Pause. Pivot. Play.
Peri/Menopause Check-In for What’s Going Well…
And What’s Going to Sh*t!
By Mary Martin, Hormone Specialist Naturopath | Hormone Queens™
Feeling Lost in Perimenopause or Menopause?
Pause. Pivot. Play. is your no-nonsense guide to what’s working—and what’s not.
Get quick checklists, simple guides, and reflections and actions to help you take back control and feel more like yourself.
This is about getting real, not getting overwhelmed.
I’m Mary Martin, Hormone Specialist Naturopath and founder of Hormone Queens™, and I created this for women like you—smart, busy, and ready to stop guessing.
Let’s press PAUSE, PIVOT for change, and start feeling like you want to PLAY again.
Pause.
How’s your physical and emotional health—really?
Pause, reflect, be honest, take stock, dig deep!
Pivot.
What symptoms need attention?
Shift, correct, redesign, be informed, curious, heal!
Play.
What sparks your cheeky grin and belly laugh?
Create vitality, connection, joy, music and movement…daily!
1. Pause.
How’s your physical and emotional health—really?
Pause, reflect, be honest, take stock, dig deep!
Your body is talking—are you listening?
This is your invitation to PAUSE, tune in, and decode the signs she’s been giving you.
Peri/menopause is the perfect moment to PAUSE and reflect—big ticks for what is working well physically and emotionally, but also where the wheels might be wobbling (or falling right off!).
Below is a checklist of common symptoms women experience during this powerful phase of life. Here’s the thing: most of them are not inevitable. Many can be corrected—with the right attention, insight, and action.
Take a moment to check in with yourself as you go through each one. There’s no score, no pressure, and definitely no wrong answers. This is about awareness, accountability, and that fierce next step forward.
By uncovering what is going wrong…is the road to finding the root cause to resolve, restore, and rise.
Physical “Red Flag” Signs and Symptoms
- Hot flushes or night sweats
- Sleep disturbances or insomnia
- Irregular or heavy periods
- Vaginal dryness or discomfort
- Joint or muscle aches and pain
- Low libido
- Headaches or migraines
- Weight gain (especially belly fat)
- Fatigue, low energy or downright exhausted
- Dry or thinning hair and skin
- Bloating or digestive shifts
- Constipation or diarrhrea
- Poor immune system
- Underactive thyroid gland
- Insomnia. Challenged going to sleep/staying asleep
- Hair loss
- Weak nails
- Itchy skin
- Mood swings
- Angry
- Teary
- Sensitive
- Frustrated
- Annoyed
- Anxiety or overwhelm
- Panic attacks
- Brain fog or forgetfulness
- Low motivation
- Feeling invisible or disconnected
- Loss of confidence
- Low libido
Symptoms aren’t the enemy—they’re signals that can lead the way to wellness. It’s time to pause and pay attention BUT be careful not to put all of your symptoms into the hormone basket!
Reflection: Pause. Breathe. Reflect.
Action: Make a list prioritising what you need support with and a plan to reach out for help. I’m here for you. Awareness is power!
2. Pivot.
What symptoms need attention?
Shift, correct, redesign, be informed, curious, heal!
Now that you have identified signs and symptoms that you know are not just ‘normal’ aging, this is your time to take the reins—and PIVOT from just coping to correcting your health and hormone challenges at the very root of where the problem exists…no bandage approach, no sticking your head in the sand!
“We need to stop “pushing through” normalising and accepting the red flags our beautiful bodies are giving at this stage of life. Ignoring her just isn’t an option.
Say a big, fierce NO to the idea that persistent symptoms are “just your new normal.”
PIVOT to be proactive, informed, and supported getting the answers on how to create more energy, quality sleep, stronger bones, a sharper mind, balanced moods, happy hormones, no pain, and yes, sparkle and joy…that keeps shining long into your future.
There is nothing more frustrating than having your tests results come back “normal”, “fine”, “within range”, when you are feeling like sh*t and know very well that
Below is a checklist of test that I commonly request for my patients from their doctor. You don’t need to know your results, just an awareness that they are an important part of understanding what is happening under your skin!
Blood Work Basics – When Was Your Last Check-Up?
Make sure you’ve checked these off your health radar:
- Iron
- B12
- Folic Acid
- Thyroid function
- Vitamin D
- Liver enzymes
- Peri/menopause hormones (Estrogen, Progesterone, Testosterone)
- Zinc
- Calcium
- Cortisol (stress hormone)
- Inflammation markers
Your Body
Additional Tests Worth Knowing About
Especially if you’re 50 or fabulous:
- Bone density scan (recommended over 50)
- Calcium Score Test (for heart health insight)
Your Mind
Limiting Beliefs to Break Up With
These sneaky thoughts sound familiar? You’re not alone—but that doesn’t mean they get to run the show. Tick any that still live rent-free in your mind… then show them the door.
- “This is just aging—I have to live with it.”
- “I’m too busy to prioritise my health.”
- “Menopause means slowing down or fading away.”
- “I can’t lose weight anymore, so why bother?”
- “I should just be grateful—it could be worse.”
- “Pain, fatigue, or brain fog are just part of the deal now.”
- “I don’t have time (or energy) to change things.”
- “It’s selfish to focus on me.”
- “No one talks about this stuff—so I’ll just get on with it.”
- “It’s too late for me to feel amazing again.”
- “Hot flushes, night sweats—this is just how it is now.”
- “I’ve left it too long to fix anything.”
- “Weight gain, dry skin, and low libido? It’s just part of being older.”
