Mind Over Menopause: Lose Weight, Love Your Body, and Embrace Life after 50 with a Powerful New Mindset

by Pahla Bowers

From YouTuber Pahla Bowers, here is a radically simple, motivational method to lose weight that guides you in banishing negative thoughts while managing your sleep, exercise, and diet.
 
“A necessary roadmap for a mindful and confident menopause transition and the tools to navigate it on one’s own terms.”—Heather Hirsch, MD, author of  Unlock Your Menopause Type

Welcome to menopause, where everything you thought you knew about your body changed overnight. You’re always hot (unless of course you’re freezing cold), you’re moodier than ever, sleep seems like a distant memory, and your skin is forming “age spots.” . . . You can’t help but wonder, Is this it? Thankfully, no.

Weight-loss life coach Pahla Bowers is here to help with a radically simple and powerful method to flip the script on menopause—by adjusting how you think. Pahla teaches how to target Really Unhelpful Thoughts (RUTs), to shed extra pounds and stay healthy. With this book, you will learn Combining exercise science, cognitive and behavioral psychology, and an inspiring, pragmatic perspective,  Mind Over Menopause equips you with the tools and confidence to achieve your goals.

Genres: Nonfiction, Health, Self Help

272 pages, Hardcover

First published June 27, 2023

Reviews

[Denise · Rating 4 out of 5]

This book is an interesting read by a weight loss coach. The entire focus of the book is the secret to losing weight after 50 years old is mindset work. Therefore every chapter there is a big focus on journaling and mindset. I liked the synopsis at the end of each chapter.

[Mena · Rating 5 out of 5]

I have been a follower of Pahla’s YouTube channel and podcasts for a couple of years. This book like her other venues is well thought out, researched and delivered. Her journaling method is broken down in this book in a way that will help you meet your weight loss or any goal by allowing yourself to acknowledge the thoughts and feelings that can help you or stand in your way. Highly recommend.

[Monica · Rating 4 out of 5]

This is an engaging take on menopause that focuses on mindset rather than medical intervention. Ms. Bowers’ advice and tools draw from her personal experience coaching women through and beyond menopause, helping them reach their fitness and weight loss goals. That said, it’s not a fitness or diet book but focuses on journaling to discover what one wants in this stage of life.

Thank you to NetGalley for an advanced reader’s copy of the book.

[Johanna Sawyer · Rating 5 out of 5]

This was an interesting look at menopause and losing weight during it. My father was the first person to tell me fat and forty was an actual thing. This book takes a look at the behavior and maybe some untruths when it comes to diet and exercise during menopause. It was pretty eye opening since I asked my doctor for weight loss help and she told me to cut out bread. It hasn’t helped but I have noticed a flatter belly when I eat more. An interesting read for sure.

[Amy · Rating 5 out of 5]

Straight forward advice. Step by step instructions. There are plenty of examples. Loved this book!

[Cheryl · Rating 5 out of 5]

Love Pahla B and her new book! She is so inspiring and informative. Her encouragement and knowledge are so helpful. Her workouts and her book put an instant smile on my face!

[Joni Owens]

I’m not quite 50 but I’m close enough that this book is an absolute must read to be prepared. I found this book quite informative without being too technical (or boring).

[Jean · Rating 4 out of 5]

I'm actually just starting to use her 5-0 method these past few weeks. I used to think weight loss was a matter of sheer willpower and yes, restricting calories, being hungry a lot and doing tons of cardio worked in my 30's and into my 40's. Plus all that mindset stuff was garbage and I didn't have time to do it anyways.

Now that I'm postmenopausal, I can't do high impact cardio and restricting calories only gives temporary results. I tried low carb and fasting and neither was sustainable for me. I'm willing to give Pahla's method a try, as it seems gentler and something I can commit to long term. Plus it incorporates other self care items like sleep, water and being kind to yourself via examining your thoughts and the feelings they bring up.

The majority of this book is about how her prescription for journaling works, with lots of detailed examples, which were very helpful. It's not a "how to treat menopausal symptoms like hot flashes" book and it's really not even a detailed look at her 5-0 method of weight loss. She does cover the basics, but if you are interested after reading the book, I would recommend checking out her website or podcast, lots of good info there.

[DebbieL · Rating 3 out of 5]

I thought the book was written well and reads easily.
The premise is that so much of weight loss is thought work—-how you talk to yourself, how you think about the process. It was a little repetitive in the concept though and by mid book I was tired of reading about it. I wish the book followed through on the concept of how to turn those thoughts around rather than just focus on how the thoughts aren’t helpful.

[Allison Novasel · Rating 5 out of 5]

I’m inspired! I’m motivated! I’m skeptical - but also intrigued. I’ve trusted Pahla since a dear friend turned me on to her during COVID. I love her silliness and honesty…but I respect her and have had success using the 5-0 method. I’ve never followed it 100% - I count calories on and off, my bedtime/wake up routine is still all over the place and my stress (although down considerably) is by no means managed. Having finished this book will I do better - yes, one tiny step at a time. Will I begin journaling - how could I not?!? THANK YOU to Pahla…I’ve been living a more positive life since I became a bee, and am excited to keep on that path!!

[Susan · Rating 3 out of 5]

I know the point of this book was to use mind tricks to change my attitude but I really didn't have the patience for all the journaling. I did pick up some good tips on lifestyle changes which I will do my best to incorporate into my life. There is no "getting through" menopause to anything like a life before menopause. Accept and adjust, life goes on.

