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Feel at home with your body.From the ground up.
Your body already knows the way back.
Private by default. Nothing leaves your device.
Who this is for
Every body moving through the hormonal shifts of menopause. However you got here, make yourself at home.
Meno My Way has an optional section on microdosing psilocybin. Leave it off if it isn't for you. You can change this anytime in Settings.
5 FOUNDATIONAL AGREEMENTS
This app is your companion through these hormonal changes. Read each agreement, then check each box to continue.
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Show only what matters to you, in the order you want it.
Name where today landed for you.
Witnessing circles, held with care.
Plus, the parts no clinic visit has time for.
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Check in with yourself.
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From the intention you set in the morning to what you carry forward.
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1 is not at all, 5 is a lot.
Your patterns
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{{ wi.pillar }}A run like this can be worth a clinician’s eyes. Only you and they can say what it means. Want to bring the pattern to them?
Meno My Way doesn’t monitor, screen, or interpret what you log. You’re the one who knows your body. Bring anything that concerns you to a clinician.
A slower check-in. Every few weeks, notice how at home you feel in your body, and watch it shift.
Take the check-inFor education only, not medical advice.
rewiring
YOUR
BRAIN
The shift is a slow rewiring. Lab research suggests psychedelics support neuroplasticity, your brain's capacity to form and strengthen new connections [29, 49]. Whether microdoses do this in people is still being studied. The idea is that, taken consistently and with intention, low doses may help regulate the nervous system and lay down new pathways over time so old patterns loosen and new ones get easier to reach [32, 48]. In placebo-controlled trials so far, microdosing hasn't outperformed placebo. Many people still report benefits, and research continues [8, 34, 47].
A typical rhythm is 3 to 5 days a week across a 90-day cycle. The shifts tend to be subtle and cumulative, the kind you notice at week 6 or 8 rather than day one, which is why consistency across a full cycle matters [24].
Your microdose cycle runs 90 days, counted from the day you begin. Set your start date and the app keeps count for you.
For education only, not medical advice. Talk with your clinician and know your local laws before changing any medication, hormone, or treatment plan. Microdosing psilocybin carries real medical and legal risk, isn't right for everyone, and is illegal in many places. This app does not promote the sale or use of illegal substances.
OF LIBERATION
Most of what we're told about menopause gets it backwards: it's framed as something wrong with you, when it's really a shift in your biology. If this transition has left you feeling like a stranger in your own body, there's a reason, and a way through. When estrogen falls, it takes much of the serotonin system with it, so mood, sleep, and focus shift together.
The Biology of Liberation works with what's happening in the body: it calms the nervous system first, then lets food and hormones do their part{{ reframeTail }} When you feel the shift, something in you settles, and your power comes back.
The nervous system can't climb out of chronic alarm alone. Near someone whose system is settled, yours begins to shift. We borrow calm from each other before we can hold it ourselves [33].
Your nervous system predicts what's coming based on the stories it knows. Telling a new story starts to change that, but the body has to feel the difference for it to hold [40, 51].
Your brain is always predicting what happens next and adjusting as it learns. Trauma freezes that process so the body braces for threats that are no longer there. Liberation is when the updating starts again and threat stops being your default setting [18].
What you eat shapes how regulated you feel: gut-brain communication, inflammation, and the raw materials for neurotransmitters. The gut makes about 90% of the body's serotonin [52]. Food is the foundation everything else is built on [11, 25]. Your gut even helps manage estrogen itself: a cluster of microbes called the estrobolome recycles it, so as microbial diversity drops in perimenopause, less estrogen gets recycled, and levels fall faster and fluctuate more [1, 15]. Tending the gut, through fiber and plant diversity, is hormone care.
Chronic stress and trauma dull your sense of what's happening inside you. Somatic attunement restores your perception: learning to read what your body is saying, and to trust it [10, 43].
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For education only, not medical advice. Talk with your clinician and know your local laws before changing any medication, hormone, or treatment plan.
For education only, not medical advice. Talk with your clinician and know your local laws.
Your nervous system settles when it sees someone who has been where you are. Share your story, and it becomes someone else's map.
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For education only, not medical advice.
Share your story
Write what you needed to hear. You can be anonymous.
Is This Right for You?
Not for everyone. Avoid with bipolar, mania, or seizure disorder; lithium; a personal or family history of psychosis; severe uncontrolled cardiovascular disease; uncorrected deficiencies; pregnancy or breastfeeding [7, 26, 31, 54]; or without reliable source, setting, and support.
The interaction to know. Even at microdoses, psilocybin works on the same serotonin pathway as SSRIs, SNRIs, and MAOIs. SSRIs and SNRIs often weaken its effect, and MAOIs carry the greater risk. Lithium is a separate concern because of seizures. Never start, stop, or combine any of these without your clinician [20, 23, 31].
