Feeling like menopause is running the show? 

Quiz Questions

• 1.
  Age is just a number, of course, but it can help predict what phase of menopause you're in.

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  • A.
    A: 35-39 Early stages of perimenopause. You may experience some irregular periods or moodiness around your period.
  • B.
    B: 40-44 Mid-Perimenopause. Sleep disturbances, changes to your body or hair may become noticeable. This is in addition to irregularities in your period and your moods.
  • C.
    C: 45-49 Late Perimenopause. Symptoms intensify and may begin to disrupt your day to day. Hot flashes might become more frequent, night sweats may become common, bone density and muscle mass are starting to change.
  • D.
    D: 50-54 Transition to Menopause. Menopause is defined as the day you have gone 12 months without a period.
  • E.
    E: 55+ Post Menopause. Symptoms may continue or may subside in this phase.
• 2.
  What is your relationship with sleep right now? 

  • A.
    We're in a complicated, on-again, off-again relationship.
  • B.
    I wake up drenched and annoyed (hello, hot flashes).
  • C.
    I wake up at random times and can't get back to sleep.
  • D.
    Pretty good, as long as I stick to my routine.
• 3.
  Which of these best describes your energy levels throughout the day?

  • A.
    They start high and crash hard by mid-afternoon.
  • B.
    It's a rollercoaster - up, down, and unpredictable.
  • C.
    Low and steady - like a phone on low battery mode.
  • D.
    Pretty stable, but I hit my limits faster than I used to.
• 4.
  What's your go-to snack during the day?

  • A.
    Anything sweet - I need a pick-me-up!
  • B.
    Something hearty, like nuts or cheese.
  • C.
    Whatever is in front of me - I'm always grazing.
  • D.
    A piece of fruit or something healthy-ish.
• 5.
   How do you usually handle stress?

  • A.
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    Wine o'clock, anyone?
  • B.
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    I like to sweat it out with exercise.
  • C.
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    I like to plop on the couch and zone out.
  • D.
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    I try mindfulness or deep breathing.
• 6.
  How would you describe your mood lately? 

  • A.
    Up, down and all around. I'm a whirlwind!
  • B.
    A bit blah- meh - I'm just going through the motions.
  • C.
    A rollercoaster -sometimes rage, sometimes tears.
  • D.
    Mostly steady, but I have my moments.
• 7.
  What's your biggest struggle with food these days?

  • A.
    Cravings! I can't resist sugar.
  • B.
    Skipping meals - I'm just too busy.
  • C.
    I try to eat healthy but it often feels like a full time job.
  • D.
    Portion control - I never know when to stop.
• 8.
  What's your top health priority in this season of life?

  • A.
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    Building strength and maintaining energy.
  • B.
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    Cooling down those hot flashes and night sweats!
  • C.
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    Clearing this brain fog and staying sharp.
  • D.
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    Reducing stress and feeling calmer.
• 9.
  If you could design your dream day, what would it feel like?

  • A.
    Wake up refreshed and energized for the whole day.
  • B.
    Feeling sharp, focussed and productive. On top of my to-do list.
  • C.
    A calm, stress-free day with no surprises.
  • D.
    Feeling confident, strong and at ease in my body again.

Quiz Outcomes

• 1.
  Your Menopause Symptom Personality is..... The "Hot Flash Hero"

