By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 12 Recap

Are bioidentical hormones truly the secret to aging with more vitality—or just another wellness trend? It’s a question I hear often from women navigating the hormonal shifts of perimenopause and menopause. And honestly, I get it—there’s so much conflicting information out there.

That’s why I recently sat down with Dr. Elena Alawa, an Osteopathic Board-Certified Internist and expert in Bioidentical Hormone Replacement Therapy (BHRT) and Functional Medicine. Our conversation was eye-opening, and I’m excited to share some of the most important takeaways with you here in the Knowledge Corner.

Dr. Alawa is the founder of True Health Solutions Clinic, where she helps women and men restore balance and energy through personalized, root-cause care. She’s also been involved in important advocacy and education work with the Michigan Women’s Commission on Menopause, helping to push forward conversations that have been long overdue.

What Is Functional Medicine—and Why Does It Matter for Women in Midlife?

We kicked off our conversation with a simple question: What is functional medicine?

Dr. Alawa explained that functional medicine looks beyond symptom management. Instead, it aims to identify whysymptoms are happening in the first place—especially important during the perimenopausal and menopausal years, when hormonal shifts can affect every system in the body.

For women who feel like they’re “doing everything right” but still don’t feel like themselves, this approach can offer a more complete picture. Functional medicine practitioners often bring together detailed lab testing, lifestyle evaluation, and hormone support to help women truly understand their bodies—and create lasting change.

Bioidentical vs. Conventional Hormones: What’s the Difference?

If you’ve heard the term “bioidentical hormones” but aren’t quite sure what it means, you’re not alone. One of the biggest takeaways from our chat was clarity around what BHRT actually is:

Bioidentical hormones are molecularly identical to the hormones your body naturally produces. That means your body can recognize and use them in the same way it would your own estrogen, progesterone, or testosterone.

While some bioidenticals are FDA-approved and available at retail pharmacies, others are compounded at specialty pharmacies for a more tailored approach. Dr. Alawa helped debunk the myth that all compounded hormones are unregulated or unsafe—what matters most is working with a knowledgeable, experienced practitioner who uses quality sources and monitors progress closely.

Should You Test or Just Go by Symptoms?

This is a hot topic in the wellness space—should hormone therapy be based on lab results or symptoms? Dr. Alawa’s answer? Both.

While testing offers valuable insight, she emphasized that “normal” doesn’t always mean optimal. Many women are told their labs look fine, even when they’re clearly struggling with brain fog, fatigue, or mood swings. This is where a symptom-based and functional approach can offer a more complete—and compassionate—solution.

When to Seek Hormonal Support

Another key question: Is there a “right” time to explore hormone therapy?

Dr. Alawa encourages women to be proactive—not reactive. You don’t need to wait until symptoms are severe or disruptive to seek support. In fact, addressing hormonal imbalances earlier can help ease the transition and support overall longevity, brain health, and energy.

The Power of Collaborative Care

One of my favorite parts of our conversation was hearing how Dr. Alawa views the role of Nutritional Therapy Practitioners (like myself) in this process. She shared that collaborative care—between functional medicine doctors, nutritionists, and wellness professionals—is key to helping women thrive.

By combining personalized nutrition, lifestyle changes, and targeted medical therapies, we can support women more holistically through this important life stage.

Final Thoughts

Bioidentical hormone therapy isn’t about chasing youth. It’s about restoring balance, feeling more like yourself again, and making empowered decisions with the right education and support.

If you’re feeling confused or unsure about whether BHRT is right for you, you’re not alone—and you don’t have to navigate it alone either.

Want to continue the conversation? Reach out to me or connect with Dr. Elena Alawa and her team at truehealthsolutionsclinic.com.

📌 Have a topic you want us to cover in Knowledge Corner?
Let me know! I’m here to help you feel strong, supported, and inspired—especially during this powerful season of change.

—
With love and inspired wellness,
Michelle White
Nutritional Therapy Practitioner | The Inspired Wellness Coach

Listen to the Full Episode

Catch this conversation and more on Episode 12 of Inspired Wellness Podcast on your favorite podcast platform!

Listen to the full episode here on Apple or here on Spotify

Want more frequent tips and knowledge?  Follow me on Instagram and Facebook @theinspiredwellnesscoach

Want to submit a question? Email me

And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.

DISCLAIMER

This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.

By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 11

 Recap

DISCLAIMER

This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.

Detoxing for Hormonal Health: What Every Woman in Her 40s Should Know

When most people hear the word “detox,” they often think of juice cleanses, cutting out sugar and alcohol, or maybe a week-long diet reset. But detoxification is so much more than a trendy wellness buzzword—it’s a critical process that impacts your hormones, metabolism, energy, and overall vitality, especially during perimenopause and menopause.

