The Missing Link: Perimenopause, High Cortisol & the Fat Deficiency Connection

Perimenopause can feel like a hormonal rollercoaster—one day, you’re feeling great, and the next, you’re exhausted, bloated, and snapping at your loved ones over the smallest things. Sound familiar? If you’re struggling with stubborn weight gain, anxiety, disrupted sleep, or just feeling off, your hormones could be crying out for help.

One of the biggest (yet often overlooked) culprits? High cortisol and not enough healthy fat in your diet. Let’s break it down in a way that actually makes sense.

What’s Happening in Perimenopause?

Perimenopause is the phase leading up to menopause, and for some women, it can start as early as their late 30s or early 40s. During this time, estrogen and progesterone levels begin to fluctuate – sometimes wildl – which can lead to symptoms like:

• Irregular periods
• Weight gain (especially around the belly)
• Mood swings and anxiety
• Sleep issues
• Brain fog
• Low energy

But there’s another major hormone at play here—cortisol, your body’s main stress hormone. And when it’s out of balance, everything else goes haywire.

How High Cortisol Makes Perimenopause Symptoms Worse

Cortisol is meant to help us handle stress, but in today’s world, most of us are running on high cortisol 24/7. From juggling work and family life to not getting enough sleep, our bodies are constantly in “fight or flight” mode.

Here’s the problem: When cortisol is high for too long, it can worsen perimenopause symptoms by:

✔️ Increasing belly fat storage (even if you’re eating well!)

✔️ Wreaking havoc on blood sugar levels, leading to cravings and energy crashes

✔️ Disrupting sleep, making you wake up at 3 AM wide awake

✔️ Lowering progesterone levels, which can increase anxiety and mood swings

✔️ Messing with digestion, causing bloating and IBS-like symptoms

So, what’s one of the best ways to support your body? Nourishing it with healthy fats.

Why Your Body Needs More Healthy Fat in Perimenopause

Somewhere along the way, fat got a bad reputation. We were told to avoid it, to eat low-fat everything, and now, many women don’t get nearly enough of it in their diets.

But here’s the truth: Fat is absolutely essential for hormonal balance, especially during perimenopause.

Healthy fats help to:

✅ Support hormone production – Your body needs fat to make estrogen, progesterone, and even cortisol in healthy amounts.

✅ Keep blood sugar stable – This helps prevent energy crashes, cravings, and that “hangry” feeling.

✅ Reduce inflammation – Chronic inflammation can make perimenopause symptoms worse, but healthy fats help calm things down.

✅ Support brain health – If you’ve been dealing with brain fog or forgetfulness, fat is your best friend!

Best Healthy Fats to Add to Your Diet

If you’ve been avoiding fat, it’s time to bring it back (the right kinds, of course). Here are some of the best sources:

🥑 Avocados – Full of heart-healthy monounsaturated fats that keep you satisfied.

🥚 Egg yolks – Packed with essential nutrients for hormone health.

🐟 Fatty fish (salmon, sardines, mackerel) – Rich in omega-3s that help reduce inflammation.

🥜 Nuts and seeds (almonds, walnuts, flaxseeds, chia seeds) – Great for balancing blood sugar and providing essential nutrients.

🍈 Olive oil – One of the best fats for heart and hormone health.

🥥 Coconut oil – Supports metabolism and gut health.

Bringing It All Together: How to Support Your Body Through Perimenopause

If you’re dealing with stubborn perimenopause symptoms, start by:

✨ Managing stress levels – Whether it’s deep breathing, gentle movement, or prioritizing rest, reducing cortisol is key.

✨ Eating enough healthy fat – Ditch the low-fat mindset and focus on whole, nourishing foods.

✨ Balancing blood sugar – Pair protein, fat, and fiber in your meals to avoid energy crashes.

✨ Prioritizing gut health – A healthy gut = better hormone balance (my For Her Probiotic is amazing for this!).

My Take On It

Perimenopause isn’t something you have to suffer through. By supporting your body with the right nutrients—especially healthy fats—and managing stress, you can feel more balanced, energized, and in control of your health. On a personal note, I have intentionally been including a lot more healthy fats in my diet and noticed my brain fog finally lifting (better memory recall and I can communicate my thoughts clearer), I’ve also noticed some other peri-type symptoms simply disappear. I’ll be detailing a post on more of this soon so stay tuned 💜.

If you’re ready to take the next step in supporting your gut and hormone health, check out For Her Probiotic—formulated specifically for women to help with bloating, digestion, and hormone balance.

Here’s to thriving through perimenopause, not just surviving it! 💛

Let me know—have you noticed any changes in your body as you’ve entered perimenopause? I’d love to hear your experience! Drop a comment below or DM me here. 💬