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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 #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.

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 #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 #42: Push. Pause. Repeat. Then Add in Recovery.

Posted on by stephanie-estima

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

Less pushing. More pausing.
Like, in perimenopause. The recovery is literally baked into this time of your life!

WHY

Maturing in life is realizing that, as women, we are not meant to push ourselves off a cliff with our to-do lists or productivity binders, or that we have to hustle and hack and grind our way to success.

Maturing in the gym means knowing when to step back and allow your body to catch up to the physical asks you have been making of her.

If big juicy glutes and delts to match are your goals, you can’t be pounding them into submission to grow. You have to love them hard and then love them hard while you pause.

Push. Pause.
Push. Pause.

So many of us are GREAT at pushing and TERRIBLE at pausing.

It’s a Type A problem. I lovingly call us the Boardroom Bettys. We are the insecure, anxious overachievers who need to learn when to take a day off without letting our inner taskmaster tell us we are failures and losers for resting.

You know who you are, BB. It’s ok. I’m you, too.

We go to the gym and go to town on ourselves even when we don’t feel like it. We work out hard to tell ourselves we did a good job and that we won’t be one of “those” women who let themselves go in midlife.

Boardroom Bettys are walking anxiety disorders with a bias for extreme productivity, organizing, and culturally deemed versions of success. You wake up each morning already feeling like you are falling behind with every minute you “waste” getting yourself ready to start your day. If you wake up 15 minutes behind today you better find ways to “make it up.”

You go through your day with an arbitrary minimum level of to-dos checked and minimum viable productivity output. And If you don’t complete it all, you berate yourself into doing more later, tomorrow, or this week.

And while you might be super successful in the ways you have deemed important (career, kids, marriage, home, lifestyle), I’m willing to bet you’re also on some sliding scale of burnt out and resentful.

Is this something you’ll ever shake?
Maybe.
Maybe not.

What I can tell you is that no one is going to give you a medal for beating yourself into the ground, pummeling your esteem, and working yourself (literally) to death.

No medal, BB.
Not even a participation ribbon.

So, without medals or participation ribbons, I’m going to speak to your brain (logic) and your heart (love) about why you need to prioritize recovery.

WHAT

Recovery from the gym is sometimes easier to understand than recovery from life so we’ll start there and draw parallels to why this is important in all verticals of your life. (When I say “gym,” this can mean wherever you do your movement/fitness.)

You have a mother of a workout. You were squatting like it's hot, your inner quadzilla was released for all to see, and the glutes? Well, those glutes were gluting.

You wrap up a great workout. Have a protein shake and do it again tomorrow, right?

Wrong.

It’s now time to pause. What we do in the hours and even days following this will help our bodies adapt to the stimulus so we can reach a new level of adaptation, muscle growth, and strength.

I have spoken about heat immediately following a workout as a way to enhance further muscle protein synthesis. Many gyms now have saunas right in their changerooms and it’s a wonderful way to accentuate more muscle growth through heat shock proteins. To hear more about this, check out this podcast I did on sauna therapy.

Cold water immersion is another important tool as it helps with recovery from intense exercise, reduces inflammation in the body, helps to improve muscle endurance and power, and of course, has some promising effects on the appearance of cellulite.

You don’t want to do cold water immersion daily, and not immediately following an intense workout. You can either do cold water immersion before an intense workout, or at least four hours after the workout. I am in the cold plunge three times a week, usually the day after leg day.

One last item for workout recovery is compression therapy. You’ve likely seen hockey players, soccer players, and any elite athlete where there is a big demand on the legs use these. They are big leg boots that you wrap your legs in and set a certain amount of compression to massage your legs.

There are numerous benefits to compression therapy, especially as it relates to recovery:

  • Increases blood flow
  • Improves lymphatic drainage
  • Initiates release of metabolic waste in muscles
  • Faster recovery from workout (and hence getting back to the gym faster)
  • Increases flexibility and mobility
  • Decreases muscle pain and DOMS (delayed onset of muscle soreness)
  • Reduces edema/swelling
  • Prevents varicose veins and blood clots
  • Relieves feeling of heaviness

After a big workout, fatigue often sets in along with stiffness and possibly pain. Compression boots gently squeeze the entire foot and leg, enriching the areas with fresh blood making it an ideal therapy for athletic recovery and injury prevention.

