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Mini Pause #94: HITT vs. SIT: The Smart Woman’s Guide to Sprinting After 40

Posted on by stephanie-estima

I read a stat recently that stopped me cold: 95% of people never sprint again after age 30.

And yet, sprinting — true high-intensity work — is one of the most powerful ways to preserve lean muscle, boost fat metabolism, and improve mitochondrial health in midlife.

For women navigating perimenopause or menopause, sprinting isn’t about speed or punishment. It’s about preserving power. The ability to move, recover, and thrive — not just survive.

Before you freak out and stop before you start, sprinting does not necessarily mean running.

If running isn’t for you, sprinting can happen on a rower, a bike, or any cardio machine you love. You will never beat a CAROL Bike for sprint training, and since that’s what I use for my sprints, it’s what I use as the example in the article below.

In this article, we’re going to dig into the differences between HIIT and SIT training, and I’m going to do my very best to bust your fears and myths around sprinting so you can kick butt and reap the benefits.

HIIT vs SIT: What’s the Difference?

High-Intensity Interval Training is what you’re used to doing to get your heart rate up high and fast, and then take a quick breather in between bursts. And I’ll tell you right now that the HIIT classes at the gym are not true HIIT. PMC

Sprint Interval Training is maxing out your max-out. You’re going as hard as you physically can, and then pushing a teensy bit past that to keep yourself honest. Your work is shorter, recovery is longer, and you’ll curse the day you read this blog… until you’re done. Then you’ll send me a fruit basket. MDPI

Here’s a quick guide you can screenshot for later when you question whether I actually told you to go 100%.

HIIT (High Intensity Interval Training)

Intensity: 85-95% of max effort
Duration: 1-4 minutes
Recovery: Equal or shorter rest
Feel: Hard, controlled

SIT (Sprint Interval Training)

Intensity: 100% all out
Duration: 10-30 seconds
Recovery: 2-3 minutes
Feel: Brutal, exhilarating

 

Both HITT and SIT raise VO₂ max (your body’s ability to use oxygen efficiently) and both are far more time-efficient than steady-state cardio.

The main difference is effort. HIIT feels tough. SIT feels like your soul briefly left your body. (Don’t worry – it always comes back.)

Why Sprinting Is So Effective for Midlife Women

Okay, so you’re still not convinced that sprinting is for you. I got you.

Have you ever hated the taste of something and then come around to it when you realized how good it makes you feel? People have this phenomenon with protein powder, collagen, creatine, electrolyte powders, and even some standard fruits, veggies, and meats.

There’s a switch that flips in the brain where your brain can convince your body you like it because it’s good for you.

We’re going to do that right now.

Here’s a whole bunch of ways sprinting is going to give you a leg up on life:

Fat Loss & Hormones
Sprints trigger adrenaline and noradrenaline surges that mobilize fat stores and increase growth hormone. They also stimulate myokines like IL-6, which direct fat breakdown toward working muscles for fuel. PubMed PMC

Better Glucose Control
HIIT and SIT improve insulin sensitivity by upregulating GLUT4 transporters. Think of them as doors that help glucose enter muscle instead of fat tissue. PMC Translation: less belly fat, better energy.

Mitochondrial Upgrades
Intervals drive mitochondrial biogenesis… literally creating new, more efficient mitochondria. Studies show a 25–35% increase in mitochondrial content after just six sessions. Cell power, baby! PMC

Preserving Type II Muscle Fibers
Sprinting recruits and maintains fast-twitch muscle fibers, which decline with age. These fibers keep you stable, strong, and metabolically flexible. PMC

Who Is Sprinting For?

In the same way I wouldn't have a newbie in the weight room start with a barbell back squat, I wouldn’t start a new sprinter on SIT. I’d hit them with a HIIT to build tolerance and technique.

Once you master HIIT, you can layer in SIT if you enjoy very intense work (I knew we were friends for a reason!) with a laser focus on recovery. PMC

I personally do Norweigan 4x4s (see below for more detail), which is a form of HIIT training every Monday, and SIT intervals on Thursdays.

There Are No Prizes for Punishment

Now, for all my Type A’s reading this, more isnt always more. I want you to think about flirting with and dating sprinting and Zone 5 cardio, but falling deeply in love and in a committed relationship with Zone 2.

You shouldn’t be sprinting every day. 1-2 sessions per week TOPS is all that is required. Don’t be a hero. It will only hurt you in the end.

Remember cortisol will rise with effort and duration.

Both HIIT and SIT are acute stressors in a good way. If you are adhering to no more than 2x/week and using recovery as the levers for adaption, congratulations, you get a gold star in your chart! Anything more than that and we are risking injury, sleep quality and chronic cortisol elevation.

Why the Bike Wins

Cycling is the gold standard for HIIT and SIT – especially in midlife. It’s low-impact, easy to scale, and safe for joints. SpringerOpen JOSPT

I use the CAROL Bike and will likely never use anything else because it’s just that magical. It’s an AI-powered system that personalizes resistance, monitors your VO₂, and automatically adjusts intensity in real time.

It’s like having a cardio personal trainer who never forgets your data or your recovery window.

Copy my workout and do 4×4 Norwegian Intervals on the CAROL Bike:

4 minutes hard (85–95% HR max)
3 minutes easy recovery
Repeat 4 times

How to Sprint on a Bike

Let’s break it down even further into a 20-25 minute HIIT workout.

Step 1: Fit
Make sure the bike is fitted well to your height.

You want knee flexion ~25–35° at the bottom of the stroke. Your legs should not… I repeat… should NOT ever be full extended.

If your saddle is too low it can increase patellofemoral stress (the notch where the kneecap sits in the thigh bone). If it’s too high it can irritate hamstrings and calves because they are being pulled too long during each stroke.

Adjust and make sure you are comfortable before you go hard.

A good rule of thumb is to stand next to the bike and set the seat at about hip height. Then you can make some micro adjustments if needed from there.

Step 2: Warm-Up
Nice and easy, just getting your legs, lungs, and brain ready for what’s to come.

Aim for 5-8 minutes.

Step 3: Main Course
Hit those Norweigan 4x4s. They’re a classic VO₂ max builder and my current obsession. PubMed

Step 4: Cool Off
Crank it down to a very easy cycle to recover.

Step 5: Progress
After 4-6 weeks of rocking this workout, add in 1-2 intervals or raise the work intensity by amping up your wattage slightly.

I personally prefer to raise my baseline wattage and keep the 4×4 pattern. I’m here for a good time, not a long time.

 

Strength Is the Other Half of the Equation

HIIT and SIT are only half the story. The other half is the working the type 2 muscle fibres that only strength training can give you.

You need strength training to protect the joints, tendons, and fast-twitch fibers that make sprinting sustainable. PMC+1

That’s where LIFT comes in – my evidence-based strength program for women in midlife.

Two to three LIFT sessions per week build the scaffolding your body needs for resilience and recovery.

So, if you’re looking to work out 4-5 days per week, it might look like this:

Monday: HIIT Sprint
Tuesday: LIFT Upper Body
Wednesday: Active Recovery Day
Thursday: SIT Sprints (or HIIT if you’re building up to SIT)
Friday: Active Recovery Day
Saturday: LIFT Lower Body
Sunday: Optional Additional LIFT OR Active Recovery Day

Recovery Is a Training Skill

Protein. Sleep. Rest days. You can’t out-sprint your recovery capacity.

Take at least three days between sprints, avoid back-to-back HIIT sessions, and honor the “Push, then Pause” cycle. Your fascia, hormones, and nervous system will thank you.