Here’s the truth: detoxification isn’t something you do for a week—it’s something your body is doing every minute of every day. And how well this process works can make or break how you feel, especially when your hormones are fluctuating.

Let’s break it down.

What Is Detoxification, Really?

Detoxification is the body’s natural way of neutralizing and eliminating waste and toxins. Your liver, kidneys, lymphatic system, skin, and gut all work together in a beautifully coordinated system to keep you balanced and healthy.

But here’s where it gets important: when hormones like estrogen or cortisol are no longer needed, they also need to be detoxified and eliminated. And if your detox pathways are sluggish, those hormones can build up—leading to imbalances, symptoms like mood swings, bloating, PMS, sleep issues, and more.

The 3 Phases of Detox: Why They Matter

1. Phase 1: Activation
   This is where the liver starts to process toxins and convert them into more reactive (but often more toxic) substances. It’s like sanding down a rough surface to get it ready for finishing.
2. Phase 2: Conjugation
   These reactive substances are “coated” with molecules that neutralize them and make them water-soluble. Now they’re ready to be moved out of the body safely.
3. Phase 3: Elimination
   The toxins are removed through urine, sweat, stool, and even your breath.

If one of these phases is sluggish or overwhelmed—especially Phase 2 or 3—toxins can recirculate in the body, leading to inflammation, fatigue, brain fog, and hormone buildup.

How This Impacts Your Hormones

Detoxification is directly tied to hormone metabolism. Hormones like estrogen are used by the body, then packaged up for elimination. If your liver and gut aren’t functioning optimally, estrogen can recirculate in the bloodstream—this is often called estrogen dominance, and it’s a common issue in perimenopause.

Estrogen dominance can contribute to symptoms like:

• Stubborn belly fat
• Heavy or painful periods
• Anxiety or mood swings
• Fatigue and brain fog
• Fibroids and other hormone-related conditions

Supporting daily detox is one of the most effective ways to gently bring hormones back into balance.

Daily Detox Support: Simple, Effective Strategies

You don’t need a pricey cleanse to detox effectively. Your body just needs consistent support to do what it’s already designed to do.

1. Hydration with Minerals

Plain water is essential—but without electrolytes, your body may not absorb it well. Try adding a pinch of sea salt to your water or start your day with warm lemon water or a splash of apple cider vinegar to support digestion and liver function.

2. Eat More Fiber (25g+ Per Day)

Fiber binds to toxins and carries them out through your digestive system. Focus on foods like:

• Cruciferous veggies (broccoli, Brussels sprouts, cabbage)
• Leafy greens
• Avocado, raspberries, pears, sweet potatoes
• Chia seeds and flaxseeds
  Bonus: cruciferous vegetables contain compounds that support the liver’s detox enzymes—extra win for hormone balance!

3. Sweat It Out

Regular movement that gets you sweating—whether it’s walking, strength training, or dancing—helps eliminate toxins through your skin. Sauna sessions (especially infrared) and hot Epsom salt baths are also great tools.

4. Dry Brushing

This simple practice involves gently brushing your dry skin in upward strokes toward the heart before a shower. It stimulates lymphatic flow, boosts circulation, and supports detox through the skin. Inexpensive and surprisingly effective!

5. Reduce Endocrine Disruptors

Start phasing out products and packaging that contain hormone-disrupting chemicals:

• Swap plastic containers for glass
• Choose “fragrance-free” over “unscented” or “greenwashed” labels
• Look for third-party certifications like EWG Verified, USDA Organic, or Made Safe Certified on personal care products

The Bottom Line

Your body is brilliant. It wants to detox. But in today’s world—with hormone shifts, environmental toxins, processed foods, and stress—we have to be more intentional about supporting it.

Detox isn’t about deprivation. It’s about empowerment. When you support detox daily, you support hormonal balance, clearer skin, better energy, improved sleep, and even more graceful aging.

Let’s stop thinking of “detox” as a punishment or quick fix—and start treating it like what it truly is: a foundational part of vibrant, hormone-happy living.

With love and inspired wellness,
Michelle White
Nutritional Therapy Practitioner | The Inspired Wellness Coach

Listen to the Full Episode

Catch this conversation and more on Episode 11 of Inspired Wellness Podcast on your favorite podcast platform!

Listen to the full episode here on Apple or here on Spotify

Want more frequent tips and knowledge?  Follow me on Instagram and Facebook @theinspiredwellnesscoach

Want to submit a question? Email me

And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.

By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 6

 Recap

DISCLAIMER

This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.

Wearable Health Tech for Women in Perimenopause and Beyond
As a Nutritional Therapy Practitioner, I get asked all the time about which health tools are actually worth it. One of the hottest topics lately? Wearable technology. From tracking sleep and stress to uncovering hormone patterns—these devices promise a lot. But with so many options on the market, it can be hard to figure out which one fits your lifestyle and supports your health goals.

