It’s your body’s surveillance network, inflammation modulator, cancer scout, and recovery crew all rolled into one. Your immune system shapes how you age, how quickly you recover, how you sleep, your internal and external inflammation, and even how well your brain works.

It’s one of those things that you forget about when it’s working well. But when it doesn’t, there’s nothing else you think about.

The good news is you can train it. Modulate it. Improve it. Of course, it boils down to what most things boil down to: good habits.

Just about every issue we’ve published touches on immunity.

Let’s explore the full spectrum of immune health: what strengthens it, what sabotages it, and how to make yours more intelligent over time.

Immunity 101: How It Works

Your immune system is exactly that—a system. It’s a distributed network made up of cells, tissues, and signals that span nearly every part of your body, from bone marrow and the gut to your skin and lymph nodes.

There are two main arms:

• Innate immunity is your first responder. It acts fast and broadly. It doesn’t care what the invader is; it just wants it gone. Think of inflammation, fever, and the mobilization of white blood cells for cuts and bruises.
• Adaptive immunity is your specialist team. It learns from past encounters and remembers pathogens for years or even decades. It creates antibodies and immune memory (via T-cells and B-cells) to respond more efficiently to future threats. This is why, for instance, you typically get chickenpox only once. Your adaptive immune system filed that threat away in its permanent memory bank.

These two arms work together. Ideally, innate immunity holds the line while adaptive immunity gears up a specific defense.

But here’s the nuance: A healthy immune system isn’t one that’s always “strong.” It’s one that’s well-regulated. It knows when to act and when to stand down. Too much reactivity leads to autoimmune issues. Too little and you’re vulnerable to infection and chronic disease.

With age, this balance becomes harder to maintain. Immune responses get slower, less precise, and more inflammatory. This decline is called immunosenescence. The system shifts into a state of low-grade, chronic inflammation—increasing risk for heart disease, cancer, Alzheimer’s, and more. That’s called inflammaging.

Much of what we call “aging” is really this slow drift into immune dysfunction. Understanding how the system works is the first step to supporting it intelligently.

Sleep

Sleep is when your immune system does its most important work. During deep sleep, your body produces cytokines that fight infection and inflammation, while your brain’s glymphatic system clears metabolic waste.

Your immune system runs on a circadian rhythm, with key immune cells rising and falling in sync with your sleep-wake cycle. Sleep is so critical to immune function that those who sleep less than 6 hours nightly are 4x more likely to catch a cold.

Growth hormone, released during deep sleep, stimulates immune cell production. Memory T-cells and B-cells consolidate their “training” during sleep. Sleep also reduces natural killer cell activity by 72% with just one night of 4-hour sleep.

→ The Sleep Issue breaks down exactly how to get deeper sleep and stronger immunity.

Nutrition

You are what you eat. And your immune system is metabolically expensive, meaning it requires specific nutrients to function optimally.

Micronutrients like vitamins C, D, zinc, and selenium are essential to immune cell function. Fiber feeds gut bacteria, which in turn regulate immune balance. Too many ultra-processed foods can trigger low-grade inflammation.

Eat whole foods. Emphasize plants, legumes, nuts, and fermented items. Eat foods full of polyphenols, vitamins and flavonoids. Think nourishment, not restriction.

Exercise

Exercise is one of the most powerful immune modulators available. Regular movement increases circulation, helping immune cells patrol your body more effectively, while also reducing chronic inflammation.

Exercise enhances immunity by increasing production of antibodies and white blood cells; raising body temperature during and after, which may help fight infections; reducing stress hormones that suppress immune function; and improving sleep quality.

Stress

Acute stress can be helpful. Chronic stress, not so much. When stress hormones like cortisol remain elevated, they suppress immune function and increase inflammation.

How stress damages immunity:

• Cortisol reduces white blood cell effectiveness
• Disrupts sleep and healthy eating patterns
• Increases susceptibility to infections and slows wound healing

Chronic stress also shortens telomeres, accelerating cellular aging. Daily stress hygiene matters: breathwork, meditation, nature walks, creative time. Even a few deep breaths can shift your state.

Gut Health

Roughly 70% of your immune system lives in your gut. The microbiome helps regulate inflammation, train immune cells, and maintain tolerance.

Feed it with fiber, polyphenols, and fermented foods. Avoid broad-spectrum antibiotics unless absolutely necessary.

→ We could do an entire issue on how the gut is the next frontier on systemic immunity healthspan. Just kidding. We already did.

Social Connection

Humans are inherently social creatures, and meaningful relationships actually boost immune resilience. Socially connected people have stronger antibody responses to vaccines, and social support is shown to reduce stress hormones.

The fact is, loneliness and social isolation weaken immune function as much as smoking or obesity.

Strategies for Immune Optimization

Intermittent Fasting

Emerging research suggests that periodic fasting may help “reset” the immune system by promoting autophagy—the cellular cleanup process that removes damaged components.

Fasting can reduce chronic inflammation, promote regeneration of immune cells, clear senescent (aged) cells, and improve metabolic health, which supports immune function.

But be careful, extreme or prolonged fasting may be detrimental to immune function.

Temperature Therapy

Both heat and cold exposure create beneficial stress that strengthens your immune system through hormesis—the process where mild stressors make you more resilient.

Sauna use has some of the most compelling research for immune enhancement and longevity. Regular sauna sessions create beneficial heat stress that strengthens your immune system and may significantly extend healthspan.

→ To learn more about how heat therapy and cold exposure individually boost immunity, check out The Heat and Cold Exposure Issue.

Micronutrient Optimization

While a healthy diet should provide most nutrients, certain supplements may support immune function, especially as we age:

• Vitamin D3 boosts your immune system by activating pathogen-fighting cells and reducing harmful inflammation. Without it, your defenses stay sluggish and overreactive.
• Omega-3 fatty acids support anti-inflammatory processes and immune cell membrane function
• Probiotics may help maintain gut barrier function and immune balance.
• Prebiotics strengthen immunity by feeding gut bacteria that produce short-chain fatty acids, which calm inflammation and help regulate immune responses. A healthier gut means a smarter, more balanced immune system.
• Magnesium supports over 300 enzymatic reactions, including those involved in immune function.

