50s: Downshifting or Upgrading? A Personal Reflection on Menopause and Midlife Renewal
Turning 54 this year, I find myself at an unexpected crossroads — not one of decline, but of transformation. Menopause is no longer a looming future; it’s my reality. And yet, it’s nothing like the doom-laden story we’ve been told.
Yes, there are shifts. Hormones take a nosedive — especially estrogen, so vital for a woman’s wellbeing. For me, the symptoms were surprisingly mild: no weight gain, no hot flashes, no depression. But one elusive companion remained — brain fog, drifting in and out like mist. Some Lion’s Mane supplements have a good placebo effect.
What Carried Me Through
Yoga. The consistency of daily practice, the wisdom of breath, the discipline of body awareness — I can say, with certainty, it saved me. But it’s not a magic pill. No yoga sequence can erase the aftermath of a wine-fueled night with friends. These days, I still enjoy a glass of wine (and I hope I always will), but I’ve learned that recovery costs more now, and I’ve become selective about when to indulge.
The Quiet Changes We Don’t Talk About
With age come subtle, steady losses: lean muscle mass, bone density, and a slower bounce-back rate. For decades, I was a devoted vegetarian, but I began to feel that my plant-based choices were no longer enough.
Science says women can lose up to 1% of muscle mass per year after 50. Experts recommend consuming 1.2 g of protein per kg of body weight daily to slow muscle loss — a target few of us hit, especially on a vegetarian diet.
It’s estimated that we consume 95% more carbs than we need, and 45% less protein than we should. And let’s be honest: how much quinoa, tofu, and chickpeas can one woman eat before she’s just bloated and exhausted?
🥩 Animal vs. 🌱 Plant Protein: What’s the Difference?
Amino acid quality is where animal protein excels. Animal sources are complete proteins — they contain all nine essential amino acids in ideal ratios for human absorption. Most plant proteins are incomplete and require combining grains and legumes to achieve the same effect.
Bioavailability is also higher in animal protein. It’s easier to digest and more efficient in fueling the body. That’s measured by the PDCAAS score (Protein Digestibility-Corrected Amino Acid Score), where animal proteins often score a perfect 1.0, while plant proteins range lower.
One amino acid, leucine, is especially crucial in midlife, as it triggers muscle protein synthesis — protecting us from sarcopenia (age-related muscle loss).
- You need 5 g of leucine per meal to trigger this effect.
- 30g whey → 2.5g leucine
- 3 cups of cooked lentils (!)
I’m not saying abandon plants — they’re vital for fiber, antioxidants, and longevity and I couldn’t live without their freshness and richness of diversity. But for strength and recovery in menopause, adding high-quality animal protein can be a game-changer.
If you’re plant-based, it’s even more important to:
- Combine complementary proteins (e.g., rice + beans)
- Focus on leucine-rich options (soy, lentils, pumpkin seeds)
- Consider quality vegan protein powders
A well-known U.S.-based female physician Dr. Jessica Shepherd advocates for boosting protein intake—including animal-based sources—during menopause is Dr. Jessica Shepherd, a board-certified OB/GYN.
She emphasizes the importance of increasing protein intake and combining it with strength training to support muscle health during perimenopause and menopause.
Her guidance aligns with broader nutrition science that recognizes both animal and plant proteins can contribute—but animal sources are particularly beneficial in menopause due to their higher bioavailability, complete amino acid profiles, and support for muscle preservation (especially leucine-rich foods like eggs, fish, whey, and lean meats)
A Shift in the Kitchen — and Mindset
So I made an experiment. I began eating animal protein — sustainably sourced fish and meat — alongside high-protein grains and fewer legumes. Chickpeas, once my kitchen darling, now leave me bloated. Soy? Worse.
I stopped obsessing. No rigid rules. Just intuitive eating, guided by strength, nourishment, and ease.
One thing that still troubles me is being part of the meat industry. I try to choose sustainably and always offer gratitude for the nutrition I receive. Maybe that sounds hypocritical, but it’s where I am — doing my best, for now.
