Menopause: How to Navigate it
Menopause is a transformative life stage. Although it is often seen as a decline and society might portray it as an ending, menopause can actually be a powerful turning point. It can be a chance to redefine your health on your own terms.
I’ve recently read a great book called Next Level, written by exercise physiologist and nutrition scientist Dr. Stacy Sims. It urges us to ditch the outdated narratives and understand what’s really happening to our bodies. It gives us tools to thrive during and after menopause. In this blog post, I want to mention a few key insights from Next Level and explore how to navigate menopause with clarity, confidence, and empowerment.
What Is Menopause Really?
Menopause is technically defined as the point at which a woman hasn’t had a period for 12 consecutive months. But the transition—the years leading up to and following that moment—is where most of the changes take place. The time before this point is called perimenopause, and it can start as early as your 40s, sometimes even your late 30s.
The postmenopausal stage follows after your periods have stopped. The hormonal shifts, especially the drop in oestrogen and progesterone, can trigger a wide range of symptoms, from hot flashes and brain fog to disrupted sleep, mood swings, anxiety, joint pain, and changes in body composition. But I want you to remember: it doesn’t mean you’re broken, it means you’re changing.
Why the Old Menopause Advice Doesn’t Work Anymore
For too long, menopause has been underserved by medicine, research, and the fitness industry. Most health guidelines for midlife women are borrowed from studies on younger men or non-menopausal women, making them ill-suited for this unique life stage. As Dr. Stacy Sims puts it: “Women are not small men. We have unique physiology that requires a unique approach.”
That’s especially true in menopause. The traditional advice—eat less and exercise more—often backfires. Women may find themselves gaining weight despite working out harder than ever. They may feel exhausted, burnt out, and confused. There are some solutions to this and it starts with working with your changing physiology, not against it.
Key Changes in the Menopausal Body
Understanding what is shifting internally can help you feel more in control. Here are a few of the major changes that happen during menopause:
- Hormonal Decline: Oestrogen and progesterone drop, affecting everything from mood and memory to bone density, metabolism, and cardiovascular health.
- Body Composition: Muscle mass decreases and fat storage often shifts to the midsection. This isn’t just cosmetic—it’s linked to insulin resistance and metabolic changes.
- Sleep Disruption: Fluctuating hormones affect sleep quality, which can impact mental clarity, recovery, and appetite regulation.
- Increased Inflammation and Sensitivity to Stress: Lower oestrogen levels can make the body more reactive to physical and emotional stressors.
The Better Way to Approach to Menopause
Rather than starting yet another diet, or increase your cardio during menopause, Dr. Sims is offering some better strategies in her book Next Level. Here are some her top tips:
1. Prioritise Strength Training
Oestrogen plays a key role in building and maintaining muscle. As it declines, resistance training becomes non-negotiable—not just for strength, but for metabolic health, bone density, and injury prevention. You should aim for:
- Heavy lifting 2–3 times a week
- Compound movements (e.g., squats, deadlifts, rows, push-ups)
- Progressive overload—gradually increasing weight or resistance
Don’t be afraid to lift heavy. This is where your body gets stronger, leaner, and more resilient.
2. Shift Your Cardio Focus
Long, steady-state cardio (like long jogs) may raise cortisol and burn muscle during this stage. Instead, shorter, high-intensity interval training (HIIT) sessions can be more effective for fat burning, cardiovascular fitness, and hormone balance. Try to do:
- 2 sessions of HIIT per week
- Walking or gentle movement on other days
3. Make sure you get the right Fuel
The old model of calorie restriction doesn’t really work. In fact, under-eating can worsen muscle loss, slow down your metabolism, and cause fatigue. Instead:
- Prioritise protein: Aim for 30g per meal to support muscle and recovery.
- Eat carbs around workouts to fuel performance and support hormone production.
- Include healthy fats for brain and hormone health.
- Consider supplementing with magnesium, omega-3s, creatine, or vitamin D, depending on your individual needs.
