Episode 32 - A Balanced Take on HRT & Menopause with Dr. Claire Phipps

24 Feb

Healthily | 02/24/25

There’s a lot of talk about HRT and menopause right now—some of it incredibly helpful, but some of it creating confusion and even pressure. For years, HRT was viewed with skepticism, but now the conversation has swung the other way, making many women feel like they should take it—or risk missing out on essential health benefits.

So, what’s the truth? Should every woman take HRT? And if you’re already on it, how can you make sure you’re getting the most out of it before increasing doses or adding extra hormones like testosterone?

In this episode, I sit down with Dr. Claire Phipps, a menopause specialist and holistic doctor, to have a calm, practical, and balanced discussion about HRT.

We cover:
The real benefits of HRT—and when it might not be necessary
Why menopause care should be about more than just medication
How gut health, inflammation, weight management, and stress play a key role in midlife wellbeing
Why one size fits all approaches don’t work—and what to consider instead

Whether you’re in perimenopause, postmenopause, or simply want to be informed for the future, this episode will help you cut through the noise and find an approach that works for you.

If you're feeling unsure about your hormones and want clarity on what’s going on in your body, my Hormone Insights & Support Service can help. Get expert guidance tailored to you—no guesswork, no confusion.

TAKEAWAYs

✔️ What’s this episode about (in a nutshell)

The episode explores perimenopause and menopause through a balanced, holistic lens — not simply “HRT or nothing,” but understanding all the contributing factors (lifestyle, nutrition, medical history, mindset).

Dr. Phipps stresses that the transition is individual: there’s no universal “menopause experience.” What works (or feels right) for one woman might not for another.

The goal isn’t to “chase youth forever,” but to support quality of life: physical, mental and emotional wellbeing — during menopause and beyond.

✔️ Who is Dr. Claire Phipps & What She Brings to the Conversation

Dr. Claire Phipps is a GP who, after years practising general medicine, identified a gap in support for women experiencing menopausal symptoms. She pursued further training and became an accredited specialist under British Menopause Society (BMS).
She combines standard medical care with a holistic, person-centred approach — emphasizing lifestyle, diet, mental health, and preventative care, not just prescribing hormones.

✔️ Key Insights & Nuances About Menopause & HRT

Menopause isn’t one uniform “drop” in hormones — it’s often a “hormone storm” first

In perimenopause, hormone levels (like estrogen and progesterone) may fluctuate and sometimes spike before they gradually fall. This can lead to mood shifts, anxiety, changes in sleep, energy, libido, as well as physiological symptoms.
Because of this volatility, routine hormone blood tests in women over ~ 45 are often unhelpful: they only give a momentary “snapshot,” not a reliable picture over time.

HRT can help — but it’s not a magic bullet or “one-size-fits-all” solution

HRT (hormone replacement therapy) is one valid option, especially when menopausal symptoms are disruptive.
But HRT isn’t always required, isn’t always appropriate (depending on medical history, risk factors), and isn’t the only way to support menopause.
Even when used, HRT should ideally be part of a broader “whole-person” plan: nutrition, lifestyle, mental health, metabolic status, bone & cardiovascular health, etc.
Low doses may be sufficient. For many, the lowest effective dose to manage symptoms is preferable — there’s no rule that “more is better.”

For those choosing not to use HRT (or unable to), there are multiple valid alternatives

Non-hormonal, prescribable medications — e.g. for mood/anxiety, hot flushes, palpitations, urinary/menopause-related urinary symptoms.
Symptom-specific treatments: e.g. vaginal estrogen for urogenital symptoms (often safe even when systemic HRT is not recommended).
Lifestyle-based and holistic supports: good nutrition, sleep hygiene, strength training or regular movement, stress reduction, mental health support (therapies such as CBT), etc.

✔️ Lifestyle, Nutrition & Holistic Health — Why They Matter (Especially in Midlife)

Menopause/premenopause is a vulnerable time because the body’s metabolism, hormonal environment, and physiology shift — making nutrition, lifestyle and mental health more influential than ever.

Good nutrition, especially nutrient-rich whole foods, supports bone health, hormonal balance, brain function, energy, and overall resilience.

Gut health, microbiome balance, adequate micronutrients (iron, B-vitamins, vitamin D, etc.) — these can influence energy, mood, cognitive clarity, and mitigate some menopausal symptoms.

Small, manageable habits (consistent sleep, gentle movement, self-care, stress management) can make a real difference — and don’t need to be overwhelming or “perfect.”

✔️ What Menopause Really Looks Like: A Balanced, Long-Term View

Menopause (and perimenopause) is a transition — not a crisis or a sudden “end of body.” With the right support, it can be a phase of renewal, recalibration, and sometimes even liberation.
The best approach is individualized: assessing personal health history, current lifestyle, preferences, symptoms, risk factors, and balancing all these in decision-making (HRT, non-HRT, holistic health).
For many women: informed decisions + realistic expectations + lifestyle & nutrition supports + emotional/mental self-care = possibility of navigating this transition