Always consult healthcare providers before starting supplements, especially if you have health conditions or take medications.

→ We did a very deep dive on the best Supplements for Immunity.

Meditation isn’t just about stress relief—it’s one of the most scientifically validated ways to directly enhance immune function. Recent research shows that mindfulness meditation produces measurable changes in immune system activity, including reduced inflammation markers and increased immune cell function.

A groundbreaking University of Florida study found that just eight days of intensive meditation caused robust activation of the immune system, including heightened activity in 68 genes associated with the body’s antivirus and anticancer responses.

How Meditation Boosts Immunity:

• Increases CD-4+ helper cells. These crucial immune cells coordinate responses to infections and show measurable increases with regular meditation practice.
• Reduces chronic inflammation. Multiple studies show meditation lowers inflammatory markers that suppress immune function.
• Increases telomerase activity. This enzyme helps maintain chromosome stability and prevent cellular aging.
• Activates brain-immune communication. Meditation increases activity in brain regions that serve as the immune system’s command center.

Nasal Breathing

One of the simplest yet most overlooked immune practices is how you breathe. Your nose isn’t just for smelling—it’s a sophisticated filtration and immune enhancement system.

Nasal breathing activates multiple immune benefits that mouth breathing bypasses, including natural air filtration through nasal hairs and mucous membranes that trap pathogens, nitric oxide production with powerful antimicrobial properties, and air conditioning that warms and humidifies incoming air.

Chronic mouth breathing delivers unfiltered, dry air directly to your lungs, increasing your risk of respiratory infections and allergies. Studies show mouth breathers get sick more often and have higher rates of dental problems.

Practice conscious nasal breathing during daily activities, consider mouth taping at night if you’re a chronic mouth breather (consult a healthcare provider for sleep apnea concerns), and try alternate nostril breathing exercises for 5–10 minutes daily.

Chronic NSAID Use

Disclaimer: This newsletter is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.

Unlike large, rigid proteins, peptides are short chains of amino acids that can chemically rearrange themselves and deliver very specific messages to the body. That’s where their power lies: in precise, programmable influence.

They don’t override biology. They tune it. They remind your cells how to do things they already know how to do, but may have forgotten or gotten sluggish about due to aging, stress, or damage.

When you use peptides therapeutically, you’re often just supplementing what your body would be making if it were younger, healthier, or less stressed.

This is why many consider them one of the most promising tools in regenerative and functional medicine today. Scientists have identified over7,000 naturally occurring peptides in the human body. With more than 800 peptide drugs in clinical development and nearly 200 already approved, the global peptide therapeutics market is expected to hit almost $70 billion by 2028.

And for good reason.

What Are Peptides?

Insulin, discovered over a century ago, is a peptide—and still one of the most widely used medicines in the world. Most people haven’t heard the word “peptide,” but they’ve heard of insulin. That’s how foundational these molecules are.

Peptides are short chains of amino acids—like mini proteins. They occur naturally in the body, acting as signaling molecules that help regulate systems like immunity, metabolism, cognition, and tissue repair. Once those chains get longer and more complex, we call them proteins.

Each peptide targets specific systems—immune, endocrine, musculoskeletal, neurological. When levels decline due to age, stress, or illness, biological function suffers. But when strategically replenished, these messengers can help the body restore what it’s lost—or never optimized in the first place.

Therapeutic peptides are either identical to those the body naturally produces or slightly modified to improve stability, absorption, or half-life. In either case, the goal is the same: to restore function by reinforcing the body’s natural signaling systems—more precisely, and often with fewer side effects than traditional drugs.

As many blockbuster drugs lose patent protection and innovation slows in traditional pipelines, pharmaceutical companies are turning back to peptides. They’re smaller than antibodies, more bioavailable, capable of reaching intracellular targets, and less likely to trigger immune reactions. They also don’t require the complex—and expensive—manufacturing that antibodies do.

What Are Peptides Used For?

Peptides are some of the most versatile tools in medicine today. Depending on the molecule, they can act like hormones, neurotransmitters, growth factors, or immune modulators. Which means they’re being used for everything from post-op healing to age reversal protocols.

Here are some of the most common (and emerging) applications.

Tissue Repair and Injury Recovery

Peptides like BPC-157 and TB-500 support collagen synthesis, tendon healing, joint stability, and post-surgical recovery—especially in soft tissues where blood flow is limited and healing is slow.

Cognitive Function and Mental Clarity

Peptides like Semax and Selank are used for focus, memory, anxiety, and even neuroprotection after brain injury or stroke. These neuropeptides work on the central nervous system without the harshness of stimulants or SSRIs.

Hormone Balance and Sexual Health

Peptides like Kisspeptin or PT-141 can influence reproductive hormones, libido, and even erectile function without disrupting the endocrine system the way synthetic hormones often do.

Fat Loss and Metabolic Health

Peptides such as MOTS-c, 5-Amino 1MQ, or CJC-1295 + Ipamorelin help regulate blood sugar, boost metabolism, and improve body composition—especially in aging adults with declining mitochondrial function.

Sleep, Stress, and Mood

Peptides like Delta Sleep-Inducing Peptide (DSIP) can help regulate circadian rhythm, improve deep sleep, and balance cortisol. Others may reduce systemic inflammation that underlies mood disorders.

Longevity and Anti-Aging

Perhaps the most exciting use case of all is cellular preservation. Peptides like Epitalon and FOXO4-DRI are being explored for their effects on telomere length, senescent cell clearance, and lifespan extension. Early data is promising—though still experimental.

What makes peptides compelling isn’t just the range. It’s that they offer targeted, system-specific support without the wide collateral damage of many pharmaceuticals. Some peptides help treat symptoms. Others address root causes. A few do both.

They’re modular, adaptable, and designed to whisper, not shout.

How Are Peptides Taken?

Most therapeutic peptides are administered via injection—either subcutaneously (just under the skin) or intramuscularly. This delivery method ensures bioavailability, precise dosing, and faster absorption, bypassing the breakdown that occurs during digestion.

A small number of peptides are available in oral, nasal spray, or transdermal forms, but these routes tend to have lower and less predictable absorption.

The best delivery method depends on the specific peptide, its mechanism of action, and the outcome you’re targeting. Some protocols require daily injections; others may be dosed weekly or in cycles.

