Why We Don’t Just Have to “Deal With” Fatigue and Low Energy During Perimenopause
If you’re in perimenopause and feel like you need a nap by 2 PM every day, I’m here to tell you: this isn’t just something you have to “deal with.” Constant low energy is not a life sentence! Feeling tired all the time is NOT a normal part of aging or something you just have to accept as your hormones change. Fatigue during perimenopause is real, but the good news is, there are real solutions.
Hormonal fluctuations during perimenopause, like the gradual decline in estrogen and progesterone, can seriously affect how your body regulates energy. Add to that the pressure placed on your adrenal glands to produce more cortisol in response to stress, and it’s no wonder you’re feeling wiped out. But the good news is, you can combat this fatigue and start feeling more energized with a few lifestyle changes.
Why You’re Feeling So Drained
During perimenopause, your estrogen and progesterone levels don’t just drop—they fluctuate. These hormonal swings can mess with your energy regulation, especially when paired with stress. On top of that, as your body adjusts to these changes, your adrenal glands have to work overtime producing cortisol, which can lead to feelings of constant stress and fatigue. If your blood sugar is also unstable, you might find yourself on an energy rollercoaster throughout the day.
But here’s the thing: you don’t have to live like this. Below are science-backed strategies to help you stabilize your energy levels and feel more vibrant.
1. Cut the Caffeine Cycle
Let’s start with the big one—caffeine. While it’s tempting to grab a cup of coffee to push through the afternoon, relying on caffeine can actually make your fatigue worse. Caffeine stimulates your adrenal glands to release cortisol, which can lead to a temporary energy boost but eventually results in a crash. This is especially problematic during perimenopause, when your adrenals are already working hard to keep your body in balance.
Instead of relying on caffeine, try to stay hydrated with water, herbal teas, or drinks like rooibos or green tea, which offer a gentler pick-me-up. Consider using adaptogenic herbs like ashwagandha or rhodiola, which help balance stress hormones and provide more sustainable energy.
2. Protein, Protein, Protein
One of the key reasons for low energy during perimenopause is unstable blood sugar. Your hormones play a huge role in blood sugar regulation, and when they’re fluctuating, your blood sugar can spike and crash, leaving you feeling tired, irritable, and moody.
The solution? Focus on eating protein-rich meals to stabilize your blood sugar. Start your day with protein—whether that’s eggs, yogurt, or a smoothie—and continue to include it at every meal. Lean meats, tofu, beans, or lentils are great sources of protein that will help keep your energy levels stable throughout the day.
3. Fix Your Sleep (And I Mean Really Fix It)
If there’s one thing that can sabotage your energy, it’s poor sleep. Unfortunately, many women experience sleep disturbances during perimenopause, thanks to night sweats, hot flashes, or simply waking up multiple times during the night. But it’s possible to improve your sleep, and this is key to boosting your energy levels during the day.
Try creating a consistent bedtime routine:
Avoid screens for an hour before bed to reduce blue light exposure, which can interfere with your natural sleep-wake cycle.
Make your room as cool, dark, and quiet as possible to improve sleep quality.
Magnesium can help relax your muscles and calm your mind before bed. Whether you get it from food (leafy greens, nuts, seeds) or through a supplement, it’s worth adding to your evening routine.
You can also try natural sleep aids like valerian root or chamomile to promote better sleep and help you wake up feeling rested.
4. Move More, But Smartly
Exercise is essential for boosting energy, but during perimenopause, it’s crucial to find the right balance. Over-exercising can actually make fatigue worse, especially if your adrenal glands are already taxed.
Instead of pushing through exhausting, high-intensity workouts, focus on low-impact, consistent movement like walking, yoga, or swimming. These activities are gentle on your body and help reduce cortisol levels without depleting your energy. Even just 20-30 minutes of daily movement can make a big difference in your energy levels and overall mood.
The Bottom Line: Perimenopause Doesn’t Mean You Have to Feel Tired All the Time
Fatigue during perimenopause may be common, but it’s not something you have to live with. You deserve to feel energized and vibrant, and by addressing key areas like blood sugar stability, sleep quality, and stress management, you can start feeling better.
Ready to Feel Energized Again?
If you’re ready to reclaim your energy during perimenopause, my 12-week 1:1 coaching program can help. This personalized program is designed specifically for women navigating perimenopause and focuses on balancing hormones, improving energy, and regaining vitality.
Here’s what the program includes:
Customized nutrition plans to support your hormonal health and energy.
Weekly coaching calls to keep you on track and motivated.
Targeted supplement recommendations to address fatigue and adrenal health.
Daily support via messaging to help you stay accountable and ask questions as you go.
Access to my three signature programs: Hormone Foundations, Get in Sync, and Fit & Lean
The program is $1200 for 12 weeks and is ideal for women who are ready to invest in their health and see real, sustainable results.
Contact me today to see if this program is a good fit for you! Let’s work together to help you feel like your energized, vibrant self again.