If you’re navigating perimenopause and feeling like your body is speaking a foreign language, you’re not alone. One day you’re energized and focused, the next you’re dealing with brain fog thicker than pea soup and energy crashes that hit like a brick wall at 3 PM. The good news? Your breakfast can be your secret weapon in this hormonal journey.
Welcome to Entry #1 of The Chia Diaries: Peri Power Edition—a 30-day journey where we turn one small seed into big support for your perimenopause journey. Instead of overwhelming you with 101 things to add to your already packed schedule, we’re focusing on ONE simple habit: incorporating 1-2 tablespoons of chia seeds daily for 30 days.
Today, we’re diving deep into why matcha chia overnight oats might just be the game-changing breakfast you’ve been searching for. This isn’t just another trendy recipe—it’s a scientifically-backed approach to supporting your hormones naturally, backed by research from PubMed studies and designed specifically for women navigating the complex world of perimenopause.
Why Your Hormones Need Special Attention During Perimenopause
During perimenopause, your estrogen and progesterone levels begin their unpredictable dance, often leaving you feeling like you’re on an emotional and physical rollercoaster. This hormonal fluctuation affects everything from your sleep quality and mood stability to your metabolism and energy levels.
The key is supporting your body with nutrient-dense foods that work WITH your changing hormones, not against them.
The Science Behind Chia Seeds and Hormone
Omega-3 Powerhouse for Mood Stability
Chia seeds are nature’s ultimate omega-3 delivery system, containing about 65% alpha-linolenic acid (ALA) in their oil content. Research published in PMC4926888 shows that omega-3 fatty acids play a crucial role in reducing inflammation—and less inflammation means happier, more stable hormones.
Here’s what the research tells us about chia seeds for perimenopause:
- Mood Swing Relief: The omega-3s in chia seeds help regulate neurotransmitter production, which can significantly reduce those sudden mood shifts that catch you off guard
- Better Sleep Quality: Chia seeds contain magnesium, a mineral that’s often depleted during perimenopause. Adequate magnesium helps regulate your sleep-wake cycle
- Digestive Support: The fiber in chia seeds (nearly 10g per ounce) helps eliminate excess hormones through proper digestion and reduces that uncomfortable bloating
- Blood Sugar Stability: The combination of fiber, protein, and healthy fats in chia seeds helps prevent those energy crashes that leave you reaching for afternoon caffeine
The Perimenopause Connection
What’s particularly fascinating is research from the University of North Carolina showing that women 40+ years in age convert the ALA in chia seeds at much higher rates than younger women. This suggests that chia seeds may be especially beneficial for women in our demographic, potentially due to our changing hormonal makeup. To learn more about chia seed benefits and how to use them, click here.
Matcha: Your Calm Energy Secret Weapon
While chia seeds work on hormone balance from the inside, matcha brings its own set of perimenopause-fighting superpowers to the table.
L-Theanine for Stress Management
Research published in PubMed #30308973 demonstrates matcha’s stress-reducing effects, primarily due to its high L-theanine content. L-theanine is an amino acid that promotes calm alertness without the jittery side effects of regular caffeine. For women dealing with perimenopause anxiety and that “tired but wired” feeling, this combination is pure gold.
EGCG for Metabolic Support
The EGCG (epigallocatechin gallate) in matcha is particularly relevant for perimenopause. As our metabolism naturally slows during this transition, EGCG helps support metabolic function and may assist with weight management—a common concern for women over 35.
Liver Detoxification Support
Your liver is working overtime during perimenopause to process fluctuating hormones. The antioxidants in matcha, including chlorogenic acid and caffeic acid, provide crucial support for liver function, helping your body naturally detox excess hormones more efficiently.
To learn more about green tea benefits and check out my Goddess Matcha Latte Recipe, click here
The Power of 30 Grams of Protein
One of the biggest mistakes women make during perimenopause is not eating enough protein, especially at breakfast. Research consistently shows that adequate protein intake (30g per meal) is crucial for:
Hormone Production: Your body needs amino acids to produce hormones
Blood Sugar Stability: Protein slows glucose absorption, preventing energy crashes
Muscle Preservation: As estrogen declines, maintaining muscle mass becomes more challenging
Satiety: Proper protein intake reduces cravings and supports healthy weight management
Why This Combination is Perfect for Perimenopause
When you combine chia seeds, matcha, and adequate protein in one breakfast, you’re creating a nutritional powerhouse that addresses multiple perimenopause concerns simultaneously:
Sustained Energy Without Crashes: The L-theanine in matcha provides calm energy while the protein and fiber from chia seeds ensure steady blood sugar
Hormone Support: Omega-3s from chia seeds reduce inflammation while matcha’s antioxidants support liver detoxification
Mood Stability: Both ingredients work synergistically to support neurotransmitter production and stress response
Digestive Health: The fiber content supports healthy elimination of excess hormones
Convenience: Make it the night before for stress-free mornings when you need simplicity most
The Real-Life Benefits Women Are Experiencing
The feedback from women incorporating this breakfast into their routine has been remarkable:
Fewer 3 AM anxiety wake-up calls
More stable energy throughout the day
Reduced afternoon cravings
Better mood stability during hormonal fluctuations
Improved digestion and less bloating
Making It Work for Your Lifestyle
The beauty of overnight oats is their flexibility. You can prep several servings at once, customize flavors to prevent boredom, and grab breakfast on your busiest mornings. This isn’t about adding another complicated step to your routine—it’s about simplifying your mornings while giving your body exactly what it needs.