If you carry trauma. Even small doses of psilocybin can bring up painful memories and feelings you haven't yet worked through, and for some can be destabilizing rather than healing. This is why trauma-informed screening, support, and structured integration matter. The most common side effects of microdosing are mild and short-lived: higher blood pressure, anxiety, and some fogginess [30].
THE GROUND UNDERNEATH
Meno My Way is a framework I live. It grew out of years of trial, research, and the refusal to accept that not feeling like myself was a normal part of aging. Food has always been how I take care of myself, and my body has taught me more than any protocol. Here is what I've learned about the biology of menopause and brain chemistry, what hormones can and can't do, and the informed case for a misunderstood tool, microdosing psilocybin.
For a long time I did what so many of us do. I pushed through. I optimized. I blamed myself for the parts that wouldn't budge. I chased the next supplement, the perfect protocol, the cleaner diet, and still something was off. I became a digital hoarder of menopause tips, but what kept slipping past me was the ground under all of it: safety. My nervous system had been bracing for so long that my body had forgotten how to feel safe.
Everything changed when I stopped trying to fix my symptoms and started helping my body feel safe. Food that comforted me. Movement that nourished me. Insomnia I made peace with instead of fighting. The patient work of convincing my nervous system the danger had passed. That's why Meno My Way starts with the eight foundations, my blueprint for living well sustainably.
Microdosing psilocybin is part of that work. It helps loosen the old bracing, the grip that kept my body from settling. When people ask what it feels like, I say a tiny exhale, though the truth is I mostly don't feel it at all. That's the whole point.
Everything here is shared as my story, offered for you to take what fits. This is my map. Use it to find your own way through menopause, in your body and at your own pace.
My hope is that Meno My Way becomes a community of curious people who want to feel better by trusting their bodies and learning from plants people have used for centuries.
Doctors, researchers, and practitioners inspire my research and keep it evolving, including Whitney Marris, my longtime professor and a researcher and facilitator in the social work and psychedelic communities; Dr. Sara Szal, whose first-person honesty about women and microdosing helped me put the pieces together and begin my n-of-1 experiment; and Dr. Grace Blest-Hopley, neuroscientist and founder of Hystelica, devoted to women's biology in psychedelic medicine.
I give thanks to the elders, knowledge keepers, and healers who came before me, and I honor those still to come.
"I FELT SO ALONE"
The menopause conversation is finally loud: books, podcasts, clinics, group chats, and all over social media. Visibility is a good thing and it was hard won, but there's a cost. The louder it gets, the more it narrows to a single image: a cisgender woman at midlife. If you don't fit that image, the door that opened somehow wasn't for you.
A 2026 study in the International Journal of Transgender Health put words to it. Researchers sat down with trans and gender-diverse people and asked what they needed from menopause information. They titled it "Because I felt so alone" [12]. People described opening mainstream resources, seeing only the word "women," and closing the tab: "I would just feel excluded and go, nothing to do with me, I'm out."
At its root, menopause isn't about gender. It's about estrogen. When estrogen falls, the serotonin system dims, the nervous system loses its brakes, and sleep, mood, and focus all shift. That biology happens in any body that loses estrogen: cisgender women, trans and gender-diverse people, and anyone whose estrogen dropped through surgery, cancer treatment, or gender-affirming care.
For trans and gender-diverse people there's an added tangle that the study named. It can be hard to tell menopausal symptoms apart from the effects of gender-affirming hormones, and care usually treats them as two unrelated issues when they're really one hormonal story. People need information to recognize what's happening, understand their options, and manage their health in a way that fits who they are. They need it in the main conversation.
The study offered more than a diagnosis: a short list of what helps. Speak in the second person, "you" and "yours" instead of "women." Talk about hormonal change rather than decline, because for many people this is a shift to move through more than a loss to grieve. Track changes over time rather than a checklist of symptoms present or absent because that's how a fluctuating body reads. Show real bodies of different ages, sizes, and gender expressions. Keep the tone strengths-based because people are tired of menopause being treated as something to fear.
ON THE SAME SIDE
Hormone therapy and psilocybin microdosing meet at the same receptor, and early research suggests they may work as partners. Both appear to be neuroprotective and used together may protect the midlife brain and lift mood more than either one alone [4, 9]. Psilocin, the active form of psilocybin, switches the 5-HT2A receptor on. Estrogen builds more of those receptors and keeps them sensitive. More receptors built means more switched on, which is why hormone therapy amplifies the effect [3, 27, 28].
Hormone therapy isn't required. The receptors are still there, only fewer, so the effect is softer rather than switched off. Psilocin also reaches other serotonin receptors [14], drives the same plasticity through BDNF and mTOR on its own [29, 48], and carries a separate anti-inflammatory effect that doesn't run through estrogen [53].
