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Managing menopause symptoms drug and HRT free came down to prioritizing weight training, nutrition and mindset. Not all will experience adverse symptoms. Some will experience them to extremes. Every individual is, well… individual. That’s why I don’t train, advise or mentor everyone the same. When you’re ready to explore what that looks like for you, let me know.

Don’t be afraid to question your doc’s treatment plan. Advocate for yourself. My advice to anyone, if you don’t feel comfortable with the plan, there is a reason. Seek more information, seek to understand, ask questions, challenge the plan by asking what other options there are. The first time I was told by my med prof that they would have to put in my file that I was refusing treatment because I didn’t want the scrip for antibiotics, it made me feel like I was doing something wrong. However it didn’t take me long to get over that mindset. It’s okay to say no! Homeostasis is the body’s amazing ability to bring balance back – our bodies are always seeking a state of wellness – if we would only give it the chance!! It also makes our immune system stronger to heal on its own! 💪🏻 I always give my body 2 weeks to feel better, sometimes more. Medication is always the LAST thing I go for. I always seek to know the ‘why’ behind the plan. I always allow my body the chance to get better on its own first. Med profs probably think I’m dumb. That’s okay. I’d rather be thought that than on handfuls of pills chasing side effect relief for the side effects of the side effects of the side effects…. It’s why I went into functional nutrition. It drives me to help others feel better by allowing their own bodies to do what they are supposed to do, allowing nutritious food, movement and mindset to make the body well. *There are serious conditions which require med treatment, this post is in no way promoting that you ignore treatment when there are no other natural options. If you’re sick of chasing symptoms, especially menopausal ones, let’s chat! Keep going, keep growing!

If you would have told me a year ago I’d be practicing Olympic weightlifting, especially the snatch, I would have told you ‘no flipping way!’ At 53 I am. For the first time ever. Two years ago I believed menopause was the end of me. Then I found health again, even better than before through nutrition, fitness & mindset. Believe in growth over 50!Believe in you over 50!Hang with people who believe in you & and what you can achieve! Thanks to my coaches for telling me to stick that weight over my head. I never would have done it without her believing in me! And also for believing in me and getting me doing Olympic weightlifting in the first place. I never would have loved it without her! I am a better version of me because of these two women! Coaching works and it’s not just about someone telling you what to do, it’s about someone telling you, you can!

What’s up with 3 AM for so many women in menopause? It’s a thing… we are up, strangely all at generally the same, time almost. every. night. What gives? Broken sleep is common among menopausal women and can be caused my multiple things, mainly hot flashes and night sweats. But why 3 am almost like clockwork? Three am is typically the time of night when your cortisol levels naturally begins to rise causing disrupted sleep and the accompanying thoughts of doom and gloom. Life doesn’t feel doable at 3 am for many of us. Including me. Three in the morning is when I won’t be able to pay my bills, I regret most decisions I’ve made and feel like selling all my possessions and moving to a different country sounds like it just might fix all my woes. I’m overwhelmed and am in general a horrible person. Is there truth to any of that? Nope! Because when morning comes and I get my workout in and my day started I feel like I can conquer anything again. So what helps? There are a lot of things you can try, though nothing works magic for everyone. Be patient as some symptom relievers take up to 4 weeks to see real results. Magnesium taken before bedtime can help calm nerves and settle restlessness. Some herbal supplements can help with sleep. Elevated temperatures can trigger and exacerbate hot flashes and night sweats. Sleeping in a cooler room can make a significant difference. Mid 60 degrees is a good place to start. Nourish your body with foods that won’t exacerbate hot flashes, like spicy foods, sugar, alcohol or foods that have additives which are known to disrupt hormones, such as BHA. Environmental toxins such as fragrances and BPA’s from plastic can also disrupt hormone balance. Get your hormones checked and if nothing is working, talk to your physician about possible menopause hormone therapy. Be educated on sleeping pills. Some will help you fall asleep but don’t allow for deep REM sleep. Deep sleep is when most of our regenerative processes take place. Share what you’ve found that helps! The menopause tribe would love more tips!

As an individual with women parts….we spend about half our lives in a phase of menopause!!! That’s a long time!! Most are completely unaware. I was too, until recently. We are educated as pre-teens about puberty, our periods and what to expect. We are coached and supported through pregnancy by sometimes a host of medical professionals providing us with tips, tricks, hacks and ways to deal and be more comfortable. Most of us know that menopause is a ‘thing’, and many associate it with when vibrancy & worth as a woman ends. There are mostly assumptions, speculations, and lack of understanding. Many women go through it thinking they have some sort of disease and are treated for symptoms aligned with clinical depression, anxiety, musculoskeletal issues & a host of other symptoms rarely deemed to be consistent with menopause. We are dismissed and told what we are experiencing is consistent with ‘age’. It’s time to be informed!! It’s time to advocate for women, as women and provide real solutions! Knowledge is the beginning. So I’m starting there. There are 3 true phases of menopause and it starts as soon as we get out first period. That’s about half of our lifetime! Of course dependent on length of life. Regardless, it’s a long time and most aren’t even aware. I’m 53 and I learned that in the last year!! If you have female reproductive parts, menopause is inevitable – suffering is not! Be informed!

Did you know that eating a big or heavy meal too close to bedtime can disrupt your sleep? It’s true! 😴 According to a study published in the Journal of Clinical Sleep Medicine, consuming a large meal right before going to bed can lead to poor sleep quality. And poor sleep quality is one of the top symptoms affecting menopausal women. Here’s what happens: when you eat a heavy meal, your body works overtime to digest the food. This process increases your metabolism and body temperature, which can make it harder for you to fall asleep and stay asleep. And it can exacerbate hot flashes during the night. Additionally, lying down with a full stomach can lead to discomfort and even acid reflux, further disrupting your rest. The study found that participants who ate within 3 hours of bedtime experienced more awakenings during the night and spent less time in deep sleep compared to those who had their last meal earlier in the evening. For better sleep, try to finish eating at least 3 hours before you go to bed. Your body will thank you! 🌿💤