Top Healthy Fats for Perimenopause: What to Eat for Hormone Balance
There’s a lot of debate online about fats. Are seed oils harming your hormones? Should you load up on butter and tallow? It’s easy to feel overwhelmed. The truth is, the type and quality of fat you eat matters hugely and helps dictate how you feel during perimenopause and beyond. In perimenopause, estrogen and progesterone begin to fluctuate. Blood sugar becomes more sensitive, inflammation can rise…
Top Protein Sources for Women in Perimenopause & How to Support Digestion
“Eating less and moving more” may be one of the most harmful nutrition messages women have received—especially during perimenopause and menopause. In this season of life, that approach often leads to more fatigue, hormone imbalance, muscle loss, and metabolic slowdown.
In reality, adequate protein intake is one of the most important foundations for hormone balance, digestion, energy, and long-term metabolic health.
Why Protein Is Essential for Women in Perimenopause (And How Much You Really Need)
Gone are the days when protein was seen as something only bodybuilders needed, while women were told to simply eat more salads to lose weight. For women in perimenopause and menopause, adequate protein intake is not only essential for maintaining muscle mass and supporting healthy body composition—it plays a critical role in hormone balance, blood sugar regulation, metabolic health, and overall vitality.
5 Functional Nutrition Strategies for Better Mental Health
No matter where you’re at with your mental health, there is a path to healing. Whether you’re navigating mild anxiety or low moods you’d rather do without, or you’ve received a more complex diagnosis, it’s important to know this: your brain isn’t broken, and there are supportive steps you can take…
🎄 Healthier Holiday Baking Favourites (With Recipes!!)
We’re all for treats over here, but when it comes to nourishing your gut and hormones, it just requires some healthier swaps! You can enjoy your favourite Christmas treats while still caring for your hormones and gut health. The key is swapping out inflammatory, processed ingredients for nourishing, whole-food alternatives that taste just as good…
A Neuroscientist’s Perspective On How Alcohol Impacts Women’s Hormones
Many women enjoy an occasional glass of wine with dinner or a cocktail on the weekend, which is often seen as “moderate” and harmless. But new research, including insights shared by neuroscientist Dr. Andrew Huberman, reveals that even light alcohol consumption can have meaningful effects on women’s hormones, mood, and long-term health…
7 Ways to Support Your Nervous System for Better Hormonal Balance
In our last blog, we explored how the nervous system and stress-response tie into hormonal changes during perimenopause. Now let’s dive into actionable steps you can take to support your nervous system — which in turn supports your hormone health.
Is Your Nervous System the Missing Piece for Hormone Balance?
If you’re experiencing things like abnormal fatigue, mood swings, hot flashes, insomnia, or a general feeling like everything’s out of control, your hormones are certainly involved. But one factor that often gets overlooked is your nervous system. Particularly the body’s fight-flight-or-freeze response — and how it interacts with your hormones during perimenopause and beyond…
The DUTCH Test: The #1 Recommended Test for Perimenopause
It’s normal for hormones to shift and change throughout a woman’s life. What’s not normal is feeling like you have no control over your body during those transitions. For many women, perimenopause and menopause can feel like a storm they didn’t see coming. Hot flashes. Sleepless…
Anxiety and Depression in Perimenopause: Understanding the Root Causes (+ Next Steps for Recovery)
For many women, the transition into perimenopause and menopause doesn’t just come with hot flashes and sleep disruptions — it can also bring unexpected emotional changes. Anxiety, low mood, irritability, or even feelings of hopelessness can creep in, often without warning. These symptoms are often the result of deeper imbalances in the body that can be supported and corrected…
The Hidden Toxin Load Sabotaging Your Hormones in Perimenopause and Menopause
Toxins. They’re seemingly everywhere, which means they’re pretty hard to avoid—especially as women. They’re in our hair products, makeup, food, water supply, and even our clothing! It can feel like a losing battle and make us want to give up before we even start. But the truth is, you can significantly reduce your toxin load to support your hormones, energy, and overall health during perimenopause and menopause.
How Hormones Influence Sleep As Women (and What to Do About It)
Why balancing your hormones could be the missing key to a good night’s sleep
If you’re navigating PMS, working on fertility, or walking through perimenopause or menopause, you already know how deeply your hormones can affect your daily life. But one area many women overlook is how hormones and sleep are interconnected.
Key Nutrients for Perimenopause Support
Perimenopause is a transitional time marked by shifting hormone levels, especially estrogen, progesterone, and cortisol. These changes can lead to symptoms such as mood swings, irregular cycles, fatigue, and disrupted sleep. The good news? Nutrition can play a major role in helping to ease this transition…
6 Key Foods for Liver Health for Easier Perimenopause
Perimenopause brings a variety of hormonal shifts that can leave women feeling out of balance and maybe even a little crazy at times! One key organ that plays a crucial role in managing these changes is the liver. The liver is responsible for metabolizing and detoxifying hormones…
Perimenopause 101: Signs, Symptoms & Where to Begin to Support Your Hormones Naturally
If you’re wondering whether you’re in perimenopause and why your hormones suddenly feel out of control (No, it’s not just you—it’s your hormones!)—this blog post is for you. Today, we’re covering the basics of perimenopause, including common signs and symptoms, and how you can take charge of this transition with holistic support…
How to Interpret Your DUTCH Test & What it Means For Your Fertility
The DUTCH test is the most comprehensive test available to help you get an accurate picture of what is really going on with your hormones. In today’s blog, we’ll share some insights on what your DUTCH test results could mean when it comes to your fertility, common results we see in our practice and how to properly assess your levels with your provider…
How the DUTCH Test Can Help You Optimize Fertility
If you’ve already exhausted your options with your conventional doctor and are still struggling with your fertility, you may want to consider the DUTCH test. Getting your hormones tested to help optimize your fertility and increase your chances of conceiving naturally is becoming more popular as more women are discovering the benefits of functional hormone testing.
Magnesium 101: Your Guide On The Best Forms & Uses for Magnesium
Magnesium is an essential mineral with a wide range of benefits, supporting everything from gut health and adrenal function to cardiovascular health, sleep, and energy production. With so many types of magnesium supplements available, choosing the right one can feel overwhelming. In today’s blog, we’ll simplify the decision-making process by exploring the main forms of magnesium, how to choose the best one for your unique needs, and tips for identifying high-quality supplements…
Easy Ways to Support The Mind-Gut Connection This Christmas Season
You may have heard of the mind-gut connection, otherwise known as the gut-brain connection, but what is this really referring to and is it really founded on science? In this article, we’ll discuss what the mind-gut connection is, how it impacts a variety of areas of your health and how you can support this crucial connection in easy, attainable ways this Christmas season and beyond…
A Safer Weight Loss Alternative to GLP-1 Drugs?
In recent years, GLP-1 receptor agonists like Ozempic have gained popularity for weight management and controlling blood sugar. However, while effective, these drugs can come with significant side effects. In our previous blog post, we discussed the risks of GLP-1 drugs like Ozempic…