July 2026

Welcome to July!

Your skin is often the first place perimenopause shows up — and one of the last places women think to address with nutrition, sleep, and lifestyle. Before reaching for a procedure or a prescription, there is a powerful foundation worth building first.

This month we are exploring what is really driving skin changes in midlife, how to slow collagen loss through strategic supplementation, and why the smallest daily habits often deliver the biggest results for women navigating this season of life.

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Strengthening Your Skin During Perimenopause: Skin is often the first organ affected by estrogen loss — collagen breaks down, hydration drops, and aging accelerates. Sugar causes glycation, breaking down collagen and causing dullness, sagging, and deeper lines Alcohol dehydrates skin and depletes overnight repair nutrients An anti-inflammatory diet (fatty fish, leafy greens, berries, olive oil) supports collagen and slows hormonal aging Sleep is when the body repairs collagen — poor sleep is one of the biggest threats to skin health Strength and resistance training increases muscle mass, circulation and keeps cortisol (a collagen-breaker) in check Hormone therapy and retinoids work best when diet, sleep, and movement are already in place For a deeper dive, listen to "Dr. Doris Day's Skin Longevity Protocol for Midlife Women: Sugar, Estrogen, and Collagen" on The Dr. Vonda Show, available on Apple Podcasts. Click Me

Collagen vs. Protein for Women During Menopause

Women can lose up to 30% of skin collagen in the first 5 years after menopause. Here's what to do about it:

• Build your protein base first — most women in midlife aren't eating enough. Aim for a palm-sized portion of high-quality protein (eggs, fish, poultry, Greek yogurt, legumes) at every meal.

• Add hydrolyzed collagen peptides — unlike general protein, hydrolyzed collagen (Type I & III) is bioavailable and directly stimulates skin repair. Take 10–15g daily.

• Always pair with Vitamin C — it's an essential co-factor in collagen synthesis and amplifies the benefit.

• Be consistent — most studies show results after 8–12 weeks. Stir an unflavored powder into your morning coffee or smoothie to make it easy.

Strong Shoulders for Perimenopause and Beyond

This video demonstrates three classic shoulder strengthening exercises: Front Raises, Lateral Raises, and Shoulder Flys. Each targets a different part of the shoulder, with the Shoulder Fly also supporting better posture. The recommendation is to start with lighter weights (3 lbs), 12–15 reps, 2–3 times per week.

https://youtu.be/ujTlk6EXyqY

Shop Confidently for Menopause Support

Explore Anna's curated supplement store designed for women in midlife. From hormone balance to metabolism and muscle strength, every product supports your changing body with science-backed ingredients.

Anna's Dispensary

Tomato Caprese Salad

This Tomato Caprese Salad is the perfect dish to whip up as a light afternoon snack from the fresh vegetables in your garden.

• 1/2 English cucumber, quartered lengthwise and sliced

• 3 cups cherry tomatoes, halved

• 8 oz fresh mozzarella pearls, or 1 cup diced fresh mozzarella cheese

• 1 large avocado, diced

• 1/3 cup basil leaves, chopped

• 3 Tbsp extra virgin olive oil

• 1 Tbsp balsamic vinegar

• 1 garlic clove, peeled and pressed or grated

• 1/2 tsp fine sea salt, plus more to taste

• 1/4 tsp freshly cracked black pepper

Instructions

1. Place the cucumber, cherry tomatoes, mozzarella balls, avocado, and basil into a serving bowl.

2. In a separate bowl, whisk the olive oil, balsamic vinegar, garlic, salt, and pepper together until combined.

3. Just before serving, drizzle the dressing over the salad and toss to combine and serve.

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