So how does this relate to recovery from your life, you ask?

HOW

If you can recognize that the body requires time to slow down and recover from the stress you place it under, it isn’t that big of a stretch to understand that you can get overwhelmed with the demands life sometimes places on you and the need for repose and pause.

Right?

Working yourself to the bone in life is just going to slow down your productivity. In the same way that squatting every day would be the worst idea on the planet. Not giving yourself enough downtime in between sets (or more broadly, the sets of life) is going to make you (gasp!) even LESS productive.

When it comes to muscle hypertrophy, it doesn't happen just by lifting weights. It is a thoughtful combination of the stimulus, recovery habits, and time away from the gym.

In life outside the gym, the same rules apply. We can dance with stress, but then we need to know when to break, pause, and when to get back to it.

For me, here are a few recovery habits I practice daily:

  • On the weekends, I sleep in. My kids can figure out their own breakfast.
  • On weekdays, I take my time in the mornings and listen to the leaves rustle and the birds chirp while I’m either walking or sipping a coffee outside.
  • When my kids have late-night soccer practice, I carpool with other parents where I take the early shift so I’m not up too late.
  • I walk a lot. All of my meetings that are not podcast recordings are done on my walking treadmill under my desk. (There are many quality, affordable models available.)
  • I use sauna and cold water immersion weekly. (More info in “What I Recommend” below. Use code DRSTEPHANIE for a discount.)
  • I use compression boots almost daily. (More info in “What I Recommend” below. Use code DRSTEPHANIE for a discount.)

This is what makes me happy.

You, too, can ask for what you want and design the life you want right now.

NOW

Take stock of your life and ask yourself:

  • Where are the acute stressors and where are the chronic stressors?
  • Are there conversations you are avoiding?
  • Are there behaviors or activities you are engaging in because you feel obligated to do so?
  • Where are the moments of proactive joy and peace in your life?
  • What makes you take delight in your daily life?
  • Is there one thing you can implement immediately today to make you feel calmer, more centered, or more grateful?

Stress is a good thing, as long as you know when to lift it up and when to set it down. It's like a weighted backpack: it’s good for you, but understand that you don't always need to be carrying a load on your back to progress.

What I Recommend: Compression & Cold for Your Recovery Practice

Recovery is essential to ensure every aspect of your well-being receives the attention it deserves. Whether you're managing the challenges of transitioning through life's stages or simply seeking to optimize your fitness routine, recovery plays a crucial role in supporting your goals.

RAPID REBOOT: Compression therapy benefits are many, as I mentioned in my main article. In particular, I’ve found that after workouts Rapid Reboot compression boots alleviate muscle soreness, swelling, and inflammation. They support quicker recovery time and reduce discomfort.

It does this by using pneumatic compression to simulate the benefits of a natural muscle pump, which enhances the removal of metabolic waste and speeds up the delivery of oxygen-rich blood to tired muscles. This accelerates the body's natural healing process, allowing you to bounce back faster and maintain your daily activities and lifestyle.

Click HERE to explore how Rapid Reboot's innovative recovery system can integrate seamlessly into your wellness routine. Use code DRSTEPHANIE to save 10%.

COLDTURE: Introducing cold water immersion therapy into my routine this year with a Coldture tub has helped not only with recovery, but also with my sleep, mental clarity, and overall energy.

  • Cold plunging regulates my body temperature and calms my nervous system, and it’s made a positive impact on the quality of my sleep so I wake up feeling truly rested.
  • Cold plunging makes me feel sharper and more focused. It’s like hitting a reset button for my mind.
  • Cold plunging gives me a natural energy boost and helps manage my cortisol levels, which has been a lifesaver in keeping my emotions balanced throughout the day.
Coldture offers a 30-day risk-free trial. Click HERE to learn more and use code DRSTEPHANIE to save $200. I’m excited for you to experience the benefits of cold plunge, too!

