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Tag: thermoregulation

Mini Pause #92: Are you losing water?

Posted on by stephanie-estima

TL;DR

As estrogen drops, your ability to regulate fluids, electrolytes, and body temperature changes. You'll lose more sodium, tolerate less heat, and miss your thirst cues.

The fix? Strategic hydration. More electrolytes. Earlier in the day. Especially around training or sauna sessions.

—

You're not drinking enough water.
You're retaining water.
Salt will make you bloat.
You don't have enough salt.
Spending too much time in water dehydrates you…

What in the dihydrogen monoxide are you actually supposed to do with water?!

Hydration in midlife is no joke… and it's not just about how much water you drink. It's about how much water you can hold onto.

WHY

Most women in midlife are underhydrated and don't even know it.

When estrogen declines, your internal thermostat and hydration control system start to shift.

Dark Roast Bettys will appreciate that estrogen influences the renin-angiotensin-aldosterone system… aka the hormonal circuit that tells your kidneys to retain sodium and water.

When it drops, everything changes:

  • You lose more sodium in your sweat.
  • You become less heat-tolerant (hello, hot flashes and sauna fatigue).
  • You have lower plasma volume during training, which increases risk of dehydration and cramping.
  • You feel thirst later than you should, so you're already behind before you drink.

In the colder months, it somehow manages to get even worse.

We feel less thirsty, but still lose fluid through breathing, training, and dry indoor air.

The silent dehydration zaps your energy to the ground, and while you're down there, it also takes swings at your cognition, recovery, and mood.

So, Betty, while you're zonked out on your yoga mat using a dumbbell as a pillow, you can take comfort in knowing you don't necessarily need more water…

You need a strategy.

HOW

Electrolytes are charged minerals: sodium (Na⁺), potassium (K⁺), magnesium (Mg²⁺), and chloride (Cl⁻) that maintain muscle contraction, nerve transmission, and hydration inside and outside our cells.

The general rule of thumb is to hydrate before you’re thirsty and take sodium before you fatigue. Look for this electrolyte balance:

  • Sodium at a rate of 800-1000 mg/hour of sweating (bump this up if you see white salt streaks on your clothes or skin).
  • Potassium at a rate of 200-400 mg/hour.
  • Magnesium at a rate of 100-200 mg/day.

Before Training or Sauna

Preload your activity with electrolytes about 30-45 minutes before training or sauna sessions to expand plasma volume, and reduce heart rate drift and perceived exertion.

I love LMNT. It has the 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium I’m looking for. I load it up in 16-24 oz of water about 30 minutes before a sweat sesh.

(My go-to flavor is lemonade, especially on sprint or heavy lifting days. Think popsicle on the beach.)

If you want something gentler, try Pique Tea Electrolytes (500 mg sodium, 300 mg potassium, 50 mg magnesium). It’s great for recovery days, Zone 2 cardio days, or upper body days in LIFT.

During Training

If your workout lasts longer than 45 minutes, sip 8 oz of electrolyte water every 15-20 minutes.

If you’re working in the heat, like hot yoga or a sauna, sip consistently throughout your session.

No matter what activity you’re doing, drink until you quench your thirst, and then add in a few more sips for bonus points before you start sweating again.

After Training or Sauna

Rehydrate with 1-1.5x the fluid lost. How do you know how much fluid you lost?

Hop on a scale before and after your workout. Each pound you lost equals about 500 mL of fluid, so you need 500-750 mL of hydration per pound lost.

Combine fluids with electrolytes. LMNT for heavier or intense sweat sessions, Pique Tea for lighter, anti-oxidant rich option that also supports gut health.

Within an hour, enjoy a salty, protein-rich meal. Think: eggs + avocado + sea salt. This will help reinforce sodium and amino acid replenishment.

In Fall and Winter

You might feel less thirsty, but heated air and layered clothing increase water loss.

Schedule your hydration earlier in the day. Women in midlife often experience nocturia (translation: getting up to pee overnight), so getting the fluid in early prevents the post-dinner chugging that keeps you up.

