x
Site Logo

Tag: skin health

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

Posted on by stephanie-estima

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

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

 

What I Thought I Was Doing Right

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

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

Mmm. It’s juicy.

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

Build tolerance.

Use it more often.

Push through the irritation phase.

More = Better

…Right?

 

What the French Derm Told Me

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

Translation: Once a week.

Once a week?!

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

Once. A. Week.

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

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

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

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

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

 

The Pattern 

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

In the gym.

With our food.

With our skin.

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

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

 

What I’m Changing

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

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

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

 

What I’m Keeping the Same

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

Skin is a reflection of your internal systems.

So the non-negotiables remain:

Heavy weight lifting as a foundation and cardio as a supplement

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

Hydration and electrolytes

Protein-focused meals

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

 

My Post-Europe Skincare Routine

Morning

Cleanser

NAD serum

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

New French SPF

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

 

Evening

Cleanse and take off makeup

Serum (I have 3 I currently rotate between)

A313 (once a week)

Night Cream

Hyperbaric Mask (to keep it all in)

The Bigger Point

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

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

Not in your training.

Not in your nutrition.

Not in your skin.

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

They consistently devote themselves to building capacity.

 

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

[💪 Start with LIFT]

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

[One of my favorite recovery tools]

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

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

 

From my glow to yours,

Dr. Stephanie

 

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

 

 

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

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

 

 

Mini Pause #97 | Peptides for Recovery 101

Posted on by stephanie-estima

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

Why Recovery Feels Harder in Midlife

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

That’s not weakness. It’s biology.

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

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

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

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

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

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

BPC-157: The Tissue-Repair Workhorse Peptide

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

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

What the research says:

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

How it’s taken:

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

Best for:

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

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

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

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

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

What the research says:

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

How it’s taken:

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

Best for:

    • Hair growth
    • Wrinkle depth reduction
    • Skin elasticity

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

KPV: The Gut-Calming Peptide

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

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

What the research says:

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

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

How it’s taken:

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

Best for:

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

 

Larazotide: The Leaky-Gut Fixer Peptide

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

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

What the research says:

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

How it’s taken:

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

Best for:

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

 

How to Choose the Right Peptide Stack

Let’s simplify how all of these fit together.

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

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

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

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

 

Safety, Legality, and Smart Use of Peptides for Recovery

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

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

Here’s how to stay smart:

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

 

How I’d Use Peptides for Recovery in Practice

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

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

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

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

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

 

Peptide Quality, Legality, and Sport Compliance

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

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

 

The Takeaway on Peptides for Recovery

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

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

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

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

 

WHAT I'M LOVING THIS WEEK

LVLUP Health

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

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

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

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

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

Shop LVLUP Health now. ¹

 

Pique

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

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

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

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

 

Kyoord

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

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

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

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

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

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

 

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

 

 

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

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

 

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

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

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

 

Mini Pause #95 | The Olive Oil Glow Guide Why Extra-Virgin Olive Oil (EVOO) Is the Sexiest Thing You Can Add to Your Midlife Routine

Posted on by stephanie-estima

Forget bubble baths and facials. If I could hand you one bottle that works on your metabolism, your skin, and your sanity… it would be olive oil.

Yes, really. That bottle sitting in your pantry has more to do with your blood sugar, appetite, and glow than half the imported specialty skincare women are spending thousands on.

Extra-virgin olive oil (EVOO) is a daily beauty and metabolism tool:

    • It steadies blood sugar and appetite signals.
    • Supports body composition and hormone balance.
    • Unlocks vitamins A, D, E, and K from plants for stronger hair, skin, and nails.
    • Calms the low-grade inflammation that accelerates aging.

And for bonus points, I even use it as my makeup remover and body moisturizer.

Let’s dig into the nerdy magic behind it… and how to pick the right bottle.

Olive Oil and Metabolism: A Daily Hormone Hack

Olive Oil Improves Insulin Sensitivity

Here’s what most people miss: metabolism isn’t just about calories. It’s about how your cells respond to hormones.

In the landmark PREDIMED trials, participants on a Mediterranean diet rich in EVOO saw major drops in cardiovascular disease risk without changing their body weight. Why? Because monounsaturated fats (MUFAs) improved insulin sensitivity, HDL, triglycerides, and blood pressure.

AKA the whole cardiometabolic picture flipped the script while the scale stayed steady.

And since estrogen decline during perimenopause tends to make our lipid profiles go a little haywire (HDL down, triglycerides up), EVOO’s fatty acids help keep things balanced.

So, yeah. Olive oil is a literal balm for your metabolism.

Olive Oil Calms the “Menopause Munchies”

You know that “I need something but I don’t know what” feeling that hits at 3 p.m.? When your hormones start dancing out of control like they’re the celebrities on the first week of Dancing with the Stars?

Olive oil can quietly come in and save the day.

A moment for my Dark Roasters: Inside your gut, oleic acid from EVOO transforms into oleoylethanolamide (OEA) – a molecule that flips the “meal-stop” switch in your brain through PPAR-α activation. PMC

Translation: you feel satisfied sooner, without the white-knuckle hunger.

