The Perimenopause Blueprint
A 4-week group program created to help women navigate the hormonal transitions of perimenopause with confidence.
Don’t let confusion and overwhelm define your 40s. You’ve probably been told ‘it’s just normal,’ but it’s not normal to struggle with sleep, gain weight, or ride an emotional rollercoaster—all while you’re eating well and staying active.
The Perimenopause Blueprint is a comprehensive 4-week program created to help women navigate the hormonal transitions of perimenopause with confidence. From managing mood swings and fatigue to addressing gut health and weight changes, this program provides practical strategies to support your body and mind during this transformative phase. Gain clarity, control, and a sense of empowerment as you embrace this new chapter in life.
The group program will be running twice this year, with the first cohort starting on
the 3rd of May 2025 & the second cohort on the 6th of September 2025.
The group program will be running twice this year, with the first cohort starting on
the 3rd of May 2025 & the second cohort on the 6th of September 2025.
1
Week 1:
Understanding Perimenopause
Understanding Perimenopause
Focus: Building basic foundations
- What is perimenopause? Signs and symptoms
- How hormonal changes affect your body and mood
- Tracking your symptoms for awareness
- Introduction to lifestyle factors (diet, stress, movement)
- Symptom tracker template
- Myth-busting fact sheet on perimenopause
2
Week 2:
The Gut-Hormone Connection
The Gut-Hormone Connection
Focus: Nutrition for hormonal & gut health
- The Gut-Hormone Axis: How gut health impacts hormones
- Hormone- and gut-supportive foods (phytoestrogens, fibre, fermented foods)
- Managing digestive symptoms (bloating, constipation, diarrhoea)
- Practical meal planning for balanced blood sugar and hormone support
- List of hormone and gut-supporting foods
- 3-day gut-hormone balancing meal plan
3
Week 3:
Managing Stress and Sleep
Managing Stress and Sleep
Focus: Reclaiming rest and relaxation
- How stress and sleep impact hormonal health
- Practical stress management techniques (breathing, mindfulness)
- Sleep hygiene for perimenopause (managing night sweats, waking refreshed)
- Stress relief toolkit
- Sleep hygiene checklist
4
Week 4:
Movement and Long-Term Strategies
Movement and Long-Term Strategies
Focus: Physical activity and sustainable habits
- Exercise for bone health, mood, and metabolism
- Strength training and low-impact cardio
- Setting realistic long-term goals
- Exercise guide for perimenopause
- Long-term wellness checklist
Program Details
Group Size:
To ensure personalised attention and a supportive environment, each program is limited to 20 participants.
Cost:
CHF 300.- per participant
What’s Included:
Do you have any questions about the program? Email us at info@nutrition-az.com.
Group Size:
To ensure personalised attention and a supportive environment, each program is limited to 20 participants.
Cost:
CHF 300.- per participant
What’s Included:
- Weekly Program Material and Challenges | Receive detailed guides, actionable steps, and weekly challenges to keep you on track and motivated.
- Weekly Group Video Calls | Join live video sessions every Saturday at 10:00 CET for expert guidance, interactive discussions, and Q&A.
- Access to Your Private Group Chat | Connect with like-minded participants in a dedicated private group. Share experiences, ask questions, and receive support from both peers and your program leader.
- Community Support | Be part of a supportive and empowering community that shares your journey.
Do you have any questions about the program? Email us at info@nutrition-az.com.
