Resources for Navigating Perimenopause & Beyond

A recent photo of me – at the start of my perimenopause journey – proactively learning about the “changes” ahead, leaning into the shifts, stepping into a deeper, more authentic version of myself.

Your 40s can be a powerful decade of transformation (I’m experiencing this as we speak!). But with that transformation often comes changes that require awareness, education, and support. One major shift during this time is perimenopause – the transitional phase leading up to menopause. This period can bring fluctuations in hormones, energy levels, mood, sleep, and metabolism. While it’s easy to dread the unknowns, we can better prepare ourselves by focusing on what truly supports our bodies: nourishing foods, lifestyle habits, stress management, and when needed/desired, hormone replacement therapy (HRT) from a menopause-educated doctor.

If you’re in your 40s (or in your 30s and curious about this topic, or even beyond 40!) and want to feel empowered during this phase, here are some trusted resources to guide you on your journey that I’ve compiled. Brew a cup of herbal tea and grab a pen and paper because we’re about to cover:

– The basics for hormone health
– Must-read books
– Podcasts to check out
– Strength training videos
– Hormonal hair and skincare

And a fun-fact: this post officially hosts the most links I’ve ever shared in a single blog post to date! You’re welcome everyone that I’ve shouted out, and I thank you for your wisdom and sharing on this topic. Women supporting women – gotta love it!

 

Basics for Hormone Health (start here)

Even though I plug a handful of other blog posts on this topic at the bottom of this post, please be sure you start with this one FIRST. Regardless of how complex your symptoms may feel, always start with the basics (that applies to hormones, and just health issue in general!). These foundational practices lay the groundwork for long-term health and wellness and can lead to noticeable improvements even before diving into tests or medications. Without these foundational habits, it will be tough to reclaim your health – no matter what health issues are going on!

To support your body through perimenopause, focus on these essential practices: (READ HERE – Don’t skip this info!)

 

Perimenopauase/Menopause Resources for Education, Understanding & Support

Must-Read Books

  • The New Menopause by Dr. Marie Claire Haver: This is a must-read, groundbreaking book for all women in their 40s. It provides essential knowledge on perimenopause and menopause, offering actionable advice to take charge of your health. Follow Dr. Haver on social media for even more helpful insights, and check out her FREE community, The Pause Life.
  • The Great Menopause Myth by Kristin Johnson and Maria Claps: This book debunks myths surrounding menopause and offers real, actionable advice on managing symptoms, understanding hormone therapy, and embracing midlife changes. Their approach is detailed and thorough without being overwhelming. Be sure to follow them on Instagram for more tips and subscribe to their newsletter.
  • The Menopause Adventure Guide by Debbie Silver Peterson: The Menopause Adventure Guide is an absolute gem – insightful, practical, and refreshingly real. Even though this is more on the menopause side, I still found it incredibly valuable and pertinent to where I am in early perimenopause. Written from a health coach’s perspective, it blends conventional wisdom with other approachable, easy-to-implement suggestions that make so much sense for everyday life. What I especially love is the tone – light, humorous, and totally relatable. It’s such a welcomed shift from the usual doom-and-gloom approach to menopause!
  • Estrogen Matters by Avrum Bluming, MD and Carol Tavris, PhD: This book challenges common myths about hormone replacement therapy (HRT), offering a science-backed perspective on how estrogen therapy can benefit women during menopause without increasing breast cancer risks. A must-read for anyone considering HRT or wanting to understand its true impact.
  • The Wisdom of Menopause by Dr. Christiane Northrup: A true classic in women’s health, this book explores menopause not as a medical condition to be “managed,” but as a profound and empowering life transition. Dr. Northrup’s holistic approach blends medical insight with emotional and spiritual wisdom, helping women tune into the body’s messages and embrace this stage as a time of deep healing, renewal, and self-discovery. I’ve long admired her work for its integrative perspective and heart-centered tone – it’s a must-read for any woman seeking to navigate this season with grace and empowerment. Sidenote, her companion book, Goddesses Never Age, beautifully complements this wisdom by reminding women that vitality, joy, and radiance are not bound by age – they’re cultivated through how we live, think, and care for ourselves every day.
  • The Menopause Brain by Dr. Mosconi: Focusing on the mental and cognitive aspects of perimenopause, this book uncovers the latest research on how hormonal changes impact brain function and provides strategies to manage these shifts with confidence. It’s a valuable resource for understanding how to maintain mental clarity during this transition.

