Episode notes
In part two of this perimenopause series, I share how the “creeping” hormonal shifts can look and feel in real life, especially when no two months are the same and we tell ourselves we’re “too young.”
I cover three subtle signs: slower recovery and increased sensitivity after workouts (including more soreness, joint stiffness and feeling drained instead of energised), heightened cravings and snacky “food noise” linked to less stable blood sugar, and cycle changes such as heavier periods, shorter or longer cycles and more pronounced PMS symptoms.
I explain why stress tolerance shifts in your forties and how that affects training, plus practical strategies: prioritising lean protein, pairing carbs/sweet foods with protein, supporting joints with omega-3s, improving sleep, using “dinner and done,” pulling back intensity around your cycle, tracking symptoms monthly, setting boundaries, and focusing on consistency over extremes.
I also encourage getting support and speaking up rather than struggling silently, and I mention my Time to Thrive coaching and free community.
How You Can Work With Me...
Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen
Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle
Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness
Want to get in touch? Send me an email via nicolagrahampodcast@gmail.com
00:00 Perimenopause Reality Check
01:27 Stop Fighting Your Body
02:10 Action Over Awareness
03:43 Mid Cycle Compassion
05:47 Symptom Five Recovery Shifts
08:10 Lean Muscle And Protein
10:18 Joint Stiffness Explained
12:40 Train Smarter Around Cycle
20:56 Cravings And Food Noise
22:23 Stabilize Blood Sugar
24:02 Protein For Cravings
25:34 Sleep First Strategy
26:12 Stop Undereating Stress
28:35 Dinner And Done
31:10 Inner Knowing No Guilt
34:36 Cycle Changes Signs
38:48 Track Patterns Get Help
40:53 Support Community Reset
44:19 Perimenopause Action Plan
45:56 Coaching And Wrap Up