The Perimenopause Protocol
A twelve week supplement and lifestyle plan. The research, translated into phases you can follow. Cited. Honest.
Buy this if perimenopause symptoms like hot flushes, brain fog, or broken sleep started in your 40s and you want a phased supplement plan, not another list of things to try.
Before You Begin
Medical disclaimer and how to use this protocol
The Science
What is actually happening in your body
Symptom Baseline Tracker
Rate your symptoms before you start. Return at week 6 and week 12.
Phase 1: Foundation (Weeks 1 to 4)
Core supplements: what, why, how much, and when
Phase 2: Targeted Support (Weeks 5 to 8)
Add ons based on your specific symptom pattern
Phase 3: Long-Term Resilience (Weeks 9 to 12)
Maintenance, adaptation, and what to keep long term
Lifestyle Protocol
Sleep, stress, movement, nutrition. The non-negotiables.
12-Week Tracker
Weekly check-in grid for symptoms, sleep, mood, and energy
Lab Tests Worth Requesting
Blood markers worth testing and what the results mean
Where to Source Quality
What to look for on the label for every supplement
References
Full numbered bibliography for every cited claim
Before You Begin
Medical Disclaimer
This protocol is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting any supplement regimen, particularly if you are pregnant, breastfeeding, taking prescription medication, or managing a diagnosed medical condition.
The supplements and dosages described here are based on peer reviewed research and are within ranges used in published clinical trials. They are not a substitute for medical care.
How to Use This Protocol
Start at Phase 1 and stay there for four full weeks before adding anything from Phase 2. Your body needs a stable foundation. Layering supplements too quickly makes it impossible to identify what is working.
Complete the Symptom Baseline Tracker on the next page before you take your first supplement. Return to it at week 6 and week 12. The numbers will tell you what is shifting.
A note on brands
This document contains no affiliate links and no brand shopping list. Each supplement section tells you what to look for in the product so you can choose any brand that meets the criteria. If you would prefer a specific brand recommendation, with reasoning and full affiliate disclosure, our brand picks for every supplement in this protocol live at sableandsand.com/shop.
The Science
The full Protocol opens with the research behind why perimenopause feels the way it does, what is actually happening at the hormonal level, and why the right supplements taken in the right order can reduce symptom severity. Every claim is cited.
This section covers: the oestrogen and progesterone picture, why symptoms start before levels drop, how targeted supplementation supports the systems under most pressure, and the reasoning behind the three phase structure.
Practitioner Reference Card
A printable reference card listing the supplements and doses in your plan, ready to take to any appointment. Written to be clear and clinical, not apologetic.
Your First Seven Days
A simple day-by-day companion so you know exactly what to take and when in your first week, without having to re-read the full protocol to get started.
The rest is where the actual plan lives.
The full protocol contains everything you need to follow the plan from day one, plus 2 free bonuses included.
One payment. PDF delivered by email within minutes. Lifetime updates included.
Prefer to read offline?
Download these four preview pages as a PDF.