HRT in Perimenopause: My Personal Experience and Why It’s Not a Magic Fix

Trusting My Body First: How I Was Raised

I was raised in a home where medicine was respected, but not reached for without intention. If you had a headache, you rested. If you had cramps, you placed a hot water bottle on your belly, took a walk, or simply slowed down. Antibiotics were seen as life-saving, not routine. We were taught to trust the body, to let it speak — and to listen.

That approach shaped how I lived. I’ve always leaned toward the natural path — through food, movement, nature, and intuition. I’m not the person who reaches for painkillers or medication unless absolutely necessary. And I say this with love: that mindset served me incredibly well.

But when I hit perimenopause, the ground shifted.

When Symptoms Deepened, So Did My Search

Like many women, I started my hormonal journey early. I was prescribed the pill at age 12 to mask severe period pain. At the time, it felt like a solution. But it stopped my natural bleed, disrupted my hormonal rhythm, and delayed the deeper work my body was asking for.

For years, I suffered from unexplained pain, fatigue, and inflammation — and remained undiagnosed with endometriosis despite persistent symptoms. I saw countless practitioners, but no one could tell me what was truly wrong.

Still, I didn’t wait. I had already started shifting things well before I ever got the diagnosis. I began changing my food, exploring breathwork, functional movement, and making lifestyle adjustments — all from an intuitive drive to heal myself.

A few months before finally undergoing surgery, I met Iris, a functional doctor from Let’s Talk Nutrition. She was the first to introduce me to the idea of leaky gut and its connection to hormonal imbalance. That — together with the operation — marked a major turning point in my healing journey.

So when perimenopause began, I thought I was prepared. But still, the symptoms caught me off guard — heart palpitations, chest pain, surges of anxiety, and waves of emotional sensitivity that made no sense. I felt like I was being pushed into a new terrain without a map.

That’s when I started considering HRT in perimenopause — something I never imagined myself doing.

What I Learned About HRT in Perimenopause

HRT had always felt like something other people did. I was conditioned to believe it was unnatural, risky, or unnecessary. But slowly, I began hearing new voices. Women like Mardi from @the3rdp started speaking up, sharing evidence-based information and asking better questions.

I began reading more. I dove into books like The Perimenopause Solution and The New Menopause and listened to specialists explain the flaws of the now-infamous 2002 WHI study — the one that caused an entire generation of women and doctors to fear hormone therapy. What that study missed was nuance: the age of the women involved, the type of hormones used (non-bioidentical), and the risks being framed in scary relative terms.

I learned that starting HRT within 10 years of your last period — especially with bioidentical hormones — could actually lower your risk of osteoporosis and cardiovascular disease, two things that run strongly in my family. I also learned something that most mainstream articles still leave out: the increased risk of blood clots (which is also a genetic family trait of mine) from estrogen therapy is linked almost entirely to oral estrogen, which goes through the liver and increases clotting factors.

Transdermal estrogen — like the spray I use (also in patch form) — bypasses the liver completely and has not been shown to increase clot or stroke risk in the same way.

Several large studies and reviews now confirm this, yet the general messaging still lumps all types of estrogen together, which can scare women away from safer, effective support. [source]

I didn’t rush the decision. It took time. But I eventually said yes.

And I want to be very clear: saying yes to HRT doesn’t mean I think every woman should. I’m not for HRT. I’m not against it either. I’m for informed, empowered, personalised decisions. Every woman deserves that.

HRT Isn’t a Magic Fix — The Four Pillars That Matter More

Choosing HRT in perimenopause brought relief. My sleep improved. My symptoms softened. I felt more stable. But here’s the truth:

HRT didn’t transform me.

It supported me. It gave me a buffer. It gave me room to breathe. But it didn’t do the work for me.

Because HRT — no matter how bioidentical or perfectly dosed — is not a replacement for the deeper lifestyle work. You still need to support your body from every angle. These are the four pillars I live by, and what I teach inside my SoulSculpt classes:

💪 1. Movement (But the Right Kind)

I train with strength, mobility, fascia, and nervous system awareness. I lift heavy to support my bones. I jump to stimulate bone density. I stretch with breath. Movement isn't optional — it's medicine. But it has to match your hormonal state.