Lean into warm electrolyte drinks over the winter. Warm drinks support thermoregulation and you’re more likely to stick with it because it’s super cozy.

NOW

Your hydration needs have changed. Your strategy should too.

Start preloading electrolytes before workouts or sauna sessions this week. You’ll feel the difference in your energy, recovery, and sleep within days… if not hours.

If you’re in your lifting heavy era (if you aren’t, what’s going on?! Check out LIFT and I’ll walk you through it.), use LMNT and Pique Tea the way I do – intelligently, consistently, and seasonally.

It’s not always about more effort. It’s about more understanding.

 

Stay strong, stay hydrated, and stay curious.

Dr. Stephanie

WHAT I LOVE THIS WEEK

Bon Charge (Sauna Blanket)¹

Fall is when I double down on recovery… and one of my favorite tools for recovery is the Bon Charge Infrared Sauna Blanket.

Think of it like an at-home reset button.

The far infrared heat penetrates deep into muscle tissue, easing soreness, supporting detox pathways, and giving you that unmistakable post-sauna glow.

What I love most is that it's thoughtfully designed with low-EMF tech, non-toxic materials, and customizable heat sessions so you can sweat smarter, not harder.

I use mine after training sessions or before bed to calm my nervous system and boost sleep quality.

It's one of the most powerful and consistent ways to support recovery and longevity while you just hang out at home – especially as the temps drop.

Get 15% off your Bon Charge Sauna Mat with code DRSTEPHANIE.

Young Goose2

This week on the podcast, I sat down with Amitay Eshel, founder of Young Goose, and I'll be honest – it completely changed how I think about aging skin.

We talk so much about creams and serums, but true skin health starts deeper… with cellular energy and DNA repair.

Young Goose builds its formulations around NAD – the same molecule that fuels cellular repair and regeneration. For women in perimenopause and menopause, NAD becomes even more critical because it helps preserve skin elasticity and that natural radiance we start to miss when estrogen, progesterone, and testosterone decline.

What I love about Young Goose's skincare line is that it goes beyond over-correcting and resurfacing and really respects the biology of aging.

It's skincare that restores function – not just appearance.

Start supporting your skin from the inside out with Young Goose now and use code BETTER for 10% off.

Troscriptions3

I've been using Just Blue from Troscriptions. It's a pharmaceutical-grade methylene blue troche designed to enhance energy at the cellular level.

Unlike caffeine, there's no crash, no fried energy… just pure mitochondrial support.

Each 16 mg lozenge dissolves between your cheek and gum, delivering faster, cleaner clarity for both brain and body.

What I notice most? Sharper focus, better endurance, and more stable energy – whether I'm deep in writing, coaching, or lifting.

Most methylene blue supplements don't come close in dose or purity. This one is third-party tested and developed by four practicing physicians who use it in clinic.

We don't take shortcuts to brain optimization, but we will take a research-backed hack.

Try Just Blue from Troscriptions and use code BETTER for 10% off.

 

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

1. Bon Charge ships almost everywhere in the world, excluding a few places under sanctions, like Russia. Code DRSTEPHANIE will work on any order outside of sale periods, with no limits.

2. Young Goose code BETTER will work on all orders but cannot be stacked with any other promotional codes. Young Goose currently ships to all countries except Spain, due to their specific regulations that block skincare shipments.

3. Troscriptions requires that buyers are 21 to order. Please read their international order terms here.

 

Mini Pause #57: Think Cortisol Is Bad? Here’s What This Hormone Actually Does

Posted on by stephanie-estima

Cortisol Is Your Friend, M'kay?

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

I can’t with these influencers online.

I just. Cannot.

WHY

Oh, how my eyes roll to the back of my head, perforating my prefrontal cortex every time I see a GD influencer online talking about making sure you–gasp!–NEVER, EVER elevate your cortisol levels.

Do you know what happens when your cortisol is chronically too low?

  • Autoimmunity
  • Low blood pressure (which can be fatal)
  • Low blood glucose (that can be fatal)
  • Low blood sodium (also fatal)
  • Excess potassium (again…also fatal)
  • Extreme muscle pain
  • Extreme fatigue
  • Fainting or dizziness when standing or going from seated to standing

For the love of hormones, can we stop listening to people online who preach this crap?

