This program is built on 4 pillars: Lifestyle, Nutrition, Body, Mindset

We’ll look at these 4 pillars through out the program. Throughout the program, you will receive information on the 4 pillars and tools that will help you do self assessments on how hormonal changes maybe impacting you. The goal is to give you the tools to navigate perimenopause in ways that feel better.

Lifestyle:

When we look at lifestyle, we’ll be looking for opportunities to make small changes that support the hormonal changes we are experiencing.

What and when we eat, how we manage stress and boundaries, sleep routines, and exercise. Having a group setting provides a variety of support and solutions from others working on similar goals.

Nutrition:

We’ll look at ways that nutrition can support balanced hormone production. We’ll also learn how changing levels of estrogen and progesterone can effect insulin, impacting our energy & metabolism.

You’ll receive information on foods that to prioritize because they provide good fats and proteins for hormone production and nutrient dense ingredients that will help stabilize your mood, boost energy and overall sense of wellbeing.

Body:

Our bodies are changing. You’ll get a little bit of the science behind what those changes are.

We’ll look at how the mind body connection works in our nervous system and hormones and what you can do to support yourself.

Mindset:

Perimenopause can hijack your mindset. It’s interesting to note that some functional medicine doctors working with perimenopause and menopause patients observe past trauma and daily stressors that were previously “fine” become hard to deal with as hormones change.

This group will provide tools and support around daily habits to help you build resilience.

Each week you will receive an email that has your homework - which will will include about an hour of reading, audio or video to complete and self assessment tools, like a journal entry, tracking tool or a quiz.

I may include optional additional resources on the topic.

Please read this email at least a couple days before we meet so you have time to complete everything.

Homework:

Readings, recordings, and tracking & assessment tools will be shared with by email. I ask that you complete these ahead of our meeting. For the most part, it will be about an hour of your time. In all of my programs, the goal is to replace shame with something more constructive. There’s no shame in not getting homework done if you need to prioritize something else in life. Just keep in mind the work you put into this will impact how much you get out of it.

Accountability:

Some of the conversations and activities in this group are designed to help you examine and structure your own accountability. I ask you to show up to this group with an openness to self awareness and a willingness to release shame. Sometimes we hold a lot of self judgement that we assume motivates us - but usually results in self sabotage.

Privacy:

We ask everyone in the group not to share personal information like names, stories or other details from other members. We want everyone to feel comfortable sharing openly. East Bay Functional Health is not HIPPA compliant.

Respect:

One rule we have in the group is that you are only invited to share your personal stories, experiences and challenges. You may not offer feedback or advice unless someone specifically asks the group to do so. The goal is to create an open, judgement free space to share. Often times, we are told we are wrong or at fault for our experiences - in ways that can be detrimental to getting help. The goal is to foster a community that equally values support, empowerment and accountability.

Medical Disclaimer:

This program does not diagnose, prescribe or advise on any medical conditions or treatments. No doctors, nurses, nutritionist or dietitians are part of the program.

This group is a great place to share resources about navigating the medical system and questions to ask your providers. There will be space to work through some of the challenges you feel around seeking medical support.

Psychological Disclaimer:

This program does not diagnose, prescribe or advise on any psychiatric conditions or treatments and is not a place to process heavy trauma. No therapists, psychiatrists, psychologists or social workers are part of the program.

We may touch on subjects related to trauma but this group is not a place to go into deep details. You are encouraged to discuss your experience without going into too many details. Here is an example:

I’ve noticed I have less resilience around my feelings. I am really easily triggered these days and snap at my partner over little things.

Part of the reason we do not want to go into details of trauma experience is that sometimes our own story can trigger someone else in the group. We all have trauma - please be aware of how you share it.