🥦 2. Nutrition

I eat mostly organic. I avoid sugar, gluten, dairy, and inflammatory foods. I focus on protein, fibre, and supporting blood sugar. With methylation issues and a history of endometriosis, my nutrition has to be clean and intentional.

🌬 3. Nervous System Regulation

Perimenopause is a cortisol-sensitive phase. I use breathwork, cold water (not plunges, just a facial splash, unless it is after a sauna, which I do weekly), walks in nature, and intuitive movement to calm my sympathetic nervous system. No supplement or hormone works well when stress is chronically high.

😴 4. Sleep

I prioritise sleep like never before. Going to bed on time, managing light exposure, and eating earlier have been game changers. Without deep sleep, no amount of HRT will restore your balance.

What I Practice — And What I Teach at SoulSculpt

My online movement series, SoulSculpt, was born from this holistic approach. It’s not just exercise — it’s hormonal support through movement. It’s what I wish every woman had access to.

Inside SoulSculpt, we:

• Strengthen to support bones & prevent muscle loss

• Move fascia and connect breath to muscle

• Train cardiovascular health without overloading cortisol

• Release stress and reconnect to the body

• 
  

This work supports your hormones whether you’re on HRT or not. Whether you’re navigating the decision or have already made it. Whether you're 38 or 58 or beyond.

SoulSculpt is not about fixing. It’s about remembering — that your body is wise, adaptable, and still incredibly powerful.

This Is My Story, Not a Prescription

If you're considering HRT in perimenopause, I encourage you to ask questions. Read studies. Follow people who speak to both science and soul. Book an online consultation with someone who can guide you through the full picture — like Mardi from @the3rdp or other experts who support women holistically. Don’t accept dismissive answers — you deserve informed, compassionate care.

And most of all — remember that hormones are just one piece of the picture.

Whether you say yes or no to HRT, support your body with movement, nourishment, rest, and nervous system care. These are the daily practices that rebuild you from the inside out.

✨ Explore my holistic movement classes here: SoulSculpt Online – Yoga, Pilates & Strength for Women 40+

You are not alone in this. And there’s more support available than we were ever told.

With love & care,

Shaini

What I’ve Learned So Far About HRT

This is based on my personal research and experience — I’m not a doctor, just a curious, committed woman navigating perimenopause with care.

Common Concerns About HRT

Q: I’ve heard HRT increases the risk of blood clots. Is that true? A: This is one of the most common concerns — and it’s important to clarify. The increased risk of blood clots applies mainly to oral estrogen, which is processed by the liver and can raise clotting factors.

However, transdermal estrogen — such as patches, sprays, or gels — bypasses the liver and enters the bloodstream directly. Multiple studies have shown that transdermal estrogen does not increase the risk of blood clots, making it a safer option for many women.

The delivery method matters. When considering HRT, it’s essential to discuss this with a practitioner who understands the difference.

👉 Read one of the most up-to-date reviews on this topic here.

Q: Isn’t HRT just replacing what’s naturally declining? Isn’t that unnatural? A: Hormones decline naturally, but that doesn’t always mean it’s ideal. For some women, that decline can bring debilitating symptoms and increased risk of osteoporosis or cardiovascular disease. Supporting the body with bioidentical hormones, especially when paired with movement and nutrition, can be a way to restore balance — not override it. Also, it's worth acknowledging that for many of us, it's not necessarily "natural" to go through menopause in the way we currently do — living much longer than we once did, under chronic stress, and often disconnected from cyclical wisdom. For me personally, taking HRT feels like a much gentler support than needing to rely on more aggressive medications that only treat symptoms, not the underlying hormonal shifts.

Q: Do I need to be on HRT forever if I start?A: Not necessarily. Some women use HRT for a few years, others long-term. The key is working with a knowledgeable practitioner and checking in regularly with your body and lab work. For many, staying on a low dose long-term can continue offering benefits — particularly for bone and heart health.

Q: Is it ever too late to start HRT?A: The benefits are strongest when started within 10 years of menopause, but that doesn’t mean it’s too late. If you’re healthy and symptomatically struggling, it’s worth discussing your options with a specialist. Timing and delivery method are key factors.