When author Glennon Doyle says, “We can do hard things,” she’s not talking about perimenopause, but she may as well be. Once women reach a certain age, the changes that come can be frustrating and downright frightening. We sat down with Kaytlyn Kuecker, MPAS, PA-C, a local Physician Assistant and founder of Diamond K Fitness, to talk about how our bodies change, what symptoms to expect, and—most importantly—how to feel our best during this transitional time of our lives.
(Responses edited for length and clarity.)
Let’s start with the basics. What is perimenopause?
Perimenopause is the phase before menopause, typically starting in the 40s, though it can begin earlier. During this time, estrogen and progesterone levels fluctuate, leading to a variety of symptoms. Menopause is defined as the point when a woman has gone 12 months without a period, but perimenopause can last for several years as the body gradually adjusts to lower hormone levels.
What should we be on the lookout for?
The symptoms of perimenopause can vary widely, but some of the most common include irregular periods, hot flashes, night sweats, and trouble sleeping. There may also be physical changes like weight gain, fluctuations in blood sugar, and decreased energy. Plus, some people experience emotional symptoms like mood swings, anxiety, and even difficulty concentrating.
Are there effective ways to manage these symptoms?
Absolutely! While everyone’s experience is unique, some of the best ways are:
Prioritize protein and balance blood sugar. Sufficient protein and fiber-rich foods help regulate hormones and stabilize energy levels.
Support gut health. A healthy gut plays a key role in hormone metabolism, digestion, and mood. Include probiotic-rich foods and reduce processed foods.
Manage stress and improve sleep. Elevated cortisol (stress hormone) can worsen symptoms. Incorporate deep breathing, meditation, and a solid nighttime routine.
Strength training. Lifting weights helps maintain muscle mass, supports metabolism, and keeps bones strong, reducing the risk of osteoporosis.
Consider lifestyle and supplement support. Certain supplements—i.e., magnesium, omega-3s, adaptogens—may help, but make sure you work with a provider who can help develop a strategy customized for you.
How do you encourage anyone who’s beginning this stage of their lives?
Conquer this phase with knowledge and confidence. Perimenopause isn’t something to fear—it’s your body’s natural evolution. By taking control of your nutrition, stress, and movement, you can feel strong, energized, and balanced rather than just “pushing through.”
If something feels off, advocate for yourself. Your symptoms may be “just part of aging,” but that doesn’t mean you have to suffer. There are real, science-backed ways to support your body and feel your best. You deserve to feel strong and vibrant in every season of life!
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