Em.powered Menopause
The
Courses
Te Ara Whetū: A Guiding Light on the Menopause Journey
"In the Em.powered Menopause Programs, we aim to embody the essence of Te Ara Whetū, meaning 'Path of Stars.'
Just as the stars guide navigators, our program lights the way through the menopausal transition, empowering to make choices to that shape your journey for the better.
Why learn about menopause?
Do you remember reading books about puberty being an exciting time, full of the wonder at the changes your body would go through? Or maybe you’ve seen books about the joys of pregnancy and how to stay healthy and navigate it. Menopause is another very natural stage of life, yet until recently, in many cultures, menopause wasn’t talked about very much at all, let alone in a positive light. This has led to the menopausal transition being an extremely difficult and isolating time for many. Hot flushes are not the only symptom; some women experience primarily low mood or brain fog for example.
Menopause means something different to each woman. Your expectations around menopause and the symptoms you feel can be influenced by the experiences of your friends and family or whanau, the beliefs of your culture about what menopause represents and how menopause is talked about in your community.
Many women have suffered in silence, not knowing their symptoms were related to menopause, let alone treatable!
If you're interested in a deep dive into what menopause is all about, how to navigate it and thrive...
This is for you!
Perimenopause and menopause are being increasingly discussed in the media, on social media and in social circles, which is wonderful. And if you are reading this you are probably well on your way to playing a part in the cultural shift towards a society where women are much more informed and empowered about the menopausal transition!
But things are changing!
A note from your course instructors
In our courses we share...
Our unique approach, aimed at supporting the entire person, rather than focusing on the menopausal symptoms. We combine world-quality medical advice in the form of the best of evidence-based medical information and practical tips from the clinical experience of our team, with strategies taken from high performance coaching and tried-and-true lifestyle approaches. We've also incorporated wisdoms and inspiration from Te Ao Māori (the Māori worldview) and insights from other cultural perspectives.
We hope this will help you feel confident, empowered and positive about navigating the transition through menopause.
Endocrinologists
Dr Sasha Nair & Dr Megan Ogilvie
We’ll talk about what perimenopause and menopause are - and what to expect - how to stay healthy, and how to manage your symptoms. We understand that for many, menopause can coincide with a time of life fraught with demands and pressures on our time and energy, so we will also include approaches to help you manage stress and implement lifestyle adjustments so that you can make this an opportunity to take stock, and feel positive about moving into the next season of life.
This course could even be something you do with your partner; the shared understanding may bring you closer together, and some of the content, for example on libido and intimacy, lifestyle strategies for general health and mindset strategies to thrive in midlife may be helpful for you both.
We are excited to be hosting this course in our new App, to deliver you a learning experience that is convenient, interactive and modern.
Te Ruahinetanga
Te ruahinetanga is Māori for the menopause. Ruahine is said to mean “wise woman” and relates to the granddaughter of the kaitaki (leader) of the Aotea waka.
Our course is enriched by and pays tribute to the wisdoms of the rich cultural heritage that we have here in Aotearoa
by
“I wish my mother
had told me about menopause”
Many women feel unprepared for the menopausal transition and crave support and guidance during, and even in preparation for this stage of life. That's what we (and your doctor) are here for!
“Finally, I feel like myself again!”
Menopausal symptoms can be debilitating for many, but good treatment can be transformative. We talk about treatments in detail in this course so you can learn all about your options.
the details
How it Works
You can access the course App via your phone, ipad or computer. We suggest completing 1 module per week and expect this might take around 1 hour per week, however you are free to progress through the modules at your own pace.
a video to watch
a workbook to read and fill in
Each module will include:
We have included summaries of key learning points, knowledge quizzes, case-examples, and space for your own reflections and notes, and recommendations for further reading.
Two Courses For Your Journey
Tūturu Ruahinetanga: The menopause Essentials course
An concise walk through the essentials of what you need to know about menopause to stay healthy and feel well.
Te Whakamana Ruahinetanga: The Empowered Menopause
An in-depth, practical Hōtaka (course) to guide you to feel Empowered with knowledge and options, Embody your healthiest self, and Embrace the Next Season of life.
Tūturu Ruahinetanga
Program Outline
Module 1: Introduction to Ruahinetanga
ready to level up?
- Learn about the stages of menopause and what to expect as your body transitions. Identify key symptoms and understand how they may vary for each woman. We also cover important health considerations at different stages of menopause
Module 2: Perimenopause to post-menopause
- Discover the meaning of Te Ruahinetanga, the Māori term for menopause, which signifies a transition into becoming a wise woman. We set the stage for understanding menopause as a time of growth and empowerment.
Module 3: Menopausal Hormonal Therapy (MHT)
- Explore the basics of MHT, when it may be appropriate, and the associated benefits and risks. We’ll discuss how to talk to your doctor about treatment options.
Module 4: Non-Hormonal Options
- Discover non-hormonal strategies for managing common symptoms, including evidence-based alternative treatments.
The Menopause Essentials Course
Stand-alone Modules on Specific Circumstances coming soon...
We're also developing additional modules that you can refer to, dealing with topics such as early menopause (primary ovarian insufficiency), menopause in those with risk factors for breast cancer, and surgical menopause
- surgical menopause
- early menopause (POI)
- Women at higher risk of breast cancer or with a history of breast cancer
Module 5: Vulvo-vaginal Health
- Learn about the genitourinary syndrome of menopause and practical tips for maintaining vulvo-vaginal health.
Module 6: Working together with Your Doctor
- Our tips on communicating with your doctor about your menopause symptoms, needs, and concerns, and guidance on when and how to seek specialist input if needed.
ready to level up?
