Public protocols

7 of Iowa Peak Wellness's general recommendations, available to anyone who visits this store.

Sleep Pack- Adanced Plan
2 more items in Sleep Pack- Adanced Plan
1. Magnesium Glycinate — Magnesium is involved in over 300 processes in the body and most women are deficient without knowing it. For sleep specifically it calms the nervous system, relaxes muscles, and supports your body's natural melatonin production. It also helps with the anxiety and restlessness that keeps so many perimenopausal women awake at night. Take 30-60 minutes before bed. 2. L-Theanine —  A naturally occurring amino acid found in green tea that promotes relaxation without making you feel sedated or groggy. If you're someone who hits the pillow exhausted but your brain won't stop running through your to-do list — this is for you. It increases alpha brain waves, which is essentially your brain's "calm and focused" state. Non-habit forming and very well tolerated. Take 30-60 minutes before bed. 3. Melatonin — Here's something most people don't know — melatonin naturally declines as we age, and most over the counter melatonin doses are way too high. That 5-10mg gummy you've been taking is likely why you wake up groggy. Lower doses of 0.5-1mg are actually more physiologically appropriate and work better for most women. It signals your brain that it's time to sleep without overriding your body's own system. Take 30 minutes before bed in a dark environment. 4. Phosphatidylserine —  This is the one most people haven't heard of — and it's one of my favorites for this age group. Phosphatidylserine directly lowers evening cortisol levels. Cortisol is your stress hormone and it's supposed to be low at night — but in perimenopausal women it's often still elevated, which is exactly why you feel wired but exhausted and can't wind down. This supplement targets that specific pattern directly. Take with dinner or 1-2 hours before bed. 5. Ashwagandha An adaptogen that helps your body better regulate its stress response over time. Think of it as retraining your nervous system to stop being in constant fight-or-flight mode. It lowers cortisol, supports thyroid function, and has been specifically studied in perimenopausal women for sleep and symptom relief. Take at bedtime.
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Perimenopause Support Starter Pack
1. Magnesium Glycinate Magnesium is involved in over 300 processes in the body and most women are deficient without knowing it. Supports sleep, mood, anxiety, hormone regulation, and muscle relaxation. One of the most impactful foundational supplements for perimenopause. 2. Stress B-Complex — Once daily with food (morning) B vitamins are your body's energy currency — they convert food into usable cellular energy and support your brain, nervous system, and hormone metabolism. During perimenopause B vitamins get depleted faster because your body is under more hormonal and physical stress. Thorne's Stress B-Complex uses active methylated forms that your body can absorb and use immediately — unlike cheap synthetic versions. Take in the morning as B vitamins are energizing.
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Perimenopause Support- Advanced Pack
2 more items in Perimenopause Support- Advanced Pack
1. Magnesium Glycinate Magnesium is involved in over 300 processes in the body and most women are deficient without knowing it. Supports sleep, mood, anxiety, hormone regulation, and muscle relaxation. One of the most impactful foundational supplements for perimenopause. 2. Vitamin D3 + K2 — Once daily with food Vitamin D is actually a hormone precursor — not just a vitamin — which makes it especially critical during perimenopause when your hormones are already fluctuating. Deficiency is extremely common and directly impacts energy, mood, bone health, and hormone balance. K2 ensures calcium goes to your bones where it belongs and not your arteries. I specifically chose Vital Nutrients for this because of their rigorous quality standards and bioavailable forms. 3. Stress B-Complex — Once daily with food (morning) B vitamins are your body's energy currency — they convert food into usable cellular energy and support your brain, nervous system, and hormone metabolism. During perimenopause B vitamins get depleted faster because your body is under more hormonal and physical stress. Thorne's Stress B-Complex uses active methylated forms that your body can absorb and use immediately — unlike cheap synthetic versions. Take in the morning as B vitamins are energizing. 4. Vitamin B12 — Thorne Methylcobalamin — Once daily with food (morning) My personal favorite vitamin. B12 is essential for energy, brain function, nerve health, and mood. Low B12 is incredibly common in this age group and one of the first things I look at when a patient comes to me exhausted and foggy. The best part? It's water soluble — your body takes exactly what it needs and literally pees out the rest. Can't overdose on it. Thorne uses methylcobalamin — the active form that absorbs far better than standard cyanocobalamin. 5. Omega-3 with CoQ10 — Thorne — Twice daily with food Two powerhouse supplements combined in one. Omega-3 reduces inflammation, supports brain health, heart health, and mood — all of which take a hit during perimenopause. CoQ10 powers your mitochondria — your cells' energy generators — and declines naturally with age. I love combining these because CoQ10 is fat soluble meaning it absorbs significantly better alongside healthy fats like Omega-3. One product doing double duty for your heart, brain, and cellular energy. Take twice daily with food for optimal absorption.
