Let’s cut the fluff: your body’s changing, your patience is wearing thin, and that stubborn 10 pounds? Yeah, it’s acting like it paid rent.  <cue eye roll>

Welcome to your 40s—also known as the time when your hormones go rogue, your energy takes a nosedive, and the usual tricks to lose weight just... stop working. If you’ve been scratching your head wondering what the actual heck is happening, you're not broken, lazy, or doing anything wrong. 

You’re probably in perimenopause!

If this sounds like you, keep reading to understand what’s going on with your body, why your weight loss has hit a brick wall, and what protein (yes, protein!) has to do with reclaiming your energy, mood, and metabolism.

Let’s get started!

What Is Perimenopause, Anyway?

Perimenopause is the pre-game show to menopause—the transition phase that can start as early as your mid-30s, but more commonly creeps in during your 40s.

It’s when your ovaries start slowly reducing hormone production, particularly estrogen and progesterone, and your cycles start to change (irregular periods, shorter or longer cycles, heavier or lighter bleeding—it's a hormonal circus). 

This rollercoaster can last anywhere from 2 to 10 years. Yep. Years!

Common symptoms include:

• Weight gain (especially around the belly)
• Mood swings and irritability
• Poor sleep
• Low libido
• Fatigue
• Brain fog
• Anxiety or depression
• Hot flashes or night sweats

The problem? Most women aren't taught how to handle any of this—so they just try to "eat less and move more," which often backfires.

Why You Might Be Stuck in a Weight Loss Plateau

Let’s say you’ve been tracking your macros, exercising a few times a week, and eating “clean” most days. But the scale? Not budging. Your jeans? Still tight. Your motivation? Hanging on by a thread.

Here’s why you’re likely stuck:

1. Hormonal Chaos

During perimenopause, estrogen becomes unpredictable, and progesterone declines. This affects your ability to regulate blood sugar, store fat, and sleep well—all of which impact weight loss.

High cortisol (hello, stress!) can further wreck the system by encouraging fat storage and muscle breakdown. It’s not just about willpower; it’s chemistry.

2. Muscle Loss = Slower Metabolism

Women naturally lose muscle as they age, especially if they’re not doing resistance training. Less muscle = fewer calories burned at rest. Your metabolism isn’t broken, but it’s different now.

3. Too Much Cardio, Not Enough Strength

Perimenopausal women often default to more cardio to "burn fat," but that can spike cortisol and make things worse. You need to build muscle, not just shrink your body.

4. Undereating or Inconsistent Eating

Some women go so low in calories (or skip meals entirely), thinking it will help them lose weight. But your body isn’t fooled—it just downshifts metabolism, increases cravings, and eventually hits a hard plateau. Sound familiar?

Enter: Protein (aka Your Perimenopause Powerhouse)

Want the simplest, most effective change you can make starting today?

Eat. More. Protein.

Here’s why protein is a game-changer in your 40s:

1. Supports Lean Muscle

As estrogen drops, your muscle-building ability weakens. Protein gives your body the tools it needs to preserve and build muscle—especially when paired with strength training.

2. Increases Metabolism

Muscle is metabolically active. The more muscle you have, the more calories you burn—even while you binge Netflix. Protein also has a higher thermic effect, meaning your body burns more calories just digesting it.

3. Improves Satiety and Cuts Cravings

Protein helps you feel full longer, stabilizes blood sugar, and reduces the crash-and-crave cycle that leads to overeating (looking at you, 3pm sugar fix).

4. Helps with Hormone Regulation

Protein provides amino acids that your body uses to create neurotransmitters (like serotonin and dopamine), which help regulate mood, sleep, and overall mental well-being—all of which get thrown off in perimenopause.

So... How Much Protein Do You Actually Need?

Most women in their 40s are under-eating protein—by a lot. The bare minimum (RDA) is 0.8g/kg of body weight, but that’s for survival, not optimal health.

A better goal for perimenopausal women who want to feel strong, lean, and energized?

