Knowing the whens, whats, and whys of perimenopause and menopause is fundamental to understanding your experience of hormonal change.

In this module, we explore:

• When and what happens to your hormones and how this impacts your body including what symptoms you may experience

• Tips on how to track your menstrual cycle and symptoms to calculate where you are in the process of hormonal change

• Parallel drivers, like the process of getting older that impact how you feel as well as the upsides of this time of life, like feeling wiser and more confident

Not knowing when your next period will come, how long it will last, or how heavy it will be can be frustrating. Not to mention ruin a favorite pair of pants.

In this module, we discuss:

• Expected menstrual cycle changes during late premenopause and perimenopause

• How tracking your cycle can help you identify where you are on the roadmap toward menopause

• Other factors aside from hormonal change that can cause irregular bleeding and when you should check in with a healthcare provider

• A comprehensive approach to managing menstrual cycle changes, including tracking, products, how to find knowledgeable providers, and medications

There’s a universal element of heat to this defining feature of hormonal change.

In this module, you will learn:

• What hot flashes feel like, when they begin, and how long they usually last

• What causes and triggers a hot flash

• A comprehensive approach to dealing with hot flashes, including tracking, lifestyle, products, how to find knowledgeable providers, medications, and supplements

Hormonal fluctuations may noticeably affect your mood. They can also bring depression, anxiety, and other mental health concerns.

In this module, we explore:

• Expected timing and pattern of mood-related changes

• What, aside from hormonal change, can contribute to mood changes

• Difference between mild/moderate or more serious mental health concerns and when to check in with a knowledgeable healthcare provider

• A comprehensive approach to managing your mood, including tracking, lifestyle, products, how to find knowledgeable providers, medications, and supplements

Who doesn’t want a good night's sleep? We know we do! Yet, for many, sleep is elusive. Especially during perimenopause and early menopause.

In this module, we discuss:

• Other factors, aside from hormones, that can contribute to sleep changes

• The difference between insomnia, obstructive sleep apnea (OSA), and restless legs syndrome (RLS)

• How to set yourself up for restorative sleep and manage challenging moments when you’re not sleeping well using a comprehensive approach, including tracking, lifestyle, products, how to find knowledgeable providers, and supplements

Walk into a room to get something and completely forget what you need? An everyday task that requires focus takes more time and effort? These scenarios, commonly referred to as brain fog, are frequent complaints coinciding with hormonal change.

In this module, you will learn:

• About factors that positively and negatively impact brain health

• When to check in with a knowledgeable healthcare provider

• How to create systems and routines that help you keep track of objects like your keys and important meetings and appointments and recommendations on how to use lifestyle, including sleep, to support your brain health

Living in a body is challenging. It doesn’t always feel or look the way you want it to. Add in cultural messaging about youth and beauty, and it’s A LOT! Changes in your body’s size and shape can impact not only your physical body but your mental and emotional health.

In this module, we explore:

• How lower estrogen levels and non-hormonal drivers can impact body size and shape

• How to check in with yourself about how these changes make you feel (physically and emotionally) and connect to support if needed

There’s a lot of talk about what happens to our vaginas as we enter perimenopause and menopause. We often get asked questions with an underlying level of fear—like “is it as bad as it sounds?!?”. It’s true things change, but not dramatically for most people. And if you need it, there are effective treatments available.

In this module, you will learn:

• About your anatomy, including your vagina (inside part) and your vulvar (outside part)

• How lower estrogen levels impact your vagina, vulva, and urinary system and what symptoms you may experience

• When you should check in with a knowledgeable healthcare provider

• How to care for your vulva and vagina and a comprehensive approach to managing symptoms, including products, how to find knowledgeable providers, and medications

If you want sex to be an important part of your life, it can be - at any age and hormonal stage. Whether you have a sexual partner or not, taking time to examine, explore, and more deeply connect to your sense of sexual pleasure is worth the effort. If sex never was or no longer is a priority, that’s ok too.

In this module, we share:

• A tour of your anatomy

• What fosters and inhibits sexual desire, arousal, and orgasm, and how you can address each realm of sexual pleasure

• How perimenopause and menopause, as well as other aspects of your physical and mental health, can impact sexual pleasure

• A comprehensive approach to managing whatever's going on, including products, how to find knowledgeable providers, medications, and supplements

Did you know your risk of breaking a bone is much higher during your postmenopausal years compared to when you were younger? So understanding what is needed for bone health during this stage of your life is extremely important.

In this module, you will learn:

• Factors, including estrogen, that impact your bone density and how likely you are to break a bone

• How to assess your personal risk of a fracture and what you can do to lower it

• Recommendations on how to support your bone health, including lifestyle, how to find knowledgeable healthcare providers, vitamins & minerals, and medications, including hormone therapy

It’s time to focus on your heart. Perimenopause and early menopause offer an important opportunity to reflect on your personal risk of heart disease and take action toward lowering it.

In this module, we cover:

• What is heart disease and ways to lower your risk of developing it

• What we know about the relationship between menopause and heart disease

• When to check in with a knowledgeable healthcare provider

• Recommendations on how to support your heart health, including lifestyle, how to find knowledgeable providers, medication, and supplements

Given the mixed media attention its received since estrogen entered the market over sixty years ago, it may feel like a tricky question to answer.

In this module, we explore:

• Confusing terms like bioidentical, compounded, and systemically versus locally acting hormones

• History of hormone therapy

• Benefits & risks of hormone therapy

• Contraindications or reasons hormone therapy might not be recommended

• Logistics of starting, continuing, and stopping hormone therapy

Your lifestyle, or the ways you move and nourish your physical body as well as how you tend to your mental and emotional body, is essential to your well-being. It is also an important part of how you can support yourself during perimenopause and menopause.

In this module, we explore:

• Exercise

• Nutrition

• Mindfulness & self care practices

• Social connection

• Tobacco, alcohol, cannabis, and other drug use

Finding knowledgeable and supportive providers you can trust and easily communicate with is key to managing hormonal change.

In this module, we share:

• How to find providers trained in perimenopausal and menopausal care

• Other realms of care to consider, from functional medicine to acupuncture

• How to prepare for a visit, effectively communicate with your providers, and be your own best advocate

• Ways to navigate the healthcare system, including how to figure out what services are covered by insurance

Supplements including vitamins, minerals & botanicals are an option many people consider for managing symptoms and optimizing bone and heart health.

In this module, we share:

• When to consider working with someone trained in this field who can help guide your choices around which supplements to take

• How to find products that have been vetted for their content, quality, and safety

• Practical tips for incorporating new supplements into your daily routine