Let’s talk about perimenopause, because if you’re in your 30s or 40s and you feel like your body is suddenly “different,” you are not imagining it. Perimenopause is a real hormonal transition, and it can affect your energy, your mood, your sleep, your weight, and even your confidence.

The good news is you do not have to just “push through” and hope it gets better. When you understand what’s happening in your body and you have a simple plan, you can feel strong, steady, and in control again.

What Is Perimenopause?

Perimenopause is the phase leading up to menopause, when your hormones (especially estrogen and progesterone) begin to fluctuate. For many women, perimenopause starts in the early to mid-40s, but it can begin in your mid-30s too.

This transition can last anywhere from a few months to several years. Menopause is officially diagnosed once you have gone 12 consecutive months without a period.

Common Perimenopause Symptoms

Perimenopause looks different for everyone, but these are some of the most common symptoms I see in women I work with:

• Irregular periods or unpredictable cycles
• Hot flashes and night sweats
• Trouble falling asleep or staying asleep
• Mood changes, anxiety, irritability, or feeling more emotional than usual
• Weight gain, especially around the midsection
• Low libido
• Vaginal dryness and discomfort

If you’ve been thinking, “Why am I doing the same things but getting different results?” this is often a big part of the answer.

Health Steps to Prioritize During Perimenopause

Perimenopause is a season where prevention matters. This is the time to stay consistent with your checkups and support your body from the inside out.

Stay on top of routine screenings:

• Mammograms: Many women begin screening at age 40, but your doctor may recommend earlier if you have risk factors.
• Colonoscopy: Many guidelines recommend starting around age 45 for average-risk individuals.
• Bone health: Hormone shifts can impact bone density over time, so it’s important to talk with your doctor about your risk factors and timeline for testing.
• Pap smear and HPV testing: Continue cervical screenings as recommended by your provider.

Perimenopause Nutrition: What to Focus On

Perimenopause nutrition does not need to be complicated, but it does need to be intentional.

Prioritize protein and whole foods.
Protein supports lean muscle, metabolism, and blood sugar stability, which becomes even more important during hormonal shifts.

Support bone health.
Calcium and vitamin D play a big role here. Talk with your provider about what’s right for you, and aim to include foods like leafy greens, fortified options, and other nutrient-dense staples.

Hydration matters more than you think.
Hydration impacts digestion, energy, cravings, and even how you feel during workouts. If you feel “puffy,” tired, or snacky all day, water is one of the first things I look at.

Exercise in Perimenopause: What Works Best

If you’re navigating perimenopause and still relying on tons of cardio to “burn more,” this is your sign to shift your strategy.

Strength training is key.
Building muscle supports your metabolism, improves body composition, and helps you feel stronger and more capable in your day-to-day life.

Add movement that supports your body, not punishes it.
Walking, light cardio, mobility work, and recovery-focused movement can support stress levels and energy without draining you.

Stress and Sleep Support During Perimenopause

Stress and sleep issues are some of the biggest reasons women feel stuck in perimenopause.

Small daily habits can make a big difference:

• Deep breathing or quiet time before bed
• Consistent sleep and wake times
• Less screen time at night
• A routine that signals your body it is safe to rest

Your body responds to what you do consistently, not what you do perfectly.

You Don’t Have to Navigate Perimenopause Alone

Perimenopause can feel frustrating, but it can also be the moment you finally stop guessing and start building a plan that works for your body now.

If you want support, structure, and a strategy that actually fits real life, my 3-week program is perfect for you.

Inside, we focus on:

• Customized macros and balanced nutrition
• Carb cycling for fat loss support
• Intermittent fasting in a realistic way
• Strength training to build muscle and confidence
• Accountability so you stop starting over

If you’re ready to feel better in your body and finally see progress again, come join us.
Grab your spot here: https://lorenmattingly.com/the-faster-way

What symptoms have you noticed during perimenopause, and what has helped you the most? Share in the comments so other women feel less alone.