HeraSphere #21: Top 10 Health Tools of 2025

Hi friend,

I have to start with some gratitude. When I launched HeraSphere a year ago, I honestly thought maybe a handful of friends would read it. The goal was simple: help a few people navigate the confusing world of women's health. But you showed up. And what started as a passion project has grown into something so much bigger than I imagined—a community of curious, empowered women who refuse to accept "that's just aging" as an answer.

This year, I wrote 21 issues. I dove deep into everything from oral microbiomes to manifestation, from skin health to strength training. I've tested products, read studies until my eyes crossed, and had more conversations about leptin and creatine than I ever thought possible. And honestly? It's been one of the most fulfilling things I've done.

So today, as we close out 2025, I wanted pull back the curtain on the ten health and wellness tools that have genuinely changed how I feel, function, and show up in the world. These aren't trendy gadgets I tried once and forgot about. These are the tools I use consistently—the ones that made it past my skeptical, data-loving brain and into my actual daily life.

And here's what I love: most of these are accessible and affordable. No monthly subscriptions, no luxury price tags—just practical tools that work.

1. My Weighted Vest: Building Bones While I Live My Life

I'll be honest—when I first heard about weighted vests for bone density, I pictured those bulky military training vests. But here's what sold me: research shows that women can lose 3-8% of muscle mass per decade after 40, and bone density follows a similar decline. The fix? Impact and load-bearing exercise.

What the science says: Mechanical stress on bones—like jumping, running, or wearing a weighted vest—sends biomechanical signals to your bone cells to lay down new bone. Your osteoblasts (the bone-building cells) literally respond to the message that you're using your skeleton, so it better stay strong.

My reality: I wear my Zelus weighted vest around the house while doing dishes, folding laundry, or on walks. It's adjustable from 4 to 10 pounds, which feels substantial but not uncomfortable. No gym required, no complicated routine—just adding resistance to activities I'm already doing.

Why it matters for women 40+: After menopause, estrogen's protective effect on bones diminishes dramatically, and women can lose bone density rapidly without intervention. A weighted vest is one of the most accessible ways to fight back.

2. Function Health + ChatGPT: My Personal Health Advisor

What I discovered: Function Health changed the game for me. My iron was low (ferritin at 32—optimal is 50-100 for women), which explained why I was exhausted by 3 PM every day. I also learned about leptin, the hormone that regulates hunger and metabolism, and saw that mine was way lower than optimal ranges.

The AI advisor piece: After getting my results, I could ask ChatGPT specific questions like "Why does low iron make me tired?" or "What foods boost ferritin levels?" and get evidence-based answers immediately. No waiting for a doctor's appointment, no Google rabbit holes full of conflicting advice.

Why it matters: Most medical schools offer less than 30 minutes of training on women's health, and the healthcare system is illness-focused, not prevention-focused. Function Health tests over 100 biomarkers—giving you the data to take your health into your own hands. For women navigating perimenopause and menopause, understanding your hormone levels, inflammation markers, and nutrient status is crucial. I actually did a similar battery via a functional medicine doc + health insurance, and the cost was actually significantly lower!

My results: After iron supplementation and diet changes (more red meat, dark leafy greens, and vitamin C to boost absorption), I’ll be testing again in a few months to see where I stand. For a limited time, Function is only $365 for 2 tests per year - use my link to get started.

3. Standing Desk Adapter + Walking Treadmill: Turning Winter Into 10K Steps

Cold winter days used to mean I was lucky to hit 4,000 steps. Now? I easily hit 10,000 without leaving my house.

The setup: I have a standing desk adapter (that raises my laptop to standing height) and an under-desk walking treadmill. During meetings where I'm mostly listening, I walk at 1.5-2 mph. It's gentle enough that I'm not breathless, but active enough to keep blood flowing.

What the science says: Sedentary behavior accelerates aging at the cellular level, while consistent movement—even light walking—improves cardiovascular health, maintains muscle mass, and supports brain function.

My favorite discovery: I actually think better while walking. Ideas flow more easily, and I'm way more engaged in conversations. Turns out, movement increases blood flow to the brain, boosting cognitive function and creativity.

4. My Red Light Panel: Better Sleep, Better Skin

I was skeptical about red light therapy. It felt very "wellness influencer," and I needed to see the data before I'd invest.

What convinced me: Red light and near-infrared light have been shown in clinical studies to improve cellular energy production (through mitochondria), reduce inflammation, and support collagen synthesis. The research on sleep was particularly compelling—red light exposure in the evening doesn't disrupt melatonin production the way blue light does.

My routine: I use my red light panel for 10-15 minutes in the evening, about an hour before bed. I sit about 6-12 inches away and let the light hit my face and upper body.

