🌡️ Menopause Symptoms
Estrogen decline
Hot flushes, sleep disruption, mood and bone changes.
Strength and impact training 2–3× a week, for muscle and bone.
Muscle and bone are use-it-or-lose-it through menopause — loading protects both better than any pill alone.
Move — the mechanics that fix it: Strength + bone protection
Resistance & impact training for bone/muscle; HRT is a physician decision.
- Bodyweight Squat
- Chin-Up
- Bench Press - With Bands
- Knee Tuck Jump
Fuel — foods to fuel it
- Sardines (canned in water) (local SG)
- Greek yogurt (plain, nonfat) (local SG)
- Tofu (firm) (local SG)
- Cottage cheese (low-fat) (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
Daily nutrient targets: calcium: 1000mg (goal), vitamin: 2000IU (goal), magnesium: 400mg (goal), protein: 90g (goal)
Stack — evidence-ranked compounds
- Estradiol / Menopausal HRT — ★★★★★
- Vitamin D3 (+ K2) — ★★★★★
- Calcium (+ D3 + K2) — ★★★★☆
- Magnesium — ★★★★☆
- Omega-3 (EPA/DHA) — ★★★★★
- Semaglutide (Ozempic / Wegovy / Rybelsus) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes menopause symptoms?
Estrogen decline. Hot flushes, sleep disruption, mood and bone changes.
What exercises help menopause symptoms?
Key movements: Bodyweight Squat, Chin-Up, Bench Press - With Bands, Knee Tuck Jump.
What should you eat for menopause symptoms?
Foods that support it: Sardines (canned in water), Greek yogurt (plain, nonfat), Tofu (firm), Cottage cheese (low-fat), Chicken Breast (steamed, no skin).
What supplements help menopause symptoms?
Evidence-ranked options: Estradiol / Menopausal HRT, Vitamin D3 (+ K2), Calcium (+ D3 + K2), Magnesium, Omega-3 (EPA/DHA).