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One serve.
Every morning.
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Add two scoops to 350ml of cold water or milk. Powder first so you do not end up with it stuck in the lid. Shake well and enjoy.
Ideally first thing in the morning, before caffeine. Taking EssentialAF before coffee supports your natural cortisol signalling and helps your circadian rhythm do what it is designed to do. Start your day fuelled, not disrupted.
Creatine pulls water into your muscle cells. Fibre needs water to move efficiently. Aim for 2 to 2.5 litres every day. Start with a big glass before your shake.
Blend away. EssentialAF works just as well blended into your morning smoothie as it does shaken. No rules here.
Try coconut water instead. Or chocolate coconut water if you want something that feels a little more like a treat than a supplement.
One scoop Berry mixed with one scoop Pina Colada. Half and half, shaken together. The community has spoken and we are not mad about it.
Your body is adjusting.
That's a good sign.
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Some women feel amazing from day one. Others take a few days to adjust. Both are completely normal. Here is what is happening and why it is worth staying the course.
In the first week or two you may see the number on the scales rise slightly, anywhere from half a kilo to a kilo or so. Do not panic. This is not fat and it is not weight gain. EssentialAF contains 3g of creatine monohydrate per serve, and creatine draws water into your muscle cells. That extra fluid sits inside the muscle, which is exactly where you want it. It is the creatine doing precisely what it is meant to do.
Creatine is one of the most researched supplements in the world and it earns its place here. It supports muscular strength and recovery, and more muscle means better glucose uptake and steadier blood sugar. Muscle is your body's largest site for glucose disposal, so the muscle creatine helps you hold onto is the same muscle that keeps your metabolism working properly. A little early fluid is a small price for an ingredient that genuinely delivers.
A couple of other things may nudge the scales too. The prebiotic fibres in the formula, 3g of inulin and 4.5g of acacia, feed your gut bacteria, and while your microbiome adjusts you may hold a little extra water or feel slightly bloated. That settles as your gut adapts. None of it is fat. Drink your water, give it two weeks, and watch the fluid balance out while the benefits keep building.
I could have left creatine out. I know plenty of women do not want to see the scales move, even slightly, and leaving it out would have been the easy marketing decision. But the benefits of creatine so far outweigh a bit of temporary fluid that I was not willing to build a weaker product just to keep the number looking pretty. I wanted to make something that actually works. So I will wear the pushback, as long as you understand what is really going on. It is not fat. It is not weight. It is just fluid, and it is absolutely worth it.
You may notice some bloating or changes in digestion. This is your gut microbiome recalibrating as it meets probiotics, prebiotic fibre and glutamine often for the first time. Drink more water, stick with it. Most women find this settles completely by day 5 to 7.
This can be very different for everyone. If bloating is uncomfortable, start with a half scoop and build up as your body adjusts. There is no rush.
Energy improves, particularly in the afternoon. Hunger becomes more manageable. Sugar cravings ease. This is chromium and fibre doing their job. Sleep starts to improve as magnesium builds. Your gut is settled and you are finding your rhythm.
Most women start to feel like themselves again. Skin may look different. Joints feel less stiff. Creatine is fully loaded into your muscle tissue and recovery between sessions improves noticeably. Strength and energy in training picks up.
Reduced cravings. Better body composition. Clearer skin. More consistent energy with fewer crashes. Improved sleep quality. This is where consistency pays. Every single scoop is a deposit and deposits compound over time.
This is not a quick fix and I will never tell you it is. Menopause is a systems event you cannot discipline your way through a biology shift. But you can support it. If you commit to the process and give your body what it actually needs, it will respond. Back yourself. One serve at a time.
Make it
something you look forward to.
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EssentialAF doesn't have to be a shake. Three ways to use your scoop that keep things interesting.
Three ingredients, no flour, high protein. The weekend breakfast that actually keeps you full until dinner.
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Ingredients
- 1 scoop EssentialAF
- 2 eggs
- 1 ripe mashed banana
- Splash of milk if needed for consistency Method
- Blend or whisk all ingredients until smooth
- Cook in a lightly oiled pan on medium heat
- Small pancakes work best easier to flip
- Serve with fresh berries and a drizzle of honey
Make it the night before. Wake up and breakfast is done. Slow release carbs and 45g protein in one bowl.
-
Ingredients
- 1 scoop EssentialAF
- 1/2 cup rolled oats
- 3/4 cup milk of choice
- 1 tbsp chia seeds
- Toppings: berries, banana, drizzle of honey Method
- Stir EssentialAF into milk until smooth
- Add oats and chia seeds and mix well
- Refrigerate overnight
- Top with fruit in the morning and enjoy
Prep on Sunday, snack all week. 5 to 6g protein per ball. No baking, no guilt, no excuses.
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Ingredients
- 1 scoop EssentialAF
- 1 cup rolled oats
- 3 tbsp almond or peanut butter
- 2 tbsp honey or maple syrup
- 2 tbsp shredded coconut
- 1 to 2 tbsp water to bind if needed Method
- Mix all ingredients together in a bowl
- Roll into balls roughly the size of a 50 cent coin
- Refrigerate for 30 minutes to set
- Store in an airtight container for up to 5 days
Simple, high protein.
Actually doable.
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Inspired by naturopathic principles for perimenopause and menopause support. High protein, hormone-supportive fats, moderate carbs. Simple to make, easy to follow. Choose the version that works for you.
Move with
purpose.
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You do not need to train every day. You need to move consistently, recover well and fuel that movement. EssentialAF contains creatine and L-Carnitine tools to perform and recover that most women never give themselves.
- 5 min warm up walk or light jog
- Bodyweight squats 3 x 15
- Push-ups on knees if needed 3 x 10
- Dumbbell rows, light 3 x 12 each side
- Glute bridges 3 x 15
- Plank hold 3 x 20 to 30 seconds
- 5 min cool down and stretch
- 20 min brisk walk at elevated heart rate
- Dead bugs 3 x 10 each side
- Bird dogs 3 x 10 each side
- Side plank 3 x 20 seconds each side
- Romanian deadlifts, light 3 x 12
- Reverse lunges 3 x 10 each leg
- Sumo squats 3 x 15
- Calf raises 3 x 20
- Hamstring curl with band 3 x 15
- 10 min stretch: hips, hamstrings, glutes
- Walk, gentle yoga or stretching
- Rest is when your body actually builds
- Creatine and glutamine work hardest here
- Prioritise sleep this is part of the protocol
- Dumbbell shoulder press 4 x 10
- Lat pulldown or assisted pull-up 4 x 10
- Dumbbell chest press 4 x 10
- Seated rows or dumbbell rows 4 x 12
- Tricep dips 3 x 12
- Hollow body hold 3 x 30 seconds
- Goblet or barbell squats 4 x 12
- Romanian deadlifts 4 x 10
- Walking lunges 3 x 10 each leg
- Hip thrusts 4 x 15
- Leg press 3 x 15
- Single leg calf raises 3 x 15 each
- 30 to 45 min yoga, pilates or long walk
- Breathwork and flexibility focus
- This is still a training day movement matters
- 40 seconds on, 20 seconds rest per move
- Squat to press with dumbbells
- Renegade rows
- Jump squats or step ups
- Push-ups
- Kettlebell swings or deadlifts
- Mountain climbers