🙌 Happy Friday!
Today is the first day of Spring, 🌸 a time when nature is busy clearing out the old to make room for the new.
In this week’s special edition, we’re using the ‘fresh start’ energy of spring to declutter your supplement drawer and explore seven practices to reduce anxiety, improve relationships, and support your nervous system.
Quick Poll
What’s your supplement drawer situation right now? 💊
Spotlight
🧹 Spring clean your supplement drawer
Is it time to refresh your stack? Here’s how to simplify your shelf, plus four supplements to consider for healthy aging and three to rethink.
If you're ready to give your supplement stack a refresh, how do you decide which ones to keep, remove, or add for long-term health?
Here’s a simple four-step process without losing sight of your long-term health goals.
Step 1: Audit your stack
Ask yourself these key questions:
Is it evidence‑backed? (chose supplements that show benefits in rigorous meta-analyses.
Is it safe? Third-party platforms like Consumerlab can help assess purity and value.
Do I notice benefits? Do you have lab results to support its use? Did your doctor recommend it?
Could I get this from food instead? A balanced diet usually provides enough vitamin C and vitamin A, for instance.
Step 2: Keep the longevity‑proven core
Keep supplements that have consistent research behind healthy aging, cognition, and a lower risk of age‑related decline. Here are a few proven supplements:
Omega‑3 fatty acids: Supports the brain, heart, and skin; in one study, every 1% rise in blood omega‑3s is linked to a 20% lower risk of early death. (Dose: 250–500 mg EPA+DHA daily)
Creatine: Boosts strength, muscle, and may support a resilient brain as we age. (Dose: 3–5 g per day)
Magnesium: May help reduce “inflammaging” and support sleep and DNA repair, and may mimic the benefits of calorie restriction. (Dose: 320 mg for women, 420 mg for men)
Spermidine: Derived from wheat germ, it can activate autophagy—our cells’ recycling process—and may help clear toxic plaques in preclinical models linked to dementia. (Dose: 0.9–3.3 mg daily)
Step 3: Reconsider over‑hyped/under-studied supplements
For example:
Melatonin: Recent data show that long‑term use has been linked to increase cardiovascular risk.
Green powders: They’re often pricey and lack the fiber and living nutrients in vegetables.
Resveratrol: It’s a promising anti-inflammatory, but it has mixed reviews in clinical trials and overall shows limited benefits in humans.
Step 4: Rebuild with a food-first mindset
Supplements fill in nutritional gaps, but they should not replace your diet. 🥗 Long-term studies on diet continue to emphasize fermented foods, fiber, and polyphenol‑rich plants, which reduce inflammation, support gut health, and contribute to a longer health span.
Final sweep: Your supplement shelf—like a closet or kitchen cabinet—needs a seasonal refresh. What’s most important is that you only keep what fits your health goals.
Tickets are selling fast
Join us April 17-18, 2026, in San Francisco, CA, at The Livelong Women’s Health Summit ™. It features 70 experts, 2,000 women, life-changing conversations, and approachable strategies to live longer. Spots are limited. Get your ticket now
Menopause specialist Dr. Mary Claire Haver will be speaking at the Summit. She recently joined us for an exclusive interview with our Circle community to discuss the biggest drivers of healthy aging, hormone replacement therapy, and navigating midlife with more control. Listen now
Wellness watch
Spring clean your mind
Seven practical ways to apply spring cleaning to your mental well-being.
Every season is a new beginning, but none is more symbolic than spring.
As nature sheds the old to make way for new growth, humans have always followed nature’s rhythm. Spring Cleaning 🧽 is one of our most enduring rituals this time of year, but it doesn’t have to be exclusive to the home.
Spring provides an opportunity to clear mental clutter, release worn-out habits, and refresh our emotional lives, calming the nervous system, improving health, and supporting healthier aging.
In that spirit, here are seven ways to give a spring reset to your mental well-being:
😄 Focus on the good in humanity: Charities received $592 billion in 2024, and cancer survival rates are at an all-time high. This is just as real as the bad news. A positive worldview promotes gratitude and may be associated with slower biological aging and reduced disease risk. Negativity and cynicism do the opposite.
📕 Let go of one story you've outgrown: Cognitive rigidity describes holding onto fixed self-narratives, and it’s linked to faster cognitive decline. "I'm bad with money." "I'm not a morning person." What’s one identity you’re ready to release? Exercise: Try the ‘Name the Story’ technique to rewrite an unhealthy narrative.
🎨 Create something: Higher creativity is tied to longer life and better brain aging. Engaging in creative activities triggers dopamine, improves memory and focus, and increases neuroplasticity, which is linked to lower Alzheimer’s risk. This spring, pick one project — a painting, a garden, even a trip to the museum — for newer, stronger neural pathways.
🚫 Break an automatic habit: Neuroscience shows that swapping a small, unhelpful automatic behavior, like stress-based snacking, with a healthier habit or goal can weaken the old “cue–routine–reward” loop. Over time, this can support long-term health in your brain and body.
🤝 Do a relationship audit: Relationship quality may be one of the single strongest predictors of healthy aging, according to Harvard's famous 85-year study. Toxic relationships increase inflammation linked to accelerated cellular aging, while healthy ones lower the risk of heart disease, dementia, and influence hormone health.
Exercise: Write down three people who consistently make you feel connected. Consciously try to invest more time with them.
→ If you are looking for meaningful connections…
We want to invite all of our women readers to join our CIRCLE Community, a safe and open space to dive deep into all things women’s health. Whether it’s getting insights on your supplement stack or attending livestreams with longevity experts, it’s a way to meet new people, explore different health topics, and become more educated.
🧳 Go somewhere new: Travel benefits your emotional health by breaking your everyday routine and exposing you to new environments, people, and experiences. This builds resilience, reduces chronic stress and inflammation, fuels new relationships, and creates new neural pathways that support cognitive health.
📦 Declutter your space: Cleaning and decluttering can support a sense of agency and control over your environment, which may reduce anxiety and depression and boost mood. Cleaning also improves air quality, which can alleviate allergy symptoms and increase productivity, which may lower the risk of mental disorders.
Livelong Updates
VENDORS
Get your message to intelligent, engaged attendees at the Livelong Women’s Health Summit. See the media kit
AMBASSADORS
Advocate for women’s wellness. Join our ambassador program, and get additional benefits if you attend the Livelong Summit. Discover opportunities
NEW AT LIVELONG
Our new AI platform offers personalized health insights based on hundreds of science-backed articles, studies, and podcasts. Ask my first question.
Poll response
Last week, we talked about a new drug that acts like a supercharged NAD+-booster, which fundamentally reverses Alzheimer’s-like symptoms in mice. Traditional NAD+-boosters are popular among longevity enthusiasts. Though they show some value, they haven’t had the same dramatic effect.
We asked: Are you taking any form of NAD+ supplement (NMN, NR, IV, etc.) yet?
Yep, I’m a regular (30%)
Not yet, but it’s on my radar (23%)
Nope, and I’m still Googling ‘What is NAD+?” (23%)
How did you like today's newsletter?
The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
