Weight gain during menopause might be one of your biggest concerns right now—and if it is, you’re definitely not alone. Hormones shift, your metabolism slows, and your energy levels might dip.
The number on the scale starts to change, and it feels like no one has warned you. But this isn’t the end of your story. Your body is adapting to a new season—and you can adjust.
You’re Not the Only One
Let’s be real: menopause comes with a reputation. Hot flashes, mood swings, brain fog—and yes, weight gain. But before you blame your willpower or start criticizing yourself, stop. Your body has been your constant companion through every phase of life.
This one is just as meaningful, and, as with the others, you’ll figure it out.
What’s Actually Happening
That weight gain you’re noticing? It’s not in your head. Your estrogen levels are dropping, your metabolism is slowing, and your body adjusts in real time.
You might be holding on to more fat—especially around your belly. Stress, sleep issues, and lifestyle habits only fuel the fire.
Weight Gain Myths
This isn’t about you being lazy or losing control. It’s not about age catching up or a lack of willpower. Your body is recalibrating—plain and simple.
Understanding what’s happening under the surface helps remove the shame and blame from the equation. You can move through this with self-respect and care.
Change Your Mindset
What if weight gain wasn’t something to fear? What if your body asked for your attention—gently reminding you to care for it differently?
This isn’t a time to shrink yourself. It’s a time to grow in compassion, confidence, and strength. Your value is not defined by your clothing size.
What You Can Do
No need to flip your world upside down overnight. Start with small, doable changes that add up:
Move your body in good ways—whether walking, yoga, or lifting weights.
Nourish yourself with real food: plenty of protein, fiber, healthy fats, and water.
Learn to manage your stress—because that’s the real game changer.
You Don’t Have to Do It Alone
This isn’t a solo mission. Find your people. Lean on friends, family, or a trusted coach. Share the hard stuff and the good stuff. You deserve support—real, meaningful support.
Weight gain during menopause isn’t a personal failure—it’s your body sending a message. It asks you to slow down, listen, and respond differently. You’ve made it this far and can move forward with strength, grace, and clarity. You don’t need to fear menopause—this is a new chapter that you will win.
*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
Sleep—something you might be overlooking during menopause—can make a huge difference in your life and your weight. While everything seems to change, your sleep plays a critical role that you shouldn’t brush aside. Believe it or not, how well you rest can either keep your weight loss efforts on track or derail them completely.
Let’s dive into the details of how these two go hand in hand during menopause. Ready to discover how catching more Zs can become your secret weapon? Let’s get started!
When It’s Not Enough
Metabolic Mayhem & Hormonal Havoc
When you get the rest your body needs, you prevent metabolism slowdown by supporting hormonal balance and regulating key metabolic processes. During this time, your body repairs and rejuvenates, optimizing insulin and cortisol levels, both crucial for metabolism. Proper rest enhances glucose metabolism and reduces inflammation, keeping your metabolism running smoothly.
Hormones act as conductors, orchestrating the body’s functions. During menopause, hormonal imbalances can lead to weight gain, especially around the midsection. Sleep disruptions worsen these shifts, making it harder to maintain a healthy weight.
Adequate sleep replenishes your energy and repairs muscles, helping you wake up ready for workouts. Rest also optimizes hormone levels, boosting your motivation and focus during exercise. Improved coordination and reaction time reduce your risk of injury. By prioritizing sleep, you enhance your physical performance and reach your fitness goals more effectively.
Get Your Best Zs
Lights Out, Screens Off, and Snooze On
Create a bedtime routine to signal your body that it’s time to wind down. This could include reading, stretching, or relaxation techniques. Start your routine at least one hour before you plan to sleep. Aim to go to bed and wake up at the same time every day, even on weekends. Over time, your body will adjust and follow this rhythm naturally.
A cool, dark room is ideal for sleep. If light is an issue, consider using a sleep mask. It blocks light and can reduce wrinkles around your eyes, especially for side sleepers.
Blue light from screens can disrupt melatonin production, which is essential for sleep. Avoid screens at least two hours before bed. Blue light glasses can help, but be sure you’re not consuming anything stimulating or upsetting before sleep.
Your Sweet Sleep Spot
Monitor how you feel after different amounts of sleep. If you consistently wake up refreshed and alert, you’re likely getting enough rest. If you struggle in the morning, it’s time to find your sweet sleep spot.
Gradually adjust your sleep schedule by adding or subtracting 15-30 minutes each night until you find the ideal duration for you.
The National Sleep Foundation recommends 7-9 hours for adults aged 18-64 and 7-8 hours for adults 65 and older. However, individual needs may vary.
