Your Menopause Journey

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Your Menopause Journey

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Physical training - Food - Lifestyle

"Women after 40yo are meant to feel STRONG, full of energy - to simply SHINE!!"

Bio-hack your female physiology and get in great shape!

30/10/2025

I prefer not to know
..as what I don't know can't affect me 🤦‍♀️

There’s a thought many women quietly live by, this “I prefer not to know.”

Because knowing means responsibility.

Numbers, markers, blood tests… they can feel confronting.

They can mean that we need to do something, usually changes we don't want to make.

Yet, in perimenopause and menopause transition, this “ostrich approach” - head in the sand - can do real harm 😒

The truth is, this transition isn’t just about hot flashes or irregular cycles.

It’s a time when our biology reshapes itself - and with that, several silent risks rise sharply:

▫️ Autoimmune conditions often surface or intensify

▫️Cardiovascular risk climbs as estrogen’s protective effect fades

▫️Bone density loss accelerates year by year

▫️ Inflammation increases, silently impacting metabolism and mood

▫️ Diabetes risk and pre-diabetes diagnosis rise

▫️ ER-positive breast cancer risk can rise if hormonal balance, detox, and inflammation are not addressed

Avoidance may feel easier in the moment - but is true power 💪

Looking away won’t protect you - understanding your body and making adjusted choices will ❤️

It’s not about fearing the results...

And it's not about keeping silent and live with , either.

It’s about staying in charge of your life’s next decades with clarity, strength, and awareness ☀️

________________

Join my next free webinar on Tuesday 4.11, about "Anxiety in Menopause", link in bio.

Mihaela Ostafe
Nutritionist & Women Health Coach

28/10/2025

Throwback to my knee recovery celebration run, , already 7 years ago ❤Time flies by so terribly fast!!

28/10/2025

5 Things You Won’t See Me Do as a (46yo) Nutritionist

1️⃣ Cook with the wrong oils

Not all oils love heat. Polyunsaturated oils (like sunflower or grapeseed) break down quickly, turning into oxidative stress in your pan and your body. I stick to olive and coconut oil - both have stable fat structures that resist oxidation even at higher temps 🔥

2️⃣ Eat a main meal with no protein

Protein isn’t optional past 40. It balances blood sugar, keeps hunger hormones in check, and supports muscle and bone density - key pillars for women in and beyond, and every meal deserves its share of protein!

3️⃣ Eat sugar when I don’t plan to move

Quick sugars + no physical activity = glucose peaks + crashes.
I only go for carbs or sweet treats when I know I’ll be walking, training, or moving shortly after to help my muscles use that energy instead of letting insulin do all the work.

4️⃣ Skip my magnesium, omega-3, vitamin D3 + K2

These nutrients are not “nice-to-haves” - they’re my metabolic and ...mood foundations!
Magnesium supports stress regulation and sleep; omega-3s calm inflammation; vitamin D3 + K2 work together for bone strength and immune balance. Skipping them shows up fast in how I feel 🎈

5️⃣ Eat tofu or other phytoestrogen-rich foods without reflection

Tofu isn’t just “healthy” by default. During estrogen bloat prone phases or days with hormonally-related water retention, extra phytoestrogens can make symptoms worse. I eat soy-rich and other phytoestrogens mindfully, depending on my hormonal rhythm.

And... guilty: I do allow some processed foods, in like 1% of cases :)
Maybe a Mars bar (nostalgic childhood food for me!), or some chips - but those are short-lived moments, not regular habits 😋
..Nutrition isn’t about perfection, for any of us: it’s about awareness, mindset and listening to our bodies.

How often happen your "nostalgic food" moments, and what are the foods you tend falling for? 🙃

📷 On my way to Teide top (~3700).
Why this picture?! Just to say it: challenged body = no unhealthy food exceptions for me! It's how you get results from your movement and physical training moments 💪

22/10/2025

Did you know that...

