6 Menopause Myths That Need to Go (Backed by Science + Real Life)
If there’s one thing that menopause has taught me, it’s that misinformation is everywhere — and it’s loud. From social media influencers to outdated health advice, it’s easy to feel overwhelmed and confused about what’s “normal” or “healthy” when you hit your 40s and beyond. I spend alot of my time reading the latest books - and they’re already contradicting what I learnt on day 1. I know what I’m looking for - to the untrained eye, that’s ALOT of work to filter through.
So today, I’m myth-busting some of the most common (and damaging) beliefs I hear over and over — whether from clients, friends, or the voice in my own head. Let’s trade confusion for clarity, and fear for facts because until you really understand menopause, it’s hard to get a grip on it.
MYTH 1: Perimenopause in your 40s is early.
Truth: It’s not early. It’s textbook normal. In fact, what is early, late, normal in menopause? Is that even a thing? NO!
Most women begin perimenopause (the transitional phase before menopause) in their mid to late 40s, but for some, it starts even earlier. According to the NHS and North American Menopause Society, perimenopause typically begins between age 45 and 55, but 1 in 100 women start before age 40 (known as premature ovarian insufficiency), and about 5% by age 45. There are some women who start even earlier - 1 in 1000 hit it before 30 and 1 in 2000 hit it before 20.
So if your periods are shifting, your moods are unpredictable, or your sleep is suddenly wrecked then no, you're not "too young." You're just not alone. I wish I’d known this earlier; it would’ve saved me years of second-guessing as time after time my gynaecologist told me I was just stressed and to take some homeopathic drops.
MYTH 2: Skinny = Healthy, especially during menopause.
Truth: Weight is not the whole picture especially in midlife (and I don’t believe that skinny is ever healthy to be honest.)
There’s an unhealthy obsession with being thin, but when oestrogen declines, our bodies redistribute fat and we change shape. That’s normal. What’s not helpful is assuming that smaller always equals healthier.
In fact, research shows that muscle mass matters far more than what the scale says. According to a 2020 study in The Journal of Clinical Endocrinology & Metabolism, muscle loss (sarcopenia) increases during and after menopause, putting women at greater risk for metabolic issues, insulin resistance, and osteoporosis — even if they appear lean.
Healthy in menopause means strong, nourished, rested, and resilient — not just “small.” There’s nothing wrong with being slim, just make sure you’re slim and strong.
MYTH 3: Fasting is great for everyone.
Truth: Fasting can backfire for many menopausal women and there is absolutely not a one size fits all for fasting in women. What if you do lots of sport or suffer from low blood pressure or are diabetic?
Intermittent fasting might work well for some people (and I’ve seen it work wonders on some clients) , but in perimenopause, it's a bit more complex. Our bodies are under more hormonal stress as oestrogen and progesterone fluctuate so for some women, adding long fasting windows (especially skipping breakfast) can raise cortisol levels, which negatively impacts blood sugar, sleep, and fat storage.
A 2022 study from the University of Chicago found that women in midlife are more sensitive to metabolic stressors, and prolonged fasting may actually impair insulin sensitivity in some cases.
So while fasting can work, it’s not one-size-fits-all. Many of my clients do better with balanced, consistent meals that support hormone regulation and blood sugar stability.
Eating by the clock can work if done correctly and is appropriate to your body type and to your needs.
MYTH 4: Lifting heavy weights makes women bulky.
Truth: Lifting heavy might be the most powerful thing you can do in menopause but it won’t make you Arnold Schwarzenegger over night!
First, let’s debunk the “bulky” fear: women simply don’t have enough testosterone to gain large muscle mass without extreme effort, specialised nutrition, and genetics on their side. What lifting heavy does is help you build lean muscle, increase bone density, and reduce visceral fat.
According to the Journal of Bone and Mineral Research, women can lose up to 20% of their bone density in the five to seven years after menopause. Resistance training is one of the most evidence-backed tools to fight that decline - we do it to strengthen our bones and muscles, not to bulk.
And no, you don’t need to start throwing barbells around a gym. You can build strength at home with dumbbells, resistance bands, or bodyweight as long as you’re challenging your muscles. I’m a PT, this is definitely my area and I can assure you that you don’t need to worry.
MYTH 5: HIIT fixes everything — and fast.
Truth: High-intensity workouts have benefits, but they’re not magic.
There’s been a HIIT (high-intensity interval training) craze … and for good reason. Short, sharp workouts can improve cardiovascular health, insulin sensitivity, and metabolism. But too much HIIT, especially when you’re already dealing with poor sleep, high stress, or low energy, can raise cortisol and actually make symptoms like anxiety, fatigue, and belly fat worse.
In one study published in Frontiers in Physiology, women over 40 who engaged in moderate resistance training and walking had better hormonal balance and recovery than those doing frequent HIIT. I used to do a lot of HIIT then something inside me switched and I stopped. Listen to your body.
Balance is key. Your nervous system matters just as much as your sweat.
MYTH 6: You can catch up on lost sleep later.
Truth: Lost sleep during menopause isn’t just tiring — it’s inflammatory.
I used to believe I could push through the week on broken sleep and recover with a long Saturday lie-in. But sleep debt doesn't work that way. When you consistently get less than 7 hours of sleep — especially fragmented sleep due to night sweats, anxiety or waking at 3am — your body struggles to repair, and inflammation increases.
A study from UCLA showed that just one night of poor sleep leads to an increase in inflammatory markers. Over time, this impacts brain health, weight gain, and even heart function.
Sleep is not a luxury — it’s a critical part of hormone repair and recovery. If you’re struggling with sleep in menopause, it’s a red flag, not something to brush off. In fact I believe that sleep is the most important thing on your menopause journey and until you master sleep, nothing else will follow.
If you’re sleeping well at night then falling asleep in the day shouldn’t be an issue - sleep catch up isn’t the same as a good night’s sleep
Final Thoughts: You Deserve Better Than Myths
These myths aren’t just annoying — they’re damaging. They leave women feeling broken, confused, or like they’re “doing it wrong.” The truth? You’re not doing anything wrong. You’re just navigating a messy, under-discussed hormonal transition without enough honest, evidence-based guidance.
Menopause is a big shift — and you deserve tools that actually work, rooted in how women’s bodies change during this time. That’s why I do what I do: to replace confusion with clarity, and overwhelm with support.
“ A lie can travel halfway around the world while the truth is still putting on its shoes.”