Hormones Are Messengers: Why You May Feel “Off” in Perimenopause
A series on hormone health for the modern, high-achieving woman entering perimenopause.
If you’ve been feeling tired, foggy, or frustrated with your body lately — waking up at 3 a.m., snapping at loved ones, or noticing weight creep despite consistent exercise — you’re not imagining it.
Here’s the truth: hormones aren’t the problem. They’re messengers. And what you’re feeling is your body’s way of signaling that something needs attention.
December’s post introduced perimenopause, the transitional phase before menopause, and some of the common symptoms women experience. This month, we’re going a layer deeper: why these symptoms happen and what your body is actually trying to tell you.
Why You’re Waking Up at 3am exhausted
Middle-of-the-night wakeups are a hallmark of perimenopause — and they’re more than just annoying.
Here’s what’s happening:
Cortisol fluctuations: Your stress hormone naturally rises in the early morning, but perimenopause can exaggerate this spike.
Estrogen dips: Lower estrogen can disrupt your body temperature and sleep cycles.
Progesterone changes: This hormone normally has a calming effect on the nervous system. As it fluctuates, your sleep may feel lighter or more restless.
Result? You wake up wired, exhausted, and foggy by the time the alarm rings. It’s not “just aging” — your body is signaling stress, sleep debt, or other imbalances that need attention.
Why You’re Gaining Weight Even If Nothing Changed
Many women tell me they feel like their metabolism “broke overnight.” Here’s the science behind the shifts:
Estrogen fluctuations affect fat distribution, often increasing abdominal fat storage.
Progesterone drops can lead to water retention and bloating.
Cortisol sensitivity increases, meaning your body stores more fat in response to stress.
Muscle mass naturally declines with age, which slows metabolism if you’re not adjusting exercise or strength training routines.
Your habits haven’t failed. Your body is simply sending signals: it’s time to support metabolism differently, nurture your muscles, and reduce stressors where possible.
Why Brain Fog and Low Energy Are So Common
Brain fog, fatigue, and low motivation are incredibly common in perimenopause — and again, hormones are the messengers, not the enemy.
Estrogen supports neurotransmitters like serotonin and dopamine, which regulate mood, motivation, and mental clarity.
Progesterone influences GABA, a calming neurotransmitter. Fluctuations can make you feel anxious or irritable.
Testosterone shifts can affect drive, muscle strength, and energy.
Sleep disruptions compound all of the above, creating a feedback loop that amplifies fatigue and mental fog.
When your energy and focus dip, it’s not a failing — it’s information your body is sending about sleep, stress, nutrition, or recovery needs.
Hormones Are Messengers — Not the Problem
Here’s my perspective: symptoms aren’t random. They’re messages.
Snap at your partner or kids? Your nervous system is overloaded.
Craving sugar mid-afternoon? Your blood sugar regulation is shifting.
Waking up exhausted at 3 a.m.? Your sleep and stress systems are asking for support.
Perimenopause is the perfect time to start listening. Understanding the signals early gives you leverage — you don’t have to wait until symptoms spiral to make meaningful changes.
How to Start Listening to Your Hormones
You don’t need to overhaul your life. Start by observing and supporting your body in these broad ways:
Sleep: Track bedtime, wake time, and night awakenings. Even small improvements help your nervous system reset.
Stress: Note moments of overwhelm. Gentle practices like deep breathing, short walks, or meditation can help regulate cortisol.
Nutrition: Balance protein, healthy fats, and fiber to stabilize blood sugar and support energy.
Movement: Keep strength and resistance training consistent to preserve muscle mass and metabolism.
Symptom Tracking: Document sleep, energy, mood, cravings, and cycles to see patterns over weeks.
Think of these as listening tools — actions that help you hear what your hormones are telling you, without overwhelming yourself with detailed protocols just yet.
next steps and what’s coming
Your body is talking. Are you listening?
Start a Perimenopause Symptom Tracker this week to notice patterns in energy, sleep, mood, and metabolism.
In February, we’ll take this a step further: how to decode your hormone lab results so you can respond with precision, not guesswork.
Remember: hormones are messengers, not villains. When you tune in, you can navigate perimenopause with clarity, confidence, and less frustration.
Ready to take a step forward?
If you read this and felt understood or relieved — you’re exactly who this series is for.
1. Lionheart Longevity Labs
Get 80+ biomarkers mapped out through a functional lens so we can see exactly how your inflammation, metabolism, stress, and nutrient status are influencing your hormones. Or, take it a step further and get a specialty DUTCH test to get an in-depth detailed look at your hormones.
2. The Lionheart Inner Circle
(coming soon)
A small-group program for women who want a clear, confident, personalized plan for navigating perimenopause. Spots will be extremely limited to create an intimate experience. Join the waitlist to be the first to know when this opens up.
More details inside the next posts of this series.
