Perimenopause
Energy Foundations

If winter feels harder than it used to — lower energy, foggier thinking, shakier sleep, more effort to stay steady — this guide is for you.

Not because anything is “wrong,” but because your physiology has different needs now, and winter amplifies that.

Why This Season Feels Different

In perimenopause, your margin for error can shrink. Less daylight, colder weather, disrupted sleep, and hormone shifts all place higher demands on:

-blood sugar regulation
-stress tolerance
-circadian rhythm
-energy production

So even if you’re eating healthy and doing many things right, your system may still feel depleted.

This guide helps you stabilize first, so energy has somewhere to return to.

What This Guide Is (and Isn’t)

This is not: a reset or a protocol or a productivity plan.

It is: a foundation. Winter-specific support with simple, repeatable anchors that help your system feel steadier.

And it’s designed to fit into a full, real life — not take it over.

Inside the Guide

You’ll find:

❄️ Clear context for why energy feels more fragile in perimenopause — especially in winter
❄️ Practical winter shifts that support steadier energy and calmer nights
❄️ Key nutrition foundations for mood, blood sugar, sleep, and cognition
❄️ A short list of multitasking foods that reduce decision fatigue
❄️ A sample day that shows rhythm without rigidity

Nothing to “do perfectly.” Just the pieces that actually matter right now.

What Often Lands Right Away While Reading

More clarity about what’s driving fatigue.
Less second-guessing.
A calmer relationship with food and energy.
A sense of “okay, I know where to start.”

Stability first. Capacity follows.

About 14 Carrots

I’m Elisa Kosonen, the Registered Holistic Nutritionist and Certified Health Coach behind 14 Carrots. I work with high-achieving women who feel tired, foggy, or unlike themselves and want their energy and vibrance back without turning their life into a health project.

Before this work, I spent years in a fast-paced creative career, running on adrenaline, restriction, and the belief that pushing harder was the answer. From the outside, my life looked full and successful. Inside, my energy was collapsing.

What finally shifted things wasn’t another plan or protocol, it was learning how to restore my internal rhythm, nourish myself consistently, and work with my physiology instead of against it.

That process became the foundation for the 14 Carrots Method: a physiology-first approach that helps rebuild energy, clarity, and capacity in a steady, sustainable way.

The Winter Stability Guide is a reflection of that philosophy: practical, restorative support that meets you where you are and helps you wake up rested, cruise through the afternoon without coffee, and find clarity and calm through perimenopause.

You don’t need to do this perfectly. You just need the right foundations in place.