What I Wish I Had Known About Menopause 10 Years Ago!

If someone had asked me ten years ago what menopause would be like, I probably would have said, “A few hot flashes and then you’re done.” Oh, if only it were that simple!

What surprised me the most wasn’t just the physical changes. It was how different I suddenly felt. I wasn’t sleeping well, my energy wasn’t the same, building muscle became harder, I gained weight, and I realized I needed to take care of my body differently than I had in my thirties and forties. The good news? Once I stopped trying to fight it and started learning what my body actually needed, things got so much better!! Here’s what I looked like before I started taking care of myself and my health. I had gained weight and felt overwhelmed with what was happening to my body… I also was losing hair. You can see my widening part.

I’m certainly not a doctor, and what works for me may not be the right fit for everyone. But I wanted to share the things that have honestly made menopause easier for me in case they help someone else. As I start this new chapter of life as an empty nester, one of the things I’m most excited about is sharing the products, routines, recipes, and little everyday habits that make life after 50 healthier, happier, and a whole lot more enjoyable. I truly believe this can be the very best chapter of our lives. And we need to take care of our bodies and protect our bones so that we can lead a happy independent life as we age. Seriously!

My Favorite Menopause Products

Why Protein Matters During Menopause

If there’s one thing I wish someone had told me sooner, it’s how important protein becomes during menopause. As estrogen declines, we naturally begin losing muscle mass, our metabolism slows, and maintaining strength becomes more challenging. Eating enough protein helps support muscle, keeps you feeling full longer, supports healthy bones, and gives your body the building blocks it needs to age well. Since I’ve been making protein a priority, I honestly feel stronger and have more energy throughout the day. We also need to be moving our bodies!! Walking is good for your body and mind AND it keeps your bones strong. No one talks about what happens if you don’t keep your bones strong. If you break a bone when you get old that can end your independent life.

Protein Powder

One of the easiest ways I’ve found to increase my daily protein is with Collagen Peptide Powder. I love that it combines several different protein sources instead of relying on just one, and it’s easy to mix into a smoothie or shake. I put it in my morning coffee. On busy mornings, it’s an easy way to start the day knowing I’m already making progress toward my protein goal.

Protein Helps Keep Your Muscles Strong

Creatine

This one surprised me. I always thought creatine was something bodybuilders used, but it turns out it’s becoming one of the most recommended supplements for women over 50. Creatine helps support lean muscle, strength, recovery, and even brain health. I simply stir a scoop into my morning coffe, but you can also add it to your protein shake, and because it’s flavorless, I don’t even notice it’s there.

Creatine Helps Keep Your Lean Muscle Mass

KOS Organic Spirulina Powder

I also like adding a scoop of KOS Organic Spirulina Powder a few times each week. Spirulina is packed with antioxidants, vitamins, minerals, and plant protein. It’s an easy way to sneak a few extra nutrients into a smoothie, and I love knowing I’m giving my body a little extra support.

Spirulina Powder

Vaginal Estrogen Cream

Can we normalize talking about this? Seriously.

This is one of those menopause topics that women whisper about, but it shouldn’t be. Vaginal estrogen can help with dryness, discomfort, and urinary symptoms that become much more common after menopause. It’s a localized treatment, and for many women it can make an incredible difference in everyday comfort. And makes a HUGE difference for intimacy. Let me know if you have any questions about that. NO ONE told me about this ever… If you’re struggling, don’t be embarrassed to ask your doctor about it. I wish someone had mentioned it to me years ago.It’s best to start on it before menopause so that your lady bits don’t dry up down there. Seriously…… There also are some over-the-counter ones that are not as strong you can get online.

Hormone Replacement Therapy (HRT)

Hormone Replacement Therapy has also made a huge difference for me. I know it’s not the right choice for everyone, but after talking with my doctor and weighing the benefits and risks, I decided it was the right option for me. It has helped with sleep, hot flashes, mood, and simply feeling more like myself again. If menopause symptoms are affecting your quality of life, it’s worth having an open conversation with your healthcare provider. One other thing that no one talks about with estrogen. Did you know that approximately 75% of postmenopausal women become incontinent over the age of 65!!!!! That is because of declining estrogen levels. Also, there used to be a pushback from doctors for women to go on HRT, but there have been studies that have come out recently showing their previous findings about higher rates of breast cancer are not accurate. You can also help prevent incontenance through pelvic floor exercises. So do those evry night, ladies!! Let’s keep our bodies strong as we age!!!!

Magnesium Glycinate

If I could only recommend one supplement for better sleep, magnesium would be near the top of my list. I take Magnesium Glycinate every evening as part of my bedtime routine. It helps me relax after a busy day, and I notice such a difference when I stay consistent with it.

Magnesium Glycinate will help you sleep better!

Passion Tea

One of my favorite little evening rituals is making a cup of Passion Tea. It’s caffeine free, tastes delicious, and somehow signals to my brain that the workday is over. I look forward to it every single night, and I’ve found that those little routines really matter during menopause.

My Nightly Tea – so yummy! No caffeine.

California Design Den 1000 Thread Count Egyptian Cotton Sheets

When you’re waking up in the middle of the night because you’re too warm, good bedding suddenly becomes a worthwhile investment. These California Design Den Egyptian Cotton Sheets feel cool, crisp, and incredibly soft. They honestly remind me of sleeping in a luxury hotel, and climbing into a freshly made bed at the end of the day is one of my favorite little luxuries. These sheets are literally my favorite thing right now! I cannot wait to climb in bed every night!!!

The BEST 1000 Thread Count Egyptian Cotton Sheets!

