Welcome to my website—a dedicated space for women navigating the menopause journey. This site was created to provide trusted education and knowledge based on my personal experiences with menopause, as well as the significant impact that fitness, nutrition, and mental health practices have had on my life. Here, you will find practical tools, insights, and encouragement to help you feel strong, balanced, and supported through every stage of menopause. Throughout the site, you will also discover helpful links and resources for further exploration if you choose. I’m so glad you are here—let’s take this journey together.
About Me:
Hello! I am a devoted wife and mother who enjoys living life to the fullest. I love taking on challenges, exploring new places, and meeting new people. However, I found it difficult to cope with the physical and emotional changes that come with the menopausal journey. I decided to take charge of my health by becoming as knowledgeable and informed as possible. Today, I am dedicated to helping other women navigate this transition. Through my website and blog, I offer a wealth of information and resources to support you during this time. You can trust me to be a reliable and supportive source of help as I aim to empower you to make positive changes for your overall well-being, Education is essential, and I hope to share what I've learned from my journey to help you thrive during menopause. Remember, menopause can be a time of joy, and we will navigate this journey together!
Give Birth to a New You!
Discover how to support your body through each stage of menopause by utilizing intermittent fasting, strength training, hormone-friendly nutrition, and effective mindset tools.
Stage 1: Perimenopause
Perimenopause is the phase before Menopause, characterized by hormonal changes (Estrogen decreases) and a gradual decline in ovarian function. Perimenopause can last several years, marking the transition from the reproductive years to Menopause. It's important to note that individual experiences may differ, and not everyone will experience the same symptoms. Perimenopause typically starts in a woman's 40s, but it can also begin earlier. Here are just a few of the many symptoms associated with perimenopause, menopause and post menopause:
Irregular periods, Hot flashes, Changes in the sense of taste or smell, Gum problems, Brittle nails, Metal tastes, Ringing in your ears, Night sweats, Mood swings, Fatigue, Insomnia, Weight gain, Loss of libido, Vaginal dryness, Breast tenderness, Joint pain, Muscle aches, Changes in body odor, Digestive issues, Hair thinning, Memory lapses, Difficulty concentrating, Anxiety, Depression, Irritability, and so many more.
Stage 2: Menopause
Menopause is a natural biological event that signifies the end of a woman's reproductive years. It is officially defined as a period of 12 consecutive months without a menstrual period. At this stage, the ovaries have significantly reduced their estrogen production and no longer release eggs. Menopause is associated with a range of symptoms that result from hormonal changes, particularly a decline in estrogen levels, and a lot of the symptoms are the same and, in some cases, worse than perimenopause. (Refer to the examples of symptoms provided above.)
Stage 3: Post-menopause
Postmenopause refers to the period of a woman's life that follows Menopause. It begins after a woman goes through 12 consecutive months without a menstrual period. During postmenopause, hormonal fluctuations stabilize, and the symptoms associated with Perimenopause and early Menopause tend to subside. However, other health considerations, such as the increased risk of osteoporosis, heart disease, and Alzheimer's due to decreased estrogen levels, become more prominent concerns in postmenopausal women. This stage typically continues for the rest of a woman's life.
What is Menopause?
Menopause, a natural biological process marking the end of a woman's reproductive years, is a transformative and inevitable stage in the journey of life. It typically occurs in the late 40s or early 50s and is characterized by the cessation of menstrual cycles, resulting from declining reproductive hormones such as estrogen and progesterone. Menopause is a universal experience, but its impact on physical and emotional well-being can vary widely among individuals. Recognizing and understanding the profound changes accompanying menopause is crucial for women and those around them. If you're feeling frustrated while trying to find relief from your menopausal symptoms, you're not alone. Many women experience discomfort during this phase, but there are safe and effective options available that could improve your quality of life and possibly prevent chronic illnesses. Still, today, very few women are getting help. Based on my own experiences, knowledge is critical to navigating this journey. So, let’s get started.
Stages!
MINDSET:
Reframe menopause as your power shift. Stronger mind, stronger life.
Section 1: Your Inner Dialogue
🌟 Reframing Menopause as Transformation
We’ve been taught to see menopause as a loss—of youth, of fertility, of beauty. But what if you reframed it as a rite of passage? A powerful shift from doing to being, from hustle to wisdom, from external validation to internal power.
Try this reframe:
“I’m not breaking down. I’m breaking through.”
Menopause is your body’s signal to slow down, tune in, and rise into your most authentic, unapologetic self. It's not about fighting your body—it's about finally listening to her.
🌀 Embracing Identity Shifts
Yes, your role in the world may change—kids grow up, careers evolve, relationships deepen or shift—but this isn’t an identity crisis. It’s an identity awakening.
Ask yourself:
Who am I becoming, now that I have nothing to prove?
What does freedom look like in this new chapter?