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Energy Support - Starter Pack
1. Vitamin D3 + K2 — Vitamin D deficiency is extremely common and one of the most overlooked energy drains. Most women are deficient without knowing it. D3 supports energy, mood, immune function, and hormone health. K2 is added to make sure calcium goes to your bones where it belongs — not your arteries. Get your levels checked before starting. 2. Methylated B-Complex — 1 capsule daily with food (morning)  B vitamins convert food into usable cellular energy. Most cheap versions use synthetic forms your body can't absorb efficiently — especially if you have the MTHFR gene variant, which up to 60% of women have. The methylated form bypasses that entirely. You'll notice better energy, mental clarity, and mood stability.
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Energy Support- Adanced Plan
2 more items in Energy Support- Adanced Plan
1. Methylated B-Complex — 1 capsule daily with food (morning)  B vitamins convert food into usable cellular energy. Most cheap versions use synthetic forms your body can't absorb efficiently — especially if you have the MTHFR gene variant, which up to 60% of women have. The methylated form bypasses that entirely. You'll notice better energy, mental clarity, and mood stability. 2. Vitamin D3 + K2 — Vitamin D deficiency is extremely common and one of the most overlooked energy drains. Most women are deficient without knowing it. D3 supports energy, mood, immune function, and hormone health. K2 is added to make sure calcium goes to your bones where it belongs — not your arteries. Get your levels checked before starting. 3. Magnesium Glycinate —  Involved in over 300 processes in the body including energy production, stress regulation, and sleep. Most women are deficient. Poor sleep = poor energy — so fixing this at night pays dividends all day long. 4. CoQ10 Ubiquinol — This is what actually powers your mitochondria — your cells' energy generators. CoQ10 declines naturally with age, and if you're on a statin it depletes even faster. Ubiquinol is the active form that absorbs significantly better than standard CoQ10. Think of it as putting premium fuel in the tank. 5. B12 (Methylcobalamin) — daily with food (morning)  This is my personal favorite vitamin. B12 is essential for energy production, brain function, and keeping your nervous system healthy. Low B12 is incredibly common in this age group. The best part? It's water soluble — meaning your body takes exactly what it needs and flushes the rest out. You literally cannot overdose on it.
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Sleep pack- Starter Plan
1. Magnesium Glycinate — Magnesium is involved in over 300 processes in the body and most women are deficient without knowing it. For sleep specifically it calms the nervous system, relaxes muscles, and supports your body's natural melatonin production. It also helps with the anxiety and restlessness that keeps so many perimenopausal women awake at night. Take 30-60 minutes before bed. 2. L-Theanine —  A naturally occurring amino acid found in green tea that promotes relaxation without making you feel sedated or groggy. If you're someone who hits the pillow exhausted but your brain won't stop running through your to-do list — this is for you. It increases alpha brain waves, which is essentially your brain's "calm and focused" state. Non-habit forming and very well tolerated. Take 30-60 minutes before bed.
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Weight loss support
10 more items in Weight loss support
1. Berberine — Think of this as nature's metformin. Berberine activates your body's master metabolic switch which improves how your cells respond to insulin, lowers blood sugar, and directly supports fat loss. 2. Green Tea Extract — daily with food  A natural and gentle metabolic booster. Green tea extract contains EGCG — a compound that increases fat oxidation, boosts metabolism, and helps your body burn more calories at rest. It also reduces inflammation and supports cardiovascular health. Think of it as your natural energy and fat burning boost without the jitters of stimulants. 3. L-Carnitine — daily with food  Your body's fat shuttle. L-Carnitine transports fatty acids directly into your mitochondria to be burned as fuel. Without enough of it fat just sits there. It declines naturally with age which is one of the main reasons losing weight gets harder as we get older. Also supports energy and muscle recovery so you feel good while you're losing weight. 4. CLA — daily with meals  CLA targets body fat while actively preserving lean muscle mass. Less muscle means slower metabolism means harder weight loss. CLA helps protect against that cycle. Works beautifully alongside L-Carnitine as a fat burning duo. 5. Chromium Picolinate — daily with food  If you battle carb cravings and sugar cravings this one is for you. Chromium improves insulin sensitivity and helps your body use glucose more efficiently — which means fewer energy crashes, fewer cravings, and less fat storage. Works alongside Berberine to tackle blood sugar from two different angles. 6. Collagen Protein — daily  I've included a variety of collagen and protein options in my Fullscript store so you can find what works best for you — whether that's a flavorless powder you add to your coffee, a flavored shake, or capsules. Protein is non negotiable for weight loss — it keeps you full, preserves muscle mass, and supports your metabolism. Collagen also supports skin elasticity and joint health which both take a hit during weight loss and perimenopause. 7. B12 Methylcobalamin — daily with food in the morning  My personal favorite vitamin. Without energy you simply cannot sustain the habits that drive weight loss. B12 fuels your metabolism, supports fat and carbohydrate breakdown, and keeps your brain sharp and motivated. Water soluble — your body takes what it needs and pees out the rest. Can't overdose on it.
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