My Three C’s: Collagen, Creatine & Casein

When it comes to perimenopause and menopause, women are often told to do more, eat less and somehow “fix” their bodies.

But what your body actually needs in midlife is support.

In this episode, I’m breaking down The Three C’s I regularly recommend for peri and menopausal women — collagen, creatine and casein — and why they can be such powerful tools when used correctly.

This isn’t about supplements as magic fixes.
It’s about understanding how hormonal changes affect muscle mass, bone health, joints, recovery, energy, sleep and strength — and how these three can help support those systems.

We talk about:
• why maintaining muscle in midlife is non-negotiable
• how creatine supports strength, energy and cognitive function
• why collagen matters for joints, connective tissue and skin health
• how casein can support muscle maintenance, recovery and satiety
• and how to use them safely, practically and without overwhelm

Midlife nutrition isn’t about restriction.
It’s about nourishment, strategy and working with your body.

When women are educated, they stop fearing food and supplements — and start making confident, informed choices.

This episode is for any woman who wants to feel stronger, more supported and more in control of her health in perimenopause and menopause.

— Emma
The Menopause Mentor