Navigating Menopause
“Navigating Menopause” is a 12-week program that combines knowledge, practical tools, and individual support. Together, we look at what matters in your particular situation: where you are in the menopausal transition, how nutrition and exercise can support your metabolism, muscles, and bones, what may be affecting your sleep and energy, and where targeted micronutrient support may be useful.
The aim is not to give you another list of things you “should” be doing. Over the course of three months, we develop a strategy that fits your symptoms, your body, and your everyday life — and adjust it along the way as we see what works for you.
Therapiezentrum Mitte · Christinenstraße 5 · 10119 Berlin
What You Get
- An in-depth initial consultation to understand your symptoms and where you are right now
- A personalised nutrition plan that works in everyday life – without unnecessary restrictions
- Practical exercise recommendations to support your metabolism, muscles and bones
- Ayurvedic routines to support sleep, your nervous system and energy levels
- Step-by-step adjustments, with micronutrients added where appropriate
- Regular appointments to review your progress, make adjustments and support you along the way
- Space for your questions, concerns and any changes that come up along the way
What the Program Includes
- 3 in-person sessions (60–90 minutes): diagnostics, clear priorities, and practical applications
- 2 online sessions (60 minutes each): everyday implementation, questions and fine-tuning
- 1 Ayurvedic massage included: for deep relaxation and to support nervous system regulation
- WhatsApp support (Mon–Fri) throughout the entire program
- Accompanying materials: recipes, PDFs, and exercises on nutrition, routines, exercise, sleep, and mucous membrane care
In Person or Fully Online
If you live in Berlin, three sessions take place at my practice, complemented by two online sessions and the Ayurvedic massage. If you live elsewhere, the entire program is also available online. In that case, the massage is replaced by an additional online session, so you still have six scheduled appointments over the course of the program.
Where laboratory testing is useful, this can usually be arranged locally even if you don’t live in Berlin.
The Goal
Over the course of the program, we focus on the areas that are most relevant to you. This may include:
- supporting your metabolism and body composition
- improving sleep and supporting better stress regulation
- preserving and building muscle strength and maintaining joint mobility
- supporting long-term bone health
- caring for dry and sensitive mucous membranes, including vaginal and urogenital symptoms
- understanding the changes in your body and feeling more confident about how to respond to them
Complementary, Not a Replacement
My work is always intended as a complement to your gynecological care, never as a replacement for it. Where laboratory testing is useful, I discuss the options with you transparently and we decide together which parameters are relevant. More extensive testing remains optional.
I don’t recommend supplements across the board. Nutrition, exercise, sleep, and other lifestyle factors remain the foundation; micronutrients and phytotherapy are added selectively where they make sense for your individual situation.
Program Fee
| Navigating Menopause – three months of structured support, including all in-person and online appointments, one Ayurvedic massage, supporting materials and WhatsApp support | 690 € |
Not sure if you’re already in perimenopause? Learn more under Recognizing Perimenopause. For more on what may be behind individual symptoms, see Understanding Symptoms.
Book a Free Introductory Call
Feel free to book a free 15-minute orientation call to find out whether the program fits your current situation.
hallo@fraumamma.com · 0177 34 33 908
Therapiezentrum Mitte · Christinenstraße 5 · 10119 Berlin