Episode 443: Perimenopause

May 5, 2025

Explore the ups and downs of perimenopause, from mood swings to sleep issues. Discover transformative food-as-medicine strategies to navigate this hormonal journey. Learn about phytoestrogens like red clover and flax that can help balance hormones. Get insights on vital supplements and testing options to track your progress. Unpack cholesterol changes and find ways to support bone health during this transitional phase. Aging can be empowering—embrace it with confidence and clarity!

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INSIGHT

Perimenopause Is A Long, Fluctuating Transition

Perimenopause is a multi-year transition that can start in your 30s and last up to 8–10 years before menopause.
Hormone levels fluctuate widely during this time so fertility declines but pregnancy is still possible.

INSIGHT

Wide Symptom Range Reflects Hormone Flux

Perimenopause causes diverse symptoms from cycle changes to brain fog, mood swings, hair loss, insomnia, and vaginal microbiome shifts.
Symptoms reflect dynamic hormonal shifts, not just 'stress' or aging alone.

ADVICE

Don’t Prescribe Birth Control Automatically

Avoid reflexively prescribing birth control for perimenopause without weighing risks and alternatives.
Consider IUDs or discuss pros/cons because synthetic contraceptives can suppress natural hormonal transition and worsen some issues.

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Could you be in perimenopause? Are you experiencing mood swings, trouble sleeping, or irregular cycles and wondering if it’s just stress—or something more? In this week’s episode, we’re unpacking the hormonal rollercoaster that is perimenopause, a transitional phase that can span up to 10 years before menopause officially sets in. We talk about what’s happening with your hormones during this time, how to assess where you’re at, and the most common symptoms women face as their bodies shift.

We also share empowering, food-as-medicine strategies, targeted supplements, and key lifestyle interventions to help you feel balanced, supported, and vibrant through the transition. Aging doesn’t have to mean losing yourself in the process—there’s so much you can do to stay sharp, energized, and grounded. Tune in and learn how to navigate perimenopause with clarity and confidence.

Also in this episode:

Defining perimenopause
Symptoms of perimenopause
Conventional treatment of perimenopause symptoms
Functional medicine approach
- Phytoestrogens
- Kudzu
- Red Clover
- Flax
- Turmeric
- Resveretrol
- I3C
  - Broccodetox
Labs for perimenopause
- Dutch Hormone Panel
- Labrix Neurohormone Complete Plus
- Episode 395 Testing Women's Hormones
- LH, FSH, Estradiol (Day 3)
- Progesterone (Day 19)
Cholesterol changes in perimenopause
- Episode 139 The Pregnenolone Steal
- Episode 433 Markers that Matter for Heart Health
Priorities of supplementation
Food as medicine
- Mediterranean Keto
- Protein
- Fiber
- Omega 3s
- Bone Broth Fasting
  - Carnitine
  - Detox Packs
  - Creatine

Sponsors for this episode:

This episode is sponsored by Wild Foods, a company that puts quality, sustainability, and health first in all of their products. They have everything from coffee to turmeric to medicinal mushrooms, and every single product is painstakingly sourced from small farms around the globe. They take their mission seriously to fix the broken food system, and believe real food is medicine. They've partnered with us to give you guys an exclusive discount, so use the code ALIMILLERRD for 12% off your order at WildFoods.co!