Perimenopause at 39: My HRT Journey, Symptoms, and What Finally Helped

This is a letter to all of the women who feel like it is all in their head, that they just need to work harder, or who have been told by their doctor that they are too young for perimenopause and should just take birth control or an antidepressant for their symptoms.

If you’ve been dealing with perimenopause symptoms in your late 30s or early 40s, this might feel very familiar.

Where It All Started: Burnout or Perimenopause?

Two years ago, I thought I was burnt out in my business.

I’ve owned a brick and mortar gym for over ten years and have helped hundreds of clients improve their health through strength training, nutrition, and lifestyle habits like sleep, hydration, and stress management.

But behind the scenes, it was a lot—building a business, managing staff, navigating personalities, and making tough decisions like hiring and firing coaches.

This is where it all started…

“Have you ever been called ‘too much’ for simply having standards?”

After a difficult staffing situation, I started to feel what I thought was burnout.

But looking back now… it was something else.

The Symptoms I Ignored (Early Perimenopause Signs)

What I experienced wasn’t just stress.

It was:

• Constant fatigue
• Brain fog
• Memory issues
• Low mood
• Lack of motivation
• Low sex drive

“I didn’t recognize myself anymore.”

I couldn’t focus.
I couldn’t remember things.
I could barely get through the day.

And one of the hardest parts?

The way it affected my relationship and how I felt about myself.

I Tried Everything First (Before HRT)

Because I thought I was too young for perimenopause—even with my background in women’s health—I did everything else first.

I went to therapy.
I reduced my workload.
I changed my workouts.
I improved my nutrition (more protein, fibre, whole foods).
I walked more.
I focused on stress management.

“Nothing touched it. Not even 10 hours of sleep.”

These are all foundational habits that matter (and I still stand by them), but they didn’t fix what I was experiencing.

The Turning Point: Seeing a Women’s Health Specialist

Everything changed when a friend connected me with a nurse practitioner who specializes in women’s health and perimenopause.

Even just being heard and validated was powerful.

“You are 39… and I think you have low estrogen.”

That was the moment it clicked.

I wasn’t too young.
My symptoms were real.
And hormones could absolutely be part of the picture.

Starting HRT at 39

After reviewing my health history, I decided to try hormone replacement therapy (HRT).

I started with:

• Estradiol (bioidentical estrogen)
• Progesterone (to protect the uterine lining)

How Long Does HRT Take to Work? My Experience

This is the part that shocked me…

“I noticed a difference in just 7 days.”

Within a week, I experienced:

• Clearer thinking
• Reduced brain fog
• More energy
• Improved mood

After over two years of struggling, that shift felt unbelievable.

Why Starting HRT Earlier Can Matter

One of the biggest things I’ve learned is that timing matters.

Supporting estrogen levels earlier can help with:

• Brain health
• Bone density
• Heart health

And often, the sooner you address low estrogen, the better your body responds.

HRT Is a Tool—Not the Whole Solution

One of the most important parts of my appointment wasn’t the prescription.

It was this question:

“What are you doing outside of HRT to support your body?”

Because HRT alone isn’t the full solution.

You still need:

• Strength training (for muscle and bone health)
• Proper nutrition (especially protein intake)
• Sleep and recovery
• Lifestyle support

“HRT is a tool in your toolbox—not the whole toolbox.”

And this is where so many women get stuck—either doing everything except HRT, or expecting HRT to fix everything on its own.

What Helped Me the Most

Looking back, the most helpful things I did were:

• Lifting weights consistently (huge for long-term health)
• Eating enough calories and protein
• Prioritizing sleep and recovery

These are the foundations that support your body with or without HRT.

If You’re Feeling This Way… Read This

If you’re in your late 30s or early 40s and feeling:

• Exhausted
• Foggy
• Not like yourself
• Overwhelmed by simple tasks

You are not crazy.
You are not too young.
And this is not “just in your head.”

Where to Start with Perimenopause Support

If you think you might be experiencing perimenopause symptoms:

1. Find a healthcare provider who understands women’s health
2. Start tracking your symptoms
3. Focus on foundational habits (nutrition, strength training, sleep)
4. Get support instead of trying to figure it out alone

“You are a whole person—body, mind, soul, and muscle.”

Start now.

Because it’s much harder to build these habits later than it is to maintain them now.

💛 Want Help Getting Started?

If you’re feeling overwhelmed and don’t know where to start, I created a simple first step for you.

👉 Download the Perimenopause Starter Kit

Or if you’re ready for more structure and support:
👉 Learn more about The Perimenopause Pursuit