And can we all stop being scared of the hormones we ENDOGENOUSLY produce? Why have we been taught to fear the very hormones that originate within and are produced by… our own bodies?

I cannot stand when people who have no concept of transient adaptations, which are simply short-term adjustments that organisms make in response to environmental changes or flux, turn their camera phone on selfie mode and start preaching how X mechanism in isolation is terrible without regard for the entire organism or picture.

GAH!

(I’m also in my late luteal phase currently, so this is Stephanie who is showing up. The one who will tell you what’s what and has zero tolerance for nonsense.)

WHAT

Cortisol is a counter-regulatory hormone.

Counter-regulatory hormones are a group of hormones, including glucagon, cortisol, catecholamines, vasopressin, and growth hormone, that work in opposition to insulin to maintain fuel supplies in the body, such as fatty acids, ketones, and glucose, especially in the fasted state.

These hormones work to keep fuel sources in the bloodstream for use by the brain and the musculoskeletal system.

When you sleep, your cells don’t starve to death because they have a supply of glucose and fatty acids courtesy of your best friend, cortisol (and her hormone crew mentioned above).

When you’re doing leg day, your muscles need fuel to complete the set, or they are getting close to muscle failure… you guessed it… cortisol and friends are there to support you. They ensure you have adequate fuel and are in the right nervous system state to get the job done.

So, should you stop sleeping? Or stop exercising?

Obviously, these are ridiculous questions, but this is the extreme to which influencers like to peddle their rudimentary understanding of human physiology and fearmonger in the process.

What matters, of course, is CONTEXT.

If you’re chronically stressed, let me be the first to tell you that it isn’t the resistance training that is doing you in. It’s more likely:

  • Lack of setting boundaries
  • Lack of understanding of your emotional landscape and triggers
  • Residue from maltreatment in the past
  • Terrible habits like scrolling social media for cheap, low-quality dopamine hits
  • Lack of pride or self-worth
  • Making and breaking habits you know you should be doing

Well, here’s the good and bad news: ALL of it is your responsibility.

This means you have the ability to decide what the outcome is. Recognize where you can level up and develop reverence, immense respect, and awe for the Queen you are.

Because you are, indeed, a Queen. (You know that, right?)

Of course, the alternative is to continue what you’re doing without changing.

All love for whichever path you choose, but you don’t get to blame your hormones–the ones that quite literally keep you alive, strong, and nimble–for the beliefs and behaviors you’ve left unattended.

And for the love of the endocrine system, if someone spends their entire platform bemoaning a particular hormone and then–magically!–has some new “proprietary” blend supplement to offer you, just don’t.

Please, just don’t.

You're better than that.

You know this isn’t a quick fix.

You know the results are embedded in the work you’re avoiding.

(And for the record, this is just as much for me as it is for you. I’m constantly looking at how I can shed old stories, schemas, and states of mind that no longer serve me. Perhaps at one point they were useful, but now they just hold me back).

HOW

Learn how to profit from the benefits of cortisol while also developing some habits that help you to unwind and press pause… even if it is a Mini Pause 😉.

Make a list of five things you love to do. Big or small. Here are a few of mine for inspo and idea-sparking:

  • Pickleball
  • Ping Pong
  • Walking after lunch
  • Having a morning cappuccino while doing my Duolingo lessons
  • Cross-country skiing
  • Turning on the fireplace in the morning
  • Sitting in my sauna
  • Doing a loving skincare routine at night
  • Giving myself a pedicure or getting one at a salon
  • Having a piece of my favorite chocolate bar with hazelnuts
  • Reading side-by-side with my son in the evening
  • Feeding my sourdough starter

NOW

Cortisol isn’t your enemy.

Cortisol serves an important purpose in your body, and you likely don’t need the latest cortisol-lowering drink mix to manage any spikes you experience.

It’s time for you to listen to your body and realize it’s talking to you from a systems perspective. And while yes, you may feel a sensation, pain, or issue on its own, that’s indicative of something going on in your whole body system that only you can take steps to manage.

