‘Why it matters more than we think for everyone.‘
Over the past 7 days, I’ve listened to two podcasts and read 120 pages of a book on menopause. Not exactly a medical degree, I know. But after working closely with a few women recently, particularly around nutrition and training, I realised how out of touch I was, and how important this exploration was going to be.
To be honest, I’ve been out of the nutrition space in a full-time capacity for about 7 years, and while I’ve kept up with nutritional information and trends, it became obvious I needed to catch up on a few things happening in our community. Funnily enough, the one thing every single woman will at some point in the VSC community go through is menopause.
Let me say this clearly, I am fully aware I am still not an expert. But here’s what I’ve taken away so far, and why I think it matters a lot not just for women, but for men also.
What I have Learnt Number 1 – Exercise is Non-Negotiable.
Across the board, experts like Dr Mary Claire Haver and Dr Sarah Szal hammer home the same point… menopause impacts the body’s ability to maintain lean muscle, regulate insulin, and manage metabolic health. The natural decline in oestrogen sets off a chain reaction, including:
- Increased insulin resistance
- Decreased muscle mass
- Lower metabolic rate
- Greater risk of cardiovascular issues
You may already know this, but if not, it’s essential to inform you. The research is clear; resistance training and regular movement can dramatically reduce these effects. Not only does it support physical health, but it’s also one of the most powerful tools for maintaining emotional and cognitive stability throughout life, especially during such a significant hormonal transition.
Do I think this is the complete answer? Definitely not! But as I have been reading and listening, I keep thinking to myself, ‘How is exercise not more of a prescribed answer here?’
What I have Learnt Number 2 – Nutrition Has to Change Too.
Dr Lisa Mosconi’s work on brain health through menopause was a massive eye-opener for me. She links the drop in oestrogen to increased inflammation, which is also tied to higher risks of cognitive decline, alzheimers and dementia.
And while there’s no magic diet, the consistent message is one I have been advocating for a long time. That when it comes to nutrition anti-inflammatory eating matters.
This includes:
- Omega-3 rich foods like salmon, flaxseeds, and walnuts
- High-antioxidant foods (berries, greens, etc.)
- Wholefood carbohydrates to support stable energy and insulin regulation
- Quality fats to support hormone health
- And adequate protein, which becomes more important as lean tissue becomes harder to maintain
This 100% is not about “cutting” or “shredding.” It is way past that! It’s about fuelling the body to perform and feel strong at a time when many feel like they’re losing control of both. I wonder if we investigated this further, just what effect the current modern diet is having on this stage of life.
Because let’s be honest, ultra-processed foods, low-protein meals, and constant blood sugar spikes weren’t designed with hormone health in mind. We’re seeing more women hit their 40s and 50s feeling exhausted, inflamed, anxious, and disconnected from their bodies, and being told it’s just “part of getting older.”
But what if it’s not just age? It’s also a level of health neglect.
Neglect from a system that hasn’t equipped people with the knowledge, tools, or permission to take ownership of this transition. The modern diet isn’t just failing; it’s actively making this more complicated… just a thought in real time.
What I have Learnt Number 3 – Hormone Replacement Therapy (HRT) Has Been Misunderstood.
One of the biggest takeaways I have gotten so far is how misunderstood and underutilised HRT or oestrogen replacement therapy has become. According to Dr Haver, we’ve lost an entire generation of women to misinformation following outdated studies that scared people off. We now know that early, supervised intervention with HRT, before symptoms escalate, can dramatically improve quality of life and long-term health.
I can’t help but wonder if men are in a similar boat? While I haven’t dug into it deeply yet, there’s something about the slow decline in testosterone in men that mirrors this conversation. We brush it off as “getting older,” but I’m starting to question whether we should be looking more seriously at hormonal health across both genders, not just to feel better, but to stay physically, mentally, and emotionally high functioning as long as we can.
As I keep this short and sharp, to reflect my complete knowledge of this subject, here are my final thoughts so far. And again, let’s make it clear I am not saying I am an expert by any stretch of the imagination. But if you’re in your 30s, 40s or 50s, whether you’re a woman going through this now, or a guy trying to understand what your partner, sister, mum, mother in-law or client is experiencing, it’s worth leaning in.
It appears to me that hormones are the enemy. They’re powerful, essential, and yes, they change. But with the right tools, the right lifestyle, and maybe the right guidance, we don’t have to accept decline as the default. Whether a female experiencing Menopause, or a man experiencing the hormonal decline of testosterone, is exercise, good nutrition and some hormone replacement therapy early the answer? And are these things really things we need to address earlier rather than later? You are not going to stop the inevitable, menopause and a decrease in Estrogen in women, but can we be better prepared and manage it in a higher state of awareness and management by exercising, eating better for longer and preparing for hormone therapy?
I don’t know! I’ve only been thinking about this for a week. However, I do know that if we can take control of our bodies, minds, and emotions, we can definitely lean into a more extraordinary future.