Author: margot-shute4wellness

Traditionally, this time of year feels like a whirlwind for many of us—holidays, travel, and endless to-do lists. 

Life can throw us off balance, and it’s easy to chalk up our struggles to being “busy” or “just getting older.” 

But what if there’s more to the story?

For me, this realization hit hard over the past two years. 

I experienced what felt like a mental fog creeping in—a persistent haze that dulled my focus, drained my energy, and left me grappling with forgetfulness and overwhelm. I never would have labeled it as “brain fog” back then, but looking back, the signs were clear.

What Is Menopause Brain Fog?

Brain fog during menopause isn’t an official medical term, but it’s an all-too-real experience for many women. Dr. Lisa Mosconi, author of The Menopause Brain, describes it as the feeling of “something hijacking your brain.” 

It’s not just occasional forgetfulness—it’s the persistent inability to think clearly, focus, or even find the right words.

Brain fog can also be considered a state of “brain fatigue,” meaning it describes a feeling of mental exhaustion where you experience difficulty concentrating, forgetfulness, slow thinking, and trouble finding words, similar to how physical fatigue affects your body after strenuous activity. 

Both brain fog and fatigue share symptoms like difficulty focusing, sluggishness, decreased cognitive performance, and feeling mentally drained.

Here’s how brain fog often shows up:

• Forgetting why you walked into a room
• Trouble concentrating or multitasking
• A constant “tip of the tongue” struggle
• Feeling mentally drained and frazzled

It’s frustrating, especially when you’re trying to juggle work, family, and personal goals. 

And it’s alarmingly common. 62% of menopausal women report experiencing brain fog.

Why Does It Happen?

Menopause brain fog stems from multiple factors:

1. Loss of Estrogen – Estrogen plays a crucial role in protecting brain health. As levels decline during menopause, cognitive function takes a hit.
2. Hormonal Fluctuations – Shifts in hormone levels disrupt neurotransmitters responsible for memory and focus.
3. Sleep Disturbances – Insomnia or poor sleep during menopause amplifies mental fatigue.
4. Stress and Cortisol – Chronic stress floods the brain with cortisol, impairing memory and decision-making.
5. Inflammation – Gut inflammation, often linked to diet or environmental toxins, interferes with the gut-brain axis, exacerbating foggy thinking.

My own Journey: From Foggy to Focused

The fog crept in stealthily, just like the fog I noticed this morning when heading outside for my early morning “first light” walk – I could hardly see my neighbors house. It was so thick.  

That’s what the brain fog felt like, one day I realized it was so thick that I couldn’t see two feet ahead. 

I had to adapt and rely on endless lists, post-it notes, and avoiding activities that required too much mental energy. 

I thought I was “managing,” but in reality, I was just surviving.

Eventually, I discovered underlying culprits: environmental toxins (too many household and personal chemicals), food sensitivities, and gut imbalances. 

Tackling these issues through lifestyle changes, nutrition, and functional lab testing transformed my life. 

While I’m not yet back to my sharp, go-getter self, the mental clarity and energy I’ve regained are priceless.

This is exactly what I teach my clients so that they can also lift that brain fog, have better energy, mental clarity and confidence and feel like themselves again – and sometimes the best they’ve ever felt!

Why You Shouldn’t Ignore Brain Fog

It’s tempting to dismiss brain fog as part of aging, but it’s not “normal.” 

Left unchecked, it can signal deeper issues like brain inflammation, which increases the risk of Alzheimer’s, autoimmune disorders, and chronic illnesses.

The key is identifying and addressing the root causes—whether it’s inflammation, hormone imbalances, gut issues, food sensitivities or environmental toxins.

Steps to Lift the Fog

If you’re struggling with brain fog, here’s where to start:

1. Avoid the Top 5 Inflammatory Foods – Eliminate gluten, dairy, sugar, soy, and alcohol, which can fuel gut and brain inflammation.
2. Prioritize Sleep – Aim to be asleep by 10 PM to regulate cortisol and support your circadian rhythm.
3. Exercise Smartly – Engage in invigorating but not exhausting physical activity to boost energy and focus. Walking outside daily alongside nature does wonders for our brain health. 
4. Practice Daily Relaxation – Incorporate meditation, deep breathing, or mindfulness to calm the mind.
5. Eliminate Environmental Toxins – Detoxify your home and workspaces to reduce exposure to hidden contaminants, while naturally detoxifying your body daily with nourishing anti-inflammatory foods, clean and pure water, movement and self-care.
6. “Test and Don’t Guess” and Address Root Causes – Functional testing for hormone levels, gut and immune health, nutrient balance and liver health can uncover hidden contributors to brain fog.

Brain fog is your body’s way of signaling that something is off. 

Don’t brush it aside or accept it as your new normal. 

With the right support, lifestyle changes, and a commitment to investigating the root causes, you can clear the fog and rediscover your vibrant, focused self.

