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Mini Pause #91: How to make sure you’re mobile after 70

Posted on by stephanie-estima

TL;DR

Knee osteoarthritis (KOA) is the most common site of osteoarthritis and a leading cause of disability in older adults.

It is something we MUST consider when we are trying to balance strength and hypertrophy gains with recovery and mobility.

If your knees can predict the weather (or you want to make sure they never do)… this Mini Pause is dedicated to you.

We're talking prevention strategies that actually work, like strength and aerobic training, balance and rehab, weight management, and evidence-backed supplements. PMC

We just got through Canadian Thanksgiving (yeah, it's in October for us) and on my list of things to be thankful for… my knees.

Seems weirdly specific, maybe, but the knees are where women start to notice those whispers of midlife. It starts with stiffness when you get up… then clicking after a long day… then a dull ache that shows up on your way up the stairs.

I want you to treat those whispers like screams.

Your knees are begging for attention. Not punishment. Not restriction. Not pushing through.

And no Betty is giving up running and squatting forever. Not on my watch.

We're training smarter. Recovering better. And protecting your foundation so you can keep moving powerfully for decades to come.

WHY

Knee osteoarthritis is not just “wear and tear.”

It's a whole-joint disease that affects cartilage, bone, synovium, and the muscles that hold it all together.

I have treated countless geriatric patients, and KOA is tied only with rheumatoid arthritis for the most devastating diseases I've seen.

It's quiet at first… but over time, KOA destroys structure and function.

The data will blow your mind.

Globally, osteoarthritis affects hundreds of millions of people. The knee is the biggest culprit.

Planning to live past 70? It's one of the leading causes of disability. The Lancet

But here's the truth: You have more control than you think.

Weight Reduction & Strength Training

For every pound of body fat lost, you reduce knee joint load by FOUR POUNDS. Lose 10% of your body weight, and you're completely changing your future mobility. PMC

Muscle is medicine.

Strength training protects the knee joint by supporting the muscles that stabilize it… quads, hamstrings, calves, and glutes.

Now, I know losing fat is easier said than done. Do you feel like you've tried everything in the book with no success?

I've got 2 options locked and loaded for you:

1. YES
This is my 9-week LIVE coaching program. Every week, you, me, and a group of fellow women in midlife get together to dive into nutrition, strength training, and recovery. The program is geared specifically toward women who have tried every trick and hack and are ready to go into what the research shows.

2. LIFT
The other major lever in your control is your muscle size and strength. LIFT helps develop those quads, hamstrings, calves, and glutes… all which directly influence knee mechanics and support.
LIFT prevents sarcopenia and whole-body inflammation with it's form-focused and joint-friendly strength training. PLOS

Supplements

Supplements can help, but not everything is backed by promising evidence. Here's what I'd recommend to help with KOA specifically:

  • Curcumin (500-1000 mg/day): Modest pain and function improvements. Talk to your doctor if you're on blood thinners. ScienceDirect
  • Hydrolyzed collagen (5-10g/day): Small to moderate pain improvements. PMC+1
    • My fave is Equip. Use code BETTER for 20% off your first purchase.
  • Omega-3 (EPA/DHA): Systemic inflammation support, but truthfully, the results are mixed for KOA. PMC+1

Rehab: Vibration Plates

Y'all know I love my vibration plate (code DRSTEPHANIE, if you're interested), and it has been my bestie in rehab and prehab since my clinic days.

Adding whole body vibration (20-40 Hz for 5-10 minutes, 2-3x/week) to exercise improves pain, function, and quad strength compared to exercise alone.

The takeaway is that you have to already be exercising and strength training FIRST. WBV amplifies (not replaces) your gains in the gym. PubMed

HOW

Here's what I recommend – and what I do myself – to keep those knees healthy:

Step 1: Strength Training (2-3x/week)
Join LIFT! I am shamelessly and not shamelessly (sorry not sorry!) saying this program will change your life.

I don't care if you're a beginner or an advanced lifter. This is the full-body 4-day split program I use to this day. It will build strength EVERYWHERE, and give you what you need for your quads, glutes, hamstrings, and calves – they all influence knee load and stability.

