Rochelle Bernstein, MD

12/31/2025

New blog post is live 💪
I take a clear, evidence-based look at creatine for menopause:
• When it helps and when it doesn’t
• Why resistance training is non-negotiable
• What “challenging” strength training really means
• Practical dosing and supplement guidance
Purely Empowered subscribers already have access. Purely Curious readers can upgrade to Purely Empowered for $30/year through 1/15.
✨ Also through 1/15: $200 off Purely Menopause treatment package plans (open to everyone).

Menopause brings changes such decreased muscle strength, bone loss, and occasional brain fog. These shifts can affect energy, daily function, and confidence. Creatine, a well-researched supplement, may help—but only when paired with the right exercise and a healthy lifestyle.Role of Creatine for M...

12/22/2025

Did you know the cl****is is a complex organ with over 10,000 nerve fibers that's central to female pleasure and still being studied? Our latest article explores its history, anatomy, and why ongoing research matters.

Available to all subscribers—Purely Curious subscription is free! Learn, explore, and celebrate women’s health this holiday season.

A Long History of Misunderstanding & NeglectFor centuries, the cl****is was misunderstood, minimized, or even dismissed. Early anatomists often described it as small or insignificant, and some believed it served no real purpose. In 1559, Italian anatomist Realdo Colombo formally identified the c***o...

12/17/2025

The holidays don’t have to derail your fitness, especially during menopause.

Our latest blog post shares a 30-day, holiday-friendly menopause workout plan that balances:
✔️ Strength for muscle and bone
✔️ Cardio for heart health
✔️ Power and balance
✔️ Recovery and mobility

Most workouts take just 30–40 minutes, making them realistic even during the busiest weeks of the year.

This plan is designed to help you stay strong, energized, and confident, without giving up holiday joy.

💪 Start now and head into the new year feeling your best.

The holidays are a time for family, fun, and food. But that doesn’t mean your fitness has to take a back seat. In fact, starting the year feeling strong, energized, and confident can set the tone for the months ahead. That’s why we created a 30-day, holiday-friendly menopause workout, designed t...

12/11/2025

🌸 Let's talk about progesterone! 🌸

Progesterone, a hormone produced by a woman's ovaries, adrenal gland, and during pregnancy, the placenta, plays several crucial roles:

✨ Thickens the lining of the uterus for implantation of a fertilized egg
✨ Prevents ovulation during pregnancy
✨ Suppresses uterine contractions, preventing preterm labor
✨ Prepares the breasts for feeding

During menopause, declining progesterone levels can lead to various symptoms such as irregular menstrual periods, difficulty concentrating, mood changes, anxiety or depression, sleep disruption, and hot flashes.

If you're experiencing any of these symptoms, talk to your doctor about whether progesterone therapy might be right for you. 💬

12/10/2025

You can get pregnant until you reach menopause. As they say, it's not over until the last egg drops. It's essential that you continue to use contraception to prevent pregnancy for 12 months following your final period (or age 52 if you take hormonal birth control) to avoid an unplanned surprise.

12/09/2025

Menopause brain is not "all in your mind." The hormone chaos of peri-menopause is likely to blame. Sleep quality, perhaps related to night sweats during peri-menopause, could contribute. The increased stress during peri-menopause, in part caused by worry that you're losing your mind, may also have you feeling frazzled and distracted.

For what it's worth, the first year of menopause brain is likely to be the worst, and memory and learning ability generally rebound to normal after the menopause process is complete.

Slow down, manage your stress with yoga, mindfulness & meditation, get some exercise, prioritize sleep, and hang on because the wild ride will end eventually.

See your doctor immediately if your memory changes come on suddenly, or are accompanied by hallucinations, paranoia, or delusions or your memory lapses might put your safety at risk, such as affecting your driving or forgetting food cooking on the stove.

12/09/2025

Menopause is universal, but your experience is uniquely yours. 🌿
Stress, culture, personal history, and access to care all shape how symptoms appear — and these differences are never a reflection of personal failure.

Discover how life context affects hot flashes, sleep, mood, and long-term health, and learn practical ways to feel supported.

✨ Free access for Purely Curious subscribers
💛 Full access with Purely Empowered: $50/year

Menopause is a universal biological process, but for each woman, menopause feels different. These variations are real and meaningful and are not a reflection of strength or lifestyle. They arise from a complex mix of genetics, stress, environment, cultural expectations, and access to support. Recogn...

12/05/2025

A picture is worth 1000 words. There is no good medical reason for regular blood testing for hormone levels during perimenopause or menopause. Levels vary wildly and unpredictably during perimenopause - it's the primary reason that your symptoms are so severe. And levels rarely change once you're fully into menopause so it's a waste of time and money to keep checking it. Menopause therapies should be driven by symptoms and their relief and not arbitrary blood levels. No professional medical organization supports regular testing or determining therapies based on hormone blood tests.

12/03/2025

Menopausal weight gain, particularly an increase in belly fat (visceral fat), can cause serious health problems, like diabetes and cardiovascular issues. Managing that belly fat is difficult but is important for maintaining overall health. There are some concrete steps you can take, including eating health foods and lifting heavy weights to build muscle that has been shown to decrease visceral fat. Limiting intake of simple sugars, like those found in sodas, candy, and sugary cereals and pastries, also can be helpful since menopausal women are more carbohydrate sensitive and insulin resistant, which can set up a vicious cycle of visceral fat gain and insulin resistance. Increasing the intensity of workouts by doing high intensity/short intensity intervals boosts metabolism which can reduce belly fat. Stress contributes to belly fat because of increased stress hormones which signal the body to protect itself by adding fat stores. Mindfulness, therapy, yoga, and breathwork can be helpful to reduce stress and the resultant belly fat. Finally, see your doctor to help with symptoms of menopause and stress to prevent development of more serious health conditions.

12/03/2025

Headaches shifting in your 40s or 50s? You’re not imagining it.
Hormones, blood pressure, sleep, hydration, and even heat can influence how your brain processes pain so head symptoms often change in midlife.

This week’s Purely Empowered post breaks down the difference between headaches and migraine, why triggers feel stronger now, and the practical steps that help you feel more steady day-to-day.

Available for members only.

Join for $50/month and get full access to the post + the entire Purely Empowered library.

Many women notice that headaches and migraine shift during their 40s and 50s. Some experience headaches more often, others feel them more intensely, and some develop migraine for the first time. These changes are common. Midlife brings a mix of hormonal variability, vascular sensitivity, sleep disru...

12/02/2025

Menopause is a natural biological process, not a decline. Many women find it liberating and embrace the changes that come with it.

11/27/2025