My dr started me on 30mg at the end of August (SW 257 F/52). Omg! It was amazing! I dropped lbs so fast :-) I was super thirsty and had some constipation, but had tons of energy. Sometimes I had sleep issues, but melatonin helped that. Around DecembeJanuary, the weight loss really slowed down. Now I’ve been essentially at the same weight since the end of January (218). In March, my dr upped me to 37.5. I honestly don’t notice a difference. Nothing has changed with my workouts (3x p/wk) or what I eat. My dr is still fully supportive of my journey and checks in with me every 2-3 months but just wondering if anyone else has broken through their plateaus. I am just starting into menopause so could that be part of the problem? I still want to lose 30 more pounds so I don’t want to stop 37.5 but wondering what to do.

I’m 51 and have been in menopause for about a year or more. Not currently on anything for it.
Started to see a new functional med doctor in November 2023 b/c traditional gyne’s were really dismissive of my menopause complaints (low energy, not sleeping well, brain fog, feeling on edge etc…)
Based on saliva tests she prescribed me 50mg of progesterone from a compounding pharmacy she works with. (I think it’s bioidentical hormone replacement therapy). She only prescribed progesterone b/c she said from the results of the saliva test I’m estrogen dominant.
However I never started taking the progesterone because…
I got sick with covid around that appointment and have been dealing with the hell that is long covid since December 2023. My long covid has occupied all of my energy these past few months. I have so many health issues (heart lung, eyes, nervous system, PEM). My sleep is awful, my anxiety is through the roof, etc….
I didn’t want to start taking the progesterone in the midst of dealing with long covid health problems b/c I didn’t want to fuck with hormones while my body is rapidly spiraling out of my control. Like the last thing I need right now is to add night sweats or even more fatigue.
But in the back of my brain I’ve wondered if my insomnia and anxiety could be related to my untreated menopause. If not directly, could menopause and my unbalanced hormones be playing a role in my long covid health issues?
I really dont have any doctors to ask b/c the FM doc that prescribed the progesterone doesn’t do long covid and the useless doctors I’m dealing with for long covid don’t “do” menopause. Leaving me in a medical no-mans-land.
I’ve only seen the FM doc who prescribed this once since my long covid issues began and she said the dose she gave me is very small and won’t cause side effects. She said it should be beneficial to me. But didn’t elaborate.
I'm at the end of my rope with my insomnia and anxiety. It's a negative feedback loop. And with long covid, one of the most important things I need is rest and sleep. I've tried CBD/CBN, valerian root, lemon balm, some calming cream that has 5-htp & ashwaganda - nothing is really helping. Melatonin helps me fall asleep but I wake up 2-3 hours later and can't get back to sleep.
Reddit has been an invaluable source for me during my long covid, so I’m hoping it is for menopause too. Some questions:

• Will 50mg of bioidentical progesterone have an impact on my sleep or anxiety? Or is it too small of a dose?
• What are common side effects? I read dizziness and headaches (which I already have from long covid)
• Are there other types of progesterone that I should be using instead? (I know nothing about menopause and hormones)
• If I take this and notice side effects, how long typically till the wear off or how long till the progesterone is out of my body?
• How long would I need to take this to notice any positive effects on my body? I’m assuming several weeks.

Thanks.

Warning this will be a long post, it has everything I've learnt in the past couple of years from hair growth, to styling, to weightloss, to nervous system regulation and more.
I'm in my early 30s, I have 3B hair, tall, two years ago I was obese, prediabetic, I had anxiety problems, now I'm just a tall [seemingly ;) ] effortlessly pretty black girl and I want all my beauties on here to have my beauty secrets.
Topics discussed:

• Haircare
• Style
• Makeup
• Teeth
• Skincare
• Weight loss vs Fat loss
• Healthy Fat loss
• Body Recomposition
• Inflammation
• Gut Health
• How to lower androgen/testosterone levels
• Nervous System Regulation/Stress Management
• Tea Cycling
• Seed Cycling

Hair

I have PCOS so it affects my hair growth and causes hirsutism, basically male patterened facial hair and male patterned baldness.
Hair Growth: Here is the true secret sauce to hair growth, stimulating your scalp. I do daily scalp massages with a bamboo brush (even the bristles are made of rounded bamboo) very gentle. This is the one I use: Golab Beauty I do short strokes which prevents any tangles. Morning and Night. I then go in with a scalp serum, I use The Oui scalp serum but it costs a pretty penny. In the first yearish I used (The 'Ordinary' Haircare Growth Set Multi-Peptide Serum For Hair Density) which worked wonders and was cost effective. At nights I seal with any scalp oil that has rosemary oil. Sadly Mielle's formula no longer works for me, but As I Am rosemary oil has been working, I also like the Camille Rose Rosemary Oil Strengthening Hair and Scalp Drops. For Washing my hair I suffer from sebaceous dermatitis which causes scaliness. Paradoxically my scalp is so oily which is what triggers the ezcema and develops the dry patches. Reversing my PCOS symptoms fixed this but what also helped was the Nizoral shampoo with 1% Ketoconazole. It's harsh so I do it once to twice a month at most and I always follow up with a moisturizing shampoo, and of course finish with a wash out conditioner & leave in conditioner.
Hair Retention: This is the info we all know about preventing breakage but I'll include just in case. Hair growth happens in the scalp like said before but to retain that growth it's important to wear protective hairstyles (especially while asleep), a silk/satin bonnet or wrap, silk/satin pillowcase, do not let your hair air dry at night. There is debate about this but I've seen hair specialists and scientists say our hair is especially fragile when wet (especially curly/kinky hair). Therefore, we are much more prone to snags and breakage while our hair is wet. So going to bed make sure your hair is dried. If you're air drying your hair during the day try not to touch it too much - as little manipulation as possible. Personally choose to diffuse/blow dry my hair and this has prevented most of the breakage I was previously experiencing. Lastly, moisturize and oil your ends. I won't pretend like I know which order is best or even if it's important but I've found that using hair moisturizediluted leave in conditioner then hair oil works best for me.
Hirsutism/Facial Hair: Spearmint essential oil. I add 1-2 drops of the oil to my moisturizer each time I put on my moisturizer and it helped A LOT with reducing my facial hair. I also drink a lot of spearmint tea. Spearmint specifically has been proven to lower androgen/testosterone levels which is why it helps. I also took supplements which I'll include at the end because they served multiple purposes. Be sure not to add the oil to the entire bottle because that will ruin your moisturizer's formula. Just add the drops in your palm/finger tips and mix in your face cream each time you moisturize your jawline, chin, underneck. Also, do this after moisturizing the upper part of your face without the oil because it's harsh and the scent can be irritating to your eye area.
Body hair: Personally I sugar wax my arms and legs, the hair has grown back so thin now. I make it myself and follow tutorials from abetweene on youtube.
Hair colouHairstyle: This will depend on your face shape and color season. I'm a dark winter colour season and I have a heart face shape. I used the Dressika app to discover my color season before I could afford to get myself professionally assessed and I got the same results. Just be sure to use natural lighting, like by a window. Once you have your colour season you can choose hair colours that work best for you (although natural almost always works best). For my hairstyle I try to choose styles that compliment my heart shaped face. I used the youtube channel Dear Peachie to help me with figuring this out.

Style

I think most of us know about Kibbe and colour seasons. This was how I upgraded my wardrobe. I'm a soft dramatic so I wear things that work for my tall height and accentuate my waist.
This was the game changer with colour seasons. Most of us know about our true seasons, but it can get restrictive. Sister seasons and colour dissonance is also helpful to know.
My colour season is dark winter, so my sister seasons would be dark autumn and true winter. Thid gives me more wiggle room to style myself.
Dissonance are colours that are outside your true season and your sister seasons, you sprinke this in to add interest. Think of an outfit that is extremely matchy and cohesive but has that one accessory or item that stands out and adds interest. It's really fun in art and in fashion.
For my shoes I've started wearing dancing heels which help my flat feet lol and look stylish. Heel insoles help too, as well as the product Shoe Gummi. I still can't last more than 2, 3 hours at most but it's definitely bearable compared to before.
Matching pajamas and loungewear. You just feel so luxurious dressing up at home and they can (should) be comfy :)
Accessories:

• I wear glasses that work with my heart shaped face.
• I have a neutral leaning warm undertone so I wear gold jewelry, if I wear pearls or other gem stones I mix in gold to provide more harmony with my skin.
• Perfume, wear what works with your body chemistry. Some smell delictable on people I know and icky on me, and vice versa. Wear what works for you.
• Nails, press ons. So convenient, so cheap.
• Hair accessories, bows, barretes, clips, scrunchies, a ribbon, you could be wearing jeans and a t shirt but a simple hair accessory upgrades the look automatically.

