I hit a point where my body and my habits didn’t match up anymore. Energy dipped, sleep got patchy, and some days I felt like I was running on fumes. It wasn’t dramatic—it was gradual. Eventually I had to stop and figure out what was actually going on. That meant paying attention to what helped and what didn’t, and being honest about the fact that I couldn’t just push through the way I used to. This guide is what I wish I’d had then: a clear structure without the clinical overload.

Symptoms that changed most for me

It wasn’t just hot flashes. For me it was the fatigue that crept in—not the “I didn’t sleep well” kind, but the kind that didn’t fully lift even after rest. Brain fog showed up too: forgetting words, losing track of tasks. And my recovery from workouts slowed down. I’d feel sore longer and need more rest between hard sessions. Recognising those as part of the picture helped me adjust instead of fighting my body.

What changed in my training

I had to drop the “more is better” mindset. I cut back on volume and intensity on some days and added more walking and mobility. I also spaced out harder sessions so I had real recovery. Strength stayed in the mix because it matters for bone and muscle, but I stopped treating every session like it had to be max effort. Consistency and sustainability became the goal, not personal records every week.

Why protein mattered more than before

I noticed I felt better when I ate enough protein through the day—not in one big meal, but spread across breakfast, lunch, and dinner. I aimed for a decent amount per meal (e.g. palm-sized portion of chicken, fish, eggs, or legumes) and made sure I had something with protein after training. It made a noticeable difference in energy and recovery, and it’s something I still prioritise. For more ideas, see our nutrition and recipe content.

Sleep support beyond supplements

I focused on habits first: a consistent bedtime, less screen time before bed, and a cooler room. I cut back on caffeine later in the day and avoided big meals right before bed. If I had a rough night, I tried not to “catch up” by sleeping in too much—that just shifted my rhythm. Small, repeatable habits helped more than anything in a bottle. If you do try a sleep aid, keep it optional and short-term; it’s not the main lever.

What helped vs what didn’t

What helped: spreading protein across meals, moving in a way that felt sustainable, better sleep habits, and accepting that some phases are just harder. What didn’t move the needle much for me: a few supplements and tweaks that work for others but didn’t for me—everyone’s different. Letting go of the idea that I could optimise my way out of everything reduced a lot of stress.

Start here this week

A gentle action plan you can do without buying anything:

  • Pick one or two small changes (e.g. add protein to one extra meal, or go to bed 15 minutes earlier).
  • Move in a way that feels sustainable—a short walk, a gentle strength session, or a favourite class. Our 5-minute fitness post is a good place to start if time is tight.
  • Notice what helps energy and sleep and what doesn’t, without judging. Write it down if that helps.

When to talk to a doctor or qualified professional

If symptoms are affecting your daily life, or you’re unsure whether something is normal for you, it’s worth speaking with a doctor or a qualified practitioner. Blood work and a proper history can rule out other causes and guide next steps. This article is for general information only and is not medical advice. For personalised support, see a healthcare provider.

Common questions

Is it normal to feel this tired? Fatigue and slower recovery can be part of the picture for many women in this phase. If it’s new or severe, get it checked. Do I need to stop lifting? No. Strength training is valuable for bone and muscle. Adjust volume and intensity as needed rather than quitting. Where can I find more support? Check out our fitness and nutrition content for practical ideas, and our About page for more on my background. For one-to-one support, consider a registered dietitian or a qualified trainer.

Related reads

For more practical guidance, browse our workouts (like 5-minute fitness) and recipes. You might also like our guides on training and nutrition—linked in the Related reads section below.