What dreams have I been postponing?
Embrace the shift from caretaker to creator, from busy to intentional. You are not less—you are more you than ever before.
Section 2: Daily Mental Fitness
Just as you nourish your body, you must strengthen your mindset. Mental fitness is about building resilience, flexibility, and emotional clarity—especially when hormones fluctuate.
✍️ Journaling Prompts for Clarity & Confidence
Use these prompts to check in with yourself and process emotional changes:
What’s one thing my body is teaching me today?
Where am I giving away my energy that no longer serves me?
What do I need to forgive myself for to move forward?
How do I want to feel in this next chapter?
💡 Tip: Journal first thing in the morning or before bed for 5–10 minutes. Keep it private and judgment-free.
🌅 Powerful Morning Routine for a Grounded Day
How you start your morning sets the tone for your entire day. Here’s a simple 15–20 minute routine to boost clarity and calm:
Hydrate – Start with warm lemon water to flush toxins.
Breathe – Do 2 minutes of slow belly breathing (in for 4, out for 6).
Move – Stretch or take a short walk to activate circulation.
Affirm – Say one empowering statement (e.g., “I am strong. I am becoming. I am enough.”)
Focus – Write down your top 3 priorities—mental, physical, and emotional—for the day.
🌬️ Reduce Cortisol with Mindfulness & Breathwork
Stress is a hormone disruptor—and cortisol (your stress hormone) can throw off everything from sleep to metabolism to mood.
Simple Mindfulness Practices:
✋ 5-4-3-2-1 Grounding: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
🧘 Body Scan Meditation: Slowly scan from head to toe, relaxing each body part as you go.
🌿 Nature Break: Step outside for just 10 minutes. No phone. Just breathe.
Breathwork for Balance:
Try the Box Breath:
Inhale for 4
Hold for 4
Exhale for 4
Hold for 4
Repeat for 1–2 minutes.t.
Powerful Morning Routine for a Grounded Day
Start your day in control with this 15-minute practice:
Hydrate – Warm lemon water
Breathe – 2 minutes of belly breathing (in for 4, out for 6)
Move – Gentle stretch or short walk
Affirm – Try: “I am strong. I am becoming. I am enough.”
Focus – Write down three priorities: mental, physical, emotional
Reduce Cortisol with Mindfulness and breathwork.
Cortisol (your stress hormone) can disrupt everything from mood to metabolism. These practices help:
🧘 Mindfulness Options:
5-4-3-2-1 Grounding: Name 5 things you see, four you feel, three you hear, two you smell, one you taste
Body Scan: Mentally relax each part of your body
Nature Break: Just 10 minutes outdoors, no phone
🌬️ Box Breathing:
Inhale for 4
Hold for 4
Exhale for 4
Hold for 4
(Repeat for 1–2 minutes)
🟨 Section 4: Final Thought
Menopause is not just biological—it is a transformational experience. When you strengthen your mindset, you reclaim your voice and power.
🟪 Quote Block:
“Your mind is your most powerful tool. Fuel it with compassion. Focus on it with purpose. Trust its deep wisdom.”
My fitness journey has been transformed since I started working with Debra. She has an exceptional coaching style. Debra's vast knowledge of menopause, fitness, nutrition, and mindset, along with her constant support and motivation, has helped me achieve results I never thought possible.
- Megan Massy/Nurse
I have been fortunate to have Debra, who is dedicated to helping me achieve success. Her concern for my well-being is evident, and her guidance has helped me manage my menopause, develop a positive mindset, and gain newfound confidence in my abilities. I highly recommend Debra to anyone seeking an inspiring and devoted support system.
- Amy
Connect with me today!
"Empowerment through Education: Ignite Your Potential and Transform Your Future"
Boulder, CO: My Happy Place, Where Hiking is My High!
When someone asks me about my happy place, I don't hesitate to answer: Boulder, Colorado. Nestled at the foothills of the majestic Rocky Mountains, Boulder is a charming city that offers an unparalleled blend of natural beauty, outdoor adventures, a vibrant community, and some fantastic restaurants. There's no greater joy for me than lacing up my hiking boots and hitting the trails in this enchanting paradise, where hiking becomes my ultimate high, and finishing the day off at one of my favorite restaurants.
Did someone say Menopause?
As someone in their 50s and Menopause, getting more out of life is essential. Working with me can offer a truly transformative experience. This stage in life is perfect for reassessing your goals, aspirations, and priorities. It's a chance to reignite your passions, explore new opportunities, and tap into your inner potential. My approach differs because I'm fully committed to your personal growth and fulfillment. Everyone's journey is unique in Menopause, so I tailor my guidance to your needs, aspirations, and challenges. With empathetic coaching, practical strategies, and a deep understanding of navigating midlife, I can help you unleash your full potential, reignite your enthusiasm for life, and embrace your 50s and Menopause with a new sense of purpose, confidence, and education. Together, we can ensure this chapter of your life is rich with fulfillment, achievement, and the knowledge that the best is yet to come.
