# The Complete Perimenopause Protocol: Peptides, HRT, Labs, Nutrition, Workouts & Supplements That Actually Work | Her Stack Series

Page: https://stenobird.com/podcast/biohacking-with-brittany-783841/the-complete-perimenopause-protocol-peptides-hrt-labs-nutrition-workouts-supplements-that-actually-work-her-stack-series
Text version: https://stenobird.com/podcast/biohacking-with-brittany-783841/the-complete-perimenopause-protocol-peptides-hrt-labs-nutrition-workouts-supplements-that-actually-work-her-stack-series.md
Podcast: [Biohacking with Brittany](https://stenobird.com/podcast/biohacking-with-brittany-783841)
Published: 2026-06-26T20:40:00+00:00
Episode link: https://biohackingbrittany.com/
Audio file: https://traffic.libsyn.com/secure/biohackingwithbrittany/Perimenopause_Protocol_for_Women_Her_Stack_Series.mp3?dest-id=1326614
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Duration seconds: 6531

## Resource

Perimenopause is not a slow fade. It is a hormonal storm that lasts about a decade. Estrogen swings, progesterone slips first, testosterone quietly declines, and growth hormone falls alongside all of it. That is why the workout that worked at 25 stops working at 45. It is why women come to me saying "I am doing everything right and the scale will not budge." Your biology is changing, and your approach has to change with it. In this episode I'm giving you my top recommendations for every pillar so you walk away with a real protocol, not a pile of overwhelm. We cover the exact biomarker labs to ask for, the truth about Hormone Replacement Therapy (HRT) now that the black box warning is finally off, the protein and blood sugar shifts your body actually needs in this decade, the strength training and lifestyle biohacks that move the needle, the top supplements that matter, and the foundational and advanced peptide and bioregulator stacks I recommend most often. If you'd like to work with me, you can book a free call here . Timestamps: 02:14 - Housekeeping: one-on-one consults are now open 06:09 - What we are covering today (full roadmap) 08:03 - What perimenopause actually is, average ages, the genetic component 13:18 - Progesterone, the first hormone to fall 17:11 - Estrogen, the master regulator that swings 21:05 - Testosterone, the quiet decline that drives libido and motivation 22:33 - DHEA, cortisol, thyroid, insulin, and FSH 31:36 - The exact labs to ask for (and where to get them) 39:38 - HRT, the 2002 study, bioidenticals, and why timing matters 43:38 - Pillar 1: Nutrition (protein, blood sugar, fiber, alcohol) 53:48 - Pillar 2: Lifestyle and biohacks (strength training, sunlight, nervous system, sauna) 01:05:30 - Pillar 3: Supplements (top 5 + herbs) 01:13:03 - Pi…

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