It can be a bit of a psychological block for some, but in the spirit of saving your joints from injury, learn from my mistakes. I have totally been that fool who didn't think she was subject to the laws of human mechanics and blasted through my maximum recoverable volume and poof! Injured.

The Takeaway

Sprinting is not a young woman’s game. It’s a longevity strategy.

It trains your mitochondria, your muscles, and your mindset to handle intensity and recover from it.

Start where you are. Use a smart tool like the CAROL Bike. Build your base with LIFT.

And remember: You’re not chasing youth. You’re training for power.

 

WHAT I'M LOVING THIS WEEK

LVLUP Health – Hormone Harmony

When my hormones first started shifting in perimenopause, I felt like my body had changed the rules overnight. I was doing everything “right” – lifting, sleeping, eating well – but still felt off.

If you’re nodding your head along with me, I want you to give Hormone Harmony from LVLUP Health a go.

It’s not a band-aid. It’s a systems-level formula that supports estrogen metabolism, insulin sensitivity, and cortisol balance so your hormones actually cooperate again. It’s helped me (and so many other women) feel steady, focused, and like ourselves again.

Use code DRSTEPHANIE for 15% off at LVLUP Health.

 

Young Goose – Youth Reset Serum¹

As estrogen dips, our skin loses collagen, elasticity, and that luminous “I’ve got this” glow. Annoying? Yes. Doomed? No way.

Young Goose’s Youth Reset Serum rebuilds skin from the inside out by restoring NAD⁺ and cellular energy – the same pathways I’m always going on about for muscle and brain health.

With spermidine, copper peptides, and resveratrol, it triggers real regeneration, not just surface hydration. My skin feels stronger, more resilient, and a little defiant of the aging script.

Use code BETTER for 10% off at Young Goose.

 

Timeline Nutrition – Mitopure²

You can’t out-hustle mitochondrial decline – trust me, I tried.

Mitopure from Timeline Nutrition helps renew your mitochondria through urolithin A, a compound that literally cleans out damaged energy cells and replaces them with stronger ones.

Since taking it, I’ve noticed better recovery, fewer afternoon crashes, and steadier energy. It’s like giving your cells a performance tune-up… and who doesn’t want that in midlife?

Your energy deserves this upgrade. Choose from Timeline Nutrition Mitopure’s gummy, softgel, or powder form, and use code BETTER for 20% off your first order.²

 

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

 

 

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

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

Notes:

1. Dr. Stephanie’s Young Goose code works for all orders, not just one-time purchases. Ships globally except to Spain. Code cannot be combined with other promotions.

2. Timeline: Ships to the US, CA, UK, Switzerland, Germany & France. For Prime Day this is only available in the US. Dr. Stephanie’s code works for onetime use or subscription.

 

 

Mini Pause #93: If getting up hurt this morning, this is for you.

Posted on by stephanie-estima

TL;DR

If your first few steps in the morning suddenly feel like you’re walking on knives… congrats! You have what I am lovingly calling a sleeping injury.

You know, something that popped up out of the blue in midlife that would have never happened in your 20s before your body needed an engraved invitation to function at a bare minimum?

Welcome to the era where collagen turnover moves at the speed of continental drift and your fascia files a formal HR complaint every time you dare to stand up.

Today, we’re talking specifically about plantar fasciitis (or more accurately, plantar fasciopathy).

WHY

Your fascia doesn’t track macros. It tracks load, repetition, and how many times you’ve sprinted in bad shoes while late for school pickup. You can stretch, eat your protein, lift heavy weights, and still wake up one morning unable to walk to the bathroom without cursing the gravitational pull that requires you to be vertical.

Plantar fasciitis is the #1 cause of heel pain and ranks in the top 10 issues women deal with in perimenopause and menopause.

Under a microscope, chronic plantar heel pain shows collagen wear-and-tear (“fasciosis”) rather than classic inflammation. Your fascia is the exhausted overworked intern of your musculoskeletal system – underpaid, under-rested, and starting to crack. PubMed

Women are the chosen ones. Perimenopause is like a years-long endurance test to see what we’re really made of… at least that’s what I’m telling myself because there HAS to be a reason we’re playing whack-a-mole with our midlife ailments!

Here’s the kicker (because I know you’re loving all this great news): As estrogen falls, your tendons and fascia lose elasticity and resilience.

Estrogen normally keeps collagen supple and tissues hydrated. Without it, those tissues become stiffer and slower to repair – so any repeated load (heels, chasing kids, strength training) can push your fascia past its limit. With no warning. PubMed Central+2BioMed Central+2

Babies, Parties, and Ugly Shoes

If you’ve had kids, pregnancy, post-partum, and perimenopause make a charming tag team. Weight gain in pregnancy plus ligament laxity (relaxin) flattens the arches and can permanently lengthen the foot, raising plantar‑fascia strain. PubMed Central+1

I remember my foot went up an entire size in the 2 years following the birth of my children! Add in years of narrow shoes or heels, and, well… you get the picture. PubMed Central+1

Now, ya girl here loves her a good pointy heel in a dress when the time and occasion call for it. So I’m not saying never wear heels! I’m just saying, can we choose shoes with a wide base (where the toes are) and no heel most of the time?

It's like our diet. It's not like you can never have chocolate. It’s no problem when your diet is made up of primarily good protein, fruits, and veg.

I have recently discovered a brand of shoes, Saguaro (use code BETTER for 10% off!), that are both cute and inexpensive (my fave combo!) that I am using for everything – leg day, walks, and my Z2 stairmaster cardio days.

Now, usually functional footwear is ugly (sorry not sorry), but these are so good I even have buy-in from my husband, who, if you know him, has a pretty sizeable sneaker collection.

Put Ya Dang Feet Up

Other big risk factors for plantar fasciitis are obesity, long hours on hard floors, and tight calves (reduced ankle dorsiflexion).

And again, women are over‑represented in many standing occupations like nurses, waitresses, flight attendants, etc, so get yourself some good shoes ASAP. PubMed

 

HOW

In my clinic, the telltale sign of plantar fasciitis was tenderness at the medial calcaneal tubercle (inner side of the heel bone). Or, I could reproduce the pain – and risk an ear-piercing scream from my patient – by lifting the big toe back for the windlass test. NCBI

Once that was confirmed, we started rehabbing.

Fix Your Footwear

  • If your shoes taper like a carrot, they’re strangling your fascia. Swap out the narrow ballerina flats with a wide-toe box. Minimize heel wearing for now.

Stretch It Out

  • Do that windlass stretch. Sit down, cross the sore foot over the other knee, grasp the toes, and pull them up. Hold for 10-20 seconds, 10 reps, 2-3x/day. PubMed+1

Load It Slowly

  • You can’t ice your way out of a load problem. Do high-load heel raises with your toes on a towel (for dorsiflexion). Do 3 sets of 8-12 reps at a slow tempo and add weight as tolerated. PubMed
  • You can add intrinsic foot work like short-foot holds (press the ball of your foot down without curling your toes) or towel curls to support the arch, which acts as your fascia’s bodyguard. PubMed Central

Help It Along

  • Use kinesiotape for the first 3-7 days to unload the fascia. You’ll likely need a practitioner’s help. BioMed Central
  • Wear circulation socks if morning pain is brutal. I like the ones from Incrediwear (use code DRSTEPH20 for 20% off)
  • Do some gentle rolling with a lacrosse or yoga ball

 

NOW

Here’s your 2-week Mini Pause protocol for plantar fasciitis:

Days 1-3

  • Switch to a wide toe box shoe for everyday life (code BETTER for 10% off)
  • Do the windlass stretch 10× (10–20 s) morning & evening and roll foot 1–2 minutes after stretches. PubMed
  • Apply taping if first‑step pain is high and re‑tape every 48–72 h for up to one week. BioMed Central
  • Sleep in circulation socks (code DRSTEPH20 for 20% off)

Days 4-7

  • Start high‑load heel raises with towel under toes: 3×/week, 3×8–12 slow reps (add a backpack or weighted vest for load). PubMed
  • Add short‑foot holds (10×10 s) daily. PubMed Central
  • Avoid long static standing and any heel‑dominated shoes. OUP Academic

Week 2

  • Keep stretching daily; continue heel‑raise progression.
  • If mornings are still rough, try a night splint for 2–4 weeks. MLTJ

Still >5/10 pain with first steps after 2–3 weeks of consistency?

