What perimenopause is
Perimenopause typically begins in the late 30s or 40s and can last anywhere from a few years to a decade. Hormone levels fluctuate, not just decline, which is part of why symptoms feel so unpredictable.
Why weight loss feels harder now
Estrogen and progesterone swings affect appetite, cravings, sleep quality, and where the body stores fat. The same calorie-and-cardio approach that worked a decade ago often stops producing results.
Many women describe doing more and getting less — which is exhausting and discouraging.
What to track besides the scale
Waist measurements, how clothes fit, energy through the day, sleep quality, and strength in the gym all tell a fuller story than weight alone.
Body composition scans show muscle vs. fat changes the scale can't see.
A plan that fits perimenopause
Prioritize protein, lift weights, manage stress, and protect sleep. Layer in coaching for accountability and, when appropriate, medical support like GLP-1 medications to quiet appetite while you build the habits.
The goal is a plan you can actually live with for the next several years, not the next six weeks.
Working with a team
Perimenopause is a great time to bring in clinicians and coaches who understand how this stage works. A second set of eyes on your labs, your habits, and your goals usually saves a lot of trial and error.