By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 4 Recap

DISCLAIMER

This blog post is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any health-related decisions. By reading this post, you agree to take full responsibility for your health and well-being.

Let’s talk about something that’s common, frustrating, and often quietly Googled late at night: thinning hair during perimenopause. If you’ve noticed more hair in your brush, a widening part, or less volume than you’re used to, you’re not alone—and you’re not imagining it.

As hormone levels shift during perimenopause, one of the unexpected side effects for many women is changes in hair thickness and growth. The good news? Once you understand why it’s happening, you can take empowered, actionable steps to support your body (and your hair!).

The Hormone-Hair Connection

Two key hormones—estrogen and progesterone—play a major role in maintaining healthy, strong hair. Estrogen helps extend the growth phase of the hair cycle, so your hair stays fuller and thicker for longer. It also balances androgens (aka “male hormones”) that can otherwise shrink hair follicles and lead to shedding on the scalp… and unwanted growth on the chin or upper lip (ugh, thanks hormones).

Progesterone is equally important. It’s your body’s natural calming hormone, and it reduces inflammation and supports steady hair growth. When progesterone drops—and especially when it’s out of balance with estrogen (a state known as estrogen dominance)—hair health can take a hit.

Add in the lovely mix of increased cortisol (from stress, poor sleep, or both) and nutrient deficiencies, and it’s no wonder our hair starts to struggle.

What You Can Do: Nutrients, Stress & TLC

Now that you know what’s going on under the surface, let’s talk about how to support your hair through this transition.

1. Fuel Your Body with Hair-Loving Nutrients

If your body isn’t getting what it needs, your hair will be one of the first places to show it. Prioritize:

• Iron – Vital for oxygen delivery to hair follicles. Load up on red meat, spinach, lentils.
• Zinc – Supports cell division and hair repair. Found in pumpkin seeds, chickpeas, and oysters.
• B Vitamins – Especially B12 and biotin for strength and growth. Eat eggs, leafy greens, and whole grains.
• Omega-3s – For scalp health and inflammation reduction. Think salmon, walnuts, chia seeds.

Whole foods are ideal, but high-quality supplements can help fill in the gaps.

2. Lower Stress, Balance Cortisol

Stress isn’t just a mental game—it physically impacts your body and can push hair into the resting (aka shedding) phase. Try:

• Deep breathing or meditation
• Gentle yoga or walks
• Regular movement
• Consistent, quality sleep (aim for 7–9 hours)

Small, daily actions can help reset your stress response and support hormonal balance.

3. Be Gentle with Your Hair

Your hair care routine matters, too. Avoid harsh chemicals, tight hairstyles, and rough towel drying. Instead:

• Use clean, natural hair products
• Massage your scalp to boost circulation (a little scalp massage while watching TV totally counts!)
• Try craniosacral therapy or relaxing scalp massages to promote blood flow and reduce tension

4. Consider a Growth Serum or Targeted Products

Sometimes, a topical boost can help too. Look for gentle serums that support scalp health and follicle stimulation. We love the 5 Crimes Hair Growth Serum (and yes, we chat more about that in the episode!).  Use code “Inspired” at FiveCrimes.com for a special listener discount.. because I have friends in the right places (thanks, Tab!!)

You’re Not Alone—And You’re Not Helpless

Thinning hair in perimenopause isn’t just “part of aging” that you must accept. With the right support—nutritional, hormonal, and lifestyle—you can nourish your hair from the inside out.

If you’re ready for a personalized approach to your health, I’d love to work with you 1:1. Schedule your free 20-minute discovery call at theinspiredwellnesscoach.com, or reach out anytime via Instagram or Facebook @TheInspiredWellnessCoach. You can also email me directly at michelle@theinspiredwellnesscoach.com.

Let’s get you back to feeling amazing in your body—starting at the roots. 💛

With love and inspired wellness,
Michelle White
Nutritional Therapy Practitioner | The Inspired Wellness Coach

Listen to the Full Episode

Catch this conversation and more on Episode 4 of the Inspired Wellness Podcast on your favorite podcast platform!

Listen to the full episode here on Apple or here on Spotify

 

Want more frequent tips and knowledge?  Follow me on Instagram and Facebook @theinspiredwellnesscoach

 

Want to submit a question? Email me

And check out my Services page to learn more about my nutritional therapy services for women in perimenopause and beyond.