Regular physical activity is a powerful ally in the fight against , whether the goal is prevention or long-term survivorship?

The statistics are truly encouraging: movement provides real and measurable benefits at every stage.

☀️ Breast Cancer Prevention:

Consistent physical activity can reduce the risk of developing breast cancer by about 10–20% compared to those who are less active. These benefits are seen across all age groups, regardless of menopausal status or family history.
As little as 2.5 to 3 hours per week of moderate exercise (like brisk walking, strength or cycling) makes a significant difference 🎈

☀️ For Survivors (reducing recurrence and mortality):

For women treated for breast cancer at stage I, II, or III, engaging in more than 3 hours of physical activity per week has proven a powerful impact: the women who meet or exceed recommended physical activity guidelines after breast cancer treatment show a 46% to 68% reduction in the risk of recurrence or death compared to those who remain inactive.
Even moderate exercise, like brisk walking for three hours weekly, can reduce overall mortality for breast cancer survivors by about 27% to 50%, with the effect being particularly notable in hormone receptor - positive cases and postmenopausal women.

Physical activity works in several ways: by balancing hormone levels, reducing inflammation, improving immune function, boosting mood, and helping maintaining a healthy weight - all factors linked to lower breast cancer risk and recurrence rates.

So... every step counts, ladies ☺️💪🎈

My advice:

✨️ Choose activities you enjoy,

✨️ Integrate a form or another of strength training,

✨️ Aim for at least 3 hours a week, and, importantly:

✨️ Trust that your efforts are making a difference!!

Because they do, and your mindset does count, too ❤️

Mihaela Ostafe
Nutritionist & Women Health Coach

☀️ 15% on all my fitness and nutrition online programs this October - ask for your code! ☀️

16/10/2025

Wait, but... is it? :) Because truly, ladies: it doesn't have to be!!

Let's compare our bodies with a car.
And let's say that we're in the mountains. We're about to climb a lot of elevation, and there're lots of curves. Attention is needed, and... FUEL is needed, too: enough, good quality fuel.

You wouldn't start climbing a mountain with your tank almost empty, no?!
And you'd certainly make sure to keep your focus, paying attention both on the road and to the signals of the car.

That's . You need to know when it starts, so track your hormonal cycle and pay attention to your symptoms: sleep changes, tensions (breast-related for many ladies), skin, transit, focus and emotions.
Luteal wants you to remain aware, to be able to respond promptly and to support your... car :)

What actually happens when luteal is "terrible", is that we zap the needs of our bodies, and we "hope for the best". "Maybe I'm lucky this month!" ..But you would never say that when you're behind the wheel, right??? Especially if you have other people in your car!
You'd truly focus and use your best driving skills - even more if it starts to rain while you're climbing, no?

Because yes: after 40yo, in , you'll tend producing less and less progesterone, and because of the hormonal decline your body tends to be more sensitive.

That's why you absolutely need to stay perceptive, to listen to your body, so that you'll be able to choose your best strategy.

Finding the right supplements and food, the right electrolytes support, the best techniques for you to relax fast (in the middle of that rain), to support your sleep and movement - are all key, and in a couple of hormonal cycles you’ll know yourself that well, that you'll drive over that mountain with no problems, and also enjoying cutting the curves sometimes, when there's visibility 😉

Learn how to drive your with me 🙂 You need 2-3 hormonal cycles, but it's worth your time and effort, and the results are priceless!!

Leave your symptoms behind and learn to enjoy your entire month - because yessss, if you practice cycle syncing well, every cycle phase ( included) is a great ride 💜

01/10/2025

October is the World Awareness month, and the Breast Cancer Awareness Month, too.
Did you know that a significant proportion of cases occur during the decade spanning the menopause transition, 40 to 50yo?

Let's talk about it, and let's educate ourselves and others.

