Menopause marks a powerful biological transition, not a medical condition requiring suppression, but a natural shift that, when supported with intention, can unlock vibrant health well into the later decades of life. Many women experience disruptive symptoms such as hot flashes, fatigue, anxiety, and unexpected weight gain, often without a clear strategy for long-term relief.
Dr. Mindy Pelz, in her book The Menopause Reset, presents a clinically informed, lifestyle-based framework to manage these changes effectively, without defaulting to synthetic hormones or medications. Her five-step plan targets the root causes of hormonal dysregulation using a combination of detoxification, metabolic reset, stress recalibration, nutritional timing, and individualized care. Restore Health and Longevity Center in Wayne, PA, led by Dr. Danielle Gray, integrates each of these principles into a holistic wellness model to support patients throughout the menopause transition.
Dr. Pelz’s Five-Step Reset Plan with Restore Health and Longevity Center Integration
1. Remove Toxins
Environmental toxins – often found in personal care products, household items, and food, can interfere with estrogen metabolism and endocrine signaling. Removing these stressors is foundational to hormonal rebalancing.
Restore HLC Support:
- Infrared Sauna Therapy: Encourages deep tissue detoxification through lymphatic activation and sweat.
- TheraLight 360 Red Light Therapy: Supports mitochondrial repair, reduces oxidative load, and promotes systemic resilience.
2. Balance Blood Sugar
Fluctuating insulin levels can exacerbate menopausal symptoms and promote abdominal fat storage. Blood sugar stability is essential for supporting estrogen and progesterone regulation.
Restore HLC Support:
- Cryotherapy: May assist in metabolic regulation and reduce chronic inflammation that impairs insulin sensitivity.
- Nutritional Counseling: Offered through targeted protocols for glycemic control and nutrient repletion.
3. Reset Stress Response
Adrenal function plays a pivotal role in post-menopausal hormonal adaptation. Chronic stress elevates cortisol, disrupts progesterone production, and leads to fatigue and emotional imbalance.
Restore HLC Support:
- Red Light Therapy: Modulates cortisol and supports parasympathetic activation.
- Chiropractic Care: Reduces physical tension and facilitates nervous system regulation.
- PEMF Therapy (Pulsed Electromagnetic Field): Improves cellular communication and supports adrenal recovery.
4. Fasting and Strategic Eating Windows
Timed eating aligned with hormonal rhythms helps regulate insulin, stimulate cellular repair (autophagy), and improve energy levels. Dr. Pelz recommends tailoring fasting windows to different stages of the cycle for optimal effect.
Restore HLC Support:
- Red Light Therapy and Cryotherapy: These therapies provide multi-phase support, promoting improved mitochondrial function and systemic balance across hormonal stages.
- Chiropractic Care: As part of whole-body health plans, patients at Restore HLC receive lifestyle-based guidance, including personalized discussions about nutrition, movement, and eating patterns aligned with hormone shifts. This approach is reinforced through education like the “Back to the Basics” wellness webinar.
5. Personalized Care Plans
Menopause does not follow a universal timeline. Individualized protocols are critical for addressing root imbalances in detoxification, stress load, and metabolic resilience.
Restore HLC Support:
- Comprehensive Memberships: When you are under the care of Dr. Gray and her team, the focus extends beyond symptom relief. Each care plan is developed to address the whole person — including daily movement, eating habits, and stress response. This whole-body approach ensures a sustainable and clinically supported health strategy designed for long-term success.
- Hormonal and Functional Lab Testing: Enables precise intervention based on your unique biology.
- Targeted Protocols: Created by Dr. Gray to address energy deficits, immune challenges, and recovery goals.
Restore Health and Longevity Center and The Menopause Reset: Shared Philosophy
| Focus Area | Restore HLC Service | Wellness Benefit |
| Toxin Removal | Infrared Sauna, Red Light | Supports detoxification and cellular energy |
| Hormone Balance | Red Light, Cryotherapy, PEMF | Regulates inflammation and hormonal fluctuations |
| Adrenal Recovery | Chiropractic, PEMF, Red Light | Helps calm the nervous system and replenish energy |
| Mitochondrial Health | Red Light Therapy | Improves cellular function and slows age-related decline |
| Personalized Care | Memberships, Functional Testing, Targeted Protocols | Aligns care with your individual health goals and phase of life |
Key Insights for Women Navigating Menopause
- Menopause is a metabolic shift, not a dysfunction, it benefits most from lifestyle-based care rather than medication.
- Non-pharmaceutical therapies such as cryo therapy, red light therapy, sauna, chiropractic, and PEMF provide measurable relief.
- Understanding hormonal rhythm, nutritional timing, and stress impact empowers better long-term outcomes.
- Restore HLC offers a structured and integrative model that supports these changes with consistency and clinical oversight.
To begin a personalized menopause care plan aligned with Dr. Pelz’s Five-Step Reset, contact Restore Health and Longevity Center. Support for long-term vitality starts with intentional steps today.
