For the next two decades, those pills were my crutch. But over the years, everything steadily worsened - the periods, the PMS, the bloating. Because the baseline pain was escalating, I did the only thing that made sense at the time: I took more meds.

At 28, while traveling in Bali, a traditional healer pinched the skin between my toes. I practically howled. He looked at me flatly and said, “You have painful periods. Stop doing what you’re doing and start taking omega-3 and vitamin E.”

I wish I had listened. Instead, I tucked his words away, packed my trusty NSAIDs, and kept running on the same loop.

The real turning point came at 38, following a routine blood test that flagged high triglycerides. My doctor’s directive was clear: start taking high-quality omega-3s religiously. I did. A few cycles later, something miraculous happened: for the first time in my adult life, my heavy dependence on painkillers during my period plummeted.

That accidental discovery kicked off a year-long deep dive into the science of menstrual health. Here is what I learned about how our bodies actually process period pain, and how you can use set up your own apothecary to be more pain free. But before we get into that - let’s take a look at why these cramps even exist.

The period cramp - how it works

Period cramps are technically known as Dysmenorrhea. Turns out that our periods are DESIGNED to be painful because of a certain compound called prostaglandins.

Here’s how it all works:

1. The Hormone Drop: At the end of your menstrual cycle, if pregnancy hasn’t occurred, estrogen and progesterone levels plunge. This drop destabilizes the uterine lining, signaling that it’s time to shed.

2. The Inflammatory Signal: As the lining breaks down, it releases prostaglandins (specifically PGF2α and PGE2). These aren’t inherently “bad” - they are the signaling molecules that tell the uterus to contract. However, when levels are too high, the signaling goes into overdrive. They also will move outside the uterus - causing inflammation and pain in your intestines, and in your blood - which is why you may feel like you are fighting a mild cold on the days right before your period starts.

3. The Squeeze: The uterus is a powerful muscle. Prostaglandins cause it to contract in intense, rhythmic waves.

4. Ischemia (Oxygen Starvation): When the uterus contracts with high intensity, it temporarily squeezes its own blood vessels shut, cutting off oxygen delivery to the uterine muscle.

5. The Pain Response: The combination of intense muscular squeezing, localized oxygen deprivation, and chemical inflammation activates the pelvic pain nerves, radiating into your lower abdomen, back, and thighs.

Primary vs. Secondary Dysmenorrhea

Before treating cramps, it’s crucial to identify what kind you have:

• Primary Cramps: “Normal” period pains with no underlying disease, usually peaking on days 1–2.

• Secondary Cramps: Pain caused by structural issues like endometriosis, adenomyosis, or fibroids. If this is the reason for your pain, you will need to talk with your doctor, these natural solutions may not work for you.

The solution

If we want to ease primary cramps naturally, we need to match our remedies to our biology. There are 2 main types of things we can do: Long-term anti-inflammatories that change your baseline) and Acute Rescue solutions (to fight prostaglandins and oxygen loss in real-time).

Long-term anti-inflammatories that change your baseline

These remedies don't work instantly on day one. Instead, when consumed consistently, they physically alter the inflammatory makeup of your uterine tissue. You will need to do these consistently for 2-3 months to see the effects.

High-EPA Omega-3 Supplements

This was my accidental miracle. A 2024 (1) meta-analysis confirmed that daily omega-3 intake for 2–3 months consistently reduces menstrual pain and the need for rescue analgesics. In these studies researchers provided 300–1,800 mg daily of long-chain omega-3s primarily EPA and DHA, for two or three months showed a reduction in menstrual pain with 95% confidence interval. Six of the seven studies that assessed the use of painkillers as well reported a reduction.

Omega-3 fatty acids displace pro-inflammatory fats in your cell membranes, meaning your uterine lining physically manufactures fewer aggressive, cramp-inducing prostaglandins when it breaks down.

Why I prefer supplements this time:

I love the idea that food is medicine, and if you are able to eat a fatty fish every day - then you should definitely do that. As a vegetarian - supplements are the way to go. Chia seeds, flaxseeds, and avocados are healthy, they provide omega-3s in the form of ALA, which our bodies convert to active forms (EPA and DHA) at a rate below 5%. To get the benefits, opt for a high-quality fish oil or an algae-based supplement. Look specifically for high levels of EPA, as it is the primary driver for reducing menstrual inflammation.

If you are wondering which Omega 3 to buy - leave me a comment and I will do a detailed analysis of your options and tell you which ones are best, most economical and which ones to buy!

Magnesium-Rich Foods & Supplements

Magnesium supports normal muscle relaxation and helps blunt the intensity of uterine contractions. While clinical evidence is still growing, small trials show it can lessen period pain and lower prostaglandin levels.

• Through Food: Regularly incorporate pumpkin seeds, tahini, dark leafy greens, black beans, and high-cacao dark chocolate into your diet.

• Through Supplements: Aim for 200–300 mg of elemental magnesium daily with food (staying below 350 mg from supplements unless directed by a doctor).

Which form should you use? Here is a quick guide:

Magnesium Glycinate / Bisglycinate:

Highly absorbable, gentle on the stomach, and ideal if you experience period-related nausea or diarrhea.

Magnesium Citrate

Great if you suffer from cycle-related constipation (or are on GLP-1 medications), but can cause loose stools if overused.

Magnesium Oxide

Poorly absorbed; acts primarily as a laxative rather than a muscle relaxant. Avoid this form if you are working on reducing period pains.

Your at home Apothecary

I love love love the idea that you can have an apothecary in your own home and that you can make your own medicines, brew your own cures and support your body with natural remedies! Here are my top 3 things for period pains:

Ginger (The Prostaglandin Blocker)

Ginger is one of the most clinically supported natural remedies available. A systematic review (2) found that taking 750–2,000 mg of ginger powder daily during the first 3–4 days of your period significantly reduces pain. There is so much amazing research that show that ginger can hold its own against painkillers (2,3,4). I will say though that even though ginger is natural - it also does not mean that it is automatically safer. It can cause heartburn, diarrhea or abdominal cramps in some people. So before you dive right in with the highest dose - start small and see how you feel before moving to high level dosages.

Firstly, as a human - I LOVE GINGER. It smells great, adds such warmth to anything you add it to and the perfect balance of heat. This ingredient has traveled through kitchens, sickbeds, postpartum rituals, cold remedies, spice routes, and folk magic for centuries. It is food. It is fire. It is medicine. And it is delicious.

As a food scientist - I find ginger fascinating. Ginger is not just a single, flat ingredient. It can be used fresh, dried, powdered, fermented, pickled, juiced, candied, infused, or extracted. Because its chemical structure changes based on how it is prepared, its behavior inside your body changes too. Most of it’s medicinal effects come from 3 compounds:

• Gingerols: Fresh ginger is rich in compounds called gingerols, which create its sharp, warming bite by activating the same heat-sensing receptors triggered by chili peppers. Gingerols may also help calm inflammation by reducing the activity and production of cyclooxygenase enzymes, known as COX-1 and COX-2. These enzymes help the body manufacture prostaglandins—chemical messengers involved in inflammation, pain and menstrual cramping. By slowing this pathway, ginger may reduce the amount of pain-promoting prostaglandins produced.

• Shogaols: When ginger is dried or exposed to sustained heat, some of its gingerols lose a molecule of water and transform into compounds called shogaols. This gives dried ginger a sharper, more concentrated and longer-lasting heat than fresh ginger. In laboratory studies, particularly 6-shogaol has reduced certain inflammatory chemicals more strongly than 6-gingerol. For menstrual cramps, dried ginger root powder in capsules or raw form carries the most clinical evidence. A 2015 systematic review found suggestive evidence that 750–2,000 mg of dried ginger powder per day, taken during the first three to four days of menstruation, may reduce primary menstrual pain. (2)

• Zingerone: Cooking transforms the root, creating a sweeter aroma and yielding zingerone. It is mainly known for:

  • Intestinal Calming: Studies suggest zingerone helps regulate intestinal contractions and reduce spasms, explaining why cooked ginger is traditionally perceived as incredibly gentle on a sensitive stomach.

  • Antidiarrheal Effects: In preclinical mouse studies, zingerone interfered with the activity of toxins produced by E. coli, reducing fluid accumulation in the gut. While this shouldn’t replace hydration or medical treatment for infectious illnesses, it highlights ginger’s ability to soothe the digestive distress and loose stools that frequently accompany a period.

  • Antioxidant Action: Zingerone actively reduces oxidative damage and influences metabolic and liver-protective pathways.

How to Take It:

Option A: In Food:

Add dried ginger powder to absolutely everything you eat in the days leading up to your period. You are aiming for about 2 teaspoons a day. While that sounds like a lot, you can easily sneak it into rich, gingery broths, lentil dishes, and comforting soups. If this sounds like too much for you ( it’s too much for me!) you have more options. I Don’t rely on this, but I do add ginger where I can in the week leading up to my period.

Option B: Make a dose of your own ginger medicine.

If you don't want your entire menu taken over by ginger, try my personal favorite blend. Before we get into the recipe - I did the math for you - a little bit less than 1/2 tsp of ginger powder = 500 mg of ginger powder.

To make the paste: Mix equal parts dried ginger powder and raw honey until smooth and fully incorporated. It is a bit spicy but completely delicious. As a added bonus, honey is naturally soothing and anti-inflammatory, making them a perfect pair.

Example: Stir together 1 tablespoon dried ginger powder and 1 tablespoon raw honey. This yields 2 tablespoons (6 teaspoons) of ginger-honey paste.

Serving: Each 1 teaspoon of the finished paste provides approximately 500 mg of ginger powder, which is a great serving size. This recipe makes 6 servings, enough for 1–2 days if taking 1 teaspoon, 3–4 times daily. Store any leftovers in the refrigerator. You can take it as is directly as a paste or you can stir it directly into tea.

Option C: Ginger Capsules

You do get ginger pills in the market these days, but buying them can be tricky. Here are some things you will see on labels:

The Basic Powder Pill: A label that simply reads "Ginger root powder: 500 mg" is the same powder you buy at the grocery store, just weighed out into a capsule so you don’t have to taste it. This is great, predictable, and perfectly aligns with the clinical studies.

The Concentrated Extract: A label might say "10:1 Extract" (meaning 1 gram of extract was concentrated down from 10 grams of raw ginger) or "Standardized to 5% gingerols" (meaning a 500 mg dose provides a guaranteed 25 mg of active gingerols). If you are looking for something concentrated, then you are looking for this kind of language on the back of the bottle.

The Vague Label: A label that just reads "Ginger root extract: 250 mg" without any ratio or standardization percentage tells you very little. It could be highly concentrated, or not meaningfully concentrated at all.

All this to say a 500 mg ginger extract pill is not the same as 500 mg of standard ginger powder. If you buy a highly concentrated extract, you will need a much lower dose than standard grocery powder to get the same therapeutic benefit.

Fennel (The muscle relaxant)

A systematic review and meta-analyses (5) concluded that fennel is significantly more effective than placebo and has pain-relieving effects comparable to NSAIDs such as mefenamic acid. Fennel acts as a direct antispasmodic, meaning it coaxes the tight uterine muscle to relax and restores blood flow (combating oxygen starvation). Traditionally it is also used for bloating and digestive discomfort - making it a great option for a little booster on your period.

How to use: Crush 1–2 teaspoons of fennel seeds to release their volatile oils, steep them in boiling water for 10 minutes, and drink as a warm tea.

Cinnamon (The Circulation Booster)

Clinical trials and a meta-analysis found that cinnamon (in combination with ginger and fennel) reduces both the intensity and duration of pain in primary dysmenorrhea (6). In Ayurveda and Traditional Chinese Medicine, cinnamon is considered a warming spice that is traditionally used to support circulation during menstruation.

How to use:

Stir in 1/2-1 tsp of ground cinnamon into any dish or tea of your choice. If you want, you can add it to your ginger-honey medicine above (but if you do, you will have to figure out the new dosage). It pairs beautifully with honey and ginger, making it one of the simplest ways to build an anti-inflammatory ritual during your period.

OR… you can have this amazingly delicious and decadent Stewed Apple breakfast for the few days leading up to your period.

Breaking the cycle:

The irony isn't lost on me that a solution originally meant to lower my triglycerides is what is finally healing my decades-long battle with period pain. I can’t believe the number of years I went through life thinking it was “normal” to be unable to move or get out of bed for 2 days every month, even with powerful pain meds. I accepted the medical gaslighting that told me pain was just the price of being a woman, and that the only real cure was major life milestones I wasn't ready for.

Easing chronic period pain naturally isn’t about chasing a magic cure on Day 1 while ignoring your body the other twenty-seven days of the month. We need to shift our perspectives.

To see success you need to build a continuous, predictable, and supportive relationship with your unique biology across your entire cycle. By understanding the chemical signals your body is sending, you can transition away from aggressive, reactionary damage control and move toward proactive, foundational healing.

Over to You

Have you found any remedies that work for you? I would love to hear more traditional remedies! Let me know in the comments below!

References:

1. Snipe RMJ, Brelis B, Kappas C, Young JK, Eishold L, Chui JM, Vatvani MD, Nigro GMD, Hamilton DL, Convit L, Carr A, Condo D. Omega-3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain: Systematic literature review and meta-analysis. Nutr Diet. 2024 Feb;81(1):94-106. doi: 10.1111/1747-0080.12835. Epub 2023 Aug 6. PMID: 37545015.

   https://pubmed.ncbi.nlm.nih.gov/37545015/

2. Daily JW, Zhang X, Kim DS, Park S. “Efficacy of Ginger for Alleviating the Symptoms of Primary Dysmenorrhea: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” Pain Medicine. 2015;16(12):2243–2255.

   https://pubmed.ncbi.nlm.nih.gov/26177393/

3. Moshfeghinia R, Salmanpour N, Ghoshouni H, Gharedaghi H, Zare R, Cramer H, Heydarirad G, Pasalar M. Ginger for Pain Management in Primary Dysmenorrhea: A Systematic Review and Meta-Analysis. J Integr Complement Med. 2024 Nov;30(11):1016-1030. doi: 10.1089/jicm.2023.0799. Epub 2024 May 21. PMID: 38770631.

   https://pubmed.ncbi.nlm.nih.gov/38770631/

4. Rondanelli M, Fossari F, Vecchio V, Gasparri C, Peroni G, Spadaccini D, Riva A, Petrangolini G, Iannello G, Nichetti M, Infantino V, Perna S. Clinical trials on pain lowering effect of ginger: A narrative review. Phytother Res. 2020 Nov;34(11):2843-2856. doi: 10.1002/ptr.6730. Epub 2020 May 20. PMID: 32436242; PMCID: PMC7754412.

   https://pmc.ncbi.nlm.nih.gov/articles/PMC7754412/

5. Lee HW, Ang L, Lee MS, Alimoradi Z, Kim E. Fennel for Reducing Pain in Primary Dysmenorrhea: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2020 Nov 10;12(11):3438. doi: 10.3390/nu12113438. PMID: 33182553; PMCID: PMC7697926.

   https://pubmed.ncbi.nlm.nih.gov/33182553/

6. Xu Y, Yang Q, Wang X. Efficacy of herbal medicine (cinnamon/fennel/ginger) for primary dysmenorrhea: a systematic review and meta-analysis of randomized controlled trials. J Int Med Res. 2020 Jun;48(6):300060520936179. doi: 10.1177/0300060520936179. PMID: 32603204; PMCID: PMC7328489.

   https://pubmed.ncbi.nlm.nih.gov/32603204/

As a human who decided - in my “geriatric maternal age of 39 1/2 - to try for a baby - CoQ10 is something that fertility doctors are raving about, it’s being recommended for heart health and also hinting at “anti-aging” and longevity.

