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Mini Pause #98 | Sprinting Back to Myself

Posted on by stephanie-estima

Sprinting Back to Myself: What Midlife Is Really About

Midlife isn’t always about reinventing yourself. Sometimes it’s about remembering who you were before life piled on and walking (or sprinting) back to her.

What Happened to Fun?

Somewhere between marriage (and divorce), mothering, and building a career, I started to disappear from my own life.

Not dramatically. Not all at once. Just… slowly. One by one, the things that used to light me up slipped off my radar.

When I do something, I do it all the way. I have strong, intentional boundaries for my life that set me up to be the person I want to be.

I have never met a goal I didn’t make a plan to crush. It’s what’s allowed me to be a high-performing athlete. A strong student. A great mom. A thriving business owner.

But somewhere along the line, I was so focused on performance that I forgot about fun.

I forgot that before I became everything to everyone, I was already someone: a girl who ran, flipped, floated, and moved like the world was her playground.

Lately, midlife has been less about “starting over” and more about going back to get myself.

Returning to Movement Feels Like Fun

Here’s what that’s looked like, in real time:

I laced up my shoes and started sprinting again.

Not jogging. Not “getting my steps in.” Sprinting. The thing I used to live for when I was on track teams from grade school all the way through university. That girl who loved the smell of the track, the starting blocks, the wild, electric silence right before the gun goes off… that girl is still in here.

The first time I pushed off and felt my legs fully commit, I almost cried. My body remembered before my brain did.

I’m dancing. I’ve been learning capoeira, a Brazilian dance style, and moving my hips like I did before I worried about anyone watching.

I’m trying Krav Maga and feeling what it’s like to use my strength to defend myself. I feel powerful, strong, and steady as hell in these classes.

I’m trying (emphasis on trying) to do things for no strategic reason other than that they feel good. I’m exploring aimless activities and challenging myself to not focus on being the best at it or building toward anything.

The purpose is to actually not give it too much purpose. It’s NOT easy to allow myself to use my time this way.

When I zoom out… I realize: this isn’t just my story.

There’s Not Enough Time

For women in midlife, the biggest block between us and that sense of fun is time.

Mothering takes more than 24 hours a day. We take care of aging family members. We hold tightly to our careers to give us an identity outside of the family. We white knuckle through our marriages, hoping they’ll take care of themselves for a minute… or we let them go.

And amidst all of that, we carve out small chunks of time to lift heavy weights, go for walks, take our supplements… all in service of giving ourselves more capacity to be all the things… or to build something for our future selves.

It’s a lot… and it’s serious. In midlife, we’re doing the MOST achieving and performing we’ve ever done. Fun takes a major backseat.

As my kids get older and small bits of my time become my own again (little by little by little… I’m still their personal chauffeur), my evolution isn’t about reclaiming lost time, but embracing moments that don’t have to be optimized. I want to use this time to touch base with that girl who’s still inside me.

I know it’s not realistic for everyone to fit in play at this stage of your life. But I want to encourage you to get on a sled or an ice rink this winter, cannonball into a pool, or dance in your kitchen… just because.

Midlife Crisis Turned Midlife Compass

So many of us were sporty, active, physical little dynamos.

I was in gymnastics. I ran track. I even worked as a lifeguard at one point, literally trusted to keep other humans afloat. I have always been active, and movement has always been important to me, but I moved because it was fun. It didn’t used to be that deep. Fun was just part of who I was, the same way breathing was.

Our 30s and 40s are seasons of being needed. Partner. Mother. Professional. Caretaker. Organizer of all the things. Somewhere in there, our own joy gets moved to the back burner “for now.”

Until “for now” quietly turns into… years.

Getting back to myself hasn’t been dramatic. It’s been a quiet rebellion for no one but myself.

I signed up for the track, knowing I’d be slower…and I go anyway. I let myself do it for the joy – not the metrics.

I booked the dance class, despite the voice that said, “You won’t know any of the moves,” and showed up anyway. I let it be playful and sensual rather than performative.

I let myself feel ridiculous in Krav Maga. I’m channelling an empowering new activity into something that wasn’t about chasing goals.

Strength Became My Way Back

And here’s the part that surprised me: moving again in the ways I once did brings this unfiltered, almost childlike joy. It feels less like “working out” and more like a reunion.

Like, Oh. There you are. I remember you.

It also made me confront something a little deeper: Maybe I wasn’t just “too busy” all these years.

Maybe, for a variety of reasons, I was also trying to outrun parts of myself… my needs, my desires, my intensity, my ambition, my body, my joy.

And now? I’m done running away.

I’m running toward.

Toward the girl who loved to sprint.

Toward the young woman whose strong hips can still sway to the music.

Toward the lifeguard who trusted her own strength enough to hold other people up.

Run Toward Yourself

If any of this hits a nerve, try this tiny experiment:

  • Think of one thing you loved doing before life got crowded. (Not what you think you should love now. What you actually loved then.)
  • Don’t overcomplicate it. One class. One lap. One song you dance to in your kitchen.
  • Give yourself permission to be new at it again… even though you’re really just coming home.

Midlife doesn’t have to be a reinvention project.

Sometimes, it’s simply the moment you stop abandoning yourself and start bringing back everything you quietly shelved.

I’m sprinting back to me.

Maybe you’re ready to go back for you, too.

I’d love to hear what yours is. Send me an email and let me know!

WHAT I'M LOVING THIS WEEK

Qualia Senolytic

Aging well is more than the way we look. It’s about teaching our cells how to behave.