What Might You Notice?

Peptides don’t kick in like stimulants. There’s no jolt, no immediate high. What they do instead is quietly rewire your biology—calming inflammation, improving cell signaling, and gradually restoring functions that may have been off for years.

So what does that feel like?

It depends on your baseline. Some people notice deeper sleep. Others heal more quickly after injury. Some feel sharper, calmer, more resilient. But often the biggest shifts are the ones you don’t realize until you stop—like realizing you haven’t had that nagging joint pain in weeks.

Here’s a snapshot of potential benefits:

• Faster recovery from soft tissue injuries
• Improved memory, focus, and cognitive clarity
• Lean muscle gain and body fat reduction
• Better immune resilience and stress tolerance
• Enhanced libido, mood, and sleep
• Long-term cellular repair and anti-inflammatory effects

The effects aren’t always obvious. But they’re working in the background, often on systems that have been broken for so long that we’ve forgotten how good it feels when they’re working well.

If you’re looking for a miracle in a syringe, peptides will probably disappoint you.

Regeneration takes time. True healing isn’t flashy. And because peptides work with your biology—not against it—their effects often unfold quietly. That doesn’t mean they aren’t working. It just means they aren’t designed to feel dramatic.

This makes mindset and tracking essential. If you expect fireworks, your brain will look for them. If you expect nothing, it might interpret normal sensations as side effects. This is the double edge of the placebo effect.

That’s why we recommend keeping detailed notes: when you dose, how you feel, what improves, what doesn’t. What gets measured gets managed.

The Regulatory Reality: What You Need to Know

Peptide regulation is murky. Some are FDA-approved. Others fall into legal gray zones. Knowing the difference matters.

Only a few peptides—like insulin or growth hormone analogs—have full FDA approval for specific medical conditions. These are prescription only and filled through standard pharmacies.

Compounding Pharmacy Access

Most functional medicine peptides (like BPC-157 or TB-500) are prescribed through compounding pharmacies. This is legal but loosely regulated. Quality varies by pharmacy, so provider oversight is key.

Research Chemical Loophole

Many peptides are sold online as “research chemicals” labeled “not for human consumption.” These are legal to buy—but risky to use. Purity, dosing, and storage are all questionable. No one’s watching.

International Differences

Peptide laws vary by country. What’s legal in the US may be restricted abroad, and vice versa. Don’t travel with peptides unless you’ve checked local regulations.

Bottom Line

Work with a licensed provider. Use verified compounding pharmacies. Steer clear of research sites and gray-market shortcuts. This space is evolving quickly—stay informed.

Where Are People Getting Peptides (and What Should You Watch For)?

You won’t find peptides at CVS. Access lives in a gray zone—part medical, part commercial, part underground. Here’s where people are getting them—and what to know.

Functional or Regenerative Medicine Clinics

The gold standard. Licensed practitioners prescribe pharmaceutical-grade peptides from accredited compounding pharmacies. You’ll pay more, but you get lab testing, clean compounds, and clinical oversight.

Telehealth Platforms

Some online clinics now offer peptides for recovery, brain health, or aging. Some are reputable, some aren’t. Look for transparency: Do they use US pharmacies? Require labs? Or just sell protocols without context?

Research Chemical Sites

This is where things get sketchy. These sites sell “not for human use” peptides—often low quality, improperly dosed, or contaminated. No regulation, no guarantees. You’re rolling the dice.

International or Underground Sources

Cheaper, but risky. Even if the compound is real, it might be degraded, mislabeled, or unsafely stored.

Bottom Line

If you’re investing in peptide therapy, do it right. Get them from licensed, clean sources—ideally under the care of someone who knows what they’re doing.

Understanding the Risks

Peptides are generally well tolerated and often safer than traditional pharmaceuticals, but they’re not risk-free.

Common side effects can include injection site irritation, headaches (especially with growth hormone–related compounds), fatigue, nausea, or water retention. More serious risks—while rare—include allergic reactions, hormonal disruption, blood sugar or cardiovascular shifts, and drug interactions.

The bigger concern comes with unregulated peptides, which may be contaminated with toxins, heavy metals, or degraded compounds due to improper storage or synthesis.

Immune reactions can happen. Your body may recognize peptides as foreign and produce antibodies to fight them, or trigger autoimmune responses.

Peptide therapy isn’t recommended for pregnant or breastfeeding women, those with active cancers, clotting disorders, severe kidney or liver disease, or certain autoimmune conditions.

To stay safe, work with a licensed provider, use pharmaceutical-grade peptides, start simple, monitor with labs, and never share injection supplies. These compounds may be natural, but they’re powerful—treat them like medicine.

What Does Peptide Therapy Cost?

Peptides aren’t cheap. They are expensive to synthesize, require cold storage, have short shelf lives, and often need specialized delivery methods. Add in practitioner consultations, lab monitoring, and injection supplies, and costs add up quickly.

Typical Monthly Costs

• Single peptide protocols: $150–400/month
• Multi-peptide programs: $400–800/month
• Comprehensive anti-aging protocols: $800–1,500+/month

Hidden Expenses

• Initial consultation and lab work: $300–800
• Ongoing monitoring bloodwork: $200–500 quarterly

Most insurance plans don’t cover peptide therapy for anti-aging or optimization purposes. Some may cover FDA-approved peptides for specific medical conditions, but this is the exception, not the rule.

Be realistic about your budget before starting. Stopping mid-protocol due to cost concerns can be frustrating and potentially counterproductive.

Important Considerations Before You Start

Peptides are powerful tools. But they are not shortcuts. And they are not panaceas.

1. Peptides Aren’t Instant Fixes

If you’ve been conditioned by pharmaceuticals to expect immediate results, peptides may feel underwhelming at first. But that’s not a bug—it’s a feature.

Drugs that work instantly often mask symptoms. Peptides help your body rebuild from within. This takes time.

2. Optimization Alters Perception

Ironically, the healthier and more optimized you are, the less you may notice peptides working. Their effects are often more perceptible in individuals with greater dysfunction. That doesn’t mean they’re doing less for you. It just means your baseline is already high.

On the flip side, someone with poor baseline health may notice a big difference right away—not because peptides are more effective, but because there’s more room to improve.

