Optimizing Energy, Recovery, and Longevity: My Supplement and Lifestyle Routine

One of the most common challenges I hear from women in perimenopause is the struggle with energy, muscle recovery, and overall resilience. Fatigue, slower workout recovery, and increased inflammation often set in due to hormonal shifts, declining mitochondrial function, and the body’s increased demand for repair and recovery.

While hormonal changes play a role, the real powerhouse behind energy production and muscle recovery is mitochondrial health. Mitochondria are responsible for generating ATP, the fuel our cells use to function. As we age, mitochondrial function naturally declines, leading to fatigue, muscle soreness, brain fog, and slower repair from exercise.

The good news is that with the right supplementation, strength training, movement, recovery practices, and nutrition, it is possible to support mitochondrial health and optimize energy levels. Below, I’ll share my supplement routine, workout regimen, and recovery practices that help me stay strong, energized, and resilient.

My Approach to Energy and Longevity

In my current routine, I focus on three key areas:

1. Strength and Movement – I strength train four to five days a week, walk most days for 30-60 minutes, and incorporate yoga twice a week to support flexibility, nervous system regulation, and mobility.

2. Recovery and Repair – As part of my integrated recovery plan, I prioritize sleep, red light therapy, sauna, and cold plunges to enhance mitochondrial function, reduce inflammation, and optimize nervous system recovery.

3. Targeted Supplementation – I use science-backed supplements to enhance energy production, protect against oxidative stress, and support nervous system balance.

Each of these elements works together to help me maintain consistent energy, muscle strength, and resilience in perimenopause and beyond.

How I Train and Recover

Strength Training (4 Days a Week)

Strength training is the foundation of muscle retention, metabolic health, and longevity. It helps counteract age-related muscle loss (sarcopenia), supports metabolic function, and improves insulin sensitivity. Since estrogen plays a role in muscle repair and strength, resistance training is critical in perimenopause to maintain muscle integrity and bone density.

To build strength and muscle effectively, it’s important to train at or near failure. This looks different for everyone, but in simple terms, it means lifting a weight that is challenging for you—where the last few reps feel difficult but still allow you to maintain good form.

Incorporating progressive overload is also key to getting stronger over time. This means gradually increasing weight, reps, or intensity to continually challenge your muscles and stimulate growth. Working with a coach or personal trainer can be a great way to ensure you are progressing safely and effectively.

Walking (Most Days, 30-60 Minutes)

Walking is one of the most underrated tools for recovery, fat loss, and metabolic health. Walking at a Zone 1-2 intensity (low-intensity steady-state cardio) is the body’s primary fat-burning zone, making it an excellent option for those looking to optimize body composition.

I personally prefer walking over higher-intensity cardio because:

• It is easy on my joints and sustainable long-term

• It promotes fat oxidation, helping the body use stored fat for fuel

• I can do it whenever I have an extra 10-15 minutes, whether that’s a quick outdoor walk, a treadmill session, or taking movement breaks throughout the day

Unlike high-intensity cardio, which primarily burns glycogen (stored carbohydrates), low-intensity walking allows the body to tap into fat stores for energy while minimizing stress on the body. This makes it an ideal choice for perimenopausal women looking to support metabolic health and recovery without adding excessive cortisol spikes.

Yoga (Twice a Week)

Yoga is a key part of my recovery strategy and the perfect complement to an intense strength training routine. It not only helps balance my nervous system and promote relaxation, but it also:

• Stretches and lengthens muscles after intense workouts

• Relieves fatigue and soreness by improving circulation and reducing muscle tightness

• Increases flexibility and mobility, which supports better movement patterns and reduces the risk of injury

  
  

I incorporate yoga on active recovery days to ensure my muscles get the attention they need without adding excessive strain to my body. Since perimenopause often brings increased stiffness and slower recovery, yoga is a powerful tool for maintaining mobility, reducing stress, and enhancing recovery.

Sleep (7-8 Hours a Night)

Deep, restorative sleep is essential for mitochondrial repair, muscle recovery, and hormone regulation. Poor sleep leads to increased inflammation, slower muscle recovery, and insulin resistance, so I make it a priority to optimize my sleep quality through:

• Consistent bedtimes and wake times

• Using blue light blockers at night

• Supplementing with magnesium glycinate and NeuroCalm (containing GABA and L-theanine) to enhance relaxation

Red Light Therapy (3-4 Days a Week)

Red and near-infrared light therapy help improve mitochondrial energy production, collagen synthesis, and muscle recovery. It is particularly beneficial for reducing inflammation, supporting joint health, and promoting cellular repair.

Sauna and Cold Plunge (Once a Week or More)

Contrast therapy is one of the best ways to boost circulation, enhance mitochondrial function, and promote stress resilience.

• Sauna use increases heat shock proteins, which help protect and repair cells. It also improves detoxification and cardiovascular function.

• Cold plunging stimulates brown fat activation, increases circulation, and supports nervous system resilience.

My Supplement Routine for Energy, Mitochondrial Health, and Recovery

While exercise, sleep, and movement lay the foundation for optimal energy and recovery, I use targeted supplements to support mitochondrial function, combat oxidative stress, and enhance muscle repair.

Morning: Cellular Energy and Mitochondrial Function

• NAD+ Booster (Qualia Life) – Supports ATP production, DNA repair, and mitochondrial health. Helps enhance energy, endurance, and post-workout recovery.

• Urolithin A (Mitopure) – Enhances mitophagy to clear out damaged mitochondria, improving endurance and muscle repair.

• Multivitamin (O.N.E. by Pure Encapsulations) – Provides methylated B vitamins, vitamin K2, and trace minerals to support metabolism, energy, and recovery.

• Probiotics (ProFlora 4R, Sporebiotic, Seed) – Helps maintain gut health, digestion, and immune function to improve nutrient absorption and energy levels.

Afternoon: Cellular Protection and Antioxidant Support

• CoQ10 (Ubiquinol Form) – Supports mitochondrial ATP production and reduces exercise-induced fatigue.

• NAC (N-Acetyl Cysteine) – Acts as a precursor to glutathione, the body’s master antioxidant for reducing oxidative stress and supporting detoxification.

Evening: Recovery and Nervous System Balance

• Magnesium Glycinate – Supports muscle relaxation, nerve function, and deep sleep.

• Vitamin D – Essential for bone health, immune function, and mitochondrial efficiency.

• Fish Oil (EPA/DHA) – Helps reduce inflammation, support brain function, and improve muscle recovery.

• NeuroCalm (GABA & L-Theanine) – Supports nervous system regulation, stress reduction, and deep sleep quality.

Final Thoughts

Mitochondrial function is at the core of energy, longevity, and resilience in perimenopause. By combining:

• Strength training, walking, and yoga to support muscle function and recovery

• Red light therapy, sauna, and cold exposure for mitochondrial efficiency

• A targeted supplement routine to enhance ATP production and combat oxidative stress

  
  

I’m able to sustain energy, improve muscle recovery, and support overall well-being.

For anyone struggling with low energy, slow recovery, or hormonal imbalances, focusing on mitochondrial health and recovery strategies can make a significant difference.

If you have any questions or want to share your own experience with mitochondrial support, I’d love to hear from you. What strategies work best for your energy and recovery?