You vs. You - The Perimenopause Recalibration
By Dr. Simone Sturm, Denver Holistic Medicine
There comes a moment for many women in perimenopause where things start to feel… different.
Your body doesn’t respond the way it used to.
The workouts that once worked suddenly don’t.
The motivation that felt automatic now feels like effort.
And quietly, a narrative can begin to form:
“Maybe this is just what happens at this age.”
But here’s the truth I want you to anchor into:
This is not a decline. This is a recalibration.
And the most important shift you will make in this phase is this:
It’s no longer you vs. your body. It’s you vs. you.
What’s Actually Happening (The Physiology Matters)
Perimenopause is not just about hormones dropping—it’s about hormonal variability.
Estrogen fluctuates (not just declines)
Progesterone often drops first
Cortisol becomes more impactful
Insulin sensitivity can decrease
Muscle mass becomes harder to maintain (sarcopenia risk increases)
These changes influence:
Fat storage (especially abdominal)
Energy levels
Recovery from exercise
Mood and motivation
This is not a lack of willpower.
It is a shift in physiology that requires a shift in strategy.
Why Motivation Feels Harder (and What Most Women Get Wrong)
Many women try to apply their 30-year-old strategy to a 45-year-old body:
More cardio
Less food
Pushing harder
This often backfires.
Why?
Because your nervous system is more sensitive to stress now.
Overtraining + underfueling =
➡️ Increased cortisol
➡️ More fat storage
➡️ Worse recovery
➡️ Less motivation
So the cycle continues:
You feel worse → you push harder → your body resists → motivation drops
This is not a discipline problem.
It’s a mismatch between your approach and your biology.
The Shift: From Punishment to Precision
The women who thrive in perimenopause are not doing more.
They are doing things more intentionally.
1. Strength Training Becomes Non-Negotiable
Muscle is your metabolic currency now.
Improves insulin sensitivity
Supports fat loss
Protects bone density
Enhances mood
3–4 days per week of resistance training is one of the most powerful interventions you can implement.
2. Protein Is Your Foundation
Many women are significantly under-eating protein.
Aim for:
~0.8–1.0g per pound of goal body weight (adjust individually)
This supports:
Muscle maintenance
Satiety
Stable energy
3. Regulate Before You Restrict
Before cutting calories, stabilize:
Blood sugar
Sleep
Stress
Because:
A regulated body responds. A stressed body resists.
4. Train Your Nervous System, Not Just Your Body
If everything feels harder, your system may be overwhelmed.
Add:
Walking (especially outdoors)
Breathwork
Sunlight exposure
These are not “extras.”
They are foundational inputs for recovery and motivation.
The Mindset Shift: You vs. You
This phase is not about chasing who you used to be.
t’s about becoming someone more aligned, more aware, and ultimately—more powerful.
Because now:
You have to be intentional
You have to choose yourself
You have to follow through even when it’s not automatic
And that’s where the transformation happens.
Not in perfection.
Not in extremes.
But in consistency when it would be easier not to.
What “Looking Amazing” Really Means Now
Let’s redefine this.
Looking amazing in perimenopause is not about:
Being the smallest version of yourself
Punishing your body into submission
It’s about:
Having muscle
Feeling strong
Having stable energy
Waking up clear and focused
Feeling confident in your body again
That is not superficial.
That is physiological alignment.
Practical Starting Point (Keep It Simple)
If you feel stuck, start here:
Strength train 3x/week
Eat protein at every meal
Walk daily (20–30 minutes)
Prioritize sleep consistency
Stop chasing extremes
Then build.
Final Thought
Perimenopause is not the time to give up on your body.
It is the time to understand it.
To work with it.
To lead it.
Because at the end of the day:
The real transformation is not you vs. aging.
It’s you deciding who you are going to be in this next phase.
And that choice?
That’s still yours.
If you’re ready to take a more personalized, physiology-based approach to your health, we’re here to support you.