Remember, you only know what you know – until you feel something better. 

Let this be your wake-up call to prioritize your brain health as you navigate the menopause years and beyond.

If you’re ready to take action, and flourish in your menopause years and beyond, I’d love to help you lift the fog and reclaim your vitality. 

Click the link here and schedule a FREE call today!

Common symptoms like fatigue, mood swings, weight gain, and brain fog might have you wondering whether you’re experiencing peri-menopause or perhaps something else.

That something else, by your own research or an actual diagnosis based on blood work results, could be hypothyroidism or “low or sluggish thyroid.”

These two conditions share many overlapping symptoms, making it often challenging to distinguish between them both.

Here’s the thing – it’s highly possible you could be dealing with both.

Both thyroid disease and perimenopause affect hormone levels, which is why they have overlapping symptoms:

Fatigue: Both an underactive thyroid (hypothyroidism) and perimenopause can lead to persistent tiredness, even if you’re getting enough sleep.

Mood Swings – Anxiety and Depression: Hormonal fluctuations can cause emotional rollercoasters, whether due to a thyroid imbalance or the shifting estrogen and declining progesterone levels in perimenopause.

Weight Gain: The most common overlapping symptom that is the most bothersome. Metabolism changes can be due to declining estrogen, testosterone as well as thyroid (which is the master metabolism hormone) leading to unexplained weight gain or difficulty losing weight.

Brain fog: Declining hormones can have a profound effect on our brain, making us feel like we can’t remember things as sharply as we used to.  

Both thyroid disease and perimenopause can significantly impact your quality of life if left untreated. Thyroid issues, for example, can increase your risk of cardiovascular disease, osteoporosis, and even cognitive decline, which is then exacerbated by menopause and declining estrogen. 

At the same time, unmanaged menopausal symptoms can lead to sleep disturbances, anxiety, and a higher risk of chronic conditions like osteoporosis and heart disease.

During my own journey through menopause, I was doing regular blood work to stay on top of my health. 

Yet, despite staying informed, I started to notice subtle signs of thyroid dysfunction—fatigue, brain fog, and weight loss resistance. 

At the time, I attributed many of these symptoms solely to menopause, as I was aware that fluctuating hormones during this stage can cause a wide range of issues. 

However, it became clear that something deeper was happening. 

Over a six-year period, my thyroid slowly deteriorated, but traditional blood work didn’t capture the full picture. 

It wasn’t until early this year that I was finally diagnosed with Hashimoto’s Thyroiditis, a condition where the immune system attacks the thyroid, leading to hypothyroidism.

This diagnosis, confirmed by my functional nurse practitioner, explained the persistent symptoms I’d been experiencing. 

It was a stark reminder that the hormonal changes women face during menopause go beyond just the decline in sex hormones. 

Thyroid health, adrenal function, and other factors are all interconnected, and it’s crucial to consider the whole picture when addressing health during this phase of life.

If you’ve been struggling with symptoms such as fatigue, weight changes, mood swings and brain fog, or any other signs that may be related to thyroid dysfunction, it’s crucial to get a comprehensive evaluation and the right blood tests, and why I always recommend a Full Thyroid Panel to all my clients.

This includes:

• TSH (Thyroid-Stimulating Hormone) 
• Free T4 (Thyroxine) 
• Free T3 (Triiodothyronine)
• Reverse T3 (rT3)
• Thyroid Peroxidase Antibodies (Anti-TPO and Thyroglobulin Antibodies (Anti-Tg): Detect autoimmune thyroid conditions like Hashimoto’s thyroiditis, the most common form of hypothyroidism and very common in women in perimenopause and menopause.  

This is why, as a functional and holistic health practitioner, I love to assess client’s blood work through a functional lens, in addition to advanced functional testing where I provide a deeper dive and insight into a client’s health. 

Every client I work with undergoes a comprehensive blood panel, which always includes a full thyroid panel. 

This step is essential because, in my experience, at least 90% of clients show signs of low thyroid function—especially those struggling with fatigue, brain fog, mood swings, and weight gain. 

Many even test positive for thyroid antibodies, which is why this testing is so crucial for getting to the root of their symptoms.

These tests provide a comprehensive view of the body’s state of health, giving us a bigger picture to help us determine what’s beyond the symptoms, whether it’s menopause-, thyroid-related or even something else.

Understanding the root cause of your symptoms and creating a comprehensive and customized health-building plan for each woman is key to achieving lasting health in your 50’s and 60’s and beyond. 

If you’re feeling like your energy levels are completely drained, you’re not alone. 

Fatigue is a common struggle for many women in perimenopause and menopause, and it can take a mental and emotional toll.

What can be even more frustrating is when those around us don’t quite get it. 

They might not understand that menopausal fatigue is real—and it often sneaks up on us when we least expect it.

This was exactly my experience. Throughout my life, I had always been full of energy. 

