How I lost 17kg in Perimenopause
I have been a runner for 13+ years. You can read up on my website and within my blog how I became a runner and how that in itself changed my health and my life.
Even though I’ve been an active person for quite some time, unfortunately when I turned 39 I started to gain weight - even though I was doing PLENTY of exercise. I also saw other hormonal shifts starting to creep up as I turned the big FOUR ZERO. By the time I had turned 40 I had put on an extra 10kg. This was devastating to me as I was exercising most days of the week and trying to eat healthy.
So I did some research of my own, combined with my learnings in my clinical training, as well as using my own unique physiology and blood markers to somewhat ‘hack my body’ and work out what was going to work for me. Thankfully over 6 months I was effortlessly able to lose, not 10 but 17kg.
Here are my learnings -
Carbohydrates
Some people just don’t need as many carbs as what the mainstream dietitians out there tell you. Especially if you are a woman over 35. Once we hit 35 our tolerance to carbohydrates decreases and you have to strategically place them in your day, and around your training - and you don’t need as much as you think. If you can train your body to be metabolically flexible and go between fat burning and using glycogen - that is totally the best - and totally doable!
Personally I was able to reprogram my body to be metabolically flexible again, after years of being insulin resistant after my two pregnancies. I also wanted to mention my blood markers; By changing how I ate, I was also able to bring down my LDL cholesterol, triglycerides, increase my HDL and improve my insulin sensitivity. I don’t take any ‘shakes’ or ‘injections’ - this is all through a lot of research and working within my individual physiology. I have much better blood sugar control and sometimes have to remember to eat, because my appetite is so stable, even on the days that I run.
Protein and Fats
One of the major reasons my appetite and blood sugar are so stable now is because I’ve learned to eat the right amount of protein and fats based on my own needs. A lot of people are still afraid of fats, but we actually need them for hormone production, brain function, and to feel satisfied after meals. Protein is equally important—it helps stabilise blood sugar levels, supports muscle repair, and keeps us feeling full longer. When you give your body the right balance of both, it not only improves your energy levels but also helps maintain a healthy metabolism.
Exercise
I don’t run every day - 3-4 times a week is plenty. Around that I strength train twice a week + maybe add in another walk somewhere in that repertoire. And if you want to use running to your advantage within your weight loss journey - here is my advice: Run hills, run gravel/dirt trails, run 80% of your runs slow. If you can’t run the hills, walk up them fast - but eventually you’ll be able to run them - all baby steps. But I must reiterate - you don’t need to be a runner to lose weight. Do the exercise that makes YOU HAPPY.
Every Body is Different
Everyone’s body is different, and what works for one person might not work for another. This is where working with a clinical nutritionist who truly understands your individual physiology comes into play. If you're struggling with weight loss, energy management, or simply navigating perimenopause, personalised guidance can make all the difference. We all have unique bodies, and I can help you find the perfect balance of nutrition and exercise tailored specifically to your goals. Whether you're looking to stabilise your blood sugar, lose weight, or improve your metabolism, I'm here to help you create a sustainable plan that works for you. No quick fixes—just science-backed, individualised strategies that fit your life.