Bonus points (which are included in LIFT): Add in hip abductor work. Aside from giving you a killer peach in jeans, strong hips protect knees.  OARSI Journal

Step 2: Aerobic Training (3-5x/week, >150 minutes total)
Opt for low-impact. Think cycling, walking intervals, or aquatic exercise. It all counts. Personally, I do bike sprints 1x/week, and do a longer ride 1x/week and love this for women in midlife. PubMed

Want to mimic my home gym? Get $100 off your Carol Bike with code DRSTEPHANIE and an exclusive offer on your Walking Pad with code DRSTEPHANIE.

Step 3: Balance and Neuromuscular Work (2-3x/week, 10-15 minutes per session)
A little goes a long way to improve motor coordination, joint control, balance, and, yes… confidence (that you're not going to fall on your ass).

Try narrow-stance weight shifts, tandem stands near a counter, step-over, and mini-lateral lunges. Start with eyes open and progress to eyes closed. PMC

Step 4: Daily Mobility (10 minute doses)
Simple moves show big results. Try these:

Heel slides (flexion): 10-15 reps
Knee extension props (towel under heel): 2×60 s
Calf wall stretch, knee straight and bent: 2×30 s each
Hip flexor stretch (half-kneel): 2×30 s/side
Seated tibial rotations (gentle): 10-15 reps
Patellar self-glides (if comfortable, patella relaxed, light skin glide): 30-60 s each direction. PMCPubMed

Step 5: Vibration Plate (in addition only)

Start 20-30 Hz with soft knees.
Do semi-squat holds, calf raises, and wall-supported mini-lunges.
Stop if you feel dizzy or if pain increases. PMC

NOW

Knee osteoarthritis doesn't happen overnight, but prevention does.

Your knees carry you through every workout. Every walk. Every moment of your life.

Move… lift… nourish… do everything you can to protect your knees, and you are setting yourself up for a healthier future.

Need guidance? I got you.

I created LIFT (strength-training program) and YES (full midlife framework that includes LIFT) to help women in midlife build muscle, manage recovery, and protect joints for the decades ahead.

On behalf of your knees, thank you for getting started.

 

In strength and science,

Dr. Stephanie

 

P.S. This is general education, and not personal medical advice. If you have red-flag symptoms (locking/giving-way with falls, fever, hot/swollen joint, rapidly worsening pain), recent surgery, or significant comorbidities, seek clinician guidance before starting.

P.P.S. Know someone with Knee OA that can benefit from this? Forward this email to them!

WHAT I LOVE THIS WEEK

Apollo: The Wearable that Calms Your Nervous System

Let's get one thing straight: your nervous system runs the show.

Anxious? Wired? Can't sleep… it's not you. It's biology.

Apollo Neuro is a wearable that uses gentle vibrations to cue your parasympathetic nervous system – the calm, rest, and repair side of your stress response.

Think of it like strength training for your stress. Over time, your body learns how to come back to balance faster, with less cortisol and more calm.

Clinical studies show Apollo improves heart rate variability (HRV), lowers stress hormones, and boosts serotonin and dopamine. Translation: better sleep, steadier moods, and a more resilient YOU.

I wear mine when I'm working, before bed, or when I feel that squirrel in my brain start tap dancing.

Within minutes, I can feel my body exhale and release.

Give your nervous system a reset and try Apollo Neuro risk-free for 30 days. I know you'll feel the difference.

Use code BETTER for $90 off.¹

Equip: The Collagen Your Midlife Body Craves

Forget the hype. Collagen is a structural must-have.

By midlife, we lose about 1% of our collagen every year… which means less elasticity, weaker joints, and a gut that needs support.

I use Equip's Grass-Fed Collagen for 15,000 mg of pure bovine collagen from pasture-raised US cows. No fillers. No junk. Just results.

Clinical research shows daily collagen supports bone strength, joint comfort, gut health, and skin resilience. Most women notice real changes in 4-6 weeks.

Betty, your body is 30% collagen. Let's keep it that way. Equip helps you rebuild what time tries to take away. One scoop at a time.