What’s real, what’s fake and what’s just an exaggeration?

So let’s find out why, what it means, who can use it, who should really consider it and how to avoid spending too much money on something that is … just marketing.

What is COQ10?

CoQ10 is an antioxidant that your body makes naturally.

A little note on antioxidants. We hear this word being thrown around a lot. What do they really do?

They are there to help protect your body from free-radicals - unstable molecules that damage your cells. Sound very abstract?

Back to CoQ10. It’s a fat soluble antioxidant present in nearly every cell of your entire body - and it works inside the mitochondria in your cells.

It’s main job is to help convert food-derived energy into ATP (the molecule your cells use as energy). It does this by transporting the electrons from one cell to another - helping the system move along and function smoothly.

This is why the supplement industry loves CoQ10. “Mitochondrial support” sounds scientific, futuristic, and conveniently vague. It lets a brand imply energy, aging, metabolism, brain function, fertility, heart health, and exercise performance without having to promise anything too specific.

So CoQ10 doesn’t give your body energy, it participates in energy production. And supplementation may help in contexts where the natural levels are low, demand is high or medical conditions make it relevant.

Why CoQ10 became a supplement celebrity

People take CoQ10 for a long list of reasons:

• Heart health

• Statin-associated muscle pain

• Migraine prevention

• Fertility and egg quality

• Fatigue

• Aging and longevity

• Exercise performance

How many of these stand up to the research?

Heart health:

CoQ10 has proven evidence that it helps reduce the risks of some complications after heart failure (1), though it does not replace other medication. The rest of the claims around general prevention of heart disease and lowering blood pressure are still inconclusive.

Statin-associated muscle pain:

My mom takes statins, so I was very excited about something that could help her. The marketing of it sounds very real - statins reduce cholesterol by blocking the same pathway that is used in CoQ10 synthesis - so statins do reduce CoQ10 levels. When I first read about this, I was very excited. But sadly, it looks like the evidence for this is very mixed - A really well designed study (2) found that there was no benefit, while another study (3) found that there was a correlation and found that there was a benefit. My issue with this is that the second study here is a meta-analysis which means that they did not actually do any research themselves but compiled data from a bunch of different studies - which may have been smaller studies, different dosages, different types of statins, and had different study designs - so I am not really taking this one at face value.

It looks like leading foundations like NIH and The National Lipid Association treat this as a low-risk option that may or may not work in this case.

Considering the evidence, I was less excited about this as an option for my mom than when I first started researching this.

Migraine prevention:

The evidence that CoQ10 reduces migraine severity is poor, it is not a proven migraine cure but it may help with the frequency and duration in some people. Studies (4) and (5) showed that there was a correlation between CoQ10 and that it did reduce the frequency of migraines while other meta studies (6) did not see a significant reduction in Migraine severity - but noted that duration and frequency were reduced.

Based on this - there may be some benefit to choosing to take this supplement if you are suffering from migraines - reduced duration and frequency sound great to me! It’s low risk with a potentially high payoff - and it looks like the professionals agree. With Canadian Headache Society and the American headache society giving CoQ10 a strong recommendation for people who suffer from migraines.

Fertility and Egg Quality:

This is the whole reason I ended up looking into this. When it comes to fertility and IVF, it turns out that CoQ10 MAY improve results, but is not proven to “fix egg quality” or reverse any age-related fertility decline.

So when it comes to the research:

Strongest evidence: IVF/ diminished ovarian reserve

This study (7) found that women who took CoQ10 200mg, 3 times a day for 60 days before IVF had more retrieved oocytes, higher fertilization rates, and more high-quality embryos.

Weak evidence: Natural Conception

It makes sense that there is weak evidence here, it’s much harder to track results. So here, we have to go off vibes.

Now this is a very personal decision and I get why anyone would want to try everything possible to conceive. Personally, I am taking it for the next 3 months and hoping for the best. This feels like a low-risk high potential of reward situation.

Fatigue:

CoQ10 is so easy to market for fatigue - it helps the mitochondria make ATP and ATP= energy. So COQ10 should be = less fatigue.

But the problem is fatigue isn’t one thing. Sure, if the fatigue is because of this specific route, it would help. But fatigue is normally associated with a whole host of other things - poor sleep, under-nutrition, inflammation, chronic illness, thyroid issues, depression and so many other things.

I understand why major medical sources like Mayo Clinic is cautious about this. They do not frame it as a solution for tiredness.

My two cents: CoQ10 feels like a bandaid applied just anywhere on your body if you are taking it for tiredness. Finding the root cause and treating that would be so much more helpful!

Aging and longevity

I wish CoQ10 was the fountain of youth we were all told exists but sadly there is not enough evidence to support that. The logic makes sense - mitochondrial function declines with age → less CoQ10. So if you have more CoQ10 → reverse the effects of aging. Simple Right? Unfortunately, It’s not that simple. Our tissues seem to degrade at different rates, meaning a simple CoQ10 supplement will not fix it.

There was one study (8) that found that some biomarkers were improved in some older older adults… but it is important to note that all of the adults in this study had low selenium and were given both selenium and CoQ10. So while these results are promising, I wouldn’t spend my money on these expensive supplements for the sake of longevity unless it was prescribed by a doctor, for a specific purpose.

Exercise performance:

Again, not too much conclusive evidence. This study (9) only tested acute CoQ10 supplementation for 14 days in 22 trained and untrained individuals. Here they found that the supplementation did correlate to an increased time to treadmill exhaustion. This other study (10) found that CoQ10 did increase blood CoQ10 but found that any performance effects were small and inconsistent.

Unless you definitely have lowered CoQ10, I wouldn’t rely on this supplement to help you get better exercise performance.

TLDR on the supplement claims:

The strongest argument for CoQ10 is the story of what it does in your body and how it works. All scientists agree on that part. Where it becomes murky is the part where that mechanism is actually used by your body to provide the results you need.

Unless your doctor is prescribing you CoQ10 for a specific purpose - it is unlikely to have any major impact.

All the claims or implied benefits seem to come down the same pipeline:

Mitochondria makes energy → CoQ10 supports the mitochondria → CoQ10 therefore supports: healthy aging, exercise recovery, heart health etc. But this last part is where the chain breaks in most stories and claims.

It has some real value in migraine prevention, IVF related uses, and for heart failure/ surgery uses; but I wouldn’t go so far as to believe the broader wellness claims.

If you’ve decided that you still want to add CoQ10 to your supplement stack, here’s what you need to know.

Before you shop of CoQ10:

There are 2 formats of CoQ10 you will see when you are shopping for it: Ubiquinone and Ubiquinol.

• Ubiquinone = the oxidized form of CoQ10

• Ubiquinol = the reduced form of CoQ10

Your body converts these back and forth depending on what your body needs at that time, so both exist naturally in your body.

Ubiquinone: oxidized form

Ubiquinone is the electron-accepting form. In simplified terms:

Ubiquinone accepts electrons → becomes ubiquinol.

It is more chemically stable form of CoQ10. This format is usually cheaper, but absorption can be good if it is well formulated.

Ubiquinol: reduced form

Ubiquinol is the electron-rich form. In simplified terms:

Ubiquinol donates electrons → becomes ubiquinone.

Because it can donate electrons, ubiquinol is often described as the “active antioxidant” form. This format is usually more expensive.

Absorption: Which form is better?

CoQ10 in general is difficult to absorb because it is a large molecule that is fat-soluble. That means the body does not simply absorb whatever is listed on the front of the label. It has to dissolve into fat before it can move through the intestinal wall, which is why you will see it recommended to take it with a fatty meal. For this same reason, many supplements putting it together with omega-3 and this will help improve it’s absorption.

This study (11) found that ubiquinol raises blood CoQ10 levels more than ubiquinone whereas this one (12) found no significant difference in how both of these forms were absorbed.

The way that it is formulated plays a huge role in how easily it is absorbed by your body. This study (13) compared different formats of ubiquinone capsules to Ubiquinol capsules and even a water soluble CoQ10 syrup. The water-soluble formulation produced high bioavailability and performed similarly to ubiquinol in that study, while standard ubiquinone was lower.

So turns the right question to ask is: is this formulated well?

Shopping for CoQ10

Pure encapsulations

Firstly I want to start off by saying that Pure Encapsulations is a company that is owned by Nestle and I have many problems with Nestle and not trusting them after all the dirty things they’ve done in this industry. Anyway, coming to the actual product here itself, it is we don’t know whether it’s uviquinone or ubiquinol. It doesn’t say anything about it. In fact, on the supplement products label, it just says COQ10 and it is aKaneka Q ten, which is the gold standard for COQ ten in the US. Food is really expensive though, and I’m not sure why. Um it is completely like gluten-free, allergen-free and pure encapsulations really talks about that. about that, where they’re just trying to be like the most neutral that they can possibly be. And if you have a lot of allergies and restrictions, then I would take a look at these as options. If not, I’m going to give this one a big fat pass.

Sometimes, it’s just the price we pay for peace of mind.

Sure the clinical data isn’t robust but if we are paying for hope - it might just be worth it.

Research:

1. Mortensen, S, Rosenfeldt, F, Kumar, A. et al. The Effect of Coenzyme Q10 on Morbidity and Mortality in Chronic Heart Failure: Results From Q-SYMBIO: A Randomized Double-Blind Trial. J Am Coll Cardiol HF. 2014 Dec, 2 (6) 641–649.

   https://doi.org/10.1016/j.jchf.2014.06.008

2. Taylor B, Lorson L, White C ...

   A randomized trial of coenzyme Q10 in patients with confirmed Statin Myopathy

   Atherosclerosis, 2014; 238, 329-335

   https://www.atherosclerosis-journal.com/article/S0021-9150%2814%2901636-0

3. Qu, H., Guo, M., Chai, H., Wang, W. T., Gao, Z. Y., & Shi, D. Z. (2018). Effects of coenzyme Q10 on statin-induced myopathy: An updated meta-analysis of randomized controlled trials. Journal of the American Heart Association, 7(19), e009835. https://doi.org/10.1161/JAHA.118.009835

4. Rozen TD, Oshinsky ML, Gebeline CA, Bradley KC, Young WB, Shechter AL, Silberstein SD. Open label trial of coenzyme Q10 as a migraine preventive. Cephalalgia. 2002 Mar;22(2):137-41. doi: 10.1046/j.1468-2982.2002.00335.x. PMID: 11972582.

   https://pubmed.ncbi.nlm.nih.gov/11972582/

5. Sándor, P. S., Di Clemente, L., Coppola, G., Saenger, U., Fumal, A., Magis, D., Seidel, L., Agosti, R. M., & Schoenen, J. (2005). Efficacy of coenzyme Q10 in migraine prophylaxis: A randomized controlled trial. Neurology, 64(4), 713–715. https://doi.org/10.1212/01.WNL.0000151975.03598.ED

6. Sazali S, Badrin S, Norhayati MN, Idris NS. Coenzyme Q10 supplementation for prophylaxis in adult patients with migraine-a meta-analysis. BMJ Open. 2021 Jan 5;11(1):e039358. doi: 10.1136/bmjopen-2020-039358. PMID: 33402403; PMCID: PMC7786797.

7. Xu Y, Nisenblat V, Lu C, Li R, Qiao J, Zhen X, Wang S. Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial. Reprod Biol Endocrinol. 2018 Mar 27;16(1):29. doi: 10.1186/s12958-018-0343-0. PMID: 29587861; PMCID: PMC5870379.

   https://pmc.ncbi.nlm.nih.gov/articles/PMC5870379

8. Alehagen U, Alexander J, Aaseth JO, Larsson A, Svensson E, Opstad TB. Effects of an Intervention with Selenium and Coenzyme Q₁₀ on Five Selected Age-Related Biomarkers in Elderly Swedes Low in Selenium: Results That Point to an Anti-Ageing Effect-A Sub-Analysis of a Previous Prospective Double-Blind Placebo-Controlled Randomised Clinical Trial. Cells. 2023 Jul 4;12(13):1773. doi: 10.3390/cells12131773. PMID: 37443807; PMCID: PMC10340529.

9. Cooke M, Iosia M, Buford T, Shelmadine B, Hudson G, Kerksick C, Rasmussen C, Greenwood M, Leutholtz B, Willoughby D, Kreider R. Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals. J Int Soc Sports Nutr. 2008 Mar 4;5:8. doi: 10.1186/1550-2783-5-8. PMID: 18318910; PMCID: PMC2315638.

10. Deng H, Song T, Yin M, Xu K, Zhong Y, Mohd NB, Naharudin MNB, Yusof A, Fan X. Coenzyme Q10 supplementation increases blood concentrations but shows limited and inconsistent effects on exercise performance: a systematic review and meta-analysis. Br J Nutr. 2025 Dec 29:1-21. doi: 10.1017/S0007114525106211. Epub ahead of print. PMID: 41457257.

11. Langsjoen PH, Langsjoen AM. Comparison study of plasma coenzyme Q10 levels in healthy subjects supplemented with ubiquinol versus ubiquinone. Clin Pharmacol Drug Dev. 2014 Jan;3(1):13-7. doi: 10.1002/cpdd.73. Epub 2013 Oct 8. PMID: 27128225.

12. Mantle D, Dybring A. Bioavailability of Coenzyme Q₁₀: An Overview of the Absorption Process and Subsequent Metabolism. Antioxidants (Basel). 2020 May 5;9(5):386. doi: 10.3390/antiox9050386. PMID: 32380795; PMCID: PMC7278738.

13. Pravst I, Rodríguez Aguilera JC, Cortes Rodriguez AB, Jazbar J, Locatelli I, Hristov H, Žmitek K. Comparative Bioavailability of Different Coenzyme Q10 Formulations in Healthy Elderly Individuals. Nutrients. 2020 Mar 16;12(3):784. doi: 10.3390/nu12030784. PMID: 32188111; PMCID: PMC7146408.

You and your partner decide one day to start trying .. and then you just go about having steamy sex and …. then magically one day a baby is supposed to be here?

I’m not sure if I am just conditioned to believe in the struggle, or it’s my perfectionist mind that wants an instruction manual on the “right way to do things” but the casualness of the advice I am seeing… It can’t be so easy… right?

As someone who prides themselves on being a little bit of a know-it-all - I am deeply humbled by how little I actually know on how to prepare myself for joining the community of Trying to Conceive (TTC)?

Now that I am here - I am trying to navigate my way through this - looks like I am already late. I was supposed to be taking supplements for 2-3 months prior to trying to conceive … lol what? I’m not sure about other people but we definitely didn’t plan to start in 2 months… we decided that it would be good to try and then started IMMEDIATELY. (Patience has never been my virtue)

I am a food scientist (and kitchen witchy) and I really believe in the power of nature to collaborate with us through all journeys in life - so here I am asking what I can do support my body as naturally as possible.

Being on the older side of the spectrum of women who can still pull this off (39 1/2 … yes the 1/2 feels important in this situation) I am wondering if the same advice for women who are menstruating is the same for those trying to become mothers.

