5 Things I Wish Every Woman Knew About Navigating Menopause with Strength, Confidence, and Sanity

Let’s get one thing straight: menopause isn’t the end of the road—it’s just a new chapter. But wow, can it feel like a plot twist no one warned us about.

If you’re somewhere in the middle of hot flashes, sleepless nights, brain fog, weight gain, or straight-up feeling like a stranger in your own body—you are not alone. And you’re not broken. You’re just in a phase of life no one gave you a game plan for.

Well, consider this your starter guide. Here are five things I wish every woman knew about navigating perimenopause and menopause with strength, confidence, and a whole lot more ease.

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1. You need to fuel your body—not starve it.

If your first instinct is to eat less to combat weight gain… pause. One of the biggest mistakes we see women make in this phase is drastically cutting calories, hoping to shrink their bodies back to “normal.”

But here’s the truth: your body is under stress. Hormonal changes (especially the drop in estrogen) affect metabolism, muscle mass, and how your body stores fat. When you eat less, your body hangs onto even more. Not to mention the energy crashes, mood swings, and total burnout that come with under-eating.

Fueling properly—especially with protein—is the game changer.

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2. Muscle is your midlife superpower.

If you’re not lifting weights yet… it’s time. Strength training is the most powerful tool we have to support body composition, metabolism, bone health, and overall energy as we age.

Cardio has its place, but it’s not going to build or preserve muscle. And muscle is what keeps you strong, stable, and able to do everything you love—whether that’s chasing your kids or hiking mountains.

If you’ve never lifted before, don’t stress. You can start small. But lifting heavy (with good form and consistency) is a must.

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3. Walking is underrated—and magic.

Seriously. Don’t sleep on walking. It supports hormone regulation, reduces cortisol, helps with sleep, aids digestion, and keeps your body moving without adding stress. I love walking as a daily baseline.

Perimenopause is not the time to overtrain. Too much high-intensity exercise can backfire when your hormones are already in flux. The sweet spot? Walking daily, lifting weights 2–4x per week, and adding movement you enjoy.

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4. Sleep and stress matter just as much as food and fitness.

Hormones love routine, rest, and low-stress environments. Easier said than done, right?

But if your sleep is trash and your stress is constantly peaking, even the best nutrition plan won’t stick. Perimenopause often brings sleep disturbances, anxiety, and mood shifts—and they’re all connected.

Start here:

• Create a consistent wind-down routine

• Limit screens before bed

• Reduce caffeine and alcohol (especially at night)

• Make time for movement and joy every day

Yes, this stuff counts. It’s not “fluff”—it’s the foundation.

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5. You don’t have to do it alone.

This season can feel overwhelming, but it doesn’t have to. You deserve support. You deserve to feel heard, validated, and guided by coaches who understand what you’re going through—and who know how to help.

That’s exactly what we do at Elevated Macros. We work with women every day who thought they had to settle for “just dealing with it.” And we help them build strength, confidence, and energy—without extremes.

We teach you how to fuel your body, train smart, and build habits that actually stick—so you can thrive in midlife and beyond.

Contact us here and one of us will reach out to chat about our coaching program with you: https://www.elevatedmacros.com/contact-1