Translation of the translation: EVOO helps you regulate portion control without relying on willpower or hope.

Olive Oil and Body Composition

When you swap out refined carbs or saturated fats for EVOO, your body composition changes… literally.

Several RCTs in women found that drizzling (or gulping… you do you) that spicy spoonful of EVOO leads to better fat loss and waist management than soybean or vegetable oils, and less long-term weight gain overall.

If you feel like your waistline has clocked out right alongside your attention span, EVOO is your guy. It helps preserve muscle and redistribute fat more favorably… without starving. Just smarter fuel.

 

 

Olive Oil for Skin, Hair, and Nails: Beauty from the Inside Out

Okay, let’s nerd out on beauty science for a second.

When you eat olive oil, your gut builds micelles – tiny lipid bubbles that transport fat-soluble nutrients from your food (like carotenoids and vitamins A, D, E, and K). These nutrients make their way into your skin, where they boost hydration, elasticity, and glow. PubMed

In fact, regular consumption of EVOO can:

    • Increase carotenoid uptake (retinoid precursors = fewer fine lines). PubMed
    • Deliver ~2 mg vitamin E per tablespoon for barrier repair.
    • Provide vitamin K for circulation and healing.
    • Supply squalene, an antioxidant lipid that protects skin from UV damage.

And because EVOO’s polyphenols (hydroxytyrosol, oleocanthal, and oleacein) reduce oxidative stress, they actually help cellular aging in skin. I’m particularly drawn to this because I have spent more than my fair share of summers under the Italian and Greek sun, sunbathing until I had the most epic tans… and now I’m starting to see some of those summers leave their marks on my cheeks. PLOS

If you’re chasing that “dewy, glow-from-within” look, EVOO is a non-negotiable.

Bonus: it removes makeup and doubles as the perfect post-shower moisturizer. A dime-sized amount on your face, and a pea for each leg. Any more and you’re just slippery.

 

EVOO and “Inflammaging”: Calming the Fire Within

Ever taken a sip of olive oil so fresh and peppery it made you cough? That’s the good stuff, baby. The peppery bite comes from oleocanthal, and it’s so hardcore that I’m not afraid to talk about it as an ice breaker at a party.

(I only party with people who are down to geek out about this kind of thing. Otherwise, I’m probably staying home.)

Oleocanthal activates the same anti-inflammatory pathways (COX-1 and COX-2 inhibition) as ibuprofen, but without the GI side effects. That spicy, throat-tickle burn means your oil is alive with anti-inflammatory power and ready to kick pain’s butt… gently and with tender care, of course.

When you consume it regularly, studies show it reduces key markers of aging:

    • CRP (C-reactive protein)
    • IL-6 (interleukin-6)
    • Endothelial dysfunction (aka the early stages of vascular aging)

In other words, olive oil dials down inflammaging – the smoldering background inflammation that accelerates everything from joint pain to wrinkles. PubMed PubMed+2MDPI+2

Olive Oil, Gut Health, and the Skin-Immune Axis

This part gets fascinating. EVOO helps reduce gut permeability, a.k.a. “leaky gut,” which means fewer inflammatory molecules leak into your bloodstream. PMC

The result?

    • Lower systemic inflammation
    • Calmer immune response
    • Clearer, more resilient skin

Healthy gut, healthy glow. Don’t overcomplicate it.

 

How to Choose a Good Bottle of Olive Oil

With so many diluted, blended, or heat-damaged oils on the market, choosing a real EVOO matters.

Look for:

    • Dark glass bottles (protects from light)
    • Harvest date on the label — fresher = better
    • Peppery or bitter finish to signal high polyphenol content
    • The words “Extra Virgin Olive Oil”

Store it smart:
Keep it away from heat or sunlight, cap tightly, and finish an opened bottle within 2–3 months for maximum freshness.

Pair with color:

Combine EVOO with:

    • Tomatoes, carrots, leafy greens → boosts vitamin absorption
    • Beans or whole grains → steadier glucose
    • Fish, eggs, or yogurt → better satiety and omega synergy PubMed

Daily dose:
1–2 tablespoons per day is enough to get the full range of benefits.

 

How to Use Olive Oil Like a Pro (A Breakdown)

Olive Oil for Metabolism

At lunch, dress your salad or grain bowl with a 3:1 EVOO-to-lemon ratio. That combo boosts carotenoid uptake and keeps blood sugar stable. PubMed

Plus, it tastes delicious and can transport you to the Mediterranean seaside if you close your eyes tightly enough.

Olive Oil for Body Composition

At dinner, skip butter and finish your protein and veggies with garlic-infused EVOO. It’s satisfying, heart-healthy, and helps prevent late-night snacking. PMC

Olive Oil for Glow

Build a “glow bowl” with tomatoes, carrots, baby kale, chickpeas, and top it with EVOO. Add some sea salt and an acid like citrus or apple cider vinegar for a boost of flavor. PubMed+1

You’ll get a burst of carotenoids and vitamin E that shows up on your skin within weeks.

Olive Oil for Hormone Balance

Try eggs or Greek yogurt with EVOO, salt, and herbs.

