Perimenopause at 43: What Helped My Symptoms (My Plan)
on September 28, 2025

Perimenopause at 43: What Helped My Symptoms (My Plan)

Personal experience, not medical advice. Please work with a qualified practitioner for your own care.

 

I’m 43, and recently I got smacked, out of nowhere, by what I believe are perimenopause symptoms. Not a slow, graceful transition. More like I woke up one day and felt like I didn't recognize myself anymore.


What symptoms showed up overnight:

+ Puffy weight gain + body composition changes

+ Zero libido

+ Mood swings (more reactive/angry)

+ Body temperature shifts (not classic hot flashes)

+ Gut issues returning

+ Taste/craving changes (wanting foods I don’t usually eat)

+ Gray hairs popping in

+ Headaches

+ UTI-like feelings without an actual UTI

+ Major brain fog (couldn’t find words mid-sentence)

+ Fatigue

For context: I had just come off some traumatic health issues - (botox poisoning + MCAS in 2024 and explant surgery in February this year).  I honestly felt like I’d been doing everything “right” for my health and hormones - so this wave felt confusing and humbling.

I talked about it months ago (here’s the full video on my TikTok), and since then I’ve been experimenting slowly & intentionally. Here’s what I changed, what I’m doing now, and where I’m at today.

 

The plan I'm on (with a naturopath’s input)

I met with a naturopathic doctor for a sanity check and direction. His suggestions felt simple but strategic, and I committed.

 

1) Keto diet, without dairy

My everyday diet was already close to keto (animal based), but I was having fruit + cheese most days. First swap: pause dairy and fruit. That alone seemed to help a lot.

 

Why a keto diet can help hormones:

Steadier blood sugar & insulin → fewer mood/energy crashes, easier weight management. Estrogen swings in peri can worsen insulin resistance; lowering carbs often improves it. 

Alternative brain fuel (ketones) during the “menopause brain energy dip,” which can show up as brain fog. Ketones supply fuel and have anti-inflammatory effects. 

Less inflammatory load from dairy (for many): whey is highly insulinogenic; some dairy is histamine-rich and/or irritating to sensitive guts.  Both can aggravate peri symptoms.

 

Blood sugar & insulin (why lower carb helps):

Perimenopause brings fluctuating and ultimately lower estrogen, which is linked to reduced insulin sensitivity. That makes blood sugar swings more likely and fat loss harder. A lower-carb/keto pattern often improves insulin resistance, which can translate to steadier energy, fewer cravings, and easier body-composition management.

 

Brain fog, mood & inflammation (why ketones help):

Neuroimaging shows menopause transitions come with changes in brain glucose metabolism - many women feel that as fog, word-finding issues, and fatigue. Ketones provide an alternate fuel and β-hydroxybutyrate can dampen NLRP3 inflammasome activity (an inflammation pathway), which may support clearer thinking and steadier mood.

 

Why dairy-free specifically:

Insulin spike: Whey and some dairy proteins trigger a disproportionately high insulin response, which can work against metabolic steadiness in peri. 

Histamine & sensitivity: Estrogen fluctuations can interact with histamine pathways; fermented/aged dairy is a common histamine source and may worsen headaches, flushing, congestion, or skin issues in sensitive people. 

Gut: If lactose/casein aggravate your gut, removing dairy can cut bloat and GI symptoms—important since gut health and hormone symptoms tend to move together (your experience matches this).

 

How to start keto (try it):

  • Protein-first meals, non-starchy veg, quality fats (grass fed butter - it's not dairy, olive, avocado, tallow, 100% grass fed meat).
  • Electrolytes daily (sodium, potassium, magnesium) to avoid the “keto flu.”  Here's ones that I love - save with code: JAMIE
  • Morning protein + earlier eating window (close by late afternoon) if it helps sleep and mood.
  • Dairy alternatives: grass fed butter - (it's not dairy, it's the fat), ghee (if tolerated), coconut milk, or simply skip.
  • Track for 4–6 weeks: sleep, brain fog, cravings, cycle symptoms, body comp, skin.


