Perimenopause 101: What is it and How to THRIVE through it (Game Plan Below!)
Hot flushes and low mojo? You’re not alone
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🚨 So, what is perimenopause?
It’s the hormonal rollercoaster that starts well before menopause officially hits. Think:
Am I in perimenopause or menopause, what's the difference!?
🔄 Perimenopause (the transition phase)
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⏸️ Menopause (the end of periods)
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Feeling flat, foggy, or just not quite yourself? It’s time to get your spark back!
The plan below is designed for women navigating the hormonal highs and lows of their 30s, 40s, and 50s. Whether you're dealing with perimenopause, juggling kids and careers, or just wanting to feel stronger and more in control, this guide gives you smart, sustainable steps to rebuild your energy, strength, and confidence — from the inside out.
The plan below is designed for women navigating the hormonal highs and lows of their 30s, 40s, and 50s. Whether you're dealing with perimenopause, juggling kids and careers, or just wanting to feel stronger and more in control, this guide gives you smart, sustainable steps to rebuild your energy, strength, and confidence — from the inside out.
💪 Your Midlife Mojo Game Plan:
✅ Strength Training for the Win:
Your metabolism slows down, but lifting weights helps build lean muscle, burn fat, and keep bones strong.
WHY?
After age 30, women can lose 3–8% of muscle mass per decade, and the rate accelerates after menopause due to hormonal changes.
👉 Lifting weights helps preserve lean muscle, increases resting metabolic rate, and reduces the risk of osteoporosis — a condition affecting 1 in 2 women over 60 in Australia.
✅ Prioritise Protein* (see food list below):
More muscle = more protein needed. Think eggs, salmon, beans, and even protein powder in your oats.
WHY?
Women over 40 may need 1.2–1.6g of protein per kg of body weight daily to maintain and build muscle, especially when strength training. That’s more than the standard RDI.
👉 Protein supports tissue repair, hormone production, and satiety (feeling full) — all crucial during perimenopause.
✅ Ditch the Diets:
Your body’s needs have changed. Starving it or doing “quick fixes” won’t help. Fuel it with what it loves: real food, good fats, smart carbs.
WHY?
Restrictive diets can lower your metabolic rate and increase fat regain. Studies show that yo-yo dieting increase cardiovascular risk factors and worsens insulin resistance.
👉 What works? Sustainable, balanced eating with plenty of fibre, healthy fats, and whole foods.
✅ Get Outside Every Day:
Sunlight + fresh air = better sleep, more serotonin, and a clearer head.
WHY?
Just 20–30 minutes of natural daylight boosts serotonin (your mood stabiliser), and helps regulate circadian rhythm, leading to better sleep.
👉 Plus, vitamin D from sunlight is essential for bone health — and 1 in 3 Australians are deficient.
✅ Find your kind of movement:
Whether it's boxing in your backyard, pilates in your living room, or chasing the dog/kids around at the park, just move your body.
WHY?
Regular physical activity reduces the risk of chronic illness by 30–50%, including depression, Type 2 diabetes, and heart disease.
👉 It doesn’t need to be perfect — just 150 minutes of moderate movement per week makes a huge difference.
✅ Talk about it:
With your mates, your sister, your trainer (hi!), or your GP. You don’t have to suffer in silence.
WHY?
Only 25% of Australian women feel well-informed about perimenopause, and many go years without proper support.
👉 Talking about symptoms leads to better treatment outcomes and lowers stress. You’re not alone, and you shouldn’t have to tough it out quietly.
✅ Strength Training for the Win:
Your metabolism slows down, but lifting weights helps build lean muscle, burn fat, and keep bones strong.
WHY?
After age 30, women can lose 3–8% of muscle mass per decade, and the rate accelerates after menopause due to hormonal changes.
👉 Lifting weights helps preserve lean muscle, increases resting metabolic rate, and reduces the risk of osteoporosis — a condition affecting 1 in 2 women over 60 in Australia.
✅ Prioritise Protein* (see food list below):
More muscle = more protein needed. Think eggs, salmon, beans, and even protein powder in your oats.
WHY?
Women over 40 may need 1.2–1.6g of protein per kg of body weight daily to maintain and build muscle, especially when strength training. That’s more than the standard RDI.
👉 Protein supports tissue repair, hormone production, and satiety (feeling full) — all crucial during perimenopause.
✅ Ditch the Diets:
Your body’s needs have changed. Starving it or doing “quick fixes” won’t help. Fuel it with what it loves: real food, good fats, smart carbs.
WHY?
Restrictive diets can lower your metabolic rate and increase fat regain. Studies show that yo-yo dieting increase cardiovascular risk factors and worsens insulin resistance.
👉 What works? Sustainable, balanced eating with plenty of fibre, healthy fats, and whole foods.
✅ Get Outside Every Day:
Sunlight + fresh air = better sleep, more serotonin, and a clearer head.
WHY?
Just 20–30 minutes of natural daylight boosts serotonin (your mood stabiliser), and helps regulate circadian rhythm, leading to better sleep.
👉 Plus, vitamin D from sunlight is essential for bone health — and 1 in 3 Australians are deficient.
✅ Find your kind of movement:
Whether it's boxing in your backyard, pilates in your living room, or chasing the dog/kids around at the park, just move your body.
WHY?
Regular physical activity reduces the risk of chronic illness by 30–50%, including depression, Type 2 diabetes, and heart disease.
👉 It doesn’t need to be perfect — just 150 minutes of moderate movement per week makes a huge difference.
✅ Talk about it:
With your mates, your sister, your trainer (hi!), or your GP. You don’t have to suffer in silence.
WHY?
Only 25% of Australian women feel well-informed about perimenopause, and many go years without proper support.
👉 Talking about symptoms leads to better treatment outcomes and lowers stress. You’re not alone, and you shouldn’t have to tough it out quietly.
*Protein
Your secret weapon for strength, energy, and body confidence at any age (especially midlife). As we age, we naturally lose muscle mass, which can slow metabolism, reduce strength, and affect how we feel.
That’s where protein steps in. It’s essential for building and repairing muscle, keeping you feeling full, supporting your hormones, and helping you stay strong, toned, and energised.
Below is a list of protein-rich foods that are especially helpful during perimenopause, menopause, and beyond.
Your secret weapon for strength, energy, and body confidence at any age (especially midlife). As we age, we naturally lose muscle mass, which can slow metabolism, reduce strength, and affect how we feel.
That’s where protein steps in. It’s essential for building and repairing muscle, keeping you feeling full, supporting your hormones, and helping you stay strong, toned, and energised.
Below is a list of protein-rich foods that are especially helpful during perimenopause, menopause, and beyond.
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🥩 Animal-Based Protein Sources
Lean Meats (per 100g cooked):
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🌱 Plant-Based Protein Sources
Legumes (cooked):
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