Alright, listen up.

You are not broken.
You are not fragile.
You are not "past your prime."

You are entering the most powerful, no-bullshit chapter of your life.
But your body’s chemistry has changed—and pretending it hasn’t is like trying to run a high-performance car without oil.

This is not about gimmicks.
It’s about STRATEGY.

If you want to stay strong, sharp, resilient—and hell yes, thrive—you need targeted, researched supplements that WORK.

No apologies. No wasted time.

Here’s exactly what you should be taking—and WHY.

And the following suggestions are based on studies of women, happy to priovide links if requested.

🧠 1. Magnesium

(Daily dose: 300–400mg/day, ideally glycinate or bisglycinate form)

Why you need it:

• Muscle Recovery: Reduces cramping, soreness, and tension.
  
• Sleep: Helps regulate melatonin and GABA for deeper, more restorative sleep.
  
• Stress Defense: Lowers cortisol and anxiety.
  
• Hormone Balancing: Supports estrogen metabolism and insulin sensitivity.
  
• Bone Strength: Activates Vitamin D to help absorb calcium and strengthen bones.
  

If you’re tossing and turning at 3 a.m., snapping at everyone by 8 a.m., and wondering why your joints feel like Velcro—start here.

🏋️‍♀️ 2. Creatine

(Daily dose: 5 grams/day, every damn day)

Why you need it:

• Muscle Power: Increases muscle strength and preserves lean mass as estrogen declines.
  
• Brain Health: Boosts cognitive function, memory, and mood (goodbye brain fog).
  
• Bone Density: Supports ATP production = better bone remodeling and strength.
  
• Hormonal Support: Counters the drop in DHEA and IGF-1 during menopause.
  
• Recovery: Enhances recovery time after exercise, so you can KEEP LIFTING.
  

Creatine isn't just for 25-year-old dudes with tank tops. It's for every midlife powerhouse ready to own her space.

🍄 3. Lion’s Mane (or Mushroom Alternatives like Reishi, Cordyceps)

(Daily dose: 500–1000mg/day, Lion’s Mane extract standardized for hericenones and erinacines)

Why you need it:

• Brain Boost: Promotes neurogenesis (yes, new brain cells!) and enhances memory.
  
• Mood Stability: Reduces symptoms of anxiety and depression.
  
• Immune Strength: Supports white blood cell production and immune defense.
  
• Nerve Health: Protects against age-related cognitive decline.
  
• Stress Adaptation: Mushrooms act as adaptogens, helping your body cope better under pressure.
  

Lion’s Mane is your brain’s personal hype squad. Feed it. Strengthen it. Protect it.

🥥 4. MCT Oil

(Daily dose: 1–2 tablespoons/day, best in smoothies or coffee)

Why you need it:

• Fast Energy: MCTs bypass normal digestion and deliver instant fuel for your brain and muscles.
  
• Appetite Control: Increases satiety hormones = reduces cravings and "hanger" episodes.
  
• Metabolic Boost: Enhances fat oxidation and mitochondrial function.
  
• Brain Focus: Improves clarity, memory, and concentration—especially important in perimenopause brain fog.
  
• Gut Health: Supports beneficial gut flora (your second brain).
  

MCT is not a weight-loss gimmick—it’s a metabolic weapon if you actually use it right.

🦴 5. Collagen + Whey Blend

(Daily dose: 10–20g collagen + 20–30g whey isolate per serving)

Why you need it:

• Joint Health: Collagen rebuilds connective tissue, tendons, ligaments—keeping you mobile and strong.
  
• Muscle Repair: Whey provides essential amino acids (especially leucine) to fight muscle loss.
  
• Skin Integrity: Collagen helps maintain skin elasticity post-estrogen decline.
  
• Bone Density: Both support bone matrix rebuilding—critical during menopause.
  
• Recovery: Reduces joint pain, speeds post-workout repair.
  

Ladies, you’re not “too old” to build muscle and look strong—you’re too smart not to. Fuel it properly.

🌞 6. Vitamin D

(Daily dose: 2000–4000 IU/day, depending on bloodwork)

Why you need it:

• Bone Density: Absolutely essential for preventing osteoporosis.
  
• Hormone Regulation: Supports estrogen, progesterone, and testosterone production balance.
  
• Mood Boost: Deficiency is linked to depression and seasonal mood dips (hello Canadian winters).
  
• Immune Defense: Reduces risk of infections, chronic inflammation, and even cancer.
  
• Muscle Strength: Helps with neuromuscular coordination—critical for fall prevention and athletic movement.
  

If you’re north of Toronto and not taking Vitamin D, you’re basically driving your body with the lights off.

🛑 Real Talk:

You can’t "hack" menopause.
You can’t out-yoga it.
You can’t pretend your needs haven’t changed.

You EARN your health every single day.
And if you’re smart enough to still be reading, you already know it’s time to step up and supplement with intention—not desperation.

🎯 Your Next Move:

(Because you don't need permission. You need a plan.)

Imagine a coach in your corner who doesn’t sugarcoat things.
Who builds your habits and body from the inside out.
Who believes midlife isn't a decline—it's your next championship.

✨ Introducing the Momentum Mastery Package (3 Months):

• 1-on-1 Personal Coaching 2–3x a week
  
• Custom Habit Mapping (nutrition, supplements, lifestyle)
  
• STYKU 3D Body Scanning (track REAL progress)
  
• Progressive Strength & Mobility Program tailored to YOU
  
• Growth Journal to keep you accountable and focused
  
• Full support and badass community vibes
  

Starting at $899/month.
Flexible payment plans available.

📣 FINAL TAKEAWAY:

You deserve better than bandaids.
You deserve better than slowing down.
You deserve a strategy built for power, strength, and longevity.

Ready to rebuild your strongest, smartest body—and life?

👉 Book your FREE, no-holds-barred Momentum Call with me now.

Let’s get real.
Let’s get strong.
Let’s get moving.

Because you’re not finished.
You’re just getting started.

🐝
Fyonna Vanderwerf
Bees Knees Wellness Muskoka

🔥