Book a doctor’s visit (chiropractor or physical therapist preferred if you have one!) to confirm the diagnosis, optimize loading, and look at more aggressive care.

Bottom Line

Plantar fasciitis isn’t a forever injury. It’s a tissue tolerance problem. Basically adaptive biology in a bad mood.

Load it right, support it smartly, and remember that the goal is to future-proof your facia so your next decade isn’t spent limping before coffee.

 

Sending you soft heels,

Dr. Stephanie

 

WHAT I'M LOVING THIS WEEK

BiOptimizers Magnesium Breakthrough¹

A few years ago, I hit that “tired and wired” era. I’d be at the clinic treating patients all day, squeeze in my training, be full-on with the kids, and then collapse into bed exhausted after winning bedtime battles… and then… nothing.

My brain would rev like a Formula 1 car. I’d wake up in the morning and feel sore as hell from my workout and be completely demotivated to get out of bed, let alone back to the gym.

As a practitioner, it was a lightbulb moment. I need magnesium, and I needed it fast.

Ever since, I have taken magnesium nightly after dinner – non-negotiable. Within a week of starting, I wasn’t clenching my jaw. I wasn’t waking up at 3 AM replaying my to-do list. My muscles were ready to go crush a lift.

Now, not all magnesium is created equally. Most supplements only cover one or two forms, which is like giving your body a screwdriver when it needs a toolbox.

I use Magnesium Breakthrough from BIOptimizers because it has all seven forms of magnesium I want.

For women in midlife, cortisol is a moving target, and sleep feels like an Olympic event. Magnesium is your ticket to downshifting your nervous system without wine or willpower. It’s like an exhale in a capsule.

Try BIOptimizers and get a good rest. Be sure to use code ESTIMA for 15% off.

 

Attn: Grace Hybrid Pads2

Periods and bladder leaks… excuse me, but why did nobody warn us about this absolute faceplant of a combination?!

Perimenopause can lead to the return of high school-level period chaos, like the encore performance no one wanted. Add in some post-baby, midlife pelvic floor weakness, and you’ve got yourself a real party.

But period products aren’t made to absorb bladder leaks and the bladder leak products don’t deal with the menstrual cycle needs, and honestly… who wants to feel like they’re in a diaper in their 40s?!

Attn: Grace’s Hybrid Pads have become my default recommendation for women who whisper about bladder leaks or wild periods that have never met a calendar they couldn’t defy.

I absolutely love the women behind Attn: Grace because they treat midlife bodies like the sophisticated, powerful, sometimes unpredictable systems they are. They are all about keeping dignity as a top priority.

I want you to feel cared for, not managed or shoved to the side. You deserve these shockingly comfortable pads that keep all the toxins far away.

Try Attn: Grace’s Hybrid Pads now, and check out their full collection to get exactly what you need for the body you have right now. Use code ESTIMA20 for 20% off your first order on attngrace.com

 

Manukora Honey

When I was deep in postpartum recovery, I became obsessed with immune resilience and gut repair. The clock had started on 20+ years of kids counting on me to show up, and getting sick was not something I would have time for anymore.

I dug into the research (some people scroll Instagram, I scroll PubMed – don’t judge) and found that my kale and kombucha weren’t going to be enough anymore. I needed honey… and not just any honey. Manuka honey.

Manuka honey is unique because it contains methyglyoxal (MGO), a compound that gives it antimicrobial and anti-inflammatory power. Clinical data backs it to support wound healing, oral bacteria balance, and stronger gut mucosa.

Sign. Me. Up!

I keep a jar of Manukora MGO 850+ Manuka Honey on my counter and guard it like liquid gold. If I’m feeling ambitious, I’ll stir a spoonful into a cup of tea or a bowl of oatmeal. If I’m any level of rundown, I’m SO not above just downing it straight off the spoon.

The taste is WILD… earthy, floral, and caramel-y. It’s like medicine that forgot to taste like a punishment.

Every batch of Manukora honey is tested for purity and MGO levels, and every jar has a scannable QR code that traces it right back to the hive.

Biohacking on a spoon? Get yours now to save up to 31% plus $25 worth of free gifts with the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook!

 

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

 

 

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

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

Notes:

1. Use code ESTIMA for 15% off

2. Use code ESTIMA20 for 20% off your first order

 

 

Mini Pause #86: Are Weighted Vests a Scam? Part 3

Posted on by stephanie-estima

Welcome to third instalment in our mini-series on weighted vests.

So far, we have covered Osteoporosis & Bone Health and VO2/Caloric Expenditure. Today, we're getting into strength and muscle growth.

If you think I got nerdy on the last two issues, buckle up Bettys, because there are some really important distinctions we need to talk about today!

WHY

Muscle grows when you repeatedly ask it to do harder work over time. End of story.

Said another way, muscle growth happens with more load, more reps at the same load, or more challenging variations that are near muscular failure. That's the core of progressive overload.

And **spoiler alert**, it's why you're not going to change your muscle strength or size just by wearing a weighted vest and going about your day. You need high tension, a long enough time frame, and the simulation of muscle failure. (PubMedPMC)

Insert sad face and violins playing in the background…

Look, I, too, wish I could just look at my glutes and have them grow, but unfortunately, it doesn't work that way. They won't grow unless I eat enough and put in the work to drive the signal (progressive overload) for them to grow.

So, are weighted vests useless for muscle building, then?

The short answer is no. The detailed answer is in the next section.

WHAT (the science says)

Weighted Vest Alone ≠ Strength Gains

In a 27-week randomized trial (n=62, age ~74), participants wore 0%, 3%, or 5% bodyweight vests for 2 hours/day, 4 days/week, with no required exercises.

The Result: No differences in knee strength, endurance, physical performance, or bone markers as compared to the control group who did not wear weighted vests.

The authors (correctly) concluded that the stimulus of just wearing a vest was below the threshold to build strength. PubMed

Where Vests Are Useful (inside a training program):

In a 12-week randomized pilot (community-dwelling older adults), everyone did the same home exercises and 30-min walks.

The vest group (wearing ~10% of their body weight) improved their scores on a 6-minute walk, 2-minute step, 30-second chair-rise, and select hip strength exercises more than those who exercised without a vest.

Caveat: It's important to note that these results are not solely attributed to the weighted vest. It was a function of strength training with extra load. Physical Activity and Health

Dr. Stephanie's Comments:

The vest alone is not going to grow your glutes, or anything for that matter. In order for vest wearing to have any impact on strength and hypertrophy (muscle growth), you've gotta lift those weights, baby.

In my opinion, the biggest program is that most women are not strength training through midlife. They might “think” they are strength training with their cute little 2 lb ankle weights, but this is not strength training. This is a side effect of the delicate marketing tactics aimed to get women to spend their hard-earned money on gadgets.

