Overview

Perimenopause can feel unpredictable. This guide turns daily levers-food, movement, light, sleep, and simple tracking-into small steps you can keep so evenings and mornings feel steadier. Build protein-and-plant plates that satisfy, add 10-minute walks and brief strength sessions, and set a quiet last hour so sleep can help. Learn timing for caffeine, alcohol, and hydration, and follow a calm 4-12-week plan with quick tools and a weekly check-in. Protein-forward, plant-rich plate formulas and satisfying swaps 10-minute after-meal walks and short strength 2-3 days/week Evening wind-down with light and temperature cues Simple symptom tracking and a weekly review A 4-12-week plan with quick sheets and next steps

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