If you want to feel like a Babe even while in perimenopause, you’re not alone. Many women experience this transitional phase and find themselves asking, “What is perimenopause?” You hear talk about hormones and know you need to be focusing on regulating them, but what should you focus on first? The three hormones to prioritize are cortisol, progesterone, and estrogen. However, you don’t have to run straight to taking all of the tests or become obsessed with fixing hormones quite yet. There are simpler steps you can take to feel better before diving into hormonal treatments.
What is Perimenopause?
Perimenopause is the transitional phase leading up to menopause, typically occurring in women in their 40s but can start in the late 30s for some. During this decade (yup, it can take up to a decade of “transition”) , hormonal fluctuations bring on all the symptoms you may have heard friends talking about such as hot flashes, mood swings, irregular periods, and weight changes. If you’ve noticed changes in your cycle or mood, you’re likely experiencing this natural shift into perimenopause…welcome to the club!
The Hormones at Play
During perimenopause, several hormones undergo significant changes. Here are the key players:
- Estrogen: This hormone decreases gradually during this time, leading to symptoms like hot flashes and mood changes. However toxins, stress, and environment can cause a back up of estrogen in the liver causing inflammation and impacting the rest of your hormones.
- Progesterone: This calming hormone drops significantly, which is why many women in this stage are struggling with lack of sleep or anxiety and irritability.
- Cortisol: This stress hormone can spike easier due to the body’s changes making stress management feel like a full time job.
- Testosterone: Although often considered a male hormone, women also produce it, and in this season of life its levels can decline, affecting libido and energy.
- Leptin and Ghrelin: These hormones regulate hunger and fullness, and if your other hormones are off it can also impact the balance of these important appetite regulating hormones during perimenopause.
- Insulin: With higher cortisol levels and decreases in natural estrogen production, insulin sensitivity may also be affected, impacting weight management.
There are a lot of changes happening during this time in life, but it is possible to regulate these hormones and feel like yourself again -- and mostly importantly it doesn’t have to be complicated.
Before Diving into Hormones, Try This First
Before you jump into hormone testing or hormone therapies, consider making some lifestyle changes that can significantly impact your health.
1. Focus on eating whole foods and a balanced plate 80-90% of the time. This means incorporating plenty of fruits, vegetables, lean proteins, and healthy fats into your diet. Whole foods are packed with nutrients that help reduce inflammation and balance hormones, creating a solid foundation for your overall well-being. This simple switch can make a world of difference in your weight, mood, energy, and hormone function.
2. In addition to your diet, commit to working out five days a week. Aim for three strength-training sessions and two cardio workouts. Strength training not only builds muscle but also enhances metabolism and supports hormonal balance. Cardio, on the other hand, improves cardiovascular health and can help manage stress. Both are essential for reducing inflammation in the body, setting the stage for better hormonal health.
3. Both of these key components are what I teach every day inside my 6-week fitness and nutrition program with FASTer Way. It’s the best place to start if you want to feel better and get your body back on track before diving deeper into hormonal support. Plus, our FW VIP Membership offers ongoing support as you navigate these hormonal changes to educate and empower you for a sustainable balanced lifestyle.
If You’re Still Having Issues, Focus on Supporting these 3 Hormones Next
Once you’ve implemented lifestyle changes, you can turn your attention to supporting your hormones directly. Here are the three key hormones to focus on during perimenopause:
- Estrogen
Estrogen is crucial for regulating many bodily functions, including the menstrual cycle and reproductive system. Its levels naturally decline during perimenopause, but there is a lot you can do to support this important hormone.
- Air Filters: Reduce exposure to environmental toxins by using air filters in your home.
- Clean Products: Opt for natural, non-toxic products for cleaning and personal care to minimize hormone disruptors.
- Probiotics: A healthy gut can help balance hormones, so consider adding probiotics to your diet through supplements or fermented foods. This one is my favorite.
- Progesterone
Progesterone plays a vital role in regulating the menstrual cycle and maintaining overall mood regulation. Its levels decrease significantly during perimenopause, leading to mood swings and sleep disturbances but there are helpful practices and supplements to support this calming hormone.
- Magnesium: This mineral helps support progesterone levels. I love the Calm Brand before bed. Incorporate foods rich in magnesium, such as leafy greens, nuts, and seeds.
- Ashwagandha: This adaptogenic herb can help reduce stress and support hormonal balance. I love these gummies and these pills.
- Yoga: Practicing yoga can help alleviate stress and improve sleep, indirectly supporting progesterone levels.
- Artificial HRT: If necessary, consider discussing hormone replacement therapy with your healthcare provider.
- Cortisol
Cortisol is known as the stress hormone. During perimenopause, cortisol levels can fluctuate, leading to increased stress and anxiety but there are simple lifestyle changes you can make to regulate this hormone and feel more at ease every day.
- Nutrition: A balanced diet rich in whole foods can help regulate cortisol levels.
- 12-Hour Fast: Practicing a shorter daily fasting window can help stabilize cortisol and insulin levels.
- Avoid Undereating: Eating enough calories is crucial for maintaining hormonal balance.
- Limit High-Intensity Workouts: Instead of doing crazy HIIT workouts five times a week, focus on a balanced workout routine that includes rest and recovery. Stick with 2 30 minute or less HIIT workouts a week.
For more detailed guidance on how to manage your hormones, download my Hormone Guide for Fat Loss.
Summary to wrap it all up for you.
Navigating perimenopause can feel daunting, but by focusing on lifestyle changes and supporting key hormones, you can feel amazing in your body. Here’s a quick summary of what we covered:
- Perimenopause: Is a natural phase affecting many women in their 40s, marked by hormonal fluctuations. If you are experiencing sleep disruptions, mood changes or weight gain during this time it’s important to take next steps to support your body. And with these key shifts it is possible to look and feel like a Babe again.
- Lifestyle Changes make the biggest impact: Start your quest to manage your hormones with a whole-food diet and regular exercise to help manage symptoms. My FASTer Way programs help you do this every day with my coaching to support you.
- Key Hormone Support: If lifestyle changes don’t improve your symptoms, then it is time to focus on the 3 key hormones -- estrogen, progesterone, and cortisol -- with natural supplements, lifestyle shifts, and being aware of using clean products.
Remember to download your free Hormone Guide for Fat Loss for additional insights and support. Embrace this phase with confidence, and let’s celebrate feeling like the Babes we are even through perimenopause!