Track your data. Compare across time. Don’t rely on gut feelings alone.

3. The Placebo Effect Cuts Both Ways

The placebo effect is real. So is its evil twin: the nocebo effect.

When expectations are high, people often report benefits that aren’t pharmacologically plausible. When anxiety is high, they report side effects that defy explanation.

That’s why emotional neutrality matters. Use the peptides. Track the inputs and outcomes. Let the data—not your mood—inform your conclusions.

Peptides in Cosmetics: Hype or Help?

Skincare brands love peptides—and they’re not entirely wrong.

Certain topical peptides, like copper peptides, Matrixyl, and Argireline, have been shown to support collagen production, improve elasticity, and reduce the appearance of fine lines. They work by signaling skin cells to behave like younger versions of themselves—boosting firmness, hydration, and repair.

But here’s the catch: not all peptide creams are created equal.

Many contain such low concentrations—or poorly formulated peptides—that their benefits are negligible. Others may rely on peptides that can’t penetrate the skin barrier at all.

So yes, some peptides can enhance skin quality. But don’t assume that every serum with “peptide” on the label is science-backed or effective. If you’re using topical peptides, look for clinical data, proper formulation, and reputable brands—not just buzzwords on a bottle.

No Magic Bullets

Peptides aren’t a magic bullet. But they are one of the most exciting frontiers in longevity and regenerative medicine.

They work best when used consistently, intelligently, and in context. They’re not meant to replace lifestyle, but to enhance and accelerate it. If you’re training, sleeping, eating well, and managing stress—peptides can be the nudge that pushes you further. If you’re doing none of those things, don’t expect miracles.

Next week, we’re going deeper. We’re collecting your top peptide questions and we’re bringing them to one of the top peptide experts in the world.

 

Disclaimer: This newsletter is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.

QUESTION 1: If you could recommend only four supplements for a woman’s general health, which ones would you choose and why?

Over the years, I’ve tried just about everything when it comes to supplements. I’ve tested them on myself; studied the data; spoken with the top doctors, researchers, and formulators; and dug into the “why” behind the trends.

Here’s what I keep coming back to: The basics matter. And by basics, I don’t mean a multivitamin or whatever is trending on TikTok.

I’m talking about the vital, foundational nutrients. These are the supplements that address the actual health gaps we face as human beings and that go on to support the systems that are most at risk as we age. So if I had to narrow it down to just four foundational supplements all of us should consider for better energy, heart protection, muscle strength, stronger bones, and brain resilience—these are the ones I’m reaching for, every time.

As you read these, remember that everything in your body is interconnected. Your muscles, for instance, are your mood elevators! Your bones produce your white blood cells (and are integrally tied to immunity), and this goes on and on, literally from head to toe.

This short list isn’t built on hype. It’s about closing real gaps and addressing the biggest health threats, especially for women: cardiovascular disease, bone fractures, cognitive decline, and muscle loss.

Vitamin D3 + K2: The Bone + Heart Health Dream Team
Vitamin D3 helps your body absorb calcium—which is critical for bone formation and strength. That alone makes it important, but here’s the kicker. Without K2 to direct that calcium into your bones, it can end up in your arteries, contributing to plaque build-up and cardiovascular disease. So it’s not just “what supplements,” it’s also understanding the puzzle.

• Helps modulate immune function, reducing the risk of autoimmune issues
• Reduces arterial calcification, when taken with K2, which protects your heart
• Regulates blood pressure, mood, and energy
• Supports bone density and reduces risk of osteoporotic fractures (which affect over 50% of women post-menopause)

This is evidence-based. Get a 25-Hydroxy Vitamin D Test. You want to land between 50–80 ng/mL for optimal health. Below 30 is considered deficient.

Most sources say to start with a daily dose of 4,000–6,000 IU of D3 with at least 100 mcg of K2 (MK-7). You may need more initially—especially in winter months, or if you’re using sunscreen religiously. 

Magnesium: Your Ultimate Multitasking Mineral
Magnesium factors in over 300 enzyme reactions, and yet—due to poor soil, stress, and processed foods—most of us are running on empty.

While many of the manifestations of low magnesium are “stealth” (and can be easily thought of as normal), it’s just not okay to live with crappy sleep, sugar cravings, anxiety, tight muscles, constipation, and more serious health hurdles, like high blood pressure.

Magnesium helps to:

• Promote better sleep by calming your nervous system and relaxing muscles
• Lower blood pressure
• Support bone strength by helping regulate calcium and vitamin D
• Regulate insulin sensitivity, energy production, and mood regulation

And it’s not just for those trying to age powerfully. Magnesium also reduces PMS symptoms, including cramps and mood swings!

Your magnesium level is verifiable via a blood test, but you have to get the right one. Ask for an RBC Magnesium Test. It’s super accurate and measures what’s inside your red blood cells. 

With many different forms of magnesium out there, I personally go for magnesium glycinate or magnesium malate. They’re gentle, absorb well, and don’t send you running to the bathroom like magnesium oxide or citrate can. Aim for 300–400 mg/day, and take it in the evening to help you wind down and calm before bed.

Omega-3 Fish Oil: My Anti-Inflammatory Essential
If inflammation is the fire that drives most chronic disease, omega-3s are your factory-installed fire extinguisher. These healthy fats (EPA and DHA) are essential for everything, from heart and brain health, to hormone balance and joint support.

While we used to have a far more balanced omega-3 to omega-6 ratio, what we’re up against in our modern diets is often a 4x ratio of omega-6s (from seed oils, processed foods, etc.) vs. omega-3s. And that imbalance drives chronic inflammation. You can literally feel that in your joints, skin, brain, and even in your energy levels.

Omega-3s also support bone remodeling and reduce bone loss! This is vital for those in menopause or postmenopause. You’re not excluded if you’re young, either. Your bones are life-long and play a crucial role in well-being from womb to tomb.

Here are some other important benefits:

• Reduced inflammation, which supports joint, skin, and heart health
• Lowered triglycerides and improved HDL levels
• Boosted cognitive function and reduced risk of dementia
• And balanced hormones and improved mood

To verify where you’re at, you can do an Omega-3 Index test, a simple finger prick.

