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Show Notes
Background
With an MSc in Science and over 20 years in the health industry, Dorota specialises in the root-cause approach to perimenopause and menopause – connecting hormonal health, sleep, nutrition, psychology, and movement into one integrated protocol for high achieving women.
Her background spans across medical research science at one of Australia’s leading health and medical research institutes, perimenopause and menopause advocacy, and evidence-based coaching.
She founded VANTA because she lived the gap herself – navigating perimenopause while surrounded by clinical expertise, yet finding no single approach that addressed the complete picture.
Why Midlife Feels Different
Before recording, we were talking about time and how years ago much of our day was spent washing and doing dishes. Now we have machines for that, yet somehow we still seem to have even less time.
Dorota pointed out that despite having more tools and privileges than any generation before us, many women have less time for themselves to stop, reflect, and understand what is happening around them.
For women aged 35 and over, things become more complicated as hormonal changes begin to affect how we feel, think, and experience the world.
Recognising the Signs
Perimenopause can present with around 100 different symptoms, and every woman experiences it differently.
Some common signs include:
- Waking up at 3:00am
- Mood changes and mood swings
- Brain fog
- Forgetfulness
- Feeling like you have a messy teenage brain again
- Loss of energy
- Reduced motivation to exercise
- Mental health challenges
- Low self-esteem
These changes can start from around age 35 and may last 10 years or more. Some women continue experiencing symptoms well into their 70s.
It is a long process, but Dorota emphasised that it can be managed.
Understanding the Bigger Picture
Many women assume hormonal changes stop in their 50s, but that is often not the case. Memory issues, sleep disruption, and concentration problems can continue for many years. Women are also having children later in life, which can shift the timeline. Some may have a child in their late 30s and move straight into perimenopause afterwards.
Dorota also mentioned the value of talking to your mother, as there can be a genetic component that offers clues about what to expect.
The Impact on High Performing Women
For coaches and high-performing women, the impact can be significant. Mental health is often heavily affected, but many women push through out of habit. Unfortunately, this can be counterproductive because symptoms often worsen when ignored.
Women who have shown grit and resilience for years may suddenly feel like they cannot cope. Hormonal changes can affect:
- Mental health
- Work performance
- Family relationships
As oestrogen drops, it can feel like your filter disappears and you start seeing things exactly as they are. That can be both freeing and difficult to manage. Many women worry they are going crazy or losing their ability to cope, when in reality there may be a physical cause behind these changes.
Some even fear early onset Alzheimer’s because symptoms can include severe memory issues, confusion, and tremors.
How to Manage It
Going to a doctor is often the first step. Doctors can help identify symptoms through blood tests and monitor things like bone health, as bone loss can occur during this period.
Dorota stressed the importance of finding a specialist who understands perimenopause and menopause, as not all doctors are trained or interested in this area. It is also worth asking friends and researching recommendations.
1. Sleep and Routine
Sleep is one of the biggest challenges. Hormonal support can help, but lifestyle habits are equally important. Creating a calming evening routine can help prepare the brain for sleep:
- A walk after dinner
- Reducing social media
- Turning off screens
- Listening to calming music
- Dimming the lights
Some women also use meditation or hypnosis for sleep. Routine matters because it teaches the brain when it is time to rest. Years ago, darkness naturally signalled bedtime. Now lights, devices, and social media keep the brain stimulated for much longer.
Dorota also pointed out that the bed should primarily be associated with sleep and intimacy, not reading, television, or scrolling. That creates a strong signal for the brain that bed means sleep.
2. Exercise and Movement
Exercise plays a major role in managing symptoms. During perimenopause and menopause, one of the biggest challenges is loss of bone density and muscle strength.
Weight-bearing exercise helps protect both. That does not mean becoming an Olympic weightlifter. Even light weights can strengthen bones. Exercise also supports mental health by releasing chemicals that positively affect the brain.
It can become something you rely on for your well being. Whether it is:
- Walking
- Running
- Swimming
- Horse riding
- Going to the gym
The important thing is movement. For coaches working from home, exercise can also create a healthy transition between work and personal life. Movement, sleep, nutrition, and mental health all work together. A holistic approach creates balance.
The Importance of Breaks and Variety
We also discussed the importance of not stacking clients back to back. Taking breaks helps both coaches and clients.
Different activities and experiences bring more variety and perspective into our coaching. Exercise can also be social, creating accountability, support, and enjoyment.
If you are meeting friends for a walk, you are more likely to show up. As coaches, many of the things we teach our clients are the exact things we should be doing ourselves.
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Midlife Hormonal Performance Costs
Running a business is a lot like moving countries. If we knew everything ahead of time, we probably would not do it. We simply make the best decisions we can with the information we have at the time.
Listen to the full episode of Small Business Talk episode 353.
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