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<h3>Menopause, Strength, and Power: How Women Can Take Control of Their Health and Thrive</h3> Menopause isn’t the end of strength—it’s the beginning of a new chapter of empowerment. For too long, the conversation around menopause has focused on loss—loss of hormones, loss of bone density, loss of energy. But what if we reframed it? What if this was the time to claim more? More strength, more vitality, more control over our bodies and our health?The latest research makes it clear: strength training isn’t just beneficial for menopausal women—it’s essential. With the right approach, women can not only maintain their health but actually become stronger, more resilient, and more powerful than ever before. And now, with growing government support in Australia, it’s time to shift the narrative from “coping with menopause” to thriving through it.Why Strength Training is Non-Negotiable During Menopause Menopause brings inevitable biological changes, but that doesn’t mean we have to accept decline. Strength training is one of the most powerful tools available for women to take back control over their health, and the latest research shows us why:🔹 Stronger Muscles, Stronger Life: The natural loss of estrogen means women can lose up to 10% of their muscle mass each decade unless they actively work to maintain it. Lifting weights reverses this trend, keeping muscles strong and bodies capable.🔹 Bones That Refuse to Break: One in two women over 50 will suffer an osteoporosis-related fracture. But here’s the truth: lifting weights builds bone density, reducing the risk of fractures and ensuring you stay active and independent for decades to come.🔹 A Faster Metabolism &amp; Fewer Unwanted Changes: Many women notice an increase in belly fat during menopause. That’s not an inevitability—it’s a sign of metabolic slowdown. Building muscle boosts metabolism, helping to maintain a healthy body composition and energy levels. Simply- more muscles means more calories burned and more effective fat loss&nbsp;&nbsp;🔹 Confidence That Radiates from the Inside Out: There is nothing more empowering than feeling physically strong. Knowing you can lift, move, and challenge your body rewires your mindset. Strength training isn’t just about muscles—it’s about owning your power in every area of life.The Science is Clear: Lifting Weights Changes Lives New research from the&nbsp; University of Minnesota has uncovered something crucial: estrogen loss directly impacts the way our muscles function. It changes the signaling inside muscle cells, making them more prone to breakdown. But strength training can override this process, helping muscles stay strong and active.In other words, menopause doesn’t mean losing strength—unless you choose to stay still. The solution isn’t just surviving these changes, it’s embracing them head-on with movement, resilience, and a commitment to staying strong.&nbsp; Australia is Finally Catching Up: Government Support for Menopausal Health For too long, menopause has been a quiet struggle—one women were expected to endure alone. But now, change is happening. The Australian government is investing in real solutions for women:✔️ The National Women's Health Strategy 2020–2030 is finally recognizing menopause as a crucial health phase, providing more education, funding, and support for women and healthcare providers.✔️ The $573 Million Women’s Health Package (2025) is expanding Medicare support for menopause-related treatments, increasing access to specialist care, and even subsidizing hormone therapy options.✔️ Local Strength &amp; Fitness Programs: Many councils and organizations are offering free or subsidized strength training classes specifically for menopausal women—giving more women access to training that can transform their health.Change is coming. And that means there has never been a better time for women to take charge of their bodies, their health, and their future.&nbsp; How to Get Started: Lifting for Life If you’re ready to step into your power, here’s how to make strength training work for you:💪 Start Small, But Start Now: Two sessions a week of basic strength exercises can be life-changing. It’s never too late to begin.💪 Lift Heavy Enough to Make a Difference: You don’t have to lift like a bodybuilder, but your muscles need real challenge to grow. Choose weights that make the last few reps feel difficult.💪 Prioritize Full-Body Strength: Focus on functional movements—squats, deadlifts, push-ups, and resistance exercises that make you stronger in everyday life.💪 Join a Supportive Community: Whether it’s a gym, a coach, or an online program, surrounding yourself with strong, motivated women will keep you accountable and inspired.💪 Track Your Progress: Noticing your strength grow is incredibly empowering. Keep a journal, set goals, and celebrate every milestone.&nbsp; This is Your Time to Rise Menopause is not a period of decline—it’s an opportunity. An opportunity to step into your strength, redefine what’s possible, and embrace the most powerful version of yourself.The science is there. The support is growing. The choice is yours.Are you ready to lift, rise, and own your power? Because menopause isn’t the end of strength—it’s your time to become stronger than ever.Let’s lift. Let’s thrive. Let’s take control.