There's so much we can prevent when it comes about better health and hormonal balance in and menopause transition - and prevention is most needed 💟

Follow me this October - let's break some myths and stay healthy and strong in long run 💪

Mihaela Ostafe
Nutritionist & Women Coach

29/09/2025

In a world of short health appointments, superficial interactions, rushed or dismissive doctors, quick fixes and AI searches, I conduct my daily sessions with real listening, careful research and a long term view on health.
Because the understanding of our body is real health empowerment and health is our greatest currency, no matter who we are.

Here are two things I believe everyone needs most in their health journeys - from a coach who worked with hundreds of women, in continuously changing environments:

1. Trust, confidence in your body

What to eat and how to train is straight forward after you personalize it (which is a must, we're not all the same), but then you need consistency.
And to be consistent, you need your trust the most, real trust in your body.
That fear that "what if I make the effort and it doesn't work" should remain behind you. Do things from the heart: if your plan is smartly made for you, it will work.

Also: "I'm not motivated" is a lousy excuse. You need action to get motivation, so… act: make time, put in the effort. You'll get results.

2. Lower your stress levels - because this is what causes you ongoing inflammation, joints pain, bad sleep, weight gain, brain fog, etc.
And to do that, you must identify with honesty what stress really is, for yourself - what makes you frustrated and what bothers you… deeply. You need to find ways to address it, uncomfortable as it is.
Once you become aware, you'll become more patient, you'll do things slower… and your immunity gets better. Weight loss happens. Pain lowers. Snowball effect.

In very short: you need honesty with yourself the most ♥️

05/09/2025

Join the tribe for a free live Pilates trial tomorrow morning and let’s breathe, lift, stretch, laugh, and remind our hormones who’s the boss together 💪

Why joining us:

💃 Specifically designed for women navigating the rollercoaster of perimenopause and - protective strength & stability for your joints included

💃 Improved flexibility and mood, plus you’ll find out if can cure “where did I put my phone again?” - yes, breathe right and improve mental focus fir the day

💃 Judgement-free, fun, supportive atmosphere with a dash of shared sisterhood 🎈🎈

Pilates pants required.
Superpowers: you already have them 😉

Can’t wait to see you tomorrow!

Registration link in my bio.

Suitable for beginners and advanced, I give cues for all levels 😈😇

Mihaela Ostafe
Women Coach & Nutritionist

24/08/2025

✨ A question I love asking in my sessions, before September:

"Now that your thoughts are clear after the holidays, what does your gut tell you that you need most?"
..We often see the “back-to-work / back-to-school” season as the time for fresh starts, new projects, and ambitious goals.
But I find it’s also the perfect time to pause: to notice what no longer serves us and gently create exit strategies for it.

Anticipation has true power.
When we take a moment to connect with ourselves, we can choose not only what to add, but what to release.
And this makes room for what truly matters.

So as this new season is about to begin, maybe the question isn’t just what you’re starting... but also what you’re ready to let go of.

Back to work is not only “back” - it’s an amazing opportunity to go forward ❤️

_______________

Mihaela Ostafe - Women Health Coach
Yourmenopausejourney.com

Coaching & Online Programs for and transition, supporting your health, shape, energy, focus & daily planning

23/08/2025

"You look amazing, you're so lucky!! 🍀"

My truth? I look absolutely ...normal for my age, with my lovely wrinkles, some cellulitis and imperfections, and no single "filter" - because the fake images and crazy AI to which women are exposed every day are maddening, and I'm not here to promote them.

But let me tell you, ladies:

🍀 "luck" doesn't make my breakfast,
🍀 "luck" doesn't squat/walk/stretch on my behalf, and
🍀 my sleep is never left to "luck".

I put in the work, every day, I show up for myself.
On holidays, too.
And in stressful days? ...Even more!

I don't do it to look amazing, but to feel amazing 😅 - or whatever version of "amazing" I can achieve, each day.

So, how about yourself? What's your truth?

