WHICH PERIMENOPAUSE PHASE ARE YOU IN? THE 5 STAGES EXPLAINED

perimenopause women's health Jan 27, 2025

Feeling “off” lately but not sure why? This blog might have your answer.

You’ve heard of menopause, but did you know perimenopause isn’t just one big hormonal mess - it actually happens in phases?

If you’ve been feeling “off” lately but can’t quite put your finger on why, you might be thinking:

“Surely, it can’t be perimenopause yet?”

Spoiler alert: It can.

One of the biggest frustrations I hear from women is:

“I know something’s changing, but my doctor says I’m too young for menopause. Something doesn’t feel right though. Could it be my hormones?”

If your symptoms don’t quite match what you’ve read about menopause, this blog will help you figure out which perimenopause stage you’re in - and what’s coming next.

(And before you worry - no, you’re not imagining it!)

Many women don’t realise they’re in perimenopause because symptoms start subtly. You might chalk it up to stress, lack of sleep, or just getting older. But if you’ve noticed changes in your cycle, mood, or energy, it’s worth paying attention - because understanding where you are in this transition can help you feel more in control.

SUPER-EARLY PERIMENOPAUSE (A.K.A. “THE OVERACHIEVER PHASE”)

  • Your cycle is still regular (12-14 times per year), but may be a little shorter (21–26 days).
  • More: Heavier bleeds, sore breasts, intense PMS, migraines, mood swings, and feeling irritated or angry.
  • You might think: “I never used to feel like this before my period.”
  • What’s happening: Progesterone is already declining, making estrogen surges feel more intense.

WHY THIS HAPPENS

Your body is adjusting to lower progesterone, while estrogen starts fluctuating more than before. The estrogen rollercoaster is still gentle compared to later phases, but with less progesterone to balance it out, the dips and peaks feel more extreme

Some cycles might feel normal, while others leave you exhausted, anxious, or snappy.

HOW TO SUPPORT YOUR BODY:

Keep your blood sugar balanced (unstable blood glucose worsens hormone fluctuations).

Magnesium + herbs like tulsi (holy basil), withania, and chamomile support mood and stress resilience.

Reduce alcohol + caffeine (they can amplify symptoms).

PHASE 1 - EARLY PERIMENOPAUSE (A.K.A. “SOMETHING FEELS OFF”)

  • Your periods start to change - some cycles are shorter, some longer.
  • More: Hot flushes, sweats, brain fog, sore breasts, severe PMS, significant mood changes.
  • You might think: “What is happening with my period?!”
  • What’s happening: Progesterone continues declining, while estrogen starts to fluctuate more wildly - spiking higher than ever before crashing down. If you mapped estrogen levels, they’d look like a rollercoaster.

WHY THIS HAPPENS

Estrogen swings higher and lower than it did in your 20s and 30s, causing symptoms to intensify. When estrogen drops, it goes lower than ever before, leading to brain fog, exhaustion, and mood swings.

One of the best ways to understand what’s happening in your body is to track your symptoms and cycle changes. Even just jotting down your cycle length, PMS symptoms, mood shifts, or sleep patterns can help you see trends - and help you feel more prepared as things change. Use a dedicated period tracker or health app on your phone, or just your calendar/diary or notes app are fine. And of course you can go super old-school and use paper and pen!

HOW TO SUPPORT YOUR BODY:

Focus on protein + healthy fats to stabilise energy, mood, and hormones.

Prioritise gut + liver health (helps smooth estrogen levels and reduce the highs and lows).

Magnesium + B vitamins to help with energy, mood, and stress resilience.

PHASE 2 - MID PERIMENOPAUSE (A.K.A. “THE ROLLERCOASTER”)

  • Your periods become even more unpredictable - skipping months or showing up every few weeks.
  • More: Hot flushes, night sweats, vaginal dryness, reduced libido, new food intolerances, reflux, and bloating.
  • You might think: “Whose body is this?!”
  • What’s happening: Ovulation becomes irregular, estrogen fluctuates dramatically, and testosterone is now relatively higher - which can lead to belly fat and chin hairs.

