The Ultimate Guide to Perimenopause: Tips from a Perimenopause Nutritionist

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The Ultimate Guide to Perimenopause: Tips from a Perimenopause Nutritionist

Meet our friend Marci Seymour—functional nutritionist, hormone hero, and your new favorite resource for navigating perimenopause. In this guide, she’s spilling her best tips to help you feel balanced, energized, and totally in tune with your body (yes, it’s possible!). 

If you’ve been feeling exhausted, moody, or out of sync lately, you’re not alone. Many women don’t realize just how much perimenopause impacts their day-to-day lives.

Whether you’re struggling with poor sleep, weight gain, brain fog, or digestive discomfort, or you simply want to feel like yourself again, this guide is for you.

 

 

What is Perimenopause and Why Does it Matter?

If you’re new to perimenopause, it can feel a little overwhelming.

Here’s a simple explanation: Perimenopause means "around menopause" and refers to the natural transition phase before menopause. It’s when hormone levels begin to become erratic and decline, leading to a wide range of physical and emotional symptoms.

Think of it like this: Your body is a finely tuned machine. When your hormones are in balance, everything runs smoothly. But during perimenopause, that balance is disrupted—and you start feeling the effects: fatigue, weight gain, mood swings, bloating, and more.

Why does it matter? Because perimenopause isn’t just a phase to survive—it’s an opportunity to thrive. When your body gets the right support, you experience:

  • Steady energy to keep up with your busy day
  • Improved focus and mental clarity
  • Better sleep and a stable mood

But if symptoms are ignored, they can spiral into chronic fatigue, gut and immune issues, and accelerated aging. You deserve to feel your best every day.

 

 

Who Should Be Concerned About Perimenopause?

Not sure if what you’re feeling is "normal" or something more? Here are a few signs it might be time to look into perimenopause:

  • You constantly feel tired, bloated, or "off." You wake up groggy, rely on coffee, and hit a wall mid-afternoon, but can’t stay asleep at night.
  • Your lifestyle feels unsustainable. You’re doing everything "right" (HIIT, fasting, cutting calories) and still feel worse.
  • You’re experiencing weight gain, PMS, low mood or anxiety, or digestion issues. These are often rooted in hormonal imbalances.

This is especially relevant for:

  • Women aged 35-55 noticing shifts in energy, mood, or weight
  • Moms and professionals juggling stress, work, and family
  • Anyone feeling dismissed by doctors or frustrated with failed "quick fixes"

You’re not broken. And you don’t have to go through this alone. Learn more about how I help women thrive through perimenopause inside Nourish and Flourish here.

 

 

Nutrition Tips for Perimenopause Health

What you eat influences everything—from hormones to digestion to sleep. During perimenopause, nutrition becomes a non-negotiable part of feeling like yourself again.

Why it matters:

  • Your body needs key nutrients to regulate hormones, build muscle, and support your metabolic health.
  • The right foods reduce inflammation, cravings, and energy crashes.

Tips to try today:

  • Prioritize protein: Helps balance blood sugar. Think eggs, grass-fed meats, salmon, poultry or grass-fed dairy.
  • Add healthy fats: Avocados, olive oil, flaxseeds, and nuts nourish hormones.
  • Boost fiber: Crucial for estrogen detoxification. Eat more leafy greens, cruciferous vegetables, berries, and citrus.

Pro Tip: Focus on protein first. Plate the amount of protein first, then add veggies with healthy fats. Use the "plate method": 1/2 veggies, 1/4 protein, 1/4 healthy fats or carbs.

Start small. One balanced meal a day is a powerful first step.

 

 

Lifestyle Tips for Perimenopause Health

Nutrition lays the foundation, but your lifestyle habits are what keep everything running smoothly.

Why it matters:

  • Chronic stress and poor sleep wreck hormone balance.
  • Exercise choices can help or harm depending on your body’s needs.

What to try:

  • Sleep smarter: Aim for 7-9 hours. Create a screen-free, soothing bedtime routine.
  • Move intentionally: Swap HIIT for strength training, walking, and yoga.
  • Manage stress daily: Deep breathing, journaling, or short meditations go a long way.
  • Create simple rituals: A nourishing high protein breakfast or morning sunlight on your eyes sets the tone.

Action Step: Pick one lifestyle habit to focus on this week. Keep it doable.

 

 

Supplement Tips for Perimenopause Health

While food is first, targeted supplements can offer a powerful boost when your body is depleted or out of balance.

Common deficiencies during perimenopause include:

  • Magnesium: Helps with sleep, stress, and hormone production.
  • Omega-3s: Reduce inflammation and support brain health.
  • B Vitamins: Support energy production, mood regulation, and detoxification. 

Supplement tips:

  • Work with a professional to identify what you need.
  • Choose high-quality brands with third-party testing.
  • Stay consistent by pairing supplements with daily routines.

Reminder: Supplements are tools, not magic pills. They work best alongside healthy habits.

 

 

Mindset Tips for Perimenopause Health

Your body listens to your mind. And in perimenopause, your mindset can make or break your progress.

Why it matters:

  • Negative thoughts increase stress, which disrupts hormones.
  • A positive mindset helps build consistent habits.
  • Simple mindset shifts:
  • Progress over perfection: Celebrate small wins instead of all-or-nothing thinking.
  • Practice mindfulness: 5 minutes of breathing or journaling helps reset your nervous system.
  • Challenge self-talk: Ask, "What’s one way I supported myself today?"
  • Gratitude works: Write down 1-3 things you appreciated about your body or day.

You’re not failing. You’re learning to care for yourself in a deeper, more aligned way.

 

 

Frequently Asked Questions About Perimenopause Health

Q: What are early signs of perimenopause? A: Fatigue, weight gain, mood swings, bloating, irregular periods, or poor sleep.

Q: How long does it take to feel better? A: Some women see sleep or energy improve in weeks; deeper changes may take 3-6 months.

Q: Do I have to give up my favorite foods? A: Nope. It’s about adding in nourishing choices, not restricting everything.

Q: Can stress really affect perimenopause? A: Yes! Stress is one of the biggest hormone disruptors.

Q: Should I work with a professional? A: If you’re feeling stuck or overwhelmed, expert guidance can make all the difference.

Still have questions? Book a free Discovery Call here.

 

 

Perimenopause is not the end. It’s your opportunity to rewrite the story of midlife and claim your most vibrant, empowered self. Improving your perimenopause experience is absolutely possible. With the right support, you can feel strong, clear, and in control.Let’s get you there!

 

 

About the Author

Marci, founder of Get Nourished CO, is a women’s midlife health expert specializing in holistic nutrition, functional lab testing, gut health, and hormone replacement therapy (HRT) education. She helps women navigate perimenopause with science-backed strategies to restore energy, balance hormones, and optimize metabolism.

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