Fueling for Energy and Focus During Perimenopause 

Fatigue, brain fog, and energy crashes are common during perimenopause…but they don’t have to be your norm. Nutrition can help stabilize your energy and sharpen your focus so you can feel more like yourself. 

Try this instead: 

• Eat protein-rich breakfasts (e.g., eggs + toast, smoothie with protein powder, or Greek yogurt + fruit). Avoid starting your day with just coffee. 

• Balance meals with fibre, protein, and healthy fats to avoid energy dips 

• Stay hydrated…aim for 2–3 L of water/day, and more if you’re active 

• Don’t skip meals or rely on caffeine alone…it leads to crashes later 

• Get movement in daily…even a short walk can boost mood and focus 

• Limit alcohol, which disrupts sleep and adds to brain fog 

Bonus tip: Track how certain foods affect your energy to identify patterns and make adjustments.