HOW TO SUPPORT YOUR BODY:

Support gut + liver health to help clear excess estrogen.

✅ Increase phytoestrogens [LINK TO PHYTOESTROGENS BLOG] (flaxseeds, soy, sesame) to balance hormone levels.

Strength training to maintain muscle and metabolism.

PHASE 3 - LATE PERIMENOPAUSE (A.K.A. “THE WAITING GAME”)

  • Periods are few and far between - sometimes 10 months apart.
  • More: Insomnia, joint pain, skin changes, brain fog, low energy.
  • You might think: “When will this end?!”
  • What’s happening: Estrogen levels are lower than ever, and testosterone is still relatively high.

HOW TO SUPPORT YOUR BODY:

Prioritise muscle-building + protein to maintain metabolism and bone health as it will drop rapidly in the first 2 years post-menopause, along with weight, skin, hair and nails.

Omega-3s + phytoestrogens help with mood, hormones, bones, immune system, skin elasticity.

✅ If you’re struggling with sleep, magnesium + building stress resilience are key.

THE SPECIAL GUEST – WEIGHT GAIN!

  • Weight gain can happen in any perimenopause phase - it often creeps on. Most women in menopause gain 500g per year, and before you know it, you’ve gained 5kg - without changing anything that you eat, drink, or do.
  • What’s happening: Changes in estrogen affect insulin sensitivity, making it easier to gain weight (especially around the middle).
  • Why: Testosterone remains relatively higher, estrogen is trending lower, and cortisol increases as progesterone declines, all of which contribute to insulin resistance and midsection weight gain.

HOW TO SUPPORT YOUR BODY:

Prioritise protein, fibre, healthy fats, and strength training to maintain metabolism.

Stabilise blood sugar (avoid excessive refined carbs).

Support stress resilience (elevated cortisol = more fat storage).

WHAT PHASE ARE YOU IN? FIND OUT WITH MY FREE GUIDE: THE PERIMENOPAUSE DECODER

Perimenopause doesn’t follow a straight path - it’s a constantly shifting experience. One of the biggest frustrations I hear from women is not knowing where they are in the journey, what’s coming next, or how long it might last.

Not sure which stage you’re in? That’s why I created my free guide, The Perimenopause Decoder, which breaks it all down so you can stop guessing and start feeling more in control and clearly see:

✅ Which phase you’re in
✅ What’s coming next
✅ How long this might go on for
✅ What steps you can take to support your body

👉 Download The Perimenopause Decoder here!

If you’ve felt like your body is changing but you don’t know why, this guide will give you real answers and a clear path forward.

FINAL THOUGHTS

Perimenopause isn’t just one big hormonal mess - it’s a journey that can often feel like you’re stuck on a wild rollercoaster ride you didn’t ask to be on! When you understand where you are, it’s so much easier to know what’s commonly experienced, what’s coming next, and how to support your body through the process, so it can better adapt or adjust to the hormone changes - giving you less symptoms.

This isn’t about just enduring perimenopause - it’s about changing your experience so you can thrive through it.

If you’re tired of feeling out of sync with your body and ready to take control of your health, start by downloading The Perimenopause Decoder - your guide to navigating this phase with confidence.

 
 

Take control of your perimenopause journey — manage mood swings, hot flashes, and other symptoms naturally. (Yes, you have more options than hormone therapy!) 

PerimenoGO (because who wants to pause anyway?!) is the easiest way to go from perimenopause chaos to calm in just 4-weeks. You'll eat delicious, satisfying meals to support, nourish and soothe your hormones, lose weight, improve your mood and energy, and feel comfortable in your body and clothes again. 👇

Let's PerimenoGO!

Is it perimenopause hormone changes or something else making you cranky, exhausted, overwhelmed, and gaining weight in your 40s?

SOLVE THE MYSTERY BEHIND YOUR SYMPTOMS WITH THE PERIMENOPAUSE DECODER

Don't keep feeling stuck and confused - download The Perimenopause Decoder now and get clear on what's behind how you're feeling.