Ep 145 - Non-Hormonal Options for Perimenopause & Menopause: What Actually Helps (and What Doesn't)

Are there natural or non-hormonal options for managing perimenopause and menopause symptoms—especially if you're living with type 1 diabetes?

This is one of the most common questions I hear from women, and in this solo episode, I'm breaking it down with honesty and realistic expectations.

We'll talk about what non-hormonal options can support, where they fall short, and why the goal isn't perfection—but steadiness. I share my own experience navigating perimenopause, plus what I've seen work (and not work) with the women I coach.

In this episode, we cover:

• When non-hormonal options may make sense
• Prescription options that don't include estrogen or progesterone
• Why sleep, stress regulation, strength training, and nutrition matter no matter what
• Herbs and supplements like magnesium, omega-3s, Vitex, black cohosh, and maca—who they may help and who should be cautious
• Why "natural" doesn't always mean safe or predictable
• How your hormonal stage changes what works

I also share why I believe lifestyle support is the foundation—whether you eventually choose hormone therapy, non-hormonal options, or a mix of both.

As always, this episode is educational and based on lived experience. Take what you learn here back to your healthcare provider and decide what's right for your body.

🎧 Mentioned in this episode:
I'm proud to spotlight Diabetes Sisters, a nonprofit offering education, peer support, and community for women living with diabetes.
Visit diabetessisters.org to join—it's free and a wonderful resource.

👉 Want deeper support?
Learn more about my Type 1 in Midlife Coaching Circle, where we meet weekly and focus on one area of health each month to support hormones, blood sugar, and long-term wellbeing.

https://www.abundanthealthwithmelissa.com/joingroupcoaching2026

If you enjoyed this episode, please share it with a woman who's navigating this season—you never know who needs to hear it.

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What to do now:

*Join the book pre-launch list for early access, bonuses, and 2026 launch updates. Grab my free guide, HRT and Type 1 Diabetes Everything I wish I knew in perimenopause.

*Follow me IG @Type1.in.midlife stay in the loop on upcoming episodes. DM me with any feedback or suggestions on topics you'd like us to cover.

Disclaimer: Nothing you hear on this Type 1 in Midlife Podcast should be a substitute for professional medical advice. Please always consult your medical professional before changing your diet, insulin dosages or health care plan.