The Energy Equation: How to Feel Vital Again
Menopause isn’t a signal to slow down—it’s an invitation to recalibrate, realign, and reclaim your energy. If you’ve been feeling drained, exhausted, or just not yourself, you’re not alone. The good news? You have the power to restore your vitality with the right mix of movement, mindfulness, and boundaries. Science backs this up, and many incredible women are leading the way in showing us how to thrive. Let’s dive in.
The science of energy & Menopause
As estrogen and progesterone fluctuate, our metabolism shifts, sleep patterns change, and stress hormones like cortisol can skyrocket. A study published in The Journal of Mid-Life Health found that women in menopause often experience a 30% reduction in energy levels due to hormonal changes. But here’s the thing—energy isn’t just about hormones; it’s about how we nurture our bodies and minds.
Move to energise, not to exhaust
Movement isn’t just about weight loss—it’s a key factor in energy production. Regular physical activity boosts mitochondrial function (the powerhouse of our cells) and releases endorphins, which naturally increase energy and mood.
Strength Training – Helps build muscle mass, revs up metabolism, and keeps bones strong.
Walking & Hiking – Gentle, steady-state exercise that supports cardiovascular health without burnout.
Yoga & Stretching – Reduces stress hormones and improves circulation, keeping you limber and energized.
Case Study: Joan MacDonald (@trainwithjoan) transformed her health in her 70’s with strength training and mindful movement. She proves that it’s never too late to boost energy and feel incredible!
The power of mindfulness & restorative practices
We often think we need more doing to increase energy, but sometimes, the answer is being. Mindfulness, meditation, and breathwork can shift your nervous system from fight-or-flight to rest-and-restore, helping regulate energy levels.
Deep Breathing Exercises – Just 5 minutes of deep breathing lowers cortisol and increases oxygen to the brain.
Guided Meditation or Yoga Nidra – Scientific studies show these practices improve sleep and reduce fatigue.
Gratitude Journaling – Keeping a journal rewires the brain to focus on positivity, reducing stress-related energy drains.
Inspiration: Oprah Winfrey swears by meditation, saying, "It gives me an energy boost that caffeine never could."
Setting boundaries: The secret to energy preservation
Energy leaks happen when we say yes to things we don’t want to do or overextend ourselves. Setting boundaries protects your time and energy so you can focus on what truly matters.
Learn to Say No – Protect your schedule and prioritize yourself.
Limit Toxic Relationships – Surround yourself with people who uplift you.
Create Tech-Free Time – Reduce screen time, especially before bed, to improve sleep and energy.
Quote to Remember: Brené Brown says,
"Daring to set boundaries is about having the courage to love ourselves, even when we risk
disappointing others."
Fueling your body for lasting energy
What you eat has a direct impact on your energy levels.
Protein & Healthy Fats – Support stable blood sugar and sustained energy.
Hydration – Dehydration leads to fatigue; aim for 8+ glasses a day.
Limit Sugar & Processed Foods – Reduces energy crashes and inflammation.
Case Study: Nutritionist and author Dr. Sara Gottfried emphasizes the role of balanced blood sugar in energy levels, noting that "stable insulin levels lead to stable energy levels."
Final thoughts: It’s time to thrive
Energy isn’t just about physical health—it’s about how we choose to live each day. Through movement, mindfulness, boundaries, and proper nutrition, you can reclaim your energy and vitality.
Menopause is not a time of depletion. It’s a time of transformation. It’s about stepping into your power, rewriting your narrative, and showing up for yourself in ways you never have before.
So, are you ready to feel alive again?