I already eat a healthy, balanced diet - but it is a bit low in protein (vegetarian), but really all the advice I see when I google this - is so bland. Eat healthy, take folic acid, don’t smoke, don’t drink and reduce stress. Like ok - I see that this is practical but this is emotionally insufficient.

No, just … no. Where is the real advice?

I have so many questions:

• Is my skincare routine safe for trying to have a baby?

• Are there any foods that are getting in the way?

• Is my workout routine a problem? How can I edit it?

Where is my fertility elder with my “You think you want a baby” binder?

I definitely feel like Kevin Hart did when his olympic research binder was missing:

Because I have questions.

A lot of questions.

How do I prepare for something that is both deeply natural and wildly unknowable?

Before we started trying, I assumed there would be a clearer beginning. Some kind of distinct threshold or some kind of ceremony perhaps. Instead, it just drifted into our lives. Maybe because we already did a sterile, medical version with a failed IVF last year, making this shift to the natural a little bit weird.

How do you prepare for a future you cannot plan?

I wish I had all the answers, but not yet. Soon, soon I will feel like I know what I’m doing.

To my 47 early subscribers who joined me here to talk about GLP-1: thank you for trusting me with your time and your stories. You laid the foundation for this space. You were my inspiration to start writing. As the conversation here widens, please know that the intersection of health, science, and how we care for our changing bodies will always have a seat at this table. You are the reson I write and I hope to take you with me to the next part of my journey! I will always continue to include GLP-1 specific insights and sections whenever the science or my practical advice differs.

Because I am expanding the scope of my writing, my old name no longer seems to fit so I am renaming my Substack from Everything GLP to The Salted Circle.

I chose this new name because: salt has always been more than an ingredient. Throughout history and across cultures, it has been used to preserve, to protect, and to bring flavor to things that would otherwise taste flat. It is a sacred ingredient deeply rooted in our kitchens, our thresholds, and our rituals.

To draw a circle of salt is to create a sacred boundary - a place where what is inside can be held, honored, protected, and seen.

Here, inside this circle we will explore what it means to live in a body, in a culture, and in a world that is constantly trying to tell us how to look, how to eat, how to heal, how to age, and who to become. Together, let’s walk the fine line between fact and folklore - exploring the tension between what has been clinically studied and what has been ancestrally passed down, between what is aggressively marketed to us and what actually heals us.

In a world that seems to want to sell us “anti-aging” (guess what, they haven’t even figured it out yet), I want to cut out the anti and focus on the exciting part - that we get to age. That we get to keep becoming.

We get to see the world with wiser eyes. We get to treat people with more kindness because we have lived enough to understand complexity. We get to become better versions of ourselves - sometimes because we finally know who we are, and sometimes because we finally know who we are not.

This is where I find myself most drawn: the place where science, tradition, nature, and lived experience meet.

As a food scientist, I care deeply about evidence. I care about what has been studied, what has been proven, what is measurable, and what is true. I also believe there are forms of wisdom that have lived in kitchens, rituals, grandmother’s recipes, stories passed along through our ancestors, and in our bodies long before they were ever placed under a microscope.

May our journey ahead be filled with: Curiosity. Clarity. Depth. Real truths. Respect for tradition, science and each other.

And with that wish - The candle is lit, the circle is formed, and you are deeply welcomed here, just as you are.

Welcome to The Salted Circle.

There is so much left to say, and I cannot wait to write it all down for you.

I am so excited to write for you, and if this calls to you, I hope you’ll join me in this circle.

Subscribe now

I wish someone had curated 5 options for me at different price points and different skin types - keeping in mind that I want the simplest, more natural, healthiest stuff that filled with nothing nasty. So here I am doing that for you!

Last week, we broke down the actual architecture of dry skin and the 4-part moisturizing framework every effective formula has to balance (If you haven’t read it, you might want to, I will reference these terms a lot in this post):

Water + Humectants + Emollients + Occlusives

But now, I am adding a second set of filters.

I want to cut out anything that is known to be unsafe during pregnancy or known to interfere with hormones (endocrine disruptors)

I just want a moisturizer that works AND avoids any unnecessary exposure to harmful substances and endocrine disruptors.

So I took to Amazon to see what options and I had and my goal was simple: find a few excellent, practical moisturizers - without falling for luxury fluff, or paying extra for marketing.

Before we get to the rankings, here is the filter I used.

The Ingredients I’m Avoiding

Disclaimer: I am not saying every ingredient below is guaranteed to harm fertility or pregnancy. What I want to do is to lower any risks and cut out unnecessary exposure where the benefit does not justify the uncertainty.

Retinoids and Vitamin A derivatives:

On the label they appear as: retinol, retinal, retinaldehyde, retinyl palmitate, retinyl acetate, tretinoin, adapalene, tazarotene.

They are mostly used for improving skin cell turnover, acne, and anti-aging. Since they increase collagen signaling, they can greatly improve skin texture and help skin look more youthful and reduce signs of damage. You can get both over the counter versions as well as prescription varieties. For moisturizers specifically, retinoids are usually added as a bonus active for anti-aging or smoothing.

Why I am removing it from my routine:

The scientific consensus is a hard pause during TTC and pregnancy due to fetal development risks (not fertility suppression).

A 2015 meta-analysis showed no increased risk of birth defects or miscarriages from accidental topical exposure in the first trimester (1) - which is highly reassuring if you used it before you knew you were pregnant. But because we can’t ethically run controlled safety trials on pregnant individuals, intentional use is a definitive cut.

Fragrance/Perfumes:

The real problem with "fragrance" on a cosmetic label is that it isn't a single ingredient—it’s a legal loophole. To protect proprietary trade secrets, companies are allowed to hide a cocktail of hundreds of undisclosed synthetic chemicals under the umbrella term "fragrance" or "perfume." My chief concern here is phthalates, chemical fixatives hidden in these blends that are established endocrine disruptors.

There are lots of similar sounding terms you will see on bottles so here is what they legally mean:

Fragrance-free - No added fragrance/perfume ingredients (Best Choice)

Unscented: t simply means the product has no noticeable smell to your nose, which frequently means the manufacturer added hidden masking fragrances to cover up the foul chemical odor of the raw ingredients. Avoid this label as much as you can!

No perfume - claim is better than a heavily scented lotion, but it is legally less precise than fragrance-free, meaning you still need to check the label.

Hypoallergenic - It is pure marketing fluff with no legal definition or safety guarantee. If you want true peace of mind, skip the front-label claims entirely and audit the ingredient list on the back.

Natural scent - usually implies the inclusion of essential oils or botanical extracts - which might sound wholesome, but they are actually highly concentrated volatile compounds that risk both skin irritation and endocrine interference

This brings me to essential oils. And while I love them, I am cutting them out.

Essential oils:

It is easy to think of them as safe because they come from plants, but from a formulation perspective, essential oils are basically highly concentrated, volatile fragrance compounds.

As a scientist, I prefer to look directly at the data, and a few specific studies caught my attention. One notable, albeit very small, study linked the topical use of lavender and tea tree oils to prepubertal gynecomastia - the temporary enlargement of breast gland tissue - in three young boys (3). Strikingly, the authors reported that the condition completely reversed itself once the boys stopped using the oils, pointing toward a clear hormonal trigger. To add to that, separate animal models found that female rats exposed to inhaling lavender oil experienced an early onset of puberty (4).

Though we cannot base an entire lifestyle philosophy on a couple of small or animal-centric studies., these findings hint at potential estrogenic and endocrine-disrupting activity and it spooked me enough to pause. I don’t want to wait around for definitive proof of harm. For the sake of safety, I am going to err on the side of caution and cut them out completely until I can look into the data more deeply.

Some Sunscreen Ingredients:

Though I am not looking for this right now - some daily moisturizers pull double duty as an SPF, so I wanted to include it here.

The ingredients I am banning from my cupboard are: Older chemical UV filters like oxybenzone (benzophenone-3), octinoxate (ethylhexyl methoxycinnamate), homosalate, and octocrylene.

My decision to cut these comes down to a dual threat: high systemic absorption and documented endocrine disruption. The American College of Obstetricians and Gynecologists (ACOG) explicitly flags oxybenzone as a chemical to avoid when possible in personal care products before and during pregnancy (2). A 2025 review on organic UV filters heavily scrutinized these ingredients, evaluating their negative impacts on reproductive and developmental health - especially benzophenone derivatives like oxybenzone. The Endocrine Society highlighted a Danish study showing that several common chemical UV filters actually interfered with human sperm-cell function in vitro and directly mimicked progesterone activity. I don’t want ingredients on my face that mimic my own reproductive hormones.

You do have the option of mineral sunscreens like Zinc Oxide and Titanium Dioxide that are recognized as safe. But if you absolutely prefer chemical sunscreens over mineral ones, there is a bright spot on the horizon.

The FDA recently approved a newer-generation ingredient called bemotrizinol (commercially known as PARSOL Shield). Unlike older filters, it has incredibly low skin absorption. The European Scientific Committee reviewed it under its massive chemical name (2,4-bis-{[4-(2-ethyl-hexyloxy)-2-hydroxy]-phenyl}-6-(4-methoxyphenyl)-(1,3,5)-triazine) and gave it a highly favorable safety profile, finding zero evidence of skin sensitization, mutagenicity, or teratogenicity (birth defects) at concentrations up to 10%. In the US it will be allowed to be used in sunscreen upto 6%.

While bemotrizinol is a massive win for cosmetic chemistry, finding it in US formulations is still a bit of a treasure hunt. For my daily morning moisturizers right now, I am keeping things simple and completely bypassing chemical UV filters in favor of a clean slate.

How I Ranked the Moisturizers

I ranked each product using five questions:

1. Does it satisfy the 4-part moisturizing framework?
   Water, humectants, emollients, and occlusives.

2. Is it fragrance-free?
   Not unscented. Not naturally scented. Fragrance-free.

3. Does it contain the ingredients I am avoiding?
   No retinoids, essential oils, fragrance, or chemical sunscreen filters.

4. Does it support the skin barrier?
   Bonus points for ceramides, cholesterol, fatty acids, squalane, niacinamide, or hyaluronic acid.

5. Is the price justified by the formula?
   Because I am not paying luxury prices for glycerin in a pink jar.

Top 5 Amazon Face Moisturizers Ranked

5. Clinique Moisture Surge 100H Auto-Replenishing Hydrator Oil Free Face Moisturizer | With Hyaluronic Acid, Aloe Bioferment and Vitamins C + E | For All Skin Types | Hydrating + Moisturizing

Rating: ⭐ / 5

Price: $17 for 15 mL or 0.5oz

Would I buy it? Definitely not.

With a whopping 43 ingredients - there a lot to unpack about the allegedly #1 facial moisturizer brand in the US. Clinique’s big claim is that they are providing 100 hours of auto replenishing hydration, so does it have the ingredients to live up to the claim and will it pass the safety test?

Hydration:

To its credit, this formula is a humectant powerhouse. It packs 8 different water-binding ingredients (including glycerin, hyaluronic acid, and green tea extract) to aggressively flood the top layer of your skin with water.

Structure of this moisturizer:

Where this moisturizer falls short is on the last step of the 4 part moisturizing framework, the occlusives. It has 2 silicone based ingredients that double duty as emollients and occlusives. Both of these ingredients (Dimethicone and Trisiloxane) are very light weight and moderate occlussives - meaning that they are just not enough to keep in the moisture for dry skin, and there is the whole debate about the environmental issues about their biodegradability which makes me not want to pick this up.

Further Down the label:

The more you look down this list of ingredients, the more you find unnecessary fluff and some red flags that make me write this off completely.

Palmitoyl Hexapeptide-12 (The Peptide): This is a great ingredient in theory for collagen signaling. However, it’s buried so far down the 43-ingredient list that the actual dosage is likely minimal. It feels much more like a "marketing claim" ingredient than a functional powerhouse.

Ammonium Acryloyldimethyltaurate/VP Copolymer: A massive mouthful that acts as a synthetic polymer. Depending on how you define it, it can be categorized as a microplastic-type liquid ingredient used purely for texture. Do I want liquid microplastics on my skin? No.

Oleth-10: This is an ethoxylated surfactant. The clean-beauty world rightfully flags this due to potential contamination with 1,4-dioxane (a known carcinogen) if the manufacturing purification isn't flawless. It’s also a known skin irritant. Without knowing the purity standards of their supply chain, I prefer to avoid this completely

BHT (Butylated Hydroytoluene): As a food scientist, I see BHT used as an antioxidant all the time to keep shelf-stable fats from going rancid - and it does the same job here by keeping the oils in this formula stable. It’s not my favorite ingredient, to me, it’s not an automatic deal breaker. It has been investigated for potential endocrine disruption - mostly due to some thyroid-related findings in high-dose animal studies; But current cosmetic safety reviews from around the world haven't found it to be a risk at normal, topical formulation levels. That makes this a yellow flag to me. It’s not panic-worthy, but since I am actively cleaning up my routine right now, it’s definitely not something I’m going out of my way to buy.

Red 4 & Yellow 5: Purely cosmetic synthetic dyes used to make the gel look a pretty, marketable pink. Dyes offer absolutely zero skin benefit, add an unnecessary risk of irritation or allergy, and carry manufacturing wastewater concerns.

My Verdict:

For me, this is a hot pass.

Being that I am actively trying to audit my life to have less toxins, less endocrine disruptors, and less microplastics, this formula simply does not make the cut. When you factor in the high price tag—an incredibly expensive $17 for a tiny 0.5 oz jar—there are just too many yellow flags, unnecessary synthetic dyes, and lightweight silicones that don’t provide enough of an occlusive barrier for truly dry skin.

A premium price should buy you a high-performance, worry-free formulation. Instead, you’re paying a massive upcharge for filler dyes and heavy synthetics. This product simply isn’t working hard enough for my skin, my body, or my wallet to justify the price.

After looking at this one, I switched tracks to find easier to read, simple daily use moisturizers.

4. Aveeno Daily Moisturizing Face Lotion with Soothing Prebiotic Oat, Lightweight Non-Greasy Facial Moisturizer for Normal to Dry, Sensitive Skin, 24-Hour Moisture, Fragrance-Free

My Rating: ⭐⭐⭐ / 5

Price: $11.24 for 5 oz

Ingredient Count: 17

With a lean count of just 17 ingredients, this is a simple, solid, fragrance-free formula. It checked off the baseline requirements of my 4-part moisturizing framework: you get water, glycerin, emollients, and dimethicone. It is a well-built, incredibly low-drama bottle, but it lacks when it comes to barrier-repair.

The Formulation Breakdown:

• The Hydration Base: Water takes the top spot to give your skin that immediate flood of moisture and deliver the actives.

• The Humectants: It relies heavily on glycerin. As always, glycerin is excellent, though the overall water-binding system here is very basic.

• The Emollients: Strong and comforting. The formula utilizes fatty alcohols and fatty acids to smooth down rough skin cells and soften the skin texture.

• The Occlusive Shield: It uses dimethicone to slow down water loss without making you look or feel greasy. It’s a silicone which we have discussed already. It’s alright. Not the best, not the worst.

Exposure Risk:

There are no flashing red flags here:

• No Retinoids or Vitamin A derivatives

• No Fragrance or Essential oils

• No Chemical sunscreen filters

• No BHT/BHA

• No Strong exfoliating or salicylic acids

• No Hydroquinone

The only ingredients that some hyper-clean internet forums might tell you to avoid are Phenoxyethanol (the preservative) and Ceteareth-20 (an emulsifier). However, looking at the actual toxicology, I would absolutely not make either of these an automatic rejection based on this clean profile.

