Hot flashes are only the headline. Triple-board-certified OB-GYN and hormone expert Dr. Anna Cabeca (The Girlfriend Doctor) lays out a practical, science-backed playbook for perimenopause and menopause—from the stealth signs (sudden weight gain, night sweats, hair loss, brain fog, low libido) to what actually helps.

We cover “clean up before you add” (detox your diet, products, and habits), Dr. Anna’s Keto-Green blueprint (earlier eating window + greens/ferments + feast days), cortisol/insulin control, and how to boost the most powerful hormone of all—oxytocin—with joy, connection, nature, and gratitude.

We also dig into the microbiome, vitamin D (hello sunrise, sometimes skip the sunglasses), sleep & melatonin, adaptogens (maca, turmeric, resveratrol), and the what/when of bioidentical hormones (test, don’t guess: progesterone, DHEA, estradiol/E3, compounding). Ages 35–50 are prime perimenopause—this is your Second Spring playbook.

You’ll learn

• The first move when symptoms start: detox, then decide (not pills first).

• Why earlier intermittent fasting beats late-night fasting for women.

• Simple ways to lower cortisol and raise oxytocin to ease symptoms.

• How food quality, ferments, and probiotics support estrogen metabolism.

• Smart testing (blood, urine, saliva) and when bioidenticals make sense.

• Sleep fixes: light timing, vitamin D, melatonin supports, and routines.

  
  

Note: For educational purposes only; talk to your clinician before making changes.