Stages of Menopause
Learn about the three phases of Menopause for a clear understanding of your journey.
Perimenopause: Perimenopause is the phase before Menopause, characterized by hormonal changes and a gradual decline in ovarian function. During Perimenopause, a woman may experience irregular menstrual cycles and symptoms such as hot flashes, mood swings, and changes in libido. Perimenopause can last several years, marking the transition from the reproductive years to Menopause.
Menopause: Menopause is a natural biological event that signifies the end of a woman's reproductive years. It is officially defined as when a woman has not had a menstrual period for 12 consecutive months. At this stage, the ovaries have significantly reduced their production of estrogen and other hormones. Menopause typically occurs in a woman's late 40s to early 50s, but the age of onset can vary. Common symptoms of Menopause include hot flashes, night sweats, vaginal dryness, and mood changes.
Postmenopause: Postmenopause refers to the period of a woman's life that follows Menopause. It begins after a woman has gone through 12 consecutive months without a menstrual period. During postmenopause, hormonal fluctuations stabilize, and the symptoms associated with Perimenopause and early Menopause tend to subside. However, other health considerations, such as the increased risk of osteoporosis and heart disease due to decreased estrogen levels, become more prominent concerns in postmenopausal women. This stage typically continues for the rest of a woman's life.
My Mission in life is not merely to survive, but to thrive and to do so with some passion, some compassion, some humor, and some style.”
Maya Angelou, Author & Poe
“Innovate, Transform, Succeed."
I’m Debra
Welcome to my world! I invite you to join me on a personal and transformative journey through the maze of menopause. As with many women, the motivation to stay healthy and happy is my family. I've experienced the highs and lows, the challenges, and the triumphs that come with menopause. From the bustling days of motherhood to the quieter moments of an empty nest and from perimenopause to facing cancer and undergoing a hysterectomy, my journey has been nothing short of a rollercoaster. But through it all, I've found strength, resilience, and a renewed sense of self. By sharing my story, I hope to empower and inspire others as they navigate their menopause journeys, reminding you that you're never alone on this path to self-discovery and well-being.”
The Power of Intermittent Fasting: Exploring the 16/8 Method and Menopause
Written by Debra Bishop
Intermittent fasting has become a popular health and wellness trend in recent years. The 16/8 method, which involves fasting for 16 hours and restricting eating to an 8-hour window, is particularly noteworthy due to its simplicity, flexibility, and potential health benefits for Menopausal women.
Lymphatic System and Menopause
Written by Debra Bishop
Let’s discuss the relationship between Menopause and the Lymphatic system. Understanding the critical role our lymphatic system plays in supporting our immune system by circulating lymphatic fluid throughout our body to protect us from infections and diseases is essential. During Perimenopause, Menopause, and Postmenopause, this system becomes even more vital. We'll dive into how Menopausal women are affected by the lymphatic system and provide some essential steps to help maintain their overall health and well-being. Additionally, we'll explore how estrogen impacts the lymphatic system.
The Connection Between Inflammation and Menopause:
Understanding the Impact on Women's Health
As we know by now, Menopause is a natural biological process that marks the end of a woman's reproductive years. As women age, their hormone levels, including estrogen and progesterone, decline, leading to physical and emotional changes. One such change is inflammation, a critical factor affecting women's health during this transitional period. In this blog, I will explore the connection between Inflammation and Menopause and understand its impact on women's well-being.
It is essential to Discover your Happy Place during the Menopause Journey
As you go through menopause, seeking out activities and environments to uplift your spirits is essential. Spending time with loved ones and exploring new places are excellent ways to boost your happiness in your 50s. Take the time to discover what brings you joy and serenity, whether it's spending quality time with friends and family, learning new skills, having a little alone time, or taking a break from work and responsibilities. Embrace your happiness and cherish it with all your heart.
“Are you ready to Achieve optimal health during Menopause? Let’s focus on proper nutrition, fitness, and mindset. Take the first step towards a healthier you. Get signed up today for access to valuable resources and support. Together, let’s begin this journey!”
Do you Need a Menopause Doula?
When you work with me, I'll show you how to navigate menopause with a focus on mindset, nutrition, and fitness. Together, we'll recognize that small actions can lead to significant achievements in life. Starting each day with a positive and productive attitude is essential, prioritizing self-care and finding joy in the little things. One great way to do this is by incorporating regular fitness routines and caring for your physical and mental well-being. Progress takes time and effort, but even small steps can lead to significant improvements. As YOU work towards your goals, embrace the opportunity to learn, grow, and seize opportunities. With a commitment to self-improvement, success is sure to follow.
Try a session for free and see if it’s right for you.
There’s no commitment, pressure, or obligation.