Menopause Doesn’t Have To Suck: How To Change It All In 21 Days

Menopause doesn’t have to suck.

While this phase of life comes with its challenges—like weight gain, energy dips, and changes in metabolism—it’s also an opportunity to redefine your health and build resilience. With the right strategies, you can take control, feel strong, and embrace this stage with confidence.

In this article, you will learn:

• Why strength training is a menopause game-changer.
• How diet and targeted therapies can revitalize your metabolism.
• Lifestyle hacks (like sauna use and red light therapy) to boost resilience.

Ready to turn things around? Let’s dive in and explore how you can make menopause work for you.

Get on the waitlist for my FREE 21-day Strength and Resilience Challenge! We’re going to make the most out of menopause, together!

Menopause and Metabolism: Why It Feels Like an Uphill Battle

Menopause brings significant hormonal changes that can feel like a roadblock to maintaining your health and energy. The drop in estrogen, a hormone crucial for regulating body fat distribution and metabolic rate, can lead to slower metabolism and increased fat storage, particularly around the midsection. Pair this with muscle loss (which naturally accelerates with age), and it’s no wonder you feel like your body is working against you.

On top of the physical changes, menopause often brings new challenges like disrupted sleep, mood swings, and increased stress—all of which can compound the difficulty of maintaining a healthy metabolism. It’s easy to feel frustrated and powerless when old habits no longer deliver the same results.

But here’s the truth: these changes don’t have to define your health. By addressing the root causes of metabolic slowdown with targeted strategies, you can regain control, boost your energy, and set the stage for long-term wellness.

Let’s start by exploring the powerful role of strength training in turning the tide.

The Role of Strength Training in Building Resilience

If there’s one game-changer for women navigating menopause, it’s strength training. As estrogen levels decline, muscle mass and bone density naturally decrease, which can slow your metabolism and increase the risk of osteoporosis. Strength training directly combats these issues by building lean muscle, boosting metabolism, and improving overall resilience. Plus, muscle is the single biggest tool you’ve got in the fight against insulin resistance — the imbalance at the root of so many of your hormonal woes. 

Beyond physical benefits, strength training enhances mental well-being by releasing endorphins and reducing stress. It’s also a confidence-builder: feeling strong and capable in your body can be transformative during a time when many women feel disconnected from themselves.

The best part? You don’t need to spend hours in the gym to see results. A well-rounded strength-training routine just two to three times a week can make a significant difference. Start with basic moves like squats, deadlifts, and push-ups, using body weight at first, and moving onto dumbbells. As you gain strength, gradually increase weights to continue challenging your muscles.

Strength training isn’t just about looking fit—it’s about building the physical and emotional resilience to thrive through menopause and beyond.

Next, we’ll explore how to complement your workouts with a nourishing, metabolism-friendly diet.

Nourish, Don’t Punish: Diet Tips for a Thriving Metabolism

When it comes to supporting your body during menopause, your diet plays a pivotal role. It’s not about restriction or deprivation — it’s about giving your body the fuel it needs to thrive. As metabolism naturally slows, focusing on nutrient-dense, whole foods can help stabilize energy levels, curb cravings, and support hormonal balance.

Protein should take center stage on your plate. It’s essential for building and maintaining muscle mass, which is critical for a healthy metabolism. Aim for getting in those high-quality, free-range, grass-fed proteins including beef, chicken, fish, dairy, and eggs at every meal. Healthy fats, like those from avocados, nuts, butter, and olive oil, are equally important—they not only keep you full but also support brain health and hormone production.

Don’t underestimate the power of fiber. Fruits and vegetables not only aid digestion, but also help regulate blood sugar levels, and help your body eliminate excess estrogen. This can reduce energy crashes, cravings, and menopause symptoms like hot flashes and mood swings.

Hydration is another unsung hero during menopause: drinking plenty of water improves digestion and energy levels while helping your body function at its best. For an extra boost, try adding in some electrolytes while you’re at it. 

Finally, give yourself grace. Cravings and emotional eating can happen during menopause. Instead of battling against yourself, focus on adding more nourishing options and enjoying indulgences in moderation. A sustainable, balanced diet is the key to long-term success.

Next, we’ll dive into lifestyle hacks like sauna use, red light therapy, and more to amplify your results.

Lifestyle Hacks to Maximize Results

Lifestyle upgrades can significantly enhance your menopause journey, helping you feel stronger, more energized, and balanced. These simple yet powerful tools can multiply your exercise and diet efforts.

1. Sauna Use: Regular sauna sessions support detoxification, reduce stress, and could improve circulation. The heat also supports the release of growth hormones, which in turn supports muscle recovery and metabolic health. For optimal results, aim for 2–4 sessions per week, gradually increasing your time as your body adjusts.
2. Red Light Therapy: This cutting-edge technique uses low-level red light to penetrate the skin and support cellular energy. Benefits could include improved muscle recovery, healthier levels of inflammation, and even better skin elasticity. Many women find it a helpful tool for combating fatigue and enhancing overall vitality.
3. Hormone Replacement Therapy (HRT): For those experiencing severe symptoms, HRT can be a game-changer. By supplementing declining hormones, you could alleviate hot flashes, mood swings, and even protect bone health. If you're curious, speak with a trusted healthcare provider to explore whether it's right for you.
4. GLP-1s: These medications, known for regulating blood sugar and appetite, have gained attention for their potential role in supporting weight management (and so much more!) during menopause. While not for everyone, GLP-1s can offer additional metabolic support for those struggling to maintain a healthy weight. I prefer a more personalized dosing strategy that I introduce here.

Together, these lifestyle tools work in harmony with strength training and nutrition to help you feel your absolute best.

Join My FREE 21-day Strength + Resilience Challenge!

Transforming your health during menopause doesn’t have to be overwhelming — it just takes the right plan. That’s exactly what the free 21-day challenge is designed to provide: a simple, actionable roadmap to jumpstart your metabolism, build strength, and feel empowered in your body.

We kick off next month, and here’s what you can expect:

• Help setting the *right* health goals (for all of us who grew up thinking we needed to look like Kate Moss)
• Guidance on which exercises to add to your routine for maximum effect
• Ways to squeeze in a workout without leaving your kitchen
• Tons of tips, tricks, and ways to make getting stronger and more resilient FUN! Because if it’s not fun, why do it?

This isn’t about quick fixes or impossible standards. It’s about small, impactful changes that add up to big results. Whether you want to feel stronger, shed extra weight, or simply reconnect with yourself, this challenge is your chance to take the first step.

Are you ready to make menopause work for you? Sign up for the waitlist today and we’ll start your transformation next month! 

Your strongest, most resilient self is waiting!

Disclaimer:
The information provided in this blog/podcast is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While Dr. Tyna Moore is a licensed doctor, she is not the reader’s or listener’s personal doctor. Individuals should always consult a qualified healthcare provider before making decisions about treatments, supplements, sauna use, or significant changes to their exercise routine. The benefits of strength training and other exercise interventions can vary among individuals, so personalized advice is essential to avoid potential injury. Professional medical advice should not be disregarded or delayed because of something read or heard in this content.

This blog/podcast may contain affiliate links, meaning Dr. Moore may earn a small commission if purchases are made through these links, at no additional cost to the consumer. Links to Dr. Moore’s courses and supplements are provided for informational purposes only and are not a substitute for personalized medical advice. Statements about supplements and products have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent disease. Individual results may vary.

Use of this content does not establish a doctor-patient relationship with Dr. Tyna Moore. Readers and listeners are advised to consult a licensed healthcare professional for personalized medical guidance.