One tiny change that made perimenopause and weight loss easier for me

03/15/25 • 19 min

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Why your morning coffee is making perimenopause harder

What if your morning coffee routine - the thing you rely on to wake up and get through the day - is actually working against you?

It might be the reason you’re crashing by mid-afternoon, craving sugar, and feeling like you can’t get through the afternoon without more caffeine.

Here’s what we cover in this episode:

Why coffee first thing in the morning makes perimenopause symptoms worse - and how it affects your energy, cravings, and hormones
The surprising way coffee messes with blood sugar and nutrient absorption - and why this matters if you’re struggling with fatigue, mood swings, or brain fog
The simple change to your coffee habit that helps stabilise your energy, reduce cravings, and support hormone balance

Sneak Peek:

“If you can’t function without coffee, we need to look at what’s really going on.”

Your morning routine matters more than you think - and this tiny tweak could make a huge difference in how you feel.

🎧 Hit play now to learn why coffee timing is everything, and what to do instead.

Links & Resources Mentioned in the Episode:

Ep 9: Intermittent fasting
Ep 59: Eat your way through perimenopause

Send us a question for the FAQs segment or your feedback, we’d love to hear from you.

Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au

The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for.
For more, follow on Instagram at @theperimenopausenaturopath.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

Why your morning coffee is making perimenopause harder

What if your morning coffee routine - the thing you rely on to wake up and get through the day - is actually working against you?

It might be the reason you’re crashing by mid-afternoon, craving sugar, and feeling like you can’t get through the afternoon without more caffeine.

Here’s what we cover in this episode:

Why coffee first thing in the morning makes perimenopause symptoms worse - and how it affects your energy, cravings, and hormones
The surprising way coffee messes with blood sugar and nutrient absorption - and why this matters if you’re struggling with fatigue, mood swings, or brain fog
The simple change to your coffee habit that helps stabilise your energy, reduce cravings, and support hormone balance

Sneak Peek:

“If you can’t function without coffee, we need to look at what’s really going on.”

Your morning routine matters more than you think - and this tiny tweak could make a huge difference in how you feel.

🎧 Hit play now to learn why coffee timing is everything, and what to do instead.

Links & Resources Mentioned in the Episode:

Ep 9: Intermittent fasting
Ep 59: Eat your way through perimenopause

Send us a question for the FAQs segment or your feedback, we’d love to hear from you.

Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au

The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for.
For more, follow on Instagram at @theperimenopausenaturopath.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

Previous Episode

Perimenopause & puberty: simple ways to support you and your daughter’s hormones.

Two hormone-ravaged brains under one roof? No one warned us about this!

Perimenopause is hard enough on its own - now level it up by adding in a teenage daughter going through puberty, and suddenly, your house feels like a hormonal war zone. Mood swings, tears, interrupted sleep, emotional outbursts over things that make no sense... sound familiar?

The good news? The same things that support your perimenopausal hormones can also support hers. And in this episode, I’m breaking down exactly how to make that happen.

Key Takeaways:

How to reduce the chaos in your house by supporting both your hormones and your daughter’s, without crazy diets, strict rules, or meal-time battles.
The #1 food mistake that makes perimenopausal symptoms (and puberty mood swings) worse, and what to do instead to keep blood sugar and hormones stable.
The truth about the “vegan trap” in puberty and perimenopause - why iron and calcium matter more than you think, and how to make sure you’re both getting enough.

Sneak Peek:

“Two hormone-ravaged brains in the one house, but only one of you gets the luxury of extra sleep. And spoiler... it’s not you.”

If you’re feeling exhausted from riding this hormonal rollercoaster alongside your daughter, this episode is for you. You’ll walk away with simple, practical steps to support both of you - without overcomplicating meals, stressing over food, or adding another thing to your already full plate.

Links & Resources Mentioned in the Episode:

PerimenoGO – My step-by-step food and lifestyle-based program to guide you to thrive in perimenopause (while still making meals that work for your whole family).
Follow me on Instagram for more perimenopause insights and tips: @theperimenopausenaturopath
Episode 59: The Perimenopause Diet
Episode 48: Phytoestrogens
Episode 56:

Send us a question for the FAQs segment or your feedback, we’d love to hear from you.

Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au

The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for.
For more, follow on Instagram at @theperimenopausenaturopath.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

Next Episode

Why Understanding Your Hormones Changes Everything in Perimenopause

Feeling like your body isn’t playing by the same rules anymore? You’re doing everything “right,” but the weight won’t budge, your energy is gone, and your mood is all over the place?

Your Body Isn’t the Problem, Your Strategy Is

For decades, women have been told to eat less, exercise more, and just "push through" perimenopause. But that advice wasn’t designed for a body whose hormones are shifting. If your body isn’t responding the way it used to, it’s not failing you - it needs a different approach.

Your body isn’t broken. It just has different needs now.

If you don’t understand your hormones, and especially how they're changing, you’re going to keep wasting time, energy, and money on things that don’t work.

But when you know what’s actually happening under the hood, everything changes!

In this episode, I’ll show you why understanding your hormones is the missing piece, and how it changes everything for your weight, energy, and overall health.

You’ll Learn:

Why perimenopause isn’t a problem to fix, but a transition your body is going through.
The reason your old health strategies aren’t working anymore, and what actually does.
How understanding your hormones gives you back control, so you stop feeling stuck and start feeling good again.

Sneak Peek:

"Perimenopause isn’t the phase of hormone balance, it’s the phase of hormone change. And that’s why those old tricks, like cutting calories and doing more cardio, don’t just stop working, they actually backfire."

Listen Now

If you’re tired of guessing, blaming yourself, or feeling like nothing is working, don’t waste another day stuck in frustration. Hit play now and learn how to work with your body, so you can start feeling like yourself again.

Links & Resources Mentioned in This Episode:

📌 Free training: Why You’re Gaining Weight After 40: 4 Hormone Shifts You Can’t Ignore
📌 Chaos to Calm episode #47: Quick Fixes and Magic Bullets

Send us a question for the FAQs segment or your feedback, we’d love to hear from you.

Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au

The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for.
For more, follow on Instagram at @theperimenopausenaturopath.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

Chaos to Calm - One tiny change that made perimenopause and weight loss easier for me

Transcript

Now, if I were to tell you that just doing one small thing, one tiny thing could be the difference between having steady energy all day and crashing mid-afternoon, would you try it? Do you think you could do it? Or what if I told you that this small tweak could reduce your cravings, especially for coffee or chocolate and chips in the mid-afternoon, improve your focus and even help with hot flushes and night sweats.

Do you think you'd do it? And I think the best part of this is that it's