Mini Pause #27: Supplements For Performance, Recovery & Brain Health

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!

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.

Mini Pause #23: Meals, Muscle, Mindset & (Peri)Menopause

Hello my Bettys!

For the past 22 weeks, I’ve delivered this weekly newsletter to you filled with educational content and actionable strategies for your meals, muscle, and mindset. I’ve also included recommendations for items that put the focus on your energy, body and brain with new ways to reach your health goals. And it’s been my absolute pleasure to answer your direct questions. Keep them coming!

This weekend, I’m speaking on two stages at Europe’s Health Optimisation Summit about Cycle Syncing and Menopause. So instead of my usual article, I’m giving you a bevy of resources to dive into.

  • Missed any of the first 22 issues of Mini Pause? Read past issues here.
  • Need to catch up on the Better! podcast episodes? Listen here.
    • The June podcast lineup is all about mindset (just as essential as your meals & muscle) with four amazing guests: Dr. Emma Seppälä on personal sovereignty; Africa Brooke on self-expression; Danielle Bayard Jackson on women’s relationships; and Stephanie Harrison on finding happiness.
  • Want a customized podcast playlist based on your health goals? Take a short quiz here.
  • Prefer your Better! podcasts on video? Watch here (and please subscribe!).
  • Intrigued by the supplements, devices, and products I use in my daily routine? Explore the Health Toolkit here.
  • Check out what I’m doing day to day on Instagram here.

DID YOU KNOW?

In addition to speaking engagements, I’m invited to share my expertise with other podcast audiences. I love being able to do this and reach even more women! Here are a few of the conversations I’ve had recently about women’s health.

Biohacking Bestie with Aggie Lal: Cycle Syncing for Weight Loss, Boosting Your Metabolism, and the Dangers of Calorie Restriction (What Every Woman Should Know) Listen

Ancient Health Podcast by Dr. Josh Axe (hosted by Courtney Bursich): Empower Your Hormones: Dr. Estima’s Guide to Female Health Listen

Passion Struck with John R. Miles: Deciphering the Language of Symptoms Listen

The Optimal Body with Dr. Jen Fraboni & Dr. Dom Fraboni: Improve Your Metabolism; Body Composition; and Pain During Menopause and Beyond Listen

Coming Soon! A Premium Membership Subscription

It’s my mission to remove information overwhelm for you. So, I’m carefully curating resources designed with actionable steps that help you achieve real and lasting results in the new Premium Membership Subscription. For example:

  • Private “Ask Me Anything” episodes based on your most important and pressing questions.
  • Early and ad-free access to the weekly Better! podcasts. I go deep into my own process for living my best geeky goddess life in my mid-40’s and how you can, too!
  • A downloadable action guide for each podcast episode in either “light,” “medium,” or “dark” roast versions, including key topic points, conversation takeaways, helpful links, and more.
  • My insights from the guest discussion coupled with recommendations you can use to build habits and routines that support your goals.
  • Surprise guests and solo shows only for members.
  • Exclusive content beyond the podcast episodes.

Since you’re already getting the Mini Pause newsletter, you’ll be the first to know when the membership opens. I can’t wait to bring this new option into the Bettyverse for you!

WHAT’S ON YOUR MIND?

Send your topic ideas, feedback, and suggestions to support@drstephanieestima.com.

What I Recommend

Estrogen, a key hormone that declines during menopause, significantly impacts the nervous system. This decline can lead to heightened stress responses and disrupted sleep patterns. It’s not just about feeling stressed or tired; these changes can exacerbate other menopausal symptoms like weight gain and brain fog.

One of my favorite products that helps to regulate the nervous system is the Apollo wearable, especially because it was created by neuroscientists and physicians.

You can read about how the Apollo delivers gentle, soothing vibrations that help the body switch from “fight or flight” to a more “rest and digest” parasympathetic state in this article.

If you choose to invest in an Apollo wearable to help manage your nervous system, click HERE. A DRSTEPHANIE 15% discount will be automatically applied at checkout for you.