By Michelle White, The Inspired Wellness Coach, NTP
Inspired Wellness Podcast – Episode 18 Recap
If you’re a woman in your mid-30s to early 50s and have been wondering why you feel different lately—emotionally, physically, or hormonally—you’re not alone. The truth is, you might be entering (or already deep into) a transformative stage of life called perimenopause.
Perimenopause is not a single moment or milestone. It’s a journey that often spans up to a decade, filled with hormonal shifts that can affect your mood, energy, metabolism, and overall well-being. In this post, we’ll walk you through the four stages of perimenopause and menopause, what you might be experiencing at each stage, and what you can do to support your body with clarity, compassion, and real solutions.
Stage 1: Very Early Perimenopause (Mid-30s to Early 40s)
This is where the shift begins—even though many women are still having regular cycles. What’s happening under the surface? Ovulation becomes inconsistent, and your levels of progesterone begin to decline, while estrogen can remain steady or spike unexpectedly.
Symptoms may include:
- Rising anxiety or mood swings
- More intense PMS
- Sleep disturbances
- Shorter or heavier periods
- Breast tenderness or bloating
What you can do:
- Begin tracking your cycle and symptoms using a journal or app.
- Prioritize blood sugar balance: include protein and healthy fats in every meal.
- Reduce stress and over-exercising. Opt for restorative movement like walking, Pilates, or yoga.
- Focus on quality sleep. Magnesium glycinate or topical magnesium may help.
This is your body asking you to slow down and listen. Building a strong foundation now will support you through the stages to come.
Stage 2: Early Perimenopause (Ages 40–45)
Welcome to hormonal whiplash. At this stage, progesterone continues to fall while estrogen becomes erratic – spiking and crashing without warning. Ovulation is more inconsistent, and your cycles may become irregular.
Symptoms may intensify and include:
- Irregular cycles
- Night sweats or early hot flashes
- Mood swings, anxiety, and brain fog
- Weight changes and increased inflammation
What you can do:
- Support your liver (which helps clear excess estrogen): Eat cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower.
- Sip dandelion root tea or consider DIM supplements (with a practitioner’s guidance).
- Manage stress daily: Try breathwork, meditation, or quiet walks.
- Maintain blood sugar stability with consistent, nourishing meals.
This is a great time to get support. If your symptoms are interfering with your life, reach out to a functional practitioner or Nutritional Therapy Practitioner.
Stage 3: Late Perimenopause (Ages 45–50+)
This is often the most turbulent stage, where both estrogen and progesterone drop more significantly. Ovulation may occur rarely or not at all, and periods become infrequent or erratic.
Common symptoms:
- Intense hot flashes and night sweats
- Waking up frequently during the night
- Vaginal dryness or low libido
- Increased fatigue and irritability
- Brain fog and emotional sensitivity
What you can do:
- Incorporate phytoestrogens (like flaxseeds and legumes) to gently support hormone levels.
- Reduce inflammatory foods and prioritize anti-inflammatory nutrients.
- Gentle strength training and movement to support bone health and mood.
- Consider talking to a healthcare provider about bioidentical hormone therapy if symptoms are severe.
You’re not broken. You’re in transition. There are effective tools and support systems to help you through this.
Stage 4: Postmenopause (Average Age 51+)
Technically, menopause is just one day – the 12-month mark after your last period. Everything after that day is called postmenopause. Your ovaries have retired, and the adrenal glands pick up some of the hormonal slack.
At this stage, hormone levels are low and stable, but that doesn’t mean the journey is over.
You might still experience:
- Vaginal dryness or discomfort
- Mild hot flashes
- Slower metabolism and body composition changes
- Increased risk of bone loss, insulin resistance, and cardiovascular disease
What you can do:
- Make strength training and adequate protein intake a regular part of your lifestyle.
- Support bone density with calcium-rich foods, and supplement with D3 + K2.
- Minimize alcohol and processed sugar to reduce inflammation.
- Consider hormone therapy options if within 10 years of menopause (under professional guidance).
Postmenopause is not the end—it’s the beginning of your next empowered chapter.
Across All Stages: What Matters Most
There are a few universal truths that support your hormonal health at every stage:
- Eat real, nutrient-dense foods with plenty of protein, fiber, and healthy fats.
- Sleep is sacred – protect it like your life depends on it.
- Manage your stress – whether that’s through movement, meditation, or margin in your schedule.
- Track your symptoms so you stay in tune with your body’s evolving needs.
- Build your support system – you don’t have to go it alone. Talk to a practitioner, a trusted friend, or join a community of women going through the same thing.
Final Words
Perimenopause is a powerful, complex, and totally normal life transition. You’re not crazy, you’re not alone, and you’re certainly not failing. Your body is calling for a new level of care, attention, and nourishment.
By understanding the stage you’re in and giving yourself grace, you can move through this journey with more energy, more clarity, and more compassion.
If this resonated with you, be sure to check out our Inspired Wellness Podcast, Episode 18, where we talk in-depth about each phase and share even more practical tools.
Let this be your permission to listen to your body, honor your needs, and step into your power.
You deserve to feel good in your body.
Listen to the Full Episode
Catch this conversation and more on Episode 18 of 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.
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.
