Fun fact: The word perimenopause appeared in medical writing decades ago, but it’s only in recent years that it has gained wider recognition. Women, of course, have been experiencing this transition for as long as women have existed. What’s changed is how much we’re talking about it.
Even today, though, perimenopause is often confused with menopause. The distinction is simple: Menopause is officially reached after 12 consecutive months without a menstrual period—provided that there is no other cause. Perimenopause is the transition leading up to it, when hormonal fluctuations can bring changes to the menstrual cycle, sleep, mood, and more. (Peri is actually Greek for ‘around’ or ‘near.’)
For most women, the conversation usually begins and ends with irregular periods and familiar symptoms such as hot flashes. But there’s another side to this transition that deserves attention: how the body’s nutritional needs may change.
As women move through midlife, maintaining muscle mass and bone health becomes increasingly important. Proper nutrition, regular movement, and recovery all have a role to play in supporting overall health.
These were among the topics discussed by Jasmin Vinculado, founder of SecondSpring, during her talk at The Beauty Edit’s “Beauty in the City” event in Spatio, The Missing Instruction Manual: What Your Body Needs in Perimenopause + Menopause. Drawing from her experience with medically induced menopause following cancer treatment, Vinculado shared practical ways women can better understand and support their bodies.
“You need to be the chief medical officer for your own health. You know your body,” she reminded everyone.
So where do you start? Vinculado breaks it down into four letters: P-E-R-I, a simple framework for understanding what your body needs during this stage of life.
P is for Protein: Give Your Muscles What They Need
When we think of protein, we often associate it with men who lift weights or bodybuilders looking to bulk up. But protein is essential for everyone. It helps build and maintain muscle, repair tissues, and support vital bodily functions. During midlife, getting enough becomes especially important as age-related muscle loss can affect strength, mobility, and overall physical function.
“The more muscle that you have, the better that you will be through the transition,” Vinculado explained.
So, how much protein do you need? The general recommended dietary allowance for healthy adults is 0.8 grams per kilogram of body weight daily, although some people may benefit from higher amounts depending on their age, activity level, and health goals.
During the workshop, Vinculado recommended around 1.3 to 1.6 grams per kilogram for women in perimenopause and beyond, using 1.5 grams per kilogram for her calculation. For a woman weighing 54 kilograms, that’s approximately 81 grams of protein daily. This is a practical guide, however, and not a universal prescription as individual needs may vary.
“The more muscle that you have, the better that you will be through the transition.”—Jasmin Vinculado, co-founder of SecondSpring
For context, a small serving of chicken breast has around 20 grams of protein. So if you’re aiming for 81, getting there can take more planning (and eating) than you might expect. Eggs, fish, dairy, tofu, and legumes are all useful sources. Spreading protein across meals can also make daily targets easier to reach.
Is Collagen a Protein?
Protein also comes up in another familiar midlife conversation: collagen, especially as changes in skin firmness and elasticity become more noticeable. Found in the skin, bones, tendons, cartilage, and other connective tissues, collagen naturally declines with age. Hormonal changes around menopause, specifically declining estrogen levels, can contribute to the loss of skin collagen.
But as Vinculado pointed out, collagen has a limitation: “It’s actually a protein. But it is not a complete protein.”
While collagen provides amino acids, it lacks tryptophan, an essential amino acid. This means it shouldn’t replace complete protein sources such as eggs, dairy, fish, and whey when it comes to supporting muscle maintenance.
That said, collagen supplements may help improve skin hydration and elasticity, though results vary. Think of them as a possible addition to your routine, not a substitute for getting enough protein from a variety of food sources.
E is Exercise: Strength Training Isn’t Just for the Gym
Eating enough protein is only part of the equation. Muscles also need a reason to stay strong. “Like it or not, we can’t build muscle by just nutrition alone,” Vinculado said. “Because muscle needs a signal. A strength-based signal for it to be meaningful.”
That signal comes from resistance exercise, which challenges muscles and supports their strength and function. “When I talk about exercise during perimenopause and menopause, it needs to be strength-based. It’s not just yoga,” Vinculado stressed. Walking and cardio are beneficial, too, but resistance training deserves a place in the routine.
Vinculado recommended strength-based exercise twice a week, sharing that it doesn’t require a gym membership. Squats, body-weight movements, resistance bands, and weights can all help, depending on your fitness level.
Alongside weight-bearing exercise and adequate nutrition, strength training can also support bone health as women age. Start with manageable movements and gradually increase the challenge and frequency, and seek professional guidance if needed.
R is for Rest: Recovery Is Part of the Plan
When was the last time you got some real rest? Hormonal fluctuations during perimenopause can contribute to sleep difficulties, while hot flashes and night sweats may leave you tossing and turning. And when you don’t sleep well, you know what happens: You feel tired, irritable, and mentally foggy.
Rest is essential for muscle and brain recovery, making quality sleep especially important during perimenopause and menopause. Vinculado emphasized the value of a consistent sleep schedule. “Our bodies love routine,” she said.
A few things may help: sticking to regular bedtimes and wake-up times, keeping your bedroom comfortably cool and dark, and developing a relaxing bedtime routine. If sleep problems or brain fog persist or interfere with daily life, consult a healthcare professional rather than automatically attributing them to hormones or aging.
I is for Interaction: You Don’t Have to Go Through It Alone
Perimenopause is a physical transition, but it can also affect how women feel about themselves and relate to others. Changes that are difficult to explain can feel isolating, particularly when they’re rarely discussed.
“We need social connections for us to get through perimenopause and menopause,” Vinculado said.
Friends going through similar experiences can offer understanding, while partners and family members can provide support when they know what a woman may be experiencing. Healthcare professionals can also help women understand symptoms and explore appropriate care.
No two women experience this transition in exactly the same way. Having people you can talk to—and feeling comfortable asking for help—can make navigating it less daunting.
Where Supplementation Can Help
Truth be told, meeting nutritional needs through food alone can sometimes be challenging. Supplements may offer a convenient way to fill specific gaps, provided they complement rather than replace a balanced diet. Whole foods, after all, are still the best source, stressed Vinculado.
This is where a formula like SecondSpring Premium Women’s Blend becomes convenient: It combines 25 grams of whey protein isolate, 2.5 grams VERISOL® collagen peptides, and selected vitamins and minerals (vitamins C, D3, B6 and B12) in a daily drink that’s easy to enjoy. The protein can help supplement daily intake, while the collagen is included for its skin-related benefits.
It’s easy to prepare, too—just mix with cold water or your milk of choice. You can also add fruits and blend in into a smoothie. As for the timing, it really depends on your schedule. You can drink it in the morning, midday or at night. For those concerned about their sugar levels, it’s also sugar-free and uses a natural sweetener. It’s currently available at The Beauty Edit Gallery at Spatio and is the first-ever supplement to join the gallery’s Women’s Wellness section.
As with any supplement, check the label and consult a healthcare professional if you have specific medical or nutritional concerns.
Secondspring Premium Women’s Blend
₱2,000, The Beauty Edit
No Two Journeys Are The Same
Perhaps the most important reminder from Vinculado’s talk is that every woman’s experience is different. Some may notice changes in their periods first; others may struggle with sleep, mood, or physical changes that seem to come out of nowhere. “My menopause will not be the same as yours,” she shared.
Understanding your changing needs can help you make more informed decisions, whether that means adjusting your diet, prioritizing exercise, getting more sleep, or reaching out for support. As Vinculado put it, “You have the information, you have the agency, so it’s up to [you] to take action.”
Perimenopause may not come with an instruction manual, but knowing what your body needs can help you approach this next chapter with greater confidence and support.
