One of of the most common questions I get asked is my supplement routine.

While I do not feel like there is a one size fits all approach, I wanted to share with you what I am currently taking and why I am taking it.  When starting supplement, please consult with your healthcare provider.  All info given here is not medical advice, but purely my experience based upon my research and what is working for me to support me in perimenopause.  

1. Creatine - 5mg daily.  There is tons of research that women need to supplement with creatine to not only help with muscle synthesis, but additionally for cognitive function.  Dr. Stacy Simms leads the research on this and fully advocates all women supplementing with 5mg a day.  It does not matter when you take it, additionally it does not matter if you are working out that day or not if you take it.  I personally put it in my 16 oz water bottle with my aminos and drink it at the gym or on days I am not working out, just after I eat breakfast.  The two brands I trust and use are Momentous Labs found HERE (use JOLEE to save 15%) or Kion found HERE (use code JOLEE to save 20%)

2. Aminos - 6.6 g daily.  Lions are used to bridge the gap in nutrition to include all the essential aminos that are often missing in our protein.  Essential Amino Acids (EAAs) help rebuild and maintain muscle.  After trying several brands that literally made me gag, I found one that I love from Kion found HERE (use code JOLEE to save 20%).  My go to flavors are watermelon and mango.

3. Berberine - 1 capsule, twice a day, 20-30 minutes before a meal.  Berberine has been touted as "nature's ozempic".  After discovering that I had insulin resistance, I started taking berberine to help with blood sugar spikes.  I noticed a difference with cravings going down along with inflammation in less than a week!  The brand that I trust is from Just Ingredients found HERE use code JOLEEMCLEOD

4. Ashwagandha - 300-600 mg daily.  I take in the morning with my breakfast.  Ashwagandha helps to lower cortisol levels and helps with reducing stress and anxiety.  The two brands that I love are from Momentous Labs found HERE (use code JOLEE) or Just Ingredients found HERE (use code JOLEEMCLEOD)

5. Turmeric - 1,000 mg.  This has been a GAME CHANGER for me with aches and pains.  It helps to manage inflammation levels in the body and reduces soreness.  My body can tell when I have missed this supplement after a few days!  The two brands I trust are from Momentous labs found HERE (use code JOLEE) and Just Ingredients found HERE (use code JOLEEMCLEOD)  I take this daily with breakfast. I also just discovered a turmeric powder that i LOVE taking in the evenings before bed frothed with almond milk.  It help curb my sweet tooth and I have also noticed improvements in my sleep.  I literally crave it every night, it is so good!  You can find it HERE (use code JOLEE). 

6. Collagen - After the age of 40 our body stops producing collagen. I have recently switched my collagen to Strong Coffee found HERE (use code JOLEE20) and have it every morning before I take my walk.  It is the perfect blend of collagen protein, MCT, coffee and adaptogens to start my day.  The flavorless collagen that I love is found HERE, use code JOLEE. 

7. Omega 3 - Supports heart health, brain function and athletic recovery. I take them every morning with breakfast, I rotate between these 3 brands: 
 - Momentous labs found HERE (code JOLEE)
 - KION found HERE (code JOLEE)
 - Just Ingredients found HERE (code JOLEEMCLEOD)

8. Probiotics - I have been on a hunt to find probiotics that actually work!  I love this brand because it is a probiotic, wrapped in a prebiotic so that it can actually get to your stomach without the acid breaking down the probiotic.  I am AMAZED by the quality of this probiotic and the amount of positive reviews it has gotten from health care professionals.  Use this link HERE and $25 will automatically be taken off at checkout.  I take it twice a day with my berberine before meals. 

9. Protein Powder - I use this on the go, to make desserts in my Ninja Creami, and so many other things to help me hit my 140 g of protein goal daily.  The brand I am currently OBSESSED with is Just Ingredients found HERE (Use code JOLEEMCLEOD).  My go to flavors are vanilla, strawberries and cream, chocolate coconut and chocolate. Other protein products I love from this company are their protein pancake mix (to die for!) and their broth, lemon and tomato basil are personal favorites!

10 Electrolytes - I drink daily in the afternoon when I have a sugar craving or by the pool instead of drinking alcohol mixed in with Topo Chico.  The brand that I love is also from Just Ingredients found HERE (use code JOLEEMCLEOD).  My favorite flavors are grape and strawberry lime

11. Magnesium - I take this nightly to help with sleep.  To find out which magnesium is best for you, download my magnesium guide HERE

In addition to everything above, I use a transdermal bio identical testosterone HRT prescribed by my doctor every morning, along with bio identical progesterone every evening.

I hope you found this helpful!  Remember, health is individualized!  My course, Hormone Harmony Unleashed helps you navigate the hormonal roller coaster with ease and gives you information you need when it comes to finding a doctor this is right for you!  For more information on the course, click HERE!   

Cheers to midlife and thriving at every age!

xo, Jolee