PART 1: It’s All About the Hormones
You look in the mirror one morning and think, “Who is that?” You haven’t changed a thing—your diet is the same, you’re still active-ish, and yet… the scale has crept up, your waistline’s gone rogue, and your once-toned arms feel like they’re on sabbatical. Oh, and those “power surges” (aka hot flushes/flashes)? Yeah, those are really something.
Welcome to menopause! (Cue applause and a fan. A big one.)
But First: What is Menopause, Really?
Let’s clear something up: Menopause is technically just one day—the day you’ve gone 12 months without a menstrual cycle. That’s it. Everything before that? Perimenopause. Everything after? Post-menopause. And here’s the kicker: symptoms don’t always stop once you “cross the finish line.” Some women still get hot flashes years later. Surprise!
And if you’ve had surgical menopause—aka tossed straight into the hormonal deep end—you already know there’s nothing gradual about it.
Here’s the good news: there’s a lot you can do to feel better. And that’s what this series is all about. In Part 1, we’re breaking down what’s happening inside your body. Part 2 will cover nutrition (spoiler: calorie cutting isn’t always the answer), and Part 3 will tackle how exercise can be your secret weapon.
Meet Your Hormones: Estrogen & Progesterone (The OG Power Couple)
Let’s talk estrogen. There are three types:
- Estrone (E1)
- Estradiol (E2) – this is the big one
- Estriol (E3)
During menopause, Estradiol (E2) flatlines like a soap opera heart monitor. And E2 is a powerhouse—it helps with:
- Building muscle and strength
- Regulating mood, blood sugar, and blood pressure
- Supporting brain function and metabolism
- Keeping bones strong
- Lubricating, um, important areas
- And yes, helping you not spontaneously combust during meetings
When E2 tanks, all those functions take a hit.
But wait—there’s more! Progesterone also declines, because you’re no longer releasing eggs. And this hormone? Also doing the most. It:
- Calms the brain (bye-bye, chill)
- Helps with sleep and anxiety
- Stabilizes connective tissue (so, fewer injuries)
- Aids in pain regulation
- Builds bone
Low progesterone is one reason you might be experiencing more aches, fuzzy thinking (hello brain fog), or even an uptick in anxiety and forgetfulness. (You’re not losing your mind. Just your hormones.)
Fun Fact: Research shows that women with fibromyalgia experience up to 25% more pain depending on progesterone levels. This stuff matters.
So, What Does This Mean for You?
Here’s what can happen when estrogen and progesterone start ghosting you:
- Decreased muscle tone (even if you’re working out!)
- Increased body fat, especially around the belly
- Blood sugar instability and insulin resistance
- Hot flushes and night sweats
- Rollercoaster moods
- Weaker bones (osteopenia or osteoporosis)
- Painful sex (due to dryness or loss of elasticity)
- Increased injury risk
- That fun cloud of brain fog
Sound familiar? You’re not alone.
The Bottom Line:
Menopause may be inevitable, but suffering through it doesn’t have to be. There’s a lot you can do—through smart training, targeted nutrition, proper recovery, and yes, lifestyle shifts—to make this transition smoother and more empowering.
Talk to your doc. Find a personal trainer who gets it. Get nutritional advice (from a Registered Dietitian/Nutritionist) rooted in reality and science, not fads. And most importantly: give yourself grace. This is tough stuff, but so are you.
-Dr Gaye Vance
Next up: Part 2 – Calorie Reduction is NOT the Answer.
(You’re going to want to eat more. Yes, really.)