The protein + MUFA combo triggers OEA, meaning fewer cravings and more focus through the morning. PMC

Olive Oil for Beauty

Use EVOO as a natural cleanser. A dime-sized amount melts away makeup, and a pea-sized amount is perfect for legs and arms. It’s the cleanest moisturizer you’ll ever own.

 

Dr. Stephanie’s Pick: Kyoord High-Phenolic Olive Oil

When it comes to olive oil, freshness is everything. Most store-bought oils have been sitting for months (or years), losing potency.

If you want to experience olive oil as more than a drizzle… if you want to really do something for your body… I recommend Kyoord. It’s what I use in my own kitchen and skin.

Kyoord was founded by Dr. Limor Goren, a cancer researcher and molecular biologist. In the lab during her PhD studies, she discovered that oleocanthal-rich olive oil can kill cancer cells.

Read the study here.

High-phenolic EVOOs like Kyoord aren’t your grocery store blends. They’re nature’s pharmaco-nutrition in a bottle.

Why High Phenolic EVOO Matters

High-phenolic olive oils are packed with polyphenols – powerful plant compounds that protect against oxidative stress, inflammation, and metabolic disorders.

Oleocanthal and oleacein (two of Kyoord’s hero molecules) have been studied for their roles in:

    • Reducing inflammation and oxidative stress
    • Improving cholesterol and heart health
    • Supporting longevity and brain health
    • All this from that delicious zing-maker on your salad!?

Daily consumption of high-phenolic EVOO has been linked to better cardiovascular, metabolic, and neuroprotective outcomes.

Long story short: It keeps your body younger for longer. Sign me all the way up.

What Makes Kyoord Unique

    • Exceptionally high polyphenol content… up to 8x higher than standard EVOOs.
    • Single-origin, small-batch, and hand-harvested from family groves in Corfu, Greece.
    • Cold-extracted within hours to preserve phenolic potency.
    • Third-party tested with results publicly available for transparency. We LOVE a controlled study.
    • Distinctively robust and peppery taste, the natural marker of high oleocanthal levels (if it doesn’t tickle your throat, it’s not the good stuff).

Surprisingly, it can also handle high-heat cooking and frying while maintaining its benefits.

Yes, yes, at the end of the day, this is olive oil. But it’s sooo much more. It’s a concentrated source of bioactive compounds designed to support longevity from your plate up.

Learn more or shop Kyoord here.

 

TL;DR: The Olive Oil Manifesto

    • EVOO improves insulin sensitivity, cholesterol, and blood pressure.
    • It supports appetite control and fat metabolism through OEA signaling.
    • It reduces inflammation, gut permeability, and markers of aging.
    • It enhances vitamin absorption and collagen support for youthful skin.
    • It tastes amazing and makes your food more satisfying.
    • Try Kyoord, the brand I buy for my family, to know that you’re getting the best of the best, backed by research.

This is not just a pantry item. It’s a longevity elixir. A metabolic, hormonal, and beauty tool wrapped in one golden spoonful.

 

 

WHAT I'M LOVING THIS WEEK

Attn: Grace Light Liners

Oh, the midlife pelvic floor. She’s been through it, hasn’t she. It’s not that she’s weak – she’s just seen some stuff.

And while you’re committing yourself to rebuilding her strength one rep at a time, those back squats can come with a bit of a demotivating surprise.

The Attn: Grace Light Liners are your new gym bag MVP (make space, baby wipes I still use for everything even though my kids are teenagers).

These liners are just 2mm thick and 190 mm long, so they slide seamlessly under your favorite booty-lifting, hip-hugging gym leggings. No bunching. No showing. Just quietly doing the work of a dang superhero while you get your lifts in worry-free.

With up to 3.5 tablespoons of absorbency, they’ve got your back so you can go full ass-to-grass like the beast you are.

Get 20% off your first order with code ESTIMA20

 

Branch Basics All Purpose Cleaner

Every morning, my boys leave what I can only describe as a kitchen crime scene.

Smoothie shrapnel, toast crumbs that could feed a small village, and a mysterious sticky substance that defies logic and physics… I have no further questions, your honor.

When I’m completely overwhelmed by the mess, I holster a bottle of Branch Basics All-Purpose Cleaner and spray like my life depends on it. Some days, it might.

Once I’ve found the kitchen surfaces again, I go run a load of sweaty gym and soccer clothes with the Branch Basics laundry detergent with their Oxygen Boost for good measure. Because we all know “wet and soapy” is not the same as “clean” when it comes to gym clothes.

Their Concentrate replaces dozens of toxic cleaners, every bottle is refillable (hey, sustainability!), and the ingredients are safe enough to spray where barefoot kids and pets are running around.

Performance meets peace of mind, and my kitchen finally smells like victory instead of defeat.

Shop the Branch Basics Starter Kit here for 15% off using code DRSTEPH and get everything you need for a fresh, clean home without the toxic add-ins.²

 

 

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

 

 

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

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

Notes:

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

2.Discount applies to new customers only.

