Hey Readers sharing some love on on Supplement Trends
It’s understandable to feel overwhelmed by the constant influx of information regarding supplements, trendy ingredients like protein powders, collagen, keratin, and Lion mane, and the conflicting advice found across social media. As readers, you are right to question whether these trends are backed by solid science or are simply marketing hype
While I firmly believe that the foundation of a healthy body—and a healthy mindrests on whole, unprocessed, natural foods (the “caveman style” principle you champion: eating what Mother Nature provided, focusing on good protein, and allowing the digestive system time to recover), modern life and specific goals often require targeted support.
The science is clear: natural foods contain the highest bioavailability of nutrients. Collagen, for instance, is naturally abundant in bone broth, fish skin, and connective tissues. However, for busy lifestyles or those requiring higher doses to address specific issues (like joint pain or muscle recovery post-exercise), targeted supplementation can offer a clean, convenient, and effective boost.
The key is discernment. Don’t chase the trend; focus on the benefit. The protocols detailed in this document are based on evidence-based ingredients, prioritizing those with proven benefits for the active woman
- Collagen: Targeted support for joints, skin, and recovery, beyond what a regular diet might provide.
- Lion’s Mane: A functional mushroom used for cognitive support.
- Clean Protein: Essential for muscle maintenance, recovery, and supporting a healthy metabolism, regardless of age.
Use this guide as a filter. It cuts through the noise and provides a structure for using these supplements effectively, ensuring they complement, rather than replace, your foundational diet of whole, quality foods. Enjoy the guidance, and I look forward to seeing you in a class soon!
Core Philosophy
This protocol provides a clean, evidence-based approach to supplementation and smoothies, focusing on targeted benefits for active women in mid-life. The aim is to support recovery, energy, cognitive function, and skin/hair health without promoting unwanted weight gain or relying on artificial additives.
Recommended Supplement Stack (Targeted & Clean)
Instead of using all-in-one blends, a more effective strategy is combining clean, individual supplements:
| Supplement | Key Benefits | Notes |
| Collagen Peptides (Type I & III) | Supports joint/tendon health, improves skin elasticity/hydration, aids muscle recovery. | Essential for systemic benefits. Grass-fed sources (e.g., Planet Paleo Pure or Peak Supps Grass-Fed) are recommended. No impact on weight when used correctly. |
| Lion’s Mane Powder (Organic) | Supports focus, enhances cognitive function, may reduce mental fatigue. | Provides adaptogenic support without stimulants. |
| Protein (Optional but Recommended) | Muscle repair, faster recovery, helps maintain lean muscle mass, supports metabolism. | Use a clean Pea Protein or Whey Isolate. |
Keratin: Focus on Appearance, Not Brain Health
Keratin is vital for hair, skin, and nail structure, but its oral absorption for systemic benefits is generally less effective than collagen.
- Benefits: May support hair strength, thickness, and nail durability.
- Best Absorption: Pair a hydrolysed keratin powder with Vitamin C and biotin, alongside a balanced protein intake.
- Mental Function: Keratin does not directly improve memory, focus, mood, or brain function. Any perceived mental benefit is generally psychological due to improved appearance/confidence, not biochemical.
For Mental Clarity / Mood Improvement, Prioritise:
- Overall protein intake (supports neurotransmitters)
- Omega-3s (e.g., from fish)
- Magnesium or B vitamins
- Good sleep and hydration (the most critical factors)
Daily Smoothie Protocols
These recipes are designed to integrate the core supplements for specific goals:
1. Morning Smoothie (Energy & Focus)
A light, clarifying blend for the start of the day.
- 1 scoop Collagen
- ½ tsp Lion’s Mane
- Berries
- Almond milk
- Optional: Spinach
2. Pre-Workout Smoothie (Energy & Preparation)
Provides fuel and muscle preparation before activity.
- 1 scoop Collagen
- 1 scoop Protein
- Banana
- Full-fat milk or alternative (e.g., almond milk)
3. Post-Workout Smoothie (Recovery & Repair)
A blend focused on muscle repair and nutrient replenishment.
- 1 scoop Collagen
- 1 scoop Protein
- Frozen berries
- Flaxseed
- Full-fat milk or alternative (e.g., almond milk)
Protocol Summary
- Weight: Supplements themselves do not cause weight gain unless they contribute to an excessive total calorie intake.
- Ingredients: Keep all ingredients minimal and clean.
Foundation: Consistency, proper hydration, and a balanced overall diet are the essential drivers of results.
