Menopause - Part 2

Aug 4, 2023

 by Kim Bouldin

What is menopause? 

Menopause is a transition. It is a normal part of life. There are 4 stages

  • Premenopause - from when a girl starts menstruating (menarche). AKA reproductive age. 
  • Perimenopause - marks the beginning of the transition towards menopause. Can last several years. Can start to experience symptoms, but can still get pregnant. 
  • Menopause - Marked by the final menstrual period. Officially confirmed once the woman has gone 12 months without a period. Also marks the end of perimenopause. 
  • Postmenopause - Includes everything after menopause until the end of life. This can be ⅓ of their life span for many women. 

What Can You Do?

Implement habits that support the reduction of symptoms you are experiencing. 

  • Exercise
  • Sleep
  • Stress management
  • Hydration
  • Nutrition

Mini Deep Dive Into Menopause and Nutrition

    • Eating more minimally processed foods
    • Consuming fewer highly processed foods and drinks


  • Eating enough protein


    • Perimenopausal, menopausal, postmenopausal women who want to stay active, healthy, & strong GGS recommends eating .54 -.9 grams of protein per pound of bodyweight each day. 
      • 165 lb. woman would shoot for 90-150 grams of protein per day
  • Eating enough healthy fats
  • Eating plenty of of colorful fruits and veggies
  • Choosing slower-digesting, higher-fiber carbohydrates
  • Eating enough fiber
  • Drinking plenty of water

One Takeaway Skill

  • All-or-Something thinking to combat “All-or-Nothing” mindset
    • Consistent effort is always better than occasional perfection
    • Small actions add up 
    • Finding the wins - focus on those! 
    • 10 minute workout instead of 45 minutes if time is scarce
    • Want pizza? Add a veggie or salad on the side
    • Aim for middle ground
      • Spectrum - on a scale of 1-10, with 1 being awful and 10 being amazing, how are you feeling today? 
    • Embrace the gray area
      • Not good/bad
      • Not always/never
      • Not black/white

Do you need help navigating this period of your life? I can help! Schedule a FREE Discovery Call here to get your questions answered and see if we can help you support you through this journey.