Hello everyone, I am so happy that you are here! Please take a moment to watch this quick, Skool tutorial. Also, please introduce yourself to the group and tell us why you are here. I cannot wait to get to know all of you better and to navigate this stage of life together. 🥰https://www.loom.com/share/1fe97f05a8f84e8192dd7b8839cc3bdb

Before we start trying to improve our health and symptoms during this phase of our lives, it’s important to know what is happening to our bodies. Learning all of this made me feel so much better. You are not doing anything wrong. Your body is not broken. This is simply a natural life process. But yet, no one really discusses it. Let’s get into the basics… 📚 During our reproductive years our hormones run on a steady 25-40 day cycle with our periods lasting three to seven days. But when we start to go into perimenopause our hormones can often feel like a roller coaster. By definition menopause is only one day. It’s the one day when you have not had your period for 12 months. The average age in the United States is 51 years old. Normal is between ages 45-55 and early menopause is before 45. Menopause represents the end of reproductive function. Perimenopause is the beginning of the end of ovarian function and can show up 7-10 years prior to menopause. It can start as early as 36 years old but the average is 45. During this phase, fluctuations in hormones levels start to appear, especially in estrogen and progesterone. Perimenopause can be extremely difficult to officially diagnose because symptoms appear differently for every woman, the age varies and there is not an established test for doctors to use. Many doctors haven’t been educated on the subject and think that symptoms only appear as irregular periods or hot flashes (please see “Perimenopause Symptom List” in Menopause 101). Post menopause marks the remainder of your life after menopause. All three phases may feel the same to some because they are caused by deprivation of sex hormones (estrogen, testosterone and progesterone). Now that we understand the basics of menopause, we can start to uncover how we can truly THRIVE during this third of our lives. There is so much that we can do and this doesn’t have to be a time of gloom and doom. It can be a time for us to live our healthiest and happiest lives! 💕

Welcome to Vegan Perimenopause (& Beyond). I’m so glad you're here 🤍 If you’re a vegan woman over 35 navigating perimenopause (or feeling like your body is changing in ways you don’t fully understand)… you’re in the right place. Before you dive into anything else, take a deep breath. You don’t need to fix everything at once. You don’t need to be perfect. This space is about doing things differently—more simply, more sustainably, and with support. 💡 What’s Actually Happening As we move through perimenopause, our hormones can be like a roller coaster. When estrogen starts to decline (and because we have estrogen receptors throughout our bodies), we can feel it everywhere. Because of these changes, we can become extra sensitive to: - stress - blood sugar swings - under-eating (especially protein & fiber) - overdoing exercise or relying only on cardio So, if what used to work isn’t working anymore… it’s not you. It's just that your body needs a different kind of support now. 🎯 Focus on These 3 Things First Instead of trying to do everything all at once, start here: 1. Prioritize Protein Aim to include a solid source of plant protein at each meal.This helps with energy, cravings, mood, and overall balance. 2. Strength Train (Gently + Consistently) You don’t need to overdo it. 2–3 sessions per week is enough to support muscle growth, bone health, and confidence. 3. Support Your Nervous System Stress plays a bigger role than most people realize. Simple things like walking, taking deep breaths, laughing, and getting enough rest matter more than perfection. 🚫 What NOT to Focus On (Right Now) - Tracking every calorie or macro - Cutting out more foods - Doing more and more workouts (especially cardio or HIIT workouts) - Trying to be “perfect” More effort is not the answer here—better support is. 💬 How to Get the Most Out of This Space - Check in regularly (even if it’s just a quick update) - Ask questions—nothing is too small - Use the community for support (this is where the magic happens) - Focus on progress, not perfection - Message me (your Menopause Coaching Specialist) directly any time that you get stuck

Estrogen receptors are found throughout the entire body so when our estrogen starts to decline, this can affect almost everything. Here is a list of some of the symptoms that can be experienced during perimenopause and post menopause: - Hot flashes - Headaches/Migraines - Irritability - Depression - Insomnia/sleeplessness - Anxiety - Low libido - Increased urinary frequency - Dental problems - Hair loss/hair thinning - Mood changes - Fatigue - Joint pain - Breast tenderness - Muscle pain - Tingling in extremities - Painful intercourse - Digestive issues (including gas and bloating) - Brittle nails - Heart palpitations - Hearing loss/tinnitus - Feeling light headed - Brain fog - Weight gain/body composition changes - Unloved feelings - Dry vagina - New facial hair - Difficulty concentrating - Frozen shoulder - Acne - Body odor - Asthma - Autoimmune disease - Muscle loss - Vertigo - Yeast infections/UTIs Of course some of these symptoms can be related to other things as well and it’s always best to discuss them with your doctor. We will also discuss how we can lessen them through lifestyle. 🍎🏋️‍♀️