Most women enter perimenopause completely unprepared — not because they’re careless, but because the medical system has failed to educate them.

You may have been told that what you’re experiencing is “normal,” “just stress,” or “something you must push through.” But your symptoms aren’t random — and you’re not imagining things.

Perimenopause is a neurological, metabolic, inflammatory, and hormonal transition that affects every system in the body.

You deserve to understand what’s happening — and what you can do about it.

Menopause is inevitable — suffering is not.

Perimenopause can begin between ages 35–50, sometimes earlier. Menopause is confirmed after 12 months without a period.

These shifts are driven by:

1. Fluctuating & declining estrogen
Affects the brain, sleep, thyroid, metabolism, joints, skin, and mood.

2. Lower progesterone
Impacts anxiety, insomnia, PMS, heavy periods, breast tenderness.

3. Cortisol dysregulation
Your stress response becomes more sensitive and more easily overwhelmed.

4. Increased inflammation
Contributes to joint pain, fatigue, belly fat, headaches, and brain fog.

5. Slower metabolic rate
Even if nothing changes in your diet or exercise, fat distribution shifts — especially around the belly.

None of this means your best years are behind you. It means your body is asking for more intentional support.

Perimenopause can look like:

• unexplained weight gain
  
• bloating after almost every meal
  
• brain fog & forgetfulness
  
• anxiety or mood swings
  
• broken sleep or 3am waking
  
• fatigue that feels hormonal, not lifestyle-based
  
• painful or heavy cycles
  
• low libido
  
• joint pain & muscle stiffness
  
• hot flashes or night sweats
  
• worsening PMS
  
• increased food sensitivities
  

These changes are not a personal failure — they’re a hormonal landscape shift.

Perimenopause isn’t just dropping hormones — it’s a total-body recalibration.

You don’t need extreme diets or punishing exercise. You need daily habits that support metabolic, hormonal, and nervous system balance.

Let’s rebuild your foundation.

Balanced blood sugar reduces cravings, weight gain, anxiety, and hot flashes.

Focus on:

• 25–35g protein per meal
  
• healthy fats (avocado, olives, nuts)
  
• high-fiber vegetables
  
• smart carbs (sweet potato, quinoa, sourdough)
  

Reduce:

• refined sugar
  
• highly processed foods
  
• alcohol, especially at night
  

💡 Small Step, Big Win: Start your day with protein first — eggs, Greek yogurt, or a protein smoothie → reduces all-day cravings.

Inflammation worsens perimenopause symptoms.

Add daily:

• berries
  
• olive oil
  
• leafy greens
  
• fatty fish
  
• turmeric + black pepper
  
• cruciferous vegetables (broccoli, cabbage, cauliflower)
  

💡 Small Step, Big Win: Add one anti-inflammatory food to every meal.

Your gut helps metabolise estrogen.

Support with:

• fermented foods (sauerkraut, kefir)
  
• 30 different plants per week
  
• fiber from oats, chia, apples, beans
  
• chewing slowly
  
• reducing alcohol
  

💡 Small Step, Big Win: Add 1 tablespoon chia seeds to your water or smoothie daily.

Broken sleep drives weight gain, anxiety, mood changes, and cravings.

Support with:

• magnesium in the evening
  
• morning sunlight within 60 minutes
  
• no caffeine after 12pm
  
• protein at dinner
  
• a consistent sleep schedule
  

💡 Small Step, Big Win: Do 5 minutes of deep breathing before bed to lower cortisol or drink a small glass of StressShield+ before bed to help you slip into dream land.

Muscle is protective in menopause — for metabolism, insulin sensitivity, and long-term health.

Aim for:

• 2–3 strength sessions per week
  
• 8–10k steps daily
  
• more movement, less intensity
  

💡 Small Step, Big Win: Do 10 squats every time you boil the kettle — tiny habit, huge payoff.

DIM, cruciferous vegetables & glutathione pathways help clear used estrogen.

Support with:

• broccoli, cauliflower, cabbage
  
• lemon water
  
• daily sweating (walks, sauna, activity)
  
• gentle liver support
  

💡 Small Step, Big Win: Add 1 serving of cruciferous veg daily — broccoli counts every time.

Testing gives clarity:

• Estradiol
  
• Progesterone
  
• Testosterone
  
• DHEA
  
• Cortisol
  
• Thyroid panel
  
• Vitamin D
  
• Insulin + HbA1c
  

BHRT (bioidentical hormone replacement therapy) can be life-changing for many women.

💡Small Step, Big Win: Ask your practitioner for a full hormone panel, not a single estrogen test.

Targeted support for hormone metabolism, inflammation, gut healing, and stress resilience.

Our Mastering Menopause Masterclass gives you the full roadmap — from nutrition to hormone detox to nervous system regulation. PLUS get access to our Menopause Resource center

1. Podcast — Dr. Mark Hyman: “How to Balance Hormones and Thrive Through Menopause”
🎧 Listen → https://drhyman.com/blogs/content/podcast-hc27

2. Rupa Health Article — “Functional Medicine Solutions for Menopause & Perimenopause”
📄 Read → https://www.rupahealth.com/post/functional-medicine-approach-to-menopause

3. Peer-Reviewed Study — Journal of Mid-Life Health (2024): Inflammation, Estrogen Decline & Metabolic Shifts in Menopause
📑 Read → https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9934321/