, balance, and reduce fall risk as you age.

Type 2B muscle fibers (the fast, powerful ones) are the first to degrade with age. Sprinting and lifting protect these fibers, which help you react faster, prevent falls, and preserve independence. Think about tripping over a rug.

You want the speed of your hip flexor to be able to get in front of you to stop the fall instead of breaking a hip.

 

7 Carbs Are Not the Enemy

Midlife women need to heal their relationship with carbs. Full stop.

Whole, fiber-rich carbs support hormones, the gut microbiome, and energy levels. Fruit is not the droid you are searching for. (did you have me quoting a random star wars quote on your bingo card for today?)

Carbs aren’t just safe, they’re essential. They fuel training, support hormone production, and feed your gut microbiome. I personally have berries with almost every meal.

The real issue is ultra-processed junk, not whole carbs like fruits, ancient grains, or sourdough.

Carbs + protein = better performance + recovery.

 

8 Yes to Pre-Workout Fuel (Even at 5AM)

Fasted workouts mess with women’s appetite, mood, and recovery. Just 10–15g of protein(1) before training like protein coffee, yogurt + honey, or even ketones(2) improves performance and reduces post-workout cravings.

Fasted training raises cortisol, disrupts appetite regulation, reduces incidental movement, and increases sugar cravings later.

 

9 Creatine, Vitamin D & Omega-3s — Must-Have

Creatine supports muscle, brain, and mood. Vitamin D and omega-3s support bone, immune, and cardiovascular health.

All three become increasingly important in perimenopause and beyond.

Women over 40 need more than a multivitamin:
–Creatine(3): 5g/day for muscle, brain, and mood
–Vitamin D3(4): 2,000–5,000 IU, season-dependent
–Omega-3s: (5)2–3g EPA/DHA for inflammation, brain, heart, and joint health

 

10 Recovery Is a Training Strategy (not something you earn for burning out)

Women often resist rest, but deloads (taking a lighter week every 3–4 weeks) help your body in midlife adapt and grow stronger. You don’t need to earn rest , you need it to thrive.

Recovery is not a luxury. It’s a training principle. Women are especially prone to central nervous system fatigue. Schedule a “deload” week every 3–4 weeks to reduce intensity and volume. You’ll come back stronger, not weaker.

Some other ways I like to recover include
-sleeping for a full 8 hours
–sauna (6)after my training session
–recovery compression boots(7)

 

HOW

Start Polarizing Your Training: Alternate between low-intensity walks (zone 1–2) and 1–2 hard interval/sprint days. Skip the moderate gray zone 3 training and stop doing 400 fitness classes every week!

Lift Smart: Focus on full-body compound movements like squats, deadlifts, pull ups, push ups and presses. Start light. Build form & technique. Then build strength.

Pre-Fuel Strategically: Add protein (like a scoop of collagen or protein coffee(1),  a banana or ketones) before your morning workouts.

Rethink Carbs: Add veggies, fruits, sourdough, and ancient grains. Aim for 30 different plants a week to boost gut health.

Supplement Wisely: Daily creatine (5g), vitamin D (2,000–5,000 IU depending on season), and omega-3s (2–3g EPA/DHA) are your perimenopause power trio.

 

NOW

Here are your 3 easiest next steps:

🥩 Add protein to your morning coffee tomorrow before your workout — bonus points if you add creatine.

🏋️‍♀️ Replace one moderate-intensity workout with either a short sprint session or a strength training session this week.

🍓 Eat a piece of fruit guilt-free. Better yet, aim for 10 different plants this week.

 

WHAT I LOVE THIS WEEK

Heat Therapy Meets Light Therapy: My Wellness Game-Changers:

Two of my absolute favorite wellness tools are getting major love during Bon Charge's mid-year sale – and I had to tell you about them! Their sauna blanket will revolutionize your recovery routine. Use it 2-3 times weekly for 20-30 minutes and the deep heat penetration will help with muscle recovery, circulation, and of course, you’ll get that amazing post-sauna glow. It's like having a personal spa session at home.

Combined with their red light therapy devices, it’s the perfect one-two punch for cellular health. The red light stimulates mitochondrial function and collagen production, while the sauna blanket promotes detoxification and cardiovascular benefits through heat stress – both powerful tools for healthy aging.

Right now, you can grab both during their 25% off site-wide sale! This is honestly the best time to invest in these game-changing wellness tools.

Shop the sale before it ends(8)!

My Daily Dose of Beauty from Within: Pique Tea's Radiant Skin Duo

I'm always looking for ways to support my skin from the inside out, and Pique Tea's Radiant Skin Duo has become a non-negotiable part of my wellness routine! This powerful combination includes their Beauty Elixir and Skin Renewal teas, both packed with potent antioxidants and botanicals that work synergistically to promote that coveted healthy glow.

What sets these teas apart is their crystallized format – they've concentrated all the beneficial compounds into convenient packets that dissolve instantly. The Beauty Elixir features ingredients like rose hips and hibiscus for vitamin C and collagen support, while the Skin Renewal blend includes white tea and jasmine for cellular protection against environmental stressors.

I love sipping these throughout the day knowing I'm nourishing my skin with every cup. The taste is absolutely divine too – floral, refreshing, and naturally caffeine-free options available. It's like drinking liquid radiance!

Right now, you can try the Radiant Skin Duo with up to 20% off plus a free Starter Kit(9) that includes a rechargeable frother and glass beaker!

 

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

1 Use code BETTER for 20% off your first order. One use per customer. Terms and conditions may apply.

2 Get 30% off your first order. No subscription required. Terms and conditions may apply.

3 Use code DRSTEPHANIE for 20% off your first order. Terms and conditions may apply.

4 Use the link in this email to get 25% off your order. Terms and conditions may apply.

5 Subscribe today to receive a one-month supply of AG Omega-3 with your first AG1 order. Terms and conditions may apply.

6 Use code DRSTEPHANIE to save up to $1,400 on your first sauna purchase. Terms and conditions may apply.

7 Use code DRSTEPHANIE for 10% off your first order. Terms and conditions may apply.

8 Offer ends July 31, 2025. Terms and conditions may apply.

9 New subscribers only. Offer valid in the continental United States. Not valid with one-time-use discount codes. Terms and conditions may apply.

