Delaying menopause: My Personal Menopause Journey

Menopause is a deeply personal journey, and no two experiences are the same. Some would say I was “lucky”, because I was asymptomatic, or so I thought. Now, knowing what I know, I am most concerned about the “asymptomatic woman”, because she is not likely to follow through with health check-ups and may be surprised later on when she is faced with the “silent killers”, like heart disease.

A Quiet Transition

In my late 40s, I began noticing subtle changes in my body. My cholesterol levels started to rise around age 45, my thyroid was slightly off at 51, and despite being asymptomatic, a DEXA scan at 53 revealed osteopenia. My skin became drier, I developed osteoarthritis, and my libido declined.

Were these symptoms of aging, or was it something more?

Most of my life I didn’t track my periods as they were always uneventful, remained light, regular, and consistent with a 25-day cycle until age 53. However, by age 52, I was not experience the stereotypical hot flash, but more what we call “kicking off the sheets at night”, particularly the week before my period. I was waking in the evening because I was feeling hot. As a nomad, sometimes I put it off to the Vietnamese summer, or a heat wave in France. My husband also got hot when we were deprived of an air conditioner, so it has always been hard to pinpoint.

Taking Control of My Hormones

Like many women, I turned to my general practitioner for guidance, only to hear that women didn’t need hormone therapy unless they experience debilitating symptoms. And certainly “women don’t need testosterone, ever”. But I wasn’t convinced. I started educating myself in my late 40s and found a doctor who prescribed estriol cream when I turned 50 for what an ultrasound showed as “vaginal atrophy”, despite feeling the symptoms of dryness or painful intercourse.

Although this was a baby dosage of 0.5mg estriol three times a week, this marked the beginning of my hormone therapy journey, one guided by a mix of caution and curiosity due to my family history of breast cancer. My mother passed away from breast cancer at 57, so this has always concerned me. I monitored my progress through regular DUTCH (Dried Urine Test of Comprehensive Hormones) tests and eventually transitioned to blood testing. Over time, I added:

• Progesterone: Creams initially, but later oral supplements after finding I wasn’t absorbing it well.
• Estradiol: Gel, spray, and eventually compounded cream.
• Testosterone: Despite trying compounded cream, it didn’t have a significant impact on me.

Hormone therapy wasn’t a silver bullet, but it helped reverse vaginal atrophy, regulate my body temperature, and quite possibly, helping me ease through menopause with grace and delay the onset of menopause, although, honestly, the “12 months without a period” birthdate of menopause means nothing to me. My tests revealed my hormones were those of a post menopausal woman, so who really cares if I am late perimenopause or post menopause.

What counts for me is to feel the best I can at any age.

What I’ve Learned after 200+ podcast interviews

As a podcast host since 2020, I have been fortunate to have many incredible conversations and questions answered from doctors, researchers, menopause experts, gerontologists and many more intelligent people.

Here are some takeaways:

1. Every Doctor Is Different: Approaches to menopause and hormone therapy vary widely.
2. Hormones Aren’t the Enemy: They can be life-changing when used at the right time and dose. Bioidentical hormones are the gold standard. Compounded hormones are safe and efficacious when you trust your doctor and the compounding pharmacy. You will know if they work or not within a couple of weeks.
3. Menopause Is Unique for Everyone: Your experience and needs might differ from mine—and that’s okay.
4. It’s Okay Not to Use Hormones: Diet, lifestyle, and proactive health management are non-negotiable whether or not you take bioidentical hormone therapy.
5. Suffering Is Optional: Menopause is inevitable, but you don’t have to endure it silently anymore. Unless you choose to be a martyr.

My Goals for a Smooth Menopause Journey

Everyone has different goals. Some women just want relief now. I not only want relief, but I want to protect my future self. So, I asked myself, What do I want from this phase of life?

• To stay happy and energized.
• To maintain strong muscles, bones and heart (my father died of a heart attack), brain health (I have the APOE4 gene), skin and breast cancer (family history of this too), gut health, immunity and emotional well-being well into my older age. 
• To preserve my independence and avoid frailty, fractures, and chronic diseases, or at least delay them for as long as possible for the shortest amount of time.

I am convinced that what I did in my 30s supports me now in my 50s, and what I do today will support me in my 70s. Conditions like Alzheimer’s, heart disease, and osteoporosis often begin decades before diagnosis. This awareness motivates me to take action now. How about you?

My Health Approach: Diet, Lifestyle, and Hormones

Everyone must find the biohacker in themselves to figure out what works best for them. You are the n of 1 experiment. To get a full understanding what this means, watch the quick video on Biohacking Menopause 101 here.

Here is a bullet point of what I am doing today to reach my goals for tomorrow based on my concerns of frailty, independence, dementia, heart disease, breast cancer, skin health, immunity, gut health and mental health. Remember, yours may be different.

1. Muscles & Bones:
   • Strength training, rehab exercises (for hips and knee), cardio (I like dancing, rowing, cycling, and running), and yoga.
   • Nutrition focused on protein, anti-inflammatory foods, and supplements like creatine, essential amino acids, and bone broth.
2. Brain Health:
   • Regular exercise, meditation, breathwork, and lifelong learning (I started my Master’s of Gerontology at 52!).
   • Supplements like fish oil, nootropics and creatine. Stress management techniques like meditation, breathwork and using a NuCalm (neuroacoustic software).
3. Heart Health:
   • Exercise, a nutrient dense diet, and testing key markers like heart and thyroid function.
   • Oxytocin-boosting activities and staying happy.
4. Skin & Breast Health:
   • Exercise, diet, sunscreen, shade, a good skincare routine, quality products, and breast screening.
   • Prioritizing sleep and managing stress.
5. Vaginal & Sexual Health:
   • Vaginal exercises, nutrition, and exploring red-light therapy.
   • Regular intimacy and emotional connection.
6. Immune System & Gut:
   • All of the above supports my overall immune health.
7. Happiness:
   • Practicing patience, gratitude, and positivity while limiting exposure to negativity.

Final Thoughts

Menopause is a pivotal time to reflect on what truly matters in life. Whether you choose hormone therapy or not, the key is taking ownership of your health.

For me, menopause has been a teacher. It’s shown me the importance of aligning my choices with my goals for happiness, strength, and vitality. After all, the more we invest in ourselves today, the brighter our tomorrows will be. After over 200 podcast interviews, and over 200 interviews of women in peri and post menopause around the world, I learned that menopause can be the best years of our lives, if we want it to be.

Remember, menopause is inevitable, but suffering is optional. Let’s embrace this journey with open hearts and minds.