How I’m Supporting My Hormones in Midlife—Without the Pressure

Hormones are behind the scenes of everything—our energy, mood, sleep, metabolism, digestion, and how we respond to stress. So when they start shifting in midlife, we feel it. And not always in ways that feel graceful.

During perimenopause and menopause, cycles become irregular—or stop altogether. Energy becomes unpredictable. Our bodies change, even when our routines haven’t. It can feel disorienting, frustrating, and even a little isolating.

The truth is, there’s no one-size-fits-all solution for hormonal balance. But there are ways to support our bodies through this season with more care, more nourishment, and a lot less pressure to do everything perfectly. I wanted to share what’s actually been helping me feel more grounded—and what I often recommend to clients navigating these same midlife shifts.

How Hormones Speak Up

Sometimes the signs are subtle, and sometimes they’re loud. You might wake up tired, even after a full night’s sleep. Or notice mood swings and anxiety that seem to come out of nowhere. Cravings, bloating, and stubborn weight gain can creep in—even when nothing else has changed. Falling asleep (or staying asleep) gets harder. The dreaded afternoon crash returns. Brain fog makes it feel like your thoughts are walking through molasses.

You might feel less connected to your body, less interested in intimacy, or just… less you. Maybe your cycle is all over the place—or gone entirely. And then there are the hot flashes, the night sweats, and the moments that make you wonder: Is this just how it is now?

You’re not imagining it. These changes are common in perimenopause and menopause. They’re natural—but that doesn’t mean we have to just live with them.

What’s Helping Me Feel More Balanced

One of the biggest shifts for me has been learning how to support my adrenals more gently. These small but mighty glands take over much of our hormone production after the ovaries begin to slow down. If they’re depleted from years of stress (hello, most of us), the ripple effect is real.

I’ve made simple but steady changes: easing into my mornings without rushing, starting my day with mineral-rich hydration before caffeine, and taking short breaks throughout the day to reset my nervous system. Sometimes I make an adrenal cocktail with coconut water, a splash of citrus, and a pinch of sea salt. It’s not a miracle fix—but these small, consistent choices have truly made a difference.

I’ve also become more mindful of my blood sugar balance. Midlife makes us more sensitive to the highs and lows, which can throw off cortisol, insulin, and even estrogen. I eat before I’m starving and pair carbohydrates with protein and healthy fats to stay steady. I keep easy snacks on hand—like hard-boiled eggs, chia pudding, or a handful of almonds—to help bridge the gap when life gets busy. Keeping my blood sugar stable has calmed my mood, reduced cravings, and created a more solid foundation overall.

Minerals have been another game-changer. Magnesium supports my sleep, mood, and muscle tension. A quality B-complex helps with energy and nervous system support. I always return to real food first: leafy greens, pumpkin seeds, avocado, beets, and plenty of sea salt. When I’m run down, I turn to bone broth or liver-supportive teas. Supplements help—but food is always my starting place.

Even though I’m now in the post-menopausal phase, I still notice my natural inner rhythms. Some days I feel more focused and social; others I need rest and solitude. I’ve stopped pushing just to keep up. Instead, I track how I’m feeling—not to control anything, but to stay aware. If I feel low, I clear space in my schedule when I can and remind myself that needing more rest isn’t a weakness—it’s wisdom. Menopause hasn’t cut me off from my hormones; it’s just invited me to relate to them differently.

Supporting detox and digestion has also helped. Hormones are processed through the liver and cleared through the gut, so if either is sluggish, I feel it. I include liver-loving foods like beets, dandelion, bitter greens, and lemon water. I sip digestive teas in the afternoon and evenings and keep my body gently moving—daily walks help everything flow. When I feel especially bloated or sluggish, I do a castor oil pack. It’s a small act of care that reminds me to slow down and support my system.

And yes, I’m a fan of smart, targeted supplements—but only when they’re truly needed. Adaptogenic herbs like ashwagandha, rhodiola, and holy basil help my body adapt to stress without overstimulating it. Digestive enzymes with meals help me absorb nutrients and reduce bloating. Basic mineral support—like magnesium, potassium, and good-quality salt—has helped more than any fancy detox or cleanse.

Progress, Not Perfection

The biggest lesson I’ve learned? Balancing hormones in midlife isn’t about fixing everything or getting it all “right.” It’s about paying attention, showing up for myself, and honouring what my body needs in this new season.

I’ve found more peace by eating in ways that support my energy, listening when I’m stressed, resting when I’m tired, and letting go of the idea that there’s one perfect way to do any of this. Our hormones aren’t fighting us—they’re just asking for more care, more softness, and a little less pressure to be everything for everyone.

If you’re moving through these midlife shifts too and want personalized support, I’d love to walk alongside you. I work 1:1 with women in perimenopause, menopause, and beyond to create nutrition and lifestyle plans that feel nourishing, grounded, and doable.