The Menopause Myths They Believed, and How They Took Their Power Back

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Dec 17, 2025

Delve into the myths surrounding menopause and discover how women can take control of their health. Guests share their personal journeys of unlearning misinformation and overcoming chronic dieting. They introduce transformative practices like intentional eating and strength training that foster empowerment. Key insights debunk common menopause lies and emphasize the importance of education, community, and supportive habits. Learn how fueling well can lead to increased energy, confidence, and a positive identity shift toward health and strength at any age.

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INSIGHT

Habits Drive Symptoms More Than Hormones

Hormonal shifts often change daily habits (less activity, poorer sleep), which drive symptoms more than hormones alone.
With consistent diet and exercise systems, menopausal women can lose fat and build lean mass at similar rates.

ADVICE

Follow Foundational Daily Habits

Track your food to confirm how many calories you actually eat and slowly build maintenance calories.
Do strength training with progressive overload and aim for consistent daily steps and sunlight exposure.

ADVICE

Use Sunlight To Reset Sleep

Use sunlight exposure morning, midday, and evening to improve sleep without high-dose melatonin.
Ignore your phone on waking and get a few minutes of natural light to reset circadian rhythm.

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In this honest and eye-opening episode, we unpack the myths surrounding menopause and the confusion so many women face when trying to care for their health during this stage of life. Ash and Sarah Armstrong are joined by Julie and Keli (who went through the Transform program and are now Transform coaches) who share their personal experiences navigating menopause, unlearning misinformation, and rebuilding trust in their bodies.

Together, they talk about the impact of chronic dieting, food rules, and societal pressure on women’s health. And how shifting toward intentional eating, strength training, and supportive habits changed everything.

Julie and Keli open up about what they once believed, what actually didn’t work, and the mindset shifts that helped them regain energy, confidence, and control. This conversation highlights the power of education, community, and informed choices, while offering practical insight into why fueling well and building strength matter at any age. If you’ve ever felt confused, frustrated, or stuck in menopause, this episode will leave you feeling seen, empowered, and hopeful.

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A Transform review from ANDREA who is in menopause at age 59 =

"I'm 59 and post menopausal, and it seems that weight loss is so much harder than it was when I was young. Before this program, nothing I had done before menopause worked to get rid of the 40 pounds I gained during menopause....

I'm now a year into Transform (2 cuts) and I am down 15 pounds and I am stronger than I have ever been (at age 59!) I had not been able to lose at all in the years before I started this program...

What I love about this program is that in between my fat loss phases (once my calories go up) I can live my life. I also like that I can eat carbs and realize how much better I feel when I do...

We're making real, lasting changes to our bodies. A true transformation!"

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Time Stamps

00:00:38 - Introduction

00:02:32 - What We All Had for Breakfast

00:06:24 - Introductions and Transformations

00:15:31 - Age and Menopause Experiences

00:25:21 - Debunking Menopause Myths

00:37:01 - Important Lifestyle Habits

00:43:48 - Empowerment Through Knowledge

00:50:12 - Intentional Eating Matters

00:59:58 - What You Would Say to Yourself 10 Years Ago

01:02:45 - Strength Training for All Ages

01:07:43 - Concluding Thoughts to Wrap it Up

01:15:30 - Community Support is Key

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