As a Holistic Clinical Nutritionist, I’ve worked with many women who say the same thing:
“I’m so tired all the time — even when I sleep 7-8 hours a night!”
If this sounds familiar, you’re not alone. The energy dips that come with perimenopause are real — and frustrating. They’re not just about “being busy” or “getting older.”
They’re deeply linked to the hormonal and metabolic shifts happening in your body.
Here are five supportive (and realistic) ways to start feeling more energised — no 4am workouts or sugar detoxes required.
- Stabilise Blood Sugar with Balanced Meals
Blood sugar swings are one of the biggest hidden energy drainers in perimenopause — and they’re often mistaken for anxiety, fatigue, or hunger.
Why it matters:
As oestrogen fluctuates, insulin sensitivity can decline — meaning your body doesn’t regulate sugar as efficiently. This can cause your energy to spike, crash, and leave you reaching for another coffee or snack.
Tip to implement:
🥗 Aim for meals with protein, fibre, and healthy fats to reduce those spikes and crashes. My Balanced Meal Planner for Perimenopause can help you get started — it’s free and available to the right of this post.
- Support Your Adrenals (Without Over-Caffeinating)
Your adrenal glands produce cortisol — a hormone that helps regulate your energy and stress response. In perimenopause, these glands take on more of the hormonal load as your ovaries slow down.
Why it matters:
Over-relying on caffeine to ‘push through’ can leave your adrenals depleted and disrupt your natural energy rhythms even more.
Tip to implement:
☕ Start your day with hydration + minerals before caffeine. A pinch of good quality salt and a squeeze of lemon in water is a great adrenal tonic — and helps set you up for more stable energy.
- Move Your Body… But Don’t Overdo It
Yes, exercise supports energy. But over-exercising — especially when you’re already exhausted — can backfire.
Why it matters:
Intense or prolonged exercise can raise cortisol and drain your reserves. If you’re already wired but tired, it might be doing more harm than good.
Tip to implement:
🚶♀️ Try gentle movement like walking, Pilates, or short resistance workouts 3x/week. The right kind of movement restores energy — not robs it. You can build up over time but going from 0-100 can lead you back to zero.
- Replenish Key Nutrients
Midlife fatigue is often a nutrient issue in disguise — especially if your digestion isn’t optimal or your diet’s been restricted.
Why it matters:
Common deficiencies in B vitamins, magnesium, iron, or thyroid-supportive nutrients (like iodine and selenium) can directly impact how energised you feel.
Tip to implement:
🥚 Focus on nutrient-dense whole foods like eggs, leafy greens, nuts, seeds, and animal protein. If fatigue persists, consider personalised testing or assessment from a pro like myself to identify gaps.
- Stop Guessing and Start Testing
If your energy is low despite doing “all the right things,” it may be time to dig deeper.
Why it matters:
Hidden dysfunctions like low thyroid function, cortisol imbalance, poor detoxification, or gut issues can quietly sabotage your energy — and as I have shown repeatedly, won’t be picked up in basic blood work.
Tip to implement:
🧬 My Root Cause Reset program is designed to help uncover and address these exact issues — so you can stop snowballing and finally feel like yourself again.
You don’t need to hustle harder — you need the right support.
Boosting your energy in perimenopause isn’t about forcing yourself to do more.
It’s about understanding where your body needs replenishing and giving it what it actually needs to thrive.
🌟 Coming Soon: The Root Cause Reset (Beta Round)
If you’re tired of piecing it all together on your own…
My most comprehensive and supportive program is coming soon.
✨ The Root Cause Reset is a 3-month personalised journey designed to uncover what’s really driving your symptoms — and give you a clear, achievable path forward.
✔️ One-on-one support
✔️ A full personalised nutritional assessment, treatment plan & meal plan
✔️ Weekly lessons and tasks to help you make the changes needed to reach your goals
✔️ Group coaching and a private community
✔️ Personalised tools to address thyroid health, blood sugar, gut function, and more.
You’ll have access to everything a 1-1 client would — like practitioner-only supplements and functional testing, all tailored to you.
💡 Afterpay will be available — so you can join with just 25% upfront (and the beta round is 50% off the full price — with only a few spaces available).
I’ll be sharing more soon, but if you’re feeling curious now, just hit reply and I’ll give you a bit more detail early — or register your interest to be the first to know when spaces open 💚
