Perimenopause so far has been… a lot. My brain forgets things it never used to. I have elaborate systems for remembering things. Sleep is a struggle. And don’t get me started on the protein—I swear it’s become my part-time job. Also when you hear me say “I’m fine” what I really mean is “I’m hanging on by a weighted vest strap.” It’s messy, it’s exhausting, but I’m learning to be honest about it—and to laugh at the absurdity whenever I can.
Recently, we had our friend, Dr. Mary Claire Haver, on the podcast. She not only understands what I am going through, she had great tips for the perimenopause mind and body. We talked about exercise, nutrition, and even sleep. Here’s what I learned:
1. Your bones are not on autopilot.
As estrogen levels drop in perimenopause, bone density can start to decrease—hello, frailty risk. Dr. Haver is a big fan of weighted vests as one way to help keep bones and muscles strong. The key is to start light and work up slowly, aiming for about 10% of your body weight. And if you feel like your vest is squishing you into an accordion, adjust it or try a different style.
2. Protein isn’t just for bodybuilders.
Turns out, women in midlife often don’t get enough protein to maintain muscle mass. Dr. Haver suggests aiming for 100–120 grams a day. That’s a lot—so she front-loads her day with a smoothie packed with Greek yogurt, protein powder, collagen, and seeds. I’m not saying you have to love cottage cheese, but… maybe try it. I made a delicious dressing with some recently.
3. Creatine is not just for high school football players.
I thought creatine was for teenagers trying to win bench press competitions. Nope. Studies show it can help menopausal women maintain muscle, support brain health, and improve overall strength. Dr. Haver recommends 3–5 grams a day—stir it into your smoothie, and you won’t even notice it’s there. Just be aware it can make you puffy, more on that in the show.
4. Sleep is queen.
Perimenopause can make good sleep feel like a mythical creature. Dr. Haver shared her own “sleep cocktail”: magnesium, progesterone (prescribed), a touch of L-theanine, and just 0.3 mg of melatonin. Bonus tip: If your partner’s middle-of-the-night bathroom trips wake you up, there might be an “unexpected” solution involving a little blue pill.
5. Honesty is the new “I’m fine.”
I’m working on retiring my automatic “I’m fine” response. The truth? Sometimes I’m not fine. And saying so has opened up better conversations with friends, family, and even strangers in Target. (Ok, this tip isn’t from Dr. Haver but I think it’s ok for us to all be more honest about what we’re going through.)
Perimenopause isn’t something to grit your teeth through—it’s a phase where good information and a little humor can make all the difference. We can support our bodies, keep our independence, and still laugh when life throws us a weighted vest. Watch or listen to the show and tell me what you learned:
