Macros for Perimenopause: How to Eat for Energy, Hormones & Fat Loss After 35
If you’re in your late 30s or 40s and feel like your body’s changed overnight, welcome to perimenopause. You’re not crazy. And you’re not failing. Your hormones are shifting, and your old “calories in, calories out” math just isn’t cutting it anymore.
Enter: macros — aka your hormonal cheat code.
Why Macros Matter (Now More Than Ever)
When estrogen, progesterone, and cortisol start shifting, you need more strategy and support, not less food and more cardio.
Tracking macros (not obsessively, just intentionally) helps you:
Protect muscle
Stabilize blood sugar
Support your metabolism
Actually feel full
The Macro Blueprint for Perimenopause
Protein: 30g+ per meal
Builds muscle, balances blood sugar, boosts metabolism. Non-negotiable.
Carbs: Don’t fear them
Whole-food carbs help with serotonin, sleep, and thyroid function.
Think: fruit, potatoes, rice, root veggies.
Fats: Eat the damn yolks!!
Healthy fats = hormone production. Go for avocado, eggs, olive oil, nuts, seeds.
How to Start Without Overwhelm
Start tracking just protein and fiber — get consistent.
Gradually work toward a rough macro target based on your body + goals
Focus on meals, not snacks — you need balance, not blood sugar rollercoasters
Reminder: Perimenopause isn’t the end of your metabolism. It’s the beginning of a new phase and you’re in charge of how it feels.
Want a cheat sheet for this? Download my free guide: Portion Control by Hart- it’s packed with real food tips and macro-balancing hacks to support your body now.
A visual guide to help you track macros wherever you go.
Safe 1:1 Nutrition Monitoring
If you’re looking for a more tailored program, reach out to me and we’ll set up a time to chat about your fitness goals.
Significantly improve your metabolic capacity over 16-weeks with intense nutrition monitoring and strength training. For individuals looking for a serious program that will speed up the metabolism safely.
Upon purchase you are officially a new client! You will be directed to the client portal to begin. Perfect for athletes who participated in a fitness competitions or anyone struggling to lose weight due to extreme dieting.
Tailored-to-you workouts that come equipped with videos that change every 4 weeks. Customized for you and your needs.
Weekly unparalleled support, guidance, and accountability from a coach who really cares, including weekly check-ins and bi-weekly zoom calls with Coach Amanda
Individualized calorie and macronutrient suggestions based on your current nutrition habits
Mindful and guided goal setting to align with the results you want
Morning and evening self-care rituals
Meditation and breath-work practice recommendations
Nutrition: cookbooks and shopping lists and suggestive supplement guides
Specialized HIIT cardio workouts geared specifically towards your goal
Unlimited text support throughout the week for whenever you have a question or need an extra bit of encouragement from Amanda.
Safe & Sustainable Fat Loss: 12-weeks of intense training and nutrition monitoring. For individuals looking for a serious program optimizing fitness and fat loss. Upon purchase you are officially a new client! You will be directed to the client portal to begin.
Tailored-to-you workouts that come equipped with videos that change every 4 weeks
Weekly unparalleled support, guidance, and accountability from a coach who really cares
Individualized calorie and macronutrient suggestions based on your current nutrition habits
Mindful and guided goal setting to align with the results you want
Morning and evening self-care rituals
Meditation and breathwork practice recommendations
Nutrition: cookbooks and shopping lists
Specialized HIIT cardio workouts geared specifically towards your goal
Detailed instructions on how to read your program so you’re never in the dark about what to do or how to do it
Unlimited text support between sessions for whenever you have a question or need an extra bit of encouragement from me
Follow Amanda Hart for free fitness tips
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You don’t need to “eat less” when your going through perimenopause, you need to eat smarter.
This is an all-in-one movement and nutrition program that introduces herbal remedies into your weekly regimen. Together we will manage your consumption while integrating supportive activities like light strength training, meditation, breath work, and positive mindset practices so that you will reap maximum benefits.
Upon purchase you are officially a new client! You will be directed to the client portal to begin.
Includes:
Journaling exercises and prompts
Exclusive access to guided meditations
Private 1:1 breath work sessions
Plans & routines to optimize positive mindset
A wealth of plant medicine usage guidance
Unlimited text support