Menopause, Strength, and Power

My Journey- launching VANTA Coaching: From Science to Sport to TransformationFor as long as I can remember, I’ve been fascinated by how things work—whether in science, human behavior, or high-performance sport. My career has taken me through scientific research, leadership, coaching, and wellbeing advocacy, all of which have shaped the foundation of VANTA Coaching.The Scientist in Me With a Master of Science and a background in risk management, regulatory compliance and leadership, I spent years applying analytical thinking to solving complex problems. I’ve led training programs to promote resilience, personal accountability, and wellbeing, equipping teams and individuals with the tools to navigate challenges effectively.Beyond the lab and leadership roles, I’ve always been drawn to sport and movement. From show jumping, through martial arts, trekking high mountains, olympic weightlifting and CrossFit to my current training for Hyrox- Australia, I’ve embraced physical challenges as a way to push my limits and test my resilience. My passion for sport and exercise psychology, brain biochemistry, and performance optimization has driven me to explore how mindset and movement work together for peak performance.The Coach and Mentor As a mentor in proffessional mentoring programs or youth charrities, I’ve guided individuals toward professional and personal growth, fostering wellness and resilience. Studying psychology and coaching reinforced my understanding that lasting transformation requires more than effort—it demands strategy, perspective, and support.That’s why I created VANTA Coaching—to integrate science, sport, and personal development, empowering individuals to break through limitations, build confidence, and navigate change. Whether it’s supporting women through peri/menopause, helping men reclaim their sense of purpose through sport, or coaching individuals on wellbeing and resilience, my mission remains clear:Guiding clients to realize the architecture of their personal growth and excellence and bring it to life with precision and purpose.Your Journey Starts Here Change doesn’t have to feel overwhelming. It starts with a single step—one conversation, one commitment, one decision to move forward. If you're ready to embrace transformation, I’m here to help guide the way.Let’s take that first step together. Reach out, and let’s start building the future you deserve.

My Journey

Menopause is a complex biological transition that affects women physically, emotionally, and socially. To address it comprehensively, a multidisciplinary approach is essential, integrating insights from various fields of research and clinical practice. This article explores key areas of menopause research, highlighting contributions from experts such as Dr. Mary Claire Haver, Dr. Stacy Sims, and Australian researcher Professor Amanda Vincent.Nutrition and Menopause: Dr. Mary Claire Haver Dr. Mary Claire Haver, an American obstetrician-gynecologist, emphasizes the role of nutrition in managing menopausal symptoms. She developed the Galveston Diet, focusing on anti-inflammatory foods, balanced macronutrients, and intermittent fasting. Her approach aims to alleviate common menopausal issues like weight gain and inflammation, promoting overall well-being during this life stage.Exercise Physiology: Dr. Stacy Sims Dr. Stacy Sims, an exercise physiologist and nutrition scientist, advocates for tailored exercise regimens for menopausal women. She emphasizes that women are not small men and require specific training approaches. Her research suggests that resistance training and high-intensity interval training (HIIT) can help maintain muscle mass, support metabolic health, and reduce the risk of osteoporosis during menopause.Early Menopause and Health Implications: Professor Amanda Vincent Professor Amanda Vincent, an Australian clinician-researcher at Monash University, focuses on early menopause, which occurs before the age of 45. Her work addresses the health impacts of early menopause, including increased risks of osteoporosis and cardiovascular disease. Professor Vincent advocates for improved understanding and management strategies to support women experiencing early menopause, emphasizing the need for tailored healthcare approaches.&nbsp;Comprehensive Care Pathways The European Menopause and Andropause Society (EMAS) provides clinical guidelines offering practical, stepwise approaches for healthcare professionals managing menopausal and postmenopausal health. These guidelines emphasize individualized care, considering the unique needs and health profiles of each woman during menopause.&nbsp;Addressing Misinformation and Enhancing Support Despite advancements, menopause research remains underfunded globally, leading to misinformation and inadequate support for many women. Studies highlight that over 85% of women in high-income countries do not receive effective, regulator-approved treatments for menopausal symptoms. This underscores the need for increased research funding, public education, and healthcare policies that prioritize menopausal health.&nbsp;Conclusion A holistic understanding of menopause requires integrating diverse research areas, including nutrition, exercise physiology, early menopause studies, and comprehensive care guidelines. By embracing a multidisciplinary approach and addressing existing gaps in research and support, we can enhance the quality of life for women navigating this significant life transition.&nbsp; &nbsp; &nbsp;