Makeup

I used the youtube channel Dear Peachie to help me with finding eye looks, brows, blush placement for my face shape
I have a low visual weight face and I am a romantic ingenue, because of this I go for more subtle looks that emphasis two facial features maximum at a time (eyes, lips, cheeks).
Don't get me wrong I love glam bold makeup but soft and subtle makes me glow, I turn heads when my makeup is done like this.

Teeth

• Wax free floss (Cocofloss $10 expensive but I love it 😅, Burst black floss, Moon graphite floss, Twice floss, Dr. Jen’s silk floss)
• Oil pulling (coconut oil with clove & tea tree oil, or Guru Nanda oil pulling product)
• Brush teeth
• Tongue scraper (not everyday, couple of times a week and not too hard)
• Alcohol free mouthwash (TheraBreath)
• More so related to my lip area but I try to use wrinkle preventing straws or when I do use regular straws, I place it on the side of my mouth. The reason this works is because puckering the lips excessively causes smokers lines/wrinkles around the mouth.

Skin

Skincare. This was something that took me a while to work on because of my PCOS, age, weight and etc.
Facial Care: The basics includes chemical exfoliation, retinol, moisturizerecover. I cycle my nightly skincare routine with this in mind and always keep the same morning routine. Mornings look like this (Jojoba oil to help while I use my gua sha, Water based cleanser, eye cream, vitamin c/peptide serum, moisturizer with a drop or two of glycerin, spearmint oil mixed with face cream on the jawline & neck area, finish with sunscreen).
My nights I alternate these routines in this order
Night 1 - Chemical Exfoliation (Oil cleanser to help while I use my gua sha, Water based cleanser, eye cream, glycolic/lactic acid, moisturizer with a drop or two of glycerin, spearmint oil mixed with face cream on the jawline & neck area, castor oil on lashes and brows)
Night 2 - Retinol (Oil cleanser to help while I use my gua sha, Water based cleanser, eye cream, retinol, moisturizer, spearmint oil mixed with face cream on the jawline & neck area, castor oil on lashes and brows)
Night 3 - MoisturizeRecovery (Oil cleanser to help while I use my gua sha, Water based cleanser, eye cream, retinol, moisturizer with a drop or two of glycerin, rosehip oil as sealant on entire face, spearmint oil mixed with face cream on the jawline & neck area, castor oil on lashes and brows)
Repeat Night 1 - 3 (sometimes I need more days to recover if my skin is sensitive or acting up, do what works for you personally)
Other things that I've done/used to help: red light therapy (helps with both hair growth, so I use it on my scalp, and with stretch marks so I use it on my face and body), Microcurrent device (helps with collagen production and stretchmarks) - I use the brand NuFace & NuBody, Volufiline (a skin serum I mix with eye cream that helps with hollowness under the eyes, Kigelia Africana Skin Cream (I use the brand Maelys B-Perky which contains this ingredient and helped to tighten my chest area and my loose skin on the area), face yoga and myo fascia face massage, these help with the tautness of my face (basically everything else helps with wrinkles, these exercises and the microcurrent helps and prevents, sagging especially jowls). I follow tutorials I search for from youtube.
Body Care: Similar to facial care body care includes exfoliation, retinol, moisturizerecover
Night 1 - Physical Exfoliation (Dry brush/Body Scrub, Hydrating lotion with a few drops of glycerin, rosehip oil as sealant on entire body)
Night 2 - Retinol (Jojoba oil to help while I use my gua sha, retinol body wash, retinol body lotion)
Night 3 - MoisturizeRecovery (Jojoba oil to help while I use my gua sha, Hydrating lotion with a few drops of glycerin, rosehip oil as sealant on entire body)
Again, repeat Night 1 - 3 use more days for recovery if needed
Stretch marks/loose skin: Whether due to weight gain, pregnancy, etc. we can't ever truly get rid of loose skin or stretch marks but moisturizing the skin and derma rolling can help with the appearance. Especially derma rolling. Do NOT derma roll while pregnant but you can do so after when you’ve recovered and talk to your doctor (if you've had a c section you have to wait before derma rolling). I used this video as motivation https://www.youtube.com/watch?v=ChG8aSvEU6A
For the body I never went beyond 1.5mm it worked for my deepest stretch marks. If this is too aggressive 1.0mm still works just as well. Make sure you use 70% alcohol as this is what experts say is better at disinfecting. It has more water, which helps it to dissolve more slowly, penetrate cells, and kill bacteria. The disinfecting power of rubbing alcohol drops at concentrations higher than 80%-85%. Make sure you disinfect the derma roller before and after use, and make sure you disinfect your area of contact before rolling as well. Do not do heavy workouts workout or sweat inducing activities for at least 3 days after and avoid harsh products.
I started derma rolling while working on losing weight (at the beginning of my journey while still obese) and continued a year after losing 130lbs. Derma rolling works by causing micro tears, the skin heals the area and in the process of doing so develops more collagen - leading to thicker skin, lighter stretch marks and tighter skin. Since I did this before losing the weight it helped my skin adapt a lot. I won't pretend like I have 0 loose skin or stretch marks but it's barely visible. Someone has to be intimately close to notice. Obviously genetics, how slowly you lose the weight, diet, and moisturizing the skin helps but my PCOS contributed to low collagen (thin skin) and so the derma rolling really helped.

Weight loss vs Fat loss

Tons of info here but I promise if you read through it helps to know this stuff.
Weightloss comes down to calories in versus calories out. I know that's rudely simpliflied and not that easy, but it truly is the answer to weightloss (which may be fat, water, or muscle). This is why people can eat barely nothing, lose weight but their shape stays the same (basically skinny fat). It's also why fasting or going low carb works so fast (water weight is the first to go).
Fatloss on the other hand is more complicated. This involves our TDEE (Total Daily Energy Expenditure).
TDEE includes: Resting/Basal Metabolic Rate (BMR), Metabolic Equivalent of Task or Exercise activity thermogenesis (EAT), Non-exercise activity thermogenesis (NEAT), Thermic Effect of Food (TEF), and Adaptive Thermogenesis (AT).
BMR (~70% daily energy) the energy taken to exist, so tasks like breathing. Your sex, body composition (muscle to fat ratio), age, and genetics play a role in this EAT (~5% daily energy) the energy taken for exercise weight lifting, swimming, high intensity walks, etc. NEAT (~15% daily energy) the energy taken for non exercise movements like walking, fidgeting, showering, standing, etc TEF (~10% daily energy depending on the macronutrients of your meal) the energy taken to digest, protein has the highest TEF of all the macronutrients, Carbs have a TEF of around 5-10%, while Fats have the lowest TEF, around 0-3%.
Adaptive Thermogenesis (AT) is the changes in energy expenditure (energy used) that occur in response to changes in energy balance. For example when you eat more food than you need, your body may increase energy expenditure to prevent weight gain eg. move more, eat less the next day, etc.. On the other hand, when you eat less food than you need, your body may decrease energy expenditure to conserve energy and prevent weight loss eg. less movement, eat more the next day.
Other things that affect AT include diet composition (eg high/low protein, high/low carb, calorie dense foods, etc), physical activity (eg. weights vs. cardio), and environmental factors such as temperature and altitude.
Things that influence AT can make weight management challenging, as it can lead to plateaus or rebounds in weight loss efforts. This is why lack of sleep, hormonal issues, aging, etc. makes weightloss harder.
Here is a clearer example of this
Things that affect calories in:

