How Do You Know If You’re in Perimenopause? 10 Signs to Look For

Perimenopause doesn’t usually arrive with a clear signpost. I spent the first year thinking ‘Is this it?’

For most women, like me, it starts quietly - a few small changes that are easy to dismiss. You might blame stress, a busy season, or just getting older. I felt anxiety creeping in, and peri belly I couldn’t budge.

But over time, things start to feel unmistakably different in your body. What used to feel predictable no longer does, and the strategies that once worked stop having the same effect.

If you’ve been wondering whether you’re in perimenopause, here are some of the most common signs to look for.

When does perimenopause start?

Perimenopause can begin earlier than many women expect, often in the late 30s to mid-40s, though for some women it starts even earlier.

It’s not defined by age alone, but by shifts in hormones - particularly oestrogen and progesterone - and how those shifts affect your body.

Because the changes can be gradual at first, many women don’t recognise what’s happening until symptoms become more consistent or harder to ignore. Perimenopause can last a year – or 10 years. We are all different.

10 Signs of Perimenopause

1. Your weight is shifting (especially around your middle)
You haven’t changed much, but your body composition is different. Clothes fit differently, particularly around your waist, and it can feel harder to budge. The old ‘eat less move more’ approach stops working.

2. Your energy feels unpredictable
You might feel fine in the morning, then hit a wall in the afternoon, or feel tired but wired at night. Energy no longer feels steady across the day.

3. Your sleep isn’t as deep or reliable
Waking in the early hours, restless sleep, or not feeling properly rested in the morning - even after what should have been a full night.

4. Your mood feels more sensitive than usual
You may notice more irritability, anxiety, or feeling flat for no obvious reason. Small things can feel bigger than they used to.

5. Your periods are changing
They might become heavier, lighter, closer together, or more irregular than they used to be. This is often one of the clearer physical signs.

6. You feel more anxious or overwhelmed
Things that felt manageable before can suddenly feel like too much, particularly during busy or stressful periods.

7. Alcohol affects you differently
You may have less tolerance, poorer sleep after drinking, or feel more anxious the next day. What once felt manageable now has a bigger impact.

8. Your workouts aren’t working like they used to
You’re putting in the effort, but not seeing the same results - or you feel more depleted afterwards instead of energised.

9. You’re noticing brain fog
Forgetting words, losing your train of thought, or feeling less mentally sharp. This can be subtle, but frustrating. I don’t know how many times I’ve walked into a room and forgotten what I was looking for…

10. You just don’t feel like yourself
This is often the hardest one to explain, but many women feel it - a sense that something is “off,” even if you can’t quite name it.

What This Means

If you recognise a few of these signs, it’s a reflection of hormonal shifts happening in your body - particularly changes in estrogen and progesterone - which influence everything from metabolism and appetite to mood, sleep, and stress response.

These shifts can also make your body more sensitive to stress, which is why pushing harder with dieting or exercise often stops working, or even backfires.

Your body isn’t suddenly unmanageable. We simply need to adapt to a new phase.

What Your Body Needs Now

What worked in your 20s and 30s often doesn’t work the same way in perimenopause.

This is where a different approach helps. Here’s The Peri Plan approach:

• Eating enough, and prioritising protein to support muscle, metabolism, and satiety

• Keeping meals regular to support blood sugar and more stable energy

• Focusing on strength and consistency rather than pushing harder or doing more

• Supporting your nervous system so your body feels safe, not constantly under pressure

Small shifts here can make a noticeable difference in how you feel day to day.

Think about it like this…

You don’t need to overhaul everything overnight.

But understanding what’s happening gives you a starting point. It helps you stop second-guessing yourself and start responding to your body in a more supportive way.

From here, small, consistent changes can help you feel more steady, more energised, and more like yourself again.

Download a free, peri-perfect, 3-day meal plan with 30g protein in every serve here.