Now Open: EVEN BETTER! Premium Membership Subscription

Members have immediate access to numerous content pieces, with more coming online. The membership benefits were designed with input and insights from my community of women. Here's what you'll find within the membership:

  • Early and ad-free access to the weekly Better! podcasts.
  • A downloadable action guide for each podcast episode: Coming Soon!
  • 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.
  • 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 #13: Adopt Recovery Practices to Manage Your Energy

Posted on by stephanie-estima

Ways You Can Better Manage Fatigue and Recovery During Perimenopause and Menopause

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

You deserve to recover. Not half-assed recovery. Full ass recovery. Using techniques like walking, thermal manipulation, and sleeping are mostly low-cost or no-cost ways to upregulate your capacity to recover. I’ve included some options I personally use, as well.

WHY

Recovery and fatigue management become essential pillars to master in perimenopause and menopause.

Truthfully, I don't think women were ever meant to work themselves into the ground and burn out, but words like hustle and hack have made their way into common language. Women are told they are just as good as the guys are… and then oops, here we are, pulling all-nighters, saying yes when we should be saying no, and living off of a To-Do list with a bad attitude and angry at the world.

Now don't misunderstand me – I DO want women to seek out and achieve all they desire and dream about.

Just not at the expense of health, joy, and pleasure.

Life humbles you as you age. Gone are the days of forgoing sleep for partying (or in my case studying), and you begin to cherish sleep, time alone, and a nourishing diet of food, people, and sacred spaces in your home.

Mastering recovery is key for body composition, mental grit, progression in the gym, and, dare I say… happiness at large.

You deserve to recover.
Fully.

There’s no half-assed recovery here, Bettys. We only recover with our full ass. Let’s dive in.

WHAT

SLEEP

There is no better glute builder, waist trainer, or happiness serum than a good night’s rest. It is the panacea of recovery. For perimenopausal women, sleep can evade us like the patriarchal moving target of beauty.

Our society is notoriously bad when considering our diurnal rhythms. We avoid sunlight like vampires, we eat late at night, and we bathe in artificial lights. The knock-on effects pervade our sleep quality and quantity.

Sleep affects every aspect of our lives. Mood, emotional regulation, physical repair, metabolism, glute gains, and wrinkles. For example, what happens when you only sleep for four hours for six days in a row during a particularly busy week? Your blood glucose spikes, your cells stop responding to insulin, and your glycation levels skyrocket.

Here in the Bettyverse, we want to sleep (and recover) like the goddesses we are. So, here are a few general guidelines, many low or no cost.

Go to Bed and Wake Up at the Same Time. I know this is glaringly obvious and potentially reduced to the ridiculous, but you would be AMAZED at what this does for sleep. Set your alarm clock. Do a wind-down routine an hour before bedtime. Dim the lights.

Go Outside. Rain or Shine. Again, at the risk of sounding ridiculous, going to a window is not being outside. Being in a car is not being outside. Going outside is going outside. No matter the weather, inclement or sunny. Buy some fun slip-ons and go out onto your balcony, terrace, or stoop. It doesn't matter as long as you can see the sun.

Make Your Bedroom a Sanctuary. I talk about this in The Betty Body: invest in dark curtains, pick your laundry up off the floor, and sleep on beautiful linens. Do whatever it takes to make your bedroom feel like a resting place fit for a queen.

TEMPERATURE MANIPULATION

In our efforts at modernity, we have forgotten that humans have never existed eternally in environments that were constantly 72F / 22 C. We have baked-in mechanisms to help uplevel our capacities based on whether we are cold or hot.

Cold Plunges. Sanctioned by biohackers and optimizers alike, there’s quite a bit of literature to support getting cold regularly to uplevel mitochondrial function and augment recovery. While women do not need to get into temperatures as cold as men, we can still reap many benefits from cold water immersion. This has become one of my favorite recovery tools that I use each morning.