• 8-9 Hours of sleep (Maintains metabolic homeostasis, insulin sensitivity, hormonal processes). Compromised sleep lead to:
  • Increased Gherlin (hunger hormone - feeling hungrier & therefor eating more)
  • Decreased Leptin (sensation of satiety - needing to eat more to feel full)
• Insulin resistance: This is when the cells in your muscles, fat, and liver don't respond well to insulin and can't easily take up glucose from your blood. This results in excessive sugar in the blood & as a result the body produces more insulin in order to try to help the cells obtain the energy from glucose. This leads to weight gain as the insulin increases hunger. Also, since the body is insulin resistant, the excess glucose is converted to fat for long-term storage.
  • Things that can cause insulin resistance: PCOS, Inactivity/sedentary lifestyle, family history of diabetes, gestational diabetes, hypertension, alcohol abuse, poor sleep habits, high cholesterol levels, metabolic syndrome, cardiovascular disease, high bodyweight, acromegaly

Things that affect calories out:

• Body Composition (Fat to muscle ratio)
• Gut health
• Compromised sleep affects our energy levels which leads to
  • Decreased NEAT (Non exercise activity thermogenesis)
• Hypothyroidism (lowered levels of T3 and T4)
  • Thyroid hormones T3 and T4 affects every cell and all the organs in your body by regulating the rate at which your body uses calories/energy which is known as our bmr, meaning this affects your metabolic rate.
• Too few calories lowers daily NEAT
  • By eating below your BMI (calories needed to perform basic biological processes), your body makes up for this through energy conservation by lowering your NEAT (non exercise activity thermogenesis). Basically you lack the energy to perform your normal daily activities. This also affects your body composition and cardio health as you become sedentary (stop moving as much).

Healthy Fat loss

So to lose fat in a healthy way you need to:

1. Get enough sleep (8-9 hours per night)
2. Manage your stress levels/nervous system regulation
3. Look after your gut health
4. Manage inflammation
5. Increase your daily steps (8-10k per day)
6. Weight lift
7. Eat high protein (protein takes the most amount of energy to digest).
8. Manage your insulin resistence
9. Eat in a caloric deficit (make sure your calories in do not exceed calories out).

Futher information about the bold items in the list is included below. Also, I know this all seems overwhelming but keep in mind you are creating a lifestyle change. This is not a quick fix.
To manage your insulin resistance (info from the book Glucose Goddess by Jessie Inchauspé):

• Eat within an hour of waking up
• Protein with breakfast
• Tablespoon of apple cider vinegar before each meal (diluted in a glass of water)
• Eat foods in this order, veggies -> protein -> fat -> starches -> carbs -> sugar
• Never eat sweets/dessert/carbs on an empty stomach (dessert after dinner)
• Keep refined carbs and added sugar at a minimum.
• Minimize alcohol intake
• Try to minimize sodas, fruit juice and sweet drinks (this is because there is no fiber to help with the glucose spike or at least try to have these drinks after eating something fiberous)
• Only eat fruit whole, not transformed eg. eat the orange instead of having the orange juice, again fiber makes a world of a difference
• Put clothing on your carbs. Eg. have protein/fats/fiber with your carbs
• A short walk after carb heavy meals
• Fasting - this is controversial and I should add a disclaimer, if you in any way shape or form have or had an eating disorder, especially restrictive eating, I highly recommend against fasting. Intermittent fasting has a lot of studies out there that were done on men. The book Fast Like a Girl by Dr. Mindy Pelz includes a nuanced view of fasting that takes into account our hormones and our monthly cycle. She also has a free app 'Fast like a girl', you log your period and it tells you how long to fast. However, bioindividuality is key here, genetics, etc. Please if you are considering fasting make sure you get bloodwork done first. Manage your electrolyte levels, do not neglect iron and protein levels. Personally, I prefer using the other methods since fasting can also inadvertently worsens insulin resistence due to increased stress/cortisol which cause higher hunger cues. Some with insulin resistence found fasting to be helpful. So make sure you do what works for you and always consult your doctor.
• Supplements:
  • Vitamin D paired with Vitamin K1 & K2
  • Magnesium Biglycinate (I take this before bed)
  • Omega-3 Fatty Acids
  • Turmeric
  • Coenzyme 10 (Take with Clomid & Vitamin E)
  • N-Acetylcysteine (NAC)
  • Inositol
  • Zinc (Important to Note: It works inversely with testosterone - raises testosterone if your levels are low and lowers it if your levels are high)

To eat in a caloric deficit, calculate your TDEE and subtract 200-500 calories from that number. I like using this calculator. https://tdeecalculator.net
Eg. If it's calculated to be 2000 calories, you subtract 200, so 1800 should be your daily calorie intake. For the activity levels make sure you do not oversell yourself. Here is a general guide:

• Sedentary: Office job sat all day or less than 3000 steps per day
• Lightly Active: Exercise 1-3 times per week or 3-10k steps daily (up to 3-4 miles daily)
• Moderately Active: Exercise 3-5 times per week or 10-15k steps daily (up to 4-7 miles daily)
• Highly Active: Hard exercise 6-7 training days per week or 15-20k steps daily (up to 7-10 miles daily)
• Extremely Active: Intense daily exercise/hard physical labour 7 days a week or 25k+ steps daily (up to 10 miles daily)

As you lose weight your body adapts so after a while you may need to recalculate your TDEE and deficit. Once you are at your ideal weight, you no longer subtract the 200-500, you simply eat the TDEE amount to maintain but you do this gradually. After I lost the weight I came out of the deficit by adding 50 calories to my daily intake per week, till I was at maintenance/my TDEE. This prevented me from gaining fat or water weight.
Lastly, muscle mass (increase in muscle raises your metabolic level, meaning you burn more calories at rest). This is ideal and is also how you'll see someone who is short, seemingly small but weigh more than you imagined. Muscle density weighs more than fat. Think of a 50 pound dumbbell versus 50 pounds of feathers, you would need a whole lot of feathers to match the weight. Same difference, you need a larger volume of fat to equal to the same amount of muscle. Therefore, lifting weights is ideal because you will become more toned, burn more calories at rest, be able to eat more even when you've lost the weight to maintain your phisique, you'll be more insulin sensitive, and you will have stronger and higher bone density (really important for women, we lose up to 5% of muscle mass per decade after the age of 30).

Body Recompositon: Weightlifting for health (and aesthetics), lose fat & gain muscle

It is possible to gain muscle and lose fat at the same time. I followed Huskular Goddess and and LexiiGettingFit for inspiration and they were really the ones that opened my eyes to the concept of body recomposition (gain musle while losing fat).
The benefits of this is as you're getting smaller your TDEE is increasing. This means by the time you lose the weight you'll still be eating an adequate amount. The other benefits include insulin sensitivity versus insulin resistence, higher metabolism, and a improved body composition like I mentioned before in the dummbell versus feather example. The downside is the number on the scale won't have a dramatic shift while your clothes will be fitting looser. Again, weight density plays tricks on us and it's easy to get caught up in body dismorphia but I promise it works.
In order to sustain and build muscle while losing fat, you need to be consuming enough protein while remaining in a caloric deficit. So 60-80g of protein per day minimum to lose 1-2lbs per week. Ideally it should be 0.8-1g of per pound of lean body mass. Eg, someone is 300lbs and they want to get down to 150lbs. They would eat 120-150g of protein per day. If this is too much, try to get at least 60-80g like I mentioned before. Remember even though 1-2lbs per week sounds small, the changes are significant because of the muscle gained. You will look and feel smaller.
Weightlifting for a rounder booty (I reshaped my glutes by weightlifting. Hormones can actually affect the shape and my PCOS did a number on me. I developed a V shape over the years. Round, square, heart, A shapes are all based on your bone structure and fat placement. Some of us just have those stubborn fat deposits in certain areas that are genetic, even when we lose the weight, it's a smaller version but the same shape. V shape on the other hand is largely seen in older women post menopause and in younger women with hormonal disorders. This is becuase the hormonal imbalances also causes muscle imbalances. Regulating your hormones helps but it won't grow the muscles for you, so I used Fit With Emely's glute guide based on your glute shape (completely free, I watched all her videos to get this info and it took me two years to go from a V shape to a round shape.
Here is the guideline for each shape:
Glute Maximus - Everyone should be working on glute maximus. It builds the shelf and overall size. Step ups (all variations), hip thrusts (all variations), lunges, rdl, leg press, all squat variations Glute Minimus - (V and Square shapes), this muscle fills in the middle between the top and lower glute. Hip abduction, single leg bridge, Standing hip abduction/cable raises Gute Medius - (Heart, Round, and A-shaped) this muscles builds a longer hip for top portion of the glutes. Eg. Single leg squat, Single leg deadlift, Cable clamshells, Reverse lung, step ups Underbutt - Everyone should be working on underbutt but this is especially useful for V shaped folks. It works the hamstrings and lower portion of glutes. Good mornings, single leg rdl (also works minimus), single leg hip thrust (also works maximus), hip abductors (also works minimus)
How to structure workout:

• Warm up/Dynamic Stretches (specific to the muscle group you're working eg. lower body warm up or upper body warm up, etc.)
• Compound exercises (2-3 exercises eg. single leg rdl, good mornings, leg press - for each exercise you do 3-4 sets, 8-12 reps, with 3-4 minute rest between sets). That probably sounds like a foreign language to some, so for instance:
  • Start excercise 1
  • Set 1 (repeat exercise 1 - rdl 8 times)
  • 3 minute rest
  • Set 2 (repeat exercise 1 - rdl 8 times)
  • 3 minute rest
  • Set 3 (repeat exercise 1 - rdl 8 times)
  • Move on to exercise 2
  • Set 1 (repeat exercise 2 - leg press 8 times)
  • 3 minute rest
  • Set 2 (repeat exercise 2 - leg press 8 times)
  • 3 minute rest
  • Set 3 (repeat exercise 2 - leg press 8 times)
  • Move on to exercise 3
  • Set 1 (repeat exercise 3 - good mornings 8 times)
  • 3 minute rest
  • Set 2 (repeat exercise 3 - good mornings 8 times)
  • 3 minute rest
  • Set 3 (repeat exercise 3 - good mornings 8 times)
• Secondary Workouts (2-3 exercises eg. step ups, bulgarian split squats, lunges - for each exercise you do 3-4 sets, 8-12 reps, with 3-4 minute rest between sets)
• Isolated/Accessory Movements: these exercises work one part of the muscle more than others, for example an overbias on the underbutt/hamstring like I mentioned before to help with the V shape ( eg. hip abductors, kickbacks, glute bridge, lying leg raises, etc. (1-2 exercises high repetitions, low weight 2-3 sets, 15-20 reps, 1-2 minute rest between sets)
• Static stretch/cool down (specific to the muscle group you're working eg. lower body cool down or upper body cool down, etc.)

Keep in mind that you only need to work on a muscle group 2-3 times a week. So I only do glutes Mondays, Thursdays and Saturdays. Also keep in mind while I work the lower body I am also working my upper body (eg. while doing rdls I am lifting the weight with my upper body), which is why I don't have tailered upper body days, this is for aesthetic reasons, and because weightlifting more than 3 days per week is not feasible with my PCOS.
My full routine is:

• Monday- lower body
• Tuesday - Pilates/core
• Wednesday - Rest (I still go for walks on these days)
• Thursday - lower body
• Friday - Pilates/core
• Saturday - lower body
• Sunday - Rest (I still go for walks on these days)

I also used primarily resistance bands in the beginning because gym equipment intimidated me (not anymore :) ). I started with 25lb resistance and went up to 125lbs. I use the product BandBar which allowed me to use the resistance bands like a barbell at home. This isn’t the only option and you can definitely buy resistance bands and do it without the bar. BandBar
For the ab separation from being obese, I did this workout 3 times a week (also helpful post pregnancy): https://www.youtube.com/watch?v=smiGsW-mQX0
For my chest to help with getting perkier boobs (the derma rolling was what made the biggest difference, but this exercise helped as well though it took 6+ months for the changes to be significant. Women tend to take longer to grow chest muscles): https://youtu.be/hg7_R29jGIE?feature=shared
I also did workouts to help with my posture and mobility 3 times a week (any I could find online)
The last thing I will say is be mindful that you may gain weight initially when you start lifting weights. This is due to slight inflammation/water gain from foreign tension, which will last about a month or two before you adapt BUT your body will adapt, I promise. Keep in mind if it's days before your period or if you are on your period. It's not if, but when, our weight fluctuates. As long as you are in a deficit and doing everything right, the number will go down. Do not get discouraged!!!
Here is the edit to this post which includes my supplements, how I managed my inflammation, and how I improved my gut health. I also edited the information I shared prior to include a few more tips and lifestyle changes I made, and included a few more details. I also rearranged things so there is a separation between style/haiskin and health information. The post is getting really long so I may create a separate post for personal development/mindset tips.

Inflammation

In my case my inflammation was caused by my PCOS, insulin resistence and my obesity, but it can be caused by chronic stress, other autoimmune disorders like IBS, Crohn's disease, etc, smoking/alcohol, age related diseases, environmental toxins, diets high in processed foods, sugars, trans fats & high omega-6 fatty acids.
In my case the inflammation from the PCOS led to gut inflammation due to the high levels of coritsal (stress hormones) in reaction to the high testosterone and insulin resistence. I also experienced metabolic inflammation (non alcoholic fatty liver disease), skin inflammation (as I mentioned earlier the ezcema on my scalp, alopecia, and hirsutism), adipose tissue inflammation, chronic low grade inflammation (this led to edema or fuid retention -> insulin resistance and my high testosteron/androgen levels also exacerbated this).
To fix this these were the thin I added to my life:

• Dry brushing 2-3 times a week
• Body Gua sha
• Face Gua Sha or Face Yoga or Myofascial Massage
• Jump Rope
• Trampoline/Rebounder
• Vibration Plate (very useful for after a workout or while sitting down)
• Acupressure mat
• Arvigo (Mayan Abdominal massage) & Lymphatic drainage massage
• Leg elevation, I sleep with a pillow under my knees. In the evenings I keep my legs up.
• Massages
• Sweat more (exercise/sauna/steam room)
• Portable Infrared Sauna (reduce cortisol by 25%)
• Microcurrent
• Compression socks
• Castor oil pack 3-4x per week
• Eliminate inflammatory triggers (mine were gluten & dairy)
  • Switch to sourdough
  • Eliminate seed oils
  • Avoid alcohol & smoking
• Supplements
  • Vitamin D paired with Vitamin K1 & K2
  • Magnesium Biglycinate (I take this before bed)
  • Omega-3 Fatty Acids
  • Turmeric
  • Coenzyme 10 (Take with Clomid & Vitamin E)
  • N-Acetylcysteine (NAC)
• Teas that helped
  • Turmeric
  • Red Rasberru Leaf Tea
  • Fennel
  • Chamomile

Gut Health

Your microbiota needs the right bacteria in the right amount to perform its hormone regulating functions properly. When the type or number of bacteria gets disturbed by events such as stress, or poor diet, or your gut can no longer accomplish its job meaning you'll have inflammation, increased risk of chronic disease, skin conditions, mental health issues, weakened immune system, nutrient absorprion problems, and weight management challenges.
For weight loss issues, gut microbiomes influence hormones in producing and signaling leptin and ghrelin (these hormones regulate hunger and fullness signals). Inflammation and insulin resistence is also associated with gut health problems as mentioned before. Energy extraction from foods, certain gut bacteria are more efficient at extracting energy from food, particularly carbohydrates. When there is an imbalance, more calories can be absorbed from food leading to difficulties gaining or losing weight.
Things I did to improve gut health/intestinal permeability:

• Ate foods rich in digestive enzymes (mangoes, pineapple, etc.)
• Pre and probiotics (incorporate bifidobacterium and lactobacillus)
  • Favorite brand: Seed Heath Probiotics
• Pickles (without vinegar): Great source of prebiotics
• Apple Cider VinegaKimchi/Kombucha/Sauerkraut
  • Beware of certain types of vinegar contain chemicals which kill bacteria, “the good bacteria”, and leave the yeast Candida albicans alone.
  • Raw apple cider vinegar contains: Natural probiotics (friendly bacteria), which may help with your immune system and gut health.
    • Tablespoon of apple cider vinegar (diluted in a glass of water) before each meal
  • Balsamic vinegar: Acetic acid is the active compound in balsamic vinegar. This acid contains strains of probiotics that aid digestion. The probiotics found in acetic acid can help promote good gut health and digestion while supporting overall immune function.
• Raw Carrots (has the type of fiber that binds and flushes out toxins in gut, good to have as daily hormone & digestion support)
• Limit Processed foods and Sugar
• No drinking or smoking
• Stress managment (which I'll expand on just below)
• Increase fiber intake
• Regularly exercise
• Supplements
  • Ginger
  • L-Glutamine
  • Olive leaf extract (especially helpful if you have candida overgrowth)
  • Turmereric
• Teas
  • Ginger
  • Lemon Balm

