Creatine & protein dosing for both — no overthinking, just the protocol.
Creatine monohydrate. The most researched, most proven supplement. Helps with strength, recovery, and muscle fullness.
Him — Vega Plant Protein
2 scoops post-workout
~60g protein (Vega Sport = 30g per scoop). Mix with water or oat milk. Take within 30 min of finishing your workout. Add creatine to the same shake.
His Stack
2 scoops Vega Plant Protein
5-10g Creatine Monohydrate
12 oz water or oat milk
Optional: banana blended in
Her Stack
1.5 scoops Whey Protein
1 scoop (5g) Creatine Monohydrate
10 oz water or almond milk
Optional: handful of berries blended in
| Time | Her |
|---|
| Morning | Optional 1 scoop whey (if breakfast is low protein) |
| Pre-Workout | Fruit snack (see Nutrition) |
| Post-Workout | 1.5 scoops whey + 1 scoop (5g) creatine — or Gains Shake on training days |
| Non-Training Days | 1 scoop (5g) creatine with any meal + 1 extra scoop whey mid-day (to hit protein targets) |
Weight gain goal? Check out the
Weight Gain Shake recipe in the Eating Guide — designed for her calorie and protein targets.
Skin Health Stack
Collagen Peptides
10-15g daily
Mix into morning coffee or post-workout shake. A 2019 study showed improved skin elasticity after 12 weeks. Pairs with Vitamin C for absorption.
Vitamin C
500-1000mg daily
Required cofactor for collagen synthesis — without it, collagen supplements are less effective. Get from supplement + citrus/berries in diet.
Zinc
15-30mg daily with a meal
Required for skin repair and collagen cross-linking. Don't take on empty stomach (causes nausea).
Omega-3 (Fish Oil or Krill Oil)
1-2g EPA+DHA daily
Anti-inflammatory, supports skin barrier function. He already gets krill oil for the cats — same bottle works.
Real talk: These won't prevent loose skin entirely at 100 lbs of loss — but they give your skin the best shot at retracting. Combined with slow weight loss (1.5 lbs/week), heavy lifting, and 1 gallon of water daily, you're doing everything evidence supports.
Full Health Stack
Covers sleep, perimenopause, hyperhidrosis, tinnitus, carpal tunnel, mood, and brain fog. Each supplement was chosen because it addresses multiple issues at once.
Morning — With Food
Vitamin D3 + K2
2,000-4,000 IU D3 + 100-200mcg K2 (MK-7)
Take with a meal containing fat. Italian/Puerto Rican heritage + desk job + northern latitude = almost certainly deficient. Supports bones (critical with early perimenopause), mood, brain fog, immune function. K2 directs calcium into bones, not arteries. Get 25-OH vitamin D tested — target 40-60 ng/mL.
Omega-3 (EPA-Dominant)
1,000-2,000mg EPA+DHA daily
Anti-inflammatory for carpal tunnel nerves, mood support (EPA specifically has antidepressant properties), brain fog, heart protection. Look for IFOS-certified brands (third-party purity testing). Take with food.
Lion's Mane
500-1,000 mg/day
Fruiting body extract (Real Mushrooms brand — no mycelium/grain filler). Stimulates nerve growth factor (NGF) and BDNF. Helps brain fog, anxiety, and nerve repair. Studies on menopausal women showed improved mood in 4 weeks. Start at 500 mg, go to 1,000 mg after 2 weeks.
Zinc
15-30mg daily with food
Critical with copper IUD. Copper competes with zinc — low zinc is directly linked to tinnitus AND nerve dysfunction (carpal tunnel). Take with food to avoid nausea. Don't take at same time as calcium. Also supports immune function and skin health.
Sage Extract
300mg morning
The most studied herb for hyperhidrosis — 50% sweat reduction in 2 weeks in clinical studies. Or brew strong sage tea 2-3 cups/day. Start low — high doses can cause GI upset. Contains rosmarinic acid and flavonoids that act on sweat gland receptors.
Ashwagandha (KSM-66)
300mg morning + 300mg evening
Root extract, 5% withanolides. Morning dose normalizes daytime cortisol; evening dose aids sleep. Reduces cortisol ~23-30% in studies. WAIT — only start AFTER thyroid panel comes back clear. Ashwagandha mildly stimulates thyroid. With family history of thyroid + autoimmune, get TPO antibodies tested first.
B-Complex (Methylated)
1/day morning
Methylated forms (methylfolate, methylcobalamin) — MTHFR gene variants are more common in Mediterranean + Hispanic heritage, impairing folic acid conversion. B6 supports serotonin + GABA synthesis. B12 for energy and brain fog. Folate for mood.
Evening — ~10:30pm
Magnesium Glycinate
300-400 mg before bed
The #1 priority supplement. Glycinate form calms nervous system, binds GABA receptors, protects cochlear hair cells (tinnitus), reduces cortisol. Start 200 mg week 1, increase to 400 mg. Loose stools = back off by 100mg.
L-Theanine
200mg at bedtime
Amino acid from green tea. Promotes alpha brain waves (calm → drowsy). Reduces cortisol response to stress. No grogginess next day. Look for Suntheanine (patented form used in most research). Can also take 100-200mg during daytime stress.
Tart Cherry
8oz juice or 480mg capsule
Natural melatonin source + anti-inflammatory (helps carpal tunnel too). Studies showed 84 minutes more sleep time. Capsule form avoids the sugar. Take 1-2 hours before bed.
Carpal Tunnel Support
CT Support: Turmeric + B6
Curcumin 500-1,000 mg + B6 50-100 mg
Curcumin with black pepper (piperine) for absorption — anti-inflammatory for carpal tunnel. B6 supports nerve function. Do not exceed 200 mg B6 — neurotoxic at high doses.
5-Week Rollout (one at a time):
Week 1: Magnesium glycinate 200mg bedtime
Week 2: Increase mag to 400mg + L-Theanine 200mg bedtime + Vitamin D 2,000 IU morning
Week 3: Omega-3 + Sage extract + Zinc + Tart Cherry
Week 4: Ashwagandha 300mg AM + 300mg PM —
ONLY if thyroid panel is clear
Week 5: Lion's Mane + B-Complex. Full stack active. Reassess at week 8.
See the full
Health Action Plan for the research behind each supplement.