Coastal Pharmacy & Wellness

05/07/2026

Why your health needs more than prescriptions and supplements . 💊+🌱

Ever leave a doctor's appointment with a plan, but no idea how to actually fit it into your busy life? You are not alone. Knowledge is power, but implementation is where the magic happens.
That is the power of working with someone who brings it all together. A pharmacist understands the science. A trainer understands the movement. A Health Coach understands you.

At Coastal Pharmacy & Wellness, our Integrative Wellness Programs combine all three, led by Katie Johnstone, PharmD:

✔ 1-Month Jumpstart and/or Nutrition Planning
✔ 3-Month Transformation and/or Weight Management

It is not just about surviving. It is about thriving with a plan that actually fits your life.

Ready to start? Book a free Discovery Call below.

👇
https://www.coastalpharmacyandwellness.com/wellness-services/wellness-programs

05/05/2026

🎉 It's here and we are so excited to finally share this with you.
Coastal Pharmacy & Wellness is officially launching our Wellness Programs, and we built them because we kept seeing the same thing: people who don't feel well, who've been told their labs are normal, who've tried things that haven't worked and who deserve so much more than a quick fix.
Our programs combine clinical pharmacy expertise, functional lab work, personalized nutrition planning, and hands-on health coaching into one cohesive approach. Whether you're just getting started or dealing with something longer-standing like hormonal imbalance, thyroid issues, gut health, or weight management: we have a program designed for where you are right now.
Here's what we offer:
🌿 1-Month Jumpstart - A great first step for specific concerns or general wellness
🥗 1-Month Nutrition Planning - For anyone who needs clear, personalized guidance on what to eat
🔬 3-Month Transformation - Root cause focused, with functional lab work and a full protocol
⚖️ 3-Month Weight Management - Our most comprehensive program for sustainable, lasting change
Not sure which one is right for you? We offer a free 15-minute discovery call - no obligation, just an honest conversation about what you need.
📍 29 Marginal Way Suite 4, Portland ME
📞 (207) 899-0993
🔗 www.coastalpharmacyandwellness.com/consults

05/02/2026

Is it just "life," or is it your biology? 🧬

If you’ve been feeling a bit off lately, like your sleep is restless, your anxiety is always there, or your digestion is unpredictable, it’s easy to blame your busy schedule. But during perimenopause, these can be signs that your body needs new support.

This May, we’re highlighting three top supplements from Jarrow Formulas that address these changes:

* Inositol is known as the "quiet brain" supplement. It helps regulate blood sugar and improve insulin sensitivity, which can help stabilize your mood and reduce that wired but tired feeling.
* L-Glutamine supports your gut, which is important for hormone health. It helps repair the gut lining so you can better absorb the nutrients you need.
* Q-Absorb is important for heart health and cellular energy, especially if you take a statin, since these medications can lower your natural CoQ10 levels.

This May, all Jarrow products are 20% off for our Loyalty Members throughout the month.

Not a loyalty member yet? You can join for free the next time you visit us. Stop by Coastal Pharmacy & Wellness to pick up your essentials and talk with our team about which formula might work best for you.

05/01/2026

🚨 MAY LINE DRIVE IS LIVE! 🚨

We’re making it easier to stock up on the brands you love. From now until May 31st, take 20% OFF these three powerhouse lines:

1️⃣ Jarrow Formulas – Advanced nutrition for gut, heart, and metabolic health.
2️⃣ Pranarôm – Organic essential oils to help you find your calm.
3️⃣ Host Defense – Mycelium-based mushroom support for focus and immunity.

Exclusive for our Loyalty Members! Stop by the pharmacy, say hi to our team, and grab your favorites at a discount all month long. 📍

04/28/2026

We're launching something we've been building with you in mind. 🗓️

Personalized. Clinically guided. Designed to actually get to the root of how you're feeling

Watch for details on May 6th!

04/27/2026

Most people know magnesium helps with muscle cramps, but it actually plays a role in over 300 enzymatic reactions. It affects almost every system that influences how you feel every day.

Here's what magnesium is actually doing:

⚡ Energy: Magnesium is needed for ATP production. If your magnesium is low, your cells can’t make energy efficiently, even if you’re sleeping and eating well.

🧬 DNA repair: Magnesium is essential for repairing cells and supporting healthy aging.

😴 Sleep and calm: Magnesium activates GABA receptors, which help calm your brain. When magnesium is low, your nervous system stays active, making it harder to relax, fall asleep, and stay asleep.

💪 Muscle function: Magnesium helps regulate muscle contraction and relaxation. Low levels are a common and often overlooked cause of nighttime cramps and restless legs.

❤️ Heart health: Magnesium supports healthy blood pressure, heart rhythm, and blood vessel tone.

Are you getting enough? Standard blood tests often miss deficiency because most magnesium is stored inside your cells, not in the bloodstream.

Signs you may be low: → Poor sleep or trouble relaxing → Muscle cramps or tension → Anxiety or irritability → Fatigue despite adequate rest → Headaches or migraines → Constipation

We recommend magnesium glycinate for sleep and nervous system support. It’s highly absorbable and gentle on the stomach. Stop by or ask us about it during your next visit.

