Menopause Mindset — Why It’s Not About Willpower

If you’re in menopause or peri-menopause, you might be feeling frustrated, exhausted, or stuck. And you might be blaming yourself for not having the energy or results you used to get.

But here’s the truth — this is not a mindset failure. It’s biology.

As Dr. Stacy Sims points out in her research, menopause is a natural phase where your hormones, especially estrogen and progesterone, decline. This shift changes how your body handles:

• Energy and fatigue

• Mood and motivation

• Muscle recovery and growth

• Stress and sleep quality

What this means in practical terms is that your old habits — the ones that worked for you at 25 or 35 — might not work anymore. For example:

• Eating less to lose weight can backfire by raising cortisol (stress hormone) and slowing metabolism

• Trying to “push through” tiredness can actually increase fatigue and delay recovery

• Training with too much volume or cardio can cause more stress, not less

So what mindset does help?

1. Understand the science behind your symptoms

Knowing it’s your hormones, not a lack of effort, can be a huge relief. This isn’t your fault — it’s a phase with unique needs.

2. Shift from punishment to support

Instead of “I need to push harder,” think “How can I support my body to work better for me?” This means smarter training, better nutrition, and prioritising rest.

3. Embrace self-compassion

Menopause is a tough transition. Being kind to yourself helps reduce stress and keeps you consistent in the long run.

4. Focus on what you can control

You can’t change your hormones, but you can change your behaviours and habits — like lifting heavier weights to maintain muscle, eating enough protein, managing stress, and prioritising sleep.

Changing your mindset is the foundation to feeling strong and confident in menopause — and it’s the first step toward lasting health and vitality.

If you’re ready to learn how to put all this into practice with training and nutrition designed specifically for this stage of life, I’m here for you — whether that’s in person here in Queenstown or online. Reach out anytime.

You’re not alone on this journey.

Ruth