By Karolina · CHAVA [ha·va]
You have built something. You carry responsibility, make decisions and show up for others. And you still have ideas. Perhaps you want to grow your business, start something new, return to a sport you love, or simply have enough energy left for your own life at the end of a successful day.
Yet between what you want and what feels possible, there can be a tiredness that a quiet Sunday barely touches.
So you organise yourself better. Plan more carefully. Try to be a little more disciplined.
Perhaps one question deserves more attention: What physical conditions are you asking yourself to do all this under?
What elite sport can show us
In elite sport, performance can be measured. Researchers also want to understand the role of sleep and recovery.
One study analysed WHOOP data from 35,140 nights among 389 male professional golfers and linked it to results from 521 tournaments. The researchers found associations between recovery measures and sporting performance. Higher combined recovery scores were associated with better results. Consistent sleep timing also mattered. Original study in the International Journal of Sports Physiology and Performance
The context matters: this was an observational study involving WHOOP. It does not prove that a higher recovery score causes better performance. And male professional golfers are not a study of female entrepreneurs in perimenopause.
Still, it offers a valuable perspective: to understand performance, we should also consider the physical state in which it happens.
Your calendar shows appointments. It does not show what they cost you.
From the outside, two days can look the same: the same conversations, tasks and responsibilities.
For you, they can feel completely different.
On one day, you are present. You listen, decide and find solutions. Afterwards, you still feel like seeing people, moving your body or enjoying the evening.
On another, even the first meeting takes an effort. You keep going, but everything feels harder. By evening, there is little left of you.
Those differences deserve attention. My understanding of performance includes how you experience your everyday life – and the energy you have left for what matters personally to you.
What recovery means in everyday life
Recovery is the space your body gets between demands.
In her book Aligned, Kristen Holmes explores the importance of recovery and biological rhythms for sustainable performance. About the book
In practice, this becomes a very concrete review: how much space does sleep actually get? When does your working day end in your mind? How do intense periods alternate with quieter moments? Which habits feel supportive – and which do you maintain mainly because you have always done them?
These questions are not intended to add more obligations to an already full day. They help you decide more consciously where a change might be useful.
As your body changes, your strategy can change too
The menopausal transition can involve hot flushes, night sweats and sleep difficulties. Experiences vary considerably between women. Information from Germany’s public health portal (German)
If you notice changes like these, take them seriously and seek medical advice where needed. Exhaustion should not automatically be attributed to hormones.
For me, this also means giving yourself permission to review your habits. You do not have to measure yourself against an earlier chapter of your life and conclude that you should simply try harder today.
At 40, your goals are allowed to grow. So is the attention you give yourself.
A beginning that fits your life
For one week, observe three things without immediately trying to change them:
- How did you sleep, and how rested do you feel in the morning?
- When do you feel focused and capable during the day – and when does everything take more effort?
- What was different on those days: appointments, breaks, movement or your evening?
The first step is to notice patterns and find useful questions. A wearable can provide additional information; you do not need one for these first notes.
Write down one more sentence: If I felt stronger and more energised again, I would like to …
Perhaps your answer is a professional ambition. Perhaps a sporting one. Perhaps you simply want to look forward to life after work again.
That answer belongs alongside your observations.
The idea behind CHAVA [ha·va]
In my work, I bring two perspectives together: what does your body need in everyday life? And what do you want to use your energy for?
We look at your habits, demands and recovery. At the same time, we give your goals a concrete place. Together, we develop steps that fit your life.
A sound physical foundation can support you in making use of your possibilities. It does not guarantee a particular professional or personal outcome. But it deserves the same deliberate attention as the goals you invest so much in.
You still have things you want to do.
You are allowed to feel good on the way there.
Karolina · Founder of CHAVA [ha·va]
Discuss your goals in a discovery call with Karolina ↗
By Karolina · CHAVA [ha·va]
Perhaps your sleep feels different. Perhaps your cycle is changing, or you are wondering why everyday life suddenly feels more demanding. Perimenopause can be one possible explanation. Symptoms alone are not enough to establish this.
What does perimenopause mean?
Perimenopause covers the years before the final natural menstrual period and the first year afterwards. During this time, ovarian function changes and hormone levels can fluctuate. Menopause refers to the final natural menstrual period itself. It can only be confirmed retrospectively, after twelve months without another period.
When does it begin?
The timing is individual. Changes are often noticed in the forties; for some women, they begin in the thirties. A particular birthday therefore marks neither the start nor a diagnosis. The average age of the final menstrual period is around 51 to 52. You can still be having periods while already going through this transition.
What can change?
For example, the timing or heaviness of your periods, your sleep or your mood. Hot flushes may also occur. Some women notice little; others find the changes significantly disruptive. Not every symptom has the same cause.
