The Postmenopause Protocol — A System for Deciding What Actually Deserves Your Attention

There is no shortage of information about what to do after menopause. The trouble is that all of it arrives with equal urgency, and nobody ranks any of it. Cold plunges are pressed on you as hard as resistance training. Fasting windows as hard as protein targets. So most women attempt everything for three weeks, or nothing for three years.

This ranks it.

PART ONE — WHAT TO DO

Week one, with five practices and nothing else. The full daily protocol. A twelve-week layered plan that adds one practice per fortnight.

The levers ranked by evidence for this decade: resistance training and protein before anything fashionable, bone loading, cardiorespiratory fitness, sleep, glucose control, and supplementation with published safety limits stated plainly.

A section on what gets demoted, and why — cold plunging, long fasting windows, NAD+ precursors, cardio without lifting.

Which tests are recommended for everyone, which are worth discussing depending on you, and the function tests most women are never offered: sit-to-stand, single-leg balance, grip strength.

PART TWO — WHY IT WORKS

Where you sit in the transition. What low oestrogen does to bone, heart, brain, muscle, urogenital tissue and metabolism over years.

Hormone therapy after fifty in full, including the FDA labelling change completed in February 2026 and the part most reporting got wrong. Low-dose vaginal oestrogen is covered separately, because its risk profile genuinely differs.

It closes with the questions to take to your appointment.

THIS IS FOR YOU IF

• You are postmenopausal and tired of advice written for women fifteen years younger
• You have limited time and want to spend it on what actually moves the outcome
• You want the evidence, including where it is thin
• You are preparing for a conversation with your doctor

Every claim referenced with live clickable links. Written by a woman who read the research, not a clinician — and it says so on page two.

30-page guide plus a separate printable workbook with staged 28-day trackers, baseline logs and quarterly reflection pages. A4, black and white. Instant download. Educational only, not medical advice.