Lower androgens/testosterone

• Teas
  • Nettle Tea
  • Spearmint tea
• Spearmint oil topically for hirsutism
• Supplements
  • Schisandra (adaptogen - stress management & hormone balance)
  • Saffron (Also helps reduce testosterone, lower blood pressure and prevents bad cholesterol)
  • Inositol
  • Holy Basil
  • Magnesium Biglycinate (I take this before bed)
  • Omega-3 Fatty Acids
  • Coenzyme 10 (Take with Clomid & Vitamin E)
  • Zinc (Important to Note: It works inversely with testosterone - raises testosterone if your levels are low and lowers it if your levels are high)

Nervous System Regulation/ Stress Management

Stress is one of the things that age us the most, and people with PCOS already have higher levels of cortisol so these are the things I do to manage my stress levels:

• Regulate circadian rhythm, direct sunlight upon waking up. I use a sunrise alarm clock lamp for this
• Same bedtime everynight (pre midnight)
• Invert screen colors at bedtime (red filter on screens)
• Pillow under knees
• No loud alarms
• Magnesium biglycinate supplement before bed
• Regulate circadian rhythm, view the sunset before bed. I use a sunrise alarm clock lamp for this
• Spend a few minutes breathing through left nostril only
• Epsom salt foot soak
• Journal
• Get back to using my coloring books (I even invested in alcohol based markers it's so fun). Regulates me and gets me in touch with my inner child
• Time with friends, my puppy, and my family
• Supplements
  • Holy Basil (adaptogen - stress management & hormonal balance)
  • L-Theanine
  • Magnesium biglycinate
• Teas
  • Red raspberry leaf (adaptogen - stress management, also good for menstrual cramps)
  • Reishi Mushroom
  • Lemon Balm
• Night time mocktail (have after dinner and not on an empty stomach due to the sugar levels in the tart cherry)
  • Teaspoon of tart cherry (high levels of melatonin)
  • Magnesium biglycinate powder
  • Probiotic soda (good for gut health)

Tea cycling

• On your period
  • Nettle leaf: Increase iron levels
  • Moringa: Increase iron levels
  • Red Raspberry leaf: Helps with period cramps (best to drink throughout the month, especially at the end of the luteal phase
  • Chamomile: Helps with wellness wind down routine when you're feeling extra tired
• Follicular phase
  • Focus teas: Peppermint, Spearmint
  • Adaptogens: Lion's mane, Adaptogen latte, and Chaga mushroom
  • Detox: Dandelion Root
• Ovulation phase
  • Detox: Dandelion root tea
  • Bloating: turmeric tea latte/golden latte
  • Estrogen dominance - symptoms (bad hormonal migraines, hot flashes, nausea): Schisandra berry, Lemon balm
• Luteal phase
  • PMS symptoms: Raspberry leaf, Schisandra berry, Ginger root (powder or tea)

The best teas for PCOS

• Spearmint
  • For reducing androgens & lowering hirsutism (facial hair)
• Cinnamon tea (improves insulin sensitivity)
• Chamomile tea (Adaptogen)
• Nettle Tea (reduce androgens)
• Red raspberry leaf (adaptogen/stress relief, also good for menstrual cramps)
• Schisandra (adaptogen/stress relief & hormone balance)
• Saffron (Also helps reduce testosterone, lower blood pressure and prevents bad cholesterol)
• Ginger (ginger offers anti-inflammatory, fertility and hormone-balancing benefits, aides digestion )

Seed Cycling

What is seed cycling? Seed cycling refers to the consumption of specific seeds at different times of the month in order to improve the production and levels of sex hormones, specifically estrogen, progesterone, and testosterone.
Seed cycling divides the female menstrual cycle into two parts:

1. During the first half of the menstrual cycle, or days 1 through 14, seed cycling encourages daily consumption of flax and pumpkin seeds.
2. During the second half of the menstrual cycle, or days 15 through 28, seed cycling encourages daily consumption of sunflower and sesame seeds

Results from seed cycling will not happen overnight. Normally women observe improvements after approximately three months of seed cycling adherence. It took me about 4ish months.
The Benefits of Seed Cycling: Support hormonal balance, alleviate PMS symptoms, decrease hormonal acne, alter irregularity of menstrual cycles, and fight stomach bloating and fatigue.

I’m scheduled to have weight loss surgery in August. I really don’t want it because I don’t want to go through recovery but I can’t live in my body anymore. I’m also post menopause so no matter what I do diet & exercise wise, nothing is budging.
My research journey on better sleep took me down a lot of roads for supplements that would help both sleep and weight. I’d like to know if anyone else has tried and been successful
Ashwagandha Melatonin Zinc Magnesium Lysine

DAY: MAY 1 2024
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TMI/Trigger Warnings: I always had insomnia. However, past few months I usually had a great night’s sleep.
But for the past few weeks, I am simply unable to sleep unless I take melatonin. I was diagnosed with POI after missing periods for 50 days and in September was prescribed HRT, which I have been on/off.
I have saved 7 eggs, but I want to make more attempts at saving some more eggs and I am afraid menopause has set in 🙁
My AMH was 0.99 in November and till January, AFC was 11-12. What if I discover 0 eggs at baseline?

I'm fairly complicated medically, so I'm just going to give a list:
Age 47
LMP maybe 2 months ago, the 2nd cycle since the start of summer, but was like clockwork before that except during illness or other expected situations.
ADHD diagnosis around age 40, treated with meds.
Anxiety/insomnia diagnosis maybe around age 35, treated with meds.
I've probably had both conditions my entire life, but I was pretty sure that it was just me sucking at life until I had kids with ADHD and saw how obvious it was that I was the same.
Gastric sleeve around age 38, revised to a bypass this past spring. Down about 100 lbs from highest weight, but still overweight.
I have a bum kidney that makes stones and I am prone to UTIs.
I've always had various tics, like blinking my eyes frequently/compulsively, being fidgety, etc. Over the past few years, I've developed this thing where I need to shrug my shoulders often. It's not an involuntary twitch or spasm, but I just feel wrong until I do it. Like I need to stretch. I've been considering it a tic and blaming the psych meds. Life without the meds is worse than the tics, and we went through multiple meds to choose ones that improved the insomnia rather than making it much worse, so I just figured this was my life now.
Until the past few months... My ADHD symptoms have been terrible. I can't read a book (I love to read!). I can't get the laundry out of the washer. I can't take my morning meds (with alarms telling me to take them and with them sitting right next to me). My psychiatrist has been having me try some new meds (I was on a non stimulant before and now I am on that plus a stimulant and an additional nonstimulant that is supposed to help with tics).
My shoulder shrugging has developed into this complicated thing where I have to stick my elbow out like I'm doing the Chicken Dance and roll my shoulder and this will happen so often that I am sore. It's definitely much worse on my right side, but I also feel it on the left. Like I will be driving down the freeway with my left hand on the wheel and my right elbow jabbing out several times in a row, multiple times an hour. It's definitely worse in the evenings, but it doesn't seem to happen while I am in bed. I'm still having some insomnia, but I don't think because of the arm movements. The ADHD is not improving and it feels like it's getting worse and worse.
I had another visit with my psychiatrist today and I said I wanted to stop the new meds because everything is worse and as we are talking, I mentioned that I didn't even journal my LMP like I always do and it don't even know for sure how long ago it was. She immediately lit up and started asking about menopause. She wants me to talk to my PCP and she wants to talk to my PCP and see if we can't get all this stuff under control. She started talking about dopamine and my brain wandered so I don't understand all of it.
So now I have an appointment with my PCP where we might talk about HRT and whether it's a good fit for me. Since then, I started googling and restless limb syndrome seems like it might be what is going on with my shoulders.
I have done some reading through the group and have seen multiple people talk about restless legs. The common answer seems to be vitamin/supplement related. I get detailed labs for my bariatric surgeon regularly and I take a pile of supplements. The only one I'm bad about is the calcium, because I have to take it separately from my twice a day iron and I can't ever remember to take it until it's almost time to take my iron again and my past anemia has been a major problem that I now have under control and I don't want to mess it up. I regularly take a bariatric multivitamin plus additional D, B12, C, iron, cranberry PACs, D-Mannose, melatonin, and various allergy meds, and my anxiety med and my 3 ADHD meds. I am supposed to take calcium 3 times a day, at least 2 hours away from taking the iron that I take twice a day, but it doesn't happen. My magnesium supplement is only 24% of RDA though. There is more in my calcium that I never remember to take. 😬
So... Is my psychiatrist on to something? Could my squirrel brain and chicken dance arm be related to menopause? Could HRT be the magic fix that I've been waiting for?
This is probably more of a rambling mess than a useful question or post, but that's my brain these days. If you made it this far, your brain is working better than mine is.

