What would a 54-year-old bloke know about the physical, mental and emotional rollercoaster women go through during menopause?
Nothing. Absolutely nothing.

 

But here’s the thing — I’ve spent a lot of time listening. Hanging around social gatherings, hearing candid conversations, and sitting in private consults with women going through this transition, the same themes keep popping up:

 

♀️ “I feel like someone’s flicked a switch and changed how my body works overnight.”

♀️ “I’m exhausted but can’t sleep.”

♀️ “The hot flushes are relentless.”

♀️ “My weight’s creeping up even though I’m eating the same.”

♀️ “Some days I just don’t feel like me anymore.”

 

This isn’t just biology — it’s a whole-body, whole-life adaptation. And while I’ll never truly experience it myself, I can help design strategies that support the body through it — with food, movement, and simple daily structure.

So, my dear friend and singer in our little duo, Stella, bravely agreed to be the first to trial my 14-Day Menopause Adaptation & Balance Program. It’s built on decades of evidence and practice — combining:

 

 

This is not about quick fixes. It’s about creating steady habits that help the body adapt — building strength, calming the chaos, and restoring confidence during a powerful life stage.  Of course, this program runs in combination with Physician guidance & direction - e.g. HRT.

Here’s the trial plan Stella’s following — and one that may just help you (or someone you care about) navigate this transition with more ease and energy too 👇

 

Ever wondered how long the things we eat, drink, inhale or regret actually stay in our system? It’s not all equal — some are gone in hours, others stubbornly linger for weeks… and a few, well, they never leave at all.

 

Here’s a quick reality check:

 

Why dragging yourself out of bed before the birds is the best decision you’ll ever make.

Let’s be honest — the idea of an alarm going off at 5am (or even 5-something) is enough to make most people want to throw the clock across the room and roll back under the doona. It sounds insane. It feels insane. And yet… the payoff is massive. Physically. Mentally. Even socially.

Here’s the truth: joining the 5 am Club might just be the best investment you ever make in yourself.

🧠 The Trade-Off: Pain vs. Payoff

Yes — there’s a cost. You’ll be a little loose, a bit unhinged, possibly questioning your sanity at times. The thought of stepping out into the cold, dark world when everyone else is snoring their heads off isn’t exactly appealing.

But what you get in return? That’s the magic.

It’s a trade worth making — every single time.

🛠️ How to Make It Happen

Here’s the thing: willpower is overrated. Systems win. Set yourself up and success becomes inevitable.

👕 Lay out your gear the night before. No fumbling in the dark.

🎯 Know what you’re doing — workout plan locked in, no decisions at dawn.

🎶 Line up the tunes. The right track at 5:02am can change everything. Perhaps Bruce’s Dancing in the Dark!

🫱 Set your alarm far from arm’s reach. You want to have to get up to shut it off.

🤝 Meet a mate. Accountability changes the game.

🏃 Move before your brain can argue. Don’t think. Don’t debate. Just go.

Repeat. And repeat again. It becomes habit. And once it’s habit, it’s unstoppable.

⛪ My Church at Dawn

I’m 54 now, and this has been my way for so long I don’t even question it. It’s just part of me. Truth is, it’s the one thing that keeps me sane. At 5am, before the noise and chaos of the day begin, I train. It’s my church.

That time — that discipline — is the anchor that steadies everything else. And I wouldn’t trade it for the world.

I first met Andy a little over two years ago. Ruggedly strong, with a frame I wouldn’t want to wrestle with, he came to me curious about weight training. The question was simple: after 50, can you really “de-age” the body?

 

Andy reckoned he had “a few dumbbells somewhere in the garage, and an old bench.” That was enough. We didn’t need a flash gym — just commitment, consistency, and a plan.

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So I wrote Andy a split-routine:

Day 1: Legs, chest, biceps

Day 2: Back, shoulders, triceps

Plus: Core each day to bulletproof his back

 

Each exercise was set for 10 - 20 reps. He ticked off the sets, tracked his weights, and quickly got the bug — because with strength gains comes the thrill of buying more plates and gadgets. Motivation takes care of itself when you can literally see the numbers going up.

40 Sessions, Done

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Right on cue, I’d get a message: “Pampy, program complete.”
Boom. Forty sessions nailed. So we’d roll straight into the next phase — more complex movements, different equipment, fresh challenges. He was hooked, fascinated by the way his body kept responding.

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And then: “Part 3 complete. What’s next?”
By this stage Andy was slowly transforming the garage into his own iron temple. Equipment may take up space, but as he puts it: “it doesn’t eat anything, and it doesn’t complain.”

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Numbers Don’t Lie

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Along the way we started tracking his health metrics:

🩸 Blood glucose

🩸 Triglycerides

🩸 Uric acid

All now sitting at near-perfect scores. His body fat dropped, the “aging man gut” faded, and would you believe it — a six-pack at 57. Go Andy!

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Through the Phases

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Programs 4, 5, 6… ticked off. Now parts 7, 8 (CLICK HERE), 9, and 10 completed too. He’s pushing into part 11 as I write this.

Yes, he’s got the usual battle scars of a bloke his age — a shoulder niggle here, a stiff knee there, fingers that grumble on cold mornings. But the magic is this: those niggles are better because of the training. He’ll tell you straight — lifting daily has become the anchor for his mental resolve.

I couldn’t agree more. Movement makes for a better day, full stop.

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The Payoff

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Today, Andy’s metabolic markers put him in his late 30s. That’s 20 years younger on paper. His energy is high, his mind is sharp, and he’s living proof that strength work after 50 is not just possible, it’s transformative.

Ask him what it means, and he’ll grin:
“Training has become my church.”

And you know what? That’s as good a sermon as any.

 Andy, enjoy the service — I’ll get cracking on Part 12.