Your Cycle in Perimenopause: Why Everything Feels Different (and What to Do About It)

Perimenopause can feel like your body’s running on a whole new operating system. Maybe your cycle was always a bit of a mystery, or maybe you thought you had things figured out, but either way, this stage brings a fresh set of questions and curveballs. If you’re suddenly dealing with unpredictable periods, wild mood swings, or symptoms you never expected, it’s completely normal to feel lost or overwhelmed as things start to shift.

If you want a refresher on what’s happening during a typical menstrual cycle, check out Part 1 of this series. But even if you’re starting from scratch, you’re in the right place. Let’s break down what’s really going on in perimenopause, why it feels so different, and what you can actually do about it.

What’s Actually Happening to Your Hormones

During perimenopause (which can start as early as your late 30s) estrogen and progesterone levels don’t just slowly decline, they become erratic. Cycles can get shorter, longer, or skip altogether. Confusing, right? How do we know what to expect? Ovulation isn’t guaranteed every month, and some cycles may not release an egg at all. Picture your old hormone graph, but now the lines zigzag, dip, and spike in ways you’ve never seen before.

Common Symptoms and Why They Happen

These hormonal shifts can show up as:

• Irregular cycles (shorter, longer, or skipped periods)

• Heavier or lighter bleeding (yes one period can be super light and the next very heavy. Fun, right?) 

• Hot flashes, night sweats

• Sleep disruptions (3am wakeups anyone?) 

• Mood swings, anxiety, or irritability

• Fatigue, brain fog

• Changes in cravings, metabolism, and body composition

How Perimenopause Impacts Daily Life

Perimenopause can touch just about every part of your daily life, often in ways that catch you off guard. You might notice your energy and mood swinging unpredictably. Some days you feel like yourself, other days everything feels a little “off.”

Getting good sleep almost always becomes more challenging, with trouble falling or staying asleep, or waking up drenched from night sweats.

When it comes to exercise, you may find that recovery takes longer than it used to or you’re just not seeing the same results from your hard effort. 

Nutrition can feel like a moving target too. What used to always work probably doesn’t anymore. With increased cravings, changes in how your body handles carbs, and weight that seems to settle around your belly no matter what you do, it can be so, SO frustrating! 

All of this is really common in perimenopause, but it doesn’t mean you’re powerless!You don’t have to just accept this, there’s a lot you can do to feel better!

“So what CAN I do?” Supporting Your Body Through the Transition

• Track Symptoms & Cycles: Even if things are irregular, awareness is power. Understand what’s happening in both regular and irregular cycles! Educate yourself! When you understand what’s happening you can work with your body instead of against it. 

• Nutrition Tweaks: You’ve heard me say it a million times, you MUST prioritize protein! You need it for stabilizing blood sugar and for muscle mass! It helps you stay satisfied and nourishes your body. After protein, another super underappreciated nutrient is FIBER! Fiber helps keep us full, aids in digestion, supports healthy cholesterol levels, and SO much more! You can’t just crush protein all day long and not prioritize your fiber intake as well-eat those veggies and fruits!! I could go on and on about the nutrition piece but that’s not what we’re here for. 

• Movement: You NEED to be strength training. Progressively overloaded strength training will help ensure you’re working to build or at least maintain your muscle mass which is your insurance policy as you age! Walking is great too and cardio is a must for heart health so make sure you’re following an intelligent training program or get someone to help you do that (Link to 1:1). 

• Lifestyle: Prioritize sleep, manage stress, and hydrate for body. It’s not cool to be a california raisin and the whole “sleep when you’re dead” mentality is not gonna work in perimenopause.

• Limit Alcohol: Your body doesn’t process it the same way anymore; it can hit harder, disrupt sleep, and those extra calories are more likely to go straight to your belly. Want to increase your risk of cancer? Keep drinking. Otherwise, it’s worth it to really think about your relationship with it. It’s not doing you any favors in this stage of life. 

• Supplements & HRT: Consider with your healthcare provider if symptoms are disruptive. Not all healthcare providers are trained on the latest research and treatments for perimenopausal care. You can thrive in this stage of life, but it will require you to take ownership in your own health. Ask questions, do the research, get a second opinion if you need to.  There ARE solutions and there is support.  This is what I help women with every day.

• Seek Help: You are unlikely to get through this stage of life healthy and thriving without support. Having the right people in your corner makes all of the difference. Sometimes thats friends, family, your doctor, your coach and more, but you need like-minded support. 
  

  

Mindset Shift: You’re Not Broken, You’re Evolving

It’s normal to feel frustrated, confused, or even a little grief as your body changes. But this isn’t the end of your progress or vitality, it’s a new chapter. There’s so much you can do to feel strong, confident, and in control.

Action Steps: Your Perimenopause Toolkit

• Track your symptoms and patterns

• Prioritize protein and fiber at meals

• Move your body, but rest when you need it

• Limit alcohol and prioritize hydration

• Build your support team (coach, provider, community)

• Advocate for yourself and ask questions

You’re not alone in this. Perimenopause is a normal transition, and support is available. If you want to dig deeper, get personalized guidance, or just feel heard, reach out. We’ll navigate this together, and I’ll help you create a plan that fits your unique body and goals! The journey to feeling better starts with asking the right questions. Click here to download my free guide on self-advocacy.