By the end of the Course, you'll have learned about what to expect in different stages of menopause, and the key treatment options that are available.
- Menopause in trans-people
- The Menopause Information Guide: the same reference resource we provide to our patients in menopause clinic appointments.
- Reflection journaling workbook
Additional Modules
Te Whakamana Ruahinetanga
Program Outline
Module 1: Tīmatatanga: Introduction
Join
- Setting the tone for a positive and empowering menopause journey. Discover what to expect in the course and how to make the most of your experience of it.
Module 2: Pōhutukawa: Our Health Heritage
- Reflecting on the past and honoring our health history and cultural roots, we explore the evolution of women’s health, addressing myths, controversies, and scientific challenges. Inspired by the Pōhutukawa star (reflection on the deceased), this module focuses on learning from the past, and looking to the future of menopause research and treatment.
Module 3: Tupu-ā-nuku: Nourishment
- Weight and body composition in menopause, when to see a dietician or eating psychologist, medical options to help, and building a positive body image, even if your physical fitness is a work in progress. We've also included a few nourishing recipes from different cultures to literally spice up your nourishment!
Module 4: Waitā: Flow of intimate Connection
- The changes of menopause can affect intimate relationships. Here we cover sexual well-being, libido, and vulvo-vaginal health, including the genitourinary syndrome of menopause. Learn about symptoms, , treatments, testosterone supplementation, mid-life fertility, and contraception in perimenopause.
Empower, Embody, Embrace
- Tools for adapting to midlife's transitions; We recap and go into detail on different types of menopausal hormone therapy (MHT), When and how MHT can be helpful, Potential side effects and risks, Non-hormonal treatment options as well as our comments around bioidentical hormones and supplements
Module 5: Ururangi: Winds of Change
- Fatigue is a common symptoms in menopause. Find out how to optimise your physical energy and stay productive, and manage stress at home and work. This module also discusses productivity at work and navigating career demands during (peri)menopause
Module 7: Waitī: Managing Energy
Module 6: Tupu-ā-rangi: Self-Care to Refuel and Restore
Module 9: Matariki: Health and Well-Being
- Creating a personalized health plan with essential health checks and self-care strategies with your doctor. Learn how to work with your doctor, what to ask during consultations, and when further investigations are needed. This module also covers some beauty tips for menopause: skin, hair, eye health and self-image glow-up exercises for feeling your best!
Module 10: Hiwa-i-te-rangi: Dreams and Aspirations and Inspiring others
Module 8: Waipuna-ā-rangi: Wisdom and Brain Health
- Embrace the wisdom that comes with age, exploring Dr. Lisa Mosconi’s “grandmother hypothesis” and cognitive crystallization. We address brain fog, migraines, hormonal headaches, mood changes, and PMS, providing actionable steps for brain health and emotional well-being.
- Set goals for the future, focusing on post-menopause health and the power of community and nature. This module helps you plan for:
ready for the next level?
If you’re ready for a more comprehensive and transformative experience, our in-depth course delves deeper into the scientific data on menopause and treatments. It brings together these evidence-based medical insights with cultural wisdom and mindset strategies guides you in taking practical steps to support your overall well-being.
Matariki, the star constellation celebrated at Māori New Year, marks the beginning of a new stage of life. Our program structure is inspired by these stars, using them as touchstones for different aspects of health."
- Prioritize self-care, stress management, rest, and recovery. Understand how sleep deprivation and stress impact your symptoms, and discover practical ways to replenish your energy and support your well-being so you can be there for others. We discuss sleep issues that can occur in menopause and what can be done about them.
Whakamana, Whakaata, Whakawhanui:
The Empowered Menopause
Investment
Feel informed. Feel Empowered. This is your time.
Tūturu Ruahinetanga: the Menopause Essentials course
Launch Price: Just $97AUD for 12 month acesss (total value: $376)
Future Offerings
Launching January 3rd, 2025*, the Tūturu Ruahinetanga: Menopause Essentials Course is your essential guide to navigating menopause with confidence. Combining expert medical insights, practical tools, and unique Māori cultural wisdom, this course empowers you to stay healthy and feel well during this transformative life stage.
Looking for more? Stay tuned for the upcoming Empowered Menopause Program, a deeper and more transformative journey that builds on the Essentials Course with expanded modules, cultural insights, and mindset strategies. Launch details will be announced soon!
this comprehensive course includes:
• 6 Core Modules (Value: $47 each): Covering the essentials of menopause, symptoms, and effective health strategies.
• 2 Bonus Resources (Value: $47 each):
o An information sheet offering clinical-level guidance.
o A guided journaling workbook to help you reflect, track, and personalize your menopause journey.
Total Value: $376AUD
Why Choose the Essentials Course?
Whether you’re preparing for a menopause doctors appointment or simply seeking clarity, the Essentials Course equips you with foundational knowledge at a fraction of the cost of a clinical consultation.
• Understand symptoms, treatment options, and what to expect.
• Feel confident and prepared for meaningful discussions about your health.
• Refer to trusted, evidence-based information anytime.
your first step to empowerment
After 12 months you have the opportunity to renew your membership, allowing you to stay updated, revisit resources, and continue your journey.
how to get the course
1. Download the App: Search for ERH App on the Apple App Store or Google Play Store.
2. Free Introductory Access: Gain instant access to the first 2 modules of the Essentials Course for free.
3. Upgrade In-App: Unlock the full course with 12 month access for $97 AUD.
• Keep benefiting from updates and additional content with an annual renewal
What's next?
What's included?
Empowered Menopause
Program
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