Navigating perimenopause and menopause is not just the end of your period—it’s your body, mind, and spirit stepping into a whole new chapter. Think of it as leveling up, with a brand new you emerging. The good news? These changes don’t have to feel daunting or isolating. With the right knowledge and a little bit of TLC, you can glide through this phase feeling more empowered, vibrant, and unstoppable than ever.
We reached out to Dr. Ginger Wolfe, a functional medicine expert with over 24 years of experience in hormone health and women's wellness, to get her expert insights on how to rock perimenopause and menopause like the powerhouse you are.
Let’s break down what’s happening during this transformative time and explore ways to embrace this journey with confidence.
Perimenopause: The Pre-Game to Menopause
Perimenopause is the stage leading up to menopause, often starting in your 40s (though it can begin earlier for some). This is when your body starts to show signs of hormonal fluctuations.
"In the early stages of perimenopause, women often stop making as much progesterone which creates an imbalance in the ratio between estrogen and progesterone. This can lead to estrogen dominance symptoms like bloating, mood swings, weight gain, fatigue, irregular periods, headaches, breast tenderness, insomnia, anxiety, and decreased libido." - Dr. Ginger Wolfe
Overtime, during perimenopause, your ovaries begin to gradually produce less estrogen. As a result, the menstrual cycle becomes more unpredictable. Some women may have periods that are shorter, longer, heavier, or lighter and the full cycle length can start to vary rather than coming every 28 days. The decrease in estrogen can also lead to symptoms like night sweats, vaginal dryness, shifts in mood, and can also have an impact on cognition, energy and immune health. These changes can make perimenopause feel like a rollercoaster, but with the right tools and awareness, it doesn’t have to be!
"Oftentimes, I hear women say that they think they are too young to be in perimenopause, as if it's a bad thing. This stage of life is actually a wonderful time to thrive! Perimenopause gives you the opportunity to become more knowledgeable and empowered with respect to your hormones and ultimately your broader health. There are a lot of tools to utilize in the longevity toolbox!" - Dr. Ginger Wolfe
Menopause: Your New Beginning
Menopause isn’t the end of an era—it’s the start of a whole new vibe. Yes, your period is officially MIA for 12 months, but this is your time to step into a fresh phase of self-care and discovery. While shifts like weight fluctuations, thinning hair, and skin changes may pop up, they’re not a reason to slow down. If anything, this is your moment to turn up the heat on feeling your best.
As your ovaries hit pause on egg production, estrogen levels dip, shaking up your mood, sleep, and overall well-being. Hot flashes? Night sweats? Dryness? Totally normal—but they don’t have to cramp your style. Menopause isn’t forever, and your body will find its rhythm again. The secret? Supporting your body through the transition with the right rituals and a whole lot of love.
Level Up Your Rituals: Embrace the Transformation of Perimenopause & Menopause
Perimenopause and menopause are your time to reset, recharge, and rediscover what makes you feel amazing. It’s your time to give your body the love and attention it craves. Here’s how to make the transition seamless and glowing:
Fuel Your Body: What you eat matters now more than ever. Load up on whole foods like leafy greens, lean proteins, and healthy fats to keep your hormones happy and your energy levels high. Don’t forget about bone health! Estrogen dips can make bones more fragile, so get your fill of calcium and vitamin D to keep them strong. You’ve got to nourish to flourish.
Hydrate Like It’s Your Job: With less estrogen comes drier skin and constant thirst. Keep that radiant complexion (and your whole body) hydrated by sipping water all day long. Bonus points for adding a pinch of Himalayan salt to your water for added electrolytes.
Move Like You Mean It: Your body thrives on movement, especially now. Spice things up with a mix of cardio and strength training to boost those endorphins, maintain muscle tone, and support bone health as estrogen shifts.
Stress Less: Perimenopause can crank up the stress, so it’s time to dial up the relaxation. Make mindfulness, deep breathing, or meditation your daily go-to. Whether it's yoga, infrared heat, or just soaking in a moment of calm, find what keeps you grounded and glowing.
"My personal menopause hack includes a mix of supplements (NAD+ and GHK-CU are my top picks!), red light therapy (I’m obsessed with my HigherDOSE red light face mask, neck enhancer, and hat!), and utilizing BHRT." - Dr. Ginger Wolfe
Make Sleep Your Superpower: Hormonal changes can mess with your beauty rest, but you don’t have to settle for restless nights. Magnesium is a game-changer for relaxation and deep sleep—take a warm bath with our Serotonin Soak, packed with magnesium and apple cider vinegar, to calm your body and melt away stress. For next-level recovery, unwind on our PEMF Mat at Level 1 Delta before bed to promote deep, restorative sleep. Pair it with infrared heat to boost melatonin production and sync your body into its natural rhythm, helping you drift off with ease.
Prioritize Self-Care: Menopause is all about focusing on you. Create rituals that nourish both your body and mind, setting the tone for your day and night. Start your morning with a calming meditation or a few minutes of deep breathing to center yourself and set a positive intention. As the day winds down, create a peaceful nighttime routine to unwind. These rituals help you stay balanced, calm, and glowing from the inside out.
"Perimenopause often leads to erratic hormone changes, so one of my personal strategies during this time was to track and document symptoms and cycle fluctuations. Understanding how specific symptoms relate to different hormones is crucial for supporting your body’s needs throughout the cycle. By recognizing what your body requires, you can make impactful changes through supplementation, dietary adjustments, and lifestyle habits. For example, if hot flashes are an issue, phytoestrogen supplements may provide relief. If fatigue is a concern, supporting your adrenals and incorporating a mindfulness practice might be beneficial." - Dr. Ginger Wolfe
Use Wearable Tech: Support your self-care with wearable wellness technology, which helps you track your body’s insights and optimize your daily rituals. Wearable tech can monitor your sleep, stress levels, and overall health, giving you a personalized view of how your body is adapting.
Celebrate the New You
Embrace these new phases with confidence, honor your body’s wisdom, and rediscover what makes you feel amazing. You’re evolving, and that’s empowering. The more you understand your body, the more you can fully own this transition.
"Remember, perimenopause and menopause aren’t the end of your vitality, but the start of a powerful transformation. Embrace the wisdom, strength, and resilience of this new chapter, and go out there and slay!" - Dr. Ginger Wolfe
*For a free hormone symptom guide that can help you understand how your symptoms may be connected to hormone imbalances, direct message @wolfe.fm, to get a copy!