- “I’ll deal with it later—right now, everyone else comes first.”
- “Nothing’s worked before, so nothing ever will.”
What You Could Choose Instead
You’re allowed to see things differently now.
These are the thoughts, beliefs, and truths that honour your strength, your season, and your next chapter.
Tick the ones that feel like a better fit—for who you are now.
✅ “I can feel strong, clear, and connected in this stage of life.”
✅ “Prioritising my health makes everything else better.”
✅ “Exercise is a privilege”
✅ “This is my time to rise—not fade.”
✅ “My symptoms are messengers, not life sentences.”
✅ “I can lose weight, build strength, and feel sexy again—on my terms.”
✅ “I deserve energy, vitality, and joy—every damn day.”
✅ “I am not too late, too old, or too far gone. I’m just getting started.”
✅ “Rest, movement, and pleasure are part of my health plan.”
✅ “I get to rewrite how aging looks and feels—for me and the women after me.”
✅ “My body is wise. I’m learning to work with her, not against her.”
✅ “I don’t need to suffer in silence. Support is strength.”
✅ “This is my second spring—not a slow decline.”
✅ “I’m allowed to create boundaries, say no, and put myself first.”
✅ “Play, joy, and cheeky pleasure are powerful medicine.”
✅ “I trust myself. I lead myself. I love myself.”
Reflections:
Your mind and body are one team. Stress affects your body. Physical symptoms affect your mood. Always.
These Symptoms Aren’t Just “Part of the Deal” Physical and emotional symptoms aren’t something you just have to put up with.
They’re signals—not life sentences. You can pivot, take action, and start correcting the imbalances. Let’s do it together.
Actions:
1. Identify What You Need Most Start with what’s calling for your attention right now. Small steps matter—progress beats perfection every time.
2.Feeling Confused or Overwhelmed? It’s completely normal to feel unsure about which tests to get or how to handle emotional and physical symptoms.
But here’s the thing—it’s not your job to figure it all out alone.
That’s what I’m here for. Reach out, and together we’ll create a clear, personalised plan.
Awareness is power—and the next step is yours to take.
3. Play.
What sparks your cheeky grin and belly laugh?
Enjoy vitality, connection, joy, music and movement…daily!
Now that you’ve paused and pivoted—bring in the good stuff. Sprinkle in what makes your heart sing, you want to sing, swing your hips, smile and feel happy.
“Play isn’t a luxury—it’s a necessity. Especially in perimenopause and menopause, when hormones fluctuate and stress levels spike, joy, laughter, movement, and music become potent medicine”.
They boost mood-regulating happy chemicals, dopamine and serotonin, reduce cortisol (your stress hormone), increase circulation, improve brain function, and keep your spirit lit from within.
Every time you laugh, dance, sing, or move for pleasure, you’re rewiring your body for energy and vitality. You’re also telling yourself and the world…
I’m here, I’ve PAUSED, PIVOTED AND READY TO PLAY!
Daily Joy Boosters
- Dance in the kitchen to your power anthem
- Say YES to something playful
- Walk outside and feel the sun on your face
- Try something new just for fun
- Laugh until your belly hurts
- Dress in colours that make you feel deliciously you
- Compliment yourself (in the mirror, out loud)
- Connect with another Queen and share a moment of realness
Move, Laugh, Play: Activities to Try
- Kitchen dancing (solo or with your dog/kids/partner!)
- Try a fun class: Zumba, Nia, belly dancing, or salsa
- Nature walks with a themed playlist (e.g. 80s throwbacks, Beyoncé power hour)
- Rebounding on a mini trampoline (hello lymphatic boost + giggles)
- Hula hooping—surprisingly addictive and so fun!
- Roller skating or ice skating (channel your inner teen)
- Stretching to music you loved at 25 (nostalgia + dopamine = magic)
Get Curious & Creative
- Paint as if no one is watching!
- Collage your dream post-menopause life (vision board, but cheekier)
- Try a new instrument ( it’s time to dust off my ukulele!)
- Poetry or journaling with a twist—write as your future 85-year-old self
- Take a class that’s wildly out of your usual lane—drumming, improv, clay sculpting
Playful Activities to Have Fun With
Rediscover Sensuality & Pleasure:
- Bubble baths with music, candles, and no interruptions
- Try new body oils or moisturisers with luxe textures
- Wear something fun (sequins, silk, bright lipstick)
- Book a boudoir photo shoot—confidence, unleashed!
- Dance naked to your favourite power anthem (liberating AF)
Little Adventures & Lightness:
- Plan a “YES Day” (say yes to anything playful your body or mood suggests)
- Try a new food, recipe, or cuisine
- Book a solo hotel night(s) for dancing, journaling, and room service
- Go to the movies alone with popcorn and no guilt
- Take yourself on a “curiosity walk” with no destination—just observe and wander
- Girl’s day. How wonderful to connect, be uncensored, laugh and exhale.
Reflections
- Protect your energy with clear boundaries. Delegate what drains you to free up time to fill your cup.
- Prioritise yourself to make space for play and joy. Literally put it in your diary!
Actions
- Feeling Low, Tired, or in Pain? It’s hard to feel joyful, playful, or free when you’re running on empty—physically or emotionally.
If you’re dealing with low energy, pain, anxiety, or depression, don’t wait. Reach out. You can restore your health—and I’m here to help you do it. - Play music to shift your mood, reduce stress, and boost energy—helping both your mind and body feel better. It’s a simple, powerful tool to lift your spirits and support your health.