Never underestimate the importance of a good night’s sleep in your weight-loss journey. Quality rest is an essential part of self-care—it balances hormones, boosts metabolism, and strengthens your willpower to make healthier choices. Prioritize sleep as part of your self-care routine and watch how it quietly but effectively supports your weight management during menopause. Here’s to restful nights and to reaching your weight-loss goals!
*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
There’s something inherently delightful about grabbing a journal and letting the ink flow as you recount your day. It’s like having a conversation with yourself on paper – a moment to reflect, vent, and celebrate the small wins. The sheer joy of documenting your experiences can turn an ordinary day into a memorable one.
However, the magic of journaling extends far beyond the realm of daily musings; it can be a game-changer when it comes to achieving big, audacious goals or getting past major life events such as divorce or menopause.
Whether you’re trying to establish a new routine or working through life’s challenges, journaling can help you succeed. As you explore the options, may one inspire you to begin your journaling journey and turn your goals into reality.
Journal to Clarify Your Vision
Journaling provides a canvas for you to clarify your goals and articulate your vision. Take the time to describe your objectives in detail, outlining the “why” behind each goal. This process not only solidifies your commitment but also clarifies your aspirations, making them more tangible and achievable.
Breakdown Your Goals
Breaking down big, intimidating goals into smaller, manageable tasks is a key strategy for success, and your journal can serve as the blueprint for this process. Fitness is a common area where journaling can help you achieve your goals. For example, if you want to walk more but need inspiration, write a list of reasons why you want to do it.
Track Your Progress Through Your Journal
One of the most rewarding aspects of journaling is the ability to track your progress over time. Regularly updating your journal allows you to celebrate small victories, reflect on challenges, and identify patterns in your behavior. This self-awareness is a powerful tool for making informed adjustments to your approach, ensuring you stay on the path to success.
Journal to Reflect on Your Why
Journaling provides a reflective space to unpack your thoughts and emotions, especially during life-altering times such as menopause. When you encounter setbacks or obstacles, use your journal to explore the underlying reasons and emotions behind your feelings. This reflective process not only helps you better understand yourself but also provides valuable insights to guide your strategy going forward.
Positive Reinforcement
Affirmations and positive self-talk play a crucial role in maintaining motivation and your mental health. Your journal becomes a repository for these uplifting messages. Regularly revisit and update your affirmations to help them permeate your mindset and reinforce your belief in your ability to achieve your goals.
Time Management
Effective time management is a cornerstone of goal achievement. Utilize your journal to create schedules, set deadlines, and allocate time to specific tasks. This not only ensures productivity but also cultivates accountability by making your commitment to your goals visible in writing.
Journaling Will Unleash Creativity
Beyond the practical aspects, journaling is a space for creativity and ideation. Use your journal to brainstorm new ideas, strategies, and solutions. The freedom to explore and experiment on paper can lead to innovative approaches that propel you closer to your goals.
Reduce Stress
Journaling is inherently therapeutic during difficult times. It provides an outlet for stress, anxiety, and self-doubt. By expressing your thoughts and emotions on paper, you clear mental clutter, enabling a clearer, more focused mindset conducive to goal attainment.
On your journey toward your goals, a journal can be your most loyal companion. It’s not just a record-keeper but a dynamic tool that amplifies your clarity, tracks your progress, fosters self-reflection, and serves as a creative space for ideation.
So, grab a journal, pick up that pen, and start scripting your success story—one goal at a time. The transformative power of journaling can unlock your full potential and propel you toward the life you envision. Happy journaling!
*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
Menopause isn’t just a phase—it’s a powerful transition that can reshape how you see yourself and your future. While it may come with challenges like hot flashes, mood swings, or sleepless nights, your mindset has the power to redefine the experience. By shifting your perspective and embracing this stage of life, you can transform menopause into an empowering journey of growth, self-discovery, and renewal.
Educate Yourself
When it comes to learning about menopause, start with trusted sources. Talk to your doctor or gynecologist to get advice tailored to you. Check out books by menopause experts or organizations like the North American Menopause Society (NAMS).
Online info can be useful too—just make sure it’s from reputable sites like medical institutions. Joining support groups or online forums is another great way to connect, share experiences, and learn from others going through the same thing.
Celebrate Menopause
Celebrating menopause starts by seeing it as a new chapter, not the end of anything. Think about the freedom it brings—no more periods or worrying about pregnancy—and use this time to focus on yourself.
Menopause can bring a lot of changes, so taking care of yourself needs to be a top priority. Focus on a balanced approach—get regular exercise, eat healthy foods that work for you, and make sure you’re getting enough sleep.
Find activities that make you happy and help you relax, like yoga, meditation, or a walk outside. Taking care of your body and mind goes a long way in keeping a positive outlook during this stage of life.
