The One Thing I Stopped Doing That Changed Everything in Perimenopause
If there’s one thing I stopped doing that changed everything in perimenopause…
It was this:
I stopped trying to fix every symptom separately.
Because let’s be honest — that’s what most of us do.
Weight gain?
Find a supplement.
Find a supplement.
3am wake-ups?
Find another supplement.
Find another supplement.
Anxiety?
Add magnesium.
Add magnesium.
Hot flashes?
Try something new.
Try something new.
Brain fog?
Google at 2am.
Google at 2am.
Before you know it, you’ve got a kitchen counter that looks like a natural health store and you still feel off.
Sound familiar?
Here’s What No One Explains
Your hormones aren’t randomly malfunctioning.
They’re reacting.
In perimenopause and menopause, estrogen and progesterone fluctuate — yes. That’s normal.
But what makes symptoms feel chaotic is usually this:
Your stress response is dysregulated.
And your stress response is controlled by your circadian rhythm.
Which means…
If your rhythm is off, everything feels off.
The Root System No One Talks About
Cortisol (your stress hormone) is the conductor.
When cortisol spikes at the wrong times or stays elevated too long:
- Blood sugar becomes unstable
- Insulin increases
- Estrogen clearance changes
- Progesterone drops
- Sleep suffers
- Cravings increase
- Anxiety rises
And then we panic and chase symptoms.
But symptoms are messengers.
They’re not separate problems.
They’re not separate problems.
So What Did I Do Instead?
I stopped chasing.
And I started regulating my daily rhythm.
Not perfectly.
Not obsessively.
Just consistently.
Not obsessively.
Just consistently.
Here’s the simple structure.
The Daily Rhythm Reset
Not 27 steps.
Just anchors.
Just anchors.
🌅 Morning: Anchor Your Cortisol
1. Light in your eyes within 10–30 minutes of waking.
No sunglasses. No phone. Even cloudy light counts.
No sunglasses. No phone. Even cloudy light counts.
This tells your brain: “It’s morning.”
Cortisol rises properly.
Melatonin lowers appropriately.
Cortisol rises properly.
Melatonin lowers appropriately.
Everything downstream improves.
2. Hydrate before caffeine.
Water first. Coffee second.
Water first. Coffee second.
Dehydration spikes cortisol.
And coffee on an empty stomach? That’s gasoline on a hormonal fire.
And coffee on an empty stomach? That’s gasoline on a hormonal fire.
3. Eat protein within an hour.
25–35 grams.
25–35 grams.
Stable blood sugar = calmer hormones.
Optional Morning Support
Young Living oils available in Canada:
- Peppermint for brain fog
- Lemon for clarity
- Frankincense for grounding
Diffuse or apply diluted to wrists/neck.
🌤 Midday: Stabilize
Eat every 3–4 hours.
Walk after meals when you can (10–20 minutes is enough).
Walk after meals when you can (10–20 minutes is enough).
This improves insulin sensitivity and reduces afternoon crashes.
Stress support oils:
- Stress Away
- Valor
- Lavender
Because stress regulation is hormone regulation.
🌙 Evening: Protect Sleep Like It’s Sacred
Dim lights after sunset.
No scrolling in bed.
Magnesium glycinate before sleep if needed.
No scrolling in bed.
Magnesium glycinate before sleep if needed.
Young Living oils for wind-down:
- Lavender
- Peace & Calming
- Cedarwood
- Frankincense
Sleep is when progesterone gets supported.
Sleep is when repair happens.
Sleep is not optional in this season.
Sleep is when repair happens.
Sleep is not optional in this season.
What We’re Not Doing Anymore
We’re not:
- Starting 10 supplements at once
- Fasting aggressively
- Over-exercising
- Drinking coffee as breakfast
- Panic-Googling symptoms
We are not broken.
We are dysregulated.
And dysregulation is reversible.
The Truth Most Women Need to Hear
Perimenopause doesn’t require perfection.
It requires rhythm.
When you regulate your nervous system and circadian rhythm:
- Hot flashes often lessen
- Sleep improves
- Anxiety softens
- Weight becomes more manageable
- Energy stabilizes
Not because you attacked each symptom…
But because you supported the system.
