WTF is perimenopause?
If your body suddenly feels unfamiliar — tighter jeans, mood swings, sleep that makes no sense — welcome to perimenopause.
Before you panic: this is not the beginning of the end.
Perimenopause is a 5–10 year hormonal transition leading up to menopause, and symptoms can begin as early as your mid-30s. It’s not a switch that flips overnight. It’s more like your hormones went from a reliable landline to a spotty cell signal.
You still have connection — it’s just inconsistent.
As estrogen and progesterone fluctuate (not gradually decline — fluctuate), you may notice:
Irregular or heavier cycles
Mood swings or feeling “wired and tired”
Sleep disruption
A redistribution of body fat, especially around the waist
Declining testosterone and DHEA, impacting libido and muscle retention
You’re not crazy. You’re recalibrating.
And recalibration requires a new playbook.
The Problem With “Eat Less, Move More” in Perimenopause
Let’s retire this advice.
The biggest mistake women make in perimenopause is trying to use their 20s-era strategy: cut calories harder and add more cardio.
Here’s the problem: if you’re already stressed, under-slept, under-fueled, and juggling work, kids, and life — an aggressive calorie deficit doesn’t “discipline” your body.
It stresses it.
When you pile high-intensity workouts on top of too little food, you often trigger:
Elevated cortisol
Poor recovery
Increased cravings
The restrict-binge cycle
More frustration, not less fat
Yes, technically fat loss requires a calorie deficit. But in perimenopause, the body is far more sensitive to stress and under-fueling.
Instead of chasing a smaller number on the scale, the goal shifts to putting your body in a “safe place” — fueled, recovered, supported — so it can actually respond.
Thriving > shrinking.
Why Building Muscle Is Non-Negotiable in Perimenopause
We need to talk about muscle.
A lot of women still fear “getting bulky” and say they just want to be “toned.” Here’s the truth:
To look toned, you need muscle.
And in perimenopause, muscle isn’t just aesthetic — it’s protective.
1. Metabolic Support
As estrogen declines, lean tissue naturally declines. That means your metabolism can slow if you’re not actively building or maintaining muscle. Strength training helps preserve your metabolic rate so you can eat enough to fuel your life.
2. Bone Health
Perimenopause and menopause increase the risk of bone density loss. Strength training is one of the most effective tools for maintaining bone mineral density and preventing future fractures.
3. Longevity & Function
Muscle is youth. It’s energy. It’s being able to lift your suitcase, run after your kids, and feel capable in your body.
4. Confidence
There is something that happens when women lift weights. Strength translates. You start to feel strong, capable, and empowered outside the gym too.
And no — you will not accidentally wake up looking like a bodybuilder. Building muscle takes intentional effort and time.
Most women need more muscle, not more restriction.
Protein in Perimenopause: Why 30–40 Grams Per Meal Matters
If there is one nutritional anchor in perimenopause, it’s protein.
Protein has the highest thermic effect of all macronutrients — meaning your body burns more calories digesting it. It’s also the most satiating, which helps regulate hunger and reduce cravings later in the day.
Practical Protein Guidelines:
Aim for 30–40 grams of protein per meal
Eat protein early in the day (skipping breakfast often leads to 4 p.m. chaos)
Increase gradually — 10–15 grams more per week if you’re currently low
Simple ways to increase protein without overhauling your life:
Add cottage cheese to eggs
Keep rotisserie chicken on hand
Use high-protein yogurt for snacks
Keep pre-made meals like Kevin’s brand options in the fridge
Use beef sticks for on-the-go fueling
You don’t need a perfect meal plan. You need consistency.
Recovery Is Not Optional in Perimenopause
In your 20s, you might have survived on caffeine and four hours of sleep.
In perimenopause? Recovery matters more than the workout.
Before adding more intensity, focus on the “free” foundational habits:
Prioritize Sleep
Sleep supports hormone regulation, muscle recovery, appetite control, and stress management. It is the base layer.
Manage Stress
You cannot out-train chronic stress. Audit your life. What can you automate, delegate, or eliminate? Mental load counts.
Support Your Circadian Rhythm
Get sunlight in your eyes early in the morning.
Take a short walk in the evening.
These simple habits support melatonin production and improve sleep quality.
You can always add more training later. It’s much harder to undo overtraining.
The “Something Over Nothing” Mindset
This is not about overhauling your life in a week.
Perimenopause requires a shift from urgency to strategy.
Instead of:
“I need to lose 15 pounds yesterday.”
Try:
“What is one habit I can build this month?”
Maybe that’s:
Lifting weights twice a week
Increasing protein by 10 grams
Going to bed 30 minutes earlier
Taking a 10-minute walk after dinner
Your 100% will look different in different seasons of life.
That’s not failure. That’s adaptation.
When you move from fear to curiosity — from punishment to support — everything changes.
Perimenopause Is a Recalibration
Your body isn’t broken.
It’s adjusting.
And when you work with it — by building muscle, prioritizing protein, respecting recovery, and stacking small habits — you can feel stronger in this chapter than you ever did in your 20s.
Start with one thing today.
Maybe it’s that extra serving of protein.
Maybe it’s a 10-minute walk.
Maybe it’s lifting something heavier than you think you can.
Your future self will absolutely thank you.