Midlife Fat Loss

Supplement Blueprint

As we age, hormones drop and nutrient absorption takes a hit. Even with a “perfect” diet, there’s a good chance you’re low on key vitamins and minerals your metabolism depends on.

You’ll see a ⭐ next to my go-tos, but I’ve also listed a few alternates so you have options. Reminder… purchase directly from manufacturers to avoid expired products and dupes on Amazon.

I’ve included the complete list along with several trusted brand options so you have flexibility and choice. As you’ll notice, I’m not exactly brand loyal.

Some links earn me a small affiliate commission, but when you use them, you get a discount too! When in doubt, try code “CHALENE.”

Bright Minds Memory Multi shows up in many categories on purpose. It’s a powerhouse of nutrients in one scoop. I’ve taken it daily for 10 years. I wouldn’t describe it as “yummy”… there’s too much good stuff in it for that. But to save time and money, it’s my top pick. Just mix it with something else and chug it.

Reminder…purchase directly from companies to avoid expired products and dupes on Amazon. As always, if you’re taking other medications, look into possible contraindications and always check with your provider to be safe.

FAT LOSS • APPETITE • INSULIN REGULATION

ALA (ALPHA LIPOIC ACID)

For: Antioxidant support, insulin sensitivity, and healthy blood sugar regulation.

CHROMIUM PICOLINATE

For: Glucose balance and sweet-tooth craving control.

FIBER

For: Digestion, fullness and toxin elimination.

PROTEIN POWDER

For: Muscle, metabolism, hormones, blood sugar, satiety. Also, I refuse to eat chicken 5× a day, so hitting my goals is doable. Stir some into Greek yogurt with PB2 and stevia and it’s like dessert!

BCAAs

For: Muscle metabolism, recovery, and cellular repair. Especially important if you’re not getting enough protein.

COLLAGEN

For: Skin, joints, hair, nails, and an extra boost of protein.

CREATINE

For: Muscle, brain health, and longevity.

MAGNESIUM

For: Sleep, stress, regularity. Currently obsessed with the tart cherry flavored BioOptimizer’s powder.

ENERGY • HORMONES • STRESS

B-COMPLEX

For: Energy, hormones, brain function.

ASHWAGANDHA

For: Stress, cortisol, staying chill.

OMEGA-3

For: Overall health, heart, brain, and eye health, as well as supporting the immune system and reducing inflammation.

VITAMIN D + K2

For: Hormones, bones, mood, immunity. (Almost every woman is deficient — K2 helps D absorb.)

TURMERIC

For: Fighting inflammation, which we all sadly have living in our modern world.

COQ10

For: Heart health, mitochondria, energy. CoQ10 lives inside your cells’ mitochondria, where it helps turn nutrients (especially fats) into ATP — your body’s usable energy. If CoQ10 levels are low, you’ll oxidize less fat and make energy less efficiently.

ZINC

For: Supporting fat loss (though indirectly) by boosting thyroid function, insulin sensitivity, and metabolic efficiency.

IMMUNITY • RECOVERY • ESSENTIALS

IMMUNITY

For: Avoiding getting knocked out by some toddler sneezing in Target. This keeps my system strong, especially when I’m traveling or running on less sleep than I’d like to admit.

MULTIVITAMIN

For: Overall protection. Because none of us are eating enough organ meat or sprouted quinoa. This fills the gaps.

VITAMIN C

For: Immune system. Skin. Mood. Stress. Basically, a little overachiever. And no, one orange slice in your hotel spa water isn’t enough.

DIGESTION • GUT • DETOX

DIGESTIVE ENZYMES

For: Bloat! Let’s just say… I’m not trying to walk around looking six months pregnant after a salad. These help me actually digest food. Imagine that.

PROBIOTICS

For: Gut health = hormone health and better immunity.

ULTIMATE MINIMAL STACK

This one replaces 6–7 other supplements.

Covers: Blood sugar, appetite, insulin regulation, metabolism.

Covers: Digestion, fullness, toxin elimination, blood sugar regulation.

Covers: Muscle metabolism, recovery, repair, protein synthesis.
Covers: Muscle, brain health, energy, longevity.

Covers: Sleep, stress, relaxation, regularity.

Covers: Cortisol control, stress, mood regulation.

Covers: Heart, brain, eye, and immune health, inflammation.

Covers: Mitochondrial energy, fat metabolism, heart health.

Covers: Inflammation, joint support, immunity.

Covers: Gut health, immune strength, nutrient absorption.

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