Perimenopause is not a slow fade. It is a hormonal storm that lasts about a decade. Estrogen swings, progesterone slips first, testosterone quietly declines, and growth hormone falls alongside all of it. That is why the workout that worked at 25 stops working at 45. It is why women come to me saying "I am doing everything right and the scale will not budge." Your biology is changing, and your approach has to change with it.
In this episode I'm giving you my top recommendations for every pillar so you walk away with a real protocol, not a pile of overwhelm. We cover the exact biomarker labs to ask for, the truth about Hormone Replacement Therapy (HRT) now that the black box warning is finally off, the protein and blood sugar shifts your body actually needs in this decade, the strength training and lifestyle biohacks that move the needle, the top supplements that matter, and the foundational and advanced peptide and bioregulator stacks I recommend most often.
If you'd like to work with me, you can book a free call here.
Timestamps:
02:14 - Housekeeping: one-on-one consults are now open
06:09 - What we are covering today (full roadmap)
08:03 - What perimenopause actually is, average ages, the genetic component
13:18 - Progesterone, the first hormone to fall
17:11 - Estrogen, the master regulator that swings
21:05 - Testosterone, the quiet decline that drives libido and motivation
22:33 - DHEA, cortisol, thyroid, insulin, and FSH
31:36 - The exact labs to ask for (and where to get them)
39:38 - HRT, the 2002 study, bioidenticals, and why timing matters
43:38 - Pillar 1: Nutrition (protein, blood sugar, fiber, alcohol)
53:48 - Pillar 2: Lifestyle and biohacks (strength training, sunlight, nervous system, sauna)
01:05:30 - Pillar 3: Supplements (top 5 + herbs)
01:13:03 - Pillar 4: Peptides foundational stack (BPC-157, Epitalon, Selank)
01:23:47 - Advanced peptide layer (CJC-1295 + Ipamorelin, MOTS-c, PT-141, DSIP, Kisspeptin)
01:35:44 - Fringe biohacks (Dutch test, genetic testing, red light, PEMF, CGMs)
Resources:
My trusted Peptide Source Guide.
Work with me one-on-one.
The Her Stack Planner (digital or prints at home).
Join The LongHer Life ongevity community
Products mentioned:
BiOptimizers Magnesium Breakthrough code BIOHACKINGBRITTANY
HigherDOSE (red light face mask, hair hat, full body panel, PEMF mat) code BRITTANY15
Kineon red light laser, code BIOHACKINGBRITTANY
Fatty15 C15 essential fatty acid, code: BIOHACKINGBRITTANY
Naked Nutrition creatine monohydrate, DM for discount
Labs I recommend:
Function Health (US)
Hundred Health (US, ~100 biomarkers).
SiPhox Health (US + Canada at-home blood), code BRITTANY20
NIA Health and Felix Health (Canada).
Dutch Test (dried urine, ships worldwide).
Let's connect:
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This is for educational purposes only. This is not medical advise.