My Morning Routine as a Perimenopause Nutritionist

My morning routine is a non-negotiable. Not because I have an elaborate routine, but because the first 30 minutes of my day have a direct impact on my blood sugar, cortisol and energy for everything that follows, especially in perimenopause.

My morning routine not only keeps me centred but also reflects the tips I recommend to clients navigating perimenopause. From hydration to skincare to nourishing my body, every step is intentional. Here’s a glimpse into what my typical morning looks like—along with the products and habits that make all the difference.

The Early Wake-Up and Me Time

I start my day at 6 a.m. when the house is still silent. This moment of calm before the hustle is often my favourite part of the day. Whether it’s watching the sunrise or just soaking in the stillness, mornings remind me of the power of a fresh start.

I spend the first few minutes caring for Daisy my almost 4-year-old Havanese. Then, it’s my turn. From coffee to skincare to hydration, these rituals are non-negotiable for maintaining my health and energy throughout the day.

1. Rehydrate With Electrolytes 

After a full night without water, rehydration is my number one priority. I kickstart my energy by drinking a tall glass of water infused with electrolytes. My go-to is Organkia Electrolytes + Enhanced Collagen.

Staying hydrated is especially essential during perimenopause, as hormone fluctuations can lead to increased dehydration. Starting my day with electrolytes supports better energy, mental clarity, and overall balance throughout the day.

2. Support Hormone Health with Protein  

Fueling my body is just as important as hydrating it. I love making a quick and nutrient-dense smoothie using ATP Lab -ATP Supreme Beef Protein Powder Grass Fed. It provides 24g of beef protein. It’s rich in nutrients that help support hormone health and metabolism, which are key during perimenopause.

My go-to recipe includes:

• 1 scoop of vanilla protein powder

• 1 cup of almond milk

• A handful of spinach

• ½ a banana

  
  

It’s quick to make, helps stabilize blood sugar, and leaves me feeling energized.

Protein at breakfast is one of the most impactful changes you can make in perimenopause. Here's exactly how much you need and why it matters after 40.

3. Prioritize Skincare

Perimenopause often comes with skin changes, so I’ve built a skincare routine with hydrating and protective steps.

Here’s my routine:

• Cleanse with a gentle hydrating cleanser to refresh my skin from overnight buildup. I love the Acure Brightening Cleansing Gel

• Apply a light moisturizer. I love CeraVe Ultra-Light Moisturizing Gel, Lightweight Face Moisturizer with Ceramides, Niacinamide, Hyaluronic Acid

• Finish with a lightweight concealer to brighten under my eyes and even out my skin tone when needed. It is my no makeup, makeup routine. I love the Glossier Stretch Fluid Foundation from Sephora.

This nourishing skincare routine not only feels amazing, but it takes me less than 10 minutes to complete 😀

4. A Dose of Morning Sunshine  

After finishing my skincare, I spend 10 minutes sitting near a light therapy lamp to mimic morning sunlight. UV lights, like the Verilux HappyLight, help regulate my circadian rhythm and naturally boost my serotonin levels. It’s also known for reducing stress and supporting moods, which can be particularly helpful as hormone shifts sometimes bring emotional highs and lows.

5. Coffee Time

I'm a huge coffee lover and would never forgo my morning cup. But I always add either collagen or an MCT coffee creamer. The Sproos MCT Collagen Creamer is the one use.

That's the full routine. Nothing extreme, nothing that takes more than 30 minutes. Just a few consistent habits that stabilize blood sugar, support cortisol and set the hormonal tone for the rest of the day.

If you want to understand more about why what you eat in the morning matters so much for perimenopause weight loss and hormones, start here.

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