Why Does My Body Feel Different in Perimenopause?

By Jenn Giurgevich

Why is this suddenly not working anymore?

“Why is this suddenly not working anymore?” Many women in their late 30s, 40s and early 50s notice changes that feel frustrating and confusing. Weight gain (especially around the midsection) and other symptoms seem to come out of nowhere.

Welcome to perimenopause. The good news? These changes are common and there are ways to support your body through them.

Perimenopause is the transition leading up to menopause, and it can last several years. During this time, hormones, especially estrogen, begin to fluctuate. These hormonal shifts can impact how your body stores fat, your hunger and fullness cues, energy levels and sleep quality, and muscle mass and metabolism.

One of the most common concerns I hear from women is: “I haven’t changed anything, but I’m gaining weight.” There’s truth to that. But this doesn’t mean weight gain is inevitable, it just means your approach may need to evolve. Focus on supporting your body with simple, sustainable habits:

Prioritize protein

Protein becomes even more important in midlife. Aim to include a source of protein at every meal and snack. It helps preserve muscle mass, keep you feeling full and supports metabolism.

Don’t skip strength training

Muscle is your metabolic ally. Even 2–3 sessions per week of resistance training can help maintain or build muscle, improve body composition and support long-term weight management.

Build balanced meals

This combination helps stabilize blood sugar and energy levels throughout the day:

Protein
Fibre-rich carbohydrates
Healthy fats

Support your energy, not just your weight

Poor sleep and high stress can make everything feel harder, especially weight management. Focus on consistent meals (avoid long gaps without eating), gentle routines that support sleep and managing stress in realistic ways (not perfection).

Shift the goal

Instead of focusing only on the number on the scale, consider:

Strength
Energy
Consistency
How your clothes fit

Perimenopause isn’t a problem to “fix”, it’s a phase to understand. If you’re feeling unsure about where to start, you don’t have to figure it out on your own. Working with a dietitian can help you cut through the noise, focus on what actually matters, and create a plan that fits your life.

Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.