Look for triglyceride-form fish oil (not ethyl-ester) for better absorption. Your goal is 1–2 grams of combined EPA/DHA per day. And no—you can’t eat your way there, unless you’re eating clean, wild-caught fish 4–5 times a week.

Creatine: It’s Not Just for the Gym Bros
This one tends to surprise people, but it’s honestly the supplement I wish I had started taking way earlier in life: creatine.

Most people think of creatine as a muscle-builder for bodybuilders. But the truth is that its benefits go way beyond performance. And for women especially, it’s a total game-changer.

Here’s the catch: for years, creatine came packaged with monohydrate, which is notorious for causing bloating and GI distress. No thank you. In fact, a soon-to-be published study shows that 76% of creatine users experience digestive issues or water retention. That’s because creatine monohydrate only absorbs at around 15%.

But here’s the good news. There’s a new, much better option: Creatine HCl.

It’s more bioavailable—up to 7x better absorbed—so you need less of it. You don’t get the bloating, puffiness, or stomach upset.

Just all the benefits, like:

• Supporting lean muscle mass and strength (without the weight gain)
• Boosting brain energy, focus, and memory
• Improving cellular energy and reducing brain fog
• Helping maintain bone density by preserving muscle
• And possibly even lowering the risk of neurodegenerative disease

Fun fact: About 95% of your creatine is stored in your muscles, but the remaining 5% is in your brain. Research shows it supports cognitive performance, especially when you’re under stress or not sleeping well.

Bottom line? Creatine HCl is one of the most underrated tools for women’s strength, brain health, and longevity—and now that we have a version that works without the side effects, it’s an easy yes in my daily routine.

QUESTION 2: What does the latest research say about supplements for joint and cartilage repair? Is the evidence strong enough to justify taking them?

I’m grateful someone asked this question, because joint issues have been my kryptonite.

I blew out my ACL when I was 17, had multiple knee surgeries in my 20s, and was told I’d need a full knee replacement by the time I was 30. Oh—and I broke my foot around the same time. It was misdiagnosed, and of course I worked out on it, thinking it was a sprain. So yeah . . . this has been a decades-long journey for me.

But here’s the thing: I was able to delay that knee replacement for over 25 years. I truly believe that’s because I got serious about what I was putting in my body—especially when it came to joint support. So let me walk you through what’s worked for me, what I’ve researched the heck out of, and what I wish more people knew.

First up: Collagen—and yes, you need Vitamin C with it.
Collagen makes up a huge part of your cartilage and connective tissue, but as we age, we naturally make less of it. Supplementing with high-quality collagen peptides—especially bioactive ones—can help reduce joint pain and improve mobility. And vitamin C? That’s your collagen booster. You need it to actually build new collagen, and it’s a powerful antioxidant to boot. I take them together, always.

Next: Ovomet®—a total game changer.
I’ve tried so many joint supplements over the years, but this one really got my attention.
Ovomet is made from eggshell membrane and it’s packed with the good stuff—types I, V, and X collagen, hyaluronic acid, glucosamine, chondroitin, elastin—all the key players in joint and cartilage health. What I love about it is that it’s bioavailable, and you get results fast. Some studies show pain reduction in as little as 3–10 days.

Pairing curcumin and boswellia.
These are two powerful anti-inflammatories. Curcumin has been shown in studies to be just as effective as NSAIDs for joint pain—but without the gut-destroying side effects. Boswellia works synergistically, to reduce stiffness and swelling. I’ve used these for years and they’ve made a huge impact.

And finally, L-Carnitine. 


We think of this to support fat-burning and for brain and heart health, but it also helps joint cells make energy so they stay lubricated and flexible!

I’ve found that the combo of these supplements has significantly improved my joint function, while lowering my chronic pain and inflammation.

This is critical because the less you do, the less you can do. So you want to make sure that you are both reducing pain and improving mobility.

And you can absolutely feel a difference when you get it right. If your joints are bugging you—or you just want to stay active, mobile, and strong as you age—these are the tools I recommend. Not because they’re trendy, but because they’ve helped me delay major surgery, stay on my feet, and keep doing what I love.

QUESTION 3: Do supplements actually work?

And beyond anecdotal evidence, are there actual ways to test their efficacy?

You know, the old joke used to be, “Supplements just give you expensive urine.” And I always think, Hey, I think I’m worth expensive urine if it means I’m covering my bases and staying healthy! 

But the truth is a lot of this is discernible. So let’s look at this more closely. When it comes to supplements, there are three ways to know if they’re working:

1. First, you can test for it.
2. Next, you can feel it.
3. Finally, sometimes, you trust the process because it’s supporting your long-term health goals.

Overall, things like more energy and better immunity don’t happen by accident. We supplement to fill the gaps.

If you want the full picture, I recommend an Organic Acids Test (OAT)—a powerful way to see how your metabolic pathways are working and where nutrient deficiencies might be holding you back so that you can target your supplementation. Here are a few specific supplements I love, and how you can know where you’re at with them.

Vitamin D3: Whether you’re deficient or not is literally evidenced based. Just get a 25-Hydroxy Vitamin D Test. You want to land between 50–80 ng/mL for optimal health. Below 30 is considered deficient.

Magnesium: Your levels are verifiable via a blood test, but you have to get the right one. Ask for an RBC Magnesium Test—it measures what’s inside your red blood cells (and is way more accurate).

Fish Oil: To verify where you’re at with this one, you can do an Omega-3 Index test (this is a simple finger prick).

Iron (if supplementing): Check your ferritin and full iron panel. If you have low thyroid function or hypothyroidism, it’s especially important to monitor your iron—low iron and low thyroid function often go hand in hand.

Urolithin A: This is the ultimate longevity compound, as it supports mitophagy, a specialized form of autophagy that selectively removes damaged or dysfunctional mitochondria to maintain cellular health.

It’s a postbiotic compound—meaning your gut bacteria are supposed to convert certain polyphenols (from foods like pomegranates, berries, and walnuts) into Urolithin A. But only about 40% of people can actually make it. And if you can’t, you’re missing out on one of the most exciting longevity tools we have right now.

