Peri / Post Menopause Coaching Package
Menopause Support Package
Restore balance. Reclaim energy. Feel like you again.
This fully personalised package supports you through the transition of perimenopause, menopause, and postmenopause with a unique blend of education, hands-on therapies, and lifestyle coaching—rooted in your biology, stage of life, and lived experience.
Whether you’re navigating hormonal chaos, chronic fatigue, emotional shifts, pain, or simply feel “off,” this programme is designed to support, strengthen, and re-empower you at every level—body, mind, and nervous system.
The Consultation Process
Your journey begins with a 60-minute in-depth consultation, where we explore:
• Your health history and current symptoms
• Lifestyle, stress, sleep, nutrition, and movement habits
• Your menopause stage (perimenopause, menopause, postmenopause)
• Your goals, capacity, and preferences
From here, I design a tailored plan combining coaching, education, and therapeutic treatments to suit your needs.
Coaching Framework – Rewire, Reboot, Embody
This signature 3-phase coaching approach underpins your experience:
REWIRE – Calm the nervous system & shift mindset
• Nervous system education
• Breathwork and vagus nerve regulation
• Reframing beliefs and patterns that no longer serve you
REBOOT – Restore balance and energy
• Nutrition and recovery strategies for hormonal balance
• Strength & conditioning for bone, muscle, and metabolic health
• Daily rhythm resets for sleep, stress, and energy
EMBODY – Reconnect, build resilience & thrive
• Long-term habit change and movement integration
• Emotional regulation and self-trust
• Tools to help you feel grounded, strong, and fully you again
Hands-On Therapies (as needed)
These gentle, effective therapies are integrated into your package based on your symptoms and session focus:
• Acupuncture – for hot flushes, sleep, mood, pain & hormonal balance
• Reflexology – for nervous system support, stress relief, and hormone regulation
• Lymphatic Therapy & Cupping – for detoxification, puffiness, and immune support
• Scar Tissue & Fascia Work – to restore movement and release tension
• Vagus Nerve Techniques & Breathwork – for deep calming and whole-body regulation
What’s Included
• Full consultation and personalised menopause profile
• Tailored plan covering nutrition, movement, and lifestyle strategies
• Access to coaching sessions and hands-on bodywork therapies
• Home care resources: rehab plans, breathwork, strength exercises, and habit tools
Access to my PDF menopause booklet, including recipes, exercises and lifestyle support
• Ongoing support and progress reviews to adapt your plan as you evolve
Whether you’re in burnout, battling symptoms, or ready to feel empowered and embodied again—this package offers compassionate, clinical, and deeply personalised support for the whole you.
A Professional Reflection on Perimenopause, HRT, and Hormonal Dysregulation By Samantha
Background and Family History
In 2017, at the age of 37, my husband suggested I might be experiencing perimenopause. At the time, the suggestion felt premature. However, reflecting on my personal history and that of the women in my family, hormonal instability was a recurring theme. My mother underwent a hysterectomy in her 30s, and my grandmother experienced a severe psychiatric breakdown in her early 40s, which may have been related to undiagnosed menopause and a lack of hormonal care—a situation not uncommon for her generation.
Onset of Symptoms
By 2020, I was experiencing common symptoms of perimenopause: severe hot flushes, anxiety, mood dysregulation, and debilitating menstrual bleeding. These symptoms aligned with transitions in my life, including returning to higher education and navigating a history of undiagnosed learning difficulties such as dyslexia and dyscalculia and undiagnosed ADHD, The stress of academic performance, compounded by cognitive overload, likely exacerbated my hormonal symptoms.
At this time, I also suspected I had endometriosis, based on previous clinical symptoms, though it remained unconfirmed until later. My experience was consistent with the literature, which shows that undiagnosed endometriosis and adenomyosis are common in patients reporting heavy, painful bleeding and emotional volatility (Vercellini et al., 2014)].
During this period, I was completing my degree while working in health and wellbeing. I remember trying to make sense of my symptoms—experiencing waves of intense fatigue, mood swings, and what I called "emotional spirals." I would sometimes feel fine, only to be overwhelmed the next day by what felt like physical and emotional inflammation. Studying biomechanics felt like swimming through fog. Eventually, after a dyslexia diagnosis confirmed my learning differences, I adjusted my course to better support my business goals.
Delays in Diagnosis and Barriers to Care
Despite reporting clear signs of perimenopause, I was frequently told by clinicians that I was "too young." This is a common barrier, with studies showing that many women under 45 are often misdiagnosed or dismissed despite having textbook symptoms [(Sarrel et al., 2013)]. During this period, I was prescribed a range of medications—NSAIDs and vaginal pessaries, —none of which addressed the underlying cause.