Women are trying. I see you out there! You're taking your hot girl walks. You're hitting the yoga and pilates classes. You're doing group exercise with 4000 lunges. But, my friends, this is not strength training. Muscle burn is not the same as muscle failure.

If you feel called out right now, before you hit send on an angry, please know I'm not calling you out. I am calling you all the way up.

Want glutes that leave the room 2 minutes after you do? You will have to lift in a way that causes your muscles to fail.

Now, for my ladies who are still intimidated by the iron in the gym (we'll work on this). Getting bulky won't happen by accident. Just because you drive a car doesn't mean you will accidentally become a Nascar driver, you know?

For those of you who are dealing with joint issues or an injury – take it slow. A vest can be a perfect bridge for you to increase the mechanical load that would not otherwise be there.

I actually LOVE wearing a weighted vest when I do pull-ups, push-ups, or even walking lunges and step-ups. These are great ways to make bodyweight exercises more challenging. Read the next section for some specific examples.

HOW

Lower Body (glutes/quads):

For all exercises below, load with a snug vest and add 1-2 lbs or 1-3 reps per set if you're ≥2 reps from failure across all sets. Stop a set when your form breaks:

  • Step-ups (box height at least mid-shin, but it can be at knee height or higher)
  • Split squats or Bulgarian split squats
  • Reverse or forward lunges
  • Wall-sit or squat holds (time-under-tension)

Upper Body:

For the exercises below, do your working sets at RPE 7-9/10 (keep 0-3 reps in reverse). That's the “near-failure” zone the literature points to for hypertrophy with a wide range of loads. PMC

  • Push-ups (these can be done elevated, like against a wall or countertop, on the floor, or even as a deficit)
  • Pull-ups or chin-ups (start with your own bodyweight and work up to a vest once you can do an unassisted pull-up)
  • Inverted rows (lower the bar over time, then add a vest)

You can also add a weighted vest to my LIFT program to increase the intensity of some of the moves, too!

NOW

This Week's 2-Day Bridge (30-40 min each):

Day A

  • Step-ups: 3×8-12 per side (vest up if 12 is too easy)
  • Push-ups: 4×6-12 (elevate your hands as needed and add a vest when 12 is too easy)
  • Split squats: 3×8-12 per side
  • Inverted rows: 3×8-12
  • Side plank: 2×30-45 seconds per side

Day B

  • Bulgarian split squats: 3×8-12 per leg (use a vest as you are able)
  • Chin-up or band-assist pull-down: 4×6-12 (add a vest once you pull your own bodyweight)
  • Reverse lunge: 3×8-12 per side
  • Deficit push-ups or dumbbell press: 3×8-12
  • Hip hinge (good-morning or RDL pattern unloaded): 3×10-15 (use a vest only if your back stays neutral)

How to progress each week:

  • On the lifts that felt easiest, add 1-2 reps somewhere or add ~1-2 lb to the vest.
  • Keep most sets near failure with crisp form.
  • After 6-8 weeks, step into a formal progressive program with barbells, dumbbells, or machines, OR keep advancing vest-loaded calisthenics if you're getting stronger. PubMed

P.S. If you're reading about weighted vests and feeling your best, I think you'd love LIFT. LIFT is my smart, progressive 4-day split that teaches women in midlife how to lift weights safely and strategically. The result? Better results, joints that support you into older age, and the confidence of building that strong body you've always wanted. Curious? Check out LIFT.

References for this issue

  • Greendale et al., 2000 (J Am Geriatr Soc): 27‑week vest‑only RCT (3–5% BW); no improvements in strength/performance—dose too low. PubMed
  • Schoenfeld, 2021 (PMC): Loading recommendations; hypertrophy across a range when near failure; practical 6–12 rep / ~60–80% 1RM lane. PMC
  • ACSM Position Stand, 2009: Progressive overload principles; novice hypertrophy loading/frequency; 2–10% load increases when reps exceed target. PubMed
  • Mierzwicki et al., 2019 (Phys Act & Health): Exercise + ~10% BW vest outperformed exercise alone on 6MWT, 2‑min step, chair‑rise and some hip strength. Physical Activity and Health

WHAT I LOVE THIS WEEK

The 600% GLP-1 Boost That Has Everyone Talking

Remember my recent podcast episode with Sarah Kennedy, all about Calocurb and how it naturally cranks up GLP-1 production by 600% The response has been incredible. So many of you have been asking follow-up questions about how something natural can be so powerful.

Here's what I keep coming back to: this is not some mysterious new compound.This is a patented extract from New Zealand hops that interacts with the bitter taste receptors you already have in your gut.

The science is surprisingly elegant. These receptors trigger your body's own appetite-suppressing hormone cascade (the same pathway those expensive prescription drugs target).

What's blowing my mind is the speed! Within an hour, you'll feel measurable appetite suppression and that “satisfied faster” feeling so many of you have been wanting. No waiting weeks to wonder if it's working. You actually feel the difference.

Several of you have already tried it, and the feedback is consistent: genuine appetite control that feels natural, not jittery or forced.

Still curious? Get 10% off with code DRSTEPHANIE at the official Calocurb website.¹


My Secret Morning Weapon for Next-Level Workouts

Ladies, can we talk about something that's completely transformed my morning routine? I've been using KetoneIQ before my early workouts, and honestly, the difference is remarkable.

Here's why I'm obsessed: I'm giving my body clean, immediate fuel through KetoneIQ's exogenous ketones. My muscles and brain put this fuel to work instantly. No digestion, no impending energy crash.

I take it about 15-20 minutes before I hit the weights. The mental clarity and sustained energy is unlike anything I've experienced. I'm not fading mid-workout or crawling to the coffee maker afterward. Just steady, focused energy that carries me through my entire session and well into my morning.

What I love most is how clean it feels. My workouts feel more intense, my recovery is better, and that post-workout brain fog? Completely gone.

KetoneIQ has become as essential to my morning routine as my workout clothes. It's the kind of consistent performance upgrade that makes you wonder how you ever trained without it. Give it a try by going to https://ketone.com/STEPHANIE to save 30% on your first-time subscription orders.²

Two Essentials That Changed Everything

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But here's what really sealed the deal: pairing AG1 with their Omega-3. 

Together, these two cover my foundational nutrition, so I can focus on the fun stuff, like enjoying my cappuccino without a dozen supplement pills staring at me. It's the kind of simple, effective routine that busy women like us desperately need.

The best part? You can try both without the usual commitment stress.

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

1 Calocurb ships within the USA and Canada (at an extra shipping cost). Customers from Australia and New Zealand can purchase Calocurb from www.calocurb.co.nz. The code works for all one-time, first orders. The code is not eligible for subscription orders. The standard delivery within the US is 3-6 working days, and shipping is free with any US order. A track & trace link will be provided via email once the order is placed.

2 For all info about Ketone-IQ international shipping and exclusions, kindly refer here. Dr. Stephanie's link is only valid for one-time use, offering 30% off your first subscription order. Customers will receive a free six-pack of Ketone-IQ on their 2nd month.

³AG1 ships internationally, except to Mexico. Link works for all orders.

 

Mini Pause #85: Are Weighted Vests a Scam? Part 2

Posted on by stephanie-estima

Last week I kicked off this mini-series in the Mini Pause about weighted vests. We dove into the bone density claims, or how weighted vests will supposedly support (or deplete, depending on who you ask) our bone health as we age.

(Didn't catch it? Want your friend to read it? Click here)

The internet loves to rage-bait us into yapping at each other, and weighted vests are just one of the most recent topics that have us arguing with each other.

