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Perimenopause Audit
A self-check tool for women who want to know if their habits line up with what their hormones need right now.
Nutrition
Do you eat at least 25-30g of fiber daily? Most Americans only get 10-15g per day. -Harvard Health
*
Q1
A
Yes
B
No
Are you getting 1–2 palm-sized servings of protein with each meal?
*
Q1
A
Yes
B
No
Do you intentionally include foods rich in magnesium, calcium, and omega-3s at least 3–4 times a week?
(e.g., salmon, sardines, chia seeds, pumpkin seeds, spinach, yogurt, milk or fortified plant milk)
*
Q1
A
Yes
B
No
Do you avoid skipping meals more than once per week? Coffee for breakfast doesn't count as a meal, sorry. Your hormones need actual fuel.
*
Q1
A
Yes
B
No
Movement
Do you
strength train at least
2–3 times per week?
Weights that challenge you count. We’re talking progressive overload, not pink dumbbells.
If you're trying to include a weighted vest, keep walking.
*
Q1
A
Yes
B
No
Do you include steady-state or moderate-intensity cardio (Zone 2 or 3 -60-80% of maximum heart rate) at least 150 minutes per week? C
hasing kids or chaos may raise your heart rate, but the data’s questionable.
*
Q1
A
Yes
B
No
Do you stretch or do mobility work 2+ times per week?
*
Q1
A
Yes
B
No
Sleep
Do you get 7–9 hours of sleep most nights?
*
Q1
A
Yes
B
No
Do you fall asleep within 20 minutes of going to bed?
*
Q1
A
Yes
B
No
Do you wake up feeling rested at least 4 days per week?
*
Q1
A
Yes
B
No
Stress
Do you have at least one daily stress-relief practice (journaling, walking, meditation, lifting, etc.)?
*
Q1
A
Yes
B
No
Do you carve out at least 10 minutes daily for quiet, restorative downtime? (Yes, hiding yourself in the closet qualifies!)
*
Q1
A
Yes
B
No
Do you notice fewer than 3 stress-triggered symptoms weekly (hot flashes, racing heart, tight chest, gut issues, irritability)?
*
Q1
A
Yes
B
No
Symptoms
Do you experience hot flashes or night sweats fewer than 3 times per week?
*
Q1
A
Yes
B
No
Is your cycle regular FOR YOU (if still menstruating)?
*
Q1
A
Yes
B
No
Are your moods stable at least 70% of the time?
And would your significant other back that up?
*
Q1
A
Yes
B
No
Do you feel your weight is relatively stable (not gaining more than 5 lbs/year without clear reason)?
*
Q1
A
Yes
B
No
Medical & HRT Awareness
Have you had labs (hormones, thyroid, iron, vitamin D, lipids, A1C) checked in the last 12 months?
*
Q1
A
Yes
B
No
Have you discussed HRT options with your doctor or at least researched them?
*
Q1
A
Yes
B
No
Do you have a trusted provider you can ask about perimenopause/menopause support?
*
Q1
A
Yes
B
No
Almost done! Enter your email to unlock your personalized Perimenopause Audit results.
*
Submit
