5 Shifts for a More Vibrant Menopause

Written by Michele DeJesus, Health Coach/Weight Loss Specialist

Michele DeJesus, PhD, NBC-HWC is a board-certified & Mayo Clinic-certified Health Coach and an ACE-certified Personal Trainer with a PhD, in Holistic Nutrition. She is the CEO of a 26-year coaching business, successfully guiding adults in transforming their health, fitness and weight loss.

Menopause is often spoken about in hushed tones, if it’s spoken about at all. Too often, women arrive at this profound life transition unprepared, overwhelmed, and handed a laundry list of symptoms and supplements. The prevailing narrative paints menopause as a time of loss and decline. But what if we flipped that script?

What if menopause were approached as an invitation, a recalibration of your body that calls for a new, more intentional way of living? A chance to deepen your relationship with your body, not battle it.

Through years of working with women in midlife, I’ve found that the most profound changes don’t come from chasing every new supplement, hormone patch, or restrictive diet. They come from a handful of shifts, subtle yet powerful adjustments in how you care for yourself that work with your biology, not against it.

Here are five shifts that can transform your menopause experience, helping your body respond more gracefully to hormonal changes and allowing you to feel more energized, grounded, and vibrant.

1. Reduce sugar

It’s not just about weight; sugar plays a direct role in how your body manages menopause.

During this time, estrogen and progesterone levels decline, and this can make your body more insulin resistant. Your cells aren’t as responsive to insulin, the hormone that regulates blood sugar. This can lead to more frequent energy crashes, mood swings, irritability, and even intensify symptoms like hot flashes and night sweats. It can also lead to your body’s less effective use of starches and glucose, which would increase fat storage and make it harder to lose weight.

But it’s not just about reducing sugar. It’s about what you replace it with, more whole, unprocessed foods that support stable blood sugar. Relying on high-fiber foods like cruciferous vegetables to fill your plate and your body. Reducing sugar doesn’t mean joyless eating. It means fewer crashes and cravings, and steadier energy, emotional balance, and better sleep.

Try this: Swap out sugary snacks for protein-rich options like almonds, Greek yogurt, or hard-boiled eggs. Zucchini noodles and sweet potatoes for pasta and fries. Notice how you feel when you reduce added sugars for just a week: less bloating, fewer mood dips, and often fewer hot flashes.

2. Sleep an extra 30-60 minutes

During menopause, sleep can feel like an unreliable partner. The same hormones that once helped regulate your sleep cycle, especially estrogen and progesterone, begin to dwindle. The result? Trouble falling asleep, staying asleep, or waking up drenched in sweat at 2 a.m., staring at the ceiling.

Here’s what we don’t talk about enough: Your body is trying to heal and rebalance. And sleep is where much of that repair happens. In midlife, sleep is no longer optional self-care, it’s non-negotiable biology.

Many women try to power through fatigue, thinking rest is a luxury. It’s not. Just an additional 30–60 minutes of quality sleep per night can dramatically improve mood, memory, metabolism, and hormonal regulation.

Try this: Create a consistent sleep schedule. Go to bed and wake up at the same time, even on weekends. Dim lights 90 minutes before bed. Take a warm bath. Listen to soothing music or try guided meditation. Protect your evening like it’s a sacred appointment with your best self.

3. Limit caffeine and alcohol

This one can feel tricky because caffeine and alcohol are woven into our routines and social rituals. But both substances can make menopause symptoms worse, especially when it comes to sleep, anxiety, and body temperature regulation.

Caffeine, while helpful in the short term, can exacerbate anxiety, disrupt sleep, and contribute to the jittery, wired-tired feeling that many women already experience during hormonal shifts.

And while alcohol may seem like a stress reliever at the end of the day, it's a known trigger for hot flashes, night sweats, mood swings, and fragmented sleep. It can also make it harder for your liver to process hormones and toxins efficiently, adding to your body’s overall burden. Alcohol consumption can contribute to weight gain during menopause due to several factors, including the body's decreased ability to process alcohol, increased calorie intake from alcoholic beverages, and potential disruption of sleep and other lifestyle factors that influence weight.

Try this: Take a short “pause” from alcohol and caffeine, just 7 to 10 days, and observe how your sleep, mood, and energy respond. Opt for herbal teas, sparkling water with lime, or non-alcoholic alternatives. You might be surprised by how much calmer and clearer you feel.

4. Exercise regularly

Exercise during menopause isn't only about burning calories, it’s about building physical resilience. Hormonal changes can affect everything from your bones and muscles to your mood and metabolism. Moving your body consistently is one of the most powerful ways to regulate these changes.

When you engage in physical activity, you’re not just toning muscles; you’re improving insulin sensitivity, reducing inflammation, boosting mood-enhancing endorphins, strengthening bones, and improving sleep.

Think beyond the treadmill. Strength training becomes especially important now, as it helps combat muscle loss and bone thinning that accelerate in midlife.

Try this: Combine strength training 2–3 times per week with walking, yoga, or light cardio. Focus on consistency, not intensity. Movement should feel like a gift to your body, not a punishment.

And remember: Exercise late in the evening may interfere with sleep, so schedule your workouts earlier in the day when possible.

5. Eat more vegetables (and some fruit)

Your body’s nutritional needs shift during menopause, and one of the best things you can do is increase your intake of fiber-rich vegetables and whole plant foods. Why?

Fiber supports balanced blood sugar, a healthy gut microbiome, and regular digestion, all of which contribute to smoother hormonal function.

Vegetables are rich in antioxidants, vitamins, and phytonutrients that can help mitigate inflammation and oxidative stress, two internal processes that tend to ramp up during menopause.

Including fruits in moderation (especially low-glycemic options like berries, apples, and citrus) adds hydration and nutrients without the sugar spike.

Try this: Make it a goal to fill half your plate with colorful vegetables at lunch and dinner. Add leafy greens to your morning eggs, snack on sliced cucumbers or bell peppers, or roast a tray of veggies for the week. Think abundance, not restriction.

A reframe for midlife

Let’s be honest: the menopause journey can be bumpy. But it doesn’t have to be chaotic or depleting. These five shifts don’t require perfection. They require consistency and compassion.

They’re not about fixing a “broken” body; they’re about honoring a body that’s evolving. And when you meet these changes with the right support and strategy, menopause becomes less of a battle and more of a doorway into your next powerful chapter.

Instead of trying to control your body to behave the way it used to, these shifts allow you to partner with your body—to offer it the restoration, nourishment, and rhythm it’s asking for.

Start with one. Notice how you feel. Then add the other suggestions over time.

Because ease, vibrancy, and resilience in midlife aren’t mythical ideals reserved for the lucky few. They’re the natural result of giving your body what it truly needs and letting go of what no longer serves you.

Want to dive deeper?

If you're ready to make these shifts feel personalized and sustainable, not overwhelming, click here to learn how I help women navigate midlife with simplicity, power, and results.

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Read more from Michele DeJesus

Michele DeJesus, Health Coach/Weight Loss Specialist

Michele DeJesus, PhD, NBC-HWC is a board-certified & Mayo Clinic-certified Health Coach and an ACE-certified Personal Trainer with a PhD. in Holistic Nutrition. She is the CEO of a 26-year coaching business, successfully guiding adults in transforming their health, fitness and weight loss. Michele has been featured in the IDEA Health & Fitness online magazine as well as numerous television appearances speaking about fitness, weight loss and health. She is the host of the Facebook group Midlife Confidence: Women Conquering Weight Loss and the creator of an online 12-week weight loss intensive for midlife women. Her mission is to support midlife women in creating their own health & wellness renaissance.