No study has yet tested the two together in women, and almost nothing is microdose-specific [13]. What's consistent so far is that every signal points the same way: the two seem to help each other. And because hormone therapy keeps your receptor field fuller, the same small dose may land harder, a reason to start low and go slow.
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For decades, estrogen and progesterone buffered the stress you carried. As they fall, that cushion thins and stress can resurface [19, 21, 22].
itself
Not all trauma arrives as a single blow. It can gather slowly through years of over-giving, caregiving, and swallowed no's. Menopause removes the hormonal cushion that kept it manageable.
This is why "reduce your stress" misses the point. Willpower can't fix this. Calm the nervous system and widen your capacity first, then the loop has somewhere to break.
There's a band where you can feel things and still cope [44]. Above it you're wired; below it you're numb. Menopause narrows that band, so the same day tips you out more easily.
Your daily check-in is a read on your window. Numb and Wired are the edges; Steady is the center.
For years, hormones put a brake on your stress response, so a spike would rise, then settle. As they fall, that brake lifts. The same spike now rings on, longer and louder.
Reactivity here is a system running without its dampers. That's why the work begins by settling the alarm, not by trying harder.
Menopause carries real losses, and almost no one gives you permission to mourn them. Not even you. Grief with nowhere to go comes out sideways: irritability, numbness, a flatness you can't explain.
Give grief words and it starts to move through you.
What are you grieving that no one has thought to ask about?
Just notice.
Estrogen does far more than reproduction. It supports serotonin on four fronts, and as it falls, all four dim together [6, 13, 39]: it makes more (raising TPH, the enzyme that builds serotonin), keeps it longer (slowing the transporter that SSRIs target), sharpens reception (keeping the 5-HT2A receptor sensitive), and steadies mood (supporting 5-HT1A, central to calm).
That's why depression climbs in this window, and why SSRIs, which target just one part of that system, so often fall short. Estrogen isn't the only loss: testosterone slips too and because it carries agency, confidence, and follow-through, its fade shows up as lost momentum.
The effect works upstream, earlier in the day. A calmer daytime is what lets the body release into sleep at night.
Dr. Sara Szal tracked her morning microdosing against heart rate variability, cortisol, and sleep onset and reported steadier daytime regulation and an easier drop into sleep without a sedative effect [46]. This was one person's self-experiment, not a trial.
Once you understand the mechanism, it all starts to make sense. Five truths everything else hangs on.
center
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Which hormone touches which feeling
Reducing menopause to one missing hormone misses most of the leverage. Tap to open each one.
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The trillions of microbes in your gut act like an endocrine control room, helping decide how your body stores fat, processes sugar, and runs inflammation. Three hormones you just met are shaped by it:
The takeaway: tending the gut, fiber, plant diversity, a settled nervous system, is hormone care.
Witnessing circles
Some things get lighter the moment you say them to someone who understands. The Circle is a small, private group where you are heard. No performance, no advice, no cross-talk. Just company.
The 8 foundations
Eight non-negotiables, built to sustain for decades. Tap any to open the mechanism and what I do.
Eat Like Medicine
Food is how the outside world comes inside your body and blood sugar is the master dial. When energy, mood, and cravings are on a rollercoaster, your hormones are too.
I build meals around protein and fiber, mostly whole foods with slow-burning carbs. Because supplements only supplement, I keep the list short: vitamin D, omega-3, magnesium, and creatine.
HYDRATE FROM YOUR PLATE
Hydration isn't about how much water you drink, it's whether your cells hold onto it. Falling estrogen lowers your natural water retention, so electrolytes (sodium, potassium) and cell nutrients matter more for keeping cells plump and working. Your body runs on about 37 trillion cells and how well they make energy and handle oxidative stress shapes how you feel.
I hydrate from the plate: fruit, vegetables, soups, and smoothies most days, plus cooking in liquid, like steaming, poaching, or stewing. I add electrolytes around movement, heat, and hot-flash-heavy days, and keep my water bottle close.
Move Every Day
Movement supports your hormones. Muscle and bone, the tissues menopause threatens most, get stronger with consistent, progressive load. Exercise is architecture: the scaffolding that rebuilds and protects your bones, muscles, and metabolism as your hormones shift.
I walk my dog Poppy every day, practice hatha yoga, and lift and sprint about twice a week each. I count moments over steps: dancing, shaking like a dog, bouncing.
PROTECT YOUR SLEEP
Poor sleep is hormonal chaos and menopause goes after sleep directly with night sweats, racing thoughts, and 3 a.m. wakings.
In bed before 11 p.m. for 6 to 7 hours, same window every night, a rhythm my body can count on. I've eased off blue light, doomscrolling, and late dinners.
Regulate & Set Boundaries
When stress spikes, I reach for 4-7-8 breath, step outside for air, or move my body to give it somewhere to go. I let steadier people settle me, and cut back on what's draining me. Every no to over-functioning gives my body room to recover.
