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Perimenopause is a powerful transition, and it’s also when your body needs extra support. As estrogen declines, bone loss accelerates, mood shifts become more common, and fatigue can creep in. That’s where Vitamin D + K2 come in. Vitamin D helps your body absorb calcium, protecting bones, boosting immunity, and supporting mood. Vitamin K2 then directs that calcium into your bones and away from your arteries, protecting heart health while working in synergy with Vitamin D. But here’s the truth: not all supplements are created equal. The right form, dose, and brand matter if you want results you can feel. Quality supplements are essential for strong bones, balanced hormones, and overall vitality during perimenopause and beyond. Think of Vitamin D + K2 as your midlife power duo, laying the foundation for strength, energy, and resilience.
For my trusted, science-backed supplement picks, subscribe through my Linktree: @kellyb.the.np

Vitamin D + K2

Vitamin D + K2 : why you need it

Perimenopause is one of the most misunderstood phases of a woman’s life, yet every woman will go through it.

It’s not just hot flashes. It’s the brain fog, mood swings, weight changes, sleep struggles, and that “something feels off” feeling so many of us dismiss.

The good news? You don’t have to “just deal with it.” With the right support, you can thrive, not just survive, through this season of life. 🌿

💡 This download will walk you through:
✔️ What perimenopause really means
✔️ Common symptoms to look out for
✔️ Why awareness and early action matter
✔️ How to build resilience for the years ahead

🌸 You deserve to feel clear, strong, and empowered. Don’t wait until symptoms get worse, start understanding your body now.

👉 Subscribe through my Linktree for trusted supplement, skin care, and fitness guidance designed specifically for women in perimenopause.
🔗 https://linktr.ee/kellyb.the.np

What is Perimenopause

Perimenopause : What is it

Did you know that as we age, we naturally lose muscle, experience slower recovery, and feel the effects of shifting hormones?
That’s where amino acid supplements come in. 🌿 These building blocks of protein help you:
✔️ Support lean muscle & tissue repair
✔️ Balance hormones & metabolism
✔️ Boost energy, clarity & mood
✔️ Enhance skin, hair & collagen health
This is longevity from the inside out—so you can feel strong, radiant, and resilient in perimenopause and beyond. 🌸
🛒 Shop my trusted amino acid picks directly through my Linktree. I’ve done the research so you don’t have to—curated, clean, and effective.

Don't forget to hit subscribe to stay up to date on the latest recommendations!

Amino Acids : Why you should use them daily

Amino Acids : why you should use them daily

This guide is designed for women navigating perimenopause who want practical, evidence-based tools to feel more balanced and resilient. Inside, you’ll find lifestyle strategies, supplement support, and daily habits that can help reduce stress hormones, improve energy, and restore harmony. Think of it as your quick-start playbook for lowering cortisol naturally and reclaiming your calm.

Cortisol : Proven Methods To Lower Cortisol

Cortisol : proven methods for lowering cortisol

28 days to a healthier and stronger you. An at home with minimal and optional equipment needed designed with the busy moms, working women, and perimenopausal women in mind.  

28 Kickstart Exercise Program

28 Day Kickstart Exercise Program

Transform your daily routine into a fitness boost with a weighted vest!  Wear it while vacuuming, mowing, or folding laundry to smash plateaus and maximize calorie burn. Start with a comfy vest (~10% of your body weight) like the top pick I’ve found
click here for my go to weighted vest : https://tr.ee/5kXNii! 

Top tips to get the most out of your weighted vest

Top tips to get the most out of a weighted vest

This guide is designed to help women understand melasma, a common skin condition often linked to hormones, sun exposure, and perimenopause. Inside, you’ll find triggers to watch for, treatment options, supplement support, and key questions to ask your provider. It’s a practical, confidence-boosting tool to help you feel informed and empowered in your skincare journey.

Melasma : talking points for you and your provider

Melasma : for patients

The guide to help you better understand melasma.  What it is, what triggers it, how to manage it and optimize your patients outcomes. 

