TL;DR (Too Long; Didn't Read)
“Question of the Week” takes the top spot this week. I’m sharing my mainstay supplement list! See the “HOW” section for how I divide these up throughout the day.
WHY
I’ve built this Mini Pause issue around consistent questions I get from my Bettys about supplements, such as: What is your daily supplement routine? What are your everyday go-to supplements? What are some non-negotiables?
I wanted to answer these for my regular newsletter subscribers – YOU!
WHAT
In perimenopause, we want to be setting ourselves up for success to recover well from our lifting sessions, help replenish lost minerals, sleep well, and protect our heart. This combination of supplements complements my diet well and isn’t overly intrusive. I bring most of these when I travel, as well.
I’m giving you direct links; some with built-in discounts, others with codes for discounts. Start exploring!
- AG1 Greens
- Beam Minerals Humic & Fulvic Complexes
- Use code DRSTEPHANIE for 20% off
- BiOptimizers Magnesium Breakthrough, up to 500 mg
- BodyBio Omega + 2g daily
- Use code DRSTEPHANIE for 15% off
- Equip Foods Complete Collagen
- Use code DRSTEPHANIE for 15% off
- Equip Foods Colostrum Gummies
- Use code DRSTEPHANIE for 15% off
- Equip Foods Prime Protein
- Use code DRSTEPHANIE for 15% off
- LMNT electrolytes (Current obsession is watermelon with mint from my garden.)
- mindbodygreen brain guard+
- Use code DRSTEPHANIE for 15% off
- mindbodygreen creatine+ with taurine
- Use code DRSTEPHANIE for 15% off
- mindbodygreen grass-fed whey protein isolate+ in chocolate
- Use code DRSTEPHANIE for 15% off
- mindbodygreen vitamin D3 potency+ 5000 IU daily
- Use code DRSTEPHANIE for 15% off
- Mitopure Urolithin A
- Use code DRSTEPHANIE for 10% off
- Qualia NAD+
- Use code DRSTEPHANIE for 15% off
- Qualia Night
- Use code STEPHANIE for 15% off
HOW
First, every Sunday I replenish my supplement organizer. It’s just so efficient and I don't have to rummage in my supplement cupboard to find what I’m looking for.
Morning (Goal: Replenish lost vitamins & minerals overnight)
- 1 scoop of AG1 Greens in water
- Humic & fulvic shots of Beam Minerals
With Coffee (Goal: Collagen benefits & tasty coffee!)
- 1 scoop of Equip Foods Complete Collagen in Chocolate
Preworkout (Goal: Energy & performance)
- 1 scoop of Equip Foods Prime Protein + Oatmeal (or any of the protein powders that are a good fit for you in my Health Toolkit)
- 1g of Body Bio Omega 3
- 5000 IU of mbg vitamin D3 potency+
- 5g of mbg creatine + taurine
- 2 capsules of Qualia NAD+
With Breakfast (Goal: Refuel & prepping my brain for a day of work)
- 2 capsules of Mitopure Urolithin A
- 2 capsules of mbg brain guard+
- 2 Equip Foods Colostrum Gummies
At Night (Goal: Wind down & reduce stress)
- 3 capsules of Qualia Night
- 1-2 capsules of BiOptimizers Magnesium Breakthrough, up to 500 mg
I sip on LMNT throughout the day.
NOW
You certainly don’t need to do all of this, but if you’re not already, here is a list of the absolute bare-minimum essentials I feel you should be taking daily:
- Beam Minerals
- BiOptimizers Magnesium Breakthrough
- BodyBio Omega 3
- Equip Foods Prime Protein & Complete Collagen
- mbg creatine+ with taurine
- mbg vitamin D3 potency+
After you get into the habit of taking these regularly, you can decide whether you want to add more.
More Supplement Choices
You’ll also want to visit my online Health Toolkit for descriptions, discounts, and links to other supplements and wellness products I use and recommend. You’ll find essential amino acids, fatty acids, spermidine for anti-aging, energy boosts, and more. Choose from three categories: “I still have a regular cycle.”; “I’m in perimenopause.”; or “I’m in menopause.”
What I Recommend
Eight Sleep
Perimenopause changes often bring big sleep challenges – you may have trouble getting to sleep and staying asleep, and with hot flashes and night sweats, you can be wondering where your precious rest has gone and if you’ll ever get it back.
I used to think I was a good sleeper until I got an Eight Sleep Pod mattress cover. But I didn’t realize how much I was tossing and turning, feeling like I was overheating under my duvet, and then freezing because I had thrown it off. This would repeat throughout the night.
The Eight Sleep Pod 4 Ultra changes everything about midlife sleep and can improve the quality of your sleep dramatically. The pod cools down (up to 20 degrees below room temperature!) or warms up each side of your bed separately. And it elevates your head, which is important for women in peri or meno who tend to develop snoring.
The Eight Sleep app monitors your snoring, as well as sleep quality through your sleep stages and your heart rate variability. My HRV has gone up by 30 points since using the Eight Sleep Pod – something that I never thought was possible and now, I’m so well-rested!
- Learn more about Eight Sleep’s technology in this article.
- Visit eightsleep.com/DRSTEPHANIE and use code DRSTEPHANIE to get a special discount of $350 off the Pod 4 Ultra.
P.S.
FREE Super Fertility Summit
I’m pleased to be one of the featured guests on the upcoming Super Fertility Summit hosted by fertility expert Dr. Cleopatra Kamperveen. No matter what age you’re starting or continuing your family, there are ways you can get and keep yourself in optimal health along your reproductive journey. At this summit, you learn science-based and holistic strategies to prepare your body and mind for pre-pregnancy, pregnancy, and post-partum. Secure your spot now to this FREE event.
Requesting Input from the Bettyverse! We're midway through the year with this newsletter and I'd love to hear if you find the information valuable and how you're using it. Also, what topics would you like to know more about, focus on, or have me dig up research on? Send your thoughts and ideas to support@drstephanieestima.com.
Got a Question? I’ll be answering your questions every week right here in the Mini Pause! Let me know what’s on your mind. I’ll be checking for both questions and feedback at support@drstephanieestima.com.