You can be leading a team across time zones, overseeing multimillion-dollar budgets and running an empire of moving parts, but when menopause shows up, it doesn’t care how many stamps are in your passport.

For senior-level women in the travel and hospitality industries, executives, founders, decision-makers, the stakes are high. You are the engine behind innovation, the steward of customer experience and the anchor for your teams. Yet menopause can creep in quietly (or arrive like a storm), and suddenly you’re juggling hot flashes on a red-eye, brain fog before a board presentation or exhaustion that even the best hotel bed can’t cure.

Here’s the truth no one likes to say out loud: menopause can derail even the most successful, driven woman. But it doesn’t have to. With the right strategies, this season of life can be not just survivable, but transformational.

Let’s talk about three critical areas you can take control of right now, because your health is not a “nice-to-have.” It’s a leadership advantage.

1. Nutrition: Power Up with Protein and Fiber

Food is fuel, but it’s also a strategy. At midlife, your metabolism shifts, hormones fluctuate and what worked in your thirties just doesn’t cut it anymore. Too many leaders find themselves skipping meals, relying on coffee and convenience and wondering why their energy tanks mid-afternoon.

The foundation? Protein and fiber.

Protein is your secret weapon. It maintains lean muscle mass (critical for metabolism and strength), stabilizes blood sugar and keeps you sharp. Aim to anchor every meal with high-quality protein: eggs, Greek yogurt, lentils, fish, chicken or tofu. In the travel industry, where dinners often happen at events and lunches can be on the go, this might mean choosing the grilled salmon instead of the bread basket. Every bite counts.

Fiber keeps digestion smooth, supports hormone metabolism and feeds your gut microbiome – the hidden partner in mood, immunity and energy. The goal is 25󈞊 grams per day, minimum. Think fruits, vegetables, whole grains, beans, nuts and seeds. A morning chia pudding, a side of lentils at lunch or an apple with almonds in the afternoon is a simple way to stack the deck in your favor.

When you prioritize protein and fiber, you’re not just eating, you’re building the stamina and clarity to lead without the rollercoaster of energy crashes.

2. Movement: Make It Non-Negotiable

Executives are famous for scheduling everything but themselves. The problem? If you don’t make movement non-negotiable, your body will eventually make the decision for you through stiffness, injury or declining bone and muscle strength.

At midlife, we face accelerated muscle loss and bone density decline. That’s not just a health issue, it’s a performance issue. The antidote? Strength training.

Lifting weights (or using resistance bands, bodyweight or machines) is the single best way to preserve muscle, protect your bones and keep your metabolism humming. Two to three sessions per week is ideal.

Add “movement snacks” throughout your day. Walk between meetings, stretch after long flights and take the stairs at your next hotel site visit. Consistency matters more than perfection.

Here’s the leadership truth: showing up physically strong translates to mental stamina and executive presence. When you demonstrate that your health is a priority, it sets the tone for your team too.

And no, strength training won’t make you bulky. What it will do is make you resilient, capable and able to carry that suitcase, run through the terminal and still crush the keynote when you arrive.

3. Stress and Sleep: Protect Your Edge

Travel and hospitality are 24/7 industries. The demands on your time are relentless, and it’s easy to glorify being “always on.” But let’s be clear: chronic stress and lack of sleep are performance killers.

Stress management is not indulgent, it’s essential. Cortisol, your stress hormone, when constantly elevated, wreaks havoc on blood sugar, weight, mood and yes, those night sweats. The antidote doesn’t have to be dramatic. Try a 10-minute daily meditation, breathwork between calls or a no-phone walk outdoors. These micro-moments matter.

Sleep is where your body repairs, your brain consolidates memory and your hormones find balance. Aim for 7𔃇 hours. Create a non-negotiable sleep ritual: dim lights, no screens an hour before bed, magnesium-rich foods like pumpkin seeds or leafy greens and keep your bedroom cool. That 2 a.m. wake-up call? Often tied to stress, blood sugar dips or hormonal shifts, all things you can improve with nutrition, movement and rest.

Remember: resilience isn’t about doing more. It’s about recovering well so you can lead at your best.

Why This Matters for Women Leaders in Travel & Hospitality

You’re not just leading a company, you’re shaping an industry. The travel and hospitality sector thrives on human connection, creativity and stamina. If menopause is left unaddressed, it risks sidelining women at the very peak of their careers. That’s not just a personal cost, it’s a business cost.

The good news? When you take control of your nutrition, movement and stress, you not only safeguard your health, you sharpen your leadership. You show your teams, colleagues and future leaders that thriving at midlife is possible, and powerful.

The Takeaway

Menopause will visit every woman leader, but it doesn’t have to derail you. With intentional strategies around nutrition, movement, stress, and sleep, you can turn this transition into a catalyst for stronger leadership, sharper focus and renewed vitality.

This is not about slowing down. It’s about stepping into the next phase of your leadership with energy, clarity and resilience.

Because the boardroom, and the world, needs women at the helm who are not just surviving menopause, but thriving through it.