Disclaimer: The information provided is for educational purposes and should not be considered medical advice. Always seek the advice of your physician or other health provider with any questions you may have regarding a medical condition.

Peri-menopause is a turbulent time. It can start as early as your late 30’s, and span up to 5-10 years until you hit that ‘menopause’ date 1 year after your final period.

On average, females hit their true menopause date at 52 years old.

Although we are seeing women experience peri-menopause symptoms earlier and earlier.

So what can we do about them?!

This is my comprehensive guide to get you started on reducing or eliminating the dreaded symptoms of hot flashes, night sweats, PMS, mood swings, and more.

1️⃣ Don’t Forget the Foundations

Before you go into any of the additional supplements, or methods, always ensure you are doing the following:

• DIET - Adequate calories, balanced meals, and high-quality foods. If you have never spent time feeding and nourishing, I highly recommend the following:
  • Calculate your maintenance calories here: https://tdeecalculator.net/
  • Shoot for 0.8g of protein per pound of body-weight
  • Shoot for 25-30g of fiber from real foods per day
  • Utilizing a mostly mediterranean based diet is going to support reducing inflammation, balancing your blood sugars, and giving your body high amounts of anti-oxidants.
• EXERCISE - For my women in their 30’s and 40’s, I generally recommend the following routine on a consistent basis:
  • 3-4 Strength Training workouts per week (HEAVY weights - don’t settle for 10 lb dumbbells forever)
  • 120-150 minutes of Zone 2 Cardio per week
  • Daily walks - A great goal is to hit 8-12k steps daily
• HYDRATION - We need water to digest, to think clearly, to reduce inflammation, and more. Yet many of us end up realizing at noon that you’ve barely drank any. Coffee? No problem, but more water….crickets.
  • 90-100 oz. per day is my goal for clients, and higher if you’re active or sweating regularly.
  • Electrolytes daily, I love using LMNT x 1-2 packets per day depending on how active someone is.

2️⃣ Sleep Support

Many women start struggling with sleep when peri-menopause hits.

It can be due to a number of factors including lowering progesterone.

These are the tactics I put in place and the supports I will utilize:

• Make sure your room/house is cooler at night (63-66 degrees is a good place to start)