Perimenopause is the topic so many women are whispering about over coffee, but rarely getting real answers. In this conversation, functional health practitioner Rita Johnson breaks down what’s actually happening in your body during perimenopause and why symptoms like weight gain, inflammation, sleep issues, digestive changes, and mood shifts are not “just aging.” Rita explains the powerful connection between gut health and hormone balance, why supplements can become expensive band-aids if you don’t address root causes, and the small daily habits that can make a big difference. You’ll also hear a balanced, faith-friendly discussion on hormone replacement therapy (HRT), including common misconceptions and what to look for if you’re considering it. Links Mentioned Rita’s Website: https://naturalfertilitycare.org/nutritional-therapy/ Rita’s Podcast (Health & Hormones): https://healthandhormones.org/ Divine Mercy Nutritional Care (Rita’s practice): [LINK] Free Hormone Balancing Guide: https://birdsend.page/forms/9473/cDk9YT4KSn Perimenopause Toolkit Workshop (live + replay option): https://healthandhormones.org/perimenopause-workshop/ Key Takeaways Perimenopause is a remodeling season, not a dead end. Your body is shifting from higher to lower hormone output, and multiple systems are adapting along the way. Symptoms vary widely, but your intuition matters. If you’re 35+ and feel like your body is “different” or unfamiliar, it may be perimenopause-related. Gut health impacts hormones in two big ways: your ability to make hormones (nutrients, fats, absorption) and your ability to clear hormones (detox pathways). Healthy bowel movements matter more than most women realize. Regularity and quality can be a key sign of hormonal balance and detox support. Probiotics aren’t the only answer. Food-based probiotics (like fermented foods) may be a simple starting point, and deeper digestive support may be needed depending on the root issue. “We can’t out-supplement bad habits.” Slowing down, chewing, sitting to eat, and praying before meals can help your body shift into “rest and digest.” Workout intensity may need adjusting in perimenopause. Too much HIIT/cardio can strain adrenals for some women, while strength training and walking often support hormone health best. Collagen and protein can be helpful, but keep it simple. Prioritize whole foods when possible, and use supplements strategically. Synthetic fabrics and “toxin panic” can lead to overwhelm. Focus on your body’s non-negotiables instead of trying to fix everything at once. HRT isn’t the same as birth control, but it matters what you’re being prescribed. Rita emphasizes bioidentical hormones and addressing root causes alongside symptom relief. Chapters 00:00 Welcome + why we’re talking perimenopause now 00:38 Rita’s story: cycle tracking, infertility, and functional hormone work 02:45 Overlooked perimenopause symptoms and the “cotton to silk” body shift 05:34 Melissa’s personal symptoms: stress, weight gain, inflammation, labs, and restrictive plans 09:20 Gut health + hormone balance: why detox and digestion matter 11:08 What “healthy digestion” actually looks like (and what’s not normal) 14:40 What to do next: probiotics, fermented foods, enzymes, and targeted support 18:35 The power of slowing down: chewing, sitting, and praying before meals 19:37 Listener Qs: collagen, supplements, and what’s worth the hype 22:20 Coffee + protein: stabilizing blood sugar and protecting cortisol 23:53 Adrenals + workouts: when HIIT/cardio may be too much in perimenopause 28:01 Synthetic fabrics + toxin overwhelm: focus on your “non-negotiables” 31:15 HRT explained: when it helps, when it becomes a band-aid 35:59 Misconceptions, the early 2000s study, and bioidentical vs synthetic hormones 38:49 Where to find Rita + free hormone balancing guide 40:27 Perimenopause Toolkit Workshop (HRT, charting, intimacy, and self-navigation) perimenopause symptoms, perimenopause weight gain, hormone imbalance in women, functional medicine for hormones, gut health and hormones, estrogen dominance, progesterone and perimenopause, adrenal health and cortisol, perimenopause workout routine, strength training in perimenopause, inflammation and hormones, digestion and hormone detox, healthy bowel movements, fermented foods probiotics, digestive enzymes for women, collagen for women over 35, protein for women over 40, coffee and cortisol, hormone replacement therapy HRT, bioidentical hormones, Catholic hormone health, NAPRO doctor hormones, FEMM hormone support, faith and wellness for women, women’s hormone coaching
