Perimenopause Solutions, Rated: Dr. Alyssa Dweck on What Actually Makes an Impact

When it comes to perimenopause, there is no shortage of advice. Hormone therapy. Strength training. Magnesium. Creatine. Intermittent fasting. Cold plunges. Hormone testing. If you spend even a few minutes online searching for perimenopause solutions, the list can become overwhelming very quickly.

But which options can actually make a meaningful difference?

That’s why Perry, in collaboration with Bonafide Health, is bringing community-centered questions directly to the experts. We’re taking the topics women in our community are actually asking about and creating straightforward, accessible conversations that help separate evidence from hype.

In this Perry Short, Dr. Alyssa Dweck puts some of the most talked-about perimenopause solutions to the test, rating each one from 1 to 10 based on its potential impact.

Watch the full rapid-fire conversation above, or keep reading for some of the biggest takeaways.

The Perimenopause Power Players

Some solutions earned an immediate 10 out of 10 from Dr. Dweck: hormone therapy, strength training, sleep optimization and nutrition.

And that matters. These aren’t necessarily the newest or trendiest things being discussed on social media. They are foundational pieces of perimenopause care.

Strength training, in particular, gets an emphatic 10, while sleep and nutrition round out what Dr. Dweck describes as some of the major “life pillars.”

The takeaway? Before getting distracted by the newest perimenopause hack, it may be worth looking at the fundamentals first.

GLP-1s: Powerful, But Not for Everyone

GLP-1 medications receive a 9 out of 10.

Dr. Dweck describes them as highly impactful, while emphasizing an important caveat: they aren’t for everyone.

That distinction is important across perimenopause care. Something can be highly effective without being appropriate for every woman.

Magnesium, Creatine and Omega-3s

Supplements are everywhere in the perimenopause conversation, but Dr. Dweck doesn’t treat them all equally.

Magnesium receives a 7, with a particular mention of magnesium glycinate for sleep.

Creatine scores between 7 and 8. Dr. Dweck points to emerging research around its potential benefits not only for building muscle alongside resistance training, but also for cognition.

Omega-3s also receive a 7 to 8, particularly because of their role in heart health and their usefulness as a supplement when diet leaves nutritional gaps.

Pelvic Floor Physical Therapy: An Underused Tool

Pelvic floor physical therapy earns an 8.

For the right person, Dr. Dweck calls it extremely valuable. But she also highlights a problem that extends far beyond pelvic floor care: access.

Finding the right provider can be difficult, treatment takes time and insurance coverage can be limited.

An effective solution isn’t truly accessible if women can’t get it.

What About the Viral Perimenopause Hacks?

This is where the rapid fire gets particularly interesting. The so-called antihistamine or “Allegra cocktail” receives just a 5. Dr. Dweck says she wants to see evidence-based research supporting its efficacy before giving it a higher score.

Hormone testing gets a 4 to 5. Her reason is an important one: hormone testing can be supportive, but it is not necessarily diagnostic and needs to be interpreted in context.

And cold plunges? A 4.

Dr. Dweck acknowledges that they may serve a purpose, but they certainly don’t top her list of perimenopause interventions.

Where Do CBT, Mindfulness and Intermittent Fasting Land?

Cognitive behavioral therapy receives a 6, not because Dr. Dweck believes it isn’t effective, but because access to qualified practitioners and the time commitment required can make it difficult for many women.

Meditation and mindfulness also receive a 6. Intermittent fasting lands at a 7, with Dr. Dweck noting its potential usefulness for weight management, particularly because it can result in reduced calorie intake.

Again, the bigger message is context.

Perimenopause care shouldn’t be built around finding one universal solution. It should be about understanding the individual woman, her symptoms, her health, her priorities and what is realistically accessible to her.

There Is No One-Size-Fits-All Perimenopause Solution

Perhaps the most useful lesson from this rapid-fire conversation isn’t whether one intervention gets a 10 and another gets a 5. It’s that perimenopause care requires nuance.

Some women may benefit enormously from hormone therapy. Others may not be candidates or may choose another approach. Strength training can be transformative, but what that looks like will differ from woman to woman. Supplements can have a role, but they shouldn’t automatically replace the foundations of good care.

And something trending on social media isn’t automatically supported by strong evidence. At Perry, we believe women deserve access to credible information that helps them ask better questions, understand their options and make informed decisions together with qualified healthcare professionals.

Watch the Perry Short above to hear Dr. Alyssa Dweck’s complete rapid-fire ratings and explanations.

Because women don’t need more noise around perimenopause. They need information they can actually use.

Medical Disclaimer

This content is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Perimenopause symptoms, health needs, and treatment options vary from person to person. Always consult a qualified healthcare professional before starting, stopping, or changing any medication, supplement, treatment, exercise, or nutrition plan. The ratings and opinions shared in this video reflect the expert’s perspective and should not be interpreted as individualized medical recommendations.