How to Feel Empowered in Your ‘Bolden Years’

Midlife advocate Tamsen Fadal on rē•spinning life during menopause.

By: rē•spin
How to Feel Empowered in Your ‘Bolden Years’

Tamsen Fadal is a prominent Emmy award-winning journalist, author, and host of Coming Up Next, a popular podcast centered on igniting female boldness in midlife to help us soar in our second act. A menopause and midlife advocate, Fadal seeks to empower other women by being candid about her own journey through menopause, shifting the narrative around all aspects of this life stage towards relatable, honest, uplifting, and sometimes humorous conversations.

Read on as Fadal shares her top tips with rē•spin for thriving during menopause and unlocking an invigorating next chapter.

Find the right menopause specialist:

Fadal offers relatable pointers when speaking to women about their menopause journeys because we all need to feel seen. “If a doctor says you can tough this out or they are not willing to discuss hormonal or non-hormonal options, it might be time to move on,” she advises.

Her free menopause guide offers several key takeaways, including seeking a menopause-informed provider in your area via telemedicine and arming yourself with the right questions to ensure your provider is up-to-date on the latest treatments. “I work with a menopause specialist who has helped me adjust my hormone therapy doses and keep track of my health for the long term. It is so critical to be heard regarding your health,” she adds.

Decide if hormone therapy is right for you

Fadal shares why she decided to get on bioidentical hormones and become a strong ally in the menopause community. “I lost my mother to breast cancer at a young age, so I never had anyone to talk to about menopause. After my mother’s double mastectomy, she struggled with her hormones. Yet it wasn’t discussed — there weren’t many treatment options back then. She is the reason I refuse to be silent about this transition.

“After a lot of my own research, I sought a menopause specialist in need of help,” she adds. Fadal’s own hormone regimen includes an Estradiol patch twice a week. “I place it on my lower abdomen Monday a.m. and Thursday p.m. It has helped me in so many ways, but especially with hot flashes and night sweats.

“I also take my progesterone pill nightly. It changed how I sleep in a big way. These are the methods that work for me. I encourage all women to find out what modalities work best for them. We should not suffer through this next stage of our lives.”

Focus on diet and exercise

Fadal shares some of her favorite menopause nutrition hacks and supplements with rē•spin. “I am Lebanese, so I am grateful that the Mediterranean diet is rich in fruit, veggies, fish, and olive oil — it feeds my body during menopause. Also, reducing processed foods has been key to sustaining my energy, and meal planning is a must. I know what makes me feel the best, and that is where I stay 90 percent of the time,” says Fadal.

Not surprisingly, Fadal’s Hot Girl Menopause Smoothie has gone viral and has been a staple in her routine for breaking her intermittent fast around 11 a.m. to 12 p.m. daily. “I shared it online and could not believe the response.” Here’s the original recipe:

  • 1/2 cup Elmhurst Milked Almonds Unsweetened
  • One scoop Alkamind Acid-Kicking Plant-Based Protein (Vanilla Coconut)
  • 1/2 cup frozen blueberries
  • One tsp maca powder
  • 1/2 banana, peeled
  • 1/4 tsp cinnamon
  • One drop vitamin D3+K2
  • 1/2 cup ice
  • 1/2 cup water

Fadal’s supplement regimen has been super helpful in her menopause journey, too. “I have found that omega-3 helps fight inflammation, vitamin D aids in bone health, pre and probiotics are essential for my gut health, and adding magnesium glycinate at bedtime helps me relax.”

“In my younger years, exercise was a means to maintain my body weight. Today, my goals are not on a number, but rather to be fit and strong,” says Fadal. “Yoga is hands down the place I go to find myself again. I discovered the practice during a very difficult divorce, and I truly believe that yoga centers me. It keeps my body fit, balanced, and flexible. I also weight train three times a week to help protect my bones. Finally, walking (uphill on a treadmill) or eight miles in Central Park keeps me strong.”

Create a cozy sleep routine

“I have a wind-down routine, which includes wearing a sleeveless shirt and cotton pajamas for comfort. Instead of watching television, I light a candle 30 minutes before bed and read. I dim my phone to the lowest setting and have notifications turned off. I try not to phone scroll at least 45 minutes before bed,” she says. Other tips include drinking magnesium and striving for a minimum of seven hours of sleep each night.

Live beautifully inside and out

Fadal reveals her skincare tips for keeping skin supple and rejuvenated. “I have found that serums are my new best friend for my face and body, she says. Fadal also swears by sunscreen daily (even in harsh NYC winters) and moisturizing day and night. “I try not to overdo it with too many products, but I am religious about my facials — they keep my skin supple and hydrated,” she adds.

Fadal also believes in manifesting positivity in midlife and follows the powerful mantra of “live your someday today.” She says, “I’m a true believer that our minds can transform any day we step into. I call these my “bolden years” and I am loving every minute of them!”

Image credit: @papayalovin


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