The Menopause Strategist

At this stage of life, you already know who you are — but your body is rewriting the rules.
As hormones fluctuate through perimenopause and menopause, everything begins to shift: your energy, focus, metabolism, libido, sleep, mood, and the way your body responds to stress, food, and exercise.

As your Menopause Strategist, I help you create a personalized game plan to navigate these changes with confidence and grace. Together, we build a toolbox of strategies — from nutrition and movement to mindset and regenerative support — that evolve with you over time.

This isn’t about fixing what’s “wrong.” It’s about learning to work with your changing biology, keeping your cup full, and embracing this next chapter as an opportunity to live, lead, and love from a place of strength and self-prioritization.

Because balance doesn’t happen by chance — it happens by design.

No two women experience perimenopause or menopause the same way — and that’s why there’s no one-size-fits-all solution.
Your toolbox is built uniquely for you, filled with the strategies, treatments, and rituals that help you feel balanced, strong, and in control again.

Together, we create a plan that evolves with you — giving you practical tools to manage the physical, emotional, and energetic changes of this phase of life.

Your Toolbox Includes:

1. Sleep: Your Foundational Pillar and Personalized Ritual

Rest is non-negotiable. Sleep is the number one foundational pillar because if you’re not sleeping, it affects everything else: hormones, stress, metabolism, and mood. We don’t just treat insomnia; we establish the conditions for deep, restorative recovery.

• The Commitment to Sleep: We work with you to re-establish a firm time commitment and priority for your sleep, recognizing its essential role in hormonal and metabolic health.
• Personalized Sleep Ritual: We help you design a customized, consistent evening routine—your sleep ritual—that signals your body and mind to transition into rest.
• Targeted Support: Utilizing carefully chosen supplements and minerals that support your natural circadian rhythm and promote calming brain chemistry, helping to stabilize hormones that aid in restful sleep.

2. Hormone Optimization: Your Path, Your Choice

We honor your body and your beliefs. Whether you choose traditional pharmaceutical HRT, bio-identical hormone therapy (BHRT), or prefer a natural approach, we’ll help you find what aligns best with your unique body and health goals.

For women who wish to manage symptoms naturally, we offer targeted guidance on supplements, vitamins, and minerals that support hormonal balance and ease the transition.

3. Nutrition: Your Foundation for Hormone Health

Food becomes your medicine, not your enemy. Your nutritional strategy is an essential pillar of your Menopause Strategist plan. We move beyond restrictive dieting and focus on empowering your body with clean, supportive fuel.

• Chemical-Free & Nutrient-Dense Eating: We guide you toward foods that are naturally high in nutrients, reducing the toxic load that can interfere with hormone production.
• High-Protein Intake: We place a strong emphasis on protein to support metabolism, preserve lean muscle mass, and stabilize blood sugar.
• Targeting Insulin Resistance: We specifically design eating patterns to improve insulin sensitivity, helping to manage energy levels and reduce stubborn fat storage.
• Well-Balanced & Regular Eating Styles: We encourage a consistent approach that supports your body’s natural rhythms and helps to balance cortisol levels.

4. Exercise: Your Movement Strategy

Your movement strategy shifts as your body changes. We work with you to design a balanced movement plan that supports, rather than depletes, your energy and hormones.

• Longevity and Strength: We emphasize strength and resistance training to build and maintain vital muscle mass and protect bone density.
• Cortisol Management: We ensure a strategic balance of movement, prioritizing forms of exercise that regulate your nervous system and prevent excessive stress spikes.
• Stability and Recovery: Your plan will include functional and mobility training to enhance stability and ensure proper recovery, which is essential for optimal hormonal function.

5. Stress Support: Techniques for Inner Calm

The Balance Point: Connecting Mental, Emotional, Spiritual, and Physical Health. Stress is a hormonal event that can severely disrupt your balance. This pillar is dedicated to teaching you how to manage stress immediately and recognize your body’s signals.

• In-the-Moment Techniques: Learn practical, targeted methods you can deploy right now to interrupt anxiety and downshift your nervous system when you feel a cortisol spike.
• Holistic Connection: We offer extra tools and techniques—such as guided meditations, breathwork, and grounding practices—that foster the crucial mental, emotional, spiritual, and physical connection necessary for total wellness.

6. Community: Connection, Support, and Belonging

The transition through perimenopause and menopause—a dynamic period that often spans 10 to 15 years, or even longer—can feel isolating. We believe that connection is one of the most powerful tools for navigating this extended chapter of life with grace and stability.

• Shared Experience & Deep Connection: We cultivate a space for you to meet other women who are actively navigating this same season of life, creating an immediate bond of understanding.
• Forming Supportive Relationships: The goal is to form deep friendships and lasting relationships so that you can support yourselves and each other through the ongoing changes.

The transition through perimenopause and menopause—a dynamic period that often spans 10 to 15 years, or even longer—can feel isolating. We believe that connection is one of the most powerful tools for navigating this extended chapter of life with grace and stability.

Bella

“When I first came to Marjie, I was completely burnt out. I already knew I was past my limit. I wasn’t sleeping, my mind was racing all night, and life felt too fast to even try to look after myself properly. As a single mom and small business owner, everything was on my shoulders and I was just surviving. My memory, my energy, my ability to focus, everything was slipping.

Marjie didn’t try to fix everything at once. She went step by step with me. First sleep, then eating, then time management, and later she helped me add exercise in a way I could actually handle. I’ve even started learning how to food prep and plan my week so it doesn’t all fall apart. She has given me tools to maintain a more balanced lifestyle, and now when things start to go wrong or feel out of control, I actually have a toolbox I can look into to fix it.

What I appreciate most is that she’s real and never judgmental. She meets you exactly where you’re at. Her reminders and check-ins during the week don’t just keep me on track, they make me feel supported and not so alone in the process. I feel like someone is actually looking at my health as a whole, not just at symptoms.

Marjie has shown up with patience, care and consistency. She has helped me feel more grounded and given me the support to keep going when life gets chaotic. I am genuinely grateful for her and for everything she has done for me.”