In this post, I’m breaking down what I shared in a recent episode of Inspired Wellness Podcast. We took a deep dive into four of the most popular wearable health devices and looked at how they may benefit women navigating hormonal shifts during perimenopause and menopause.

Let’s cut through the noise and get to what really matters: the features, the metrics, and the value behind the top wearables today.

Wearables We Explored

I focused my research on four of the most talked-about devices:

• Oura Ring
• Whoop Band
• Fitbit Sense
• Apple Watch

Each of these offers unique features, but there’s also a lot of overlap—so I’ve organized the insights by category to help you better compare based on what matters most to you.

Sleep Quality: Why It Matters More Than Ever

Poor sleep can lead to imbalanced cortisol, increased cravings, anxiety, and even weight gain. In midlife, optimizing your rest is essential.

Here’s how each device performs:

• Oura Ring: Best-in-class for sleep tracking. It provides a detailed sleep score, stages (REM, deep, light), and even detects temperature trends that impact sleep quality. Lightweight and non-intrusive—great for overnight wear.
• Whoop Band: Designed for athletes but great for recovery tracking. Monitors sleep needs based on physical exertion and includes a “sleep coach” to help you adjust.
• Fitbit Sense: Uses an electrodermal activity sensor to show how stress impacts your sleep. Tracks stages and offers a reliable sleep score.
• Apple Watch: Tracks sleep duration and consistency. Only newer models provide sleep stages. It’s solid but not as advanced as Oura or Whoop.

Pro Tip: Apple Watch needs daily charging, so plan around that if you want to wear it overnight.

Heart Health Metrics: A Priority Post-Menopause

As estrogen declines, heart health becomes even more important. All four wearables track:

• Heart Rate Variability (HRV)
• Blood Oxygen (SpO2)
• Respiratory Rate

Unique features to note:

• Apple Watch & Fitbit Sense: Include ECG capabilities to detect irregular heart rhythms and VO2 Max to assess cardio fitness. These tools are especially valuable for women focusing on cardiovascular wellness.

Body Temperature & Hormone Insight

One underused but powerful metric? Body temperature. This can offer insight into ovulation, hormonal changes, or even help identify perimenopausal shifts.

• Oura Ring: Continuously tracks skin temperature. Ideal for cycle tracking without needing daily input.
• Fitbit Sense: Includes temperature tracking, though not as advanced as Oura.
• Apple Watch (Series 8 & Ultra): Offers cycle tracking based on wrist temperature, but not real-time monitoring.
• Whoop Band: Offers some temperature tracking but lacks a built-in cycle tracker.

If you’ve had an endometrial ablation and no longer menstruate, temperature tracking may provide valuable hormonal insight that’s otherwise missing from your cycle.

Cycle Tracking: How the Devices Compare

• Oura Ring: Automatically predicts ovulation and period start dates based on temperature trends. No daily input needed, though symptom logging improves accuracy.
• Apple Watch: Requires manual input (like period start dates) but offers ovulation estimates over time.
• Fitbit Sense: Offers basic cycle tracking.
• Whoop Band: Does not currently offer a cycle tracking feature.

Stress, Readiness & Recovery

These devices all use combinations of HRV, sleep, and temperature data to calculate stress levels and recovery readiness.

Whether you’re planning a high-energy day or need to slow down and rest, these insights can help guide your decisions—especially if you’re feeling “off” and unsure why.

Cost Breakdown: What You Get for the Price

Let’s face it: pricing matters. Here’s a quick summary of what to expect financially:

Final Thoughts: Wearables Are Tools—Not Rules

I see these devices as powerful interpretation tools. The goal? To gain insight into your patterns so you can connect the dots—between your energy, mood, symptoms, and hormones. Eventually, the data becomes wisdom. You should be able to take a break from the device and still understand your body better.

Remember: No algorithm knows your body better than you do. Wearables can guide your decisions—but they shouldn’t replace your intuition.

So, whether you’re trying to improve sleep, manage stress, support your heart, or gain clarity around your hormones—choose the device that best supports your lifestyle.

Until next time—stay informed, stay empowered, and keep giving your body the care it deserves.

With love and inspired wellness,
~Michelle
Nutritional Therapy Practitioner | The Inspired Wellness Coach

Listen to the Full Episode

Catch this conversation and more on Episode 6 of Inspired Wellness Podcast on your favorite podcast platform!

Listen to the full episode here on Apple or here on Spotify

Want more frequent tips and knowledge?  Follow me on Instagram and Facebook @theinspiredwellnesscoach

Want to submit a question? Email me

And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.