There are urine and blood spot tests that tell you whether you are one of the fortunate ones who can actually make Urolithin A. But even if you are, you would still need to eat enough of these foods on a daily basis to produce the optimal amount to support mitophagy. This makes it a must-have for your longevity stack.

This is a supplement that you can actually feel. After all, 90% of your cellular energy is produced by your mitochondria, and this is where Urolithin A works its magic! A double-blind, placebo-controlled study showed that Urolithin A significantly improved muscle strength (∼12%). Researchers also observed clinically meaningful improvements with Urolithin A on aerobic endurance (peak oxygen oxygen consumption [VO2]) and physical performance (6-minute walk test).

And as my own n of 1, I noticed that I was able to increase the amount I could lift at the gym and how hard I could push during my high intensity interval sessions.

NAD+ support: Some of the more reputable supplement companies have actually done the research, invested in third-party testing, and shown measurable increases in NAD+ levels, post supplementation. I suggest you do your research to find those studies and invest in those supplements! Quality is the name of the game here.

Creatine: This is one of those where there isn’t an actual test for effectivity levels, but you will definitely know it’s working by how you feel—hopefully higher energy, more strength, and better cognitive performance.

A great test for creatine is to try it for jet lag. Double your dose the day before you are heading into a time zone change and then stay on the double dose or even triple it, while you are adjusting. It’s a game changer. Since discovering this hack, jet leg has become a non-issue for me. With the lower dosing of creatine HCl, this is 1.5-2.25 grams for jet lag or sleep deprivation.

Finally, let’s talk sourcing—because this is everything when it comes to supplements. You can’t just grab a bottle off a discount shelf and expect it to perform miracles. The truth is, not all supplements are created equal. The form of the nutrient, how it’s processed, where it’s sourced, and what it’s paired with . . . all of that matters. A lot.

Absorption is key. You can have the right ingredient, but what if your body can’t absorb and use it?

I see this all the time—people buying bargain bin fish oil that’s oxidized or magnesium in cheap forms that just give them digestive issues instead of results. And then they say, “Oh, that supplement didn’t work.” No—what didn’t work was the sourcing.

You get what you pay for. You deserve better than the clearance bin or a holiday promo at a big box store. This is your good life that we’re talking about—or not. This is your energy, your healthy bones, your brain, and your ability to be well and recover when you get knocked down.

Don’t skimp. Invest in high-quality supplements from trusted sources—ones that are clinically studied, transparently labeled, and backed by real science. Because when you do that, you’re not only adding years to your life (which is wonderful), you’re putting life in your years.

QUESTION 4: I went from no supplements to (after beginning a journey of research) what feels like a ton. Like maybe 6-10 pills depending on certain factors, and then 2-3 powders, on top of my powdered greens each day.

When is too much too much? How can I tell what I don’t need?

I understand why this question comes up. I’ve been there—and I’ve devoted the time to really dig deep and find the answer. The truth is that you take the supplement until the gap or health hurdle is no longer an issue.

In today’s world, however, that may not be possible. For instance, to get enough creatine, as a woman, you would have to eat at least a pound of rare red meat or fish or two pounds cooked a day. Add to that, to get enough Omega-3, you’d have to have clean, cold water fatty fish 4-5x a week. To get enough vitamin D, if you live above a certain latitude, it’s herculean at some times of the year. If you are in a sunny area, you need to have at least 20 minutes of sun exposure without sunscreen.

Our soil isn’t what it used to be. Even our organic foods may, themselves, be nutrient deficient. Our stress is higher. We’re exposed to way more toxins than any other time in human history. The list goes on and on.

So yes, your diet is the foundation. But there are certain things you’re just not going to get consistently or in therapeutic amounts through food alone. Supplements are a powerful addition for anyone truly on a health journey.

But when does it become too much? 

It’s not about the number of pills or powders—it’s about whether they’re doing something useful for your body. Taking 6–10 capsules, a couple powders, and greens is totally fine if they’re targeted, high-quality, and aligned with your goals and needs.

Do the testing to get as much information as you can. Start with the data. What you measure and monitor, you can improve. There are some powerful, inexpensive tests that can tell you what your body might be missing and monitor if you’re getting results.

Here’s a summary of what we’ve discussed:

• Vitamin D: 25-hydroxyvitamin D test
• Magnesium: RBC magnesium
• Omega-3s: Omega-3 Index
• Iron: Ferritin and a full iron pan

And if you want a broader look, do an Organic Acids Test (OAT). That’s like popping the hood on your metabolism and seeing what’s working (and what’s not).

Remember that how you feel is also a powerful indicator.

You can’t test for some supplements, like Creatine HCl, but you’ll feel the results—more strength, better energy, better focus. Same with NAD boosters—you’ll notice the difference in how you show up.

So keep track. Consider keeping a health journal. How do you feel each day? Did you eat healthy meals? Are you getting the right kind of exercise and in the right amounts?
If you’re unsure about any of this (or all of it), this is where a great functional nutritionist can really help you dial it in.

Remember, find supplements that are amazingly sourced and highly bioavailable, otherwise you may in fact be investing in expensive urine. Ultimately, the most expensive supplements are the ones that don’t work! Personally, I’d rather invest in the right supplements and feel amazing than play small and save a few bucks—just to continue to feel tired, foggy, and inflamed.

The bottom line about supplements is this: Do the research, be intentional with your supplement stack, keep testing, and adjust as you go.

And remember, it’s not static—it evolves with you.

Disclaimer: This newsletter is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.

METABOLIC HEALTH

Your metabolic function impacts everything from daily energy levels to long-term resilience. These supplements support efficient glucose handling, energy regulation, and cellular adaptability—helping you feel more energetic, mentally sharp, and physically capable today while also building a foundation for future health. Whether you’re looking to enhance athletic performance, maintain healthy weight, or simply feel more vital, optimizing metabolic health offers both immediate and lasting benefits.

Metformin is a diabetes drug that also activates AMPK, the body’s cellular energy sensor.

It helps regulate blood sugar, mimics fasting, reduces inflammation, and may lower the risk of age-related diseases like cancer and heart disease.

The evidence: Diabetics on metformin often outlive those on other meds—and sometimes even non-diabetics. Extends lifespan in mice. Human trials are ongoing.
Why it matters: The most studied longevity drug. Promising, but may blunt exercise gains and cause GI issues. Best used under medical guidance.

