Perimenopause, Weight, GLP-1: A Guide for Canadian Women

Perimenopause isn’t one single moment—it’s a transition that can stretch over years. Hormones ebb and flow, sleep can wobble, and weight tends to shift (often to the mid-section). Below is a clear, non-medical guide to what’s happening, what you can do day-to-day, and how GLP-1–based medicines fit into the bigger picture in Canada.

1) Perimenopause 101 (quick, Canadian context)

Perimenopause is the lead-up to menopause (12 months after your last period). Symptoms like hot flushes, night sweats, mood shifts, and brain fog can come and go; some days feel “normal,” others don’t. A new Ontario Health patient guide outlines what quality care should look like: track symptoms, review your history and meds, discuss lifestyle tools, and consider treatment options (hormonal and non-hormonal) with a qualified clinician.

What to note this month: keep a simple log (sleep, stress, cycle changes, flush frequency). It helps your GP see patterns and make decisions with you.

2) Why weight can change—and what actually helps

Falling oestrogen can alter where your body stores fat and can affect appetite signals, sleep, and energy. That doesn’t mean you’re “doing it wrong”; it means your plan may need a tune-up.

• Movement: Canada’s 24-Hour Movement Guidelines recommend mixing daily movement, two days of muscle-strengthening per week, and adequate sleep. Think “whole-day health,” not just workouts.
• Protein & fibre: Aim to include protein at meals (eggs, Greek yogurt, tofu, fish, chicken, legumes) and bump fibre with veg, whole grains, and beans to help fullness.
• Strength basics: Two short sessions weekly (squats, hinges, pushes, pulls) help preserve muscle—the quiet ally for metabolism and healthy ageing.
• Sleep routine: Even 20–30 minutes more in bed can pay off for cravings, mood, and training consistency.

3) Where GLP-1s fit in Canada (high-level)

GLP-1 receptor agonists (and dual GLP-1/GIP agents) are prescription therapies. In Canada they’re authorised for type 2 diabetes and, for specific products, chronic weight management. Health Canada’s safety reviews explain the class, indications, and ongoing monitoring—useful if you’re reading headlines or social posts.

Supply has been a moving target since 2023, but Health Canada reports the national supply of Ozempic and other GLP-1s stabilised in early 2025, with continued monitoring. Local pharmacy stock can still vary by dose, so call ahead.

If you’re comparing programme-based options that wrap lifestyle support around medical care, explore G-Plans.com. Use it as a research starting point—then bring questions to your clinician so any next step fits your history, goals, and province-specific coverage.

4) Building a “perimenopause-proof” routine (you can keep on busy weeks)

• A small floor you can stick to:
  • 2×/week strength (15–25 minutes): goblet squats + rows/push-ups + hip hinge.
  • Most days: a 20–40 minute walk or similar movement you enjoy.
  • Daily meals: anchor two meals with ~25–35 g protein and add a hearty fibre source.
  • Wind-down: repeat the same 3-step bedtime ritual (screens out, lights down, boring book in).
• Plate ideas: half plate veg, palm-size protein, cupped-hand whole grain or starchy veg, thumb of healthy fat.
• Mindset: perfection isn’t required. Track two signals (how clothes fit + weekly weight average or waist) and look at 4–6-week trends, not day-to-day noise.

5) Conversations to have with your clinician

Bring your symptom log, current meds/supplements, family history, and priorities (sleep? mood? hot flushes? weight?). Ask about:

• Options for vasomotor symptoms (hormone therapy vs. non-hormonal choices).
• Screening (blood pressure, lipids, bone health).
• If discussing GLP-1s: indication, dosing/titration, follow-up plan, and how lifestyle support is integrated. Health Canada continues publishing safety and product communications; your prescriber will follow those and your provincial coverage rules.

Disclaimer: This article is for general information only and isn’t medical advice. Always talk with a qualified healthcare professional (and follow provincial guidance) for decisions about your health.