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Public protocols

Recommendations from Amy Stevens, available to anyone who visits this store.

  • Busy Mom Energy & Stress

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    For the seasons when you're running on empty. This protocol supports steady energy and a healthy stress response.• Thorne Stress B-Complex: 1 capsule daily with breakfast. Active B vitamins for energy production.• Pure Encapsulations Ashwagandha: 1 capsule daily with or between meals. An adaptogen that supports a calm, balanced stress response.• Thorne Magnesium Bisglycinate: 1 packet mixed in water, ideally in the evening. Supports relaxation and sleep.Pair it with the basics: protein at breakfast, morning daylight, and as much sleep as your season allows.Not for use during pregnancy or breastfeeding. Please check with your healthcare provider first if you take thyroid, blood pressure, blood sugar, or sedating medications, or have an autoimmune condition.

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  • Sleep Support

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    For tired-but-wired nights when your body is done but your brain isn't. This gentle, melatonin-free protocol supports relaxation and restful sleep.• Thorne Magnesium Bisglycinate: 1 packet mixed in water in the evening. Supports muscle relaxation and a calm nervous system.• Thorne Glycine: 2 capsules about 30 to 60 minutes before bed. An amino acid that supports sleep quality.• Integrative Therapeutics L-Theanine: 2 capsules in the evening. Supports a calm, relaxed state without grogginess.Pair it with a simple wind-down: dim lights, screens away 30 minutes before bed, and a cool, dark room.Please check with your healthcare provider before starting if you are pregnant or breastfeeding, take blood pressure or sedating medications, or have a medical condition.

  • Runner & Active Recovery

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    For runners and active mamas who want to train hard and recover well. This protocol supports muscle recovery, hydration, and strength.• Thorne Whey Protein Isolate (Vanilla, NSF Certified): 1 scoop daily, ideally after training. Easy protein for muscle repair.• Thorne Creatine: 1 scoop (5 g) daily in water or your shake. Supports strength, power, and recovery.• Jigsaw Electrolyte Supreme: 1 scoop in water on training days, long runs, and heavy sweat days. Sugar-free hydration.• Thorne Super EPA (NSF Certified): 1 gelcap twice daily with meals. Omega-3s to support recovery and joint comfort.Food first: aim for protein at every meal and carbs around your runs.Please check with your healthcare provider before starting if you are pregnant or breastfeeding, take blood thinners, or have kidney or heart concerns.

  • Gut Health Reset

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    A gentle, food-first reset for bloating, irregularity, and that "my gut just feels off" feeling. This protocol supports healthy digestion and a balanced gut microbiome.• Klaire Labs Ther-Biotic Complete: 1 capsule daily. A multi-strain probiotic for digestive support.• Pure Encapsulations Digestive Enzymes Ultra: 1 capsule with meals. Supports breaking down protein, fats, and carbs.• Tomorrow's Nutrition SunFiber: 1 scoop daily in water or a smoothie. A gentle prebiotic fiber. Start with half a scoop and build up.• Thorne L-Glutamine Powder: 1 scoop daily in 8 oz of water. An amino acid that supports the gut lining.Pair it with more plants, slower meals, and plenty of water.Please check with your healthcare provider before starting if you are pregnant or breastfeeding, take medications, or have ongoing digestive symptoms, which deserve a proper workup.

  • Kids & Family Basics

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    Simple, kid-friendly basics for busy families: a low-sugar multivitamin, omega-3s, vitamin D and a probiotic to support growing bodies, brains and tummies.• Nordic Naturals Zero Sugar Kids Multivitamin Gummies: a daily multivitamin without added sugar.• Nordic Naturals Children's DHA (Strawberry): omega-3s to support brain and eye development.• Nordic Naturals Vitamin D3 Gummies Kids: vitamin D for bones and immune support.• Klaire Labs Ther-Biotic Kids: a chewable probiotic for digestive support, taken 30 to 60 minutes after a meal.Dosing for kids depends on age. The amounts listed are each label's standard serving, so please check the label for your child's age and ask your pediatrician before starting. The multivitamin already contains vitamin D, so ask your pediatrician whether the extra D3 is right for your child.Food first: these fill gaps, they don't replace a colorful plate.

