The Menopause Reset

Is menopause dragging you down with symptoms that make you feel off balance? It's time to decode your body's signals and take back control.

1. Menopause is a Personal and Shared Journey

Menopause marks a major transition in life that many women silently face, but it shouldn't be a taboo topic. Mindy Pelz describes menopause as a transformative decade where hormonal changes shake up both physical and emotional well-being. These changes are not fleeting ailments but signals from your body asking for attention and lifestyle shifts.

Throughout the book, Pelz shares her own journey. At the age of 43, despite having a seemingly perfect life, Pelz experienced abrupt mood changes, depression, and hot flashes. This confusing period led her to uncover the influence of modern lifestyles and toxins, catalyzing her exploration into solutions for managing menopause naturally.

Pelz emphasizes the universality of menopausal symptoms. Hot flashes, mood swings, weight gain, and insomnia are not uncommon, but women often navigate them in isolation. She urges society to break the silence and view menopause as a natural signal to reassess health, inviting people of all genders to support this conversation.

Examples

• Pelz's own experience of unexplained symptoms at 43.
• The collective silence about menopause, leaving women overwhelmed.
• The emphasis on seeing menopause as a body’s way of signaling adjustments.

2. Hormonal Imbalance Can Disrupt Daily Life

As hormonal orchestration declines during menopause, the effects ripple across the mind and body. These imbalances can manifest suddenly, disrupting a person's sense of self. Pelz likens it to losing “your hormonal pals,” leaving many to feel like strangers in their own bodies.

Hormonal fluctuation affects mood, metabolism, and even long-term risks for health issues like cardiovascular disease. Without alignment, the human body not only struggles through immediate discomfort but may also set the stage for larger problems down the line.

Pelz introduces the concept of listening to your body. Symptoms such as hot flashes or anxiety are not arbitrary—they’re rooted in changes begging for acknowledgment. She proposes tuning into these signals and making lifestyle adjustments to rebalance hormones.

Examples

• Symptoms like anxiety or disrupted sleep as warning signs of imbalance.
• The long-term health risks, like cardiovascular disease, tied to unchecked hormonal disturbance.
• The analogy of the body's "hormonal symphony" falling out of sync.

3. Food as Medicine: The Power of a Ketogenic Diet

To manage menopause, Pelz advocates for a ketogenic diet rich in healthy fats and low in high-glycemic foods. This diet stabilizes blood sugar, thus balancing hormones such as insulin and cortisol. It's not just about managing symptoms; it's about enabling overall well-being.

By focusing on whole foods—like avocados, leafy greens, and moderate proteins—Pelz explains that women can maintain a steady energy level, shed excess weight, and even reduce brain fog. Dietary adjustments are not just reactions to symptoms but proactive steps toward enduring vitality.

The ketogenic approach doesn’t require extreme measures. Pelz notes that even gradual changes to focus on low-glycemic foods can make a powerful difference in hormone levels, improving both mood and physical health for women undergoing menopausal changes.

Examples

• Using a ketogenic diet to stabilize blood sugar imbalances.
• Women achieving weight loss and mental clarity by removing refined carbs.
• The focus on moderate protein, healthy fats, and vegetables for balanced energy.

4. Strength Training is Key to Physical Resilience

Pelz highlights the importance of strength training during menopause, emphasizing that it strengthens not just muscles but also bones. The body experiences bone density loss as estrogen declines, but resistance exercises like squats, planks, and lifting weights can combat this.

Weight training doesn't require complex equipment or a gym membership. Simple, consistent bodyweight exercises can yield incredible results, particularly when integrated two to three times a week. This builds not just physical strength but also helps manage weight and improve overall vitality.

The message? Don’t underestimate simple, targeted exercises. They don’t just combat the physical challenges of menopause—they cultivate mental resilience and confidence.

Examples

• Squats and planks helping reduce menopausal weight gain.
• Increased bone density from resistance exercises.
• Women regaining their physical footing through strength training routines.

5. Sleep Quality Impacts Hormonal Health

Sleep disruptions are one of menopause's most exasperating side effects. Pelz explains how poor sleep cycles exacerbate fatigue and stress, creating a snowball effect on both mental and physical health.