The Main Limitations: While this formula is perfectly safe, it is incredibly bare-bones. It completely misses the advanced, skin-identical molecules that actually rebuild a damaged stratum corneum. It contains:

• No Ceramides

• No Cholesterol

• No Hyaluronic Acid

• No Panthenol (Vitamin B5)

• No Urea

• No Niacinamide

At $11.24 for a generous 5 ounces, the price point is incredibly budget-friendly. But here is my ultimate criticism: when you look at what you can get from a classic, dermatologist-trusted staple like Vanicream for a similar price, this formula just feels like it’s falling a bit short.

It is a completely safe, low-drama daily moisturizer for dry or sensitive skin. But because it completely skips the ceramides, cholesterol, and soothing agents, it isn’t doing any heavy lifting to actively repair your barrier. It’s fine, it’s safe, but we can do better.

3. La Roche-Posay Toleriane Double Repair Face Moisturizer, Daily Moisturizer Face Cream with Ceramide and Niacinamide for All Skin Types, Oil Free, Fragrance Free

Rating: ⭐⭐⭐⭐ / 5

Price: $24.99 for 3.38 fl Oz

Would I buy it: Probably not

Reading this ingredient list made me breathe an immediate sigh of relief, especially after looking at the last one. If you are actively cleaning up your routine right now, this is how you build a solid, low-exposure formula.

The Hydration: It starts off strong with water as the very first ingredient, doing the actual job of delivering baseline hydration to your skin. Right behind it is glycerin as the second ingredient. As a food scientist, I will sing glycerin’s praises all day—it is a gold-standard humectant that pulls water into the skin efficiently, without any marketing fluff.

The Emollient & Barrier Strength: The emollient game here is incredibly robust. This formula relies on a blend of squalane, skin-identical fatty acids, and Ceramide NP. This isn't just about making the skin surface feel temporarily slick; this combination shows real, intentional barrier-logic designed to smooth down dry cells and mimic your skin's natural fats.

The Occlusive Strategy: For its sealing layer, it relies on dimethicone (same as in Clinique) as the main occlusive-like ingredient. Dimethicone is a lightweight, breathable silicone - it is simply not the strongest or most heavy-duty occlusive out there. However, because it's paired here with a much heavier emollient team - like squalane, myristyl myristate, and fatty acids - it works a bit better as a lighter daily morning moisturizer that won't leave you feeling like a greaseball. It's still a silicone though, meaning it comes with those same environmental biodegradability debates.

My Main Concerns: Because this formula completely skips the endocrine disruptors and toxicological question marks, my only real critiques here are mechanical:

1. It’s still low on heavy-duty occlusives: If you have aggressively dry skin, the dimethicone barrier might not be enough to stop evaporation throughout the day.

2. Acne/Clogging Potential: To try and make up for that lighter silicone, they used some heavier, fatty emollients to give it a skin-softening feel. Ingredients like Myristyl Myristate, Myristic Acid, Palmitic Acid, and Glyceryl Stearate SE can be pore-clogging.

My Verdict:

This is probably great for normal to slightly dry skin and one of my top picks for an ultra-clean, low-exposure formula that respects a sensitive biological window, this list is a massive win. It completely cuts out any debated about the synthetic baggage, dyes, and yellow-flag preservatives.

Though you should probably skip this if you have oily or acne prone skin, and it may not be enough for someone with very dry skin.

2. Vanicream Daily Facial Moisturizer With Ceramides and Hyaluronic Acid - Formulated Without Common Irritants for Those with Sensitive Skin

My Rating: ⭐⭐⭐⭐⭐ / 5

Ingredients Count: 20 ingredients

Pricing: 13.97 for 3 fl oz

Would I buy it? Yes. My best pick for a day time moisturizer

This is what I call a "boring but highly intelligent" moisturizer. With a lean count of just 20 ingredients, it doesn't need a multi-million dollar marketing campaign or artificial pink dyes to prove its worth. The formulation logic here is incredibly tight, clean, and practical.

The Hydration Logic: The baseline is exactly what it should be: water sits at the top to provide immediate surface hydration and act as the delivery vehicle for the rest of the actives.

The Humectant Team: Excellent and efficient. It uses a high concentration of gold-standard glycerin paired with hyaluronic acid for deep water-binding capacity. It also includes pentylene glycol, which pulling double duty as both a hydrating humectant and a mild, clean preservative helper.

The Emollient & Barrier Strength: This is where the formula truly shines. Instead of throwing in a single, token ceramide at the very bottom of the page for marketing clout, this brand dropped a serious, multi-lamellar ceramide complex: Ceramide EOP, NG, NP, AS, and AP. By combining five different ceramides with squalane, cholesterol-mimicking phytosterols, and hydrogenated lecithin, this product actively tries to replicate the natural lipid blueprint of your stratum corneum. It is pure, data-driven barrier logic.

The Occlusive Strategy (And How to Fix It): Here is the catch: the occlusive side is good, but it is not intense. It completely skips the heavy hitters:

• No Petrolatum

• No Mineral oil

• No Dimethicone ( This make this Silicone-free!)

• No Lanolin or Beeswax

Because it completely avoids silicones and heavy petroleum products, it feels incredibly light, elegant, and completely non-greasy as a daily face moisturizer. The downside? If you have chronically dry, cracked skin, or you’re dealing with harsh winter air, this lightweight barrier won’t be strong enough to stop water from evaporating overnight.

Mq simple Fix: You don't need to buy a different, chemical-laden cream to fix this. To lock this intelligent formula in at night, simply layer a few drops of pure jojoba oil right on top of it. The jojoba acts as your clean, natural occlusive shield, allowing the ceramide complex underneath to work its absolute magic while you sleep.

The “Zero-Exposure” Clean Sheet: For those of us meticulously auditing our routines for a TTC or pregnancy window, this list is a dream come true. It gives you absolute peace of mind:

• No Retinoids or Vitamin A derivatives

• No Fragrance or Essential oils

• No Chemical sunscreen filters

• No BHT/BHA

• No obvious endocrine-disrupting or toxicological concerns whatsoever

The Verdict: At $13.97 for a generous 3 ounces, this is an absolute steal and a massive win for your wallet, your skin barrier, and your peace of mind. It cuts out the synthetic fluff and heavy silicone baggage, replacing them with a high-density, bio-identical lipid complex that respects your body's biology.

Best Suited For:

• Normal, Combination, and Mildly Dry Skin: Perfect as a standalone, breathable daily morning moisturizer.

• TTC / Pregnant / Sensitive Profiles: A total gold standard for a low-exposure, toxin-free lifestyle change.

• Severely Dry Skin: Still highly recommended, provided you use my food-science hack and press a face oil (like jojoba) on top at night to lock it all in.

1. CeraVe Moisturizing Cream, Body and Face Moisturizer for Dry Skin, Body Cream with Hyaluronic Acid and Ceramides, Daily Moisturizer, Oil-Free, Fragrance Free, Non-Comedogenic

Overall rating

My Rating: ⭐⭐⭐⭐⭐ / 5

Pricing: $20.49 for 19 oz

Ingredients Count: 24 ingredients

Would I buy it: Already bought it. It’s arriving in 2 days. Plan to use at night time.

With 24 ingredients, this formula is an absolute masterclass in moisturizing architecture. It delivers the complete, gold-standard structural layout: Water + Glycerin + Fatty Alcohols + Petrolatum + Dimethicone + Ceramides + Cholesterol

The Formulation Breakdown:

• The Hydration Base: Water opens the list to provide immediate surface hydration and successfully deliver the heavy-duty actives deeper into the stratum corneum.

• The Humectants: Excellent. Glycerin sits very high on the list for baseline water-retention, and sodium hyaluronate (the salt form of hyaluronic acid) is added to aggressively bind extra water molecules.

• The Emollients: Exceptional. By blending fatty alcohols, lightweight emollients, and caprylic/capric triglyceride, it floods the spaces between dry, flaky skin cells to instantly soften and smooth the surface.

• The Occlusive Shield: Superb. It utilizes petrolatum - the single most effective occlusive ingredient known to dermatological science - and pairs it with dimethicone for a smoother finish. This double-layer shield stops transepidermal water loss in its tracks, making it vastly more protective than your average “lightweight” daily lotion.

Best parts of this formula

The crown jewel of this product is its inclusion of the complete barrier-repair trio: Ceramides, Cholesterol, and Fatty Lipids.

Your skin barrier is not made of ceramides alone; it requires a specific lipid matrix of ceramides, cholesterol, and fatty acids to function. This formula has all the parts, instead of a single ceramide near the end of the label for marketing clout.

Exposure Risk:

• No Retinoids or Vitamin A derivatives

• No Fragrance or Perfumes

• No Essential oils

• No Chemical sunscreen filters

• No BHT/BHA

• No Hydroquinone

• No Strong exfoliating acids

Hyper-pure clean beauty blogs might flag ingredients like Phenoxyethanol, Ceteareth-20, Disodium EDTA, Dimethicone, and Petrolatum. But looking at the actual safety data, I do not treat these as automatic red flags at all. They are stable, well-studied, and entirely safe for topical use.

The Verdict:

At $20.49 for a massive 19-ounce tub, the value here is practically unbeatable - especially compared to that $17 half-ounce jar we passed on earlier

If you have oily, congested, or highly acne-prone skin, this formula will likely feel way too rich, heavy, and potentially pore-clogging.

However, if you have chronically dry, sensitive, or barrier-damaged skin, this is a holy grail product. It cuts out the synthetic marketing fluff and color dyes, replacing them with a highly functional, deeply protective barrier shield that respects your body’s biology. It is an elite formulation for dry skin types, especially during a low-exposure life transition.

This is the one I bought for night time!

In Conclusion:

Turns out the best moisturizers are not the fancy ones. Just the ones that show up and do the work.

Maybe I will do an audit on some of the fancier ones some day - do you have any suggestions on which ones I should research?

I would love to hear from you!

References:

1. Kaplan YC, Ozsarfati J, Etwel F, Nickel C, Nulman I, Koren G. Pregnancy outcomes following first-trimester exposure to topical retinoids: a systematic review and meta-analysis. Br J Dermatol. 2015 Nov;173(5):1132-41. doi: 10.1111/bjd.14053. Epub 2015 Oct 19. PMID: 26215715.

2. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2021/07/reducing-prenatal-exposure-to-toxic-environmental-agents

3. https://pubmed.ncbi.nlm.nih.gov/17267908/

4. https://pubmed.ncbi.nlm.nih.gov/35014224/

After all that….

I always come back to Nivea Cold Cream.

Which made me wonder: What’s in this stuff that my homemade salves and body butters are just not able to deliver?

Before we can talk about a good moisturizer, we need to talk about what they are moisturizing, and the mechanisms at play.

Anatomy of the Skin: The parts that matter most for moisture

Skin is a layered system with each layer playing its own role in how your skin looks and feels.

For moist skin, the most important parts are:

Stratum corneum:

This is the top layer of your skin, the part you can touch. It’s mostly made of dead skin cells surrounded by barrier fats: ceramides, cholesterol, and fatty acids. This layer’s main job is to keep things out of the body and to control how much water escapes from your skin.

When the stratum corneum is healthy, skin feels smoother, softer, and more comfortable. It holds onto water better.

When it is damaged, water escapes too quickly. That is when skin starts to feel tight, rough, flaky, stingy, or dry - even if you are drinking enough water.

Epidermis

Under the stratum corneum is the rest of the epidermis.

This is where your skin is constantly making new cells. Those new cells start deeper down, then slowly move upward. As they rise, they flatten, lose their nucleus, and eventually become part of the stratum corneum.

That process is called skin turnover.

When turnover is working well, the surface of your skin tends to look smoother and more even. When turnover slows down (due to aging,hormonal changes, stress, illness or undernutrition), dead skin cells can build up unevenly, making skin look dull, rough, flaky, or patchy.

This is also where melanocytes live. These are the cells that make pigment, which is why tanning, dark spots, and uneven skin tone often involve the epidermis.

The epidermis is the active layer - constantly rebuilding the surface you see.

Dermis:

The dermis is below the epidermis. This is the thicker, deeper layer. This is the part that is connected with the rest of the body. It contains collagen, elastin, blood vessels, nerves, sweat glands, oil glands, hair follicles, immune cells and naturally occurring hyaluronic acid and other water-binding molecules

The dermis gives skin its firmness, bounce, thickness, elasticity and plumpness.

How water moves through the skin:

Water moves roughly like this:

bloodstream → dermis → epidermis → stratum corneum → evaporation

• The dermis receives water from inside the body.

• The epidermis transfers and organizes it.

• The stratum corneum decides how much stays.

• The environment decides how fast it evaporates.

Water is always moving upward and evaporating from the skin surface. That is normal.

Your skin feels moisturized when there is a good balance between: water arriving from inside and water not escaping too fast

Because the body does not treat “glowy skin” as the top priority - when you are dehydrated, it will show on your skin first!

If you are enjoying this post - hit subscribe and make my day! I write about a food scientist’s perspective on what’s science and what’s just marketing in the world around us.

Subscribe now

How a good moisturizer works:

A good moisturizer does not just slap oil on your skin. It helps your skin manage water: pulling it into the top layers of skin, smoothing the barrier, and helping to hold the water in your skin, preventing the water from escaping.

The main types of ingredients in a moisturizer are:

Water

Sometimes it makes up 60-80% of the formula! It’s often the first ingredient on the list.

Water has multiple functions in a moisturizer - firstly some of this water is absorbed by your skin. This little bit of water makes your skin instantly feel better. Its second job is to carry and deliver humectants (explained next).

Most of it will just evaporate away, which is why just putting water on your skin can make your skin feel drier and tighter.

Humectants:

As a food scientist, I use humectants to help keep bread and protein bars moist - and turns out some of the ingredients that help protein bars stay soft will help your skin too! Humectants attract and bind water.

You’ll see this on a label as glycerin, hyaluronic acid, sodium hyaluronate (salt form of hyaluronic acid), urea, panthenol (pro-vitamin B5), lactic acid, lactate, or sodium PCA.

They can help pull water from the deeper layers of your skin into the top layer of your skin. They work best when paired with ingredients that seal the water in (occlusives coming up).

Otherwise, in very dry air, some humectants can dry your skin our even further when not paired correctly with occlusives.

2. Emollients: smooth and soften

Emollients fill tiny gaps between dry, rough skin cells. They make skin feel smoother and more flexible.

Examples: squalane, plant oils like: jojoba oil. Olive oil, avocado oil, plant butters like shea butter, cocoa butter, mango butter, fatty alcohols, esters (palmitaties), Silicons, ceramides, linoleic acid.

These do not necessarily add much water. They make the skin surface feel softer and help fill in gaps between the skin cells, helping to form a better barrier for the water as it tries to leave the skin.

3. Occlusives: seal water in

Occlusives form a protective layer on top of the skin that slows evaporation. They don’t add any hydration themselves, but they prevent the moisture that is in your skin from leaving. They make the moisturizer last longer which is why the “long lasting” moisturizers will have a higher percentage of these.

