The countdown is on—just one week until my 49th birthday! Some of you might think that’s pretty young, while others might see it differently. Either way, I can’t believe I’m approaching half a century on this planet. And honestly? I’m excited for what’s ahead. (More on that next week!)

This week, I want to talk about something that’s been on my mind a lot—because I’m right in the thick of it. Hormonal changes that happen in the transition to and through menopause.

I’ve been consuming all the information I can, not just for myself, but for the women I work with—most of whom are also navigating this transition or are already postmenopausal. While it’s common for things to change, I don’t think any of us should have to feel any less than our best.

So after 20 years of listening to women’s stories, plus a lot of research, here are 3 things I would NEVER do as a naturopathic doctor going through perimenopause:

What if menopause isn’t something to fear, but about evolving into an even better version of yourself?

1. I wouldn’t dismiss taking bioidentical hormones as a treatment option.

The latest evidence shows that for most women, bioidentical hormones (BHRT) can be incredibly helpful for symptom management and come with minimal risk. I’m now in my third month of taking bioidentical progesterone to support my sleep in the second half of my cycle. The jury’s still out on if this dose is the best dose for me, but I’m definitely noticing some positive changes.

2. I wouldn’t drastically cut calories to lose weight.


I get the temptation, but here’s the truth: severe calorie restriction doesn’t work anymore long-term. Instead of forcing your body into stress mode, focus on fuelling it properly—just like a vehicle that needs the right fuel to run efficiently.

Your metabolism, hormones, and energy levels will thank you. That’s one big reason why I find tracking macros such a valuable tool - how can you know what “enough” looks like without it?

3. I wouldn’t prioritize cardio over strength training.

Muscle loss accelerates in perimenopause and beyond, and strength training is a must. It’s not just about getting stronger—it’s about:

Boosting your metabolism

Reducing inflammation

Protecting your bones and joints

Feeling more energized, not drained

If you’re navigating perimenopause or menopause, and would like a strategic plan to help you feel energetic, confident, and more like yourself, I am here to help. 

Dr. Jennifer Haessler, ND