Use code BETTER for 20% off your first purchase.2

Fresh Pressed Olive Oil: Are You Sabotaging Your Health with Olive Oil?

Hard truth: Most olive oil in North America is old, oxidized, or outright fake.

Six months after harvest, olive oil loses the polyphenols that make it so heart-healthy and anti-inflammatory.

Harvard researchers showed just half a tablespoon of quality EVOO can reduce heart disease by 19%, cancer by 17%, and dementia by 29%. But only if it's FRESH.

That's why I only use T.J. Robinson's Fresh-Pressed Olive Oil.

It's lab-certified, 100% pure, and harvested from small family farms at peak ripeness. (The harvest date is even on the bottle, so you know exactly what you're getting.)

The first difference you'll notice is the taste… bright, peppery, and alive. The second difference you'll feel in your body.

Try a $39 bottle for just $1 (shipping).3

 

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

1.$90 off auto-applied with the link or use code BETTER. Taking orders and shipping within the United States, Canada, Europe, and Australia. Terms and conditions may apply.

2. Equip ships everywhere! Shipping times are variable based on location. Code BETTER works for first-time orders or first subscription. Terms and conditions may apply.

3. No-commitment, 100% money-back guarantee. Terms and conditions may apply.

 

Mini Pause #83: Your Gut Has Trust Issues

Posted on by stephanie-estima

TL;DR

What if your gut doesn't just digest food but also… decides if you're safe? According to Dr. Steven Gundry, your microbiome is like your body's border patrol. And when it senses something dangerous, whether it's a food or a feeling, it shuts everything down. Chronic inflammation, autoimmune flare-ups, even low energy? All signs your gut no longer trusts you.

WHY

We're used to thinking of food as fuel but a more accurate way to think about this is food is a signal.

If your gut senses something unfamiliar or threatening, it doesn't ask questions. It assumes danger and triggers a full-body immune response.

And it's not just what you eat:

  • It's how you eat
  • It's when you eat
  • It's what emotional state you're in when you eat it.

WHAT

🧠 The Gut-Brain Axis Runs the Show: Your gut bacteria send signals directly to your brain—especially when they sense a threat. Ever feel foggy, anxious, or fatigued after eating “healthy” food? It might be your microbiome’s red alert.

🥬 Plant Defense Mechanisms Are Real: Some plants don’t want to be eaten. Lectins (like those in beans, tomatoes, and grains) can punch tiny holes in your gut lining—what Gundry calls “gut wall breach.” Once that barrier is compromised, immune chaos begins.

⛅ Your Immune System is Exhausted: If your gut keeps encountering “danger” every day—whether from poor diet, stress, or over-exercise—it eventually becomes hyperreactive. The result? Autoimmunity, joint pain, mood swings, and sluggish metabolism.

🧃 Green Juice ≠ Gut Health: Even some “clean” foods might be inflammatory to your body. The key isn’t eating less—it’s eating what your gut recognizes as safe.

HOW

🧭 Test & Learn: Your gut’s tolerance is personal. Elimination diets aren’t trendy—they’re necessary. Strip down to the basics and slowly reintroduce foods to see what sets off the alarm.

🍽️ Food Order Matters: Start meals with leafy greens or a gentle fat (like avocado) to coat your gut lining. Then add protein. Save carbs for last.

⏳ Time-Restricted Eating = Immune Reset: Giving your gut long breaks between meals (12–16 hours) helps it repair damage and calm inflammation—no pills required.

🧘 Stress is a Gut Saboteur: Cortisol alters your microbiome composition within hours. If you’re eating kale while stressed, your gut still hears “danger.”

NOW

  • Audit Your “Healthy” Foods: What are you eating that might  be triggering your body's defense systems?
  • Reframe Your Gut: It's not a garbage disposal. It's an intelligent filter deciding what's safe.
  • Think Like a Diplomat: Your goal isn't to “fight inflammation” – it's to earn back your gut's trust.

WHAT I LOVE THIS WEEK

FRESH PRESSED OLIVE OIL Award-winning, farm-direct olive oil at peak freshness. Try your first bottle for just $1 shipping.