Menopause Unveiled: A Holistic Approach to Health and Well-Being

Menopause and perimenopause bring significant changes to a woman's body, impacting metabolism, hormones, gut health, and energy levels. The right nutrition plan can make a world of difference in managing symptoms like bloating, weight gain, fatigue, mood swings, and bone loss.This guide provides an optimal yet practical nutrition plan tailored for perimenopausal and menopausal women. Backed by science and functional medicine, it focuses on balancing hormones, boosting metabolism, improving gut health, and supporting longevity.&nbsp; Why Nutrition Matters During MenopauseKey Areas to Focus On: 1. Hormone Balance – Phytoestrogens, omega-3s, adaptogens 2. Muscle &amp; Metabolism Support – Protein, strength-supporting nutrients 3. Gut Health &amp; Bloat Reduction – Probiotics, fiber, fermented foods 4. Blood Sugar Stability – Low-glycemic carbs, healthy fats 5. Bone &amp; Joint Health – Calcium, vitamin D, magnesium, collagen 6. Inflammation &amp; Mood Support – Anti-inflammatory foods, gut-brain axis support 7. Hydration &amp; Electrolytes – Balancing fluid retention and energy levels &nbsp; Daily Nutrition Plan for Perimenopause &amp; Menopause ✅ Hydration &amp; Gut Support:Warm lemon water with Himalayan salt + 1 tbsp apple cider vinegar (aids digestion, balances pH) Collagen powder or bone broth (supports skin, joints, and gut lining) ✅ Hormone &amp; Metabolism Support:Ashwagandha or Maca powder (adaptogens that regulate cortisol and boost energy) Omega-3 supplement (DHA/EPA) or flaxseeds (balances estrogen, reduces inflammation) &nbsp; 🍳 Breakfast (Protein + Fiber + Healthy Fats) Goal: Kickstart metabolism, stabilize blood sugar, and reduce cravings.Balanced Options: 1. High-Protein Scramble2 eggs + egg whites Sautéed spinach, mushrooms, bell peppers Avocado slices + hemp/flaxseeds 2. Hormone-Balancing SmoothieProtein powder (whey or plant-based) 1 tbsp ground flaxseeds (phytoestrogens) ½ cup mixed berries (low-glycemic, antioxidants) ¼ avocado (healthy fats) Unsweetened almond/coconut milk 3. Chia Pudding with ProteinChia seeds soaked overnight in coconut milk Cinnamon (stabilizes blood sugar) Greek yogurt or protein powder 🚫 Avoid: High-sugar cereals, refined carbs, excessive dairy (if it causes bloating).&nbsp; 🥗 Mid-Morning Snack (Optional) Goal: Maintain energy, prevent mid-morning crashes.Smart Snack Choices: Handful of walnuts + dark chocolate (85%) Cottage cheese + flaxseeds Hard-boiled eggs + cucumber slices Seaweed crisps + hummus &nbsp; 🥩 Lunch (Lean Protein + Fiber + Healthy Fats) Goal: Support muscle mass, balance blood sugar, prevent afternoon fatigue.Balanced Options: 1. Grilled Salmon BowlSalmon (or mackerel/tuna for omega-3s) Quinoa or lentils (complex carbs) Roasted Brussels sprouts, zucchini, red bell pepper Tahini dressing 2. Hormone-Balancing SaladGrilled chicken or tofu Dark leafy greens (arugula, spinach, kale) Pumpkin seeds (high in zinc, hormone support) Goat cheese or fermented tempeh Olive oil + balsamic vinegar 3. High-Protein WrapGrilled turkey/chicken Lettuce, avocado, red onions Whole grain or flaxseed wrap🚫 Avoid: Processed meats, sugary dressings, white rice, excess dairy.