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

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Thank you for listening to The Menopause Mentor Podcast.
I’m Emma Watts, Award winning Menopause Practitioner, Clinical Nutritionist & multi Award winning Personal trainer, sharing clear, evidence-based conversations to help you better understand your body, your health, and your choices through perimenopause and menopause.

These episodes are for education and support only and are not a substitute for personalised medical advice. Always consult a qualified healthcare professional when making decisions about your health.

You deserve clarity, compassion, and choice at every stage.

If you require advice or support or advice, get in touch or visit www.TheMenopausementor.com