Thrive Through Perimenopause and Menopause
And Feel Healthy, Vibrant And Energized
Marjorie Nass
WATCH: Welcome Video
What is your vision: Please complete and return to [email protected]
Watch: Week One Introduction
Watch: Your Beautiful Self: Your Identity and Values
Watch: Sleep Part One
Listen and Practice: Sleep Breathing
Complete and return weekly: Online Sleep Tracking Spreadsheet
Please complete and return: The Four Tendencies Framework: [email protected]
Watch: Sleep Part Two
Watch: Sleep Part Three
Protect and Prioritize your Sleep!
Watch: Hydration
Watch: Hot Flashes
Watch: Night Sweats and Hot Flashes at Night
Listen: Cooling breath for hot flashes and night sweats
Watch: Eating Part One
Watch: Eating Part Two: Hunger and Satiety
Track: Hunger and Satiety Observations
Read: Snacking observations with Zen Master Thich Nhat Han
Complete and Return: Are you an Abstainer or a Moderator?
Watch: Sleep Part Four: Your Sleep Environment
Read: An Environment that Encourages Sound Sleep
Read: Sleep Debt
Watch: Eating Part Three: What to Eat: Plants
Watch: Eating Part Four: What to Eat: Meat/Poultry/Fish/Dairy
Watch: Eating Part Five: What to Eat Simplified
Watch: Alcohol Part One
Read: Eating Observations with Zen Master Thich Nhat Han
Watch: Exercise and Workouts in Peri//menopause
The Body's Waste: Let's Talk About Poop
Read: Early Morning Elimination
Watch: Movement Part One: Movement Snacks
Watch and Practice: Movement Snack: Standing shoulder stretch/chest opener A
Watch and Practice: Movement Snack Standing stretch/chest opener B
Watch and Practice: Movement snack: Seated Spinal Twist
Watch: Eating Part Six: What to Avoid and Why
Action Step: Take an inventory of your kitchen
Watch: Eating Part Seven: What to Choose Less Often
Watch: Eating Part Eight: Food Swaps
Tracking new choices and food swaps
Food Resources
Watch: Morning Routines Part One
Read: Oil Swishing (Pulling) and Sinus Rinsing (Neti Pot)
Read: Daily Oil Massage
Read: Mindfulness and Meditation Practices
Mindfulness Practice: Three Minutes
Mindfulness Practice: Five Minutes
Watch: Strategies When Eating Away From Home
Track: Morning Routines (google docs link) - Excel download below
Track Morning Routines (excel download)
Watch: Sleep Part Five: Evening Routines
Read: Evening Oil Massage
Watch: Simple Stretches and Restorative Yoga Poses
Watch: Evening Practice: 10-20 minutes: Restorative "legs up the wall pose"
Watch: Evening Practices: 10 Minutes: Simple yoga stretch pose
Watch: Evening Practice: 8 Minutes: Toe Yoga
Watch: 3 Minute Evening Mindfulness Practice
Watch: 5 Minute Evening Mindfulness
Watch: 5 Minute Evening Breath Practice: Alternate Nostril Breathing
Listen: Evening Breath Practice: Sleep Breathing
Evening Practices: 5 Minute Slow Yoga Sun Salutations.
Track: Evening Routines (google docs)
Recipe Book
Track: Evening Routines (Excel Doc)
Watch: Personal Care and Makeup Swaps
Resource: Personal Care and Makeup Swaps
Watch: Alcohol Part Two
Yoga Practice Option One: Uplifting Yoga
Yoga Practice Option Two: Grounding Yoga