Whether you're seeing more content from Team “Weighted Vests Grow My Glutes” or Team “Weighted Vests Are for Grifters,” I can bet you've seen some side of the polarized debate.

Well, friends, I want to re-welcome you to this little corner of the internet that reminds powerful women like you about nuance. 

As it turns out, weighted vests (and about a million other topics) aren't all that black and white. Let's get into it and chat about weighted vests and their cardiovascular claims. I've got some juicy, actionable takeaways for you.

WHAT (the science says)

So, yeah, weighted vests have some interesting benefits.

Immediate Effects (i.e., one walk):

Adding about 10-15% of your body weight with a vest makes your body work harder, even during a simple walk. On flat ground, you'll notice the biggest changes around that 15% body weight mark, but if you add an incline, even a lighter load makes a difference. Your breathing and heart rate go up in a healthy way, which means you're getting more bang for your buck on that walk.

Read the study from American Council on Exercise.

Longer-Term Effects (i.e., a 12-week program):

In a 12-week study with older adults, everyone did the same at-home exercise routine and walks. The only difference? One group wore weighted vests at 10% of their body weight.

They did 8 home exercises plus a 30-minute walk 3 times a week for the 12 weeks. The vested up group saw bigger improvements in walking distance, stamina, and leg strength compared to exercise alone.

Read the study in Physical Activity and Health.

Dr. Stephanie's Comments:

This makes sense. It's not rocket science. It's basic physics. When you add more weight, your body has to work harder. The extra effort means you burn more energy. It's why a lot of women will attribute weight loss from their hot girl weighted vest walks.

Even in the short studies we just talked about, researchers saw an immediate bump in oxygen use (VO₂) — a key marker of how hard the heart and lungs are working. If those changes showed up right away, it's reasonable that, over time, many women will experience stronger cardiovascular fitness and an easier path to weight loss when pairing a vest with regular cardio.

What We Don't Know (the Nuance)

So far, the research hasn't proven that simply walking with a weighted vest can make a long-term difference in your cardiovascular capacity. It seems that the addition of incline, faster pace, and intervals is important. American Council on Exercise

Dr. Stephanie's Thoughts:

Just because we don't have long-term studies yet doesn't mean there's no benefit. As I like to say, lack of evidence is not necessarily evidence of lack.

From what I've seen in myself and others, even short-term use gives your heart and lungs a nice bonus workout. If you keep those habits up over time, it's very reasonable to expect those benefits to carry over.

HOW

I like to think of a weighted vest as a “hill in a box.” I've mainly used them as a way to amp up the intensity of my walks. If you're feeling ambitious, you could even add one to your next date with a Stairmaster. It's a solid way to make a workout more challenging without changing much else.

Here's how I'd get started, based on the research:

  • How Often: 1-3x/week, on top of your usual movement
  • How Long: 20-40 minutes per session
  • How Heavy: Start at about 5% of your body weight (or less). If it feels smooth on your joints, start working toward 10%. (Physical Activity and Health)
  • Where to Go: On flat ground, you might need a bit more weight to notice a difference. On hills or a treadmill incline, go lighter. (American Council on Exercise)
  • What to Expect: Your heart rate and breathing will rise (that's a good thing!). If you have joint pain, high blood pressure, or pelvic floor issues, shorten your sessions and check in with your doctor before pushing further. (American Council on Exercise)
  • Form Tips: Keep your steps short, stand tall, and land softly. If you knees or feet complain, try reducing the weight or incline before cutting your time. (Medicine & Science in Sports & Exercise)

Weighted Vest Interval Playbook

Rotates these example exercises:

Beginner (20-25 minutes)

  • Warm up: 5 minutes easy (no vest or very light)
  • Main set: Alternate 2 minutes brisk walk + 2 minutes easy walk, repeat 6 times
  • Vest: Start with ~5% bodyweight
  • Cool down: 5 minutes easy

Intermediate (30-35 minutes)

  • Warm up: 6 minutes easy
  • Main set: Alternate 1.5 minutes hard + 1.5 minutes easy, repeat 8 times
  • Incline: 3-6% grade
  • Vest: 5-7.5% bodyweight
  • Cool down: 5 minutes easy

Advanced (35-40 minutes)

  • Warm up: 8 minutes easy
  • Main set: Alternate 3 minutes steady, strong pace + 2 minutes easy, repeat 5 times
  • Incline: 4-8% grade
  • Vest: 7.5-10% bodyweight
  • Cool down: 5 minutes easy

Rule of thumb: Push hard enough that it feels like a 6-8/10 effort (breathing heavy but not gasping). Always back off if your joints feel sore or your landings get jarring.

NOW

Here's your assignment for the week:

  • Pick your load: If you're new to vests, start at ~5% BW for 2-3 sessions, then reassess. (American Council on Exercise)
  • Slot one workout: This week, schedule one 25-minute beginner weighted vest interval (above).

References for this issue

  • PubMed (Puthoff et al., 2006): Weighted vests ↑ VO₂, relative intensity, and ground‑reaction forces during walking. PubMed
  • ACE/UNM graded walking study (full report PDF): VO₂ and %APHRM rise with 10–15% BW, stronger with incline; nuanced RPE response. EACE Fitness
  • ACE summary article: Practical overview—15% BW needed to raise VO₂ on flat, smaller loads work with incline. ACE Fitness
  • Physical Activity and Health (Mierzwicki, 2019): 12‑week RCT—adding a 10% BW vest to a shared exercise + walking program improved 6MWT, 2‑min step, and chair‑rise vs control; Physical Activity and Health

WHAT I LOVE THIS WEEK

Beyond Smoothies: My Creative Kitchen Secret for Protein

I used to think protein powder was just for post-workout shakes, until I found Equip Foods Prime Protein. It's made with only 3 ingredients: grass-fed beef, cocoa powder, and stevia. You get clean, complete protein without the fillers and chemicals.

It's SO versatile. Unlike most powders, it actually bakes beautifully. No dry, crusty treats here. I sneak it into everything, from chocolate protein oats to cheesecakes, muffins, and even my morning coffee for a frothy latte. Tastes like dessert, fuels like real food. (Grab some of my favourite recipes here.)

The benefits keep coming. It delivers all nine essential amino acids plus collage and gelatin to support strong muscles, healthy joints, glowing skin, and better gut health.

What more could a busy woman want?

Try some for yourself at https://www.equipfoods.com/ and use code BETTER for 20% off your order.¹


The Stress Shield Every Midlife Woman Needs

Stress hits harder in midlife. We're managing careers, family chaos, and the hormonal shifts of perimenopause, and our nervous systems are working overtime.

Here's the kicker: Up to 80% of us are already deficient in magnesium, our body's natural stress shield. That deficiency gets worse under stress, creating a brutal cycle of anxiety, poor sleep, and burnout.

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

1 Equip ships everywhere! Shipping times are variable based on location. Code BETTER works on first-time orders or first subscriptions (unless a special sale is going on). Terms and conditions may apply.

2 Here's the list of countries BIOoptimizers currently ships to. **NOTE: Canada is NOT on the list! Code can be used multiple times. Terms and conditions may apply.

Mini Pause #84: Are Weighted Vests a Scam? Part 1

Posted on by stephanie-estima

Lots of noise recently on social media about weighted vests and if they are actually doing anything.

The noise is often drummed up from what I like to call EBITs (evidence based internet trolls) who have no clinical experience, have never dealt with the general public, and if there is no RCT, then did it even happen bruh?

