June 26, 2026
The Complete Perimenopause Protocol: Peptides, HRT, Labs, Nutrition, Workouts & Supplements That Actually Work | Her Stack Series
<p><span style= "font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;"> 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.</span></p> <p>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.<br /> <br /> If you'd like to work with me, you can book a <a href= "https://biohackingbrittany.com/pages/clients">free call here</a>.<br /> <br /></p> <p><strong>Timestamps:</strong></p> <p>02:14 - Housekeeping: one-on-one consults are now open</p> <p>06:09 - What we are covering today (full roadmap)</p> <p>08:03 - What perimenopause actually is, average ages, the genetic component</p> <p>13:18 - Progesterone, the first hormone to fall</p> <p>17:11 - Estrogen, the master regulator that swings</p> <p>21:05 - Testosterone, the quiet decline that drives libido and motivation</p> <p>22:33 - DHEA, cortisol, thyroid, insulin, and FSH</p> <p>31:36 - The exact labs to ask for (and where to get them)</p> <p>39:38 - HRT, the 2002 study, bioidenticals, and why timing matters</p> <p>43:38 - Pillar 1: Nutrition (protein, blood sugar, fiber, alcohol)</p> <p>53:48 - Pillar 2: Lifestyle and biohacks (strength training, sunlight, nervous system, sauna)</p> <p>01:05:30 - Pillar 3: Supplements (top 5 + herbs)</p> <p>01:13:03 - Pillar 4: Peptides foundational stack (BPC-157, Epitalon, Selank)</p> <p>01:23:47 - Advanced peptide layer (CJC-1295 + Ipamorelin, MOTS-c, PT-141, DSIP, Kisspeptin)</p> <p>01:35:44 - Fringe biohacks (Dutch test, genetic testing, red light, PEMF, CGMs)</p> <p> </p> <p><strong>Resources:</strong></p> <p>My trusted <a href= "https://biohackingbrittany.com/pages/peptide-source-guide">Peptide Source Guide</a>.</p> <p>Work with me <a href= "https://biohackingbrittany.com/pages/clients">one-on-one</a>.</p> <p>The <a href= "https://biohackingbrittany.com/products/her-stack-planner">Her Stack Planner</a> (digital or prints at home).</p> <p>Join <a href= "https://biohackingbrittany.com/pages/longherlife">The LongHer Life ongevity community</a></p> <p><strong><br /> Products mentioned:</strong></p> <p><a href="https://bioptimizers.com">BiOptimizers Magnesium Breakthrough</a> code BIOHACKINGBRITTANY</p> <p><a href="https://higherdose.com">HigherDOSE</a> (red light face mask, hair hat, full body panel, PEMF mat) code BRITTANY15</p> <p><a href="https://kineon.io">Kineon</a> red light laser, code BIOHACKINGBRITTANY</p> <p><a href="https://fatty15.com">Fatty15</a> C15 essential fatty acid, code: BIOHACKINGBRITTANY</p> <p><a href="https://nakednutrition.com">Naked Nutrition</a> creatine monohydrate, DM for discount</p> <p><strong><br /> Labs I recommend:</strong></p> <p><a href="https://functionhealth.com">Function Health</a> (US)</p> <p>Hundred Health (US, ~100 biomarkers).</p> <p><a href="https://siphoxhealth.com/biohackingbrittany">SiPhox Health</a> (US + Canada at-home blood), code BRITTANY20</p> <p>NIA Health and Felix Health (Canada).</p> <p>Dutch Test (dried urine, ships worldwide).<br /> <br /></p> <p><strong>Let's connect:</strong></p> <p><a href= "https://www.instagram.com/biohackingbrittany/">Instagram</a>, <a href="https://www.tiktok.com/@biohacking">TikTok</a>, <a href= "https://www.facebook.com/biohackingbrittany/">Facebook</a></p> <p><a href= "https://biohackingbrittany.com/collections/shop">Shop</a> my favorite health products</p> <p>Listen on <a href= "https://open.spotify.com/show/17s2ymobxzrkixlhHMJUOu">Spotify</a>, <a href= "https://podcasts.apple.com/ca/podcast/biohacking-with-brittany/id1466703200"> Apple Podcasts</a>, <a href= "https://music.youtube.com/playlist?list=PLdI41Ldl3GFVubTYxGx1__uOm7fWeheph"> YouTube Music</a></p> <p><br /> This is for educational purposes only. This is not medical advise.</p>
