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

Cortisol is usually your bestie, reducing inflammation, feeding your cells, and keeping blood pressure regulated when released in short spurts.

However, when stress is prolonged, you can begin to accumulate fat around the belly, become more puffy and inflamed, and it negatively affects sleep.

I have a favorite moniker (that I may or may not turn into a T-shirt) to counteract long term stress:

• Hydrate
• Meditate
• Ma3turbate

WHY

Many (many) hormones affect our metabolism and our proclivity for fat loss or fat gain. Today we will look at a cortisol that you can get in check almost immediately to help steer the body toward letting go of fat rather than storing it.

It’s imperative as you read this to understand there are no good or bad hormones. I say this specifically because so many people demonize hormones like cortisol, glucose spikes and subsequent insulin release like it is a vampire being caught in the sun.

Say it with me now…all together:

• CORTISOL IS NOT BAD.
• GLUCOSE SPIKES ARE A NORMAL PART OF HUMAN PHYSIOLOGY.
• CARBS DO NOT MAKE YOU FAT.

What I am going to present are scenarios where chronic, unresolved distress can cause a necessary adaptation in the body where we hold onto fat. We are not going to demonize the adaptation, but rather love ourselves enough to change the internal and external environment in which that (appropriate and necessary) adaptation happened.

WHAT

Let’s start with our favorite anti-hero, cortisol.

Cortisol is part of a group of hormones called “counter regulatory hormones.” A counter regulatory hormone is one that basically opposes insulin, and is catabolic in nature. The catabolic effect is often to cause stored glycogen to be released into the bloodstream as glucose, but it extends to other fuel sources as well, like making sure we have adequate amino acids and fatty acids for our bodies to function.

For my Dark Roast Bettys who want to know the other hormones in this category: glucagon, vasopressin, growth hormone, epinephrine and norepinephrine would all be considered counter regulatory as well.

Cortisol is your bestie, always on the lookout for how to reduce inflammation, provide your cells with food, and maintain a healthy blood pressure. In short spurts, cortisol can help boost your immunity and limit inflammation and stress.

Emphasis, double underline and highlight the words “in short spurts.”

As a side note, whenever I’m feeling lonely or even overwhelmed, I remember that, at any given moment, the 1.8 trillion cells that make up my immune system are ready and willing to die for me at a moment’s notice. So are yours. Your body is incredible and you literally have an army at your disposal that would die for you. Let that sink in!

The effects of cortisol can turn into maladaptation if you are:

• Under a lot of emotional stress
• Injured or over trained
• Not sleeping well
• Have chronic pain

Hmm… Sounds like perimenopause, doesn’t it!

The energy cortisol was once helping feed your muscles now becomes unnecessary and excessive, which can lead to undesirable fat accumulation.

Excessive chronic stress often leads to fat deposition in the midsection, sometimes aptly named “cortisol belly.”

HOW

Recognizing your eye roll before I even say “stress management,” there are a few actionable items that don’t mean hours in a therapist chair and thousands spent (although if that works for you–keep doing it!)

Here are a few suggestions:

• Drink more water.

By the time you realize you’re dehydrated, it’s often too late. I personally struggle with water intake if it isn't flavored. You can add some LMNT to the water to help with the boredom of plain water and to help your body hold onto the water and reduce muscle cramping

• Go for a 10-minute walk.

When I am getting agitated about something, 93.2% of the time it’s because I haven't moved in a few hours. Yes, I work out, but I too often catch myself falling into the trap of sitting for extended periods of time in front of my computer. This tip is as much for me as it is for you.

• Start a luxurious evening routine.

Luxurious doesn't mean expensive. Luxurious means meditative, calming and centering. This helps set the tone for winding down and helps you transition from a hectic day into a deep slumber. You can anoint your face and body simply with olive oil if you like (and what I often do!).

For those who want to know what products I use, I layer a few face products in the evening: The Golden Secrets Youth Facial Oil (use code STEPHANIE10) and Timeline Night Cream (use code STEPHANIE) are two of my current favorites. I also have a tub of olive oil for my body.

• Orga3m.

Can I say that without Google throwing this into spam? Welp, here goes. If there’s one thing we women can and should be doing on the regular, it's the big O. It’s called se3ual healing for a reason because it’s a mechanical and often emotional release of stress from the body. Your womb is the ultimate alchemizer–it can turn sperm into a baby, and it can release pain in the form of pleasure.

I wrote an entire chapter in The Betty Body on the brain and physical benefits of climaxing for women. Toys, fingers, lube, partners–self pleasure is the ultimate de-stressor.

