This Menopause Awareness Month, I’m bringing back our most downloaded episode ever because it changed so many of your lives. In this episode, I share the 10 science-backed habits I use with patients and in my life to steady hormones through perimenopause, menopause, and postpartum. I break down how walking can grow your brain, why many women in hormonal transition need more than 8 hours of sleep, and how to use the 30–33 method to support mood, metabolism, and muscle. Tune in to build your hormone-smart routine, one walk, one plate, one night of sleep at a time.

In this episode, you will learn:

00:00 10 habits to rebuild your energy, sleep, and hormones.

05:00 How one hour of nature time resets your hormones and lowers stress.

07:00 Why walking is the #1 thing you can do for your health.

11:45 Why rest is really hormone repair in disguise.

14:30 How to build muscle, bone, and confidence at any age.

17:45 The mindset shift that calms cortisol and rewires your hormones.

22:45 What your social circle says about your microbiome.

26:00 What is the 30-33 diet?

28:15 The “cooled carbs” strategy that feeds your good bacteria. 

31:45 A food framework that quietly rebalances your hormones.

35:00 The one choice that will transform your sleep, skin, and stress response.

Resources

Learn more about the Her Wellness supplement line by Metagenics HERE 

Get your FREE Guide to “The Basics” HERE - 6 things you should be doing for your health!

Find more resources on our website - amymdwellness.com

Watch on Youtube 

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