If you're reading this at 2 PM with your third cup of coffee, wondering where the woman who used to power through 12-hour days disappeared to—you're not alone. That bone-deep exhaustion you're feeling? It's not because you're lazy, getting old, or "just stressed." It's perimenopause, and it's rewiring everything about how your body creates and uses energy.

Here's what's really happening: Your hormones are doing a chaotic dance that would make your toddler's tantrum look organized. Estrogen swings wildly before plummeting. Progesterone becomes as reliable as your teenager's curfew. And your poor adrenals? They're trying to pick up the slack while you're still expecting your body to perform like it did at 30.

The good news? Once you understand what's happening, you can work with your changing body instead of against it.

Working with your cycle - even when it’s going rogue

Even if your periods have become as unpredictable, your body still has rhythms you can tune into. Think of this as your energy roadmap:

During Your Period (Days 1-5): This is your body's way of saying "We need to REST." That crushing fatigue isn't weakness—it's biology. Load up on iron-rich foods like grass-fed beef or lentils, take gentle walks instead of HIIT classes, and give yourself permission to move slower.

Follicular Phase (Days 6-14): As estrogen starts to climb, you might feel like yourself again. This is your golden window for tackling that work project you've been avoiding or finally organizing the garage. Your brain is sharper, your energy is more stable—use it.

Around Ovulation (Days 15-17): If you still ovulate regularly, this is your superpower phase. You'll feel like you could conquer the world (and you probably can). Schedule important meetings, strength training sessions, or that difficult conversation you've been putting off.

Luteal Phase (Days 18-28): Progesterone should rise here, making you feel calm and grounded. But in perimenopause, it often doesn't cooperate, leaving you anxious and exhausted. Focus on gentle movement, stress management, and foods that support hormone production like sweet potatoes and leafy greens.

Already postmenopausal? Your monthly rhythm has shifted, but your body still craves routine. Focus on supporting your adrenals—they're your new hormone headquarters—with consistent sleep, stress management, and blood sugar stability.

Stop the blood-sugar rollercoaster

Here's something nobody tells you: That 3 PM crash that sends you face-first into the office vending machine? It's probably not about willpower. It's about blood sugar chaos, and it's even worse during perimenopause because insulin resistance tends to increase.

Every time your blood sugar spikes and crashes, it's like yanking the emergency brake on your energy. Your cortisol spikes, your mood tanks, and you're left feeling like you need a nap or a candy bar (or both).

Your energy-stabilizing game plan:

Protein-powered mornings: Aim for 25-30 grams of protein at breakfast. Think Greek yogurt with a sprinkle of hemp and flax, eggs with avocado, or a protein smoothie. This sets the tone for steady energy all day.
The balanced plate formula: Every meal needs protein (palm-sized), healthy fat (thumb-sized), and fiber-rich carbs (cupped hand). This combination keeps your blood sugar steady for hours.
Eat every 3-4 hours: Skipping meals is like asking your blood sugar to do gymnastics. Don't intermittent fast during perimenopause—your hormones are stressed enough.
Choose your carbs wisely: Berries over bagels, sweet potatoes over white bread. Your future self will thank you.

Your sleep is more important than your workout

I know, I know—you've heard this before. But here's why it matters even more now: During perimenopause, your sleep architecture changes. You get less deep sleep (the kind that restores your energy), and you're more likely to wake up multiple times.

Poor sleep doesn't just make you tired—it wreaks havoc on every hormone in your body, especially the ones controlling hunger, stress, and metabolism.

Your sleep rescue plan:

Consistency is queen: Same bedtime and wake time, even on weekends. Your circadian rhythm craves predictability.
Create a wind-down ritual: Start dimming lights and shutting off screens an hour before bed. (to me, this feels like a little luxury!) Read, take a bath, or do gentle stretching.
Get morning sunlight: Within an hour of waking, get outside for 10-15 minutes. This resets your internal clock and improves nighttime sleep.
Watch that afternoon caffeine: That 2 PM coffee might feel necessary, but it's probably sabotaging your sleep 8 hours later.

Hydrate + Nourish for Real Vitality

No amount of sleep optimization or perfect workouts will help if your cells don't have what they need to create energy.

Your cellular energy support system:

Hydrate strategically: Half your body weight in ounces of water daily, plus electrolytes if you're active or stressed. Even mild dehydration mimics fatigue.
Feed your mitochondria: These are your cellular powerhouses, and they need specific nutrients. Load up on leafy greens (magnesium), nuts and seeds (B vitamins), and quality proteins.
Eat the rainbow: Different coloured vegetables provide different antioxidants that protect your energy-producing cells from damage.

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Your Transformation Starts With One Decision

If you've been feeling like your body has betrayed you, I want you to know something: You're not broken. You're not destined to feel exhausted forever. You're not "too old" or "past your prime."

You're going through one of the most significant hormonal transitions of your life, and it's completely normal to feel like everything is harder right now. But with the right support and strategies, you can feel energetic, strong, and confident again.

Your best days aren't behind you—they're just waiting for you to work with your body instead of against it.

My next UNSTUCK 8-week program begins this fall, and I'm opening spots now. Together, we'll reset your hormones, rebuild sustainable habits, and help you reclaim the energy, strength, and confidence that perimenopause tried to convince you were gone forever.

This is your invitation to stop wondering "what if" and start living "what's next."

Reach out to see if UNSTUCK is right for you. Your transformation is waiting.

I can't wait to help you meet her.

FREE DOWNLOADABLE 5-Day Hormone-Friendly Meal Plan

Grab my FREE 5-Day Meals that Fuel Perimenopause Meal Plan. Your no-fluff, beautifully simplified guide + Meal Plan to navigating the hormonal shifts of perimenopause.

Why You Feel Like You’re Running On Empty