Know Your Hormones
Hormone therapy is a personal, informed decision you make with a knowledgeable clinician. In my experience, hormones worked better once my nervous system had settled.
My body needed a systemic estradiol patch, micronized progesterone at night, and a local estradiol cream. Yours may be different.
Reclaim Pleasure
Your body counts pleasure as medicine. So do I. It is the health work. We don't talk enough about the benefits of orgasm, touch, beauty, or eating something that makes you close your eyes. Affectionate touch alone is linked to higher oxytocin and lower cortisol, one way the body settles when you let yourself feel good [41].
Pleasure is a vital sign. Our bodies were made to orgasm for a reason: it's a built-in release. So I keep sex on the table and chase the feel-good D.O.S.E. chemicals (dopamine, oxytocin, serotonin, endorphins) through music and time in the sun.
Stay Connected
The Harvard Study of Adult Development has followed people for more than 85 years, and the quality of their close relationships keeps showing up as one of the strongest links to health and happiness [50]. Menopause is everywhere in the culture now. What lightens the load is talking about your experience.
Real time with my people, full attention, phones down. Every day, I protect one activity that makes me lose track of time.
Who this is not for
Read with care. The protocol opens after this.
Your microdose rhythm
Fasted morning, circadian-aligned. Dose early on an empty stomach, HRT-aware. Log it in your Log check-in so patterns surface over weeks.
Promising, not proven. Optional, never required. Not medical advice.
How present do you feel
in your body?
There are no wrong answers, just a baseline to measure change against.
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Image credits
With gratitude to the photographers and illustrators whose work appears throughout the app.
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Safety & crisis support
If you're in danger or thinking about harming yourself, get help now. You don't have to carry this alone.
Call or text 988 · Crisis Lifeline (US) In immediate danger? Call 911 or your local emergency numberIf you ever have chest pain, fainting, trouble breathing, or symptoms that frighten you, call emergency services. Trust yourself over any app.
Meno My Way doesn’t monitor, screen, or interpret what you log. You’re the one who knows your body. Bring anything that concerns you to a clinician.
For education only, not medical advice.
Two weeks in
You’ve logged enough for patterns to start meaning something. Take a look at what your body’s been telling you.
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Reminders
Gentle nudges kept in your own calendar. Add the ones you want. Nothing leaves your phone.
YOUR SUMMARY
Walk in with your data.
Private to you. This summary lives only on your device.
How solid is
the science?
Every research claim is weighted by the level of empirical evidence.
Yours, and
yours only
Everything you log, including your moods, doses, and private notes stays on your device. None of it is uploaded or sold.
Downloads everything you’ve logged as one file. Keep it somewhere safe so your entries survive a new phone or a cleared browser.
Bring back entries from a copy you saved before.
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This erases every entry, dose, and note on this device. It can’t be undone, and there’s no copy unless you saved one.
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Add to the evidence
Hormonal change in menopause is chronically understudied. Women were left out of the foundational research, trans and gender-diverse people almost entirely, and microdosing in menopause has barely been studied. The patterns in your log are the data that's missing.
Opt-in only. Nothing leaves your device unless you choose this.
You're in
Thank you. Your de-identified patterns will help build the evidence base that was missing for people in your situation. You can withdraw any time from this screen.
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{{ donateCtaLabel }}a gentle guide
You've completed the safety check-in. The science and the protocol are open to you now. When you feel ready, set your 90-day start date on the Dose page.
sub-perceptual,
not a trip
microdose
in the morning
on an empty stomach
with rest days to
reset your brain [46]
The Stats
An estimated 10 million U.S. adults microdosed a psychedelic in 2025. Among adults who used psilocybin, about two-thirds microdosed at least once, and of roughly 216 million psilocybin use-days that year, about 102 million involved microdosing to subtly alter their daily functioning [36].
4–8 wks, then a 2–4 wk break
with a clear on/off comparison [16, 48].
4 wks, then a 2–4 wk break
Psilocybin only: typically 0.1–0.3g dried mushroom. Consistency matters more than intensity.
If you're on hormone therapy: estrogen keeps your receptor field fuller and more sensitive, so the same small dose may land stronger. Start at the low end (0.1g) and titrate slowly with guidance from your clinician.
The microdose only creates the opening. Integration, making sense of what surfaces, is where change happens [35]. These stages aren't linear so revisit them as needed.
For education only, not medical advice. Talk with your clinician and know your local laws before changing any medication, hormone, or treatment plan. Microdosing psilocybin carries real medical and legal risk, isn't right for everyone, and is illegal in many places. This app does not promote the sale or use of illegal substances.
In through the nose for 4. Hold for 7. Out through the mouth for 8. Let the circle lead.