Menopause with Power, Grace & Support

A practical and empowering guide for navigating hormonal change

Over the past year, I’ve seen more and more of my clients going through perimenopause and menopause, and I want to say this clearly: you are not alone. The hot flashes, brain fog, anxiety, weight gain, sleep disturbances, and emotional ups and downs are real—and they’re not in your head. But this chapter of life is more than a list of symptoms. It’s a natural transition that deserves respect, understanding, and support.

Menopause marks the end of the reproductive years, but it’s also a beginning. It typically occurs between the ages of 45 and 55, with perimenopause starting years earlier. During this time, estrogen and progesterone—the two key female hormones—start to fluctuate and decline. This hormonal shift affects nearly every system in the body: the brain, metabolism, bones, skin, heart, and even your gut. That’s why the symptoms can feel so widespread and confusing. But once you understand what’s happening, you can work with your body instead of feeling at war with it.

For example, estrogen plays a major role in regulating body temperature, neurotransmitters like serotonin, and even insulin sensitivity. When levels drop, it can lead to hot flashes, mood swings, sugar cravings, and fat storage around the belly. Progesterone, which normally helps us sleep and feel calm, also declines—often leading to insomnia or anxiety. And many women are surprised to learn that the adrenal glands (your stress glands) take over hormone production after the ovaries slow down. If you’ve been running on empty for years, this can make symptoms feel even more intense.

The good news is: you can absolutely feel better. With the right support, menopause can become a time of renewal, clarity, and strength. You don’t have to accept suffering as the norm.

Supplements

Let’s talk about some of the tools I recommend most often. First, supplementation can be incredibly helpful when done wisely. I’ve seen great results with herbs like ashwagandha and rhodiola for stress regulation, magnesium glycinate for sleep and muscle tension, omega-3s for inflammation and mood, and specific hormone-balancing blends that include black cohosh, chasteberry, and adaptogens. The quality of supplements matters deeply, I highly recommend Nuevo Alma, and they have an incredible formula for menopause. Plus, you get 10% off if you use the code Jodie10.

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Movement

Movement is another pillar of support, but it’s important to shift the “no pain, no gain” mindset. During menopause, your nervous system is already under stress. Gentle movement is often more effective than intense workouts. Yoga, walking, light strength training, and breath-led practices can help lower cortisol, improve insulin sensitivity, and boost mood. I’ve created a free YouTube yoga class specifically for women in perimenopause and menopause. It’s designed to be accessible even when you’re tired or achy—think of it as a reset for your whole system.

Nourishment

Nourishment is key, too. Many women notice that the way they used to eat no longer works. That’s because hormonal changes affect how we process sugar, burn fat, and build muscle. A blood sugar-balancing, anti-inflammatory diet can dramatically reduce symptoms like brain fog, bloating, and low energy. Focus on real, whole foods: vegetables, protein, healthy fats, and fermented foods to support gut health. My cookbook, The Alchemy of Flavour, is full of simple, delicious meals that are free of dairy, wheat, sugar, and legumes—designed to nourish your body without stressing it.

Support

Another piece of the puzzle is finding the right medical support, especially with a wait list of medical doctors in Canada. I know how frustrating it can be to have your concerns dismissed or minimized. That’s why I’m excited about a women’s health platform called Coral. They offer virtual care from knowledgeable, compassionate doctors who specialize in midlife and hormonal health. Their app provides personalized support, education about hormones and HRT (hormone replacement therapy), and evidence-based guidance. It’s a modern, holistic solution for those who want real answers. They are ready and waiting for you - please mention that I sent you.

here are also some surprising facts about menopause that most women don’t know. For example, your brain goes through a temporary rewiring during this time. That’s why you may feel foggy or forgetful—but on the other side of that storm, many women experience greater clarity, intuition, and creativity. Menopause is often a catalyst for reinvention. Another lesser-known issue is that poor gut health can impair estrogen clearance, leading to symptoms from recycled hormones. Supporting digestion with fiber, fermented foods, and sometimes digestive enzymes can be incredibly helpful.

The Wise Years

Menopause is often misunderstood or framed as a medical problem—but it’s so much more than hot flashes and hormonal shifts. For many women, this stage of life is actually a gateway to deeper wisdom, renewed vitality, and profound personal growth.

Did you know that humans are the only mammals known to experience menopause? Unlike other species, women live long past their childbearing years—because we’re meant to become elders, guides, and wisdom keepers. Nature designed this chapter with purpose: to evolve from caretakers into teachers, from nurturers into leaders.

Yes, the physical changes are real, but they’re only part of the story. As hormones rebalance and the body asks for more rest and nourishment, a quiet but powerful invitation emerges: to slow down, to tune in, and to listen to the voice within. Menopause offers the chance to release what no longer serves you, reclaim your energy, and step fully into your authority.

This isn’t the end. It’s a beginning—of a new relationship with your body, your rhythms, your needs, and your truth. With the right support, tools, and mindset, menopause can become one of the most liberating and transformative times of your life.