The Hard Truth: HRT Alone Is Not the Finish Line in Menopause

My menopause journey began suddenly after surgery, shortly after I turned 40. Yet my initial symptoms were immediately dismissed by medical professionals. I was only 40. How could I be in menopause?!

Of course, I remember the hot flashes—they were the first obvious sign. But I was also dealing with constant, debilitating dizziness and heart palpitations that only intensified my already overwhelming anxiety. I genuinely feared something was terribly wrong.

It wasn't until inflammatory arthritis set in and began visibly affecting my hands that a medical professional finally took my concerns seriously and prescribed HRT (Hormone Replacement Therapy).

While HRT was genuinely life-changing and significantly improved my acute symptoms, it couldn't reverse the damage already done by the arthritis, nor did it fully restore my sense of self. I felt robbed of my energy, my physical confidence, and my sense of self.

This pivotal moment sparked my own deep dive into learning, leading to the birth of Protein Pixie. I want to share the hard-won wisdom from my journey to make your path to thriving easier than mine was.

To truly master you mental & physical health in menopause, you need to adopt and integrated approach.

The Six-Pillar Foundation

This is what I discovered: To truly master your mental and physical health, and work intentionally toward longevity, you must adopt an integrated approach. HRT is a vital tool, but it's not the whole strategy.

I believe these six pillars are absolutely fundamental. I like to think of them as your essential toolkit—a powerful collection of resources available to you. You might focus on some of them, or you might employ them all, but the most crucial insight is this: none of them can stand in isolation. They are designed to support each other for lasting strength and resilience. And the more of them you employ, the better your outcome.

Your Master Plan for Control

Getting deliberate control of these six areas will make a profound impact on your life:

1. Find Your Why

   • Your personal "why" is the engine of change.

   • Identify the compelling purpose—whether it's longevity, a fitness goal, or the ability to play with grandchildren—that will motivate you to adopt new habits and stay committed to your transformation.

2. Nail Down Your Nutrition Strategy

   • Focus on purposeful nutrition: ensuring at least 30g of protein per meal, prioritising anti-inflammatory foods, boosting fibre, and setting a realistic calorie deficit for weight goals. This is about balance, not deprivation.

3. Intentional Movement: Finding Joy in Exercise for Lasting Power

   • Strategic movement acts as medicine. Commit to a progressive strength training program to build muscle and protect bone density, incorporate heart-healthy cardio, and find joy in daily movement to ensure consistency and longevity.

4. Sleep for Restoration: Master Your Nightly Recharge

   • Sleep is your ultimate repair system. Master your sleep hygiene by managing light exposure, creating a cool environment, and timing your meals strategically to ensure deep, restorative rest that minimises symptoms.

5. The Stress Control Pillar

   • Learn to actively manage the stress response, which hormonal shifts can amplify. Build emotional resilience by finding time for hobbies, seeking help when needed, and deploying specific relaxation techniques to fortify your internal calm.

6. Hormone Optimisation: Getting the Help You Deserve

   • Take charge of your physical changes. Hormone support is personalised—whether it’s HRT, supplements, or dietary interventions—the point is to partner with a professional, stand in your power, and secure the targeted help that works for you.

     
     

If you're ready to stop waiting for change and start building your future, download my free guide that breaks down each step:

➡️ Download Protein Pixie's 6-Pillar Blueprint: Your Master Plan for Thriving in Menopause.

I'd love to know: Which of these six pillars resonates most deeply with you right now, and why?  Also let me know in the comments if you think there's a seventh pillar we should all be talking about!