By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 7

 Recap

DISCLAIMER

This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.

Busting Nutrition Myths: What Women Need to Know for Hormonal Health

Welcome to the Inspired Wellness blog! I’m Michelle White, Certified Nutritional Therapy Practitioner and your guide to achieving vibrant health, especially through the often-confusing seasons of perimenopause and menopause.

If you’re anything like the women I work with every day, you’ve probably encountered an overwhelming amount of health advice. Some of it’s helpful—but much of it is conflicting, overly simplified, or just plain wrong.

So today, I’m diving into some of the most common nutrition myths that could be getting in the way of your energy, hormone balance, and long-term wellness.

Let’s bust some myths together.

Myth #1: Salt and Sodium Are Always Bad for You

This one comes up a lot, and I get why. We’ve been told for years to avoid salt to protect our hearts. But here’s the truth:

Sodium is essential. It helps regulate hydration, supports nerve and muscle function, and even plays a key role in hormone balance—especially through its impact on the adrenal glands.

The real issue isn’t salt itself—it’s where it’s coming from. Processed foods are typically loaded with refined, poor-quality salt in excessive amounts. This is where health issues begin.

But quality matters. Mineral-rich salts like Himalayan pink salt or sea salt provide essential nutrients our bodies need. Completely eliminating salt—especially these healthier varieties—can do more harm than good.

Michelle’s Recommendation: Ditch the highly processed foods, but feel confident using mineral-rich salts in your home cooking. They’re beneficial in moderation, especially for women navigating hormonal changes.

Myth #2: You Don’t Need Electrolytes Unless You’re an Athlete

Electrolytes like sodium, potassium, and magnesium help your body regulate fluid balance, energy, and muscle function. And while we often think they’re only necessary after a sweaty workout, they can be just as important during times of:

• High stress
• Illness
• Hot climates
• Low-carb or keto eating

These situations can increase your electrolyte losses, and supplements can help fill the gap.

Michelle’s Recommendation: If you’re feeling tired, cramping, or sluggish, or are under increased physical stress, an electrolyte supplement may be helpful. But if your diet already includes whole foods like leafy greens, nuts, avocados, and quality salt—you may not need daily supplementation.

Myth #3: Carbs Are the Enemy

Let’s set the record straight: Carbs are not bad—you just need the right kind.

Carbohydrates are one of the three main macronutrients and provide essential fuel for your brain, muscles, and hormone production. The issue lies with refined carbs—think white bread, sugary snacks, and ultra-processed foods—which can cause blood sugar spikes, energy crashes, and weight gain.

Complex carbs, on the other hand, such as fruits, sweet potatoes, and quinoa, are rich in fiber and nutrients that support digestion and hormones.

Michelle’s Recommendation: Don’t fear carbs. Focus on complex, whole-food carbs and consider pairing them with a healthy fat or protein source to support balanced blood sugar and sustained energy.

Myth #4: Eating Fat Makes You Fat

This myth has lingered far too long. The truth? Healthy fats are crucial—especially for women’s hormonal health.

Fats support:

• Hormone production (especially estrogen and progesterone)
• Brain health
• Cell function
• Absorption of fat-soluble vitamins (A, D, E, K)

Avoiding fat altogether can contribute to hormone imbalance and increased inflammation.

But not all fats are equal. Avoid trans fats and industrial seed oils (often found in fried and packaged foods), which can lead to oxidation and cellular damage.

Michelle’s Recommendation: Embrace healthy fats from foods like avocados, nuts, seeds, olive oil, and wild-caught fish. Include them at every meal to support hormone production, reduce cravings, and keep your energy steady.

Sidebar: What’s Oxidation and Why Does It Matter?

Oxidation is a natural process that happens in the body when molecules lose electrons, creating unstable free radicals. These can damage cells, proteins, and DNA.

Antioxidants—found in fruits and veggies—help neutralize free radicals and reduce this damage. It’s a great reminder to eat the rainbow and nourish your cells daily!

Myth #5: Soy Causes Estrogen Dominance

This one causes confusion even among wellness professionals. The concern? That soy’s phytoestrogens (plant compounds) mimic estrogen and disrupt hormone balance.

But here’s the nuance: phytoestrogens are much weaker than human estrogen, and for most women, eating whole soy foods in moderation is not only safe—it can be quite beneficial. In fact, studies suggest soy may help reduce the risk of certain cancers, improve heart health, and ease menopausal symptoms.

The real issue is processed soy and genetically modified soy used in low-quality food and feedlot animal products.  So, if estrogen dominance is your concern, focus on quality meat sources – grass fed, grass finished beef; pasture raised poultry; wild caught fish.

Michelle’s Recommendation: Enjoy moderate amounts of whole, organic soy foods like edamame, tempeh, or tofu. Avoid overly processed soy products and prioritize high-quality animal proteins if you eat meat.

