The Truth About Hormones in Midlife and What Your Body Really Needs During Perimenopause and Beyond.

 

Why Trying to ‘Fix’ Your Hormones Might Be Making Things Worse

You’ve probably heard the phrase “balance your hormones” more times than you can count. It’s everywhere—from social media to supplement ads to health blogs promising quick fixes for your hot flushes, fatigue and stubborn weight gain.

But here’s the truth: chasing perfect hormone balance during perimenopause might be doing more harm than good.

In fact, trying to “balance” your hormones in this phase of life is like trying to hold still on a moving train. Hormones are meant to fluctuate in midlife, it’s a normal, biological transition, not a malfunction. So if you’ve been feeling like your body is broken, I want to start by saying: it’s not. You’re not failing. You’re adapting.

In this post, we’re going to explore:

• Why the idea of hormone balance can be misleading (and sometimes unhelpful)
• What’s really happening to your hormones in perimenopause
• What to focus on instead, so you can feel better, function better, and move forward with confidence

This isn’t about fear, restriction, or fixing what isn’t broken. It’s about understanding the transition and learning how to support your body in ways that feel realistic and empowering.

Let’s begin by unpacking the phrase we hear all too often: “hormone balance.”

 

 

What’s Actually Happening and How to Support It

 

What Does “Hormone Balance” Even Mean?

Let’s be honest – “hormone balance” sounds great. It gives the impression that there’s a perfect hormonal sweet spot we can reach and stay in with the right diet, supplement, or lifestyle tweak.

But in reality, there’s no such thing as a static “balance” when it comes to hormones, especially during perimenopause.

Hormones are dynamic messengers that shift throughout the day, the month and across different life stages. They respond to stress, sleep, nutrition, movement and even the environment. What’s considered “normal” isn’t a flat line, it’s a moving target.

The Wellness Industry’s Buzzword

In many wellness spaces, “balancing your hormones” is used to sell everything from detox teas to hormone-reset programs. It’s a catchy phrase, but it lacks scientific clarity. There’s no single test that tells you if your hormones are “balanced.” And no universal protocol that “balances” them for everyone.

What’s more, hormonal patterns vary not just between women, but within the same woman at different ages and times of the month. That variability is normal, not a sign that something is wrong.

Let’s Look at the Key Players

Here’s a quick overview of some of the hormones commonly involved in perimenopause and why they’re supposed to shift:

• Oestrogen: This hormone begins to fluctuate in perimenopause, sometimes it’s too high, sometimes too low. That’s part of the process. Eventually, it declines as ovarian function slows down.
• Progesterone: Often the first to decline, due to fewer ovulatory cycles. This can lead to oestrogen dominance symptoms, not because oestrogen is too high, but because progesterone is too low.
• FSH (Follicle Stimulating Hormone): Levels rise as your ovaries become less responsive. High FSH is a hallmark of menopause, and again, not a sign of dysfunction, but a normal shift.
• Insulin and Cortisol: Not sex hormones, but they significantly impact symptoms like fatigue, cravings and weight gain, especially when stress or blood sugar is poorly managed.

So when we talk about “hormone balance,” what are we really talking about?

For most women in perimenopause, what they’re actually looking for is:

• Relief from disruptive symptoms
• A sense of stability in mood and energy
• Better sleep, digestion and overall wellbeing
• And a plan that works with their body – not against it

Trying to flatten your hormone fluctuations or keep them “balanced” like a teenager’s cycle often leads to frustration. Instead, let’s talk about what’s actually helpful: building hormone resilience and supporting adaptation.

 

Why Balance Isn’t the Right Goal in Perimenopause

Perimenopause isn’t a time of hormonal stability, it’s a time of transition. Trying to achieve perfect hormone “balance” during this stage is like trying to control the weather. It’s not only unrealistic, it can actually make you feel worse about your body when things don’t go to plan.

Let’s break it down.

Hormones Are Meant to Fluctuate

In your reproductive years, oestrogen and progesterone follow a mostly predictable monthly pattern. But during perimenopause, ovulation becomes inconsistent and so do these hormones. You might have a month where oestrogen surges and causes intense PMS-like symptoms, followed by a month where it plummets, leading to low mood and night sweats.

