Perimenopause is one of those seasons of life that nobody really prepares you for. The hot flashes, the sleep disruptions, the changes in your body — it can feel overwhelming and frustrating. As a health coach (and as a woman living through it myself), I’ve had to experiment with what actually works for me.

The truth? There’s no one-size-fits-all solution. But there are daily habits that can make this stage so much more manageable — even empowering. Here are 7 things that have truly helped me through perimenopause, plus a bonus tip that’s been a total game-changer.

Before we get started, please know that these are the things that have worked for me. Every person has a different experience. We are all unique in our physiology - so what works for on may not work for another. My goal with this post is simply to give you my account in hopes that maybe it inspires some of you. With that, please do what works best for you, don’t be afraid to experiment, and always consult your healthcare provider with questions or concerns.

My go-to thought for myself and my clients when things aren’t changing is - if you continue to do the same thing and nothing changes, then clearly something needs to change. Have patience with yourself as you navigate this process.

1. Movement: Walking + Cardio Intervals

Movement is my non-negotiable. Solid walks and cardio intervals have made a big difference for me in regulating hot flashes, improving mood, and keeping my body strong.

I aim for daily walks — whether it’s a long walk outside or shorter 5–10 minute walks after meals (great for regulating blood sugar!).
When I can, I mix in interval training — alternating brisk walking/jogging for a boost in fitness and calorie burn.
Even on days I can’t fit in a full workout, a walk still helps me feel better, physically and mentally.

2. Hydration: My #1 Coaching Tip

If there’s one thing I tell every client, it’s this: hydration changes everything. It’s simple, but so overlooked. I always drink at least 3L of water daily. It honestly has helped me SO much with temperature regulation.

Helps regulate body temperature (so key during hot flashes!)
Aids digestion and nutrient absorption
Boosts energy
Sharpens mental clarity

Even if you did nothing else differently, drinking enough water would give you a head start on managing perimenopause.

3. Food: Fuel That Works for You

Nutrition advice is everywhere, but what works is individual. Here’s what I’ve found:

I limit starchy processed carbs (like pasta, pizza, and white rice).
Instead, I rely on whole-food carbs: potatoes (sweet + white), beans, squashes, bananas.
Do I eat the “fun foods” sometimes? Absolutely! But my mainstays are foods that leave me energized, not sluggish.

The difference in digestion and overall energy has been huge.

4. Protein, Protein, Protein

If there’s one macronutrient I focus on above all else, it’s protein. I aim for about 90 grams a day and build my meals around it.

Starting the day with protein keeps me satisfied and steady. Here are two of my go-to breakfast options:

My Favorite Protein Shake

30g your favorite protein powder
1 cup berries
1 cup almond milk (more if you like thinner consistency)
1 Tbsp almond butter
1 Tbsp chia seeds
1 Tbsp hemp seeds
1 Tbsp ground flax
1 serving super greens

Blend until smooth — nutrient-packed and perfect post-walk or workout!

Greek Yogurt Power Bowl

¾ cup plain Greek yogurt (I use 2%)
1–2 Tbsp walnuts
¾ cup berries
1 Tbsp pumpkin seeds (I like salted for extra flavor)
1 Tbsp sunflower seeds
1 Tbsp ground flax
1 Tbsp hemp seeds
1 tsp honey drizzled on top

Quick, balanced, and loaded with protein + healthy fats to keep me fueled.

5. Sleep: Protecting My Rest

Sleep can be elusive in perimenopause, but a few strategies help me:

Power down electronics at least an hour before bed.
A short meditation (even 5 minutes) helps me drift off calmly.
A balanced bedtime snack keeps me asleep through the night. Favorites:
- String cheese + half an apple
- A small slice of sourdough with 1 tsp peanut butter

Sleep isn’t just rest — it’s recovery for your body and brain.

6. Strength Training: My Secret Weapon

If you’re not lifting weights yet, now is the time! Strength training has completely changed my body in perimenopause.

I lift moderate to heavy weights (no, it doesn’t bulk me up — it leans me out).
Muscle is metabolically active, which means you’re burning more calories even at rest.
It also supports bone health and combats age-related muscle loss.

Honestly, it makes me feel like a fat-burning machine.

7. Mindset, Relaxation, & Stress Management

Perimenopause is as much mental as it is physical. I’ve learned that stress makes every symptom worse.

I practice mindfulness and stress management daily. And I mean every single day.
Tools like journaling, meditation, or simply deep breathing can shift your entire outlook.
Creating balance in the mind brings balance to the body.

Bonus: Magnesium

This has been a game changer for me. Magnesium supports so many body functions and helps with:

Relaxation and stress reduction
Better sleep
Muscle recovery
Nutrient absorption

It’s a small addition that’s made a big difference.

You Got This

Perimenopause doesn’t have to feel like a battle. With the right habits, you can support your body, ease symptoms, and even thrive during this transition. These tips have helped me personally and are the same strategies I share with my clients.

Remember: this stage isn’t about perfection — it’s about finding what works for you and making it sustainable. That also means being willing to experiment with strategies to find what works for you. My recommendation: Pick an action step or two and practice them for 1-2 weeks. Re-evaluate and notice what worked (or didn’t) about that particular habit.