Seek Support & Community
Finding support during menopause starts with talking to people you trust. Share what you’re going through with friends, family, or a doctor who gets it. You can also join local or online menopause groups to connect with others who are in the same boat.
These communities can offer advice, emotional support, and a sense of belonging. Whether it’s a group chat, an online forum, or a heart-to-heart with a friend, having a support system reminds you that you’re not in this alone.
Set New Goals
Instead of dwelling on what menopause takes away, focus on everything it brings to the table. Use this time to dive into things that spark your interest and make you feel fulfilled. Maybe it’s picking up an old hobby, going back to school, or trying out a new career.
This stage is all about reinvention. Setting new goals—big or small—can help you move past the tough parts and find a fresh sense of purpose and accomplishment.
Menopause is a natural part of life and a chance to grow, reinvent yourself, and discover new possibilities. By learning more about it, celebrating the changes, taking care of yourself, finding support, and setting fresh goals, you can tackle this phase with confidence and a positive outlook. Menopause doesn’t define you—it’s your opportunity to step into a new chapter, full of strength, purpose, and exciting possibilities. This is your time to shine.
*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
Skin health tells the story of your life, from the laugh lines you’ve earned to the changes you didn’t ask for. While some marks come with pride, others, like those caused by aging or unhealthy habits, aren’t as welcome.
As you age, your skin naturally changes. Collagen and elastin production slow down, and cell turnover decreases—especially with the drop in estrogen during menopause. This can lead to dullness, wrinkles, and a loss of that youthful plumpness. Environmental factors like sun exposure and pollution, along with habits like smoking, alcohol, and caffeine, also play a big role in how your skin looks.
Aging may be inevitable, but how you care for your skin can make a world of difference. If menopause has left you feeling discouraged about your skin, try these tips to restore a glowing, vibrant complexion.
Water the Elixir of Skin Health
One of the best ways to keep your skin looking fresh and youthful is staying hydrated inside and out. As you get older, your skin loses moisture, which can make it look dry and dull. The easiest fix? Drink plenty of water.
Wondering how much? A good rule of thumb is to take your weight, divide it by two, and drink that many ounces of water a day.
Skin Moisturizers
Moisturizers and serums are key to keeping your skin hydrated and soft, especially as it needs more moisture with age. If you haven’t already, now’s the perfect time to add a good serum to your routine.
You can also explore DIY essential oil blends to create a personalized, hydrating boost for your skin.
Sunscreen and Skin Health
The sun can be incredibly harsh on your skin, accelerating the aging process faster than anything else. UV rays lead to wrinkles, fine lines, and age spots.
It’s important to use a broad-spectrum sunscreen and it should be a non-negotiable part of your daily skincare routine—even in the winter.
Gentle Skin Cleansing
As your skin gets more delicate with age, harsh cleansers can do more harm than good by stripping away natural oils. Instead, go for a gentle, hydrating cleanser that cleans your skin without throwing off its balance.
If you wear makeup, try massaging a light oil like jojoba or grapeseed onto your face before cleansing. It helps break down makeup while adding some moisture, making your cleanser work even better.
Eat an Antioxidant Rich Diet
Just like water, eating a diet packed with antioxidants can do wonders for your skin health. You’ll find them in fruits, veggies, and nuts, and they help fight oxidative stress—one of the big culprits behind aging. Bright-colored foods are especially great for giving your skin a natural glow.
While you can take antioxidant supplements, you’ll miss out on the fiber and hydration you get from eating whole fruits and veggies. So, load up your plate with the good stuff!
Reduce or Eliminate Caffeine
A cup of coffee or tea can be a great pick-me-up, but too much caffeine can leave your skin looking dull and dry. Caffeine acts as a diuretic, causing your body to lose fluids and messing with your skin’s hydration.
If you’re reaching for that third or fourth cup, it might be time to cut back and switch to water or herbal tea instead. Keeping your skin hydrated is key to maintaining that healthy skin glow!
Regular Exercise
Exercise isn’t just great for your body—it’s a game-changer for your skin too. Getting moving boosts circulation, which brings more nutrients and oxygen to your skin, giving you that healthy glow.
Plus, regular workouts help support collagen production, keeping your skin firm and smoothing out wrinkles over time. So, breaking a sweat is a win for your skin!
Quality Sleep
“Beauty sleep” is no joke—it’s the real deal. While you snooze, your body works to repair and refresh itself, including your skin. Getting 7-9 hours of good sleep every night helps your skin stay healthy and keeps that glow alive.
Skimping on sleep? You’ll notice it in dullness, dryness, and even more wrinkles over time, so make rest a priority!
As collagen and elastin slow down and the environment does its thing, it’s easy to feel frustrated. But don’t worry—you can still keep your skin glowing. Stay hydrated, protect it from the sun, eat antioxidant-rich foods, and tweak your skincare routine as needed. With a little care, you can keep your skin healthy and embrace the changes with confidence.