This is not a sign your body is failing, it’s your body transitioning.

Trying to “fix” these natural fluctuations with restrictive diets, hormone detoxes, or supplements promising balance can set you up for false expectations and unnecessary stress.

The Problem With the “Fix It” Mindset

When we treat perimenopause like a problem to be solved, it can lead to:

• Constant second-guessing of your symptoms and food choices
• Jumping from one diet or supplement to the next in search of a magic solution
• Feeling like your body is broken or out of control

But perimenopause isn’t a malfunction. It’s a normal, biological process. Your hormones are shifting because that’s exactly what they’re supposed to do.

And the more we try to fight these changes or force them into balance, the more likely we are to ignore what our bodies are actually asking for: support.

Fluctuation ≠ Failure

It’s worth repeating: hormonal fluctuations in midlife are not a failure of your body, they’re a feature of this life stage.

Instead of aiming for a mythical state of balance, the real goal is to support your body through the transition. This means giving it the tools it needs to adapt: nutritionally, emotionally, and physically.

That shift in perspective alone can bring a sense of relief and empowerment to so many women.

So, if balance isn’t the goal… what is?

Let’s move on to what actually makes a difference.

 

What to Focus on Instead

If “hormone balance” isn’t the goal, what should you focus on?

The answer: supporting your body’s ability to adapt.

Your body is smart. It’s always trying to keep you safe and functional, even when your hormones are in flux. Rather than chasing control or perfection, it’s far more empowering—and effective—to focus on the areas that help your body cope with the changes, reduce symptom severity and build resilience.

Here’s what that looks like in practice:

✅ 1. Stabilise Blood Sugar First

One of the most powerful ways to support hormonal adaptation is to manage blood sugar. Blood sugar spikes and crashes can amplify hot flushes, mood swings, fatigue, and sugar cravings—all things that feel worse during perimenopause.

• Focus on balanced meals with protein, fibre and healthy fats
• Avoid skipping meals, especially breakfast
• Be cautious with caffeine and alcohol on an empty stomach

✅ 2. Prioritise Restorative Nutrition (Not Restriction)

Now is not the time to go on extreme diets. In fact, undereating or cutting out entire food groups (like carbs or fats) can make symptoms worse and affect your mood, metabolism and muscle mass.

Instead:

• Nourish your body with consistent meals
• Focus on nutrient-dense whole foods
• Get enough protein to support muscle and hormone function
• Include a variety of colourful plant foods for fibre and antioxidants

✅ 3. Build Muscle & Strength

Muscle is your metabolic engine and midlife is when we naturally start to lose it. The result? Slower metabolism, reduced insulin sensitivity and increased risk of injury.

Supporting hormonal health isn’t just about what you eat, it’s also about moving your body in ways that build resilience.

Strength training (even 2x per week), walking and Pilates-style movement are excellent for:

• Improving blood sugar control
• Supporting bone density
• Enhancing mood and sleep

✅ 4. Reduce Inflammation & Stress

Perimenopause can feel physically and emotionally overwhelming. Chronic stress elevates cortisol, which can interfere with sleep, worsen anxiety and contribute to belly fat.

This doesn’t mean you need to meditate for an hour every day. It’s about finding small ways to regulate your nervous system:

• Get outside daily (sunlight helps your sleep cycle)
• Take screen-free breaks
• Practice slow, deep breathing (even for 1 minute)
• Eat in a calm environment to support digestion

✅ 5. Focus on Progress, Not Perfection

You don’t need to overhaul your life overnight.

In fact, small, sustainable changes have the biggest impact over time. The goal isn’t to become a new person—it’s to support the person you already are as you move through this transition with more energy, strength and ease.

You don’t need to chase balance. You need a plan that helps your body adapt and thrive.

In the next section, we’ll zoom in on nutrition strategies that work with your body, not against it.

 

How to Support Hormone Adaptation Through Nutrition

Nutrition is one of the most powerful tools you have to support your body through the hormonal ups and downs of perimenopause. But this isn’t about cutting carbs, going keto, or chasing the latest TikTok trend.

