Perimenopause, Hormones & Metabolism: What’s Really Going On in Your Body
- Karla Andrade
- Aug 26
- 3 min read
Perimenopause is the time before menopause when your hormones start to change. It can last 2–10 years. Most people know about hot flashes and changes in periods, but many don’t realize that these hormone changes also affect how your body uses energy. This can change your weight, energy, and long-term health.
1. The Hormonal Timeline of Perimenopause
Early Perimenopause
- Progesterone drops first.
- You may have trouble sleeping, feel moodier, or notice changes in your period.
- Periods can get heavier and last longer.
Late Perimenopause
- Estrogen drops quickly.
- Hot flashes happen more often.
- You may have brain fog and trouble focusing.
- Belly weight gain can speed up.
- This is an important time to protect your metabolism.
2. Hormonal Imbalance = Metabolic Imbalance
Estrogen is not just for reproduction—it also helps control
metabolism.
Before menopause, estrogen:
- Helps keep muscle, which burns calories.
- Helps control hunger.
- Makes it easier for your body to use sugar for energy.
During menopause, both estrogen and progesterone drop.
Other hormones change too:
- Leptin (a hormone that makes you feel full) and growth
hormone shift.
- Belly fat around your organs increases.
- You lose muscle, so you burn fewer calories.
- It’s harder for your body to control blood sugar.
3. Why Insulin Resistance Rises
When estrogen drops, it sets off a chain reaction:
- Estrogen ↓
- Muscle mass ↓
- Insulin sensitivity ↓ (your body doesn’t use sugar as well)
- Blood sugar stays higher
- Belly fat ↑
- Risk for diabetes and heart disease ↑
These changes can start 3–4 years before menopause and
last up to 1–2 years after.¹
4. The Science of Perimenopausal Metabolic
Change
When estrogen drops:
- Belly fat increases and moves more toward the middle.²
- Muscle mass goes down, which slows your metabolism.³ ⁴
- Blood sugar and insulin levels can rise, even if you are not
overweight.²
5. How to Support Your Metabolism in
Perimenopause
Nutrition
- Eat enough protein (1.3–1.6 g per kg of body weight each
day) to keep muscle.
- Get at least 25 g of fiber daily to help with blood sugar.
- Limit processed carbs, sugar, and alcohol.
Exercise
- Strength train 2–3 times a week.
- Do at least 150 minutes of cardio weekly.
Lifestyle
- Get good sleep to help hunger hormones stay balanced.
- Manage stress so cortisol (a fat-storing hormone) stays
in check.
6. Medical & Supplement Support
Hormone Replacement Therapy (HRT) may help improve
blood sugar and fat distribution when used under medical
guidance.¹ ²
Supplements like creatine monohydrate, omega-3s,
magnesium, and probiotics may help muscle, metabolism,
and gut health—only with professional advice.⁴
Conclusion
Perimenopause is more than just a reproductive stage—it’s a key time
for your metabolism. By understanding these changes early, you can
protect your muscle, keep your blood sugar steady, and support your
long-term health.
If you want help with your metabolism, nutrition, or fitness during
perimenopause or menopause, we can guide you. Schedule a free
consultation on our home page by selecting “talk to an expert.”
References
Santosa S, Jensen MD. The sexual dimorphism of lipid kinetics in humans. Front Endocrinol (Lausanne). 2021;12:598. doi:10.3389/fendo.2021.598
ZOE Health. Menopause & metabolism research summary. ZOE PREDICT Study. Accessed August 14, 2025. https://zoe.com/learn/menopause-metabolism-study
Lovejoy JC, Sainsbury A. Sex differences in obesity and the regulation of energy homeostasis. Obes Rev. 2009;10(2):154-167. doi:10.1111/j.1467-789X.2008.00529.x
Mayo Clinic. Menopause weight gain: Stop the middle-age spread. Mayo Clinic. Updated 2023. Accessed August 14, 2025. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
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