[Dina Koble · Rating 5 out of 5]

I recommend this book for any woman over 50… or for those who struggle recognizing when a thought is helpful or unhelpful to your journey. I’m thankful for reading this book and have enacted many of the practices. I hope to keep the practices going as I continue my journey into the next stage of life. I’m not a podcast girl, but I may check more of her content out.

[Val]

7/24 This is a very specific program, and very different from what we’ve been taught to do our entire life. I’m going to practice it a while, then come back and rate it.

[Stephanie · Rating 4 out of 5]

3.75 stars helpful but I am not a big journaling type person

[Margaret · Rating 3 out of 5]

I am a 50-something year old woman who all of a sudden has a lot of free time on my hands- so I have found myself reading more self-help books than any other period in my life. And what I have discovered is that the people who need self-help books are most likely not reading them. The book was helpful- and gently supportive without reading like a textbook. I thought the journaling suggestions- RUTS - were a little repetitive. I did feel Pahla was my own personal coach- and her goal is to help women like myself transition through this part of life.

[Michele · Rating 5 out of 5]

Having already been a fan of Pahla Bowers' YouTube workouts and her podcast, I picked up Mind Over Menopause hoping to get some more insight into, well, the many changes I'm currently dealing with in perimenopause-land. This book definitely did *not* disappoint! It was evident how much research and thought Pahla put into this novel.

Part instruction guide, part interactive workbook, and even somewhat of a memoir, I ended up not just reading a physical copy but also listened to the audiobook. And I honestly got something a little different out of each format. The hardcover was invaluable. I could flag certain important pages with sticky notes, go over the journaling prompts again and again if I wanted to, and I could flip through at will to soak in the details. The audiobook, however, made it an even more interesting experience as it was narrated by Pahla herself. So, for fans of her podcasts or workouts (like me), you will get to hear that friendly familiar voice as you navigate the practical information she provides.

For women who are looking for a way to learn the true science behind the changes we go through as well as how to wrap your mindset around it in a healthy way--and how to be proactive!--I can't recommend Mind Over Menopause enough.

[LoriO · Rating 5 out of 5]

Come for the science-backed, thoughtful, and thorough mindset management process, stay for the vulnerability (Pahla's) and sense being seen and understood (yours). Full disclosure: I've been a client of Pahla's for almost two years, so I knew a lot of the basics of this work from my time in her Get Your Goal group, but this revealed the process to me with a new kind of clarity, and told stories of success (and honest struggle) that I'd not heard before. I loved every second of it and learned so much. (Yes, I DID write in the margins and between lines and all over the place, as Pahla's words sparked all sorts of thoughts for me.) ALSO, know that while this is a book about weight loss and menopause, the mindset work can be applied to literally any area of your life. Ask me how I know...

[Marion · Rating 4 out of 5]

This is an interesting look at what it takes to lose weight after 50 and during/after menopause. The focus is more on journaling and working on your mindset than a fitness or diet book, but I don’t see the harm in that. It is important to know your mental status to help with reaching goals. The author also has a website and YouTube videos to assist readers. All in all, this is an educational and helpful read. Thank you to NetGalley, the author and publisher for the opportunity to review this ARC.

[Annette Cirone · Rating 5 out of 5]

Loved it! Have been a fan of Pahla's now for about 4 years and truly believe in her philosophies of the 5 things we need to do for weight loss at this age!

Highly recommend ..especially to women "of a certain age" but truly regressions to be learned by anyone!
Loved that it was a quick read too!

[Erin Mclachlan · Rating 3 out of 5]

Apparently, I’m on a menopause book kick. This one is just how to institute a cognitive behavioral therapy journaling in your life. Essentially, pausing, and labeling thoughts before you go all reacting to them. I’m not sure how this is a menopause book but solid advice for all of us with racing thoughts.

[karen kriss · Rating 5 out of 5]

This book and this women are amazing. If you are close to, going thru, or already been through Menopause this is the book to read. She is also on U tube and is amazing. It's like she knows what you are thinking and feeling. Plus she is so positive! Love her and this book

[Lin · Rating 4 out of 5]

This book reads like one of Pahla's workout videos. I heard Pahla saying the words that I was reading. It's good for people who need to read to learn, rather than listening to a lecture (or workout video).

[Nancy Urban · Rating 4 out of 5]

I enjoyed Pahla’a positive energy on her YouTube exercise videos so thought I would read her book. It was more about a guide for journaling and changing your mindset. I’m not sure what I was expecting or wanting from the book. I have started a journal so I’ll see how it works.

[Donna · Rating 2 out of 5]

Content seemed redundant and didn’t really give tangible suggestions- author did research and had a lot of mind/feelings info

[Sherrie · Rating 5 out of 5]

Practical, helpful book. An easy read and the audio version is performed by the author.

[Dana · Rating 4 out of 5]

I've read quite a few books on menopause over the last couple years but this one is unique because it focuses on the mental side and uses that to help with the physical changes.

[Tracey · Rating 2 out of 5]

If looking for a book teaching you how to journal about menopause, you’ll enjoy.

[Heather Medeiros · Rating 3 out of 5]

A few interesting tidbits bits and easy enough take aways.

[Patti Tupper · Rating 2 out of 5]

Extremely repetitive and the advice is not congruent with my experiences.