Red Light Therapy for Perimenopause: A Science-Backed Solution for Face and Neck Concerns

Posted on by stephanie-estima

If you’re in the thick of perimenopause, you know it’s about way more than just irregular periods. Your hormones are shifting—declining estrogen, surging cortisol—and with it comes a host of symptoms that feel like they’re coming at you all at once: disrupted sleep, brain fog, stubborn belly fat, and changes in your skin that can feel like a betrayal when you look in the mirror.

One of the first places I see this show up with my clients (and in myself) is the skin—especially the face and neck.

As estrogen drops, we lose collagen, elastin, and hydration. Skin becomes thinner, less firm, and more prone to fine lines and sagging. Combine that with bone loss in the face (yes, that happens), and you’ve got a recipe for visible aging that no topical cream can fully address.

But here’s the good news: there’s a simple, non-invasive therapy I swear by that tackles both skin concerns and sleep issues—and it’s completely aligned with your body's natural rhythms.

It’s called red light therapy.

Let's Talk Science: What is Red Light Therapy?

Also called photobiomodulation, red light therapy uses specific wavelengths of light (red and near-infrared) to stimulate your mitochondria—your cellular power plants. Think of it like charging your internal battery. This extra energy helps your cells repair themselves, produce more collagen, reduce inflammation, and improve circulation.

The sweet spot? Red light around 630–660nm and near-infrared light around 810–850nm. Red light penetrates skin for surface-level rejuvenation, while near-infrared goes deeper to support muscle recovery, hormone health, and even your nervous system.

Why This Matters So Much In Perimenopause

Let’s zoom in on some of the benefits, especially for those of us navigating hormonal shifts:

✅ Collagen + Elasticity Boost: Clinical studies show that red light therapy improves skin tone, smoothness, and collagen density. That means firmer, plumper skin—and it’s not just vanity. Collagen is critical for your skin’s structure and barrier function

✅ Inflammation Tamer: Chronic inflammation is one of the root causes of aging and disease. Red light helps quiet that inflammation, making it great for sensitive, reactive, or hormonally stressed skin.

✅ Better Circulation = Better Glow: More oxygen and nutrients delivered to your skin = healthier, more radiant complexion.

But what makes red light therapy really powerful is that it doesn’t just work on your skin—it works from the inside out.

Sleep, Hormones, & The Skin Connection

Many women don’t realize how deeply their skin is impacted by poor sleep and dysregulated circadian rhythms.

In perimenopause, it’s common to struggle with sleep quality, and that alone can accelerate aging. Red light—especially in the evening—supports melatonin production, helping you fall asleep faster and stay asleep longer.

That improved sleep, in turn, enhances skin repair, balances your cortisol curve, and helps regulate other hormones like insulin and leptin. It’s all connected.

Why I Recommend Face + Neck Red Light Devices

Our faces and necks are where estrogen decline becomes most visible—and unfortunately, these areas are often neglected by traditional skincare routines. Red light therapy is especially effective here because it helps reduce glycation (those etched-in fine lines) and rehydrates tissue that’s lost volume.

The neck also happens to be a hotspot for tech strain and poor posture—hello, forward head position!—which red light can help relieve by supporting deeper tissue healing.

How To Start: Keep It Simple and Consistent

Like any therapeutic tool, consistency is key. Most women start seeing results in 30 days with regular use. You don’t need a huge setup—just a quality device that delivers red + near-infrared light at the right wavelengths.

Personally, I love the Bon Charge Red Light Face Mask. It fits snugly, has 240 LEDs at ideal wavelengths (630nm red + 850nm NIR), and lets you multitask—meditate, journal, sip your magnesium latte, check your emails—all while getting your red light session in.

an image of a woman wearing a bon charge red light mask on her face

Final Thoughts

Red light therapy isn’t just another wellness trend—it’s a deeply restorative tool that supports mitochondrial health, hormonal balance, and graceful aging.

It’s safe, easy, and one of the most effective ways I’ve found to take care of my skin, my sleep, and my sanity during perimenopause.

If you’ve been feeling like your skin’s lost its glow or you’re not sleeping like you used to, I highly encourage you to give this a try. It’s one of those rare things that feels good and does good.

To try my favourite red light face mask by Bon Charge, click here and enter code DRSTEPHANIE for 15% off.

Here’s to radiance, resilience, and reclaiming your power—one wavelength at a time.

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!

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!

Red Light Therapy Benefits During Perimenopause & Menopause

Posted on by stephanie-estima

Perimenopause and menopause can come with some unwelcome changes to how you look and feel. From sleepless nights to thinning hair, dry skin, and even changes in bone health, you could start to feel like your body is no longer your own. But what if an effortless, non-invasive treatment could help you start feeling like yourself again?

Enter red light therapy. Backed by research, this drug-free, largely hands-off practice has shown promise in improving some of the most unnerving symptoms of hormone changes, potentially improving sleep, reducing inflammation, supporting hair growth, promoting bone health, and even rejuvenating skin.

Whether you’re already familiar with red light or just curious about how it works, I’ll take you through why I recommend red light to my Bettys in their late thirties and beyond.

Collagen Loss & Wrinkles

We all know skin aging tends to speed up during perimenopause and menopause, and a big reason is the drop in estrogen. Lower estrogen levels can take a toll on the skin’s extracellular matrix—the part that keeps your skin hydrated and maintains elasticity—making changes like sagging and wrinkles more noticeable.[*]

Over time, your skin often produces less collagen and has increased levels of enzymes called matrix metalloproteinases (MMPs), which break down the collagen you do have.[*] Researchers investigated whether red light therapy using LEDs at 660 nm could counteract these changes. Here’s what they found:

Lab testing

Researchers examined biochemical and structural changes in a lab-grown human skin model after 11 sessions of either LED or treatments without active light wavelengths.

  • They found that collagen production (type-1 procollagen) increased by 31% in LED-treated skin compared to untreated skin, and MMP-1 levels, which break down collagen, decreased by 18%. No structural damage was observed in the treated skin.

