Harnessing evidence-based lifestyle medicine to calm hot flashes, lift energy, and restore confidence—naturally.

Why Listen to Me?

I’m Dr. Onyx, MD PhD—board-certified in Lifestyle Medicine, menopause care, and obesity management. After two decades in academic medicine and the biotech industry, I created Casa de Sante to give women research-backed, gut-friendly tools that respect the body’s innate intelligence. In clinic I’ve helped thousands of women glide through perimenopause without synthetic hormones, and today I’m sharing the core strategies that work best.

Understanding the Perimenopause Puzzle

Perimenopause is a time of hormonal ebb and flow, not a simple estrogen shutdown. Fluctuations in estrogen, progesterone, cortisol, and insulin can trigger:

• Hot flashes and night sweats

• Brain fog and irritability

• Unexplained weight gain or bloating

• Fragmented sleep and morning fatigue

The good news? Targeted nutrients, stress-modulating botanicals, and gut-hormone support can smooth those swings and help you feel like yourself again.

The 7 Natural Remedies I Use Most

Pro tip: Consistency matters. Give any protocol at least 8–12 weeks before judging results.

1. Rebuild the Gut-Hormone Axis with a Menopause-Specific Probiotic

An imbalanced microbiome slows estrogen detox and fuels bloating. I start almost every patient on Casa de Sante Advanced Probiotic Supplement for Menopause & Perimenopause Women. The seven clinically-studied strains improve gut barrier integrity, support healthy estrogen metabolism, and reduce hot flashes—all without dairy or gluten.

2. Support Estrogen Clearance with Fiber + Gentle Detox

Estrogen dominance often shows up as breast tenderness, heavy cycles, or stubborn belly fat. A daily serving of low-FODMAP fiber such as Casa de Sante Psyllium plus the Gentle Colon Cleanse + Probiotic keeps bowel transit moving so conjugated estrogen leaves the body instead of recirculating.

Lifestyle add-ons:

• Eat two cups of cruciferous veggies (broccoli, arugula) daily.

• Hydrate—aim for 2 L filtered water.

3. Fill Nutrient Gaps with a Complete Multivitamin

Hormone production relies on B-complex vitamins, iodine, selenium, and magnesium—nutrients many women lack after 40. The Gut Friendly Advanced Vitamin & Mineral Complex Gummies deliver bioavailable doses without gut-irritating fillers.

Hack: Take them with your heaviest meal to improve absorption of fat-soluble vitamins A, D, E, and K.

4. Tame Cortisol with Adaptogenic Ashwagandha

Chronic stress robs progesterone, worsens insomnia, and spikes cravings. Casa de Sante Ashwagandha Gummies with Vitamin D & Zinc provide 600 mg clinically-tested KSM-66® ashwagandha to reduce cortisol by up to 30 percent, while vitamin D supports immunity and mood.

Evening ritual: Two gummies after dinner, followed by 10 minutes of box breathing.

5. Restore Deep Sleep and Stable Mood with Magnesium

Sleep debt magnifies every perimenopausal symptom. Magnesium L-threonate crosses the blood-brain barrier to calm racing thoughts and raise GABA. When available, I recommend Casa de Sante Magnesium (400 mg elemental). Pairing it with a warm mug of almond milk (rich in tryptophan) enhances natural melatonin production.

Sleep hygiene basics:

• Power down devices by 9 p.m.

• Keep the bedroom < 68 °F (20 °C).

6. Protect Skin, Joints, and Hair with Collagen Peptides

Collagen synthesis drops by 30 percent in the first five perimenopausal years. Casa de Sante Grass-Fed Collagen Peptides provide types I and III collagen plus proline and glycine to strengthen connective tissue, reduce joint discomfort, and support a healthy gut lining.

Usage: Blend 1–2 scoops into a morning smoothie or coffee.

7. Safeguard Bones—and Hormones—With Vitamin D3 + K2

Estrogen helps lock calcium into bone. As levels wane, fracture risk rises. A daily combo of vitamin D3 (2,000 IU) and K2-MK7 (90–120 µg) from Casa de Sante’s Vitamin supplements improves calcium absorption and guides it to the skeleton rather than arteries.

Bonus moves:

• Perform 3 sessions of weight-bearing exercise weekly.

• Add 10 minutes of midday sun exposure.

Putting It All Together: A Simple Daily Protocol

Stay on this plan for three months, then reassess symptoms and labs with your healthcare provider.

Consistency and Patience Pay Off

Natural therapies rarely deliver an overnight miracle, yet they do create sustainable change. Most women notice:

• Fewer hot flashes by week 4

• Smoother mood and sharper focus by week 6

• Leaner waistline and deeper sleep by week 8

Track progress in a journal so you can celebrate wins and fine-tune as needed.

Ready to Thrive Through Perimenopause?

You don’t have to white-knuckle your way through hormonal turbulence. By nurturing your gut microbiome, calming cortisol, and replenishing key nutrients, you empower your body to self-regulate.

I invite you to explore the Casa de Sante perimenopause solutions—and if you’re craving a personalized roadmap, book a one-on-one consultation with me at dronyxmdphd.com. Together we’ll design a plan that lets you reclaim energy, confidence, and joy in this vibrant midlife chapter.

Your wellness journey starts today.