Three questions for your next step
- What has changed for me specifically, and when did it start?
- Which change affects my daily life the most?
- What would I like to clarify with my doctor?
Write down two specific situations rather than a long list of possible symptoms. “For six weeks, I have been waking frequently at night and feeling exhausted during the day” describes your concern more precisely than “My hormones are wrong.”
When medical advice is useful
New, persistent or troubling symptoms should be discussed with a doctor, especially when changes occur before the age of 45. The question is not only whether perimenopause plays a role, but also what other causes need consideration.
This article provides general information and does not replace a diagnosis or individual medical advice. Updated: September 2026.
Sources and further reading
By Karolina · CHAVA [ha·va]
A poor night’s sleep, low energy in the afternoon and frayed nerves in the evening: when several things happen together, it is natural to wonder whether one explanation connects them all. Sometimes symptoms are related. Even so, it helps to separate what you observe from what you suspect.
What we know about the menopausal transition
Hormonal changes can be accompanied by difficulty falling or staying asleep, or by mood changes. Night-time hot flushes and sweating can also interrupt sleep. This does not mean that every restless night is caused by hormones.
Exhaustion deserves attention
Persistent tiredness can have many causes. Life circumstances, sleep, emotional strain, illness or medication may play a part. If you feel unusually exhausted or cannot explain it, raise it with your GP. The aim is to understand your individual situation.
An example: describe first, then ask
Instead of “Stress is ruining my hormones”, you might write: “After nights when I wake frequently, work feels harder. On those days, I am more easily irritated in the evening.” That is a concrete observation you can explore. It does not yet prove a cause.
A small observation exercise
For a few days, make brief notes about three things:
- Sleep: how rested do you feel in the morning?
- Energy: when does it dip, and when is it more stable?
- Context: what was different that day – time pressure, interrupted sleep or a lack of breaks?
You do not need a score or a perfect diary. One sentence a day is enough to begin with. If taking notes adds pressure, leave it and describe your main observations in a conversation instead.
What you can take from this
The first result is a useful question: “I keep noticing this – how can I understand it?” That is more helpful than trying to derive a diagnosis or a complete health plan from a few days of notes.
General information, not individual medical advice. Do not change medication or treatment based on your own records. Updated: September 2026.
Sources
By Karolina · CHAVA [ha·va]
You hear that your results are normal, yet you still do not feel well. Both deserve space in the same conversation: the test results and what you experience in everyday life. A useful next step is to bring questions that are as specific as possible.
Start with your main concern
If you could say just one sentence at the beginning of the appointment, what would it be? For example: “For two months, I have been so exhausted that I can barely get through my working day. I want to understand what the next steps should be.”
This describes the duration, the impact and your goal. You do not need to know the cause or bring your own diagnosis.
Your brief preparation
- Timeline: when did the change begin? Is it constant, or does it happen in particular situations?
- Impact: what is harder for you than it used to be?
- Records: what results do you already have? Which medicines and supplements do you take?
- Priority: which two or three questions do you most want to discuss?
Questions that can open up the conversation
- What do the results so far tell us about my concern – and what remains unclear?
- Which possible explanations are you considering?
- Would further tests be useful? How would the result change what we do?
- What can I observe before the next appointment?
- When should I contact you again if things do not improve?
A shared summary
Before you leave, try describing the plan in your own words: “Have I understood correctly that we will first … and then …?” Ask again if anything is unclear. You can write down the next steps or ask for an accessible explanation of your results.
Space for your notes
What affects me most: …
What I want to understand: …
What we agreed: …
My next appointment or check-in: …
You can print this page or copy these four lines into your own notebook. Preparation should make the conversation easier, not become another task you have to complete perfectly.
These questions help you prepare for a conversation. They do not replace medical assessment. Updated: September 2026.
Further help
By Karolina · CHAVA [ha·va]
Before trying to change your sleep, nutrition and movement all at once, you can begin by getting to know your actual everyday life. This seven-day CHAVA [ha·va] exercise is a simple writing prompt. It is not a medically validated test and does not assess whether you are healthy.
What you need
A sheet of paper or a notebook and a few quiet minutes each day. You do not need an app, a watch or blood test results. Your notes stay with you.
Five brief notes each day
- My night: how did I sleep, and how rested did I feel when I woke?
- My energy: when was it higher today, and when was it lower?
- My demands: what asked a lot of me today?
- My support: what felt pleasant or eased the load?
- My context: was anything unusual – changes in my cycle, travel, illness or different working hours?
Describe rather than judge. “Woke up three times” is more useful than “Did badly”. Missing a day does not make the exercise worthless.
Days 1 to 6: simply notice
You do not need to start a new programme for this exercise. Record what is already happening. Medical advice still applies, of course; do not delay necessary assessment until the week is over. Keep medication and treatment unchanged unless your treating professional advises otherwise.
