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^{Happy Friday & Welcome to} 🌿 ^{NOURISHED, a weekly newsletter for women over 40 who want to feel healthier, stronger, and more confident.Was this sent to you? Subscribe here}

Just a quick note to say if you’ve found yourself on my list and you’re past the Perimenopause and Menopause stage, everything I discuss here is still relevant to you! You can implement all of my lifestyle recommendations at any age to support your mind + body.

A Peek Inside:

• What happens as we age

• Nutrients we need in Perimenopause + Beyond

• Curated supplement stack that works

What Happens As We Age

Aging is a natural process that we all experience and have been experiencing since we were born. The first part of life involves the building phase: of organs, muscle, neurotransmitters, etc. We are growing.

As we approach 40, this growing phase begins to slow down and we start to “age” as people say.

Metabolism begins to slow down about 10% each decade after 20 so we begin to process and breakdown food slower - so, no, it’s not your imagination.

Sarcopenia begins around the age of 30, where we begin to lose 3-5% of muscle mass per decade.

And while we can’t stop aging altogether, we can do things to help support our bodies so that we avoid illness or injury associated with aging. There is aging and then there is healthy aging.

The mindset of “it’s going to happen anyway” is outdated and dangerous. There is quite a bit we can do in the realm of simple lifestyle habits that can make an enormous difference in how you age and how you feel as you age.

We can’t get into all of it in this one newsletter, so today I want to focus on just a few key nutrients that can have a huge impact.

Nutrients We Need In Perimenopause + Beyond

Creatine is part of creatine phosphate and it generates energy. Creatine is stored in your muscles and if you have less muscle mass, you will have less creatine and produce less ATP.

ATP is needed and used by the brain as well. When you’re stressed out all of the time, your brain is using more ATP and creatine.

There is strong evidence to support the use of creatine in women in Perimenopause by reducing mental fatigue, improving mood and depression, and help preserve and build muscle.

Amino acids are the building blocks that make up the proteins for our hair, skin, nails, muscle, organs, and hormones. They are a catalyst for nearly every chemical process in the body. There are 20 in total, but there are 9 essential amino acids that your body can’t make on it’s own, so we have to get them from food and/or supplementation.

If I were to guess, you probably aren’t getting enough from your diet alone, so supplementation can fill in the gaps. And it’s super important during Perimenopause! Ensuring you’re getting enough amino acids will help your muscles, bones, brain, energy, and mood. They can also help stabilize blood sugar, reduce fatigue, and help with tissue repair and recovery.

You’ve likely heard that fatty acids are important. And they are! You can get fatty acids from food, but again, most people aren’t getting enough of a daily intake. Fatty acids improve brain health, improve mood, and reduce inflammation. The fatty acid C:15 not only does all of that, but can also improve insulin response and lower cortisol levels which can result in improved weight and stress management. 

When we are able to support the maintenance and growth of muscle, reduce inflammation in the brain and body, stabilize blood sugar, and lower stress… many symptoms of Perimenopause will dissipate and we can support our brains, bones, and muscles to be stronger and healthier as we age - reducing the risk of injury or illness.

Curated Supplement Stack That Works

Here’s what I use!

Momentous Creatine: I take it close to my workout - so before or after. Sometimes I mix it in water, a smoothie, or coffee. If I’m not working out that day, I take in the morning.

Kion Amino Acids: Same as creatine - and you can mix them together.

Fatty15: I take daily in the morning with my other supplements.

I hope this was helpful! Questions? Just hit reply.

Happy Friday.

xo, Tara

Thanks for keeping 🌿 NOURISHED free!

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