4. Support Recovery and Sleep
Recovery becomes as important as exercise. Quality sleep helps regulate appetite, mood, and muscle repair. Unfortunately, many menopausal women struggle with insomnia. Some good strategies include:
- Limiting screen time before bed
- Take magnesium
- Stress-reducing practices like breath work or meditation
- Acupuncture or Chinese medicine to balance the nervous system and support sleep regulation
Change you Mindset: Menopause is not a Decline, but a New Phase
Menopause doesn’t have to be a time where you just don’t feel right. With the right tools, it can be a time to build strength and confidence. This is the message at the heart of Next Level — we deserve targeted, evidence-based strategies for this phase of life.
It’s about understanding the “why” behind the changes and giving yourself the grace and power to respond intelligently. Also it’s not just about working out and eating well. It’s about redefining what it means to age as a woman. About stepping into a new phase of self-awareness, purpose, and empowerment.
If you’re interested to learn more, I can recommend reading Next Level.
The TCM Perspective on Menopause: Rebalancing
In Traditional Chinese Medicine (TCM), menopause is not seen as a problem to fix, but rather a natural transition—a time of rebalancing and inward transformation. Where Western medicine often focuses solely on the decline in oestrogen and progesterone, TCM looks at this stage of life in a more holistic way.
According to TCM theory, menopause marks the gradual depletion of so called Kidney Energy (Jing). This a vital substance stored in the Kidneys that governs growth, reproduction, and ageing. As this energy becomes more depleted with age, it’s normal for the body to show signs of slowing down or shifting. However, when this change is too abrupt or out of balance, symptoms can arise—like hot flushes, night sweats, irritability, fatigue, and insomnia.
Many of these symptoms are understood as a manifestation of Kidney Yin deficiency, where the cooling, nourishing aspect of the body is no longer able to anchor the rising internal heat. This is why many women experience a sensation of heat, dryness, and restlessness during menopause. For others, Kidney Yang deficiency may dominate—leading to cold limbs, fatigue, bloating, and low mood. Often, it’s a mix of both. From a TCM perspective, the goal isn’t to suppress symptoms but to support the body’s energy system and restoring harmony.
Common TCM Approaches to Menopause
1. Acupuncture
Acupuncture helps regulate the flow of energy and blood, calm the nervous system, and support the organs involved in hormonal regulation. Specific acupuncture points offer support with:
- Hot flushes and night sweats
- Anxiety and irritability
- Sleep quality
- Digestion and metabolism
- Mood and emotional wellbeing
Many women report a sense of calm and grounding after acupuncture—a welcome feeling in a time of hormonal fluctuation.
2. Chinese Herbal Medicine
Chinese Herbal Medicine formulas are not a one size fits all. They are tailored to your unique pattern and symptoms. They are often used to help support the Kidney energy and calm the Mind, easing many of the menopausal symptoms.
3. Food as Medicine
TCM also places great importance on diet. During Menopause it is best to stick with warm, cooked foods because they are often easier to digest and don’t drain the digestive system further. It is also good to avoid foods that are excessively cold, raw, or spicy as they can also reduce internal imbalances.
4. Lifestyle and Emotional Support
We recognise that menopause is not just physical—it’s emotional and spiritual too. Often during this time women find themselves questioning their direction, roles, or purpose. Menopause can be a time of powerful self-reflection and renewal. Practices like qi gong, tai chi, breath work, and meditation can help regulate these emotions and reconnect you with your body’s wisdom.
Menopause; A Time to Be Honoured
Menopause is not something to “get through”—it’s a rite of passage. TCM recognises this transition as a natural phase of life that deserves care, support, and celebration. If you’re feeling overwhelmed, depleted, or unsure how to support yourself during this time, we can offer a gentle yet powerful approach to restore balance. With acupuncture, herbs, dietary therapy, and emotional support, you can feel more centred, resilient, and grounded as you move through the menopause years.
If you’re interested in receiving support on your menopause journey, don’t hesitate to get in touch. You can call us on 0414 067 874 or you can make an online booking here.
This Blog Post was written by Dr Marieke O’Halloran (TCM)