Human testing

Aged and photoaged individuals participated in a split-face, single-blinded study, where one side of the face received 12 LED treatments, and the other side was left untreated for comparison.

  • The results? Over 90% of participants showed reduced wrinkle depth and skin roughness. Clinical evaluations found 87% of individuals had a noticeable improvement in wrinkle severity scores. No adverse effects or recovery time were reported.

That’s pretty compelling evidence that red light therapy at 660 nm can boost collagen production while reducing collagen breakdown, helping to counteract signs of skin aging. The best part? In this study, the treatment was safe, effective, and well-tolerated across the board. [*]

For me? Red light therapy is as much part of my skincare toolkit as a quality moisturizer and vitamin C serum.

For a good red light facial session, I love the versatility of the BON CHARGE product line. It’s been easy to integrate the red light face mask and neck and chest mask into my daily routine. From panels to the masks to a face wand—you can find a red light device that targets your specific goals in your price range.

Sleep

Perimenopause and menopause can cause trouble falling asleep, staying asleep, and feeling rested and ready in the morning. Pile on night sweats and anxious brain churning on top of it, and you’ve got long, fitful nights ahead of you.

One of the most impactful effects of red light that I notice is that I sleep, and I mean sleep after I spend time in front of my panel in the evening. But do other people experience the same thing?

Emerging science says yes. A study of female athletes showed that 30 minutes of red light therapy before bed increased melatonin production and improved sleep quality. [*]

Another study showed that red light shortened sleep inertia, the time spent in the groggy stage between first cracking your eyes open and feeling fully awake and alert. Shorter sleep inertia means you feel awake and ready soon after waking up.[*]

More research is needed before we can call it a sure thing, but when a practice is non-invasive, drug-free, completely passive, and working for me and my Bettys, I’m here for it.

Inflammation

Since estrogen and progesterone work together to regulate your body’s inflammation response [*], the menopausal years are often in lockstep with elevated inflammation.[*]

Regular red light exposure has been shown to reduce reactive oxygen species, which are rogue oxygen atoms that damage cells and pro-inflammatory cytokines — both hallmarks of inflammation.[*]

Research shows that red light reduces measures of inflammation and increases ATP — which are thought of as energy packets in your cells — in aging fruit flies.[*]

How can light do that? Red wavelengths of light are longer and penetrate deeper than the skin’s surface.[*] Because these longer wavelengths can reach the cell, they can act on the cellular level.

Many of the most common discomforts of the perimenopause and menopause years are rooted in inflammation. Stacking activities that help reduce inflammation—like regular movement, eating nutrient-dense foods, prioritizing sleep, and spending some time soaking in red light—can make a big difference in how you feel every day.

Bone Density

Declines in estrogen during perimenopause and menopause can lead to mineral loss in bones, which weakens them and leaves you prone to soreness and injury.[*] Red light shows promise for improving bone health by enhancing the growth and activity of mesenchymal stem cells (MSCs), which play a significant role in bone formation.

Research found that during the bone-forming process, cells exposed to red light produced higher levels of key markers like alkaline phosphatase and osteocalcin, both critical for healthy bone density.[*] This particular study used rat models and exposed bone cells, but findings open the possibility that red light could help promote bone strength and regeneration.

Your bones might not be at the top of your mind in the early stages of perimenopause and menopause, but small efforts now will pay off big time in the future. It’s so much easier to support healthy bones than to rebuild deteriorating ones, and you’ll prevent a lot of aches, pains, and injuries down the road.

Things to keep in mind while using red light

As with any bioactive treatment, there are ways red light can go wrong. Here are some things to keep in mind.

  • Avoid overexposure. Follow your product guidelines and the advice of a qualified professional.
  • Allow contact. Thick clothing and sunscreens can block the goodness from reaching your skin and deeper cells.
  • Medication interactions. Certain medications make you more photosensitive, so talk to your doctor or pharmacist about using red light while on prescription medication.
  • Avoid looking directly at the light source. Red light can cause damage to eye structures. (BON CHARGE offers protective goggles to protect your eyes.)
  • Reduce or discontinue use with side effects. If you experience headaches, eye strain, skin rashes, insomnia, or feel “off” in any way, take a break from red light.

I encourage you to explore the many benefits of red light therapy. Especially if you’re experiencing symptoms of perimenopause and menopause. Visit BON CHARGE and use code DRSTEPHANIE to get 15% off a red light device that’s right for you.

Mini Pause #48: Deload & Rest: Why & How to Do It

Posted on by stephanie-estima

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

There are many types of rest, all of which make us better, stronger, happier, and more resilient. Give yourself permission to rest.

WHY

I often conflate rest and recovery with laziness and failure. It is an ongoing battle that I am actively unwinding and examining in my life.

I, perhaps like you, have to remind myself that the pernicious lie women often bump up against is that if we are not productive, we are engaging in the slovenly sin of being a sloth. That our worth is intrinsically tied to our productivity. For someone who is used to pushing the finite limits of her matter, it can be hard to slow down, breathe, and recover.

I was recently reminded of this last week when I took three solid days off from the gym and off all activities other than walking meetings on my treadmill. I had accumulated so much fatigue (physically from the gym and a recent move), as well as emotionally, I found myself dreading the gym. And while I was there, I wasn’t able to hit the same weights and intensity that I’m used to.

I also found myself avoiding conversations that had to be had and avoiding friends because it felt like there was too much turmoil for me to put on my happy and brave face.

When I finally reached out to my friend, it felt good. It felt like a relief. And I was reminded of how, when you have the right company, they WANT to help you. It is an honor for them, in the same way, it is an honor for me to help when I’m asked. I’m also happy to report that when I did come back to the gym, my PRs were non-stop on every single exercise.

While I still know I have a residual allergy to resting, I, like you, am a work in progress. Striving for better than yesterday. And rest is an integral part of that.

WHAT

Physical fatigue is a natural consequence of consistent and regular training. We accumulate physical fatigue every time we hit the gym. We wait a few days for the soreness to subside, and then we go at it again. After several weeks of intense training approximating failure, all of us will accumulate fatigue that our bodies cannot clear at the same rate.

Several factors are at play here: weeks or months of intense training ramps up cortisol, downregulates testosterone, degrades the quality of your workouts, and increases the potential for injury.

