2-Week Perimenopause Wellness Reset: A Plan to Tackle Weight Gain, Brain Fog, & more

Perimenopause can bring many changes, from weight gain to brain fog, and everything in between. But the good news is: a balanced reset—focusing on healthy eating, supplementation, exercise, and rest—can help alleviate these symptoms. This is not about extreme diets, detoxes, or quick fixes. It’s about creating a lifestyle that works for you and your body. Here's a 2-week wellness reset plan to help you feel more connected, energized, and in control.

Week 1: Setting the Foundation

Morning Routine: Start Your Day Right

This morning routine is meant to be carried out every day throughout the entire 2-week reset. By sticking to a consistent routine, you’ll give your body the foundation it needs to reset and recover.

1. Hydrate First Thing: Start your morning with a glass of warm water, a pinch of sea salt, and a squeeze of lemon. This helps hydrate, balance electrolytes, and kickstart digestion.
2. Supplements to Support Hormonal Balance:

• Adrenal Cortex Supplement (for cortisol management) – Take it on an empty stomach.
• Probiotics—These will support gut health, which is essential for hormone balance and digestion.

  3. Light Meal (Within 1 Hour of Waking):
Keep it simple and balanced. Aim for a small amount of carbs (e.g., a slice of whole-grain toast), healthy fats (like avocado or nuts), and protein (like eggs or tofu). This helps fuel your body without spiking your blood sugar.

  Example Options:

• Avocado with a pinch of sea salt and olive oil.
• A handful of nuts or seeds.

 4. Morning Movement:
After your light meal, it’s time to move! Go for a short walk or a 30-minute workout (every other day) to get your body moving. This will boost energy, improve mood, and support metabolic function.

Daily Meals: Focus on Balance, Not Perfection

Throughout the 2 weeks, we’ll be aiming for balanced meals that include fiber, protein, healthy fats, and carbs. This combination will help regulate blood sugar levels, reduce cravings, and stabilize your energy.

Here are some suggestions for balanced meals throughout your reset:

Breakfast Suggestions (Pick & Choose):

• Protein + Fiber:
• Scrambled eggs with spinach and sautéed mushrooms. Add chia seeds and flaxseeds to your cottage cheese for added fiber.
• A smoothie made with Greek yogurt, berries, unsweetened peanut butter, and protein powder.

Lunch Suggestions (Pick & Choose):

• Balanced Plate:
• Bone broth with a side of sweet potato and salmon or tofu for protein.
• Grilled chicken or tofu salad with lots of greens, topped with olive oil and flaxseed oil for healthy fats.

Afternoon Snack:

• Protein Shake with collagen and fiber (blend with Greek yogurt, berries, and unsweetened peanut butter).
• A small serving of almonds or pumpkin seeds.

Dinner Suggestions (Pick & Choose):

• Comforting & Easy to Digest:
• Steamed vegetables with quinoa and grilled chicken or tofu.
• Stir-fried veggies with a light sauce and a protein (like salmon or chicken), served over brown rice or sweet potato.

Weekly Focus: Add More as You Go

Each day, you’ll be following the core routine and meals from Week 1, but as you move into Week 2, we’ll gradually add in some additional wellness practices to support your reset.

• Incorporate More Fiber: Aim to include a high-fiber food with every meal. This helps with digestion, reduces bloating, and keeps you feeling fuller longer. Chia seeds, flaxseeds, leafy greens, and whole grains are great options.
• Prioritize Healthy Fats: Healthy fats from sources like avocado, olive oil, and nuts support hormone health and make meals more satisfying.
• Mindful Movement: Aim for strength training 2-3 times a week. This is key for maintaining muscle mass, especially as our metabolism slows down with age.

End of Week 2: How You Should Feel

By the end of this reset, you should notice some changes:

• Reduced bloating
• Increased energy
• Sharper focus and reduced brain fog
• Improved digestion
• More balanced mood and less stress

Do’s & Don’ts for the Reset

Don’t:

• Skip meals or engage in extreme diets.
• Overdo fasting or excessively restrict food groups.
• Ignore stress management—balance is key.

Do:

• Eat balanced meals rich in protein, fiber, and healthy fats.
• Stay hydrated and move regularly.
• Get quality sleep—aim for 7-8 hours a night.

Final Thoughts on Your Wellness Reset

This 2-week wellness reset isn’t about quick fixes or drastic changes—it’s about taking small, mindful steps to nurture your body and mind. Focus on healthy eating, exercise, and consistent supplementation, and most importantly, be kind to yourself.