What I Recommend

🥵 Hot flashing? Feeling stressed? Cool down or warm up with the Embr’s thermal waves. Use code DRSTEPHANIE to receive a special discount on this chic wearable device.

🤩 Ready for a winter glow-up? I love the soft color kiss and deep skin nourishment of The Golden Secrets Aphrodisiac Oil. Use code DRSTEPHANIE to get 10% off.

😱 Notice hair thinning? Scalp Tonic by Living Libations is my go-to. These bioactive botanical ingredients work! Check out the entire hair care line. This link applies an automatic discount.

🍏 Getting enough collagen? Health Nag created a unique jelly form with higher bioavailability and tastes delightfully like green apples. Your skin, joints, and gut will thank you. Check it out and use code DRSTEPHANIE to get 10% off.

Health Optimisation Summit Comes to Austin

It’s official! I’m speaking at the Health Optimisation Summit in Austin, Texas! I'll be talking about perimenopausal strategies like muscle, meals, and stress management.

Europe’s biggest health event lands in Austin on April 12-13.

You'll hear game-changing health insights from nearly 40 industry-leading experts covering topics from biohacking and nutrition to functional and preventative medicine.

Spend two full days at the Palmer Events Center surrounded by Paleo-inspired wisdom, innovative health tech, and a community that feels like family.

If you purchase your ticket now and use code DRSTEPHANIE, you'll save 10% on VIP or General Admission.

EVEN BETTER! Premium Membership

DON'T MISS OUT! Join other like-minded Bettys in a community where you can get exclusive access and resources.

  • Early and ad-free weekly BETTER! podcasts.
  • Post-podcast commentary.
  • Insights from the guest discussions coupled with recommendations you can use to build habits and routines that support your goals.
  • “Ask Me Anything” episodes.
  • “Dr. Stephanie SOLO” shows.
  • Bonus content.
  • Exclusive discounts on favorite brands.

Subscribe HERE to find a membership option that fits your budget.

Mini Pause #12: The Power of Plyometrics

Posted on by stephanie-estima

Plyometrics for the Win! Improve Your Bone Density, Balance, Coordination, Muscle Growth & Insulin Sensitivity

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

Plyometrics help to drive bone density, balance, coordination, and muscle growth. They help to improve insulin sensitivity–and make you feel like Wonder Woman!

WHY

Let’s continue the Mini Pause series on type 2 fiber training. Last week I spoke about Speed Training (Mini Pause #11 if you missed it!). This week I want to dive into plyometrics, which uses burst and explosive power.

Plyos are another way to train fast-twitch muscle fibers, and like speed training, these can also be done with high or low impact.

We spoke last week about the anabolic and hormonal effects of speed training. Training the top end of your cardiometabolic capacity matters as much as training our bottom end (Zone 2). Plyometrics presents an awesome opportunity to train type 2 fibers and preserve power and neural recruitment.

WHAT

Plyometrics have been shown to drive several desirable results in the body namely:

Stronger Bones & Connective Tissues

In women of all ages, burst activities like jumping and plyometrics have been shown to improve bone density [*] and reduce the incidence of lower-body injury in female athletes [*]. This has also been demonstrated in menopausal and post-menopausal women [*], as well.

Considering women are most likely to develop osteopenia and eventually osteoporosis, this should be the biggest motivator for the preservation of bone health as you age.

Better Coordination & Proprioception

Technically, there are a lot of things happening when you initiate a jump:

  • the neural recruitment of desired muscles via the efferent motor nerves,
  • your joint position sense in the starting position,
  • your brain predicting where you will end up in space at the end position,
  • the kinetic energy stored and released in the muscle cell,
  • the muscle sensors detecting stretch and deformation as you jump,
  • and, of course, the flexibility of the joints being used to work through their full range of motion.

That’s a lot! When you train your neuromuscular system through jumping, you improve your balance and coordination, and your proprioception (which is your unconscious sense: it is how you know where your joints are without looking at them).

As women age, in combination with osteopenia, they also lose joint position sense, which can contribute to tripping and falling.