&nbsp; 🍵 Mid-Afternoon Snack (Optional) Goal: Avoid energy dips, reduce cravings.Best Choices: Protein shake with nut butter Greek yogurt with cinnamon &amp; walnuts Roasted chickpeas or almonds Hummus + veggie sticks 🚫 Avoid: High-sugar snacks, ultra-processed protein bars.&nbsp; 🥘 Dinner (Anti-Inflammatory, Blood Sugar Friendly) Goal: Light yet protein-rich meal, supports muscle and digestion.Balanced Options: 1. Grilled Fish + Roasted VeggiesCod, salmon, or barramundi Sweet potatoes, asparagus, Brussels sprouts 2. Grass-Fed Beef Stir-FryLean beef strips (iron, B12) Stir-fried broccoli, cabbage, bok choy Cauliflower rice3. Vegetarian Hormone BalancerLentil soup with turmeric &amp; ginger Side of fermented veggies (sauerkraut, kimchi)🚫 Avoid: Heavy carbs, fried foods, excessive dairy.&nbsp; 🌙 Evening Wind-Down ✅ Sleep &amp; Cortisol Management:Herbal tea (chamomile, lemon balm, ashwagandha) Magnesium glycinate supplement (aids relaxation, muscle recovery) Collagen or bone broth (gut &amp; skin support)🚫 Avoid: Alcohol, caffeine, heavy late-night meals.&nbsp; 🛠 Supplement Guide (Optional but Highly Effective) ✅ Key Supplements:Omega-3 (DHA/EPA) – Brain &amp; hormone balance Magnesium Glycinate – Sleep, relaxation, muscle recovery Vitamin D3 + K2 – Bone &amp; immune health Collagen Peptides – Skin, joint, gut health Probiotic (multi-strain) – Gut &amp; immune balance Adaptogens (Ashwagandha, Maca, Rhodiola) – Cortisol &amp; stress regulation &nbsp; 💡 Practical Tips for Implementation ✔ Batch cook proteins &amp; veggies for easy meal prep. ✔ Use herbs &amp; spices like turmeric, ginger, cinnamon for hormone support. ✔ Hydrate! Aim for 2.5L+ water daily; add electrolytes if needed. ✔ Always balance your plate with Protein + Fiber + Healthy Fats at every meal.&nbsp; Final Thoughts: Thrive Through Menopause! This nutrition plan is science-backed, practical, and adaptable, helping you balance hormones, maintain muscle, optimize digestion, and reduce inflammation. By making small, consistent changes, you can navigate menopause with energy, clarity, and strength!

The Ultimate Nutrition Plan for Perimenopause & Menopause: Balance Hormones, Boost Energy, and Thrive

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Welcome to VANTA Coaching, where transformation meets purpose. We help individuals break through limitations, redefine their path, and step into a life of confidence, clarity, and empowerment.

Whether you're navigating life's transitions, striving for peak performance, or seeking alignment in health, mindset, and personal growth, VANTA Coaching is your catalyst for change. Our approach blends cutting-edge strategies with deep, meaningful coaching to unlock your full potential.

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Menopause, Strength, and Power

My Journey

Menopause Unveiled: A Holistic Approach to Health and Wel...

The Ultimate Nutrition Plan for Perimenopause & Menopause...