The Core Four Supplements for Perimenopause: your real longevity plan

I’ll never forget the first time I realized my routine was my home.

I was 20 years old, living in a new country for the third time in two years. Everything around me felt unfamiliar. But every morning, the routine I created brought me back to myself: a short run that helped me explore new streets, the grounding weight of a barbell in my hands, the simple joy of a nourishing healthy meal from a local market.

What kept me anchored wasn’t just the habits themselves, but the discipline behind them. Choosing to show up for my health, day after day, became the way I showed myself respect and created boundaries.

These weren’t just habits. They were anchors, the small, disciplined acts that kept me steady when life felt uncertain.

And for years, that same discipline guided me into a much deeper journey. After struggling with fibroids, painful periods, adult acne and round after round of disappointing doctor visits 😣🩸, I realized I had to take matters into my own hands.

I studied, earned two certifications in menstrual cycle coaching and women’s hormonal health, trialed my own protocols, and kept up to date with everything I could find on longevity and biohacking. Through trial and error, I found what actually worked. And little by little, I not only healed, I fell in love with building a lifestyle that truly supports women’s health. That’s also what I now get to do with my clients, save them years of frustration and help them build a hormone-supportive lifestyle, so they can wake up with steady energy, self-trust, and a life they feel proud to live.

Now, in my 30s, I see this principle as the ultimate key to another transition: perimenopause.

This phase can begin in your mid-30s, long before menopause itself. Symptoms like brain fog, stubborn weight gain, or energy dips can leave you feeling unsteady and anxious. But what if these weren’t signs of decline, but an invitation?

An invitation to build a hormone-supportive lifestyle and a body that feels like home for decades to come.

The Core Four: Your Essential Hormone Toolkit

Think of your body as a well-loved home 🥰 Just like a home needs a strong foundation and consistent care, your body needs a few key nutrients to keep everything running smoothly. These are the four I call “non-negotiables”:

Magnesium (specifically magnesium bisglycinate)

Your nervous system’s best friend. Involved in over 300 processes, it supports hormone balance, better sleep, calmer moods, and stronger bones as estrogen begins to decline. If restless nights or anxiety spikes sound familiar, magnesium bisglycinate is often the missing link. This was the first supplement that made me think "Oh wow, I actually feel different".

Omega-3 Fatty Acids

The healthy fats that keep your brain sharp and your mood steady. They calm inflammation, protect your heart, and are like lubrication for your cells. If PMS feels like an emotional rollercoaster, omega-3s help smooth the ride.

B Vitamins (especially B6, B9, and B12)

Your energy-makers. They help your body turn food into fuel, keep your brain clear, and your stress response steady. Low in B’s? You’ll likely feel it as mid-afternoon crashes, mood dips, or “foggy mornings.”

Vitamin D3 + K2

The sunshine combo. Vitamin D helps with bone strength, blood sugar balance, and immunity. K2 makes sure the calcium goes into your bones, not soft tissues. If your energy feels flat and your bones ache more than they used to, this duo deserves your attention.

Of course, supplements are never one-size-fits-all. What works beautifully for one woman can miss the mark for another, depending on stress, cycle stage, or health history. That’s where personalized support can make all the difference.

Beyond the Bottle: Lifestyle as the Ultimate Biohack

Supplements are powerful, but they’re not the whole story. The real magic is when you pair them with daily practices that truly support your hormones 😎 

This is where longevity is built.

Move for Longevity, Not to Burn Calories

Strength training is your strongest future self’s secret weapon. Squats, deadlifts, presses, these foundational lifts build muscle, protect bone density, and keep your metabolism strong. Even two sessions a week is like putting “health savings” in the bank for your 50s, 60s, and beyond.

Mindset is Hormonal Medicine

For me, discipline wasn’t just about the gym or food, it became the way I talked to myself. Cognitive neuroscientist Dr. Caroline Leaf calls perimenopause a “brain-based event” as much as a hormonal one. After 35, stress hits harder, not just emotionally, but physiologically. Here’s the shift: when stress shows up, tell yourself, “This is my body practicing resilience.” That mindset alone can lower cortisol and boost immune function.

At the end of the day, most women know what they should be doing, but turning it into a sustainable routine that actually fits your life is where coaching can bridge the gap.

A Question for You

Let’s play for a moment: if your future self, the one who feels energised, grounded, and powerful in her 50s and 60s, was sitting across from you right now… 🪄

What would she thank you for starting today? Magnesium? More protein? Lifting weights? Saying no to late-night scrolling?

No overthinking here .... usually your intuition knows right away!!

Your Perimenopause Longevity Starter Kit

Want a simple way to begin? Try these 3 steps this week:

1. Morning Fuel Start your day with a protein-rich breakfast and your Omega-3s + B vitamins. You’ll feel steady energy instead of spikes and crashes.
   

2. Evening Wind-Down Dim screens an hour before bed and take magnesium. This combo tells your body, “It’s safe to rest.”
   

3. Lift with Purpose Add one strength session. Just 30 minutes, with a weight that challenges you, builds the foundation your body will thank you for.

A quick note: Always check with a qualified healthcare provider before starting new supplements, fasting protocols, or big lifestyle shifts.

The Reframe

Perimenopause isn’t a decline. It’s an invitation, to build strength, clarity, and confidence that carries you forward.

Supplements aren’t band-aids, they’re tools. And when paired with intentional daily choices and a healthy lifestyle they help your body thrive for years to come.

This isn’t the end of your story. It’s the beginning of your next chapter, one where your hormones, your health, and your discipline finally work with you, not against you. And if you don’t want to navigate that next chapter alone, know that’s why I do this work, to help ambitious women like you step into this new stages of life feeling informed, supported, and strong.

With so much love,

Ruby