Thrive in 12 - Week 7 (Jan - Mar 2026) Your Live Qs -Creatine, Omega-3s, LED Lights, Electrolytes & Supplement Brands etc!

Hello ladies!

Thank you for the smart, practical questions you asked in the chat. I love that you want clarity — not trends.

Here are my direct answers to what came up:

💪 Creatine — What brand do I recommend?

You asked specifically for brands, so here you go.

For creatine monohydrate, I recommend:

• Allmax Creatine Monohydrate (available on Amazon)
• LeanFit Creatine Monohydrate (available at Costco)

Both are simple, reputable options. Nothing fancy. No blends. No flavors.

What matters most:
• 100% creatine monohydrate
• Third-party tested
• Tested for heavy metals
• No fillers or proprietary blends

Dose: 3–10g daily
Take it with food or in a shake, add carbs to help with proper absorption, and prevent extra water retention. The timing is not essential- whenever you can stay consistent with it! 😉

🐟 Omega-3 — Should I take it on the same day I eat fatty fish?

This was a great clarification question.

If you eat a solid serving of fatty fish (salmon, sardines, mackerel) that day, you generally do not need to take your omega-3 supplement that same day.

You can skip it or reduce your dose.

We’re looking at overall weekly intake — not stacking unnecessarily.

If supplementing, quality matters. Look for:

• EPA + DHA clearly listed
• Third-party tested
• Tested for contaminants (especially mercury and heavy metals)
• Fresh product (no strong fishy smell)

Whole food first. Supplement when intake is inconsistent.

💧 Electrolytes — Especially after bariatric surgery?

Electrolytes can be helpful if hydration is challenging, intake is low, or absorption is altered (as in bariatric surgery).

Look for:
• Sodium
• Potassium
• Magnesium
• No added sugar
• No artificial dyes

We are not using sugary sports drinks.

And this is absolutely something to review with your sanoMidlife clinical team — especially post-surgery — so dosing and timing are appropriate for you.

🏷 What to Look for on Supplement Labels

This is very important, so here’s your checklist.

When buying any supplement (protein powder, creatine, omega-3, magnesium, etc.), look for:

• “Third-party tested”
• NSF / USP / Informed Choice certification logos
• Heavy metal tested
• No proprietary blends
• Clear dosing listed
• Transparent ingredient list

For general vitamins, I personally use Webber Naturals or Jamieson (for vitamin D, or B complex, for example). Those are reputable providers with solid quality control. There are other strong brands out there, like Sisu — but the standards above are what matter most.

Important clarification:

In Canada and the U.S., supplements are regulated differently from medications. So what we’re looking for is third-party testing and contaminant screening — not flashy marketing claims.

If a product promises hormone “balancing” in 7 days… walk away.

🌞 LED Lights & Mood

We talked about serotonin and light exposure.

Natural daylight is still the gold standard for circadian rhythm and mood regulation. Morning sunlight supports:

• Cortisol rhythm
• Serotonin production
• Better sleep that night

Indoor LED lighting does not replace natural sunlight — but it may help some people feel more alert.

When it comes to mood improvement, some of the effect can be placebo — and that’s okay. If it helps and it’s safe, there’s no harm.

Specialized light therapy lamps (designed for seasonal mood support) can be helpful in darker months, and many people report feeling better when using them.

But regular household LED lighting does not have the same therapeutic effect.

🔁 And Back to the Foundation

Remember what we talked about in the presentation:

Energy metabolism is a conversation between your brain, hormones, and cells.

Supplements are tools.

But your biggest levers remain:

• Sleep hygiene
• Morning/daytime light + time outside
• Whole food, balanced nutrition + protein intake
• Daily movement
• Strength training
• Stress recovery

We optimize those first.

Then we use targeted support wisely — with confidence and an evidence-first approach.

If you’re considering adding something new, please run it by your sanoMidlife health coach and clinical team. Our holistic, integrated support is here for you.

You’re asking thoughtful, important questions — keep them coming.

That’s how real metabolic resilience is built.

Next week, we dive into Overcoming Plateaus & Emotional Resilience — which connects directly to everything we’re building: thriving through challenges and growing into your full potential.

So proud of how you’re approaching this season — and doing it together. 💛

Coach Sasha