Perimenopause and menopause are natural life transitions, but they don’t have to feel chaotic or out of control. As hormone levels shift, you might experience physical, emotional, and cognitive changes that leave you uncertain about your body and well-being.
Common symptoms can include mood changes or irritability, irregular periods, changes in sexual desire, hair and skin changes, memory or concentration difficulties (“brain fog”), fatigue, hot flashes and night sweats, vaginal dryness, sleep issues, and joint or muscle pain.
The Menopause Wellness Blueprint is designed to empower you with the knowledge, tools, and expert guidance to feel strong, balanced, and in control during this transition. You deserve to feel good in your body and mind—this program will help you get there.
The program is designed for women typically aged 35–70 who are experiencing perimenopause, menopause, or post-menopause and want a comprehensive, personalized plan to manage symptoms, protect long-term health, and feel more in control day to day.
Navigating menopause requires more than symptom management. The Menopause Wellness Blueprint takes a whole-body, whole-mind approach. We combine physician-led medical guidance with naturopathic care, strength and fitness coaching, and psychotherapy to create a plan that fits your goals, values, and lifestyle.
Meet with our Menopause Program Coordinator to identify your needs and discuss the best treatment options for you. Before your consultation, you’ll complete tailored questionnaires covering your health, lifestyle, and emotional well-being. This helps us understand your situation and guide you toward the services most likely to help.
Our medical team provides a thorough assessment to help you understand how hormonal changes are affecting your health and well-being. If hormone replacement therapy (HRT) is recommended, we’ll review the safest and most appropriate options for your context.
Complete medical evaluation
Personalized HRT guidance (if appropriate)
Management of medical conditions impacted by menopause
Coverage: Medical assessments are covered under OHIP. Prescription medications may not be covered by OHIP but could be covered by extended benefits.
Our naturopathic team helps you understand how your body is changing and what you can do to feel better naturally. We identify imbalances and create a tailored plan to improve sleep, energy, mental clarity, and overall health.
Comprehensive assessment (60–75 minutes): review of medical history and symptoms; blood work as needed to identify nutritional or metabolic imbalances
Personalized feedback & strategy session (45–60 minutes): explanation of results; education on how nutrition can support symptoms such as fatigue, brain fog, and sleep issues
Nutritional support (two 30-minute sessions): a practical eating plan to improve mood, energy, and sleep; guidance on adjusting diet to support muscle mass and cognitive function
Menopause can lead to muscle loss, bone changes, and shifts in body composition. Our Comprehensive Exercise Specialists teach you how to build strength, protect your bones, and feel more capable in your body.
Comprehensive strength and mobility assessment (60 minutes)
Six personalized training sessions (60 minutes each)
Instruction in safe, effective resistance training techniques
Education on progressive overload and how to maintain long-term results
A customized training program for ongoing success
Availability: Strength training is offered in person.
Menopause affects mood, sense of self, and relationships. Our psychotherapists help you manage the emotional and mental changes that can arise during this stage of life.
Initial clinical interview (45 minutes): identify emotional, social, and psychological stressors; explore how menopause is affecting mood, sleep, relationships, and motivation
Four to six one-hour therapy sessions: cognitive and behavioral strategies for mood swings, anxiety, and depression; tools to improve sleep; support for body image, self-confidence, and relationship changes; mindfulness-based techniques to manage stress and emotional eating
Questionnaires & Free Consultation – Share your goals and key concerns.
Team-Based Assessment – Medical, naturopathic, mental health, and movement screens as appropriate.
Personalized Plan – Clear recommendations across hormones (if appropriate), nutrition, movement, sleep, and mental health.
Focused Interventions – Sessions scheduled with the right providers in the right order for your needs.
Progress Reviews – Measurable check-ins to adjust your plan as symptoms evolve and goals change.
Ongoing Support – Education, resources, and follow-ups to help you feel confident and in control.
What is the Menopause Wellness Blueprint?
A comprehensive program that combines medical expertise, naturopathic care, strength and fitness training, and mental health support to help you navigate perimenopause, menopause, and post-menopause with a personalized plan.
How is this different from other menopause treatments?
We address physical, emotional, and mental well-being together. Care is delivered by a coordinated team—physicians, naturopaths, Comprehensive Exercise Specialists, and psychotherapists—so your plan is integrated and individualized.
Who is this program for?
Women typically 35–70 who are experiencing menopausal changes and want a structured, supportive approach to symptom relief, resilience, and long-term health.
How long does the program last?
Duration varies by your needs and goals. After your consultation, our coordinator recommends a tailored plan that may include medical support, strength training, naturopathic care, and psychotherapy.
How do I know if HRT is right for me?
If you have symptoms such as hot flashes, night sweats, sleep disturbances, or mood changes, you may benefit. A full medical assessment is not automatically required for all patients; whether you receive one depends on symptom severity, personal goals, and questionnaire results.
What if I prefer not to take hormones?
That’s completely fine. We offer non-hormonal approaches—including nutrition, physical training, and psychotherapy—to help you manage symptoms naturally.
How does the nutrition component work?
Our naturopathic team creates a personalized eating plan based on your health profile and lifestyle to support energy, sleep, mood, and overall well-being.
Will this program help with weight changes during menopause?
Yes. Nutritional guidance and strength training work together to help preserve and build muscle and support a healthy weight.
What kind of mental health support is available?
Psychotherapy focused on menopause-related challenges, including mood swings, anxiety, depression, and self-image concerns, with practical tools for sleep and stress management.
What if I feel overwhelmed by all these changes?
You’re not alone. The program provides step-by-step guidance, education, and ongoing support.
How much does the program cost?
Pricing varies based on the services you receive. We’ll provide a clear estimate after your consultation.
Is the medical portion covered under OHIP?
Yes. The medical assessment and any hormone-related treatments are covered under OHIP. Prescription medications are not covered by OHIP but may be covered by extended health benefits.
Can I do the program virtually?
Many components (psychotherapy and naturopathic consultations) can be delivered virtually. Strength training is available in person.
How do I get started?
Schedule your free consultation. We’ll review your goals, outline the steps, and help you begin.
