Struggling with Sluggish Metabolism in Perimenopause? Here’s How to Boost It Naturally
Ever feel like your body is holding onto weight no matter what you do? You’re not imagining it! During perimenopause—the 5–10 years before menopause—hormonal shifts can slow your metabolism, change how your body stores fat, and make weight loss feel like an uphill battle. But don’t worry—once you understand why it’s happening, you can take steps to regain control.
If you’re in your 40’s or early 50’s and noticing stubborn weight gain, fatigue, and slower digestion, you’re not alone. As estrogen levels decline during perimenopause, metabolism naturally slows, making it harder to maintain a healthy weight. But don’t worry—there are natural, science-backed ways to fire up your metabolism and reclaim your energy
Here are 10 powerful ways to rev up your metabolism naturally in perimenopause:
Prioritize Protein at Every Meal
Protein has a high thermic effect, meaning your body burns more calories digesting it compared to fats and carbs. It also helps maintain lean muscle mass, which naturally declines with age. Protein keeps you feeling fuller for longer and helps slow glucose absorption, keeping blood sugar stable.
Best sources: Eggs, lean meats, fish, Greek yogurt, lentils, and tofu.
Strength Train to Build Muscle
From your 30s onward, you naturally lose muscle mass, but perimenopause speeds up the process. Since muscle burns more calories than fat, less muscle = a slower metabolism. Strength training can help fight this! Resistance training two to three times a week helps prevent muscle loss and supports a higher metabolism.
Try: Bodyweight exercises, resistance bands, dumbbells, or Pilates.
Don’t Skip Healthy Fats
Healthy fats keep you full, stabilize blood sugar, and support hormone balance. Omega-3 fatty acids, in particular, can reduce inflammation and aid metabolism.
Best sources: Avocados, olive oil, nuts, seeds, and fatty fish such as salmon.
Stay Hydrated (Especially in the Morning)
Even mild dehydration can slow metabolism. Drinking cold water has been shown to temporarily boost metabolic rate by 10–30%.
Pro tip: Start your day with a glass of lemon water to jumpstart digestion.
Get Enough Sleep
Hot flashes, night sweats, and stress can mess with your sleep. Lack of sleep increases ghrelin (the hunger hormone) and decreases leptin (the fullness hormone), making you hungrier and more prone to snacking. Poor sleep also disrupts hormones like cortisol and insulin, leading to fat storage and a sluggish metabolism. Aim for 7–9 hours of quality sleep each night. Tips: Keep your room cool, limit screen time before bed, and try magnesium or herbal teas.
Manage Stress to Reduce Cortisol
Perimenopause is often a time when women experience higher stress levels and adrenal burnout, leading to increased cortisol. This stress hormone promotes fat storage (especially around your waist) and increases cravings for sugar and carbs. Chronic stress elevates cortisol, which promotes fat storage—especially around the midsection.
Try: Meditation, deep breathing, walking in nature, or journaling to keep stress levels in check.
Add Metabolism-Boosting Spices
Certain spices increase thermogenesis (heat production), helping your body burn more calories. Most are also rich sources of polyphenols which supports gut health.
Best options: Cayenne pepper, turmeric, cinnamon, and ginger.
Incorporate these Nutrients
Magnesium 🥑
- Helps improve insulin sensitivity and regulate glucose levels.
- Best sources: Avocados, almonds, spinach, pumpkin seeds, and dark chocolate (85%+).
Fiber 🥦
- Slows digestion and prevents blood sugar spikes.
- Best sources: Chia seeds, flaxseeds, lentils, oats, broccoli, and berries.
Chromium 🥚
- Enhances insulin function and glucose metabolism.
- Best sources: Eggs, broccoli, green beans, turkey, and Brazil nuts.
Omega-3 Fatty Acids 🐟
- Reduces inflammation and supports insulin sensitivity.
- Best sources: Salmon, sardines, walnuts, flaxseeds, and chia seeds.
Drink Green Tea or Coffee
Green tea contains EGCG, a compound that supports fat burning. Coffee, in moderation, can also boost metabolism by 3–11%. Best choices: Matcha, unsweetened green tea, or organic black coffee.
Balance Your Blood Sugar
Hormonal changes affect insulin sensitivity, making it easier to store fat and harder to maintain stable blood sugar. This can lead to energy crashes and stronger cravings for quick fixes like refined carbs.
Frequent spikes and crashes in blood sugar can lead to insulin resistance and a sluggish metabolism. Pair carbs with protein and healthy fats to keep energy steady. Examples: Apple with almond butter, whole-grain toast with avocado, or hummus with veggie sticks.
Final Thoughts
Perimenopause doesn’t have to mean a slow metabolism and unwanted weight gain. By making small, sustainable changes, you can fire up your metabolism, support hormone balance, and feel more energized.
Which of these tips will you start today? Let me know in the comments!
References
Davis, S. R., Castelo-Branco, C., Chedraui, P., Lumsden, M. A., Nappi, R. E., Shah, D., Villaseca, P., & Writing Group of the International Menopause Society for World Menopause Day 2012 (2012). Understanding weight gain at menopause. Climacteric : the journal of the International Menopause Society, 15(5), 419–429. https://doi.org/10.3109/13697137.2012.707385
Santoro N. (2016). Perimenopause: From Research to Practice. Journal of women’s health (2002), 25(4), 332–339. https://doi.org/10.1089/jwh.2015.5556
Willi, J., Süss, H. & Ehlert, U. The Swiss Perimenopause Study – study protocol of a longitudinal prospective study in perimenopausal women. womens midlife health 6, 5 (2020). https://doi.org/10.1186/s40695-020-00052-1
Gill, S. (2022, September 26). Perimenopause Weight Gain: What You Can Do. Zoe.com; ZOE. https://zoe.com/learn/perimenopause-weight-gain
Chrissy is a university qualified nutritionist who graduated with honours at La Trobe University in Melbourne. One of her favourite hobbies is to read the scientific literature on how to optimise health. When she’s not reading, writing or working she’s with her 3 children outdoors, practicing yoga, jogging or cooking up a storm in the kitchen. Chrissy has overcome some debilitating chronic health issues (low mood, adrenal fatigue, insomnia, very bad acne to name a few) with the power of nutrients and correcting gut health, at 39 she now feels better than she did in her 20’s.