I find most women hit this need for physical rest between the 8-12 week mark of training.

There are several ways to deload that I talked about in Mini Pause #18. Today, I want to also offer a few ways rest can dramatically benefit your physical, mental, and emotional self.

HOW

Take a partial or full break from your normal exercise habits. For me, this looks like decreasing (or eliminating) the volume at the gym for three days during one week every 12 weeks or so.

Other ways you can amplify physical rest and fatigue are by:

  • Getting extra sleep
  • Sauna therapy 
  • Cold water immersion
  • Breathing techniques & breathwork
  • Meditation
  • Compression boots
  • Walking
  • Chiropractic adjustments

SENSORY REST

This is a break from the things that thwart your senses (hearing, seeing, smelling, tasting) on a daily basis.

For your eyes:

  • Switching off from social media for a few days
  • Dimming overhead lights at sunset and keeping them off
  • Closing and refraining from texting and group chats

For your ears:

  • Eliminating background noises
  • Driving in the car in silence
  • Wearing earplugs in public
  • Taking a break from AirPods/music

For your nose:

  • Throwing out all candles in the home (and let’s just pinky promise to never buy more)
  • Opening up windows and doors to freshen up our indoor spaces
  • Having plants that clean the air (I love spider plants)
  • An air purifying unit running constantly in the bedroom or kitchen area
  • A lavender spray for your bedsheets
  • Mouth taping to encourage nasal breathing overnight

SOCIAL REST

Social rest can mean either a break from social engagements like social media or carving out time to spend with those who charge up your batteries. These are the people that make you feel seen, heard, and understood. The other thing this entails is actively removing or avoiding those who do not. (Spending time with and playing with animals also is a wonderful way to rest from human interaction.)

For me, this meant admitting to a friend that I was being reclusive and relying on old code (retraction) when I was feeling overwhelmed.

EMOTIONAL REST

Sometimes, we shove our emotions deep inside us and lock them away, foolishly thinking they don't impact our present-day thinking and behaviors. Or we rely on old coding and old strategies based on old patterns to get us through who we are today.

Emotions are the stamps on our experience–in the present and often colored in from past lived experiences as well. As scary as it might feel to open that pandora’s box, sometimes we need to be the witness to our own pain, angst, and interpretations.

I often find making sense of my emotions and witnessing them helps me make sense of who I am and gain clarity on what is important to me. There are several ways to connect with your emotions, including:

  • Journaling
  • Crying
  • Shaking
  • Supervised psychedelic therapy
  • Therapy
  • Dancing or movement
  • Singing or humming

CREATIVE REST

For all you Boardroom Bettys tasked with problem-solving, this can be very analytical and left-brained. Creative rest means stepping away from the problem and your daily grind.

  • Get out in nature and engage in the natural world.
  • Go for a walk.
  • Travel (this can be a nearby weekend escape or getting on a plane to a further destination).
  • Be playful. How can you curate awe and wonder in your life today? Can you dance? Sing? Play with your kids or go to an animal shelter and play with some puppies?
  • Visit a museum and look at art.
  • Find pictures of places and landscapes you love.
  • Draw or doodle.
  • Try something kinesthetic like baking, pottery, or painting.
  • Dream about your desires.

MENTAL & SPIRITUAL REST

Sometimes, what you need is an analog reset. Your brain needs quiet and the ability to wander. Here are some simple examples:

  • Turn off the radio or music when driving.
  • Sit in silence with a cozy blanket, close your eyes, and hone in on the rise and fall of your belly.
  • Listen to hymns or music without words. (I’ve recently been enchanted with music at 963Hz, often dubbed “the God frequency” or “healing frequency.”)
  • Try Yoga Nidra.
  • Do something repetitive and cathartic (that doesn’t take up brain space), like laundry or tidying up.
  • Express gratitude for what you have now (that’s easy to overlook).
  • Hum to entrain the parasympathetic nervous system.

NOW

Choose just one of the above that speaks to you. Plan for it in the next month–actually put it on your calendar–ideally over the holidays or as work winds down for the year.

You already know which one you need. Go with your intuition and let it be easy.

What I Recommend

Mentioned in Today's Article

Sauna

  • Sunlighten: Fully integrated red light and infrared light models for your home. Click here and use code DRSTEPHANIE for an exclusive discount.
  • BON CHARGE: A space-saving and portable sauna blanket. Click here to get 25% holiday savings for a limited time. Discount auto-applied.

Cold Water Immersion

  • Coldture: Cold water plunging improves both muscle recovery and performance. Click here and use code DRSTEPHANIE to get exclusive holiday savings on a cold plunge tub bundle.

Compression

  • Rapid Reboot: Pneumatic compression boots are a must-have for your recovery practice. Click here and use code DRSTEPHANIE to get an exclusive discount.

Clean Air

  • Jaspr: A sleek in-home unit featuring commercial-quality HEPA filtration and real-time air quality monitoring. Click here and use code DRSTEPHANIE to get an exclusive discount.

Gift of Health Guide

You’ll find special discounts on products that support and improve your health, your fitness goals, your recovery practice, and your skin health. Start Gifting!

Now Open: EVEN BETTER! Premium Membership Subscription

Don’t Miss Out! Founding member pricing–monthly, annual, or lifetime options–will end December 31.

SUBSCRIBE TODAY

Here’s what’s new for members this week:

  • The December SOLO episode went live on Wednesday with Dr. Stephanie discussing the recent study on Ozempic and GLP-1 agonists, focusing on their effects on heart tissue and muscle mass. This short dark-roast episode explores the balance between short-term benefits and potential long-term health risks, particularly regarding cardiac health and muscle loss.
  • The members-only podcast (ad-free & early release) with Tamsen Fadal, went live on Friday. The episode gets into the pivotal changes her documentary, “The M Factor,” and her upcoming book, “How to Menopause,” are making and her goal to shred the silence about women’s real experiences of menopause. You’ll also hear Dr. Stephanie’s new end-of-show commentary that’s exclusive to members!

