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The weekly letter

One calm email a week: new articles and practical tips about perimenopause.

Perimenopause basics: what it is, stages and how long it lasts · Brain fog, mood and anxiety in perimenopause · Perimenopause sleep problems and night sweats · Hot flashes, aches and body changes in perimenopause · Irregular periods and cycle changes in perimenopause · Perimenopause treatment: HRT and other options · Perimenopause lifestyle and self-advocacy · Symptom dictionary · Toolkit

• Why your perimenopause blood test came back "normal" Perimenopause blood test normal but symptoms aren't? Hormones swing day to day, so one test can miss it. Here's what doctors use and what to ask next.
• What are perimenopause internal vibrations? (And how to calm them) Perimenopause internal vibrations feel like a buzz or tremor inside your body. Learn what may cause them, what may help, and when to get checked.
• What is perimenopause? A calm, clear guide to the basics What is perimenopause? A plain guide to the years before menopause: when it starts, what happens to your hormones, common symptoms and how it's recognized.
• First signs of perimenopause: the early changes to notice The first signs of perimenopause can be subtle: shorter cycles, poor sleep, mood shifts, worse PMS or hot flashes, sometimes while periods are still regular.
• Perimenopause stages: early vs late, and what changes in each The stages of perimenopause, early vs late, explained simply: how your cycle changes in each stage, what tends to happen, and what comes after your last period.
• Perimenopause vs menopause: what's the difference? Perimenopause vs menopause, explained simply: what each word means, the average age, and how symptoms and fertility differ before and after your last period.
• How long does perimenopause last? What the research says How long does perimenopause last? Typically 2 to 8 years, about 4 on average. What affects the length, how long hot flashes persist, and when it ends.
• Perimenopause anxiety: why it happens and what helps Perimenopause anxiety can arrive out of nowhere, with a racing heart or panic attacks. Why hormones and sleep play a part, and what may help you feel steadier.
• Perimenopause night sweats: why they happen and what helps Perimenopause night sweats can soak your sheets and break your sleep. Why they happen, bedroom fixes to try, and treatments to ask your doctor about.
• Heavy periods in perimenopause: why they happen and what helps Heavy periods in perimenopause are common, but you don't have to put up with them. What counts as heavy, why it happens, signs of anemia, and what helps.
• Non-hormonal treatments for perimenopause: your options Non-hormonal treatments for perimenopause symptoms include FDA-approved hot flash medicines, off-label options, CBT, hypnosis and vaginal moisturizers.
• How to advocate for yourself when perimenopause is dismissed How to advocate for yourself when perimenopause symptoms are dismissed: second opinions, finding a menopause-trained clinician, your records and insurance.
• How to track perimenopause symptoms (and what to write down) How to track perimenopause symptoms simply: what to write down, how long to keep going, easy methods, and how to sum it up for your doctor.
• Perimenopause insomnia: why you can't fall asleep Perimenopause insomnia can leave you tired but wide awake at bedtime. Why falling asleep gets harder, why CBT-I comes first, and what to know about pills.
• Perimenopause fatigue: why you're so tired, and what helps Perimenopause fatigue is common, but it isn't always hormones. The usual causes, from broken sleep to low iron and thyroid, what helps, and tests to ask about.
• Perimenopause weight gain: why your body is changing shape Perimenopause weight gain is common. What research says about hormones, aging, muscle and sleep, and gentle, evidence-based ways to support your body.
• Perimenopause brain fog at work: practical ways to cope Perimenopause brain fog at work can shake your confidence. Practical ways to protect your focus, plus how to talk to your manager or HR if you choose to.
• Spotting between periods in perimenopause: what it can mean Is spotting between periods normal in perimenopause? The common causes, why bleeding between periods or after sex is always worth checking, and what to expect.
• Can you get pregnant in perimenopause? Birth control in midlife Can you get pregnant during perimenopause? Yes. Why fertility dips but doesn't vanish, when birth control can usually stop, and the options that suit midlife.
• Do supplements help perimenopause? What the research says Do supplements help perimenopause symptoms? What research says about black cohosh, soy, magnesium, melatonin, ashwagandha and more, and how to choose safely.
• Perimenopause headaches: why they get worse and what may help Perimenopause headaches and migraine can get worse as estrogen swings. Why it happens, how tracking helps, and which headache symptoms mean call 911.
• Perimenopause skin and hair changes: what helps, what to check How perimenopause changes your skin and hair: dryness, breakouts, itching, thinning hair and new facial hair, plus what may help and signs to get checked.
• Perimenopause bloating: why it happens and when to get checked Perimenopause bloating can come from hormone shifts, gas, constipation and food triggers. What may help, and which symptoms need a prompt doctor visit.
• What to eat during perimenopause: a calm, practical guide What to eat during perimenopause: protein at each meal, calcium and vitamin D for bones, fiber, fatty fish, and why less alcohol may ease hot flashes.
• Best exercise for perimenopause: strength, cardio and balance The best exercise for perimenopause mixes aerobic activity, strength training and balance work. What US guidelines say, and what exercise can and can't do.
• Perimenopause and stress: how it affects symptoms, what helps How stress affects perimenopause symptoms like hot flashes and sleep, why midlife can feel so heavy, and evidence-based ways to manage stress that may help.
• Brain fog is real, and it usually lifts Forgotten words, lost keys, rereading the same email three times. Why perimenopause affects memory and focus, how long it lasts, and what helps.
• Why you're wide awake at 3am in perimenopause Hot, wired and staring at the ceiling? Why perimenopause breaks sleep in the early hours, what else to rule out, and seven things that help.
• Perimenopause hot flashes: what's happening, and what actually helps That sudden wave of heat has a real cause. Why perimenopause hot flashes happen, how long they last, seven things that help, and the treatments available.
• Irregular periods in perimenopause: when your cycle stops making sense Shorter, longer, heavier, skipped. Why periods change in perimenopause, what's typical, which bleeding needs checking, and what helps.
• Perimenopause rage, tears, and everything in between Sudden fury, crying at commercials, anxiety out of nowhere. Why perimenopause hits your mood, why your partner gets the brunt, and what helps.
• HRT for perimenopause in 2026: a calm look at the evidence Types, benefits and risks without the scare headlines. What hormone therapy does in perimenopause, what US experts and the FDA currently say, and what to expect when you start.
• Perimenopause joint pain: the aches nobody warned you about Stiff mornings, sore hands, aching shoulders and knees. Why perimenopause affects your joints, what needs checking, and seven things that help.
• How to talk to your doctor about perimenopause (script + checklist) A short appointment goes further with a plan. A checklist for before you go, a word-for-word script, the questions to ask, and what to do if you're brushed off.

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