This includes things like: petrolatum, mineral oil, dimethicone, lanolin, beeswax, shea butter and heavier oils

Petrolatum is one of the strongest occlusives. It does not “hydrate” by adding water; it prevents your own water from escaping. Turns out my Grandmom was onto something - vaseline is an important step in the moisturizing process!

A good moisturizer usually combines all 4

A well-designed moisturizer often has:

Water + humectant + emollient + occlusive

A lot of the magic is in picking the right balance of these to give your skin the perfect feeling of hydration, softness, lasting moistness without the greasiness. And ofcourse - the marketing, the packaging and the feel good factor.

As someone who has worked with clean label formulations my whole life, I understand why synthetic chemicals sound scary. But if you look at the actual science, the multi-billion dollar clean beauty movement starts to look like a massive marketing upcharge.

Coming up on Thursday is a closer look at the moisturizing industry, the myths, the facts, and what to look for when buying them!

Then you open your Amazon and suddenly you have 47 tabs open, all full of different options - all claiming to be the best of the bestest form of creatine. You are hit with micronized creatines, creatine blends, HCL creatine, Women’s creatine, gummies, capsules, proprietary formulas, Pre-workout creatine, and ofcourse someone yelling “EXTREME PERFORMANCE”.

Here’s your guide on how to pick the best one, how to sift through the noise and lucky for you - I did the research so you can know what is marketing and which claims are actually backed up.

If you are new here - I am a food scientist and product formulator - and today I am going to teach you how to look through all the marketing mumbo-jumbo in the supplement aisle and how to make sure you aren’t trading gold for glitter, or funding an influencer’s lamborghini.

Missed Part 1? Catch up here: Learn what creatine does, why it matters, why vegetarians need it and why it’s super helpful on GLP1s.

The Chemical Variations

The supplement industry love to create “new and improved” versions of supplements - sometimes it’s just to justify a much higher price point. In the case of creatine - they have created a bunch of different versions of it, here is a brief explanation about them:

• Creatine Monohydrate (The Gold Standard): Consists of a creatine molecule bound to a water molecule. This version of creatine is the subject of over 1,000 peer-reviewed studies, boasts a 99% absorption rate in the gut, and is the most affordable. All health benefits associated with creatine are based on this form.

• Creatine Hydrochloride (HCl): Bound with hydrochloric acid, making it significantly more water-soluble than monohydrate. Because it dissolves completely, it is popular for individuals who experience mild stomach cramping or bloating from regular monohydrate. However, research shows it does not increase muscle saturation any better than monohydrate.

• Buffered Creatine (Kre-Alkalyn): Formulated with an alkaline powder (like sodium bicarbonate) to raise the pH level. The marketing claim is that it survives stomach acid better, but clinical trials have shown it performs identically to standard monohydrate.

• Creatine Nitrate: Creatine bound to a nitrate molecule. This is highly soluble and often found in pre-workout blends because nitrates can help support blood flow and vascular delivery, though it is more expensive.

• Creatine Magnesium Chelate: Creatine bound to magnesium. Proponents suggest the magnesium helps with absorption and muscle relaxation, though studies show its performance benefits match regular monohydrate.

• Creatine Ethyl Ester (CEE): An esterified version designed to easily cross cell membranes. However, independent research has largely debunked this form, finding that it actually degrades into a useless waste product in the digestive tract much faster than monohydrate.

The Delivery Formats (How You Take It)

These are the physical formats you’ll see on store shelves. Think about which format would best suit your lifestyle, because with creatine, it’s all about consistency.

Special Note about the gummies:

Being a formulator, I had my doubts about how you can fit in so much creatine into just a couple gummies - and turns out there is a lot of creatine gummies don’t live up to their claims. If you are interested to know more, A Youtuber - James Smith did a whole video and research based on some creatine gummies and how many creatine gummies do not have the amount of creatine they claim to have.

So a word to the wise: enter the world of creatine gummies with care - you may just be eating candy.

3 Rules for Reading the Ingredient Label

With supplements, I just like to read the back first. The front is always full of bold claims but the back is where the real story lives.

Look for these three marks of quality:

• The Ingredient list: The ingredient list should ideally say exactly one thing: Creatine Monohydrate. Avoid blends that sneak in extra caffeine, artificial sweeteners, or “proprietary performance blends” that inflate the price.

• Third-Party Testing: Because supplements are not tightly regulated, look for independent testing seals on the tub - like NSF Certified for Sport, Informed-Choice, or USP. This means that the manufacturing facilities have been audited and have more credibility than other companies that do not have any oversight.

• The “Creapure” Stamp: If you see the Creapure® logo on a brand’s packaging, it means they source their raw material from a specific facility in Germany known for producing the gold standard of pure, 99.8% micronized creatine.

Now the good stuff: Deep dive into the top 10 creatine powders that show up on Amazon - how many of them are worth the price tag?

I put the top 10 products dominating Amazon through a rigorous, three-question framework:

1. Form & Dose: Is it clean, single-ingredient, and dosed at a real 3–5 grams?

2. Quality & Testing: Can I verify who tested it and what they tested for? (Note: “Made in an NSF facility” is not the same as the finished powder being NSF certified).

3. Value per Serving: Are you paying for premium sourcing, or just a celebrity endorsement?

My Star System

⭐⭐⭐⭐⭐ Strong pick. Clean formula, useful dose, credible testing, fair value

⭐⭐⭐⭐ Good option, but with some missing pieces of information

⭐⭐⭐ Fine, but not especially compelling

⭐⭐ Some positives, but too many concerns

⭐ I would personally skip it

The Big Rule

My final ranking came down to one thing:

Can this brand clearly prove that the product is simple, properly dosed, well-tested, and fairly priced?

If yes, it moved up.

If I had to dig through marketing claims, unclear badges, vague testing language, or award categories that sounded better than they actually were, it moved down.

Which Creatine Is Actually Worth Buying?

Full Rankings:

#10 ONNIT Creatine Monohydrate

My Rating: 0 STARS / 5

Price per serving: $0.50

ONNIT is the definition of Slimy Messaging. It advertises being "Tested and Approved by Men's Health." When I looked closer: it won "Best Small Container," not a gold medal for quality. More importantly, They have a logo mark on their packaging that LOOKS LIKE an informed sport certification, their Amazon page description claims an Informed Sport certification, but when I checked the official Informed Sport database, ONNIT voluntarily withdrew this product from the program on January 6, 2025. Any batches made after that date are uncertified. The paper trail is too messy for me to trust.

#9 Nutricost Creatine Monohydrate Micronized Powder

My Rating: 0 Stars / 5

Price per Serving: $0.21

On paper, Nutricost is a budget dream - with just one ingredient: Creatine Monohydrate it looks so clean on first glance. In reality, it carries a California Prop 65 warning for lead. When a product triggers a heavy metal warning, I need to see transparent, batch-specific lab results! (Where is this warning coming from?!) Instead, Nutricost provides a vague “Quality Assured” badge that they designed themselves. At $0.21 per serving, it is a cheap, but low price tags aren’t worth daily heavy metal exposure.

Optimum Nutrition Micronized Creatine

My Rating: ⭐ / 5

Price per Serving: $0.27

As the self-proclaimed "#1 Creatine Brand in the USA," they claim "100% pure creatine" and carry an Informed Choice badge. However, Informed Choice only screens for athletic banned substances - it doesn't test for heavy metals or microbial contamination. Furthermore, when you look them up on the Informed Choice certification website - they seem to only be certified in Europe - leaving US batch transparency muddy. We deserve more clarity from an industry giant. So even though the price is appealing, I would not pick this for something I plan to ingest every day. For a daily supplement, I want more transparency than this.

Metagenics Creatine UP

My Rating: ⭐ / 5

Price per Serving: $0.83

At nearly a dollar a day, this is a total skip. It’s cluttered with extra ingredients you don't need for daily muscle saturation. Instead of an independent, recognizable stamp, they use an ambiguous "Supp Score," From what I could see, it appears to pull from publicly available information and, in some cases, request additional information from brands. But that raises more questions for me: what information, from whom, and how is it verified?

If I'm paying premium prices, I want premium transparency. I wouldn’t buy this one.

BulkSupplements Creatine Monohydrate Powder - Micronized Creatine Powder

Rating: ⭐ /5

Price per Serving: $0.23

BulkSupplements claims their facility is NSF certified, but look at the pouch - the product is not. They also include a disclaimer stating their serving sizes change based on "supplier availability." For a raw, single-ingredient product, a shifting serving size is a major red flag for consistency. I have sourced some food raw materials from them for formulation in food products, but I am just not sold on supplement pouches for your daily routine.

Klean Creatine

Rating: ⭐⭐⭐

Price per Serving: $0.58

Klean Athlete is a highly trusted brand, and this product is fully NSF certified. However, the label does not state that it's micronized. Assuming it's standard monohydrate, $0.58 per serving is incredibly expensive for a basic powder that will likely have grittier texture than something you can get for a lot less.

Naked Creatine (Best Budget Pick)

• Rating: ⭐⭐⭐⭐

• Price per Serving: $0.22

If you want maximum purity for minimum cash, this is your play. It’s single-ingredient, micronized, and carries an authentic NSF certification. They even publish independent lab tests directly on their site. My only critique is that the online lab reports are either recreated or redacted and in the world of quality checks - that is a no go. We need to see the full report for it to be trustworthy. Sourcing origins aren't fully clear, but the NSF certification makes up for it. My tip: It’s significantly cheaper on Amazon than on their own website. This is the one I buy and use in my routine.

Blueprint Creatine

Rating: ⭐⭐⭐

Price per Serving: $0.40

Trust Bryan Johnson to bring a fascinating level of precision here. Standard creatine monohydrate includes a tiny bit of water weight, meaning a 5g scoop yields about 4.5g of pure creatine. Blueprint accounts for this water molecule to give you a true 5g dose. I love the nerd-level accuracy and they do publish unredacted lab sheets. However, for $0.40 a serving, I want an official third-party certification stamp (like NSF) and confirmation that it is micronized. And for me, as a non-professional longevist, that difference is not important enough to make up for the other things missing from the product.

Thorne Creatine

Rating: ⭐⭐⭐⭐

Price per Serving: $0.49

Thorne is a clinical heavyweight, and their formula is flawless: pure, micronized monohydrate backed by an ironclad NSF Certified for Sport seal. It only loses a star because it loses the value war to Momentous - Thorne is more expensive, yet doesn't utilize trademarked Creapure sourcing.

Momentous Creatine (Best Overall)

• Rating: ⭐⭐⭐⭐⭐

• Price per Serving: $0.44

I was so impressed with Momentous. Their product contains just one ingredient: micronized creatine monohydrate. Better yet, they source authentic German Creapure (which has 99.8% accuracy, pharmaceutical grade) and carry the elite NSF Certified for Sport badge. You are paying a slight premium, but you are getting verified purity and premium sourcing. It's an easy five stars.

At the end of the day, the supplement industry loves to make simple things look complicated so they can charge you a premium. And because supplement claims are mostly unregulated by the FDA - the market feels a bit like the Wild West - leaving the brands to police themselves.

Hopefully this guide helped you make some decisions!

If you liked this guide- I would love it if you would subscribe! It helps me know people are finding my work useful and motivates me to come back and write more for you!

Subscribe now

Anything here that surprised you?!! Also please leave a comment if you want me to take a look at another supplement for you! Happy to do the research!

Which changes though?

In September 2025, I swallowed my anxiety and started gathering data. I committed to weight training four days a week and weighing myself once a week. For nine full months, I showed up, sweated, recovered, and lifted (heavy-ish).

The result? According to my smart scale, my lean muscle mass was steady or dropping.

DOMS (Delayed Onset Muscle Soreness) was ruining my life - even without getting to progressive overload. I was eating a decent amount of protein (ok, maybe it was a little bit low) - and the lack of progress made everything felt pretty pointless.

Sound familiar?

The Problem: I doing too much at once

I wanted to lose weight, drop fat, and build muscle simultaneously. In a body still recovering from intense hormonal shifts, that's a recipe for burnout.

After reading about how women and GLP-1 users are using more creatine - I fell straight into the rabbit hole, and it was a deep one! Creatine is one of the world’s most researched supplements - and this trend seems to have legs.

One month ago - I added it to my routine! And I have some results!

GLP-1 Weight Loss doesn’t have to be Lean Mass Loss

Your body burns both muscle and fat when you are dropping weight rapidly. When you lose a lot of muscle mass, you begin to feel physically weak, hit weight loss plateaus, and your basal metabolic rate plummets - making it harder for long term weight maintenance.

Now if you pair your GLP-1s with some weight training and enough protein- you get a magic formula. You start losing the fat weight while getting stronger - being able to recomposition your body to look leaner and feel stronger by the day.

Now if you are wanting to help yourself with a little boost in energy and to help you hit that gym a little bit harder - this is where creatine comes in!

What Actually Is Creatine? (It’s Not Just for Bodybuilders)

Creatine can be bitter, gritty and grainy, or it can be relatively flavorless if you do it right! After one month of consistency - my muscles are starting to look more toned, and I am able to lift more at the gym! (I am also vegetarian and creatine helps vegetarians immensely).

Creatine is a naturally occuring compound in our bodies that is made up of amino acids (build blocks of proteins) and it is basically used by our body to help our muscles generate ATP (Adenosine Triphosphate) - the energy our cells use. When we do things like lift weights, our ATP stores are depleted rapidly and creatine is like the battery backup that can help our bodies create more ATP quickly. This comes in clutch when you want to hit that extra last rep for faster muscle gains.

When you are eating significantly less food on a GLP-1, your cellular energy can take a massive hit. Creatine helps keep the lights on in your muscle tissue so you can actually train effectively.

Before you decide on adding creatine:

Because you are using a GLP-1 medication, you cannot just blindly throw supplements into your routine without understanding how they interact with your body. If you are wanting to add creatine to your regimen, talk with your doctor first! There are three critical medical realities they can help you navigate:

• Baseline Kidney Monitoring: Creatine is filtered and excreted by your kidneys. Because GLP-1 medications significantly alter your fluid balance and appetite, your doctor needs to check your baseline kidney function before you start, ensuring your filtration system is running smoothly.

• The “False Alarm” Lab Result: Because creatine naturally degrades into a waste product called creatinine, supplementing can cause a temporary spike in your blood work. To an unaware physician, elevated creatinine looks like a sign of kidney distress - even if your kidneys are perfectly healthy. Always tell your doctor you are taking creatine before getting blood work done so they don’t misinterpret your labs.

• The Double-Dehydration Hazard: Creatine’s entire job is to pull water out of systemic circulation and lock it inside your muscle cells, it creates a massive demand for fluids. If you don’t aggressively scale up your water intake when starting creatine, you will rapidly worsen GI discomfort, trigger severe cramping, and accelerate constipation. If you are already dealing with these problems, work on those first before thinking about creatine.

Creatine, Water Weight, and the Temporary Plateau

Creatine can cause your body to hold on to more water (water retention)- causing your weight to go up or plateau initially. Seeing this in the first few weeks of using creatine can feel terrifying. But not all water retention is created equal.

• The Bad Bloat (Extracellular): This is water that pools outside your cells, causing swollen fingers, a puffy stomach, and systemic discomfort. This is the kind of bloating from eating too much salt or PMS.

• The Creatine Hydration (Intracellular): Creatine pulls water directly inside the muscle cells. This internal cellular hydration is good for you. It makes your muscles look firmer, fuller, and more toned. Hydrated muscle cells create the optimal biological environment for tissue repair and accelerated workout recovery. The severe muscle soreness I was experiencing reduced in the 1 month since I started creatine.

