What to eat, drink and do daily to feel better in perimenopause

03/01/25 • 16 min

What if I told you that you’re not exhausted because you’re getting older.

You’re exhausted because your body isn’t getting what it needs.

Most women in perimenopause think they need more coffee, stricter diets, or harder workouts to fight fatigue, brain fog, and weight gain. But what if the real problem is how you’re fueling your body?

After competing in a full-contact national box lacrosse championship at 50, playing against women half my age in 2-hour games, five days straight, in 30-36o heat, I saw firsthand how nutrition, hydration, and recovery can make or break your energy levels - no matter your age.

Key Takeaways:

✔ The biggest fueling mistakes most women in perimenopause make - and why they’re making you feel more exhausted, not better.
✔ Why carbs are your friend, not your enemy (and how cutting them can actually backfire on your metabolism, sleep, and hormones).
✔ How to eat, drink, and train smarter so you stop crashing mid-afternoon and start feeling strong again - without extreme diets or over-exercising.

Sneak Peek:

“Some of the younger women were struggling. They were exhausted halfway through because they weren’t eating enough, weren’t eating the right things, and weren’t recovering properly. And I see this all the time with women in perimenopause too.”

Your body isn’t working against you - it just needs the right support.

The way you fuel yourself directly affects how you feel every day. If you’re tired of crashing at 3 p.m., feeling sluggish no matter what you eat, or wondering why your workouts aren’t making a difference, this episode is for you.

Listen now and start making the small shifts that lead to big results.

Links & Resources Mentioned:
📍 Blog post - The Perimenopause Diet
📍 1:1 sessions now available – work with The Perimenopause Naturopath team

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 ...

What if I told you that you’re not exhausted because you’re getting older.

You’re exhausted because your body isn’t getting what it needs.

Key Takeaways:

Sneak Peek:

Your body isn’t working against you - it just needs the right support.

Listen now and start making the small shifts that lead to big results.

Links & Resources Mentioned:
📍 Blog post - The Perimenopause Diet
📍 1:1 sessions now available – work with The Perimenopause Naturopath team

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

The Biggest Mistakes Women Make When Trying to Fix Their Perimenopause Symptoms

You’re doing everything “right” - eating well, exercising, taking the supplements, maybe even starting HRT - so why do you still feel exhausted, foggy, and stuck in a body that isn’t cooperating?

If perimenopause has left you frustrated and wondering why nothing is working, chances are you’re making one of these three common mistakes.

KEY TAKEAWAYS:

Most women are given generic, one-size-fits-all advice when it comes to perimenopause. But here’s the truth - what worked in your 30s won’t work now. In this episode, I break down the biggest mistakes women make when trying to fix their perimenopause symptoms and what actually works instead.

Here’s what you’ll learn:

✔ Why HRT isn’t a magic fix: and how starting it at the wrong time can make symptoms worse, not better
✔ The real reason you still feel awful: and the overlooked health factors (beyond estrogen) that could be driving your symptoms
✔ Why DIY-ing your way through perimenopause is keeping you stuck: and how to finally get clarity on what your body actually needs

If you’ve been spinning your wheels, trying everything but still feeling awful, this episode will give you the clarity you need to move forward with confidence.

SNEAK PEEK:

“Trying to ‘balance your hormones’ in perimenopause is like chasing the end of a rainbow - it’s just not going to happen. Instead of focusing on balance, we need to focus on helping your body adapt to these changes.”
If you’re tired of wasting time, money, and energy on things that don’t work, this episode will help you cut through the noise and focus on what actually makes a difference for your body in 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 ...

Next 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 ...