My Perimenopausal “Cocktails”

I began going through perimenopause a few years ago, and since then my body has been like a science fair experiment. I am constantly trying different supplements, medications, and hormones as well as tools and devices for comfort and to alleviate perimenopausal symptoms. And one thing that has really helped me are what I call my perimenopausal cocktails.

These cocktails contain zero alcohol. I don't know about you, but in perimenopause especially, alcohol makes me feel far worse, not better!

My Perimenopausal “Cocktails”

These are cocktails that contain supplements and various other ingredients that help with sleep, mood, digestion, and recovery from activity. I don't know if my experiences are the same as yours, but I thought I'd share what works for me and I use on a regular basis:

My Nighttime Menopause Cocktail

Every evening, I have a “cocktail” of GoBiotix prebiotic fiber powder, Thorne Magnesium Bisglycinate, and half a scoop of Promix Whey Protein Isolate Powder in the Strawberry Milk flavor. I place them in a cocktail glass, add water and use a milk frother to blend. The reason I consume these items:

• Magnesium glycinate can help with sleep by relaxing muscles and reducing anxiety. It can also help regulate hormones, help prevent bone loss, regulate blood pressure, and more.
• The fiber powder helps me wake with my digestion ready to eliminate. It keeps me on schedule.
• The protein before bed can increase melatonin and serotonin to improve your sleep, while also stabilizing your blood sugar which can prevent middle-of-the-night wakings. I like the taste of this protein.

My Morning Preworkout Cocktail

At least four weekday mornings, I wake up and at least do one 20-minute Peloton weight class. On a good day, I start with a 10-minute Spotify or Peloton guided meditation while wearing my red light mask, do a 30-minute weights, 10-minute core, and a 30- to 45-minute Hydrow row or neighborhood walk. And before I start all this, I have my morning preworkout cocktail of Jocko creatine, Jocko preworkout, and SunFiber.

• Studies suggest creatine may improve cognitive function and memory in older adults. Creatine can also help regulate blood sugar levels and improve insulin sensitivity, reduce fatigue, increase endurance, improve bone density, and maintain muscle mass. I use Jocko because that's what my husband uses.
• A preworkout provides amino acids for protein synthesis, gives an energy boost, improves circulation, and B vitamins to help produce and sustain energy. Again, I just use what my husband already bought.
• Fiber regulates blood sugar levels, lowers cholesterol, reduces the risk of heart disease and stroke, and improves mood and cognitive function. I have found if I add it a couple of times a week in the morning, I feel and “function” better. This fiber dissolves beautifully and has zero taste; this is the kind you could truly put in your coffee or cold beverage.

I used to take creatine at night too, but found it was causing me to both wake and retain water. And the reason I have two different fibers is just habit. The nighttime one is a small jar the same size as the Thorne and have the same size small scoop. The SunFiber I bought to put in other beverages and just like how easily it dissolves, but the scoop is much bigger.

My Lunchtime Cocktail/Edible

For years, I have been a big fan of Green Vibrance, a green powder that's free of any kind of real or fake sugar. If I do one around lunchtime, I feel amazing, my skin is happy, and I don't get the 3pm slump, resorting to more caffeine. It's not tasty, but with cold water, mixed with the milk frother, I chug it like I chugged a beer in college and it's worth it.

But I got influenced by all the ads on social media for Grüns gummies and bought some a month ago. And honestly, they're so much easier and I get the same effects. Fake sugars mess with my stomach, so I go with the light cane sugar option. They're not like candy, but they're not gross and even my teen is down with consuming them.

I often share these perimenopausal “cocktails” on Instagram Stories and so many ask about them, I felt it made sense to write them down in one place for reference. I am no expert, and there's a good chance I will tinker with these recipes and switch them up again in the future. But these, especially the nighttime cocktail, have made a major impact on my quality of life as I am navigating perimenopause and life in this crazy world.

Do know, I make sure my healthcare providers are aware of what I am taking, when, and at what amount. Be sure to ask your provider before using any of these to be sure they don't counteract existing medications or health situations.