The Mid Life Shift
november 2, 2025
The Mid Life Shift
If you’ve been feeling off lately, with blank periods followed by heavy ones, your mood shifting with no clear trigger, and fatigue setting in despite sleeping enough, you’re not imagining it and you’re not alone. Many women are navigating the confusing phase of perimenopause and wondering why their body isn’t playing by the rules anymore.
Why This Phase Feels So Messy
Here are a few reasons why perimenopause can throw you off:
Your ovaries begin making less estrogen and progesterone, so your hormone levels are unpredictable.
Your menstrual cycle starts to fluctuate. Cycles get shorter or longer, flow changes, and spotting happens.
Sleep, mood, and energy get hit. Hot flashes, brain fog, night sweats, and irritability can feel like just stress but they’re hormonal.
Because you’re still busy with career, family, and life, you may think you’ll ride it out, but the longer it continues, the more your body accumulates wear and tear.
How This Might Show Up for You
If any of this sounds familiar, you might be in perimenopause:
You’ve had a period in the last year but your cycle has changed significantly.
You wake up in a sweat or with a racing heart in the night.
You feel fatigued in the morning even though you slept, or you’re waking up early and can’t fall back asleep.
You’re gaining belly fat or losing muscle tone despite your usual workouts.
You’re more irritable or tearful than usual, or your clarity and focus feel off.
You skip periods, have heavier ones, or your flow is all over the place.
Research shows that perimenopause can last an average of four years but may extend up to eight.
Practical Steps to Support Yourself Now
You don’t have to wait until things settle. Here are concrete actions you can start today:
Track your cycle and symptoms
Note length of cycle, flow changes, mood changes, and sleep disruptions.
Use an app, a journal, or simple notes so patterns become clear.
Prioritize stabilizing routines
Aim for 7 to 9 hours of sleep and keep a consistent bedtime.
Limit caffeine and alcohol, especially after late afternoon.
Create a soothing bedtime ritual. Dim lights and avoid screens 30 minutes before bed.
Eat for hormonal balance
Focus on lean protein at each meal to support tissue demands.
Include vegetables, healthy fats like avocado and olive oil, and fiber.
Limit processed sugar and refined carbs that fuel inflammation and mood swings.
Move in a way that nourishes, not drains
Strength training 3 to 4 times per week helps preserve muscle, bone, and metabolism.
Add gentle cardio or walking for mood and circulation.
Avoid high stress workouts if you’re already depleted.
Mind your triggers and recovery
Hot flash triggers include spicy foods, alcohol, and warm environments.
Prioritize downtime. Fifteen minutes of quiet, screen free time matters.
Use tools like magnesium baths or herbal teas to help your nervous system reset.
Seek clarity if something feels off
Heavy bleeding that soaks a pad every hour or lasts many days should be checked.
Persistent brain fog, mood swings, or joint pain are not just aging.
Talk with your health provider about options. Perimenopause symptoms are very real and treatable.
The Three Best Supplements for Perimenopause
Targeted supplementation can make this phase easier and help your body adapt to hormonal changes.
Supports relaxation, sleep quality, and muscle recovery.
Eases anxiety and mood fluctuations.
Helps regulate cortisol and blood sugar.
Most women benefit from 200 to 400 mg daily before bed.
Reduces inflammation and supports heart, brain, and joint health.
Helps stabilize mood and supports hormone production.
Look for a high quality fish oil with at least 1,000 mg EPA and 500 mg DHA daily.
Supports energy, mood, and detox pathways as hormone metabolism changes.
Methylated B12 and folate improve absorption and effectiveness.
Helps reduce fatigue and brain fog linked to estrogen fluctuations.
Before adding any supplement, get personalized guidance. Your body’s needs can change month to month, and the right dosage matters.
Next Step: Root Cause Support
You don’t have to navigate this alone! If you’re done being reactive and want to feel more aligned with your body again, here are ways I can help:
Functional lab testing to uncover hormonal shifts or hidden imbalances.
My four month wellness coaching program for a deeper dive.
My Aeonian membership community for ongoing support, live sessions, and real women on this journey.
When you start making small changes now, you put your body in a better place for this transition and beyond. You’re worth the care!
Let’s step into this next chapter with intention, not just endurance.
Xoxo,
Anthea