NOW

So, essentially you can hydrate, meditate, and ma3turbate. Or all three! Pick your pleasure, and try it this week.

For more resources, take a listen to my top favorite BETTER! podcasts on the benefits of female sexuality:

• Dr. Laurie Mintz (on becoming cliterate)
• Emily Fletcher (sex magic)
• Kim Anami (on the well F’d woman)

And Dr. Kelly Casperson and Dr. Kelly Brogan will be coming on the show soon discussing similar themes!

Question of the Week

Q: I have been lifting heavy and started experiencing hip pain. A recent MRI shows that I have a tear in my labrum. I am looking for lower body exercises that won’t irritate my labrum tear. 

“RDLs seem ok but lunges and squats are not comfortable. I’m so sad this was supposed to be the year of the butt for me!
I also think I saw you mention working with someone who helped make sure your form was perfect to avoid injury. What sort of person could I look for to help me with form (personal trainers are def hit or miss). I love your newsletters and your posts. You are inspirational with all your gym lifts!”

Thank you for writing in, Kimberly. This will be hard to answer because I cannot see the labral tear but if RDLs seem good it can still be the year of the butt for you!

Actually, RDLs are one of the best exercises for glute and hammie growth. The trick is making the movement all on the hip hinge and eliminating the involvement of the lower back.

A proper hip hinge has the following criteria:

• As you are lowering the barbell (or weight), imagine your butt going as far back as it possibly can.
• When it cannot move back any further, that is where you stop the movement. If you’re holding a barbell, it will be somewhere around your mid-shin. The most common mistake is that people continue to lower the bar/weight despite the booty not moving back any further. This engages the erector spinae back muscles, which you do not want.
• The other thing is to bend your knees a little more than you are likely doing. This will help concentrate the tension in the glutes and hammies.

Depending on where the labral tear is you might also find Sumo Deadlifts comfortable, as well as Sumo Squats. Both of these position your legs at 45 degrees or greater external rotation of the femur. This can heavily bias glute growth, too.

You can try hip thrusts, keeping in mind the majority of the work happens when the glutes are in a shortened position. This is not ideal as an exercise on its own, but coupled with some of the other exercises, it’s a great finisher as you will really “feel” it.

I haven't worked with anyone in a long time, and quite frankly I’m overdue. I draw on my extensive education in biomechanics, my own decades of lifting, and how my own body operates. For example, I have long femurs and have to hinge more at my hips during a squat. It looks uglier, but I otherwise can’t get low enough if I do not.

My best advice is to interview personal trainers, ask local chiropractors (who are generally some of the fittest doctors on the planet) and physical therapists. They will be able to contribute to your rehab and will often have a lot to say about program design.

Fun side note: When I was in chiropractic school, the students (who were all jacked and lean) wanted to create a Doctor’s Olympics with different professions battling it out. If I was a betting gal, it would be on the chiropractors. We are generally beasts who love exercise. I bring this up because it might help with your doctor selection. If your doctor is not lifting, or keeping fit in a way they love, you have to question how they can possibly advise or help you get better.

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: CAROL Bike

All my Bettys know how much I love my weights. But that doesn’t mean that I skimp on cardio—it has an important place in my fitness routine. I’ve been using the CAROL Bike since last year and love it for zone training because I can choose a slower steady-state cadence or a sprint.

It's an AI-powered tool that understands and adapts to your body's needs. Just two 20-second sprints three times a week has been scientifically proven to deliver superior health and fitness benefits compared to regular exercise—in 90% less time.

Research also shows that just these three short workouts reduce the risk of type 2 diabetes by 62% and lower blood pressure by 5%. And you can improve your VO2max by 12% in 8 weeks. That means turning the clock back a decade on your main measure of fitness.

Learn more about the CAROL Bike and save $100 with the code DRSTEPHANIE.

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P.S.

JOIN THE THRIVING IN PERIMENOPAUSE & MENOPAUSE SUMMIT

I’m excited to let you know about a 5-day FREE online event featuring over 40 of the world’s top experts in women’s health and hormones. I’m so honored to be a speaker at the Thriving in Perimenopause and Menopause Summit.

My good friend, Dr. Mariza Snyder, a renowned hormone expert herself and best-selling author of “The Menopause Solution” is the host. She’s gathered people who are at the forefront of perimenopause and menopause research and care and asked them all your most pressing questions—all you have to do is listen in! Register HERE, before all the free spots are filled.