Anyone else feeling like their body has suddenly decided to rewrite its own rulebook? 😅 I’m turning 47 this month and I get it. One day you're cruising along with your usual routine, and the next, it seems like nothing works quite the same way anymore.
Between the mood swings, energy crashes, stubborn weight gain, and those lovely middle-of-the-night wake-ups, these hormonal shifts (or perimenopause) can make us feel like strangers in our own bodies. And don't even get me started on the brain fog! {Where did I put my phone? Oh, it's in my hand. 🤦♀️}
It's tempting to jump on the latest trending "fix" - that miracle supplement your friend swears by, or the ultra-restrictive diet promising to balance your hormones overnight. Trust me, I understand that pull. When nothing feels "normal" anymore, we're drawn to anything promising quick results.
But here's what I've learned, both personally and professionally: When our hormones are shifting, being more consistent with the “basics” is the first step, and can be more powerful than any quick fix.
Why? Because these fundamental habits create a strong foundation - one that supports you no matter what changes come your way:
1. Protein at every meal. It's not just for building muscle - it's also your secret weapon for maintaining your lean mass when you're working toward a weight loss goal! Adequate protein also helps stabilize blood sugar and keeps you fuller longer after a meal, which helps to reduce cravings and stave off snack attacks.
Aim for at least 20-30 grams of protein per meal. Not sure where to start? Focus on one meal at a time. For example, consider prepping some egg bites* (email me for the recipe) or a Greek yogurt parfait with berries and slivered almonds for a quick grab and go breakfast. For lunch and dinner, make a batch of turkey meatballs or slow cooker pulled chicken - they're perfect for quick meals with salad or roasted veggies throughout the week.
Fiber and water. I know, not exactly exciting! But these basics help manage the bloating and digestive changes that often come with hormonal shifts. Plus, they support those beneficial gut bacteria that help metabolize estrogen.
Set a daily water goal of 64-80 ounces, tracking with your phone or a marked water bottle. For fiber, start by adding one high-fiber food to each meal - try frozen raspberries in your breakfast smoothie, roasted veggies with lunch, or beans with dinner. Remember to drink water with high-fiber foods to help with digestion. To avoid digestive discomfort, increase your fiber intake gradually, adding just 5-10 grams per day.
Rethink your drink. Trust me, I get it - that evening glass of wine can feel like the perfect way to decompress after a long day. But during perimenopause, alcohol can be extra sneaky - disrupting our already-fragile sleep, turning up the heat on hot flashes (because we needed that, right?), and making tomorrow's energy levels... interesting.
Start small: Maybe try a spritzer (half wine, half sparkling water) some evenings, or choose two or three weeknights to swap your wine for a flavored seltzer water (there are TONS of brands and fun flavors…Spindrift is my fave). There's no one-size-fits-all approach, but being mindful about when and why you drink can help you find what works best for YOUR body.
4. Strategic strength training. Notice I said "strategic" - not marathon gym sessions! Even 15-20 minutes of basic strength moves, 2-3 times a week, helps maintain muscle mass and bone density. No fancy equipment needed!
If you’re new to strength training, or getting back into it after a hiatus, start with body weight exercises and gradually add dumbbells, increasing weights and reps as you get stronger. I'll share much more about this in next month's blog, but email me if you want guidance sooner!
5. Rest and recovery. Sleep isn't just a luxury - it's your body's reset button, especially during perimenopause. Good sleep (aim for 7+ hours) keeps your immune system strong, hormones balanced, and hunger signals in check. Plus, it helps manage those lovely mood swings and brain fog moments we all know too well! 😅
Give these tips a try to up-level your sleep:
· Set a "power-down hour": 20 minutes each for must-dos, self-care, and calm activities like reading
· Keep your bedroom cool (65-68°F), dark, and quiet
· Put those devices on "Do Not Disturb" (yes, even that one last scroll through social media can wait!)
And remember - recovery isn't just about sleep. For my hardcore exercisers, listen to your body between workouts. Those rest days? They're when the magic happens - your muscles repair and get stronger. Sometimes less really is more!
Here's the truth: Building sustainable habits can help support our bodies during this chapter. Some of us may need additional support, so be sure to talk with your healthcare provider about what's right for you.
Remember: Our bodies aren't broken - they're going through a natural transition. Focusing on foundational habits, while working with your doctor for any additional support needed, can help you navigate this change and feel your best.
Want more practical strategies to feel your best? Grab my free guide "Ten Secrets to a Happier, Healthier You." Inside, you'll find simple, proven strategies that fit into your real life - perfect for navigating this (or any) season of your life.
Feeling overwhelmed trying to figure this all out? I've got you! 💪
Ready to take the first step? Grab my free guide "Ten Secrets to a Happier, Healthier You" - it's packed with the same practical, no-fluff strategies I use with my clients (and myself!) to create real, lasting change. These are simple, powerful steps you can start today to feel more energized, confident, and like yourself again.
Want to dive deeper with personalized support? I'm here to help! Book a single session ($149) where we'll create a custom plan tailored specifically to YOUR body and lifestyle. Email me at Tracey@TraceySmithLifeCoach.com and let's get started on your journey to feeling your best!
P.S. Remember, you're not alone in this journey. Together, we can create a plan that helps you feel more like yourself again 💪
Disclaimer: While I'm a Registered Dietitian with a PhD and a Certified Exercise Physiologist, I'm not a medical doctor. The information provided is for educational purposes only and is not intended to replace medical advice. Always consult with your healthcare provider about what's right for you.
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