Melasma overview for providers

Melasma 101 : Providers

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Wheat Belly (Revised and Expanded Edition): Lose the Wheat, Lose the Weight, and Find Your Path Back to Health

Wheat Belly 30-Minute (Or Less!) Cookbook: 200 Quick and Simple Recipes to Lose the Wheat, Lose the Weight, and Find Your Path Back to Health

Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar--Your Brain's Silent Killers

The Grain Brain Cookbook: More Than 150 Life-Changing Gluten-Free Recipes to Transform Your Health

Eat Rich, Live Long: Use the Power of Low-Carb and Keto for Weight Loss and Great Health

The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet

The 30-Minute Good Energy Cookbook • Quick Recipes for Limitless Energy: 250+ Metabolism-Boosting Meals, 120-Day Meal Plan, and All-Inclusive Food ... Dr. Casey Means' Teachings to Your Table

Good Energy: The Surprising Connection Between Metabolism and Limitless Health

Health Empowerment Books

Metagenics Zinlori 75 - High Potency Zinc Carnosine Complex - Supports Stomach Comfort, Immune, Heart & Antioxidant Health* - Non-GMO, Gluten-Free, Vegan - GMP Certified Facility - 60 Tablets

THORNE - L-Glutamine Powder - Glutamine Powder for GI Health and Immune Function* - 17.8 Oz

Integrative Therapeutics Tri-Magnesium - Supports Cellular Energy & Energy Metabolism* - Magnesium Supplement for Heart & Nerve Health Support* - Dairy-Free & Gluten-Free - 90 Capsules (90 Servings)

Castor Oil 100% Pure Organic Cold Pressed Unrefined Glass Bottle | USDA Certified Organic | Hexane Free Extra Virgin | for Hair Growth Eyebrows Eyelashes Skin and Castor Oil Pack Wrap | 16oz

Organic Turmeric Ginger Tea - AIP diet, Whole 30, Paleo friendly, Golden Tonic Herbal Blend - Ayurvedic rooibos herbs, 100% Organic Gluten-Free

Digestive Tea – Leaky Gut Blend by AutoimmuniTea – Overall Digestive Support, and Stomach Sooth, Made of Organic Marshmallow root and Licorice Root, Cinnamon and Chamomile, IBS AIP Diet – 15 Tea Bags

ProMix Nutrition Debloat Prebiotics and Probiotics Immune Support Supplement for Digestion, Cortisol Health, Gut Cleanse - Mango - 30 Servings (Pack of 30)

Garden of Life Chia Seeds 100% Organic for Smoothies, Pudding - Raw Organics Whole Seed Foods with Omega 3 Superfood, Fiber, Keto Friendly, Non-GMO, Gluten Free - Vegan Egg Substitute, 28 Servings

Gut Optimization and Reset

Magnesium L Threonate, Magtein, Sleep and Cognitive Support – High Absorption – Most Bioavailable Form of Magnesium – 2,000 mg – 120 Capsules

Magnesium Citrate 800mg, 180 Capsules, Digestion & Constipation Support, Vegan Safe, Non-GMO, Double Wood Supplements

THORNE - Magnesium Bisglycinate - Powdered Magnesium Formula - Supports Restful Sleep, Muscle Relaxation, Heart Health & Metabolism* - NSF Certified for Sport - Gluten, Dairy & Soy-Free - 60 Servings

THORNE - Calcium-Magnesium Malate - Gluten-Free Supplement with Magnesium & Calcium Supports Bone Health & Muscle Fatigue* - 240 Capsules

Top Magnesium Supplements

Integrative Therapeutics Pure Omega HP - Fish Oil Supplement for Nutritional Support - Supports Heart Health* - No Fishy Burps - Sustainably Sourced - Gluten & Dairy-Free - 120 Softgels (120 Servings)

Kion Omega - Omega 3 Fatty Acid Supplements - DHA Supplements - Mini Fish Oil Softgels - Omega 3 DHA EPA Fish Oil Pills - Fish Oil 1,000 mg - 30 Servings

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THORNE - Advanced DHA - 650 mg DHA and 200 mg of EPA - Supports Healthy Brain Aging and Nerve Function* - 60 gelcaps

