So here’s the scene.
You’re standing in the supplement aisle (or scrolling your late-night Amazon cart), sleep-deprived, hot-flashy, maybe a little ragey because your joints hurt and you forgot what you walked into the room for. Again.
You tell yourself, “I’m doing this naturally. No hormones for me.”
So you grab magnesium. And vitamin D. And maca. Someone on Instagram swears by ashwagandha. Your friend said black cohosh helped with her night sweats. You add a probiotic for gut health—because, why not?
By the end of the month, you’ve spent close to $300 on capsules, tinctures, and powders that might help. Or might not.
I get it. I’ve been there. And if you’re a woman trying to figure this menopausal thing out without HRT or BHRT, I want to offer you something I wish someone had said to me:
You’re allowed to ask if all of this is really working—or if there’s another way.
It Starts With Good Intentions
Most of us don’t start off anti-HRT. We’re just trying to do right by our bodies.
We’ve been told:
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Hormones are scary.
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Supplements are natural.
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It’s better to “let the body figure it out.”
But when the body’s struggling and symptoms start stacking up like a Jenga tower—sleep goes, energy tanks, motivation fizzles, your workouts feel harder and less rewarding—those supplements start to feel like your only hope.
We chase symptom relief one bottle at a time, hoping something finally clicks.
But Here’s What We Don’t Always Realize…
1. Most of Us Are Guessing
Unless you’re getting lab work done—like hormone panels, nutrient tests, or cortisol rhythms—you don’t really know what your body needs.
It’s like trying to fix a car engine with a YouTube tutorial… except you don’t actually know which part is broken. You’re just hoping the new filter, or oil, or whatever-the-hell-you-just-bought solves the issue.
Maybe it helps. Maybe it doesn’t. But either way, you’re still tired and still showing up to your workouts wondering, “Why does everything feel so hard lately?”
2. Supplements Add Up—Fast
Nobody talks about how expensive the “natural route” can be. We act like avoiding HRT is the minimalist option, but it’s often the opposite.
That one $28 bottle turns into five. And then you’re spending hundreds every month on products that you think are helping… because quitting them feels like you’re giving up.
Meanwhile, you still don’t feel like yourself.
3. HRT Isn’t the Monster Under the Bed
I’m not here to sell you on hormones. I’m just here to say… they’re not the villain.
A lot of the fear around HRT comes from outdated studies and misinformation. The truth? For many women, HRT is a smart, strategic option that actually supports long-term health—especially for active women and athletes.
It can help:
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You sleep through the night (hallelujah)
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Protect your bones and heart
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Improve muscle retention and recovery
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Stabilize mood and focus
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Actually address the root cause of what’s going on
And here’s the kicker: depending on your provider and insurance, it can cost less than your supplement habit.
So, What Am I Saying?
I’m saying don’t write off HRT just because you think you’re being “healthier” without it. And don’t keep throwing money at the supplement aisle like it’s your only lifeline.
Ask yourself:
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Have I gotten blood work done?
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Do I know what my body’s missing, or am I guessing?
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Am I chasing relief or actually finding it?
You deserve real answers. You deserve support that actually works. And you absolutely don’t have to white-knuckle your way through menopause just because society told you it’s a badge of honor to do it “naturally.”
Real Talk: There’s No Award for Suffering
There’s no medal for muscling through symptoms alone. No bonus points for toughing it out.
You can support your body naturally and still use hormones. You can use supplements strategically without relying on them like a crutch. You don’t have to choose one or the other—you just have to choose what’s going to help you feel more like yourself again.
If you’re not sure where to start, I got you. Whether you’re navigating this as an athlete, a coach, or just someone who wants to feel strong again—I’m here to help you sort through the noise and figure out what works for your body.
Let’s stop wasting money and energy on things that don’t serve us, and start asking better questions.
Because you deserve better than expensive pee and a shelf full of half-used bottles.