Post-Menopausal Wellness: Skincare, Nutrition & Lifestyle Tips That Support You

Written by Karina Pacific

Riding the Post-Menopause Wave—KismetK-Style

After a thorough 32-page blood panel, my functional medicine doctor gave it to me straight: Karina, you're officially post-menopausal.

Wait—hold up! I finally felt like I'd found my groove in menopause, surfing the hormonal swells with decent balance, and now the ocean has changed again. Emotionally, I'm steady, but my body is whispering new instructions.

What is Noticeably Shifting?

Skin: Thinner, drier, and suddenly much crankier if I skip a step.
Hair: A little coarser, a little drier, and my temples are sneaking backward (cue the strategic side part).
Nails: Once rock-solid; now they bend and break like tiny drama queens.
Sleep- Need more

Do I still feel young? "AbsolutelyFreakingLutely" I'm grateful for the awareness and journey. Still, if I may be honest, these changes and shifts in my body urge me to pivot and tweak my routine, NOT judge any part of myself.

Thankfully, menopause is finally getting its spotlight on podcasts, Instagram, and with some brilliant experts.

It's a long time coming, and it's here to stay and get better!

Supplement Spotlight: Heart & Soil

I stumbled on Heart & Soil—a one-of-a-kind supplement company that freeze-dries 100 % grass-fed, pasture-raised organs to reconnect us with ancestral nutrition, minus the "eww" factor.

Their Skin • Hair • Nails formula blends collagen-rich bovine Skin, bone, & connective tissue with liver for vitamins A & K—nutrients our follicles, dermis, and nail beds drink up.

I've only been on it a month (too soon for a full verdict), but post-menopausal life means my toolbox needs constant upgrades, and this felt like a smart add. Plus, you know how much I love my supplements.

Code KismetK10 for 10% off

Nourishing From the Inside Out. Besides my long list of supplements, here are some of my daily basics.

My Current Food Rules:

Final meal by 6 p.m.—usually my dense rainbow salad or spicy veggie soup + clean protein. Always a homemade dressing, like this Lemon Vinegarrette one.
No fasting on weekday mornings (Monday to Friday), since that's when I do weight training. Instead, I follow Dr. Stacy Sims' advice and start with a spoonful of protein powder and creatine before my workout. I made the switch two months ago, and my body's loving it. Any protein works—I just go with powder for convenience.
Fasting only on the non-weight day weekends.
I keep all my food organic at home since I can't always control what's served when I'm eating out or visiting friends.
Nuzest Protein and Purius Genius Protein AM Code XOXO
A cup of my go-to Medical Medium Healing Juice is part of my daily flow. I follow what feels right and usually juice a big batch on Sundays to set myself up for the week.

Movement:

Heavier leg days 2× week to guard muscle and bones.
Upper body and core workouts fill in the other days of the week.
Yoga Saturday + Long Walk or Hike Sunday.
10-15 brisk walk after dinner.
Bedtime: 5-10 minutes (hips, hamstrings, heart-openers).
Barefoot grounding on the patio grass while greeting the moon—Mother Nature's lullaby.

Emotional Care:

Daily 10-15-minute meditations; one deeper 45-minute sit each week to tidy up the mental attic.
Ongoing poetry therapy with Jennie
EMDR maintenance.
TBM workshops or journaling.
Thinking and or silent time. Just BE time.

Post Menopause Skincare Upgrade: My iS Clinical Dream Team

I've been a fan of iS Clinical for over 20 years—the Fire & Ice facial is a cult classic. iS Clinical is a science-backed, botanically powered line loved by dermatologists and estheticians for delivering pharmaceutical-grade potency with minimal drama. With recent changes, I went all in, and my Skin is loving the boost. It's a results-driven line, so start with the introductory regime if you're new, or proceed to the advanced options if your skin is already familiar. For a complimentary consultation, please get in touch with me or an iS Clinical expert.

My current am quartet:

Cleansing Complex– RESURFACING, CLEARING, DEEP-CLEANSING
GENEXC Serum – PROTECTIVE, RESTORATIVE, AGE-DEFYING
Reparative Moisture Emulsion – RESTORING, HYDRATING, SMOOTHING
NeckPerfect Complex TIGHTENING, SCULPTING, SMOOTHING
Extreme Protect SPF 40 – antioxidants + broad-spectrum shield; because sun care is forever.
Copper Firming Mist AGE-DEFYING, REFRESHING, FIRMING

My current am quartet:

Warming Honey Cleanser–DEEP-CLEANSING, HYDRATING, SOOTHING
Cleansing Complex– RESURFACING, CLEARING, DEEP-CLEANSING
Retinol + Emulsion .03 or 1 – AGE-DEFYING, SMOOTHING, BRIGHTENING
Reparative Moisture Emulsion – RESTORING, HYDRATING, SMOOTHING
Sheald Recovery Balm– PROTECTIVE, SOOTHING, NOURISHING

2-3 Times per week;

Tri-Active Exfoliating Masque, Hydra-Intense Cooling Masque

The KismetK Mindset

Getting older is definitely more work (truth). But it can also be the sweetest invitation to oneself;

Inquire: What's new in my body?
Audit & Track: Patterns matter—journal them.
Research & Consult: Lean from pros, and friends, not guesswork.
Implement: Small edits beat overnight overhauls.
Embrace: Aging is living. Let's do it gracefully, with curiosity and a dash of spice.

First and foremost—breathe and be kind to yourself, no matter what stage of life you're in. You are worthy, you are important, and you absolutely deserve the space to get to know yourself through each shift.

There's something deeply empowering about leaning in, doing the inner and outer work (even if it's a lot of work), and permitting yourself to experiment. Over time, you'll naturally create and develop a rhythm—a personalized system that supports you as you evolve, shifting your modalities, nutrition, and lifestyle with greater self-understanding and ease.

We are wildly privileged to have resources at our fingertips—from organ-based supplements to clinical skincare, from hormone-savvy trainers to meditation apps. There are a ton of free resources!

Use them, mix them, share them. And if something here resonates, slide into my DMs—I adore swapping notes on this beautifully messy journey.

With love, collagen, and a moonlit stretch,

Karina ✨