There is a LOT of talk on “high protein” on social media For our menopausal clients we actually have a slightly less aggressive take on it Getting enough protein MATTERS – its matters A LOT Especially in menopause we are dealing with ➡️ Muscle loss ➡️ Slower recovery ➡️ Reduced strength ➡️ Visceral fat ➡️ Lower metabolic health HOWEVER , for A LOT of women in menopause, due to the large shift in the diversity of their gut microbiome that NATURALLY occurs – they cannot tolerate firstly these super high protein targets we see blasted all over social media and they cant tolerate such levels of processed protein (the powders, bars etc) EVERY woman is different EVERY woman will require a different level of intake based on her symptoms, activity levels, body stats etc Add menopausal gut changes to the mix and things become even more individualized We aim with our Menopause Clients to get to what we call a BASELINE first Roughly 75-90g of protein across the day THEN we will make more of an individual judgement based on the woman in front of us; her needs, her exercise levels, her tolerance BUT also her adherence.. IF a woman can CONSISTENTLY consume 90g of protein every day, this is MUCH better than a woman having a target of 120g and only hitting it a few days a week.. 🤯There is so much misinformation on social media 🤯So much over hype 🤯WAY too much focus on supplements 🤯SO much “do this” no “do that” Exhaustingly confusing This is why we are helping women break free from this NOISE and actually learn what their body needs Nutrition and looking after your health is “easy” when you have built realistic habits of consistency in which i will be teaching you all ON MY menopause academy!

If you’re taking a GLP-1 medication like Ozempic, or Moujaro the best supplements to take are usually the ones that help protect muscle, fill nutrient gaps, support hydration, and reduce common side effects like fatigue or constipation. For many people, that means prioritizing protein, a multivitamin, magnesium, electrolytes, and omega-3s. GLP-1 medications have changed the conversation around WEIGHT LOSS and metabolic health. Prescriptions for these drugs, called GLP-1 agonists, have increased by about 58.7% in the past five years.  For some, they feel like a breakthrough after years of struggling with blood sugar issues, metabolic dysfunction, or weight gain despite dieting and other approaches. But the experience of using these medications isn’t always straightforward. Certain side effects are common when using GLP-1s, like fatigue, nausea, constipation, muscle loss, hair loss, or weakness. Others lose weight quickly but feel worse physically or even mentally. Because GLP-1 drugs suppress appetite and slow digestion, they can also reduce nutrient intake and alter how nutrients are absorbed. That’s why choosing the right supplements to take while on GLP-1 can make a major difference in how you feel. So, which supplements should you take while on GLP-1 medications to support your body properly?  3% when taking a placebo). Real-world studies show an average weight loss of around 32 lbs., although results vary based on someone’s body size. However, the same mechanisms that reduce someone’s appetite can also create nutritional challenges. Because many people eat significantly less—such as 35% fewer total calories4 while taking these medications, according to recent research—it becomes especially important to prioritize a nutrient-dense diet in order to limit deficiencies and the side effects they can cause. Some analyses estimate that 15–40% of weight lost on GLP-1 drugs may come from lean mass5, including muscle, rather than fat. This is why protein intake and resistance training are strongly recommended during treatment. Best supplements to take while on GLP-1: Why Nutrient Needs Change on GLP-1 Medications GLP-1 medications can be incredibly effective for supporting weight loss and blood sugar balance, but they also change how you eat in ways that can affect your nutrition. These medications work in part by slowing digestion, increasing fullness, and reducing appetite. That is a big reason they help with weight loss. But it also means many people eat less food overall, skip meals more often, or struggle to tolerate larger meals. When that happens, it becomes much easier to fall short on the protein, vitamins, minerals, and electrolytes your body needs to function well. This is where problems can start. When nutrient intake drops too low while on GLP-1, you may be more likely to experience: For women, the stakes can be even higher. Women are already more vulnerable to issues like low iron, inadequate protein intake, and nutrient gaps that affect energy, hormones, hair, skin, and overall resilience. Add appetite suppression and rapid weight loss to the mix, and those gaps can become more noticeable. Protein is one of the biggest concerns. If you are eating less but not prioritizing protein,

