In this episode, we covered:

• 3 food “rules” I recommend for perimenopause
• Why you need protein, fat and carbs
• How much you need of each macronutrient
• To fast or not to fast?
• How often should you eat?

EQUIP PROTEIN: Grab my favorite protein powder HERE and save 15% with code: healthcoachclaudia.

WORK WITH US: The Hormone Rescue Program

https://www.bmj.com/content/383/bmj-2023-075354

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835660/

​​https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein

https://learn.genetics.utah.edu/content/metabolism/fat

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8878406/

https://journals.lww.com/nutritiontodayonline/fulltext/2019/05000/optimizing_dietary_protein_for_lifelong_bone.5.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/

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FREE GIFT: Peri-What?! The Must-Have Guide for Navigating Hormone Changes in Your 40s

WORK WITH US: The Hormone Rescue Program

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LOVE THE SHOW?!  Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey! 

In this episode, we covered:

• Hormone changes that affect your weight
• Why stress is a huge culprit of weight gain
• Is it “estrogen dominance” or progesterone deficiency?
• ‘Hunger’ and ‘satiety’ hormones that get overlooked
• How our client Aleah lost 17 pounds!
• The one macronutrient you need to track
• Why your gut plays a massive role in your weight
• Why you need to LHS (lift heavy sh*t)
• What I do to avoid “bulking up” 
• How I track my steps

Sources:

https://www.urmc.rochester.edu/ob-gyn/ur-medicine-menopause-and-womens-health/menopause-blog/may-2015/what-does-estrogen-have-to-do-with-belly-fat.aspx

https://pubmed.ncbi.nlm.nih.gov/16353426/

https://pubmed.ncbi.nlm.nih.gov/25926512/

https://www.nature.com/articles/s41579-023-00888-0

https://arcr.niaaa.nih.gov/volume/38/2/alcohol-and-gut-derived-inflammation

https://www.hsph.harvard.edu/news/hsph-in-the-news/strength-training-time-benefits/

Oura Ring

Walking Pad

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FREE GIFT: Peri-What?! The Must-Have Guide for Navigating Hormone Changes in Your 40s

WORK WITH US: The Hormone Rescue Program

QUESTIONS? EMAIL: [email protected]

LOVE THE SHOW?!  Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey! 

• How to find an HRT provider
• Different deliveries of hormone replacement therapy
• Why hormone injections and pellets are not recommended
• Side effects of hormone replacement therapy
• Progesterone hormone replacement therapy
• Estrogen hormone replacement therapy
• Testosterone & DHEA hormone replacement therapy

Sources:

Women’s International Pharmacy

Institute of Bioidentical Medicine (IOBIM)-trained providers

The Academy for Preventive and Innovative Medicine (Worldlink Medical)

Institute for Functional Medicine

Carol Petersen, RPh, CNP

Dr. Phyllis Bronson

DONT MISS THE UPCOMING MASTERCLASS: You’re Not Crazy…it’s Perimenopause! How to Navigate Hormone Changes After 35

REGISTER HERE - claudiapetrilli.com/masterclass

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FREE GIFT: Peri-What?! The Must-Have Guide for Navigating Hormone Changes in Your 40s

WORK WITH US: The Hormone Rescue Program

QUESTIONS? EMAIL: [email protected]

LOVE THE SHOW?! Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey! 

• Ramifications of low hormones
• Health benefits of replacing hormones
• Different terms for hormone replacement therapy
• Difference between bioidentical and synthetic hormones
• Fears about hormone replacement therapy 
• Women’s Health Initiative Study 
• Contraindications for HRT
• Over-the-counter hormones vs. prescription
• FDA-approved vs. compounded

In last week’s episode, I shared my journey with hormone replacement therapy and why I use it. If you haven’t listened to that, I highly recommend you go back and do so. 

Today, I want to dive a bit deeper into hormone replacement therapy, because there’s a lot of controversy around it.

DONT MISS THE UPCOMING MASTERCLASS: You’re Not Crazy…it’s Perimenopause! How to Navigate Hormone Changes After 35

REGISTER HERE - claudiapetrilli.com/masterclass

WORK WITH US: The Hormone Rescue Program

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6780820/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683316/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7475284/

https://www.womensinternational.com/wp-content/uploads/2021/11/Female-Hormone-Chart.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5415400/

Dr Corinne Menn

Dr. Daved Rosensweet

Estrogen Matters Book

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FREE GIFT: Peri-What?! The Must-Have Guide for Navigating Hormone Changes in Your 40s

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• A common misconception about HRT
• My hormone health over the years
• The symptoms I experienced in my mid-late 30s
• Why I’m an advocate for hormone replacement therapy (HRT)
• Why I addressed thyroid hormones first
• My journey with hormone replacement therapy
• Benefits I experienced and side effects

WORK WITH US: The Hormone Rescue Program

https://pubmed.ncbi.nlm.nih.gov/31540401/

https://www.balance-menopause.com/menopause-library/hormone-replacement-therapy-hrt-the-basics-factsheet/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7475284/

https://journals.sagepub.com/doi/abs/10.1177/20533691211039151

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7447675/

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FREE GIFT: Peri-What?! The Must-Have Guide for Navigating Hormone Changes in Your 40s

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• How stress affects perimenopause
• Symptoms associated with stress
• What happens when ovaries slow down
• How stress affects bodily functions
• Obvious and not-so-obvious stressors
• Steps to put into place to mitigate stress

