FREE GUIDE
The Perimenopause Starter Reset
A simple, practical place to begin supporting your changing body.
01
What You May Notice
Perimenopause is the transition before the final menstrual period. Hormones can fluctuate, so symptoms may come and go or change from month to month.
Possible signs
- Period changes
- Hot flashes and night sweats
- Sleep disruption
- Mood changes, irritability or anxiety
- Brain fog or concentration changes
- Fatigue
- Vaginal dryness or painful sex
- Libido changes
- Urinary changes
- Headaches
- Joint or muscle discomfort
- Bloating or digestive changes
- Changes in body composition or where fat is stored
Important note
Not every symptom after 40 is perimenopause. Persistent, severe, unusual, or rapidly worsening symptoms deserve medical evaluation.
02
Build a Simple Plate
Core starting point: half vegetables, one quarter protein, one quarter carbs or starches, plus a modest healthy fat.
Vegetables
Leafy greens, broccoli, okra, peppers, cabbage, tomatoes, cucumbers, carrots, green beans, zucchini, eggplant, cauliflower.
Protein
Chicken, fish, turkey, lean beef, eggs, beans, lentils, tofu, Greek yogurt.
Carbs and starches
White rice, brown rice, quinoa, millet, fonio, sweet potato, potato, plantain, corn, couscous, oats.
Healthy fats
Olive oil, nuts, seeds, avocado, nut or seed butters.
Can I eat white rice?
Yes. White rice can fit. Watch the portion and pair it with protein and vegetables.
03
How Much?
These are starting points, not prescriptions. Appetite, body size, activity, medical history, goals and culture all matter.
- Protein: palm-sized portion
- Carbs and starches: cupped-hand portion
- Healthy fats: thumb-sized portion
- Vegetables: 1 to 2 fists or more
Before removing more food, ask whether you are getting enough protein, fiber and total nourishment to support your body and activity.
04
If You Can't Walk Outside
Movement still counts indoors. Choose what fits your day.
- Indoor walking videos
- March in place
- Dance
- Stairs
- Step-ups
- Stationary bike
- Treadmill
- Resistance bands
- Chair workouts
- Bodyweight circuits
- 10-minute movement breaks
Three times 10 minutes still counts.
If it is appropriate for your health and ability, include resistance or strength work several times per week and progress gradually.
05
Hot Flashes
Comfort strategies that many women find useful:
- Keep the bedroom cool
- Dress in layers and keep a fan nearby
- Hydrate regularly
- Observe personal triggers such as alcohol, caffeine, spicy foods or hot drinks
- Support sleep with a steady wind-down routine
- Use slow breathing or calming practices if stress worsens symptoms
- Track timing and severity
If hot flashes or night sweats regularly disrupt your sleep, work, mood or quality of life, discuss effective hormonal and non-hormonal options with a qualified clinician.
06
Before You Add Another Supplement
Five questions worth asking first:
- What am I taking it for?
- Do I need it?
- What dose?
- Could it interact with my medications or conditions?
- How will I know if it is helping?
Magnesium
An essential mineral, not a universal perimenopause cure. Form and dose matter.
Vitamin D
Darker skin can reduce vitamin D production from sunlight. Individual needs vary.
Omega-3
General and cardiovascular support, not a hot flash cure.
B12
Especially important for fully plant-based diets. A nutritional need, not a perimenopause treatment.
Ashwagandha
May help some people with stress or sleep, may interact with medications, and is not a proven perimenopause treatment.
07
7-Day Body Signal Tracker
Print this page or copy it into a notebook and fill it in each evening.
| Day | Sleep | Energy | Bloating | Hot flashes | Stress | Bowel movement | Movement | Notes |
|---|---|---|---|---|---|---|---|---|
| Day 1 | ||||||||
| Day 2 | ||||||||
| Day 3 | ||||||||
| Day 4 | ||||||||
| Day 5 | ||||||||
| Day 6 | ||||||||
| Day 7 |
Evening reflection prompts
- What felt better?
- What felt worse?
- What did I eat before symptoms changed?
- How much did I sit?
- What is my body asking for tomorrow?
Your Next Step
Seven days can reveal patterns. Consistency creates change. You do not need another extreme plan. You need a structure you can repeat on an imperfect week.
35 DAYS BACK IN MY BODY
A guided perimenopause reset
- Understand your symptoms
- Nourish without punishment
- Build strength and daily movement
- Support sleep and stress
- Learn what works for your body
Stay connected. You'll be the first to hear when the next guided experience opens.
Educational only. Not diagnosis or individualized medical treatment.