Even after nights of poor sleep, I could push through the day and still have something left in the tank. 

It wasn’t until I hit the later stages of perimenopause, about two years ago, that things changed. 

When I transitioned into menopause, the fatigue hit me like a ton of bricks.

Suddenly, the energy I had relied on was gone. I no longer had the stamina to do the things I loved, and even daily tasks felt like monumental efforts. 

Despite prioritizing sleep and self-care, that lingering fatigue remained a constant companion. 

And in my personal experience, I still battle with occasional fatigue as I manage Hashimoto’s and hypothyroidism—conditions that so many women in menopause also face.

What exactly is Menopausal Fatigue?

Fatigue, especially during menopause, can look different for everyone. 

Some describe it as “overwhelming exhaustion,” while others say it feels like a “total lack of energy” or being “wiped out.” 

However you describe it, menopausal fatigue can make even simple tasks feel insurmountable.

It’s important to note that menopausal fatigue doesn’t just stem from a lack of sleep. 

In fact, getting a full 7-9 hours of sleep each night might not make much of a difference. 

This fatigue can also be worsened by physical exercise, emotional stress, or hormonal changes, making it feel like a never-ending cycle.

Why Am I So Tired During Perimenopause and Menopause?

There are several reasons why fatigue can hit so hard during this phase of life:

• Hormonal changes: As estrogen levels plummet, so can your energy. Hot flashes, night sweats, and disrupted sleep often follow, compounding the issue.
• Stress and anxiety: Stress, especially the kind that keeps you up at night, can leave you feeling completely exhausted the next day.
• Thyroid function: Thyroid issues, such as hypothyroidism or Hashimoto’s (which I also manage), are more common during menopause and can significantly contribute to feelings of fatigue and sluggishness.
• Medications or other health conditions: Certain medications or health conditions may also play a role. If you’re experiencing persistent fatigue, it’s a good idea to consult with your healthcare provider to rule out other underlying issues.

How to Manage Menopausal Fatigue Naturally

While menopausal fatigue can feel relentless, there are steps you can take to boost your energy naturally:

1. Eat whole, nutritious foods: A diet rich in whole foods, lean proteins, healthy fats, and plenty of fiber can fuel your body better than processed foods ever could.
2. Cut back on alcohol and sugar: Alcohol and sugar can lead to energy crashes, disrupt sleep, and even worsen fatigue. Minimizing them can make a big difference.
3. Prioritize quality sleep: Establish a calming bedtime routine and stick to it. This includes reducing screen time before bed, creating a peaceful sleep environment, and maintaining a consistent sleep schedule. This was a non-negotiable for me, and it is an absolute priority for my clients.
4. Reduce Stress: Find ways to manage your stress, whether through meditation, yoga, deep breathing exercises, or even journaling. Chronic stress is a major energy drainer.
5. Stay Hydrated: Dehydration can worsen fatigue, so be sure to drink enough water throughout the day.
6. Move Your Body: Regular physical activity can actually increase your energy in the long run. Find movement that you enjoy—whether it’s walking, strength training, yoga, or swimming—and make it a part of your routine.
7. Get Outdoors: Spending time in nature is proven to boost your mood and energy. Even a short walk outside can work wonders.
8. Practice Meditation or Prayer: Taking time to reflect, breathe deeply, or engage in mindful meditation can reduce mental fatigue and bring calm to your day.

The Bottom Line

Fatigue and low energy are common struggles for women navigating perimenopause, menopause, and beyond. 

But it’s important to remember that you have tools to manage your energy levels. Focusing on lifestyle changes—like improving your diet, sleep, exercise, and stress management—can make a big difference. 

The sooner you start implementing these changes, the better you’ll be able to regain your energy and feel more like yourself again.

If you’ve been following me for a while, you know I’m passionate about empowering women to take charge of their physical, mental, and emotional well-being—especially as we navigate menopause and beyond. 

Our health is our most precious asset, and when it’s compromised, everything else suffers. 

So, today, I’m sharing five essential tips to not only improve your health but also enhance your quality of life for the long haul. 

Because let’s face it: without our health, what do we really have?

1️⃣ Prioritize Sleep Like Your Health Depends on It—Because It Does!

In today’s culture, being constantly on the go is almost a badge of honor. 

But let me be real with you—this mindset can do more harm than good, especially when it comes to sleep.

Sleep isn’t just a time to rest; it’s when your body works its magic. Think of it as your body’s nightly repair shop.

Here’s what happens while you sleep:

• Hormones are balanced
• Your immune system gets a reboot
• Thoughts are processed, and memories are made
• Your body gets the time it needs to rest and digest

When you wake up, you should feel refreshed and ready to take on the day. If that’s not happening, it’s time to make sleep a priority, not an afterthought.

