Here is a more scientific article with case studies, although a bit disorganized, with figures that I found helpful regarding HRT:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6082400/
Here's a decent guide that is more straight forward.
https://online.nursing.georgetown.edu/blog/a-guide-to-perimenopause-menopause-and-postmenopause/
Here's a good start on diet and exercise tips. I started here and had to ramp up the exercise, quit drinking, and really hone my diet and supplement routine due to anxiety and depression:
https://www.healthline.com/health/perimenopause-diet
I was a very heavy drinker and had underlying mental health issues that were amplified by this transition. This book helped me quit drinking 2 years ago:
https://a.co/d/hiI81IF
Perimenopause has made me more confident and physically and mentally healthier. It fucking sucked for everyone at first, but my marriage is actually stronger and happier. YMMV, but I KNEW I was being jerked around by bullshit. Always get a second or third opinion if something doesn't sound right.
If that's too much, just start at https://bywinona.com/. Their HRT service and medical care has been excellent. The articles on the site are legit.