Lately, I’ve been obsessed with the science of senescent cells – the “zombie” cells that stop dividing but refuse to die. They clog up your body’s repair systems and make you feel like a bag of stale crackers.

Qualia Senolytic is a clinically-tested formula that helps your body clear out those worn-out cells so new, healthy ones can thrive. AKA less of the old junk, more room for the glow!

The part that hooked me right off the bat is you only take it two days a month. That’s it. I can do pretty much anything twice a month.

I take mine at the start of each month. It’s like a cellular deep clean for my joints, muscles, and energy. Within weeks, I noticed my post-training soreness recovering faster and there was a new lightness in my joints.

Senolytics are one of the most exciting frontiers in longevity science… and this one has all the data you could want to back it up.

Think: Improved mobility, better tissue repair, and a literal reset at the cellular level.

Buy one, get one free + 15% off with code DRSTEPHANIE at checkout.¹

💆‍♀️ Try Qualia Senolytic Now

Manukora Honey

I’ve always been a honey girl. In tea, smoothies, salad dressings, toast… but Manukora completely ruined me for honey. Even the good stuff I’ve been sourcing from the farmer’s market.

Manukora honey is rich, creamy… somehow both earthy and floral. And it’s not just delicious. It goes to WORK.

Manukora’s bees forage on the Manuka tea tree in New Zealand and produce honey that’s 3X higher in antioxidants and prebiotics than your average jar.

It also contains MGO, an antibacterial compound that supports immunity, gut health, and overall resilience.

Most mornings lately, I take a straight spoonful as my own personal act of resistance against the germs that are trying to take me down again. When I was sick last week, I could literally feel it soothing my throat.

This isn’t your mama’s pantry honey, honey. This is honey with superpowers.

Get $150 off the Manukora Black Friday Starter Kit until December 2nd. It comes with an MGO 850+ Manuka Honey jar, 35 honey travel sticks, a wooden dose spoon, and a guidebook!

🍯 Get Your Manukora Honey

 

Equip

My non-negotiable for travel, early mornings, post-workouts, chaotic life days… protein.

I love Equip Prime Protein. It’s a grass-fed beef protein – no dairy, no junk, no bloat.

When I was travelling last week and relying on someone else’s breakfast schedule, I mixed Equip’s vanilla Prime Protein with water and ice in my shaker cup to tide me over so I didn’t show up hangry. So yeah, it helps me feel full and balanced… but also sane.

If you’re working on strength gains (and I know you are), collagen is your unsung hero.

Equip’s Grass-Fed Collagen supports muscle recovery and joint integrity. I like to add a scoop to a matcha or coffee for a little joint love.

If you’ve been meaning to clean up your protein game, this sale is the perfect time to stock up.

Until December 1, Equip is offering 30% off sitewide and 40% off your first subscription with code BETTER.

💪 Shop Equip

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

Posted on by stephanie-estima

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

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

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

Strength isn't just about muscle.

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

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

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

Remember that British game show The Weakest Link?

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

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

WHY

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

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

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

Muscle

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

Tendons

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

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

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

Ligaments

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

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

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

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

Articular Cartilage

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

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

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

HOW

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

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

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

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

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

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

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

NOW

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

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

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

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

 

Selected sources for further reading for my dark roast Bettys:

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

WHAT I LOVE THIS WEEK

BIOptimizers

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

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

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

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

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

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


Apollo

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

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

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

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

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

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

Create

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

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

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

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

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

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

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

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

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

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

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

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

 

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

Posted on by stephanie-estima

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

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

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

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

WHY

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

I’m so down for that!!

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

 

WHAT 

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

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

HOW

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

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

 

NOW

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

 

 

WHAT I RECOMMEND

My Morning Game-Changer: AG1 Next Gen

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

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

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

Why I'm Obsessed with My Peluvas

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

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

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

 

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

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!

Mini Pause #76: Ketones – Your New Metabolic BFF?

Posted on by stephanie-estima

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

Ketones are a clean energy source that mimic fasting or keto without cutting carbs.

They fuel your brain and body directly (unlike caffeine, which just blocks sleepiness) and can boost workout performance, mental focus, and appetite control.

They’re ideal if you want steady energy without the crash, care about long-term health, but don’t want to commit to a full keto lifestyle. Start small, use them strategically, and treat them as a tool (not a magic fix).

WHY

Why Should You Care About Ketones?

Ketones are drinks that rapidly elevate your ketone levels, mimicking a mild fasting or ketogenic state all without the need to fast or restrict your carbohydrates for extended periods of time. They are an effective way to fuel early morning workouts without sacrificing performance and not having to eat.

WHAT 

What do Ketones actually do in the body?

Ketones are small molecules we produce in our liver when fat is broken down. Higher ketone levels indicate that your body is using fat for energy rather than glucose (sugar), which is the primary goal of ketosis or a ketogenic diet.

When you supplement with ketones they provide an immediate source of energy for both your brain and your body.

This is in stark contrast to coffee (or the active ingredient – caffeine).

Caffeine works by blocking the receptors that make you feel sleepy. When we have caffeine, we often “feel” the jittery effects of it, but that is because it is ramping up our cortisol and adrenaline. Caffeine is not a source of energy that our cells can make energy from.

So while I’m never giving up my morning cappuccino, we have to recognize that the caffeine itself is not making energy.

Only molecules like glucose, amino acids or ketones (that we get from our diet or as we break down fat) that can be used to actually make energy inside the cell.

