Perimenopause Is Draining Your Energy - Learn How to Biohack It Now

4 minute read

Perimenopause can feel like an energy thief, leaving you drained, unfocused, and struggling to keep up with the demands of your day. As a health-conscious professional juggling work, family, and your personal well-being, you know how important it is to stay energised and productive. But when fatigue, brain fog, and hormonal shifts take over, it’s easy to feel overwhelmed.

The good news? You don’t need to overhaul your entire lifestyle to start feeling better. With the right biohacks, you can manage your symptoms, boost your energy, and stay on top of your game-at work and at home.

Let's explore three simple, science-backed biohacks that fit into even the busiest schedules, helping you feel more energised, balanced, and in control of your perimenopause symptoms. 

Let’s dive in!

Understand the Energy Drain of Perimenopause

Problem:

• Hormonal Fluctuations: Hormonal imbalances (like drops in estrogen and progesterone) during perimenopause can lead to fatigue, sleep disturbances, and brain fog.
• The Impact on Daily Life: Low energy affects your focus at work, your ability to keep up with family, and your overall mood.

Solution:

• Biohacking! What is biohacking? Its using targeted, natural methods to adjust and optimise body functions-specifically to boost energy and balance hormones.

Biohack #1 - Reclaim Energy with Adaptogens

The Problem:

Perimenopause can feel like a constant drain on your energy, both physically and emotionally. Between fluctuating hormones, disrupted sleep, and increased stress, it’s no wonder many women experience fatigue that feels unshakeable. This constant exhaustion can make it tough to stay productive at work, manage family responsibilities, and maintain your own well-being. You need energy that lasts throughout the day-without relying on sugary snacks or multiple cups of coffee.

The Solution:

Adaptogens like ashwagandha, rhodiola, and maca offer a natural way to fight fatigue and support your body’s energy reserves. These powerful herbs work by balancing cortisol (the body’s stress hormone) and supporting the adrenal glands, which play a vital role in your body’s ability to manage stress. By improving your resilience to stress, adaptogens help you feel more energised and grounded throughout the day.

• Ashwagandha: Known for its ability to reduce stress, ashwagandha helps restore balance to the body’s stress response system, which can become overactive during perimenopause.
• Rhodiola: This herb supports the body in adapting to physical and emotional stress, improving stamina and reducing feelings of exhaustion.
• Maca: Often referred to as a “natural energy booster,” maca enhances vitality and stamina, helping you feel more energetic, without the jitteriness associated with caffeine.

These adaptogens can easily be incorporated into your daily routine, either by adding them to a morning smoothie or taking them as supplements. They offer a quick, simple way to recharge without making drastic changes to your lifestyle.

Why It Works:

Adaptogens work by regulating the body’s response to stress. When under stress, your body releases cortisol, which is essential for short-term energy but can lead to fatigue when chronically elevated. Adaptogens help your body maintain balanced cortisol levels, reducing the strain on your adrenal glands and ensuring your energy is sustained throughout the day.

Unlike caffeine or sugar, which offer temporary bursts of energy followed by a crash, adaptogens provide sustained energy by helping the body adapt to both physical and emotional stressors. This means you can feel more focused, calm, and energized without the ups and downs that often come from relying on stimulants.

The best part? Adaptogens are easy to incorporate into your daily routine. Whether you add them to a smoothie, stir them into your coffee, or take them in capsule form, they work quickly to help you feel more balanced and energized.

Biohack #2 - Balance Blood Sugar for Steady Energy

The Problem:

Blood sugar imbalances are a hidden culprit behind fluctuating energy levels during perimenopause. When blood sugar spikes and crashes throughout the day, it’s easy to feel drained, irritable, and unfocused. Many women experience these energy dips without realising the role blood sugar plays in their fatigue. Without a steady supply of energy, staying productive at work or managing the demands of family life becomes much harder.

The Solution:

To keep your energy levels stable throughout the day, focus on small, frequent meals that include a combination of high-protein foods, healthy fats, and fiber. These nutrients help regulate blood sugar and prevent the rapid spikes and crashes that lead to exhaustion and irritability. By balancing your blood sugar, you can maintain a consistent level of energy, reduce cravings, and improve your focus, all while avoiding the post-meal slump.

