Before we dive in, we need to get brutally honest for a hot second.
We’re living in a time when real, nuanced information about women’s health is being censored, erased, or dismissed. Entire websites have been stripped of crucial, educational content about our bodies, and social media platforms are silencing posts that speak about what we go through. But our lived experiences in our ever-evolving, hormonal, beautiful, messy, magical bodies are real, valid, and absolutely critical to share.
This is one of the reasons why we created The HOT Event—a gathering rooted in care, wisdom, and community that we held a couple of weeks ago at The WOMB Burlington. And it’s why we’re sharing this post with you now: so you can access what you deserve to know about your body and this powerful season of change. We hope you’ll read it, hold it close, and send it to a friend who needs to hear it too.
If you missed the event—or if you want to revisit what moved you—here’s a collection of insights shared by our expert panel. From hormones to healing, from strength to self-advocacy, this is information that belongs to all of us.
Herbal & Nutritional Support for Hormonal Harmony
with Dr Mary Peric, Naturopathic Doctor
Hormonal shifts during peri-menopause call for gentle but effective support. Our Naturopathic Doctor, Dr. Mary, shared powerful plant allies that can help ease the transition:
- Shatavari – A gentle sexual and mood tonic that supports low libido, hot flashes, and emotional swings
- Chaste Tree (Vitex) – Supports progesterone, easing PMS, heavy periods, spotting, and fibroids
- Sage – Not just for cooking—this cooling herb helps with hot flashes and memory support
- Black Cohosh & Wild Yam – Known for easing joint pain, cramps, and estrogen-related symptoms
- Lemon Balm & St. John’s Wort – Calming herbs for anxiety and low mood (consult your care provider if you’re taking medications)
She also reminded us that in peri-menopause, the body needs more nourishment.
- Protein is critical—aim for 1.2–1.5g/kg of body weight to preserve muscle and metabolism
- Healthy fats, especially Omegas 3, 7, and 9, help stabilize mood and support hormone production
- Reduce caffeine and alcohol, which can worsen anxiety, sleep issues, and hot flashes
This period of life is not about deprivation. It’s about fuelling the next chapter of your vitality, and our incredible Naturopathic Doctors can help you do exactly that.
Protecting Your Mental Health During the Transition
with Brooke Arsenault, Social Worker
Brooke affirmed to us all that the emotional terrain of peri-menopause can be just as intense as the physical changes. Anxiety, grief, rage, and disorientation can arrive unannounced—and feel like they don’t belong. She gave us permission to name what’s happening and to seek help before it feels urgent.
- Your emotions are valid, even if they’re new or confusing
- Counselling can help you process the identity shifts, relational changes, and internal storms
- You’re allowed to advocate for yourself in medical appointments and relationships
- This isn’t the end of anything—it’s a threshold into something deeper and more authentic
You don’t have to carry it alone. And you don’t have to pretend it’s fine when it’s not.
Reclaiming Comfort, Mobility & Function
with Andrea Takahashi, Osteopathic Manual Practitioner
We carry our stories in our bodies. Often, we don’t even realize what we’ve been holding until it begins to ache, tighten, or fatigue us. Dr. Andrea reminded us that peri-menopause is not just a hormonal event—it’s also physical, structural, and nervous-system deep.
Osteopathic care can support you in:
- Releasing scar tissue, pelvic dysfunction, and trauma stored in the body
- Supporting circulation and lymphatic flow for better immune and hormonal function
- Restoring alignment, balance, and ease—especially in areas affected by childbirth or chronic tension
You don’t need to wait until things hurt. You’re allowed to feel good in your body again.
Strong, Not Skinny: Why Resistance Training Matters
with Char Dudek, Personal Trainer, Exercise Coach, Physiotherapy Assistant
As women, we’ve been taught for too long to shrink ourselves. But in this next chapter, the invitation is to take up space, claim our strength, and move for longevity—not aesthetics.
Char offered a reframe we all needed:
- Muscle mass naturally declines in peri-menopause, but resistance training can slow or even reverse that
- Strength training supports bone density, joint stability, balance, mood, and energy
- You don’t have to “go hard”—but you do have to start, and yes, bodyweight exercises count.
This isn’t about chasing a younger version of yourself. It’s about feeling strong enough to live fully now—and in the decades to come.
Pelvic Health, Pleasure & Presence
with Gerda Hayden, Pelvic Health Physiotherapist
We don’t talk enough about what happens to our pelvic floors or our desire as estrogen declines. But we should. Because too many women are suffering in silence.
Gerda opened the door to a more compassionate, informed understanding of genitourinary syndrome of menopause (GSM)—and how to care for your body through it.
- Dryness, urgency, and painful sex are common—but not “just part of aging”
- Topical estrogen is a safe and effective option for many
- Lubricants, vaginal moisturizers, and pelvic floor therapy can help restore comfort
- Mindfulness and emotional presence can support intimacy, especially when desire feels elusive
There’s no shame in needing support. Your pleasure, your comfort, and your relationship to your body are still deeply worth tending.
You’re Not Alone, & You’re Still HOT.
There’s no roadmap for this transition—but there is wisdom. There’s community. There’s support.
We’re in a time where women’s health truths are being silenced, and too many are left to Google in the dark. That’s why we’re sharing what was offered at The HOT Event: because you have a right to know how your body works. You have a right to age with clarity, dignity, and joy. You have a right to feel at home in yourself.
If something in this post spoke to you—if it made you feel seen or gave you a piece of the puzzle you’ve been missing—please share it with someone else. Send it to a friend, a sister, or a loved one who might be quietly wondering if it’s just her.
Because it’s not just her, and she deserves to know too.