Meditation app: Insight Timer

Hydration packets: Cure (use code: healthcoachclaudia)

WORK WITH US: The Hormone Rescue Program

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666866/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7840006/

https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2024.1323743/full

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FREE GIFT: Peri-What?! The Must-Have Guide for Navigating Hormone Changes in Your 40s

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• Anxiety in perimenopause 
• Hormone changes that cause anxiety
• Why progesterone is your best friend
• What to know about copper
• Vital food & lifestyle changes to make 
• Some supplements to consider

Matcha I love: https://amzn.to/4aQjAXv

Perimenopause Made Easy - https://claudiapetrilli.com/perimadeeasy

https://www.acog.org/womens-health/experts-and-stories/the-latest/mood-changes-during-perimenopause-are-real-heres-what-to-know

https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder

https://www.fda.gov/consumers/womens-health-topics/women-and-anxiety

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10086901/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10517880/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8080935/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9577631/

https://www.niddk.nih.gov/health-information/health-statistics/digestive-diseases

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4872422/

https://www.sciencedirect.com/science/article/abs/pii/S0278262602005304

Claudia Petrilli is a Functional Health Coach, Integrative Nutrition Coach, Women's Health Educator, and creator of The Hormone Rescue program. Having experienced debilitating periods, digestive issues, a sluggish thyroid, a pituitary tumor, and perimenopause symptoms in her late 30s, she knows exactly what it’s like to get dismissed by doctors and spend years searching for answers. 

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FREE GIFT: Peri-What?! The Must-Have Guide for Navigating Hormone Changes in Your 40s

WORK WITH US: The Hormone Rescue Program

QUESTIONS? EMAIL: [email protected]

LOVE THE SHOW?! Please subscribe, rate, review, and share wherever you listen!

In this episode, we covered:

• Mood swings in perimenopause 
• Hormone fluctuations that cause moodiness
• The estrogen-serotonin connection
• Why your food & lifestyle shouldn’t be overlooked
• PMDD in perimenopause
• Steps to take to improve mood struggles

Perimenopause Made Easy - https://claudiapetrilli.com/perimadeeasy

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1327664/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4335177/

https://pubmed.ncbi.nlm.nih.gov/11955793/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266949/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317401/

https://thewellnessbydesignproject.com/2023/05/pmdd/

https://pubmed.ncbi.nlm.nih.gov/15013271/

https://pubmed.ncbi.nlm.nih.gov/26168104/

https://pubmed.ncbi.nlm.nih.gov/12519554/

https://www.health.harvard.edu/blog/gut-feelings-how-food-affects-your-mood-2018120715548

https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2668205

Claudia Petrilli is a Functional Health Coach, Integrative Nutrition Coach, Women's Health Educator, and creator of The Hormone Rescue program. Having experienced debilitating periods, digestive issues, a sluggish thyroid, a pituitary tumor, and perimenopause symptoms in her late 30s, she knows exactly what it’s like to get dismissed by doctors and spend years searching for answers. 

Instagram

LinkedIn

Facebook

Website

FREE GIFT: Peri-What?! The Must-Have Guide for Navigating Hormone Changes in Your 40s

WORK WITH US: The Hormone Rescue Program

QUESTIONS? EMAIL: [email protected]

LOVE THE SHOW?! Please subscribe, rate, review, and share wherever you listen!

In this episode, we covered:

• Common sleep disruptions in peri 
• Hormones that affect your sleep
• Other factors that affect quality of sleep 
• My must-haves for a good night of sleep
• When to consider hormone replacement therapy 

Find the melatonin I recommend  HERE.

Find my favorite sleep mask HERE.

Find the magnesium cream I mentioned HERE.

Sources:

https://www.cdc.gov/nchs/products/databriefs/db286.htm https://www.ncbi.nlm.nih.gov/books/NBK223808/ https://sleepdoctor.com/features/why-90-percent-of-women-with-sleep-apnea-go-undiagnosed/ www.sleepbetter.nyc https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5028797/ https://www.sciencedirect.com/science/article/pii/S1389945721004354 https://thesleepconsultant.com/2022/05/30/gut-parasites-how-they-negatively-impact-your-sleep/

To connect with Claudia Petrilli: 

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FREE GIFT: Peri-What?! The Must-Have Guide for Navigating Hormone Changes in Your 40s

WORK WITH US: The Hormone Rescue Program

QUESTIONS? EMAIL: [email protected]

Love the show? Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey!

In this episode, we covered:

• Stress and fatigue during the perimenopausal transition 
• Hormone deficiencies associated with fatigue
• Some obvious and not-so-obvious causes of fatigue
• How chronic stress causes fatigue
• Steps to take to improve your fatigue 

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866170/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4104011/

https://www.ncbi.nlm.nih.gov/books/NBK555956/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10520960/

Find the hydration packets I recommend HERE (use code: healthcoachclaudia).

Find the melatonin I recommend HERE.

To connect with Claudia Petrilli:

Instagram

LinkedIn

Facebook

Website

FREE GIFT: Peri-What?! The Must-Have Guide for Navigating Hormone Changes in Your 40s

WORK WITH US: The Hormone Rescue Program

QUESTIONS? EMAIL: [email protected]

Love the show? Please subscribe, leave a 5-star rating, review, and share, so that other women can find this podcast for guidance and support through their perimenopause journey!