2️⃣ Make Strength Training a Non-Negotiable

You don’t need to spend hours in the gym or aim for a bodybuilder physique. But I can’t stress enough how important it is to build muscle. Dr. Gabrielle Lyon, author of Forever Strong, refers to muscle as the “organ of longevity.” It’s not just about looking toned—it’s about living longer and better.

Here’s why strength training is a game changer:

• Boosts bone health (which is crucial for us women in menopause and beyond)
• Helps prevent chronic diseases like heart disease, diabetes, and even cancer
• Improves metabolic health, making it easier to maintain a healthy weight

Building muscle is one of the best investments you can make for your future health—and the sooner you start, the better.

3️⃣ Nourish Your Body with Whole Foods, Especially Protein

The Standard American Diet (SAD) is exactly that—sad. 

It’s low in protein and other essential nutrients, which has long-term negative impacts on our health. Protein isn’t just another nutrient; it’s the foundation of almost every function in your body.

Here’s why you should prioritize protein:

• It’s satiating, keeping you full longer
• Helps you build and maintain lean muscle
• Supports healthy blood sugar levels
• Benefits your heart, brain, bones, and immune system

Aim to get most of your protein from whole foods like eggs, lean meats, wild-caught fish, and if you tolerate it, low-fat dairy. For plant-based options, go for organic tofu, tempeh, beans, and lentils. A well-rounded, protein-rich diet is key to feeling vibrant and strong.

4️⃣ Build Strong Relationships and a Sense of Purpose

Health isn’t just physical; it’s deeply emotional and mental. 

Having a strong sense of purpose and maintaining meaningful connections is essential for longevity. 

Research consistently shows that people with close relationships and a life purpose tend to live longer and feel happier.

Whether it’s nurturing friendships, joining a community, or diving into a passion project, cultivating purpose and connection should be a top priority for your long-term emotional well-being.

5️⃣ Be Mindful of Ingredients in Your Food and Products

Here’s the truth: many everyday products we use, from food to beauty products, are packed with toxins that can accumulate in our bodies—particularly in fat cells and breast tissue. Breast cancer is on the rise, and now more than ever, we need to be aware of what we’re putting in and on our bodies.

The more you reduce your exposure to harmful chemicals, the better your health will be as you age. Start by swapping out everyday items for safer alternatives. Whether it’s switching to non-toxic cleaning supplies, choosing organic produce, or using cleaner beauty products, these small changes can have a big impact on your health down the road.

I hope these tips inspire you to take action today for a healthier, happier tomorrow. Remember, it’s never too late to start making positive changes. If you’re ready to dive deeper into optimizing your health, I’d love to support you on this journey. Check out my programs, or reach out if you have any questions—let’s flourish in midlife and beyond, together!

Nearly 17 years ago, my journey into holistic health began with a few simple but powerful lifestyle changes. I shifted my diet, drank cleaner water, incorporated movement and exercise into my daily routine, and swapped out conventional personal care and cleaning products for safer, non-toxic alternatives. 

These gradual changes played a huge role in my energy, vitality, and well-being, and sparked a deep desire inside to explore health and wellness more thoroughly.

The Deeper Dive into Holistic Health

What started as a personal journey soon became a professional passion. I began pursuing educational certifications in holistic and natural health, diving deeper into the root causes of health imbalances. 

Over time, I discovered the world of functional health and testing—an approach that focuses on identifying underlying imbalances through advanced functional lab testing.

I became excited about with the idea that functional tests could offer a much broader and deeper insight into my health than conventional bloodwork ever could. 

I learned from health experts, educators, and course advisors who strongly advocated for these labs, often downplaying the importance of routine blood tests. 

I remember listening to two well-known functional health experts on a popular podcast who dismissed routine bloodwork, calling it almost irrelevant compared to the deeper insights functional testing could provide. They claimed these routine blood tests “meant diddly-squat.”

I bought into that narrative. I believed that my health was far above average, and I didn’t need bloodwork to tell me whether I was healthy or not. 

At the time, I didn’t have health insurance, and paying out of pocket for bloodwork felt like an unnecessary expense. Why bother, if routine tests weren’t going to give me the full picture?

My Mistake: Dismissing Routine Bloodwork

Fast forward to 2019, when I had completed my certifications in functional health and was deep into learning about advanced lab tests. 

At the time, I was convinced that functional tests alone could tell me everything I needed to know about my health. But then, six months after graduating, I attended a webinar that completely shifted my perspective.

The guest speaker on the webinar discussed the importance of routine bloodwork, outlining why it remains a critical component of any health assessment. 

They explained that while functional testing is incredibly valuable, bloodwork is a foundational tool that shouldn’t be dismissed. It’s crucial for catching early warning signs, providing a baseline for long-term health, and tracking essential markers like thyroid function, blood sugar, liver health, and more. 

They also shared how affordable many online, direct-to-consumer lab services had become, making it easier for self-paying consumers like me to access these important tests.