How to Take It Without the "Just Trust Me, Bro" Drama

There are 2 ways to start with creatine:

1. The aggressive, gym bro way

2. The gentle way

The GYM BRO WAY: Is called the “loading phase”. Protocol here is to take 20g of creatine everyday to load your body up with creatine for 5-7 days. And then you shift back down to the normal dosage (3-5g) of creatine per day.

For someone whose digestive system is already dealing with a lot - I would not recommend going this way. It can lead to stomach cramps, digestive distress and anxiety inducing fluid shifts.

The Gentler Approach: Ignore the gym bros. Take the slow and sustainable route. 3-5g of creatine every day. Slow and steady. Your muscles will take their own time to load up, but you will get there and you will have the same benefits - just might see them a week or two later.

Commit to a 30-day trial before you pass judgment.

Don’t obsess over a temporary minor scale fluctuation. Instead, ask yourself the questions that actually matter:

• Are my workouts feeling stronger despite eating less?

• Is my recovery time improving between training sessions?

• Do my muscles look more supported and toned rather than “deflated”?

• Is my daily stamina increasing?

The Bottom Line

GLP-1 medications are a miracle tool for weight management, but GLP1 + resistance training can help protect your metabolic health for the long haul. Resistance training ensures that when you cross the finish line of your weight loss journey, you have a strong, highly functioning, fat-burning metabolism waiting for you.

Creatine can help resistance training work better.

Now that you understand the science of why it works, you’re ready for the hard part: which creatine should you actually buy? In my next article (on Thursday), I’ll show you exactly how to spot the marketing lies, which forms are a total scam, and my official 10-brand product ranking so you don’t buy heavy metals or overpriced glitter.

Subscribe to get it delivered straight to your inbox!

Subscribe now

Lately, I keep seeing PHGG mentioned in all the GLP1 groups and in Reddit, I see it listed in the GLP1 fiber supplements ingredients and ofcourse I would love to talk about it!

If you are new here: My firm belief is that “eat more fiber” was already incomplete advice, now throw GLP1s in the mix and the question is really about how you actually hit those fiber numbers without being able to eat a lot of vegetables. Enter PHGG.

If all the fibers you have tried so far have left you feeling bloated, gassy or just straight up uncomfortable - then PHGG might be the one for you!

What is PHGG?

PHGG. It stands for Partially Hydrolyzed Guar Gum. It is a natural, water-soluble, prebiotic fiber made from guar gum - which is extracted from guar beans. To make it - they take the long fiber chains in the guar beans and break it down with enzymes to make it easier to dissolve in water and also easier to digest.

What makes PHGG interesting to me is that it has so many practical uses. Some studies find it may help with constipation, while others find it may also help with diarrhea. There is also early research looking at PHGG beyond digestion, including chronic kidney disease, fatty liver, and muscle loss in animal studies. The theory is that some of these benefits may come from PHGG’s effect on the gut barrier and inflammation. In humans, PHGG has also been studied for metabolic health, including blood sugar and lipid metabolism.

As a food scientist, I love PHGG because it is basically an “invisible” fiber. It has almost no texture, no flavor, it’s not gritty, it dissolves (almost) completely in water. Meaning I am able to add fiber to something without any of the mouth feel or flavor issues of the other types of natural fibers. This means that you can add it to things like water, coffee, tea, smoothies, yogurt, soups, or smoothies without changing the texture, or even knowing it’s there.

PHGG works mainly through the large intestine. Since it is a fermentable fiber - it means that your gut bacteria will be able to feed on this fiber and will create short-chain fatty acids - nutrients that your gut bacteria use to thrive and grow, nourish your colon and help keep your gut lining strong.

Why PHGG is Gentler on your digestive system

If you have had problems (like bloating or gas) with fibers found in most fiber supplements, fiber bars, gummies etc they are relying on Inulin or FOS (fructooligosaccharides) to be the main source of fiber.

Inulin and FOS are rapidly fermented by bacteria in the very early part of the large intestine. This sudden, rapid feast causes a sharp spike in gas production. That sudden pocket of gas has nowhere to go, sometimes causing intense & painful bloating.

PHGG behaves differently because of its specific chemical structure. It is a slowly fermentable fiber. Because your gut bacteria break it down gradually, it undergoes a slow, gentle fermentation along the entire length of the colon. Instead of a sudden gas explosion, it is much easier on digestion.

How to add PHGG to your diet

Just because PHGG is gentle, it does not mean that it is impossible to overdo. No one should ever jump from 0 to a full dose of a new fiber. Instead think of it like how you titrate up to a full dose on GLP1s. Start with a small amount and then gradually increase your dose till you are able to have the full amount comfortably.

Week 1: start with 1 gram per day

Mix it into water, coffee, tea, yogurt, or a smoothie. Take it at a time of day when you can observe how your body responds.

Week 2: increase to 2–3 grams per day if tolerated

If there is no increase in bloating, cramping, nausea, or constipation, slowly increase.

Week 3+: consider 3–5 grams per day

Many studies use doses around 3–6 grams per day, depending on the population and symptom being studied. For example, one constipation-related study used 3 and 5 grams per day, while an IBS bloating study used 6 grams per day.

Avoid the stacking trap

One of the biggest mistakes people make is doing too much all at once.

Many people add fiber because they are already constipated. At this time, it is already too late. And then they hit it with everything. They add a fiber supplement, had a tsp of chia seeds, 1 tablespoon of flax seeds, eat a fiber bar, try to chase that down with psyllium husk and then wonder why they feel terrible.

SLOW AND STEADY is the key here.

Start with one thing, slowly add it to your diet, give your body a moment to adjust before you add something else. That way you can know what works for you.

Common mistakes:

• Too much fiber too quickly

• The wrong fiber type

• Not enough fluid

• Not enough total food

• Too many fiber sources stacked together

• Adding fiber before constipation is under control

The key is not to rush.

Fiber works best when the gut has time to adapt.

What not to do

Do not add PHGG on top of every other fiber at once.

A common GLP-1 mistake is stacking too many gut tools in the same day:

• PHGG

• Chia

• Flax

• Psyllium

• Magnesium

• Probiotic

• High-fiber bar

• Beans

• Sugar alcohols

Then the person feels terrible and assumes fiber does not work for them.

A better strategy is to change one variable at a time.

Try PHGG alone for several days before combining it with other fibers. This makes it easier to know what is helping and what is causing symptoms.

The Bottom Line

PHGG is a tool for long-term bowel routine support; it is not a rescue remedy for acute, immediate constipation relief. If your system is completely locked up, adding fiber of any kind will not help until the initial blockage is cleared.

If you are wanting to try it out, I found this one that has PHGG as it’s only ingredient. (No commissions, I haven’t tried it myself, but looks clean label)

Do you have any questions for me? Any new ingredients you want me to research for you? Drop a comment and I will get on it!

As usual - subscribe if you enjoyed this, send to someone who you think would benefit from this!

Subscribe now

Share Everything GLP

References:

Kapoor MP, Sugita M, Fukuzawa Y, Okubo T. Impact of partially hydrolyzed guar gum (PHGG) on constipation prevention: a systematic review and meta-analysis. J Funct Foods 2017; 33: 52–66. [Google Scholar]

Polymeros D, Beintaris I, Gaglia A, et al. Partially hydrolyzed guar gum accelerates colonic transit time and improves symptoms in adults with chronic constipation. Dig Dis Sci 2014; 59: 2207–2214. [DOI] [PubMed] [Google Scholar]

Alam NH, Ashraf H, Kamruzzaman M, et al. Efficacy of partially hydrolyzed guar gum (PHGG) supplemented modified oral rehydration solution in the treatment of severely malnourished children with watery diarrhoea: a randomised double-blind controlled trial. J Health Popul Nutr 2015; 34: 3. [DOI] [PMC free article] [PubMed] [Google Scholar]

Rushdi TA, Pichard C, Khater YH. Control of diarrhea by fiber-enriched diet in ICU patients on enteral nutrition: a prospective randomized controlled trial. Clin Nutr 2004; 23: 1344–1352. [DOI] [PubMed] [Google Scholar]

Homann HH, Kemen M, Fuessenich C, Senkal MZV. Reduction in diarrhea incidence by soluble fiber in patients receiving total or supplemental enteral nutrition. J Parenter Enter Nutr 1994; 18: 486–490. [DOI] [PubMed] [Google Scholar]

Read more

In an ideal world, you would go to the doctor, tell them all your problems and then like Dr. House, they would go through the full medical catalogue in their brain and bam! Figure out how to find/ fix the problem.

But in reality, you are sitting on that crinkly paper, the doctor is running late, barely taking their eyes off their screen and their job isn’t only to care for you - it is also to please the insurance overlords that somehow have inserted themselves into the room between you and your doctor - micro managing the 15 minutes you have.

How many times has it happened - you come in with symptoms that are probably related - fatigue, brain fog, joint pain, hair shedding, muscle aches … only to be told you can only discuss the fatigue in this appointment and make another one for the joint pain?

I don’t know about you but nn my body - my gut, hormones, food intake, medication, sleep, stress, weight changes, energy, and mood are all connected… but sure… Let’s just go one piece at time so you can’t actually see the patterns or actually diagnose me with something other than stress.

******end rant*****

Anyway - coming back to my point.

Now that we are in the position of having to basically make a great real life version of a tiktok video that makes the doctor STOP and PAY ATTENTION - here is my breakdown on how do actually do that.

Step 1: Mentally prepare to speak up

In the doctors office - we are walking into a space where we are on the lower end of the power imbalance. You are walking in knowing that something in wrong and you are hoping that someone (that you paid for) is going to help you fix your problem. At the same time - we don’t want to be labeled as the difficult, dramatic, demanding patient. Pair that with the stress/pain/symptoms we are experiencing, add in the time pressure and the pain of being dismissed in the past and it primes you for the feeling of wanting to be small, accept what the doctor says, want to ask no follow up questions even if you didn’t understand.

Now, we are going to change that.

Repeat after me: I AM ALLOWED TO TAKE UP SPACE

Your appointment is not a favor. You paid the fair price to be seen by a professional and you are a paying customer. You are not there to be an easy customer, you are there to get care.

For women, specially women of color - our concerns are so often brushed aside. Yes, the doctor is the one who studied medicine for years - but you have lived in your body your whole life. When something feels different or wrong - that is extremely important information. Just that to a doctor, you might just have to package it differently than “I don’t feel good” for them to notice.

So that’s where the next step comes in

Step 2: Do your homework

You don’t need to go in with a self diagnosis or 300 pages of 3AM google search results. What we are going to do is to prepare your medical case. (Yes, you are your own lawyer now).

We have just a few minutes to make our case so before you go in:

Ask yourself:

• What is the main reason I made this appointment?

• What symptom is affecting my life the most?

• What am I most worried could be missed?

• Which symptoms seem connected?

If you go in and list too many symptoms, or have an unclear goal - then the doctor will probably try to fix whatever they feel is important, possibly not what you feel is important.

Goal: Select your most important concern to discuss at this appointment.

List down symptoms related to the concern that you think may be related:

For example - If your fatigue, dizziness, nausea, and low appetite all started after you titrated up, bring them together.

Step 3: Build your case

Doctors are trained to look for patterns so - we are going to make sure they have access to all the details in the most clear format.

We are going to move from unclear symptoms to clear ones.

Use your notes app, or anything else to track your main symptoms before your appointment.

Focus on:

• When did it start?

• Was there a trigger?

• Is it constant or does it come and go?

• Does it happen at a specific time of day?

• What makes it better?

• What makes it worse?

• What does it feel like?

• How intense is it on a scale of 1 to 10?

• How is it affecting your daily life? (Don’t forget this one!)

Instead of saying: “My back hurts.”

Say:

“My lower back pain reaches a 7 out of 10 by 4 PM, and it is stopping me from driving, exercising, and sleeping more than four hours.”

Instead of saying: “I’m tired all the time.”

Say:

“For the last six weeks, I’ve needed a nap after basic tasks, and I’m struggling to get through work even after eight hours in bed.”

Instead of saying: “I’m constipated.”

Say: “Since increasing my GLP-1 dose, I’m having a bowel movement every four to five days, with bloating and nausea. I’ve tried increasing water and fiber, but it has not improved.”

Step 4: Print it out

Bring your own copy of anything important.

That may include:

• Your above created symptom log

• Recent blood work

• Imaging reports

• Specialist notes

• Medication lists

• Supplement lists

• Family history notes

• Previous diagnoses

• Current prescriptions

• Over-the-counter medications

• Vitamins, herbs, powders, teas, and supplements

Be specific.

Do not write: “Vitamin D.”

Write: “Vitamin D3, 5,000 IU, once daily.”

Do not write: “Magnesium.”

Write the form, dose, and frequency if you know it.

If you take GLP-1 medication, birth control, antidepressants, thyroid medication, fertility supplements, protein powders, herbal blends, laxatives, digestive enzymes, or anything else regularly, include it.

Print it out so that you don’t forget to say anything important during the appointment and that the doctor can have all the facts.

Step 4: Know what you want to know when you leave the appointment

The appointment should not end with you feeling confused about what just happened. Before you leave, try to get answers to these questions:

• What is the working diagnosis, or the top three possibilities?

• What are we ruling out?

• What is the plan?

• If this treatment does not work, what is the next step?

• When should I follow up?

• What symptoms would be urgent?

• Are there any food, lifestyle, medication, or supplement changes I should make while I wait?

• When and how will I get test results?

• Who do I contact if symptoms get worse?

Step 5: Plan your what you’ll say:

(maybe print it out or have notes on your phone)

What to say if you feel awkward about using your notes:

• I’m nervous about this appointment, so I wrote down what I need to say.

• I made a list because I don’t want to forget anything important.

If you feel uncomfortable asking for something directly, you can borrow someone else’s concern.

• My family history has me worried about this. Can we rule it out?

• My partner wanted me to check with you about this….

If you feel brushed off:

• It sounds like you think this may be anxiety, but I want to make sure we are not missing a physical cause. What else could this be?”

• I understand stress can contribute, but this symptom is new for me. What would make you want to investigate further?

• If we are not testing today, can you explain what signs would mean I should come back or seek urgent care?

Step 6: Ask for Documentation

If you request a test, referral, or evaluation and your doctor says no, you can ask for the reasoning to be documented.

• Can you note in my chart that we discussed this concern and decided not to test right now?

• What would need to change for this test or referral to make sense?”

Step 7 (Optional): Bring Someone With You

If you tend to people-please or forget things - bring another person if you can. Their job is to help you remember your points, take notes, and make sure your main concern gets addressed - and to be a supporter for your concerns, back up your symptoms and just generally be a witness.

The Real Goal

What we are trying to do is to help the doctor listen to us, to have the data they need to apply their knowledge and to make it easy for them to fight for you with the insurance over lords.

That’s it from me this week folks, see you next week!

Comment if you have any topics you want me to research!

And subscribe if you want more <3

Subscribe now

While it is not a direct side effect of the drug, it’s caused indirectly by things like:

Rapid weight loss - shocking the body or nutritional gaps caused by eating less.

While it doesn’t affect everyone, only about 2% of women on GLP1s report experiencing it and men only 1%, it does seem to disproportionally affect menopausal women.