EVEN BETTER! benefits for you:

  • Early and ad-free access to the weekly BETTER! podcasts.
  • Private “Ask Me Anything” episodes based on member questions. (Special Live AMA event Dec. 10! Register here.)
  • Surprise guests and solo shows only for members.
  • My insights from the guest discussion coupled with recommendations you can use to build habits and routines that support your goals.
  • Downloadable action guides. Coming Soon!
  • Bonus content beyond the podcast episodes.
  • Exclusive discounts for brands I love.
  • Being part of a community with like-minded Bettys!

Mini Pause #43: Stressed? How to Calm, Soothe, and Find Peace

Posted on by stephanie-estima

Call on the All-Loving Mother Within You

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

There’s distress (GAH) and then there’s eustress (Ahhh). In perimenopause, you’re going to experience both. Call upon the gentle mother within you to calm, soothe, and reach for what you need in each moment. Your nervous system will thank you.

WHY

In the tangled web of perimenopause and the relentless tide of to-do lists, sleep becomes an elusive dream that gives rise to weary, brain-foggy days.

The neverending waves of worry and angst occupy your mind, with racing thoughts governed by wild hormones, overturning your desire to embrace the fleeting present moment.

Ah, perimenopause. What a trip.

WHAT

Stress can be a good thing. Exercise, sauna therapy, cold plunges, compression boots, and red light therapy–these are all examples of eustressors. They elevate and anoint the body to heal, adapt, and recover. (I share my top choices with you in “What I Recommend” below.)

But there is also the repugnant, slow poison stress that can seep into every cell in your body, slowly turning the most robust of colors into muted grays. The seemingly never-ending storm that drowns out your desire to live life on your terms. A vice that tightens its grip on the throat, heart, and chest, and ends up choking out your joy, happiness, and peace.

Welcome to your chronically dysregulated nervous system.

You can have two responses to chronic stress:

  • The fight or flight response, where you might avoid a situation entirely or cause chaos and fiery arguments because you feel overwhelmed, cornered, and locked in; or,
  • The freeze pathway, where you feel numb, disassociated, and muted.

HOW

The first step is to recognize this is happening and acknowledge that you may be struggling. This is the time to be gentle with yourself.

The second step is figuring out what you need to do for yourself at this moment. Whatever you choose doesn't need to fix the problem. It just needs to be something that responds appropriately to your immediate needs.

  • Is it a cup of tea?
  • A walk?
  • Reminding yourself of how far you have come?
  • Getting some sunshine on your face?
  • Taking a few deep cleansing breaths?
  • Gratitude for what you have survived and gotten through?

NOW

Go ahead and choose one of the above (or another similar activity that dependably brings you to a more balanced state). They all cost nothing and can do wonders for your ability to take care of yourself and respond to your own needs.

Now, imagine you are a loving, calm mother.

Imagine your baby is looking up at you with her big eyes looking for guidance, protection, and answers.

That baby is your body. Your body will find a way to do whatever you give to it.

If she is fussy and upset, maybe she needs a warm bath, followed by some fuzzy socks and a warm cup of milk.

If she is frenetic and has a lot of pent-up energy, maybe she needs a walk or a run in the park, or some time to smash weights at the gym. If she is irritated and tired, maybe she needs a nap.

You can begin to view and respond to your body cues as if you were tending to your own child who is all trusting, innocent, and dependent on you.

And in so caring for her gently, she may begin to calm down, be soothed, and finally find peace.

What I Recommend

Boost Your Stress Recovery with Minerals

When it comes to easing stress, I’m all about simple fixes. The last thing you need when you’re stressed out is another complicated addition to your day.

When we are chronically stressed, our bodies ramp up the use of minerals and vitamins to keep up with the demands of the stress response. In perimenopause, having a regular mineral supplement in your rotation will help replenish lost minerals and keep your cells running smoothly.

That’s why I depend on BEAM Minerals. Their plant-based mineral supplement is tailor-made to relieve stress—it contains every essential mineral your body needs, in the right ratios, with rapid absorption. You can literally feel it relaxing you in minutes.

If you don’t replace the minerals chronic stress is eating up, you become more vulnerable to future stress. Researchers call this the “vicious circle concept” of stress—the more challenging your life, the harder it is for your body to recover, and the worse your stress will get long-term. [*]

Replenishing your mineral stores gives your body the tools to fight back. Minerals in the right ratio increase your stress tolerance, speed recovery from stress, and help you reach a state of balance, breaking that cycle so you can feel good again.

Best of all, BEAM makes things easy. All you do is take a shot of mineral-rich liquid each morning, which tastes like water and boosts your stress resilience.

It’s one of my secret weapons for staying calm and collected when life gets hard. And no matter how busy you are, I KNOW you’ve got 30 seconds in your day to down a shot of liquid minerals.

If you want (or need!) a little extra stress recovery, try BEAM Minerals, especially the Advanced Electrolyte & Micronutrient Support set. Use code BETTER at checkout to get 20% off your first order.

My Go-To Eustress Choices

SAUNA: When I got a sauna this year, I admit I was surprised and how quickly I experienced the benefits. Beyond recovery, just taking the time to sit with my thoughts and assess my day (noticing and naming the stressors) have made a difference in how I frame my needs and my time. Infrared and red light work with the body to improve mitochondrial function, too. While I knew that, I’ve been getting a solid energy boost energy with consistent sauna use–and more energy helps everything.You can start with shorter sessions of 10-15 minutes and work up to 30-45 over time.

  • Click here to get use tips and check out the Sunlighten sauna styles. Use code DRSTEPHANIE to get an exclusive discount.

RED LIGHT THERAPY: I also got serious about red light this year for recovery. The bonus side effect has been stress relief. To lay on the PEMF mat, I have to slow down. To get the full effects of the sauna blanket (yes, some days I swap), I have to be still.

  • Click here for details on the BON CHARGE red light therapy collection and use code DRSTEPHANIE to get 15% off.

COLD PLUNGE: If peri or meno is causing restless nights filled with a whirring brain or a misfiring thermal system, or your recovery is stalled, or if you have that feeling of just being off, cold therapy can help. And don’t make it hard. Start with 3x a week, 3-4 minutes per session. That’s it! And you don’t have to get as cold as the guys, either: 10C-16C / 50F-60F is adequate. Stay in until you elicit a shiver response. (If you can only do 1-2 minutes at first, that’s ok, too. It’s not another competition.)