As is in most cases, there are a lot of papers to review, think on, and apply critical thinking on how it applies to everyday life. Lucky for you this is my favorite way to spend an evening after I crush it on Duolingo.

We are going to examine claim by claim over the next few weeks some of evidence for and evidence against weighted vests.

Vests are not magic, but they can be a tool of amplification in several scenarios.
Today we are going to look at the impact of weight vests on bone mineral density and if it has osteogenic (bone promoting) properties.

WHY

Lots of social media influencers and lifestyle accounts flaunting weighted vests as the solution to bone mineral loss in perimenopause.

More bones without barbells? Oooooo enticing. Especially for women in midlife who for whatever reason are not following a strength training program with progressive overload.

But here’s the truth:

  • Bone adapts to load magnitude and, crucially, rate (how quickly the load hits).
  • Light extra mass while strolling rarely reaches an osteogenic threshold, which explains why research looking at weighted vest only for walks does not show a positive outcome.
  • In contrast, jumping + a vest adds both magnitude and high loading rate at the hip—the combination that produced long‑term maintenance of hip BMD in the 5‑year program. PubMedOSU Extension Service

WHAT

1) Bone Mineral Density (BMD) / Osteoporosis

Study 1: Vest alone (daily wear / walking):

  • Design: 27‑week randomized trial, 62 community‑dwelling older adults.
  • Weighted Vest “Dose”: 0% (control) vs 3% or 5% body‑weight vests, prescribed 2 h/day, 4 days/week; no mandated exercises.
  • Result: No improvement in strength, performance, or bone turnover markers vs control. Authors concluded the loading dose was insufficient to stimulate bone. PubMed

Dr. Stephanie’s comments: Totally makes sense. First of all 27 weeks is insufficient to see remodelling of bone (the average bone turnover is around 2 years, which slows as we age). And the frequency (2h/daily) and amplitude (3-5% of body weight) are insufficient to really move the needle.

Study 2: Weighted Vests during intentional weight loss:

  • Design: 12‑month RCT, 150 older adults with obesity aiming for ~10% weight loss.
  • Dose: Diet alone vs diet + daily weighted‑vest (self‑reported 7.1 h/day, vest weight adjusted to replace on average ~78% of lost weight) vs diet + progressive resistance training.
  • Result: All groups lost hip bone; neither the vest nor resistance training prevented hip BMD loss in this context. PMC

Dr. Stephanie’s commentary: the timeline is better here (albeit still too short, and this study tells us what we already know – a prolonged caloric deficit takes away from the whole body. Oh wouldn’t it be so much better if we could only select the adipose tissue to shrink in a deficit! Sadly, not so. Any type of prolonged dieting will see loss of ALL weight – fat mass, muscle mass, and in this case organ mass in the form of bone as well. This is why I strongly believe perimenopausal women should not be on any kind of prolonged caloric restriction. Period.

Study 3: Vest + impact training:

  • Design: 5‑year community program in postmenopausal women using weighted‑vest lower‑body resistance + jump training (≈3 sessions/week, 32 weeks/year).
  • Result: Exercisers maintained hip BMD while controls lost ~3–4% over 5 years. Reported changes: femoral neck +1.54% vs −4.43%; trochanter −0.24% vs −3.43%; total hip −0.82% vs −3.80%. Program specifics: average ≈52 jumps/session and ~11 lb vest, with >83% adherence. OSU Extension Service+1

Dr. Stephanie’s comments: Ooooooo now this is exciting. A trial that is long enough to see actual bone remodeling (5 years) AND they paired the weighted vest with jump training! Remember IMPACT + TIME is the magic in remodelling bone. This hits both of those marks. Of interest is to note the monster 1.54% change in femoral neck (an area very susceptible to fracture in old age) compared with a -4% change in controls who were still exercising. This is bankable benefits for weight vest use.

HOW (to use a vest if your goal is hip-bone benefits)

Use the vest during targeted impact or lower‑body loading, not as an all‑day accessory.

Here is a practical template inspired by the 5‑year study (to adapt for YOU, don’t copy it exactly):

  • Frequency: 3 sessions/week, aim for ~52 weeks/year of consistency.
  • Start unweighted: Learn soft, quiet landings (mini‑squat jumps, step‑offs to gentle hops).
  • Progressive loading: Add the vest gradually in 1–2 lb steps, staying well within comfort; many programs keep total vest mass well under 10% body weight at first.
  • Volume target (build over weeks): 30–60 total jumps/session (e.g., sets of 6–10), with full recovery and high‑quality landings.
  • Session mix: Short jump sets + lower‑body strength (squats to chair, step‑ups, hip hinges), wearing the vest for sets if tolerated.
  • Hip focus: Forward and multidirectional jumps from a very low height; avoid depth jumps or plyos that feel “hard” on knees/feet.
  • Stop criteria: Any sharp pain, pelvic floor symptoms, or soreness that lingers >48 hours → reduce dose or pause and reassess.(Program dose and adherence details drawn from the 5‑year vest‑plus‑jumping research; community program description via OSU Extension’s Better Bones & Balance.) OSU Extension Service+1

What not to expect:

  • Walking with a light vest (a few hours/week) is unlikely to move hip BMD. That exact strategy failed in a controlled trial. PubMed
  • During active weight loss, a vest alone or standard resistance training may not protect the hip. If you’re dieting, talk with your clinician about bone‑supportive nutrition (calcium, vitamin D, protein) and whether supervised, higher‑impact options are appropriate for you. PMC

Safety notes:
If you have diagnosed osteoporosis, prior fragility fracture, significant knee/hip/foot pain, hypertension, or pelvic floor concerns, seek personalized clearance and coaching before adding impact. Consider building a base with strength and balance training first.

NOW (put it into practice this week)

  • Check your context: Are you currently losing weight? If yes, know the hip may still lose bone so plan your nutrition + training with a pro. PMC
  • Pick your tool: A snug, comfortable vest you can micro‑load (small removable weights). Start light.
  • Try a 6‑week primer:

    – Weeks 1–2: 2–3×/week, 20 mini‑jumps total/session, no vest.
    – Weeks 3–4: Add 2–4 lb vest, 30 jumps/session (sets of 6–8).
    – Weeks 5–6: 40–50 jumps/session, consider +1–2 lb if fully comfortable.
    – Keep all landings soft; stop if anything hurts.
    (Progression concept derived from the long‑term vest‑plus‑jumping model; adjust to your capacity.) OSU Extension Service

References for this issue

  • Greendale GA et al. J Am Geriatr Soc (2000): Vest‑only RCT, no strength/performance/bone‑marker benefit at low dose. PubMed
  • Beavers KM et al. JAMA Netw Open (2025): During weight loss, neither daily weighted vests nor progressive resistance training prevented hip bone loss. PMC
  • Snow CM et al. J Gerontol A Med Sci (2000): 5‑year vest‑plus‑jumping maintained hip BMD vs 3–4% loss in controls; ~52 jumps/session, ~11 lb vests, high adherence. OSU Extension Service+1
  • OSU Extension: Better Bones & Balance® program overview (impact + strength + balance; often with vests). OSU Extension Service

WHAT I LOVE THIS WEEK

Transform Your Daily Hydration Ritual with Pique's Deep Hydration Protocol

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The Sleep System That Saved My Marriage (And My Sanity)

I'll be brutally honest, perimenopause was destroying my sleep and my marriage. It got to the point that my husband and I went through a sleep divorce and were sleeping in separate beds. The thing that saved us from our sleep divorce? Eight Sleep's Pod 5 Ultra: dual-zone temperature control lets us each sleep at our perfect temperature in the same bed. The hydro-powered blanket provides full-body cooling that actually works for hot flashes. Studies show 27% better deep sleep, and I can confirm it's life-changing. We're both sleeping through the night again, and our relationship is stronger than ever. Sometimes the best marriage counseling comes in the form of better sleep. Try it out for yourself at eightsleep.com/drstephanie and use code DRSTEPHANIE for $350 off your Pod 5 Ultra.