 

 

My Secret to Maintaining Skin Health as I Age

Posted on by stephanie-estima

As you age, especially during important transitions like perimenopause and menopause, your skin goes through some pretty major changes. Dryness, thinning, and wrinkles aren't just common; they're expected. It's not just about your appearance, though. The way your skin ages can contribute to how the rest of your body ages. (1)

Your skin is your largest organ, acting as a barrier between you and the environment. So when it starts to show signs of aging, those changes are often reflected in deeper shifts happening in the rest of your body. That's why it's so important to take proactive steps in caring for your skin, especially as you age.

The Role of the Skin Barrier in Aging

Your skin barrier, a thin layer of skin cells and lipids, acts as a defense against harmful factors like UV rays and environmental pollutants that can create inflammation. But when this barrier becomes damaged, which often happens to aging skin, it's less able to defend itself against these threats.

For women going through perimenopause and menopause, a weakened barrier can trigger the persistent release of inflammatory chemicals into the skin and bloodstream. When this low-level inflammation becomes chronic, it can potentially speed up the aging process and worsen common age-related conditions like heart disease and dementia. (2)

That's what led the team of researchers at OneSkin to explore the effects of their OS-01 BODY moisturizer on whole-body aging. After seeing the success of their OS-01 Peptide™ in their flagship product, OS-01 FACE, they wanted to see what it could do for systemic health when used across the vast majority of skin on the body. (3, 4)

In their recently published clinical study (which I highly recommend reading here), OS-01 BODY specifically improved skin functions that help combat signs of skin aging. Not only did OS-01 BODY give their participants a massive boost in skin hydration, but it also improved their skin barrier function by up to +41.49%. (1)

Thanks to that considerable improvement in skin barrier function, the participants of the study saw a significant decrease in the levels of a key biomarker of inflammation in their blood, IL-8. (1) These results were fascinating and highlight the huge role that skin health plays in your overall health and longevity.

What Do These Improvements Actually Mean for Your Skin?

Due to the impressive improvements in hydration and barrier function, OS-01 BODY works wonders for the visible appearance and feel of your skin. Now, I know what you're thinking. Every skin care company promises that their products will drastically change how your skin looks and feels. But when I took a look at some of the before-and-afters on their site, my jaw dropped.

As it turns out, targeting the cellular changes responsible for skin aging is a must-have for anyone wanting to visibly improve the appearance, feel, and longevity of their skin.

Want to try it for yourself? Visit oneskin.co and use code DRSTEPHANIE to save 15% off your first purchase.

References:

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

02 https://pmc.ncbi.nlm.nih.gov/articles/PMC6146930/

03 Zonari, A., et al. Journal of Cosmetic Dermatology, 2024

04 Based on data from clinical studies, consumer perception studies, and/or lab studies conducted on human skin samples, 3D skin models, and skin or hair cells in the OneSkin lab. Explore more at oneskin.co/claims

 

The Cellular Anti-Aging Secret Every Midlife Woman Should Know About

Posted on by stephanie-estima

Can we have an honest conversation about what's really happening in our cells after 40? While we're busy managing careers, families, and everything else life throws at us, our mitochondria – those tiny powerhouses in every cell – are quietly declining. And that decline? It's behind so much of what we chalk up to “just getting older.”

I used to think fatigue, slower recovery, and that gradual loss of vitality were just inevitable parts of aging. Then I discovered the fascinating science behind urolithin A, a compound that's completely shifted my understanding of cellular health and what's actually possible as we age.

The Science of Cellular Cleanup

Here's what's happening at the cellular level: as we age, our mitochondria accumulate damage and become less efficient. Normally, our cells have a quality control system called mitophagy that removes these damaged mitochondria and replaces them with healthy ones. But this process slows down significantly with age, leaving us with an accumulation of dysfunctional cellular powerhouses.

Urolithin A is unique because it directly activates this mitophagy process. Think of it as your cellular cleaning crew – it helps identify and remove the mitochondria that aren't pulling their weight, making room for fresh, efficient ones.

The Pomegranate Paradox

You might have heard of urolithin A in connection with pomegranates. It's produced when specific gut bacteria break down compounds called ellagitannins found in pomegranates, walnuts, and berries. But here's the scientific reality: only about 40% of people have the right gut microbiome to produce meaningful amounts of urolithin A naturally.

Research shows that as we age, especially women dealing with hormonal fluctuations, our ability to produce urolithin A often diminishes further. Even if you're eating pomegranates daily, you might not be getting the cellular benefits you're hoping for.

What the Research Actually Shows

The clinical data on urolithin A is impressive. In randomized controlled trials, participants taking urolithin A showed:

  • 17% improvement in muscle endurance
  • Enhanced mitochondrial gene expression
  • Improved cellular energy production
  • Better biomarkers of muscle health

One particularly compelling study followed participants for four months and found measurably healthier mitochondria and improved physical performance compared to placebo groups.

Beyond Just Energy

What fascinates me most is how mitochondrial health connects to everything we experience in midlife. Poor mitochondrial function contributes to accelerated aging, decreased muscle mass, compromised immune function, and even cognitive decline. It affects skin cell turnover, collagen production, and our body's ability to repair daily damage.

This is why supporting mitochondrial health addresses multiple concerns simultaneously – it's not targeting one symptom but rather supporting the fundamental cellular processes that impact how we look, feel, and function.

