3 Simple Biohacks That Helped Me Feel Like Myself Again in Perimenopause

Read Time: 3 Minutes

Three years ago, I was drowning in perimenopause symptoms - heavy moods, anxiety, brain fog so thick I forgot the names of people I loved. I felt like a stranger in my own body.

But then I made one small, intentional shift.

And then another.

And then one more.

None of them were extreme. I didn’t give up coffee overnight (okay, eventually I did), and I definitely didn’t start waking up at 4 a.m. to meditate under the stars. But these three biohacking tools changed everything for me. They helped me feel steady again - like me again.

And today, I’m sharing them with you.

No fluff. No overwhelm. Just real strategies, grounded in what's actually happening to your hormones and how to support your body in a way that feels doable, not daunting.

What’s Actually Happening to Your Hormones?

Perimenopause doesn’t follow a neat, downward path. Hormones fluctuate wildly, especially progesterone—which tends to drop first, creating a noticeable imbalance with estrogen. That imbalance can lead to anxiety, sleep disturbances, irritability, mood swings, heavy periods, and a general feeling of losing control.

And while the chaos feels external, it’s deeply biological. Your body is changing, yes—but it’s also communicating.

These biohacks are about learning how to listen and respond instead of resist.

1. Observe First, Don’t Panic

The most transformative shift I made? Becoming an observer instead of a reactor.

Symptoms like bloating, irritability, or insomnia aren’t random - they’re messages. Your body is speaking to you.

Try this:

Start a simple hormone journal. Each day, jot down:

• Your mood

• Energy levels

• Sleep quality

• What you ate

• Stress triggers

• Where you are in your cycle

Patterns will start to emerge. Maybe your anxiety spikes mid-cycle. Maybe sleep suffers right before your period. This knowledge gives you power. When you anticipate your symptoms, you can support your body before they even hit.

2. Use Friction to Reshape Your Habits

This biohack is about changing the terrain—not the traveler. You don’t need more willpower; you need less friction.

Add friction to hormone-disrupting habits:

• Put the coffee machine away after your first cup.

• Don’t stock your PMS-week cravings in the pantry.

• Set a nightly phone alarm to remind you to unplug.

Remove friction from hormone-supporting habits:

• Prep a few meals on Sunday so dinner isn’t a stressor.

• Leave your workout clothes or yoga mat out where you can see them.

• Keep hormone-supportive teas like chamomile and tulsi visible and accessible.

The easier something is to do, the more likely you’ll do it. And during perimenopause, that consistency is everything.

3. Create Systems That Run Without You Thinking

When hormones swing, decision fatigue sets in fast. Systems - simple ones - keep you aligned even when life feels messy.

My go-to hormone-support systems:

• Cycle-tracking apps (like Flo or Clue) help me plan ahead for the harder weeks. I know when to load up on magnesium, when to slow down, and when to say no.

• Meal formulas, not full plans: Think easy templates like

  • Protein + fat + greens + fiber

  • (e.g., salmon + avocado + rocket + chia crackers)

• Built-in calm: I’ve got three daily reminders to pause and breathe for 30 seconds. That’s it. But it grounds me.

Stress is a progesterone killer. Systems help you protect your calm.

Bonus: Phytoestrogens That Fit a Low-Carb or Keto Approach

You don’t have to go full-vegan to benefit from phytoestrogens. If you’re eating low-carb or keto, these still support hormonal balance:

• Flaxseeds (ground): Full of lignans to modulate estrogen.

• Tempeh: A fermented, easier-to-digest soy protein.

• Sesame seeds: Great for the luteal phase of your cycle.

• Alfalfa sprouts: Fresh, light, and rich in nutrients.

• Green beans & cruciferous veg: Help the body detox excess estrogen.

They don’t replace your hormones, but they can gently guide your body back toward balance.

What Now?

Biohacking your hormones isn’t about becoming a different person. It’s about:

• Becoming an observer of your body

• Making the helpful habits easy

• Letting systems hold you when you feel too tired to try

This is your permission to stop fighting yourself. To listen instead. To build trust with your body again.

With the right tools, you can feel like you again.

P.S. Need support?

Here is a simple way to get started:

📥 Grab my free quick hormone quiz - find out which path is right for you

Let’s biohack this season together 💛