Whatstack

Guide

Perimenopause Protocol.

A complete protocol — supplements, peptides, HRT, sleep, fitness, diet, and exactly what to do when symptoms flare.

Contents

  1. 01Understanding perimenopausePerimenopause is not a disease — it's a transition. Estrogen and progesterone don't simply…
  2. 02Bloodwork & baselineBefore adding anything — supplements, peptides, protocols — establish a baseline. This…
  3. 03Hormone therapy (HRT)MHT (menopausal hormone therapy) remains the most effective treatment for significant…
  4. 04The supplement stackRanked by evidence strength and impact. Start with the foundational tier — don't add…
  5. 05Peptide optionsPeptides are short amino acid chains that signal specific biological processes. More…
  6. 06Diet & nutritionNutritional demands shift dramatically during perimenopause. The most common mistake is…
  7. 07Sauna & coldThermal contrast therapy — cycling between heat and cold — trains the cardiovascular…
  8. 08Red light therapyPhotobiomodulation — light at specific wavelengths stimulates mitochondrial function…
  9. 09Fitness & yogaThe type of exercise that matters most shifts dramatically during perimenopause…
  10. 10Sleep protocolSleep disruption is the primary concern, and it's the symptom that amplifies everything…
  11. 11Massage & bodyworkNot a luxury — a legitimate nervous system intervention. Reduces cortisol, relieves the…
  12. 12Alcohol, coffee & things to limitSome of the most impactful changes during perimenopause are subtractive — removing things…
  13. 13Daily routineAll of the above, on a single day. A skeleton you can hold in your head and adapt.
  14. 14When things flarePerimenopause is not linear. There will be bad nights, bad days, and bad weeks. Having…
  15. 15Essential reading
Research-use note. Informational reference drawn from research literature and standard clinical guidance. None of it is medical advice. Discuss anything you intend to use with a qualified menopause-literate physician.