Instead, it’s about creating consistent, nourishing habits that help your body adapt, rather than trying to “fix” it.

Here are the core nutrition strategies I use with my clients to reduce symptoms, improve energy and build long-term health during perimenopause and beyond.

✅ 1. Prioritise Protein at Every Meal

As oestrogen declines, so does your body’s ability to preserve lean muscle and bone mass. That’s why protein becomes even more important in midlife.

• Aim for 30g of protein at each main meal
• Include high-quality sources like eggs, tofu, chicken, legumes, fish, dairy, or lean red meat
• Use protein-rich snacks like boiled eggs, roasted chickpeas, or a protein smoothie

✅ 2. Embrace Fibre-Rich Plant Foods

Fibre is essential not just for digestion but for hormone regulation.

Oestrogen is processed by the liver and excreted through the gut, so if your fibre intake is low, old oestrogen can recirculate, potentially worsening symptoms like breast tenderness, bloating or mood swings.

• Aim for 25–30g of fibre daily
• Focus on a wide variety: vegetables, legumes, whole grains, nuts, seeds and fruit
• Try the “30 plants a week” challenge to boost variety and gut health

✅ 3. Include Healthy Fats (Yes, You Need Them!)

Fats are not the enemy, in fact, you need them to produce hormones, absorb fat-soluble vitamins and reduce inflammation.

• Include avocados, extra virgin olive oil, flaxseeds, walnuts, chia seeds and oily fish
• Avoid trans fats and highly processed oils where possible
• Don’t fear fat, just choose the right types

✅ 4. Eat to Support Blood Sugar Stability

Hormonal fluctuations can make you more sensitive to blood sugar swings, which can worsen fatigue, irritability, anxiety and cravings.

• Combine protein + fibre + fat at each meal and snack
• Avoid skipping meals, especially breakfast
• Use smart swaps: e.g., swap white bread for grainy sourdough, or juice for whole fruit
• Add a protein or fat to carbs (e.g., hummus with crackers, nut butter on toast)

✅ 5. Micronutrients That Matter

Certain nutrients play a key role in how you feel day to day. These are some I pay close attention to with clients:

Nutrient	Why It Matters	Food Sources
Magnesium	Supports sleep, stress, and muscle relaxation	Pumpkin seeds, leafy greens, almonds
Calcium	Essential for bone health post-oestrogen	Dairy, tofu, sardines, sesame seeds
B Vitamins	Energy production and mood support	Whole grains, legumes, eggs
Omega-3s	Anti-inflammatory, supports brain and heart	Salmon, flaxseed, walnuts

🔗 [Link to resource: Jean Hailes – Key nutrients for women over 40]

✅ 6. Ditch the Diet Mentality

This might be the most important point.

Strict diets, calorie counting, or “reset” programs often backfire in perimenopause. They increase stress, disrupt metabolism and create guilt around food.

Instead, I recommend:

• Consistent meals over the day
• Tuning in to hunger and fullness cues
• Choosing foods that nourish AND satisfy

You deserve to feel good without obsessing over every bite.

 

Lifestyle Shifts That Actually Help

Nutrition lays the foundation, but lifestyle habits are the glue that holds it all together.

In perimenopause, your body is more sensitive to things like stress, sleep quality and physical activity. You don’t need a perfect morning routine or a complete lifestyle overhaul. What you need are small, sustainable shifts that support your body’s ability to cope, recover and reset.

Here are the lifestyle strategies I most often recommend to my clients:

✅ 1. Protect Your Sleep Like It’s Medicine

Sleep disturbances are one of the most common complaints I hear from women in midlife. Whether it’s trouble falling asleep, staying asleep, or waking too early, it’s exhausting.

• Keep a consistent sleep schedule (yes, even on weekends)
• Reduce caffeine after mid-morning (especially if you skip breakfast)
• Wind down with a calming routine – dim lights, screen-free time, a warm shower
• Avoid heavy meals, wine, or high-sugar snacks close to bedtime

✅ 2. Manage Stress with Gentle Regulation (Not Guilt)

Midlife women are often carrying the invisible load: work, family, ageing parents, hormonal chaos and the pressure to hold it all together.