The results: My deep sleep has improved noticeably (I track it with my Amazfit). I'm also seeing smoother skin texture, though I can't separate this entirely from my other skincare efforts. But honestly? The sleep improvement alone makes it worth it.

5. OneSkin Peptides: The Retinol Replacement I Love

I discovered OneSkin in 2023 ago through Kelly Kovacs, the editor of Beauty Matter, and it's completely replaced retinoids for me.

What makes it different: OneSkin's OS-01 peptide is the first molecule scientifically proven to reduce skin's biological age by targeting cellular senescence—the accumulation of "zombie cells" that accelerate aging.

The science: In lab studies, OS-01 reduced senescent cells in human skin by up to 50% and decreased skin's biological age by 2.6 years after just 5 days of treatment. Unlike retinol, which can be irritating and makes skin sun-sensitive, OneSkin is gentle and works by addressing aging at the cellular level.

My experience: I use the OS-01 FACE and EYE morning and night. My skin feels more resilient, and fine lines around my eyes have softened. The best part? No irritation, no peeling, no sun sensitivity. Just healthier-looking skin. Use my referral link to get $30 off your first order!

6. Creatine: The Brain and Muscle Builder

Creatine used to be something only bodybuilders took. Now? My whole family is using Nutricost Micronized Creatine —me, my husband, and even my 15 year old son.

What the research shows: Creatine supports both muscle building and brain function by increasing cellular energy production (ATP). For women, especially during and after menopause, creatine supplementation has been shown to help preserve muscle mass and support cognitive function.

The dosing: I take 5 grams daily, usually mixed into my morning tea. That's it. No loading phase, no fancy timing.

What I've noticed: Better workout recovery (less soreness after strength training) and more mental clarity. The brain benefits were unexpected but welcome—creatine is particularly important for brain health in women because estrogen supports creatine synthesis, so levels can drop during menopause.

Important note: Make sure you're drinking plenty of water. Creatine pulls water into muscle cells, so hydration is key.

7. My Renpho Eye Massager: The Relaxation Ritual I Actually Keep

This one isn't backed by massive clinical trials, but it works for me in a way that matters: it helps me wind down.

What it does: The Renpho eye massager uses gentle heat, massage, and light pressure around the eye area. I use it for 15 minutes in the evening right before bed to relax.

Why it helps: The warmth and pressure activate the parasympathetic nervous system—the "rest and digest" mode that counters our default "fight or flight" stress response. After using it, I immediate fall asleep, and most nights I even don’t recall taking it off.

The bigger picture: We talk a lot about optimizing health through supplements and exercise, but managing stress is equally crucial. Chronic stress elevates cortisol, which contributes to inflammation, disrupts sleep, and accelerates aging. Finding simple, repeatable ways to downregulate your nervous system is essential.

8. My Amazfit Tracker: Data Without the Monthly Fee

I initially bought Amazfit for my track running daughter as a simple and affordable solution to track her steps. The band was a bit too large for her wrist, so I decided to try it for myself. No monthly subscription, incredibly affordable at around $40, and it tracks everything I actually need.

What it tracks: Steps, sleep stages (light, deep, REM), heart rate variability, and stress levels. That's it. And honestly? That's all I need to understand how my body is doing day to day.

Why I got it: I was wary of monthly fees for data that should be mine. Amazfit gives me the same insights—how well I slept, how much I moved, whether my body is recovering—without the subscription trap. The battery lasts up to two weeks, and it costs a fraction of the premium trackers.

What I've learned: Seeing my sleep data has been eye-opening. I can connect the dots between a glass of wine with a night of poor deep sleep and feeling foggy the next day. It's simple accountability that keeps me honest about rest and recovery.

The takeaway: You don't need the fanciest tracker. You need one that gives you actionable data and that you'll actually wear. Amazfit delivers on both.

9. My Morning Greek Yogurt Bowl: The Breakfast That Changed Everything

This might sound too simple to count as a "tool," but hear me out. My morning Greek yogurt bowl—with pumpkin seeds, peanut butter, and berries—has become the foundation of my day.

The formula: Plain Greek yogurt (high protein, low sugar), a tablespoon of peanut butter (healthy fats and more protein), a handful of pumpkin seeds (magnesium and zinc), and whatever berries are in season (antioxidants and fiber).

Why it works: This combination gives me about 25-30 grams of protein, healthy fats to keep me satiated, and micronutrients that support everything from bone health to immune function. I'm not hungry until lunchtime, my energy is stable, and I'm not reaching for mid-morning snacks.

The science behind it: Women over 40 need more protein to maintain muscle mass—research suggests 1.0-1.2g per kg of body weight. Starting the day with a protein-rich breakfast helps stabilize blood sugar and supports muscle protein synthesis throughout the day. The pumpkin seeds add magnesium, which most of us are deficient in and which supports everything from sleep to stress management.

