Biohack Your Hormones in 2025: The F.L.O.W. Guide to Perimenopause Wellness

3 minute read.

Welcome to 2025! Wisdom doesn’t care who paid the tuition, and I’m here to make sure you don’t have to pay a cent for this knowledge.

We all know that when you learn from others' experiences, you grow faster.

When Sara Blakely, the founder of Spanx (valued at $1.2 billion), started her business, she wanted to learn everything about hosiery manufacturing. To avoid costly mistakes, she called existing manufacturers, even pretending to be from Britain to get more information. This approach saved her years of trial and error.

Now, I want you to have a similar advantage for your health. Today, I’m sharing the lessons I learned in 2024 about managing perimenopause using the F.L.O.W. method. These insights come from a year of testing, research, and conversations with experts—so you can benefit from it in just a few minutes.

This advice has cost me:

• 12 months of relentless self-experimentation
• Thousands in consultations and courses
• 300+ hours of study on perimenopause and biohacking
• 20+ clinical studies reviewed

You get it all in this blog, free.

We’ll focus on the four pillars of the F.L.O.W. method for 2025: Fuel, Lifestyle, Optimization, and Wellness - key strategies to help you navigate perimenopause smoothly.

Best Health Lessons I Learned for Perimenopause

A decade ago, I didn’t give much thought to hormones. But when I hit my 40s, my body decided to teach me a thing or two about perimenopause.

By 2024, I discovered that how you fuel your body, adjust your lifestyle, optimize biohacks, and prioritize wellness can make all the difference. Here’s what worked best:

F – Fuel: Nourishing Your Body Through the Menopausal Transition

Food isn’t just fuel; it’s information for your body. The best advice I got this year was to focus on hormonal balance through nutrition. I crafted a nutrient-dense, hormone-friendly diet using these principles:

• Protein Power: Getting 20–30g of protein per meal stabilizes blood sugar and boosts energy.
• Magnesium + Calcium Combo: This duo was a game-changer for sleep, stress, and bone health. I added a daily magnesium supplement to optimize this.
• Healthy Fats: Omega-3s are critical for mood and brain function. I upped my intake through avocados, chia seeds, flaxseeds, and fatty fish like wild salmon.

Pro Tip: Start your day with a protein-packed smoothie to reduce cravings and support muscle mass.

L – Lifestyle: Shifting the Way You Live to Support Hormonal Health

Your lifestyle impacts your hormonal balance more than you realize. After tons of trial and error, here are my top lifestyle hacks for 2025:

• Stress Reduction is Key: Cortisol, your stress hormone, directly impacts estrogen levels. My top tip? Meditate for 5–10 minutes a day. I used the Bob Proctor Abundance Meditation, and it set the tone for my day.
• Movement Over Intensity: High-intensity workouts can sometimes worsen hormonal imbalances. I replaced my intense routines with walking, Pilates, and yoga, as well as weight lifting. It was a complete mindset shift that delivered incredible results.
• Sleep Hygiene: Without quality sleep, your body struggles to detox excess estrogen. My biohack? I incorporated a cold shower regimen four times a week. The cold shower drastically improved my ability to stay present and sleep deeply. 

O – Optimization: Biohacking Your Way Through Perimenopause

The Optimization pillar is where biohacking comes in. I invested in some tools and strategies to hack my hormones and maximize health:

• Wearable Tech: I started using the Oura Ring to track sleep and recovery. Knowing exactly when my body needs rest has helped me stay balanced during stressful periods.
• Cold Therapy + Red Light Therapy: These are my secret weapons. Cold showers boosted my mental clarity, while red light therapy *free from the morning sun) enhanced skin elasticity and helped manage pain.
• Biohacking Your Cycle: I began seed cycling, incorporating flax and pumpkin seeds during the follicular phase and sunflower and sesame seeds during the luteal phase. It made a noticeable difference in managing PMS and regulating my cycle.

Optimization Tip: Small biohacks can lead to big changes. Start with cold showers or a magnesium bath before bed to improve sleep.

W – Wellness: Prioritizing Mental, Emotional, and Physical Health

Wellness is more than just being free of illness. It’s about thriving in all areas of your life. Perimenopause can be an emotional rollercoaster, but here’s what helped me stay grounded:

• Mindfulness for Mood Swings: Hormones can throw your emotions off balance. I used mindfulness techniques and journaling to track mood patterns, which helped me better understand when hormonal shifts were happening.
• Emotional Support: I joined a perimenopause support group and it was a game-changer. Surrounding yourself with women who are going through the same thing makes the journey less isolating.
• Self-Care is Not Selfish: I made a commitment to daily self-care, whether that was through a skincare routine, massage, or simply reading a book. It’s about filling your cup first.

Wellness Tip: Keep a mood diary to track how you feel each day. It will help you connect the dots between your cycle, symptoms, and emotional shifts.

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What’s Next for 2025?

In 2025, I’m continuing to optimize the F.L.O.W. method to empower women through perimenopause. It’s about more than just surviving this phase—it’s about thriving. I’ll be sharing more in-depth resources, like my hormone-balancing meal plans, biohacking tips, and a deeper dive into stress management for perimenopausal women.

Let’s win together in 2025. Here’s to feeling your best through perimenopause!

P.S. Whenever you’re ready, here are two ways I can help you:

1. I have a Perimenopause Masterclass, coming in 2025 where I guide you through the F.L.O.W. method in detail. Feel free to join The Midlife Flow Insider to be the first to learn more about this course.
2. Download my Hormone-Balancing Guide for a step-by-step plan to optimize your health.