Menopause is a natural stage in every woman’s life, yet it’s often surrounded by confusion, stigma, and misinformation. Whether you’re in your 30s, 40s, or beyond, understanding your body’s hormonal transitions is key to staying healthy!
Adele Johnston, also known as The Menopause Coach, helps women around the world navigate perimenopause and menopause with practical tools for both body and mind. From hormone health to nutrition, lifestyle strategies, and mental well-being, Adele equips women to move through this life phase with confidence.
EPISODE 31 | HOLISTICALLY WELL PODCAST: MENOPAUSE DOESN’T HAVE TO MEAN STRUGGLE: TOOLS TO FEEL STRONG & SUPPORTED WITH ADELE JOHNSTON
Whether you learn best by listening, reading, or watching, there is 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 31
🎙️ Holistically Well Podcast on Spotify | Episode 31
💻 Holistically Well Podcast on YouTube | Episode 31
KEY EPISODE TAKEAWAYS
💪 Resistance training and good nutrition are essential for lasting health.
🌿 Menopause is a natural transition, not a disease.
🧠 Estradiol supports the brain, bones, heart, and skin.
🧘♀️ Stress and mindset matter as much as diet and exercise.
Understanding Perimenopause and Menopause
Perimenopause is the period leading up to menopause when your hormone levels start fluctuating. It can begin in your 30s or 40s and last several years. Common symptoms include:
- Irregular periods
- Hot flashes and night sweats
- Mood swings and irritability
- Fatigue and low energy
- Changes in sleep patterns
Menopause officially begins after 12 months without a menstrual period, and post-menopause brings its own changes — from shifts in bone density to cardiovascular health and cognitive function.
It’s a natural transition, not a limitation. Supporting your body with movement, nourishing foods, stress management, and a positive mindset can help you thrive and be confident at every stage.
Have questions? Let’s have a chat! Schedule a FREE consult with me or my team, and we’ll craft a plan tailored to your body and relief goals. 👇
Lifestyle Recommendations for Menopause
Adele highlights simple, sustainable lifestyle habits:
- Prioritize sleep: Increase your sleep opportunity even if sleep quality varies
- Get moving daily: Resistance training + steps for health (mindful walks outdoors, rain or shine!)
- Nature exposure: Fresh air improves mood, gut health, and provides natural vitamin D
“Even a 10-minute walk in the rain can feel like a full reset—sweaty boobed and energized!” —Adele Johnston
Why Early Menopause Awareness Matters
Even if menopause feels far off, learning about it early has huge benefits. Understanding your hormonal health now allows you to:
🌸 Prevent or reduce severe menopausal symptoms later
🥗 Make informed decisions about nutrition and supplementation
🧠 Support long-term bone, heart, and cognitive health
⚖️ Manage weight and metabolic changes
Practical Strategies for Managing Menopause Symptoms
Adele emphasizes that menopause is not a problem to be solved, but a transition to be supported. Strategies include:
Nutrition for Hormonal Balance
- Focus on whole foods rich in vitamins, minerals, and phytoestrogens
- Maintain stable blood sugar to reduce hot flashes and mood swings
- Prioritize protein to support muscle and bone health
We advocate for a holistic, Mediterranean-inspired diet that focuses on:
- Variety of plant-based foods such as roots, fruits, and vegetables
- Protein to help maintain muscle and support overall cellular health
- Healthy fats making up 30–40% of daily calories, from sources like salmon, olives, and olive oil
I also want to highlight that healthy fats are essential not only for sex hormone balance but also for brain function, neurotransmitter production, and heart health!
Lifestyle Adjustments
- Regular exercise to support metabolism and mood
- Mindfulness practices like meditation or yoga to reduce stress
- Prioritize sleep with consistent routines and sleep-friendly habits
Hormone Support and Medical Guidance
- Discuss perimenopause symptoms with a healthcare provider
- Explore bioidentical hormone therapy if appropriate
- Track symptoms to identify patterns and triggers
Stress significantly impacts menopause symptoms. Women navigating menopause often experience heightened anxiety, self-judgment, and overwhelm. Adele emphasizes mindset coaching and nervous system regulation as pillars of symptom management.
Understanding the polyvagal theory—fight, flight, freeze responses—can help women identify stress triggers and develop resilience.
Menopause and Bone Health: Why Resistance Training Matters
Osteopenia (early bone density loss) and osteoporosis are common concerns during menopause. Adele emphasizes resistance training and weight-bearing exercise as preventive strategies.
“If I hadn’t been a bodybuilder before menopause, I would have likely developed osteoporosis in my 30s.” —Adele Johnston
Strength training isn’t just about aesthetics—it’s protective for long-term mobility and bone integrity, ensuring women maintain independence and quality of life as they age.
Perimenopause Emotional and Mental Well-Being
Menopause affects more than your body—it impacts your mental and emotional health. Adele encourages women to:
- Acknowledge and validate feelings around this life stage
- Seek community or coaching support
- Celebrate the freedom and self-awareness that can come with this transition
Ready to take control of your menopause journey?
Explore Adele Johnston’s coaching programs and Holistic Resources from Dr. Kayla to learn practical strategies for managing symptoms and embracing this new season of life.
