DR.MICHELLE’SMAP ACTION PLAN (MAP)
MENOPAUSE
OptimalMenopauseHealthCheatSheet
NUTRITION
Protein: 1g per pound of lean body weight daily
Water: Drink your body weight in ounces each day
Sugar: Keep added sugar under 25g daily
Fiber: Aim for 35g a day for digestion and hormone balance
Gut Support: Eat fermented food
Micronutrients: Include colorful fruits & veggies
TESTING TO CONSIDER
Omega-3s: Heart& brain support
SUPPLEMENTATION
VitaminD3+K2: Forbonehealth& immunesupport
Multivitamin/ Multimineral: Tofillnutritional gaps
EXERCISE
Daily Movement: in activities that m sweat everyday
Strength Training for 3-4 sessions pe to maintain musc and boost metabo
Methylated B-Vitamins: Tofillnutritional gaps
Adaptogens: Helpwithstress (Ashwagandha, Rhodiola)
SUPPLEMENTATION RECOMMENDATIONS
Bioidentical Hormones: Talk to a provider if needed
Vaginal Estrogen or DHEASupports hydration, comfort & intimacy