A Whole-Person Approach to PeriMenopause Support
I also support women who are in their 30's and 40's who are beginning to experience perimenopausal symptoms and who would like to know more about what is happening and what to do to optimize their health and wellness leading up to, through, and beyond menopause.
I apply an evidence-based approach focusing on lifestyle and pharmacologic options to support mental, physical, and spiritual health (e.g., holistic or whole-person).
Please see below for more information and click the link to schedule a call! xx
Hot Flash Happy Hour
What is Hot Flash Happy Hour?
The Hot Flash Happy Hours are a fun and sacred space for women navigating the transformative (often challenging) peri-menopause journey. They are for those who seek authentic connection with other women and are eager to understand what is happening and more importantly, how to feel their best through midlife and beyond.
Register for In-Person (Colorado)
A Holistic Approach to PeriMenopause Well-Being
Approach
The Science
The Science
I'm a pharmacist, certified wellness practitioner, and perimenopause specialist. I use an evidence-based approach to empower women experiencing the physical and emotional roller coaster of perimenopause with strategies and solutions so they can reclaim their vitality and live the life they desire.
I provide step-by-step guidance to tacklin
I'm a pharmacist, certified wellness practitioner, and perimenopause specialist. I use an evidence-based approach to empower women experiencing the physical and emotional roller coaster of perimenopause with strategies and solutions so they can reclaim their vitality and live the life they desire.
I provide step-by-step guidance to tackling symptoms like hot flashes/night sweats, weight gain, mood swings, and more. I emphasize the importance of the mind-body-spirit connection in any effort toward vitality.
The Science
The Science
The Science
A growing body of research on sleep, stress, mindset, gut-brain, nutrition, movement, mindfulness, and gratitude supports the importance and effectiveness of lifestyle and mindset choices in improving the debilitating symptoms of perimenopause.
Research also shows that when we understand what is happening in our bodies, we are more empower
A growing body of research on sleep, stress, mindset, gut-brain, nutrition, movement, mindfulness, and gratitude supports the importance and effectiveness of lifestyle and mindset choices in improving the debilitating symptoms of perimenopause.
Research also shows that when we understand what is happening in our bodies, we are more empowered to adapt what we learn to suit our own needs, which can make the interventions more effective.
Philosophy
The Science
Philosophy
Optimal wellness during perimenopause comes not only from our physical health but also from our mental and spiritual health.
Small but important adjustments to lifestyle and mindset can result in significant improvements in our vitality which can help transform perimenopause from a time of suffering to a time of self-reflection, self-disc
Optimal wellness during perimenopause comes not only from our physical health but also from our mental and spiritual health.
Small but important adjustments to lifestyle and mindset can result in significant improvements in our vitality which can help transform perimenopause from a time of suffering to a time of self-reflection, self-discovery, and renewal - an opportunity to live the life we desire.
Find Your Peace In PeriMenopause
Overview
PeriMenopause can be a challenging and tough-to-navigate time in a woman's life. The Peace in PeriMenopause program and PeriPods are designed to support pre- and perimenopausal women seeking an evidence-based, mind-body-spirit approach to symptom relief & prevention, energy restoration, and overall well-being.
1) Nutrition
Good nutrition during perimenopause is crucial for managing symptoms like hot flashes, weight gain, aches & pains, and others. It can also help reduce the risk of certain health conditions that become more common during and after perimenopause (e.g., osteoporosis and heart disease).
Additionally, proper nutrition can support mood, cognitive function, and skin elasticity, helping women navigate the perimenopausal transition with greater ease and vitality.
2) Gut Health
Maintaining good gut health during perimenopause is crucial as hormonal changes, inflammation, and nervous system dysregulation can significantly impact the gut microbiome.
A healthy gut microbiome during this transition can help regulate hormone levels, manage perimenopausal symptoms (e.g., mood swings, weight gain, and stress), reduce the risk of certain health conditions, and support overall well-being.
3) Sleep
Sleep health is paramount during perimenopause as hormonal fluctuations can significantly disrupt sleep patterns, leading to insomnia, night sweats, and daytime fatigue.
Quality sleep is essential for maintaining cognitive function, emotional well-being, and physical health during this transitional period.
Adequate sleep helps regulate stress hormones, supports immune function, and aids in managing weight - all of which can be challenging aspects of perimenopause.
Moreover, good sleep hygiene can help alleviate other perimenopausal symptoms such as mood swings and hot flashes, contributing to an overall improved quality of life during this stage.
4) Stress-Management
Effective stress management is crucial during perimenopause, as hormonal changes can heighten stress sensitivity and exacerbate symptoms like mood swings, anxiety, and fatigue.
Chronic stress can negatively impact overall health, increasing the risk of cardiovascular issues and weakening the immune system, both of which are concerns during perimenopause.
Managing stress effectively not only helps in alleviating perimenopausal symptoms but also supports a smoother transition through this significant life stage.
5) Movement
Incorporating regular movement during perimenopause is vital for maintaining physical and mental health.
Perimenopause-specific movement helps combat weight gain, strengthens bones, and enhances cardiovascular health, which is crucial to optimizing long-term health beyond menopause.
Beyond physical benefits, regular movement also improves mood, reduces stress, and can alleviate symptoms like hot flashes, contributing to a more balanced and healthy menopausal transition.
6) Body Budget
Maintaining a balanced body budget during perimenopause is crucial for overall well-being and symptom management.
This concept, which involves balancing energy intake with energy expenditure, becomes particularly important as metabolic changes during perimenopause can lead to weight gain and altered body composition.
A balanced body budget helps regulate hormones, supports bone health, and aids in maintaining a healthy weight, which can improve symptoms and long-term health.
7) Gratitude & Spirituality
Embracing spirituality and gratitude during perimenopause can significantly enhance emotional resilience and overall well-being.
Spiritual practices, such as meditation or mindfulness, can provide a sense of peace and purpose, helping women navigate the emotional challenges that often accompany this life transition.
Cultivating gratitude fosters a positive mindset, allowing individuals to focus on the present and appreciate the changes in their lives, rather than feeling overwhelmed by them.
Together, these practices can reduce stress, improve mental health, and promote a deeper connection to oneself and the surrounding world, making the perimenopausal journey more fulfilling and enriching.
The Peace in PeriMenopause Program Includes:
- Weekly modules (audio, video, and slides)
- Weekly, live 1-on-1 coaching sessions (Plus Program)
- Weekly group Connection calls with other women in the program
- Weekly tasks to to support your transformation
- Curated tips from current research
- Ongoing support and accountability
- Ongoing access to the Alumni group and resources upon completion of the program
Guides and Toolkits
PeriMenopause Stress & Anxiety
PeriMenopause-Specific Nutrition
PeriMenopause-Specific Nutrition
PeriMenopause-Specific Nutrition
PeriMenopause-Specific Nutrition
PeriMenopause-Specific Nutrition
Natural Hot Flash Hacks
Hormone Therapy Demystified
Hormone Therapy Demystified
Hormone Therapy Demystified
Hormone Therapy Demystified
Hormone Therapy Demystified
Menopause Rating Scale (MRS)
What is the MRS?
The MRS is a tool that is widely used to assess the severity of (peri)menopausal symptoms and how the symptoms impact a woman's quality of life and daily living.
How do I score the MRS?
The MRS consists of 11 items, each representing a physical, emotional or psychological, or urogenital (e.g., vaginal and bladder) symptom or complaints often related to (peri)menopause.
Each symptom is rated from 0 (no symptoms) to 4 (very severe symptoms) and the the total score ranges from 0 to 44. Higher scores indicate more severe symptoms.
- 0-4: Minimal symptoms.
- 5-8: Mild symptoms.
- 9-15: Moderate symptoms.
- 16+: Severe symptoms.
What do I do with my score?
- You can use the score to monitor changes in your symptoms over time and see how treatments and lifestyle changes affect your symptoms. For example, the first time you fill out the questionnaire will give you a "baseline", then you can fill out the questionnaire at various points in time and see how your scores have changed.
- You can use your MRS score to talk with your practitioner about your symptoms and help determine different treatment options.
- Knowing your score empowers you to take an active role in managing your symptoms.
Click to check your Symptom Severity.
Speaking Engagements
Body Ethos Podcast
"Menopause & Me" (Denver)
Erie Wellness Podcast
Erie Wellness Podcast
"Menopause & Me" (Denver)
Erie Wellness Podcast
"Menopause & Me" (Denver)
"Menopause & Me" (Denver)
"Menopause & Me" (Denver)