When my perimenopause symptoms first started, I wasn't sure what was going on with my body! The brain fog, inability to sleep, constant fatigue, creeping weight gain, achy muscles and joints, and heart palpitations made me cranky and not much fun to be around some days.
✨As I began to dig into the science of what was happening in my body, for myself and for my clients, it became clear that the menopause transition is not just about hot flashes and skipped periods. It’s a transitional phase affecting our whole-body: the brain, bones, heart, metabolism, skin, gut, and more.
BUT there is GOOD NEWS! This phase of life doesn't have to be doom and gloom! There are ways to take back control, feel more like yourself again, and THRIVE through this phase of life!
After years of trial and error, education and research, these are my 5 Non-Negotiables for staying strong, clear-headed, and energized during this transition:
😴 1. Sleep routine is sacred!
My brain, mood, and hormones are 100% better when I stick to a consistent bedtime. My bedtime ritual includes light stretching, deep breathing, and reading a real book before going to sleep instead of doom scrolling on my phone.
👯♀️ 2. Real time with real friends is a MUST!
Laughing, venting, connecting face-to-face is not “just socializing.” It’s nervous system regulation and good for the soul!
🥗 3. Protein & plants.
I build every meal around quality protein + fiber-rich veggies. This keeps my energy and mood steady and helps to stabilize blood sugar levels.
🏋🏽♀️ 4. Strength train 3–4x per week.
Muscle is medicine. It supports metabolism, bones, mood, and confidence. Yes, we can get stronger and improve body composition in our 40s and beyond!
😌 5. Stress management + self care.
This isn’t about bubble baths (I don't even have a bath tub). I schedule downtime + self care: walks in nature, deep breathing, prayer, journaling, massage, facials, pedicures, etc! Self care is NOT selfish and it helps to reduce stress!
👉 These are the habits I come back to each week because they help me feel my best!
