Perimenopause: What’s Really Happening in Your Body (and What Actually Helps)
If you’re in your late 30s, 40s, or early 50s and thinking:
“Why am I gaining weight even though nothing changed?”
“Why am I exhausted but can’t sleep?”
“Why do my workouts feel harder and my results slower?”
You’re not broken.
You’re likely in perimenopause — and your body is asking for a different approach.
What Is Perimenopause?
Perimenopause is the transition phase before menopause, and it can last 5–10 years. During this time, hormone levels don’t steadily decline — they fluctuate, sometimes unpredictably.
Key hormones affected:
Estrogen (up and down)
Progesterone (steady decline)
Cortisol (stress-response hormone often elevated)
Insulin (less sensitivity = easier fat storage)
That’s why many women experience:
Midsection fat gain
Fatigue or poor sleep
Reduced muscle tone
Mood swings
Brain fog
Old strategies often stop working — not because you’re failing, but because your body’s biology has changed.
Nutrition: Fueling Hormones Instead of Fighting Them
To thrive during perimenopause, your nutrition needs to:
Smart Nutrition Strategies
Protein with Every Meal
Adequate protein supports:
Complex Carbohydrates
Balanced carbs help regulate cortisol, support thyroid function, and promote better sleep by boosting serotonin.
Healthy Fats
Essential for hormone production and inflammation management.
Phytoestrogen Support
Plant-based compounds from nutritious foods (and targeted supplementation) can help support more stable hormonal balance.
Supporting Hormones from the Inside
Foundational Nutrition: doTERRA VMG
A high-quality multi-vitamin and mineral complex is especially helpful when nutrient requirements are higher and stress or lifestyle factors make it harder to get all micronutrients from food alone.
VMG supports:
It’s a solid foundation to build your nutrition and hormonal health on.
Phytoestrogens: A Gentle Hormonal Ally
Perimenopause brings estrogen fluctuations, and many women benefit from gentle botanical support.
doTERRA Phytoestrogen Complex
This combination of plant-derived phytoestrogens supports the body’s hormone receptors during times of transition — without adding hormones. It’s a natural, plant-based approach to support hormonal shifts that happen in perimenopause. (As always, consult your healthcare provider before starting any supplement.)
Essential Oils: Support for Stress, Mood, and Hormonal Balance
While essential oils don’t replace nutrition or fitness, they can be powerful tools for emotional well-being, stress regulation, and nervous system support — all of which matter during hormonal transitions.
A Top Pick for Perimenopause: ClaryCalm® is a targeted essential oil blend that many women find supportive for hormonal fluctuations, emotional balance, and nervous system comfort throughout the day.
It’s formulated with botanicals that help:
How Women Use ClaryCalm®:
Diffuse during stressful moments
Apply topically (diluted) to wrists, neck, or back of the shoulders
Pair with deep breathing to help manage emotional swings
ClaryCalm isn’t a “cure-all,” but it’s a wonderful support tool to promote calm, balance, and resilience when hormones feel unpredictable.
Other supportive oils many women love:
Lavender – calming and sleep-supportive
Frankincense – grounding and emotionally balancing
Balance® – overall stress regulation support
Incorporating calming oils into your routine can help lower stress and support better sleep — both of which are essential during perimenopause.
Fitness: Train Smart for Hormone Support
Perimenopause-friendly training doesn’t punish — it supports your changing physiology.
Effective Fitness Approach:
- Strength training 3–4x/week
Preserves muscle and boosts metabolism.
- HIIT (1–2x/week max)
Enough to stimulate fat loss without excessive cortisol spikes.
- Low-intensity movement
It improves recovery and supports stress regulation.
The key isn’t more — it’s better and smarter. The Bigger Picture: A Balanced Strategy Wins
You don’t need more willpower. You need:
A tailored nutrition plan
Smart strength-focused fitness
Foundational supplements
Targeted essential oils like ClaryCalm®
A supportive, sustainable roadmap
That’s how lasting change happens.
Ready for a Program That Works?
If you’re tired of guessing and ready for real results with less stress, my 16-Week Perimenopause-Focused Program can help you:
This isn’t just another diet — it’s a complete system designed to work with your changing body.
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Set up a call to discuss your goals and how I can help you with my 16-Week Program. . A science-based journey to feeling your best. Your body is transitioning — but with the right strategy, you can thrive.
If you would like more information on any of the supplements I talked about above, please respond to this email or set up a call above.
xoxo
Lisa