2) Fasting: Earlier in the day

I’ve done intermittent fasting for years, usually skipping breakfast and eating later. The change: eat in the morning (protein first thing) and close my eating window earlier—aiming to finish around 4–5pm. It’s basically the opposite of what I used to do, and it’s been surprisingly stabilizing for mood, sleep, and brain clarity.

 

What fasting does that can help:

  • Steadies insulin + blood sugar. Estrogen swings in peri can worsen insulin resistance. Early fasting, finishing food earlier in the day, has been shown to improve insulin sensitivity, blood pressure, oxidative stress and appetite even without weight loss. 
  • Gives your brain alternate fuel. Short fasts raise ketones, which can act as anti-inflammatory fuel and may calm overactive immune pathways linked to “brain fog.” 
  • Aligns with circadian rhythm. We’re wired to metabolize food better earlier. Moving meals earlier (and dinner earlier) improves 24-hour glucose control and may support hormones that regulate sleep and mood. 
  • Resets digestion time. Longer gaps between meals let the gut do housekeeping.  Helpful for bloat/IBS-type symptoms that often flare in peri. 

 

Why the earlier window (what you’re doing) matters:

Eating first thing (protein-forward) and closing the window by late afternoon lines up with circadian biology and is the version of fasting most consistently linked to metabolic benefits. 

 

How to try it:

  • 12–14 hr overnight fast most days (e.g., 6:30 pm–8:30 am).
  • Protein-first breakfast; finish food early (aim 4pm–6pm a few days/week).
  • Hydrate + electrolytes.  Electrolytes I recommend - save with code: JAMIE
  • Track sleep, energy, mood, cravings, and cycle/bleeding changes for 4–6 weeks.
  • Pull back if you see worsened sleep, anxiety, or big energy dips.


3) Morning light + movement (consistently)

I’ve known this for circadian and nervous system support, but I wasn’t very consistent. Now I prioritize morning sunlight and a walk within ~30 minutes of waking. When I actually do it, I notice the difference in how I feel and my sleep.

 

Why sun + movement in the first 30 minutes helps:

  • Locks your body clock (circadian) in place. Morning daylight is the strongest signal to set your internal clock. When you catch it early, you shift your rhythms earlier (“phase advance”), which tends to mean easier sleep at night, steadier energy and mood during the day. 
  • Smooths stress hormones (the AM cortisol curve). Bright light soon after waking can boost/normalize the cortisol awakening response, a healthy rise that helps you feel alert without over-caffeinating. 
  • Supports mood + “menopause brain.” Light to the eyes (not about UV) triggers non-image-forming pathways that influence melatonin, serotonin, alertness and mood. 
  • Movement amplifies the effect. Light sets the clock; exercise also shifts it (morning tends to advance), reinforcing that earlier, steadier rhythm. Morning movement improves daytime alertness and can make nighttime wind-down easier.

 

Why this matters in perimenopause:

Peri often brings sleep disruption, mood swings, brain fog, and metabolic wobble. Anchoring the circadian system (light + gentle movement early) helps downstream hormones, regulate sleep, balance appetite signals, and resilience so your whole day runs on a more predictable rhythm. 

 

How to do it:

  • Step outside within 30 minutes of waking (no windows): aim 5–10 minutes on a clear day, 15–30 minutes if overcast. Look toward the sky (not at the sun). Sunglasses off if comfortable. Walk if you can.
  • Add easy movement: a relaxed walk, light mobility, or gentle cardio for 10–20 minutes. You’re stacking two circadian cues (light + movement) for a stronger effect. 
  • Keep evenings dim: protect the win you created in the morning by reducing bright/electronic light at night to avoid shifting your clock later. No screens at least an hour before bed - this is a non negotiable for me.

 

My current morning routine 

I keep it simple and stack habits so it’s done in 15 minutes:

  • Glass of salt + lemon water the moment I wake up
  • Vibration plate (15 minutes)
  • Red light therapy while I’m on the plate: one panel focused on my chest (topless), handheld on my face, and now a HigherDOSE red light hat
  • Listening to affirmations - sets the tone for my day 
  • Sun walk ~30 minutes (either before or after, weather/schedule dependent)

It sounds like a lot on paper, but it’s quick and it wakes up my body, lymph, and brain. The red light piece is the best thing for mitochondrial support.

