Perimenopause Myths Debunked

Understanding What’s Really Going On With Your Hormones—and What You Can Do About It

If you feel like your body is changing and no one warned you… you’re not alone. You might be sleeping less, gaining weight without changing your diet, feeling anxious or more emotional, or wondering where your energy went. And yet when you bring it up, you’re told it’s “normal aging” or that everything looks fine on your labs.

But there’s a name for what you’re going through: perimenopause—and it deserves more recognition, more support, and a lot less confusion. Let’s clear the air and bust some of the most common myths about this stage of life so you can understand what’s really going on and what you can do to feel better.

MYTH 1: Perimenopause only happens in your 50s

Truth: Perimenopause often begins in your late 30s to early 40s, sometimes even earlier.

While menopause (defined as 12 months without a period) usually occurs between ages 45 and 55, perimenopause can last 7–10 years before that. During this time, estrogen and progesterone levels begin to shift—and not always in a smooth or predictable way.

If you’ve noticed subtle changes in your cycle, mood, sleep, or energy in your late 30s or early 40s, you’re not imagining it.

MYTH 2: Weight gain is inevitable and unchangeable

Truth: Yes, hormonal changes can affect metabolism—but weight gain isn’t automatic or irreversible. As estrogen and progesterone fluctuate, your insulin sensitivity can decrease, your stress response can ramp up, and your muscle mass can decline—all of which influence how your body stores fat and regulates energy. But metabolism isn’t a fixed trait—it’s responsive. By focusing on blood sugar balance, muscle-building movement, stress reduction, and quality sleep, you can support your metabolism and feel stronger in your body.

MYTH 3: Hormone therapy is the only answer

Truth: Hormone therapy (HT) is one supportive tool, but it’s not the only option. Nutrition, lifestyle, stress management, and targeted supplements can make a significant difference in how you feel—whether you choose HT or not. Supporting your foundations first helps your body respond more effectively to any intervention you choose down the road.

MYTH 4: Hot flashes are the only symptom

Truth: Perimenopause can show up as:

• Mood swings or irritability

• Anxiety or depression

• Insomnia or disrupted sleep

• Brain fog

• Breast tenderness

• Joint pain

• Heavier or irregular periods

Hot flashes get the spotlight, but many women never experience them—and still struggle with perimenopausal symptoms that are just as disruptive.

What’s Really Going On?

Perimenopause isn’t a problem to fix—it’s a transition to understand. Here’s what’s happening under the surface:

• Estrogen & progesterone levels fluctuate, often erratically

• Progesterone usually declines first, making estrogen feel more intense (hello, sore breasts and mood swings)

• Cortisol (your stress hormone) can become elevated if your nervous system is under strain

• Insulin resistance may increase, especially with disrupted sleep or chronic stress

• Thyroid function can also shift or become more sensitive to change

These systems work together. When one is out of sync, others often follow—which is why symptoms can feel layered and unpredictable.

"Not to scare you, but to empower you. Because the changes don't start 'someday.' They're already underway. Learn now. Understand your hormones.” – Mary Claire Haver, MD

What You Can Do

While you can’t stop hormonal shifts, you can support your body through them. Here’s how:

• Nourish with Purpose – Build meals around protein, healthy fats, and fiber. Eat to support blood sugar balance and satiety, and avoid skipping meals or relying on sugar and caffeine to get through the day

• Move Your Body Gently – Focus on muscle-preserving movement like resistance training, Pilates, or yoga. Avoid over-exercising—it can worsen cortisol and hormone imbalance, and make joyful movement a part of your routine

• Sleep & Stress Matter More Than Ever – Prioritize 7–9 hours of sleep and support your circadian rhythm (early morning light, screen limits at night). Use stress-reducing tools like breathing exercises, nature time, or journaling.

• Track & Advocate – Keep notes on your symptoms—this helps you see patterns and progress. Don’t be afraid to ask questions and seek support from providers who understand hormonal health

  
  

Myth-Busting Summary

Myth	Truth
Perimenopause only happens in your 50s	It can start in your late 30s
Weight gain is inevitable	Metabolism can be supported and influenced
HT is the only solution	There are many tools available—including nutrition
Hot flashes are the only symptom	Mood, sleep, cycles, and more are often affected

Your body is not broken—it’s adapting. And the more you understand what’s happening, the more you can work with your body, not against it.

Want More Support?

If this blog resonated with you, know that there’s so much more available to help you feel informed, empowered, and supported—right where you are.

Explore self-paced courses on my website to dive deeper into key areas of women’s health and metabolism—learn on your own time, at your own pace.

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Need individualized support? I offer personalized Functional Nutrition counseling to help you uncover root causes and take the next right steps for your body.

You don’t have to navigate this alone. Let’s walk this road together. 💛