Alright, guys… this might be your cue to exit stage left — no hard feelings. 😉
Now, for the rest of us….
Let’s talk about something few of us are or were truly prepared for — menopause. It often arrives unannounced and unapologetic, like a full-force shift you never saw coming. It’s physical, emotional, hormonal — and honestly? A little disorienting.
But here’s the reframe:
This isn’t just a phase to “get through.” It’s a powerful opportunity to reconnect with our bodies, shift our mindset, and redefine how we show up for ourselves — stronger, more aware, and in control.
The Phases: What You Didn’t Learn in Health Class (at least not in my health class)
Menopause isn’t just one moment — it’s a transition that unfolds in stages:
- Perimenopause (often begins in your 40s): Irregular periods, hot flashes, mood shifts, and sleep disturbances.
- Menopause (official when you’ve gone 12 months without a period): A hormonal shift that can affect everything from metabolism to brain fog.
- Postmenopause (after the 12-month mark): Symptoms may ease, but risks like bone density loss and heart health become more relevant.
The truth? Every body experiences this differently. But you’re not alone — and you don’t have to just “deal with it.” AND, if your doctor tells you to deal with it, run, don’t walk and find a new OBGYN.
How to Stay Strong (Even When You Don’t Feel Like It)
Menopause can feel like your body is working against you. Fatigue, weight gain, muscle loss — all real. But here’s the empowering truth: you can take back control with doable, consistent habits that support your strength and vitality.
✨Strength Training Is Non-Negotiable
As estrogen levels drop, muscle mass and bone density decline — making resistance training essential. Lifting weights 2–4 times per week helps:
- Boost metabolism
- Support joint and bone health
- Improve mood and cognitive function
You don’t need a fancy gym. Dumbbells, resistance bands, or even bodyweight circuits can build major strength.
🌿 Check out this article in EatingWell Magazine, “The #1 Habit to Start When You’re in Menopause, According to an OBGYN and a Physical Therapist.”
✨Walk Daily… and with a Weighted Vest
Walking remains one of the most accessible forms of movement — but adding a weighted vest ups the ante:
- Increases calorie burn
- Builds bone strength
- Improves cardiovascular endurance
It’s also gentle on the joints and a great way to clear your mind.
✨Connect with Other Women in This Season
Menopause isn’t just physical — it’s deeply emotional. Community is medicine. Surrounding yourself with women who get it can:
- Reduce feelings of isolation
- Offer tips, resources, and honest conversation
- Remind you that you’re not in this alone
Find a circle, group, or even a walking buddy. It matters.
✨The Power of Bioactive Peptides
If you’re looking to support your body from the inside out, bioactive peptides can be a game-changer. They help:
- Improve collagen production (goodbye joint aches + skin dullness)
- Weight management the natural way
- Support lean muscle growth and recovery
- Regulate inflammation and boost energy
- Decrease mortality rates of all diseases
Think of peptides as your secret weapon for navigating this hormonal shift with more ease and vitality. (Head to the Wellness page to learn more about the power of peptides.)
Final Thoughts: This Isn’t the End — It’s a Reset
Menopause isn’t something to dread. It’s a powerful rite of passage — a chance to reimagine how you take care of your body, prioritize yourself, and define your next chapter.
Strong. Powerful. Clear. Connected. That’s the goal.
And remember: you’re allowed to rewrite the rules on what this season looks like — and feels like.
🔍 Educational Websites & Tools
- NAMS (North American Menopause Society)
Evidence-based info from top menopause experts; find a certified menopause practitioner. - My Menoplan
A symptom-tracking and planning tool built by clinicians to help women navigate perimenopause and menopause. - Genev
Virtual menopause care with health coaches, telehealth, articles, and community forums.
Make Moves, Live Boldly,
Beyond the Hustle 