In my discussion this week with Dr. Brianna Stubbs, she outlined some of the benefits they provide:

  • Boost pre-workout energy without food, helping spare muscle glycogen and reduce fatigue during the actual workout.
  • Act as a natural appetite suppressant, lowering hunger hormones during and after workouts.
  • Enhance mental clarity and focus without caffeine's jittery side effects.
  • Possibly support longevity, improving mitochondrial function, reducing inflammation, protecting the brain, and positively influencing gene expression linked to healthy aging.

HOW

How do you know which option is right for you?

  • Vs. Natural Ketosis: Natural ketosis (via strict diets or fasting) is great if you can fast and restrict carbs for several weeks. The issue here is it often requires significant dedication and a longer term lifestyle change. Which is GREAT, but it is just not meant for everyone.
    • Supplementing with ketones instantly and temporarily mimic ketosis without carb restrictions. This is ideal if you prefer flexibility or occasional use without long-term commitment.
    • I also no longer follow a ketogenic diet, nor do I fast for longer periods of time, so supplementing with ketones is a nice work around for me.
  • Vs. Caffeine: Caffeine boosts alertness rapidly but can cause anxiety, jitters, and energy crashes. Ketones offer steadier, jitter-free energy, beneficial if caffeine leaves you wired or disrupts sleep.
  • Vs. Traditional Pre-workouts: Typical pre-workouts rely on stimulants (caffeine, beta-alanine, etc.) for a sharp energy spike. Ketones provide a subtle, sustained energy that may enhance endurance rather than immediate explosive power

Consider ketones if you:

  • Workout early and don't want to eat breakfast beforehand.
  • Struggle with hunger when fasting or caloric restriction.
  • Need stable, calm mental energy or you want to reduce your caffeine intake.
  • Are interested in metabolic, brain health, and longevity benefits but don't want to maintain strict dietary ketosis forever.

Avoid Ketones if you:

  • Prefer significant immediate stimulation (like strong pre-workouts).
  • Have sensitive digestion (ketones can initially cause GI upset in some people).
  • Are strictly following natural keto diets for long-term metabolic goals (you may not need them because you are likely already producing ketones).

NOW

What are your immediate next steps?

Start Small: Begin with half a serving to see how your body responds. I use Ketone IQ and take 1 bottle before working out, or before podcasting.

Timing Matters: Use strategically: early morning pre-workout, during fasting windows, or mid-afternoon when focus and willpower fades.

Consistency over Magic: Remember, ketones are a useful tool, not a cure-all. Combine them with healthy eating, regular exercise, and quality sleep to maximize benefits.

 

WHAT I RECOMMEND

Ketone-IQ 

I have personally been using this product for years and I love it. It tastes great, I down a 10mL bottle and head out to the gym in the morning. No sugar. No artificial ingredients, just pure ketones in a convenient bottle. Visit https://ketone.com/STEPHANIE and 30% off your first subscription order

My Latest Article: Pique Life's Drinkable Skincare

Feeling like your skin has lost its “glow” in midlife? Myself and my Bettys can relate!

Hormonal shifts during perimenopause and menopause can leave your skin thinner, drier, and more prone to irritation. Yes, gut health, strength training, and sleep are all essential, but your skin deserves just as much attention.

And while I love my cream and serums, there’s something else I’m loving that’s super simple… It’s “drinkable skincare” from Pique Life that helps your skin from the inside out.

Click here to read more and grab an exclusive discount on USA subscriptions while it lasts.

LvlUp Health’s Ultimate GI Repair:

If you’re feeling bloated, foggy, or just off after nearly every meal there’s a reason for it.

As estrogen declines in midlife, your digestion takes a hit and your body simply doesn’t process food like it used to. But there’s an easy solution, and you can support your gut naturally and effectively.

I’ve been using a gut-healing formula called Ultimate GI Repair from LvlUp Health, and it’s completely transformed how I feel after meals. It uses clinically-backed peptides to repair the gut lining, reduce inflammation, and improve nutrient absorption—no need to change what you eat or make drastic lifestyle changes. Most women see results in just two months, and LvlUp’s products are third-party tested for purity and transparency.

Want to feel lighter, clearer, and more energized after meals? Try Ultimate GI Repair for just 60 days and get back that confidence that you can eat without fear! Visit lvluphealth.com/DRSTEPHANIE and use the code DRSTEPHANIE for 15% off.

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

Mini Pause #75: Hair Loss In Midlife (And What You Can Do About It)

Posted on by stephanie-estima

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

Yes, hair loss in midlife is super common—and yes, it can still feel completely devastating.

Your ponytail gets thinner, your scalp feels more visible, and your bathroom floor starts to look like it’s wearing a wig.

What’s going on? Hormones are shifting, follicles are aging, and your hair’s natural growth cycle is slowing down.

BUT (and this is a big but), there are things you can do to help. Red light therapy, hormone support, and follicle-loving nutrients and products can bring your strands back to life.

WHY

Let’s Talk About WHY It’s Happening. Hair thinning or loss during perimenopause and menopause is incredibly common—and honestly, pretty upsetting.

You might be surprised to know that by the time you notice thinning, you’ve probably already lost about 50% of your hair volume.

Wild, right? Knowing why this happens makes it easier to take action—and feel more in control.

WHAT 

How Hair Actually Grows (and Falls Out)

Your hair goes through three main phases:

  • Anagen (Growth) – This is your hair’s growth mode.
  • Catagen (Transition) – Growth slows, and your follicle prepares to shed.
  • Telogen (Resting) – The strand falls out, and the follicle chills before starting over.