Help! Nothing else helps me sleep but I’ve gained almost 50 pounds in two years! I’ve never been this heavy. I walk a few miles 3 times a week and I tried intermittent fasting and eating lots of veggies. I was the same weight for 20 years and after doxepin everything changed. I’m 50 and went through menopause 8 years ago and had a hysterectomy 6 months ago. My doctor reccomended estrogen therapy. But I haven’t started it yet. Please someone give me some advice. What can I take for sleep? I’ve tried Ambien, temazepam, Xanax, hydroxazine, Lunesta, trazedone. I currently take doxepin, Xanax and hydroxazine with Costco sleeping pill and melatonin. That’s the only combo that works for me. Trazedone gives me a headache in the morning so I can’t do that. Any other suggestions? I can’t stand being this heavy.

This sub is amazing and I so appreciate how active and informed it is! I'm 45 and live in the Netherlands (I'm from the US). I still have regular periods but they've shortened slightly (28 days to 25,26) and my main issue at the moment is that I am dealing with moderate insomnia. I usually fall asleep easily and then wake up and struggle to go back to sleep. Seems to worsen at ovulation and as my period approaches. I'm already taking melatonin and magnesium and I have a strict bedtime/morning routine. I've cut out alcohol (only 1 on very exceptionally cases) and reduced caffeine.
I'm not on any BC and haven't been since my late 20s due to having been diagnosed with a blood clotting disorder (never had any events but my dad had a pulmonary embolism so I was tested and I have Protein S Deficiency).
I have an appointment with my GP next week to discuss but I'm anticipating that HRT will be off the table here since it seems to be only prescribed for women officially in menopause. I know that usually they prescribe oral BC for women who still have periods but I can't do that due to my blood clotting disorder.
Sorry for the long post and I know I need to speak with my GP first but I'm dreading the idea of being fobbed off. I had blood tests (they didn't test estrogen, progesterone or testosterone), it was more general for FSH, cholesterol, ferritin etc and all was normal.
Any advice or experience here? Anyone living in the Netherlands had to navigate this? Thank you so much for reading!!!

I am a middle school kid female and I’m having really bad night sweats I wake up drench head to toe, my sheets also get wet too. I know it is not menopause because of my age but I’m getting really worried I take no medicationi have irregular periods and their super heavy I also gag when eating breakfast before school but only then I’ve also been increasing sensitive to light and can’t keep my eyes open in the sunlight and I have dark brown eyes so I know it’s not due to that does anyone know what’s going on or if these symptoms correlate? I’m going to the doctor soon but i want to suggest getting tested for certain things.
edit: I take melatonin at night

As a post menopausal woman, I've been struggling badly with sleep. I'm on MHT (estragel (2 pumps and 100mg oral micronized progesterone) . I've tried a variety of strategies to fix my sleep (sleep hygiene, various meds) and until now nothing appears to work well except amitryptiline (12 mg), and sometimes delayed release melatonin (2 mg).
After researching endlessly, and using ideas from this subreddit, I tried increasing my progesterone to 200mg oral micronized progesterone. It was an absolute game changer, and worked pretty much immediately. I no longer have brain fog, and get better sleep. Even when I sleep a bit shorter than I'd like, my brain still functions.
Anyway, obviously I used up my prescription of progesterone faster than normal by doubling the dose. I went to my doctor today to discuss increasing the dose to 200mg on a permanent basis. She was away and there was a locum there, a woman who was clearly old enough to have long since been through menopause herself. I was relieved because I thought I'd be talking to someone who'd have gone through some of this shit and thus likely better versed in this than any other cohort of doctors.
To my amazement she had no clue about any of this. No clue the differences between synthetic progestins vs bio identical progesterone. No clue about the differences in risk factors. Nothing. She just knew the WHI results. She'd never even heard of oral micronized progesterone, nor the brand that I take. At least she was willing to be persuaded to give me a once off prescription of the progesterone, which will tide me over until my own doctor gets back from leave.
But I can clearly see that I will need to be armed with extensive research (as far as is available) showing that it is OK to prescribe 200mg continuously or even 300mg without killing the patient. Does anyone know of any solid pubmed study or ANY information anywhere that I can supply that definitively shows that 200mg is OK continuously and won't kill me or increase my risk factors of lifestyle disease unacceptably?
The irony is that I'm sitting around like a zombie gaining weight fast which has a far far greater risk for cancer than any increase in progesterone dose will have. If I sort out my sleep and lose the brain fog, then I will 100% be engaging in exercise and doing all the right lifestyle things thus reducing my risk of lifestyle diseases by far greater percentages than any supposed risk increase of upping my dose of progesterone to 200mg.
Suggestions how to approach this with the medical fraternity? Any pointers to reaseach or guidelines anywhere in the world that will help make my case? I've been googling but am not finding anything that I believe will be sufficiently convincing.
​

So I asked my Gyn to up my dose of progesterone to help improve my sleep. She said to try melatonin. I used to take it but it stopped working for me and I heard it wasn’t good to take long term (it affects body’s ability to make melatonin ?). So my sleep is so crappy. For a few weeks I was taking Zyrtec to help reduce fluid in my ears they thought was making my tinnitus worse-but that didn’t help my ears but my sleep was amazing! Should I take Zyrtec just for the sleep improvement? Should I just take a sleeping pill! My thought is that if my sleep problems are due to menopause and I’m already on progesterone then I’d rather just up the dose rather than adding something else. What are y’all doing for sleep?

57yo female, slightly overweight, use cpap for diagnosed sleep apnea, only meds are progesterone pill for menopause symptoms and daily thyroid pill.
I’ve had sleep issues since I was in my 30s. Starting cpap helped with quality, but only helped some. I still wasn’t getting a super deep sleep. Tried melatonin but it gives me nightmares. Very low dose cannabis/CBD helps me get to sleep, but it’s still not good and deep and lasting.
You know what gets me to a totally deep and lasting sleep? Wearing earplugs at night. I would do it nightly for the rest of my life. But the internet is mixed on whether long-term use of earplugs is good for you or bad for you. What I’m using is the soft foam earplugs, and I trash them after each use.
So…may I use them nightly from now on or not? I’m convinced I will hear my smoke or CO alarm, bc I’ve woken to the sound of my cats howling at something outside.

For those of us unfortunate enough to be dealing with hyperthyroidism and peri-menopause, with disrupted, lack of sleep being one of my worst hyper symptoms currently as I wait till my thyroid levels get in range on a drug called methimazole, I'm desperately trying to find a way to get through this hell better. I also am taking 5 mg 3 x a day of propranolol (beta blocker) to keep heart rate in check and reduce anxiety. Being peri-menopausal only exacerbates the symptoms of hyper (anxiety, panic attacks, insomnia, fast heart rate, palpitations).
I have tried every combination to help with sleep and had little success. Here is what doesn't work for me:

1. melatonin (does nothing)
2. antihistimes (i.e. zyrtec), infact they make sleep worse!
3. calming tea before bed (then I wake to pee all night)
4. L-Theanine (had no effect, maybe even the opposite effect as intended)
5. Magnesium glycinate (gave me a stomach ache even at the lowest dose)
6. CBD gummies/THC (even broad spectrum) as it makes my heart race worse.
7. Trazodone (kept me up all night)

My naturopath has put me on micronized progesterone pill and an estrogen patch, pregnenolone supplement and my GP prescribed Lunesta 1 mg. Taking all of that gets me about 5-6 hours of broken up sleep. I wake several times in the night and have a hard time falling back asleep. What remedies have worked for you that don't involve any of the ones I mentioned above that did not work for me. You input would be very helpful!

