MORE THAN SURVIVING, WE’RE THRIVING
Your optimized Peri menopause journey begins here.
Coming soon….
WEEK 1 - SELF CARE STARTS ON YOUR PLATE
This week we'll cover:
Why nutrition is the foundation of self-care
Eliminating refined sugar
How sugar impacts hormones, energy, cravings, and inflammation
Building a hormone-friendly breakfast
Protein needs during perimenopause
Fiber goals for blood sugar balance and gut health
Creating balanced meals using whole foods
Daily habits to support hydration and energy
Weekly Challenge:
✔ Eliminate refined sugar
✔ Eat a protein- and fiber-rich breakfast every day
✔ Increase your water intakeWEEK 2 REPLAY & SUMMARY
Progress over Perfection- focus on consistency
This week we'll cover:
Slip - Ups happen - What do You do?
Eliminating refined and processed carbohydrates
Understanding blood sugar balance
How to build a satisfying, balanced lunch
Portioning carbohydrates, protein, healthy fats, and vegetables
Preventing afternoon energy crashes
Strategies for eating well at work and on busy days
Weekly Challenge:
✔ Eliminate refined and processed carbohydrates
✔ Build a balanced lunch each day
✔ Continue Week 1 habitsWEEK 3 - REPLAY & SUMMARY
Meal Prep for Success
Why meal preparation reduces stress and improves consistency
Simple meal prep strategies for busy women
Planning balanced meals and snacks
Smart grocery shopping and kitchen organization
Eliminating dairy (where appropriate)
Dairy alternatives and ensuring adequate calcium and protein intake
Batch cooking and healthy convenience foods
Weekly Challenge:
✔ Eliminate dairy
✔ Meal prep at least 2–3 meals for the week
✔ Continue Weeks 1 and 2 habits
WEEK 4 REPLAY & SUMMARY- SUPPLEMENTING & EXERCISE FOR PERI-MENOPAUSE
Theme: Supporting your body beyond nutrition. This week we'll cover: Supplements that may support women during perimenopause Which supplements have the strongest evidence Exercising for hormone health Cardiovascular exercise recommendations Mobility, recovery, and stress management Creating a sustainable long-term wellness plan Weekly Challenge: ✔ Build your personalized movement plan ✔ Identify any supplements to discuss with your healthcare provider ✔ Create your long-term hormone health action plan