Perimenopause and menopause Protocol
Products
Dosage instructions
- Dosage amount:
1.00 Capsule
once per day
Additional notes
"Vitamin D3 + K2: Works together to support strong bones and healthy blood vessels, directing calcium where your body needs it."
Dosage instructions
- Dosage amount:
1.00 Softgel
once per day
Additional notes
"Omega-3 (EPA/DHA): Supports mood, focus, joint comfort, and heart health as your hormones shift. Take with meals for better absorption. "
Dosage instructions
- Dosage amount:
1.00 Capsule
once per day
Additional notes
"Supports restful sleep, a calmer nervous system, muscle relaxation, and regularity — take it in the evening, with meals. "
Dosage instructions
- Dosage amount:
1.00 Scoop
once per day
Additional notes
" Helps preserve lean muscle, strength, and recovery, with added support for focus; pairs best with strength training."
Dosage instructions
- Dosage amount:
1.00 Scoop
once per day
Additional notes
"Supports comfortable digestion, steady energy, and a healthy gut; start low and increase slowly with plenty of water. Take with 8-10 oz. of preferred beverage"
Dosage instructions
- Dosage amount:
2.00 Tablespoon (tbsp)s
once per day
Additional notes
"Supports skin elasticity, hair, nails, and connective tissue; mixes easily into your morning shake or coffee."
Dosage instructions
- Dosage amount:
1.00 Capsule
once per day
Additional notes
"Supports a healthy gut, which plays a role in mood, immunity, and how your body processes hormones. Take with or between meals."
Dosage instructions
- Dosage amount:
1.00 Capsule
once per day
Additional notes
"Supports daily energy, mood, and mental clarity in easy-to-absorb, active forms; take in the morning with food. Take with meals in divided doses."
Lifestyle recommendations
Movement
Protein Prioritization
Aim for 25-30g of protein at each meal to maximize muscle protein synthesis.
Phytoestrogen-Rich Whole Foods And Protein
Incorporate ground flaxseeds, organic soy (tofu/tempeh), and sesame seeds to support natural estrogen modulation and fiber intake.
Heavy Resistance and Impact Training
Prioritize lifting heavier weights (at lower repetitions) and include light impact (like brisk walking or jumping) to stimulate bone-building cells and prevent sarcopenia. This will also signal muscle retention. Aim for 3 times per week.
Thermoregulation Hygiene
Maintain a cool sleeping environment (65–68°F) and utilize moisture-wicking bedding to mitigate the disruptive effects of night sweats on sleep quality.
Nervous System Regulation
Use daily breathwork or walking to lower stress, which helps preserve muscle mass and support digestion. Practice "box breathing" or 4-7-8 breathing for 5 minutes twice daily to lower the sympathetic nervous system's reactivity, which can decrease the frequency of hot flashes.
Blood Sugar Stabilization
Focus on a "protein-fats-fiber" first eating order to prevent the insulin spikes that can exacerbate menopausal weight gain and mood swings.
Sleep Recovery
Maintain a strict 7-9 hour sleep window to regulate hunger hormones (ghrelin/leptin) and support metabolic health.
Resources
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