'I was floundering, clueless and lost': How menopause coaches are helping women navigate the life stage

An estimated 47 million women worldwide enter menopause every year, often experiencing mental, emotional and physical changes

Menopause coaching can begin at any stage, for a few months to longer-term support. Getty Images

Kavitha Srinivas’s gym routine and vegetarian diet served her health well enough until her mid-forties. But five years ago, the 52-year-old education consultant from Chennai, India, started to gain weight and experience aches, fatigue, anxiety and irregular periods.

“These changes hit me like a tonne of bricks. I tried various crash diets, gym routines, counselling and more, but continued to struggle. Whatever worked for me earlier was unhelpful now,” she recalls. Srinivas was unaware that perimenopause could be so disruptive. “I was floundering, clueless and lost.” She finally turned to a professional menopause coach. “Working with her helped me understand that I was not alone and transformation was possible with the right kind of help. It brought hope back into my life.”

What is menopause coaching?

Menopause coach Sharon James. Photo: Sharon James

Many people are unaware of menopause coaching, which is unsurprising. Traditionally, there has been little conversation and support around this life stage, with women embarrassed to share their experiences and navigating challenges alone. The World Health Organisation estimates that there will be 1.2 billion postmenopausal women globally by 2030, with 47 million women entering menopause every year. Yet, health systems have rarely prioritised this life stage.

But gradually there are growing conversations, communities and specialised support. “While menopause specialists have existed in medical and wellness spaces, menopause coaching as a formal role is relatively new,” says Sarah Shah, a menopause coach and specialist based in Swindon, England. “It has gained traction as awareness grows and more women seek dedicated support outside traditional medical care.”

The menopausal transition usually occurs between the ages of 45 to 55, sometimes earlier, with varying symptoms such as erratic menstrual cycles, hot flushes, brain fog, fatigue and anxiety. It spans perimenopause – which can last several years – and menopause – 12 consecutive months without a period, after which a woman is considered post-menopausal. That is a long time to cope with often debilitating symptoms alone.

Doctors can prescribe treatments such as hormone replacement therapy (HRT), but they cannot always provide the day-to-day support – mental, emotional and physical – that many women need at this time. Menopause coaches bridge this gap, providing expert guidance on nutrition, sleep, stress management and exercise; strategies to naturally manage fatigue, brain fog and weight changes, alongside medical treatments; and helping with emotional and psychological changes that affect confidence, a sense of identity and mental well-being.

The coaches generally have backgrounds in nutrition, medicine, psychology, life coaching or fitness and have completed specialised menopause training. Their own experience of the transition can also help them guide their clients. “Nothing in my education as a professional coach prepared me for menopause,” says Sharon James, menopause coach and founder of the GCC Menopause Summit. Despite her disciplined lifestyle, waning energy and weight gain began after she turned 44. “I was clueless about what was happening, so I started digging and kept bumping into the term ‘perimenopause’,” she says. Her holistic coaching approach is informed by the information she acquired to understand this transition and manage her symptoms.

Srividya Gowri, founder of Chennai menopause, nutrition and lifestyle coaching practice The 8th Element. Photo: The 8th Element

Menopause coaches emphasise the importance of diet, movement, rest and stress management in alleviating symptoms. Srividya Gowri, founder of Chennai menopause, nutrition and lifestyle coaching practice The 8th Element, helped Srinivas adapt her habits and develop self-compassion and patience. “Kavitha learnt that movement does not always have to be intense, perfection is unnecessary, and just showing up is enough,” says Gowri. “She built flexibility into her mindset, letting go of her all-or-nothing thinking.”

Srinivas increased her protein and fibre intake to support her metabolism, gut health and energy levels. She lost weight and says she managed her symptoms better with Gowri’s guidance. “Today I am consistent, committed, and knowledgeable about my health and self-compassionate because of my coach, and better equipped to navigate this life stage,” says Srinivas.

The support extends beyond symptom management. Shah details how menopause coaches can support careers and productivity by helping women alleviate brain fog and energy dips and support relationships to navigate shifting libidos and improve communication. Coaches support confidence building by helping women rediscover their self-worth and identity and their emotional resilience to cope with anxiety, mood swings and big life changes. They also help organisations build menopause-friendly environments through policy support and training.

Coaches can also support women dealing with illness and disease during this life stage. Annette Poyser, who lived in Dubai for 30 years and now lives in Much Wenlock, England, was diagnosed with breast cancer in July 2023. Chemotherapy caused a medically induced menopause. “Alongside chemo’s side effects, imagine fast-forwarding through menopause in just a few months – every symptom and change was dialled up to 11. At work, the mental fog and exhaustion made me struggle with tasks that were once second nature.”

Poyser turned to James, who had experience with cancer survivors, to help her navigate menopause and reclaim her health post-cancer. “Sharon understood the double whammy I was facing,” Poyser says. The menopause coach focused on restorative movement, strength training and anti-inflammatory nutrition to help Poyser. “Over time, Annette not only rebuilt her physical strength but also regained her confidence and vitality,” says James.

When to start menopause coaching

Coaching can begin at any stage, for a few months to longer-term support. “Women in this phase often struggle with self-doubt, procrastination and an all-or-nothing mindset. A structured coaching programme helps them develop the tools to navigate these challenges, pivot when needed, and continue progressing even when life gets in the way,” says Gowri.

When looking for a coach, James advises choosing one who “understand that menopausal bodies require a different approach, more protein, strength training, and a focus on reducing inflammation”. Coaches should provide customised plans rather than a one-size-fits-all approach. Holistic support is important, rather than focusing on a single aspect, like diet or mindset. They should never prescribe medication, but encourage medical consultations for any concerns outside their scope.

Steer clear of those who propose quick fixes, excessive cardio or extreme diets that disregard hormonal shifts. “A good coach should empower women to understand their body and build sustainable habits,” says Gowri. Avoid coaches who dismiss medical treatments entirely, such as HRT, adds Shah.

With more information and emerging support options, this should not be a helpless and lonely stage of life. “Many women ignore menopause for as long as possible, hoping it won’t affect them,” says James. “The sooner you start learning and act, the better your experience will be.”