When we’re younger, the anagen phase can last years, thanks to high estrogen levels keeping our hair long, thick, and shiny.

But as estrogen and progesterone decline in midlife, that growth phase gets shorter. Hair starts falling out faster than it can grow back—and that makes long, full hair much harder to maintain.

Meet the Hair Wreckers: Hormones + Senescent Cells
So, what’s really messing with your hair?

  • Hormonal Decline: As estrogen and progesterone dip, the growth cycle shortens. Hair gets thinner, and new growth struggles to keep up.
  • Senescent Cells: These are aging cells that stop functioning but stick around causing inflammation. Around your hair follicles, they create the perfect storm for shedding and thinning.

I recently interviewed Alessandra Zonari, stem cell biologist and co-founder of OneSkin, on the BETTER! podcast. She and her team developed a peptide that helps clear out those senescent cells around hair follicles—and guess what?

I’ve been using their OS-01 Hair Serum consistently for 8 weeks and I’ve got baby hairs coming in. Amazing, right?

 

HOW

What Can You Do? Let’s get to the good stuff: how to help your hair thrive in midlife.

  • Red Light Therapy
    This is one of my favourite biohacks. Red light helps energize hair follicles, reduce inflammation, and can even help your body clear senescent cells. I personally use BonCharge Red Light Panels and aim for 10–20 minutes daily.
  • Load Up on Minerals
    Your hair loves nutrients. Make sure you’re getting plenty of:
    ✔️Iron – Helps deliver oxygen to follicles. (Red meat, lentils, spinach)
    ✔️Zinc – Needed for follicle repair. (Pumpkin seeds, beef, seafood)
    ✔️Magnesium – Boosts hair strength. (Almonds, avocado, leafy greens)
    ✔️Selenium – Protects against damage. (Brazil nuts, fish, eggs)
    ✔️Silica – For shine and resilience. (Oats, cucumbers, bananas)
    ✔️Copper – Supports pigment and density. (Mushrooms, nuts, seeds)
  • Clean Up Your Haircare Routine
    Ditch harsh shampoos and heat styling (or at least go easy). Use products that target aging follicles and support healthy growth. OneSkin’s OS-01 Hair Serum is a game-changer—especially if you’re trying to rescue thinning areas.

NOW

What To Do Next (AKA Your Hair Rescue Plan)

✨ Start Red Light Therapy – Try 10–20 minutes a day. It’s relaxing and restorative.
🥗 Eat for Your Hair – Prioritize protein, good fats, and those follicle-loving minerals.
🧴 Use Smarter Products – Swap in serums like OS-01 Hair that support cellular repair and follicle rejuvenation.

WHAT I RECOMMEND

OneSkin OS-01 Body  

Bettys, you know I always say: your skin isn’t just something you moisturize—it’s your largest organ and a vital part of your metabolic and inflammatory health. That’s why I’m obsessed with OneSkin’s OS-01 BODY. This isn’t your average body lotion—it’s a topical longevity treatment formulated by scientists to actually reverse biological aging in your skin cells.

In clinical studies, it increased skin thickness by up to 40%, dramatically improved hydration, and even lowered markers of systemic inflammation. Translation? Smoother, firmer skin and deeper health benefits you can feel.

If you’ve got crepey arms, a dull chest, or thinning skin on your legs, you’ll want to read this. → Click here to learn how it works.

And if you want to see the results for yourself, use DRSTEPHANIE at checkout to save 15%!

 

Strengthen Your Foundation with Peluva 

As women age, the risk of falling—and suffering serious injuries like fractures—rises dramatically. In fact, falls are the leading cause of ER visits in women over 65!

But here’s the good news: there are simple things you can start doing today to protect your future mobility. One of the most important? Improving your proprioception, which is your body’s ability to sense where it is in space. It’s what keeps you balanced, coordinated, and steady on your feet.

One easy way to boost proprioception is by wearing barefoot or minimalist shoes. Unlike conventional shoes that weaken your feet and limit natural movement, barefoot shoes help activate the small stabilizing muscles in your feet.

My absolute favourite? Peluva’s barefoot shoes. (I own three pairs!) They’re cute, comfy, and actually work to strengthen and realign your feet with every step. Whenever I wear them, I feel more confident in my stride and know that I’m improving my long-term mobility and independence.

Want to give them a try? Use code DRSTEPHANIE at peluva.com/DRSTEPHANIE for 10% off.

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

Mini Pause #74: Sports for Longevity

Posted on by stephanie-estima

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

I am all about a life well-lived.

I have been intrigued recently about sports that increase and improve longevity, and delightfully, sports like tennis, pickleball, badminton, squash, and cross-country skiing are among this list.

They can significantly boost longevity by improving cardiovascular health, enhancing cognitive function, supporting muscular strength, and, perhaps most importantly, fostering social connections.

WHY

A few weeks ago – I was playing tennis one morning and got to speak with one of the players in the court next to me after our session. He is 75, plays 5 days a week for 2 hours a day. I was literally in awe of him (and his serve!)

The same thing has happened to me on the cross country trails in the winter. I am lapped by smiling elderly women and men who are just flying through the course.

They are potent reminders of how I want to age. And if they have figured it out by playing tennis or skiing, I am all over it.

Movement diversification is a crucial element to aging well. Just like a diversified financial portfolio can protect our investments, movement diversification is also important.

