# Ep 104 How to Support Your Body in Perimenopause in 5 Steps

Page: https://stenobird.com/podcast/save-yourself-with-dr-amy-shah-6795160/ep-104-how-to-support-your-body-in-perimenopause-in-5-steps
Text version: https://stenobird.com/podcast/save-yourself-with-dr-amy-shah-6795160/ep-104-how-to-support-your-body-in-perimenopause-in-5-steps.md
Podcast: [Save Yourself With Dr. Amy Shah](https://stenobird.com/podcast/save-yourself-with-dr-amy-shah-6795160)
Published: 2026-02-23T09:30:00+00:00
Episode link: https://traffic.megaphone.fm/YAP8891445389.mp3?updated=1771528693
Audio file: https://traffic.megaphone.fm/YAP8891445389.mp3?updated=1771528693
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Duration seconds: 1534

## Resource

Perimenopause can begin years before menopause, and most women are never taught how to support their bodies through it. In this episode, I break down the 5 essential pillars to support your hormones, metabolism, gut health, and energy during this transition. I talk about activating heat shock proteins to support growth hormone and heart health, rebuilding your gut microbiome as estrogen shifts, prioritizing low-stress movement, and MORE. Get ready to support your body intelligently and move through perimenopause feeling strong, clear, and in control. In this episode, you will learn: 00:00 What is perimenopause? 04:15 How sauna and heat exposure activate anti-aging pathways. 07:45 How estrogen decline changes your gut microbiome. 10:00 The most effective way to rebuild gut bacteria. 14:00 The ideal low-stress exercise during perimenopause. 16:30 How sunlight and circadian rhythms regulate 80% of your genes and mood. 18:45 The essential nutrition framework for fiber, protein, and supplements. Resources 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 Follow Instagram: @dramyshah TikTok: @dramyshah

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## Transcript

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