Here's what most people don't know about olive oil: freshness changes everything. The difference between fresh-pressed and store-bought isn't just taste – it's nutritional potency.

While commercial oils sit on shelves for months (sometimes years), losing their beneficial compounds and developing off-flavors, T.J. Robinson's Fresh-Pressed Olive Oil Club delivers oils straight from award-winning artisanal farms at their nutritional peak.

Robinson partners with gold-medal-winning producers worldwide, timing deliveries around harvest seasons to ensure you're getting oil that was literally pressed weeks – not years – ago. The result? Oils bursting with the vibrant flavors and antioxidant profiles that make olive oil a true superfood.

Once you experience the peppery bite and complex aromatics of genuinely fresh olive oil, store-bought versions taste flat and lifeless by comparison. It's like comparing sun-ripened tomatoes to cardboard – there's simply no going back.

To prove the difference, T.J. will send you a $39 bottle for just $1 shipping. No strings attached, no commitment required. Just the chance to taste olive oil the way it's meant to be: fresh, potent, and alive with flavor.

Click Here for Your $39-Bottle-for-a-Buck.1

Maui Nui Venison: The Midlife Nutrition Game-Changer

What if there was a protein so nutrient-dense that just 3.5oz delivers a significant percentage of your daily vitamins and minerals in only 107 calories? Meet Maui Nui venison – wild-harvested Hawaiian axis deer that's literally healing an ecosystem while transforming midlife nutrition.

These deer, originally from India, were destroying Hawaii's native plants and water systems. Enter Jake Muise, the “lava cowboy” who turned this ecological crisis into the most nutrient-dense red meat on the planet. His team stress-free night-harvests these animals across volcanic lava fields, creating meat with an unmatched nutritional profile.

For midlife women especially, Maui Nui is revolutionary: 19% of your daily iron needs per serving (crucial for energy and stamina), 338% of selenium (essential for thyroid function), plus the most balanced omega ratio of any red meat. Their venison sticks pack 10g of protein in just 60 calories – perfect for sustained energy without the crashes.

This isn't just meat; it's medicine that supports hormone balance, muscle maintenance, and energy levels while honoring both animal welfare and environmental restoration.

Right now, Maui Nui is offering a free 12-pack of their jerky sticks with your first order of $79 or more. Just go to mauinuivenison.com/better to grab yours.2

Hydration Hero for Midlife Women

As we navigate the hormonal shifts of midlife, our bodies face unique challenges that often go unaddressed. One crucial element? Electrolyte balance. Dr. Stephanie Estima consistently recommends LMNT because it's specifically formulated to support women during this transformative phase.

Unlike typical sports drinks loaded with sugar, LMNT delivers the precise sodium, potassium, and magnesium ratios your body craves—without the junk. During perimenopause and menopause, declining estrogen affects our ability to retain electrolytes, leading to fatigue, brain fog, and disrupted sleep. LMNT helps restore this delicate balance.

Whether you're dealing with hot flashes, supporting your metabolism, or simply wanting sustained energy throughout the day, proper hydration with quality electrolytes is non-negotiable. LMNT makes it effortless and delicious.

Special Offer: Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at drinklmnt.com/drestima. Find your favorite LMNT flavor, or share with a friend.3

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

1 Offer only available to US customers. Code limited to new customers only. Terms and conditions may apply.

2 Offer only available to US customers. One per customer. Terms and conditions may apply.

3 First time customers only.

Mini Pause #82: Bloated? Tired? Stressed? Start Here

Posted on by stephanie-estima

TL;DR

Your gut is ground zero for mood, hormones, energy, immunity… basically everything.
In perimenopause and menopause, gut health takes a hit, and it shows up as bloat, fatigue, anxiety, skin changes, weight gain, and even acne.

The key to improving digestion in midlife is multifold – there are supplements you can take before you eat, and even exercise can improve gut health!

Think of your gut like a garden — and get the right gardener (probiotics), fertilizer (prebiotics), and soil conditions (diverse food, less stress) to keep it thriving.