Rapamycin is a prescription mTOR inhibitor originally used as an immunosuppressant. It mimics fasting, triggers autophagy (the body’s cellular cleanup process), and may support immune health, cognition, and cardiovascular function.

The evidence: In mice, it extends lifespan by 20–30% and improves multiple aging markers. Human research is still early.
Why it matters: The most potent anti-aging drug in animal studies. Promising, but may raise blood sugar and impair wound healing. Use only under medical supervision.

Berberine is a plant compound long used in traditional Chinese medicine. It improves blood sugar control, enhances insulin sensitivity, lowers cholesterol, and reduces inflammation—similar to metformin.

The evidence: Human studies show strong effects on glucose, cholesterol, and inflammation.
Why it matters: A powerful, natural metabolic enhancer. Some may experience GI discomfort.

Resveratrol is a polyphenol found in red wine, grapes, and certain berries. Mimics fasting by activating sirtuins and AMPK. Offers antioxidant and anti-inflammatory support that may help protect against chronic disease.

The evidence: Extends lifespan in yeast, worms, and some mice. Human trials show mixed results, largely due to poor bioavailability.
Why it matters: A foundational compound in the longevity space. Results are modest unless combined with bioavailability enhancers (like piperine or liposomal delivery), but still worth including in a long-term health strategy.

Glucosamine is an amino sugar commonly used for joint support. It may mimic fasting at the cellular level and support healthy aging alongside joint health.

The evidence: Extends lifespan in mice. Observational studies in humans show approximately a 15% reduction in all-cause mortality.
Why it matters: Safe, inexpensive, and widely available. While human data is correlational, its upside goes well beyond joints.

Alpha-Ketoglutarate (AKG) is a naturally occurring compound involved in energy production and amino acid metabolism. Supports mitochondrial efficiency, stabilizes epigenetics, and improves cellular signaling—key factors in healthy aging.

The evidence: Extends lifespan and reduces frailty in mice. Early human trials show a drop in biological age.
Why it matters: Naturally made by the body and well-tolerated. Human data is still early, but AKG is quickly rising as a major player in longevity science.

β-Hydroxybutyrate (Ketone Esters) is a ketone body used as an alternative fuel during fasting or ketosis. It enhances mitochondrial function, reduces oxidative stress, and may trigger autophagy—offering many of the metabolic benefits of fasting without calorie restriction. Supports energy, endurance, and brain function.

The evidence: Improves cognition and metabolism in both animals and humans. May help maintain brain energy in aging.
Why it matters: A powerful metabolic tool for the brain and body. Best used strategically, as it’s expensive, tastes awful, and isn’t a substitute for real fasting or clean eating.

MITHOCONDRIAL FUNCTION

Mitochondria generate the energy that powers your life—from intense workouts to creative thinking. When these metabolic engines function optimally, you experience better endurance, faster recovery, and more consistent mental and physical energy. The supplements in this category support mitochondrial efficiency and protection, helping you maintain peak performance in daily activities while supporting tissue repair and cellular health for long-term vitality. It is impossible to overstate the importance of optimal mitochondrial function.

Nicotinamide Adenine Dinucleotide (NAD+) is a vital coenzyme that powers cellular energy production, supports DNA repair, and activates longevity-related enzymes like sirtuins. NAD+ levels drop significantly with age, impacting metabolism, mitochondrial function, and resilience to stress.

The evidence: In animal studies, restoring NAD+ improves metabolism, cognition, and stem cell repair. Human trials show NAD+ precursors like NMN and NR effectively raise NAD+ levels and may improve muscle and cardiovascular health.
Why it matters: One of the most promising molecules in aging science. While long-term effects are still being studied, NAD+ restoration is a well-supported strategy for cellular health and vitality. Supplementation is available via IV drip or transdermal patch, or through precursors like NMN and NR.

Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR) are NAD+ precursors that support cellular energy production, DNA repair, and mitochondrial function. As NAD+ levels decline with age, restoring them may enhance metabolism, endurance, and cognitive performance.

The evidence: Animal studies show improved insulin sensitivity and physical function. Human trials confirm NAD+ levels rise with supplementation, though clinical outcomes are still developing.
Why it matters: Widely used in longevity protocols. Well-tolerated and promising, though long-term human impact is still being studied.

Learn more about the impacts of NAD+ and NMN on skin health specifically in “The Skin Health Issue.”

Ubiquinone (CoQ10) is a key player in mitochondrial energy production and cellular defense. It supports ATP synthesis, protects cells from oxidative stress, and is especially critical for cardiovascular health. Levels naturally decline with age.

The evidence: Improves outcomes in heart failure patients and may reduce mortality when paired with selenium in older adults.
Why it matters: A foundational supplement for mitochondrial health—particularly important for those over 40 or taking statins.

Alpha-Lipoic Acid (ALA) and Acetyl-L-Carnitine (ALCAR) work together to support mitochondrial energy metabolism and reduce oxidative damage. ALA is a potent antioxidant, while ALCAR helps transport fatty acids into mitochondria to be used for energy, especially in high-demand tissues like the brain and heart.

The evidence: Shown to reverse markers of aging in rodents; small human studies support improvements in cognition and energy.
Why it matters: A classic longevity duo with strong mechanistic rationale. May modestly lower blood sugar—something to monitor for diabetics.

Urolithin A is a postbiotic compound that promotes mitophagy—the body’s process for clearing out damaged mitochondria. It supports energy, endurance, and overall mitochondrial quality control.

The evidence: Improves exercise capacity and mitochondrial health in older adults. Extends lifespan in model organisms like worms.
Why it matters: A novel and well-tolerated supplement. Most people need to supplement directly, as few produce enough naturally through gut bacteria.

Pyrroloquinoline Quinone (PQQ) stimulates the growth of new mitochondria and protects cells from oxidative stress. Often combined with CoQ10 for enhanced effect.

The evidence: In rodents, it improves fertility, learning, and energy metabolism. Early human data is limited but encouraging.
Why it matters: A promising mitochondrial enhancer with strong mechanistic backing and growing interest.

Creatine helps regenerate ATP in muscle and brain cells, supporting both physical strength and cognitive performance. It’s especially helpful in preserving lean mass and energy as we age.