Favorite Omega Supplements

Serum Vitamine C

Barefaced Liquid Gold 1 Fl Oz - 15% Vitamin C Serum with Hyaluronic Acid & Vitamin E for Anti-Aging, and Hydration, Antioxidant Formula, Reduces Dark Spots, Acne & Wrinkles

Skin.Ceuticals Ce Ferulic Serum - Skin Care - Vitamin C - 15% L-Ascorbic Acid 1.5% Ferulec Acid - for Dark Spots Brightness and Reduce the Appearance of Anti Wrinkle 1 FL Oz 30 ml

Favorite Vitamin C Serums

Barefaced Retinal Skin Therapy 30ml - Retinaldehyde & Bakuchiol Serum for Firming, Reducing Fine Lines & Wrinkles, Improving Skin Tone & Texture w/Shea Butter, Jojoba Oil & Argan Oil

Skinbetter Science Intensive AlphaRet Overnight Cream - 50 ml

SkinMedica Retinol Complex 0.25

SkinMedica Age Defense Retinol Complex 0.25 (1 fl. oz.)

SkinMedica Retinol Complex 1.0

Favorite Retinols

Henkelion Weighted Vest Weight Vest for Men Women Kids Weights Included, Body Weight Vests Adjustable for Running, Training Workout, Jogging, Walking

LIFERUN 5lb Steel Adjustable Dumbbell Set of 2, Free Weights Dumbbells Set, Non-Slip and Comfortable Foam Handle, Adjustable Dumbbells Weights Set for Home Gym Office Exercise

Yoga Mat Non Slip, Eco Friendly Fitness Exercise Mat with Carrying Strap,Pro Yoga Mats for Women,Workout Mats for Home, Pilates and Floor Exercises (Matcha Green/Black, Thickness-6mm)

Aozora Cork Yoga Block Sustainable & Eco Friendly 2 Pack and Yoga Strap Set Made of The Finest Natural Cork for Better Support, Balance & Comfort (Lotus, 9 * 6 * 3（2pack）)

APEXUP 10lbs Weighted Vest Men Women, Weight Vest for Women Workout Equipment for Strength Training Running (Black)

YETI Rambler 36 oz Bottle, Vacuum Insulated, Stainless Steel with Chug Cap, Sandstone Pink

Kion Creatine | Fuel Your Performance, Energy & Strength | 30 Servings

Kion Aminos Essential Amino Acids Capsules | The Building Blocks for Muscle Recovery, Reduced Cravings, Better Cognition, Immunity, and More | 30 Servings

Kion Aminos Essential Amino Acids Powder - Amino Acid Nutritional Supplements, Aminos Powder, Essential Amino Energy No Caffeine, EAAs Amino Acids Powder, BCAA EAA - 30 Servings, Mango

CRZ YOGA Butterluxe Womens Square Neck Longline Sports Bra - Workout Crop Tank Tops Padded Yoga Camisole with Built in Pads Black Small

CRZ YOGA Womens Seamless Ribbed Longline High Neck Sports Bra - Racerback Padded Slim Fit Crop Tank Top with Built in Pads Black Medium

CRZ YOGA Women's Naked Feeling Biker Shorts - 4 Inches High Waist Yoga Workout Running Gym Spandex Navy Small

CRZ YOGA Secretsculpt Womens Butterlift High Waist Scrunch Butt Biker Shorts 4 Inches - No Front Seam Workout Gym Booty Dark Grey Camouflage 2 Small

Beyond Yoga Women's Spacedye Keep Pace Biker Jumpsuit, Darkest Night, Black, XS

New Balance Women's 327 Sneaker, Linen/Sea Salt/Olivine, 8

Fitness Essentials

Magnesium L Threonate, Magtein™, Sleep and Cognitive Support – High Absorption – Most Bioavailable Form of Magnesium – 2,000 mg – 120 Capsules

Dr Teal's Epsom Salt Magnesium Soak, Soothe & Sleep with Lavender, 3 lbs

Yogi Tea Relaxation & Stress Relief Variety Pack - 16 Tea Bags per Pack (3 Packs) - Relaxing Tea Sampler - Includes Honey Lavender Stress Relief, Bedtime Tea & Comforting Chamomile

