When I realized HRT isn’t the magic fix, it’s the foundation.
- sascha
- Nov 13
- 3 min read
I’ve been on hormone therapy for almost two years now, and it has genuinely changed my life, giving me back my energy, my clarity, and my sense of self.
But even after two years of HRT, perimenopause still finds ways to surprise me.
This chapter of my journey isn’t the beginning.It’s the reality of midlife hormones: they evolve, shift, and require us to listen closely even when we think we have everything figured out.
A season of stability… until suddenly, it wasn’t
For almost a year — 10 months without a period — I felt stable. No mood swings, no dramatic dips in energy, no disruptions in my sleep.
I actually started thinking about what it would mean when I reached the official “12 months without a period” milestone.
But then, out of nowhere, my period returned... twice. And suddenly, all the little things I’d brushed aside made sense: the fluctuating energy, the restless nights, the subtle grumpiness, the “off” feeling I couldn’t name...
I had blamed it on sleep, scrolling till late... But this was hormones doing what hormones do. My body wasn’t done shifting yet.
Adjusting my HRT: a step-by-step recalibration
Even after nearly two years on hormone therapy, I continue to fine-tune my treatment. Not because it stopped working, but because my body changed.
A few months ago, I started waking up at 4 AM every night. Not anxious, not overstimulated. Just… awake.
And tired the next day.
I didn’t want to increase both estrogen and progesterone at the same time because then I wouldn’t know which hormone was causing which effect. So I made changes gradually:
First, I increased my progesterone. It helps with falling asleep, not staying asleep, so not much changed.
Then, I increased my estrogen. And suddenly, within two weeks, I was sleeping through the night again.
That moment taught me two things:
1) HRT works. 2) But your hormone needs change even years into perimenopause.
And that’s why listening to your body (and having a doctor who listens to you) is everything.
The truth most women aren’t told
Here’s what I’ve learned: HRT isn’t the magic fix, it’s the foundation.
It’s what allows everything else to actually work.
Because even with good hormones…
If I don’t sleep well → my whole day collapses.
The difference between 6 hours and 7.5 hours is night and day.
If I drink even one glass of wine → my sleep quality tanks.
And I wake up foggy.
If I skip exercise → I lose the biggest energy boost I have.
Strength + HIIT + boxing = my mental health toolkit.
If I don’t eat well → I feel it immediately.
Hormones can’t out-perform poor nutritions.
HRT doesn’t do the work for me.It gives me the stability to do the work with more ease.
A new workout season
With colder weather here, outdoor swimming ended. And that pushed me back to something that always made me feel strong: boxing.
Three weekly workouts (strength/HIIT and boxing) make me feel powerful and deeply alive again. The energy they give me lasts all day.
A joyful project: #BookRippleProjectMe
I wanted a way to help women access the information they desperately need in a way that feels personal and supportive.
It’s simple:
I send a menopause-related book to one woman who messages me.
I write a personal note inside.
She reads it, adds her own note, and passes it on.
And the ripple continues.
Reading the DM's from women who want to join the Book Ripple has been incredible. It’s community, compassion, and education wrapped together.
If you want to join, follow me on Instagram @project_me_us. I’ll share every new ripple there.
Where I am now
I feel clear, strong and more grounded than I’ve felt in years. But also realistic because this journey evolves. Perimenopause is a moving target and learning your own body is the most powerful thing you can do.
HRT gave me my baseline back. Sleep, food, movement and self-awareness keep me thriving. Together they rebuilt me into a version of myself I’m deeply proud of.
If you’re on this journey too…
You’re not imagining it. You’re not failing. And you’re definitely not alone.
Once you understand what’s happening in your body, you can finally take the lead in your doctor’s office, in your relationships, and in your life.
If you want support, I’ve created:
🌿 My podcast
Where I share my story and everything I’ve learned so far.
🌿 1-hour online courses
Short, clear tools for preparing for menopause conversations especially when your brain is in fog mode.
A women-helping-women project that spreads knowledge like wildfire.
If this resonates, share it with someone who might need it today. The more we talk about this, the more powerful we all become.
Let's keep this conversation going! Share your experiences and questions in the comments below.
Love,
Sascha
Founder of Project M(e)
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