Navigating Menopause: Practical Solutions for Immediate Relief

In this blog, I want to share insights from my friend and menopause expert, Susan Sheehan. Susan isn’t just any specialist—she’s helped over 50,000 women regain control of their health during menopause. She’s worked with celebrities, CEOs, and everyday women, and she’s also one of the most kind and generous people I’ve had the pleasure of working with.

If her name sounds familiar, it should! Not only has she transformed lives through her menopause expertise, but she’s also the kind of person who volunteers her time to help those in need. I once invited her to speak to a group of young adults I was mentoring on financial independence. Many of them were orphans of the foster care system, with no family to guide them. Susan showed up and poured wisdom and encouragement into them, expecting nothing in return.

That’s who Susan is. And that’s why when she talks about menopause, I listen.

Understanding Menopause: Why Symptoms Happen

Menopause can feel like a mystery, full of symptoms you weren’t prepared for. Hot flashes, sleepless nights, brain fog, mood swings, and unexpected weight gain—they all seem to come out of nowhere. But there’s a reason behind each of these changes.

At its core, menopause is a hormonal transition. Just like puberty, your body is adjusting to new hormone levels—except this time, instead of ramping up, estrogen and progesterone are declining. These hormones regulate sleep, metabolism, brain function, and mood, which is why their drop can lead to:

🔥 Hot Flashes – Sudden, intense warmth spreading across your body
💤 Sleep Disruptions – Tossing and turning, waking up in night sweats
🧠 Brain Fog – Forgetfulness, trouble concentrating, losing words mid-sentence
😣 Mood Swings – Feeling irritated or overwhelmed out of nowhere
⚖️ Weight Gain – A slower metabolism leading to fat storage, especially around the midsection

If this sounds familiar, you’re not alone. But here’s the good news: you don’t have to just “put up with it.”

5 Ways to Manage Menopause Symptoms Naturally

Susan has spent over 30 years researching menopause, aging, and genetics to find real, science-backed strategies that actually work. Here are five solutions you can start using today:

1. Add More Phytoestrogens to Your Diet

What are phytoestrogens? They’re plant-based compounds that act like mild, natural estrogen in the body—helping to ease menopause symptoms like hot flashes and brain fog.

✅ Eat more:

• Soy products like edamame, tofu, and tempeh

• Flaxseeds and sesame seeds

• Lentils and chickpeas

The science backs this up: Studies show that a soy-rich diet can reduce hot flashes by up to 84% in just 12 weeks, with some women becoming hot flash-free. (New York Post)

2. Move Your Body—But Do It Smartly

Exercise isn’t just about weight—it’s about balancing hormones, improving sleep, and boosting brain function. But the trick is finding the right type of movement for menopause.

🏋️‍♀️ Best exercises for menopause:
✔ Strength training – Maintains muscle mass and metabolism
✔ Walking or swimming – Boosts mood and energy without overexertion
✔ Yoga or pilates – Reduces stress and supports joint health

Start with small, consistent steps—even 10 minutes a day can make a difference! (Health.com)

3. Target Nutrient Deficiencies with Smart Supplementation

Even with a great diet, your body may need extra support during menopause. Susan recommends these science-backed supplements to help manage symptoms:

💊 YSPAN (YOUTH in the U.S.) – An advanced anti-aging supplement that promotes cellular health and gene expression for youthful aging.
💊 R² Day – Boosts energy, mental clarity, and libido using Panax Ginseng extract.
💊 LifePak+ – A daily multivitamin with key nutrients for hormonal balance and bone health.

These supplements are designed to target menopause symptoms at the root level—but always consult your doctor before starting a new regimen.

4. Manage Stress (Because It Makes Everything Worse)

Ever notice how stress makes your symptoms worse? That’s because cortisol (your stress hormone) and estrogen are closely linked. The more stressed you are, the more intense your symptoms become.

Try these simple stress-relief techniques:

🧘 Deep Breathing: Slows heart rate and calms your nervous system.
🌿 Meditation or Mindfulness: Helps your body adapt to hormone changes.
🛁 Warm Baths Before Bed: Prepares your body for better sleep.

5. Balance Blood Sugar for Better Energy & Mood

Blood sugar spikes and crashes can make hot flashes, mood swings, and fatigue worse. To keep things steady:

🍏 Eat protein with every meal – Supports steady energy levels.
🍞 Reduce refined sugars – Avoids insulin spikes that can trigger hot flashes.
🥑 Include healthy fats – Helps regulate hormones (avocados, nuts, olive oil).

You Don’t Have to Struggle Through Menopause Alone

Menopause is a transition, not a life sentence. And when you understand what’s happening in your body, you can make choices that help you feel strong, healthy, and in control.

If you found these strategies helpful and want even more practical, science-backed advice, I highly recommend you check out Susan’s FREE live webinar. In our podcast interview style she’ll be be taking live Q&A covering everything you need to know about managing menopause with confidence.

🎥 Watch Live Here: Click to Join the Webinar

📅 Date: 2-20-25
⏰ Time: 8:00 PM EST
(However, the same link will work for the replay.)

In this session, Susan will cover:
✅ The latest research on menopause relief
✅ Why your energy, metabolism, and sleep are changing
✅ What actually works when it comes to nutrition, hormones, and supplements

If menopause has left you feeling frustrated or confused, this is your chance to get clear, expert guidance from someone who truly cares.

👉 Click here to watch the free webinar

Menopause doesn’t have to be overwhelming. Don't navigate this journey alone. 💛

Here's the link: https://www.youtube.com/live/WKEKaVZ71JM