Feeling off, foggy, or inflamed? Learn how perimenopause impacts your hormones and how to reclaim your energy through testing, HRT, peptides, fasting, and lifestyle changes.
Disclaimer: This blog is for informational and educational purposes only and is not a substitute for medical advice. Always consult with a qualified healthcare professional before making changes to your diet, medications, or lifestyle, especially if you are considering hormone therapy, peptide use, GLP-1 medications, or fasting protocols.
Let’s Talk About That Fog You’ve Been Living In
If you’ve been waking up tired, snapping at people for no reason, crying over cat food commercials, or wondering where your waistline (and libido) went—this is not just “getting older.” It might be perimenopause—and no one warned us how intense it could be.
If you’ve been dismissed, told to “just manage stress better,” or handed antidepressants instead of answers, I see you. The truth is, you’re not broken—you’re hormonally hijacked. But here’s the good news: you can take back your power. Let’s dig in.
What Is Perimenopause, Really?
Perimenopause is the transitional phase before menopause. It typically starts in your late 30s to early 40s (yes, that early!) and can last for years. Estrogen and progesterone begin fluctuating like a bad Wi-Fi signal, and the ripple effects hit everything—your mood, your energy, your skin, your sleep, your sex life.
Common Symptoms (aka, The Uninvited Guests)
- Hot flashes and night sweats
- Brain fog and forgetfulness
- Mood swings and irritability
- Weight gain (especially around the midsection)
- Sleep disturbances
- Decreased libido
- Anxiety or depression
- Joint pain or muscle aches
You may only experience a few—or all of them. And yet, many women are told it’s “just in their head.”
Why You Need to Be Your Own Health Advocate
Here’s the kicker: most doctors aren’t trained to spot perimenopause symptoms early, and standard blood tests often miss the nuances. You’ll need to be the squeaky wheel. Advocate for:
✅ Hormone Testing
Ask for blood panels that include:
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Estradiol (E2)
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Progesterone
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Testosterone
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DHEA-S
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FSH and LH
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Cortisol
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Thyroid (TSH, Free T3, Free T4, Reverse T3)
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Vitamin D and B12
These numbers give you a bigger picture of what’s going on, and where you might need support.
✅ Researching HRT and Alternatives
Hormone Replacement Therapy (HRT) isn’t a one-size-fits-all, but for many women, it’s life-changing. You can also explore:
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Peptides like BPC-157, GHK-Cu, and CJC-1295 for repair, recovery, and anti-aging
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Bio-identical hormones
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Supplements like magnesium glycinate, vitamin D3 + K2, omega-3s, adaptogens (ashwagandha, maca)
Always work with a functional or hormone-literate provider who gets the whole picture—not just your lab numbers.
Root Causes: It’s Not Just Hormones
When hormones dip, they reveal imbalances that have been building for years. Think of perimenopause as the body’s audit:
🔹 Chronic Stress
Your adrenals can’t keep up. Cortisol throws everything off—especially sleep and belly fat. Supporting adrenal health through sleep hygiene, breathwork, and nervous system regulation is foundational.
🔹 Blood Sugar Swings
Excess sugar and carb-heavy diets create insulin resistance, which worsens hormonal symptoms. Balanced blood sugar stabilizes mood, reduces cravings, and improves energy. Pair carbs with protein and fat to stay stable.
🔹 Toxin Overload
Your liver and gut are involved in hormone metabolism. Poor detox = estrogen dominance and fatigue. Start simple: increase cruciferous veggies, hydrate, and support liver pathways with milk thistle or dandelion.
🔹 Lifestyle Habits
Late nights, excessive screen time, and overconsumption (food, alcohol, stress, even media) increase your allostatic load. Focus on minimalism—not just in your space, but in your habits.
How to Take Your Power Back: Real Strategies That Work
🥗 1. Fix Your Foundation: Nutrition
Food is more than fuel—it’s a hormonal communication tool. Every bite you eat is either creating chaos or restoring balance.
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Eat protein with every meal (30g+): Helps build lean muscle, stabilizes blood sugar, supports neurotransmitter production, and keeps you satiated.
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Prioritize fiber, cruciferous veggies, and healthy fats: These support hormone production and detox pathways.
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Ditch seed oils, processed sugar, and alcohol: These increase inflammation, disrupt sleep, and worsen symptoms.
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Embrace strategic carbs: Root veggies, berries, and grains like quinoa can support mood and balance when timed correctly.
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Try intermittent fasting or time-restricted eating if it supports your body: Make sure it aligns with your energy levels. Fasting should leave you feeling clear, not depleted.
🧪 Fasting for Perimenopause: What the Research Says
Recent studies suggest intermittent fasting may support hormonal health by:
- Improving insulin sensitivity
- Supporting cellular repair and autophagy
- Reducing inflammation
- Potentially improving brain health and cognition during hormone shifts
It has been noted that intermittent fasting in women can improve metabolic health and weight regulation when personalized to their cycle and needs. However, fasting should be gentle and not prolonged or extreme, especially if adrenals or thyroid are already taxed.
