Dr. Laurie Alpert ND

09/28/2026

I make this distinction with everyone. A lot of people have weight-loss or weight management on their goals list - and I am here to support you with your goals but before we dive into that one I like to make it really clear when it is not actually needed.

Sure, weight changes are common in perimenopause and there are lots of reasons why someone might want to lose some weight but the first step is to understand your “why”. And often when we unpack that more we can identify when the weight loss is not actually the thing that will help you achieve that “why”, and when it might.

There is no judgement- just honesty. Just because I can help you lose weight doesn’t mean that I think you need to lose weight. And I want you to know the difference.

10/27/2025

This is a truth that hits hard, especially in perimenopause when things just feel.... harder.

We’re juggling so much—hormonal shifts, work, family, relationships, daily life—and we’re often told (or tell ourselves!) that we should be able to do it all. But here’s the thing: You can’t do it all, and you were never supposed to be able to do it all to begin with.

Outside of a seismic shift in systems the maintains disproportionate expectations on some more than others, we have to start somewhere to make a change.

It can start by asking for help when you need it, or better yet, BEFORE you need it! Whether it’s a break, a conversation , or simply someone else holding space for your needs—you are not designed to carry it all by yourself.

In perimenopause, the need for this can become even more critical. Your body and mind are demanding your attention and will no longer let you ignore what you have been trying to power through for so long. You’re not failing by saying it's enough, putting some things down, and asking for more support than you have ever asked for before; you're giving yourself permission to be human.

So, what can you delegate today? What needs of yours need tending?

💬 Share with a friend who needs a reminder that asking for help is not only okay—it's an essential part of being human.

10/24/2025

I see this a lot in clinic—feeling tired, unmotivated, and unsure if it’s perimenopause or just life catching up. My patient came in with those exact symptoms—exhausted, disconnected, and wondering why nothing felt right.

Whether it's perimenpoause or not, the support strategy is so much more than a prescription.

Instead of jumping straight to an assumption that it's always perimenopause, we asked a lot of questions, ran some tests, and explored other potential causes for her symptoms . We then set a clear strategy for her, with layered support and realistic goals, and most importantly, we listened to her body.

After 90 days, she was feeling more like herself:

✅ More energy
✅ Stronger understanding of HER needs and better boundaries with work, kids, and family
✅ Gained the capacity to take on the things that truly make her feel better

This case shows that it’s not always about a diagnosis (and it's not always hormones)—it’s about understanding the bigger picture and prov iding the right support (which may include hormone strategies but not always)

If you’re ready to explore what your body needs, send me a DM—I’d love to help you create a plan that works for you.

10/20/2025

Sexual discomfort due to menopause changes in tissue and lubrication is common—but that doesn’t mean it’s something you just have to deal with.

Your s*xual experience and pleasure deserve to be part of the conversation—with your care provider and your partner.

The truth is, your evolving needs aren’t a sign of the end, they’re an invitation for a new beginning.

Don’t shy away from these conversations. Solutions exist, and support is available to ensure that your s*xual experience doesn’t just remain intact—it evolves with you.

There’s nothing wrong with asking for what you need. This is your s*xual re/evolution.

💬 Share this with a friend who needs the reminder that pleasure in s*x is not limited by age.

10/18/2025

We often talk about breaking generational cycles of stress, trauma, and unhealthy habits.

But what about breaking the cycle of silence around menstruation, perimenopause and menopause?

It’s time we talk to our kids—including all genders—about what these transitions really mean. It might seem awkward at first, but the more we normalize it, the more we reduce the shame and stigma that so often surround these natural life stages.

By normalizing the language, sharing our experiences, and starting the conversation early, we set the narrative before someone else does it for them.

And when they’re ready, there’s no confusion, no shame—just the tools and language needed to seek support and be empowered in their own bodies.

We get to decide how future generations view this chapter of life. Let’s make sure it’s with understanding, openness, and zero embarrassment.

💬 Share this with a friend who needs to hear this reminder. Let’s start normalizing these conversations—today.

10/16/2025

🙌

💛 World Menopause Day 2025 💛
This year’s theme, Lifestyle Medicine in Menopause Care, highlights the convincing evidence that lifestyle medicine plays a vital role in supporting health and wellbeing during and after menopause.

One of the six key areas explored in the IMS White Paper, The Role of Lifestyle Medicine in Menopausal Health: A Review of Non-Pharmacologic Interventions (2025), is Mental Wellbeing, Stress and Menopause.

🧠 Midlife can be a demanding and stressful time - balancing work, family, and health while navigating the physical and emotional shifts of menopause. High stress levels can worsen symptoms such as hot flushes, night sweats, and disrupted sleep, affecting quality of life and overall wellbeing.

Evidence shows that supporting mental wellbeing during menopause can ease symptoms, protect long-term health, and enhance resilience. Approaches such as mindfulness, relaxation, and cognitive-based therapies are effective, while digital tools, wearable devices, and creative practices offer accessible, personalised ways to manage stress.

continues to advocate for inclusive, evidence-based, and accessible menopause care - supporting all women, regardless of geography, ethnicity, or socio-economic background, have access to the information and care they need.

📄 Explore the full factsheet and all six areas of lifestyle medicine at www.worldmenopauseday.com

10/15/2025

As you move through perimenopause and menopause, one of the best gifts is the freedom to give fewer f*cks.

In your 40s and 50s, it can be a gradual liberation, or an extreme lightbulb moment: You’re done being someone for every else.

You're no longer scared or apologetic to take up space, use your voice, and disappoint someone else in order to stop disappointing yourself.

There is an incredible freedom, self-appreciation, and realizing you don’t have to be everything (or even anything) to everyone.

This gift is yours to claim.

And this is just one of the powerful shifts I get to observe that gives me goosebumps as I support people through this phase of life—where the gift isn’t just physical, it’s mental, emotional, and liberating.

Ready to embrace the change?

DM me ‘PERI’ for my Peri Primer, and let’s dive in together. 💛

10/13/2025

One of the biggest obstacles to exercise and nutrition is that we overcomplicate it.

You don’t need to eat a perfect breakfast or do an intense workout to feel better.
Yes, you're moving your body. Yes, you’re eating.
And that’s enough to start feeling the benefits.

A 5-minute walk? Better than nothing.
You don’t need to wait for the perfect equipment, the weight vest, or the right workout.
Start where you are, with what you’ve got.

Same goes for food. It doesn’t need to be complex.
Sustainability > perfection.

Guidelines? Sure, they’re helpful. But you don’t need to be perfect to be healthy.

The goal is simple: Feel good in your body, right now.
Start small, and let it grow from there.

10/08/2025

Perimenopause and menopause have a way of making us listen—whether we’re ready to or not.

For years, we’ve pushed through the fatigue, the stress, the discomfort—trying to be everything for everyone else. But somewhere along the way, our bodies start demanding something different.

It’s not a punishment.
It’s an invitation.

An invitation to say yes to yourself—finally. To put your needs at the forefront, not the backburner. To prioritize the basics and ask for help when you need it.

We don’t have to wait until we’re completely burnt out to start taking care of ourselves.
We can start now.

If you’re ready to make your health a priority, it’s time to learn how to listen—and how to act on what your body is telling you.
I’m here to help guide you.

DM me “PERI” for my Peri Primer—and let’s start this journey together.