What Actually Is Menopause?
Menopause is not a disease, decline or “the end.” It’s a natural transition that every woman will experience if she lives long enough. Technically, menopause is defined as the point when you’ve gone 12 consecutive months without a period. The average age is around 51, but the transition: perimenopause: can start anywhere from your mid 30s to mid-40s.
Perimenopause is where the real chaos tends to show up: irregular cycles, hot flushes, night sweats, sleep issues, mood swings, brain fog and shifts in metabolism. After your final period (12 months without menstruation) the body slowly adapts to a new hormonal baseline. This stage is called post-menopause.
WTF Happens With Hormones?
Estrogen
Drops unevenly, causing most of the classic symptoms. Estrogen receptors are everywhere, so the shift affects how our body, mind and spirit feel.
Its job has been to help protect bones, brain, skin and heart.
The new way forward: While estradiol (the main reproductive estrogen) declines, other forms like estrone and estriol take on more of the work. Supporting liver detox, gut health and switching to plant-based phytoestrogen-based foods (tempeh, tofu) helps the body adapt to this new balance.
Progesterone
Falls earlier and faster than estrogen, which impacts sleep, mood and anxiety. This is often why perimenopause feels so turbulent.
The new way forward: Even though progesterone is no longer produced monthly in the same way, the body learns to find calm through nervous system practices, rest and steady blood sugar. Herbs and micronutrients can also support natural GABA pathways for deeper sleep and less anxiety.
Testosterone
Also declines, affecting energy, muscle strength and libido. It can feel like the spark has dimmed.
The new way forward: Movement, strength training and healthy fats help keep testosterone active. The adrenal glands continue to produce small amounts, and lifestyle choices: especially reducing stress load: protect this supply.
FSH (Follicle Stimulating Hormone)
Rises as the brain keeps signalling the ovaries to work, even as they retire. This is why FSH is often tested to confirm menopause.
The new way forward: High FSH is simply the body’s marker of transition. Instead of seeing it as a problem, we can view it as the brain resetting the hormonal compass. The new equilibrium allows us to shift into a stable, steady phase: one not ruled by monthly fluctuations.
It’s the hormonal rollercoaster: not just the low levels - that causes so much disruption.
The Whole-Body Shift
Menopause isn’t just about periods stopping. It affects:
Sleep: Night sweats, cortisol spikes, restless nights
Brain: Fog, forgetfulness and mood changes linked to estrogen’s role in neurotransmitters
Body: Muscle loss, joint pain and possible changes in fat distribution to the mid-body
Heart & Metabolism: Higher risk of high blood pressure, insulin resistance and rising triglycerides
Bones: Estrogen loss speeds bone turnover, increasing osteoporosis risk
WTF Is Inflammaging?
This word combines inflammation and ageing. As estrogen declines, the body naturally shifts into a higher baseline of low-grade inflammation. Over time, this silent background “fire” is linked to heart disease, dementia, arthritis, diabetes and faster biological ageing.
Factors that promote inflammaging:
Inactivity and low cardiovascular fitness
Alcohol: The only “benefit” is the first drink, which promotes a false sense of relaxation by dimming brain activity. After that, it disrupts sleep, hormones and liver function
Too much eating and non-nutrient dense foods: Takeaways, pre-packaged meals and the standard western diet
Long-term fasting: Extreme restriction can raise cortisol and stress the body
Saturated and trans fats, fructose and high GI foods, refined carbs
Obesity and weight gain
Sleep deprivation
Smoking and vaping
Stress: Work stress, anxiety, depression and burnout
Electricity and modern living: Night lighting, fluorescent bulbs, mobile phones and EMFs — stimulators of inflammation that we often dismiss as harmless
The new way forward:
Inflammaging isn’t destiny. Regular movement, nutrient-dense food, deep rest, fresh air, natural light and reducing toxic load all turn the dial down. Small, steady choices protect vitality and create a stronger baseline for the years ahead.
WTF Do We Do About It?
This is where choice and empowerment come in. Some women take HRT. Others lean into natural approaches. Most blend both. What matters is knowing your options and finding what supports you.
Evidence-backed tools include:
Movement: Strength training, yoga, walking; these, and more, all help bone, muscle, mood and metabolism
Rest Practices: Yoga Nidra, breathwork and sleep hygiene; all known to calm and regulate the nervous system
Food: More plant foods, phytoestrogens (soy, flax, legumes), quality protein and more fibre (more fruits and vegtables)
Drinks Without the Downsides: Swap alcohol for sparkling botanical blends, kava-based drinks or adaptogenic teas that support relaxation and connection without the hormonal chaos
Connection: Talking openly with friends, partners and communities reduces the confusion, shame and isolation
Tracking: Blood tests and body awareness give real feedback: you’re not imagining it
Side Note: Why Alcohol is Not Your Friend in Midlife
Sleep Disruptor: Even a single glass fragments deep sleep and raises night-time cortisol
Hormone Hijacker: Alcohol slows liver detox, making it harder to clear old estrogens and keep balance
Metabolism Muddle: Empty calories plus disrupted blood sugar encourage belly fat and energy crashes
Mood Amplifier: Anxiety, low mood and brain fog can all feel worse the day after drinking
Long-Term: Increases the risk of breast cancer, cardiovascular disease and osteoporosis
The good news: You don’t have to miss out on social rituals. Botanical sodas, kava-based drinks and adaptogenic teas are great alternatives that support relaxation, calm and connection without the hormonal chaos.
The Reframe
Menopause isn’t just “the end of fertility.” It’s an initiation into a new life stage. With awareness and care, it can be a time of rebuilding strength, wisdom and clarity: not just surviving symptoms.
This is not about fixing what’s “broken.”
It’s about supporting your body through a transition that is natural, powerful and absolutely worth understanding.
7 Dimensions for Healthy Ageing
Prioritise turning around inflammation
Adapt to the new body environment — do what it takes to ensure you are supporting your health above all else
Reduce stress and the amount of stressors in your life
Nutrition-focused eating — nutritionally dense foods
Maintain social connections and build more
Find your purpose or a new purpose. Reflect on what is valuable to you and what success means now
Exercise and proper recovery to match ageing bodies — build strength, sharpen the mind
What can I do to help today?
Give yourself time to adopt and adapt to changes.
It takes around one year of shifts to create your new reality.
Start by making the one shift that feels easiest, and stick with it until you are ready to add another.
Try my free Yoga Nidra practice on Insight Timer for help with sleep and nervous system calmness.
Download this Soul Fuel guide for detailed, more in-depth hormone support strategies:
If you are seeking more check out this recent post:
Soul Fuel
Life transitions aren’t always easy - I know that first-hand. But I’ve found that simple, steady changes make the biggest difference. Supporting hormone health isn’t just about pills or blood tests (though tracking results is still important, as you’ll see in the guide). So I like to keep things super simple these days.