Sleep Essentials

Barefaced Clear Skin Duo - Toning Pads & Toning Pads II - Renew, Resurface and Clear Dull, Dry or Acne-Prone Skin

Barefaced Toning Pads II (60 Count) Exfoliating and Resurfacing Face Pads w/ 5% Glycolic Acid & Salicylic Acid, Helps with Brightening & Cleansing Skin, Clears Pores, Reduces Fine Lines and Wrinkles

Barefaced Brightening Serum 1 Fl Oz Dark Spot Corrector with Kojic Acid, Arbutin, Azelaic Acid & Licorice, Anti-Aging, Hydrating, Fades Hyperpigmentation & Evens Skin Tone, Antioxidant-Powered Formula

SkinBetter AlphaRet Overnight Cream - Anti-Aging, Lines, Wrinkles, Uneven Tone And Texture 0.5 oz 15 ml

Yon-Ka Daily Reparative Moisturizer, Hydra No. 1 Creme - Rich Anti-Aging Skincare with Hyaluronic Acid, Vitamins A, C & E for Dry Skin, Paraben-Free, 50ml

Yon-Ka Vitamin C Face Serum, Anti-Aging Face Serum for Sensitive Skin, High Concentrate to Treat Wrinkles & Uneven Skin Texture, 30ml

Yonka Lotion PS Hydrating Face Toner (Dry & Sensitive Skin) Daily Face Mist to Refresh and Purify with Quintessence Essential Oils, 6.76 oz

Yonka Gel Face Cleanser, Gentle Foaming Face Wash and Makeup Remover, Natural Plant-Based Formula to Cleanse Pores and Balance Skins pH, Acne Prone and Oily Skin, Paraben-Free, 6.8 Fl Oz

SkinMedica Even & Correct Brightening Treatment Pads For Face Exfoliating, 10% Glycolic Acid Pads That Are Retinol-Free, Alcohol-Free and Hydroquinone-Free, 60 Ct

SkinMedica HA5 Hydra Collagen Replenish + Restore Hydrator – Next-Gen HA5 With 2X More Hyaluronic Acid. Enhanced for Instant Hydration & Smoothness to Restore Skin’s Hydration Reservoir, 2 Oz

SkinMedica Essential Defense Mineral Shield SPF 32 Tinted Sunscreen for Face. This Lightweight, Facial Sunscreen is Ideal for Oily and/or Combination Skin, 1.85 Oz

SkinMedica Instant Bright Eye Masks - Under Eye Patches for Puffy Eyes and Dark Circles to Look Youthful and Rested, 6 Ct

SkinMedica AHA/BHA Exfoliating Cleanser - Gently Scrub Away Dead Skin with Exfoliating Face Wash Cleanser, Improving the Appearance of Skin Tone and Texture, 6 Fl Oz

ALASTIN Skincare HydraTint Pro Mineral Sunscreen SPF 36 (3.2 oz) | 2-in-1 Tinted Daily Sunblock | Fragrance-Free, Water Resistant

ALASTIN Skincare Gentle Cleanser Foaming Gel Face Wash (6 oz) | Soothing & Nourishing for Dry Skin | Cleansing Foam Removes Oil, Dirt, & Make-up

Epionce Daily Shield Tinted SPF 50 Sunscreen - Water Resistant Broad Spectrum UV Protection Facial Sunscreen with Titanium Dioxide & Zinc Oxide, For All Skin Types, Dermatologist Skincare

Epionce Lytic Gel Cleanser - Face Wash & Makeup Remover for Combination to Oily & Problem Skin, Oily Skin Facial Cleanser with Willow Bark & Menthol, Dermatologist Skincare

Kitsch Stainless Steel Gua Sha Facial Tools, Lymphatic Drainage Massager for Face, Chin & Jawline Sculpting, Body Guasha Tool for Muscle Tension, Skin Care Gift for Mom Women

Skin Care Basics

On Women's Cloudgo Sneakers, White/Glacier, 8 Medium US

Crocs Brooklyn Slide Black 8 M

LANEIGE Lip Sleeping Mask - Berry

FHI Heat UNbrush Detangling Brush for Pain-Free Brushing on All Wet or Dry Hair Types — Durable DuoFlex Anti-Static Bristles, Lightweight Handle, Vented Hair Brush, Cherry Blossom

