5 Menopause Health Tips Every Woman Needs

Menopause is a natural life stage—but for many women, it brings physical, emotional, and metabolic changes that can feel overwhelming. From weight gain and brain fog to fatigue and mood shifts, it’s easy to feel lost in the mix of symptoms and advice out there. That’s why, in honour of World Menopause Day, we’ve gathered five practical, evidence-based insights from the Real Health and Weight Loss Podcast to help you navigate this transition with confidence, clarity, and compassion.

Whether you’re in perimenopause or post-menopause, these strategies 

#1. What is Menopause and Should I Take HRT?

Dr Lucy teams up with menopause physician Dr Ceri Cashell to untangle the confusion around menopause, perimenopause and hormone replacement therapy. They break down how to recognise menopause, the benefits and risks of oestrogen and testosterone, and what questions to ask a doctor. Their discussion encourages women to make informed, individual choices for symptom relief, bone health and wellbeing—without unnecessary fear.

Listen: Episode 209 – Menopause, Perimenopause and HRT

#2. Navigating Memory Loss in Midlife

Dr Mary chats with neuropsychologist and author, Dr Anne Unkenstein and addresses why memory lapses often arise during menopause. Hormonal changes play a key role, but practical tips can help—like routine, minimising distractions, and self-compassion. The episode reassures listeners that ‘menopause brain’ is real and manageable, and offers tools to regain confidence and mental sharpness in daily life.

Listen: Episode 210 – Memory Loss and Menopause – What Should I Do?

#3. Perimenopause: More Than a Crisis

Menopausal transition can feel like a “midlife crisis,” but there’s growth and resilience in this phase. Dr Lucy chats with psychologist Kirstin Bouse about acknowledging big feelings, letting go of people pleasing, and learning to prioritise authenticity and rest. Listeners gain new perspective on midlife challenges, and discover how to move forward with self-kindness and strength.

Listen: Episode 213 – Am I Having a Midlife Crisis?

#4. Six Simple Steps for Post-Menopause Weight Loss

Hormonal shifts can make weight loss feel elusive, but Dr Lucy and Dr Mary simplify the process. They outline six steps: eat real food, minimise ultra-processed carbs, prioritise protein, move daily, manage stress, and improve sleep. Listeners receive practical strategies tailored for long-term metabolic health, beyond quick fixes or restrictive diets.

Listen: Episode 216 – 6 Simple Steps for Weight Loss After Menopause

#5. Move Well: Muscles Matter in Menopause

Strength and mobility are vital as oestrogen declines. Dr Lucy and Dr Sunita Chelva delve into muscle maintenance, bone health, protein intake, and realistic exercise strategies for midlife. The episode inspires women to stay strong—protecting independence, reducing aches and improving mood for life beyond menopause.

Listen: Episode 221 – Does Menopause Affect Your Muscles?

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework:

• Strategies to improve your metabolism
• Brain-based skills to overcome self-sabotage
• Tools to make it easy to implement

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!