*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
Stress during menopause can feel like a real rollercoaster. Hormonal fluctuations and physical and emotional changes make it one of the most challenging times in your life. However, it’s possible to transform this overwhelming phase into a more manageable and empowering experience.
From eating right to getting more sleep, these simple steps are your secret weapons for navigating menopause. These seven practical suggestions will help you reclaim control, build resilience, and improve well-being during your transition and beyond.
Stop Eating Stress Foods
For many, foods with sugar and gluten cause inflammation, raising cortisol levels as you consume more of them. Similarly, eating foods your body is allergic to or sensitive to produces the same effect.
Your coffee or tea habit can also work against you. Just 15 ounces of coffee can raise adrenaline levels by almost 200% and trigger norepinephrine production, increasing stress hormones.
Coffee also prevents cortisol reduction, which you want to keep low since it affects weight loss and decreases insulin sensitivity. Drinking three cups a day can keep your cortisol levels elevated almost around the clock. So, make a plan to reduce your caffeine intake and transition to things such as dandelion or green tea.
Foods That Serve Your Body
Incorporate menopause-supporting foods, such as Omega-3s, which help balance stress hormone levels and support weight management. Fatty fish, walnuts, and flax seeds are excellent sources of Omega-3s. By regulating stress hormones, they also help manage emotions and reduce depression.
Eat nutrient-rich foods like leafy greens, berries, and avocado to support hormone health and reduce inflammation. Focus on nutrient-dense foods, such as protein and healthy fats, during the follicular phase, and on more complex carbs during the luteal phase, to support hormone balance.
Healthy carbs from whole foods also improve your menopause transition. Oatmeal, quinoa, squash, and beets are great options. Eating carbs in sync with your cortisol levels makes a big difference. Fewer carbs in the morning and more in the evening, following your body’s natural cortisol rhythm, helps maintain balance throughout the day.
Sleep as your life depends on it!
Sleeping less isn’t the answer to getting more done. No badge is earned for skipping rest. Less sleep adds stress to your body. Like water, sleep is essential for youthfulness. Lack of sleep, like caffeine and a poor diet, spikes your cortisol levels. You definitely don’t need more cortisol.
Good sleep hygiene is key to restful sleep. Go to bed and wake up at the same time every day. Your body will naturally adjust to this routine. Additionally, avoid screens for two hours before bed.
Here’s a tip: if you struggle with sleep, try eating a few walnuts before bed. Walnuts contain melatonin, which counters cortisol and improves your sleep cycle.
Control Stress with Exercise
Exercising regularly is an excellent way to control stress during menopause. Physical activity releases endorphins, which naturally boost your mood. By staying active, you help regulate cortisol levels, reducing overall stress.
Even light exercises like walking or yoga can make a big difference in how you feel. Consistency is key, so try to incorporate movement into your daily routine.
Regular exercise also improves sleep, which further helps manage stress. Lastly, exercising outdoors offers the added benefit of fresh air and a calming environment.
Breathing & Meditation for Stress
Breathing not only keeps you alive but is also a powerful tool for managing stress. A few deep inhales and exhales can quickly lower blood pressure and relax your body.
Studies have shown meditation changes your brain in a good way. Stress shrinks your hippocampus, and meditation reverses it. Meditation also affects the amygdala’s brain cells. The amygdala is directly linked to emotions, especially fear, and to the brain’s threat- or stress-response system.
Schedule Your Day with Care
Slow it down! Just because your calendar has blank spots doesn’t mean filling them is a good idea. Cut back on your tasks or ask for help when necessary. Often, those extra tasks aren’t truly needed.
Make each moment intentional. At work, focus on your job. At home with family, be fully present; avoid multitasking.
If possible, hire someone to clean your house monthly and keep it tidy in between. Your new motto, “Clean for company, straighten for sanity.” Also, meal prep to save time in the kitchen and focus on doing what you love. Lastly, schedule that self-care, which is one of the most important things you can do for yourself.
Make Friends
Having friends is important for reducing stress, as they provide emotional support during challenging times. Talking with friends improves your mood and lowers anxiety, offering a safe space to share feelings and reduce isolation.
Spending time together encourages laughter, which naturally decreases stress hormones. Strong friendships help you stay grounded and more resilient when facing life’s challenges, making social connections essential for overall well-being.
Final Thoughts
Managing stress during menopause is all about finding what works for you. Regular exercise, deep breathing, or meditation can do wonders for keeping your body and mind balanced. Taking time to slow down and be intentional with how you spend your day can also help you feel more focused and less stressed.
