The Well Woman Connection
Educate Empower Support
Resources for Midlife & Menopause
You shouldn't have to become your own doctor overnight.Midlife can feel overwhelming—especially when you're Googling symptoms at 2 a.m., getting conflicting advice, or leaving appointments with more questions than answers.
This page is a carefully curated collection of tools to help you:
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Track what's happening in your body
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Understand your symptoms (without the overwhelm)
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Prepare for conversations with your healthcare team
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Feel clearer, calmer, and more in control
These resources complement—but don't replace—medical care. Think of them as your starting point, not your whole roadmap.You don't need to use everything here—just what feels helpful right now.
Not sure where to start?
If everything feels like "yes, that's me," here's a gentle way in:
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Feeling exhausted or wired-but-tired? → Start with Sleep & Insomnia
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Feeling flat, anxious, or unlike yourself? → Visit Mental Health & Mood
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Concerned about long-term health? → See Bone, Heart & Brain Health
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Confused about cycles or hormone shifts? → Go to Tracking Your Hormones
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Concerned about pelvic, bladder, or sexual changes? → See Vaginal, Pelvic & Sexual Health
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Feeling overwhelmed by all of it? → Book a Midlife Clarity Call
Mental Health & Mood in Midlife
Mood swings, anxiety, irritability, and low motivation are common during perimenopause and post menopause—driven by real, measurable hormonal and neurological changes.
These tools can help you:
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Name what you're experiencing
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Track patterns over time
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Decide when to seek additional support
Resources:
Understanding Perimenopausal Depression
If you're concerned about persistent low mood or anxiety, ask your GP or mental health professional whether using a validated screening tool like the Meno-D (Menopause Depression Rating Scale) might help guide your care. It's used in research and clinical settings to assess depression specifically related to perimenopause.
Blog: Why Your Mood Feels Different in Midlife (And What Actually Helps You Feel Steadier)
💬 Not sure if what you're feeling is "normal"? Book a free Midlife Clarity Call to talk it through.
Sleep & Insomnia
Night waking, 3 a.m. wake-ups, and restless sleep are incredibly common in midlife. Understanding why sleep changes (and what actually helps) can make a real difference.
Resources:
Menopause & Sleep Disturbance Factsheet (Women's Health Concern)
Clear, evidence-based overview of how menopause affects sleep and what treatment options exist (including non-medication approaches like CBT-I).
Menopause & Sleep (Menopause New Zealand)
NZ-specific resource explaining sleep disruption in menopause and practical strategies.
Blog: Reclaim Your Sleep: A Science-Based Guide to Overcoming Menopause Insomnia
Bone, Heart & Brain Health
Midlife is a key window for protecting your long-term health. Small, consistent changes in nutrition, movement, and lifestyle can make a meaningful impact on your bones, heart, and cognition.
Resources:
Long-Term Health After Menopause (Jean Hailes for Women's Health)
Practical overview of how menopause affects bone density, cardiovascular health, and brain function—and what you can discuss with your doctor.
Blog: Why Bone, Heart & Brain Health Matter in Midlife (guide coming shortly)
Vaginal, Pelvic & Sexual Health
Pelvic floor symptoms, vaginal dryness, pain with sex, bladder leaks, and changes in desire are common—and treatable.
Resources:
Pelvic Floor Exercises for Women (Healthify NZ)
Step-by-step guide to finding and strengthening your pelvic floor muscles. Clear, practical, and judgment-free.
Pelvic Floor Training (NZ Continence)
Additional NZ-based resource with video demonstrations and troubleshooting tips.
Treatment & Support Options:
You may hear about vaginal moisturizers and lubricants, pelvic floor support devices, pessaries, and hormonal or non-hormonal vaginal treatments. A pelvic health physiotherapist or GP can help you decide what's safe and right for you.
Below are some helpful Products:
New Zealand:
Contiform International is a specialist supplier of single-use medical devices to the Women’s Health market. We provide unique and specialist devices for Incontinence.
Nu Balm by Nu Natural: "Designed by a gynaecologist, a physiotherapist and their menopausal friend"
Restore Physiotherapy: lubricants, sex toys, urinary incontinence devices, consults and more.
USA:
Elitone: FDA-Cleared Incontinence Device is an external device that provides neuromuscular stimulation to target pelvic floor to strengthen pelvic muscles and reduce leaks.
Dr. Amanda Olson, DPT, PRPC President and CCO of Intimate Rose. Looking for lubricants, kegel weights, vaginal dilators, supplements, hormone support and more.
Julva from Dr. Anna Cabeca - an OB/GYN-formulated vulvar moisturizer with DHEA and Alpine Rose stem cells that hydrates and supports soft, elastic, healthy‑looking intimate skin.
Weight, Metabolism & Movement
Weight, muscle, and energy can shift in midlife—even when "nothing else has changed." This isn't about willpower. Your body's metabolic, hormonal, and muscle systems are genuinely different now.
These resources focus on strength, function, and long-term health—not quick fixes.
Resources:
📖 Blog: Exercise for Midlife Women: What Actually Helps (currently being written)
Tracking Your Hormones & Cycles
One of the most frustrating parts of perimenopause is not knowing what your hormones are doing. Cycles can suddenly jump from 25 to 45 days, ovulation may be irregular, and it can feel impossible to tell where you are in the transition.
As a Mira affiliate, I receive a small commission when you use my code 2GAIL15 for 20% off one-time purchases as a thank-you for being part of this community. This helps support my work at The Well Woman Connection.
Important note: Tracking is a helpful tool for understanding patterns, but it does not replace medical testing or diagnosis. We'll always decide together whether tracking adds clarity or unnecessary stress—it's a tool, not a requirement.
