Most women don’t realize they’ve entered menopause until something happens. off. Everything starts to feel more sensitive (mood, menstrual cycle, sleep, etc.) and things that used to “work” suddenly don’t work the same way anymore. For many women, this change begins in their early 40s without any clear explanation. Although this is a milestone that all women eventually reach, it can seem a bit taboo. And most of what you find online is overly clinical or disconnected from the realities of everyday life. What are we often missing? Really understanding what’s going on and How to support your body in a way that feels really helpful.
Image above by Michelle Nash
What exactly is menopause?
Perimenopause is transition period The period leading up to menopause, which begins earlier than most women expect, often in their late 30s or early 40s. Hormonal fluctuations begin during this period. Estrogen not only steadily decreases, but also increases and decreases unpredictably. Progesterone tends to drop more consistently. And these changes can affect everything from mood to metabolism to sleep. This stage can last anywhere from a few years to over 10 years. So understanding the signs of perimenopause early on can make a big difference in your daily energy and attitude.
Common perimenopausal symptoms
When people think of menopause, they usually think of hot flashes. but perimenopause Symptoms are often more subtle and may present in ways that can be easily ignored. Some of the most common ones I see include:
- More intense PMS or new perimenopausal mood swings
- Irregular cycles or changes in cycle length
- Sleep disturbances, especially waking up during the night
- Increased anxiety or feeling more “on edge”
- low stress tolerance
- Especially changes in body composition Weight gain during perimenopause around the middle
- Brain fog or difficulty concentrating
Essentially, these are all signals from your body that your hormonal situation is changing.
Why we gain weight and feel more stressed
One of the biggest complaints I hear from clients is: “Even though I’m doing the same thing I always do, my body reacts differently.” This is especially true if: Weight gain during perimenopause And stress. When progesterone decreases and estrogen fluctuates, the body can become more sensitive to stress. This often manifests as an increase in baseline cortisol levels, or what people call elevated levels. perimenopausal cortisol problem. Cortisol is important here.
Chronically elevated cortisol can:
- Difficulty building or maintaining lean muscle
- Increases fat accumulation, especially around the abdomen
- Disturbs sleep and further affects hunger and metabolism
In other words, it’s not just about eating less or exercising more. In fact, pushing harder often backfires during this phase.
Things that help with menopause
Here I want to move the conversation from an overwhelming topic to something (scientifically) supportive. My coaching sessions focus on helping women build a foundation that stabilizes blood sugar levels, 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 at this stage.
1. Start your day with light
one of the most important overlooked Part of your hormonal health is your circadian rhythm, which plays a direct role in how your body regulates cortisol, sleep, and even mood. Getting outside, even for 5 to 10 minutes, within 30 minutes of waking up can help stabilize your body clock for the day. It tells your body when to be alert and when to relax, supporting more stable energy overall. It’s simple, but I’ve seen it make a meaningful difference for women who feel nervous at night and tired in the morning.
2. Frontload protein early in the day
Cortisol naturally peaks in the morning, which helps you wake up and move your body. But not getting enough protein early in the day can make blood sugar levels more unstable, leading to low energy, cravings, and irritability. A helpful goal here is to aim for around 30 grams of protein at breakfast, ideally within the first hour of waking up. This might look like eggs with cottage cheese on top of sourdough and vegetables, a protein smoothie, or Greek yogurt with added protein. It tones your energy so it’s more stable and less shaky throughout the day.
3. Do strength training consistently
Muscles become extremely important during perimenopause. It’s not just the way your body looks. It’s about how your body works. Muscle supports insulin sensitivity, metabolic health, bone density, and overall hormonal balance. And when estrogen starts to fluctuate, it becomes more difficult to maintain lean muscle, which is why this is even more important now. I usually recommend strength training 2-3 times a week (until the set approaches “failure”) combined with low-intensity exercise such as walking. More is not always better here! Consistency.
4. Don’t overlook important nutrients
This is something I see a lot as a nutritional consultant. Women are doing everything “right” but still don’t feel good. In some cases, nutrients may be the culprit. For example, creatine is starting to be noticed for its role beyond muscles in all areas that can be affected at this stage, such as cognitive function, concentration, and even mood (3-5 grams per day is enough for most women). We also pay attention to nutrients such as zincwhich plays a role in hormone production and can affect PMS symptoms, skin, overall mood, and more. This isn’t about adding a long list of supplements, it’s about recognizing that as your body changes, your needs may change as well.
Eat in a way that supports blood sugar levels
Focusing on blood sugar levels and keeping glucose stable is one of the most underappreciated pieces of the puzzle when it comes to how to support menopause and is what I focus on with my clients at this stage. In practice, this is like building a meal around protein, supported by fiber, and finished with healthy fats and carbohydrates, without constant spikes and dips throughout the day.
Protein and fiber macros during perimenopause
A helpful starting point: Aim for approximately 25 to 35 grams of protein per meal. It usually ranges from 90 to 120 grams per day depending on your needs. This supports muscle and satiety, all of which become more important with hormonal changes. Fibers are equally important here. I usually recommend trying to get 25-35 grams of fiber per day. Fiber slows glucose absorption, supports gut health, and plays a role in estrogen metabolism.
A selection of wellness trends
If there’s one thing I would say to my clients that makes me reconsider, it’s this: Perimenopause is not about your body “breaking down” or “rebelling”. What your body wants is different A kind of support. And what often helps the most is mastering the basics of eating enough protein, weight training, getting more sleep, and managing stress in subtle, sustainable ways. This is also where taking a more thoughtful approach to wellness trends can be helpful. After all, a lot of advice is built around doing more or being more restrictive. Here you’ll build habits to get you through this stage (and beyond).
Source: Camille Styles – camillestyles.com