Anabolic / Muscle Growth

Plyometrics have demonstrated a strong signal for muscle growth [*]. So whether you are training plyometrics alone, or combining with resistance training [*], this is a great way to continue to build muscle in your 40s, 50s, and beyond.

Insulin Sensitivity

Power and burst training both have been shown to help improve insulin sensitivity [*]. The short burst of explosive power drives insulin receptors normally hiding in the cell to the cell surface to be able to acquire more glucose for energy production.

You Feel Like Wonder Woman!

I don’t know about you, but when I can jump onto a plyo box or complete squat jumps, I feel like a beast. And isn’t that at least part of the point of power training? To make you feel…. well… powerful? I walk just a little bit taller when I finish.

HOW

Plyometrics can be done both at higher and lower impact levels. If you are uneasy jumping or nursing an injury, rebounders are a great option as they absorb most of the ground reactive forces of landing. You also can perform plyometrics in a swimming pool.

Beginner

  • Bunny Hops: Standing with your feet slightly apart, knees are not locked out, find a hallway or a corridor, and “hop” or “jump” as high as you can while traveling forward slightly. Just in time for Easter! Feel free to practice this on your easter egg hunts.

Intermediate

  • Bunny Hop Switches: This is essentially a one-legged Bunny Hop that alternates between the left and the right foot. Lift your left leg (bending the knee so it’s as high as your hip) with the right leg on the floor, hop four times on the right foot, and then switch legs. Repeat down the corridor.

Advanced

  • Box Jumps: You know now that being advanced is just mastering the basics and executing them well. This plyo is essentially a “giant” bunny hop with height and flexion. Start with a low box (they start as low as six inches). Stand in front of the box. Bend your knees deeply and pause at the bottom to remove all kinetic energy from the Achilles. Explode up and land on the box with both feet.

NOW

Add plyos to your next workout after you’re warmed up. I typically add them onto the end of a weight training workout that is not legs. If I’m training shoulders or back, I can insert a quick 10-minute plyo finisher at the end.

Question of the Week

Q: What is your go-to lunch?

I don’t like to have to think too hard about lunch. I usually throw together a salad that has a good amount of protein and fat. I prep lots of different salad items on a Sunday so I can toss them together for the week. I try to think about my food from the following verticals: fiber, protein, fats, and carbs. I organize my fridge shelves to support each of these goals.

  • Base: I have glass Tupperware in my fridge with pre-cut lettuce. I like crunch, so usually this is a cabbage or coleslaw mix. Romaine hearts also make the cut, and if I’ve run out of all of the above, then I take sauerkraut from the jar and use that!
  • Protein: This is usually slow-cooked pulled chicken that I spice with Lebanese spices, but this could be ground beef or turkey, or leftover protein from dinner the night before.
  • Carbs: I love to add potatoes or rice. And I love them cold. The other thing I’ve been enjoying lately is my homemade sourdough croutons. When my sourdough bread gets stale, I cut it up, marinate with olive oil and salt, and bake the pieces at 325F for 8 to 10 minutes.
  • Fats: Bacon bits, ranch salad dressing, olive oil, avocados, or nuts.
  • Herbs: I really love dried herbs, and I’m pretty liberal with their use. Herbs de Provence, Zaatar, Everything but the Bagel, sesame seeds, Rosemary leaves, Herbamare…. I love it all!

YOUR TURN!

I'll be answering your questions every week right here in the Mini Pause! Let me know what's on your mind. I'll be checking for both questions and feedback at support@drstephanieestima.com.

WHAT I RECOMMEND: Embr Labs

Conversation in the Bettyverse often lands on thermoregulation during perimenopause and menopause. You’re either too hot (flushes!) or too cold. I’ve been searching for a solution for you and finally found it in the Embr Wave 2.

You wear this device on your wrist. (I love mine in rose gold because it looks like a gorgeous bracelet!) The Embr Wave 2 stimulates the nerves that sense temperature, so with the push of a button, you can change how hot or cold you feel. Consider it your personal thermostat.

Learn more about its science at https://embrlabs.com. If you're intrigued, use code DRSTEPHANIE for 15% off.