Navigating Perimenopause with Confidence with Amanda Haar

EPISODE 31

Apple Podcasts | Spotify

Navigating Perimenopause with Confidence featuring Amanda Haar

Amanda Haar is back by popular demand! In this episode, I’m joined again by registered dietitian, hormone expert, mother of three, Christian yoga instructor, and health & life coach Amanda Haar for an honest and empowering conversation all about perimenopause.

We break down what perimenopause is, the symptoms many women don’t realize are hormone-related, and how diet and exercise can either support or stress your body during this season. Amanda also walks us through the often-confusing conversation around HRT, sharing balanced insight, education, and encouragement so you can make informed decisions with confidence.

Whether you’re in perimenopause, approaching it, or simply want to better understand hormones, this episode is packed with practical wisdom, clarity, and hope.

Perimenopause is about the 2-12 years before menopause happens. Menopause is when a woman hasn’t had a period for 12 months straight. Hormones start to fluxuate more than before during perimenopause.
~Amanda Haar

**Listen to Higher Hope Episode 31**

Who’s in this Episode?

Amanda Haar: Registered Dietitian, Hormone Expert, Mother of Three, Christian Yoga Instructor, and Health & Life Coach. She has three children and currently resides in Florida. You can book a discovery call for individual coaching here.

Tune in to Amanda’s previous episodes on Higher Hope:

Healthy Living, Nutrition, & Hormone Health – Episode 6
Daily Choices & Stressors that Impact Hormones & Fertility – Episode 30

Adriane Stuebs – Podcast Host, Owner of Shine Realty

7 Tips for Hormone Health During Perimenopause

Eat enough protein (100-120g per day).
- 30% protein / 30% carbohydrates / 40% healthy fats
- Women doing endurance training may need and benefit from a little higher amount of carbohydrates.
Eat carbohydrates with protein in the evening to help sleep, blood sugar, and hot flashes.
Eat plenty of fiber (about 35g per day). Especially if you’re having symptoms of high estrogen.
1. A couple of tablespoons of flaxseed per day is one way to get more fiber.
Focus on strength training to build muscle and bone density.
- PMS symptoms like cramping, heavy periods, irritability, and sleep issues can be signs of hormonal imbalance
Go for a morning walk or get morning sunlight to help your circadian rhythm and sleep.
Manage stress
- Christian yoga, lay with legs up the wall, breathwork, prioritize sleep hygiene, nutrition, read God’s Word
Getting a full thyroid panel (more than just tsh) by your doctor or someone in the functional medicine realm is a good idea if you think you might be going through perimenopause because thyroid issues can mimic perimenopause symptoms.

Recommended Resources & Links from Amanda’s Episodes

Dieticians with a Holistic Approach: Book a Discovery Call
Recipes: Find Healthy Recipes for breakfast, lunch, dinner, and snacks
Look for a Functional Medicine Practitioner: ifm.org
Book: Real Food for Fertility by Lily Nichols
Book: Real Food for Pregnancy by Lily Nichols
Book: Real Food for Gestational Diabetes by Lily Nichols
Grass Fed & Pasture-Raised Meat Delivery: Wild Pastures Meat Delivery
Collagen Powder: FullWell Unflavored Collagen Peptides Powder

Get this Podcast Episode

Find this episode on Apple Podcasts: Higher Hope Episode 31
Find this episode on Spotify: Higher Hope Episode 31

Let’s Connect on Social Media

Follow Higher Hope podcast on Instagram: @higherhope.podcast
Check out Shine Realty on Instagram: @shinerealty_
Like & Follow Shine Realty on Facebook: Shine Realty

Higher Hope Podcast Cover Image host Adriane Stuebs

**About the Higher Hope Podcast**

Higher Hope shares heartfelt conversations with everyday people–moms, professionals, creatives–who live out their faith in every season of life. Whether you’re walking through a season of uncertainty or simply seeking inspiration, this show is here to uplift and remind you that hope is never out of reach.

Tune in and join a growing community grounded in faith, strengthened by stories, and united by the unwavering power of hope.

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