Your 40s: Perimenopause & Why Women's Nutrition Advice is Failing You

Have you been eating healthy, working out like you always have, maybe even being MORE disciplined than before, but your body is just... not cooperating? Like, at all?

That's called perimenopause, and it changes everything about how your body handles food and exercise.

Funny enough, we have a million articles about pregnancy nutrition, postpartum eating, even menopause. But perimenopause? The phase that can last anywhere from FOUR TO TEN YEARS and affects every woman? Not really touched on or taught.

Meanwhile, there are over a billion women worldwide dealing with this right now, and most are confused, frustrated, and following advice that straight up doesn't work anymore.

What's Happening To My Body During Perimenopause?

Your metabolism during perimenopause drops by about 250-300 calories per day. Your body suddenly needs way less energy than it used to, even if you're doing the exact same stuff you've always done.

But wait, it gets better. (By better I mean more complicated, lol.) Your estrogen levels are all over the place, they're fluctuating like crazy before they eventually decline. Estrogen plays a huge role in where your body stores fat, how you build muscle, and how your cells respond to insulin. When estrogen drops, your body becomes more insulin resistant. In other words, the same foods that never bothered you before can now spike your blood sugar and trigger fat storage.

Oh AND you're losing muscle mass faster now too. After 30, we naturally lose about 3-5% of muscle per decade. But during perimenopause, that speeds up BIG time. Less muscle = slower metabolism, which = those extra pounds showing up faster and sticking around.

This is exactly why the whole 'eat less, exercise more' thing backfires so hard during perimenopause. We've been lied to basically.

The Weight Gain Pattern You're Seeing

60-80% of women gain weight during this stage do. We're talking an average of 3-5 pounds per year. Weight gain isn't a bad thing but it does matter WHERE it shows up.

You've probably noticed your midsection acting differently? Fat accumulating around your belly in a way it never did before? That's because declining estrogen shifts fat storage from your hips and thighs straight to your abdomen. And visceral fat (around your organs) isn't just annoying, it increases your risk for heart disease and diabetes.

Fun stuff hey?

Here's What You Need

There's no magic pill or a 30 day fix here. But there are specific things you can do that work WITH your changing hormones.

1. You need way more protein than you think. I'm talking significantly more. During perimenopause, your protein needs jump to about 0.5-0.7 grams per pound of body weight. For a 150 pound woman, that's about 80-110 grams of protein every single day.

Protein is literally your best friend right now, it helps you maintain muscle, keeps you full, stabilizes your blood sugar. Start your morning with at least 30+ grams of protein at breakfast. If you can do more than 30grams, AMAZING! It sounds intimidating, but I promise it'll help in the long run.

2. Stop cutting calories like it's your job. This one's hard because we've been brainwashed to think weight loss always means eating less. But when you're already dealing with a slower metabolism and losing muscle, restricting calories just tells your body to slow down even more. You end up exhausted, starving, and still not losing weight.

Instead, eat enough to actually fuel your body and support your muscles. Not those ridiculous 1200 calorie diets they keep pushing on women.

3. Get smart about carbs. I'm not saying go low carb or cut them out entirely. But because insulin resistance increases during perimenopause, being strategic about carbs makes a difference. Pair them with protein and fat to slow things down. Save bigger portions for after strength training when your muscles are ready to use them.

OH AND FIBER. Most women need at least 25 grams daily, but 30-35 is better. It helps with blood sugar, supports healthy estrogen metabolism, feeds your gut bacteria, and keeps you satisfied. Load up on vegetables, fruits, legumes, and whole grains.

4. Don't skip the healthy fats. Your hormones are made from fat. Your brain needs it. Your cells need it. During perimenopause, omega 3s are especially important for fighting inflammation and supporting brain function (because brain fog). Fatty fish, walnuts, flaxseeds, olive oil, avocados. Make them non negotiable.

The Nutrients You're Probably Low On

Beyond the basics there are specific vitamins and minerals that become super important during perimenopause, and most women aren't getting nearly enough.

• Vitamin D is critical for bone health, immune function, mood, all of it. As estrogen drops, your osteoporosis risk goes up, so vitamin D (plus calcium) isn't optional anymore. Most women need 1000-2000 IU daily, sometimes more.

• B vitamins (especially B6, B12, and folate) support energy and help metabolize estrogen. If you're tired all the time, this could be why.

• Magnesium helps with sleep, muscle relaxation, and insulin sensitivity, literally all the things that get worse during perimenopause.

• Phytoestrogens from foods like flaxseeds, soy, and legumes. These plant compounds can provide mild estrogen like effects that might help ease symptoms.

Exercise Pointers

If you're doing tons of cardio and wondering why you're still gaining weight, here's your answer: cardio doesn't preserve muscle. Believe it or not, too much cardio plus not enough food and protein can actually speed up muscle loss.

You need resistance training. Weights, resistance bands, bodyweight exercises.

You need to challenge your muscles at least 2-3 times per week. This is probably the most effective way to maintain and build muscle during perimenopause, which directly fights metabolic slowdown.

Where to Start Right Now

Don't try to change everything at once. Pick one or two things to focus on first:

• Bump up your protein, especially at breakfast.

• Add in two resistance training sessions per week if you're not already doing them.

• Make sure you're eating enough total calories to support your activity and metabolism.

• Prioritize getting 7-9 hours of sleep, because bad sleep makes insulin resistance and weight gain worse.

And maybe most importantly, stop following generic weight loss advice made for 25 year olds. Your body has different needs now. It's biology, it happens to every woman. Don't hate yourself.

Closing Words & Where to Go From Here

Perimenopause weight gain has nothing to do with willpower or discipline. You need to understand that your body is changing and to adjust accordingly from there. What you and your body need might look a little different than the next person. Which is why my custom plans look at all of your symptoms, habits, lifestyle, and we build from there. And no, I'm not going to make you a meal plan that tells you to shove down chicken and broccoli every other day. I take what you already have going on and suggest healthier alternatives, so you aren't completely miserable. If anything, you'll probably like the alternative better. (I've never had someone say they hate my cooking) ;)

You just need information and strategies that address what's happening in your body RIGHT NOW. Once you understand what's going on and start making changes that work with your hormones this whole phase becomes so much more manageable.

If you're interested in getting a more in depth guide that's personalized to your life, preferences, and busy schedule, or need a hand on where to begin, book a free consultation with me! Free of charge and I'll get you started in the right direction. Chat with you soon <3

Much Love,

Neesh