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Menopause isn’t a blink-and-you-miss-it moment. It’s a major life shift that lasts much longer than most of us realize. For many women, perimenopause can span five to ten years, sometimes even longer. So why do so many of us wait until symptoms hit to pay attention?

The reality is, the earlier you prepare, the more control you have over your experience. By taking a proactive approach, you can manage your health throughout this journey, instead of reacting when symptoms become overwhelming.

In this episode, I share 10 key strategies to help you approach perimenopause and menopause with confidence—from tracking symptoms and optimizing sleep to managing metabolic health and knowing when to seek treatment. Let’s dive into how to advocate for your health, reflect on your needs, and ensure you’re prepared to handle this life transition on your terms.

References

“The Menopause Menu” by Dr. Susan Baumgaertel

Ep. 14: How to Sleep Better with Dr. Andrea Matsumura

https://menopause.org/

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Eastside Menopause & Metabolism

00:41 - Dr. Patil-Sisodia explains menopause as a journey, not a destination, and introduces strategies to help women proactively prepare for perimenopause and menopause.

02:53 - Understanding your family health history is crucial, as genetics affect menopause risks like heart disease, diabetes, and osteoporosis.

04:35 - Tracking symptoms early helps understand how menopause affects mood, sleep, body composition, and more.

06:28 - Dr. Patil-Sisodia emphasizes the importance of a balanced diet, focusing on protein, fiber, hydration, and natural carbs during menopause.

08:37 - Regular exercise, combining strength training and cardio, helps adjust to menopause-related changes while preventing injury.

11:06 - Good sleep habits are essential; hormone therapy and sleep apnea testing may help if issues persist.

12:26 - Managing stress and mindset is key during menopause.

14:10 - Be proactive about your health to prepare for perimenopause and menopause.

15:37 - Managing metabolic health is vital, as hormonal shifts can lead to weight gain and insulin resistance.

18:45 - Non-hormonal treatments can be effective if lifestyle changes and hormone therapy aren't options.

19:40 - A recap of the ten key recommendations to prepare for perimenopause and menopause.

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