The Practical Reality

Timeline Nutrition's Mitopure offers the first clinically tested form of urolithin A, available in powder and gummy forms for easy daily use. Their research-backed approach extends to skincare too, with MitoSkin targeting cellular aging from the outside in.

What I've observed personally is more consistent energy, better workout recovery, and improved skin vitality – the kind that comes from healthy cellular function rather than just topical treatments.

The Bottom Line

We can't stop aging, but we can absolutely support our cells' ability to maintain themselves optimally. Understanding and supporting mitochondrial health isn't just about feeling better today – it's about laying the foundation for how we'll age in the years to come.

Want to Try the Anti-Aging Secret?

Timeline is offering 20% off your first purchase using my exclusive link: https://shop.timeline.com/DRSTEPHANIE or code DRSTEPHANIE

Mini Pause #77: The (Totally Free) Fix for Low Energy

Posted on by stephanie-estima

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

Your circadian rhythm controls sleep, energy, mood, and metabolism and it gets thrown off easily.

Simple daily habits like getting morning light, eating within a 10-hour window, and dimming lights at night can reset your internal clock.

These changes are free, easy to implement, and have a big impact on how you feel.

WHY

If you’re looking for better sleep, healthier metabolism, and fewer mood swings then you should be looking at your circadian rhythms! Circadian rhythm is the pattern, or internal clock, that your body follows based on a 24-hour day.

Women, especially around midlife (hello, menopause!), can see big improvements in health just by syncing up certain habits or behaviours with these rhythms within the sleep-wake cycle.

 

WHAT 

In my latest episode of Better! I talked with Dr, Satchin Panda about these rhythms and their control of nearly everything in your body: sleep patterns, hunger signals, hormone levels, and even your mood.

When these rhythms are off (think late-night snacks, screen time before bed, irregular sleep), it can lead to weight gain, poor sleep, and low energy.

BUT if you can get light at the right times, eat during specific windows, and be mindful of when and how you are exercising, you can dramatically boost your health.

HOW

  • Morning light is your new BFF: Step outside within an hour of waking for at least 15-30 minutes. It boosts mood, resets your internal clock, and increases daytime alertness.
  • Eat within a 10-hour window: For example, breakfast at 8 AM, dinner by 6 PM. Eating late can mess with your insulin, leaving blood sugar high and making fat storage easier.
  • Dim the lights after sunset: Bright lights after sunset can keep you awake. Use dimmers or warm lamps, and consider blue-light-blocking glasses if screens are a must.
  • Exercise in the late afternoon: It's safer (you're warmed up), boosts performance, and helps control blood sugar better than morning workouts. But if you prefer working out in the morning (like me), don’t worry! Any exercise is better than none!
  • Keep caffeine early: Avoid caffeine after 1 PM as it stays in your system and can lower your sleep quality.

 

NOW

  • Start tomorrow with sunlight: Commit to stepping outside within the first hour of waking. Put those toes in some grass if you can!
  • Set a 10-hour eating window: Decide your eating times and stick to them this week. Notice if you feel any changes in your mood or energy.
  • Adjust evening lighting: Swap bright overhead lights for dim, cozy lamps tonight. Create a sleep-supporting environment.

These simple changes are like hitting the reset button on your body and, as a bonus, they are easy, free, and incredibly effective.

 

 

WHAT I RECOMMEND

Bon Charge Red Light Face Mask – Summer Sale Now On!

If your circadian rhythm is out of whack and your skin’s been looking a little “meh” lately, red light therapy might be your new favourite ritual. It boosts your mitochondrial function (basically, your internal battery), helps with hormonal balance, and supports collagen production—especially helpful during perimenopause when estrogen starts to peace out. I use the Bon Charge Red Light Face Mask and love that I can wear it while sipping tea or scrolling emails. Their 25% off summer sale is on now, so if you’ve been curious, this is the time to try it.

LMNT’s Lemonade Salts

If you’re working on syncing your circadian rhythm, don’t sleep on proper hydration.

Most of us are walking around low on electrolytes (especially sodium) which messes with energy, mood, and sleep. I’ve been loving LMNT’s Lemonade Salt for a no-junk, sugar-free fix that actually works. One stick gives you sodium, potassium, and magnesium in the right ratios to restore balance fast. I feel hydrated and more energized within minutes of taking it. Plus I love LOVE the taste!

Bonus: grab a free sample pack with your purchase while this new summer flavor lasts.

Qualia Senolytic

One of the BEST things we can do to age well is to help our body regain what it did best IN OUR PRIME: getting rid of old worn out cells that no longer perform their useful function. These senescent cells (aka Zombie Cells) linger in us, wasting our energy and nutrition and affecting the healthy cells around them. As these cells accumulate with age they contribute to joint discomfort, sluggish energy, slow workout recovery, and SO many things that make us feel OLD.

Which is why I LOVE Qualia Senolytic. It combines 9 plant-derived ingredients into a clinically tested formula to SLAY your zombie cells and make room for young, healthy thriving cells to flourish, taking YEARS off how old you feel.

