Most women do not realize that they have entered perimenopause until something happens. Close. Everything seems to be more sensitive (your mood, your cycles, your sleep, etc.), and things that used to “work” suddenly no longer do. For many women, this change begins in their early 40s, without any apparent explanation. Although this is a milestone that every woman eventually reaches, it can be considered a bit taboo. And most of what you’ll find online is either overly clinical or disconnected from the reality of daily life. What is often missing? practical understanding of what is happening And How to support your body in a way that actually feels helpful.
Image above by Michelle Nash
What exactly is perimenopause?
have perimenopause transition phase Leading to menopause, and this may begin earlier than most women expect, often in the late 30s or early 40s. During this period, hormones start fluctuating. Estrogen not only declines steadily – it increases and decreases unpredictably. Progesterone continues to decrease more and more. And these changes can affect everything from mood to metabolism to sleep. This phase can last from a few years to more than a decade, which is why recognizing the signs of perimenopause early can make a big difference to your energy and day-to-day conduct.
Common Perimenopause Symptoms
When people think of menopause, they usually think of hot flashes. But perimenopause Symptoms are often more subtle and may manifest in ways that are easier to dismiss. Some of the most common I see in practice include:
- More intense PMS or new perimenopause mood swings
- Irregular cycles or changes in cycle length
- sleep disturbances, especially waking up in the middle of the night
- increased anxiety or feeling more “on edge”
- low stress tolerance
- especially changes in body composition perimenopause weight gain around the middle
- brain fog or lack of focus
In short, these are all signals from your body that your hormonal landscape is changing.
Why do weight gain and stress feel more intense?
The biggest frustrations I hear from customers are: “I’m doing the same things I’ve always done, but my body is reacting differently.” This is especially true when it comes to perimenopause weight gain And stress. As progesterone declines and estrogen fluctuates, your body may become more sensitive to stress. This often shows up as high baseline cortisol levels or what people call perimenopause cortisol issues. And here cortisol matters.
Long-term elevated cortisol can lead to:
- Make it harder to build or maintain lean muscle
- Increase fat storage, especially around the abdomen
- Disrupts sleep, which further impacts appetite and metabolism
So it’s not just about “eating less” or “exercising more.” In fact, applying too much force during this phase often has the opposite effect.
What helps during perimenopause?
This is where I like to shift the conversation away from the redundant to the (scientifically) helpful. In my coaching sessions, I focus on helping women build a foundation that stabilizes blood sugar, supports hormones, and reduces unnecessary stress on the body. But beyond the basics, there are some less talked about changes that can make a noticeable difference during this phase.
1. Start your day with light
the most Ignore Part of hormonal health is your circadian rhythm, and it plays a direct role in how your body regulates cortisol, sleep, and even mood. Getting outside, even for 5-10 minutes, within 30 minutes of waking up helps settle your internal clock for the day. It signals your body when to be alert, when to rest, and supports more stable energy overall. It’s simple, but I’ve seen it make a meaningful difference for women who feel tired at night and tired in the morning!
2. Front-load protein at the beginning of the day
Cortisol naturally peaks in the morning, which helps you get up and moving. But without enough protein at the beginning of the day, blood sugar can become more unstable, leading to decreased energy, cravings and feeling more tired. A helpful goal here is to aim for about 30 grams of protein at breakfast, ideally within an hour or two of waking up. This might look like eggs with cheese on sourdough and greens, a protein smoothie, or Greek yogurt with added protein. This creates an environment for more stable energy and fewer fluctuations throughout the day.
3. Strength train consistently
Muscle mass becomes incredibly important during perimenopause. It’s not just about how your body looks; It’s about how your body works. Muscle supports insulin sensitivity, metabolic health, bone density and overall hormone balance. And as estrogen begins to fluctuate, maintaining lean muscle mass becomes more challenging, which is why it matters even more now. I generally recommend strength training 2-3 times per week (unless you’re getting close to “failure” with your sets), along with a lower intensity activity like running. More is not better here! There is consistency.
4. Don’t ignore key nutrients
This is something I see often as a nutrition consultant. Women are doing all the “right” things, but still feel bad. Sometimes, it boils down to nutrients. For example, creatine is beginning to receive more attention for its role beyond muscle, including cognitive function, focus, and even mood – all areas that can feel affected during this phase (most women do well with 3-5 grams/day). I also pay attention to nutrients like zincWhich plays a role in hormone production and can affect things like PMS symptoms, skin, and overall mood. It’s not about adding a long list of supplements, but rather recognizing that as your body changes, your needs may also change.
Eat in a way that supports blood sugar
Paying attention to blood sugar Keeping glucose stable is one of the most underrated pieces of the puzzle when it comes to supporting perimenopause, and it’s something I focus on heavily with clients at this stage. In practical terms, this looks like creating meals that are rich in protein, supported by fiber, and rich in healthy fats and carbohydrates so that you don’t suffer frequent spikes and crashes throughout the day.
Perimenopause Protein and Fiber Macros
A helpful starting point: Aim for about 25-35 grams of protein per meal, which generally gets you into the 90-120 grams per day range, depending on your needs. It supports muscle mass and satiety, which become more important due to hormonal changes. Fiber is equally important here too. I generally recommend working toward 25-35 grams of fiber per day. Fiber helps slow glucose absorption, supports gut health, and plays a role in estrogen metabolism.
Be selective about wellness trends
If there’s one thing I come back to with clients, it’s this: perimenopause isn’t your body “breaking” or “rebelling.” this is what your body is asking for apart A kind of support. And often, what helps most is mastering the basics: eating enough protein, lifting weights, sleeping more, and managing stress in subtle, lasting ways. This is also where taking a more thoughtful approach to wellness trends helps. After all, a lot of advice is built around doing more or restricting more. Here’s how to create habits that get you to this stage (and beyond).