• 0.8 to 1 gram of protein per pound of body weight

If you weigh 150 lbs, aim for 120–150g of protein per day. Yes, it’s a lot compared to what you’re probably used to, but your body will thank you.

Pro Tip:

Split your protein intake evenly across meals. Aim for 30–40g per meal (especially breakfast!) to maximize muscle protein synthesis and energy throughout the day.

What a High-Protein Day Looks Like

Here’s a sample breakdown to help you hit those numbers:

Breakfast:

• 3 eggs + 3 egg whites
• 1 cup Greek yogurt
• Handful of berries

~40g protein

Lunch:

• 5 oz grilled chicken
• Quinoa salad with veggies
• Olive oil dressing

~35g protein

Snack:

• Protein shake with almond milk
• Handful of almonds

~25g protein

Dinner:

• 6 oz salmon
• Roasted broccoli and sweet potato

~40g protein

Total for the Day: ~140g protein

Easy? Not at first. 

Worth it? 100%.

What About Hormone Testing and Labs?

Let’s be real—sometimes it’s more than food and fitness. If you’ve done everything right and still feel off, it’s time to dig deeper. That’s where hormone testing and lab analysis can make all the difference.

Here’s what’s worth checking:

• Sex Hormones - Estrogen, progesterone, testosterone — imbalances here can mess with mood, weight, and energy.
• Cortisol Levels - High cortisol from chronic stress can cause belly fat, poor sleep, and fatigue.
• Thyroid Panel - Not just TSH—make sure you get Free T3, Free T4, reverse T3, and antibodies. Thyroid issues are common in women 40+ and often go undiagnosed.
• Insulin and Glucose - Insulin resistance creeps up in perimenopause and can stall weight loss big time.

As a coach, this is the work my team and I love to do!

Reviewing your labs and showing you exactly how your nutrition, hormones, and lifestyle connect is like detective work for your body—and it’s the key to finally getting results.

Why Hiring a Coach (Like Me!) Is the Shortcut You Need

Let’s be honest: this stuff is a lot. Tracking macros, lifting weights, understanding hormones, changing your eating habits, navigating mood swings... it’s enough to make anyone overwhelmed.

That’s why working with a coach can be a total game-changer.

Here’s what you get when we team up:

• Custom Macro Plan for Your Body

Not some cookie-cutter calculator. I help you find the right balance of protein, carbs, and fats based on your goals, labs, and lifestyle.

• Support With Hormone Testing and What Your Results Really Mean

If your doctor says “everything looks normal” but you still feel off—we’ve got you! We can guide you on getting functional labs and actually making sense of them.

• Accountability and Adjustments

We help you tweak things as your body shifts, instead of giving up when things get hard. Plateaus? We handle them. Burnout? We prevent it. You’re not doing this alone.

• Real Talk, Real Results

No BS, no guilt trips, no starvation. Just evidence-based strategies, tailored to women like YOU—smart, strong, and ready to feel better in your body again.

Final Thoughts: This Isn’t the End—It’s a Reboot

Perimenopause can feel like your body’s turning against you—but in reality, it’s giving you a signal. A chance to stop coasting and start being intentional about your health.

Yes, it takes effort. Yes, the game has changed. But you? You’re fully capable of learning the new rules and thriving in this next chapter.

Eat your protein. Lift heavy things. Sleep like it’s your job. Learn what your labs are saying. And most importantly—don’t go it alone.

You deserve to feel strong, sexy, and confident in your 40s and beyond.

Ready to Stop Guessing and Start Feeling Like You Again?

If you’re tired of trying to figure this all out by yourself, my team of NASM/AFAA/ISSA-certified Functional Nutrition Coaches would love to help. We specialize in helping women in perimenopause optimize their nutrition, test their hormones, and finally get results that stick.

Let’s work together to create a plan that works with your body, not against it.

Learn more about our 1:1 Functional & Macro Nutrition Coaching Program today!