Perimenopause Nutrition, Stress & Sleep: 3 Takeaways to Feel Like You Again

Feb 10
3 min read

Perimenopause has a way of waking women up—sometimes gently, sometimes all at once.

You may notice your body responding differently to food. Sleep becomes elusive. Stress hits harder. Weight shifts in ways that feel unfamiliar. And yet, when you ask for help, you’re often told everything looks “normal.”

In a recent episode of the Midlife Revival Podcast, I sat down with certified health coach Dana Lawson to talk about what’s actually happening in perimenopause—and how nutrition, stress regulation, and sleep play a central role in this transition.

This conversation reflects what I see every day in practice: women who aren’t broken, but who are navigating a hormonal shift without a roadmap.

What Is Perimenopause (and Why Symptoms Start Earlier Than You Think)

Perimenopause is the transition leading up to menopause and can begin 10 years before your final period—sometimes as early as your late 30s.

During this time, estrogen doesn’t decline in a straight line. It fluctuates. And those fluctuations affect:

Blood sugar regulation
Cortisol (your stress hormone)
Sleep quality
Appetite and metabolism
Mood, focus, and emotional resilience

For many women—especially Black women—perimenopause starts earlier, lasts longer, and feels more intense. Yet it often goes unnamed.

Why Perimenopause Affects Weight, Energy, and Blood Sugar

As estrogen begins to step back, your metabolic system becomes more sensitive.

This can show up as:

Midsection weight gain despite “doing everything right”
Feeling hungrier or less satisfied after meals
Energy crashes, especially after carbs or poor sleep
Increased cravings when stressed or overtired

This is where perimenopause nutrition becomes essential—not as restriction, but as support.

✨ Top 3 Takeaways for Perimenopause Nutrition, Stress & Sleep

1. Your body needs a new approach to nutrition in perimenopause

What worked in your 30s may not work now—and that’s not a failure.

As estrogen fluctuates:

Insulin resistance increases
Cortisol has a stronger effect
Protein needs often rise
Variety becomes more important than restriction

Dana encourages women to expand their palate, not shrink it—diversifying protein sources, eating the rainbow, and paying attention to how food feels in the body.

Perimenopause nutrition isn’t about eating less.

It’s about eating smarter—for this version of your body.

2. Reconnecting with your body improves metabolism and reduces burnout

Many women move through meals on autopilot—eating quickly, multitasking, overriding hunger and fullness cues.

One simple but powerful shift Dana teaches is intentional eating:

Eating seated
Using a plate
Slowing down
Removing distractions

This helps regulate:

Satiety hormones
Digestion
Blood sugar
Nervous system stress

When the body feels safe, it functions better.

3. Stress regulation is foundational—not optional

Chronic stress worsens perimenopause symptoms, disrupts sleep, and drives cravings.

One of Dana’s most effective tools is stress anchors—grounding practices tied to the five senses:

A calming scent
A soothing texture
A familiar sound
A visual cue that signals safety

Stress anchors gently move the body from fight-or-flight into rest-and-digest—where hormones, metabolism, and sleep can stabilize.

This is not indulgence.

This is physiology.

What I See in Practice

I don’t see women failing in midlife.

I see women trying to function in changing bodies without guidance—and blaming themselves when the old rules stop working.

Perimenopause is not a breakdown.

It’s a biological transition that requires new tools, better information, and compassionate care.

One Gentle Experiment to Try This Week

Choose one meal this week to:

Eat seated
Use a plate
Avoid screens
Take at least 15–20 minutes

Notice how your body responds—physically and emotionally.

No judgment. Just awareness.

Perimenopause FAQ

Can perimenopause start in your late 30s?

Yes. Many women begin experiencing symptoms 8–10 years before menopause.

Why am I gaining weight during perimenopause?

Hormonal shifts affect insulin sensitivity, cortisol, and fat distribution—especially around the midsection.

Do normal labs rule out perimenopause?

No. Hormones fluctuate daily in perimenopause, and labs often don’t tell the full story.

What foods help with perimenopause symptoms?

Balanced meals with adequate protein, fiber, and healthy fats can support blood sugar and energy.

Why does poor sleep worsen cravings?

Sleep deprivation disrupts hunger hormones and increases insulin resistance.

A Final Word

Perimenopause is an invitation to return home to your body—not to fight it.

At Revival Women’s Health, this is the kind of care we offer: unrushed, evidence-informed, and centered on your lived experience.

You don’t need fixing.

You need support that understands this season.