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.
The significance of this change
Menopause is a profound biological and cultural shift. Humans are one of only four mammals known to experience menopause (alongside orcas, narwhals and beluga whales). In nature, this transition frees older females from reproduction so they can take on new roles: guiding, teaching and ensuring the survival of the next generations. In many cultures, this stage has been revered as a time of rising wisdom and influence.
Rather than being seen as a decline, menopause can be understood as a reorientation: a shift into strength, clarity and leadership that draws on lived experience as much as biology.
WTF happens with my 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.
Find out more about testosterone in this post The T Word. It’s worthwhile getting informed so you can educate your GP on what you may need to ensure your best health and wellness.
FSH (Follicle Stimulating Hormone)
As the ovaries slow down, the brain sends stronger messages to encourage them to release eggs and make estrogen. Those signals come in the form of Follicle Stimulating Hormone, or FSH. Rising FSH is a clear sign that the brain and ovaries are in transition - the body’s way of saying, “we’re changing gears.”
A high FSH doesn’t cause menopause - it reflects it. It’s the body’s natural feedback system showing that ovarian estrogen output has fallen. While you can’t lower FSH directly (and don’t need to), you can support the system it belongs to: the hypothalamic–pituitary–ovarian axis. Stable blood sugar, nutrient-rich foods, good sleep and dedication to stress management all help regulate this feedback loop, so the transition can settle into its new rhythm more smoothly.
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.
In summery it’s this hormonal rollercoaster: not just the lowering levels - that causes so much disruption and confusion. It’s not something you are imagining, it is real.
The Whole-Body shift
Menopause isn’t just about periods stopping - it’s a recalibration that touches every system in the body.
As estrogen, progesterone and testosterone all decline; the brain, heart, muscles and bones begin to find a new rhythm. This transition can feel unpredictable at times, but it’s also deeply adaptive - your body is learning how to function on its own steady baseline again.
Sleep: Night sweats and cortisol spikes can disrupt rest, leading to fatigue and emotional swings. As hormones stabilise, deep sleep can gradually return - often improved by evening movement, sunlight exposure and earlier, regular meal timing.
Brain: Estrogen and testosterone both influence neurotransmitters like serotonin and dopamine, so when they dip, focus, drive and motivation can fade. With time, and support from strength work, sunlight and healthy fats, mental clarity and confidence often rebuild from a deeper place.
Body: Testosterone’s gradual decline affects muscle tone, strength and recovery, while lower estrogen can shift fat distribution toward the midsection. Building muscle through resistance training and eating enough protein becomes one of the most powerful ways to support metabolism and mood.
Heart & Metabolism: Estrogen and testosterone both help regulate blood vessel health and glucose control. As they drop, blood pressure, triglycerides and insulin sensitivity can change - all of which respond positively to regular movement, enhanced and balanced nutrition and regular deep rest.
Bones: Estrogen and testosterone both protect bone density. Their loss can speed bone turnover, raising the risk of osteoporosis. Weight-bearing exercise remains the single most powerful way to protect bone density after menopause. Nutritionally, the focus is less about adding calcium tablets and more about improving mineral utilisation. Most women get enough calcium from whole foods - dark leafy greens, tofu, tahini, almonds, seeds and mineral-rich plant proteins - but without adequate vitamin D, K2, magnesium, and trace minerals like boron and zinc, that calcium can’t be effectively absorbed or directed into bone.
Magnesium glycinate or citrate forms are particularly supportive, as magnesium is required for both vitamin D activation and bone matrix formation. If diet and sunlight are strong, additional calcium is rarely necessary. The goal is synergy: sunlight or D3 for absorption, magnesium for conversion, K2 to move calcium into bone, and regular loading of the skeleton through strength and impact - the true stimulus for bone renewal.
Where These Nutrients Come From
Vitamin K2 - While K1 is abundant in leafy greens, K2 is mainly produced through fermentation and gut bacterial activity. Plant-based sources include natto (fermented soybeans), sauerkraut, kimchi and other naturally fermented foods.
A healthy gut microbiome helps convert K1 to K2, so diversity in plant fibres and fermented foods matters more than supplements for most people.Boron - A trace mineral essential for bone metabolism and hormone balance. It helps retain calcium and magnesium in the body. Boron is found in avocados, prunes, almonds, walnuts, raisins, apples, pears and legumes. Most people get small but adequate amounts through a varied plant-based diet, though soils low in minerals can affect levels.
Zinc - supports immune, hormonal, and bone health. Good vegan sources include pumpkin seeds, sesame seeds, hemp seeds, cashews, lentils and chickpeas.
Soaking, sprouting, or fermenting legumes and grains can improve bioavailability.Sunlight (Vitamin D) - For most people 15–30 minutes of direct sun exposure on face, arms and legs, 3–4 times per week is enough to maintain vitamin D synthesis, depending on latitude, season and skin tone. In southern New Zealand winters, the UV index is often too low for sufficient production so dietary or supplemental D3 (plant-based lichen sources) can help.
WTF Is Inflammaging?
This word combines inflammation and ageing.
As estrogen and testosterone decline, the body naturally shifts into a higher baseline of low-grade inflammation. Muscle tissue becomes less metabolically active, recovery slows, and small inflammatory signals linger instead of clearing. This silent background “fire” is linked to heart disease, dementia, arthritis, diabetes and faster biological ageing.
Factors that promote inflammaging:
Inactivity and loss of muscle mass
Alcohol: The only benefit is felt in the first drink, which promotes a false sense of relaxation by dimming brain activity. After that, alcohol disrupts sleep, hormones and liver function
Too much eating and non-nutrient dense foods: takeaways, pre-packaged meals and the standard western diet including sugar, meat and dairy products
Frequent consumption of meat and dairy: animal proteins, especially processed meats, are linked to higher inflammatory markers and gut dysbiosis. The World Health Organisation classifies processed meats as carcinogenic and red meat as a probable carcinogen. Saturated fats from animal products can increase endotoxins in the bloodstream, placing added stress on the liver and immune system
Long-term fasting or under-eating: 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
Why Alcohol is Not Your Friend in Midlife
Sleep Disruptor: Even a single glass fragments deep sleep and raises nighttime 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 making it harder to keep energy consistent
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 new way forward
Inflammaging isn’t destiny. Regular movement and resistance training help preserve muscle and support healthy testosterone production, reducing inflammatory load. Nutrient-dense food, deep rest, fresh air, natural light and lowering toxic exposure all turn the dial down. Small, steady choices protect vitality and create a stronger baseline for the years ahead.
WTF Do We Do About All Of This Change?
This is where choice and empowerment come in. Some women take MHT/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 vegetables
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
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. Make the important lifestyle changes so you can move into feeling your best, making this your time to shine!
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 number 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 myself 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.
Some Helpful Tools
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 details and information, 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.