What makes these sports so special is they specifically combine multiple factors associated with aging well:

  • Aerobic exercise
  • Coordination
  • Strength
  • And social interaction

I would also add that racquet sports add an element of strategy. You have to be thinking about setting up to hit the ball well, but also what you can hit that wins points. It keeps you mentally sharp.

Racquet sports also use a lot of side to side motion. Nerds like me refer to this as the coronal plane which is sorely lacking in everyday life. This side to side motion keeps tendons and ligaments in the ankles, knees and hips healthy, and it also helps develop core strength, another crucial component for aging well.

WHAT 

Here's a fun summary of the benefits of these sports:

Racquet Sports (Tennis, Pickleball, Badminton, Squash):

    • Improves cardiovascular endurance and heart health.
    • Enhances cognitive skills such as strategy, quick decision-making, and hand-eye coordination.
    • Strengthens major muscle groups, maintaining overall muscular health.
    • Fosters social connections, reducing stress and promoting mental health.

That last point, while simple, is hard to overlook. It's simply a delight to have friends who share the same interest as you, and you can connect while exercising together. In this way, pickleball or tennis is the medium by which you are connecting with others, and getting a good workout is just a side benefit.

Cross-Country Skiing:

    • Superior aerobic conditioning and cardiovascular health due to full-body engagement.
    • Low-impact activity preserving joint health.
    • Enhances balance, coordination, and core strength, which are crucial for injury prevention and daily functional activities.

If I may be so bold (and expect more on this in the future), with all the hype around muscle, what seems to be lost is that in order to age well, you MUST, I repeat, MUST preserve your joints.

You can’t develop muscle if the joint is destroyed.

Joints are the unsung hero of aging well. No joints, no muscle. Period.

This is why I love cross country skiing over all other types of skiing. The injury risk is so low, the impact is low, and it is just you, the sound of snow crunching under your feet, and the random sounds of birds, and babbling brooks that have not yet frozen over. It is heaven on earth.

 

HOW

If you are a gym girlie like me and perhaps looking to diversify your movement portfolio in your training sessions, you can also integrate some sport specific training for these sports to augment your physical literacy required to do them well.

For Racquet Sports Training:

    • Agility drills (lateral movements, footwork patterns on a ladder are great).
    • Strength training emphasizing legs, core, and shoulders (lunges, rotational core exercises, overhead presses, Pilates).
    • HIIT and jump training to boost speed and power (think switch lunges, jumping squats, or one footed jumping patterns on and off plyo boxes
    • Balance exercises to prevent falls and improve court mobility.

Cross-Country Skiing Training:

    • Endurance training through steady state running, cycling, or rowing.
    • Core stabilization exercises (planks, side planks, Russian twists, Pilates).
    • Upper-body strength training (pull-ups, push-ups, rowing movements).
    • Balance and coordination drills, including single-leg balance and proprioceptive exercises.

NOW

Your easiest 3 next steps:

1. Try a Beginner Session: Find local clubs or groups to try these sports.

2. Add Cross-Training: Start with simple strength or balance routines to complement the sports.

3. Commit Socially: Engage a friend or group to enhance motivation, enjoyment, and accountability.

 

WHAT I RECOMMEND

Red Light Therapy for Face & Neck 

Your skin doesn’t lie. As estrogen dips during perimenopause, changes in your face and neck can feel sudden and defeating.

But what if a simple, at-home light ritual could visibly brighten your complexion and help you sleep better?

Learn why red light therapy is more than a skincare trend—it’s a hormone-friendly tool to support your entire body through the midlife shift.

Click here to dive into the research and how-tos in our latest article.

 

Maui Nui Venison Snacks

If you’ve ever wished for a high-protein snack that supports your hormones and your metabolism without weighing you down—this is it.

I’ve found a protein source that checks every single box for us midlife Bettys: wild-harvested venison sticks from Maui Nui. With an unbeatable protein-to-calorie ratio (10g of protein in just 55 calories!) this lean, seriously delicious meat outperforms conventional beef in every way—more micronutrients, better blood sugar support, and none of the inflammatory junk.

Plus, Maui Nui is dedicated to safe and sustainable practices; both the animals and the land they graze on are treated with the utmost respect.

Click here to learn more about my #1 protein go-to snack. (Both myself and my family are obsessed with them!)

By the way, supplies are limited by the nature of their work, so they sell out FAST.

 

LMNT's Lemonade Salt

It's easy to forget that our sweat isn't just water. But why is it that we only down a glass of water after finishing a workout or running around on a hot day? Our sweat consists of water and sodium, potassium, and magnesium.

So next time you're reaching for that glass of water … remember to replenish electrolytes too.

My new summer hydration obsession is LMNT's Lemonade Salt. With zero sugar, artificial ingredients, or junk found in conventional sports drinks – and with the right amount of minerals – it checks all the electrolyte boxes. I feel hydrated and more energized within minutes of taking it. Plus I love LOVE the taste!

Click here to grab this new flavor and get a free Sample Pack with your purchase.

Hurry, though, this flavor is only around for a few more weeks!

 

 

 

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

Mini Pause #73: Pelvic Floor Health in Midlife

Posted on by stephanie-estima

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

Pelvic floor health significantly impacts midlife women's quality of life, affecting issues like urge, stress, and fecal incontinence.
It is the number one predictor for entrance into a nursing home. More than sarcopenia, osteoporosis or any other health risk we typically think of for women.

WHY

The pelvic floor is a powerful group of muscles that supports your bladder, bowel, and uterus. Yet, many women are unaware of its importance until problems arise. Conditions like urinary urgency, leaking when sneezing or coughing, fecal incontinence, and constipation are common, significantly impacting daily comfort and confidence.