You can try Qualia Senolytic up to 50% off backed by a 100 day money back guarantee at www.qualialife.com/drstephanie, and use the code DRSTEPHANIE for 15% off your purchase.

 

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

The Inside-Out Ritual Your Skin Needs

Posted on by stephanie-estima

Why I Swear By Pique Life's Radiant Skin Duo for Glowing, Radiant, Youthful Skin in Midlife

With so many changes happening during perimenopause and menopause, it’s easy to feel confused about where to focus your energy: Should you prioritize gut health? Sleep? Stress reduction? Weight training? Getting more protein?

Honestly, yes, to all of it.

But one thing I never leave off the list? Taking care of the largest organ in your body: your skin.

And not just because skin is about looking good (though I’ll be honest—that’s a huge bonus).

Your skin is also a direct reflection of what’s going on inside your body: inflammation, nutrient depletion, dehydration, gut health, and yes, hormonal shifts.

As estrogen drops, skin gets thinner, drier, and duller. This isn’t just a cosmetic issue—it affects your skin's function as a barrier, your self-esteem, and how you show up in the world.

So finding simple, effective ways to support radiant, resilient skin is non-negotiable for me.

What Actually Works for Midlife Skin?

A few months ago, I started experimenting with something new.

Not a serum. Not a cream. But “drinkable skincare.” I’ll admit, I was intrigued (and a little skeptical). But once I started using Pique Life’s Radiant Skin Duo, I noticed real changes: brighter skin, fewer fine lines, better hydration, and—unexpectedly—less sugar cravings and more calm energy throughout the day.

So what’s in this powerhouse combo?

Sun Goddess Matcha – For Shining Skin and a Calm, Focused Day

This isn’t your average matcha. It’s ceremonial-grade and quadruple-toxin screened, meaning it’s as pure and potent as it gets.

What makes it so amazing for your skin? Its high concentration of EGCG, a powerful antioxidant that helps firm, brighten, and clarify.

Bonus: it also supports digestion and gut health, which is essential for reducing inflammation and breakouts.

I drink this every morning for a calm, focused energy that doesn’t spike or crash. It sets the tone for my day, inside and out.

B•T Fountain – The Hydration Hero

This refreshing beauty electrolyte is my afternoon go-to.

It contains clinically proven ceramides that hydrate skin from the inside out, help smooth fine lines, reduce redness, and reinforce your skin barrier. And it’s completely free from sugar, artificial sweeteners, or preservatives.

I stir it into my water mid-day, and not only does it taste amazing—it feels amazing.

My skin stays plump and hydrated, and I’ve noticed less puffiness and more even tone overall.

Real Results, No Complicated Routines

The beauty of this duo is how simple it is.

No need to overhaul your skincare products or commit to a 12-step routine.

Just two delicious, high-performance formulas that work synergistically to restore hydration, fight signs of aging, and protect against everyday stressors—from the inside out.

And if you're like me and always on the go, this ritual travels well and takes just seconds to prep (hello, frother!).

Want to Try Drinkable Skincare?

For a limited time, Pique is offering 20% off the Radiant Skin Duo, plus a free Starter Kit that includes a rechargeable frother and a cute glass beaker when you start a subscription using my exclusive link: piquelife.com/drestima*

Give it a try if you’re ready to say YES! to glowing skin, steady energy, and a calming self-care ritual – from just two daily sips.

*Currently subscriptions are only available to Bettys with USA addresses

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 #40: How to Navigate Big Life Changes

Posted on by stephanie-estima

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

Perimenopause is the great architect and driver of change. Here’s how I’m currently moving toward living in alignment with what I truly want. This includes selling my house and donating upwards of 40 percent of my clothes!

WHY

Italy changed me. Since coming home this past summer, I’ve had this constant thought of simplification.

  • What does it look like to simplify my life?
  • What would it look like to edit the “stuff” I have collected over the years but do not use?
  • What would it look like to only see my favorite and frequently used clothes in my closet?
  • What if my storage room only had a few items in it?

And the bigger question I have been pondering: Do I really need this size of house?

I mean it is a beautiful house. But if I’m only using 50 percent of it (kitchen, family room, bedrooms and office)–is this really the right place for me to be living?

I sometimes wildly oscillated between “I should probably sell this house” (aka “the right thing to do”) and “But my kitchen counter top is so nice! And I love my bedroom…Maybe I’m over reacting?” (trying to justify staying the same).

And of course I find myself wondering about why my house has all of a sudden become simultaneously so bothersome and important to me. Is it perimenopause?

Maybe.
Probably actually.

I find myself more conscious of evaluating what I am tolerating in my everyday life. In my case, a home too large for my needs, too much “stuff” in every category: kitchen items, clothing, my supplement closet (yes, closet), and shoes I am literally never going to wear again because they pinch my feet and give me blisters.

And so, the long story of it is–I want to get rid of this excess. To me, this editing is just as important as body recomposition–where we are ridding excess fat and putting on muscle. I am getting rid of the excess fat in my life.

So…I sold our house.

I have also (at the time of this newsletter) donated 10 bags of clothes and shoes of my own and my kids’ clothes and shoes to a local shelter.

