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The 30-Day Perimenopause Reset
33-page guide + 3 bonus guides
Written by Marsena
Download Your Guide + Bonuses
Save the files to your phone or computer. You will want to come back to them.
Everything in your download
The 30-Day Perimenopause Reset
Bonus 1: The After-30 Maintenance Blueprint
Bonus 2: The 14-Day Perimenopause Meal & Grocery Planner
Bonus 3: The "I Feel Like Myself Again" 90-Day Maintenance Plan
Your first win
Do this tonight
Before you read anything else, try the First 48 Hours Protocol. It takes under 30 minutes.
- No caffeine after 2pm, and no alcohol within 3 hours of bed.
- Dim the lights 90 minutes before bed.
- Twenty minutes before bed, do 5 minutes of slow breathing: in for 4, hold for 2, out for 6.
- If the heat rises, do 8 to 10 rounds of the same breathing right away.
- In bed, rest one hand on your chest. If you wake at 2am, breathe instead of checking your phone.
The win is usually small and quiet, like a hot flash that fades faster or falling back asleep sooner. That is a good start. The rest builds over the 30 days.
Start here, in this order
Your first week, step by step
You do not need to do everything at once. Take it in this order.
1
Read the start of the guide
Open the guide. Read How to Use This Guide, then Chapter 1. This sets up everything else.
2
Do Tonight's Reset
Do the Chapter 1 ritual before anything else. It is the box above, and it makes the rest of the guide work better.
3
Name your three hardest symptoms
Read Chapter 2 and fill in the Three-Symptom Check-In. Write down which three are hardest and when they hit.
4
Learn the pause and the 2am plan
Read Chapter 3 (Rage-to-Calm Toolkit) and Chapter 4 (Sleep Reset). Practise the six-step pause once while you are calm, so it is ready when you need it.
5
Start your 30-Day Rhythm
Use the shopping list in Chapter 5, then begin Chapter 6. Tick off each day on your tracker, and add the new steps on Days 1, 3, 7, 14 and 21.
6
Keep going after day 30
When you reach day 30, open Chapter 7 and your bonus guides. Use the Meal & Grocery Planner any time you want help with meals.
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