Moderate-HighGBS: 82 (High Risk)nutrition

Menopause Transition Protocol

Developer: Christiane Northrup, Sara Gottfried, functional medicine

Perimenopause 4-10 years, post-menopause adjustments ongoing

Protocol Overview

Evidence-based natural protocol for menopause transition using diet, lifestyle, targeted supplements, and bioidentical hormones when needed. Comprehensive approach beyond just hormone replacement.

Conditions Treated

Perimenopause

menopause symptoms

hot flashes

mood changes

sleep disruption

Protocol Steps

Testing: Baseline FSH, estradiol (day 3 if still cycling), progesterone, testosterone, DHEA-S, thyroid (TSH, free T3, free T4), DUTCH test for comprehensive view

Bioidentical HRT consideration: Discuss with knowledgeable practitioner - transdermal estradiol + oral micronized progesterone (safer than synthetic), testosterone if low libido/energy. Timing matters - start in perimenopause or early menopause for neuroprotection

Phytoestrogens: Organic fermented soy (tempeh, miso) in moderation, ground flaxseed 2 tbsp daily (lignans), whole food approach

Hot flash management: Black cohosh 40-80mg 2x/day (Remifemin brand studied), sage tea 300mg 3x/day, vitamin E 800 IU, evening primrose oil 1500mg

Sleep support: Magnesium glycinate 400-600mg before bed, glycine 3g, l-theanine 200mg, melatonin 1-3mg, keep room cool

Mood/anxiety: Omega-3 2-3g EPA/DHA, methylated B-complex, adaptogenic herbs (rhodiola 200-400mg, ashwagandha 600mg), SAMe 400-800mg if depression

Bone health: Vitamin D3 2000-5000 IU (maintain 50-80 ng/ml), vitamin K2 MK-7 180-360mcg, magnesium, calcium from food (not supplements unless deficient), weight-bearing exercise

Brain health: Omega-3, phosphatidylserine 300mg, ginkgo biloba, Mediterranean diet, lifelong learning

Vaginal/urinary health: Vaginal DHEA or estriol cream locally (very safe, minimal systemic absorption), probiotics (Lactobacillus especially)

Diet: Mediterranean pattern, reduce sugar/alcohol, adequate protein (1.2-1.6g/kg for muscle preservation), phytonutrients, avoid processed foods

Exercise: Resistance training 3x/week (crucial for bone/muscle), HIIT for metabolism, daily walking, yoga/stretching

Stress management: HPA axis often dysregulated - meditation, adaptogenic support, therapy if needed

Key Resources

The Wisdom of Menopause by Christiane Northrup, "The Hormone Cure" by Gottfried, NAMS (North American Menopause Society), bioidentical hormone practitioners

Contraindications & Risks

Hormone-sensitive cancers (individualize HRT decision), blood clots (estrogen), liver disease

Important Notes

Menopause is natural but symptoms are not inevitable. WHI study scared women from HRT but reanalysis shows benefit if started early (<60 or within 10 years of menopause). Bioidentical transdermal estradiol + oral progesterone much safer than old synthetic hormones (Premarin/Provera). Black cohosh has good evidence for hot flashes. Sleep disruption is major issue - magnesium glycinate helps. Bone loss accelerates - vitamin D, K2, resistance training crucial. Muscle loss (sarcopenia) requires adequate protein and strength training. Vaginal atrophy very common - local estrogen/DHEA very safe and effective. Brain fog real - support with omega-3, hormones. Don't just "tough it out" - quality of life matters.

Also Effective For

Menopause (Natural Transition)

Key Supplements & Herbs in This Protocol

Supplements

Glycine Magnesium Glycinate L-Theanine

Herbs

Ashwagandha

Withania somnifera

Rhodiola

Rhodiola rosea

Black Cohosh

Actaea racemosa

Ginkgo

Ginkgo biloba

Critical Safety Warning

This protocol is documented for educational purposes only. The Gabriel Bullshit Score (GBS) of 82 reflects significant institutional response and controversy. Some alternative health protocols have resulted in serious harm or death.

Always consult with qualified healthcare professionals before beginning any treatment. Do not delay or forego proven medical care.

Quick Overview

Evidence LevelModerate-High

GBS Score82 / 100

Categorynutrition

DeveloperChristiane Northrup, Sara Gottfried, functional medicine

DurationPerimenopause 4-10 years, post-menopause adjustments ongoing

About GBS Score

The Gabriel Bullshit Score reflects the magnitude of institutional response, controversy, and documented concerns. Higher scores indicate greater institutional pushback, not necessarily inefficacy. This is a research tool, not medical advice.