3 Proven Biohacks to Boost Productivity and Conquer Perimenopause Fatigue

2 minute read

If your a women like me aged between 35 - 50, working either as an Executive, Manager, Entrepreneurs, Healthcare professionals or any other high stress occupations, chances are your feeling the fatigue, drained and less productive. What you need is fast and reliable solutions that fit in your busy schedules without changing your lifestyle too much!

I get it I've been there... I needed to maintain my peak performance especially at work but my hormones were getting in the way. It wasn't until I discovered these 3 biohacks to conquer my perimenopause that things started to improve.

Biohack #1 - Optimise Your Sleep for Maximum Energy

Problem:

• Fatigue is often driven by poor-quality sleep during perimenopause due to hormonal fluctuations.

Solution:

• Quick Fix: Magnesium and Sleep Hygiene
  • Studies suggest taking magnesium supplements.   This article found in the National Library of Medicine found an association between Magnesium and sleep quality (https://pubmed.ncbi.nlm.nih.gov/35184264/).
  • It's also been recommend to implement simple sleep hygiene practices: keeping a consistent bedtime, using blackout curtains, and avoiding screens an hour before bed (it might be common knowledge now but still to few of us are disciplined to switch off screens before bed).

Why It Works:

• Magnesium and proper sleep habits regulate cortisol, promote melatonin, and enhance deep sleep cycles, so when you do wake up (hopefully not to your alarm going off) you should wake up refreshed and energised.

Biohack #2 - Combat Brain Fog with Smart Nutrition

Problem:

• Brain fog and afternoon slumps hit hard for professional women juggling high-pressure roles and busy personal lives.

Solution:

• Quick Fix: Protein-Packed, Hormone-Balancing Smoothies
  • In her book 'The Menopause Diet' by Faye James, she shares her vegan 'mango smoothie bowl' a recipe with key ingredients like frozen mango, pineapple and protein powder.
  • it's easy to prepare, making it perfect for busy mornings or between meetings.

Why It Works:

• Protein helps balance blood sugar, staving off energy crashes and keeps you focused sharp throughout the day.

Biohack #3 - Boost Focus and Energy with Micro-Movement Breaks

Problem:

• Sitting at a desk all day can drain energy, leading to sluggishness and reduced productivity.

Solution:

• Quick Fix: 5-Minute Movement Intervals
  • Micro-movement exercises (like stretching, deep breathing, or brisk walks) can be done in under 5 minutes during the workday. Examples include:
  • Neck Stretch: Sit upright, tilt your head to one side, bringing your ear toward your shoulder, and hold for 10-15 seconds. Repeat on the other side.
  • Shoulder Rolls: Roll your shoulders forward in a circular motion for 10-15 seconds, then reverse the direction.
  • Upper Back Stretch: Clasp your hands together in front of you and push them forward, rounding your back, to stretch your upper back.
  • Sit in your chair with feet flat on the ground. Extend one leg out straight and hold for 5-10 seconds, then lower it back down. Repeat with the other leg. Do 10-12 reps per leg.
  • Stand up and lift your heels off the floor, standing on your toes, and hold for a moment before lowering. Repeat for 10-15 reps.
  • Take 3-5 deep breaths, inhaling slowly through the nose and exhaling through the mouth, to oxygenate your body and reduce stress.
  • Set a timer on your phone, computer, or smartwatch to remind you to take 5-minute movement breaks every 30-60 minutes. Use apps like Pomodoro or Break Reminder for consistent scheduling. Customise the timer with specific exercises (e.g., stretches, walks, or breathing) to stay energised and productive.

Why It Works:

• Even small amounts of movement can boost circulation, release endorphins, and increase productivity by improving mental clarity.

What now?

Managing perimenopause doesn’t have to mean sacrificing your productivity or well-being. With the right biohacks, you can take control of your energy levels, improve your focus, and feel more balanced throughout your day - without overhauling your entire lifestyle. These simple, science-backed strategies fit seamlessly into your busy routine, helping you conquer fatigue and stay at the top of your game, both at work and at home.

Start today! Which biohack will you try first? Whether it’s optimising your sleep, boosting your nutrition, or adding quick movement breaks, these small changes can make a big impact.

P.S. Whenever you're ready, here are 3 ways I can help you:

1. Dive deeper into nutrition for perimenopause – Grab my free guide to biohack perimenopause through hormone-balancing foods and start feeling better today. [Download Now]

2. Book a 1:1 coaching session – Let’s create a personalized plan to support your health and happiness during perimenopause. [Book Your Session]

3. Check out my YouTube channel – For holistic tips, real-life advice, and supportive community for navigating perimenopause. [Subscribe here]