How I Assess & Support You

A clear, step-by-step approach — no guesswork

Step 1: Intake & Where You Are Right Now

We start with a detailed conversation about you, not just numbers.

We review:

• Your cycle changes (if any)

• Sleep, mood, hot flashes, weight or waist changes

• Energy, brain fog, libido, and urinary or vaginal symptoms

• Medications, supplements, and family history

We determine whether you’re in peri-menopause or menopause based on symptoms and patterns, not labs alone.

Step 2: Symptom Scoring (So We Can Track Progress)

You’ll complete a simple, validated symptom questionnaire at the start and throughout the program.

This helps us:

• Objectively measure what’s improving

• Focus on what matters most to you

• Adjust your plan based on real feedback

Step 3: Foundational Lab Work (When Appropriate)

If labs are available or appropriate, we review core markers that impact midlife health, including:

• Blood sugar and metabolism

• Cholesterol and cardiovascular risk

• Thyroid function

• Key hormones

• Nutrients related to energy and bone health

Not everyone needs extensive testing — we use labs strategically, based on symptoms and goals.

Step 4: Your Personal Pattern & Plan

Using your history, symptoms, and labs (if available), we identify your primary drivers, such as:

• Blood sugar or weight-resistance patterns

• Thyroid overlap

• Inflammation or joint pain

• Mood, anxiety, or brain fog

• Sleep or nervous-system disruption

• Urogenital or pelvic symptoms

Your plan focuses on 3–5 priorities, so it’s effective and realistic.

Step 5: Re-Assessment & Adjustment

Your body changes — so your plan should too.

• Symptoms are reassessed at 2–4 weeks

• Key labs are revisited at 3 months if needed

• We adjust nutrition, movement, recovery, and supports accordingly

What Everyone Starts With                          (Your Foundation)

These apply to nearly all peri- and post-menopause clients:

Category

Key Strategy

Nutrition

Protein-forward, fiber-rich meals

Fewer ultra-processed foods

Blood-sugar-supportive timing

Movement

Strength training 2–3x/week

Regular walking or aerobic movement

Daily movement that fits your life

Sleep & Stress

Simple sleep routines

Nervous-system calming tools

Support for chronic insomnia if present

Core Nutrients

Correcting common deficiencies (vitamin D, magnesium, omega-3s, B12, iron when needed)

When We Add Targeted Support

Based on your dominant symptoms, we may layer in focused strategies for:

• Weight resistance & metabolism

• Thyroid support (in coordination with your doctor)

• Inflammation or joint pain

• Mood, anxiety, or brain fog

• Sleep disruption

• Urogenital symptoms

How We Track Success

At regular check-ins, we look at:

• Symptom improvement

• Sleep quality

• Energy and mood

• Strength or body composition trends

• How sustainable the plan feels

The goal is not perfection — it’s progress you can maintain.

The Bottom Line

This is a structured but personalized process that:

• Meets you where you are

• Uses science without overwhelm

• Adjusts as your body changes

• Leaves you with a plan you can trust

You’re not expected to "figure this out" on your own — we do it together, step by step.