Perimenopause

Overview | Benefits | Program | Pricing

Perimenopause is a natural transition, but it can also bring new challenges- hot flashes, sleep struggles mood shifts, weight changes, and fatigue. This stage is marked by fluctuating hormone levels, which can cause physical and emotional changes.

Beyond symptoms, perimenopause is also a critical window for long-term health. Shifts in estrogen and progesterone influence risk factors for several chronic conditions. Research highlights the following health risks associated with perimenopause and post menopausal years:

• Bone Health: Estrogen decline accelerates bone loss, increasing the risk of osteopenia and osteoporosis.
• Cardiovascular Health: Heart disease risk rises after menopause; cholesterol and blood pressure may shift during this stage. Research shows, heart disease is the leading cause of death for women in the United States.
• Weight & Metabolism: Hormonal changes can lead to increased abdominal fat and reduce lean muscle mass.
• Cognitive & Emotional Health: Some women may experience changes in memory concentration, or mood.
• Sleep & Stress: Hot flashes, night sweats and hormonal changes often impact sleep, which can further affect weight, mood and energy.

The good news? You don’t have to navigate it alone. With the right nutrition, supplements and lifestyle tools, you can feel balanced, energized and confident through every stage. Evidence shows that proactive nutrition and lifestyle strategies during this time can help reduce risks and improve overall quality of life. Our Perimenopause Program provides personalized, evidence-based support to help you navigate this transition with confidence and clarity.

Who Can Benefit

This program is designed for women in the perimenopausal stage who are seeking guidance to:

• Reduce or manage symptoms such as hot flashes, mood changes or fatigue
• Support healthy weight management
• Improve sleep and energy levels
• Promote long-term health during and after transition to menopause

It’s time to move from surviving to thriving through perimenopause, and your registered dietitian nutritionist (RDN) can help.

What People Are Saying

Program

Menopause. This time brings on something completely new and different! Generally, you are at the stage in life where you may have a lot of set habits, and food may be included in those routines. It can be difficult to start a new routine, and that’s where a nutrition expert can step in. Our Perimenopause Program is rooted in science and tailored to the individual. We combine professional nutrition expertise with practical lifestyle solutions to create a personalized plan that fits your health needs and goals.

Here’s what is included:

Metabolic Testing

We will start out with metabolic testing using the ReeVue Indirect Calorimeter. This testing pinpoints the caloric intake required for weight loss, maintenance, or weight gain, so you can better understand your baseline energy requirements (Resting Energy Expenditure- REE). The REE makes up for about 60-70% of total energy expenditure daily.

Combining advanced technology with our team of Registered Dietitian Nutritionists (RDN), we will help you gain control of your health and wellness to reach your full potential.

Get Moving

Lifestyle changes can make a huge impact on your perimenopause symptoms, but they can be tough to implement on your own. With our Perimenopause Program, you’ll receive an exercise plan with daily workouts. Research recommends movement for bone density, strength, and cardiovascular health during this stage in life, and we got you covered!

Nutrition Guidance

Nutrition plays a powerful role in managing perimenopausal symptoms and reducing long-term health risks. The right foods- paired with targeted supplements and lifestyle strategies can help restore balance, boost energy, and protect your health during this transition.

We can help you to navigate:

• Balancing Hormones & Blood Sugar- Eating balanced meals with protein, fiber and healthy fats helps stabilize blood sugar, which can reduce mood swings, hot flashes, and energy crashes. Nutrients like phytoestrogens (found in soy, flax and legumes) may help ease symptoms linked to estrogen fluctuations.
• Supporting Bone Health- Calcium, vitamin D, magnesium, and protein are essential for maintaining bone density as estrogen declines. A nutrient-rich diet reduces the risk of osteopenia and osteoporosis, which accelerate during and after menopause.
• Protecting Heart & Metabolic Health– Perimenopause is linked to rising cholesterol and blood pressure. Foods rich in omega-3’s, fiber, and antioxidants support cardiovascular health and reduce inflammation. Adequate protein and strength-focused nutrition help preserve lean muscle, supporting metabolism and healthy weight.
• Improving Sleep & Mood- Magnesium-rich foods (leafy greens, nuts, seeds) support relaxation and sleep quality. Complex carbs paired with protein help regulate serotonin, improving mood stability. Hydration and limiting stimulants (like caffeine) reduce sleep disruption and anxiety.
• Supporting Digestive & Immune Function- High-fiber foods support gut health, which plays a role in hormone balance, immunity and weight regulations. Antioxidant-rich fruits and vegetables help combat oxidative stress linked to aging and hormonal shifts.

Nutrition isn’t just about managing symptoms- it’s about strengthening your body for the decades ahead. We can help you build a plan that helps you feel your best now and protects your long-term health.

Lifestyle & Behavioral Strategies

Daily habits also strongly influence how perimenopause feels and how your body adapts. Healthy daily habits such as hydration, mindful eating and reducing alcohol/caffeine ease common symptoms and support long-term wellness. Building better bedtime routines and stress management can help reduce night sweats and insomnia.

Anderson’s Nutrition takes a compassionate, whole-body approach that makes the process enjoyable and helps you meet your goals. We use small changes, focusing on the why and how so that you can effectively promote health and prevent disease. Together, we’ll create a plan that works for you- not against you.

Let your registered dietitian nutritionist (RDN) help you optimize your nutrition, no matter what stage of life you’re in, to feel more energized, manage disease, or prevent future health complications.