I am currently writing this sitting among many (many) boxes in my new, smaller, cozier, home and continuing to edit. The many boxes are on the docket to become few.

My current decision tree includes answering questions like:
Do I need 16 water glasses? No. (I need eight tops).
Do I need two different styles of water glasses, both short and tall? Definitely not.
Do I need a full set of wine glasses and champagne glasses when I do not drink either? Again… no.

So while this is a big project (if you have ever had the pleasure of moving, you know it’s incredibly disruptive), I know in a few weeks I’ll feel energetically lighter and more at peace.

Many of you asked me when I returned from Italy how I would continue to apply the “Dolce Vita” once back home, and this is my best answer to that question. I am editing, donating, and deleting things that are no longer serving me and just taking up space.

I am cutting out the excess fat in my life.

WHAT

This is the beginning of what I am informally called my “era of peace,”–despite the chaos of perimenopause, teenagers, selling and moving homes, and continuing to work out like the beast I am.

And while you may not need to turn your life upside down as I temporarily have, there are big life events that will most certainly happen to you, have happened to you, and are going to happen to you.

And these events will be disruptive, emotional, and try to throw you off your game.

Your choice (should you choose to accept it) is to remain at peace, centered, and true to yourself through anything life throws at you.

This moment of time I am in–the disruption, the boxes, the chaos–is precisely why I lift weights. The physical strength I have acquired through the work has also forged mental strength. I can do hard sh*t because I lift heavy sh*t.

And this, my dear Betty, is why you lift the weights, get on the stairmaster when you don’t feel like it, and prioritize recovery when you could just stay on Instagram doom scrolling late into the night.

To get better at life.
Especially when life gets hard.

Perimenopause is the era of great change. Not only are our own bodies changing, but this is a common time for divorce, we often see parents fall ill, and coming to grips with our own mortality is not solved by an afternoon of journaling. These are all weighty matters.

And let me tell you, you don’t get better by wishing yourself stronger. You get better by putting in the reps. At the gym, and in life; day after day, when you feel like it and especially when you don’t.

This is what my mentor Dr. Jeff Spencer taught me. He calls it the difference between the Human Mindset and the Champion Mindset.

  • The Champion Mindset is prepared. She has put in the reps, and when things go sideways (as they often do), she has the physical and mental prowess to forge a solution. She stays the course, even when she doesn’t feel like it.
  • The Human Mindset plays the victim. She blames others for her misfortune, and never takes responsibility for her actions. She wallows, sulks and has no agency over her destiny.

HOW

The question you can ask yourself now is: who do you want to be? Do you want to adopt the Champion or Human mindset? Do you want to be the victor or the victim?

If you've read this far into the newsletter, I’m betting it is the former in both cases–the champion, the victor and the best version of yourself.

That’s what Bettys like you to do. You win.

You find a way to win even when you don’t have a plan. Evenwhen you are scared witless.

Everyone gets scared. But you? You are courageous. (Fun fact, the word courage is derived from the word heart in Latin, French and Old English). To be courageous means to literally act from the heart.

NOW

Accept that life is going to throw curve balls at you that things are going to suck. There will be tears, stress and days you feel like you cannot go on.

And then you’re going to remember who the F you are and you’re going to get busy finding a way to win.

With courage.

Even when you’re scared.

Question of the Week

Q: When will the podcast anniversary giveaway winners be announced?

Our team has been at work behind the scenes choosing winners from the several hundred entries that came in! Thank you to everyone who participated! We appreciate your responses and will be notifying the winners. In the meantime, we’d like to share the Top 5 podcast reviews. These submissions won five extra entries!

  • As a registered dietitian + personal trainer and overall geeky gym goddess myself, Dr. Stephanie is my idol and her podcast, Better! With Dr. Stephanie Estima, is my absolute go-to podcast every.single.time for all my favorite topics (most of my clients are women over 40) with reliable info + the latest science + actionable steps and that I genuinely just really love listening to. If I could only ever listen to one podcast for the rest of my life, this would be it!! Thank you Dr.Stephanie!
  • I have been listening to Dr. Estima’s podcast for about two years. I first read her book, “The Better Body.” Stephanie’s podcasts are filled with scientific data that is explained in a practical way for women in my age group to relate to. I am 45 and have learned how I can better manage my health in my perimenopausal years because of this work. The podcasts I have particularly enjoyed have been about algae consumption benefits, skincare routines, managing sleep disturbances, exercise recommendations, and recovery tools like the sauna and ice bath. I recommended her to friends and my patients (I am a healthcare worker) whenever I can.
  • This is by far one of my top listened-to podcasts. As a fellow chiro, I have followed Stephanie from just about the beginning of her social media career and her information has proven so valuable through the years. I love the simplicity AND the deep dives into the science AND how the science is changing. You can dip back and revisit a topic when needed. You pick apart topics that are so relevant in my practice and in my own life. Thank you for your commitment to help women achieve their BETTER self!
  • I love these podcasts! Finding your channel quite literally changed my life. I’ve struggled with health problems particularly hormonal since I was in my teens. After many years miserable and sick I realized I had to help myself as all doctors did was prescribe medication (it’s their job I know, so no hate), but I knew there had to be a way to truly heal. Dr. Stephanie you have taught me so much and now years on I have a psychological science degree and am a nutritionist who feels amazing and helps others feel good, too!
  • Love the podcast! Dr. Stephanie is easy to listen to and I love how everything is backed by real science. Her knowledge on all things perimenopause has been a huge help for my personal health journey. I’ve read her book and encourage all my friends to do the same. It’s a game changer for a topic that is not widely discussed and impacting so many women. Thanks for all the work that goes into keeping your followers up to date with the latest and greatest on health, nutrition, and movement.