WHY (Our Gut Changes In Perimenopause)

In midlife, your hormones dip, your stress rises, and your digestive system gets a little… sluggish.

Estrogen, progesterone, and testosterone all rely on your gut microbiome to break down and excrete them properly. When your gut is leaky or inflamed, it can reabsorb “used” hormones (hello, estrogen dominance), leading to mood swings, tender breasts, cravings, and brain fog.

Even just the regular foods we eat on a daily basis can start causing a lot of distention, bloating and gas.

WHAT You Can Do for a Better Belly

✔ ️ Start with a Spore-Based Probiotic: Unlike most probiotics that die in your stomach acid, spores are dormant in the capsule, wake up in your intestines, and actually change the gut landscape. Using a gardener analogy, they like to pull weeds (bad bacteria), and feed the good bacteria to bring balance back to your microbiome

✔️ Add Prebiotics (The Fertilizer): These feed your good bacteria — but only if they’re targeted. Some prebiotics feed the bad guys too, so choose carefully or go with a supplement like Just Thrive’s Prebiotic that only nourishes the good flora

✔️ Eat the Rainbow: Diversity of plant foods = diversity of microbes. More color, more fiber, more phytonutrients, more microbial magic. Here I tend to follow Dr. Terry Wahls advice where she recommends 9 servings of vegetables and fruit: 3 servings of green leaves, 3 servings of sulfur rich and 3 servings of bright colors.

✔ ️ Love Your Ferments (But Don’t Rely On Them): Sauerkraut, kimchi, kefir are all amazing. They support gut health, but keep in mind most bacteria in fermented foods die before reaching your colon.

✔️ Reduce Gut Stressors:

  • Skip antibacterial sprays (they kill good bacteria too) and quit it with the hand sanitizers!!! Remember in the good ol’days when we used soap? That is the ideal way to clean your hands.
  • Go organic when you can (to avoid glyphosate)
  • Take walks, breathe, meditate — your stress hormones mess with your gut lining

Supplements That Support a Happy Gut

Once you’ve got your gut gardener (spore-based probiotic1) and your fertilizer (prebiotic) in place, there are other MVPs that can really help your gut thrive — especially if you’re in perimenopause or menopause and noticing more bloating, sluggish digestion, and food sensitivity.

1. Apple Cider Vinegar (ACV) Before Meals
A splash of raw, unfiltered ACV in water 15–20 minutes before meals can help:

  • Stimulate stomach acid (which declines with age/hormone shifts)
  • Improve protein digestion
  • Reduce post-meal bloating
  • Support blood sugar balance

➡️ Tip: Start with 1 tsp in warm water before meals, work up to 1 Tbsp if tolerated.

2. Digestive Enzymes
As we age (especially in midlife), we make less stomach acid and digestive enzymes which means even healthy meals can sit heavier than they once did.

Digestive enzyme blends help break down:

  • Protein (protease)
  • Fat (lipase)
  • Carbs (amylase)
  • Fiber (cellulase)

Look for broad-spectrum enzyme blends2, and take them before your first bite of food, if you can around 20 minutes prior to eating.

3. L-Glutamine
This amino acid is gut lining gold. It helps:

  • Repair a “leaky gut”
  • Calm inflammation
  • Support regularity

➡️ Tip: Powdered glutamine is tasteless and easy to stir into water or smoothies. Dose: ~5g/day.

4. Collagen or Bone Broth
Both contain:

  • Glycine and proline: key for gut lining integrity
  • Gelatin: helpful for soothing inflammation
  • Bonus: glowy skin + joint love

Choose grass-fed, unflavored options3, or sip on bone broth between meals.

5. Zinc + Vitamin A
Both support the regeneration of the gut lining and immune system. A deficiency in either can delay gut healing.

  • Zinc carnosine is especially studied for gut lining repair
  • Retinol (the active form of vitamin A) is gut-protective

6. Magnesium
Constipated? Magnesium can help “move things along” (gently).

➡️ Tip: Start low, go slow. Aim for 400mg daily to start. Especially if you have been under chronic stress for a long time.

