Perimenopause Nutrition Support
Your Body Isn't Broken. It's In a New Phase — And It Needs a New Plan.
For women in perimenopause who are doing everything "right" — eating clean, exercising more — and still fighting stubborn weight, exhaustion, brain fog, and mood swings. You're not imagining it.
The plan that used to work — eat less, move more — isn't working anymore. You're doing the same things you've always done, maybe even more, and your body is responding differently:
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Weight that won't budge, especially around your midsection
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Energy that disappears by mid-afternoon (or never really shows up)
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Brain fog that makes you feel like you're losing your edge
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Mood swings that feel out of your control
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A nagging sense that something is "off," even though your labs might say "normal"
Your hormones are shifting, and the old rules don't apply to this new physiology. Pushing harder on the same plan doesn't fix that — it can actually make it worse.
Perimenopause can feel like a rollercoaster when it comes to your hormone fluctuations. You need a provider that you trust and like to help guide and support you through this journey.
Perimenopause changes how your body handles stress, blood sugar, inflammation, and digestion — all at once. That means the strategy that gets you feeling like yourself again isn't about restriction or more willpower.
It's about working with your body:
• Calming an overtaxed nervous system and cortisol response
• Nourishing your metabolism instead of starving it
• Supporting gut and microbiome shifts happening behind the scenes
• Using real data with the help of labs, instead of guessing, because this season of life looks different for every woman
Perimenopause Foundations Program
This program helps you build a resilient body and plan that actually fits your schedule and changing hormones.
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Phase 1: Calm the System We start by lowering the physiological stress load that's working against you — sleep, nervous system regulation, and how you're moving your body — before touching your plate.
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Phase 2: Nourish, Don't Restrict A whole-food, anti-inflammatory eating framework built around protein, blood sugar balance, and real food — no crash diets, no more punishing yourself for eating.
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Phase 3: Support Your Gut Targeted strategies to support the microbiome shifts that affect hormones, inflammation, and how you feel day to day.
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Optional Comprehensive Track: Includes Functional Hormone Testing for clients who want data-driven answers, we can run a full hormone panel and build your plan around your actual results — including supporting your body's natural detox pathways.
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Optional Metabolic Reset: Once your foundation is solid, a structured 5-day fasting-mimicking protocol can help reset metabolic markers — done safely, and only when it's the right fit.
Many of the women in this program are high-functioning, busy, and exhausted from trying to “figure it out” on their own. If you're ready for a more precise, simplified, and supported approach; this is for you.
Why is this program different?
Most programs hand you a meal plan and a workout schedule and call it done.
This program is different because:
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We address the nervous system first — the piece almost every other plan skips
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Everything is built for your changing hormones, not generic eat high protein advice
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You'll learn to read your own body's signals so you continue to feel confident after the program ends
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It's flexible — foundational support for everyone, with optional data and advanced tools for those who want them
Why This Method Works
Together we're focusing in on your specific symptoms, goals, and labs with:
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Advanced hormone and metabolic testing
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Detailed review and expert interpretation of your results
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Personalized nutrition and lifestyle recommendations
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Ongoing guidance to adjust and refine your plan over time
This level of care requires commitment, openness, and readiness to invest in your health at a deeper level. If you're unsure if this program is right for you, we can connect to talk deeper about your symptoms, goals, and history and make sure we're a good fit together. This work is intentionally selective to ensure the level of support and outcomes this program is known for.
I was struggling with low energy, night sweats, weight gain that would not budge with diet or exercise. Looking back, I struggled with knowing what foods were actually healthy and what factors all played into my weight gain.
Liz honestly saved me! I was sitting in my closet crying and not being able to move because of how I felt everyday and how I viewed my body. My husband did his research and told me that I need to reach out to you and get the help that I needed. You have lead me through all the knowledgeable sections of the course in a way that didn't feel overwhelming. I like the approach where we tackled one topic at a time. I now have more energy than I ever have and I feel strong. You have changed my view of my body.
- Amanda
What Happens After You Apply?
Once you submit your application:
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Your response will be carefully reviewed
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I'll reach out and if we're a good fit, invite you to schedule a discovery call with me
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On that call, we’ll review your goals, discuss testing, and determine next steps
If we're a good fit to work together, you’ll receive a clear outline of what support looks like—so you can decide confidently whether this approach is right for you.
About Me
My name is Liz Riesen, RD, CD
I'm a registered dietitian and hormone health coach. I developed the Foundations of Hormone Balance Method to help women address and heal their body naturally through nutrition and lifestyle interventions. This is the first step in hormone balance. I also utilize comprehensive hormone testing, targeted supplementation, and hormone replacement therapy to optimize hormone production and balance in the body. You deserve to feel confident and comfortable in your body. Life is too short to be stuck with frustrating symptoms.
Have questions? Reach out to me at info@lizriesen.com, or find me @LizRiesen
