Ep. 43 | Menopause Estrogen Decline: How to Support Your Body as Hormones Shift
Estrogen is declining. You can feel it — even if nobody's explained exactly what's happening or what to do about it.
The hot flashes. The weight shifts. The mood changes. The brain fog. The sleep disruption. The joint aches that came out of nowhere. All of it is connected to estrogen doing less of the work it used to do.
But here's the good news: there's a lot you can do to support your body through this shift. This episode covers four key areas — giving you a flexible, comprehensive approach to managing declining estrogen.
In This Episode, You'll Learn:
1. Nutrition
Phytoestrogen-rich foods that can help — including flaxseeds, lentils, and soy
Why increasing protein intake matters for maintaining muscle mass as estrogen drops
The role of healthy fats, especially omega-3s, in supporting hormonal health
Why fiber-rich foods support weight management during menopause
The importance of staying hydrated — and how it impacts everything from energy to digestion
2. Lifestyle Changes
Why combining cardio and strength training gives you the best results during menopause
Stress management techniques that actually support your hormones — meditation, yoga, deep breathing
3. Natural Supplements and Remedies
Herbs like black cohosh and dong quai — what the research says and what to know
Essential nutrients including vitamin D, calcium, B vitamins, and omega-3s
A word of caution: always consult your healthcare provider before starting supplements
4. Medical Interventions
Bioidentical Hormone Replacement Therapy (HRT) — what it is, how it works, and who it may benefit
Potential benefits and risks — an honest overview so you can make an informed decision
Why personalized medical consultation is essential — there's no one-size-fits-all answer here
Your body is going through a real transition. That doesn't mean you're broken or powerless. It means you need a different kind of support — through nutrition, lifestyle, and potentially medical intervention — tailored to what YOUR body needs right now.
This episode is for you if: You're a woman over 40 in perimenopause or menopause who wants a clear, comprehensive overview of how to support her body as estrogen declines. You want to understand all your options — food, lifestyle, supplements, and HRT — so you can make informed, empowered decisions about your health.
Links & Resources:
🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz
📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call
🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com
🥑 Free Guide → 9 Menopause-Friendly Foods That Reduce Inflammation → https://cindistickle.com
👩💻 Join the free community → It's Not Just Menopause: No-BS Support with Real Answers → https://www.facebook.com/groups/nobsmenopause
📱 Follow on Instagram → @cindisticklenutrition
💬 If this episode spoke to you, please share it with a friend — or leave a 5-star review on Apple Podcasts. It helps more women find the root-cause menopause support they deserve.
