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  • Why Menopause Belongs on Every Workplace Radar (And How to Do It Right)

    New menopause workplace tools from the Health Action Alliance and AARP give employers actionable strategies to support midlife women. Here’s why it matters and how to use them.

    Menopause at Work: It’s Time to Stop Ignoring It

    Menopause isn’t just a “personal” issue. It’s a workplace one. With more than 50 million U.S workers in midlife, it’s wild that only 1 in 5 companies offer menopause-specific support. That gap leaves millions dealing with hot flashes, sleep struggles, brain fog, or mood swings while trying to stay productive at work. Often in silence.

    The Health Action Alliance (HAA) and AARP just dropped a brand new Menopause Workplace Toolkit and it’s exactly the resource companies have been missing.

    Read the full article at Health Action Alliance

    What’s Inside the Toolkit

    These aren’t pretty pink handouts. They’re practical, evidence-based tools that make it easier to actually implement support at work:

    Menopause PulseCheck

    A quick assessment of company culture, policies, and benefits.

    Empowering Conversations About Menopause

    Guidance for respectful, stigma-free dialogue at work.

    Naming and Shaping your Menopause Strategy

    Helps adapt existing benefits and policies to include menopause.

    Improving Health Care Benefits for Menopause

    Questions & prompts to expand coverage.

    There’s also an Employer Roundtable on October 6, 2025, where HR leaders will take a more strategic look into these resources.

    What Does This Mean for Us?

    MG H is focused on the real intersection of science, hormones, and quality of life. Here’s how these new tools shift things:

    • Normalize the conversation: The more it’s mentioned, the less it’s taboo
    • Tie menopause into overall wellness: Metabolism, sleep and mental health
    • Empower women to self-advocate: The PulseCheck can be a conversation starter
    • Track impact: When companies use these resources and measure results, there is better retention, less absenteeism, and more engaged teams.

    Small Steps to Take Right Now

    • Share the Menopause PulseCheck with your workplace
    • Suggest a short “menopause awareness session” using the Empowering Conversations tip sheet
    • Review health benefits through a menopause lens: are they inclusive?
    • Add menopause to your organization’s DE&I or health equity agenda
    • Ask employees what support would actually help them (flexible breaks, cooler spaces, healthcare coverage, etc.)

    Final Thoughts

    Supporting menopause at work isn’t about charity. It’s about equity, productivity, and respect. The new HAA + AARP toolkit makes it easier than ever to start.

    If you’re a woman in midlife and navigating these shifts, or someone in HR/leadership who wants to be proactive, this is your invitation to lead change.

    Download the menopause workplace tools here.

  • Intermittent Fasting for Perimenopause & Menopause: Research-Backed Benefits and How to Start

    Discover how intermittent fasting supports women in perimenopause and menopause. Research shows benefits for weight, metabolism, hormones, and energy.

    Introduction

    Many women navigating perimenopause or menopause notice shifts in weight, energy, and mood patterns. Intermittent fasting (IF) has surged in popularity—but what does the latest science say, especially for women over 40? Let’s unpack the emerging research together.

    How Menopause Impacts Your Metabolism

    As estrogen levels dip during menopause, women often experience changes in fat distribution, increased insulin resistance, and higher blood pressure, classic hallmarks of metabolic syndrome. These shifts make it harder to maintain weight and energy balance.

    What Science Shows: Intermittent Fasting Benefits for Midlife Women

    Time-Restricted Eating (TRE) + Exercise

    A 2024 clinical trial found that menopausal women combining time-restricted eating (TRE) with resistance/endurance exercise over 12 weeks saw significantly greater reductions in BMI, body fat, glucose, insulin, and waist circumference compared to the group doing exercise alone (Journal of Translational Medicine)

    IF with HIIT & Energy Hormones

    A 2025 pilot study examined postmenopausal women combining IF or a low-calorie diet with HIIT. They saw improvements in body composition, endurance, and increased levels of orexin-A, a hormone tied to energy balance and metabolism (Nutrients, 2025).

    Alternate-Day Fasting & Weight Loss

    A 2021 review showed that postmenopausal women practicing alternate-day fasting lost nearly twice as much weight (~12%) compared to premenopausal women (~6%), suggesting greater fasting benefits later in life (PubMed Central, 2021).

    Hormones & Safety: Does IF Disrupt Estrogen or DHEA?

    In a small study, postmenopausal women following TRE showed no significant changes in estrogen, progesterone, testosterone, or SHBG—with only a temporary dip in DHEA that normalized by the end (University of Chicago study). That’s reassuring, though long-term data is still needed.

