Peri-Menopause
Products
Dosage instructions
- Dosage amount:
1.00 Softgel
once per day
Additional notes
"with food"
Dosage instructions
- Dosage amount:
1.00 Softgel
once per day
Dosage instructions
- Dosage amount:
1.00 Capsule
once per day
Dosage instructions
- Dosage amount:
1.00 Capsule
once per day
Additional notes
"in divided doses, with meals."
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Dosage instructions
- Dosage amount:
1.00 Teaspoon (tsp)
once per day
Dosage instructions
- Dosage amount:
2 Capsules
bedtime
Ongoing
Dosage instructions
- Dosage amount:
1 Capsule
once per day
Ongoing
Additional notes
"Take with or between meals."
Dosage instructions
- Dosage amount:
2.00 Capsules
once per day
Additional notes
"with meals."
Dosage instructions
- Dosage amount:
1 Capsule
once per day
Ongoing
Additional notes
"in divided doses, with or between meals."
Dosage instructions
- Dosage amount:
1.00 Capsule
twice per day
Dosage instructions
- Dosage amount:
2 Capsules
once per day
Ongoing
Dosage instructions
- Dosage amount:
1 Capsule
once per day
Ongoing
Additional notes
"with or between meals."
Dosage instructions
- Dosage amount:
1.00 Capsule
once per day
Additional notes
"in divided doses, between meals."
Dosage instructions
- Dosage amount:
1.00 Scoop
once per day
Additional notes
"with or between meals."
Dosage instructions
- Dosage amount:
1 Capsule
once per day
Ongoing
Dosage instructions
- Dosage amount:
1-2 Capsules
bedtime
Ongoing
Lifestyle recommendations
Other
Tiered intervention strategy
A. Foundational lifestyle levers
These alone can dramatically improve perimenopausal symptoms.
- Protein & metabolic structure
- Aim: ~1.4–1.8 g/kg/day protein (most women under-eat protein)
- Front‑load protein at breakfast (25–35 g) to stabilize glucose and cortisol
- Balance: protein + color (polyphenols) + healthy fat + 1–2 cups veg every meal
- Glycemic & insulin control
- Simple rules:
- Walk 10–15 minutes after meals
- Prioritize whole foods; minimize liquid sugar/flour
- Vinegar (1–2 tsp in water) before higher carb meals for some clients
- Goal: flatten glucose excursions → fewer hot flashes, better sleep, better mood
- Simple rules:
- Circadian optimization
- Morning outdoor light within 30 minutes of waking (even 5–10 min)
- Anchor sleep/wake: ~10–10:30 pm bed, consistent wake time
- No heavy meals or intense exercise in the 2–3 hours before bed
- Resistance training
- Minimum: 2–3x/week, full-body, progressive overload
- Outcome: protects bone, brain, and insulin sensitivity; stabilizes mood
- Stress system recalibration (non-negotiable)
- 10–20 min daily:
- NSDR / Yoga Nidra, coherent breathing (5–6 breaths/min), or similar
- Measurably reduces vasomotor symptoms and improves sleep when actually done.
- 10–20 min daily:
- Protein & metabolic structure
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