The holidays are supposed to be magical—twinkling lights, cozy vibes, and all—but sometimes it’s more stress than sparkle, especially when your hormones decide to join the party. This week, I’m talking about how to keep your cool when the holiday whirlwind meets perimenopause or menopause. We’re unwrapping some simple strategies that make a big difference, like magnesium, Omega-3s, and even bioidentical hormone therapy for better sleep and moods. If your holidays usually come with a side of overwhelm, these tips will help you keep the joy—and your sanity—intact.

 

I break it all down: how to tweak your diet, why the "80/20 rule" might save your holiday cravings, and the game-changing power of adaptogens to calm your system. I also get real about the role of sleep and movement in managing stress without adding more to your to-do list. Whether you're juggling endless errands or just trying to make it through without snapping at anyone, these strategies will leave you feeling more in control. Let’s make this holiday season feel less like chaos and more like something you actually want to enjoy!

 

If the holiday stress is already creeping in, Stress Less Mastery might just be your new best friend. It’s a natural way to chill out and keep cortisol in check so you can actually enjoy the season without snapping or stress eating. Get it for $29.95 with free shipping this Black Friday at metabolicblueprint.com. And if your hormones are stealing your holiday spirit, Menrva’s personalized treatments can help you get back to feeling your best. Check out gethormonesnow.com for a fresh start to the season.

 

Key Timestamps:

[06:30] Estrogen decline boosts cortisol, causing stress.

[09:39] Perimenopause lowers stress tolerance, increasing irritability.

[13:38] Set boundaries to protect priorities and well-being.

[15:47] Exercise is key for stress management and consistency.

[19:08] Focus on fruits, veggies, fiber, and hydration.

[23:17] B vitamins and adaptogens support energy and stress.

[25:21] Energy Boost Mastery balances energy with adaptogens.

[30:54] Testing ensures effective menopause hormone therapy.

[32:00] Bioidentical hormones aid perimenopause and menopause.

 

Memorable Quotes:

"There are a lot of things that we can do to improve our stress tolerance. And so first and foremost is quality sleep. If you've listened to me for any length of time, you know that it's one of my non-negotiables. And it is absolutely one of the largest foundational pieces that leads to longevity, leans to healthy longevity and improve risk profile for all-cause mortality, including dementia and heart attack and stroke." — Betty Murray

"It should be on the table as a discussion for all women to really have the availability of bioidentical hormone replacement as part of your overall health span strategy." — Betty Murray

 

Links Mentioned:

Stress Less Mastery: https://metabolicblueprint.com/

Menrva: https://gethormonesnow.com/

 

Connect with Betty Murray:

Living Well Dallas Website: https://www.livingwelldallas.com/

Hormone Reset Website: https://hormonereset.net/

Betty Murray Website: https://www.bettymurray.com/

Facebook: https://www.facebook.com/BettyAMurrayCN/

Instagram: https://www.instagram.com/bettymurray_phd/

 

Produced by Evolved Podcasting: www.evolvedpodcasting.com