Our Perimenopause Blueprint: 15 Science-Backed Ways to Feel Better Now
Perimenopause can feel like a rollercoaster—hot flashes, brain fog, sleep disturbances, mood swings, and stubborn weight gain. But here’s the good news: you’re not powerless. There are simple, science-backed strategies you can implement right now to support your hormones, energy, and long-term health.
Here are 15 of my favorite practices for thriving in perimenopause:
1. Lift Weights 2–3 Times a Week
Strength training improves bone density, boosts metabolism, preserves lean muscle mass, and supports longevity. It also helps regulate blood sugar and supports mood. Muscle is considered to be your organ of longevity- more muscle means a healthier lifespan!
2. Aim for 8 Hours of Sleep a Night
Sleep is when your body repairs, hormones rebalance, and cortisol drops. If sleep is a struggle, stay tuned—I have a full post coming soon on ways to improve it.
3. Add Minerals to Your Water Daily
Modern water filtration often strips minerals like magnesium, sodium, and potassium—key players in hormone balance, bone health, hydration, and energy. Taking additional magnesium is also a great way to manage stress (both physical and mental).
4. Morning Sunlight on Skin & Eyes (10–30 min)
Natural light early in the day helps regulate circadian rhythm, supports vitamin D production, and boosts mood and hormone balance.
Morning sunlight helps you sleep better
Morning sunlight for better overall health
5. Gut Rest: 12 Hours Without Food Overnight
This gentle form of intermittent fasting supports gut repair, improves metabolic health, and may enhance insulin sensitivity.
6. Take Fish Oil or Cod Liver Oil Daily
Rich in omega-3s, these oils lower inflammation, support heart and brain health, and help regulate blood sugar.
Study: Omega-3 fatty acids lower inflammation
Why Omega 3's are essential in perimenopause and menopausal women
7. Get Your Hormones Tested
If you’re dealing with low libido, hot flashes, fatigue, or brain fog, it’s worth checking your levels of estrogen, progesterone, testosterone, DHEA, and cortisol.
Saliva and urine (like the DUTCH test) often give better insights than blood alone.
8. Aim for 30+ Grams of Protein Per Meal
Protein is key for muscle maintenance, blood sugar regulation, and satiety. Most women are under-eating protein—this is a great baseline to start.
9. Sit Down and Enjoy Your Food
Mindful eating isn’t just a trend—it actually helps with digestion, nutrient absorption, and metabolic function. No shame meals here—just presence.
10. Eat Whole Foods 70–80% of the Time
Nourish your body with colorful veggies, clean proteins, healthy fats, and unprocessed foods most of the time. Leave room for flexibility and joy, too.
11. Stay on Top of Your Preventive Care
Monthly self-breast exams
Routine clinical breast exams based on age/risk
Annual lab work (see our lab blog post for what we recommend)
Pelvic exams and pap smears every 3–5 years
12. Remove Parabens & Phthalates from Products
These endocrine-disrupting chemicals are found in many lotions, shampoos, and cosmetics. Swapping to clean alternatives can support hormone health and reduce cancer risk.
Study: EDC exposure linked to hormone imbalance and reproductive disorders
Reduction of daily parabens and phthalates reverses accumulation of canc-er associated phenotypes
13. Test for Vitamin & Mineral Deficiencies
Many women are low in magnesium, iron, B12, and vitamin D—which can all affect mood, energy, and hormone balance. Get tested and optimize through diet and supplements.
14. Use an Infrared Sauna 2–4x/Week (If You Can)
Infrared saunas can support detoxification, reduce inflammation, improve metabolic health, and even reduce cardiovascular risk.
Study: Sauna bathing associated with reduced mortality
15. Slow Down & Manage Stress Daily
Stress is hormonal. A few minutes a day can make a big impact:
Box breathing (inhale 4, hold 4, exhale 4, hold 4)
Journaling 5–15 min, 2–3x/week
Grounding—bare feet on the earth for 10 minutes
Extra: If Weight is a Struggle, Dig Deeper
If you’re doing all the right things and still not seeing changes, consider:
Macro tracking (with a coach or solo).
Swapping high-intensity workouts for strength + walking (too high or too low cortisol can worsen with high intensity workouts, making it difficult to lose weight).
Intermittent fasting during the first half of your cycle (Days 1–12). Study: Time-restricted eating improves metabolic markers
Exploring HRT or peptides with a qualified provider
Look more into stress management (regulating your nervous system). Options include (but aren’t limited to) breathwork, Neurofeedback, meditation, cognitive behavioral therapy, and tapping (emotional freedom technique).
Transitioning into menopause is a trivial time for many women. While symptoms like this are common, they do not have to be your norm. Following these tips is a wonderful start to avoiding frustrating side effects and finding joy in this season of life.