Zonlong Weekly Pill Organizer/ Dispensers, 3 Times A Day, 7 Day Large Compartments Travel Pill Container/ Box, Moisture-Proof Medicine Case for Fish Oil Vitamins Pills (Transparent Black)

JBL Tune 770NC - Adaptive Noise Cancelling with Smart Ambient Wireless Over-Ear Headphones, Bluetooth 5.3, Up to 70H Battery Life with Speed Charge, Lightweight, Comfortable & Foldable Design (Black)

Birkenstock Women's Sandal, Brown, 4.5

YETI Rambler 35 oz Straw Mug, Vacuum Insulated, Stainless Steel, Sandstone Pink

Life Essentials

Integrative Therapeutics Berberine - 1000–1500 mg Daily - Berberine HCL Supplement for Metabolic Support* - Gluten-Free & Vegan Supplements for Men & Women - 60 Capsules, 2 Pack

THORNE - Berberine - Dual Action Formula with Phytosome Plus Botanical Extract - Support Heart Health, Immune System, Healthy GI & Cholesterol* - Gluten-Free - 30 Servings

Kion Aminos Essential Amino Acids Supplement - Amino Acid Powder, Amino Energy Powder, Essential Energy Without Caffeine, Essential Amino Acids, BCAA EAA - 30 Servings, Cool Lime

Kion Aminos Essential Amino Acids Powder - Essential Amino Acids Supplement for Muscle Recovery, Essential Amino Energy, EAAs Amino Acids Powder, BCAA EAA, BCAAs Amino Acids - 30 Servings, Watermelon

THORNE - Amino Complex - Clinically-Validated EAA and BCAA Powder for Pre or Post-Workout - Promotes Lean Muscle Mass & Exercise Recovery* - NSF Certified for Sport - 30 Servings - 8.25 Oz - Lemon

THORNE Performance Power Duo - Amino Complex + Creatine Combo for Energy, Lean Muscle, and Endurance - NSF Certified for Sport - 30 to 90 Servings

Integrative Therapeutics Cortisol Manager - Balance Cortisol & Support Relaxation for Restful Sleep* - Includes Ashwagandha & L-Theanine for Confidence with Less Stress* - 30 Tablets (15 Servings)

THORNE - Vitamin D + K2 Liquid with a Metered Dispenser - Vitamins D3 & K2 to Support Healthy Bones & Muscles* - 1 Fl Oz (30 ml) - 600 Servings

THORNE Creatine - Micronized Creatine Monohydrate Powder - Support for Muscles & Cognitive Function* - for Women & Men - Unflavored - NSF Certified for Sport - 5 g per Serving - 180 Servings

THORNE - Hormone Advantage - Estrogen Support & Hormone Balance for Men & Women* - Featuring DIM & Pomegranate Extract - Gluten, Dairy & Soy-Free - 60 Servings

THORNE - Stress Balance - Adrenal Support Supplement with B Vitamins, Vitamin C, Ashwagandha, Ginseng & Zinc* - Gluten, Dairy & Soy-Free - 30 Servings

Liposomal Urolithin A - 60 Capsules (30 Servings)

FEGSY High Density Foam Yoga Block Brick Set of 2 with Yoga Strap for Improve Strength, Aid Balance, and Flexibility (Multicolor)

Manduka eKOLite Yoga Mat 71" - 4mm | Natural Rubber | Eco-Friendly | Soft Textured Surface | Natural Next-to-Skin Feel | 71 x 26 inches | Ebb Marbled Blue

Nugilla Makeup Remover Cloths, 8 Packs Makeup Remover Towels Reusable Face Wash Cloth, Soft Microfiber Face Cloth for Women

THORNE - Meta-Balance - Nutritional Support for Women During Menopause* - Gluten, Dairy & Soy-Free - 30 Servings

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kellyb.the.np

✨ Nurse Practitioner | Empowering health & wellness 🌱 Let's connect!

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