5 Things Sabotaging Your Energy, Mood, and Metabolism in Perimenopause

Embarking on a perimenopause energy, mood, and metabolism journey is one of the most powerful steps you can take to feel like yourself again.
Supporting your body during this transition impacts everything from how you wake up in the morning to how steady, calm, and strong you feel throughout the day.

A balanced metabolism, stable mood, and steady energy don’t just happen by chance they’re the result of learning how to work with your shifting hormones, not against them. But with so much conflicting information online, it’s easy to get caught in common mistakes that actually keep you stuck.

To help you avoid the confusion, here are 5 mistakes to steer clear of on your perimenopause energy journey (and what to do instead).

Mistake #1: Over-exercising when your body is already burned out

One of the most common mistakes women make in midlife is thinking they need to push harder more cardio, more HIIT, more “no excuses.”
But when your adrenals are already depleted, intense exercise can spike cortisol, crash your energy, and worsen stubborn weight gain.

I see this all the time in women who used to thrive on tough workouts but now feel drained for days after. When we shift their focus to strength, walking, and recovery, their energy starts to rise again and the bloating and anxiety start to fade.

Instead, try this:

• Focus on resistance training 2–3x/week

• Swap long cardio for walking or pilates

• Prioritize rest days like they’re part of your training plan

Mistake #2: Eating less to “fix” weight gain

Perimenopause weight changes can be frustrating, and many women instinctively start cutting calories. But under-eating slows metabolism, disrupts thyroid function, and worsens fatigue and mood swings.

A client of mine was eating 1,200 calories a day trying to “stay in control,” yet her body was holding onto everything. Once we added balanced meals especially protein and minerals her metabolism picked up, and she started feeling lighter without restriction.

Instead, try this:

• Eat every 3–4 hours with balanced protein, fat, and carbs

• Add sea salt to meals to support adrenal function

• Start your day with a protein-rich breakfast within an hour of waking

Mistake #3: Ignoring your mineral balance

Most women have no idea how depleted their minerals are by the time they hit perimenopause. Stress, caffeine, and years of dieting all drain magnesium, sodium, and potassium minerals that directly affect hormones, mood, and metabolism.

I learned this firsthand. My own exhaustion didn’t shift until I ran an HTMA test and finally understood what my body was missing. Replenishing those key minerals was the turning point for my energy and focus.

Instead of guessing, try this:

• Prioritize whole-food mineral sources: sea salt, coconut water, leafy greens

• Replenish daily with trace minerals or adrenal cocktails

• Consider HTMA testing to get a personalized plan for your body

Take the Perimenopause Mineral Quiz

Mistake #4: Running on caffeine instead of nourishment

Coffee can feel like a lifeline but relying on it all day keeps your body in a stress loop. It spikes cortisol, tanks blood sugar, and leaves you wired, anxious, and exhausted by afternoon.

I’ve worked with countless women who “needed” coffee just to function. Once we stabilized their minerals and blood sugar, that 2pm crash (and the need for another cup) finally disappeared.

Instead, try this:

• Eat before your coffee protein and carbs first

• Switch to half-caf or matcha in the afternoon

• Focus on blood sugar stability to reduce your need for caffeine

Mistake #5: Trying to go it alone

Perimenopause isn’t something you should have to navigate in isolation. Most women are dismissed when they ask for help—told “it’s just your hormones” or “you’re getting older.” But you can feel good again; you just need the right support and strategy.

Every woman I’ve worked with felt lost before she had a roadmap. Once she understood what her body was asking for, everything shifted her energy, her mood, her confidence.

Instead, try this:

• Get personalized support through HTMA testing

• Learn to interpret your body’s signals instead of fighting them

• Surround yourself with community and guidance that understands this season

By avoiding mistakes like over-exercising, under-eating, ignoring minerals, over-caffeinating, and trying to do it alone, you’re setting yourself up to thrive through perimenopause not just survive it.

Every woman’s body is unique. The key is learning how your metabolism, minerals, and hormones work together then supporting them with consistency and compassion.

If you’re ready to stop guessing and start healing your energy, mood, and metabolism from the root, I’d love to guide you.

My Mini HTMA Package,  helps you uncover what your body truly needs through HTMA testing, mineral balancing, and nervous system support.
With clarity and a clear plan, you’ll finally feel calm, clear, and back in control again.

👉 Learn More Here