Today I'd love to talk about a subject that has been a little taboo over the last ummm, well always. Perimenopause. If this isn't a factor in your life then feel free to skip this update and catch me next time.

But, if your tried-and-true routines suddenly feel “off,” you’re not imagining it. I’m in the perimenopause season myself, and I know how unsettling it can be when the things that used to work reliably—your workout flow, bedtime rhythm, favorite breakfast—start feeling different. The good news: we don’t have to start over or push harder. Small, smart adjustments help us feel stronger, steadier, and more rested.

The hormonal “roller coaster”: why routines feel different now: Perimenopause isn’t a switch; it’s a season. Estrogen and progesterone fluctuate from month to month (and lets face it even day to day!), affecting recovery, temperature regulation, mood, and blood sugar responses. Personally, I noticed that a 60-minute “power session” that once felt great started leaving me wired and tired. Bedtime routines that used to be effortless needed a few extra supports. And snacks that kept me going suddenly led to energy dips. When hormones shift, our inputs—training, sleep practices, and nutrition—should shift with them.

Muscle, metabolism, and mood: why strength training matters:Muscle is our ally in this season. Progressive strength training helps:

Preserve lean mass and maintain metabolic rate as hormones change

Support joint stability and reduce aches

Improve insulin sensitivity for steadier energy

Boost confidence and mood

We don’t need extremes. Two to three days per week focused on the big movements—hinge, squat, push, pull, and carry—delivered with form-first progressions, is plenty. Consistency beats intensity, I’m going to say that again for those in the back, CONSISTENCY BEATS INTENSITY! I aim to finish sessions feeling challenged yet recovered, not depleted, because recovery is where the magic happens.

Sleep and the stress loop: simple nervous system supports:Many of us notice lighter, more fragmented sleep in perimenopause. Stress and sleep form a loop—poor sleep raises stress hormones; elevated stress makes sleep harder. To break the loop, I add a brief “downshift” at the end of training and keep a simple bedtime routine:

Breath: 5 minutes of slow, nasal breathing with longer exhales

Light: More bright light in the morning; dim, warm light at night

Temperature: Slightly cooler bedroom; warm feet/hands if needed (where are my people who wear socks to bed?)

Timing: Aim for a consistent wake/sleep window

These practices help the nervous system settle, increasing the likelihood of deeper, more restorative sleep—so we recover and lift better the next day. On nights I keep this simple routine, my mornings feel markedly clearer.

Blood sugar steadiness: protein-first, fiber-rich mealsHormonal variability can impact how we handle carbohydrates. Anchoring meals around protein, fiber, and color steadies energy:

Protein-first: Include a meaningful protein source at each meal

Fiber + color: Add non-starchy veggies, beans, berries, or leafy greens

Smart carbs: Choose slower-digesting options alongside protein and fiber

Hydration: Use electrolytes thoughtfully, especially around training

I think of this as “calm plates”—not restrictive, just stable. When blood sugar stays in a comfortable range, mood, focus, and recovery feel easier.

Where to start: one strength day, one downshift, one meal upgradeChange works best one small step at a time. This week, try:

One Strength Day: 30-40 minutes, focusing on hinge/squat/push/pull/carry with form-first tempo and rest you can actually breathe through

One downshift: 5 minutes of guided breath after your session or before bed

One meal upgrade: Make breakfast protein-forward with fiber and color (for example, Greek yogurt + berries + nuts + chia, or eggs + greens + avocado)

These shifts compound quickly. You’ll feel more confident in your lifts, steadier in your energy, and calmer at night. And if you’re having a “roller coaster” day, you’re not alone—I’m in this season with you. If you would like more help in this realm I will be hosting a 6 week “Steady Glow” class. If you'd like more info email me or click this link.