Myth #6: You Need to Cut Out All Sugar to Be Healthy

Yes, refined sugar can wreak havoc on your metabolism, energy levels, and hormone balance. But not all sugar is the same.

Natural sugars from whole fruits come with fiber, antioxidants, and nutrients that help the body process them more effectively. Cutting out all sugar, including fruit, often leads to unsustainable and overly restrictive diets.

Michelle’s Recommendation: Be mindful of added and refined sugars in packaged foods. Enjoy natural sugars in moderation, especially from fruit. To reduce blood sugar spikes, pair your sweet foods with protein or fat.

Final Thoughts

As you can see, nutrition is rarely black and white. The key is to stay curious, think critically, and personalize your approach based on your body’s needs—especially during perimenopause and menopause, when hormone fluctuations demand even more intentional support.

If this post helped clear up some confusion, I’d love to hear from you! And if you’re curious about working together, or just want more myth-busting content, let’s connect.

With love and inspired wellness,
Michelle White
Nutritional Therapy Practitioner | The Inspired Wellness Coach

Listen to the Full Episode

Catch this conversation and more on Episode 7 of Inspired Wellness Podcast on your favorite podcast platform!

Listen to the full episode here on Apple or here on Spotify

Want more frequent tips and knowledge?  Follow me on Instagram and Facebook @theinspiredwellnesscoach

Want to submit a question? Email me

And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.

By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 9

 Recap

DISCLAIMER

This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.

Magnesium Demystified: How to Choose the Right Type for Your Body and Goals

Welcome back to the Inspired Wellness blog! I’m Michelle White, your Inspired Wellness Coach and Certified Nutritional Therapy Practitioner. Whether you’re navigating perimenopause, menopause, or simply working to feel better in your body, you’ve probably heard about magnesium. But if you’ve ever stood in the supplement aisle feeling overwhelmed by all the different types, you’re not alone.

Magnesium is one of the most important minerals for women’s health—especially when it comes to hormones, sleep, energy, mood, digestion, and more. But not all forms are created equal. In this post, I’m breaking it all down in plain language so you can choose the right type of magnesium for you.

Let’s get into it.

Why Magnesium Matters (Especially for Women 40+)

Magnesium is a cofactor in over 300 biochemical reactions in the body. That means it acts like a helper, activating enzymes responsible for everything from energy production to muscle function to hormone regulation. Without enough magnesium, your body can’t do its job properly.

Some of magnesium’s key roles include:

• Supporting muscle and nerve function
• Balancing blood sugar and blood pressure
• Promoting bone strength
• Calming the nervous system
• Improving sleep quality
• Supporting stress resilience
• Helping with hormone regulation

And yet—most people are deficient. Why?

1. Soil depletion: Modern farming practices have stripped magnesium from our soil.
2. Diet: Processed foods are low in magnesium—and they make up the bulk of many people’s diets.
3. Lifestyle: Stress, alcohol, caffeine, and medications (like PPIs or hormonal birth control) deplete magnesium stores.
4. Absorption issues: Even a healthy diet may not give you enough if your gut isn’t absorbing well.

That’s why high-quality supplementation can be a game-changer. But which type should you take?

Magnesium 101: What the Different Types Actually Do

There are many types of magnesium, each bound to a different compound that affects how it’s absorbed and how it works in the body. Below is a breakdown of the most common types and when to use them.

🧻 Low Bioavailability Forms (Usually for Short-Term Relief)

1. Magnesium Oxide
   💩 Best for: Occasional constipation
   ⛔ Not ideal for: Sleep, stress, energy, or hormone support
   ➡️ Low absorption (~4%)—this is one I typically recommend skipping for daily use.
2. Magnesium Sulfate (Epsom Salt)
   🛁 Best for: Muscle relaxation and stress relief (via baths)
   🚫 Not for oral use unless prescribed
   💡 Tip: Add 1–2 cups to a warm bath for a 20-minute soak.
3. Magnesium Carbonate
   🌬️ Found in antacids and fizzy drinks
   💡 May help with occasional indigestion
   ⚠️ Limited absorption—best taken with meals

⚙️ Moderate Absorption Forms (Versatile & Gentle)

4. Magnesium Chloride
   👍 Good for: Digestion, detox, and topical use
   🧴 Commonly found in magnesium sprays
   🕗 Take in the evening for calming effects
5. Magnesium Citrate
   💪 Good for: Mild constipation, muscle relaxation
   💡 Better absorbed than oxide or carbonate
   ⚠️ Can cause loose stools—start slow
   🕓 Morning for digestion/energy or early evening for calm

🌟 High Bioavailability Forms (Best for Daily Support)