It was an eye-opener. I realized I had neglected a crucial part of my health by disregarding routine bloodwork.

The Wake-Up Call: Bloodwork Isn’t “Diddly-Squat”

Curiosity got the better of me, and I decided to order a comprehensive blood panel. Honestly, it didn’t cost an arm and a leg—just a bit of blood and a needle stick lol! When the results came back, I was surprised by what I found.

My metabolism wasn’t functioning optimally, my cholesterol levels were concerning, and my thyroid—thanks to the complete thyroid panel I ordered (vs. the one and only test TSH – which on its own is actually diddly squat) was far from optimal. 

I also had imbalances in my blood sugar and insulin, and my liver markers indicated that my liver health needed some attention. The liver is responsible for hundreds of functions in our body, including metabolism, cholesterol, hormone blood sugar and thyroid health regulation.

I also knew that my years prior of unhealthy lifestyle choices, chronic dieting, stress, and the onset of perimenopause were on a collision course. 

These imbalances I saw in my bloodwork were a reflection of how much my body had been trying to compensate for those years of neglect. 

Perimenopause was already underway, even though I wasn’t yet experiencing the typical symptoms like hot flashes or night sweats. 

But the hormonal shifts happening beneath the surface had started affecting my metabolism, blood sugar regulation, liver function, and overall health.

It’s crucial to understand that menopause is not just about hot flashes and night sweats. Even women in their early 40s, who may still be having regular cycles, can already be experiencing hormonal fluctuations and imbalances. 

These changes show up in bloodwork long before the more obvious symptoms of menopause. 

Bloodwork is one of the best tools to catch these early warning signs, addressing potential risks to your thyroid, liver, metabolism, and cardiovascular health before they escalate.

Here’s the real kicker: while my markers fell within the “normal” range according to conventional standards, they were far from optimal when viewed through the functional health lens. 

That’s when it hit me—normal doesn’t mean optimal. And when it comes to long-term health, we want to aim for optimal.

What I Learned and What I Teach My Clients

This experience taught me a valuable lesson that I now share with all of my clients: Functional tests and bloodwork are complementary, not competing tools. 

You need both to get a comprehensive view of your health. Functional tests can offer incredible insights into areas that bloodwork cannot, like mineral imbalances, gut health, and hormone fluctuations. 

But it’s the bloodwork that provides a crucial baseline for monitoring your overall health and catching early signs of trouble.

Bloodwork remains essential for tracking key markers like thyroid function, blood sugar regulation, stress, energy, liver health, and cholesterol—markers that play a huge role in metabolism, energy, detoxification, and more. It’s the gateway to deeper insights, helping you understand where functional testing can provide more detailed information.

The Bottom Line: Don’t Overlook Routine Bloodwork

Routine bloodwork remains foundational in providing that initial snapshot of your health and plays a critical purpose in helping you achieve true, long-term wellness. 

If you’re committed to thriving, not just surviving.

In conclusion, routine bloodwork offers a great starting point for understanding your body’s overall state. 

Whether you’ve been on your health journey for years or are just beginning, bloodwork can be the missing piece that helps guide your path toward optimal health and vitality.

As women enter menopause, it becomes more important than ever to prioritize sleep. While symptoms like hot flashes, night sweats, and anxiety are common, one underlying issue that exacerbates all these challenges is poor sleep quality. 

The truth is, without enough restful sleep, your body cannot regenerate, repair, or function optimally. 

I know this firsthand, having gone through years of sleep deprivation that wreaked havoc on my health.

Growing up in South Africa to a family that prioritized early bedtimes, I started off with fairly good sleep habits. 

However, those habits were short lived and fell apart during my college years as a nursing student. Despite my love for health and wellness that really started in my college years, I also loved to party late into the night. 

Juggling school, night shifts, and long hours in hospitals meant that sleep became an afterthought. My sleep schedule was completely disrupted, but I assumed it was a temporary issue. After all, I was young and resilient, right? 

Entering the corporate world didn’t improve matters. I continued to burn the midnight oil, thinking that sleep was negotiable. 

I vividly remember those early am drives to work were fueled by endless cups of coffee. Back then, we didn’t have Starbucks drive-throughs in my country, so I had to rely on the office coffee machine for my fix. I was surviving, but really not thriving.

Fast forward to motherhood, and I was determined to improve my sleep. But with two babies who didn’t sleep through the night until they were toddlers, that goal quickly became a distant dream. 

Sleep deprivation became my norm, and I believed that it was something I could fix with more coffee in the morning and a glass (or two) of red wine at night to wind down. Of course, that never worked. My sleep quality remained poor, my cravings were out of control, and I struggled with my weight well into my late 40’s.

It wasn’t until I discovered holistic and functional health, went back to school, and ran functional labs on myself that I finally saw the full picture. 

My lab results clearly reflected the consequences of decades of sleep deprivation. I learned that sleep is the ultimate self-healing process that our bodies go through. 