The pelvic floor muscles differ from say, a bicep muscle, in that they are ALWAYS working. They are part of your core muscles, and literally keep your organs from falling out.

WHAT 

  • Urge Incontinence: A sudden, uncontrollable need to urinate, often associated with weakened pelvic floor muscles or bladder irritation.  It can almost feel like a Pavlovian response, like having to pee the second you come home, or washing your hands under water.
  • Stress Incontinence: Leaking urine during activities that put pressure on the bladder, such as coughing, sneezing, jumping, or laughing.
  • Fecal Incontinence: Inability to control bowel movements due to weakened pelvic floor muscles or nerve damage.
  • Pregnancy and Delivery: Hormonal changes and physical strain during pregnancy and childbirth can stretch and weaken these muscles.
  • Hormonal Changes: Declining estrogen and testosterone in perimenopause lead to reduced muscle tone, elasticity, and tissue integrity. Note, when I say tone here I mean it to represent the neuromuscular integrity of the muscle.  Meaning, the strength (or lack of strength) in which the nerves are innervating and powering up the muscles.  I am definitely NOT referring to fitness influencer word salad that roughly translates to “looking in shape”.
  • Tight Pelvic Floor: Chronic tension or hypertonic pelvic muscles can lead to constipation, difficulty emptying the bladder or bowel, and discomfort during intercourse.

HOW

  • Tight Pelvic Floor: Chronic tension or hypertonic pelvic muscles can lead to constipation, difficulty emptying the bladder or bowel, and discomfort during intercourse
  • Kegel Exercises: Strengthen weakened pelvic floor muscles to reduce stress and urge incontinence. Practice consistently and with correct technique. For the record, I prefer the term Puss-Ups. These exercises are essentially a contraction of the pelvic floor muscles (think about pulling “in” and “up”), an isometric hold, and then a release.
  • Hypopressive Exercises: Gentle abdominal breathing and postures that reduce intra-abdominal pressure and naturally strengthen the pelvic floor. I absolutely love these. Lying on your back, on an inhale, pull the navel “up and under” the ribcage, as if you were trying to bring it towards the spine. Hold for several seconds and release.
  • Relaxation Techniques: Diaphragmatic breathing, yoga, and guided pelvic relaxation exercises can ease tension in an overly tight pelvic floor. I am a big fan of child’s pose, or happy baby pose in yoga for this.
  • Proper Toilet Posture: Using a squatty potty or raising your knees helps relax pelvic floor muscles, making bowel movements easier. This helps to relieve strain, align the sacrum and coccyx (the tailbone) and reduce transit time of the bowel movement.
  • Physical Therapy: Specialized pelvic floor physical therapy can provide targeted exercises, biofeedback, and manual therapy to balance strength and flexibility.

NOW

  • Assess your pelvic floor: Notice symptoms like leaking, urgency, constipation, or discomfort. Discuss these with your healthcare provider. I want to acknowledge that this topic is cloaked in shame and it may be difficult to discuss what is happening with someone. However, I am going to firmly encourage you to ensure this discussion takes place. Left unmanaged, incontinence only gets worse, the strength of the muscles will continue to weaken without a proper therapist, program or proper hormones.
  • Implement a pelvic health routine: Integrate daily Kegels or relaxation exercises, depending on your specific needs. There are apps that you can download that also can be a great companion to strengthen your pelvic floor daily!
  • Consult a specialist: Seek support from a pelvic floor physiotherapist for personalized assessment and tailored treatment.

What I Recommend

The Midlife Protein Trap: Why You’re Eating Right But Still Feeling Off

Feeling bloated, tired, or like your metabolism hit the brakes? It might not be your hormones (or at least, not just your hormones).

In my latest article, I reveal the hidden digestive issue that’s quietly wrecking your protein absorption, energy levels, and muscle tone during perimenopause. This one’s a game-changer, especially if you’ve been upping your protein but still feeling off. I also share my go-to solution that’s helping women feel stronger, leaner, and less gassy (you're welcome).

Get all the facts and my top recommendation by clicking here.

 

MassZymes

If you’re looking for digestive support during perimenopause and menopause, then check out MassZymes by BiOptimizers.

It is a 100% plant-based, full-spectrum digestive enzyme that helps your body break down protein more efficiently (so you actually absorb the nutrients you’re eating). Many women report less bloating, more energy, and improved recovery after meals and workouts.

Visit BiOptimizers and use code ESTIMA to get 10% off your order.

 

AG1 Big Update Alert!

I’ve been drinking AG1 for years as it’s the absolute easiest way to supplement my diet on the go. I never have to worry if I’m getting all my bases covered because they are if I’m drinking this.

If your schedule is often too packed to prepare meals that give you all the whole foods, vitamins, minerals, and probiotics you need, AG1 is your answer. It’s incredibly clean, nutritious, delicious, and is meant to be enjoyed daily.

I’m so thrilled to see AG1 raise the bar (again) and can’t wait for you to try their Next Gen formula…

Head to drinkAG1.com/stephanie to try the new formula and get a FREE Welcome Kit, a bottle of AG D3K2, and 5 upgraded travel packs with your first order.

 

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

Mini Pause #69: The Whoosh Effect: What It Means for Your Fat Loss Journey

Posted on by stephanie-estima

The Whoosh Effect: What It Means for Your Fat Loss Journey

🌸 SPECIAL MOTHER’S DAY GUIDE

This Mother’s Day, I want to remind my fellow mamas and all of my Bettys of something incredibly important: you deserve to be deeply nourished.