6. Magnesium Glycinate (or Bisglycinate)
   🧘‍♀️ Best for: Sleep, anxiety, stress, muscle tension
   🌿 Gentle on digestion and highly absorbable
   🕗 Take in the evening or at bedtime
7. Magnesium Malate
   ⚡ Best for: Energy, fatigue, fibromyalgia
   🍏 Bound to malic acid (found in apples)
   🕙 Take in the morning or early afternoon
8. Magnesium Taurate
   ❤️ Best for: Heart health, blood pressure, stress-related palpitations
   🌿 Calming but non-drowsy
   🕗 Take in the evening
9. Magnesium L-Threonate
   🧠 Best for: Brain health, focus, memory, brain fog
   🧬 Crosses the blood-brain barrier
   🕗 Take in morning and evening for 24-hour cognitive support

Can You Mix and Match Magnesium Types?

Absolutely! Many women benefit from using a combination—like Magnesium Glycinate at night and Magnesium Malate or Threonate during the day. Just be sure to space them out, watch your total dosage, and listen to your body.

💡 General guideline: 310–420 mg per day from food and supplements combined
⚠️ Try to stay under 350 mg/day from supplements unless directed by your doctor
🚨 Too much can cause diarrhea, cramping, or nausea

Final Tips for Supplementing with Magnesium

✅ Look for third-party tested, clean supplements
✅ Start with a low dose and increase slowly
✅ Focus on lifestyle too—hydration, protein, sleep, and stress management all enhance magnesium’s benefits
✅ Check with your doctor if you’re on medications or have kidney issues

📥 Get the Free Magnesium Cheat Sheet!

Want a simple guide to all the types we covered today? Download my free Magnesium Cheat Sheet—the same one I use with clients. It’s in the show notes and includes trusted product links (with a 10% discount!) through my Fullscript dispensary.

🔗 [Link to Cheat Sheet]
🔗 [Link to Fullscript Dispensary – 10% off trusted brands]

💬 Let’s Connect!

I love working one-on-one with women who are ready to ditch the overwhelm and feel amazing again. If you want support choosing the right supplements and building a personalized wellness plan, let’s chat.

📅 Book a Free Discovery Call
📧 michelle@theinspiredwellnesscoach.com
📸 Instagram + Facebook: @TheInspiredWellnessCoach

Here’s to more energy, better sleep, and clearer direction on your wellness journey!

With love and clarity,
Michelle White
The Inspired Wellness Coach

— Michelle
Your Inspired Wellness Coach

With love and inspired wellness,
Michelle White
Nutritional Therapy Practitioner | The Inspired Wellness Coach

Listen to the Full Episode

Catch this conversation and more on Episode 9 of Inspired Wellness Podcast on your favorite podcast platform!

Listen to the full episode here on Apple or here on Spotify

Grab my Magnesium Quick guide here.

Want more frequent tips and knowledge?  Follow me on Instagram and Facebook @theinspiredwellnesscoach

Want to submit a question? Email me

And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.

By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 8

 Recap

DISCLAIMER

This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.

Should Women Be Taking Creatine? What You Need to Know

If someone had told me five years ago that creatine would be one of the top supplements I’d be talking about with women in midlife, I would have laughed. I used to associate creatine with those giant white tubs of powder my brothers used in high school to bulk up for football—something reserved for bodybuilders or pro athletes. Honestly, I wasn’t even sure it was legal!

But fast forward to today, and creatine is everywhere—and not just for men or the gym crowd. It’s now being widely recommended for women, especially during perimenopause and menopause. So, I decided to do a deep dive into what creatine really is, how it works in our bodies, and whether it makes sense for you to consider it.

As always, I’m here to break it all down in a way that’s practical, empowering, and easy to understand. Let’s dive in!

What Is Creatine, Anyway?

Believe it or not, your body already makes creatine. It’s produced mostly in the liver, kidneys, and a bit in the brain and pancreas. From there, it travels through the bloodstream and is mostly stored in muscle tissue (about 95%). The rest is found in the brain, heart, and other tissues.

You can also get creatine from food—mainly red meat and seafood. For example:

• Beef/pork: ~2 grams per pound
• Salmon: ~1 gram per pound
• Herring: 3–4.5 grams per pound (a top source!)

That said, most of us only get about 1 gram or so a day from food, and our bodies make 1–2 grams—so that’s about 2–3 grams total on a typical day.

How Creatine Supports Your Body

Creatine acts like a turbo-charged energy reserve for your cells. It helps produce ATP (adenosine triphosphate)—the primary energy source for everything your body does. While there are multiple ways your body creates ATP, creatine is one of the fastest and most efficient.

