7 Steps to Take Control of Your Health at Menopause
In this episode of ‘Moving Through Menopause,’ I welcome Dr Mike Van Thielen to share his 7 steps to take control of your health at menopause and beyond.
My Guest Dr. Mike Van Thielen
Dr. Mike Van Thielen, PH.D. HOLISTIC NUTRITION, PHYSICIAN, MENTOR and BIOHACKING EXPERT, BESTSELLING AUTHOR, TEDx SPEAKER, INTERNATIONAL KEYNOTE & MOTIVATIONAL SPEAKER, AND WORLD RECORD HOLDER in SWIMMING, has been involved in optimal health practices, anti-ageing and regenerative medicine, sports performance, nutrition, supplementation, and biohacking for over three decades.
Where do I begin to take control of my health at Menopause?
With all the choices and ‘noise’ where do we begin to get the results we are looking for? Dr Mike reminded me that ‘how we think is how we feel’. Don’t underestimate the importance of mindset and he invites us to create a purpose-driven plan to achieve our goals so we can thrive through Menopause and all life transitions.
Menopause could be a new beginning, so if you are seeking fulfilment in midlife, set yourself some achievable goals, make a plan, and take small, actionable steps towards achieving them every day.
Listen up for 7 practical steps to take control of your health at Menopause.
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Chapters
00:00 Introduction
00:47 Menopause; a new beginning, not the end.
01:23 Mindset and Midlife: Finding Purpose
04:02 Creating a Plan for Fulfillment
12:00 Overcoming Pain and Optimising Health
14:13 The Seven Foundations of Health
26:37 The Power of Biohacking
30:23 Conclusion: Embracing a Healthy Lifestyle
Menopause as a New Beginning
Menopause is often seen as a time when things slow down, but what if we flipped that idea? Instead of looking at it as the end of something, we can see it as a fresh start—an opportunity to reshape our health and lifestyle. With the right approach, midlife can truly be the time of your life.
The Power of Mindset
Hormonal changes during menopause can cause a variety of symptoms that are challenging, but it’s crucial to remember that everything begins with the mind. Our thoughts shape our reality, and our mindset becomes a key factor in navigating this phase of life. Positive thinking and emotional resilience can be powerful tools in creating a blueprint for the future.
By learning from our past experiences and focusing on future goals, we can shift from feeling stuck to moving forward. It’s all about allowing yourself to dream again and setting new goals that create excitement and purpose in your life.
Rediscovering Purpose and Passion
Midlife offers the perfect opportunity to rediscover passions and dreams that might have been set aside for family, work, or other responsibilities. As time passes, it’s common to lose sight of those childhood dreams or personal goals. This phase of life is an opportunity to reconnect with those aspirations, create new ones, and design a fulfilling future.
Build your Plan
Break larger goals down into smaller, manageable steps, and the path forward becomes clearer. It’s not about achieving everything overnight but taking consistent, incremental steps that build momentum. A clear plan eliminates uncertainty, reduces negative emotions like anxiety or stress, and provides a sense of direction and fulfilment.
7 Steps to Take Control of Your Health at Menopause
Dr Mike Van Thielen is an expert who helps people achieve optimal health every day. In his book The IZOD Method: Unleash Your Superpower he describes his 7-step process to upgrade your body and Brain.
- Movement: Regular physical activity is crucial for optimal health. The body is a “plumbing system” with circulatory and lymphatic systems that need to move to avoid stagnation and disease. Even light, frequent movement throughout the day is essential.
- Clean Water: Hydration is vital for health. Drinking plenty of clean, toxin-free water keeps the body’s systems functioning properly by helping to flush out toxins and support cellular function.
- Breathing: Learning to breathe properly, especially through the nose, increases oxygen efficiency by up to 300%. Most people over-breathe, but practising slower, controlled breaths can help optimize oxygen intake and overall well-being.
- Rest: Deep, restorative sleep is key to health. Sleep allows the body to replenish, repair, and renew itself. Good sleep hygiene practices, such as avoiding food before bed and mental relaxation, help achieve deeper, delta-wave sleep.
- Sunlight: Exposure to natural light is essential for stimulating physiological processes in the body. Sunlight helps regulate circadian rhythms, improve mood, and support overall biological functions.
- Nutrition: A balanced and nourishing diet is critical to optimal health. While specific nutritional strategies were not fully detailed in the transcript, nutrition naturally forms part of maintaining energy levels, cellular function, and overall vitality.
- Mindset and Stress Management: Maintaining a positive mindset and managing stress is essential for health. Shifting from a “have to” mindset to a “get to” mindset helps people approach life with more passion and purpose. It also reduces negative emotions like stress and anxiety, which can harm health.
Movement as Medicine
Physical activity is essential for maintaining health and vitality, and it Is more important than ever in midlife. But what about when you are in Pain?
Moving when Pain is a Barrier
Joint pain or injuries can become a barrier to staying active. The key is to find a level of movement that feels right for your body, whether it’s Pilates or Yoga (my personal favourites) walking, dancing, or other forms of physical activity.
I know from my experience as a Physiotherapist that when we embrace gentle but consistent therapeutic movements the benefits quickly accumulate. Movement helps alleviate pain, encourages healthy ageing, and boosts overall mood. It’s about finding what works for you and staying committed to it.
Read more HERE about Pilates for Back Pain.
The Importance of Daily Habits
Whatever your goals consistency is key when it comes to transforming health and well-being. Establishing daily routines, even if it’s just for a few minutes in the morning or before bed, can lead to significant improvements over time. These habits, when done regularly, create a sense of purpose, direction, and fulfilment, helping you achieve your goals one step at a time.
Menopause and midlife don’t have to be a time of decline. With the right mindset, a rediscovery of passion, and a focus on optimizing health, midlife can become a time of renewal. By committing to daily, small, achievable steps, you can create a future that excites you and allows you to thrive.
Ready to Embrace Midlife as a New Beginning?
Start today by setting small, achievable goals for your health and well-being. Focus on moving your body, staying hydrated, and getting the rest you need to feel your best. This is your time—make the most of it!
Download my FREE Moving through Menopause Ebook HERE
Move More in Midlife with Phillipa
If trying Pilates or Yoga is on your to-do list join Phillipa for Physiotherapist-led Movement Made for Midlife.
Book your first online class for FREE with the coupon code FIRSTFREE
If you have pain and problems please book a Chat with Phillipa 1:1
Thanks to Dr Mike Van Thielen
Unleash your superpower The IZOD Method by Dr Mike Van Thielen is NOW available on Amazon
Dr Mike on Instagram
Always remember Movement is Medicine for Menopause and there’s no time like the present.
Phillipa xx
