Hot flushes. Mood swings. Poor sleep. Sluggish metabolism. Whether you're in perimenopause or menopause, one thing’s for sure: it can feel like your body is changing without your permission. But here’s the empowering truth: 

You’re not stuck. You can’t control your hormones completely but you can absolutely influence how you feel through the choices you make daily. And it’s not about relying on just one thing. 

The real secret? Movement + Nutrition + Supplementation = Long-Term Relief and Energy. 

Let’s break it down.

1. Movement: Low Impact, Strength-Focused, and Consistent

You don’t need to smash yourself with intense cardio every day. In fact, too much high-intensity training can spike cortisol (your stress hormone), which can make hormonal symptoms worse. 

Instead, focus on:

✓ Strength-based training 3–4 times a week (bodyweight, bands, or weights) 

✓ Low-impact cardio (like walking or Pilates) to support metabolism and joint health 

✓ Mobility and recovery to reduce stiffness and improve circulation 

Why it works:

Muscle mass naturally declines with age, especially during menopause. But strength training helps protect your bones, reduce joint pain, improve sleep, and regulate blood sugar, which all contribute to fewer symptoms and better mood. 

At Transform, we’ve structured every level of our program to support exactly this: consistent, progressive, low-stress workouts that actually work with your hormones.

2. Nutrition: Balance Your Blood Sugar, Balance Your Mood

Forget restrictions or cutting out food groups. Menopause is a time to support your body, not deprive it. 

Here’s what works best:

✓ Prioritise protein with every meal (helps preserve lean muscle and stabilise blood sugar) 

✓ Focus on low-GI carbohydrates (sweet potato, quinoa, oats) to avoid energy crashes 

✓ Incorporate healthy fats (avocados, olive oil, seeds) for hormone production 

✓ Minimise alcohol and processed sugar. They can worsen hot flushes and impact sleep 

✓ Hydrate consistently. Hormonal changes can lead to dryness and fluid imbalance 

Think Mediterranean-style eating: colourful, nutrient-rich, and balanced.

3. Supplementation: Support Your System From the Inside Out

While food and movement are foundational, sometimes your body needs a little extra support, especially when hormones are fluctuating. Here are a few supplements commonly recommended to reduce perimenopause/menopause symptoms (always consult your GP or naturopath before starting): 

✓ Magnesium: For sleep, stress, muscle cramps, and mood 

✓ Omega-3s (Fish Oil): For brain clarity, inflammation, and heart health 

✓ Vitamin D + Calcium: To support bone density and immune health 

✓ Ashwagandha or Rhodiola: Adaptogenic herbs that may reduce hot flushes and anxiety 

✓ B Vitamins: For energy, metabolism, and hormone production 

✓ Probiotics: To support gut health, which plays a role in hormone regulation 

Seeing a naturopath or integrative practitioner can help personalise this plan to your body’s unique needs.

Why the Combination Matters

Most women are told to “just wait it out” or throw supplements at symptoms. But the truth is: no one fix works in isolation. 

✓ Movement regulates stress and builds physical resilience. 

✓ Nutrition balances energy and supports hormone production. 

✓ Supplements fill in the gaps when your body needs extra support. 

Together, they create the foundation for lasting energy, clarity, and symptom relief. And most importantly, they help you feel like yourself again.

This Isn’t the End. It’s a New Beginning.

Menopause doesn’t mean your vitality is behind you. It means your body is asking for a new kind of support - a smarter, more intentional approach. When you combine movement, nutrition, and targeted supplementation, you’re not just reducing symptoms. You’re reclaiming your energy, strength, and confidence. And that’s something your family, and your future self, will thank you for.