The Complete Perimenopause Protocol: Peptides, HRT, Labs, Nutrition, Workouts & Supplements That Actually Work | Her Stack Series

Perimenopause is not a slow fade. It is a hormonal storm that lasts about a decade. Estrogen swings, progesterone slips first, testosterone quietly declines, and growth hormone falls alongside all of it. That is why the workout that worked at 25 stops working at 45. It is why women come to me saying "I am doing everything right and the scale will not budge." Your biology is changing, and your approach has to change with it.

In this episode I'm giving you my top recommendations for every pillar so you walk away with a real protocol, not a pile of overwhelm. We cover the exact biomarker labs to ask for, the truth about Hormone Replacement Therapy (HRT) now that the black box warning is finally off, the protein and blood sugar shifts your body actually needs in this decade, the strength training and lifestyle biohacks that move the needle, the top supplements that matter, and the foundational and advanced peptide and bioregulator stacks I recommend most often.

If you'd like to work with me, you can book a free call here.

Timestamps:

02:14 - Housekeeping: one-on-one consults are now open

06:09 - What we are covering today (full roadmap)

08:03 - What perimenopause actually is, average ages, the genetic component

13:18 - Progesterone, the first hormone to fall

17:11 - Estrogen, the master regulator that swings

21:05 - Testosterone, the quiet decline that drives libido and motivation

22:33 - DHEA, cortisol, thyroid, insulin, and FSH

31:36 - The exact labs to ask for (and where to get them)

39:38 - HRT, the 2002 study, bioidenticals, and why timing matters

43:38 - Pillar 1: Nutrition (protein, blood sugar, fiber, alcohol)

53:48 - Pillar 2: Lifestyle and biohacks (strength training, sunlight, nervous system, sauna)

01:05:30 - Pillar 3: Supplements (top 5 + herbs)

01:13:03 - Pillar 4: Peptides foundational stack (BPC-157, Epitalon, Selank)

01:23:47 - Advanced peptide layer (CJC-1295 + Ipamorelin, MOTS-c, PT-141, DSIP, Kisspeptin)

01:35:44 - Fringe biohacks (Dutch test, genetic testing, red light, PEMF, CGMs)

Resources:

My trusted Peptide Source Guide.

Work with me one-on-one.

The Her Stack Planner (digital or prints at home).

Join The LongHer Life ongevity community

Products mentioned:

BiOptimizers Magnesium Breakthrough code BIOHACKINGBRITTANY

HigherDOSE (red light face mask, hair hat, full body panel, PEMF mat) code BRITTANY15

Kineon red light laser, code BIOHACKINGBRITTANY

Fatty15 C15 essential fatty acid, code: BIOHACKINGBRITTANY

Naked Nutrition creatine monohydrate, DM for discount

Labs I recommend:

Function Health (US)

Hundred Health (US, ~100 biomarkers).

SiPhox Health (US + Canada at-home blood), code BRITTANY20

NIA Health and Felix Health (Canada).

Dutch Test (dried urine, ships worldwide).

Let's connect:

Instagram, TikTok, Facebook

Shop my favorite health products

Listen on Spotify, Apple Podcasts, YouTube Music

This is for educational purposes only. This is not medical advise.

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