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

Posted on by stephanie-estima

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

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

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

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

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

WHY

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

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

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

WHAT 

How Hair Actually Grows (and Falls Out)

Your hair goes through three main phases:

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

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

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

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

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

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

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

 

HOW

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

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

NOW

What To Do Next (AKA Your Hair Rescue Plan)

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

WHAT I RECOMMEND

OneSkin OS-01 Body  

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

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

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

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

 

Strengthen Your Foundation with Peluva 

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

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

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

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

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

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

Mini Pause #74: Sports for Longevity

Posted on by stephanie-estima

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

I am all about a life well-lived.

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

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

WHY

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

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

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

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

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

  • Aerobic exercise
  • Coordination
  • Strength
  • And social interaction

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

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

WHAT 

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

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

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

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

Cross-Country Skiing:

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

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

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

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

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

 

HOW

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

For Racquet Sports Training:

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

Cross-Country Skiing Training:

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

NOW

Your easiest 3 next steps:

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

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

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

 

WHAT I RECOMMEND

Red Light Therapy for Face & Neck 

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

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

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

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

 

Maui Nui Venison Snacks

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

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

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

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

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

 

LMNT's Lemonade Salt

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

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

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

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

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

 

 

 

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

Mini Pause #73: Pelvic Floor Health in Midlife

Posted on by stephanie-estima

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

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

WHY

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

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

WHAT 

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

HOW

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

NOW

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

What I Recommend

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

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

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

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

 

MassZymes

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

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

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

 

AG1 Big Update Alert!

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

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

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

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

 

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

Mini Pause #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!