The One Thing I Stopped Doing That Changed Everything in Perimenopause
If there’s one thing I stopped doing that changed everything in perimenopause…
It was this:
I stopped trying to fix every symptom separately.
Because let’s be honest — that’s what most of us do.
Weight gain?
Find a supplement.
Find a supplement.
3am wake-ups?
Find another supplement.
Find another supplement.
Anxiety?
Add magnesium.
Add magnesium.
Hot flashes?
Try something new.
Try something new.
Brain fog?
Google at 2am.
Google at 2am.
Before you know it, you’ve got a kitchen counter that looks like a natural health store and you still feel off.
Sound familiar?
Here’s What No One Explains
Your hormones aren’t randomly malfunctioning.
They’re reacting.
In perimenopause and menopause, estrogen and progesterone fluctuate — yes. That’s normal.
But what makes symptoms feel chaotic is usually this:
Your stress response is dysregulated.
And your stress response is controlled by your circadian rhythm.
Which means…
If your rhythm is off, everything feels off.
The Root System No One Talks About
Cortisol (your stress hormone) is the conductor.
When cortisol spikes at the wrong times or stays elevated too long:
- Blood sugar becomes unstable
- Insulin increases
- Estrogen clearance changes
- Progesterone drops
- Sleep suffers
- Cravings increase
- Anxiety rises
And then we panic and chase symptoms.
But symptoms are messengers.
They’re not separate problems.
They’re not separate problems.
So What Did I Do Instead?
I stopped chasing.
And I started regulating my daily rhythm.
Not perfectly.
Not obsessively.
Just consistently.
Not obsessively.
Just consistently.
Here’s the simple structure.
The Daily Rhythm Reset
Not 27 steps.
Just anchors.
Just anchors.
🌅 Morning: Anchor Your Cortisol
1. Light in your eyes within 10–30 minutes of waking.
No sunglasses. No phone. Even cloudy light counts.
No sunglasses. No phone. Even cloudy light counts.
This tells your brain: “It’s morning.”
Cortisol rises properly.
Melatonin lowers appropriately.
Cortisol rises properly.
Melatonin lowers appropriately.
Everything downstream improves.
2. Hydrate before caffeine.
Water first. Coffee second.
Water first. Coffee second.
Dehydration spikes cortisol.
And coffee on an empty stomach? That’s gasoline on a hormonal fire.
And coffee on an empty stomach? That’s gasoline on a hormonal fire.
3. Eat protein within an hour.
25–35 grams.
25–35 grams.
Stable blood sugar = calmer hormones.
Optional Morning Support
Young Living oils available in Canada:
- Peppermint for brain fog
- Lemon for clarity
- Frankincense for grounding
Diffuse or apply diluted to wrists/neck.
🌤 Midday: Stabilize
Eat every 3–4 hours.
Walk after meals when you can (10–20 minutes is enough).
Walk after meals when you can (10–20 minutes is enough).
This improves insulin sensitivity and reduces afternoon crashes.
Stress support oils:
- Stress Away
- Valor
- Lavender
Because stress regulation is hormone regulation.
🌙 Evening: Protect Sleep Like It’s Sacred
Dim lights after sunset.
No scrolling in bed.
Magnesium glycinate before sleep if needed.
No scrolling in bed.
Magnesium glycinate before sleep if needed.
Young Living oils for wind-down:
- Lavender
- Peace & Calming
- Cedarwood
- Frankincense
Sleep is when progesterone gets supported.
Sleep is when repair happens.
Sleep is not optional in this season.
Sleep is when repair happens.
Sleep is not optional in this season.
What We’re Not Doing Anymore
We’re not:
- Starting 10 supplements at once
- Fasting aggressively
- Over-exercising
- Drinking coffee as breakfast
- Panic-Googling symptoms
We are not broken.
We are dysregulated.
And dysregulation is reversible.
The Truth Most Women Need to Hear
Perimenopause doesn’t require perfection.
It requires rhythm.
When you regulate your nervous system and circadian rhythm:
- Hot flashes often lessen
- Sleep improves
- Anxiety softens
- Weight becomes more manageable
- Energy stabilizes
Not because you attacked each symptom…
But because you supported the system.
If You Do One Thing
If you do ONE thing tomorrow morning:
Go outside.
Let the light hit your eyes.
And stop believing you need 47 new products to feel better.
Let the light hit your eyes.
And stop believing you need 47 new products to feel better.
Start with rhythm.
The body follows.
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