Types of hairloss

Wow was I not prepared for all the different types of hairloss! I was planning on listing all the types but there are so many types - so I am just going to cover the top 3 that are common

1. Telogen effluvium - this type of hairloss is temporary.

   What it looks like: sudden, diffused shedding all over the scalp. More hair in the shower, brush, pillow, or hands.

   Most common for GLP1 users

2. Androgenetic alopecia / female pattern hair loss

   GLP-1s may not cause this type, but weight loss-related shedding can unmask it.

   What it looks like: gradual thinning, usually at the part line, crown, or temples. In women, the part often gets wider, but the front hairline may stay mostly intact.

   Common causes: Genetics, Androgen sensitivity, PCOS or hormonal imbalance in some people, Perimenopause/menopause shifts

3. Nutritional Deficiency related shedding

   This overlaps with telogen effluvium, but it is worth separating because the fix is different.

   Common nutrient issues to check: Protein intake, Ferritin/iron, Vitamin D, B12, especially if vegetarian, Zinc, Folate

Why hairloss?

Basically it’s your body’s flight response. I learned that at any given time, about 90% of your hair follicles are in active growth phase and 10% are in resting phase ((telogen). When you have rapid weight loss - your body goes into survival mode and puts a lot of your active hair follicles in resting mode - which means 2-3 months later, you will start to see your hair falling out and thinning.

More good news:

In 3-6 months after the hairloss stabilizes, you should see noticeable hair growth.

Anyway - I 100% understand how scary it is and researched all the possible things you can do to prevent as best as you can, how to support your body your hair back on track and also what to do when you are waiting - if your hair feels thinner and you need a quick fix. Let’s dive in.

Redflags:

If your hair is coming out in circular patches or your scalp is very red, itchy or inflamed - go to your doctor right away. You may be having an allergic reaction or an auto-immuno response to the drug.

First 3 steps if you notice hair shedding on GLP-1s:

1. Track your timeline: When did you start GLP-1s? When did weight loss speed up? When did shedding begin?

2. Check the basics: Protein intake, calories. Are you getting enough micronutrients? Iron?

3. Look at the pattern: Diffuse shedding is more likely telogen effluvium; patches, redness, itching, or pain need medical attention.

I found 4 main categories of things you can do if you start noticing hair loss:

Talk with your doctor

Tell them what you are experiencing and get to the root cause. They can also help you run some labs and find out if you are deficient in iron or vitamin D which directly impact hairloss.

For them to be able to help you differentiate between “this is just shock” and “maybe you might have a deficiency” - go to your doctor with DATA.

(I have attached a document of the information to collect and how to present your information to your doctor so they can actually help you for my paid subscribers below)

Supplements

Since some of the hairloss can be caused by nutritional deficiencies in vitamins and minerals like zinc, vitamin D, and B-vitamins - and also other things like protein - it makes sense that a good supplement can help your hair grow back.

I found a bunch of options from things that are natural, lots that have been studied and proven - but wow were they pricey! I just want to say these companies have their marketing DIALED IN. They know exactly what to say to get you to hit that buy button. But oh gosh are they pricey!

With Nutrafol at $88 for a one month supply ($66 if you subscribe) and Omi at $86+shipping, I was wondering what is the best way to approach supplementation?

I dug deeper and found that: The American Academy of Dermatology says that taking hair supplements blindly can backfire, because too much of certain nutrients can worsen hair loss.

My favorite approach: Check with my doctor, get to labs to understand the root cause and supplement only what is deficient. If that’s not possible, I would try with a multivitamin that contains: Iron, vitamins A, B-complex, C, D &E, Zinc, Omega 3. And see if I can get micronutrients like selenium from dietary changes. And (I know you’ve heard it) I would also focus on getting more protein.

Some things to be careful about:

Biotin:

Biotin is massively over-marketed for hairloss. True, a biotin deficiency can cause hair loss, but it is uncommon. This NIH paper says evidence for biotin for hair/skin/nails is limited mostly to case reports and small studies.

Also important: biotin can interfere with lab tests, including thyroid and heart-related tests. Tell your doctor if you take it.

Collagen:

Collagen may support protein intake and provide amino acids like glycine and proline, but it is not a complete protein. If you rely on this without getting the rest of the essential amino acids - it will not help you.

Topical Treatments

Wow was this a rabbit hole to fall into.

From plant extracts, to peptides and chemical concoctions - there were so many options that it was totally overwhelming. Do they work? Maybe.

Currently, there are only two drugs that have been FDA approved for treating hair loss and only one that is topical:

Topical minoxidil, now available over the counter in 2% and 5% solutions and 5% foam, is approved for use in both men and women. I couldn’t find anywhere that explained the exact mechanism of action of minoxidil - but what I did find is that it is known to prolong the growth (anagen) phase of hair life cycle and increase blood supply to the follicle. I found that the research also says that women may suffer side effects particularly with higher dose minoxidil including the growth of facial hair

So - needless to say there are a few options that include topical minoxidil and then there are the more natural plant based ones. And there there were ones with this peptide: GHK-Cu.

I feel like a deep dive into these are needed (and will come in an upcoming newsletter) but for now - all I can say is: these seem to be nice to have, but if you are suffering from the most common type of hairloss caused by GLP1s, then your hair will grow back naturally, with or without these. They may help things grow back faster once the shedding has stabilized, so if that’s what you are looking for then these may be the solution!

Cosmetic - While You’re Waiting for Regrowth

There were so many options! From hair fibers, to scalp powders, to wigs, and even things like scalp micropigmentation - there were so many options!

My favorite options were:

1. Get a volumninizing hair cut!

   Lose some length, get your hairdresser to give you some layers/movement so your hair looks fluffy and full.

2. Use mousse or a root volumnizing product to make thin hair look thicker

3. Blow Dry using a round brush to give some volume

4. Use a hair fiber or scalp powder to cover up any scalp you can see

5. Wash your hair upside down in the shower

6. Blow dry your hair upside down

Tech

Ofcourse these days no list is complete without tech. There were some massagers, an infrared hair mask, and special shower heads that came with injectable serums.

I don’t know how much I trust these. To each their own in this wild west version of the cosmetic industry.

My Take:

All I have to say is that I hear you. I know how scary it is to suddenly start losing hair (happened to me after a round of IVF). It feels way more emotional than I expected it to feel. I know we all love quick fixes, but this time - it might just be worth it to get it checked out by your doctor, make sure you treat root causes directly instead of falling into the trap of getting on a another subscription because these companies have learned how to use our fears and emotions to get us to take out that wallet and drop the money.

Have you tried any of these? Did any of them work for you? Want me to research something more deeply for you? Comment and let me know! And as always - thanks for reading <3 . If you haven’t subscribed yet - do it now!!

Subscribe now

As promised - for my paid subscribers - Here’s the list of things you should track, the questions you should ask your doctor and how to get them to take you and your concerns seriously:

Little Snippet:

Read more

These stewed apples provide soluble fiber, especially pectin, which can support digestion. Pairing the apples with protein, such as Greek yogurt or cottage cheese, can make the snack more balanced.

I also added some spices like ground ginger and lemon juice to help ease any nausea.

Without further ado - here is my recipe:

Serving Ideas

• Hot & Cozy: Warm a few spoonfuls up in the microwave and swirl them into a cold, creamy bowl of high-protein plain Greek yogurt. The contrast of hot, spiced apples against the chilled yogurt feels like eating an apple pie for breakfast.

• Cold & Refreshing: Spoon it cold straight from the fridge over cottage cheese, stir it into overnight chia oats, or enjoy a few chilled bites as a quick, gut-friendly afternoon snack when you need a gentle fiber boost.

Spoon the stewed apples over:

• Greek yogurt

• Cottage cheese

• Oatmeal

• Oat bran

• Chia pudding

• Toast

• Top overnight oats

For a more filling snack, top with chia seeds, ground flax seeds, chopped walnuts, or a small spoonful of nut butter.

Optional Add-Ins

• Nutmeg

• Cardamom

• Vanilla extract

• Chia seeds

• Ground flaxseed

• Chopped walnuts

• Almond butter or peanut butter

Best Apples to Use

• Honeycrisp

• Fuji

• Gala

• Pink Lady

• Golden Delicious

• Granny Smith, for a more tart version

Softer apples will cook down faster. Firmer apples may need a few extra minutes.

Notes

• You can swap the ghee with Butter, coconut oil, avocado oil, olive oil or skip it completely

• Store it in the refrigerator for 3–4 days and use it as a topping throughout the week.

Example snack bowl

1/4 batch stewed apples + Greek yogurt + 1 tablespoon chia seeds

Estimated fiber: 3-4 grams

Estimated protein: 15-20g

Before we get too deep into it - I want to reiterate that the official name for these are:

NUTRITIONAL FACTS LABEL

Facts, not information.

Facts means it is data. It doesn’t mean anything on its own.

When you make sense of the facts and data - then it turns into Information, which actually means something.

This whole area can be a bit messy - with lots of people involved and you, the user is left to actually figure out what it all means.

Firstly - a nutrition facts label is really stuck between 2 main players:

1. The FDA

2. The manufacturer

The FDA is trying to look out for the average consumer and they want manufacturers to put ALL THE DATA there so that the people are empowered to make the right decisions.

The manufacturer wants their product to be as appealing as possible- so they find “loopholes” they can use to position their product to maybe be healthier than it seems.

And then there is you. Who is standing at the grocery store - looking at the label and wondering what it all means.

How to read a nutrition facts label

1. Let’s add some context

Let’s forget about the nutritional facts for a second and think about the main MPV here - YOU.

1. How many calories do you need to eat per day?

   Women need anywhere from 1400-2400 cal per day and men 2000-3000 calories per day. If you want to know for sure you can use this free calculator to know your amount: Mayo Clinic’s Calorie Calculator

2. How many meals + snacks do you eat per day?

   With a lower appetite, this might look like 5 meal/snacks per day

3. What’s a good meal/snack size for you?

   1. You can divide your total calories by the number of meals/snacks per day and you will get an average number of calories per meal.

   2. Use this number as a generic guideline. For this example we will assume that my calories per “meal” is going to be somewhere between 300-350.

   3. Now take this range you just calculated and subtract ~100 cal for a snack and add ~100 for a meal. So for me - a good snack would fall in the range of 200-250 cal and 350-450 for a meal.

Once you learn your ranges, memorize them so when you are out and about you don’t need to calculate them over and over again.

Now back to that label

2.Servings per container & serving size

The first place to look on a nutrition label is the servings per container + serving size.

This matters because every number on the label - calories, protein, fiber, sugar, fat, sodium, vitamins - is based on that listed serving size. Not the whole package.

This is based on the amount the manufacturer defines as one serving. Sneaky manufacturers try to hide multiple servings in one package, so their nutrition facts look better. The FDA is trying to crack down on this and make these more accurate, but we aren’t there yet.

For example: a bottle of juice, a bag of chips, a protein bar, or frozen meal may look like one portion, but the label might say it contains 2 (or even 3,4,5) servings.

If the label says one serving has 150 calories, 5 grams of protein, and 300 milligrams of sodium, but you eat the whole package (two servings), you actually had:

• 300 calories

• 10 grams of protein

• 600 milligrams of sodium

The 3 Questions I Ask Every Label

1. How much will I actually eat?

2. How many servings is that?

3. Does that fit my calorie/protein goals?

And there you go - now with the answers to these questions, you should be able to tell if this particular food item fits into your plans for yourself.

Coming back with a part 2 on how to make sense of the rest of it in a later week - subscribe if you want more!!

Why Oat Bran is Different

If rolled oats are a “B” for fiber, oat bran is an “A+.” Because it is more concentrated, you get more digestive support in a smaller volume - a critical factor when your stomach capacity is limited by medication.

The Magic of Beta-Glucan

Oat bran is the primary source of beta-glucan, a unique type of soluble viscous fiber. When beta-glucan meets liquid, it transforms into a thick, soothing gel. For a GLP-1 user, this provides three massive benefits:

1. Stool Softening: It holds moisture throughout the entire digestive tract, preventing the pebbly or hard stools common with slow transit.

2. Blood Sugar Stability: The thick gel slows the absorption of glucose, working in harmony with your medication to prevent “sugar crashes.”

3. Cholesterol Management: Beta-glucan binds to bile acids, helping your body naturally clear cholesterol.

Food Scientist’s tips for the GLP-1 Gut:

1. Dose matters more than volume

You don’t need a large serving. Oat bran is concentrated - 1–2 tablespoons is often enough to see an effect. More is not always better, especially on GLP-1s.

2. Hydration determines the outcome

Oat bran works by absorbing water. Without enough fluid, it can have the opposite effect.

Rule: every serving should be paired with adequate liquid.

3. Consistency > intensity

It works best when used daily in small amounts, not in large, occasional doses. Regular intake helps normalize bowel patterns.

4. It’s a stool softener, not a stimulant

Oat bran improves texture and ease, not urgency. If digestion is very slow, it may need to be paired with a small amount of insoluble fiber for movement.

5. Start low to avoid bloating

Even though it’s generally well tolerated, jumping in too quickly can cause gas or fullness. Start small and increase gradually.

6. Timing can improve tolerance

• Morning: supports daytime digestion

• Earlier in the day: reduces risk of nighttime bloating

• Avoid very large servings late at night if digestion already feels slow.

7. It pairs well with protein

On GLP-1s, appetite is reduced. Combining oat bran with Greek yogurt, protein powder, or milk helps prevent under-eating and supports muscle maintenance.

8. Texture is a signal

When prepared correctly, oat bran should be smooth and slightly thick (gel-like). If it’s dry or clumpy, it won’t function as intended.

9. It’s one of the most reliable food-based fibers

Compared to vegetables or mixed-fiber foods, oat bran delivers a predictable, repeatable effect - which is valuable when digestion is inconsistent.

How to prep your Oat Bran

1. The Batch-Cook (Stovetop or Microwave) Method:

This is the most effective way to make it the most bio-available

The Ratio: 1 part oat bran to 3 parts liquid (e.g., 1/2 cup bran + 1.5 cups water or milk), a pinch of salt is optional.

Stovetop: Bring liquid to a boil, whisk in the bran, and simmer for 2–3 minutes.

Microwave: Combine in a large bowl (it bubbles up!) and microwave for 2 minutes, stirring halfway through.

Storage: Store in a sealed container in the fridge for up to 4 days.

To Reheat: It will thicken significantly in the fridge. Add a splash of water or milk and stir well before reheating to restore the creamy texture.

2. The “Overnight Soak” (No-Cook Method)

This is perfect for people who experience early satiety because cold oat bran often feels lighter in the stomach than a hot bowl of porridge.

The Method: Mix 1/4 cup oat bran with 1/2 cup yogurt or nut milk in a jar.

The Science: Letting it sit for at least 6 hours allows the fibers to pre-swell. This means the bran won’t pull water from your system after you eat it, which is the key to preventing GLP-1-related constipation.

Storage: Lasts 2–3 days in the fridge.

3. The Fiber Shot

If you can’t handle a full bowl of oats, prep a concentrated bran paste.

The Method: Cook a large batch of oat bran with only water and no seasonings.

The Use: Keep this plain base in the fridge. You can scoop 2 tablespoons of it into soups, stews, or protein shakes throughout the week. It acts as a thickener and a fiber boost that disappears into the other flavors.

