7 Reasons You Need to Snack Smarter in Perimenopause

(...especially if belly fat won’t budge)

If you’re a woman over 35 wondering why your midsection seems to be expanding no matter how “clean” you eat or how many Pilates classes you clock in; friend, you’re in the right place.

Before I discovered the magic of strategic snacking (yes, really), I was doing all the usual things we were told to do in the ‘90s: skip snacks, cut carbs, and reward myself with a rice cake. But instead of feeling lean and energised, I was bloated, exhausted, and wondering if my jeans had shrunk in the dryer. (Spoiler: they hadn’t.)

And I wasn’t alone.

Turns out, what most women think they should be doing to lose weight in perimenopause is the exact thing making everything worse. The missing piece? Blood sugar balance. And yes, smart snacks play a huge role in that.

Here are 7 reasons why you (and your hormones) need to snack smarter in perimenopause, especially if you’re trying to shrink that stubborn belly fat.

1. You’ll Stabilise Your Blood Sugar (Goodbye, 3pm Crashes)

Perimenopause makes your body more sensitive to blood sugar swings, meaning every carb-heavy snack or skipped meal can trigger cortisol spikes and fat storage.

Smart snack combos with protein, fat, and fibre help steady your blood sugar, keeping your energy stable and your hormones calm.

For example: try apple slices with almond butter or Greek yoghurt with berries and chia seeds.

2. You’ll Feel Fuller (Without Counting Calories)

Snacks aren’t the enemy, they’re your backup dancers. When you pair the right nutrients, your body feels satisfied and nourished, not restricted or deprived.

Pairing protein with healthy fat and complex carbs not only curbs cravings, but also keeps your metabolism humming (instead of screaming for a Tim Tam).

3. You’ll Stop the Cortisol-Fat Loop

Low-carb or restrictive eating during the day increases cortisol (your stress hormone). And guess what elevated cortisol loves to do? Store fat…especially around your belly.

Snacking strategically helps prevent this stress response and supports weight loss by creating a more stable internal environment.

4. You’ll Improve Mood and Mental Clarity

Low blood sugar = low serotonin = grumpy, foggy, and possibly Googling your own name to remember who you are.

When your brain is properly fuelled with glucose from real, whole carbs, your mood and focus improve.

Bonus points for fibre-rich snacks that support gut health too (hello, happy hormones!).

5. You’ll Support Better Sleep (Yes, Really)

Late-night belly fat and poor sleep are besties, and not the kind you want hanging around.

Snacks that include complex carbs and plant-based proteins (like a few crackers with hummus or a small bowl of oats with pumpkin seeds) help regulate insulin and serotonin, which both play a role in melatonin production and better sleep.

6. You’ll Rebuild Trust with Your Body

Women in perimenopause often feel betrayed by their bodies, but it’s not about betrayal, it’s about biology.

When you learn to fuel your body instead of fight it, you feel more in control, more energised, and more like YOU again.

And it starts with something as simple as a better snack.

7. You’ll Finally See What Works for Your Body

Not all snack strategies are created equal—which is why I created the Perimenopause Archetype Quiz to help you identify the root cause behind your weight gain, bloating, and fatigue.

Whether it’s cortisol overload, sluggish metabolism, or oestrogen imbalance, your archetype will show you what your body actually needs, not what your favourite influencer is telling you to do.

Bonus: Save This Snack Pairing Checklist

(Perfect for printing or screenshotting)

Mood + Focus Boosters

• Boiled egg + a few olives + cucumber slices

• Greek yoghurt + berries + chia seeds

• Edamame + rice crackers + avocado slices

Blood Sugar Stabilisers

• Apple + almond butter

• Hummus + seeded crackers + carrot sticks

• Cottage cheese + pear slices

Sleep-Friendly Combos (plant-based focus)

• Oats + pumpkin seeds + cinnamon (mixed with warm almond milk or water)

• Rice cake + tahini + banana slices

• Small handful of pistachios + chamomile tea

You’re Not Broken. Your Body’s Just Asking for New Support.

Smart snacking is just one part of the puzzle but it’s a powerful, doable place to start.

And when you combine it with nutrition strategies tailored to your Perimenopause Archetype, you can stop guessing and finally feel good again.

🤍 Want to figure out exactly what your body needs?

Take the Perimenopause Archetype Quiz and get a tailored nutrition plan based on your symptoms and root cause 👇🏻