January is the month of fresh starts, packed gyms, and big plans. For women in perimenopause who are navigating the ups and downs of it, this time of year can feel more daunting than exciting. With fluctuating hormones, stubborn fatigue, and the infamous midlife metabolism shift, those “New Year, New You” slogans might feel like they weren’t written with you in mind.

But here’s the good news: You don’t need extreme diets, endless cardio, or unattainable goals to feel like your best self. As a coach with over 16 years of experience working with women, I’m here to help you approach January differently—focusing on realistic changes that work with your body, not against it.

If you are a woman in perimenopause, this is your guide to a midlife reset, designed to help you regain energy, strength, and balance without the overwhelm.

1. Make Energy Your #1 Goal In Perimenopause

Forget weight loss as the ultimate January target. For women in perimenopause, focusing on energy first can lead to better results across the board. Why? Because when you’re fueling and moving your body properly, the rest—like fat loss, muscle gain, or improved mood—follows naturally.

Here’s how to boost energy:

• Nourish, don’t restrict. Skipping meals or cutting calories too low is a surefire way to crash your energy and metabolism. Focus on balanced meals with protein, healthy fats, and fiber.
• Watch for hidden fatigue triggers. Poor sleep, dehydration, and even overdoing caffeine can zap your energy. Start the day with water before coffee, and aim for 7-8 hours of quality sleep.
• Move your body daily. It doesn’t have to be an intense workout. A brisk walk (outside for some Vitamin D) or a 15-minute yoga session can work wonders for your mood and energy.

2. Build Muscle, Not Just Momentum

When we hit our 40s and 50s, muscle mass starts to decline—a phenomenon called sarcopenia. But the good news is, strength training can reverse that trend, improving metabolism, reducing injury risk, and making everyday tasks feel easier.

Why strength training is non-negotiable:

• It supports your metabolism. Muscle burns more calories at rest, helping with fat loss.
• It boosts bone health. Declining estrogen can lead to weaker bones, but strength training helps maintain density.
• It builds confidence. Feeling strong is empowering—inside and out.

Pro Tip: If you’re new to strength training, start with bodyweight exercises like squats, lunges, and push-ups, then gradually add resistance bands or light dumbbells.

3. Balance Your Hormones, One Small Change at a Time

Perimenopause hormones can feel like an unpredictable rollercoaster, but small daily habits can help stabilize them.

• Eat protein at every meal. This helps regulate blood sugar and reduce cortisol, your stress hormone.
• Add adaptogens to your routine. Herbs like ashwagandha and rhodiola can support stress resilience and energy levels (as we’ve discussed in a previous article).
• Prioritize sleep hygiene. Create a calming bedtime routine: dim lights, no screens, and maybe a cup of herbal tea.

4. Set Realistic, Midlife-Friendly Goals

January is the time when people aim big: “I’m going to lose 20 pounds!” or “I’ll work out every day!” But for women in perimenopause, unrealistic goals can lead to frustration and burnout. Instead, set small, attainable targets that align with your current lifestyle and energy levels.

Try these examples:

• “I will strength train twice a week for 20 minutes.”
• “I’ll aim for 3 servings of veggies daily.”
• “I’ll walk 7,000 steps a day, five days a week.”

Consistency over perfection is the key to long-term success.

5. Be Kind to Yourself (Seriously!)

Midlife is not the time to beat yourself up for missed workouts or indulging in a slice of cake. It’s the time to embrace balance, celebrate progress, and practice self-compassion.

Here’s how:

• Focus on progress, not perfection. Every healthy choice you make—no matter how small—adds up.
• Celebrate non-scale victories. Maybe your jeans fit better, you’re sleeping through the night, or you feel stronger carrying groceries. Those wins matter more than a number.
• Stay flexible. Life happens, especially in midlife. If you miss a workout, skip a meal, or have a day where Netflix wins over movement, it’s okay. Reset and move forward.

Closing Thoughts: A January Reset for the Real You

This January, let’s rewrite the script. Forget the toxic diet culture and one-size-fits-all fitness plans. Instead, focus on small, sustainable changes that honor where you are in life—and help you thrive.

Perimenopause isn’t a roadblock to wellness; it’s a new chapter that deserves a fresh approach. Let’s make 2025 the year you feel strong, energized, and confident—on your own terms.

You’ve got this!

Gravity Transformation

References

1. Layman, D. K. Protein quantity and quality at levels above the RDA improves adult weight loss. Journal of the American College of Nutrition, 2004.
2. Phillips, S. M., & Van Loon, L. J. C. Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 2011.
3. Soares, M. J., et al. The role of dietary protein and fat in appetite control and satiety in women. Nutrition Research, 2004.
4. Barbagallo, M., & Dominguez, L. J. Magnesium and aging. Current Pharmaceutical Design, 2010.
5. Moreno, C. R., et al. Effects of chronic stress on sleep and recovery. Sleep Medicine Reviews, 2013.