Empowered Menopause Collective Deep Dive Syllabus
Ready to navigate menopause with confidence and community?
Welcome to the Empowered Menopause Collective, a journey designed to help you thrive through this transformative phase of life. This syllabus outlines a comprehensive series of Deep Dive sessions, each focused on a key aspect of menopause. Importantly, this is a rolling course, so you can join at any time! No need to start at the beginning – jump in wherever feels right for you. We cover everything from understanding the hormonal shifts to optimizing sleep, nutrition, heart health, and beyond. Join us for expert-led discussions, practical solutions, and a supportive community of women. Whether you're experiencing brain fog, sleep disturbances, or simply seeking to understand your body better, the Empowered Menopause Collective is your guide to reclaiming your vitality and stepping into your next chapter with power and grace. Come be a part of this empowering experience and let's navigate menopause together!
Menopause 101 – What the Heck is Happening?!
Feeling like a stranger in your own body? You’re not alone. In this kickoff session, we’ll decode the hormone rollercoaster and bust the biggest menopause myths — so you can feel informed, empowered, and ready to thrive. We'll also explore what’s happening hormonally during perimenopause, menopause, and post-menopause. Understand why symptoms feel intense, bust common menopause myths, and create a personalized roadmap for this exciting new phase of life.
Mastering Sleep in Midlife – How to Sleep Like a Queen
Waking up at 3AM? Let's fix that. Learn why menopause disrupts sleep — and discover real solutions to sleep soundly through the night. This month, dive deep into the science behind menopause-related sleep disruptions. Explore techniques to calm nighttime anxiety, optimize your sleep environment, and discover supplements that can support restful sleep naturally. Get the strategies you need to reclaim your energy, focus, and nightly rest.
Hormone Therapy & Other Treatment Options For Menopause
Confused about hormone replacement? You're not alone. Get the real facts — and feel empowered to make the right choice for you. Explore the benefits and risks of hormone therapy, the differences between bioidentical, natural and non-hormonal strategies for symptom management. We'll help you become your own best advocate in healthcare conversations.
Love Your Heart – Supporting Cardiovascular Health in Menopause
Heart disease is the #1 risk for women post-menopause — but you have more power than you think. In this session, uncover the connection between menopause and heart health. Learn how to keep cholesterol, blood sugar, and blood pressure in check with simple, sustainable habits — and take charge of your long-term health.
Build Strong Bones – Preventing Osteoporosis & Fractures
Bone health isn't just about calcium — prevent bone loss by making changes to your life, now. Menopause accelerates bone loss, but you can build lasting strength. Learn the best exercises for bone health, how to optimize key nutrients, and create a plan to stay active, resilient, and fracture-free. Also learn about bone density scans and how to advocate for yourself and determine your bone health when it matters.
Fueling Your Body & Mastering Midlife Metabolism
Struggling with energy crashes, weight changes, or feeling like your body has a mind of its own? It's time to fuel your strength, not starve it. This session combines the best of nutrition and metabolic science for midlife women. Learn how your metabolism truly shifts during menopause, how to support it with the right foods, how to fuel for energy and muscle-building, the impact of diet on longevity and why traditional diets fail at this stage. Discover realistic strategies for eating to thrive—not just survive.
Sexual Health, Intimacy & Pleasure in Midlife
Your sexuality doesn’t disappear at menopause — it just evolves. Let’s talk about reclaiming pleasure, desire, and confidence. This month, we focus on how menopause impacts sexual health, intimacy, and body confidence. Learn how hormonal changes shift and the impact of testosterone on libido. We will also look at what solutions exist for vaginal health and how to reconnect to your sensuality and pleasure with confidence and joy.
Brain Fog, Memory & Mental Clarity
Lost your keys again? Midlife brain changes are real — but you can stay sharp! Discover how hormonal changes impact memory and focus, and learn science-backed strategies to support brain health. Walk away with practical habits, supplement tips, and cognitive tools you can use daily.
Move Your Body – Exercise That Works
Forget punishing workouts. Move in ways that energize you, balance your hormones, and support your longevity. Learn how to tailor movement to your changing body — from strength training to mobility work. This session will help you design a workout routine that supports hormone health, builds resilience, and sparks joy.
Pelvic Floor, Urinary Health & Vaginal Wellness
Strengthen your foundation. Protect your pelvic floor, boost bladder health, and feel empowered in your body again. Pelvic floor health is crucial during and after menopause — for bladder control, comfort, and sexual wellness. Learn how hormonal changes impact your pelvic floor and urinary system, practical exercises to build strength, and strategies for addressing bladder leaks, prolapse, and vaginal wellness.
Stress & Hormones – The Cortisol Connection
Stress doesn’t have to hijack your health. Learn how to reset, recharge, and build real resilience. Discover how cortisol and chronic stress impact menopause symptoms, and learn daily nervous system resets you can use to calm anxiety, improve sleep, and protect your hormones. Build your personal stress-resilience toolkit to thrive through life's challenges.
The Ultimate Menopause Game Plan & Building Your Menopause Toolkit
It’s time to put it all together and step into the next phase with confidence and purpose. This session will help you review where you are in your menopause transition journey, refine your wellness plan, and create lasting strategies for thriving post-menopause. Build a personalized self-care plan, learn how to advocate for your health, and celebrate how far you’ve come.
