January 17, 2025

My Menopause Routine: What Keeps Me Thriving Through the Transition
Navigating menopause requires a comprehensive approach, and I’ve built a routine that supports my health across multiple areas:
1️⃣ Pharmacology: I work closely with my healthcare provider to ensure my hormones are optimized. Hormone therapy has been a game-changer for managing symptoms like hot flashes, sleep disturbances, and bone health.
2️⃣ Supplements: My daily lineup includes omega-3s, vitamin D, vitamin K, magnesium L-threonate, creatine, fiber, a probiotic, and collagen for skin, muscle, and bone support. Each plays a specific role in addressing menopause-related changes, from bone density to muscle mass and gut health.
3️⃣ Exercise: Strength training is non-negotiable. It helps combat muscle loss, improves metabolism, and supports bone density. I pair it with regular cardio to maintain heart health and overall endurance.
4️⃣ Stress Reduction: Chronic stress exacerbates menopause symptoms, so I prioritize mindfulness, deep breathing, and moments of daily self-care. Stress management also reduces cortisol levels, which can contribute to visceral fat accumulation.
5️⃣ Sleep Optimization: Quality sleep is essential for recovery and hormone regulation. I stick to a bedtime routine, use magnesium L-threonate, and create a sleep-friendly environment to ensure I wake up refreshed.
Menopause is a whole-body transition, and understanding the science behind these changes has empowered me to thrive. This is what works for me-what’s your routine?
📥 If you want to learn more about navigating menopause, check out my book The New Menopause and the supplements I created at: thepauselife.c...
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