The Core Four: Supplements Worth Your Time (and the Habits That Matter More)

Why Supplements Matter to Me

So this is gross, but I’ve had this stubborn little wart on my finger for like 10 years. I’ve been to the doctor, bought over-the-counter treatments, you name it. I’d get it to vanish, and then—six months, or so later—it was back... like a bad sequel. I Googled to see why this keeps happening and learned that basically, my immune system just wasn’t strong enough to fight it!  That silly little wart became my “a-ha” moment: if my immune system can’t handle that, how am I setting myself up for the bigger stuff?

It hit me hard because not long ago, I was on 17 prescribed medications & immunosuppressants a day for ulcerative colitis and the supplementary infections that come along with it. Add in having a family to raise and the reality of aging parents, and suddenly longevity isn’t a nice-to-have—it’s survival. Today I’m medication free — with more energy, clarity, and strength than I ever thought possible. I'm in my longest UC remission and feeling confident about not sliding backwards. 🙌 And, it’s been over a year since that nagging wart has even tried to show its face again.

Reading Outlive by Peter Attia only lit the fire more. He refers to heart disease, Alzheimer’s, diabetes, and cancer the “Four Horsemen”. There are so many wonderful longevity enthusiasts and educators, and it’s been really cool to learn about how much we can do to start fighting off those horsemen - starting now. 

Supplements as “Insurance”

Supplements were only a part of my turnaround, because let’s be real: nothing beats movement, real food, water, and sleep. Supplements are not the foundation. They’re like extra credit — helpful, sometimes powerful, but never the whole grade.  And, always consult your doctor before switching things up!

➡️ Habits first (food, water, movement, sleep, stress).➡️ Supplements second.

And when it comes to longevity, strength training is the single best investment you can make — for both your body and your brain.

The Core Four (Start Here)

If you do nothing else, these four cover most bases:

• Protein → Muscle, satiety, recovery

• Creatine → Brain + body battery recharge

• Vitamin D3 + K2 → Mood, immunity, bone health

• Magnesium (glycinate or threonate) → Stress, sleep, recovery

From there, you can layer in things based on your goals.

Leveling Up (Add As Needed)

• Omega-3 (EPA/DHA) → Inflammation, joints, cognition

• Collagen Peptides → Skin, bones, tendons

• Vitamin K₂ (MK-7) → Helps D3 do its job safely

• B Vitamins (B3, B12) → Energy + nervous system

• CoQ10 → Cardiovascular + cellular energy

• Turmeric & Ginger → Natural anti-inflammatories

• Zinc (picolinate) → Immune support (short-term during stress/illness)

• MSM → Joints, hair, nails

🌸 Women’s Health (Periods, Perimenopause, and Beyond)

I can’t write a post on supplements without talking about women’s health. So many women I know are quietly struggling with period challenges—heavy cycles, migraines, mood swings—or navigating the wild ride of perimenopause and menopause (hot flashes, night sweats, brain fog, you name it).

You don’t have to just “grin and bear it.” The right habits + supplementation can ease symptoms and make daily life feel a lot more manageable.

Supplements that can help:

• Magnesium (glycinate or threonate) → Supports cramps, sleep, and mood.

• Ginger extract → Shown to reduce menstrual pain and inflammation.

• B Vitamins (especially B6 & B12) → Helpful for energy, PMS mood changes, and hormone metabolism.

• Omega-3s (EPA/DHA) → Anti-inflammatory, reduces cramps, supports mood.

• Turmeric → Eases systemic inflammation during cycles.

• Vitamin D → Low levels are tied to more severe PMS and menopause symptoms.

👉 Women’s health isn’t “just part of aging”—it’s something you can support, strengthen, and smooth out with the right approach.

(👉 We've put together a full supplement guide with all the details and recommended brands — check it out here [link].)

Bonus Longevity Habits (Free + Priceless)

Supplements are great… but here are some of the best “longevity tools” that cost almost nothing:

• 🦷 Floss daily → gum health is tied to heart health

• 💧 Drink 16 oz water on waking → rehydrates, boosts metabolism

• 🍲 End the day with a lighter meal → better digestion and sleep

• 🌞 Get real sun (or crack a window) around 8:30–9am → helps your body release melatonin at night

• 🔥 Sauna or red light (20 min) → supports recovery & circulation

• 🌎 Grounding → barefoot on grass or soil, lowers stress markers

• 🧘 Meditation/reflection → calms the nervous system

• ⏳ Intermittent fasting → gives digestion and metabolism a reset

None of these require a pill, and they’ve been game-changers for my health.

Quick “Cheat Sheet” by Goal

• Energy Boost → B12, CoQ10

• Stronger Bones → D3 + K2 + Collagen

• Sharper Brain → Creatine, Magnesium Threonate, Lion’s Mane

• Joint Care → MSM, Turmeric, Collagen

• Immunity → D3, Zinc, Ginger

How to Fit Them Into Real Life

• Morning stack → D3 + K2 + Omega-3 with breakfast

• Post-workout → Protein + Creatine

• Evening wind-down → Magnesium before bed

• Travel hack → Pre-fill a pill minder or grab daily sleeves

Where to Start (Don’t Panic)

If your supplement shelf looks like chaos, start simple:

1. Pick ONE from the Core Four.

2. Track how you feel for 10–14 days.

3. Add the next layer only if you’ve got the basics down.

Supplements are like habits—they stack better slowly.

Why This Matters

I don’t take these because I’m obsessed with “hacks.” I take them because I want to feel good and be able to get myself up off the floor when I’m older… not having to rely on someone else to take care of me 40 years from now. Supplements aren’t about chasing abs—they’re about investing in longevity, vitality, and a healthier hormone balance.

PS: Brands We Trust

I’ve put together a list of supplement brands with legit third party testing, reasonable pricing and I have personally used . You can check that out here: [Evolve Supplement Cheat Sheet]

And if you’re ready to build habits that last longer than any pill bottle → Evolve is where we put food, water, strength, and stress management FIRST. 💪

👉 Tell me: Which of these are already in your pill minder? Which one do you want to try next?