Without it, we cannot:

• Build muscle
• Boost our metabolism
• Improve energy levels naturally (without relying on caffeine)
• Enhance mental clarity and focus
• Manage cravings
• Burn fat or maintain a healthy weight

For women in menopause, these factors become even more critical as hormonal fluctuations already make it difficult to maintain optimal health. Sleep is not just a luxury; it’s ESSENTIAL for flourishing during this life phase.

Why Sleep Matters During Menopause

Menopause triggers a cascade of changes in a woman’s body. Hormones such as estrogen and progesterone, which are crucial for regulating sleep and mood, fluctuate wildly. This can lead to sleep disturbances like insomnia, waking up multiple times throughout the night, or difficulty falling asleep.

Sleep is not just about resting the body; it’s a critical time for healing, hormone regulation, and even fat burning. Here’s what happens when we sleep:

• Hormone Balance: Sleep helps regulate cortisol (the stress hormone) and promotes the production of growth hormone, which is necessary for cell repair and metabolism.
• Metabolism Support: Sleep helps to balance insulin levels and control hunger hormones like leptin and ghrelin. Without adequate sleep, cravings for sugary and fatty foods skyrocket, making weight management much more challenging.
• Cognitive Function: A good night’s sleep enhances memory, focus, and cognitive function. For women experiencing brain fog during menopause, sleep is one of the best tools for mental clarity.
• Energy and Productivity: Poor sleep leads to fatigue, decreased energy, and lowered productivity. The more rested you are, the more likely you are to tackle your day with focus and motivation.

5 Tips to Improve Sleep During Menopause

1. Create a Consistent Sleep Schedule
   Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Aim for 7-9* hours of sleep each night and try to stick to your schedule, even on weekends. (*This is very bio-individual – in my experience working with clients, most women in menopause do better on 8 hours/night).
2. Optimize Your Sleep Environment
   Make your bedroom a sanctuary for sleep. Ensure the room is dark, quiet, and cool, as a lower temperature can help alleviate night sweats. Consider using blackout curtains, a white noise machine, or a fan to create a calming environment.
3. Limit Stimulants and Alcohol
   Caffeine and alcohol are major sleep disruptors, especially during menopause. While that extra cup of coffee or a glass of wine might seem like quick fixes, they interfere with your sleep cycle. Try to avoid caffeine after noon and limit alcohol consumption, especially close to bedtime.
4. Incorporate Relaxation Techniques
   Stress and anxiety can keep your mind racing at night. Incorporating relaxation techniques like deep breathing, meditation, or yoga before bed can help calm your mind and body. A bedtime routine that includes 10-15 minutes of relaxation can improve sleep quality. This has been a game changer for my clients.
5. Mind Your Evening Meals
   Sometimes heavy or spicy meals close to bedtime can disrupt sleep. Avoid eating at least 2-3 hours before going to bed, to ensure the body is able to digest the food efficiently before you wind down for sleep.

Sleep is not just about feeling rested; it’s about allowing your body to heal, restore, and regulate critical processes. 

If you’re going through menopause, it’s seriously time to prioritize sleep as part of your overall health strategy. 

Improving your sleep habits will not only help with menopausal symptoms but also enhance your energy, mood, and vitality. 

After all, sleep is the foundation for a vibrant and healthy life well into our years ahead.

It all comes down to….  Inflammation

With “inflammation”,  we think of pain, swelling, bruising, infection from an injury. Maybe you’re thinking “well, I’m not in pain and I’m not injured.” 

This is “acute” inflammation and our body’s way of protecting us from further harm. 

But it’s the chronic ongoing inflammation that is the bigger problem.

In this scenario,  signals are sent to the body to ramp up its defense since it recognizes this as a lingering “threat”.

In menopause, inflammation can be more of a problem.  Common health struggles we face in menopause:

1. Belly fat
2. Blood sugar imbalance or Type 2 Diabetes
3. Joint pain – from overweight/obesity
4. Heart issues
5. Gut problems: , belly gas, bloat & infections
6. Brain/mood issues: forgetfulness, lack of focus/clarity; sad and anxious 

These are all signs of inflammation and can feel worse in peri- into menopause due to the decline of our estrogen hormone.

Estrogen is not only a sex hormone, it is an anti-inflammatory hormone, often thought of as “anti-inflammaging” top secret ingredient.

Estrogen may be declining, but there is much we can do through healthy lifestyle measures, to tame down the inflammation…

One measure is figuring out.  This is exactly what I do with my clients inside the Flourish in Menopause and Beyond Solution.  

I always provide a functional assessment of my client’s recent bloodwork.

Assessing blood work from a functional perspective, I am able to pick up clues from their blood work that point specifically to inflammation in their body.

There are markers on blood work that PCPs or GPs don’t routinely order, but are specific inflammatory markers and why I encourage clients to ask their doctors to order these markers while at their regular check up.

