78. Undereating After 40: The #1 Habit Wrecking Your Hormones & Metabolism
Don’t Miss An Episode!
Discover why undereating after 40 wrecks your hormones, thyroid, and metabolism—and how to finally fuel your body for better energy, sleep, and mood.
Tune in to learn:
- Why undereating slows your thyroid and metabolism
- How skipping meals and relying on coffee alone can mess with your hormones
- The link between under-fueling, blood sugar swings, and insulin resistance (even if you’re thin)
- Why many women lose their appetite in the morning (hint: cortisol + burnout)
- Simple, efficient meal prep tips to fuel your body with real food
- Claudia’s favorite quick protein options
Stop trying to supplement or test your way out of an underfed body; this episode is your wake-up call!
Are You Undereating Without Realizing It?
I’m not talking about dieting — I’m talking about skipping meals, living on coffee, snacking instead of eating full meals, or barely getting enough protein to fuel a teenager, let alone a woman over 40.
This habit is one of the biggest reasons women struggle with fatigue, mood swings, stubborn weight, brain fog, and crappy sleep in perimenopause. And it’s not just about feeling tired — undereating slows your thyroid, messes with your hormones, and sets you up for blood sugar issues that can lead to insulin resistance — and even diabetes.
So if you’ve been spinning your wheels with supplements, testing, and protocols, but you’re still running on empty… this episode is your wake-up call.
Why Undereating Keeps You Stuck in Perimenopause
I see women spending thousands of dollars on fancy testing, parasite cleanses, functional medicine doctors, supplements, and even complicated programs…yet they’re not doing the one thing that would actually support their thyroid, metabolism, mood, energy, and sleep: eating enough of the right food.
It blows my mind how many women come to work with us in their 40s struggling with peri symptoms. They’re desperate for answers, but when I look at how they’re eating, it’s not even adequate for a kid—let alone a grown woman in perimenopause.
Skipping meals, eating highly processed carbs, skimping on protein + fiber, grazing all day, eating processed junk like protein bars or following a super low-calorie plant-based diet…these aren’t harmless. They are impacting your hormones, slowing down your thyroid, dysregulating your blood sugar, and increasing risk of insulin resistance.
While you may blame all your symptoms on your hormones or perimenopause—you are making things way worse by undereating.
Signs You Might Be Undereating Without Knowing It
And most women don’t realize they’re undereating. So here are some examples of what that looks like in real life:
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You skip breakfast and run on coffee until lunch or you eat a protein bar + some fruit and think that’s enough fuel.
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You grab snacks all day, instead of sitting down for 3 main meals.
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You think a green salad with some chicken or beans is enough to keep you satiated.
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You eat a lot of processed carbs like toast or bagels, but skimp on protein! Or think 2 eggs at breakfast is enough — it’s not.
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Or you’re still stuck in the mindset of eating as little as possible to ‘manage your weight.’
How Undereating Affects Your Hormones, Thyroid, and Mood
When you don’t eat enough, your body doesn’t just say ‘oh well.’ It makes adjustments — and not the kind you want:
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Thyroid function slows: Your body thinks there’s a famine and downshifts metabolism, leaving you exhausted and foggy.
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Estrogen & progesterone drop: Without adequate calories, protein, and fat, you can’t make enough hormones, worsening peri symptoms like hot flashes, irregular cycles, and mood swings.
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Testosterone declines: Undereating accelerates muscle loss and lowers motivation — and libido.
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Nervous system dysregulation: An underfed body stays in fight-or-flight mode, driving anxiety, irritability, and poor sleep.
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Blood sugar rollercoasters: Skipping meals or eating carb-heavy snacks without protein sends your blood sugar swinging, leading to insulin resistance and even diabetes — yes, even if you’re thin.
Why You’re “Not Hungry” in the Morning
So one thing we hear often is women saying: “But I’m just not hungry.” Especially first thing in the morning.
Loss of appetite is not a good thing — it’s often a sign of burnout or cortisol dysregulation. High morning cortisol can suppress hunger signals. It doesn’t mean your body doesn’t need food; it means you’re running on stress hormones instead of real fuel.
You don’t need to eat the second you wake up, but you cannot just run on coffee until noon and expect your hormones to function well. Yes, intermittent fasting works for some — but many women end up unintentionally undereating by restricting their eating window too much.
Real-Life Meal Prep Strategies That Actually Work
Now, I know you may be thinking: “Claudia, I’m exhausted. I work 40+ hours a week, I’m juggling family, and the last thing I want to do is cook or meal prep.” And I get it — truly.
For me, it’s about efficiency, not perfection:
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Hard-boil a dozen eggs at the start of the week
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Bake a tray of chicken thighs while doing other things
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Make shredded chicken in the Instant Pot in 20 minutes
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Keep canned wild-caught salmon or tuna stocked
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Use pre-washed salad boxes and frozen veggies for quick meals
I also keep grass-fed beef or turkey sticks on hand for emergencies, and if I’m short on time, I’ll make a protein shake — I use Equip Prime Protein and love it.
How to Properly Fuel Your Body in Perimenopause
So what does fueling your body actually look like? A few basics:
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Eat 3 main meals with protein, healthy fats, and quality carbs.
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Start your day with protein to stabilize blood sugar and energy.
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Stop living on caffeine alone — especially on an empty stomach.
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Get enough calories: Most active women in midlife need 1,800–2,000+ calories daily.
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Choose nutrient-dense foods: Animal proteins, healthy fats, and quality carbs will support your thyroid, muscle, and hormone health.
This is about eating like a grown woman who values her energy, brain, and body.
Final Thoughts: Stop Running on Empty
Look, you can’t supplement or train your way out of an underfed body. If you want to feel clear-headed, energized, calm, and confident — you have to eat enough of the right foods.
If you’re realizing you’ve been under-fueling for years, let this be your wake-up call: your body deserves nourishment.
And if you want support putting this into practice, this is exactly what we do inside The Perimenopause Method — helping women fuel their bodies, balance hormones, and finally feel like themselves again.
Link Mentioned:
Episode 18: The Perimenopause Diet I Recommend
Claudia Petrilli is a Functional Health Coach, Integrative Nutrition Coach, Women’s Health Educator, and creator of The Perimenopause Method program. Having experienced debilitating periods, digestive issues, a sluggish thyroid, a pituitary tumor, and perimenopause symptoms in her late 30s, she knows exactly what it’s like to get dismissed by doctors and spend years searching for answers.
CONNECT WITH CLAUDIA:
FREE RESOURCES:
Peri-What?! The Must-Have Guide for Women 40+ Navigating Hormone Changes
GET SUPPORT:
The Perimenopause Method Program
Perimenopause HRT Roadmap Course
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