If you’re looking for change, remember: you can start any day you decide, and "get lucky"... luck can become your actual choice! 🍀
Calmly, one step at a time.
And believe me: in 6 months you'll look back and you won't recognize yourself, and the pieces of the puzzle will just continue to fall into their place ❤️

If diets have failed you,
if you struggle with fatigue or a medical condition, or
if you’re unsure where to begin - especially for women in their 40s and 50s - do seek professional guidance to personalize your journey: it is a “shortcut” to real, consistent, and more than "lucky" 🍀 results.

As we approach September, I’m here to help make this season a little smoother and brighter, no matter how busy your life gets.
I'll feel glad and lucky 😉🍀 to support you!

PS I do feel lucky (and immensely grateful!) for every moment of my life, for each person I cross paths with ❤️, and for each lesson I manage to let my guard down and ...actually learn 🍀

Mihaela Ostafe
Women Health Coach

📣 By 31st August: Sisterhood of Wellness action!
It’s all about starting meaningful health conversations and uplifting each other towards better health and shape.
When you introduce a friend to my coaching, you both receive 20% off any of my current coaching deals when your friend signs up.
☀️ Let’s grow stronger together: because when you support a friend, you both win! 💃 💃

20/08/2025

...Morninglicious 😋

Breakfast is important for anyone, at any age, but for women in hashtag and hashtag transition, getting the morning fuel right is a true game changer!

Breakfast is a facilitator for hormonal balance and a powerful ally against stress - and when it also tastes yummy, it simply makes you start your day with a smile ☺️

This was my morning treat today, a shake with:

▫️150ml skyr ➡️ probiotics, protein
🔸️120g frozen mango ➡️ fiber, good carbs, antioxidants
▪️12g grinded flaxseed ➡️ phytoestrogens, omega 3
▫️15g green peas protein powder
🔸️2g curcuma powder ➡️ anti-inflammatory
▪️1 big, juicy date ➡️ carbs, fiber, phytoestrogens
▫️sprinkled with hemp seeds ➡️ omega 3
🔸️3g creatine Creapure ➡️ brain and muscle support 💪

Add water to reach the consistency you like and ...enjoy your morning dessert!

💡 Variation: replace the frozen mango with frozen blueberries, also great 😋

What's your favourite breakfast recipe?
Let's inspire each other!!

17/08/2025

...From the series sleep quality over quantity 😉🫠

What's your strategy to improve your deep sleep?

💡Deep sleep during menopause is like giving our brains a much-needed spa day: it repairs our body, balances our hormones and metabolism, and cleans out toxins cluttering our brains.

A real, nightly brain detox party, helping us wake up feeling refreshed, even in the middle of the storm of transition symptoms.

It helps with keeping sane 😅 and
- it protects against diabetes, cardiovascular conditions and Alzheimer’s,
- it supports healthy ,
- it stabilizes our moods, and restlessness, ..and much more.

Of course: if we can have 7-8h of good sleep, that's even better... but we all know that when the estrogen is low and unstable we tend having sleep interruptions - and many times lower hours of sleep.
In this context, improving sleep quality is a game changer!

Lisa Mosconi reminds us that in the middle of menopausal hormone changes, leaning into those deep Zzz’ is our secret weapon to feeling strong and steady, so... how to improve it? :)

1. Track your sleep, ladies: you can't improve something you know nothing about 🫠

2. Track your evening and morning routines for a while: dinner timing and content, alcohol intake (quantity and type), evening (and morning) screen time, sunlight exposure in the morning andevening, type of activities you get involved in at night.

You'll be amazed: improving deep sleep is a lot correlated with lifestyle common sense, self awareness and ...honesty 🫠

There are exceptions, though.
And if you think that you already did your best to improve your deep sleep and it didn't work, let's talk: there is a way, we'll find it together 🙂

Mihaela Ostafe
Women Health Coach

Dirección

Tenerife
Tenerife
38400

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https://www.yourmenopausejourney.com/

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