If you’re experiencing perimenopause symptoms and wondering why your body suddenly feels unfamiliar or if you’re postmenopausal and asking, “What should I be doing now to stay healthy?” you’re not alone.
Menopause, including the years leading up to and following it, can feel overwhelming. There’s no shortage of advice aimed at menopausal women, but much of it is confusing, contradictory, or rooted in fear. Diet extremes, punishing workouts, and one-size-fits-all solutions often leave people feeling more disconnected from their bodies, not more supported.
At the heart of Pause and Pause Plus is the belief that menopause care should help you feel informed, grounded, and in control of your health not pressured to overhaul your life.
What We Were Seeing in Menopause Care
As a naturopathic menopause specialist and Menopause Society Certified Practitioner with more than 16 years of clinical experience, I’ve worked with many individuals navigating perimenopause, menopause, and postmenopause. Over time, a clear pattern emerged.
People in perimenopause were overwhelmed by symptoms and conflicting advice. They wanted clear education about what was happening in their bodies and realistic strategies they could actually sustain not generic plans or extreme protocols.
People who were postmenopausal often weren’t dealing with disruptive symptoms anymore, but they were thinking ahead. They were asking thoughtful questions about bone health, muscle strength, chronic disease prevention, vitality, and longevity and they weren’t finding much guidance that felt grounded or relevant.
What was missing was a menopause wellness program that brought education, movement, and community together in a way that felt supportive, practical, and human.
The Moment Everything Clicked
Savonn of Sellwood Yoga and I have been friends for decades, and we’re also living this stage of life ourselves. Between my clinical background and Savonn’s 27 years of yoga teaching experience, including her certification as a menopause coaching specialist, we realized something important: menopause support doesn’t need to be fragmented, overwhelming, or disconnected from lived experience.
By combining evidence-based menopause education, mindful movement, and community support, we could create something that truly meets people where they are.
That’s how Pause was created and why Pause Plus naturally followed.
Two Programs. One Philosophy. Different Stages of Support.
If you’re in perimenopause or the menopause transition…
Pause is a menopause group program designed for individuals navigating perimenopause and menopause symptoms.
This program may be a good fit if:
- You feel overwhelmed by conflicting menopause advice
- You want to better understand what’s happening in your body
- You’re looking for practical, sustainable nutrition and lifestyle strategies
- You want community and support during the menopause transition
Pause combines menopause education, guided movement (including menopause-informed yoga), and group discussion to help you feel more confident and grounded as your body changes.
If you’re postmenopausal and thinking about long-term health…
Pause Plus is designed for postmenopausal individuals who want to focus on longevity, vitality, and proactive health.
This program may be a good fit if:
- You’re thinking about bone health, muscle strength, and chronic disease prevention
- You want to stay engaged with your health in a realistic, sustainable way
- You’re interested in movement, mindfulness, and education that supports aging well
- You want to be part of a community focused on wellness beyond menopause
Pause Plus offers thoughtful postmenopausal health support without fear-based messaging or extremes.
What Makes Pause and Pause Plus Different
Both programs are built around:
- Evidence-based menopause education
- Guided movement designed for the menopausal body
- Mindfulness and reflection
- Group discussion and community support
Rather than overwhelming participants with “everything at once,” we focus on simple, effective strategies that support real life. Menopause doesn’t require perfection. It requires understanding, support, and realistic tools.
What’s Included in Both Programs
Both Pause and Pause Plus include:
- Four in-person or live-streamed sessions (3 hours each)
- Guided movement, education, and facilitated group discussion
- Three 90-minute online educational webinars
- Comprehensive support materials
- A supportive menopause community
While the content is tailored to each stage of life, the intention is the same: helping participants feel informed, empowered, and supported.
What Past Participants Have Shared
Participants consistently share that they feel more knowledgeable, more confident, and less overwhelmed.
“The program gave me tools to deal with health issues I had been struggling with and helped me find answers to the constant questions that come up.”
“The Pause Program has been truly life-changing. It completely shifted my mindset—not just in how I care for my body, but in how I see this entire phase of life.”
“Before joining the Pause Program, I felt overwhelmed and isolated. Now I feel calmer, supported, and part of a community that truly understands what I’m going through.”
The Future of Menopause Care
Our vision for menopause care is one where people feel:
- Empowered rather than fearful
- Supported rather than isolated
- Confident in how they care for their bodies
Pause and Pause Plus are aligned with that future; offering menopause support that is realistic, achievable, and sustainable.
Which Menopause Program Is Right for You?
If you’re navigating perimenopause or menopause symptoms, Pause offers guidance through the transition. If you’re postmenopausal and focused on long-term health and vitality, Pause Plus offers support for the years ahead.
Visit Pause or Pause Plus to learn more and register.
To learn more about me, check out Flow Natural Healthcare my clinic and Dr Marsha Hamilton