How to feel better on your menopause journey - My 5 Pillars
Menopause is often described as a time of decline, but I see it differently. It’s a transition, yes — but also an opportunity to reset, reframe, and reclaim yourself.
Every woman’s journey is unique. There’s no one-size-fits-all approach, but there are foundations that help. That’s why I created my 5 Pillar Method — a framework designed to support you through perimenopause, menopause, and beyond.
When you focus on these five areas, even one small step at a time, you’ll begin to feel stronger, clearer, and more like yourself again.
Pillar 1 : NOURISH
Your body in midlife thrives on nourishment, not restriction.
Eat a colourful, balanced diet of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Prioritise protein to protect muscle and metabolism.
Include calcium and vitamin D to support bone health.
Limit caffeine, alcohol, and ultra-processed foods that can trigger hot flushes and mood swings.
Stay hydrated — water is your best friend for energy and clarity.
👉 Want ideas? Head over to my recipes section
Pillar 2 : TRAIN
Movement is medicine — but midlife asks for smarter, not harder.
Aim for 150 minutes of moderate activity (like walking, swimming, or cycling) or 75 minutes of vigorous activity per week.
Add strength training twice a week to protect your bones and build muscle.
Try activities you enjoy — yoga, dancing, hiking — joy fuels consistency.
Work with a coach who understands midlife bodies (because we don’t train the same way at 50 as we did at 25).
Most importantly: listen to your body and adapt when needed.
Pillar 3 : RECOVER
This stage of life puts extra demand on your nervous system. Recovery is not optional — it’s essential.
Practice stress relief: deep breathing, meditation, or mindfulness.
Engage in activities that soothe: reading, gardening, music, time outdoors.
Prioritise sleep with strong sleep hygiene: consistent bedtimes, screen-free evenings, a cool dark room, and a relaxing wind-down routine.
Set boundaries. Self-care isn’t indulgent; it’s medicine.
Seek support — therapy, coaching, or community can make all the difference.
👉 My EmbodyHer Membership includes guided yoga, meditation, and recovery rituals to help you reset.
Pillar 4 : REFRAME
The way you think about menopause shapes how you experience it.
Reframe menopause as a power shift, not a loss.
Use affirmations and journaling to challenge limiting beliefs.
Practice mindfulness to build resilience and presence.
Create daily rituals of self-love: a mantra in the mirror, gratitude journaling, or even a hand-on-heart pause.
👉 Explore my favourite 5 mindset rituals to return to self-love.
Pillar 5: Repeat
Consistency beats perfection. The magic is in repeating small daily actions:
Drink water.
Eat protein.
Move your body.
Rest well.
Reflect daily.
Over time, these micro-choices reshape your health, energy, and identity.
👉 Inside the SHIFT Happens Program and EmbodyHer Membership, we build these habits together until they feel effortless.
The Bottom Line
By focusing on these five pillars — Nourish, Train, Recover, Reframe, Repeat — you create a strong foundation for health, vitality, and confidence through menopause and beyond.
Your journey doesn’t have to be about struggle. It can be about rediscovery. About writing a new chapter on your terms.
✨ Ready to begin?
Start small with my 14-Day Midlife Reset Challenge.
Go deeper with the SHIFT Happens 6-Week Program.
Or join the EmbodyHer Membership for long-term support, coaching, and community.
Because midlife isn’t the end. It’s the invitation to rise.