With this in mind, I’ve put together a Mom’s Day guide that will show you how to give yourself the most luxurious day possible. I’m also including free goodies and extra discounts on my self-care favs so you can pamper yourself without guilt.

Whether you follow it step-by-step or are simply inspired to take a few moments for yourself, believe that you deserve ALL of it! Today and every day. Here’s your 24-hour guide for resting, recharging, and treating yourself like the Queen you are.

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

The Whoosh Effect is a phenomenon where your body rapidly sheds water weight after a period of stalled fat loss, resulting in a sudden, noticeable drop on the scale.

Understanding this process can help you stay motivated and patient throughout your fat loss journey. Follow the plan, not your feelings!

WHY

For women over 40, hormonal shifts and changes in metabolism can make fat loss feel slow and unpredictable. It can sometimes feel like one step forward, two steps back!

Recognizing the Whoosh Effect helps you maintain realistic expectations, manage frustrations, and stay consistent—even when the scale seems stuck.

The Whoosh Effect is one of the many reasons it’s crucial to stick with your plan, as consistency, hydration, and sleep ultimately trigger the Whoosh Effect and reveal the true progress you're making beneath temporary fluctuations and “stalled” weight loss.

WHAT YOU NEED TO KNOW

Fat Cells and Water Retention: As fat cells release stored triglycerides, the body breaks them down into glycerol and fatty acids, which are then metabolized for energy. During this process, the emptied fat cells temporarily fill with water, maintaining their size and appearance.

  • This water retention can mask actual fat loss, making you think nothing is happening because the scale remains unchanged.

Stalled Progress: This water retention in the fat cell can lead to false plateaus or a sense of stagnant weight loss, causing confusion and frustration.

  • It's exactly during these frustrating times that we must remind ourselves to follow our plan, not our feelings, to stay focused and ensure continued progress toward our goals.

The Whoosh Moment: The moment you have been working toward, eventually, the body releases the stored water as hormonal balance improves, cortisol levels normalize, and the body's fluid retention mechanisms reset.

  • This release causes a sudden, noticeable drop in weight—a reassuring sign of true fat loss progress and evidence of successful metabolic adjustments.

Factors Influencing Whoosh: Dietary changes, such as reducing processed foods, limiting sodium intake, focusing on whole foods rich in fiber and nutrients, hydrating consistently, reducing stress levels, and improving sleep, can trigger the Whoosh Effect.

HOW TO ENCOURAGE THE WHOOSH EFFECT

🍽️ 🏋️‍♀️ Stay Consistent and Follow the Plan: Maintain your eating plan and regular exercise, even if immediate results aren't visible.

💦 Hydrate: Drinking ample water can signal your body to release retained water.

🧘‍♀️ Reduce Stress: Practice relaxation techniques like meditation, deep breathing, restorative yoga, and even Pilates to lower cortisol levels that encourage water retention. I always feel inexplicably happy and calm after Pilates!

😴 Prioritize Sleep: Aim for 7-9 hours of restful sleep each night to support hormonal balance and recovery. One of my favorite “treats” I give myself every Sunday is to sleep in. No 5 a.m. alarm. I just wake up when I wake up. It is the most delicious treat I give myself every week!

NOW

➡️ Trust the Process: Remember, fat loss isn't always linear, and occasional plateaus are a normal part of the process.

➡️ Monitor Beyond the Scale: Take measurements and progress photos to track your true progress. This is why I dislike the scale so very much. Not only does it play with your head, but it can’t actually show true change. Look for non-scale victories like energy, mood, skin health, and gut health as indicators that things are moving in the right direction.

➡️ Stay Patient and Positive: Celebrate small wins and remain committed to your healthy habits. At the end of every day, our family shares wins and gratitudes from the day. It is a simple yet unbelievably effective way to reduce stress in the evening and a way to celebrate yet another day in your life.

What I Recommend

WHY YOUR SKIN NEEDS PEPTIDES

When it comes to my health, I have a few rituals that are absolutely non-negotiable—applying SPF daily is one of them.

Like a lot of my Bettys, I started noticing changes in my skin in my 40s. Not just fine lines and wrinkles, but changes in texture, tone, and elasticity. My skin just felt… different. That’s why I was excited to discover OneSkin and their OS-01 peptide. OneSkin is founded and led by an all-woman team of skin longevity scientists, so everything they do is backed by clinical and lab data.

And like all of OneSkin’s topical supplements, FACE SPF 30+ is formulated with their proprietary OS-01 peptide. I love that it comes in tinted and non-tinted formulas. It’s the first ingredient scientifically proven to target skin aging at the cellular level.01,02,03

I’ve also been using the eye cream, OS-01 EYE, which has the highest concentration of OS-01. It’s great for crow’s feet and bags under the eyes, as well as the neck, hands, and other areas that are more prone to lines, wrinkles, and thinning skin.

If you’re ready to take your skin to the next level, visit OneSkin and use code DRSTEPHANIE at checkout to save 15%.

01 Zonari, A., et al. npj Aging, 2023
02 Zonari, A., et al. Journal of Cosmetic Dermatology, 2024
03 Based on data from clinical studies and/or lab studies conducted on human skin samples, models, and cells in the OneSkin lab. Explore more at oneskin.co/claims.

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

Mini Pause #67: Natural Ways to Boost Bone Density

Posted on by stephanie-estima

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

Maintaining bone density naturally becomes crucial as we age due to shifts in bone metabolism.

