From the desk of Dr. Meagan:
Something that might surprise you is that most OB-GYNs typically receive little to no training on menopause, with only about 20% of training programs offering dedicated menopause education during their four years of medical school. It’s no one’s fault. It’s just simply how the system has been set up. Medical education has traditionally focused on pregnancy, childbirth, and reproductive health, leaving menopause as a kind of afterthought. While this is slowly changing, it’s left a massive gap in care for women going through menopause.
This is why finding a menopause specialist is so important. It might seem “extra”–and let’s face it, a little annoying–to seek out a specialist for what we consider a natural stage of life, but menopause is complex.
Menopause specialists have dedicated time and training to understanding the hormonal changes, risks, and potential treatments associated with menopause. We’ve studied hormone therapy and non-hormonal solutions in depth and can help you make personalized decisions based on your health needs. Whether it’s understanding estrogen or progesterone therapies or finding natural remedies for hot flashes and mood swings, a specialist has the knowledge and experience to guide you through this transition in a way that a general OB-GYN, through no fault of their own, may not.
So, while it might seem like a lot of effort to find a menopause specialist, it’s worth it. This stage of life deserves as much attention and care as any other, and having someone in your corner who really understands what you’re going through makes all the difference. You’ve taken care of your health throughout your life, and now it’s time to make sure you’re getting the specialized support you deserve for your menopause journey.
PS. If you’re unsure how to find someone in your area, check out Dr. Heather Hirsch’s collective here or Dr. Mary Claire’s directory here. The recommended practitioners listed have been through extensive training. You can find one in your area and set up an appointment today.
Dr Meagan
Lift Heavy Weights: How to make it easy
Resistance training is one of the most effective ways to maintain and build muscle mass during menopause, a time when hormonal changes can lead to a natural decline in muscle strength and bone density. As estrogen levels decrease, the risk of osteoporosis and muscle loss increases, making resistance training a key component in preserving both your physical health and independence. It strengthens muscles, improves balance, boosts metabolism, and protects bone health.
But let’s be honest—starting a resistance training routine can feel a little intimidating, especially if you’re new to it. I used to give the weight room at my gym the *side-eye* on the way to my safe and trusty treadmill. Lots of clinking and clanking and beefy dudes lurking about.
Luckily, those days are quickly disappearing, and so should be feeling discouraged by the idea of lifting heavy weights. Here’s the good news: you don’t need to start with heavy dumbbells or barbells. In fact, beginning with your own body weight or lighter weights is effective and helps build something just as important as strength—confidence. Exercises like squats, lunges, push-ups, and planks are fantastic ways to build muscle without needing equipment.
When starting out, it’s good to focus on proper form and technique rather than trying to lift ultra-heavy. There’s no need to jump into the deep end by attempting to bench press 100 pounds—yet! Instead, start small, gradually increase your resistance as you get stronger, and focus on consistency. Over time, as your confidence grows, you can safely progress to heavier weights and more challenging exercises.
MY SIMPLE WORKOUT
Here’s a quick strength training routine I use that’s great if you’re just starting out, traveling, or if you don’t have any equipment yet.
👉🏼 10 squats
👉🏼 10 alternating knees up
👉🏼 10 hip bridges
👉🏼 10 sit-ups
👉🏼 10 mountain climbers
👉🏼 30-second plank
Rest for 1 minute, repeat the cycle for a total of 3-5x depending on your fitness level.
