Protein targets that require a second job to hit. 12,000 steps that assume you have two spare hours to fill in during the day. Seven hours of sleep, if only it were that simple.

The mainstream wellness advice isn't bad for everyone. It's just not realistic nor designed for your body, at this stage of life. And there's a difference.

If you've been doing everything "right" and still feel terrible this episode is for you.

Kylie breaks down what's actually worth your energy in perimenopause: why protein quality beats protein quantity, why the calorie conversation is more nuanced than anyone's telling you, the one thing nobody talks about enough (fibre - seriously), and how to build a movement routine that fits your actual life.

Plus a word on sleep that finally makes sense of why the standard advice has never worked for you.

In this episode:

• Why 12,000 steps and mountain-sized protein goals are setting perimenopausal women up to fail
  The real protein conversation: quality, variety, and what red meat actually gives you that cups of egg whites and buckets of cottage cheese never will.
• Calories, carbs, and why a balanced plate beats a tracking app every time
• Fibre - the unsung hero of hormone balance (and why cruciferous vegetables deserve more love)
• Movement that fits your life, where to actually start and how to build from there
• Why generic sleep advice is useless and what to do instead

Mentioned in this episode:
The 3am Sleep Fix — $37 — myhormonehub.com/sleep

Most women are handed a prescription without a proper explanation of what they're actually taking and why. This episode fixes that.

Three hormones. What each one does, what happens when you lose it, what the options are in Australia right now, and how to think about what you actually need. Plus how to have a better, more informed conversation with your GP.

This is information so you can advocate for yourself. Informed women get better outcomes.

• What oestrogen actually does in your body beyond hot flushes

• What happens to your bones, brain, heart and mood when oestrogen declines

• Body-identical oestrogen vs synthetic and why it matters

• Delivery methods available right now including gels as a patch alternative

• Why progesterone drops first and what that does to your sleep and anxiety

• Body-identical micronised progesterone vs synthetic progestins and why they are not the same thing

• Testosterone for women, what it does, who needs it, and how it's prescribed in Australia

• Who needs what at each stage from early perimenopause through to post-menopause

• Women who thought they couldn't have MHT and why that conversation is worth having again

• How to talk to your GP and what to specifically ask for.

Most women have never heard of it. Most GPs aren't offering it. And the ones who have been prescribed it often aren't using it correctly.

Vaginal oestrogen is the most underused, most underprescribed, most life-changing treatment in the menopause space. In this episode, Kylie makes the case for why she believes every woman in perimenopause and menopause should be using it — and gives you everything you need to understand it, use it correctly, and advocate for yourself with your doctor.

This is the conversation every woman in perimenopause and menopause needs to hear.