Thriving Through Perimenopause: The Lifestyle Shifts That Truly Make a Difference

Perimenopause is a powerful transition—not just the winding down of reproductive hormones, but a call inward to care for our bodies, minds, and emotional rhythms in new, nourishing ways. As a women's wellness coach, I often remind my clients: this season isn't about decline—it's about recalibration. And there are smart, supportive choices we can make to thrive through it.

1. Intermittent Fasting: Resetting Metabolism & Supporting Hormones

One of the most supportive practices during perimenopause is intermittent fasting (IF). With our fluctuating estrogen and progesterone, we often experience increased insulin resistance and midsection weight gain. Intermittent Fasting —particularly a 14:10 or 16:8 fasting-to-eating window—can help improve insulin sensitivity, reduce inflammation, and support mitochondrial function.

A 2019 study published in The New England Journal of Medicine highlights that time-restricted eating improves metabolic markers, including blood pressure and oxidative stress.

For many women, this means less bloating, steadier energy, and more balanced moods. It’s not about deprivation—it’s about giving our bodies time to rest and recalibrate. You could try starting with a 12 hour fast and see if you can extend it.

2. Smart Supplementation: Strengthening from Within

During this transition, the right supplements can make a significant difference:

• Protein Powder (clean, plant-based or whey isolate): Helps preserve lean muscle, balance blood sugar, and support neurotransmitters.

• Creatine Monohydrate: Supports brain function, strength, and mood during hormonal shifts.

• Magnesium Glycinate or Citrate: Aids sleep, reduces anxiety, and eases tension.

• Omega-3s: Crucial for mood, joint, and brain health.

• Vitamin D + K2: Essential for bone health and emotional stability.

• GABA a nootropic brain supplement helps promote relaxation and reduce anxiety, which can be more pronounced during this stage.

• Pine Bark (Pycnogenol) has antioxidant properties that can help with circulation and reduce symptoms like hot flashes.

• Adaptogenic herbs like ashwagandha balance hormones and reduce stress, which can alleviate symptoms like mood swings and fatigue.

  
  

3. Exercise & Strength Training: Essential, Not Optional

Strength training is a must. It combats age-related muscle loss, supports metabolism, improves bone density, and boosts confidence.

Bone loss accelerates after age 40, particularly during perimenopause and menopause, when estrogen levels drop — leading to up to 20% bone loss in the 5–7 years after menopause. Yes, you read that right... 20% bone loss just from hormone change. Osteopenia, the precursor to osteoporosis, affects approximately 43% of women over age 50 (CDC data).

Strength training and lifting heavier than your shopping bags helps balance the effect of estrogen loss.

But whilst lifting heavier is great as we get older, we need to make sure our pelvic floor and core can sustain the exercise. Collagen loss effects our pelvic floor. Try my 7 Steps to Core Rebuild if you are worried about your pelvic floor control.

Combine it with joyful movement: Pilates, nature walks, dancing. Let exercise be your expression of vitality, not your punishment.

4. Other Foundational Shifts That Matter

• Sleep hygiene: Prioritise quality sleep with a calm evening routine and screen-free wind down.

• Stress reduction: Regular nervous system regulation lowers cortisol and improves mood.

• Gut health: Fibre, fermented foods, and mindful eating keep digestion and hormone balance on track.

  
  

This is your time to reclaim vitality, strength, and self-trust.

Perimenopause isn’t a problem to fix—it’s a doorway into deeper embodiment. With small, aligned lifestyle changes, you can move through this chapter with more clarity, strength, and grace.