The evidence: Backed by robust human studies showing improvements in muscle mass, recovery, and brain function.
Why it matters: One of the safest, most effective, and most studied supplements for healthy aging.

Taurine is an amino acid that plays a key role in mitochondrial function, cardiovascular health, electrolyte balance, and insulin sensitivity.

The evidence: Linked to longer lifespan in animal models. Human studies support its role in endurance, hydration, and heart health.
Why it matters: Quietly powerful and well-tolerated. An underrated essential for energy and longevity.

Ozone Therapy uses controlled oxidative stress to stimulate mitochondrial function, antioxidant defenses, and immune balance.

The evidence: Shows promise in small human trials and animal studies for fatigue, inflammation, and circulation.
Why it matters: Mechanistically sound but still experimental. Must be administered professionally—never inhaled—and remains off-label in the US.

NEUROPROTECTION AND COGNITIVE SUPPORT

These compounds support focus, memory, stress resilience, and mental clarity—helping you stay sharp, creative, and emotionally balanced. They protect your neurons, neural connections, and brain structures from damage while supporting the neurotransmitter systems that govern mood, memory, and focus.

Lion’s Mane is a medicinal mushroom that stimulates nerve growth factor (NGF), supporting the regeneration of neurons, cognitive performance, and long-term brain health.

The evidence: Improves memory and focus in older adults. Animal studies show it promotes neural repair and growth.
Why it matters: A well-tolerated, safe, natural nootropic with neuroprotective benefits. Best taken consistently to maintain effects.

Melatonin is your body’s natural sleep hormone, regulating circadian rhythm and nighttime repair processes. It also acts as an antioxidant and immune modulator.

The evidence: Improves sleep quality and may protect against oxidative stress and cancer. Extends lifespan in rodents.
Why it matters: A safe and effective short-term sleep aid. Best used for travel, jet lag, or sleep resets—not for daily, long-term use.

Need proven protocols to get the sleep you’ve always dreamed of—without reliance on a supplement? Check out this expert advice from The Sleep Doctor himself, Dr. Michael Breus. 

ANTIOXIDANTS AND IMMUNITY

Your cells face oxidative challenges daily—from exercise and metabolism to environmental exposures. These supplements support your body’s natural defense systems, helping maintain cellular integrity and function across all tissues. With proper antioxidant balance, you may experience better skin quality, improved exercise recovery, enhanced detoxification, and greater resilience to stress. These compounds help you maintain vitality and function now while supporting healthy cellular aging.

Omega-3 Fatty Acids (EPA/DHA) are essential long-chain fats found in cold-water fish and algae. They play a critical role in brain health, cardiovascular function, and the regulation of chronic inflammation—making them foundational for healthy aging and disease prevention.

The evidence: Higher omega-3 levels are associated with reduced cardiovascular risk, slower cognitive decline, improved triglyceride profiles, and lower all-cause mortality. Blood tests like the Omega-3 Index can help guide dosing. Most people are deficient.
Why it matters: A longevity essential. Aim for 1–2g of combined EPA/DHA daily from high-quality fish or algae oil. A cornerstone of inflammation and brain support.

Get more insights into the power of omega-3s from the Food Mood MD, Dr. Uma Naidoo.

Glutathione is the body’s master antioxidant, made in the liver, and is essential for detoxification, immune defense, and protection against oxidative damage. It maintains redox balance and helps neutralize cellular stress that accumulates with age.

The evidence: Levels decline with age and illness. Supplementation improves insulin sensitivity, mitochondrial function, and markers of biological aging.
Why it matters: A central antioxidant for healthy aging. Best delivered via liposomal or IV forms, or supported through NAC.

Zinc Picolinate is a highly absorbable form of zinc, a mineral critical for immune function, hormone production, and cellular repair.

The evidence: Deficiency is common in older adults and linked to inflammation, low testosterone, and immune decline. Supplementation improves recovery and resilience.
Why it matters: Crucial for immune and hormonal health. Best taken with food to avoid stomach upset or copper imbalance.

N-Acetylcysteine (NAC) is a glutathione precursor that supports detoxification, respiratory health, and antioxidant defenses.

The evidence: Clinically used for acetaminophen overdose. Shown to boost glutathione, support insulin sensitivity, and reduce oxidative stress.
Why it matters: A reliable, cost-effective way to raise glutathione. Excellent for antioxidant and liver support.

Vitamin C (Ascorbic Acid) is a water-soluble antioxidant that supports immune health, collagen synthesis, and cellular protection. Humans can’t produce it endogenously.

The evidence: Speeds wound healing, reduces oxidative damage, and is linked to lower mortality.
Why it matters: Foundational and synergistic. Best used during illness, stress, or high training loads—liposomal forms absorb better and are easier on digestion.

Astaxanthin is an antioxidant that integrates into cell membranes, where it helps protect against oxidative damage. It’s known for benefits to skin, eye, and cardiovascular health.

The evidence: Extends lifespan in worms and improves skin elasticity, eye function, and endurance in humans.
Why it matters: A potent, natural antioxidant. Especially useful for skin health and mitochondrial resilience.

We had a whole section for you on supplements to combat imbalances in inflammation. But we ran out of room. So check out our LinkedIn article on it instead.

So, can supplements help? Yes, when approached and executed properly. The right supplements, in the right context, can elevate how you feel, help you reach specific goals, and give your system the boost it needs.

But supplements are just that—supplementary. They’re meant to support or enhance systems that are already working well, not replace the fundamentals. Supplements aren’t shortcuts; they’re tools. Use them wisely and they can help you feel better, think clearer, and recover faster.

It is important to note that supplement quality is largely self-regulated. You’re trusting the manufacturer to do the right thing—and not all of them do. Stick with brands that test for purity and potency. Research the brand’s reputation, and look for seals from NSF Certified for Sport, USP Verified, ConsumerLab, or Informed Choice.

Even when you’re taking the right stuff, results take time. Building an effective stack can get expensive fast. Some regimens can have you swallowing a small pharmacy every day.

So be thoughtful. Know what you’re taking and why. Start small. See how you feel.

When you get it right, you can feel the difference.

Disclaimer: This newsletter is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.