Perimenopause is one of those seasons of life that nobody really prepares you for

The hot flashes, sleep disruptions, mood shifts, changes in body composition, and fluctuating energy can leave you wondering what happened to the body that once felt so predictable. It can be frustrating, confusing, and at times, overwhelming.

As a health coach—and as a woman navigating perimenopause myself—I've learned that this season asks something different of us. It asks us to pay closer attention. To notice what our bodies are telling us. To let go of the idea that what worked five or ten years ago should still work today.

Over the past few years, I've experimented with different approaches, paid attention to how my body responded, and slowly built a routine that helps me feel more like myself again. The truth is, there isn't a single solution for perimenopause. But there are habits that can make this transition feel more manageable, supportive, and even empowering.

Before we dive in, I want to emphasize one important thing: these are the strategies that have worked for me. Every woman experiences perimenopause differently because every body is different. My hope isn't that you'll copy my routine exactly—it's that my experience encourages you to become curious about your own.

Experiment. Observe. Adjust. Notice what helps you sleep better, feel more energized, stabilize your mood, or simply feel more like yourself. That's where lasting change begins.

And one reminder I come back to often—for myself and for my coaching clients—is this:

If nothing is changing, something probably needs to change.

Not because you've failed. Not because your body is broken. But because your body may be asking for something different than it did before. Give yourself permission to adapt, be patient with the process, and always work with your healthcare provider when you have questions or concerns.

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.
And yes, I prioritize protein - keep scrolling for info on that. :)

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.
Sometimes, I’ll do a sleep hypnosis vs a meditation. It helps to direct my mind.
A balanced bedtime snack keeps me asleep through the night. I usually do this about 1-2 hours before bed. Favorites:
- String cheese + half an apple
- A small slice of sourdough with 1 tbsp almond butter butter and a sprinkle of cinnamon

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 literally mean every single day.
Tools like journaling, meditation, or simply deep breathing can shift your entire outlook.
I visualize feeling my best without any side effects from perimenopause.
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.

Time To Take Action: 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.

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