Perimenopause Explained: Hormone Roller Coasters, Testing & How to Feel Like Yourself Again | Episode 26 cover art

Perimenopause Explained: Hormone Roller Coasters, Testing & How to Feel Like Yourself Again | Episode 26

Perimenopause Explained: Hormone Roller Coasters, Testing & How to Feel Like Yourself Again | Episode 26

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 In this episode of The Hormone Café, Dr. Sarah Pederson breaks down perimenopause—what it is, how to know if you’re in it, and what you can do to feel better during this major hormonal transition. She explains why symptoms can feel extreme and unpredictable, how hormone testing actually works in perimenopause, and why a whole-body, root-cause approach is essential for long-term relief. Rather than accepting “this is just part of aging,” Dr. Sarah outlines how targeted nutrition, lifestyle support, lab testing, supplements, and — when appropriate — low-dose bioidentical hormone therapy can dramatically improve quality of life. In This Episode, You’ll Learn: 🌿 What Perimenopause Actually Is Perimenopause is the transition between regular, ovulatory hormone production and menopause. Instead of a smooth decline in estrogen and progesterone, hormone production becomes sporadic and erratic, leading to dramatic highs and lows. This hormonal “roller coaster” is what drives many of the frustrating symptoms women experience. 🔥 Common Symptoms of Perimenopause Dr. Sarah explains that symptoms can vary widely and may include: Anxiety and mood swingsDepression or irritabilityBrain fog and poor concentrationHot flashes, night sweats, and temperature intoleranceFatigue and poor sleepWeight gain despite eating well and exercisingChanges in metabolism Perimenopause is natural — but suffering is not inevitable. 🧪 How to Test for Perimenopause (and Why One Lab Isn’t Enough) Hormone levels fluctuate dramatically in perimenopause. One “normal” lab does not rule it out. Dr. Sarah explains: Why FSH and LH are key markersWhat values typically look like in reproductive years vs. perimenopause vs. menopauseWhy testing multiple times, at least two weeks apart, is critical to identify trends Trending labs over time gives a much clearer picture than a single snapshot. 🩸 When Irregular Bleeding Is a Red Flag Not all irregular cycles require treatment — but certain symptoms do: Extremely heavy bleedingBleeding lasting weeks at a timeBleeding through clothes or experiencing “waterfall” bleeding These situations warrant intervention to protect health and improve quality of life. 🥗 Why Nutrition Is Always the Foundation Before jumping to medication, Dr. Sarah emphasizes: Eating enough calories to support hormone productionStabilizing blood sugar to reduce hormone swingsEnsuring adequate protein, healthy fats, and micronutrients Nutrition is the base that allows any other therapy to work effectively. 🧠 Supporting the Entire Endocrine System Perimenopause is not just about estrogen and progesterone. Dr. Sarah walks through why it’s essential to assess: Thyroid function (full thyroid panel, not just TSH)Adrenal health (DHEA/DHEA-S)Nutrient status (magnesium, zinc, B vitamins, omega-3s)Mitochondrial and metabolic health 📈 Why Blood Sugar Matters More Than You Think Using continuous glucose monitoring, Dr. Sarah explains how blood sugar instability can worsen: InsomniaAnxietyInflammationHormone irregularity Balanced glucose = more stable hormones. 🌱 Gut Health, Absorption & Hormone Balance Even a perfect diet won’t help if nutrients aren’t absorbed. Daily bowel movements, minimal bloating, and proper digestion are essential to hormone production and detoxification. 💊 Supplements: When to Support vs. When to Avoid High estrogen → support detox pathways (DIM, calcium D-glucarate)Low hormones → avoid estrogen-lowering supplementsStrategic use of nutrients like DHEA when appropriate Supplement choice must match hormone status. 🧠 Mental Health & Nervous System Support Mood changes during perimenopause are influenced by: Hormone fluctuationsLife stressors (career changes, aging parents, family transitions) Sarah highlights the importance of therapy, nervous system regulation, and targeted neurotransmitter support when needed. 🌸 Hormone Therapy: When It’s Helpful Hormone replacement therapy can be life-changing for severe symptoms such as: Debilitating insomniaDrenching night sweatsSevere brain fog Sarah explains:Why low-dose, bioidentical hormones are usedHow therapy is personalizedThe importance of monitoring labs and symptomsWhy hormones should support — not override — natural physiology 📊 Discovery, Stabilization & Weaning Phases Hormone therapy is never “one and done.” Treatment includes: Discovery phase (finding the right dose)Stabilization phase (feeling great consistently)Planned weaning into menopause The goal is support, not dependence. Key Takeaways: Perimenopause can last 5–10 years and looks different for everyoneHormone swings — not aging — drive many symptomsOne lab test is not enough to diagnose perimenopauseWhole-body evaluation is essential for lasting resultsHormone therapy can be powerful when used thoughtfullyYou are not doomed to feel bad — feeling better is possible Resources & Next Steps: If you think you may be in perimenopause...
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