Resources:
Mira Hormone Monitor
Unlike standard ovulation predictor kits that only give a yes/no result, Mira measures actual hormone levels (LH, estrogen metabolites, and progesterone metabolites) at home and displays them as curves over time.
This can help you:
Notice if and when you may be ovulating in perimenopause
See patterns that might relate to mood, sleep, or energy changes
Feel more prepared for conversations with your GP or specialist
Boundaries, Stress & Nervous System
Stress, caregiving, emotional load, and saying "yes" to everything often peak in the same years as menopause. Your nervous system doesn't have infinite capacity—and protecting it is a health strategy, not an indulgence.
Resources:
📖 Blog: The Art of Saying No: Why Boundaries Are Your Best Health Strategy
Practical guidance on setting boundaries without guilt.
🧘 Quick Grounding Tool: The 5-4-3-2-1 Technique
A 2-minute nervous system reset you can do anywhere—in the car, bathroom, or between meetings.
General Menopause Education
If you want to deepen your understanding of menopause in a clear, evidence-based way (without the fear-mongering or conflicting advice), these are solid anchor resources.
Resources:
Australasian Menopause Society
International Menopause Society
Healthify NZ (Menopause Information)
Jean Hailes for Women's Health (Managing Menopause Symptoms)
British Menopause Society
📖 The Well Woman Connection Blog (Explore articles)
In-depth articles on sleep, mood, relationships, self-advocacy, and more—written for real life, not textbooks.
You don't need to read everything or know all the answers first.
If you're feeling overwhelmed by information, unsure which steps are right for you, or ready for personalized support, let's talk.
Book a free Midlife Clarity Call to discuss:
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Your symptoms and what's most urgent
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What kind of support makes sense for your life right now
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Whether 1:1 coaching or the Midlife Moxie Collective is a better fit
Recommended Reading List
Discover, or rediscover, some remarkable women who are making a difference in the lives of millions by sharing their unique messages.
Change your questions, change your life by Marilee Adams. "In this extensively revised third edition, Adams has made her quick-read story even more illuminating and helpful, and has added two powerful new tools that show how working with the Judger/Learner mindset can dramatically improve coaching and leadership. This entertaining, enlightening step-by-step guide has what you need to transform your life, personally and professionally." Website: https://www.learningnetwork.ac.nz/product/change-your-questions-change-your-life/
Brené Brown: "a researcher, storyteller, and Texan who’s spent the past two decades studying courage, vulnerability, shame, and empathy." Any book or pod cast you choose will open your world to new ways of looking at yourself, others and the world. Here is her website: https://brenebrown.com/books-audio Try these two TED talks: https://www.ted.com/talks/brene_brown_the_power_of_vulnerability https://www.ted.com/talks/brene_brown_listening_to_shame or this podcast with Dr. Mary Claire Haver : https://brenebrown.com/podcast/the-new-menopause/
Dr. Anna Cabeca founder of the girlfriend doctor, is a triple board certified OB-GYN "committed to helping women before, during, and after menopause reclaim their vibrancy, sexuality, health and happiness." She has products, podcast, and programs. Her website: https://drannacabeca.com/pages/about
Molly Galbraith of Co-Founder of Girls Gone Strong. "Together we can change the world one strong woman at a time. "Their mission: "We believe when women feel strong, confident, and empowered in their lives and bodies, we can change the world." Website: https://www.girlsgonestrong.com/ Her book: Strong women lift each other up. Highly recommend every woman reads this book, wish it had been available when I was younger. https://www.mollygalbraith.com/home1
Emily Nagoski, Ph.D wrote the book Come As You Are: Revised and Updated. The Surprising New Science that will transform your sex life. If you have noticed a change in your libido or really just want to learn more about sex, this is a great resource.
Rushing Woman Syndrome by Dr. Libby. She is an internationally acclaimed nutritional biochemist, author & speaker. Check out her website: https://drlibby.com/pages/about-dr-libby or check out this 18 min Ted Talk: https://youtu.be/tJ0SME6Z9rw?feature=shared
Interested in fasting?? Check out this book: Fast like a Girl by Dr. Mindy Pelz "A go-to fasting manual created specifically to address women’s needs based on their hormones and menstrual cycle. " Or listen to The Resetter Podcast by Dr. Mindy: "a renowned holistic health and fasting expert, best-selling author, keynote speaker, and a mission-fueled woman here to teach you just how powerful your body was made to be. The Resetter Podcast explores to empower you with knowledge, tools, and science on all aspects of health and wellness through meaningful conversations with some of the most brilliant minds that walk this earth. New episodes are released every Monday."
Mel Robbins: "A New York Times Bestselling author and self-publishing phenom, Mel’s work includes The High 5 Habit, The 5 Second Rule, and The Mel Robbins Podcast. Her female-led media company produces provocative, life-changing content, with millions of books sold, billions of video views, six #1 audiobooks, and one of the most viewed TEDx talks in the world." Here is her website: https://www.melrobbins.com/
Dr. Stacy T. Sims bio: "I’m here to help active women and the people who work with them (coaches, physical therapists, parents, doctors, PhDs, allied health practitioners, teachers, and more) take back control of their lives, their bodies, and their health through better understanding backed by science." Check out her website: https://www.drstacysims.com/about_stacy Pod cast by Mel Robbins with Stacy Sims: https://youtu.be/cEVAjm_ETtY?feature=shared
The Vagina Coach: Kim Vopni is a "leading authority in health & fitness coaching for women with pelvic floor dysfunction." Check out her website: https://www.vaginacoach.com/