Coached by Fab

World Menopause Day - 18 October

This World Menopause Day, we're talking about pain.

And this one feels particularly relevant to me.

I've lived with chronic back and musculoskeletal pain for years, so I know how much pain can affect your movement, your sleep, your confidence and just your ability to get on with normal life.
And when you're in midlife, it can be tempting to think:
“Well… I suppose this is just menopause.”
Muscle aches and joint pain can absolutely be part of the menopause transition. But not every pain is menopause, and persistent or changing pain shouldn't simply be written off as hormones.
So this World Menopause Day, let's talk about it.
Let's ask questions.
Let's get things checked.
And let's remember that movement and strength still matter, even if sometimes we have to adapt what we're doing.
Getting older doesn't mean you have to accept being in pain and feeling rubbish.
We're not done yet.

I think we underestimate how important connection is in midlife.
Because life can get very full.

Work.

Kids.

Relationships.

Ageing parents.

And sometimes you suddenly realise you're spending a lot of time doing things for everyone else.

Having people around you who understand you, make you laugh, listen to you and encourage you matters.

You don't have to navigate every change on your own.

Find your people.

Make time for them.

Ask for help when you need it.

Strong doesn't mean doing everything alone.

HRT is one of those subjects where the internet has managed to make things incredibly confusing.
It's either:
“HRT will save your life.”
or:
“HRT is dangerous.”
And actually, as usual, real life is more nuanced.
There are different types of HRT and different ways of taking it.
For someone who has a uterus, systemic oestrogen is generally prescribed with a progestogen to protect the womb lining.
HRT can be very helpful for menopause symptoms, but it isn't a weight-loss medication. The NHS says there is little evidence that most types of HRT cause weight gain, and weight gain commonly occurs during menopause and ageing whether someone takes HRT or not.
Whether HRT is appropriate is an individual decision based on symptoms, circumstances and risks.
So if you're struggling with symptoms, have the conversation.

You cannot out-train being exhausted.
If you're constantly running on empty, sleeping badly and feeling stressed, adding more and more exercise isn't necessarily the answer.
Sometimes your body needs recovery.
That means taking sleep seriously.
Making space to slow down.
Managing stress where you can.
And understanding that rest isn't something you've earned by being productive enough.
It's part of looking after yourself.
More isn't always better. Sometimes better recovery is what allows you to do more.

I think this is one of the biggest mindset shifts we can make in midlife.
Your body changing doesn't mean you've done something wrong.
But it might mean that the things you used to do without thinking about them aren't quite enough anymore.
Maybe you're sitting more.
Maybe you're moving less.
Maybe you're recovering differently.
Maybe you've lost some muscle.
Maybe your eating habits have changed.
Maybe your sleep has gone to s**t.
Maybe it's a combination of all of it.
And that's why I don't want women to hear “menopause” and immediately think:
“I need to eat less.”
There is so much more to this stage of life.
Strength training matters.
Protein matters.
Movement matters.
Bone health matters.
Sleep matters.
NICE specifically recommends maintaining muscle mass and strength through physical activity during menopause and discussing bone health.
So yes, if losing body fat is something you want to do, we can absolutely talk about that.
But I want you thinking about the whole picture.
Because you're not trying to become the smallest version of yourself.
You're trying to build a body that is going to carry you through the next 40 years.

Nutrition in midlife doesn't need to become another set of rules.
You don't need to cut out carbs.
You don't need to survive on salads.
And you definitely don't need to be hungry all the time to lose body fat.
Think about what your body actually needs.
Protein to support muscle.
Fibre for your gut and fullness.
A variety of foods for nutrients.
Enough food to fuel your life.
And if fat loss is your goal, understanding your calorie needs matters too.
It's not about eating as little as possible.
It's about learning how to nourish your body while working towards your goals.
Food isn't the enemy. It's part of the plan.