If You Do One Thing
If you do ONE thing tomorrow morning:
Go outside.
Let the light hit your eyes.
And stop believing you need 47 new products to feel better.
Let the light hit your eyes.
And stop believing you need 47 new products to feel better.
Start with rhythm.
The body follows.
Want an easy checklist? Download HERE
It's here!!
The 2025 Holiday Collection is here!
Don't wait folks, these limited time releases will sell out fast. They always do, and this year will be no exception. There are beautiful and thoughtful gifts for everyone on your list and I am absolutely swooning over these new Simplified by Jacob & Kait blends!!
Who doesn't want their home to smell like fresh holiday baking and warm winter scents? From nourishing hand creams and lip balms to hand soaps and a fun colour changing mug you can check off that holiday gift list without compromise.
The Wanderlust diffuser is back in a brand new colour and the last three releases in Canada have sold out in hours. Grab yours while you can!
DIY Orange Chocolate Body Butter: The Moisture Miracle You Can Almost Eat
Welcome to winter in the Great White North—where the air is drier than your sense of humor after scraping the windshield for the third time this week. If you're living on the prairies, you know what I'm talking about: skin so parched it practically begs for help in Morse code.
Enter your new favorite winter savior: DIY Orange Chocolate Body Butter. This stuff is smoother than freshly zambonied ice and smells like a gourmet dessert, but it’s strictly for moisturizing. (Okay, if you accidentally taste it, we won’t judge. It’s all non-toxic.)
Here’s the lineup of skin-loving goodness:
- Cocoa Butter & Shea Butter: These two are the moisturizing dream team—rich, creamy, and they’ll have your skin saying, “What cracked heels?”
- Coconut Oil & Jojoba Oil: A little tropical escape for your skin. They hydrate, soften, and add a touch of luxury to this simple recipe.
- Essential Oils (Orange & a hint of Vanilla): A bright, citrusy burst with just the right amount of warmth—like a sunny day trapped in a jar.
The Recipe (makes over 2 cups):
- Melt 1/2 cup of cocoa butter (not deodorized, you want that rich chocolate smell), 1/2 cup of shea butter, and 1/2 cup of coconut oil in a double boiler (or a heat-safe bowl over a pot of simmering water—because we’re fancy like that).
- Remove from heat and stir in 1/2 cup of jojoba oil.
- Let the mixture cool in the fridge for one hour or until it starts to thicken on the edges, then whip it with a mixer until it looks like frosting.
- Add 10–15 drops of orange essential oil and 5 drops of vanilla (optional but amazing). Whip again until you can't stop smiling at how good it smells.
- Scoop into jars and label it with something cheeky like, “For Your Skin, Not Your Spoon.”
Why You Need This Butter:
- It’s cheaper than buying fancy moisturizers at the store.
- It’s free of nasty chemicals.
- It doubles as the ultimate handmade gift for the personal-care-product lover in your life.
- Your skin will be so soft, you’ll glide across the dry prairie air like a skating rink pro.
So what are you waiting for? Melt that butter and give your skin (and your gift-giving game) the glow-up it deserves.
P.S. If your family eats all the chocolate, this body butter might just save the day.
As the cooler days begin to settle in, our favorite seasonal blend becomes a staple in our household. We prepare this delightful mixture in bulk, making it convenient to fill multiple diffusers with a single bottle. Allowing the oils to meld together creates a unique, harmonious scent, with a sweet touch from Vanilla and Stress Away that evokes the essence of autumn.
Our recipe makes the home smell like the best of the 'ber' months, reminiscent of chai, pumpkin spice, apple pie, and sugar cookies. To craft this blend, use a 60ml (2oz) glass dropper bottle and add 15ml Orange EO, 5ml Cinnamon Bark EO, 5ml Clove EO, 5ml Vanilla Oleoresin, and 15ml Stress Away EO blend. Feel free to experiment with additional oils like nutmeg, ginger, or cardamom to customize the aroma to your preference.
We trust Young Living essential oils due to their impeccable sourcing, stringent standards, and scientific backing. Especially during colder months when indoor air quality can suffer, it's vital to use ingredients that support our wellness goals. Try out this blend and share your experience by tagging @risenshinetribe on Instagram!
