You’re juggling teenagers, careers, households, aging parents — and now, even managing your own body can feel impossible. The sleep that used to come easily? Gone. The workouts and habits that once delivered results? Suddenly ineffective. And on top of it all, the hormonal ups and downs that no one really prepared you for. If you feel overwhelmed, frustrated, or exhausted just trying to keep it all moving forward, please hear this — you are not alone!
My menopause journey started 9 years ago, and it hasn’t been easy. I’ve had to pivot, adjust, and relearn what my body needs over and over again. But here’s what I know for sure: it is possible to support yourself and create a vibrant, fulfilling life in this season. It may not look like the “old you,” and that’s more than okay. Because the truth is, unlike generations before us, we don’t have to simply endure. We get to advocate for ourselves, make our voices heard, and truly thrive in midlife — on our own terms. 😉
Remember, it is always important to talk to your doctor before trying anything new. This is not meant to replace or act as medical advice, just what has made a difference for me.
daily essentials I swear by for menopause
1. Hydration (Before Coffee!)
I’ve been starting my morning with a big glass of lemon water before anything else—yes, even before my morning coffee. Hydration is everything if you want to thrive in menopause, and lemon can help support digestion and liver function. I shared over on Instagram recently that I’ve been drinking lemon water a lot recently, and a few of you let me know that it might be too much for the enamel of my teeth, so I’ve slowed down, and swapped it out for these LMNT electrolytes and it’s already making a huge difference in hydration for me! I was so extremely thirsty all day long, and now finally feel like I’m getting the hydration I need without having to chug gallons of water per minute.
2. Thorne Multivitamins
I’ve been taking this slow-release capsule specifically designed for women 50 and up by Ritual, and it’s excellent, BUT I didn’t want to take this plus extra Vitamin D3, B12, and calcium in addition to the multivitamin. I’m working to simplify my routines all around, so I reached out to my good friend… ChatGPT for this one. 😂 The Thorne Basic Nutrients Multivitamins fill in all of these gaps that I was concerned with for my body, all in one pill. I’m excited to give this simplified routine a try.
3. Cielo Daily Horizon Pre/Probiotic
Let’s just say… things are finally moving in the right direction with this pre/probiotic by Cielo. This supplement has been a total game-changer for my gut health and regularity, especially when I’m traveling. If you’ve struggled with bloating, sluggish digestion, or that “off” feeling post-50, I highly recommend giving it a try. I’ve tried a number of different probiotics, and this one has really proven effective for me. But we’re all different, so it may take some trial and error to find the right formula for you. Our gut health is linked to SO much, and if it’s imbalanced, the rest of your body isn’t functioning properly either.
4. Hormone Replacement Therapy (HRT) Troche
These tiny dissolvable tabs go under my tongue every morning and night. They contain a custom-compounded mix of estrogen and progesterone. I’ve tried many formats (creams, patches, pills), and the troche has been the most convenient and effective for me. Talk to your doctor, of course, but this has been a game-changer in my hormone therapy journey. I make sure to work closely with a doctor to keep my hormone levels right where they should be, and this has really made a huge difference.
5. Testosterone Cream
Speaking of HRT… I actually just switched things up on that front. Have I mentioned yet that this is a constantly changing journey? I had my hormone levels checked again and found that the testosterone was no longer absorbing through the troche, so I’ve since begun using a cream for that portion. It’s so simple, just 2 clicks in the morning onto the thinner skin on your body. Think inner upper arm, inner thighs, forearms, and lower abdomen. I apply it just like lotion to my forearms. This really goes to show just how ever-changing everything is for us women.
I have to tell you, I felt a noticeable difference when I first started taking testosterone in the troche. It was unexpected really…My motivation increased all around. In my business, cleaning out my closets, just feeling the desire and drive to get things done. I hadn’t even noticed that these things were missing, until I felt them come back. As humans we can adjust and adapt to anything, and that is why it’s so important to stay on top of our hormone levels to make sure that the spark for life is there. So when we saw that my levels weren’t where they should be now, I was all for trying out the cream to ensure that I’m back where I want and need to be to function my best.
6. Vital Proteins Collagen Peptides
I’ve been taking collagen daily for years, and let me tell you… my thick, healthy hair speaks for itself. A while back, I stopped taking collagen for a few months and tried colostrum instead, and I immediately noticed hair thinning—so I went right back. I mix this creamer into my water, it dissolves so quickly, it’s unflavored, and it’s gluten and dairy free. Plus, it’s an easy way to add in a boost of protein too. Win-win.
7. OneSkin Skincare Line
This line is backed by science and designed to help reverse skin’s biological age. Sounds too good to be true, but I’m telling you…it’s legit! You can read all about it here. I use it morning and night, and it plays well with my other skincare faves. The texture, glow, and firmness I’ve seen since using OneSkin is incredible. It only took about 6 weeks to see a noticeable difference in my skin’s appearance. And I am someone who has tried just about everything when it comes to beauty routines! This one is the winner of them all. Want the full breakdown of how I use it? Check out this post for all of the details.
8. Weighted Vest + Movement Routine
Have you seen everyone wearing weighted vests lately?? It’s one of those health trends that popped up out of nowhere, and it’s absolutely brilliant! I started wearing a 12-lb weighted vest on my walks every single day, and it just makes so much sense. It helps build strength and improve bone density, which becomes even more important in and post-menopause. It’s such a simple way to improve something that’s already a part of my daily routine. I also do Pilates three times a week and short 30-minute Tracy Anderson beginner workouts 3–4 times a week. My focus? Mobility, strength, and feeling amazing in my 50’s.
9. Sleep Gummies
No menopause-related insomnia here! These magnesium-packed sleep gummies help me fall asleep quickly, stay asleep all night, and wake up feeling rested—not groggy in the slightest. I got these with pretty low expectations… they sounded too good to be true. But let me tell you, they work. From the very first night on, I can’t believe the difference they make. Quality sleep is a non-negotiable for mood, memory, and metabolism… and these truly work SO good.
10. Rx Estradiol Vaginal Cream (3x Per Week)
Let’s call this what it is: the marriage saver. This prescription estrogen cream restores moisture, strengthens the vaginal walls, and helps you feel more like yourself again. If you’ve experienced painful intercourse, dryness or a lack of confidence in that department, this one is for you. Just trust me.
Application Note: I had to use this daily for the first week to get things going, and then started alternating days.
feeling like you again, starts small
These 10 daily essentials are how I support my body, mind, and mood as a menopausal woman and busy mom. There’s no magic fix—but there is power in building a supportive routine that works for you. It’s an ongoing journey, and it’s so unique to every single one of us.
This life is a privilege, and I do not take it for granted. It’s easy to feel sorry for ourselves, especially as we age…But now, at 51 I am making it such a priority to feel amazing. To enjoy this time. To make sure I am healthy. And to help support you along the way, however I can, so that you don’t feel alone in this.
For even more tips and all of the things I wish someone had told me years ago before this journey began, check out this blog post on understanding menopause.
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