Leaning on your friends for support makes a big difference when you’re feeling overwhelmed. And adding healthy habits, like meal prepping or sharing tasks, frees up time for things you actually enjoy. With these simple strategies, you can handle menopause with more calm, confidence, and balance.
*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
Harmony can feel like a distant dream when menopause turns your world upside down. Hot flashes, mood swings, and fatigue can be overwhelming. As if that weren’t enough, you might feel other things slipping away—the fun, the excitement, the spark that makes life joyful.
Here’s where you can start, and it’s simpler than you think: The Circle of Life. Got five minutes? That’s all it takes to check in on your life satisfaction.
This tool breaks life into twelve areas, helping you see what’s working and what’s not. It’s your first step to reigniting your spark and restoring harmony. While menopause symptoms can be unpredictable, there are plenty of areas where you can take control.
Ready to get started?
The Circle of Life Exercise
Print a copy here so you can make notes if needed. You can also use the electronic version here from the Institute for Integrative Nutrition.
Place your dot in each of the twelve sections.
Connect the dots, and you’ll see a clear picture of where you need to put a little more time and energy to feel more balanced and happier.
Take it a step further by revisiting each dot and asking yourself why you feel the way you do. If you’ve printed it, jot down your thoughts directly on the page for clarity.
When life feels overwhelming, return to your Circle and review the areas where you’re doing well. Focus on feeling grateful for those wins to help bring positivity back into your life.
What To Do with This Information
Below, you’ll find ideas and suggestions to help boost satisfaction in each of the twelve areas of your Circle, along with book recommendations.
If you’re looking for a book that covers all twelve areas, check out Integrative Nutrition: A Whole-Life Approach to Health and Happiness by Joshua Rosenthal, the Founder of the Institute for Integrative Nutrition (IIN).
1. Joy
Joy is an essential part of holistic wellness, representing deep inner peace that aligns with your personal values.
Menopause symptoms, negative self-talk, resistance to change, and limiting beliefs can all disrupt your sense of joy.
Comparing yourself to others can also make maintaining joy and emotional well-being hard. To nurture joy and harmony, focus on expressing gratitude, serving others, and surrounding yourself with uplifting, supportive people.
Try books Change Your Thoughts, Change Your Life by Wayne Dyer and Comparisonitis: A Guide to Finding Happiness in a Social Media World by Melissa Ambrosini.
2. Spirituality
Spirituality is about focusing on the human spirit or soul rather than the material or physical aspects of life. People often connect with spirituality through a belief in something greater that guides them—whether it’s the Universe, God, or Guardian Angels.
The beautiful thing about spirituality is that there’s no wrong way to discover it. Mediation, journaling, and walks in nature are easy ways to connect with your definition of spirituality.
Consider The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle, which offers practical techniques for living in the present moment. Super Attractor: Methods for Manifesting a Life Beyond Your Wildest Dreams by Gabby Bernstein.
3. Creativity
Creativity isn’t just for artists or writers—it’s something we all have. We tap into our creativity daily as we explore options and ideas. This can be organizing a room, decorating a cake, gardening, or solving a problem. When you’re looking for harmony, check in with your creativity.
Despite the common belief that creativity is an inborn talent, it’s actually a skill. From painting and writing to playing music or cooking, all creative pursuits require practice to grow and thrive.
Check out The War of Art: Break Through the Blocks and Win Your Inner Creative Battles by Steven Pressfield and Big Magic: Creative Living Beyond Fear by Elizabeth Gilbert. They are great books that help you get unstuck and start creating.
4. Finances
Finding satisfaction with your finances doesn’t mean you need to be wealthy. Instead, it’s about being responsible and living within your means.
Setting clear goals, paying bills on time, and regularly saving for the future can foster peace and financial stability.
It’s not uncommon for finances, especially retirement planning, to become a focus as we get older, and money management to become crucial.
Try books Women & Money by Suze Orman and Clever Girl Finance: Ditch Debt, Save Money and Build Real Wealth by Bola Sokunbi. Bola offers a fantastic series on topics like growing your money and side hustles, which are both highly informative and completely free.
5. Career
Finding job satisfaction can be challenging for many people, and harmony often seems a distant dream.
While a job might provide financial stability, it can also be emotionally draining. Long hours, a stressful commute, or work that doesn’t align with your unique strengths and passions are the most common.
For many people in their 40s, the idea of starting a second career or side hustle may become appealing. As you navigate menopause, you can embark on a journey of liberation with a fresh perspective on your career.
Check out Sparked: Discover Your Unique Imprint for Work that Makes You Come Alive by Jonathan Fields. He has a unique perspective on helping you figure out your inner strengths. A real motivator is Two Weeks Notice: Find the Courage to Quit Your Job, Make More Money, Work Where You Want, and Change the World by Amy Porterfield. In this book, she shares her well-known step-by-step process for leaving your job and starting your own business.
