Early 30s playbook to stay off perimenopause roller coaster 🎢

Perimenopause isn't just for “women of a certain age.”
The hormone roller-coaster actually starts in your early 30s—quietly, seven-plus years before anyone utters the M-word.

That means what you do today—between Zoom calls, daycare pick-ups, and half-finished workouts—decides whether your late 30s and 40s feel like a smooth glide or a crash landing.

 Your early-30s playbook (tiny moves, big pay-off)

🔥 Win the morning cortisol game.

90 seconds of deep nasal breathing before the first sip of caffeine.

Bonus: 10-minute walk in daylight. Trains your adrenals now, spares you hot-flash chaos later.

🥩 Protein + color rule.

Aim for 30 g protein + at least 1 cup produce every meal.

Those amino acids + antioxidants are future-proofing your thyroid and preventing the “sudden” belly fluff friends complain about at 38.

🧂Mineral insurance.

Pinch of sea salt + splash of coconut water in your afternoon bottle.

Balances sodium-potassium so your energy doesn't nosedive (and keeps progesterone happy down the road).

💪🏻 Lift something heavier than your toddler 3×/week.

Muscle is a savings account for metabolism and insulin sensitivity. Early deposits = compounding interest.

 📲 Blue-light boundaries.

Night-shift mode on your phone at 8 p.m., lamps instead of overheads. This protects melatonin now so you're not Googling “why am I awake at 2 a.m. in my 40s?”

 🔬 Test, don't guess.

GI-MAP: uncovers gut bugs that recycle estrogen (sets you up for heavy periods later).

DUTCH: maps cortisol rhythm & sex hormones so you know exactly what to shore up before they drift.

Why bother when you still feel “fine”?

Because the “overnight” weight gain, mood swings, and hot flashes you hear about at 40 are usually a decade in the making.

Invest now and you won't be stuck playing catch-up later. I have one-on-one spots for women who want a data-driven roadmap—GI-MAP, DUTCH, customized macros, and a strength plan that fits real life (not just Instagram).Your 40-year-old self will thank you—probably while sleeping through the night.

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