She recommends consistent bedtime routines, like dimming lights, reducing screen time, and sipping calming teas. Environmental factors, such as blackout curtains or white noise machines, can also transform restless nights into restorative sleep.

For chronic issues, Pelz suggests exploring professional solutions, from addressing potential sleep apnea to incorporating melatonin supplements. Proper rest allows for better hormonal balance and provides the energy necessary for tackling the day.

Examples

• A regular nighttime routine improving hormonal rhythms.
• One woman's success with blackout curtains and warm baths before bed.
• Addressing sleep apnea to restore restful sleep.

6. Stress Management is Non-Negotiable

Stress can wreak havoc on the menopausal body, increasing cortisol and amplifying symptoms like hot flashes or fatigue. Pelz calls stress relief an essential lifestyle change during menopause.

She encourages engaging in calming activities such as yoga, journaling, or walking in nature. These forms of relaxation are not just temporary escapes—they reduce cortisol and provide long-term hormonal stability.

Community connection also matters. Joining supportive groups or accessing counseling can create emotional relief, reminding women that menopause is a shared experience, not a solitary struggle.

Examples

• Hiking as a stress management tool diminishing hot flashes.
• Women feeling physically better after joining menopause support groups.
• Reduced cortisol levels in those who journaled daily practices of gratitude.

7. Unleashing Gut Health for Overall Harmony

Pelz underscores the link between gut health and hormonal stability during menopause. A balanced gut reduces inflammation and prevents estrogen deactivation caused by unhealthy bacteria.

She recommends incorporating gut-friendly foods like fermented sauerkraut or kefir, which introduce probiotics to maintain good bacteria levels. Collagen-rich bone broth can repair intestinal lining damage while supporting overall digestive health.

Avoidance of inflammatory foods, such as processed sugars or gluten, further supports a balanced gut. Pelz argues that this dietary shift not only restores digestive health but also alleviates broader menopause symptoms.

Examples

• Probiotics reducing symptoms like bloating for menopausal women.
• Bone broth healing "leaky gut" and improving digestion.
• Avoiding sugar to prevent estrogen imbalance.

8. Intermittent Fasting Brings Balance

Intermittent fasting offers not only metabolic benefits but also stabilizes key hormones linked to menopause. Fasting periods allow insulin levels to drop and reset, enabling the body to burn fat and enter ketosis.

Pelz suggests starting with moderate fasting windows—like 12 hours overnight—and gradually extending. The discipline of fasting can improve digestion, energy, and clarity, aiding women in navigating this transitional phase with renewed vitality.

While not suitable for everyone, fasting has shown evidence of boosting human growth hormone levels, which otherwise decline during menopause. This contributes to better physical energy and recovery.

Examples

• 16-hour fasts improving cognitive clarity for some women.
• Increased energy levels due to human growth hormone activation during fasting.
• Reduced insulin spikes helping hormonal stability.

9. Medical Support Creates Tailored Solutions

Pelz stresses the importance of consulting medical professionals to personalize menopause management. Regular blood tests can track hormone shifts such as progesterone and estrogen and guide appropriate interventions.

She recommends staying current with screenings like eye exams and mammograms, as menopause can increase risks for certain age-related conditions. Additionally, working with dietitians or therapists can provide packaged solutions, addressing both physical and emotional aspects of menopause.

The takeaway is clear: menopause is a whole-body experience requiring collaborative medical care. Don’t hesitate to seek professional advice to navigate it with confidence and ease.

Examples

• Blood tests revealing hormone deficiencies needing supplements.
• Localized estrogen creams relieving symptoms like dryness.
• A dietitian's tailored meal plan helping with persistent weight gain.

Takeaways

1. Implement a ketogenic diet enriched with healthy fats and track its impact on your energy and mood.
2. Create a consistent sleep ritual, reducing screen time and addressing medical concerns like sleep apnea if necessary.
3. Book annual hormonal check-ups to identify changes early and discuss tailored treatments with your doctor.