As a functional health coach and practitioner, I also give clients access to functional labs so we can figure out the source of their inflammation.  

One of those tests is:

Testing their food sensitivities.  

When our bodies react to foods ➡︎ inflammation and weight loss stalls.

If we aren’t eating the right balance of protein, fat and carbs for our metabolism, too much or too little of a food group can ➡︎ metabolic imbalance.

This in turn creates inflammation and fat storage vs. fat burn.

When we find the right combo of foods right for us, minus the reactive foods, inflammation subsides and the weight comes off.

This is exactly how we reduce inflammation inside the program.

Here are some of the key anti-inflammatory lifestyle changes we make:

1. Eat an anti-inflammatory diet that includes eating the rainbow of whole real foods, and remove gluten, dairy, soy and sugar.
2. Develop stress management techniques
3. Prioritize quality sleep
4. Regular movement and exercise
5. Avoid exposure to toxins
6. Support gut health

Through this highly personalized approach, clients finally regain their energy, shed stubborn weight/belly fat, find their joy and vitality, so they can navigate this phase of life and beyond with confidence and wellness.

Why Regular Blood Work Doesn’t Tell the Whole Story About Your Health

Have you ever been told by your doctor that your labs look normal, yet you feel anything but normal? No energy, stubborn weight gain, and brain fog clouding your days?

I understand—this was my experience when I first had my blood work done. The results showed “normal” for most markers, yet I felt far from it. Despite the “normal” results, I was struggling with fatigue, weight gain, brain fog, and mood swings—symptoms that were clearly abnormal for someone with supposedly perfect labs.

Conventional blood work ranges are derived from averages across a broad population, often including individuals who are not in optimal health. These ranges are not the same as functional (optimal) ranges, which are narrower and represent a healthier subset of people. This is why countless women in menopause don’t receive the support and treatment they need and deserve.

Functional health practitioners aim to “catch” any imbalances early so corrections can be made through healthy lifestyle changes, rather than waiting until prescription medications become necessary. We strive to restore as much function to the body as possible before a diagnosis or disease arises.

Functional blood work assessments give us a sneak peek into changes in your:

• Organ health (liver, kidneys, gut, thyroid, etc.)
• Hormone health (insulin, thyroid, cortisol)
• Nutrient status and electrolytes
• Metabolic efficiency (how we burn fuel for function)

Functional lab tests analyze your results from a functional perspective, using tighter and narrower reference ranges that reflect optimal health rather than merely being “cleared” from disease or diagnosis. These tests can identify imbalances in the body even before symptoms show up, providing crucial insights as the first step on a deeper health-building journey.

In my clinical practice, I have found these assessments to be incredible motivators for individuals ready to take action and jumpstart their journey to better health. Many of my clients share their lab results with me, and we assess them through a functional lens before moving on to more advanced functional lab tests.

Taking the Next Step

In my practice, I offer standalone Functional Health Assessments, which include a comprehensive functional blood work assessment and lifestyle recommendations. You can find more information about the assessment (here).

One common question I receive from potential clients is: “Why do I have to run these expensive functional tests when surely you can get it all through my blood work?”

It’s a valid concern, and here’s why the investment in functional testing is worth it:

1. Regular blood tests provide a surface-level view, but functional tests delve deeper, uncovering hidden imbalances and dysfunctions that standard tests miss.
2. Functional tests can detect issues before they become full-blown problems, allowing for early intervention and prevention of chronic diseases.
3. The detailed insights from functional tests enable the creation of highly customized health plans tailored to your unique needs, leading to more effective and sustainable results.
4. Functional tests focus on identifying the root causes of your symptoms, rather than just treating the symptoms themselves. This holistic approach leads to more comprehensive and lasting health improvements.

So, while conventional blood tests are a good start, advanced functional lab testing offers deeper insights into:

• Hormone health
• Immune function
• Digestion
• Detoxification
• Energy levels
• Nervous system health

These tests can pinpoint imbalances and poorly functioning bodily systems far more effectively than regular blood tests. With the proper testing and results, we can create highly customized and personalized protocols tailored just for you.

By following these protocols, the functioning of key bodily systems can return to balance, and your symptoms can disappear or subside, helping you finally feel like yourself again.

So, while regular blood work has its place, if you truly want to see results and feel your best, functional lab testing, along with a highly personalized and customizable health-building program,  is the way to go.

Intermittent fasting (IF) has surged in popularity, promising benefits from weight loss to improved immunity, anti-aging and metabolic health. 

But how does this “time-restricted eating” approach—where you eat within a specific window and fast for the rest of the time—fit into the lives of women navigating menopause? 

Let’s dive into the specifics, including my personal journey with fasting, and explore how it might benefit you during and beyond menopause.

When I first hopped onto the ketogenic diet bandwagon 6 years ago,  I began experimenting with intermittent fasting a few years into this new eating lifestyle. 