Calvin Klein Hotel Collection Pillows

Finding the right pillow took me way longer than it should have. I finally found the Calvin Kelin Down Pillows, and I completely understand why they have thousands of great reviews. They’re soft without going flat, supportive without feeling stiff, and they’ve made a noticeable difference in how comfortable I sleep.

My favorite down pillows

Ruewey Silk Shortie Pajamas

This one is just for fun…but also not.

Somewhere along the way, I decided I deserved pajamas that made me feel good instead of wearing an old oversized T-shirt to bed. These Ruewey Silk Shortie Pajamas are lightweight, comfortable, and make getting ready for bed feel a little more special. Sometimes taking care of yourself is as simple as buying the pajamas you’ve been talking yourself out of for years. I get so hot at night. These PJ’s are like wearing nothing but they also make you feel pretty and cute.

https://www.amazon.com/s?k=Ruewey+Silk+Shortie+Pajamas

Intermittent Fasting

Ok this might be a controversial one but it is something that has really helped me. I did a lot of research and decided to try it. I’ve been practicing intermittent fasting for about two years, and it’s become one of the habits I’ve added to my life during menopause that has really made a change in my body. I usually eat within about a six-hour window, although I’m not rigid about it. If a friend invites me to lunch or there’s a special family dinner, I absolutely enjoy it. Life is meant to be lived, and I never want healthy habits to become stressful. For me, intermittent fasting isn’t about perfection. It’s simply a framework that helps me feel my best most days.

One of the reasons I became interested in intermittent fasting was the research on autophagy, which is the body’s natural process of cleaning out old or damaged cells so healthier new cells can replace them. Researchers are still learning exactly how this works in humans, but it’s fascinating to think that giving our bodies a break from constantly digesting food may support healthy aging, metabolism, and cellular repair. Whether it’s the fasting itself or simply being more intentional about when I eat, I’ve found that I have steadier energy throughout the day and don’t feel like I’m constantly reaching for snacks.

One thing I do every morning is have my coffee. I know a lot of people think intermittent fasting means skipping everything until your eating window begins, but I’ve found a routine that works well for me. I add my protein powder and spirulina powder to my morning coffee, and it’s become one of my favorite little rituals. It helps me start the day with a boost of protein and nutrients, which is especially important during menopause when preserving muscle becomes a priority.

Another unexpected benefit has been how much more mentally clear I feel. Menopause brain fog is real, and if you’ve ever forgotten why you walked into a room or completely blanked on someone’s name, you’re definitely not alone. While intermittent fasting hasn’t completely eliminated those moments, I do notice that when I combine it with eating enough protein, getting good sleep, strength training, and staying hydrated, I feel sharper and more focused than I did a few years ago.

The biggest thing I’ve learned is that there isn’t one magic solution for feeling your best during menopause. It’s all of the little habits working together. Eating enough protein, moving my body, getting quality sleep, managing stress, and following an intermittent fasting routine that fits my lifestyle have helped me feel stronger and healthier. And that’s really my goal these days. I’m not trying to be perfect. I’m simply trying to take care of this body that’s carried me through so many wonderful seasons of life, so I can enjoy this next chapter feeling as healthy and energized as possible

My Nighttime Routine for Better Sleep During Menopause

The hardest part of menopause for me hasn’t been the hot flashes or even the brain fog. It’s been the lack of sleep.

There were nights when I’d wake up at 2:30 or 3:00 in the morning and stare at the ceiling for hours. The next day I’d feel exhausted, and then the cycle would repeat itself. It wasn’t until I became intentional about my evenings that I finally started sleeping better.

Around 8:30 each night, I’ll have a container of high-protein Greek yogurt. It’s an easy way to get a little more protein before bed, and every bit helps when you’re trying to maintain muscle during menopause.

Around 9:00, I make myself a cup of Passion Tea and take my magnesium. That’s usually my signal that work is done for the day.

Then I start slowing everything down. I dim the lights, put my phone away, wash my face, do my skincare routine, brush my teeth, and change into my pajamas. Instead of scrolling social media, I usually read a few chapters of a book or just enjoy the quiet.

By the time I climb into bed, the room is cool, the sheets are fresh, my favorite pillows are fluffed, and my body knows it’s time to sleep.

It isn’t a perfect system. I still have nights when I don’t sleep well. But creating a consistent nighttime routine has made a world of difference, and I’ve learned that good sleep doesn’t just happen anymore. I have to create the conditions that help it happen.

Here’s to Our Next Chapter

If I could go back and tell myself one thing ten years ago, it would be this: menopause isn’t something to fear. It’s simply another season of life, and like every season, we learn as we go.

For me, that has meant eating more protein, moving my body, asking questions, finding products that genuinely help, and giving myself a little more grace.

As an empty nester, I’m discovering that this chapter is full of possibilities. I’m creating a home I love, taking better care of my health than ever before, and learning that it’s okay to put myself on the list, too.

That’s exactly what this new series is all about. We’ll be talking about menopause, wellness, affordable fashion, beautiful homes, recipes for one – or two, empty nesting, and all of the little things that make this stage of life so meaningful. And – I’d love to have you follow along with me in real time on Instagram at @tatertotsandjello – where I am sharing my 1932 renovation (see the mess in this picture haha), as well as DIY ideas, empty nest recipes and over 50 fashion!! You can find out more about it on my Next Chapter post!!

I’d love to hear from you. What has made menopause easier for you? Share your favorite tips in the comments. We learn so much from one another, and I have a feeling the best is still ahead.

xoxo

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