Mastering Menopause: Natural Secrets to Feeling Vibrant and Alive
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In this episode of the Foundational Health podcast, Dr. Kevin Schultz dives into the empowering journey of navigating menopause with natural lifestyle changes. This episode is dedicated to helping women feel more vibrant, alive, and confident during the pre and post-menopausal years. Discover how to balance hormones and combat fatigue, weight gain, mood swings, and hot flashes naturally.
Learn the secrets of women who thrive through menopause, explore the benefits of high-intensity interval training, and uncover the importance of nutrition and lifestyle changes. Whether you're experiencing menopause or supporting someone who is, this episode offers valuable insights and practical advice to help you not just survive, but thrive. Check out this episode to learn how you can make health your hobby to and through menopause!
Want to start your journey of mastering menopause?
Check out Dr. Kevin’s 60-Day, “Mastering Menopause” protocol for a step-by-step guide to feeling vibrant and thriving to and through menopause!
Understanding the Hormonal Shift of Menopause
Right from the start, let’s clarify some important terminology: menopause isn’t a 10-year phase—it’s one single day. Technically, you hit menopause when you’ve gone 12 consecutive months without a period. Everything before that is perimenopause (where most symptoms begin), and everything after is postmenopause.
The key physiological shift? Estrogen plummets—by as much as 99%. Estrogen plays a critical role in muscle, bone, mood, metabolism, and inflammation control. When it drops, the body’s hormone balance is thrown off unless you take specific action to support it.
The Real Root of Menopause Symptoms: Inflammation
Hot flashes, brain fog, mood swings, poor sleep—these are not just the result of “getting older.” They’re driven by a surge in systemic inflammation caused by the loss of estrogen’s anti-inflammatory protection.
So the question becomes: if every woman loses estrogen, why do some women thrive while others struggle?
It comes down to how well the body manages inflammation through other systems—like diet, lifestyle, stress response, and movement. Women who avoid chronic symptoms often unknowingly support their body’s natural anti-inflammatory pathways through smarter choices, not synthetic hormones.
Mastering Menopause With Exercise, Diet and Lifestyle
Why HIIT Is a Game-Changer for Menopausal Women
Contrary to traditional recommendations of walking or jogging for 150 minutes a week (Zone 2 cardio), Dr. Schultz makes a bold case for high-intensity interval training (HIIT) as the superior method for fat loss, energy, hormone balance, and brain health during menopause.
Here’s why HIIT works:
Metabolic adaptation begins after just 1–2 sessions (vs. 12–16 weeks with Zone 2)
VO2 max—a key predictor of cardiovascular health—improves significantly within 3 weeks of HIIT
Inflammation drops, even in those with arthritis
Muscle strength, quality, and recovery improve faster than with steady-state cardio
Best results come from doing 2–3 HIIT sessions per week, with 4–6 short, max-effort rounds per session. Rest is essential—this is not a daily routine.
And yes, HIIT can be customized for any fitness level. For some, it’s sprinting. For others, it’s standing up from a chair quickly for 30 seconds. Intensity is relative to the fitness level of your body.
The Power of Resistance Training: Rebuilding Muscle With Low Estrogen
Estrogen plays a huge role in muscle health, so it’s no surprise that many women notice muscle loss during and after menopause. But it’s not irreversible.
Women can absolutely build muscle and strength with the right strategy—specifically power-based training:
Heavier weights with lower reps (6–8 reps close to failure)
2–3 resistance sessions per week
Focus on effort, not volume (form matters more than sets)
Dr. Schultz emphasizes that the fear of “getting bulky” is unfounded. You’d have to train for hours, eat massive calories, and lift like a bodybuilder to bulk up. Instead, strength training improves body composition, increases metabolic rate, protects joints and bones, and boosts confidence.
Fueling Your Body: Protein, Meal Timing, and Recovery
Forget calorie restriction. In fact, under eating during menopause is one of the fastest ways to lose bone, muscle, and metabolic health.
Instead, focus on:
1 gram of protein per pound of ideal body weight, spread across 3–4 meals daily
Eat within 30 minutes of waking to blunt the cortisol spike that women experience in the mornings
Pre-workout: 15–20g protein + 30g carbs
Post-workout: 30–40g protein within 2 hours
Great protein and carbohydrate sources include grass-fed meats, wild fish, pastured eggs, and fermented or cruciferous veggies (e.g., sauerkraut, broccoli, kale).