Hydration Game-Changer for Midlife Women

Are you a busy woman juggling career, family, and your own health, feeling like you’re running on empty? Back-to-back meetings, managing teenagers, squeezing in workouts, and feeling constantly tired despite drinking gallons of water? The culprit may be electrolyte depletion. When we're stressed and moving nonstop, we lose sodium faster than we can replace it, causing fatigue, brain fog, and those afternoon crashes. LMNT solves this puzzle. This zero-sugar electrolyte mix delivers 1000mg of sodium, based on research showing we need 2-3x government recommendations for optimal function. No artificial ingredients, just pure electrolytes that actually work. Now I start every morning with LMNT and stay sharp through my busiest days. It's the difference between surviving midlife and thriving through it. Try it out for yourself and receive a free sample pack with any order at drinklmnt.com/drstephanie.2

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

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2 Offer only available to US customers. Free Shipping on all orders. Terms and conditions may apply.

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.

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

Posted on by stephanie-estima

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

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

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

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

WHY

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

I’m so down for that!!

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

 

WHAT 

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

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

HOW

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

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

 

NOW

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

 

 

WHAT I RECOMMEND

My Morning Game-Changer: AG1 Next Gen

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

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

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

Why I'm Obsessed with My Peluvas

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

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

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

 

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

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

Posted on by stephanie-estima

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

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

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

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

WHY

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

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

 

WHAT 

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

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

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

HOW

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

 

NOW

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

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

 

 

WHAT I RECOMMEND

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

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

LMNT’s Lemonade Salts

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

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

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

Qualia Senolytic

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

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

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

 

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

Mini Pause #72: Resting For Gains: It’s Not Lazy OR Optional

Posted on by stephanie-estima

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

Proper recovery isn't lazy, and it certainly isn’t optional—it's essential for women in perimenopause and menopause. Especially if you are chasing muscle. Understanding muscle repair and prioritizing rest will help you train smarter, harder, and healthier over time.

I find this is often the final piece to a woman really coming home to herself. We get SO excited about making gainz at the gym, getting all the pilates classes in, and punching out our HIIT. These are all incredible for your body. But… the key to feeling good in your skin?

REST.

WHY

Many women naturally resist rest and recovery, which is driven by a societal mindset of constant productivity.

The belief that our worth is tied to and dictated by our to-do list, how clean our house is, and that more effort and less downtime equals better results is deeply embedded. Still, it’s fundamentally flawed and serves only to keep muscle gains and your dream body a goal just beyond your reach.

Embracing rest and recovery allows your muscles, mind, and body to heal, adapt, and strengthen, enabling greater progress and preventing burnout.

WHAT 

For my Medium and Dark Roast Bettys who need to understand WHY they need to rest (I see you!), here’s how recovery works at a more granular level. It is my hope that understanding this will transform how you approach your training.

The Physiology of Muscle Repair:

  • Mechanical Tension & Inflammation:

    • When you lift weights and subject your muscles to enough tension, this triggers an adaptive inflammatory response—your body's natural repair system that makes the muscle stronger and bigger.

  • Cellular Cleanup & Repair:

    • Inflammation signals immune cells (like macrophages and neutrophils) to remove damaged tissue. Imagine Pac-Man going around and cleaning up all the pellets!

      • For my Dark Roast Bettys, this process is called “autophagy.” Muscle repair is one of the most effective ways we can naturally induce cellular cleanup in the body.

    • Satellite cells (muscle stem cells) are activated, multiply, and fuse with damaged muscle fibers, increasing muscle size and strength.

  • Protein Synthesis:

    • Proper nutrition, particularly protein, fuels muscle protein synthesis. This is when your body rebuilds and strengthen muscle fibers, making them more resilient.

  • Strengthening & Adaptation:

    • Repaired muscle fibers grow stronger, allowing for progressively heavier loads and greater endurance during your next session.

Why Rest Matters Psychologically:

  • Women often grapple with guilt or anxiety around rest, fearing it signifies laziness, worth, or lost progress. I get it— the whole world has hung our value around who we can help and how much we can do. However, you need to figure out what pace works for YOU and come to terms with the idea that you cannot grow muscle if your muscles never have a chance to remodel and rest in the ways I described above.
  • When we take a day (or two or three) off from training, we give ourselves the opportunity to miss it. Remember the saying “absence makes the heart grow fonder?” There is no better place to apply this than to a training plan. After a day or two off, you’ll be foaming at the mouth to get back at it.

Recovery is precisely where progress and growth happen. Without rest, muscles remain damaged, cortisol (stress hormone) levels remain elevated, and performance stagnates.

HOW

From simple to advanced, choose recovery methods that align with your lifestyle:

Simple (and free!) Recovery Practices:

  • Sleep: Aim for 7–9 hours nightly. Sleep profoundly influences muscle repair and hormone regulation.
  • Hydration & Nutrition: Prioritize hydration and protein-rich meals, especially post-training.
  • Walking & Gentle Movement: Low-impact movement boosts blood flow, delivering nutrients and oxygen to muscles.

Intermediate (and mostly free!) Practices:

  • Foam Rolling & Stretching: Releases muscle tension, improves flexibility, and enhances blood flow.
    • Visit my Amazon Storefront fitness section and check out the foam roller and yoga wheel.
  • Mindfulness & Meditation: Lowers stress, reduces cortisol, and enhances mental clarity for optimal physical recovery.
  • Contrast Showers: Alternating hot and cold water helps boost circulation and reduce inflammation.

Advanced Practices (will require investment):

  • Sauna & Cold Plunges: Heat therapy boosts growth hormone and reduces inflammation, while cold immersion reduces muscle soreness and enhances recovery.
    • Check out the infrared sauna models (I love my mPulse!) at Sunlighten and use code DRSTEPHANIE to get an exclusive discount.
  • Massage Therapy: Professional massage can break down adhesions, reduce soreness, and improve recovery speed.
  • Red Light Therapy: Enhances mitochondrial function, reduces inflammation, and speeds muscle recovery.
    • Check out my favorite red light panels at BON CHARGE and use code DRSTEPHANIE to get 15% off any size.

NOW

➡️ Choose one new recovery practice this week. Notice the improvement in how you feel physically and mentally during your next workout. Remember, rest isn't passive—it's a proactive step toward strength, health, and sustainable progress.

➡️ You deserve to recover just as hard as you train. Queens rest. They don’t run themselves into the ground just for the sake of doing so.

➡️ Let rest fuel your strength.

What I Recommend

HOW TO RETHINK YOUR PROTEIN GAME FOR FASTER, BETTER RESULTS

Most women in midlife recognize the need for more protein, but often lack guidance on how to incorporate it into their diet in a way that supports their changing metabolism, energy levels, hormones, and body composition.

Spoiler alert! It’s not just about piling on more chicken breast or counting grams. It’s crucial to understand protein efficiency—and why not all sources are created equal, especially as estrogen levels begin to decline.

If you’re aiming to build strength, stay lean, and feel radiant in your 40s, 50s, and beyond, there’s one source of protein I’m obsessing over lately that checks every box: it’s ultra-lean, insanely nutrient-dense, and comes with a surprising list of benefits for your mood, skin, metabolism, and even hormone support.