Pro-tips for prepping ahead

• Toast it First: Before adding liquid, toss the dry oat bran in a pan over medium heat for 2 minutes until it smells nutty. This prevents it from becoming slimy during the 4-day fridge storage.

• Salt the Water: Even if you want a sweet breakfast, add a pinch of salt to the cooking water. Salt helps break down the cellular structure of the bran, making the minerals more bioavailable.

• The “Skin” Prevention: To prevent a film from forming on top of your prepped batch, press a piece of parchment paper or plastic wrap directly onto the surface of the oat bran before sealing the lid.

How to use your oat Bran

• Hot oat bran cereal (porridge)

• Stir into yogurt

• Blend into smoothies

• Mix into overnight oats

• Add to oatmeal

• Stir into soups or stews

• Mix into protein shakes

That’s all I’ve got for you this week!

Subscribe now

As if we didn’t already have enough depression around us - maybe from a world falling apart under super late-stage capitalism and excessive greed, now the GLP-1s that are supposed to save us may also be giving some of us a dose of depression on the side.

Of course, the whole body is connected. If you are not careful, removing one little cog can bring the whole stack of Jenga bricks crashing down. With GLP-1s, we are playing Jenga with our bodies and our minds.

Anyway, the point I am trying to make is that research has shown a possible increased risk of depression with the weekly jab. And the numbers are pretty wild.

According to this study, patients on GLP-1 receptor agonists had a 195% higher risk of major depression, a 108% increased risk of anxiety, and a 106% elevated risk of suicidal behavior.

And on the other hand - we have other studies - which showed that GLP1 medication reduced depression. So basically - anything can happen?

Before we go deeper, let’s take a moment to see how they are related.

So … how exactly are Glp-1s and depression related?

Let’s go back to the beginning. We know GLP-1s affect the gut, but did you know they also affect the brain?

GLP-1 is not only a gut hormone. They also affect the brain’s reward centers - that help decide what feels rewarding, motivating, desirable, or worth pursuing. That may be one reason these drugs can quiet food noise. But for some people, the question is whether the quieting stays limited to food, or starts to feel like a broader dimming of pleasure. It has a direct impact on dopamine (the feel good neurotransmitter we all love). Here’s how:

• In the brain, GLP-1s blunt the dopamine spike, which is why that juicy, carb-loaded bagel suddenly loses its spark.

• Dopamine is also created in the gut. The gut produces about 50% of the body’s peripheral dopamine. This dopamine is essential for moving food through the system, also known as peristalsis. When GLP-1s slow this process down, the normal rhythm of dopamine release may be altered.

• If you are eating much less, you may not be getting enough of the raw materials needed to make dopamine.

• Biological predisposition - Some people may already be wired for lower dopamine. For them, GLP-1s may not just be “quieting” the system. They may feel like they are extinguishing it.

• Social loss. If your language of love was cooking and eating, what happens to your soul when that language is taken away?

So how do you know if your dopamine is low?

Much like the symptoms of depression - low dopamine show up as:

• A lack of pleasure from anything - hobbies, family, creativity, music, sex, connection

• Muscle rigidity, restless legs

• Brain fog, irritability, memory issues

• Fatigue

• Low libido

• Low motivation

• Insomnia

• A sudden shift into emotional flatness or hopelessness

• A feeling that your identity has collapsed along with your appetite

• Thoughts of self-harm

If any of this sounds like you, it might be worth it to go talk with your health care provider and see if they can help you find the source of the problem, or help you fix it

What can you do?

1. Talk with your doctor and advocate for yourself.

   Tell them how you feel, track your symptoms and see if they can help you by adjusting the dose, referring you to a therapist, ask for them to check labs and make sure you aren’t deficient in anything.

2. Look at your life and make some changes - eat enough, restore fun rituals, start scheduling time with your friends

What not to do:

• Do not let anyone tell you that feeling emotionally flat is irrelevant because the scale is moving.

• Do not let anyone tell you that losing your appetite for food and losing your appetite for life are the same thing.

Anyway - that’s all I have for you today.

Coming back on Thursday with a dopamine menu - so subscribe if you want that!

Subscribe now

Let’s dive into how to use them the right way!

How to use chia seeds?

Dry vs. Soaked: Which is better?

• Dry Chia: Best for diarrhea. They act like a sponge to soak up excess water in the gut. Note: Use sparingly to avoid blockages!

• Soaked Chia: Best for constipation. Pre-soaking creates a slippery gel that lubricates the intestines and keeps stool hydrated. If you are on a GLP-1 drug, pre-soaking is your best friend for maintaining a regular, comfortable flow.

The Soaking Timeline

The Quick Fix (10–20 Minutes):

This is the minimum time needed for the seeds to gel up. The seeds will be slightly swollen and soft enough to aid digestion without causing a blockage effect. If possible, soak in warm water.

The Standard Soak”(1–2 Hours):

This is ideal for most people. The seeds will have absorbed significantly more water and developed a thick, viscous coating that acts as a natural lubricant for the intestines.

The Maximum Benefit (Overnight / 8+ Hours):

This results in total gel formation. This is best for those with severe constipation because the seeds are fully hydrated before they even enter your system, ensuring they only add moisture to your waste rather than stealing it from your body.

My Tips for the GLP-1 Gut

Because your system is moving slower, how you prepare these seeds matters more than usual:

• The Stir Twice Rule: Chia seeds tend to clump. Stir them immediately after adding liquid, and then again about 5 minutes later. Clumped seeds won’t hydrate properly and can feel heavy in a slow-moving stomach.

• Additional Hydration is Mandatory: Even if you soak the seeds, you must drink a full glass of water with them. Think of the soaked seeds as the slippery slide and the extra water as the push that keeps things moving down that slide.

• Start Slow: If you aren’t used to them, start with just 1/2 tablespoon to ensure the increased bulk doesn’t cause temporary bloating while your body adjusts, increasing slowly.

• The Upper Limit: 2 tablespoons maximum. Going beyond this can create too much bulk in a slow-moving gut, which might actually lead to bloating or heaviness you’re trying to avoid.

• The Consistency Key: It is better to have one tablespoon every single day than to have four tablespoons once a week. Consistency keeps the lubrication in your system steady.

Prep Your chia seeds like a pro:

Prep your chia seeds once a week and then add them to various things like smoothies, soups, your yogurt - so you can get a steady amount of chia seeds in your system at any given time.

• Glass is King: Use a glass mason jar. Plastic can retain odors and doesn’t keep the seeds as cold as glass does.

• The 4:1 Ratio: Use 4 parts liquid to 1 part dry seeds (e.g., 1/2 cup water for 2 Tbsp seeds). You can use different liquids - from water to milk or juice - but I prefer water because it will last longer in the fridge.

• The Stir Twice Rule: Stir immediately after adding liquid, wait 5–10 minutes, and stir again to prevent dry clumps.

• Store for Success: Keep in an airtight glass jar in the fridge.

  • Plain water gel: Lasts 1–2 weeks.

  • Milk/Juice base: Lasts 3–5 days

• Keep it Clean: Always use a clean spoon to scoop out your daily portion. Introducing bacteria from a used spoon will cut the shelf life in half.

• The Top-Off Method: If you notice the gel at the top of the jar is looking a bit dry after a few days, you can stir in a tablespoon of fresh water to keep the consistency viscous and slippery.

Use your Chia seeds:

• Blend into smoothies

• Sprinkle over yogurt

• Chia water (hydration support)

• Top meal bowls

• Stir into hot oatmeal

• Use in over night oats

• Chia Jam

Check out this post on my Chia Jam recipe that is created specifically to support you on the morning after your shot.

Whether it’s Ozempic, Mounjaro, or any of the growing list of GLP-1s, the promise of these “Miracle drugs” is simple: inject the medicine, lose the hunger, change your life.

This Genie is being injected straight from the bottle and into you - the magic flows in your veins. But as it is with every genie story, there’s a catch that isn't in the clinical trials.

In exchange for silencing the food noise and the hunger - this “GLP Genie” will leave you with a whole lot of silence and the big question it is asking: “Who are you?”

For anyone who has ever found comfort, community, or heritage in a bowl of food, the change is deeply personal.

The "Food Voice" and the Stories We Tell

Every meal is a building block for the person you believe yourself to be. When you eat “Grandmom’s famous stew,” you aren’t just eating a meal; you are almost reliving memories - through multiple senses - immersing yourself fully in your story of who you are. (Ok, maybe I am being a bit romantic, but you get what I mean). You are remembering a place and time in the past and reconnecting with your Grandmom, your family, your heritage, your culture.

The foods we choose also connect us to larger world-wide communities: For example:

(I know hashtags are dead now but a few years ago...) the hashtag #eatingclean had over 1.5 million posts on Instagram. The people who actively use this hashtag are part of a world­wide community that believes in low fat, fresh, organic, high protein foods. Food bloggers, fitness bloggers, companies and individuals that deeply identify with health foods all used this hashtag. Eating clean is more than just something you do. It’s a part of who you are. It makes you part of a world­wide community that has the same beliefs, shares the same problems and believes that a brownie recipe with no sugar or all purpose flour might just be worth a try.

When you really look into it there are hundreds of identities related to food. Are you the person who:

• Knows all the best spots to eat

• Always picks the restaurant

• Hosts the best dinners

• Bakes the best cookies

• Makes the best cocktails

• Cooks the holiday meals

• Everyone relies on to know where to get dessert after dinner

• Cooks as a love language

Rebuilding Your Food Voice:

This is why I keep saying the medication is a tool, and you need to learn how to wield it so this GLP-Genie doesn’t come back to bite you in the ass like Liz Hurley in Bedazzled.

They can quiet hunger signals. They can reduce food noise. They can create space between impulse and action. They can support meaningful health changes.

But they are not magic.

An Introspection Exercise:

1. Defining your Why

   Don’t just write “to be healthy.” Be honest.

   Why did you decide to start this journey? What future self were you chasing? Who were you hoping to be? What were your goals?

2. What was your vision for the “end goal”?

   Take a little look into the future. What do you feel like when this medication has worked its magic? How do you know when you have “hit the goal”

3. What role has food played in my identity?

   Has food been comfort? Culture? Creativity? Family? Control? Reward? Rebellion? Safety? Celebration? A hobby? A stress buster?

4. If I could rebuild my food voice - what would it say? Who am i? What kind of choices do I make?

   1. I am ________ ( calmer, stronger, freer, more honest, more disciplined, more playful, more connected, more seen?)

   2. When my body is nourished it looks like _______________

   3. When I collaborate with my body (instead of trying to manage it like a problem) it feels like ________________

5. What am I afraid of losing?

   Am I afraid I will lose joy? Culture? connection? spontaneity? My favorite rituals? My love language?

6. What do I want to preserve?

   Maybe I still want beauty. Flavor. Culture. Celebration. Cooking. Hosting. Trying new restaurants. Family recipes. Pleasure.

So before you begin, pause.

Write it down.

Maybe the goal is not to care less about food.

Maybe the goal is to relate to food with more freedom.

And as always I would love for you to write back to me with your thoughts! Have you thought about this/ grappled with any of these changes? What strategies did you use?

Leave a comment

This smoothie is designed to be 8 to 10 ounces / 250 to 300 ml, making it a practical size for anyone navigating a suppressed appetite. The recipe below is written for an 8 ounce serving, but you can thin it slightly if needed to keep the texture smooth and easy to drink.

This is my Choconana: a creamy, chocolate-banana, high-protein smoothie that delivers 42 grams of protein in just 10 ounces.

Notes:

• If you want your smoothie to be thinner, add 1/4 cup of water

• Add your liquids to your blender first and then the dates, and then everything else

• If you find dairy causes bloating (common on GLP-1s), you can switch it with an unflavored pea protein

• If you have a hard time finding Cocoa Nibs, you can replace it cocoa powder

• If you are trying to prep the smoothie ahead of time, skip the whey protein in the blender and mix it in right before drinking

These are the approximate nutrition facts - your exact one might differ based on the brands you use!

Calories 550 kcal | Protein 42 g | Carbohydrates 65 g | Fiber 9 g | Total Sugar 35 g | Added Sugar 3 g | Fat14 g |Saturated Fat4 g

Did you try this high-protein chocolate peanut butter smoothie? Leave a comment below with your rating, your favorite ingredient swap, or what smoothie flavor you want me to make next.

That’s how this specific Chia Seed Jam was born. I’ve tweaked the classic recipe to include ginger and lemon to soothe the gut while packing in the fiber. Because the chia seeds soak directly in the berry juice, they become pre-hydrated, creating a moisture-rich condiment that keeps things moving smoothly. It’s the perfect, high-efficiency addition to your Greek yogurt or overnight oats - steady energy, no sugar crash, and a much happier digestive system

Ingredient Breakdown

This section is for of you are into nerding out about the ingredient and why they are there - trust me, I REALLY LOVE READING INGREDIENT LABLES.

Mixed Frozen Berries:

Easy, available year round, cheap, accessible. These are your fiber foundation. Berries are naturally low-glycemic and packed with antioxidants. They have a fresh, clean scent that isn't overwhelming to a sensitive nose. Their bright flavor also leaves the pallet feeling cleaned rather than coated - which is great in this application.

You can also substitute this for any particular berry like strawberry or blueberry but the mixed berry one has such a balanced flavor - I really prefer it over the others.

Chia Seeds:

These seeds provide soluble fiber, which creates a slippery gel that hydrates your stool and helps it glide through a slow-moving gut. They also provide the healthy Omega-3 fats and protein needed to keep you full and satisfied. They are also efficient in getting you the nutrients - making them a super star!

Ginger powder:

Ginger is well known to help with nausea and digestive discomfort. I choose dry ginger powder here because of several reasons:

1. Fresh ginger can have a very sharp, “hot” bite that might trigger heartburn or acid reflux (another common GLP-1 side effect). Ginger powder provides a warmer, more muted heat that is generally more soothing to the esophageal lining while still providing the medicinal benefits for the stomach.

2. When ginger is dried and ground into powder, the chemical structure changes. Some of the gingerols (the active compounds in fresh ginger) are converted into shogaols. Shogaols are actually more potent and have a stronger anti-inflammatory and anti-nausea effect than gingerols.

By using the powder, you are getting a more concentrated dose of these nausea-fighting compounds in a very small amount of jam.

Lemon Juice:

Lemons are well known to help fight nausea. For a GLP-1 user, the brightness of the lemon cuts through the sweetness of the berries, making the jam much more palatable on days when your appetite is low

The citric acid in lemon juice acts as a gentle digestive aid, helping to "wake up" your system and assist in the breakdown of the berries and chia seeds. It helps mitigate that "heavy" feeling after eating.

Plus - The high ascorbic acid (Vitamin C) in lemon juice acts as a natural preservative, slowing down the oxidation of the berries and keeping the color vibrant and the flavor fresh for the full week in your fridge.

Without further ado - here is the recipe:

Easy Chia Seed Jam

Notes:

• Use 2 tablespoons chia seeds for a looser jam and 3 tablespoons for a thicker jam.

• The jam will continue to thicken as it chills.

• Store refrigerated for up to 1 week.

• You can you fresh berries, they will cook faster so take them off the heat approx 5 min earlier

• You can leave out the maple syrup if you want! Or replace with honey, monk fruit, allulose or any other sweetener of choice if needed

Serving Suggestions:

Add 2 tablespoons to:

• Your toast

• Sweet potatoes

• Greek yogurt

• Overnight oats