Stronger Through the Change. A Health Guide for Women in Every Stage of Menopause.

A free workshop hosted by Or Hever, physiotherapist and founder of EVOLVE Health Hub.
Description: Your body is changing and nobody gave you a manual.
Maybe your sleep is off. Your energy is unpredictable. You are gaining weight without changing anything. Your mood shifts in ways that feel unfamiliar. Your joints ache. Your recovery takes longer than it used to.
You might be in perimenopause. You might already be post-menopause. You might not have a name for it yet.
It does not matter. What matters is that these changes are real, they are biological, and they are addressable.
Oestrogen decline does not just affect your cycle. It affects your muscles, your bones, your cardiovascular system, your metabolism, your sleep, your mood, and your brain. Most women navigating this transition are given generic advice that addresses none of this, or worse, told to slow down and do less.
The evidence says the opposite.
This workshop is a comprehensive, evidence-based guide to navigating menopause, built around what the research actually shows and what works in practice for women who want to stay strong, functional, and healthy for the decades ahead.
What you will learn:
On training and body composition:
Why resistance training is the single most important physical intervention during this phase and how to structure it correctly
How oestrogen decline accelerates sarcopenia and osteoporosis, and how progressive overload directly counters both
How to manage training load, recovery, and intensity as your hormonal environment shifts
On metabolic and cardiovascular health:
How menopause drives insulin resistance, changes fat distribution, and increases cardiovascular risk
Which lifestyle and nutritional interventions have the strongest evidence for metabolic protection during this transition
Why your cardiovascular risk profile changes and what to monitor
On sleep, brain, and mental health:
How hormonal changes disrupt sleep architecture and what to do about it
The neurological basis of brain fog, memory changes, and mood shifts during menopause
Evidence-based strategies for cognitive resilience, emotional regulation, and anxiety management
Then we move together. Or will guide participants through a selection of key exercises specifically chosen for women in this phase of life, with hands-on technique coaching so you leave knowing exactly how to perform them safely and effectively on your own.
Wear comfortable clothes you can move in.
What you leave with:
A clear clinical framework for managing your health through perimenopause and post-menopause
A practical strength and movement protocol designed specifically for this phase of life
A reference guide covering the key interventions across training, nutrition, sleep, and mental health
Access to the EVOLVE Women's Health WhatsApp community where Or continues sharing insights and answering questions after the session
Your host: Or Hever is a physiotherapist and strength coach with 17+ years of clinical experience and founder of EVOLVE Health Hub, Warsaw's clinic-led longevity gym. He works at the intersection of functional diagnostics, resistance training, and healthspan optimization.
Format: Education + technique coaching + Q&A Language: English
Capacity: 30 spots
Price: Free
Location: EVOLVE Health Hub, Siedmiogrodzka 1, Warsaw
Date: Saturday, June 20, 12:30–14:00