Why Lifestyle Changes Alone Aren’t Enough — and How HRT Can Help

For years, women navigating perimenopause were told that a few yoga classes and green smoothies would be enough to ride out the storm. While a healthy lifestyle absolutely matters, it’s simply not enough to address the real hormonal shifts happening in the body.

“It’s frustrating,” says Courtney Lo, Founder and CEO of RegenCen. “Perimenopause and menopause aren’t just lifestyle challenges — they’re medical conditions rooted in hormone imbalances. That’s why symptom relief often requires more than smoothies and self-care.”

Courtney knows this firsthand. After launching one of the country’s first aesthetic and anti-aging medical centers in 2001, she expanded her practice to include hormone optimization and regenerative medicine — especially after navigating her own menopause journey.

“When I went through menopause myself at 48, I had every classic symptom: night sweats, insomnia, palpitations, thinning hair, and overwhelming fatigue,” she says.“Starting HRT changed my life. I couldn’t believe more women didn’t have access to this level of care.”

The Myths of Perimenopause — and the Reality

Many women enter their 30s or 40s unaware that they may already be experiencing the hormone fluctuations of perimenopause. “Perimenopause can start up to 10 years before menopause,” explains Courtney. “And it’s not just about low hormones — it’s about hormone imbalance, with estrogen swinging wildly while progesterone and testosterone decline.”

Another dangerous myth? That you must wait until menopause is “official” (12 months without a period) to seek treatment. “That’s outdated thinking,” says Courtney. “If a woman is struggling with sleep, mood, energy, libido, or any of the dozens of symptoms in this stage, she deserves help now — not later.”

Why Lifestyle Alone Falls Short

Of course, diet, exercise, and sleep hygiene are critical to overall wellness. Courtney recommends stabilizing blood sugar with low-glycemic meals, limiting alcohol, strength training, and prioritizing restorative sleep.

But lifestyle alone won’t correct the core issue: declining hormones.

“I absolutely believe in the value of a healthy lifestyle,” Courtney says. “But menopause and perimenopause are medical conditions. Green smoothies and yoga won’t fix hormone deficiencies.”

She compares it to skin care: “It’s like taking a wrinkle cream and then finding out what Botox can actually do. HRT is just not even in the same league.”

The Power of Hormone Replacement Therapy

For symptoms like hot flashes, mood swings, brain fog, and fatigue, bioidentical hormone therapy is the most effective solution.

“Nothing’s more natural than restoring your own hormones to the levels you enjoyed a few years ago,” says Courtney. “It’s about returning to your personal best — not pushing your body to adapt to deficiencies.”

In particular, testosterone often plays an underrecognized role in women’s cognitive sharpness and mental well-being. “Brain fog and trouble multitasking are often signs of testosterone dropping below optimal levels,” Courtney explains. “Restoring it can lift the fog remarkably fast.”

Moreover, HRT isn’t just about symptom relief. It supports long-term health, reducing risks for osteoporosis, Alzheimer’s, and stroke. “The data is clear — women deserve to know the facts so they can make informed decisions.”

Taking Proactive Steps

Courtney encourages women in their 30s and 40s to be proactive. “Get your hormones tested before symptoms hit — so you know your baseline,” she advises. “And find a provider who specializes in HRT, not just a generalist.”

The bottom line? You’re not broken — and you don’t have to accept feeling less than your best.

“I hear it all the time,” says Courtney. “‘I feel like myself again — or maybe even better.’ That’s the power of treating hormone imbalance early.”

If you’re ready to explore REAL solutions for perimenopause, click here to book with one of our Menopause Specialists at RegenCen.