Your Menopause Journey

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 h**p 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

11/08/2025

A flash back from the "Perimenopause, made easier" webinar last week 🤗

I'm working on a wonderful webinar series for this autumn, supportive for the transition.

I'll approach, amongst others:

🌈 Anxiety in menopause transition

💪 40+ Ladies: Work Optimisation Strategies

🍽 Breakfast: your secret weapon!

🧡 Perimenopause: an easier transition

🟣 Menopause: what just happened?

Meanwhile, the "Menopause Nutrition" chapter of Thrive will also be ready for... back-to-school / work 🤗

Until soon, ladies, and make the best of this calmer period, taking small steps to take better care of yourselves ♥️

The free calls are open for the following weeks, get in touch anytime.

(links in the first comments)

03/08/2025

Vârsta medie a menopauzei naturale în România este între 47 și 49 de ani, cu câțiva ani mai devreme decât media europeană (cu studii de cohortă și rezumate de conferințe ce menționează în mod specific o vârstă medie în jur de 47,1 ani, în timp ce alte studii raportează mai frecvent o cifră foarte apropiată de 49 de ani).

Cunosc personal cel puțin 6 cazuri de menopauză precoce naturala, la vârste între 43 și 46 ani.
Pentru ele, vârsta perimenopauzei - a fluctuațiilor hormonale și simptomelor nesuferite - a fost undeva între 6 și 10 ani mai devreme.

Nu se vorbește despre asta mai deloc, și între timp, multe femei suferă în tăcere, gândindu-se ca menopauza este departe, departe - și considerând că așa este natura noastră, a femeilor, că așa trebuie să fie, ca așa au pațit și mama, și bunica... și că oricum, va fi „cum ne-o fi norocul”.

Vă invit cu drag să vă înscrieți la webinarul gratuit în limba română de luni, 4 august, la ora 18:30 EEST (ora României).
Haideți să ne facem norocul singure, să învățăm să ne protejăm sănătatea din timp și să evităm, sau măcar să atenuăm, o mulțime de simptome care ne pot afecta nu doar imediat, ci și pe termen lung.

Dacă ai deja 40 de ani, nu este deloc prea devreme să începi să îți pregătești corpul, pentru a preveni simptomele in viitor.

Haideți să alegem prevenția, atunci când este posibil - și să nu așteptăm ca mai întâi să lovească stările rele.

Învăță să îți cunoști corpul, ca să rămâi - sau să devii! - puternică, în formă și sănătoasă!

Te poți înscrie mai jos, și te rog să nu eziți să împărtășești acest mesaj cu sora, prietena sau colega ta, va fi un webinar cu multe informații valoroase.

Yourmenopausejourney.com/book-your-spot

Webinarul este disponibil și în limba engleză joi, 7.08, la ora 11:00 CET.

Mihaela Ostafe
Women Health Coach

26/07/2025

What you think is what you get 😉

Each of us saw shapes in the clouds, waves or tiles. ..But it works the other way around: have you ever looked with intention, to see if there's, for example, a dog somewhere, or... a heart?
Try it out, it's simply magical :)

can be trained in simple, playful, natural ways ☺️

Mihaela Ostafe
Women Health Coach

☀️ Summer sales till 31.07, check out Yourmenopausejourney.com/kickstart-menopause-coaching ☀️

24/07/2025

Most women don't talk about hormones with anyone, many don't think about hormones (as they would just be an inconvenient part of our existence), and most women I know (and work with) clearly won't comment publicly about anything hormones-related.

Well... without female hormones - and all the tough and hidden struggle around them - human life on Earth would cease to exist.

There's so much to change about the female hormones discourse, ladies!!

Keep quiet, and our daughters will live in a world with even more pressure on them - as the pressure for women to perform-perform-perform tends, unfortunately, to only increase 😑😑

While the public discourse may still feel difficult, start talking with people closer to you, your daughters, sisters, friends and colleagues.
And definitely talk with your husbands, brothers, male friends, too.

It will only create a better, more fair world for women, today and in the future.

Here's a podcast I recently started to listen to, I'm at episode 7.
Lots of aspects not talked enough. Lots of myths. Lots of opportunities to do things different, and better, at personal and social level.

Find time for it ❤️ ...and don't forget it: your hormones ARE important, and there's NOTHING shameful about them ☀️

28ish days later:
https://open.spotify.com/show/0le1kyKiXmaI8fsZL8owqp?si=UUX2h0CSSSqI9U1Epcy9rA

Mihaela Ostafe - Women Health Coach
☀️ Summer Sales for perimenopause and menopause private coaching:
Yourmenopausejourney.com/kickstart-menopause-coaching ☀️

PS Thank you, to my anonymous friend who shared this podcast with me 😉

22/07/2025

19/07/2025

Summer love, one breath and step at a time ☀️

A week to enjoy 🎈🤗

☀️
❤️

07/07/2025

Great Shape & Health Prevention in : a FREE Webinar towards an easier transition!

This is my summer present to all ladies 40+ ☀️ ⛱️

The event will be available in English and Romanian.

If you're interested to join, please fill in the Doodle surveys in comments to help me choose the best dates this summer!

The dates will be confirmed soon.

Webinar topics & description: below 🌻

I'm here for questions 🤗

_____________________

This webinar is ideal for you if you are over 40yo and you're struggling with weight loss or hormonal symptoms.

My approach is NOT based on strict diets or endless gym sessions: it is about understanding what your body needs, and discovering a system that works - and also fits into your life.

In this 1-hour summer webinar, I’ll share my core approach:

☀️ The most common mistakes that keep women stuck (and how to avoid them)

☀️ How stress impacts your hormones (and what to do about it)

☀️ Smart, simple ways to adapt your food and exercise this season

☀️ Why a personalized system works better than any “quick fix”

This is your opportunity to learn simple, science-based changes that can reshape your energy, confidence and health.

Perfect for all ladies wanting to enjoy this summer, get in shape and also welcome September stronger!

You’ll walk away with practical insights and a fresh perspective on how to support your body.

Let’s turn this summer into a celebration of strength, energy, and feminine power 💪 💃

03/07/2025