Eventually, following ongoing advocacy and a formal educational psychology assessment, I began hormone replacement therapy (HRT), starting with oestrogen. The improvement was rapid and noticeable. However, the addition of progesterone (oral and later transdermal) corresponded with a significant return of anxiety, pain, and emotional dysregulation.
The changes were dramatic. I’d go from feeling hopeful and energised to tearful, exhausted, and disconnected from my work. My husband and I began tracking symptoms and dosages—trying to make sense of the fluctuations. Each trial with a different delivery method (patch, gel, pill, pessary) felt like a new experiment with unpredictable results.
The Complexity of HRT Absorption and Individual Variation
Initially, I believed I was experiencing progesterone intolerance. However, over time—and after trialling various formulations and delivery methods—I began to hypothesise that my symptoms might be less about the hormone itself and more about fluctuations in absorption and systemic regulation.
This hypothesis is supported by emerging research indicating that:
Transdermal and oral hormone therapies can result in high inter-individual variability in absorption, influenced by skin integrity, body fat, liver metabolism, and gut health [(Stuenkel et al., 2015)].
Stress and trauma dysregulate the hypothalamic-pituitary-adrenal (HPA) axis, which in turn alters hormone metabolism and oestrogen receptor sensitivity [(Schliep et al., 2019); (Maki & Kornstein, 2017)].
Chronic inflammation and autonomic dysregulation—common in neurodivergent and trauma-affected individuals—can contribute to inconsistent HRT efficacy and increased symptom severity [(Lindheim et al., 2017)].
These findings align with my experience: high stress states (e.g., academic exams, launching a business) coincided with symptom flare-ups, while periods of rest, movement, and reduced stress improved outcomes—even without HRT.
Surgical Intervention and Post-Hysterectomy Response
In 2024, I underwent a total hysterectomy (removal of uterus, cervix, and fallopian tubes; ovaries preserved) due to confirmed adenomyosis. While initially advised that recovery would take 4–6 weeks, the physiological and psychological effects were longer lasting, particularly when compounded by grief and caregiving responsibilities.
Post-surgery, I trialled HRT again—starting with low-dose oestrogen gel. Initially beneficial, symptoms of pelvic pain and bloating returned. I discontinued both HRT and creatine supplementation (noting recent studies suggesting their influence on fibroid and endometriotic tissue growth), and my symptoms rapidly resolved.
Around the same time, I was navigating my son's severe anxiety and school refusal, all while returning to client work. The combination of emotional strain and fluctuating hormone levels became unsustainable. Yet when I stopped everything—HRT, supplements, structured protocols—I noticed my symptoms improved. This helped me understand how sensitive my system had become.
Lifestyle Considerations and Hormone Responsiveness
The experience reinforced for me that stress regulation, metabolic health, and nervous system balance are critical in determining HRT response. During periods where I prioritised:
Gentle movement and well as both Cardio and Resistance training
Breathwork and Vagus nerve support
Anti-inflammatory nutrition
Sleep hygiene and boundary setting
…my symptoms were better controlled—even without pharmacological intervention.
I also learned to simplify. I stopped chasing perfect protocols and leaned into foundational habits. I reduced client load, prioritised time in nature, and created more space for stillness. These shifts weren’t just supportive—they felt essential.
Blood Sugar and Menopause: A Note on Fasted Exercise Emerging research on menopausal metabolism indicates that:
Postmenopausal women experience greater glucose variability and lower insulin sensitivity, even when matched for age [(Zhou et al., 2023)].
Exercising in a fasted state may lead to increased glucose spikes and cortisol release, contributing to inflammation and mood instability [(Kelly et al., 2021)].
For this reason, I now advise clients and peers to consider eating a small protein- and fiber-rich meal prior to training—particularly during menopause or high stress phases.
Conclusion
I no longer believe there is a single protocol that suits all women in menopause. We are biologically individual, and our responses to HRT, supplements, and lifestyle changes are highly dependent on internal and external factors. My personal experience suggests that hormone absorption and efficacy are not purely about hormone type—but about whole-system regulation.
With this lens, I approach ongoing education—currently undertaking a Menopause Diploma and TCM Acupuncture training—with caution, curiosity, and deep respect for the complexity of this life stage.
I am not a prescriber, nor qualified to advice on medical intervention, but I can help you get into the best version of yourself to either do Menopause naturally or enhance the benefits of HRT.
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