Starting with a 14:10 window (14 hours of fasting, 10 hours of eating), I soon moved to the popular 16:8 regimen. 

Encouraged by fasting experts, I pushed further, attempting One Meal a Day (OMAD).  I even threw in 3 72-hour fasts in one year. 

These extended fasts were a struggle for me – physically and emotionally. 

I found myself having to rely on bone broth drinks and electrolytes just to push through to the bitter end, which always seemed like torture. 

Looking back this was one of the worst strategies for someone that struggled not only with weight, but also periods of disordered eating.

And with that, those “disordered” behaviors crept right back, once  the fasting window elapsed.

What I also didn’t realize, after adopting this new way of eating, was that many of the “fasting experts” were tailoring their advice for men or applying a one-size-fits-all approach for both genders. 

Even some female hormone experts had jumped on the fasting trend without considering the unique needs of women in menopause. 

When I started the fasting lifestyle, initially I saw some success with weight loss doing the 16:8 “time restricted eating”window.

However,  over time my energy levels plummeted, my hair started to fall out, and my brain didn’t feel “right” most days.

Plus, after my regular lab testing, I started to notice something that really stood out to me and that has taken a toll on my health of late, and that was all my essential thyroid lab markers were already out of the functional/optimal range (not the standard wide-apart lab reference ranges), and they had dropped significantly. 

Reflecting on this, I do believe my 3 ½ straight years of regular improper and unsafe fasting practices really pushed my health over the edge and I’m now paying the price with my thyroid health to date. (More on that in another blog).

So, the big question is:

Will some intermittent fasting help you lose weight during menopause?

The answer is: It really depends. 

Intermittent fasting isn’t a straightforward “yes” or “no” solution for weight loss during menopause. 

It involves eating within a specific timeframe—commonly, a great and easily manageable start is a 12-hour eating window followed by a 12-hour fast. 

This method is easy to do and can actually offer many health benefits particularly relevant for menopausal women:

• Regulating the immune system: Menopause can challenge your immune system, making this a critical benefit.
• Removing old, wasted cells and regenerating new ones: A process known as autophagy, which can aid in cellular repair.
• Reducing inflammation: Menopause often brings increased inflammation, and fasting can help counter this.
• Regulating hormones: Fasting can help balance hormones disrupted during menopause.
• Improving gut health: Gut issues can worsen during menopause, and fasting can support gut healing.
• Balancing blood sugar and insulin: Insulin resistance is common during menopause, and fasting can improve this.
• Better brain health and enhanced mental clarity.
• Promoting weight and fat loss: Particularly beneficial for managing the weight gain that often accompanies menopause.

Is Intermittent Fasting Right for You During Menopause?

That also depends on you.

In my coaching practice, I don’t recommend intermittent fasting for all clients initially. 

Women that start working with me and have a health history of:

• existing hormone imbalances, 
• poor sleep habits, 
• high stress and anxiety levels, 
• disordered eating patterns, or 
• an unhealthy gut

may find fasting >12 hours challenging. 

For these clients, we focus on improving health through lifestyle changes, targeted supplementation, and symptom management before considering intermittent fasting.

However, for generally healthy individuals looking to lose stubborn pounds and belly fat, intermittent fasting can help by reducing carb, inflammatory foods and sugar intake, thus improving blood sugar balance. 

Here’s a simple approach I recommend:

1. Stop eating by 7 PM each night.
2. Fast overnight and into the next morning.
3. Have black coffee, tea, or matcha green tea (no milk or sugar) in the morning.
4. Have a healthy breakfast at 7 AM, including protein, fat, and carbs.

This 12-hour fasting period is easily manageable and can still offer above mentioned health benefits.

Why I Recommend Caution with Extended Fasting During Menopause

For many women in menopause, extended fasting regimens like OMAD or even a 16-hour fast can be too taxing.

These practices can stress the adrenal system, impact thyroid function, and break down muscle tissue—issues we cannot afford in our menopause years and beyond. 

Instead, starting with a 12:12 fasting ratio and gradually increasing to a 14:10 window may be more beneficial.

Protein Intake Is Essential 

One critical aspect often overlooked in fasting plans is adequate protein intake. Women in menopause should aim for around 35–40 grams of protein per meal to prevent muscle loss and support overall health. 

Simple meal plans low in protein won’t suffice.

Robust protein intake is essential for those practicing intermittent fasting.

Intermittent fasting can be a valuable tool for women in menopause, promoting weight loss, blood sugar balance, and improved health markers. 

If you’re considering this health tool, remember to start gently with a 12-hour fasting window. 

Gradually increase the fasting period based on your comfort and health response. 

Adequate protein intake is crucial to support muscle and bone health, and overall well-being.

It’s important to understand that every individual is unique, and fasting protocols should be tailored to suit your specific health needs and goals.