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  You're living in a constant state of internal summer. The Hot Flash Hero is fiery and intense, rising above the rest! She always likes the spotlight. Hot flashes are your unexpected superpower, and you've become an expert at strategic clothing layering and impromptu fan usage. Hot flashes and night sweats aren’t just inconvenient—they’re relentless, unpredictable, and can make you feel like you’re battling your body. I’ve been there, waking up drenched at 2 a.m. and wondering if I’d ever get a good night’s sleep again. But here’s the good news: you can cool things down and regain control.Your body is signaling that it needs some extra care, and small, intentional shifts in your routine can work wonders. You have the power to bring balance and ease back into your life.Here are 4 simple things you can add to your diet and lifestyle to support your hot flashes and night sweats:1) Nutrition: Focus on foods rich in phytoestrogens (like flaxseeds, soy, and lentils) to support hormonal balance. Stay hydrated, and limit caffeine and alcohol, which can trigger hot flashes.2) Movement: Incorporate strength training and yoga to regulate your body temperature and improve circulation. 4 count breaths in yoga (like box breathing) are great for instant relief.3) Mindset: Embrace mindfulness practices. Even a few minutes of deep breathing can reduce the stress that exacerbates hot flashes.4) Sleep: Keep your bedroom cool, invest in breathable bedding and PJs, and consider taking magnesium before bed to promote better rest.""Sweating is just my body's way of doing hot yoga without leaving the couch." - Anonymous Menopause WarriorThings to Avoid:Stress-inducing environments - Chronic stress can trigger more frequent and intense hot flashes. Be mindful of toxic workplace dynamics, overwhelming social situations, or relationships that consistently drain your energy and increase cortisol levels.Skipping Meals - Irregular eating can destabilize blood sugar and hormone levels, potentially intensifying hot flashes and mood swings. Consistent, balanced nutrition helps regulate your body's internal temperature and hormonal responses.Excessive Caffeine - Caffeine can act as a powerful hot flash trigger, causing sudden temperature spikes and increased heart rate. Limit coffee, black tea, and energy drinks, especially in the afternoon and evening.Things to indulge in:We’ve created the perfect Chocolate Nut Butter Quinoa Bar recipe to boost your iron and magnesium levels in one darkly decadent indulgence.Download our complete 7-Day Meals for Menopause Guide and find your favourite new recipe to curb your menopause symptoms.Check out my Yoga with Christie videos on YouTube for a range of yoga flows designed to help you strength, ground and reset.Menopause Mastery!Hey there, midlife maverick! I'm Christie Chapman, menopause enthusiast, 300-hour certified yoga instructor, and your guide through the wild landscape of perimenopause and menopause.My own journey of early onset menopause at 39 transformed my personal challenge into a mission. Through my blog and coaching, I combine my deep yoga and mindfulness expertise to support women navigating the physical and emotional waves of this profound life transition.For the past three years, I've been committed to helping women feel not just supported, but truly seen – supporting them through the silence and uncertainty that often accompanies this powerful phase of life. My approach blends hands on wellness, compassionate guidance, and practical strategies to help you thrive, not just survive, through menopause.It's time to rewrite the narrative: menopause isn't an ending, it's a beautiful, transformative beginning.Harness Your HormonesCheck out these helpful resources to find balance in your body!1. Follow me on Instagram. From helpful tips and mindset hacks, to mindfulness reels and Q&A Lives, @christies.lovestory has everything you need to stay ahead of your perimenopause symptoms and more! 2. Want guidance on how to create the best routines for this rollercoaster of a season of life? Book a consultation with me. We’ll not only assess your menopause symptoms, we’ll look at your whole lifestyle and find ways to better support and regulate your hormonal health and mental wellness.Relax. You're exactly where you should be. Now that you've got some insight into how to nurture your body through your unique transition, keep an eye on your inbox for a Meno-Meal Plan based around your quiz results.Over the next week, I'll share with you more menopause management tips and tell you more about how to create the best hormonal health for your body.If we are lucky enough to live this long, we're going to experience menopause. Suffering is optional! You deserve evidence-based guidance, support, solutions and community.
• 2.
  Your Menopause Symptom Personality is..... The "Foggy Thinker"