Click here for the links to everything I use in my morning routine

 

4) Supplements + supports that moved the needle (for me)

 

+ Chaste Tree (Vitex) — 1000 mg daily.

+ PushCatch Liver Detox for a few months. For me, focused liver support was huge for hormones and digestion. I noticed changes almost immediately from the binder support and clearing out stagnant toxins.  I personally recommend a 3–6 month liver support/detox protocol, but do what’s right for you and get guidance if you can.

+ Castor oil packs to the liver & gut 5 nights/week.  Castor oil packs are also good for liver detox and support better digestion, sleep and hormones.

+ Magnesium every night. Sleep has always been decent for me, but lately it’s been deeper and more restorative—especially when I keep sugar (including fruit) and dairy out. If I do carbs/dairy on a weekend, I feel it in my sleep quality and energy the next day. I take magnesium every night for calming & optimal sleep.

 

Supplements are available in my FullScript store - save 15% on all supplements

Organic, hexane free castor oil packs - save 10% with code: JAMIE10

Magnesium - save 15% with this link

 

Peptides I’m Cycling Right Now (personal experience, not medical advice)

Other ways I optimize my health and hormones are I rotate different peptides based on what I’m focusing on. Right now that looks like:

 

 

How I use them: I change one variable at a time, start low, track how I feel, and take breaks (think cycles, not daily forever) - this isn’t one-size-fits-all.


5) Alcohol (the honest part)

I don’t drink now. I don’t think alcohol is helpful for anyone, and especially not for women navigating hormones. And yes, I miss it—a lot. I loved wine and a good martini. As an introvert, alcohol felt like instant confidence and made social settings easier. But it doesn’t work for my health, and moderation isn’t my natural setting with alcohol. So I choose to be sober, and I channel that energy into my health, my work, and my family. It’s not everyone’s path, but it’s been a game-changer for me.


6) Labs + data I’m running

I’m about to do bloodwork through Function Health for a blood panel. I typically run a DUTCH Complete and a GI-MAP 1–2×/year to track hormone markers and gut health. I like a full scope of testing that covers things only blood can show that stool/urine/saliva can’t, and vice versa.

My advice: if you can swing it, functional testing every ~6 months keeps you proactive. If the budget's tight, start with the basic Function Health panel and build from there.


How I feel today

I’m hesitant to jinx anything, but I feel better. Not “perfect,” not pretending this is linear. But the brain fog is lighter, my sleep is stronger, weight hasn’t been fluctuating and feels more balanced, my mood is steadier, and my energy feels more stable again. The scary “who am I?” feeling has softened.

 

What’s actually working for me seems to be the basics done consistently:

 

+ Protein early, earlier window

+ Morning light and movement

+ No dairy/sugar/carbs (most days)

+ Liver support + castor packs

+ Red light + nervous system care

+ No alcohol

 

What I’m learning (and what I’d tell a friend)

  • Your body can shift fast—even if you’re “doing everything right.”
  • Simple things (eat earlier, sleep deeper, sunlight in the AM) can be more powerful than chasing extensive protocols.
  • Removing potential hurdles (alcohol, dairy, sugar for now) often gives you the clearest feedback.
  • Testing helps, but your daily rituals move the needle.

If you’re in this season too: I see you. You’re not broken; your body is talking. Start with basics you can repeat, track how you feel, and adjust. And if you need a place to begin, try this for 2 weeks:

 

My 2-Week Reset Template:

  1. Morning: big mineralized water → protein breakfast → 10–30 min sunlight + walk
  2. Day: keto-leaning without dairy, simple meals, steady minerals
  3. Evening: finish eating by 4–5pm if possible; screens down earlier
  4. Night: castor pack, magnesium, gentle wind-down, sleep
  5. Daily: red light (if you have it), nervous system care (breath, prayer, journaling)

 

I’ll keep sharing as I learn. Again: this is my personal journey and what’s helped me. Always do what’s right for you, and get personalized guidance if you can.  If you are interested in the testing packages offered by my functional medicine team, here is the link:

Functional Medicine Packages