6. Education
After completing a four-year program, many students face a substantial tuition bill and a career path unrelated to their field. For those navigating menopause, this phase offers a unique chance to reassess priorities and consider new directions.
If you’re considering a career change or learning a new skill, affordable options are available that align with your interests. Online platforms and community colleges with trade programs provide excellent starting points for exploring new opportunities.
If you’re on the fence and unsure how to balance yet another thing on your plate, check out Everything is Figureoutable by Marie Forleo.
7. Health
Maintaining well-being during menopause may involve managing weight, staying fit, addressing health concerns, or doing all three.
When your body is in harmony, your mind follows suit, promoting overall balance and well-being.
Open communication with your doctor is essential for addressing health concerns and staying proactive about your well-being. Staying up to date on health screenings helps you navigate this stage of life with greater confidence and peace of mind.
For the family, check out Nourish: The Definitive Plant-Based Nutrition Guide for Families: With Tips & Recipes for Bringing Health, Joy, & Connection to Your Dinner Table by Reshma Shah and Brenda Davis.
If you’re thinking about having a life without animal products, read The Proof Is in the Plants: How Science Shows a Plant-Based Diet Could Save Your Life (and the Planet) by Simon Hill.
If sleep is your challenge and you think it doesn’t matter, check out The Sleep Revolution: Transforming Your Life, One Night at a Time by Arianna Huffington.
8. Physical Activity
The benefits of physical activity during menopause are endless, helping you stay strong and healthy as your body changes.
Cardio exercises strengthen your heart and lungs, while strength training supports muscle and bone health.
Yoga and stretching improve balance and flexibility, which are especially important during menopause. Finding what works for you is a personal journey, as your preferences may change over time.
The good news is you don’t need to exercise for hours each day to see meaningful results. Start by incorporating cardio on most days, such as walking, and include two strength-training sessions each week.
A fun book to check out is Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond by Stacy Sims.
Don’t forget about online programs such as Paula B Fitness and Uplifted Yoga, both on YouTube.
9. Home Cooking
Home cooking has countless benefits, from giving you control over ingredients to encouraging healthier choices.
It’s also more budget-friendly than dining out. Beyond the nutritional perks, cooking can be therapeutic, offering a chance to practice mindfulness, relieve stress, and, you guessed it, harmony.
Ultimately, home cooking is a holistic approach to well-being, providing nourishment for the body and a rewarding, enjoyable experience for the soul.
Reading books like Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome by Dr. Will Bulsiewicz and The 30-Day Alzheimer’s Solution: The Definitive Food and Lifestyle Guide to Preventing Cognitive Decline by Drs. Dean and Ayesha Sherzai will motivate you and give you great recipes.
10. Home Environment
Clutter-free spaces reduce stress and anxiety, helping to create a sense of control and calm in your environment.
Incorporating natural materials fosters harmony and connects you to the environment, making your space feel more balanced.
Adding plants improves indoor air quality and supports overall well-being in a simple and effective manner. You create a sanctuary that promotes harmony and emotional wellness by mindfully designing your space.
Invest in a high-quality HEPA filter unit. If you’re unsure where to start, check out Marie Kondo’s book The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing.
11. Relationships
Every relationship in your life affects your well-being, influencing your health, finances, and even the meals on your table.
This includes relationships with parents, children, friends, and partners, all of which play a significant role.
Strong, supportive relationships uplift and inspire you, contributing to your emotional and mental well-being. Unhealthy connections, on the other hand, may drain your energy and hinder your personal growth. Focusing on meaningful, positive relationships helps create a more balanced and fulfilling life.
One of the most popular books is The 5 Love Languages: The Secret to Love that Lasts by Gary Chapman, which digs deep into the core of our romantic relationships, and The Four Agreements: A Practical Guide to Personal Freedom (A Toltec Wisdom Book) by Miguel Ruiz.
Lastly, if you are looking for a book to improve your relationship with yourself, How Are You, Really?: Living Your Truth One Answer at a Time by Jenna Kutcher is a great one.
12. Social Life
Balancing family and career is a common challenge, often leaving little time for social connections.
Catching up with your tribe can feel almost impossible, leading to feelings of isolation. To combat this, make a conscious effort to reach out once a week or schedule a coffee date with someone you haven’t seen in a while.
These connections play a vital role in supporting the emotional well-being, balance, and harmony you crave.
A powerful book that helps you understand the importance of connection and how to cultivate them is A Tribe Called Bliss: Break Through Superficial Friendships, Create Real Connections, Reach Your Highest Potential by Lori Harder.