With disrupted, lack of sleep being one of my worst hyper symptoms currently as I wait till my levels get in range on methimazole, I'm desperately trying to find a way to get through this hell better. I also am taking 5 mg 3 x a day of propranolol to keep heart rate in check and reduce anxiety. I should mention that I'm peri-menopausal which is exacerbating symptoms of hyper.
I have tried every combination to help with sleep and had little success. Here is what doesn't work for me:

1. melatonin (does nothing)
2. antihistimes (i.e. zyrtec), infact they make sleep worse!
3. calming tea before bed (then I wake to pee all night)
4. L-Theanine (had no effect, maybe even the opposite effect as intended)
5. Magnesium glycinate (gave me a stomach ache even at the lowest dose)

My naturopath has put me on micronized progesterone pill and an estrogen patch, pregnenolone supplement and my GP prescribed Lunesta 1 mg. Taking all of that gets me about 5-6 hours of broken up sleep. I wake several times in the night and have a hard time falling back asleep. What remedies have worked for you that don't involve any of the ones I mentioned above that did not work for me. You input would be very helpful!

With disrupted, lack of sleep being one of my worst hyper symptoms currently as I wait till my levels get in range on methimazole, I'm desperately trying to find a way to get through this hell better. I also am taking 5 mg 3 x a day of propranolol to keep heart rate in check and reduce anxiety. I should mention that I'm peri-menopausal which is exacerbating symptoms of hyper.
I have tried every combination to help with sleep and had little success. Here is what doesn't work for me:

1. melatonin (does nothing)
2. antihistimes (i.e. zyrtec), infact they make sleep worse!
3. calming tea before bed (then I wake to pee all night)
4. L-Theanine (had no effect, maybe even the opposite effect as intended)
5. Magnesium glycinate (gave me a stomach ache even at the lowest dose)
6. CBD gummies (even broad spectrum) as it makes my heart race worse.

My naturopath has put me on micronized progesterone pill and an estrogen patch, pregnenolone supplement and my GP prescribed Lunesta 1 mg. Taking all of that gets me about 5-6 hours of broken up sleep. I wake several times in the night and have a hard time falling back asleep. What remedies have worked for you that don't involve any of the ones I mentioned above that did not work for me. You input would be very helpful!

I would like to start this out by saying I read a lot of AW material, both books and websites. I do not listen to his lives on social media because he takes too long to get to the point. I do sometimes listen to his podcast.
With that said, please if and when, you answer my post tell me something that actually worked for you. Please don't just leave me with excerpts/links from the books or blogs, unless it has ACTUALLY HELPED you with the problems I am about to explain.
I've been following the protocols for a little over 2 years. About 1.5 years ago my pms symptoms started to stretch over the time period of two weeks out of the month. The biggest problems being broken sleep or not being able to sleep more than four hours a night. Acne (won't make too big of a deal on this one). The other problem is an increase in appetite I cannot control.
I take California Poppy, magnesium, and melatonin every night. Historically I am a heavy sleeper getting at leat 7.5 hours a night. Now when I PMS it's a gamble.
In regards to the ravenous appetite I cannot control: from when I ovulate to the third day of my period I cannot avoid salt, fats (healthier ones), cooked foods, and sometimes I cave because AW's diet does not make me feel satiated. I NEVER PMSed LIKE THIS BEFORE MM!!!!!! After the 3rd day of my period I can go back to being completely raw, no grains or beans, fat free. I HAD WAY BETTER CONTROL OVER MY APPETITE BEFORE. While pmsing I make sure to have adequate CCC's (so please understand I read his dang books).
No matter what, I always do the morning cleanse and stay fat free for the first four hours of the day. I can only do a 369A once a month, I can't do back to back.
I have put on 30 f-ing pounds and I KNOW it is because of pms. Before MM pms was maybe 5 days prior to my period.
Does anyone go through this? Did anyone get over this hurdle? What can I do about this. WHAT ACTUALLY WORKS.
Both AW and Muneeza do not provide enough information on PMS. In Revised and Expanded there are maybe 5 paragraphs about PMS, most of that section is about menopause. Muneeza, well she wants all women to push out babies in the bath tub, I don't think she can fathom that some women don't want kids. I had to unsubscribe from her emails because in two weeks everyday I got an email about at home births. Also I did her master class on weight, I did not find it helpful or provide any new information.
PLEASE UNDERSTAND: I drink CJ, LW. I do at least 8 cups of leafy greens per day. I do take vitex, gaba, b complex, raspberry leaf tea, pms relief tea, scizandra berry tea. LOOK I READ THE BOOKS AND AM TRYING.
For 25 years of my life I was always a size 4 or 6. Now I am almost to a 12. This is agonizing.
Does anyone out here who has gone through this know a solution?

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If you're a woman grappling with sexual dysfunction, you're not alone. Statistics suggest that approximately 40-43% of women encounter some form of sexually-related distress or predicament, such as low sexual desire or difficulty attaining orgasm[^1^][^2^]. Sexual concerns are most prevalent in women aged 45-64, likely due to the transition into menopause[^1^][^3^]. As women age, the production of sex hormones begins to decline, possibly leading to a host of sexual issues, including vaginal dryness, loss of sexual appetite, inability to achieve an orgasm, and problems with arousal[^4^][^5^]. This is where libido support supplements like HerSolution® step in. Formulated with a combination of sexual herbals and botanicals, HerSolution® aims to enhance your sexual appetite and make climaxes easier to reach. But is it a safe and effective option? Let's delve into an in-depth review of HerSolution®.
Order HerSolution From official webpage

Understanding HerSolution®

HerSolution® is a daily supplement designed for women and those with female anatomy who are dealing with sexually-related issues. It is formulated to address concerns such as a sudden lack of sexual desire, reduced genital sensitivity, inability to achieve orgasm, and suffering from vaginal dryness[^6^].
The ingredients in HerSolution® are primarily botanical in nature, meaning it's not as quick-acting as a prescription product. However, these ingredients have shown potential in relieving certain symptoms of sexual dysfunction, particularly in postmenopausal women[^7^][^8^].

Who Can Benefit from HerSolution®?

HerSolution® is primarily for women or individuals with female anatomy who are dealing with sexual-related issues. If you're experiencing a sudden lack of sexual desire, reduced sensitivity in the genital area, inability to reach orgasm, or suffering from vaginal dryness, HerSolution® might be the solution for you[^6^].
Due to certain ingredients that may promote estrogen production[^12^], it may be particularly beneficial for individuals going through the hormonal shifts involved during menopause (peri- and post-menopause)[^13^]. It could also be an alternative for women who would rather not take a prescription drug for hypoactive sexual desire disorder (HSDD) — HerSolution®'s proprietary blend is almost entirely botanical[^14^].
Order HerSolution From official webpage

Who Should Avoid HerSolution®?

Certain circumstances may make HerSolution® unsafe or unsuitable for use. As always, it's recommended to consult with your healthcare provider before trying HerSolution® or any new supplement, even if the following circumstances don't apply to you[^6^][^7^]:

• Individuals who are pregnant or breastfeeding should not use HerSolution®.
  
• Those who want faster results (HerSolution® can take anywhere from a week to 90 days to work) might want to consider a prescription treatment.
  
• HerSolution® may interact with antipsychotics, carbamazepine, estrogen, lithium, SSRIs, triazolam, and valproic acid due to the inclusion of DHEA[^7^].
  
• DHEA might also worsen psychiatric disorders and increase the risk of mania in those with mood disorders. It may also increase the risk of hormone-sensitive cancers in those who are already at risk[^7^].
  
• If you'd prefer not to consume anything additional (prescription or over the counter), then a topical option might be ideal.
  

How Much Does HerSolution® Cost?

The cost of HerSolution® is determined by the quantity you purchase. The more you order at once, the more you save. For a 1-month supply, it costs $59.95. This price drops to $36.66 per month when you purchase a 6-month supply[^9^].
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HerSolution® also comes with a 67-day money-back guarantee — as long as you purchase at least a 2-month supply. It's not very clear in the policy, but the guarantee requires you to try the product for 60 days before returning "two opened containers" for your money back[^10^].

