“Perimenopause Fatigue Is Real—And It’s Not Just About Being Tired” What It Feels Like, What’s Causing It, and How to Start Feeling Like Yourself Again

😴It’s More Than Just Being Tired…

Perimenopause fatigue isn’t your usual “I need a nap” kind of tired.

It’s the bone-deep exhaustion that makes everything feel harder—from getting out of bed to getting through the day. It’s the kind of fatigue that doesn’t go away with more sleep or more coffee. And if you’ve felt it, you know exactly what I’m talking about.

You might wonder: Am I just getting lazy? Unmotivated? Burnt out?

No. You’re not.

You’re in perimenopause—and your body is trying to tell you something.

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When It Happened to Me…

As a personal trainer, I’ve always prided myself on being strong, energetic, and consistent. I’m used to early mornings, long days, and pushing myself to show up for others. But when perimenopause fatigue hit, it stopped me in my tracks.

I couldn’t believe how drained I felt—mentally and physically.

I would sleep all night and still wake up tired.

Simple workouts that used to energize me started to wipe me out.

I couldn’t focus. I started forgetting things. And worst of all, I began to question myself.

How can I coach other women when I can barely get through my own day?

Why can’t I just push through like I used to?

It was humbling. And honestly, it felt awful.

I felt like I was losing a part of my identity—the strong one, the capable one, the one who never quits.

But what I’ve come to learn is this: perimenopause changes the rules. And fighting your body doesn’t work. Listening to it does.

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What Perimenopause Fatigue Can Feel Like

Every woman experiences it differently, but here are some common signs:

• Waking up tired—even after 7–8 hours of sleep

• Needing naps or crashing in the afternoon

• Brain fog and difficulty concentrating

• Feeling unmotivated or mentally “flat”

• Irritability or overwhelm from small tasks

• Struggling to recover from workouts

• A constant feeling of “pushing through”

It can make you feel like you’re losing your edge—or even like you’re failing.

But this isn’t your fault. This is hormonal.

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Why It Happens: A Hormonal Tug-of-War

During perimenopause, estrogen and progesterone fluctuate unpredictably. These hormones don’t just affect your reproductive system—they also play a major role in:

• Energy regulation

• Stress response (hello, cortisol!)

• Sleep quality

• Mood and motivation

Add in blood sugar swings, thyroid shifts, night sweats, and poor sleep, and you’ve got the perfect recipe for fatigue.

And unlike burnout or overworking, you can’t just “push through” hormone-driven fatigue.

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How to Handle Perimenopause Fatigue

Here are real, evidence-based strategies that can help restore your energy:

💪 1.

Strength Train Smarter

Movement builds energy—but too much cardio can make you more exhausted.

Focus on 2–4 days/week of strength training, using progressive overload. This helps:

• Build lean muscle (which supports metabolism)

• Improve insulin sensitivity

• Mimic estrogen’s effects on the brain and body

Strength training is one of the most effective tools for energy, mood, and long-term health.

🌙 2.

Prioritize Sleep Quality Over Quantity

Hormonal changes can mess with deep sleep and REM.

Try:

• Keeping a consistent bedtime and wake time

• Cooling your bedroom (65–67°F is ideal)

• Magnesium glycinate or L-theanine before bed

• Limiting screens and alcohol before bed

• Tracking patterns with a sleep app or journal

🍽 3.

Balance Blood Sugar

Fatigue often comes from rollercoaster energy due to high-carb, low-protein meals.

Aim for meals that include:

• A palm-size portion of protein

• Healthy fat (olive oil, avocado, nuts)

• Fiber-rich carbs (leafy greens, berries, beans)

This helps stabilize your energy and prevent afternoon crashes.

🧠 4.

Support Your Nervous System

Your body is already stressed by hormonal shifts.

Try incorporating:

• Daily walks (especially in the morning light)

• Breathwork or short guided meditations

• Saying no to things that drain you

• Journaling or mindset work to release guilt about slowing down

💊 5.

Consider Hormone Support

If fatigue is severe and constant, talk to a menopause-informed provider about:

• Hormone Replacement Therapy (HRT)

• Thyroid testing

• Iron and B12 levels

• Cortisol rhythm testing

Fatigue isn’t always “just menopause.” It’s okay to dig deeper and get the support you need.

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You’re Not Lazy—You’re in Transition

I know how defeating this kind of fatigue can feel. I’ve lived it—even as a health professional.

But you’re not broken. You’re not weak. You’re simply in a new phase of life that demands a new kind of care.

You’re not meant to “push through” this.

You’re meant to adapt, reconnect with your body, and find a rhythm that honors your changing energy.

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Ready to Feel Strong and Energized Again?

At Rekindle with Kim, I help women navigate perimenopause with strength, support, and evidence-based tools that actually work. If you’re ready to stop dragging through your days, I’d love to help you reconnect with your energy.