You Got This
Menopause may feel like an uphill battle, but it’s also an opportunity to take stock of your life and reconnect with the things that bring you joy and fulfillment. The Circle of Life is a simple yet powerful tool to guide you through this journey, helping you identify areas that need more attention and celebrate the parts of your life that are thriving.
By taking small, intentional steps toward balance and well-being—whether through creativity, physical activity, or meaningful relationships—you can rediscover your spark and create a life that truly aligns with who you are. Remember, this journey is yours to design, and even the smallest changes can lead to big transformations.
*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
Life balance sounds like something you should aim for. You’ve got work, family, errands, responsibilities, hobbies, goals—and maybe a little time left over for your health. It feels like you’re always trying to juggle everything without dropping anything.
During the menopause transition, this gets harder. You don’t move or think the way you used to. Your energy changes. Your capacity shrinks. And yet life keeps moving fast.
So let’s be honest—trying to balance everything perfectly is a setup for failure. Let go of life balance as a destination. What you need is harmony.
Why Harmony Over Life Balance?
You create harmony when you do more of what lights you up and less of what drags you down. But that doesn’t happen by accident. It takes clarity and action.
Harmony is about living in a way that feels good—where your choices align with your values, your energy, and your capacity. It’s less about doing it all and more about doing what actually matters.
Start With These 7 Questions
Grab a journal and take the time to answer these. You might find clarity right away, or it might take a while—and that’s okay. The point is to start.
What feels out of alignment?
What are you holding onto that no longer fits?
Where do you feel drained?
What’s keeping you up at night?
What do you want more of?
Where do you want to grow?
Who lifts you up—and who doesn’t?
This process isn’t about perfection. It’s about being honest with yourself and using that honesty to guide your next steps.
Take Action
Once you’ve answered the questions, it’s time to make some changes.
Fix what’s broken.
Modify what can work better.
Let go of what no longer fits.
That’s how you begin to shift from chaos to clarity. You won’t get there overnight, but you will get there faster if you stop pretending that doing everything is the answer.
Final Thoughts on Life Balance
Life balance is often sold as a finish line. But you don’t need a perfectly balanced life—you need one that makes sense for you. Harmony is about alignment, not achievement. When things feel off, don’t work harder. Reflect. Adjust. Choose what brings peace and purpose.
When you live from that space, you’ll stop chasing balance—and start creating a life that feels just right.
*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.
Mindfulness, 4 Ways to be Present in Your Life Now…
There seems to be this misconception that living in the moment is sitting on a meditation cushion, repeating “Om” for twenty minutes. That’s a great idea, but I’m talking about daily living.
It’s easier said than done. You feel like life is spinning out of control. You can stop the merry-go-round and enjoy the life you deserve by practicing these four simple actions:
Purposeful Breathing
Your body breathes without thinking, but it’s a game-changer when you do it with focus and control. Take a few breaths. Are your inhales or exhales longer? Long inhales and short exhales are a sign you could be stressed.
Exhaling is when your body releases stress. Do the exercise below twice a day, and you’ll notice that you find it easier to tackle daily tasks and may have more patience with people who annoy you.
Gently place your hands on your lap and close your eyes if possible.
Breathe in through your nose for 4 seconds; ensure that breath expands your belly, not your chest.
Exhale through your mouth for 6 seconds. Think about the air leaving your belly upwards and out your mouth.
Repeat no less than five times but aim for two minutes.
Now look around you; what do you see?Think in your mind or say things like, ” I see the lights, the chair, the sun, whatever is around you, ” but pick five things.
Practice this often, especially when you are overwhelmed or having a hot flash!
Talk to yourself
Talking to yourself works like a mantra. You can’t do this and think about the past or the future simultaneously; your brain isn’t wired to let you think about multiple things at once.
The best time to practice this is when you’re anxious. Head outside and look around. Say out loud the colors in the sky or the shape of the trees. Talk to the squirrels and the birds; sometimes, they’ll talk back.
In the early days of my sobriety, a great friend who passed with cancer reminded me when life is a mess, live it ten minutes at a time, and it works. Full disclosure, some other colorful words were involved, but I try to keep this PG-13.
Stop talking all together
There is no greater gift than to be present for someone who needs to be heard. Do you listen to what people say to you, or do you think about what you want to say?
Next time you have a conversation, be an intentional listener. Allow three pausesafter your friend speaks before you begin. During this time, focus only on what they said.
Silence is precious. Those who’ve spent long hours on a therapist’s couch know how it feels to be heard. If you’re seeking the co-pay free therapy session that changed my life, head to Yes, My Therapist Said I Have Issues.
Self-care Rituals
Are your days loaded with chaos, and you’re barely living life by the seat of your pants? Self-care rituals are the place to start. Build a morning and evening ritual that creates a break in your day. This can be a five-minute walk, journaling, or tea.
