The Best Biometric Tracking Tools I Recommend for Perimenopause (And Why They Matter)

Why Biometric Tracking is Important

Perimenopause is a season of profound physiological change. Hormones fluctuate, metabolism shifts, sleep becomes more fragile, and symptoms like fatigue, weight changes, brain fog, and mood swings can feel unpredictable—or even confusing.

When I work with women in perimenopause, one of the most powerful strategies we use is data-informed awareness. Not data for the sake of obsession—but meaningful information that helps us understand what’s happening inside the body long before it becomes obvious on the outside.

Over the years, I’ve found that certain tracking tools consistently help women:

• Spot patterns sooner

• Understand how stress, sleep, food, and movement affect their bodies

• Make smarter know-your-body decisions instead of guessing

Below are the top biometric tracking tools I recommend most often, along with exactly why they’re useful.

Smart Scale

Traditional scales only tell you one thing: body weight.

A smart scale tells a much bigger story.

In perimenopause, body composition often changes before weight does. Women may be:

• Gaining muscle

• Holding or releasing water

• Shifting fat distribution

• Experiencing metabolic adaptation

A smart scale helps capture these changes by tracking metrics beyond weight.

Why I Recommend the Etekcity Smart Scale

The Etekcity smart scale is one I recommend frequently because it’s:

• Affordable

• Easy to use

• Extremely comprehensive

It tracks metrics such as:

• BMI

• Body fat percentage

• Visceral fat

• Subcutaneous fat

• Metabolic age

• Percent body water

• Skeletal muscle

• Protein

• Fat-free body weight

• Bone mass

• Basal metabolic rate

• Total body muscle mass

• Overall body weight

This information helps shift the focus away from a single number and toward overall metabolic health.

👉 Shop the Etekcity Smart Scale here:

https://amzn.to/4aVk4Pd

Disclosure: As an Amazon Associate I earn from qualifying purchases

Body Tape Measure

When women begin strength training or supporting muscle during perimenopause, the scale can be misleading.

Measurements often change before weight does.

A simple body tape measure allows you to track:

• Waist

• Hips

• Thighs

• Arms

This is especially valuable when recomposition is happening—losing fat while gaining or maintaining muscle.

👉 Shop my favorite body tape measure here:

https://amzn.to/3LCpbcO

Disclosure: As an Amazon Associate I earn from qualifying purchases.

Food Scale

Portion awareness becomes increasingly important in perimenopause, particularly for protein, carbohydrates, and fats.

A food scale removes guesswork and helps women learn:

• What adequate protein actually looks like

• How portions shift blood sugar and energy

• Why “healthy” foods can still be over- or under-consumed

When choosing a food scale, look for one that:

• Measures as low as 0.1 grams

• Measures up to 10 pounds

• Includes multiple units:

  • Ounces

  • Pounds

  • Grams

  • Fluid ounces

  • Milliliters

👉 Shop my favorite food scale here:

https://amzn.to/3Z64xor

Disclosure: As an Amazon Associate I earn from qualifying purchases.

Cronometer App

Cronometer is one of my favorite nutrition tracking apps because it goes far beyond calories.

It allows women to:

• Log meals

• Track macronutrients and micronutrients

• Identify nutrient gaps that affect hormones, energy, and metabolism

There is a free and a paid version. For most people, the free version works very well.

If you prefer a different app, make sure it allows you to:

• Set macro and micronutrient targets

• Log foods manually or from a database

👉 Download the Cronometer app here:

https://cronometer.com/index.html

Wearable Device

Wearable technology has become one of the most valuable tools for understanding stress, recovery, and sleep—three areas that dramatically influence perimenopause symptoms.

A high-quality wearable should track:

• Sleep quality

• Heart rate variability (HRV)

• Resting heart rate

• Daily steps

Bonus features include:

• Menstrual cycle tracking

• Stress insights

• Recovery or “body battery” scores

Why I Prefer Garmin

I most often recommend the Garmin Vivosmart or Vivoactive.

Garmin stands out because it measures HRV:

• Overnight

• Consistently

• Over long time spans

HRV offers insight into how well the nervous system is handling:

• Stress

• Recovery

• Sleep quality

• Overall readiness

This makes it an incredibly useful marker for women navigating hormonal transition.

👉 Shop Garmin Vivosmart here:

https://amzn.to/4sAGxHz

👉 Shop Garmin Vivoactive here:

https://amzn.to/49LnaUV

Disclosure: As an Amazon Associate I earn from qualifying purchases.

Continuous Glucose Monitor (CGM)

A Continuous Glucose Monitor (CGM) is one of the most insightful tools available for understanding metabolic health.

Unlike a single fasting glucose lab, a CGM shows how blood sugar responds to real life, including:

• Meals

• Stress

• Poor sleep

• Exercise

It’s a small sensor worn on the back of the arm that continuously tracks glucose levels day and night, sending data directly to your phone.

This real-time feedback can reveal:

• Blood sugar spikes driven by stress rather than food

• Foods that appear “healthy” but destabilize energy

• Recovery patterns that affect metabolism

How to Access a CGM in the U.S.

CGMs require a prescription in the United States. While some physicians reserve them for diabetes, there are services that simplify access.

One option is Tastermonial.

Here’s how it works:

• You purchase a prescription (1, 3, or 6 months)

• Each month includes two sensors

• The prescription is sent to your pharmacy

• CGMs are purchased separately at the pharmacy, and you may have the option for your insurance to pay for it.

👉 Learn more about CGMs through Tastermonial:

CLICK HERE

Final Thoughts

Perimenopause is not a time to guess blindly or push harder—it’s a time to listen more closely to the body.

The right tracking tools can:

• Provide clarity

• Reduce frustration

• Support more personalized decisions

Whether you use one tool or several, the goal is the same: understanding your body better so you can support it more effectively during this transition.

*These statements have not been reviewed by the FDA. The information herein is not intended to  diagnose, treat, cure, or prevent any disease. Nor is it meant to replace or act as a substitute for speaking to a medical doctor and/or licensed health practitioner. Any products discussed are not intended to diagnose, treat, cure, or prevent any disease. They are not intended to replace any medication, medical test(s), or healing modality prescribed by your medical doctor. Please consult with your doctor before beginning a new supplement regimen.