Here’s how it helps in three major areas:

1. Muscles

It fuels short bursts of intense activity (like strength training or HIIT), supports performance, and helps with recovery. Important note: creatine doesn’t build muscle on its own—but it allows you to work harder and longer, which canlead to building strength when paired with resistance training.

2. Bones

Surprising to many, but your bones actually need energy to remodel and stay strong. Emerging research suggests creatine may support bone-building activity—huge for midlife women when bone density starts to decline.

3. Brain

Your brain uses up to 20% of your body’s energy. Creatine may support memory, mental clarity, and mood—especially helpful when perimenopausal brain fog or anxiety shows up. While more research is still coming on creatine’s cognitive benefits, early signs are promising.

Why Women Need to Pay Attention—Especially in Midlife

Here’s where it gets really important: as estrogen levels drop during menopause, our muscle mass decreases. And since most creatine is stored in muscles, our ability to store creatine drops too. Plus, women typically synthesize less creatine than men to begin with—and often eat less meat.

That means that just when your body needs it most (for energy, muscle strength, cognitive function), your creatine stores are shrinking. It creates a bit of a vicious cycle.

That’s why supporting creatine levels—through diet, movement, and possibly supplementation—can be so beneficial in midlife.

So… Should You Supplement?

After years of research and personal testing, here’s my take:

If you’re active, creatine is absolutely worth considering.
I take it myself, and so do most of the trusted wellness experts I follow. It’s one of the most well-researched supplements available and has a long track record for both safety and effectiveness.

How Much Should You Take?

The general recommendation:
3 to 5 grams of creatine monohydrate per day

This amount is safe for long-term use and helps fully saturate your muscle and brain cells for optimal benefit. Your body makes 1–2 grams/day, and you may eat another gram or two—so supplementation helps “top off the tank.”

Note: If your goal is brain support (like mood or focus), research is still evolving. The brain is more resistant to absorbing creatine through the blood-brain barrier, so talk to your doctor if that’s a key goal.

Common Creatine Questions Answered

💬 Is it safe?
Yes—for healthy individuals, it’s very safe and extremely well-studied. If you have kidney disease, talk to your doctor first.

💬 What about “loading phases”?
Not necessary. You can load (20g/day for 5–7 days), but a steady 3–5g/day works just as well over time—and it’s easier on digestion.

💬 Will it make me bloated?
Not usually. Creatine pulls water into your muscles (not your belly), which is a good thing. Bloating is often due to poor hydration or using a loading phase.

💬 Do I need to take it on rest days?
Yes! Creatine builds up in your system. Consistency is key, even when you’re not working out.

💬 What if I’m vegetarian?
Vegetarians often have lower baseline creatine levels and may experience even greater benefits from supplementation. A daily dose of 3–5 grams is still recommended.

💬 What kind should I buy?
Stick with creatine monohydrate—it’s the most studied and effective. Look for:

• Third-party testing
• No additives or sweeteners
• Pure powder you can dissolve into water or your smoothie

The Bottom Line

Creatine is no longer just for high school athletes or bodybuilders. It’s a powerful support tool for women in midlife—offering energy, strength, brain clarity, and support for healthy aging.

If you’re curious about trying it and don’t have any medical issues, go for it. Start with 3–5 grams a day and give it 3–4 weeks of consistency to start seeing results.  You need to replenish and fill the stores in your body before realizing the full benefits.

And remember: creatine works best as part of a healthy, active lifestyle. It’s not magic—but when paired with movement, hydration, and real food? It’s pretty incredible.

Let me know if you try it and how you feel—I love hearing your stories.

Stay strong and inspired,
~ Michelle
Nutritional Therapy Practitioner | The Inspired Wellness Coach

Listen to the Full Episode

Catch this conversation and more on Episode 8 of Inspired Wellness Podcast on your favorite podcast platform!

Listen to the full episode here on Apple or here on Spotify

Want more frequent tips and knowledge?  Follow me on Instagram and Facebook @theinspiredwellnesscoach

Want to submit a question? Email me

And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.

By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 10

 Recap

DISCLAIMER

This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.

Welcome back to the Inspired Wellness blog! Today, we’re tackling a topic that’s often overlooked but deeply impactful: mental health during perimenopause.

If you’ve been feeling overwhelmed, anxious, weepy for no clear reason, or just… off—like you’re not quite yourself—this post is for you. Trust me, you’re not alone. And no, you’re not going crazy. There’s a very real, biological explanation behind what you’re experiencing—and there are powerful, doable steps you can take to feel more like youagain.

The Hormone-Brain Connection: What’s Actually Happening?

When we talk about perimenopause, most people think of hot flashes, irregular cycles, or weight gain. But what doesn’t get nearly enough attention is how hormonal shifts during this phase impact our brain chemistry and emotional well-being.