Bonus: Women who eat their last meal at least ~3 hours before bedtime show improved sleep, metabolism, and hormonal regulation.
Foundational Supplementation: The Core Four & Smart Add-Ons
To bridge common nutritional gaps and support hormone production, Dr. Schultz recommends starting with the Foundational Four:
Methylated Multivitamin – for cellular repair and detox
Vitamin D3 + K2 – for bone, immune, and hormone balance
Spore-Based Probiotic – gut health and inflammation
Omega-3 EPA/DHA – anti-inflammatory fatty acids
Supportive add-ons for menopause symptoms include:
NutriDyn’s Menopause Support
Electrolytes (e.g., LMNT or Baja Gold sea salt) for hydration and adrenal health
It’s important to note that supplements should support a healthy lifestyle, not replace it. These supplements are meant as an addition to a healthy, whole-food diet and holistic lifestyle.
Lifestyle Habits That Heal: Sleep, Sunlight, and Hydration
Very often, some of the simplest (and cheapest) lifestyle changes can have a profound affect on hormonal and overall health. Yet, because these things are so easy to work into your life, they are also easy to leave out. Here are a few key lifestyle habits that you can follow to help support your body to and through menopause.
Hydration: Half your ideal body weight in ounces of water + electrolytes
Sleep: No food 2–3 hours before bed, reduce blue light, and prioritize 7–9 hours nightly
Circadian rhythm: Get sunlight on your skin and eyes early in the day
Grounding: Walk barefoot outside to improve cellular function and nervous system balance
Caffeine: Wait 90 minutes after waking; stop by noon to protect deep sleep
These may sound simple, but they profoundly impact hormone balance, brain clarity, energy, and recovery.
Dutch Hormone Testing: What It Is and Why It Matters
The DUTCH Test (Dried Urine Test for Comprehensive Hormones) is one of the most valuable tools for any woman navigating perimenopause or postmenopause.
Unlike basic blood work, it reveals:
Hormone metabolites – not just levels (estrogen, progesterone, testosterone, DHEA, cortisol)
Cortisol rhythms – to evaluate stress, fatigue, and sleep issues
Estrogen detox pathways – to see how well your body clears excess hormones
Adrenal function – to understand energy crashes and burnout
Why it matters: Testing allows you to personalize your exercise, supplements, and even sleep routine based on how your body is adapting—not just guessing based on symptoms.
Dr. Schultz recommends the DUTCH Test before starting a new supplement protocol, especially if symptoms are severe or not responding to lifestyle changes.
Learn more about the at-home DUTCH hormone test offered through the Foundational Health lab by clicking the button below!
Mindset and Consistency: Choose Your Camp
According to Dr. Schultz, he often sees two different mindsets that women take on during menopause:
Camp A: “That doesn’t work for me. Nothing works for me.”
Camp B: “I’m willing to try it. Show me the plan.”
Camp B women win because they take action, stay consistent, and build daily momentum—without needing perfection. Success doesn’t come from doing everything. It comes from doing something, consistently, over time. Mastering your mindset is the key first step in mastering menopause!
Frequently Asked Questions About Menopause, Exercise & Hormones
1. Is weight gain during menopause inevitable?
No. While hormonal shifts can make weight loss harder, reducing inflammation, prioritizing strength training, and eating well can absolutely help you maintain or lose weight.
2. Can I still build muscle post-menopause?
Yes. Heavier, low-rep strength training stimulates muscle growth—even without estrogen.
3. Do I have to take hormone replacement therapy (HRT) during menopause?
Not necessarily. Many women thrive without HRT by managing inflammation, building strength, and supporting hormone pathways with lifestyle and nutrition.
4. What if I can’t lift heavy?
You can still see results using resistance bands or bodyweight. The key is intensity—getting close to failure within a short rep range.
5. What is the DUTCH test, and should I take it?
The DUTCH Test gives a full picture of hormone health, detox, stress, and metabolism. It’s especially helpful if you want to customize your protocol or if you’ve plateaued with generic approaches.
