Eat, Move, Supplement: The Perimenopause Hormone Blueprint

Let’s be real. Hitting your perimenopause in your 40s and menopause in your 50s can feel like your body suddenly changed the rules without telling you. One day you’re cruising along, and the next you’re wide awake at 3am, sweating through the sheets, wondering why your jeans feel like they’ve shrunk in the wash.

Here’s the thing: your hormones are shifting, and while you can’t control every little change, the way you eat, move and support your body can make a huge difference to how you feel. Think of this as your no-nonsense, midlife blueprint.

Eat: Fuel Your Body Like It Deserves

Protein is non-negotiable
In perimenopause and menopause, muscle loss speeds up. More protein helps you maintain strength, stabilise energy, and keep cravings in check. Aim to include protein at every meal – eggs, Greek yoghurt, fish, chicken, legumes, or a clean protein blend.

👉 Our Peri Protein Blends are designed with women in this life stage in mind, so you can easily hit your daily protein goals.

2. Fibre is your best friend
Gut health and hormones are linked. Fibre helps regulate digestion, supports your microbiome, and can ease bloating. Load up on colourful veggies, fruit, whole grains, and seeds.

3. Don’t fear healthy fats
Omega-3s (from salmon, sardines, flaxseeds, chia, walnuts) play a role in brain health and support your mood. Avocados, olive oil and nuts also give your body the fuel it needs to thrive.

4. Watch the blood sugar rollercoaster
Sharp spikes and crashes in blood sugar can make mood swings and fatigue worse. Steady it with balanced meals: protein + fibre + healthy fats on your plate.

Move: Train Smarter, Not Harder

1. Strength training is essential
Weights aren’t optional anymore. Resistance training helps maintain muscle mass, bone density, and overall function. It’s your best armour against the midlife slowdown.

2. Walk it out
Daily movement (think brisk walking, hiking, even dancing in your kitchen) helps circulation, mood, and joint mobility. Don’t underestimate the power of consistency over intensity.

3. Stretch and stabilise
Yoga, Pilates or mobility work keep joints happy and reduce stiffness. Plus, they double as stress-busters, which your hormones will thank you for.

Supplement (the Smart Way)

Sometimes food and movement alone don’t cut it, especially when life is busy. That’s where functional foods and targeted nutrients can lend a hand.

• Magnesium glycinate: plays a role in relaxation, muscle function, and better sleep quality. 
  Check out our magnesium loaded superlattes for perimenopause and menopause here.

• Omega-3 Fatty Acids (Fish Oil or Algal Oil)

  • Omega-3s have been studied for their role in supporting cardiovascular health, brain function, and joint mobility, all important in midlife.

  • There’s also research suggesting they can play a role in managing inflammation and even supporting mood during perimenopause and menopause.

  • Plant-based readers can get them from algal oil, which is a direct source of DHA and EPA (the active forms your body needs).

• Collagen peptides: help maintain skin elasticity and support joints as natural collagen declines with age.  Our Peri Chai Latte, Salted Caramel, Rose & Vanilla SuperLattes are all loaded with hydrolysed collagen peptides.

• Herbal support: traditionally used ingredients like ginger, turmeric, and hops can be part of your toolkit for digestion, inflammation, and calming the nervous system.

• Protein powders: a practical way to hit your daily protein goals without overhauling your diet.

• Vitamin D

  • Many women over 40 are deficient without realising it, especially if they spend most of their time indoors.

  • Plays a role in bone health, immune function, and muscle strength — all crucial as hormone levels shift.

  • Adequate vitamin D also supports mood regulation and works hand-in-hand with calcium to help protect against midlife bone density

👉 This is exactly why we created our Peri Super Lattes range, delicious daily rituals formulated with magnesium glycinate, collagen, and other thoughtful ingredients that play a role in supporting your body as hormones shift through perimenopause. At just $2.20 a cup, they’re a simple way to add those functional nutrients without the “pill parade.”

The Bottom Line

Your 40s and 50s don’t have to be about “getting through it.” By fuelling yourself with the right foods, training in a way that builds you up (not burns you out), and adding thoughtful functional support, you can reclaim a life force to be reckoned with.

👉 And if you’d like to start with something simple, a daily SheBANG! Peri SuperLatte or Protein Blend could be your first step in putting this blueprint into action.