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Tag: healthy lifestyle

Creatine For Women Over 40

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Creatine has thousands of studies behind it showing tons of benefits ranging from brain health and muscle recovery.

Look at what it can do for you:

  • Sharper Mind: As estrogen declines, so can memory and focus. Creatine may help improve cognition and reduce brain fog.
  • Stronger Muscles: Women naturally lose muscle with age, especially postmenopause. Creatine helps maintain strength and mobility.
  • Stronger Bones: Paired with resistance training, creatine may boost bone density and help prevent osteoporosis.
  • More Energy: It helps the body use energy better, reducing fatigue and improving recovery.
  • Mood Support: Creatine may help reduce feelings of depression and anxiety, improving overall mood.

I incorporate this into my post workout routine, in a mix that has all nine essential amino acids, polyphenols, and magnesium and it tastes great (yay)! As you can see from the list above, you don’t have to work out to benefit from creatine. Perhaps consider this to your daily regimen!

Making healthy choices

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𝙎𝙝𝙤𝙥𝙥𝙞𝙣𝙜 𝙖𝙩 𝙩𝙝𝙚 𝙒𝙚𝙡𝙡𝙣𝙚𝙨𝙨 𝙎𝙝𝙤𝙥 𝘾𝙡𝙪𝙗 𝙝𝙚𝙡𝙥𝙨 𝙢𝙚 𝙩𝙤 𝙚𝙖𝙨𝙞𝙡𝙮 𝙢𝙖𝙠𝙚 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙘𝙝𝙤𝙞𝙘𝙚𝙨. 𝙀𝙣𝙘𝙤𝙪𝙧𝙖𝙜𝙞𝙣𝙜 𝙤𝙩𝙝𝙚𝙧𝙨 𝙩𝙤 𝙨𝙬𝙞𝙩𝙘𝙝 𝙨𝙩𝙤𝙧𝙚𝙨 𝙞𝙨 𝙝𝙚𝙡𝙥𝙞𝙣𝙜 𝙩𝙝𝙚𝙢 𝙩𝙤 𝙢𝙖𝙠𝙚 𝙣𝙚𝙚𝙙𝙚𝙙 𝙝𝙚𝙖𝙡𝙩𝙝𝙞𝙚𝙧 𝙘𝙝𝙤𝙞𝙘𝙚𝙨, 𝙩𝙤𝙤. 𝙄𝙩 𝙞𝙨 𝙛𝙪𝙣 𝙩𝙤 𝙨𝙚𝙚 𝙩𝙝𝙚𝙢 𝙡𝙚𝙖𝙧𝙣.

𝙍𝙚𝙖𝙙 𝙬𝙝𝙖𝙩 𝙩𝙝𝙞𝙨 𝙘𝙪𝙨𝙩𝙤𝙢𝙚𝙧 𝙧𝙚𝙘𝙚𝙣𝙩𝙡𝙮 𝙬𝙧𝙤𝙩𝙚:

“Most store-bought coffee contains mycotoxins—toxic compounds produced by certain molds that grow on coffee beans during harvesting, chemical processing, and storage. As of 2025, many big-name coffee brands don’t publicly disclose whether they test for mycotoxins. Hmm… weird! I wonder why?
So instead, I found a USA-based brand that actually tests for mycotoxins—and you better believe their coffee is 100% MYCOTOXIN-FREE! Plus, [being a USA company is] local enough for me.“

One whole bag of this goodness is just $11.49—100% worth it!

Let me help you make healthy choices!

Chronic Fatigue Syndrome

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Chronic Fatigue Syndrome (CFS) is a condition characterized by extreme tiredness or fatigue that doesn’t improve with sleep. It can often be misdiagnosed as depression which leads to improper prescribed anti-depressants.

Who is at risk for Chronic Fatigue? The top seven risk factors for chronic fatigue syndrome are:

  1. Women between the ages of 30 and 50.
  2. Being overweight
  3. Being inactive
  4. Having allergies
  5. Depression
  6. A stressful life
  7. Exposure to toxins

Technically, there is no cure, but there are steps you can take to address it. First, however, you have to know the root causes of CFS.

Root Causes of Chronic Fatigue Syndrome

Here are some common culprits of CFS (Chronic Fatigue Syndrome):

  • Viral, bacterial, or parasitic infections
  • Epstein-Barr virus
  • Heavy metal, toxic chemicals or mold 
  • Unhealthy digestive system and gut microbiome
  • Thyroid issues
  • Immune conditions
  • Adrenal exhaustion 
  • Hormonal Imbalances
  • Inflammation 
  • Mitochondrial dysfunction
  • Nutritional deficiencies 
  • Hypertension 
  • Mental stress

Pretty big list, right? So it’s important to not “self diagnose” an issues that’s not there. 
If you do have a proper diagnosis, here’s a few steps you can take to feel better:

  1. Eat a well balanced diet
  2. Consult about proper supplementation. Chances are you are deficient in more than one area
  3. Exercise within your limits
  4. Go to bed and get up at the same time every day

As always, I’m here to help in any way I can!

D you use supplements?

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Many people buy supplements from Amazon or local drug stores without knowing where they come from, how they’re made, or if they even absorb properly! Quality and absorption are key to whether your supplements actually work as intended.

Here’s my story with Peak Performance supplements: I have an autoimmune disease, lung issues, and blood sugar concerns. But I no rarely take any pharmaceutical products! I made the right lifestyle changes and now use supplements that are clinically tested with advanced absorption technology.

Guess what? I put them to the test—when I stopped taking them for a few weeks, my symptoms started to return in full force.

Now, I only get my supplements directly from the manufacturer—fresh, high-quality, and at an affordable price. What could be better than that?

