Should everyone use HRT?
Absolutely not. There’s literally nothing on earth besides adequate sleep and hydration that everyone should be doing.
Look, HRT has some incredible benefits and works wonders for certain menopause symptoms. But the truth? Not all women feel good on HRT, can use HRT, or want to use HRT—and that’s completely valid. Speaking with an HRT provider will help you understand what’s right for your specific body and situation.
Let’s talk alternatives for perimenopause symptoms
Yes, alternatives exist! Whether you’re using HRT or not, it’s smart to start considering how to support your health through strategic diet and lifestyle modifications.
Are these the magic bullet? Nope. Let’s be real—there is no magic bullet when it comes to your health. Your body is a complex ecosystem with countless inputs and outputs that determine how you feel.
By now you know the fundamentals: quality sleep, strategic movement, balanced nutrition, and stress management are non-negotiable pillars of your metabolic health and quality of life. These elements matter at every age, but become critical during perimenopause.
Here’s the deal: if you don’t address these foundations, medications and supplements simply won’t be as effective. Your quality of life won’t reach its potential, and your health span (how long you’re healthy) won’t match your life span (how long you live). I’m guessing you’re like me—you don’t want to spend your final decade stuck at home, unable to move or care for yourself. You want to be kicking ass until your last breath
Supplement options that actually work
These herbs work exceptionally well during perimenopause because they support your adrenals. Beyond just losing estrogen, progesterone, and testosterone, your stress resilience fundamentally changes. Many women become cortisol-dominant, and adaptogens can help regulate this response.
- Ashwagandha & Schisandra: Both excellent for supporting your body during stress and enhancing mental focus.
Specific herbs with research backing:
- Maca: This Peruvian root has shown promising results in small studies, reducing menopausal symptoms and improving cardiovascular and bone health.
- Black Cohosh: Well-studied for reducing hot flashes, though it comes with potential liver toxicity concerns that should be monitored.
- Soy Isoflavones: Extensively researched with evidence for improving vasomotor symptoms and lipid profiles. Results vary, and they’re estrogenic (meaning they modulate estrogen levels).
- Vitex (Chaste Berry): Helpful for hormonal balance, cycle regulation, anxiety reduction, and vasomotor symptoms.
Building your perimenopause support team
Finding the right combination for your body typically requires a strategic team approach. Here’s who should be on your radar:
- Functional Nutritionist: We identify root causes and specialize in evidence-based nutrition and lifestyle interventions. Many of us are well-versed in supplements and can refer you to practitioners who can prescribe medications when necessary.
- OB-GYN or Endocrinologist: Look for someone in your insurance network who has specialized menopause training (this is additional certification beyond medical school). The Menopause Society maintains a directory of qualified practitioners.
- Functional Medicine Practitioner: They provide a whole-body systems approach including diet, lifestyle, and supplements. Some can prescribe hormones and medications (MD, NP, PA).
- Certified Herbalist: Look for someone certified by the American Herbalist Guild who specializes in women’s health.
- TCM or Ayurvedic Practitioner: These traditional medicine systems offer holistic approaches specifically designed for hormonal transitions.
Let’s work together
If you’re a busy NYC professional navigating perimenopause and seeking alternatives or complements to HRT, I can help you develop a strategic, customized plan. I specialize in working with high-achieving women who want clear, direct information and actionable steps—not vague wellness advice.
As a functional nutritionist, I create evidence-informed protocols that fit your specific lifestyle needs and health goals. My approach emphasizes your autonomy—you’re in charge, I’m your strategic partner. We’ll build solutions that work with your demanding schedule while prioritizing effectiveness and efficiency.
Ready to take control of your perimenopause journey with the same decisiveness you bring to your career? Let’s talk. Book A Free Energy Audit today.
