Midlife metamorphosis

Thriving through menopause and andropause.

Photographs: Pexels

Text: Alexandra Beck

For many, the words menopause and andropause conjure images of hot flashes, mood swings, and the dreaded midlife slump. But what if we stopped seeing this transition as something to suffer through and instead embraced it as an opportunity for growth, strength, and—dare I say—having a bit of fun with it?

As a fitness professional, I work with people navigating these very real changes, and I see firsthand how much of the conversation around midlife shifts is framed in loss—losing energy, muscle, sleep, or even a sense of identity. But here’s the truth: This phase of life isn’t an ending; it’s a metamorphosis. And, like any transformation, it requires adaptation, resilience, and a commitment to caring for your body and mind. And possibly, an emergency stash of dark chocolate.

Breaking the stigma

Despite the fact that every person with a hormonal system will experience some form of midlife change, menopause and andropause are still shrouded in stigma. Conversations about these transitions often focus on symptoms rather than solutions, and many people feel isolated or dismissed when they bring up their struggles.

But silence helps no one. By acknowledging these changes openly—whether in the workplace, at the gym, or in our personal relationships—we create space for people to seek support, adjust their habits, and take control of their well-being. Also, it’s time we normalise carrying a fan around like royalty if that’s what it takes to survive a hot flash.

The common ground: Symptoms and solutions

Menopause, which marks the decline of oestrogen and progesterone in women, and andropause, the gradual drop in testosterone in men, share some common ground. Both can lead to:

• Muscle loss and decreased strength

• Slower metabolism and fat redistribution (why does it always go to the least convenient places?)

• Mood changes and disrupted sleep

• Decreased energy and motivation

• Increased risk of osteoporosis and cardiovascular disease

The good news? Lifestyle adjustments—especially strength training, movement, and nutrition—can have a profound impact on how we experience these changes, as well as the benefits of naps. Naps are underrated.

"Despite the fact that every person with a hormonal system will experience some form of midlife change, menopause and andropause are still shrouded in stigma. Conversations about these transitions often focus on symptoms rather than solutions, and many people feel isolated or dismissed when they bring up their struggles."

Strength training: Your midlife superpower

One of the most effective tools for combating the effects of hormonal shifts is strength training. Resistance exercises help preserve muscle mass, improve bone density, and maintain a healthy metabolism. Strength training also plays a crucial role in hormone regulation, helping to alleviate symptoms such as fatigue, brain fog, and mood fluctuations.

Many people—especially women—are hesitant to pick up weights, worried about getting “too bulky” or thinking it’s too late to start. But science tells us otherwise: Strength training is beneficial at any age, and midlife is the perfect time to start. And no, you won’t wake up one day looking like a professional bodybuilder (though wouldn’t that be an interesting plot twist?).

Beyond physical changes: A holistic approach

Physical activity is just one piece of the puzzle. Midlife health thrives on a combination of:

Sleep quality – Poor sleep exacerbates hormonal fluctuations. Prioritising sleep hygiene can make a huge difference (and let’s be real, sometimes that means exiling snoring partners to another room).

Nutrition – A diet rich in protein, healthy fats, and fibre can support muscle retention and balance energy levels. And yes, wine is made from grapes, but that doesn’t make it a health food.

Stress management – Cortisol, the stress hormone, can wreak havoc during this transition. Practices such as breathwork, yoga, or even daily walks can help keep stress in check. Also, mastering the art of saying “no” can work wonders.

Community and connection – Having conversations about these transitions and seeking support from peers, trainers, or professionals makes the journey easier and less isolating. Plus, everything is better when shared over coffee.

Reframing the narrative

Midlife is often painted as a time of inevitable decline, but it’s actually a moment of recalibration. It’s a chance to build a body that supports you for the following decades, to find new routines that energise rather than drain you, and to redefine what strength, vitality, and well-being mean to you.

Instead of resisting this transformation, we can lean into it—lifting, learning, and adapting as we go. This isn’t the beginning of the end; it’s the start of a stronger, more resilient chapter. And if all else fails, at least you finally have the perfect excuse to take afternoon naps without guilt.