Rachel Lutz - Menopause Coach

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Rachel Lutz - Menopause Coach

No more perimenopause guessing games. Still a hot mess, just stronger! (Educational purposes only)

I’m Rachel, a certified coach building a community for women who want answers for midlife weight, sleep & brain fog using reliable science.

11/03/2026

A lot of perimenopause advice is really a list of things that sound helpful and aren't.

Waking at 3am usually gets answered with more caffeine the next day. A steadier evening routine and a cooler bedroom tend to do more for many women than powering through.

Brain fog gets blamed on age or stress. Many women find it eases when sleep and regular meals improve, and a simple log shows when it hits hardest.

When the body starts changing, the instinct is to eat less and add more cardio. Strength training and enough protein are what many women find actually help with muscle and energy.

New anxiety is easy to write off as stress, but if it's new for you, it's worth tracking and bringing up with your doctor. The same goes for cycles that have started to change. A few months of notes beat a vague "it's been off."

None of these are one-size-fits-all, and every woman's perimenopause looks a little different. Which symptoms are you currently experiencing?

11/03/2026

Have you been told your "weird" physical symptoms are just because you're stressed?

If you are dealing with unexplained body changes, you are notthe only one! Doctors are finally starting to talk about a cluster of incredibly frustrating, disruptive symptoms that women have been complaining about for years.

The truth is, estrogen has receptors in places most of us never think about. At the Menopause Society meeting, clinicians explicitly discussed burning mouth and tinnitus because women keep raising them, and dry eye was reported as significantly more common after menopause than before. The research on why is still catching up.

Here is what you might be experiencing, and what actually helps:
👂 Ringing Ears (Tinnitus): Avoid total silence. A fan, white noise, or soft nature sounds at bedtime, with the volume just below the ringing rather than drowning it out.
🔥 Burning Tongue: Sip cold water or suck on ice chips. Go easy on spicy and acidic foods, alcohol, to***co, and alcohol-based mouthwash. Try sugar-free gum to keep your mouth moist.
👁 Gritty/Dry Eyes: Use preservative-free artificial tears. Try a warm compress on closed lids for 5-10 minutes, take screen breaks (every 20 minutes, look 20 feet away for 20 seconds), use a humidifier, and skip “get the red out” drops, which make dryness worse.

Which one of these has been driving you the craziest lately? Let’s talk in the comments.

11/03/2026

About 1 in 3 women over 35 isn't sure whether she's in perimenopause.

Researchers point to symptom confusion as a big reason, and it makes sense. Perimenopause rarely starts with the textbook hot flash. For a lot of women it looks like 3am wake-ups, anxiety that feels new, brain fog, a shorter fuse, a cycle that's suddenly unpredictable.

Those things get filed under stress, busy season, or "just getting older," so months or years can pass before anyone connects the dots.

One thing many women find useful is simply tracking. Try tracking sleep, mood, energy and cycle in one notebook or notes app for a few weeks. Patterns that feel random in the moment are often easier to see on paper, and it gives you something concrete to bring to a conversation with your doctor.

11/02/2026

Blurry, gritty, tired eyes in your 40s? It might not be your prescription. Here’s the dry eye connection, what can help, and the one floater sign that can’t wait. Is your vision doing this too?

11/01/2026

After starting progesterone I noticed a sudden shift in my body’s internal schedule! It might not even be standard constipation, but there is a very real, hidden side effect that even my prescription pamphets didn't warn me about.

Progesterone does something specific to your internal anatomy that completely changes how your body moves things along. Here's what this hormone is doing to your digestive system, and the simple lifestyle pivot you need to make to get things moving smoothly again.

Has this happened to you, or is it just me? Drop your answer below👇

10/31/2026

If you’ve ever tried progesterone and felt like your body just absolutely rejected it, you are definitely going to want to hear this. 🧠

Many women write off progesterone entirely because they assume they are completely intolerant to the hormone itself. But it turns out, the actual issue might not be the progesterone at all and it could be a hidden, inactive ingredient inside the capsule shell.

Find out what common allergen is hiding in certain progesterone capsules, and what you can ask your provider to get an alternative formulation that actually works for you! 🩺

Have you ever struggled to tolerate progesterone? 👇

10/30/2026

Granola bars are lying to you. If you have zero time in the morning, you are probably grabbing a "convenient" breakfast that only gives you a measly 2 grams of protein. Today I'm showing you exactly how to get up to 30g of protein out of the fridge in literally two seconds flat—no cooking required when you're rushing out the door. Stop letting chaotic mornings ruin your goals!

Watch to see the ultimate fridge-grab hack, and tell me your go-to busy morning routine below! 👇

10/29/2026

Yes, one of these food combos is the ultimate protein cheat code.

Most people save all their protein for dinner, but spreading it across the entire day actually works way better for your muscles. Here's why you should be putting this specific ingredient on your morning toast instead of cream cheese, and the "nuts and seeds" section swap that adds an instant 10g of protein.

Which protein swaps are YOUR favourite? Let me know below! 👇

10/28/2026

Pumpkins? Check. Fall vibes? Check. Randomly overheating for absolutely no reason? Also check. 😂 It may be fall but the temperature is high. Shoutout to my internal thermostat for completely giving up on me this season.

10/28/2026

Most people think their morning yogurt or oatmeal is packed with protein, but you might actually be getting less than 5 grams. I’m sharing 3 dead-simple swaps that can instantly double your morning protein without changing your portion sizes.

Drop a comment with the one you're trying! 👇

Address

Coldbrook, NS

Website

http://skool.com/rachel-lutz-3057, https://www.youtube.com/@RachelLutzCoach, https://www.instagram.com/rachellutzcoach/

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