🌾 Prebiotics: The Fertilizer for Your Gut Garden

If spore-based probiotics are the gardeners of your gut, then prebiotics are the fertilizer because they help feed and grow the good bugs that keep your digestion, mood, and hormones in balance.

Unlike probiotics (which are live bacteria), prebiotics are fibers and plant compounds your body doesn’t digest, but your good gut microbes love to munch on. When those good microbes eat, they produce short-chain fatty acids like butyrate, which help reduce inflammation, improve gut lining integrity, and even impact brain health.

Food Prebiotic Fiber Type Benefits
Jerusalem Artichokes Inulin, FOS High in potassium + iron
Asparagus Inulin Supports detox + estrogen clearance
Garlic & Onions Inulin, FOS Antibacterial + anti-inflammatory
Leeks Inulin Great for digestion and estrogen metabolism
Bananas (especially green) Resistant starch Helps feed bifidobacteria
Oats (cooled overnight) Beta-glucans + RS3 Great for cholesterol + gut lining
Apples (with skin) Pectin Supports gut lining and regularity
Chicory Root Inulin Found in many fiber supplements
Dandelion Greens Inulin Liver and gut support
Flaxseeds & Chia Seeds Mucilage + soluble fiber Helps with elimination + estrogen excretion
Cooked + cooled potatoes Resistant starch (RS3) Enhances microbial diversity

 

Supplement Alternative To Fibre

You can also add targeted prebiotic blends like Just Thrive’s Prebiotic, which uses precision oligosaccharides that only feed beneficial bacteria (not the “weeds”). This is especially useful if you're sensitive to FODMAPs or fiber-rich foods.

🏋️‍♀️ HOW Fitness Fits In

Movement is magic for your microbiome and especially in perimenopause, when digestion slows, hormones fluctuate, and stress can take over.

Here’s exactly how the right types of exercise improve gut health:

💩 1. Improves Motility (A.K.A. Helps You Poop)
Regular movement helps “massage” your intestines and keep things moving through your digestive tract. This means:

  • Less bloating
  • Fewer backup toxins
  • More regular and satisfying BMs (💃)

Even just 15–20 minutes of walking after a meal can significantly reduce post-meal bloating and gas by helping move food through the system.

🌬️ 2. Lowers Gut-Damaging Stress Hormones
Chronic cortisol messes with your gut lining, leading to:

  • Leaky gut
  • Sluggish digestion
  • Mood and sleep issues

Gentle movement like:

  • Strength training
  • Pilates
  • Walking in nature
  • Yoga or breathwork

…helps calm the nervous system, reduce cortisol, and support the gut-brain axis.

🦠 3. Increases Microbial Diversity
Moderate exercise has been shown to increase the number and diversity of good gut bugs, especially those that produce butyrate, a powerful anti-inflammatory short-chain fatty acid.

This is key for:

  • Reducing belly fat
  • Improving insulin sensitivity
  • Calming gut-related inflammation

Too much cardio, though, especially when paired with under-eating or chronic stress, can have the opposite effect causing inflammation and damaging the gut lining.

💪 4. Enhances Nutrient Absorption
Muscle contractions improve blood flow to the gut which means your body can:

  • Digest food more efficiently
  • Absorb more nutrients
  • Detox more effectively

It also improves lymphatic drainage, which helps remove waste and toxins from the body faster.

✅ NOW: 3 Easy Gut-Loving Steps Today

  • Start a spore-based probiotic: Look for something like Just Thrive Probiotic (I love their gummies!)
  • Eat 30+ plants a week: Aim for fruits, veggies, legumes, spices, herbs. More diversity = better microbial diversity.
  • Ditch your chemical cleaners: Swap antibacterial sprays for vinegar + essential oil blends to protect your good gut flora.

WHAT I LOVE THIS WEEK

The Midlife Muscle Secret We've Been Ignoring Too Long

Can we talk about something that might surprise you? Creatine isn't just for gym bros – it's actually one of the most important supplements we midlife women should be considering.

Here's why you should start taking creatine NOW: after 40, we lose muscle mass rapidly, our brain energy tanks, and recovery becomes painfully slow. Creatine directly addresses all three. It fuels our muscles, supports cognitive function (hello, brain fog!), and helps us bounce back faster from workouts.

