Running a Business During Perimenopause: Brain Fog, Burnout & Hormone Health

Let’s be honest—running a small business is already a full-body workout.

Now throw in brain fog, 3 a.m. wake-ups, and random hot flushes during client calls? Spicy.

If you're between 35 and 55 and feeling more forgetful, overwhelmed, or just… not yourself, it might not be burnout. It might be perimenopause.

In this Growth Addicts Podcast episode, I chatted with hormone health coach Sarah Shah about what actually happens during perimenopause—and how to keep your business running when your brain wants a nap and your body’s gone rogue.

Here’s what we uncovered…

“I Thought I Was Just Slacking…”

Nope. You’re not lazy. You’re not “falling behind.” Your hormones are shifting—and it affects everything.

Sarah shared how she hit a wall in her business. No motivation. Constant brain fog. Confidence at zero. She didn’t realise it was early menopause until later.

And I’ve been there too. There were days I'd stare at my content planner for 20 minutes and post nothing. That’s not bad planning—that’s perimenopause. (Also? LOL at forgetting my Instagram password 3x in one week.)

So What Can You Actually Do?

You don’t have to overhaul your life or start eating kale for breakfast. You just need a few tweaks to feel more like yourself again—and keep your business moving forward.

Here’s what we recommend (with zero guilt):

1. Keep It Simple on Instagram

You don’t need to post daily or film 5 Reels a week. Pick one theme. Use templates. Pre-write your captions on a good day. Got brain fog? Use your Social Media Planner to batch in 20-minute sprints.

> Not camera ready? Try voiceover Reels, B-roll clips or text graphics. Still counts.

Need help with this? Read: How to Plan a Month of Instagram Content in Just 60 Minutes

2. Schedule Rest Like a CEO

You're not being “lazy”—you’re being smart. Rest is strategic when your hormones are doing backflips. Put buffer time in your day (especially around launches or client calls).

Hot tip: Try “rest stacking.” Listen to a podcast, lie on the sofa, and don’t scroll for 10 minutes. Trust me, it helps.

3. Eat & Move to Feel Human Again

No diet drama here. Just basics:

• Protein with every meal

• Healthy fats (avocado, nuts, olive oil)

• Less sugar, more water

• Walks or light strength training over high-intensity sweat-fests

Sarah explains how these help balance your blood sugar and support your hormones. No perfection needed—just small swaps that make you feel better.

4. Outsource When Your Brain Says “Nope”

If you keep avoiding the same task (hi, captions), that’s a sign. Hire help or ask for support. Start with the things you already know you need—don’t overthink it.

Outsourcing isn’t a failure. It’s smart hormone budgeting.

5. Find People Who Get It

This is the biggest one. Business can feel lonely even when your hormones are in check. When they’re not? Oof.

That’s why I created Get Seen Get Sales—a community where we don’t just talk strategy, we talk life. You’ll never hear “just be more consistent” from us. We get it.

Reminder: You’re Still a Boss (Even on Foggy Days)

Perimenopause isn’t the end of your ambition. It’s just a plot twist.

You might need to run your business differently—but it’s still yours. You get to redefine success, rest more, create smarter content, and ask for support without shame.

Your followers? They’ll stick around for the real you.

Wanna Chat About It?

If this blog made you shout “YES” at your screen, tell me about it!

DM me over on Instagram @amandahughes.uk or tag me in your next “foggy but showing up anyway” post. I’ll be cheering you on from the sofa (probably with snacks).

And if you want weekly pep talks, strategy guides and hormone-friendly content tips —

Join the GSGS list here.

Listen to the Full Episode:

Running a Business During Perimenopause: Brain Fog, Burnout & Hormone Help with Sarah Shah

And give Sarah a follow for mindset & hormone tips:

@sarahshahcoaching on Instagram

Visit Sarah’s website https://www.sarahshahcoaching.com/ 

About Me

👋 Hey, I’m Amanda! Social Media Mentor, Apple Top 30 Podcaster & Amazon #1 Bestselling Author.

I help small business owners like you get seen & get sales on social media, without the overwhelm.

With 10+ years of experience running small businesses, I know what it’s like to juggle marketing, sales, and all the things. That’s why I’m obsessed with making social media simple, fun, and profitable for business owners just like you.

📩 Grab my FREE 30 Content Prompts here for instant content ideas!

and

📲 Let’s connect on Instagram → @amandahughes.uk