  • Click here to learn about Coldture tub and barrel choices. Use code DRSTEPHANIE to get an exclusive discount.

COMPRESSION: Post-workout compression does wonders for inflammation and muscle soreness. And when you lower your inflammation and pain, your stress levels go down.

  • Click here to learn about the many benefits of Rapid Reboot and use code DRSTEPHANIE to save 10%.

INSIDER STRESS-LESS TIP: It’s getting close to the holidays when you’re likely focused on your family and friends. I encourage you to take a few minutes to look into any of the eustress products I’ve mentioned above and save this Mini Pause edition. Or, click the links and plunk something in your cart for later. Some terrific holiday deals are coming your way, which means you can put the spotlight on yourself!

  • Be looking for our digital Gift of Health Guide 2024 and a robust list of the best holiday specials from our partners coming to you via email and Mini Pause in November!

Now Open: EVEN BETTER! Premium Membership Subscription

Want in? Check out all the benefits of being a member:

  • Early and ad-free access to the weekly Better! podcasts.
  • Private “Ask Me Anything” episodes based on member questions. (Note: The Mini Pause Question of the Week Section has been sunset. You’re invited to join the Premium Membership for access to Q&A opportunities & episodes. )
  • Surprise guests and solo shows only for members.
  • My insights from the guest discussion coupled with recommendations you can use to build habits and routines that support your goals.
  • Downloadable action guides. Coming Soon!
  • Bonus content beyond the podcast episodes.
  • Exclusive discounts for brands I love.
  • Being a part of a community with like-minded Bettys!

Subscribe HERE to find several introductory membership options to fit your budget.

Mini Pause #25: Try MyoReps for a Time-Saving Strength Routine

Posted on by stephanie-estima

MyoReps: The Answer for Muscle Hypertrophy When You’re Short on Time

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

When you’re in a pinch for time, structuring your workout in MyoReps is an efficient way to build muscle. They are intense! And for the majority of the session, they work the muscle close to muscle fatigue. These were lifesavers for me on a recent trip to Europe where I was pinched for time, jetlagged, and needed to get in a good working session.

WHY

MyoReps add variety to your existing routine and keep you working out when your time constraints don’t allow for luxuriating in the gym.

The theory behind the technique is that it helps athletes to do more effective reps. This method puts the muscles under high metabolic stress to help with hypertrophy and increase muscle growth.

WHAT

MyoReps are designed to be high in intensity and short on time. Here’s the way they are typically structured:

  • Pick a heavy weight for your working set sufficient enough to approximate muscle failure. This means that by the end of your set, you might be able to–if asked–execute 1-3 more reps.
  • Wait 5-10 seconds.
  • Then start your second set. Do as many reps as you can until you’re approximately 1-3 reps from failure.
  • Wait another 5-10 seconds.
  • Begin set 3, again, aiming to do as many repetitions as you can until you fail.
  • Continue until you have executed your desired number of sets.

You can see with this shortened rest period that the accumulation of metabolites does not have sufficient time to clear, and the muscle does not have much time to recharge before starting up again. Beginning subsequent sets when the muscle is already fatigued provides a big stimulus for hypertrophy.

HOW & NOW

For your next upper body day (I do not recommend trying this with legs initially because of the sheer intensity of the workout!), try the following:

  • SET 1: Heavy weights for a set of 8-12 until failure
  • Rest 5-10 seconds
  • SET 2: Same weights as set 1, trying to get as many reps as you can before muscle failure. Aim for 8-12.
  • Rest 5-10 seconds.
  • SET 3: Repeat Set 2
  • Rest 5-10 seconds.
  • SET 4: Repeat Set 3

And voilà! That exercise is now complete. Move on to the next exercise in your program and repeat this pattern.

Question of the Week

Q: When you say ‘lift heavy,' what does that mean exactly?

This came in from heyrachelej on IG and echoes a sentiment I get asked a lot.

Heavy means choosing a weight that, for your given repetitions in a set, you approximate muscle failure.

So let’s break this down a little bit further because most of us are not training to failure or even close to it.

You know you are approximating failure when one or both of the following happen:

  • Your velocity of the reps starts to slow down significantly.
  • The perceived weight starts to exponentially increase.

This is how you should be selecting a weight that is “heavy” and one that is appropriately heavy for you so that it approximates muscle failure.

YOUR TURN!

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

What I Recommend: BON CHARGE Red Light Therapy

As I’m experiencing perimenopause like many of my Bettys, recovery, healing, and skin health have become non-negotiables. I discovered the Australian company BON CHARGE last year and have found numerous products that are useful within my daily routines and support my health goals.

If you’ve read my mentions before and been curious, now’s the time to learn even more and invest in devices that offer you so much direct benefit. And if you’ve already tried one product, consider adding another to your routine.

Simply click the links below and the discount will be automatically applied. There are a variety of price points for all budgets. And for those of you who have health insurance HSA or FSA accounts, BON CHARGE products are all HSA/FSA eligible. Follow a few easy steps to obtain these tax-free savings.

Whether you’re still cycling, in peri or meno, a competitive athlete, or at any point in your health and fitness journey–these are my go-to's I hope you’ll consider:

  • Infrared PEMF Mat Max: I underestimated just how much I’d love this product. The Pulsed Electromagnetic Field (PEMF) harnesses electromagnetic wavelengths and red light therapy. I find it hard to relax–no shocker there–and this mat grounds my body and calms my mind every time. (It’s also low EMF and flicker-free.)
  • Red Light Face Mask: Red light and near-infrared light combine for powerful skin benefits. It’s now my 10- to 20-minute morning habit!
  • Red Light Neck & Chest Mask: If you’re playing catch-up with taking care of the skin on your neck and chest, this mask pairs well with the face mask to heal, firm, and smooth.
  • Infrared Sauna Blanket:  For my Bettys who want to experience all the benefits of a sauna without the monetary or space investment, the sauna blanket offers a great alternative. This one soothes my muscles after a hard lift day and helps me get to sleep.
  • Cold & Heat Therapy Massage Gun: This “hurts so good” device targets muscle soreness in the usual (and most unlikely!) areas of your body after an especially intense workout. The cold and heat combination gives you the flexibility to customize your recovery practice–genius! It’s portable, too, so you can pack it in your gym bag and use it right after working out instead of waiting until you get home.