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  Your brain feels like it's running on dial-up in a high-speed world. Forgetfulness, trouble focussing and feeling scatterbrained are your constant companions. Don't worry, my sweet foggy thinker! We'll get you back your clarity and focus!Welcome to the land of perpetual mental mist, where remembering why you walked into a room feels like solving a complex puzzle. Brain fog can feel like a heavy cloud, making it hard to remember why you walked into a room or stay sharp during a meeting. I know how frustrating it is to feel like your brain is running at half-speed. But here’s the thing: this is a phase, not a permanent state, and there are ways to lift that fog.Remember: it's not you. Your brain is amazing and adaptable. With the right support, you can boost your focus, memory, and mental clarity—and even feel sharper than before.Here are 4 simple things you can add to your diet and lifestyle to support your forgetfulness and cognition:1) Nutrition: Prioritize omega-3-rich foods (like salmon, walnuts, and chia seeds) for brain health. Add leafy greens and berries to your meals to support cognitive function.2) Movement: Walking in nature and moderate cardio can increase blood flow to the brain and help clear mental cobwebs.3) Mindset: Practice gratitude journaling—it’s a simple habit that can enhance mental clarity and positivity.4) Sleep: Create an evening wind-down routine to improve sleep quality. Consider a magnesium supplement. Consistent, restorative sleep is key to mental sharpness.My mind is like a browser with 2,847 tabs open, and none of them are loading properly." - Midlife Brain Fog SurvivorThe truth?Embrace the imperfection and use humour to navigate the forgetful moments. Reach out to friends who are likely feeling the same way, so that you have a sense of community. Things to avoid:Multitasking - Attempting to do multiple things simultaneously fractures your already challenged concentration, making memory lapses more likely. Focus on single tasks and create a structured approach to productivity. (lists are your friend!)Late-night screen time: Blue light from devices disrupts melatonin production and sleep cycles, further compromising cognitive function and memory consolidation. Establish a digital sunset routine at least an hour before bedtime. Skipping meals: Irregular eating patterns can cause blood sugar fluctuations that significantly impact brain fog and cognitive clarity. Consistent, nutrient-dense meals help maintain mental sharpness.Negative self-talk about forgetfulness - Constantly criticizing yourself for memory challenges creates additional stress and can actually worsen cognitive performance. Practice self-compassion and remind yourself that this is temporary.We’ve created the perfect Chocolate Nut Butter Quinoa Bar recipe to boost your iron and magnesium levels in one darkly decadent indulgence.Download our complete 7-Day Meals for Menopause Guide and find your favourite new recipe to curb your menopause symptoms.Check out my Yoga with Christie videos on YouTube for a range of yoga flows designed to help you strength, ground and reset.Menopause Mastery!Hey there, midlife maverick! I'm Christie Chapman, menopause enthusiast, 300-hour certified yoga instructor, and your guide through the wild landscape of perimenopause and menopause.My own journey of early onset menopause at 39 transformed my personal challenge into a mission. Through my blog and coaching, I combine my deep yoga and mindfulness expertise to support women navigating the physical and emotional waves of this profound life transition.For the past three years, I've been committed to helping women feel not just supported, but truly seen – breaking through the silence and uncertainty that often accompanies this powerful phase of life. My approach blends holistic wellness, compassionate guidance, and practical strategies to help you thrive, not just survive, through menopause.It's time to rewrite the narrative: menopause isn't an ending, it's a beautiful, transformative beginning.Harness Your HormonesCheck out these helpful resources to find balance in your body!1. Follow me on Instagram. From helpful tips and mindset hacks, to mindfulness reels and Q&A Lives, @christies.lovestory has everything you need to stay ahead of your perimenopause symptoms and more! 2. Want guidance on how to create the best routines for this rollercoaster of a season of life? Book a consultation with me. We’ll not only assess your menopause symptoms, we’ll look at your whole lifestyle and find ways to better support and regulate your hormonal health and mental wellness.Relax. You're exactly where you should be. Now that you've got some insight into how to nurture your body through your unique transition, keep an eye on your inbox for a Meno-Meal Plan based around your quiz results.Over the next week, I'll share with you more menopause management tips and tell you more about how to create the best hormonal health for your body.If we are lucky enough to live this long, we're going to experience menopause. But we do not need to suffer. You deserve evidence-based guidance, support, solutions and community.
• 3.
  Your Menopause Symptom Personality is..... The "Energy Seeker"

