Struggling with fatigue, bloating, or brain fog? Perimenopausal women can thrive by eating carbs strategically, not cutting them.
Let’s clear something up real quick:
Carbs are not the villain.
But you know what is throwing a wrench in your routine right now?
Your hormones—and they’re not even being subtle about it.
Welcome to perimenopause, friend.
It’s like puberty, but with more responsibility, less sleep, and hot flashes in the middle of Target.
Why do you feel “off” even though you haven’t changed much…
If you’re in your late 30s or 40s and suddenly feeling:
- Puffy for no reason
- Exhausted even after a full night’s sleep
- Anxious, wired, or teary over nothing
- Starving one minute and nauseated the next
- And like your usual diet just… isn’t working anymore
It’s not you.
It’s shifting estrogen + progesterone levels, messing with the way your body uses carbs, stores fat, and regulates blood sugar.
This is what no one told us growing up:
Estrogen affects insulin sensitivity.
As estrogen declines during perimenopause, your body becomes less efficient at handling carbs, especially refined ones. This doesn’t mean you need to cut carbs—it means you need to be intentional about the type, timing, and balance of them.
Low estrogen = higher cortisol.
Cortisol (your stress hormone) and insulin are besties. If cortisol is high (hello life, kids, jobs, and general chaos), your blood sugar stays more elevated. Chronically elevated cortisol + low carbs = more muscle breakdown and belly fat storage. Yay!
Your brain needs glucose.
Your hippocampus (the memory + mood center of your brain) has estrogen receptors and thrives on stable glucose. That’s why ultra-low-carb diets in midlife often lead to brain fog, depression, and feeling like you’ve lost yourself.
So, should you stop eating carbs?
Hell no.
But you do want to be strategic.
Here’s what I recommend for most perimenopausal women:
- Eat carbs with protein and/or fat
This keeps your blood sugar more stable and reduces those post-meal crashes.
- Front-load carbs earlier in the day
You’re more insulin-sensitive in the morning. Save heavier carbs for breakfast or lunch and go lighter at dinner (but not zero).
- Prioritize fiber-rich carbs
Think fruits, starchy veggies, beans, oats, sourdough, and yes, even potatoes. Your gut loves these. And a happy gut = better hormone metabolism.
- Train in a way that supports glucose usage
Strength training improves insulin sensitivity more than cardio alone. That means lifting weights actually helps your body process carbs better.
What to skip:
- Drastically cutting carbs or doing keto “because it worked for your cousin”
- Skipping meals or intermittent fasting without support (this can spike cortisol and backfire in perimenopause)
- Thinking you have to “earn” food through exercise (NO. Just no.)
TL;DR:
Carbs are not your enemy.
Hormonal chaos is real, but you are not powerless.
You need:
- Consistency
- Nourishment
- Muscle
- And a coach who understands the nuance of midlife metabolism.
Want more no-BS guidance? Come follow me for daily support, education, and the occasional tough love wrapped in a warm hug.
Instagram (@LauraSheNasty) + TikTok (@coachlauraandrews)
Ready to start? DM or email me @ [email protected]. I’ll meet you right where you are.
Let’s do this differently. Strong. Nourished. Empowered.
Love,
Coach Laura
