Menopause is one of the most significant transitions a woman’s body experiences—and yet, most of us arrive at it feeling underprepared and overwhelmed. Whether you’re in your 30s and starting to notice small shifts, or fully navigating perimenopause or postmenopause, this is a season that deserves more support and honest conversation.
As a doctor of physical therapy and a mom of three (with baby #4 on the way), I’ve walked with hundreds of women through this life stage—many of whom were struggling in silence. On Episode 18 of the Holistically Well Podcast, I break down what’s actually happening during menopause and how you can support your body naturally, from the inside out.
EPISODE 18 | HOLISTICALLY WELL PODCAST: MENOPAUSE WELLNESS SHIFTS: HOW TO SUPPORT YOUR HORMONES, MUSCLES & METABOLISM AS YOU AGE
Whether you learn best by listening or watching, we’ve got something for you! You can catch the full conversation on the Holistically Well Podcast—available on all your favorite platforms!
🎧 Holistically Well Podcast on Apple | Episode 18
🎙️ Holistically Well Podcast on Spotify | Episode 18
💻 Holistically Well Podcast on YouTube | Episode 18
What Menopause Really Is (And How You Know It’s Coming)
Menopause isn’t a single moment. It’s a process.
It officially begins after you’ve gone 12 months without a period. But before that, there’s perimenopause—the years leading up to menopause that can begin as early as your mid-30s. After that 12-month mark, you’ve officially entered postmenopause.
Most women notice early changes like disrupted sleep, mood swings, hot flashes, vaginal dryness, and joint discomfort. These are more than just surface symptoms—they’re signs of hormonal shifts happening throughout your body.
It’s not just estrogen that changes. Progesterone and testosterone levels also decline, impacting everything from energy to metabolism, to how your joints feel when you get out of bed.
“I’ve had patients come to me with joint pain or fatigue they thought was unrelated—until we connected the dots to perimenopause. Your body is wise. These whispers are often asking for deeper support.”
Why Your Body Needs a New Strategy in Midlife
Midlife is not a breakdown—it’s a recalibration. But recalibration needs attention.
As hormones shift, muscle mass tends to decline. That means your metabolism slows, making it harder to maintain strength and manage weight with the same habits that worked in your 20s or 30s. Sleep can become fragmented, which increases cortisol levels and impacts recovery. And with less estrogen circulating, your skin, joints, mood, and gut often feel the effects.
Pelvic health also becomes more important than ever. I see more women in their 40s to 60s than ever before seeking pelvic floor physical therapy—because issues like prolapse, urgency, and dryness become harder to ignore.
“This isn’t your body failing—it’s your body evolving. But evolution needs support.”
Natural Ways to Support Your Body Through Menopause
When we approach menopause holistically, we look at the whole system: movement, nutrition, nervous system health, and toxin load.
Let’s start with movement. Strength training becomes essential—not optional. I recommend lifting weights 2–3 times per week to help maintain muscle, protect your bones, and regulate blood sugar. Pair that with gentle walking and mobility work, and you’ll notice not only better physical energy but also improved mental clarity.
On the nutrition side, this is the time to emphasize whole foods, more protein, and fewer processed carbs. Hydration, gut health, and nutrient support—like magnesium, omega-3s, B vitamins, and vitamin D—go a long way in helping your body process shifting hormones with ease.
But we can’t forget your nervous system. Menopause often comes with emotional shifts. Sleep can feel harder to come by. This is the time to prioritize wind-down routines, reduce blue light, and support parasympathetic activation through breathwork, prayer, and meaningful connection.
Detox matters, too! Your liver is working overtime to process hormonal changes. Reducing your exposure to toxins in personal care and cleaning products helps lighten the load and creates space for your body to function more efficiently.
What’s Normal… and What Deserves More Support in Menopause
Mild sleep disruptions, some mood variability, and a gradual change in metabolism are all part of the natural menopausal process. But there are also red flags worth addressing.
If you’re experiencing any of the following, it’s time to reach out for support:
- Pain with intercourse
- Urinary incontinence or prolapse
- Severe hot flashes
- Debilitating fatigue, anxiety, or hair loss
- Weight gain that doesn’t respond to lifestyle shifts
These symptoms are not something you have to “just live with.” Whether through pelvic floor PT, functional medicine labs, or thoughtful hormone testing, there are options available to guide your body back into balance.
“You don’t have to suffer in silence. This is a new chapter—not a life sentence.”
Holistic Tools I Recommend (And Use With My Own Patients)
At Holistically Well, our team blends medical insight with holistic strategies tailored to each woman’s phase of life. Whether you’re just starting to notice changes or have been navigating symptoms for years, here are a few of the tools I use regularly with patients:
- Virtual or in-person pelvic floor therapy
- Hormone lab testing to get a clear picture of what your body needs
- Personalized strength training programs
- Lifestyle coaching to reduce toxin exposure gradually
- Supportive resources inside our Holistically Well Toolbox
You Deserve to Feel Good in This Chapter
Menopause doesn’t have to be something we dread. It can be a season of deep reconnection, strength, and clarity—when you know how to support your body.
If you’re ready to take a proactive, whole-body approach to this transition, I invite you to explore the support available at drkaylaborchers.com. My team and I would love to guide you—whether that’s through pelvic floor therapy, preconception care, or hormone support for every age and stage.
🎧 And don’t forget to tune into Episode 18 of the Holistically Well Podcast to dive deeper into the hidden truths and empowering tools for menopause.
Because your body is always worth supporting.