Mini Pause #7: Great Skin Health Inside & Out

Posted on by stephanie-estima

How to Make Your Skin Health a Priority–One Habit at a Time

TL,DR (too long, didn't read)

We lose collagen and elastin at a rate of one percent per year, and over time, we often see more wrinkles, poor elasticity, and decreased hydration of the skin. Supplementation and a proper skincare routine can help to reverse the skin aging process.

I’ve outlined best practices in food, lifestyle, supplements, and skin routines in today’s newsletter. The links throughout take you right to the science behind this information.

WHY

As we age, many of us notice changes in skin quality. Dull skin, fine lines, and a loss of elasticity are among the most common grievances in women during perimenopause and menopause.

While fillers and injectables are certainly options, I would put them second in line after a few items well within your control–your nutrition (or your internal health), your exercise habits, and your skin routine (external topicals). All of these can address wrinkles, elasticity, and hydration both from the inside out and outside in.

While you likely won’t see immediate results, when done consistently, you may see a noticeable difference in your skin in about three months.

I’ve made a personal goal to have my best skin ever this year, and it has become such an interesting rabbit hole to go down!

WHAT

Fine Lines & Wrinkles
The facial muscles are a group of about 20 flat skeletal muscles lying underneath the skin of the face and scalp. Most of them originate from the bones or fibrous structures of the skull and radiate to insert on the skin. This is a unique feature of facial muscles–a direct insertion point to the skin.

Other skeletal muscles typically originate from and insert into bone. The insertion directly into the skin is what allows for the face to move.

Years of facial expression start to show up at perpendicular angles to the muscle fibres. For example, the infamous “11” lines in between the eyebrows are exactly perpendicular to the muscle fibres of the procerus muscle. This muscle originates off the nasal bone and then flares upwards and inserts into the skin of the forehead. It is involved in furrowing or depressing the medial part (inside part) of the eyebrow.

This is in part due to wear and tear, but also an accumulation of oxidative stress, and a decrease in collagen and elastin production. As we age, this can look like a one- to two-percent loss per year.

Elasticity
It’s well known that collagen hydrolysate has several positive biological actions in the body, such as acting as an antioxidant, an antihypertensive, and being involved in lipid-lowering activities, and reparative actions in damaged skin.

Collagen is super interesting because it has a dual action in the skin where it first provides the building block components for collagen and elastin to be synthesized in the body. It then binds to dermal receptors to stimulate the synthesis of collagen and elastin as well as hyaluronic acid.

I think collagen is the heavyweight champ of skin supplements.

Hydration
Drink more water–YES! We all have to do this.

I typically aim to drink 3-4 litres daily. Most days, I settle on 2.5 to 3 litres. One thing that helps me is flavoring the water. I often add cucumbers and blueberries to a big jug. This little action makes the water feel more special.

Another component of hydration is your ability to hold onto that hydration. This is where you might find an electrolyte helpful.

Electrolytes, including sodium, potassium, and chloride, are minerals that carry an electric charge when they dissolve in water. Sodium is a cation with a positive charge (Na2+), while chloride is an anion with a negative charge (Cl2-). Other common electrolytes include phosphorus, calcium, and magnesium.

Electrolytes are involved in:

  • transporting nutrients to cells,
  • transporting waste out of cells,
  • proper function of nerves, heart, brain, and muscles,
  • pH balance, and
  • fluid balance.

Hormones
While hot flashes are often ascribed to “typical” menopausal symptoms, declining levels of estrogen can have devastating effects on our skin and hair.

Decreased estrogen levels in perimenopause and menopause can look like:

  • skin dryness and itchiness (pruritus),
  • skin thinning and atrophy,
  • wrinkles and sagging,
  • poor wound healing, and
  • reduced vascularity of the skin.

Many women find that using topical estradiol on the face and décolletage area improves the appearance of the skin. This topical application does not act systemically when applied only to the face. However, you must discuss this use with your primary healthcare provider and consider your individual risk factors.

HOW

LIFESTYLE INPUTS
Generally, consuming darker-colored foods like blueberries, blackberries, pomegranates, cherries, raspberries, etc., are great for skin health as they contain polyphenols that love your skin. Salmon, avocados, nuts, and seeds are good foods to be consuming often for their healthy fats.

Resistance Training: In researching for this newsletter, I was delighted to discover that resistance training also positively contributes to healthy skin by reducing circulating inflammation, increasing skin turnover rates, and by thickening the dermal matrix.

  • This is great for women in their 40s and beyond! Why? Because the tendency is for our skin to get thinner with declining collagen and estrogen levels.

Cardio: Tomato-faced cardio bunnies rejoice! Regular cardio is going to be wonderful for improving circulation to the face, which allows the blood to deliver nutrients to the skin.

  • Cardio also helps to increase mitochondrial function of the skin cells and reduce circulatory inflammation factors.

Red Light Therapy: This has been one of the interventions (above resistance training and regular cardio) with which I have noticed the biggest difference.

  • Research shows that red light therapy, or photobiomodulation, improves the enhancement of mitochondrial adenosine triphosphate (ATP) production, cell signaling and growth factor synthesis, and the reduction of oxidative stress.
  • I invested in the BON CHARGE Red Light Face Mask and the Red Light Neck & Chest Mask and I use them daily in the morning when I check my emails. This is a simple habit stack! I always check my emails at my desk, so it’s an ideal time for me to pop these on while I organize my inbox.

Supplements: Collagen Supplementation: A daily scoop of hydrolyzed collagen has been shown to augment the effects of aging including poor elasticity, fine lines and wrinkles, and skin hydration. I add a heaping scoop of Equip Foods collagen or mindbodygreen collagen to my morning water as I’m heading to the gym.

Vitamin D: Vitamin D is well known for improving many hallmarks of skin aging. Here are a few good things that it does:

  • prevents DNA damage,
  • stimulates DNA repair mechanisms,
  • regulates keratinocyte proliferation (keratinocytes produce keratin and make up 90 percent of your epidermal cells), and
  • regulates mighty antioxidative responses.