Bonus? It’s ethically harvested and helps restore a fragile ecosystem. Curious yet? You should be! → Read my new article to learn about this terrific protein source and how to use it to your advantage.

(And for my impatient Bettys, go directly HERE to get this goodness for yourself.)

ORAL PEPTIDES CAN TRANSFORM YOUR MIDLIFE WELLNESS

Have you explored oral peptides yet? I’ve tried LvlUp Health products over the past few months and found their innovative formulations to be particularly effective, especially BPC-157.

  • Start your day with BPC-157 to support gut health and reduce inflammation—two common midlife concerns.

  • For cognitive clarity during those “brain fog” moments, the NAD+ formula helps revitalize cellular energy production.

  • And for longevity, the Glutathione complex is the ultimate antioxidant support when your body needs extra defense against aging.

These science-backed solutions work synergistically with your body's natural processes, no needles required! Visit lvluphealth.com/DRSTEPHANIE and use code DRSTEPHANIE to save 15% off the formulas that are right for you.

FEELING WIRED, TIRED, OR MOODY? THIS DEVICE CHANGES EVERYTHING.

You’ve heard me say I’m nerdy about science and am all in on geeky magic. That’s why I love the Apollo device; it’s the best of both! It has the proven ability to quickly put your body into a deep meditative state, without requiring you to meditate or carve out additional time for relaxation. You can use it anywhere, at any time.

Simply strap the Apollo to your wrist or ankle and go about your regular routine—working, working out, doing chores, being a Mom taxi, cooking dinner, getting your busy mind to fall asleep, and so on.

The device’s gentle, inaudible frequencies will “switch” your vagus nerve on and guide your body into parasympathetic recovery mode, helping you wake up, focus in, calm down, and doze off. Learn more at https://apolloneuro.com/drstephanie and use code DRSTEPHANIE60 to receive a $60 discount.

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

Mini Pause #70: Pilates vs. Strength Training

Posted on by stephanie-estima

Feeling the Burn vs. Mechanical Failure—Know the Difference

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

“Feeling the burn” during exercise isn't necessarily a sign you've effectively challenged your muscles to stimulate strength or hypertrophy gains.

True muscle growth and strength improvement often require reaching mechanical failure, which differs notably from the burning sensation commonly experienced during exercises like Pilates.

And before you throw tomatoes at me, I do Pilates 2-3 times a week and I love it. I feel happy, calm, and centered after each session. But I am, in no way, under the hallucination that it builds muscle.

WHY THIS MATTERS

For women over 40, understanding the difference between muscle fatigue (the burn) and mechanical failure ensures effective workouts that build strength, preserve muscle mass, and support healthy aging.

Perimenopausal and menopausal women should have a primary goal of building good quality muscle mass in midlife—for mobility, for metabolic health, and to drive up production of testosterone and estrogens.

WHAT YOU NEED TO KNOW

  • Feeling the Burn (Muscle Fatigue): This sensation, typically felt in high-repetition, low-resistance activities like Pilates, results from lactic acid accumulation and metabolic stress in the muscles.When muscles perform repeated contractions, oxygen supply can struggle to keep pace with energy demands, leading to anaerobic energy production. This process results in the creation of lactic acid, contributing to muscle acidity and that familiar burning sensation.Metabolic stress also occurs due to the buildup of various metabolic by-products, intensifying the sense of fatigue and encouraging muscular endurance adaptations rather than significant hypertrophy. It indicates endurance work rather than maximal strength building.
  • Mechanical Failure (Strength Training): Occurs when your muscles cannot complete another repetition due to reaching their maximal capability, typically with heavier resistance. At this point, the muscle fibers have undergone maximal mechanical stress, causing microscopic tears. In response, the body initiates a repair process involving protein synthesis and muscle cell growth, known as hypertrophy.This adaptive mechanism increases muscle strength, size, and overall functional capacity, enabling greater resilience and power in subsequent workouts.
  • Pilates vs. Strength Training: Pilates is excellent for core stability, pelvic floor health, flexibility, posture, and endurance, but typically doesn't challenge muscles to mechanical failure.Strength training with progressively heavier weights and fewer reps is crucial for muscle preservation, bone health, and strength gains in women over 40.

HOW PILATES & STRENGTH TRAINING WORK DIFFERENTLY

  • Pilates Mechanism: Pilates improves core strength and pelvic floor health primarily through sustained muscle engagement and controlled movements. These exercises activate deep stabilizing muscles, promoting endurance, neuromuscular control, and improved muscular coordination without typically causing significant hypertrophy.
  • Strength Training Mechanism: Strength training drives muscular hypertrophy (aka more muscle) by creating microscopic tears in muscle fibers through mechanical tension and progressive overload by lifting heavy weights. The body repairs and rebuilds these fibers during recovery, resulting in stronger, larger muscles. This anabolic process significantly enhances muscle mass, strength, and metabolic health.

HOW TO TRAIN EFFECTIVELY

  • Incorporate Strength Training: Regularly include resistance exercises with weights that challenge your muscles within 1-3 reps of failure.
  • Balance Your Routine: Combine Pilates or similar endurance-focused activities with traditional strength exercises for comprehensive fitness. I am currently doing Pilates 2-3 times a week (as my schedule permits!)

NOW, YOUR NEXT STEPS

➡️ Assess Your Current Workouts: Are you mainly feeling the burn or genuinely approaching or even reaching mechanical failure?  Muscle failure is hard. You start with a full range of motion, but at some point, you are reduced to a very limited range of motion, which you are unable to do at the same speed as before.

➡️ Adjust Your Approach: Gradually increase resistance, volume, or sets in your strength workouts by using the principles of progressive overload (See Mini Pause #44 and Mini Pause #10 for reference.)

➡️ Stay Balanced: Keep Pilates as a complement to your overall fitness regimen.  I find Pilates has improved my core and pelvic floor health significantly, and it is another way I work on my posture.

What I Recommend

Mitochondrial Support: The Missing Link in Your Menopausal Wellness

Struggling with midlife fatigue and muscle weakness? Your mitochondria—cellular powerhouses that produce energy—may need support.

In my latest article, I explore how declining mitochondrial function affects women during menopause and how a breakthrough compound called Urolithin A can help revitalize these tiny energy factories. Plus, discover an exclusive discount from Timeline Nutrition for my readers! Read the full article to energize your menopausal journey here.

Walk This Way: Easily Up Your Fitness with a Walking Pad & Minimalist Shoes

WALKINGPAD: If you can’t always go outside for your daily walks, a walking treadmill is a great way to get in your steps. I walk on my WalkingPad during team meetings, when I'm prepping for a podcast, when I'm planning out my week, after lunch, and to recover from intense training.

Bonus features? It's quiet, it folds away when I'm not using it, and I can control it from my phone.

Visit https://www.walkingpad.com/DRSTEPHANIE and use code DRSTEPHANIE to get 30% off selected collections (WalkingPad Under Desk Treadmill & WalkingPad Great Running Treadmill) with a minimum purchase of USD300 required.

PELUVA: I’ve become a fan of Peluva because these low-profile shoes are designed to let feet be feet. Your toes get the space they actually need to help you ambulate properly. The design also allows for proprioception and retraining of the toe and ankle mortise. Peluva delivers comfort, function, and style so you can relax, realign, and strengthen your feet to build health with every step.

Visit https://peluva.com/DRSTEPHANIE and use code DRSTEPHANIE to get 10% off any style.

More Midlife Walking Benefits:

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