📖 Visit our blog page for more information on sleep and magnesium: https://www.coastalpharmacyandwellness.com/blog

04/25/2026

Feeling stressed, wired but tired, or struggling to sleep? 🌙

This week's product spotlight: Integrative Therapeutics Cortisol Manager

Key benefits:
✦ Supports healthy nighttime cortisol levels
✦ Encourages deeper, more restorative sleep
✦ Promotes balanced mood
✦ Key ingredients: ashwagandha and L-theanine

This may be right for you if:
→ You feel tired but can't fall asleep
→ You wake up in the middle of the night
→ You feel constantly "on" or overstimulated
→ You're working on healing your nervous system

As always, supplements are supportive tools, not the whole solution. Pair with balanced nutrition, movement, and healthy sleep habits for best results.

We take a personalized approach at Coastal Pharmacy & Wellness. Our team can help you determine if this is the right fit for you. 💙
📞 (207) 899-0886

04/23/2026

Melatonin is not a vitamin. It is a hormone produced by your pineal gland in response to darkness.

Situations where short-term use makes sense:
✈ Jet lag
🌙 Shift work
↘ Confirmed deficiency

If none of these apply and you're still taking it every night, it may be worth asking what's actually driving the sleep problem. The answer is usually something else entirely.

We're here to help figure that out. Stop in or give us a call. 📞 (207) 899-0886

📖 Full sleep guide: coastalpharmacyandwellness.com/sleep-your-health

04/21/2026

Your bedroom environment directly affects how well you sleep, but many people don’t notice the small things that can make a big difference.

Here are the key factors that really matter for your sleep environment:

🌡️ Temperature: Your body needs to cool down a bit to fall into deep sleep. Try to keep your bedroom between 60 and 65°F.

🌑 Darkness: Even a little light can lower melatonin and make your sleep lighter. Blackout curtains are a great way to improve sleep quality. If you can’t use curtains, try a sleep mask instead.

🕯️ Evening light: In the hour or two before bed, use soft, warm lights. Bright overhead lights tell your brain it’s still daytime, which can delay sleep.

📵 Screens: Blue light from phones and tablets lowers melatonin, and scrolling keeps your mind active, making it harder to relax before bed.

🔇 Noise: Sudden sounds can disturb your sleep, even if you don’t wake up fully. Using white noise or a fan can help block out these noises and keep you sleeping deeply.

Try to make your bedroom a place that helps you recover. Every detail should support your sleep, not make it harder.

📖 Check out our full sleep and health guide on the blog: https://www.coastalpharmacyandwellness.com/sleep-your-health

04/21/2026

Do you find yourself waking up at 3AM and struggling to get back to sleep? There is usually a clear physical reason for this.

Here’s what happens: when your blood sugar drops during the night, your body sees it as a stress signal. It releases cortisol and adrenaline to bring your blood sugar back up. These hormones are stimulating, which is what wakes you up.

This isn’t actually a sleep disorder. It’s a blood sugar issue that happens at night.

The good news is that you can address this with a few simple daily habits:

🔹 Eat protein, fat, and fiber at every meal. This slows down how your body digests carbohydrates and helps prevent the big swings in blood sugar during the day that can lead to a crash overnight.

🔹 Have a small snack with protein and fat before bed. For example, a handful of nuts, some almond butter, or a hard-boiled egg can help keep your blood sugar steady through the night and reduce those early-morning wake-ups.

🔹 Try to limit alcohol in the evening. While it might seem like alcohol helps you fall asleep faster, it actually makes your blood sugar less stable overnight and can disrupt your sleep later on.

Sleep problems are rarely just about what happens at bedtime. What you eat during the day and how your blood sugar changes overnight both have a direct effect on your sleep.

You can read our full sleep and health guide on the blog: [insert link]

04/14/2026

Most people think poor sleep just makes you tired. But the hormonal effects run much deeper than fatigue.
When you consistently don't get enough quality sleep, here's what's happening inside your body:
🔹 Cortisol stays elevated: your stress hormone should drop in the evening so your nervous system can rest. When it stays high, you feel wired, anxious, and restless even when you're exhausted.
🔹 Ghrelin rises, leptin falls: ghrelin is your hunger hormone, leptin tells you when you're full. Poor sleep drives both in the wrong direction, increasing cravings, especially for sugar and high-carb foods.
🔹 Insulin sensitivity drops: your cells become less responsive to insulin, making blood sugar harder to regulate. Even one night of poor sleep can cause measurable changes the following day.
🔹 Growth hormone is disrupted: released almost entirely during deep sleep, growth hormone supports tissue repair, muscle maintenance, and fat metabolism. Less deep sleep means less of it.
🔹 Testosterone falls: affecting energy, mood, and body composition in both men and women.
This is why poor sleep is so closely linked to weight gain, anxiety, blood sugar issues, and feeling chronically "off", it's not one pathway. It's all of them at once.

Sleep is one of the most powerful hormonal resets your body has. And it happens every single night, if you protect it.
📖 Read our full guide to sleep and health on the blog:
https://www.coastalpharmacyandwellness.com/sleep-your-health

Did you know your brain literally cleans itself while you sleep? Discover why sleep is one of the most powerful tools for healing; and how to protect it.