Start small:
- 12:12 or 14:10 fast-to-eating ratio
- Don’t skip meals if it creates more stress
- Fasting should leave you feeling empowered, not depleted
🧘♀️ 2. Support Your Stress
Stress management isn’t fluffy—it’s fundamental. Chronic stress spikes cortisol, depletes progesterone, and worsens perimenopause symptoms.
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10 minutes of meditation or deep breathing daily
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Cold showers, grounding, journaling, or breathwork
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Adaptogens like ashwagandha or rhodiola can help buffer the impact
🏋️♀️ 3. Move Like You Mean It
Muscle is your metabolic gold. Movement improves insulin sensitivity, mood, bone density, lymphatic flow, and longevity—especially important during hormone fluctuations that increase the risk of osteoporosis, weight gain, and mood instability.
- Strength train 2–4x/week: Prioritize compound movements like squats, deadlifts, presses, and rows to build muscle and support metabolism. Strength training is especially powerful for women in midlife, not only for body composition but also for self-esteem and energy.
- Walk daily: Aim for at least 7,000–10,000 steps a day. Walking supports digestion, balances blood sugar, improves mental clarity, and supports lymphatic drainage. Post-meal walks in particular help with glucose regulation.
- Incorporate low-impact cardio: Think hiking, biking, swimming, or even dance—anything that gets your heart rate up without draining your adrenals.
- Add mobility, foam rolling, and sauna to reduce inflammation, improve recovery, and help your nervous system reset. Prioritize movement that feels good, sustainable, and empowering—not punishing.
🌿 4. Investigate Supportive Therapies
There is no magic pill—but supportive therapies can help your body thrive. And understanding what you’re using is key.
What Are Bio-Identical Hormones?
Bio-identical hormones are man-made hormones that are chemically identical to those your body naturally produces. They’re typically derived from plants and mimic estrogen, progesterone, or testosterone.
They can come as pills, creams, gels, patches, or pellets. The most common include:
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Bio-identical progesterone (e.g., Prometrium)
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Estradiol (bio-identical estrogen)
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Testosterone (for libido, energy, and muscle tone)
According to The North American Menopause Society (NAMS), while FDA-approved bio-identical hormones are safe and effective for many, compounded versions should be used with caution and under professional supervision. (NAMS Position Statement, 2022)
These therapies can be compounded specifically for you or prescribed in standardized forms.
› Peptides like BPC-157 for gut/joint healing, GHK-Cu for skin/collagen
› NAD+ for energy, brain health, and mitochondrial function
› GLP-1s (like semaglutide or liraglutide): These can help with weight regulation, insulin sensitivity, and inflammation. They can reduce cravings, help you feel fuller longer, and support weight loss, which often becomes more difficult during perimenopause.
** HOWEVER – GLP-1s do not address the root hormonal shifts happening in perimenopause. They won’t fix estrogen or progesterone deficiencies, won’t alleviate hot flashes, night sweats, vaginal dryness, or significantly impact mood swings caused by hormonal imbalance. Emotional symptoms like irritability, anxiety, or sadness linked to hormone drops may persist even if you’re losing weight or eating less. GLP-1s are a helpful tool, not a cure-all.
› HRT or bio-identical progesterone: If you’re a candidate, this can be a total game-changer. Hormone therapy works by restoring key hormones that decline during perimenopause—primarily estrogen and progesterone. For many women, this results in more stable moods, better sleep, less brain fog, improved libido, fewer hot flashes, and even enhanced bone and heart health.
Bio-identical hormones, which are chemically identical to those your body produces, tend to be better tolerated than synthetic versions. Progesterone, in particular, can have a calming effect on the nervous system and improve sleep quality when taken at night. The key is individualized care: the right formulation, dosage, and method of delivery (pill, patch, cream, pellet) based on your body’s needs and health history.
HRT isn’t without risks, but for many women, the benefits outweigh them when managed properly under a hormone-literate provider.**: If you’re a candidate, this can be a total game-changer
🧠 5. Upgrade Your Mindset
This isn’t the end—it’s your evolution.
- Journal about what you want this next chapter to feel like and stand for
- Unsubscribe from outdated narratives about aging and “decline”
- Surround yourself with women who are expanding, not shrinking
- Focus on what’s possible—not just what’s passing
You Are Not Meant to Suffer Silently
Perimenopause isn’t a life sentence—it’s a wake-up call. You are allowed to demand better care, deeper understanding, and optimal wellness. Aging is inevitable. Suffering is optional.
You deserve energy. You deserve answers. You deserve to feel like you again.
So let’s stop normalizing burnout and start normalizing lab work, peptides, hormone support, clean nutrition, self-advocacy, and redefining this chapter with intention.
With love and fire,
Coach Karo