Osteopenia, the gradual loss of bone density, is a decades-long process that accelerates significantly during perimenopause and menopause, increasing the risk of osteoporosis.

Bones are dynamic tissues consisting of cortical (outer shell) and cancellous (inner, marrow-rich) bone, both of which change significantly with age.

Increasing bone density through strength training, plyometrics, walking, and adopting nutritional strategies is essential for maintaining overall health, regulating metabolism, and achieving optimal body composition.

WHY

Bone density naturally declines as we age because osteoclastic activity (bone breakdown) outpaces osteoblastic activity (bone formation). This process accelerates dramatically during perimenopause due to hormonal changes, particularly declining estrogen levels.

Estrogen supports bone density by inhibiting osteoclast activity (reducing bone breakdown) and promoting osteoblast activity (enhancing bone formation), thereby maintaining a balanced bone remodeling process.

Bones aren't just structural; they actively secrete hormones such as osteocalcin. This influences metabolism, insulin sensitivity, muscle function, and overall body composition.

WHAT

  • Cortical Bone: Dense outer shell providing structural support.

  • Cancellous Bone: Porous, spongy interior housing bone marrow, essential for metabolic and structural roles.

As we age, cancellous bone density decreases, making bones more susceptible to fractures.

Bone-derived hormones like osteocalcin regulate metabolism by enhancing insulin secretion and sensitivity, promoting glucose uptake by muscle tissue, increasing energy expenditure, and improving overall metabolic health and body composition.

Bones are the scaffolding of the body, but they are also active endocrine organs.

HOW

Practical ways to increase bone density naturally:

  • Strength Training: Increases mechanical load on bones, stimulating osteoblastic activity. Aim for consistent, progressive resistance exercises. 💪

  • Plyometrics (Jumping Exercises): Improves bone density through high-impact activities, encouraging stronger bone formation. Examples include jump squats, box jumps, jumping jacks, skipping rope, and squat jumps. I personally love to do plyos on a step (complete with my leg warmers and off-the-shoulder top). ‼️

  • Walking: Regular weight-bearing activity is gentle yet effective for maintaining and improving bone density. 👟

    • Try Magnesium Breakthrough and use code ESTIMA to get 10% off.

    • For vitamins, click HERE and you’ll get an automatic pop-up box discount for 25% off.

    • Getting enough protein is easy with 8 flavors of grass-fed beef isolate goodness. Click HERE and use code BETTER to get 20% off.

  • Nutrition: Ensure adequate intake of magnesium, vitamin D, vitamin K2, and protein to support bone formation. 🦴

  • Sunlight Exposure: Enhances vitamin D synthesis, crucial for calcium absorption and bone health. ☀️

NOW

➡️ Choose one of the above that you are currently not doing and start integrating these bone-strengthening practices into your routine immediately.

➡️ Schedule regular strength and plyometric training sessions, daily walks, and supplements into your calendar or set reminders on your phone! This is one of my best tips for remembering to get all these little habits dialled in.

What I Recommend

TAME STRESS WITH THE RIGHT COLLAGEN

Stress does number on your body. Cortisol, the primary stress hormone, directly breaks down collagen, leading to deterioration of skin and connective tissue. Chronic stress not only accelerates collagen breakdown but also disrupts skin barrier function, leading to increased water loss and dryness. High stress elevates cortisol, promoting glycation, which causes collagen fibers to stiffen, resulting in skin wrinkles and dullness over time.

That's why you want a bioactive collagen that effectively counters the effects of stress!

  • Avoid Heat Degradation: High temperatures can break down collagen into less effective amino acids, reducing digestibility and bioavailability. Heat degradation creates cross-links within the collagen structure, making it more gelatin-like, less soluble, and harder for the body to absorb. This is why controlled low-heat processing, like Health Nag’s patented laser technology, preserves collagen’s full bioactivity and effectiveness.

  • Choose Hydrolyzed: Non-hydrolyzed collagen is ineffective because it’s too large to be absorbed. Hydrolyzed collagen is broken down into small peptides that cross the gut lining and are bioavailable to support collagen synthesis in skin, joints, and other tissues. Hydrolysis is key for any collagen to exert real benefits.

🍏 Health Nag’s collagen offers the most unique gel form I’ve seen on the market. And wow!—the delicious green apple flavor doesn’t disappoint. And just in time for spring and summer, Health Nag launched its bioactive collagen jelly in individual packets. Super convenient when you’re on the go or traveling! Learn more and try it HERE. Use code DRSTEPHANIE to save 10%.

KICK-START YOUR PERFORMANCE, ENERGY & FOCUS

I’ve been turning to ketones regularly in the morning before my workouts. Ketone-IQ gives me the fuel I need to power my favorite strength moves in the gym. Check out these mainstay benefits:

  • Appetite Control: Helps manage hunger by promoting a state of satiety. (Pro tip for my Bettys who find it hard to eat before early morning workouts.)

  • Energy & Focus: Provides a fast and steady energy source that crosses the blood-brain barrier. (I have the energy to focus on my workout and also maintain mental clarity to plan and think through my workday.)

  • Performance & Recovery: Enhances physical endurance and speeds up recovery by supporting mitochondrial function. (I don’t cut corners when it comes to recovery, but I do like the benefits of recovering more quickly and efficiently.

💥 Try Ketone-IQ (with or without caffeine) in several flavors: peach or green apple for me, please! Visit https://ketone.com/STEPHANIE to get 30% off your first subscription order. No code needed; discount automatically applied at checkout.

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