I outlined a few low-cost ways to cold plunge in Mini Pause #2. I also invested in a portable cold plunge tub in my home but did so only after several months of cold water immersion in my home bathtub.

I am very happy to report that this winter I never used my winter jacket once! I would go to the store, to and from the gym, and everywhere else without my winter coat. My cold tolerance has steadily improved and I am super proud of it.

Heat Exposure. Heat is another way we can augment recovery via activating heat shock proteins. I recorded a BETTER! podcast #357 on heat science for my dark roast Bettys, but here are the high-level takeaways. Heat exposure:

    • helps promote cardiovascular health
    • activates your natural endorphin system
    • helps with muscle repair and soreness
    • helps to grow muscles (useful if you are training or to preserve tissue while injured)

Many gyms offer saunas as part of their service packages. If you have room in your home, you can invest in a home sauna. If you don’t have room in your home, there are portable sauna blankets. I love this as an option because, like a blanket, it just folds up after use so it doesn't require a dedicated space in your home.

ZONE 1 AKA WALKING

Maybe the most underrated recovery tool of all time is walking. Besides the metabolic and mood benefits, this is a great way to recover from a grueling leg day at the gym, an argument with your partner, or a bad night’s sleep.

Walking delivers oxygen and nutrients to your legs, replenishes glycogen stores in the legs, and helps to remove the build-up of metabolites like lactate that cause soreness in the first place.

I always try to go for a walk in the evening with my family in the warmer months of the year after dinner. And I always walk on the days following leg day to help reduce DOMS (delayed onset of muscle soreness). The first few minutes are uncomfortable, especially if I'm really sore, but as the blood starts moving and my legs get warmer, it becomes much more pleasant. My recovery from leg day is always better when I walk the same day or the day after that workout.

For all the Type A Bettys who need to ‘feel it,” you can certainly dial up the intensity with pace, hills, or rucking with a weighted vest or backpack.

HOW & NOW

Decide that you are worthy of recovery, rejuvenation, and rest! This may be the hardest task of them all. But trust me, you are worth it. Even if you don’t always believe that to be true. You are.

Build on sleep habits. Once you establish regular sleep/wake times (including weekends!, prioritize getting early morning light, and jeuge up your bedroom, you also can think about supplementation. I like to use magnesium supplements about an hour or so before bedtime.

Get your progesterone levels tested. This is one of the more common hormonal reasons we see sleep evade us in our 40s and 50s. Micronized oral progesterone is often the standard of care. Talk with your physician to determine if this might be an option for you, especially if you’ve mastered basic sleep hygiene and you’re still having difficulty sleeping.

WHAT I RECOMMEND: Recovery Tools

I’ve mentioned several recovery tools in today’s main article. Feel free to explore these options and determine if any may be a good fit for your lifestyle and budget. Use code DRSTEPHANIE with the links below to receive a special discount.

Question of the Week

Q: What is a solid alternative to birth control for my daughter?

I am a big fan of FAM, the Fertility Awareness Method. FAM works by tracking your basal body temperature and possibly cervical fluid secretions to determine ovulation. You can do this manually, or with modern apps. By doing a simple web search, you’ll find a plethora of information on FAM.

I often recommend a Daysy fertility tracker because it’s easy, and the app does all of the calculations for you. You take your oral temperature every morning on waking, enter menstruation days (if applicable) into the app, and it does the work for you.I love this because it’s a blend of modern science and natural cycles. You’re not taking anything exogenously that alters your natural hormone production, and it allows you or your daughter to get in touch with her unique rhythms. She will learn the length of her cycle, and eventually how her mood, sleep, and desire change throughout her menstrual cycle.

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.

P.S.

HEALTH TOOLKIT: I’ve compiled numerous resources for you on my brand new website. These resources are for my Bettys who are still cycling, experiencing symptoms of perimenopause, or going through the menopause transition. Everything I recommend, I use myself. That’s my rule. I invite you to look around!