Perimenopause and Menopause Don’t Have to Suck

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00:00 Menopause Can Thrive 01:09 Hormones Run Everything 01:16 Estrogen Foods And Soy 04:34 Pelvic Floor Pilates 06:37 Vaginal Estrogen Options 07:31 Progesterone Sleep And Calm 12:14 Fiber Blood Sugar Balance 15:16 Testosterone Energy Libido 17:33 Cortisol Stress Signals 18:40 Caffeine and Cortisol 19:36 Better Morning Caffeine 20:49 Daily Stress Reset 22:22 Blood Sugar and Routine 22:45 Cortisol vs Testosterone 26:20 Exercise Without Overdoing 28:10 Adaptogens and Caffeine Swaps 29:47 Thyroid Support Basics 30:53 Supplements Food First 32:51 Self Care Over Resentment 35:33 Program Help and Wrap Up