My reality: I make this every single morning with either Costco Organic Greek Yogurt or Fage 2%. It takes three minutes, and I genuinely look forward to it. Sometimes the simplest habits are the most powerful.

10. My Daily Chia Water: The Simplest Game-Changer

This one is almost embarrassingly simple: chia seeds mixed with hot water. That's it. But the impact? Significant.

How I make it: Two tablespoon of (Costco) chia seeds in a glass of hot water, stir, let it sit for 10 minutes while the seeds gel up, then drink. I do this every morning after my yogurt bowl.

Why it works: Chia seeds are packed with omega-3 fatty acids (the kind that support brain health and reduce inflammation), soluble fiber (which keeps me regular and satiated), and they're incredibly hydrating. When chia seeds absorb water, they create a gel that helps regulate digestion and keeps you feeling full.

What I've noticed: I'm more regular (TMI, but it matters), I feel more satiated throughout the morning, and I'm getting omega-3s without having to take fish oil or remember a supplement. Plus, chia seeds contain calcium, magnesium, and phosphorus—all crucial for bone health.

The science: Chia seeds contain about 5 grams of omega-3s per ounce (mostly ALA, which converts to EPA and DHA in the body). They also provide 11 grams of fiber per ounce, which supports gut health and helps stabilize blood sugar. For women dealing with hormonal changes that affect digestion, this simple habit can make a real difference.

Cost and accessibility: A bag of chia seeds costs about $10 and lasts me months. No pills, no complicated preparation, no subscription. Just seeds and water.

Why This Matters for Women 40+ and Families

Here's the truth: 80% of women going through perimenopause and menopause experience the musculoskeletal syndrome of menopause—inflammation, joint pain, muscle loss, and bone density decline. But 40% of the time, imaging shows nothing structurally wrong. Women are told "you're fine" when they feel terrible.

This is where taking control makes all the difference. You don't need to wait for a diagnosis or rely solely on doctors who might not have adequate training in women's health. These tools—weighted vests for bones, comprehensive testing for deficiencies, creatine for muscle and brain, red light for cellular health, simple nutrition habits that compound—give you agency.

And here's what I love about this list: it's accessible. The Greek yogurt bowl is simple and delicious. Chia water is pennies per day. The Amazfit tracker has no monthly fee. You don't need to be in the 1% to take control of your health—you just need to know what works and be willing to show up consistently.

Small, consistent actions compound. Wearing a weighted vest while you cook dinner. Walking during Zoom calls. Using a red light panel while you unwind. Taking creatine with breakfast. None of these things are dramatic or time-consuming, but together? They create a foundation for feeling strong, energized, and capable—not just now, but for decades to come.

The Bigger Picture: What Changed for Me

If I'm being completely honest, the biggest shift this year wasn't any single tool—it was my mindset. I started prioritizing my own health, which was always an afterthought behind work, kids, household management, and everything else.

I'm not perfect. There are weeks when the weighted vest sits in the closet, when I skip my red light session, when I forget to take my creatine, when I grab some eggs instead of making my yogurt bowl. But the tools are there. The deeper understanding of how my body works and what it needs is the real game-changer.

Your Turn

So here's my question for you: What's one thing you're going to try in 2026?

Maybe it's getting comprehensive blood work done to see where you really stand. Maybe it's adding a weighted vest to your walks. Maybe it's starting your day with a protein-rich breakfast. Maybe it's just a tablespoon of chia seeds in hot water every morning.

Whatever it is, start small. Be consistent. And give yourself credit for showing up.

Health optimization isn't about perfection. It's about progress. It's about learning what your body needs and having the tools to give it that support.

Wishing you happy holidays, quality time with family and friends. May 2026 bring you clear biomarkers, strong bones, and the kind of energy that makes people ask, "Wait, how old are you again?"

See you in the new year—when we'll dive into all the things I'm nerding out about next. (Spoiler: I have thoughts about alcohol and bowl movements that I can't wait to share.)

Until then, go hydrate. You know you need to after the holiday parties.

xx
Lilly

P.S. If you found this helpful, forward it to a friend who's ready to take control of their health in 2026. We're building a community of women who want to take care of themselves better.

If you’ve received this email from a friend and want to receive it in your own inbox

Note: While I love diving deep into research and sharing what I've learned about women's health and wellness, I want to be crystal clear: I'm a passionate health advocate and researcher, not a medical professional. Think of me as your well-informed friend who does extensive homework – but not your doctor.

Everything I share in HeraSphere comes from careful research and personal experience, but it's meant to inform and inspire, not to diagnose or treat any medical conditions. Your body is uniquely yours, and what works for one person might not work for another. Always consult your healthcare provider before making significant changes to your diet, exercise routine, or wellness practices, especially if you have underlying health conditions or take medications.

ICYMI, here are some of my top issues from 2025!