Create's creatine gummies make this so much easier than choking down chalky powders. Finally, a form that doesn't make you feel like you're drinking sand! The research is crystal clear – creatine helps preserve lean muscle, improves strength, and even supports mood stability during hormonal fluctuations.

Ladies, we've been missing out on one of the most researched, effective supplements available. Our muscles, our brains, and our energy levels deserve this support.

Get 20% off Create's Creatine Gummies with code DRSTEPHANIE at https://trycreate.co/DRSTEPHANIE.4

 

Why Your Achy Joints Aren't Just “Part of Getting Older”

Let me tell you about something that's quietly revolutionizing my recovery routine – and it's not another supplement or gadget. It's Incrediwear's bamboo charcoal-infused fabric that actually increases blood flow and reduces inflammation.

Here's why this matters for us: midlife brings achy joints, slower recovery, and that persistent stiffness we pretend isn't happening. Whether it's my knees protesting after workouts, my elbows aching from too much tennis, or my feet screaming after long days, these aren't just “getting older” issues – they're circulation and inflammation problems.

Incrediwear's socks, knee sleeves, and elbow supports work by increasing blood flow at the cellular level. No compression, no weird sensations – just better circulation that helps reduce pain and speed recovery. I wear their socks during travel and sleep, and honestly? The difference in how I feel the next day is remarkable.

Get 20% off Incrediwear with code DrSteph20 at https://incrediwear.com/.

 

The Real Reason You're Tired (And It's Not What You Think)

Ever wonder why that afternoon energy crash hits harder now, or why your skin looks tired despite expensive serums? The answer might be happening at the cellular level – specifically, in your mitochondria.

New research reveals that after 40, our cellular powerhouses start accumulating damage faster than our bodies can clear it out. This mitochondrial decline affects everything from energy and muscle strength to skin health and recovery time. But here's the fascinating part: there's a compound called urolithin A that can actually help activate our cells' natural cleanup process.

Most of us can't produce meaningful amounts of this compound naturally, even if we're eating pomegranates daily. The science behind why this happens – and what we can actually do about it – is pretty eye-opening.

Read the full article to discover how supporting your mitochondria could change how you age from the inside out.

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

1 Ships worldwide. Offer available for all orders, however only on first time subscriptions.

2 Code can be used multiple times, does not ship to Canada.

3 One use per customer, on first time orders or first time subscriptions. Ships everywhere, however shipping times variable based on location.

4 Create only ships in the USA. Offer available to new customers only. Exclusively for new customers only. All subscription orders are free shipping, $100 order is free shipping threshold for one-time purchases.

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

Posted on by stephanie-estima

Why Most Back Pain Has Nothing to Do with Injury

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

WHY

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

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

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

WHAT 

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

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

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

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

HOW

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

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

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

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

 

 

NOW

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

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

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

 

 

WHAT I LOVE THIS WEEK

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

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

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

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

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

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

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

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

Fresh Pressed Olive Oil

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

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

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

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

 

BiOptimizers

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

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

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

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

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

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

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

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

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

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

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

Posted on by stephanie-estima

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

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

Think again, Betties.

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

WHY

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

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

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

WHAT 

1 More Isn't Better — Smarter Is.

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

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

 

2 Stop Living in Zone 3

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

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

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

 

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

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

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

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

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

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

 

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

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

 

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

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

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

Form first, load later.

 

6 Train to Be Able to Catch Yourself

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

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

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

 

7 Carbs Are Not the Enemy

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

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

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

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

Carbs + protein = better performance + recovery.

 

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

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

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

 

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

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

All three become increasingly important in perimenopause and beyond.

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

 

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

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

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

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

 

HOW

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

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

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

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

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

 

NOW

Here are your 3 easiest next steps:

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

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

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

 

WHAT I LOVE THIS WEEK

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

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

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

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

Shop the sale before it ends(8)!

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

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

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

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

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

 

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

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

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

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

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

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

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

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

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

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

Mini Pause #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!

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

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 #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!