But HRT isn’t the only option. For women seeking a natural path, Sejean’s coaching focuses on reducing inflammation, supporting the liver, stabilising blood sugar, and rewiring stress responses. “Nutrition isn’t just fuel, it’s chemistry. Food can either inflame your system or bring it into balance,” she explains.
Her anti-inflammatory go-tos are cruciferous vegetables, good fats, fibre, and protein. Her no-gos: gluten, processed oils, refined sugar, excessive caffeine, and alcohol.
Rewriting the fitness rulebook
Cardio might have been your go-to in your 20s, but during perimenopause, it could be doing more harm than good. “High-intensity workouts can spike cortisol, exacerbating fatigue and weight gain,” says Sejean. Her advice? Strength training, low-impact cardio, and intuitive movement. Think Pilates, walking, reformer sessions, plus recovery days built into your rhythm.
Emotional turbulence & identity shifts
It’s not just about biology. It’s about identity. “Many women reach this phase and realise they’ve given everything to others. They ask: Who am I now?” says Sejean. Mood swings, irritability, and even rage are common, often underpinned by poor sleep, low progesterone, and unresolved emotional patterns.
Sejean’s solution? “Tiny, sustainable shifts paired with deep self-inquiry.” Her framework includes journaling, recognising unmet needs, and re-anchoring in joy, connection, and purpose. “When a woman starts meeting her own needs again, everything changes.”
Sleep is sacred
Broken sleep is one of the most common and frustrating symptoms. “Declining progesterone disrupts melatonin, and fluctuating estrogen affects temperature regulation,” explains Sejean. Her toolkit: magnesium, breathwork, herbal teas, screen-free evenings, and grounding rituals like feet-up-the-wall pose. “Sleep hygiene is hormone hygiene,” she says.
Advocating for yourself
Both experts agree that the current medical system often fails women in this phase. “Many doctors aren’t trained in the…
