Doctors kept saying, “You’re too young for perimenopause.”
Meanwhile, my body was basically replying, “Cute. But something is definitely shifting here.”
I didn’t feel old — not even close. I was (and still am) active, coaching women, teaching fitness classes, lifting weights, doing all the “right” wellness things. Yet recovery slowed. Sleep changed. Energy became less predictable. And my lifelong migraines — companions since I was seven — suddenly became more intense and frequent.
There was a clear pattern, even if I didn’t see it immediately. Every Saturday I taught classes fasted, powered by a strong black coffee. Classes felt amazing: adrenaline, music, empowered women moving together.
Then I’d eat lunch… and crash.
Not normal tiredness. A full migraine episode: pounding head, nausea, overheating, zero energy. Sometimes the whole weekend gone.
After months of this, I heard exercise physiologist Dr. Stacy Sims explain how fasting, caffeine, and intense training affect women differently during hormonal transitions like perimenopause. Everything clicked.
I adjusted how I fueled, when I drank coffee, and how I supported recovery. The Saturday migraines stopped.
That experience changed more than my weekends. It showed me that midlife body shifts don’t require fighting — they invite smarter adaptation.
Since then, I’ve refined several habits supported both by experience and research in women’s physiology. And honestly? I feel stronger, clearer, and more connected to my body than ever.
If you’re noticing similar changes, this conversation is for you.
Teaching intense classes fasted, plus caffeine, plus hormonal changes created a stress cocktail my body stopped tolerating well. Migraines were the loudest signal, but energy instability and slower recovery were also there.
Research on low energy availability (LEA) shows that when active women don’t fuel adequately, hormone balance, immune function, recovery, and metabolism can suffer — particularly during perimenopause.
Adding a simple pre-training meal made a dramatic difference. Nothing fancy:
Energy stabilized. Recovery improved. Migraines decreased.
Fueling properly isn’t indulgence. It’s intelligent physiology.
Let’s be clear: coffee and I are still happily together.
I love the ritual — especially in this cold Dutch weather where holding a hot cup sometimes feels like emotional support.
But drinking strong coffee first thing on an empty stomach, especially before training, amplified stress responses. Once I shifted coffee to mid-morning, usually after food, migraines decreased significantly.
Hormonal transitions can increase sensitivity to caffeine’s effects on cortisol, blood sugar stability, and nervous system activation. Timing matters more than elimination.
Same coffee. Smarter context.
And no, your personality doesn’t disappear if you don’t drink coffee at 7 a.m. I checked.
I always valued sleep — theoretically. But midlife taught me to protect it practically.
Hormonal fluctuations can disrupt sleep through temperature regulation changes, mood shifts, or increased nervous system activation. Add a busy life on top, and recovery becomes compromised quickly.
Instead of rigid wake-up rules, I focused on quality:
Cool bedroom
Phone in sleep mode automatically
Reduced evening stimulation
Breathwork when my brain refuses to shut up
Blackout curtains, sleep mask, earplugs (yes, I resisted — yes, they help)
Better sleep improved:
Recovery from training
Emotional resilience
Focus
Energy consistency
Decision-making capacity
Ironically, resting more made me more productive. Exhaustion is not a badge of honor — it’s usually just exhaustion.
And needing more sleep doesn’t mean losing capacity. Often it means your body is investing in keeping you capable.
Women begin losing muscle mass in their mid-30s, accelerating during menopause due to estrogen decline. Muscle isn’t just aesthetic — it supports metabolism, bone health, functional independence, and cognitive resilience.
I didn’t reinvent my diet. I refined it:
More intentional protein distribution
Consistent strength training progression
Whole foods as the base
Cravings stabilized. Recovery improved. Training felt sustainable.
Eventually, I added creatine monohydrate after reviewing research. It’s one of the most studied supplements available and supports cellular energy production (ATP), muscle preservation, recovery, and potentially cognitive function.
And no — creatine doesn’t magically turn women into bodybuilders. If that were true, gyms would look very different.
For me, this is about future brain health as much as physical strength. Alzheimer’s disproportionately affects women, and muscle strength is increasingly linked to cognitive resilience.
I train for the woman I want to be at 70, not just the one in the mirror today.
I used to buy supplements casually — pharmacy here, supermarket there. Then I started reading more about absorption, formulation, purity, and dosage. Reality check: quality varies massively.
Now I choose intentionally:
Not prescriptions. Just transparency.
Combined with nutrition, sleep, and training, I’ve noticed stronger immunity, better resilience, and more consistent energy.
Supplements don’t replace lifestyle. They support it — when chosen thoughtfully.
So, if you’re curious about what I actually take—no, they don’t pay me, though maybe they should!—just drop me a comment or message, and I’ll happily share the details. Consider it our little supplement secret handshake!
We can view midlife as a time of inevitable decline—or we can shift our perspective and recognize it as an opportunity for evolution.
Hormones shift. Recovery patterns change. Habits that once worked sometimes need refinement. Responding with curiosity instead of frustration changes the entire experience.
Fueling appropriately, adjusting caffeine timing, protecting sleep, prioritizing muscle health, and choosing supplements intentionally helped me feel stronger, clearer, and more resilient than before.
Your body isn’t working against you. It’s communicating.
Listening — really listening — often leads to better health, better energy, and a deeper relationship with yourself.
And honestly? That version of wellness feels far more empowering than trying to keep up with the habits of your 25-year-old self.
She was great.
But you, now, are wiser.
And that’s powerful.
If you need some guidance, I invite you to BOOK A FREE CONSULTATION with me. We’ll talk about your goals, challenges, and how I can support your transformation.
Confused by mood swings, sleep issues, and sudden body changes? Discover what perimenopause really is, why it happens, and how understanding this transition empowers women to navigate it with clarity, confidence, and self-compassion.
Feeling drained but wanting to feel stronger and more confident? Discover how progressive overload and consistency help women build physical strength, mental resilience, and sustainable empowerment — without extreme workouts or burnout.
Dr. Stacy Sims — Next Level (Book + Menopause Physiology)
(Science-based menopause training, fueling, and recovery strategies).
IOC Consensus Statement on Relative Energy Deficiency in Sport (RED-S)
PubMed. RED-S Consensus Abstract
Creatine and Healthy Aging Review (open research article)