Here are a few quick, easy-to-prepare snack ideas that can help maintain stable blood sugar:

• Nuts & Seeds: Almonds, walnuts, chia seeds, and pumpkin seeds are rich in healthy fats and fiber, perfect for keeping your blood sugar balanced.
• Hard-Boiled Eggs: A simple, protein-packed snack that stabilises blood sugar and provides long-lasting energy.
• Veggie Sticks with Hummus: Pairing crunchy vegetables like cucumber, carrots, or celery with a protein-packed dip helps slow down the absorption of sugar, providing steady energy.
• Greek Yogurt with Berries: The protein in Greek yogurt combined with the fiber in berries helps regulate blood sugar levels and provides an energizing snack.

Why It Works:

Balanced blood sugar is the key to maintaining steady energy throughout the day. When your blood sugar levels rise too quickly (as with sugary snacks or refined carbs), your body releases insulin to bring it back down, leading to a sharp drop in energy. This is when fatigue, irritability, and brain fog strike. On the flip side, when blood sugar is consistently maintained at a stable level, your energy remains steady, without the peaks and valleys.

Small dietary changes like incorporating high-protein, healthy fats, and fiber into your meals can prevent energy crashes and keep you feeling more focused and productive. These changes don’t require a major overhaul of your diet and can be easily incorporated into your busy routine without feeling overwhelmed.

Biohack #3 - Recharge with High-Quality Sleep

The Problem:

Sleep disturbances are a common challenge for many women going through perimenopause. Hot flashes, night sweats, anxiety, and restless nights can prevent you from getting the deep, restorative sleep your body needs. As a result, you wake up feeling fatigued, foggy, and unable to focus, making it difficult to stay energized throughout the day. Without quality sleep, it’s hard to recharge, leaving you trapped in a cycle of chronic exhaustion.

The Solution:

To combat sleep disturbances and recharge your energy, establish a calming sleep routine. This involves activities that help your mind and body unwind, signaling to your brain that it’s time to rest. Consider incorporating:

• Meditation or Deep Breathing: Spend 10–15 minutes winding down with a relaxation practice to ease anxiety and prepare your mind for sleep.
• Gentle Stretching: A short, calming stretch routine helps relieve muscle tension and relaxes your body before bed.
• Warm Bath: A relaxing soak in a warm bath can soothe your muscles and trigger the release of melatonin, your body’s natural sleep hormone.

Additionally, consider incorporating sleep-supportive supplements like:

• Magnesium: Known for its ability to relax the muscles and calm the nervous system, magnesium can help ease the discomfort of perimenopausal symptoms like night sweats.
• Melatonin and or L-Theanine: This naturally occurring hormone helps regulate the sleep-wake cycle, promoting deeper sleep and reducing sleep disruptions.

Finally, create a sleep-friendly environment by:

• Darkening the Room: Use blackout curtains to block out light and signal to your body that it’s time for rest.
• Eliminating Electronics: Turn off electronics (like phones, laptops, and TVs) at least an hour before bed to avoid the blue light that can interfere with melatonin production.
• Keeping the Room Cool: Perimenopause often comes with a rise in body temperature, so keeping your bedroom cool can help alleviate hot flashes and night sweats.

Why It Works:

Deep, uninterrupted sleep is essential for recharging your energy. Studies have shown that sleep plays a crucial role in cognitive function, mood regulation, and overall energy levels. When you get restorative sleep, your brain has the chance to repair and rejuvenate, making you feel more focused, clear-headed, and emotionally balanced throughout the day.

Incorporating simple practices like calming routines, magnesium supplements, and a sleep-friendly environment can make a noticeable difference in your energy within just a few nights. The best part? These strategies are easy to implement and require minimal effort, yet they can significantly improve your sleep quality and overall well-being.

What now?

Managing your energy levels during perimenopause doesn’t have to involve drastic changes. These simple biohacks are designed to fit seamlessly into your busy life, giving you the tools you need to reclaim your energy and continue thriving-whether at work, at home, or in your personal life.

By incorporating just one or two of these strategies, you can begin to notice improvements in how you feel, boosting your productivity and helping you regain control over your well-being. It’s time to take charge of your energy and feel like yourself again.

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]