When the first signs of menopause hit, the temptation can be strong to throw everything we have at it–all the supplements, all the hacks, all the hormones. But not everything is right for everyone, and doing too much at once can backfire, leaving you feeling worse, lighter in the wallet, or both. This week, we take a more measured, targeted approach with pharmacist, nutritionist, and certified menopause lifestyle practitioner Sarah Gray, author of It’s Not You, It’s Perimenopause. A marathon runner herself, Sarah explains how incremental, sustainable changes—matched to your body, goals, and real life—can help you feel better now while protecting your health for the long run.

Sarah Gray is one of Australia’s few dual-qualified health professionals in pharmacy and nutrition, and a Certified Menopause Lifestyle Practitioner. She takes a practical, science-based, whole-person approach to helping women thrive through perimenopause and beyond—blending nutrition, movement, mindset, and the smart use of supplements and medications. A trusted Australian health expert and social media thought leader, Sarah has appeared on Channel 10’s My Market Kitchen for four seasons and regularly contributes across radio, print, online media, and podcasts. In her debut book, The Australian Perimenopause Action Plan, she draws on 25+ years across pharmacy, private practice, public health, and the supplements industry to give women a clear, actionable roadmap for midlife. You can learn more about her and her work at thenutritionpharmacist.com

Resources

Book: It's Not You, It’s Perimenopause

Collagen studies:

Specific collagen peptides benefit the biosynthesis of matrix molecules of tendons and ligaments

Collagen supplementation augments changes in patellar tendon properties in female soccer players

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Building Your Personalized Peri/Menopause Plan with Sarah Gray (Episode 257)