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

How do you like my mask? No, I’m not trying this on for an early Halloween, but I do like to wear this BON CHARGE Red Light Face Mask because of how it makes my skin look and feel. Using wavelengths of red and near infrared light, this mask:

  • Reduces redness, fine lines and wrinkles, and scars and blemishes.
  • Improves firmness so your skin looks younger.

If you’ve got just 10 minutes, three times a week, that’s all you need to see noticeable results. And if you love this mask as much as I do, you can wear it every day–check your email, do chores, or simply take time to relax while wearing it. You can even adjust the time and light intensity.

Try the BON CHARGE Red Light Face Mask and use code DRSTEPHANIE to get 15% off.

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.
  • Private “Ask Me Anything” episodes based on member questions.
  • 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!

There are several introductory membership options to fit any budget. Subscribe HERE

How Peptides Combat Collagen Loss

Posted on by stephanie-estima

As if we didn’t have enough to deal with managing low energy, mood swings, and brain fog, within the first five years after menopause, we can expect to lose 30% of our skin’s collagen — and collagen production continues to drop another 2% every year for the next two decades!

Even if you aren’t concerned about the aesthetic impact of collagen loss (namely lines, wrinkles, and sagging skin), there’s a health component involved, which I explain in more detail below.

But what triggers these changes? Just like other symptoms common in perimenopause and menopause, it’s due to shifts in estrogen and progesterone.

The Role of Estrogen and Progesterone on Skin

  • Skin Barrier: Estrogen stimulates the production of several key proteins in the skin, keeping your skin barrier healthy and strong. However, as estrogen levels decrease, your skin can become thinner over time [*], which puts you at greater risk for moisture loss, infections, and UV damage.
  • Oil Production: Declining levels of progesterone can lead to skin that’s drier and more sensitive since this hormone is involved in the skin’s oil production.
  • Free Radicals: As estrogen levels drop, the body’s natural defense [*] against free radicals becomes less effective, leading to accelerated skin aging.
  • Hyaluronic Acid: Estrogen also stimulates the production of hyaluronic acid. Without a strong skin barrier and the estrogen-stimulated production of hyaluronic acid, the skin will feel more dehydrated [*].
  • Sun Sensitivity: When estrogen levels decrease, so does melanin, the pigment that helps protect skin from UV rays. This means, you might notice that your skin becomes lighter and that you’re more sensitive to sun damage [*].

How I Keep My Skin Healthy After 40

In addition to eating foods rich in antioxidants, using broad spectrum sunscreen, and getting quality sleep — which can all affect the health of your skin — I recently found a skincare line developed by a team of female scientists.

The company is called OneSkin. And their products, called “topical supplements,” are powered by their proprietary OS-01 peptide which is scientifically proven to counteract some of the factors caused by estrogen decline during menopause.

In lab studies, they found that OS-01 increased collagen and hyaluronic acid production in skin (1), improving firmness, elasticity, and hydration and strengthening the skin barrier (2). Not only that, their peptide is proven to reduce cellular senescence (3), one of the hallmarks of skin aging, so your skin stays younger and healthier as you age

I’ve shared with my Bettys that I’m completely up-leveling my skin this year. I’d love for you to consider how you can do the same. My absolute go-to product from the OneSkin line is OS-01 SHIELD Protect + Repair SPF 30+. This mineral-based sunscreen comes in both tinted and clear. If the science of peptide skin care intrigues you, visit oneskin.co. (Use code DRSTEPHANIE at checkout to save 15%.)

1) Shown in lab studies on human skin samples by measuring collagen production biomarker, COL1A1, and hyaluronic acid production biomarker, HAS2. Treatment with the OS-01 peptide displayed a significant increase compared to no treatment. (Zonari, A., et al. npj Aging, 2023)

2) Shown in a clinical study performed by a third party research organization. Skin barrier and hydration measured by a vapometer. Elasticity and firmness analyzed via double-blind expert clinical grader evaluation. Significant improvements were observed on skin treated with OS-01 FACE for 12 weeks versus baseline. (Zonari, A., et al. Journal of Cosmetic Dermatology, 2024)

3) Shown in lab studies on human skin samples and/or cells by measuring the number of senescent cells via SA-Bgal staining, senescence biomarkers (CDKN2A/P16, CDKN1A, H2A.J), and SASP biomarkers (CXCL8 and IL-6).  Treatment with the OS-01 peptide displayed a significant decrease in all mentioned markers compared to no treatment. (Zonari, A., et al. npj Aging, 2023)

***

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

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