Things I Actually Use (and genuinely love)

This is the one thing I recommend more than anything else. Daily walking is the most underrated tool for cortisol, blood sugar, and fat loss and this makes it completely effortless. I do 6,000 steps before lunch without even thinking about it. Isn’t it mad how something so simple works so well?

Adding a weighted vest to your walks is a game-changer for bone density and muscle — both of which take a hit in perimenopause. I started with 5kg and genuinely felt stronger within weeks. It sounds intense, it really isn’t.

I‘ve tried a lot of trainers. These are the ones I keep reaching for. The cushioning is brilliant for long walks and they’re kind on the joints which matters more than I’d like to admit at this stage of life. Do yourself a favour and size up half a size.

To be honest, a good playlist or podcast is half the reason my walks actually happen. These are the headphones I use every single day. Noise cancelling is brilliant for drowning out the mental noise too. Worth every penny for your mental health alone.

Getting enough protein in perimenopause is non-negotiable for muscle, metabolism, and keeping cravings in check. This one mixes well, doesn’t taste like chalk, and doesn’t upset my stomach — which is more than I can say for most I’ve tried. I have it after my morning walk.

Packed with antioxidant-rich ingredients that support inflammation and cardiovascular health, both of which become more important as oestrogen drops. I mix it in water mid-morning. It’s actually tasty, which is always a bonus when you’re trying to be consistent.

On the days I don’t hit my veg intake (which, real life, is often), this is my safety net. Supports gut health, energy, and liver detox pathways. I add it to my smoothie and forget it’s there. Not a replacement for actual vegetables, but a brilliant insurance policy.

I will be honest… I was a sceptic. But the research on red light therapy for inflammation, mitochondrial function, and skin health is genuinely solid, and given my history with sarcoidosis I was looking for anything that supported my inflammatory load without adding more stress to my body. I use this for 10-15 minutes in the morning and it has become one of those non-negotiable bits of my routine that I don’t fully understand but absolutely notice when I skip it. The Hooga is well-priced for the quality and the wavelengths are properly calibrated — do not buy a cheap panel on Amazon that doesn’t specify this.

This lives on my bedside table and I use it almost every evening. If you carry tension in your shoulders, neck, or hips (and in midlife, who doesn’t), a percussion gun genuinely helps your nervous system downshift before sleep. It also has a heated attachment which is the bit I wasn’t expecting to love as much as I do. Heat and percussion together on a stiff hip or tight lower back is just on another level. It’s quiet, the handle is actually comfortable to use on yourself, and it doesn’t feel like overkill. To be honest I thought I’d use it once and forget about it. That was not what happened.

This one sounds a bit extra until you actually look into what’s in tap water and then you can’t un-look. Heavy metals, chlorine, microplastics, all of which add to your inflammatory load, which is the last thing we need in perimenopause. I got this because it sits on the counter with no installation needed, which matters when you’re renting or just not in the mood to call a plumber. The water tastes noticeably different and I drink so much more of it now, which alone has made a difference to my energy and skin. A small thing that genuinely adds up.

High-waisted (essential), buttery soft, and they don’t roll down mid-walk. The dolphin hem is flattering without being fussy. I wear these constantly… on the walking pad, running errands, everything.

I have this in three colours and I’m not sorry about it. It’s the right length, sits well on the waist, and the fabric is so soft you forget you’re in workout gear. Pairs with the shorts or leggings perfectly. The kind of thing you throw on and feel comfy in.

To be honest, these are what I wear most days, not just for workouts. The high waist holds everything in without feeling constricting, the fabric doesn’t go see-through when you bend over (the eternal test), and they wash really well.

The most evidence-supported anti-inflammatory supplement available. Look for a high-quality triglyceride form with at least 1g combined EPA/DHA per serving.

Reduces inflammatory markers and supports insulin sensitivity and sleep. One of the most impactful supplements for midlife women overall.

Blocks NF-kB, a key inflammatory signalling pathway. Must be taken with black pepper (piperine) for meaningful absorption.

Supports healthy oestrogen metabolism and hormone balance, which becomes increasingly important as levels fluctuate through perimenopause.

Supports blood sugar regulation and has demonstrated anti-inflammatory effects. Discuss with your doctor if on any medication.