5 Things My Most Successful Clients Do Differently in Perimenopause

Perimenopause changes how your body responds to food, exercise, stress, and even sleep. What used to work might not anymore, and that’s not because you’re doing something wrong. It’s because your hormones are shifting, and your strategy needs to shift too. If perimenopause weight gain, low energy, brain fog and mood swings have been frustrating you, then this blog is for you.

Here’s what I’ve seen work again and again with my clients. These five changes might seem simple, but they make a huge difference. No gimmicks. No extremes. Just smart, doable habits that support your body right now.

Here are the 5 things my most successful clients do differently during perimenopause. These aren't quick fixes or crash diets; they're small, sustainable shifts that work with your hormones, not against them.

5 Habits That Help With Perimenopause Weight Loss, Sleep, and Hormones

1. They Make Protein a Non-Negotiable

In perimenopause, getting enough protein isn’t optional; it’s essential. Your body needs it to maintain muscle (which helps keep your metabolism fired up), balance blood sugar, support your mood, and keep cravings in check.

What this looks like:

• 25–30g of protein per meal

• Easy snacks like Greek yogurt, hard-boiled eggs, or turkey roll-ups

• Prepping protein ahead of time so it's always on hand

This one shift alone can lead to more stable energy, fewer cravings, and better body composition, without feeling like you’re dieting.  If you need ideas to get started, check out my blog on High Protein Recipes for Perimenopause: Easy Meals to Boost Energy, Balance Hormones, and Feel Better.

2. They Walk Daily

I used to think sweating it out in a HIIT class was the answer for fat loss. But most of my clients see better results (and feel better) when they swap intense cardio for consistent movement.

Why this works:

• It lowers cortisol (your stress hormone)

• Supports your metabolism without burnout

• It’s easy to maintain daily

Add light strength training 2–3 times a week, and you’re golden. I also love using a 12lb weighted vest like this one during walks for an extra boost without stressing the body.

3. They Eat Earlier to Support Sleep and Blood Sugar

Late-night snacking or 9 PM dinners? Not helping. My clients feel a huge difference when they shift to earlier evening meals.

Why it matters:

• Better sleep (which supports hormone balance and weight loss)

• Steadier blood sugar

• Less nighttime bloating and wake-ups

Most aim to finish dinner by 7 PM and then build in a wind-down routine that helps them actually rest.

4. They Treat Stress Like a Hormone Issue (Because It Is)

Stress isn’t just a mindset issue in perimenopause—it has a real, physical impact on your hormones, sleep, digestion, and weight.

What helps:

• 5-minute breathing breaks or short meditations

• Nature walks, journaling, or even dancing in the kitchen

• Setting boundaries around screen time and saying "no" more often

Managing stress consistently changes everything—not overnight, but steadily. If you want to understand the deeper impact of stress on your body, check out my blog on How Stress is Impacting Your Health & Wellbeing.

5. They Let Go of Perfection and Focus on Progress

This is the one that gets me emotional. Because the women who succeed the most aren’t the ones who track every macro or never eat sugar. They’re the ones who ditch the all-or-nothing mindset.

They:

• Focus on how they feel (not just what the scale says)

• Celebrate tiny wins

• Allow themselves to be human

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That mindset shift opens the door to real, lasting change.

These Small Shifts Make a Big Impact

When clients begin applying even just one of these strategies, the results start to show not just on the scale, but in how they feel. More energy, better sleep, a steadier mood, and a greater sense of control. And it doesn’t take perfection. It takes consistency.

Start where you are. Maybe that’s adding more protein to your meals, swapping one HIIT session for a walk, or finally giving yourself permission to eat dinner earlier and call it a night. Pick one shift that feels doable and let it be enough, for now.

That’s the magic: tiny changes that build real momentum over time. That creates a healthy and happy life.

Ready to Make a Change?

You don’t need to do all the things at once. Try one of these simple steps:

• Add 25g of protein to breakfast

• Take a 20-minute walk

• Eat dinner by 7 PM

• Take a 5-minute breather between meetings

• Let go of one 'should' today and give yourself some grace

Then build from there. Consistency over perfection is the key.

Common Pitfalls to Watch Out For

Even with the best intentions, it’s easy to fall into habits that make perimenopause symptoms worse. These are the patterns I see most often, and they’re totally fixable once you know what to look for.

• Cutting calories too low leads to more fatigue and hormonal chaos

• Skipping meals, especially breakfast, which backfires later in the day

• Overtraining — too much cardio raises cortisol and stalls fat loss

• Trying to “push through” symptoms instead of listening to what your body is asking for

You don’t need to hustle harder. You need a smarter, hormone-aware strategy that honours what your body is going through now.

This is the work we do together in coaching—small changes that feel doable, realistic, and tailored to you. We look at your habits, your hormones, and your life and build a strategy that sticks. Not just for a few weeks, but for good.

If you're tired of trying harder and ready to try smarter, download the free Hormone Reset Guide, and check out my 1:1 Nourish to Thrive program.