Or you can channel Jen Harding in Dead to Me, go to your car, and headbang with heavy metal or break out in a fun dance. You do you.
During lockdown, I bought a rebounder for my grandson and me to destress and support our lymphatic systems. It’s become one of our favorite things to do, and we include a little competition for the best moves. It’s a great way to destress.
I found a little rock at a thrift store that sits in my living room that says, “No treasure can replace one single lost moment.” When you stress about the past or future, you miss out on today. Those are thoughts, worlds that don’t exist. Your days are short. When you make the most of each one, you find joy and peace, and life’s challenges are easier.
Like this post if you found something helpful. When you do, it’s like a gold star. Also, leave a comment and share how you stay present. Finally, don’t forget to subscribe and get email notifications each time a new one is posted on Fabulous at Forty & Beyond; otherwise, how will you know?
This invaluable resource will transform your transition from uncertainty to empowerment, starting today and lasting far into the future. Get your guide today.
Are you looking to recharge, solve a problem, or make your menopause more manageable? Go outside. It doesn’t mean you need to spend hours outdoors; sometimes, it happens with your first breath.
Studies show that when you spend too much time indoors, you miss out on optimal physical and mental health opportunities that are drug and copay free. If you’re trying to enhance your HRT treatment, or avoid it all together, nature is key.
Today, forget your to-do list for a half hour and experience the elements of Mother Nature. You can bet your comfy yoga pants with pockets you’ll be happy you did, and here’s what to expect:
You breathe better
This is why you should open your windows. Even with pollution, the air we breathe inside is two to five times worse. In addition, the more greenery in your neighborhood, the fewer perimenopausal babes are likely to die of respiratory diseases.
If there’s a shortage of plants and trees in your area, bring them into your home with a Peace Lily, Golden Pothos, Aloe Vera, Spider Plant, or a Boston Fern.
Improves your sleep
Sleep deprivation is at the top of the list of complaints during perimenopause and can be the most challenging to figure out. Your body gets confused when you should sleep because of constant exposure to artificial lights. Sunlight keeps your circadian rhythm, well in rhythm. There’s only one way to get sunlight.
An easy way to balance your circadian rhythm with nature is to go outside for at least ten minutes when you wake up, assuming it’s after sunrise. This tells your body to get going. Do the same mid-afternoon, which is much better for your body than that afternoon latte.
Reduces depression
I’m part of a FB group for those that struggle with menopausal symptoms. I read a post about depression that created 72 responses in less than an hour where experiences were shared, and many were heartbreaking.
Medication can support your depression, but a good doctor will encourage you to include nature in your day. A walk in the park, watching the birds, or exploring a forest will lift you up like nothing else.
You are more likely to exercise
Lacking the motivation to exercise is common during the transition. When you go outside, your body gets a recharge that may motivate you to carry light weights while picking up the pace. Walking is a weight-bearing exercise that is easy to do and helps your lower body support you for decades to come.
Exercise doesn’t have to be participating in The Muddy Princess, even though women of all ages do. Gardening is a great workout, and guess what? You are in nature again.
Boosts your immune system
When you get outside, you’re no longer in your home that may be sterilized with chemicals. Outside, you get small doses of germs, such as allergens, that help you create immunity. When you were little, your parents sent you out to eat dirt, figurately and literally. There’re are health benefits to letting you make mud pies.
Being outside also lowers your blood pressure and pulse rate, especially if you leave the phone behind. If you continue to add exercise on your outings, you improve your heart and lung efficiency, not to mention create strong legs. Many doctor’s offices have posters encouraging patients to get in nature.
Small things you can do to get close to nature.
Go outside with your first cup of coffee. Check the weather or just be present.
Water your indoor plants. Thank them for producing the clean oxygen you need.
Lunchtime walk. If you have a crazy boss, this is a win in every way.
Purposefully use your senses. Smell a flower, feel the air on your skin, and hug a tree!
Seek the rain. It may ruin your hair, but it creates an internal cleansing you can get only from running water.
Enjoy the sunrise or sunset. Make it a daily practice. You don’t have many in your lifetime.
Star gaze. It may be nighttime, but Mother Nature never sleeps.
If you are looking for accountability and motivation, get your free Time in Nature Wellness Workbook. In this guide you will assess where you’re at and plan where you want to be, in small increments so your new goals are sustainable.
Don’t forget to like this post, of course only if you did. Leave a comment and share how you sneak nature time in your day. If you really like Fabulous at Forty & Beyond sign up to get email notifications when a new post magically appears.
This invaluable resource will transform your transition from uncertainty to empowerment, starting today and lasting far into the future. Get your guide today.
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