Do women really have no other option than to tough out the symptoms of perimenopause and menopause?    In this episode of the Biohacking Superhuman Performance podcast, we chat with Andrea Donsky about the top symptoms of menopause and perimenopause, such as fatigue, brain fog, and sleep issues. The conversation then shifts to diet, lifestyle, and supplement choices women can make to maintain their health and vitality during this period. Andrea's insights into the benefits of strength training, stress management, and balanced nutrition are particularly informative and encouraging.   The episode concludes with an in-depth discussion on the importance of sleep and exercise during menopause. Andrea highlights how these factors contribute to overall well-being and bone health.    Andrea Donsky is a Nutritionist on a mission to change the conversation around perimenopause and menopause. An entrepreneur with more than 23 years of experience in the health and wellness industry, Andrea is a respected Multiple-Award-Winning Influencer, Media Personality, Speaker, and Author. Andrea also hosts the weekly ‘Menopause Reimagined’ podcast, and appears as a Menopause Expert on television across North America. To date, Andrea has appeared in over 450 TV segments and has been featured on every major network across the U.S and Canada. Thank you to our sponsors for making this episode possible:   Neurohacker:  Visit neurohacker.com/NATHALIE and use the code NATHALIE  Carol Bike: Visit carolbike.com and use promo code NAT for $100 off. Profound Health: Use code longevity15 to save 15% off your first order at https://profound-health.com/ Find more from Nathalie:   YouTube: https://www.youtube.com/channel/UCmholC48MqRC50UffIZOMOQ  Facebook Group: https://www.facebook.com/groups/biohackingsuperhumanperformance  Instagram: https://www.instagram.com/nathalieniddam/  Website: NatNiddam.com   Join Nat’s Membership Community: https://www.natniddam.com/bsp-community  Work with Nat: Book Your 20 Minute Optimization Consult: https://calendly.com/nniddam/intro-call?month=2021-08   Find more from Andrea:   Website: http://wearemorphus.com/  Instagram: https://www.instagram.com/andreadonsky/  What we discuss:   (0:00:03) - Exploring Menopause and Women's Health (0:11:30) - Menopause's Impact on Women's Symptoms (0:16:37) - Perimenopause and Menopause Symptoms (0:20:27) - Navigating Change and Finding Balance (0:23:47) - Nutrition and Wellness in Menopause (0:30:28) - Understanding Sleep Issues in Midlife (0:42:41) - The Importance of Sleep and Exercise (0:45:20) - Strength Training for Women's Health (0:50:08) - Women's Health and Supplement Recommendations (0:58:23) - Preparing for Menopause (1:01:49) - Social Media Presence and Community Engagement Key takeaways: During menopause, some women may experience various symptoms such as hot flashes, night sweats, mood swings, and weight gain. While there is no one-size-fits-all approach to managing menopausal symptoms through diet, there are certain foods and/ or ingredients that may exacerbate these symptoms for some women and should be avoided.  Sleep disruptions are a common symptom experienced by many women during menopause. Three factors which contribute to these sleep disturbances include hormonal changes, hot flashes and night sweats, stress and lifestyle factors, and having to go to the bathroom more often. Weight-lifting is crucial in this stage of life. Women  are at risk of losing muscle mass and strength due to hormonal changes. Resistance training helps counteract muscle loss, which can lead to improved functional capacity and overall physical well-being.