5 Ways to Support Your Brain, Sleep and Mood in Perimenopause
Published at 2026, October 29
Waking up at 3am? Losing words mid-sentence? Patience gone by 4pm? In this masterclass, I walk you t
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Published at 2026, October 29
Waking up at 3am? Losing words mid-sentence? Patience gone by 4pm? In this masterclass, I walk you through what's really changing in your brain, your sleep and your mood through perimenopause, menopause and beyond, and the simple, daily ways you can start supporting your body right now.
Your brain is a hormone-responsive organ. Progesterone helps you fall asleep, estrogen helps you stay asleep, and both shape your focus, memory and mood. When they start to shift (often years before your period stops), everything can feel off at once.
In this masterclass, we cover:
→ Why the day your symptoms start isn't the day perimenopause started
→ Sleep debt, and what your brain does while you sleep
→ How progesterone and estrogen affect your sleep, mood, focus and body temperature
→ The free data your body gives you every day, and what to track before you pay for a test
→ Blood sugar, eating enough, and the bedtime snack test for 2 to 4am wake-ups
→ Why I start with magnesium, plus electrolytes, collagen and creatine
→ Brain fog, losing words, vertigo and ADHD in midlife
→ Caffeine, alcohol, snoring and mouth breathing
→ My own bedtime routine, start to finish
→ Live Q&A: progesterone vs. estrogen, chronic fatigue, weight gain and more
Know a woman who needs to hear this? Send it to her!
This masterclass was made in partnership with withinUs.
THE withinUs PRODUCTS I TALKED ABOUT
Magnesium + TruMarine® Collagen (my evening ritual): https://withinus.com/products/magnesium-trumarine-collagen-jar-lemon-20-servings
ReHydrate + TruMarine® Collagen (at my desk every day): https://withinus.com/products/rehydrate-trumarine-collagen-jar-raspberry-30-servings
TruMarine® Collagen: https://withinus.com/products/trumarine-collagen-jar-56-servings
Creatine + TruMarine® Collagen: https://withinus.com/products/creatine-monohydrate-trumarine-collagen-30-servings
New to withinUs? Use code JENNPIKE20 for 20% off your first order: https://withinus.com/jenn-masterclass
Already ordered before? The bundles are your best deal (codes don't apply to bundles):
Menopause Awareness Bundle: https://withinus.com/products/the-perfect-pair
Founder's Bundle: https://withinus.com/products/founders-bundle
FREE RESOURCES + PROGRAMS
Free Blood Work Guide: https://jennpike.com/bloodworkguide
The Everyday Hormone Project: https://jennpike.com/thehormoneproject
Synced, my fitness studio: https://jennpike.com/synced
Functional testing: https://jennpike.com/testing-packages
Want to work 1:1 with my team? Email hello@jennpike.com
OTHER PRODUCTS I MENTIONED
Eversio Wellness (save 15% with code JENNPIKE15): https://eversiowellness.com
Lion's Mane: https://eversiowellness.com/products/lions-mane-capsules
5 Mushroom Blend: https://eversiowellness.com/products/5-mushroom-blend-organic-extracts
Reishi: https://eversiowellness.com/products/reishi-mushroom-supplement
Mushroom Moment Reset Box: https://eversiowellness.com/products/mushroom-moment-reset-box
CHAPTERS
0:00 Welcome
5:20 What we're covering tonight
8:14 Menopause is one day (and symptoms don't stop with your period)
11:24 How sleep changes in perimenopause
14:22 Your brain's night-time cleaning system and sleep debt
16:35 How poor sleep affects your mood and energy
18:54 Blood sugar, your brain and your hormones
21:49 Progesterone, sleep and mood
23:54 Estrogen, focus and your phone
28:21 Estrogen, serotonin, dopamine and body temperature
32:14 What to track: sleep, wake and morning light
37:54 Morning anxiety, minerals and magnesium
40:01 The two forms of magnesium I use
41:54 How I take my magnesium (and the withinUs bundles)
44:56 Early warning signs for your brain
46:13 ADHD in perimenopause
48:33 Brain fog, losing words and vertigo
51:38 Are you eating enough?
53:57 What's your daily therapy?
55:18 What to eat for breakfast
56:47 Creatine for your brain
58:16 Caffeine, alcohol and sleep apnea
1:01:28 Alcohol, histamine and mouth breathing
1:03:59 Iron, B vitamins, omega-3s and vitamin D
1:07:06 My bedtime routine
1:11:04 Q&A: slower recovery after workouts
1:13:03 Q&A: weight gain in midlife
1:15:28 Q&A: waking between 2 and 4am
1:17:48 Q&A: chronic fatigue and starting small
1:22:25 The Everyday Hormone Project
1:23:46 Lion's Mane and mushrooms for focus
1:26:47 Q&A: progesterone vs. estrogen for sleep
1:27:31 Q&A: no gallbladder
ABOUT ME
I'm Jenn Pike, a Functional Diagnostic Nutritionist, women's health expert and host of The Simplicity Sessions podcast. For 30 years, I've been helping women understand their bodies, not just their symptoms, through perimenopause, menopause and beyond.
Instagram: https://www.instagram.com/jennpike
Podcast: The Simplicity Sessions on Apple Podcasts and Spotify
Website: https://jennpike.com
This video is for educational purposes only and is not medical advice. I'm not a prescribing physician. Talk with your healthcare provider before starting or changing any supplement, medication or hormone therapy.
#perimenopause #menopause #womenshealth