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  I'm not low on energy, I'm on reserve mode. You're running on fumes most days, relying on coffee and sugar to power through. But you're on a mission to reclaim your vitality and live your most vibrant life. Low energy can feel like you’re running on fumes. I know how discouraging it is when the day feels too long, and your to-do list feels impossible. But this isn’t about doing less—it’s about fuelling your body to work smarter.Your energy isn’t gone—it’s just hidden. By making small changes, you can tap into reserves you didn’t know you had and feel energized, confident, and unstoppable.Here are 4 simple things you can add to your diet and lifestyle to support your energy levels:1) Nutrition: Eat protein at every meal to stabilize blood sugar and avoid energy crashes. Pair it with fiber-rich foods (like leafy greens, beans and quinoa) for sustained energy.2) Movement: Start your day with sunlight and gentle stretches or a walk to jumpstart your metabolism. Listen to your boyd's energy fluctuations.3) Mindset: Reframe your rest time as productivity. Allowing yourself to recharge is a powerful act of self-care.4) Sleep: Don’t underestimate the power of quality sleep. Try turning off screens an hour before bed to help your body wind down naturally. Grab a yoga nidra meditation and try to sneak in 20 minutes of rest where you can. Bonus Tip* Create a morning routine that energizes you without overwhelming you. Things to avoid:Extreme diets: Radical dietary changes can further destabilize hormones and metabolism, leading to energy crashes and nutritional deficiencies. Focus on balanced, sustainable nutrition that supports your body's changing needs.Overcommitting: Saying yes to every request depletes your limited energy reserves, leading to burnout and exhaustion. Learn to set boundaries and prioritize activities that truly align with your well-being.Caffeine after 2 PM: Late-day caffeine consumption disrupts sleep patterns, creating a cycle of fatigue and increased reliance on stimulants. This can lead to adrenal stress and more significant energy depletion.Ignoring rest signals: Pushing through extreme fatigue can lead to long-term energy depletion and potential health complications. Honor your body's need for rest and recovery, viewing it as a strength, not a weakness.We’ve created the perfect Chocolate Nut Butter Quinoa Bar recipe to boost your iron and magnesium levels in one darkly decadent indulgence.Download our complete 7-Day Meals for Menopause Guide and find your favourite new recipe to curb your menopause symptoms.Check out my Yoga with Christie videos on YouTube for a range of yoga flows designed to help you strength, ground and reset.Menopause Mastery!Hey there, midlife maverick! I'm Christie Chapman, menopause enthusiast, 300-hour certified yoga instructor, and your guide through the wild landscape of perimenopause and menopause.My own journey of early onset menopause at 39 transformed my personal challenge into a mission. Through my blog and coaching, I combine my deep yoga and mindfulness expertise to support women navigating the physical and emotional waves of this profound life transition.For the past three years, I've been committed to helping women feel not just supported, but truly seen – breaking through the silence and uncertainty that often accompanies this powerful phase of life. My approach blends holistic wellness, compassionate guidance, and practical strategies to help you thrive, not just survive, through menopause.It's time to rewrite the narrative: menopause isn't an ending, it's a beautiful, transformative beginning.Harness Your HormonesCheck out these helpful resources to find balance in your body!1. Follow me on Instagram. From helpful tips and mindset hacks, to mindfulness reels and Q&A Lives, @christies.lovestory has everything you need to stay ahead of your perimenopause symptoms and more! 2. Want guidance on how to create the best routines for this rollercoaster of a season of life? Book a consultation with me. We’ll not only assess your menopause symptoms, we’ll look at your whole lifestyle and find ways to better support and regulate your hormonal health and mental wellness.Relax. You're exactly where you should be. Now that you've got some insight into how to nurture your body through your unique transition, keep an eye on your inbox for a Meno-Meal Plan based around your quiz results.Over the next week, I'll share with you more menopause management tips and tell you more about how to create the best hormonal health for your body.If we are lucky enough to live this long, we're going to experience menopause. But we do not need to suffer. You deserve evidence-based guidance, support, solutions and community.
• 4.
  Your Menopause Symptom Personality is..... The "Mood Maven"

