Ep. 58 Rethinking Menopause Naturally with Maryon Stewart

Menopause is often portrayed as a season of inevitable decline—hot flashes, brain fog, mood swings, weight gain, and a general sense of “just getting through it.” But what if we could approach this stage of life differently? In this episode of Insights from the Couch, we sit down with Maryon Stewart, a pioneer in women’s health and the creator of the Natural Hormone Rebalancing Protocol, to talk about how to navigate menopause naturally—without fear and without relying solely on hormone replacement therapy (HRT). Here are some of the most empowering and practical takeaways from our conversation:

The Silent Crisis: Nutritional Deficiencies in Midlife Women

According to Stewart, one of the root causes of many menopausal symptoms is nutritional deficiency. Years of stress, poor sleep, processed foods, and skipping meals leave many women severely depleted—especially in key nutrients like magnesium, B vitamins, and omega-3s.

Key Advice: Before considering HRT or other interventions, get a handle on your nutritional status. Testing can help, but Stewart emphasizes that a strong foundational diet focused on nutrient density—combined with targeted supplementation—can dramatically reduce symptoms like hot flashes, anxiety, and fatigue.

The Power of Phytoestrogens

Plant-based phytoestrogens—compounds found in foods like flaxseed, soy, lentils, and chickpeas—can mimic the effects of estrogen in the body. These natural compounds help smooth the transition through perimenopause and beyond without the risks associated with synthetic hormones.

Key Advice: Incorporate phytoestrogens daily. Maryon recommends starting with whole foods before considering supplements, and tracking symptom improvement as part of a broader rebalancing plan.

Lifestyle Medicine Is Real Medicine

Sleep, movement, and emotional well-being aren’t luxuries—they’re medicine. Maryon shares that sleep deprivation and stress can intensify symptoms, derail your metabolism, and impact everything from cognition to libido.

Key Advice: Build in rest and recovery. Even short walks, gentle stretching, and mindfulness practices can help regulate cortisol, support better sleep, and improve resilience. Treat your nervous system like it matters—because it does.

Menopause Is a Brain, Heart, and Bone Health Issue

We often talk about menopause in terms of “symptoms,” but Stewart wants women to understand that menopause impacts our long-term health—especially when it comes to our brains, hearts, and bones.

Key Advice: Think long game. Natural hormone rebalancing isn’t just about feeling better now—it’s about protecting your cognitive function, cardiovascular health, and bone density for years to come. Don’t wait until you feel terrible to start caring for these systems.

There Is Power in Community

One of the most powerful messages from Maryon’s work is that we don’t have to go through menopause alone. Too often, women feel like they’re the only ones struggling—but when we gather, talk, and share resources, something shifts.

Key Advice: Find your people. Whether it’s a podcast community, support group, or coaching circle, surrounding yourself with women who “get it” can make all the difference.

Final Thoughts:

Maryon Stewart’s approach to menopause is a powerful reminder that this phase of life doesn’t have to be about loss—it can be about reclaiming health, agency, and vitality. By addressing the root causes of imbalance and embracing a natural, whole-person approach, women can feel empowered instead of overwhelmed.

Listen to Ep. 58 Now

👟 Want to take this deeper? Join our upcoming Midlife Masterclass— a 12-week group experience designed to help you reconnect with yourself, your vitality, and your values.