I’m upping my protein intake

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I’m adding a little over 40 g for breakfast using Strawberry ProFlex Pro and the Collagen Boost. I’m aiming for 140 g of protein, a day! I know this is a great way to start my day while giving me a great start on my daily Protein consumption.

I buy the two products at the Wellness Store—yep, my Online Shopping Club, the same store where I buy my cleaning, laundry, skin care, hair care makeup, toothpaste and more. They manufacture all of our daily household essentials! No harmful chemicals! I love that this company doesn’t have a big storage warehouse or things are sitting on shelves for months and years. It’s fresh and shipped to my door straight from them within three days of placing my order!

Omega 6 vs Omega 3

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Both are important! But getting too much of one can be harmful to your health.

Omega-6 fatty acids are essential for human health and have many benefits, including: 

  • Heart health: Omega-6s can help lower LDL cholesterol and increase HDL cholesterol, which can reduce the risk of cardiovascular disease. 
  • Brain function: Omega-6s play a crucial role in brain function, along with omega-3 fatty acids. 
  • Growth and development: Omega-6s are necessary for normal growth and development. 
  • Bone health: Omega-6s help maintain bone health. 
  • Metabolism: Omega-6s help regulate metabolism. 
  • Reproductive system: Omega-6s help maintain the reproductive system. 
  • Insulin sensitivity: Omega-6s help improve the body’s sensitivity to insulin, which can help keep blood sugar in check.

Here’s the problem:

Omega 6’s can promote inflammation and the typical American diet contains 14 to 25 times more omega-6s than omega-3s, which reduce inflammation. So that’s why the balance of these two superstars is very important!

We should strive for a 1:3 ratio of Omega 6 vs Omega 3, meaning we should have 3 grams of Omega 3 for every gram of Omega 6.

You cannot have too much Omega 3’s!

Does Coffee Improve Your Gut Health?

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The simple answer is: Yes! 

There is a direct relationship between coffee and our gut microbiome. Research shows that coffee may signficiantly increase the level of a particular good type of bacteria (or flora) called Lawsonibacter asaccharolyticus. In fact, in 2021, researchers found that out of more than 150 foods studied, coffee showed the strongest link to gut microbiome composition. So this is a good thing.

But how much should you drink?
In the studies I read, “moderate” consumption is the ideal. Guess how much that is: Four – Five cups/day!

So depending on your sensitivity to caffeine… drink up! Actually, coffee has been linked to “lower risk of all cause mortality.” That does not make it a “super food”, but it does make for a strong argument!

Magnesium Deficiency and Cancer

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Magnesium deficiency is a risk factor for multiple cancers. This essential mineral helps maintain proper immune function and regulates inflammation, both of which are important factors in cancer prevention.

Good sources of magnesium include:

  • Leafy greens
  • Fruit 
  • Chocolate 
  • Dairy (grassfed is easier to digest)
  • Beef 

But still….. it’s hard to get the necessary requirements so supplementing is important. I prefer a powder magnesium that i can easily add to my water, lemonade, protein shakes, etc. It’s one less pill to swallow, but i can also increase dosage if I prefer. Also, I recommend looking for a magnesium supplement that also has Vitamin B6. It works beautifully with this mineral for quicker absorption.

How to Add More Fiber to Your Diet

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If you are looking to lose some weight or balance your blood sugars, turn to fiber to help you reach that goal.
Here are a few easy steps:

  • Increase your fiber intake gradually. Consuming a lot of fiber at once can have unintended consequences; such as constipation. To ensure a smooth transition, try increasing your fiber intake by five grams daily until you reach your goal.
    As long as each meal contains roughly 10 grams of fiber or more, you’ll consume enough.
  • Fill your pantry with shelf-stable ingredients. Keep items like nuts, seeds, and canned beans on hand since they have a longer shelf life and are easy to add to meals. You can sprinkle slivered almonds on a salad for a crunchy boost, coat baked salmon in a flaxseed crust, or add beans to a vegetable soup.
  • Double up on vegetables. Most vegetables contain some fiber, but certain options are better than others. Veggies high in fiber include artichokes (yum!), Brussels sprouts, spinach, broccoli, and carrots. (Pumpkin and avocado are also high in fiber but are actually fruits.)
  • Don’t forget about fiber-rich snacks. If you know you’re falling short on fiber in your meals, use snacks to balance out your daily needs. Think toasted and spiced nuts, vegetables, and fruits like raspberries and apples. Pair with a source of protein or fat (like cheese) to slow the release of sugar into your bloodstream.
  • Add fiber to every meal. Thirty to fifty grams is a lot of fiber; you don’t want to eat all of that at once, or your GI tract may suffer. It’s better to break it up to include fiber in every meal and snack. That could look like a chia pudding for breakfast, a salad with crispy chickpeas and avocado for lunch, or a bowl of chili served over cauliflower rice for dinner. 

If you don’t know what your fiber goals should be, think 28+ grams/day for women and 34+ grams/day for men.

Live Longer With A Daily Walk

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Here are the facts:

  • If Americans over 40 walked as much each day as the most physically active members of the population, they could extend their life span by at least five years, a new study finds.
  • The least physically active 25% of the population stood the most to gain, according to the predictive model: For each hour of walking they do, they can extend their life by about 6 hours.

Christopher Schneble, MD, Yale Medicine sports medicine physician and assistant professor of orthopaedics and rehabilitation at Yale School of Medicine (who was not involved in the study) says……

“Engaging in physical activity can result in improved preservation of bone density, improved strength, reduced body fat, and better cardiovascular health. It can also lead to improvements in both mood and cognitive function. Improving things like heart rate, blood pressure, or the amount of excess body fat can all help decrease how hard the heart must work to pump blood throughout the body, which in return is protective.”

So schedule in some time to walk and set a goal to walk every day! Your body will thank you for it!