Collagen is the current darling of the wellness industry. It can benefit a lot of women, but not all supplements work the same. More women (and men for that matter) are interested in collagen supplements than ever before. Weightlifters believe they can enhance muscle mass. Athletes want them to protect their joints. Many women I talk to add collagen to their coffee or morning oatmeal in hopes of maintaining strong hair, elastic skin and to prevent wrinkling. But does it work? The answer, as is so often the case, is it depends. First let’s define what collagen is. Collagen is your most abundant protein, making up one-third of your body. Its main role is to provide structure and framework for your tissues, especially bone, connective tissues, cartilage, muscles, and skin. Your body produces collagen naturally and you can also get collagen through food, especially meat, fish, bone broth, and egg whites (there are no vegan food sources of collagen) and/or supplements.  Our collagen production slows down early in life. After the age of 20,  we produce about 1 percent less collagen each year. By age 40, we start losing about 1 percent of our collagen a year. By the time we hit age 80, we’ve lost about 75 percent compared to when we were young. ARE COLLAGEN SUPPLEMENTS BENEFICIAL? Collagen supplementation has some solid research supporting its use. A 2022 research reviewpublished in Current Opinion in Clinical Nutrition and Metabolic Care reported that, when paired with resistance training, collagen peptide supplementation may help promote connective tissue recovery, decrease pain, and improve strength and body composition. Similarly, another 2022 review of 19 studies reported that the use of collagen-derived peptides has promising clinical implications for the prevention and treatment of tendinopathy (though more research is needed).  Though collagen hasn’t been clinically shown to support hair growth or reduce thinning or loss, a study published in Clinical Pharmacology & Biopharmaceutics reported that collagen supplements (specifically peptides of hydrolyzed collagen) taken with collagen boosting micronutrients A, C, E, and zinc improved skin elasticity and structure in a group of women ages 40 to 60. HOW TO CHOOSE THE COLLAGEN SUPPLEMENTS What gets lost in the mainstream discussions on collagen supplementation is that collagen isn’t just one thing. There are many types of collagen that play different roles in the body. The three main types you see in supplements are type I, type II, and type III. Type II is associated with joint cartilage, and types I and III are associated with skin, tendons, and ligaments. There are also different forms of collagen supplements. Native collagen is the full collagen molecule. Native collagen is too large to be absorbed through the gut; it works by triggering an immune response that reduces the degradation of your tissues. Collagen peptides are smaller, broken-up fractions of the native collagen molecule, which makes them easier to absorb. Hydrolyzed collagen is the same as collagen peptides, hydrolysis is the process in which full-length collagens are broken down into collagen peptides. There is no vegan form of collagen.

Over the years, I’ve become more and more fascinated by the way certain herbs and foods can support our vitality, not just physically, but emotionally and energetically, too. I didnt use to be a big fun of teas! But for all the right reasons I have learned to enjoy tea! There’s a growing body of research that backs up what ancient traditions have known all along: certain plants truly do help support circulation, hormone balance, and yes, even your libido. Cloves stand out as a naturally warming and subtly sweet spice that goes beyond culinary delight to kindle the flames of your sex life. This spice works wonders by enhancing blood flow and warming the body, thereby acting as a gentle catalyst for energy and relaxation. The stress-relieving qualities of cloves are a boon for those seeking to unwind and connect on a deeper level, while their sweet fragrance adds an element of sensuality to the mix. Cloves also tap into the body’s natural rhythms, stimulating the nervous system in a way that encourages sexual arousal and supports sexual performance. Beyond their immediate effects, cloves contribute to a balanced sex drive by boosting testosterone levels, which is essential for both men’s and women’s libido. Their nutritional profile is rich, offering omega-3 fatty acids, manganese, vitamin K, and eugenol, which not only has antiseptic and mild anesthetic qualities but also underscores cloves’ holistic benefits.  ginger I also love ginger.  Widely used as an Ayurvedic herb for its digestive benefits, ginger is also recognized for its ability to enhance circulation and promote vitality, including sexual health. This warming herb comes from the root of the ginger plant, and it imparts a spicy, slightly sweet flavor and scent. Like garlic, ginger increases blood flow, especially to the sexual organs, and can help with erectile dysfunction. It also warms you up, increases your energy, and it smells a lot better than garlic. Ginger’s reputation as an aphrodisiac spans across many cultures and is celebrated for its natural ability to kindle desire.  It is also high in potassium, magnesium, and copper. It is a great anti-nausea substance and has anti-inflammatory effects. Cardamom: The Spice of Intimate Whispers The ancient healing art of Ayurveda recommends cardamom for low libido and sexual function. This spice contains high levels of cineole, which increases blood flow to the male and female sexual regions. Cardamom increases energy and relieves fatigue; this can help you when you are feeling exhausted or stressed. Cardamom also balances doshas (Ayurvedic body energies) and has detoxifying properties. Put cardamom in your tea and enjoy!