Perimenopause, Menopause, and Metabolic Health: What I Want You to Know

Perimenopause can start as early as 35 and last anywhere from 2 to 12 years. Many women notice changes in their bodies during this time without realizing what’s happening hormonally. During perimenopause, anovulatory cycles can occur, meaning progesterone is low. This can disrupt your sense of calm and slow your metabolism. Some women experience signs of estrogen dominance, like heavy periods, bloating, or mood swings. Eventually, as estrogen declines in menopause, weight gain can become more common.

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Menopause is officially when you haven’t had a period for one year, usually between 45 and 55. On average, women between 40 and 60 gain about 22 pounds due to hormonal shifts. This weight gain can increase body image distress and trigger disordered eating, which only worsens symptoms.

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Common perimenopause symptoms include:

• Low energy

• Weight gain

• Irritability or mood swings

• Increased metabolic dysfunction (insulin resistance, cardiovascular risk)

• Night sweats and hot flashes

• Heart palpitations

• Muscle loss

• Hair thinning, dull skin

• Irregular periods

• Bone loss or osteoporosis

• Increased hunger or food anxiety

• Poor body image

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Metabolic Health Matters

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Metabolic health is about how well your body regulates inflammation, blood sugar, cardiovascular risk factors, liver function, and overall energy. As we age, we’re at higher risk for metabolic dysfunction, which can affect how we feel and our body’s ability to function optimally.

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Two major metabolic health concerns are diabetes and metabolic syndrome. Metabolic syndrome is a cluster of issues: elevated blood fats, high blood pressure, low protective cholesterol (HDL), and elevated fasting blood sugar—all signs that insulin isn’t functioning efficiently.

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Diabetes affects about 30 million people in the U.S., diagnosed when A1c is 6.5% or higher. Prediabetes, often undiagnosed, affects nearly 98 million people and is defined by an A1c of 5.7–6.4%. Gestational diabetes can also increase risk for metabolic challenges later in life.

When metabolic health is off, it can raise your risk for stroke, heart disease, dementia, and cancer. It can make it harder to lose weight and leave you feeling drained, foggy, or “off.” High blood sugar and insulin can also disrupt hormones and increase inflammation, worsening perimenopausal symptoms.

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How Nutrition and Self-Care Support Helps

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Many women try to “fix” perimenopause with restriction or dieting, but that often backfires—causing stress, weight cycling, and worse symptoms. Dieting is never the answer.

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I’ve developed protocols for perimenopause and menopause that focus on food and body peace first. Using the latest research, I help women reconnect with their hunger, fullness, and bodily cues while optimizing nutrition for energy, muscle preservation, and metabolic health. This approach doesn’t just work with your body—it uses your body as a resource, helping you feel more empowered, energized, and in control.

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Reach out for 1:1 support with the Get In Touch button below. 

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If you prefer to learn at your own pace, I’ve created a comprehensive, evidence-based online course, Diet for Perimenopause. After reviewing over 100 research articles and digging into all kinds of books, this self-led course is ready for you to snuggle up with and explore. It’s non-diet, science-backed, and designed for women over 35.

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Here’s what’s included:

• Lifetime access with immediate availability

• Background sheets to help you understand what’s happening with your body and hormones

• Perimenopause symptoms and natural treatment strategies

• Comprehensive nutrition protocol with dietary patterns, macro recommendations, meal planning guidance, meal ideas, and a 6-day sample meal plan

• Supplement recommendations

• Hormone explanations and self-assessment guidance

• Movement plan based on your hormone assessment

• Embodied movement journal prompts to support behavior change

• Nutrition goal suggestions

• Hunger and fullness attunement with hormone-focused explanations

• Sleep and stress strategies to support hormone regulation

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This course is designed to support long-term energy, hormone balance, metabolic health, and overall well-being—all while helping you feel empowered in your body, connected to your needs, and more confident in navigating perimenopause and menopause.