    Real-World Evidence of TRE Outcomes

    A 2024 meta-analysis found that TRE (eating in an 8-hour window or less) led to significant improvements in weight, BMI, fasting glucose, and HbA1c across multiple clinical trials (News Medical, 2024)

    Practical Tips for Intermittent Fasting in Menopause

    • Start gently: Begin with a 12-hour fast and increase gradually.
    • Pair with movement: Strength training and light cardio maximize results.
    • Eat nutrient-dense meals: Prioritize protein, healthy fats, and fiber-rich veggies.
    • Stay hydrated: Water and electrolytes are critical during fasting windows.
    • Monitor your response: Track energy, mood, and sleep patterns.
    • Use a tracker: Log fasting, sleep, hydration, and mood using the free MoonGlow Hormone Wellness Tracker.
    • Consult your provider first: Especially if you have bone density or thyroid concerns.

    Key Takeaways: Is Intermittent Fasting Right for You?

    Intermittent fasting isn’t one-size-fits-all, but evidence suggests it’s a powerful tool for weight management, insulin sensitivity, and energy balance in perimenopausal and menopausal women. When combined with movement and intuitive nutrition, it can help you navigate midlife health shifts with more clarity and control.

    References

    1. Journal of Translational Medicine (2024). Time-restricted eating and exercise in menopausal women.
      Read the study
    2. Nutrients (2025). Intermittent fasting, HIIT, and orexin-A in postmenopausal women.
      Full text at MDPI
    3. Nutrition & Healthy Aging (2021). Alternate-day fasting in postmenopausal vs. premenopausal women.
      Access on PubMed Central
    4. University of Chicago Study (2023). Hormonal effects of time-restricted eating in women.
      Summary via EatingWell
    5. Meta-analysis on TRE outcomes (2024). Weight and metabolic benefits of TRE.
      Study overview
  • 5 Signs You May Be in Perimenopause …And what to do next.

    5 Signs You May Be in Perimenopause …And what to do next.

    5 Signs You May Be in Perimenopause …And what to do next.

    If you’ve been wondering why your body feels a little “different” lately, you’re not alone. For many women, perimenopause sneaks in quietly during the late 30’s or 40’s, bringing along changes that don’t always make sense at first. It’s not menopause yet, but it’s the transition leading up to it, and it can last several years.

    Here are five common signs you might be in perimenopause, plus what you can do about each one:

    1. YOUR PERIODS BECOME UNPREDICTABLE

    You can no longer trust your own body. One month your cycle is shorter, the next it’s longer — or your flow suddenly feels heavier or lighter than usual. Hormonal fluctuations (especially in estrogen and progesterone) are often the culprits.

    What to do next: Start tracking your cycle. A simple planner or app can help you notice patterns. If bleeding is very heavy or disrupting your daily life, it’s important to check in with your healthcare provider.

    2. SLEEP STARTS PLAYING HARD TO GET

    You’re tired but can’t fall asleep… or you wake up at 3 AM and can’t get back to sleep. Changing hormone levels, especially lower progesterone, can mess with your natural sleep rhythms.

    What to do next: Create a bedtime routine that supports rest — think low lighting, cooler room temperature, and shutting down screens (if you can help it). Adding magnesium-rich foods (think spinach or pumpkin seeds) may also help promote relaxation.

    3. MOOD SWINGS FEEL MORE INTENSE

    One day you’re fine, the next you feel irritable or down for no real reason. Hormone shifts can affect neurotransmitters like serotonin, which play a big role in mood.

    What to do next: Daily movement (even a short walk), balancing foods and mindfulness practices can help stabilize mood. If symptoms are overwhelming or persistent, reaching out for professional support is a sign of strength, not weakness.

    4. YOUR ENERGY IS NOT WHAT IT USED TO BE

    That mid-afternoon crash feels more dramatic than before, or you notice fatigue creeping in even after a decent night’s sleep.

    What to do next: Prioritize balanced meals with protein, fiber, and healthy fats to keep energy steady. Gentle exercise like walking, yoga, or strength training can also fight fatigue and improve stamina.

    5. (The big one!) HOT FLASHES AND NIGHT SWEATS MAKE AN APPEARANCE

    They may start out subtle — a warm flush here, a sweaty night there — but they’re often a classic sign of perimenopause.

    What to do next: Dress in layers, keep a fan by the bed, and experiment with cooling foods like cucumbers or citrus. Stress management is also key, since stress may trigger or worsen hot flashes. It’s always summer during the later stages of perimenopause!

    Perimenopause can feel overwhelming at first, but it’s not something you have to just “push through”. By paying attention to your body, supporting it with nutrition and movement, and making small lifestyle shifts, you can navigate this transition with increased confidence.

    If you’re ready to take the next step, check out the Hormone Harmony Planner: it’s designed to help women 40+ track cycles, moods, sleep, and self-care rituals all in one place.