How Does HerSolution® Work?

HerSolution® combines nine active ingredients designed to help improve libido and boost sexual satisfaction. Here's a quick rundown of how HerSolution® works:

• Certain ingredients, including Tribulus terrestris and Epimedium sagittatum, can increase or balance the levels of sex hormones, namely estrogen and testosterone, promoting increased levels of desire and arousal[^14^].
  
• A majority of the ingredients, such as cayenne pepper and niacin, boost nitric oxide output and increase blood flow which improves arousal and libido and promotes orgasm[^15^].
  
• The ingredients that improve circulation also increase vaginal lubrication, as that lubrication is actually ultrafiltered blood[^16^].
  
• Research suggests that Mucuna pruriens can increase dopamine[^17^], one of the neurotransmitters responsible for sexual excitement[^18^].
  

Exploring the Ingredients of HerSolution®

HerSolution® combines a variety of ingredients, each serving a unique purpose in enhancing female sexual health. Let's explore these ingredients:

• Niacin: Niacin, also known as vitamin B3, promotes the production of endothelial nitric oxide and increases vasodilation, meaning it can improve blood flow to the genitals[^19^][^20^].
  
• Hops Extract: Hops extract contains the strongest known phytoestrogen, 8-prenylnaringenin[^12^], and it appears to bind strongly to estrogen receptors[^22^]. This could be beneficial in the treatment of menopausal vasomotor symptoms and lack of sexual desire[^23^].
  
• Tribulis Terrestris: This herb can increase libido, enhance arousal, and improve sexual satisfaction with minimal side effects[^9^].
  
• Mucuna Pruriens: Also known as velvet bean, this plant is a naturally occurring source of L-Dopa, a precursor to dopamine[^17^].
  
• Ginkgo Biloba: Ginkgo biloba increases blood flow, relaxes smooth muscle tissue, and influences nitric oxide systems[^8^].
  
• Epimedium Sagittatum: Also known as "Yin Yang Huo" or horny goat weed, this plant may increase sexual desire through the promotion of estrogen biosynthesis[^29^].
  
• Cayenne Pepper: This ingredient promotes nitric oxide release and has vasodilating effects that can relax smooth muscles[^32^].
  
• DHEA: Dehydroepiandrosterone (DHEA) is a hormone that acts as a precursor to both male and female sex hormones[^6^].
  
• Melatonin: One study suggests that melatonin "significantly improves sexual function" in postmenopausal women[^34^].
  

When Can You Expect Results from HerSolution®?

The timeline for noticing results from HerSolution® varies from person to person. Some women may experience benefits in as little as a week, while others may only see results after 1-3 months of continuous use[^6^].

Alternatives to HerSolution®

HerSolution® is far from the only product on the market claiming to enhance female libido. Here are some alternatives:

• Promescent VitaFLUX: This supplement is for both men and women. It has potential effects akin to HerSolution but is mainly composed of amino acids instead of botanicals[^41^].
  
• Wisp OMG! Cream: This is a topical option that may be a good alternative. Its main ingredient is sildenafil[^41^].
  
• Provestra: Also offered by HerSolution’s parent company, Leading Edge Health, Provestra is a bit like combining HerSolution with a menopause supplement[^41^].
  
• Vigorelle: Another Leading Edge Health product, Vigorelle is an herbal arousal cream designed to enhance pleasure and moisture during sex for women[^41^].
  
• Addyi: Also called the “little pink pill,” Addyi is the only FDA-approved prescription pill to treat hypoactive sexual desire disorder (HSDD)[^41^].
  
• Vyleesi: Vyleesi is an FDA-approved injectable medication for the treatment of hypoactive sexual desire disorder (HSDD)[^41^].
  

Frequently Asked Questions

• Is HerSolution® safe? For most women, HerSolution® should be safe to take. However, it should not be taken by those who are pregnant or breastfeeding. Additionally, if you’re taking any prescriptions, it’s important to get the all-clear from your doctor before trying HerSolution®, as certain ingredients can interact with medications[^6^][^7^].
  
• Does HerSolution® work? The research behind most of the ingredients in HerSolution® suggests that it should be effective in one way or another, but it ultimately varies from person to person[^6^].
  
• How long does it take for HerSolution® to work? Since everyone responds to treatments differently (and everyone’s hormonal makeup is unique to them, too), the time it takes for HerSolution® to work can vary[^6^].
  

Final Thoughts

HerSolution® is a daily supplement that may help women and individuals with female anatomy suffering from sexually-related issues. While the product has shown promising results in some women, its effectiveness can vary greatly from person to person. It's also important to note that HerSolution® may not be suitable for everyone. If you're considering trying HerSolution®, we recommend consulting with your healthcare provider to ensure it's the right choice for you.
Order HerSolution From official webpage

I've been on serequel for a year now. I'm sleeping fine now and the delusions and hallucinations went away after I had a few weeks or months of sleep.
Only other thing I'm on is gabapentin. As needed at bedtime one 300g.
I have fibromyalgia, polymyosistis, polyarthropathy, degenerative disc disease, sciatica, spinal muscular atrophy, bursitis, carpel tunnel, Gerd, ibs, hyperacussis, tinnitus, disorder, seasonal affective, aspergers, mild sleep apnea, chronic insomnia, and bone burs spinal/hand/feet.
I was using time release melatonin after I did a sleep study in 1999. I was also on tryptophan and naproxen back then. The melatonin stopped working. So I just made do with the other stuff, hotwater bottles, analgesic patches, bananas before bed, and Epsom salt baths. More recent years I sometimes use otc quick dissolve melatonin 3mg.(only up to 2 tablets)
In 2008 I was going to college. But I had to use transit and lived a distance away. I got up at 5am and didn't sleep until 1:30am. The 3 to 4 hrs sleep each day during the week started to render me non functional and flare my health. One class I got an A in but another I got a D in. We needed a c plus in all to pass. I ended up quitting. Then my child moved out and I moved to a smaller place.
I was doing ok enough. But I entered menopause and started having false heart attacks wake me about 2 yrs ago.
Then mice in my apartment building. In less than a year I caught over 50 with snap traps. They even went on my bed when I was sleeping and bit me. It would wake me up and found cuts on my feet so started sleeping with socks on(no more cuts) and with a flashlight by my bed to scare them away if they wake me. The mice are fearless so my neighbours say. I think the mice might have toxoplasmosis.
One neighbour also sometimes is noisy between 3 and 7 am. I and others have complained on him. Now he's mostly quiet.
I'm afraid if I go off serequel sleep psychosis might return. Though I think menopause, mice, and neighbour noise is what set me off. My chest pains stopped last year and my iron test comes back just above normal. I think menopause might be ok now. So mostly the problem is mice still. I got heavy privacy curtains so seasonal affective won't bother my sleep in the summer.
Has anyone successfully come off serequel? Anyone else in menopause where it messed up your sleep? The apartment complex does have bait boxes all over for mice. But mice persist daytime and night.(we've all complained here about them)

Firstly -thanks for this sub. It’s the only way I’ve been able to piece together all the oddities of my life over the last few years.
In 2019 out of nowhere I got overwhelming social anxiety at the idea of going to my best friends baby shower. Shaking, panic attack. Off to the doctor and on to an antidepressant.
In the four years since I’ve lost interest in most social activities. I feel fatigued and flat. I’ve put on 15kg. Off to the doctor, weight loss meds. I can’t sleep well. Off to the doctor, melatonin. I took up daily alcohol for the first time in my life. I get aches even when I haven’t been to the gym and my chest feels like it’s getting squeezed from the inside. Moods all over the place. Periods erratic and super light all this time. Last one was 86 days ago.
I read this sub. I read an awesome book by Kaz Cooke called “it’s the menopause”. I went back to the doctor and said I wonder could it be perimenopause. This time she gave me HRT
But I’m wondering if it’s the right time to take it or if I should wait…. I don’t get many hot flashes and that seems to be what it helps most? Am I too early if still getting a period?
Also it seems so weird to try to make my body have a period when it is trying to stop.
So how did each of you know when it was time?