If it feels like your hormones have hijacked your body (hot flashes, brain fog, stubborn weight, zero energy, joint pain) you’re not alone. Your midlife body has different needs now, and your margin for error is very thin. That’s why I pulled together my personal grocery staples for you. They are real foods I rely on weekly to support hormone balance, energy, mood, and metabolism in perimenopause and beyond. These aren’t trendy “superfoods.” They’re simple, strategic ingredients that work with your biology—not against it. 🥣 Here’s what’s on my list—and how I use it in real life: 1. Flaxseeds Rich in lignans (a phytoestrogen), flax may help ease hot flashes, dryness, and night sweats. Plus: fiber for gut health + estrogen metabolism. How I use it: Add 1–2 tbsp ground flax to smoothies, oatmeal, or Greek yogurt. Stir into energy bites or sprinkle on avocado toast. 2. Greek Yogurt (Full-fat or 2%) High-protein and calcium-rich to support muscle + bone density as estrogen drops. Probiotics help with digestion and bloating. How I use it: Breakfast/Snack with berries + flax As a base for overnight oats or protein bowls. Blend into smoothies for extra creaminess Use instead of sour cream for tacos and chili. 3. Berries (blueberries, raspberries, strawberries) Loaded with antioxidants (polyphenols + anthocyanins) to reduce inflammation, support brain health, and ease hot flashes. How I use it: Fresh or frozen in smoothies, oats, yogurt. (buy frozen when out of season - so much less expensive!). Tossed into salads with greens + walnuts Paired with dark chocolate when cravings hit. (yum) 4. Cruciferous Veg (broccoli, Brussels, cauliflower) Support estrogen detoxification, liver health, and gut function. Plus fiber, antioxidants, and cancer-protective compounds like sulforaphane. How I use it: Roasted on a sheet pan with olive oil + garlic Blended into soups or added to frittatas Raw with hummus or dip. 5. Olive Oil/Avocado (extra virgin) Monounsaturated fat that reduces inflammation, supports heart health, and helps regulate blood pressure. A must as cardiovascular risk rises post-menopause.

Welcome to The Perimenopause Circle—I’m SO glad you’re here. 🙌 I created this space because I know how overwhelming midlife can feel and just how NOISY the advice is. I want you to know: You are not broken. You are not alone. And if you've been asking yourself, “Is this it? Is this how it's going to be now?” The answer is no, this is not permanent. With simple, strategic, science-backed tools, you can get off the hormonal rollercoaster and finally feel like the 35 year old version of yourself! I created this community after thousands of conversations with women just like you who expressed overwhelm, frustration, confusion and feelings of loneliness. This community is here to help you feel informed, empowered, and supported as you move through perimenopause with more clarity, calm, and confidence. Here’s what you’ll find inside: 💬 Real talk about hormones, mood, weight, sleep & more🥗 Simple strategies based on the 30-30-30 Method🧘‍♀️ Encouragement to move & nourish your body—without shame🤝 Connection with women who truly get it Let’s really get to know each other!👇 Drop a comment and share: 1. Where you’re from 2. One perimenopause symptom you’re struggling with 💛xo, Christie