I love the mindbodygreen Vitamin D3/K2 supplements. I take 4000 IU in the spring and summertime, and pump it up to 6000 IU in the wintertime.

Electrolytes: I use LMNT, a salt-based electrolyte, daily with hot water. My current favorite is Chocolate Caramel. My regular rotation includes Watermelon, Grapefruit, and Raspberry.

OUTSIDE INPUTS
I have incorporated these steps into my skincare routine following a conversation with my friend Dr. Tony Youn on the Better! podcast at the start of this year. This cadence included Dr. Youn’s routine essentials for better skin through topicals:

Morning Skin Routine: 1. Cleanser, 2. Vitamin C or antioxidant serum, 3. Sunscreen

Evening Skin Routine: 1. Cleanser, 2. Retinoid, 3. Moisturizer

I am also becoming interested in peptides and stem cells and their ability to help rejuvenate the skin. Coming up:

  • Dr. Adeel Khan will be a guest on the podcast to discuss regenerative medicine through stem cells and peptides (not just for skin, but aging in general).
  • I’m visiting his clinic to have some peptide treatments done on my skin and can’t wait to share the results with you!
  • And, I’m already knee-deep in stem cell and peptide research and will have a special Mini Pause newsletter on this topic.

NOW

You may have some of these foundations already in place like eating good fats, or resistance training.

I want you to pick only one item from the HOW section that you want to incorporate into your existing skin routine. One of the best ways to make it “stick” is to pair it with something you are already doing. For example:

  • I put collagen into water I am already taking to the gym.
  • I use my red light face mask when I am seated and already checking my emails in the morning.

Habit stacking is an efficient way to make a small–and significant change–to your routine that won’t be overwhelming. This way the new habit is not an extra step, it is blending into an existing one.

YOUR TURN!

What are your skincare questions? Which one of these steps are you going to try? Let me know at support@drstephanieestima.com.

Discover Beauty That Fits Your Style

When I find something awesome that makes a difference in my health, I want to share it with my Bettys. So, if you vist the items I’ve shared in today’s newsletter, here are discount codes for you to use. I hope you love these products as much as I do!

  • Equip Foods collagen; use code DRSTEPHANIE
  • mindbodygreen collagen; use code DRSTEPHANIE
  • mindbodygreen vitamin D3/K2; use code DRSTEPHANIE
  • LMNT electrolytes; direct link to free sample pack with purchase
  • OneSkin peptide skincare (cleanser, sunscreen, moisturizer); use code DRSTEPHANIE
  • Timeline Skin Health serum; use code ESTIMASKIN
  • BON CHARGE red light masks; use code DRSTEPHANIE
  • Bonus! In a previous Mini Pause issue, I mentioned my love affair with Rose Best Skin Ever and Rose Glow Serum by Living Libations. They are both divine in a bottle! The link auto-applies a discount at checkout.

Question of the Week

Q: What about fibre?

From the Bettyverse: Thank you, Gabi, for asking for more about this topic!

I have a question related to the comment about fibre. There seems to be so much conflicting information about whether we need fibre at all. For instance, I hear of the carnivore diet being good for autoimmune issues and as long as you have enough dietary fat (not too much, not too little) you will have normal bowel movements. But I've also heard that women benefit from fibre to rid the body of excess estrogen.

My personal issue is inflammation of my joints. (For context, I'm 45, perimenopause (regular cycles, low progesterone/ estrogen dominant), and have been healthy keto for five years. I manage everything through diet and appropriate supplements. )

Could you say more about whether we “need” fibre and why? And the place of plant-free/fibre-free diets like carnivore?

WHAT THE SCIENCE SAYS

This is a multilayered question and I will try to address all of it succinctly.

I guess the short answer here is, you–need fibre. Full stop. I don’t care if the carnivore community says it isn’t important. That is inconsistent with the robust amount of literature and clinical outcomes that say otherwise.

A staggering amount of evidence demonstrates that fibre consumption reduces heart disease and cancer. (Another meta-analysis review here.) fibre has an unwavering and amazing ability to reduce LDL cholesterol. Many studies have demonstrably shown a 20-25% reduction in LDL cholesterol levels with adequate fibre intake.

In cancer risk, more fibre consumption has best shown a reduction in colorectal cancer by about 20%, as well as other cancers we care about like ovarian and breast cancers. Fibre plays a role in the estrobolome (the area of the gut dedicated to processing estrogen) and does help to bind to and get rid of estrogens.

KEY POINT

If you are going to eat a lot of meat, it is probably a good idea to pair it with a lot of fruit and veg.

Typically, individuals who eat high amounts of meat often miss out on the opportunity to consume foods with fibre. That does drive up the risk for heart disease and cancer over the long term.Vegan ideology might be tempted to conclude that it is meat consumption that drives heart disease and cancer. Hear me on this: it’s the lack of fibre consumption in individuals who consume meat that drives up cancer risk.

Clinically, this is where we need to think with a little bit of nuance.

SHORT-TERM VS. LONG-TERM BEHAVIOR

Going carnivore for a year, in the grand scheme of your 85+ year life doesn't affect health outcomes. Just like if you have elevated LDL cholesterol levels for one year in the context of 85 years of healthy LDL cholesterol levels also doesn’t marginally affect outcomes. What is far more important is the chronic elevation of LDL over many decades that drives up the risk for these multifactorial diseases.

Imagine it another way. Remember when you were a silly, naive teenager and did dumb stuff with your friends because you thought you were invincible? While the activities you engaged in (and compounds you ingested) were probably really bad for you at the time, they aren’t going to be predictive of health for your entire life. It was a year, or two (or five) of doing dumb stuff. And then you came to your senses and corrected your behavior.

Now, before you send me a message about why I am hating on carnivore and how great the carnivore diet was for you–I get it! I, too, have used carnivore interventions in autoimmune patients with great success. The big idea I am trying to convey is that the intervention, while it worked in the short term, is designed to be transient. It doesn’t last forever.

Because the diet you need when you are sick is not the same one you need when you are well.

YOUR TURN!

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