The 4-Part Plan I Follow to Feel Like Me Again
If you’ve been feeling bloated, moody, tired for no reason, or like your body is suddenly unpredictable—you're not alone (and you’re not broken).
These are often can be signs of perimenopause.
But the good news? You can feel like yourself again by supporting your hormones with just a few foundational habits.
This is the exact routine I follow every week to reduce symptoms and feel better in my body - without extreme diets or crazy workouts.
💪 1. Strength Training 3x/week
Why it works: Strength training boosts testosterone, supports bone density, and helps regulate blood sugar (hello, fewer cravings + better energy).
How to make it doable:
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3 short workouts/week (20–30 mins)
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Focus on full-body moves: squats, rows, push-ups
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Use dumbbells or bodyweight to start
🥤 2. 2 Litres of Water a Day
Why it works: Hydration helps flush out excess cortisol (your stress hormone), reduces bloating, and supports digestion.
Make it easier:
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Fill a 1L bottle twice
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Flavour it with lemon or electrolytes
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Link water to a habit (drink before every meal)
🥗 3. Balanced, Minimally Processed Meals
Why it works: Stabilising blood sugar = fewer crashes, mood swings, and late-night cravings.
Focus on:
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Protein + fibre at each meal
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Healthy fats (avocado, olive oil, nuts)
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Minimize ultra-processed foods, but don’t stress perfection
🧪 4. Prioritise Protein
Why it works: Protein helps build muscle (especially important in your 40s), keeps you full, and supports hormone production.
Goal: 25–30g per meal (think palm-size portion)
Easy wins:
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Eggs + Greek yogurt
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Protein smoothies
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Grilled chicken, salmon, or tofu bowls
