#96: Start Here: The Perimenopause Wellness Guide Every Woman Needs

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✨ You’re Not Crazy — You’re in Perimenopause: Start Here for Midlife Wellness ✨

Let’s get one thing straight — you’re not crazy, and you’re not broken.
You’re just in perimenopause… and yeah, things are shifting.

What used to work for your body doesn’t anymore — and that’s not your fault.

Here’s the truth no one told us: most of the wellness research out there was done on men — and then applied to women. We are not small men, and it’s time we stop acting like the same rules apply.

So if you’ve been wondering why your energy’s off, why your workouts don’t hit the same, or why sleep suddenly feels like a competitive sport — this is your permission slip to stop guessing and start finding what works for you.

Because this season isn’t about doing everything — it’s about doing what works, and doing it in a way that fits your real life.  Grab your notebook, friend. I’m sharing tangible tips you can start today.

PS:

RESOURCES I MENTIONED:

https://Menopause.org

Dr. Mary Claire Haver (and SO SORRY I kept getting her name wrong! Seriously, perimenopause brain!)

Lily Garmin watch

Dr. Stacy Sims

SPONSOR: Trimming the Midlife Waistline & Minimizing Belly Fat

AND Reduce Other Challenging Symptoms of Perimenopause/Menopause

WITHOUT extreme diets, exercise, you know what we mean!

THE Wellness Tool Kit for Women of a “Certain Age”

GRAB FOR FREE

Wellness FB Group: Join our Facebook community for midlife women, Sharing Wellness.

Links to Restorative Yoga VIDEO:

Restorative Yoga for Letting Go | Release Limiting Beliefs & Anxiety (34 min)

LIVE, online, Monthly Restorative Yoga classes

Young Living products:

Learn more:

– Super Magnesium: https://m.lfstps.com/pkFe/UUOt

– Deep Night Essence: https://m.lfstps.com/tF2n/UUOt

1. ORDER: Fave sleep oils & sleep supplements
2. ORDER: Thieves products

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READ: START HERE

My Story: Even the Wellness Girl Got Lost

Here’s the honest truth — even with all my wellness training and experience as an exercise physiologist, I found myself completely lost in perimenopause.

I knew how to move, eat well, and take care of my body. But suddenly, my sleep fell apart. My energy tanked. My moods shifted. The things that used to work — weren’t working anymore.

And when I went to my doctor, she told me something shocking:
She’d had two hours of menopause education in med school. Twenty years ago. Based on research that’s now mostly outdated.

That’s when I realized: no wonder we’re all confused.

If you’ve ever felt like your body is betraying you, or like you’ve somehow failed at wellness — you haven’t. You’ve just entered a new chapter that requires a different approach.

A Quick (and Infuriating) Reality Check

There’s significantly more funding and research dedicated to erectile dysfunction than to menopause.
One report found that from 2019–2023, ED research received $1.24 billion, while endometriosis — a condition affecting women — received only $44 million. (From Mckinsey Health Institute – Full Report)

Let that sink in.

In 2015, there were five times more studies on erectile dysfunction than on PMS. (Same report as above.)

So if you feel like no one prepared you for this phase — it’s because they didn’t. But the good news? We’re changing that, together.

Three Core Truths for Midlife Wellness

Before we dive into what actually helps, I want you to remember three things:

1.It’s not about doing everything.  It’s about finding what fits into your lifestyle and gives you results. You don’t have to overhaul your life — small consistent steps matter most.

2.Think marathon, not sprint.  Be willing to play the long game. Sustainable, joyful wellness takes time — and that’s okay.

3.Try something for 90 days.  Give your body a chance to respond before deciding if it works. And if it doesn’t — change it up. This is about curiosity, not perfection.

Step One: Find a Menopause-Informed Doctor

If you haven’t already, find a menopause-certified doctor through Menopause.org to learn more about menopausal hormone therapy.

So many of us spend years thinking we just have to “tough it out” — but getting the right support (and accurate information) can make a world of difference.

It might not be right for you, but find out from someone who is current on the latest research, not basing their opinion on the 2 hour workshop they took 30 years. ago.

You also may want to follow, Dr. Mary Claire Haver.

You deserve medical guidance that’s rooted in current science, not outdated assumptions.

Step Two: Focus on Five Branches of Wellness

There are five key branches to focus on in perimenopause. You don’t need to tackle them all at once — just start where it feels easiest and build from there.

1. Sleep — Start Here

If you’re not sure where to begin, start with sleep.

Poor sleep affects every other system — your hormones, metabolism, emotions, and energy.

What you want:

• Fall asleep easily

• Stay asleep

• Wake up feeling rested and refreshed

What can help:

• Create a calming bedtime routine – we can’t run around getting things done until minute before our head hits the pillow anymore.

• Go to bed and wake up around the same time – find the right hours for you. Fall asleep when you feel naturally sleepy and wake at a good time during your cycle.

• Support your body with magnesium or progesterone. (Here is the magnesium supplement I take)

• Try Deep Night Essence or essential oils to relax

And remember — you’re more sensitive to cortisol now, so reducing stress and stimulating your vagus nerve (through breathing, restorative yoga, or gentle touch) can make a massive difference. (More on that in the next section.)

Step 2: Stress & Relaxation — Reset Your Nervous System

We live in “on” mode far too much.
Even when we rest, we’re often still tense.

Learning to truly relax — through restorative yoga, breathwork, or mindfulness — helps regulate cortisol, which supports everything from sleep to mood to weight.

Step 3: Move with Intention

Movement still matters — but the kind of movement might need to shift.

You don’t have to crush high-intensity workouts every day. Try:

• Zone 2 cardio (think brisk walks or cycling)

• Short sprints 2-3 times a week

• Heavy strength training to protect muscle and bone health

If you want a resource, follow Dr. Stacy Sims — she’s a leading voice in female physiology and exercise science.

Step 4: Nutrition — Fuel, Don’t Deprive

Your body needs more protein and fiber than you might think — especially now.

Build meals that nourish you and stabilize blood sugar (because rollercoaster glucose levels make symptoms worse).

Keep it simple: Start your meal or snack with what your protein is and then add at least one vegetable.

And hydrate like it’s your job — water helps your metabolism, skin, and mood.

Step 5: Environmental Toxins — The Easy Fix

This one’s simple: you don’t have to build new habits — just swap what you use.

Many everyday products contain endocrine disruptors that mess with your hormonal balance.

Switch to cleaner brands, and you’ll reduce one of the silent stressors on your hormonal system.

One of the easiest places to begin is your cleaners. Here are my favorite products from my brand partner, Young Living.

And if you’re ready to dive deeper, tune into the next episode — Part 2: The Life Coaching Side of Perimenopause — where we’ll talk mindset, identity, and manifesting your next chapter with confidence.

Because you’re not just surviving midlife — you’re reigniting it.

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