Podcasts to Educate & Inspire

  • The Hormone Solution with Karen Martel: This podcast dives deep into hormone health, metabolism, and navigating perimenopause with clarity.
  • The Ultimate Guide to Menopause: How to Boost Your Metabolism, Build Muscle, & Balance Your Hormones on Mel Robbins: Expert Dr. Stacy Sims breaks down the real science behind perimenopause and menopause and offers clear, research-backed strategies to help you feel stronger, calmer, and more in control during this transition – from why workouts and metabolism shift, to how strength training, nutrition, and lifestyle support hormonal balance and mood. It’s practical, empowering, and filled with insights that go beyond outdated advice.
  • The Dr. Brighten Show with Dr. Jolene Brighten: Dr. Jolene Brighten offers expert insights into perimenopause and menopause, covering symptoms, hormonal changes, and strategies to thrive during this life stage. ​
  • On the Natalie Jill Fitness YouTube page, the episode “Worst Menopause Myths Women Should Never Fall For!” with Wise + Well (Kristin Johnson and Maria Claps) debunks common misconceptions about menopause, offering practical insights and empowering women to approach this phase with clarity and confidence.
  • Menopause Reimagined by Andrea Donsky: This podcast offers expert advice and inspiring stories, helping women navigate perimenopause and menopause with confidence.
  • “Survival Tips for Perimenopause & Bioidentical Myths” with Dr. Carrie Jones – Episode #376 of the Longevity podcast with Nathalie Niddam. Dr. Jones breaks down what to test (and when), how to decode early vs late perimenopause, and why supporting estrogen metabolism matters. She also debunks common myths about bioidentical hormones and shares actionable sneak-peeks across lifestyle, strength training, and hormone health. Be sure to follow Dr. Carrie – she is a wealth of info on this topic!!
  • The episode, Menstruation, Menopause, and Hormone Replacement Therapy for Women, with Peter Attia, MD + Andrew Huberman is a deeply informative conversation that clears up confusion around hormone health. They cover the entire female hormonal arc, including HRT, symptoms, and the science behind what’s actually happening in the body. I was hesitant to listen to two men talk women’s hormones, but because they are who they are I knew it would be an informative one, and it sure was!

Strength Training Workouts

  • NourishMoveLove: Lindsey Bomgren leads women-focused strength training workouts on YouTube. Whether you’re a beginner or experienced, her clear, motivating style makes every session feel achievable. And they are all perimenopause-friendly/supportive. These work me to my core, but I always walk away from her workouts strong, proud of myself, and completely refreshed. By far my favorite/go-to for workouts!
  • The Body Coach TV with Joe Wicks: Joe Wicks, The Body Coach, provides accessible and fun strength training workouts on YouTube. His routines cater to all fitness levels, and his energy is contagious. But my favorite is his accent, and how he tires out so easily and huffs, puffs, and complains throughout them – I giggle and feel so tough as I power through them! Best part is, they don’t take long to complete. My favorite are his kettlebell videos.
  • Jessica Valant Pilates: Jessica Valant offers Pilates-based workouts on YouTube designed specifically for women in perimenopause and beyond. Her channel provides strength training, mobility, and exercises that support hormonal health.
  • Natalie Jill Fitness: Natalie Jill Fitness on YouTube is a great resource for midlife strength training. She offers workouts focused on building strength, improving mobility, and supporting overall health, with an emphasis on functional fitness to maintain muscle mass, support bone health, and boost energy.
  • Sadie Nardini: Sadie offers powerful programs designed for women 35+ to build strength, boost metabolism, and support hormonal health. Top picks include Yoga for Menopause (yoga, HIIT, and breathwork to ease symptoms and improve energy), 7 Day Total Body Firm (quick 10-minute workouts for lean muscle and bone health), Fit, Fierce and Over 40!(a series to reduce hormonal belly and increase strength), Metabolism Turboboost (fast, effective metabolic workouts), and the 30 Day Yoga HIIT Body Challenge (a month-long blend of yoga and HIIT for full-body fitness). Use promo code LAUREN25 for 25% off ANY of these programs!

Hormonal Health Support & Hair/Skincare

  • MyAlloy.com: This platform offers treatments and support for women navigating perimenopause and beyond. It’s a fantastic resource for learning about symptoms and treatment options. I personally use estriol cream, a form of estrogen that supports skin elasticity, hydration, and overall health during perimenopause. Use code LAUREN79210 at checkout for $25 off your first order.
  • Sadie Nardini’s Face HIIT: Sadie Nardini’s Face HIIT program offers targeted facial exercises that help tone and rejuvenate your skin. As a certified Face HIIT Consultant myself, I highly recommend it as a great way to boost circulation and support your skin during perimenopause and beyond! I recommend the 21-day Face HIIT Miracle course because it is the ultimate facial workout program to tone, sculpt, and lift your face and neck for a natural facelift. Use code LAUREN50 for $50 off and get lifetime access to the workouts. Plus, enjoy a free trial of the exclusive Aging Fiercely Community, where face consultants (like me!) share expert tips on exercises, skincare, and more.
  • Moisture Matters: One of the most common (and often overlooked) experiences during perimenopause is how drying it can be — from skin and eyes to joints and even digestion. This shift calls for extra nourishment, hydration, and warmth. Think of it as a time to gently replenish – moisture, softness, and self-kindness go a long way during this transition.
  • Monat Haircare: Hormonal shifts can lead to thinning, dryness, and scalp issues. Monat’s plant-based, non-toxic products support healthy hair growth and scalp balance, without the harsh stuff. Many women notice stronger, fuller hair with consistent use. One favorite of mine is the Renew  Shampoo & Renew Conditioner, which helps restore essential moisture to all types of hair. My next favorite is Monat Black Shampoo & Conditioner!

While much of the conversation around perimenopause focuses on managing symptoms like hot flashes, brain fog, and mood swings, what’s often overlooked is how much support there is out there! Perimenopause is not just a hormonal shift…it’s a powerful invitation to slow down, tune in, and take better care of ourselves.

Keep Exploring

This post is part of my October = Menopause Awareness Month posts – a collection of resources to help you feel supported, informed, and empowered through every stage of this transition. Check out more on this topic in my other blog posts:

Recent Posts