If you're around the menopause years, you might be feeling extra tired. Waking up and… feeling old?? In today’s episode, I’m breaking down the biggest drivers behind your energy during menopause, vitality, stamina, and resilience. You’ll learn the five key areas that shape how young or old you feel, how to tell the difference between true aging and reversible symptoms, simple shifts to restore your energy, and where to start if you’re feeling completely wiped out.

Here are five truths about feeling old and ways to combat those feelings:

1. Symptoms vs. Signs of Aging

Many so-called “aging” symptoms (fatigue, brain fog, low energy) are actually reversible. Mitochondrial function plays a big role here.

2. Exercise & Circulation

Not all movement is equal. Real exercise, like steady cardio, intervals, and strength training, boosts circulation and energy. Use heart rate tracking to make sure your workouts count.

3. Sleep Quality > Quantity

Sleep is a skill. Things like caffeine, alcohol, and lack of strength training can wreck your sleep. Focus on improving quality, not just getting more hours.

4. Balanced Nutrition

If you’re dragging, start with food. Stabilizing blood sugar with balanced meals (protein, veggies, high-fiber carbs) can quickly boost energy and fat metabolism.

5. Strength Training

Feeling stiff, achy, or “old”? You likely need more muscle because of menopause, not less movement. Strong muscles protect joints, reduce fatigue, and carry you through your day. Build strength progressively, and aim to leave workouts feeling better, not more drained.

There’s no one-size-fits-all exercise plan. What matters is recognizing the season you’re in and choosing to work with your body, not against it. Let's redefine what getting older really feels like so that your mental health matches your holistic health! If you're interested in womens health, this is the podcast for you. 

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Topics covered

● [01:35 ] Age is a mindset, not a number

● [07:49 ] Blaming your age for your struggles is disempowering you

● [09:25 ] Fatigue is a reversible symptom related to mitochondrial function

● [12:53 ] Exercise stimulates circulation, which gives you more energy

● [16:12 ] Not all cardio is the same! Walking usually isn’t a workout

● [19:11 ] Great quality sleep comes from smart exercise

● [26:43 ] Changing your nutrition can give you more energy today

● [34:15 ] Strength training is the best way to reduce aches and pains

● [39:49 ] The exact steps for lifting heavier weight loads

Resources Mentioned

● Research about the effect of chronic exercise on energy and fatigue states

● Research about how resistance exercise training alters mitochondrial function

● Research about how resistance training improves sleep quality

● Research on metabolic dysfunction in ageing and age-related diseases

● Research on the mitochondrial basis of aging

● Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

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Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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