But chronic stress raises cortisol, which disrupts sleep, appetite, memory and mood. It can also make hot flushes and anxiety worse.

• Start with just 2-5 minutes a day of slow, deep breathing
• Take short movement breaks outdoors (bonus: sunlight supports circadian rhythms)
• Say “no” more often. Protecting your energy is self-care, not selfish.

✅ 3. Move in a Way That Builds Strength and Stamina

As oestrogen declines, so does muscle mass and bone density. Strength training isn’t just for athletes, it’s essential for women in midlife.

• 2 sessions of resistance training per week is a great start
• Add in walking, Pilates, yoga, or dancing – whatever you enjoy
• Include incidental movement: take the stairs, stand while working, stretch between meetings

Tip: Don’t overdo intense exercise if you’re exhausted—it can elevate cortisol further. Focus on restorative movement that energises you.

✅ 4. Rethink Alcohol and Caffeine

These two things tend to sneak in more often when you’re tired, wired, or just trying to get through the day, but they can make symptoms worse.

Alcohol can:

• Disrupt sleep
• Trigger hot flushes
• Impair liver function, which is key for hormone metabolism

Caffeine, especially without food, can:

• Spike cortisol
• Suppress appetite (leading to skipped meals)
• Worsen anxiety or jittery feelings

• Try delaying your morning coffee until after breakfas
• Aim for alcohol-free nights during the week
• Swap to herbal teas or decaf alternatives after 2pm

✅ 5. Create Consistency, Not Perfection

Lifestyle changes only work if they fit your real life. That means:

• Planning meals around your routine (not the other way around)
• Creating flexible structure, not rigid rules
• Letting go of all-or-nothing thinking

The best results come from small actions done consistently, not big changes you can’t maintain.

 

The Bottom Line: Embrace the Transition, Don’t Fight It

 

Perimenopause isn’t something to fix. It’s not a battle to win or a problem to solve. It’s a transition your body is designed to move through, even if it doesn’t always feel easy.

The idea of “hormone balance” might sound appealing, but it oversimplifies a complex process. And when women are led to believe that their fluctuating hormones mean something is wrong, they often end up feeling confused, frustrated, or even defeated.

But here’s the truth I want you to walk away with:

Your body is not broken. It’s shifting. Adapting. Asking for support, not perfection.

When you focus on nourishment instead of restriction, on building strength instead of shrinking and on consistency instead of control, everything starts to feel a little easier. A little more possible. A little more like you again.

This isn’t about balancing hormones, it’s about building resilience, reclaiming your energy and honouring this new stage of life with the respect it deserves.

So no, you don’t need to chase balance.
You just need the right kind of support.
And that’s what I’m here to help you with.

 

Next Steps: Get the Support You Deserve

You don’t need to go through this alone, or piece it together from social media posts and Google searches.

If you found this blog post helpful and want to take the next step toward feeling more in control of your health during perimenopause, here’s what to do next:

💌 1. Download My Free Guide

Grab my free resource:
“10 Simple Steps to Ease Menopause Symptoms—No Dieting Required”
It’s packed with practical, realistic tips to help you feel better fast, without overhauling your entire life.

➡️ Click here to receive your copy
(Get it delivered straight to your inbox – no fluff, just evidence-based support.)

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👩‍⚕️ 2. Ready for Personalised Help?

If you’re tired of trying to figure it all out on your own and want a clear, tailored plan, I offer 1:1 online nutrition consultations for women navigating perimenopause.

We’ll focus on:

• What’s really driving your symptoms
• How to eat and live in a way that supports your changing body
• A practical plan that fits your life, not someone else’s

➡️ Book your initial consult now
(Let’s work together to make this next chapter feel better, stronger, and more confident.)

Want a special discounted support package? I have created a 3-session midlife nutrition support package to help women like you get clarity, make smart, gentle changes and finally feel like your efforts are paying off. This is a discounted package consisting of 1x initial session and 2x review sessions and offers a significant saving (save $73).

➡️ Book and pay securely for your support package here