This is such a common experience. As oestrogen declines, body composition changes — we naturally lose muscle and gain fat, even if diet and activity stay the same. Cutting carbs too much can backfire, leaving you tired and slowing your metabolism. Focus on protein at every meal, plenty of colourful veg, whole grains, and healthy fats. Strength training is key too — muscle is your metabolic ally in midlife.

For more information on nutrition through Peri-menopause and beyond check out these blogs:

• Nourish your body
• Nourish not punish

Brain fog is real and often hormonal — it’s not in your head. Start by supporting your brain with sleep, resistance training, and nourishing your body with wholefoods — those simple things make a huge difference. Write things down, use reminders, and take short breaks; they’re not signs of weakness, they’re smart strategies.

And remember — you might actually be doing better than you think. Many women in this stage are still performing at a really high level, even if it doesn’t always feel that way. We tend to be our own harshest critics.

If you feel comfortable, open up the conversation with your manager or HR team. Menopause awareness at work is growing.  You could also explore Niki’s menopause workshops, which are helping organisations build understanding and empathy for what women experience.

You’re not imagining it. Hormonal shifts affect how your body uses and stores energy so while you haven't changed how you move and eat, what used to work may not now. Focus less on eating less and more on nourishing smartly — prioritise protein, lift weights, and minimise alcohol and ultra-processed foods. Be kind to yourself; this stage isn’t about punishment, it’s about adaptation and acceptance.

I do not know much about these – but I would say these veer firmly into the hoax category, or at the very least, something for which there is little to no good evidence. On the other hand, there are LOTS of things we KNOW work well to improve sleep – including all the basic sleep hygiene things like establishing a good sleep routine; avoiding alcohol; having a cool dark room; offloading your brain before sleep; getting morning light, etc.

Yes – you can report this to Medsafe and to the manufacturer. Dr Linda Dear has done a useful post on this with all the info - view here.

There are good alternatives. Lifestyle is the foundation, regular exercise including weight (resistance) training, a nutrient-rich diet, stress management, and good sleep. Non-hormonal medications can also help (for example, certain antidepressants for hot flushes). Supplements like magnesium, omega-3s, and collagen may support wellbeing, though evidence varies. The key is a personalised approach and if something isn't working after a few months, ditch it! If it works for you, great!

Tiredness could have many causes — hormone changes, thyroid issues, sleep, or nutrition. There’s no fixed time to stop HRT; it’s about symptom management and quality of life. Some women use it for years safely. Talk to your doctor and reassess regularly. Never stop suddenly — taper under medical supervision.

The first thing is, you don't have to go on to HRT. You don't have to be on it to be health or to age well. if you just have a few symptoms and they aren't bothering you, then I would question 'why be on it'. If you are having hot flushes, sleep and mood issues, they are 3 really key symptoms that might signal HRT could really help. The best time is when symptoms begin to affect your quality of life, not when they’re “bad enough.” It’s about thriving, not just surviving.

You can track your symptoms here and use this to take to your GP or specialist to talk through your options.

Look for patterns — if fatigue comes with brain fog, low mood, or irregular cycles, hormones could be playing a role. But stress, iron deficiency, thyroid changes, and overwork can all contribute. It’s worth checking in with your GP for a blood panel rather than guessing.

It’s worth checking in with your GP for a blood panel rather than guessing. Blood tests for hormones can be hit and miss — they fluctuate daily — but they can be really useful for checking things like iron, B12, vitamin D, and thyroid function, which all impact energy levels.

There is some evidence around creatine being useful (for people of all ages) in helping boost your ability to train harder – e.g. to do more reps/heavier weights and there is some emerging evidence it might be useful for brain health, though we need a bit more on this to say for sure. It’s a well-studied supplement that is cheap, so it can be worth trying. I don’t think it’s a miracle though. 

You will very likely have other symptoms – e.g. flushes, mood stuff etc. As I said, it’s a jigsaw puzzle. If you’ve got to 55 and have had no symptoms, it’s pretty likely you are post menopausal. 

Start here: Men and Menopause And if you can, get them to read the rest of the book as well! Or listen to the audiobook together… or watch one of the documentaries that are out there – e.g. https://youtu.be/kgGcwGjcmiQ

Yes, it might do. When hormones fluctuate, it can impact ADHD symptoms and affect how medication works. Really worth talking to your health professional. 

For most women, the benefits outweigh the risks. Modern HRT is much safer than old formulations. Possible risks include a small increase in breast cancer and blood clots if you have a family history or other risk factors. But for healthy women, these risks are very low. Always discuss your individual profile with your GP.

Some bleeding when you just start HRT is not unexpected, but anything like this should be checked out, definitely. See your doctor. 

Libido is complex – I have whole chapters on this in both of my books, so have a look there – and if EVERYTHING else – e.g. general health, other meno symptoms, relationship, stress etc – is going well, have a look at testosterone therapy. It might be just what does the trick. 

Hair loss is not uncommon in peri-menopause and hair texture can change as well. It can be related to hormonal turbulence.

Prioritise protein, iron, zinc, and biotin, and manage stress. Collagen (like Everee Women #3 or #4) can help support hair growth and strength from within. It can take 3–6 months to notice improvement.

Cancer treatment often brings temporary or early menopause, depending on the type of chemotherapy and radiation. Even if your cancer wasn’t hormone-driven, those treatments can affect ovarian function. Work closely with your specialist and I'd suggest talking to a Menopause specialist — there are safe, non-hormonal ways to support your wellbeing.