When I first started going through perimenopause, I thought I was doing everything “right.” I’d been in the fitness industry for over 13 years, teaching women how to fuel, train, and take care of themselves. But when hot flushes, fatigue, brain fog, and mood swings hit me like a truck, I realised something wasn’t adding up.

What I didn’t realise at the time was how much my gut health was impacting my hormones.

The Gut–Hormone Connection

Your gut isn’t just about digestion — it’s like your body’s second brain. It communicates directly with your endocrine system (the system that regulates hormones). In fact, about 70% of your immune system is housed in your gut, and an imbalance here can throw everything else off balance.

Research has shown that gut bacteria play a huge role in regulating oestrogen levels. When the gut microbiome is unhealthy — too much processed food, not enough fibre, chronic stress — it can lead to something called “oestrogen dominance.” This is when excess oestrogen circulates in the body, worsening symptoms like weight gain, mood swings, and heavy periods during perimenopause (study: Plottel & Blaser, 2011).

I see this all the time with clients who are doing “all the right things” but still feel like their body isn’t cooperating. Often, it’s the gut that’s working against them.

My Own Turning Point

Back when I was running Terrific Fitness, I pushed through exhaustion every day. I thought fatigue was just part of being a business owner and a mum. But when perimenopause hit, the brain fog and gut issues made it impossible to ignore.

I later discovered I had new food sensitivities, poor gut diversity, and my stress levels were making everything worse. It wasn’t until I focused on healing my gut — adding even more fibre, probiotics, and reducing inflammatory foods (food I was now sensitive to) — that I started to feel myself again. My energy improved, my mood stabilised, and the “crazy” perimenopause symptoms became manageable.

How Your Gut Could Be Affecting Your Hormones

Here’s how poor gut health can magnify menopausal symptoms:

• Oestrogen Recycling: A healthy gut helps your body break down and excrete used oestrogen. An unhealthy gut sends it back into circulation, worsening hot flushes, mood swings, and weight gain.
• Cortisol and Stress: An inflamed gut sends stress signals to your brain, increasing cortisol (your stress hormone). High cortisol makes it harder to lose fat, sleep well, and feel calm.
• Nutrient Absorption: If your gut isn’t absorbing vitamins and minerals effectively, you’ll miss out on essentials like magnesium, B vitamins, and zinc — all crucial for energy and hormone regulation.
• Mood & Mental Health: The gut produces around 90% of your serotonin. If your gut is unhappy, it impacts your mood, motivation, and even confidence.

Gut Health Self-Check: Are Your Hormones Paying the Price?

Take a moment to reflect — how many of these sound familiar?

✔️ I feel bloated after meals (even when I eat “healthy” foods).
✔️ I often have gas, reflux, or stomach discomfort.
✔️ My bowel habits are unpredictable — constipation, diarrhoea, or both.
✔️ I get sugar or carb cravings that feel out of control.
✔️ I feel exhausted or crash mid-afternoon, no matter what I eat.
✔️ Brain fog or forgetfulness is becoming more common.
✔️ My mood swings feel harder to manage lately.
✔️ I’ve noticed changes in my skin (rashes, breakouts, dullness).
✔️ I seem to catch everything going around or take longer to recover.
✔️ My sleep is restless, or I wake up feeling unrefreshed.
✔️ I feel “puffy” or inflamed in my joints or body.

???? If you ticked 3 or more, your gut could be a major factor contributing to your symptoms — and addressing it may help calm hormonal chaos, improve energy, and make weight management easier.

Simple Gut-Supporting Strategies

You don’t need to overhaul everything overnight. Start with small steps that build momentum:

• Eat more fibre: Women today average 15–20g of fibre daily, but research suggests we need at least 25–30g (and traditionally, we used to get closer to 50g!).
• Diverse veggies: Aim for at least 4-5 different plant foods a day (at least 20 varieties per week). Your gut bugs thrive on variety.
• Stay hydrated: Water supports digestion and nutrient absorption. You can use electrolytes to help hydration if you struggle to get enough water in.
• Manage stress: Stress doesn’t just affect your mood — it changes the composition of your gut microbiome.
• Probiotics and prebiotics: Foods like yoghurt, sauerkraut, kimchi, garlic, and onions feed and balance your gut bacteria.

Final Thoughts

If you’ve been battling menopausal symptoms and nothing seems to work, your gut might be the missing piece. I learned this the hard way — but once I shifted my focus, everything else started to make sense.

You don’t have to feel stuck, foggy, or miserable in this next stage of life. By healing your gut and balancing your hormones, you can reclaim your energy, confidence, and love for life again.

???? I currently have 3 spots available for my 12-Week One-on-One Coaching Program — face-to-face (Mill Park) or virtual. Together, we’ll calm your hormones, heal your gut, and get you lean, energised, and thriving again.

???? Book your free clarity call today: https://bit.ly/CallwithCoachTerri

• Coach Terri Batsakis