Let’s break it down:

Estrogen – Your Mood & Motivation Ally

Estrogen isn’t just about your menstrual cycle. It plays a huge role in brain chemistry, particularly with neurotransmitters like:

• Serotonin – your “calm and happy” chemical. Estrogen helps increase serotonin, improve receptor sensitivity, and slow breakdown. When estrogen dips, serotonin does too—leading to low mood, anxiety, irritability, or sleep issues.
• Dopamine – your “motivation and focus” chemical. Estrogen supports dopamine production and activity, so low levels can lead to brain fog, lack of motivation, and emotional flatness.

Progesterone – Your Natural Calming Agent

Progesterone enhances GABA, the neurotransmitter that helps you relax, sleep, and shut down overthinking. During perimenopause, progesterone drops significantly, leading to symptoms like:

• Racing thoughts
• Anxiety
• Sleep disturbances
• That wired-but-tired feeling

This is often why women feel especially edgy or anxious right before their periods—when progesterone is at its lowest.

The Bottom Line

When estrogen and progesterone are fluctuating or declining—as they often are during perimenopause—they disrupt serotonin, dopamine, and GABA. The result? Mood swings, anxiety, forgetfulness, emotional sensitivity, and sleep issues.

These aren’t just random symptoms—they’re biochemical. And they’re real.

5 Practical Ways to Support Your Mental Health During Perimenopause

Now that we understand the powerful hormone-brain connection, let’s talk strategy. Below are five actionable ways you can start supporting your mental and emotional health today.

1. Track Your Symptoms

Start jotting down daily or weekly notes about your:

• Mood
• Energy levels
• Anxiety or irritability
• Sleep quality
• Cycle changes
• Cravings

You can use a journal, an app, or even make notes in your planner. (Personally, I write mine in the corner of my daily block!) This helps you recognize patterns and better understand when hormone fluctuations may be driving certain symptoms.

Tracking empowers you and any practitioner you work with to make informed choices.

2. Balance Your Blood Sugar

This is a game-changer. Blood sugar spikes and crashes mess with cortisol (your stress hormone) and drain serotonin and dopamine.

Here’s how to keep blood sugar steady:

• Build meals around protein, healthy fats, and fiber
• Avoid grazing all day—aim for satisfying meals instead
• Be mindful of added sugars—they sneak into more foods than you think

Stable blood sugar means more stable moods, fewer anxiety spikes, and better energy.

3. Move Your Body in Ways That Feel Good

Exercise is one of the best ways to boost your mood—and it doesn’t have to be intense to be effective.

In perimenopause, your body is more sensitive to stress, so aim for energizing, not depleting movement like:

• Nature walks (lowers cortisol and boosts mood)
• Strength training (preserves muscle, metabolism, and bone density)
• Gentle yoga or Pilates (supports nervous system and joint health)
• Flexibility and balance work (helps with mobility and injury prevention)

Even short daily movement can significantly improve emotional resilience and clarity.

4. Prioritize Sleep Like Your Life Depends on It

Because honestly—it kind of does.

Poor sleep reduces your ability to manage stress, drops serotonin and GABA, and increases irritability and anxiety. Make sleep sacred with these strategies:

• Stick to a consistent bedtime and wake-up time
• Turn off screens 30+ minutes before bed
• Avoid caffeine after noon
• Try calming supplements like magnesium glycinate or herbal teas

(Speaking of magnesium—check out last week’s blog, where I did a full deep dive on the different forms, benefits, and timing!)

5. Embrace Mind-Body Practices

Your nervous system needs support now more than ever. Even 5–10 minutes of intentional stillness each day can calm the chaos.

Try:

• Deep breathing exercises
• Meditation apps
• Gratitude journaling
• Nature time without your phone
• Gentle stretching or slow-flow yoga

These small practices can reset your stress response and support emotional balance through hormonal shifts.

You Are Not Alone—And You Are Not Broken

Perimenopause is a season of change—but that doesn’t mean you have to just “deal with it” or suffer in silence. Understanding what’s happening in your brain and body is the first step. From there, it’s about building daily habits that support your hormones, your mood, and you.

If this post resonated with you, be sure to subscribe to the podcast and follow me on social media—I’ve got more tools, insights, and community support coming your way.

Until next time, take care of yourself with the same love and compassion you offer others.

With love and inspired wellness,
Michelle White
Nutritional Therapy Practitioner | The Inspired Wellness Coach

Listen to the Full Episode

Catch this conversation and more on Episode 10 of Inspired Wellness Podcast on your favorite podcast platform!

Listen to the full episode here on Apple or here on Spotify

Grab my Magnesium Quick guide here.

Want more frequent tips and knowledge?  Follow me on Instagram and Facebook @theinspiredwellnesscoach

Want to submit a question? Email me

And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.