Here’s What I Changed
- Morning starts with a savory breakfast: eggs, greens, fermented veggies
- Higher protein, lower carbs
- Only sourdough bread (I love to bake, but keep it occasional)
- More tea and matcha, less coffee especially first thing in the morning (a former coffee addict keeps a cup of coffee on the table for smell)
- No food after dark, following the circadian rhythm
- Yoga mat mornings, non-negotiable
- River plunges in the summer
- Still enjoy a glass of good wine and early nights out
- Added resistance training and more biking (thanks to my dog!)
- Long exhales, presence, softness — be curious, kind, and a little childlike
Six months in, I feel stronger — body and mind
Living with (and Around) Aging
Moving back in family house with my aging parents opened my eyes. Our mothers and grandmothers were deeply under-informed about aging. Menopause was viewed as a kind of decay, a decline no one questioned.
But things are changing. Research is more accessible than ever. Still, the sheer volume of conflicting advice — HRT vs. natural, Keto vs. Mediterranean, Intermittent Fasting or not — can leave us overwhelmed and confused.
That’s when I realized: we must quiet the outer noise and listen inward. Consider your entire picture: your biology, lifestyle, values, and access to quality support. There’s no one-size-fits-all solution.
This Isn’t the End. It’s an Upgrade.
Menopause isn’t a full stop. It’s a reboot — a reset, rebuild, and reclaim moment.
Yes, aging is inevitable. But the quality of aging is something we can influence. Honestly, once past the turbulence of perimenopause, so many things feel easier. Lighter. We may still feel moody during a full moon, but the chaos of monthly hormonal swings? Gone.
So — is this a time for downshifting?
Not for me.
It’s a time for adaptability. Flexibility. Resilience.
This is an upgrade — in strength, awareness, and clarity.
I feel more powerful than I have in years.
Thanks to days immersed in all aspects of yoga—from movement to philosophy—retreats become fertile ground for new bonds to form. You might meet someone only once, yet feel a deep, lasting connection after a shared week of breathwork, stillness, and energetic rituals.
Because retreats are, at their heart, about connection.
To others. To ourselves. To the present moment.
That sense of unity grows naturally when we step outside our daily routines, surrounded by like-minded souls and gifted with the rare luxury of simply being.
We are open to connecting—to you, to your journey, and to the possibilities that arise when we gather with intention.
Ourselves
Nature
Breath
Body
People
Experiences
Emotions
Energy
Not enough words to describe how perfect, lovely, welcome, warm, gifted, talented, gentle souls these women are. Sonja and Tamara put together and coordinated the most thoughtful yoga experience. Pure magic and love.
– Stephane
Reflecting on the magic of “Water for the Journey” retreat in Croatia feeling deeply nourished by the yoga practices, fresh & exceptional vegan food; the beauty of Croatia & Adriatic Sea and tender loving care of all who travelled with me.
With heartfelt gratitude to Sierra, Tamara & Sonja for creating & cultivating such a loving, fun & authentic experience allowing us to safely dive deep & explore all kinds of terrain. Still receiving & integrating all of the wisdom.
– Trish
The Villa of the yoga retreat was on the Island of Brac with spectacular waterfront views with private beach. We also had an in house chef with home made cooking, not to mention world class level Yoga Teacher! You can do so many activities or just enjoy the nature or simple do some island hopping to visit the nearby islands.
Watch out for the next one!! – Sonyea
CONNECT TO YOUR HIGHER SELF
Yoga and meditation invite us to connect more deeply with our higher selves.
When we step away from the noise of daily life, we begin to truly listen — and understand who we are beneath the roles we play.
Retreating is not escape. It’s a return.
A return to clarity, to purpose, to the dreams quietly waiting within.
Our visions can move from imagination into reality — but only when we dare to meet the parts of ourselves we’ve kept in the shadows. I invite you to step into that courage, and join us.
Your soul will thank you.
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