本文介绍了Life Time公关副总裁Natalie Bushaw在更年期后保持健康和活力的秘诀。她通过力量训练、高蛋白饮食和每日补充10种营养补充剂来维持健康。文章详细介绍了她所使用的补充剂，包括膳食纤维、胶原蛋白、植物蛋白粉、初乳和复合维生素。通过Miora诊所的个性化方案，结合激素替代疗法和生活方式的调整，Bushaw成功改善了身体状况和能量水平，并分享了她认为不可错过的补充剂，为读者提供了关于健康和营养的实用信息。

💪 **力量训练与饮食**：Natalie Bushaw通过每周六次的力量训练和高蛋白饮食来维持健康，这是她保持体能的重要基础。

🌱 **膳食纤维**：Bushaw使用膳食纤维来改善甲状腺功能和肠道健康，并表示这有助于增加饱腹感和规律性。专家指出，膳食纤维补充剂对某些健康问题的人有益，但最佳摄入方式仍为通过饮食。

✨ **胶原蛋白**：Bushaw每天使用两种胶原蛋白补充剂，她声称这改善了她的皮肤和头发状况。研究表明，少量胶原蛋白可以帮助减轻关节疼痛和改善皮肤质地。

🍫 **植物蛋白粉**：由于对乳制品敏感，Bushaw选择植物蛋白粉，并将其添加到日常饮品中。专家认为，对于难以从饮食中获取足够蛋白质的人来说，植物蛋白粉是一个很好的选择。

🥛 **初乳**：Bushaw每天摄入初乳，她认为这有助于改善消化和增强免疫系统。专家指出，初乳富含营养，可能有助于免疫功能，但相关研究有限。

💊 **复合维生素**：Bushaw每天服用复合维生素，她认为这对整体健康至关重要。专家认为，复合维生素是“廉价的健康保险”，尤其对进行高强度运动的人有益。

Natalie Bushaw, 51, reached peak fitness after her perimenopause began in her 40s.Bushaw relies on a combination of strength training, a protein-rich diet, and supplements.She shared the supplements she takes, from vegan protein powder to collagen products.

Natalie Bushaw worked out six times a week and ate a protein-rich diet. Then, her perimenopause began. It felt like no matter what she did, she couldn't lose weight.

"It was always so frustrating to be working out as strategically and consistently as I was, with no significant changes," Bushaw, 51, told Business Insider.

Bushaw saw a doctor and started getting hormone replacement therapy, which increased her muscle mass and reduced her brain fog.

But it wasn't until Bushaw started tweaking her daily diet, routine, and supplements stack that she noticed a big difference in her body and energy levels.

Bushaw, who works as the VP of Life Time's PR team, went to the luxury athletic club's longevity clinic, Miora.

Miora, which costs $599 for a first appointment (and between $89-$149 per month after that, depending on your plan), uses bloodwork to assess each client's hormone levels and metabolic function through biomarkers.

James LaValle, a clinical pharmacist and chief science officer at Miora, and Dr. Greg Pippert, the medical director who's board-certified in integrative medicine, gave Bushaw a menu of advice.

They recommended HRT injections, instead of the topical cream she was taking to treat her Hashimoto's disease, a thyroid condition that can cause weight gain. For cholesterol, Bushaw was prescribed a low-dose GLP-1, and for muscle growth, Pippert suggested peptide therapy, a growth hormone.

Bushaw said she also learned that supplements could improve her biomarkers, offsetting natural changes like muscle loss. She now gets her blood drawn quarterly to help inform which supplements she should take to improve her strength, recovery, and body composition.

Like Life Time CEO Bahram Akradi, who says he takes 45 to 50 supplements a day, Bushaw takes more supplements than the average American — about 10 per day on top of her prescribed medications.

Because Bushaw's is a highly personalized regimen, we'll share a few of her "can't miss" supplements (all from Life Time's supplement line) that help her build muscle and maintain her energy levels.

Fiber

Bushaw said Pippert and a registered dietitian at Miora recommended fiber to help improve her thyroid condition and gut health.

She uses a blend of soluble and insoluble fiber, and said she is "way more regular, and it does help you feel full faster and for longer."

Igor Koturbash, the co-director of the University of Arkansas' Center for Dietary Supplements Research, who is not affiliated with Miora, told BI that fiber supplements can be helpful in some cases, but not all.

There are two main types of fiber supplements: soluble and insoluble. Soluble fiber, when mixed with water, creates a gel-like consistency that can "slow down digestion, so it can decrease your appetite because you still feel full." Insoluble fiber, on the other hand, doesn't dissolve in water and can help add "material" to the stool, aiding with issues like constipation.

Koturbash said the best way for most people to get fiber is through their diet, because they'll consume other minerals as well. However, he said fiber supplements can be helpful for people with a history of health issues like Crohn's disease or IBS who are more sensitive to certain foods.

Collagen

Bushaw uses two collagen supplements: every other day, she drinks a shot of collagen "elixir" (made up of collagen peptides and antioxidants). Some days, she also mixes collagen peptides into her smoothies.

Bushaw said she noticed changes about three months into taking collagen. "I swear I noticed my cellulite decreasing on my thighs and my hair and skin improving a lot," she said.

While there are some studies on the benefits of collagen, Richard Bloomer, the founder of the University of Memphis' Center for Nutraceutical and Dietary Supplement Research, told Business Insider that consumers should be wary of some brands promising huge results. Bloomer, not affiliated with Miora, said that so far, research shows that a small amount of collagen per day, about five to 10 grams, can help reduce joint pain and improve skin texture.

Plant-based protein powder

Bushaw is sensitive to dairy and takes vegan protein powder. She loves Life Time's chocolate flavor, made from pea, chia, and chlorella proteins.

She mixes the powder with water, almond milk, ice, and either a scoop of collagen peptides or half a banana.

Bloomer, who's been using protein powder himself for 30 years, said it's a great option for those who struggle to get their daily recommended protein intake from their diet alone. "The reality is, most people are busy," he said. Meal-replacement shakes are a nice option.

Bloomer said vegan protein powders have gotten a bad rap for the past few years as people "look up to whey and egg as kind of the premier." However, he said some recent studies "do show a good blended plant-based protein could be very effective."

Colostrum

Bushaw has a few scoops a day of colostrum, the first breast milk from a mammal's mammary glands after giving birth. Most commercial colostrum comes from cows, and it's lower in lactose than cow's milk. In humans, colostrum usually looks yellow in the first few days of breastfeeding, which is partly why it's referred to as "liquid gold."

Nutrition researchers have mixed opinions on colostrum as a supplement. Bloomer said colostrum is "very rich in nutrients" and seems to help with immune function, according to some research. However, preliminary research is limited because funding often comes from supplement companies, Koturbash said.

There's also the price to consider, Bloomer said. Depending on how much you take, it can cost anywhere from $3 to $15 a day.

However, fans of colostrum swear by the results. Bushaw said taking it has been a "game changer" in terms of improving her digestion and boosting her immune system. "No colds or otherwise all winter since starting," she said.

A daily multivitamin

Bushaw takes a daily multivitamin intended for morning and nighttime use, though she said she sometimes struggles to take it regularly. Still, she feels it's important for her overall health — and supplement experts agree.

"I think a multivitamin or multi mineral is a really good and cheap insurance policy from a health perspective," Bloomer said, as someone who's been taking multivitamins for years.

He said some people, "especially if they're engaged in very vigorous exercise" like Bushaw, could likely use a few extra nutrients. Cost-wise, multivitamins are usually affordable, too, and the United States Pharmacopeia (USP) label is a good thing to look for when buying them.

"For me, that makes really good sense," he said.