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  You're experiencing the emotional equivalent of a complex, award-winning film. Your moods are nuanced, powerful, and constantly evolving. You're learning to ride these waves with grace and self-understanding. I’ve been in your shoes, and it’s not easy. But mood changes are your body’s way of asking for support, not something you have to "just deal with."Your emotions are powerful—and with the right tools, you can harness that power to feel more grounded, resilient, and in control of your days."My emotions are not a rollercoaster; they're a sophisticated theme park." - Emotional Landscape NavigatorHere are 4 simple things you can add to your diet and lifestyle to support your emotional wellbeing:1) Nutrition: Magnesium-rich foods (like dark chocolate and spinach) help regulate mood, and probiotics (like yogurt or fermented foods) can support the gut-brain connection.2) Movement: Engage in activities that feel joyful, like dancing or yoga. Moving your body releases endorphins, the ultimate mood boosters.3) Mindset: Practice affirmations or a "three good things" exercise each night to reframe your day positively.4) Sleep: Prioritize consistency. Going to bed and waking up at the same time each day helps regulate your mood.Quick tip: Develop a 5-minute mood reset routine with deep breathing and positive affirmations. Things to avoid:Emotional suppression: Bottling up emotions creates internal tension and can lead to more intense mood swings. Develop healthy emotional expression techniques that allow you to process feelings constructively.Isolating yourself: Withdrawing from social connections during mood fluctuations can increase feelings of loneliness and exacerbate emotional challenges. Maintain supportive relationships and communicate openly about your experiences.Negative self-talk: Harsh internal dialogue can deepen mood spirals and reduce emotional resilience. Challenge critical thoughts and replace them with compassionate, understanding self-communication.Comparing your journey to others: Every woman's menopausal experience is unique. Comparing your path to others can create unnecessary stress and diminish the validity of your personal experience. Focus on your individual journey of growth and understanding.We’ve created the perfect Black Bean Dark Chocolate Brownie recipe to boost your iron and magnesium levels in one darkly decadent indulgence.Download our complete 7-Day Meals for Menopause Guide and find your favourite new recipe to curb your menopause symptoms.Check out my Yoga with Christie videos on YouTube for a range of yoga flows designed to help you strength, ground and reset.Menopause Mastery!Hey there, womb warrior! I'm Joselle Carpenter, women’s wellness coach, period advocate, and registered OB-GYN, owner of Hormone Harmony, an academy created to help women manage their hormonal cycles and create their best womb health.Harness Your HormonesCheck out these helpful resources to find balance in your body!1. Follow me on Instagram. From helpful tips and mindset hacks, to mindfulness reels and Q&A Lives, @christies.lovestory has everything you need to stay ahead of your perimenopause symptoms and more! 2. Want guidance on how to create the best routines for this rollercoaster of a season of life? Book a consultation with me. We’ll not only assess your menopause symptoms, we’ll look at your whole lifestyle and find ways to better support and regulate your hormonal health and mental wellness.Relax. You're exactly where you should be. Now that you've got some insight into how to nurture your body through your unique transition, keep an eye on your inbox for a Meno-Meal Plan based around your quiz results.Over the next week, I'll share with you more menopause management tips and tell you more about how to create the best hormonal health for your body.If we are lucky enough to live this long, we're going to experience menopause. But we do not need to suffer. You deserve evidence-based guidance, support, solutions and community.