The Bottom Line
Perimenopause doesn’t have to derail your energy, mood, or overall well-being. By choosing foods that work WITH your changing hormones rather than against them, you can navigate this transition with more grace and vitality.
This matcha chia overnight oats recipe isn’t just breakfast—it’s your daily dose of hormone support, wrapped up in a delicious, convenient package that actually fits into real life. And remember, this is just Entry #1 in The Chia Diaries series. Over the next 30 days, we’ll explore more simple, functional ways to incorporate this hormone-supporting superfood into your routine.
Matcha Protein Overnight Oats
Ingredients
- 1 cup Oats rolled, use GF as needed
- 1 1/4 cup Unsweetened Milk higher protein/ lower sugar
- 1/2 tsp Green Tea Powder
- 1 scoop Protein Powder or 2 scoops collagen
- 2 tbsp Chia Seeds
- 1/2 tsp Vanilla Extract
- 1 small Banana sliced
Instructions
- Add the oats, milk, green tea powder, protein powder, chia seeds, and vanilla extract together in a large container. Stir well to combine. Seal and place in the fridge overnight, or for at least eight hours.
- Remove the oats from the fridge. Divide into containers and top with the banana slices. Enjoy!
Notes
Leftovers
Refrigerate in an airtight container for up to four days. Enjoy cold, or warm on the stovetop with almond milk.Serving Size
One serving is approximately 1 1/2 cups.Nut-Free
Use a nut-free milk such as oat or soy.No Banana
Use mixed berries instead.Additional Toppings
Top with almond butter.- Nutrition Per servings
325cal/ fat 11g/fiber 10g/ protein 29g, iron 3mg
Ready to transform your mornings and support your hormones naturally? The recipe is below, and your future self will thank you for starting this simple but powerful habit.
Take Your Hormone Support to the Next Level
If you’re ready to go deeper with your hormone support journey, I’ve created comprehensive programs designed specifically for women like you:
21-Day Gut Reset for Hormones – A done-for-you program that targets the gut-hormone connection, helping you reduce bloating, improve digestion, and naturally balance your hormones in just 3 weeks. Click Here to Join
Eat with Ease for Hormonal Harmony – My comprehensive 3-month program that takes the guesswork out of eating for hormone balance. Get meal plans, recipes, shopping lists, and expert guidance to transform how you feel every single day.
Both programs are designed to fit into your real life—no complicated meal prep or ingredients you can’t pronounce. Just simple, science-backed nutrition that actually works. Click Here to Learn More
Remember: While these ingredients offer excellent nutritional support, always consult with your healthcare provider about your individual perimenopause journey and nutritional needs.
References
- Unno K, Furushima D, Hamamoto S, et al. Stress-Reducing Function of Matcha Green Tea in Animal Experiments and Clinical Trials. Nutrients. 2018;10(10):1468. PubMed PMID: 30308973.
- Camfield DA, Stough C, Farrimond J, Scholey AB. Acute effects of tea constituents L-theanine, caffeine, and epigallocatechin gallate on cognitive function andmod: a systematic review and meta-analysis. Nutr Rev. 2014;72(8):507-22. PubMed PMID: 24946991.
- Ullah R, Nadeem M, Khalique A, et al. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016;53(4):1750-8. PMC4926888.
- Enes BNR, Moreira LM, Toledo RCL, et al. Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders. Food Res Int. 2020;132:109078. PMC9834868.
- Koh AS, Pan A, Wang R, et al. The association between dietary omega-3 fatty acids and cardiovascular death: the Singapore Chinese Health Study. Eur J Prev Cardiol. 2015;22(3):364-72. PubMed PMID: 24817694.
- Dzuvor CKO, Taylor JT, Acquah C, et al. Health Benefits of Chia Seeds and Their Food Applications: A Review. J Food Sci. 2018;83(12):2962-2972. PubMed PMID: 30411460.
- Weiss DJ, Anderton CR. Determination of catechins in matcha green tea by micellar electrokinetic chromatography. J Chromatogr A. 2003;1011(1-2):173-80. PubMed PMID: 14518774.