Perimenopause / Menopause Support

1. Prioritize Protein & Balanced Nutrition

• Include protein with every meal to support muscle maintenance, metabolism, and healthy aging.
• Aim for approximately 25–35 grams of protein per meal, individualized to your needs.
• Include healthy fats, vegetables, fruits, and fiber-rich foods daily.
• Limit processed foods, added sugars, and excessive alcohol.
• Avoid restrictive dieting or skipping meals, which can contribute to muscle loss.

Lifestyle Recommendations for Menopause & Perimenopause

Supporting Hormone Health, Metabolism, Energy & Healthy Aging

Hormonal changes during perimenopause and menopause affect more than reproductive health. Nutrition, exercise, sleep, stress management, and daily habits play an important role in how you feel and how your body ages. These recommendations are designed to complement your hormone therapy and supplement protocol.

2. Strength Training & Movement

• Incorporate resistance training at least 2–3 times weekly to preserve muscle mass, strength, and bone density.
• Roughly 50% of women lose bone density within the years of hormone decline
• The one-year mortality rate for women aged 50–59 who suffer a hip fracture sits between 4% and 7%. and increases exponentially after age 65
• Strength training is one of the best things you can do for your longevity, bone health and independance as you age
• Aim for 150 minutes of moderate cardiovascular activity per week.
• Include weight-bearing activities such as weight lifting, pilates, walking with a weighted vest ect
• Consider balance and flexibility exercises to support mobility and prevent falls.