By Dr. Karen DeVore, Tortoise Clinic
What if I told you there would be a period in your life, one that could last up to 10 years, that would fundamentally shift how your body feels and functions?
Imagine a season marked by persistent fatigue, disrupted sleep, weight gain that no longer responds the way it once did, and emotional shifts that feel unfamiliar. And that you would be expected to carry all of this while maintaining a career, supporting a family, and showing up for your community. For many women, this isn’t theoretical. It is the reality of perimenopause and menopause.
For years, this transition was rarely discussed openly. That is changing, as it should. Many women are still navigating this blindly without understanding what is happening, what to expect, or what options they have to support themselves.
This is a natural progression, but it is not always easy, and most women are never taught how to navigate it. With the right understanding and guidance, this phase can shift from something reactive and uncertain to something far more stable and intentional.
Here’s what I would share with every woman, regardless of where she is in her transition:
Build Your Team
You do not have to navigate this phase alone. When you understand what is happening in your body, your decisions, and your outcomes, improve. Your health deserves the same level of support as every other area of your life.
Build a team that will explore this transition with you—one that listens, collaborates, and individualizes your care. The right support shifts this experience from reactive to intentional.
Explore Your Options
Menopause is not a uniform experience, and your care should not be either.
Support may include nutrition and lifestyle changes, targeted supplementation, hormone therapy when appropriate, and restorative therapies. The goal is not to push through symptoms. It is to understand them and respond appropriately. If something feels off, it is worth addressing.
Rethink How You Fuel Your Body
Hormonal shifts increase sensitivity to blood sugar fluctuations, driving energy instability, cravings, weight gain, and brain fog.
Focus on stability: prioritize protein and hydration, include healthy fats and limit highly processed carbohydrates. When blood sugar is stable, energy, mood, and metabolic function follow.
Build Strength—Not Just Endurance
Muscle becomes increasingly important during this phase of life. Hormonal changes contribute to muscle loss, reduced bone density, and slower metabolic function. Resistance training is one of the most effective ways to counter this.
Build up to strength training 2–4 times per week. This not only preserves muscle, but it places necessary stress on long bones, helping maintain bone density and reduce the risk and progression of osteoporosis.
Address Sleep Directly
Sleep disruption is common and often one of the most impactful symptoms. Difficulty falling asleep, waking during the night, and non-restorative sleep affect everything from mood to metabolism. Support sleep with a consistent routine, a cool, dark environment, and mindful use of caffeine and alcohol.
For some women, declining progesterone may contribute to sleep disruption. In those cases, targeted support, including progesterone when clinically appropriate, can help restore more consistent, restful sleep. Quality sleep is a cornerstone of hormonal and cognitive health.
Support Your Nervous System
This transition affects both hormones and the brain. Increased anxiety, irritability, and emotional variability reflect real neurological shifts. Daily regulation, through movement, time outdoors, breathwork, or meaningful connection, supports resilience and emotional stability.
These are not luxuries. They are essential tools for navigating this phase well.
Menopause is not the end of your vitality. It is a significant physiological transition that deserves attention and support, not dismissal. These changes are not random. They are signals.
When you understand what your body is doing and respond accordingly, you move through this phase with greater stability, clarity, and long-term health in mind.
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