Purely Menopause Blog

This post started with a patient question. She wanted help sorting through protein powder options during menopause, specifically whether whey or casein made more sense for her goals. Like many women in midlife, she had noticed changes even though her routines had not shifted. Strength felt harder to maintain. Recovery took longer. Body composition seemed to change without explanation. Her question was practical and familiar, not about chasing trends, but about understanding h

When women hit menopause, it’s common to notice things like brain fog, slower recall, or difficulty multitasking. Social media loves dramatic headlines — “your brain is eating itself!” — but the truth is far less scary, and far more fascinating. Menopause is a natural neuroendocrine transition, not a pathology. How Menopause Affects the Brain: A Neuroendocrine Transition Think of menopause like puberty, pregnancy, or postpartum: your brain adapts to a new hormonal environment

For many people, menopause is when sleep quietly falls apart. What once felt automatic becomes harder. Falling asleep takes longer, sleep becomes more fragmented, or the night ends earlier than expected. Because this experience is so common, it is often brushed aside, yet sleep disruption during menopause deserves attention, not only for comfort, but for long-term health. Sleep problems during menopause are common and are most often driven by hormonal changes, hot flashes, mo

Menopause brings changes such decreased muscle strength, bone loss, and occasional brain fog. These shifts can affect energy, daily function, and confidence. Creatine, a well-researched supplement, may help—but only when paired with the right exercise and a healthy lifestyle. Role of Creatine for Menopause Muscle Strength and Physical Function

A Long History of Misunderstanding & Neglect For centuries, the clitoris was misunderstood, minimized, or even dismissed. Early anatomists often described it as small or insignificant, and some believed it served no real purpose. In 1559, Italian anatomist Realdo Colombo formally identified the clitoris, naming it from the Greek kleitoris , meaning “little hill,” and accurately describing it as a “nervous body” and the seat of pleasure. Despite this, Colombo’s work was largel

The holidays are a time for family, fun, and food. But that doesn’t mean your fitness has to take a back seat. In fact, starting the year feeling strong, energized, and confident can set the tone for the months ahead. That’s why we created a 30-day, holiday-friendly menopause workout , designed to balance strength, endurance, cardio, and mobility , while still being realistic for busy schedules. The best part? Except for the longer cardio day, each workout is only 30–40 minut

Menopause is a universal biological process, but for each woman, menopause feels different. These variations are real and meaningful and are not a reflection of strength or lifestyle. They arise from a complex mix of genetics, stress, environment, cultural expectations, and access to support. Recognizing these factors can help you understand your symptoms, feel validated in your experience, and advocate for care that considers your specific needs. Subscribe for free to read t

Many women notice that the frequency and/or intensity of headaches and migraines shift during midlife, especially during menopause. Hormonal swings, blood pressure changes, and sleep disruption can all contribute. Understanding these midlife changes helps you take control and find effective relief. How Hormonal Fluctuations Trigger Headaches in Midlife/Menopause Estrogen helps regulate blood vessel responses, and when levels swing unpredictably, headaches and migraines can fl

I’m hearing from more and more women in their 30s and early 40s who, after reading about menopause on social media or hearing about it from their friends, wonder if their symptoms, like mood swings, irregular periods, sleep problems, or emotional ups and downs, mean they’re in perimenopause. Many also ask whether they should start menopause hormone therapy (MHT) to treat their symptoms or prevent long-term issues like diabetes, heart disease, or osteoporosis. While these horm

Many women in midlife notice shifts in their energy, weight, or mood, but may not realize these changes often relate to menopause insulin blood sugar interactions. Declining estrogen affects how the body processes glucose, how much muscle we maintain, and where fat is stored, all influencing blood sugar and insulin sensitivity. Understanding these changes early can help you take steps to protect long-term health. How Menopause Impacts Insulin and Blood Sugar

The holidays bring more than festive lights; they can also increase stress eating, especially for women in midlife. Menopause stress eating happens because hormonal shifts make it harder to regulate cortisol and cravings. You might notice it in familiar ways: you’re exhausted, your patience is thin, your to-do list is growing longer, and suddenly you’re reaching for a snack—not because you’re truly hungry, but because you need a quick break. Maybe it’s a forkful of pumpkin pi

The 2025 Annual Meeting of The Menopause Society, held October 21–25 in Orlando, covered the latest research updates on perimenopause symptoms, menopause treatments, sexual health, brain function, bone health, and sleep. This patient-focused recaps the key highlights and what they could mean for your health. 1. Updates on Non-Hormonal Menopause Treatment: Lynkuet (Elinzanetant) for Hot Flashes Hot flashes and night sweats are among the most common and disruptive menopause sym

One of the most overlooked shifts during the menopause transition is nutrition. The same foods and habits that fueled you through your 30s may not serve you as well now. This is especially true if you’re active and want to maintain your energy, strength, and endurance. Whether you’re running, lifting, hiking, skiing, or just keeping up with a busy life, the way your body uses and needs energy changes with age and fluctuating hormones. Why Nutrition Matters for Women during Me

In this Q&A, we’ll explore how menopause can affect sexual health, including how it impacts desire and arousal, why orgasms may feel different. We also provide practical, evidence-based strategies to help you maintain satisfying sexual experiences. Whether you’re curious about therapy, lifestyle approaches, or medical options, these answers are designed to help you understand your sexual health and reclaim pleasure. Q: I used to have a healthy sex drive, but lately, I just do

Cardiovascular disease (CVD) is the leading cause of death in women, and the risk rises sharply during and after menopause. Within about 10 years of menopause, a woman’s risk approaches that of men, making heart health a major concern. Menopause hormone therapy (MHT) has been proposed as protective. But, does it really work? Can Menopause Hormone Therapy (MHT) Prevent Heart Disease?

Perimenopause—the years leading up to menopause—is often called a “transition,” but for many women, it feels more like a roller coaster of unpredictable symptoms due to hormone levels rise and fall unevenly. It affects not just periods but the brain, blood vessels, bones, mood, and more. On average, perimenopause begins in a woman’s 40s and lasts 4 to 8 years, though for some women it may be shorter or extend up to 10 years. It ends when a woman has gone 12 consecutive months

Understanding the different types of estrogen is key to managing menopause  and making informed decisions . Many people think of estrogen as a single hormone, but the body actually produces several types, each with its own role and potency. During reproductive years, the main form is estradiol (E2) . This is the strongest and most biologically active estrogen. It drives reproductive health, maintains muscle and bone, regulates metabolism, and supports brain and cardiovascular

Intermittent fasting (IF) has taken the health world by storm. Everywhere you look, someone claims that skipping breakfast, compressing your eating window, or pushing dinner later will “boost metabolism,” “clean your cells,” or “reverse aging.” If you’re a woman going through menopause, it’s natural to wonder: does IF really work, and is it safe for me?

It’s 7 a.m., and the coffee is brewing. Already, you feel tense: the kids are arguing over who's turn it is to take the recycling, the dog is barking at his mortal enemy—the same squirrel he’s been chasing all summer—and your never-ending to-do list is swirling in your mind. Normally, mornings didn’t feel this stressful, but lately, even mundane tasks seem overwhelming. You’ve always handled stress reasonably well, yet now it feels like every little thing sets you off. What’s

Many menopausal women experience vasomotor symptoms (VMS) —hot flashes and night sweats—that can disrupt sleep, mood, and daily life. For decades, menopausal hormone therapy (MHT)  has been the gold standard, offering the most effective relief. But not every woman can or wants to take hormones. Recent years have brought new non-hormonal options  that expand choices for symptom management. The Gold Standard: Menopausal Hormone Therapy MHT remains the most effective treatment f