  • Prenatal & Postpartum Support

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    Support for before, during and after baby. These basics help cover the nutrients that matter most in pregnancy and postpartum, alongside the prenatal care plan from your provider.• Thorne Basic Prenatal: 3 capsules daily with food. A prenatal multivitamin with active folate.• Nordic Naturals Prenatal DHA: 2 softgels daily with a meal. Omega-3s to support baby's brain and eye development and mom's mood.• Pure Encapsulations Choline: 1 capsule daily. Choline is important for baby's brain development, and most prenatals, including this one, contain only part of what you need.• Thorne Women's Daily Probiotic: 1 capsule daily. Digestive and vaginal health support.Postpartum: keep taking your prenatal and DHA while breastfeeding, or as your provider recommends.Please review this plan with your OB, midwife or healthcare provider before starting, especially if you take medications or have a medical condition.

  • Fitness & Performance

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    For active women who lift, train and want to recover well. This protocol supports strength, muscle recovery and hydration.• Thorne Creatine: 1 scoop (5 g) daily in water or your shake. Supports strength, power and recovery.• Thorne Whey Protein Isolate (Vanilla, NSF Certified): 1 scoop daily, ideally after training. Easy protein for muscle repair.• Thorne Daily Electrolytes: 1 packet in water on training days and hot, sweaty days.• Thorne Magnesium Bisglycinate: 1 packet in water in the evening. Supports muscle relaxation and sleep.• Thorne Super EPA (NSF Certified): 1 gelcap twice daily with meals. Omega-3s to support recovery and joint comfort.Food first: protein at every meal, carbs around your workouts, and plenty of sleep.Please check with your healthcare provider before starting if you are pregnant or breastfeeding, take blood thinners, or have kidney or heart concerns.

  • Protein Made Easy

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    Easy protein for busy days, so hitting your protein goal doesn't depend on having time to cook. Most women do best with protein at every meal.Pick ONE protein powder:• Thorne Whey Protein Isolate (Vanilla, NSF Certified): 1 scoop (25 g protein) in a shake or oatmeal.• Thorne Plant Protein (Vanilla): 1 scoop. A dairy-free option made from pea, rice and chia protein.Add as needed:• Vital Proteins Collagen Peptides: 2 tablespoons (10 g collagen) stirred into coffee or a smoothie. Collagen is a great add-on but not a complete protein, so it doesn't replace your shake or meals.• Metagenics Ultra Protein Bar: 1 bar for the car line, gym bag or a busy afternoon.Food first: eggs, Greek yogurt, meat, fish and beans are still the foundation. If you have kidney disease or a milk allergy, check with your healthcare provider before starting.

  • Core Daily

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    The Everyday Foundations Protocol Most of us are doing our best with real food, but busy schedules, stress, poor sleep and modern soil make it hard to cover every nutrient gap from food alone. This protocol is the foundation I’d recommend to almost any adult: a short list of high-quality, third-party-tested basics that support energy, mood, sleep, recovery and overall wellness. The core (daily): Multivitamin: Thorne Basic Nutrients 2/Day, a broad-spectrum multivitamin with active forms of folate and B12 and easy-to-absorb minerals. Omega-3: Pure Encapsulations O.N.E. Omega, a concentrated fish oil for heart, brain and mood support. Magnesium: Thorne Magnesium Bisglycinate, a gentle, well-absorbed form. It makes a great evening drink to support relaxation and sleep. Vitamin D3 + K: Designs for Health Emulsi-D3 Synergy, a liquid D3 paired with vitamin K for immune and bone support. Add-ons (for active, on-the-go lives): Creatine: Thorne Creatine, for strength, muscle and recovery. It isn’t just for athletes. Electrolytes: Designs for Health Electrolyte Synergy for everyday hydration, or Jigsaw Electrolyte Supreme for workouts and heavy sweat days. Both are sugar-free. Probiotic: Klaire Labs Ther-Biotic Complete, a multi-strain probiotic for digestive support. Start with the core four and add the extras that fit your life. Supplements support a healthy lifestyle; they don’t replace one. Real food comes first. Please talk with your healthcare provider before starting any new supplement, especially if you are pregnant or nursing, take medications (including blood thinners), or have a medical condition. I recommend testing your vitamin D level before long-term use. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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