Day 7: three questions about your week
- What did I notice more than once?
- Which observation would I like to understand better?
- What would be a manageable next step?
A next step might be a doctor’s appointment, a specific question or a small practical change that lightens your load. You do not have to turn the week into a comprehensive plan.
What the week does not prove
When two things happen together, that does not establish a cause. One week does not represent your whole life either. Use the notes as a starting point for questions, not as a verdict on your body.
Your takeaway: “I noticed that … I would like to clarify whether … My next step is …”
A CHAVA [ha·va] reflection exercise, not a diagnostic tool. Seek medical advice for new or persistent symptoms. Updated: September 2026.
For your next conversation
IQWiG: Preparing questions for your doctor (German)
By Karolina · CHAVA [ha·va]
Some wishes never disappear. They simply grow quieter when life gets loud.
Perhaps you recognise it: you hear about a woman who has started a business. You see a studio, read about a course or remember an idea that once belonged to you. For a moment, that small pull returns. I would love that too.
Almost immediately, everyday life steps in. Work. Family. Another night of poor sleep. You move the thought back to its familiar place: someday.
But perhaps that wish deserves another look. At 40, 45 or 50, you bring experience you did not have before. You have made decisions, carried responsibility, taken detours and learned about yourself. All of that can become part of something new.
A beginning does not have to come early to matter
We often hear about very young people achieving extraordinary things. Those stories can quietly suggest that the window for big ideas closes at some point. Many women’s lives tell a different story.
These women are not a benchmark for your life. Their stories can, however, challenge the idea that after a certain birthday, you may only continue what you have already begun.
Vera Wang: choosing her own direction at 40
Vera Wang already worked in fashion before founding her business. In an interview, she describes starting as an entrepreneur at 40. In 1990, she opened her first bridal salon in New York. Her new direction grew out of her previous experience.
Perhaps that is an encouraging thought: when you begin again, you take what you already know with you. Even experience that used to belong to something entirely different.
Sources: Interview with Vera Wang in ELLE and Vera Wang: company history.
Julia Child: stepping in front of the camera at 50
Julia Child was born in 1912. Her first cookbook, co-written with Simone Beck and Louisette Bertholle, appeared in 1961. In February 1963, The French Chef began on WGBH. She was 50. Behind that visible beginning were already years of learning and work.
A new role can emerge even after you have lived a very different life. Perhaps the question is which skill you want to deepen now. Or which part of you deserves more room.
Sources: GBH: Julia Child and Smithsonian: A New Kind of Cookbook.
Grandma Moses: finding a new form of expression in her late seventies
Anna Mary Robertson Moses, known as Grandma Moses, turned seriously to painting late in life. The National Museum of Women in the Arts describes how, at 78, arthritis prevented her from continuing her embroidery and friends suggested painting. Her first solo exhibition followed in 1940, when she was 80.
Her story is moving partly because a physical limitation was part of it. She found another way to express something that brought her joy. Sometimes a wish needs a new shape to fit into our lives again.
Sources: National Museum of Women in the Arts and Smithsonian American Art Museum.
What research tells us about age and entrepreneurship
Beyond individual biographies, there is an interesting finding: a study of new US businesses found that the average founder age among the fastest-growing 0.1 percent of new ventures was 45. Experience in the relevant industry was also associated with greater entrepreneurial success.
The study concerns US companies. It does not establish a universal advantage after 40 or an effect of health coaching, and it is not research specifically on women in perimenopause. It does challenge the idea that successful new beginnings inherently belong to the youngest.
Source: Azoulay, Jones, Kim and Miranda: Age and High-Growth Entrepreneurship, NBER working paper, 2018; subsequently published in 2020.
What does this have to do with you?
Perhaps you do not want to start a company or publish a book. Perhaps you want to dance again, travel alone, make a career decision you have postponed for years, learn a language, or finally reserve one afternoon a week for something that belongs only to you.
The size of a goal cannot be judged from the outside. A first step can take enormous courage, even if nobody writes about it.
There are real constraints: time, money, responsibility, health. An encouraging sentence does not make them disappear. Still, it is worth looking more closely. Which limit genuinely exists today? Where do you need support? And which wish did you dismiss too quickly because you thought it was too late?
Your body belongs in the plan
When you feel exhausted, you do not need more pressure to surpass yourself. Poor sleep, hot flushes and other symptoms are not a matter of insufficient discipline. They deserve attention and, where needed, medical assessment.
At the same time, your wish for change can keep its place. You can seek support for your health while gently exploring what you want to achieve. The pace can fit your circumstances. Breaks and adjustments belong too.
Perhaps your path begins with more recovery. Perhaps with a doctor’s appointment. Perhaps with a conversation about an idea you have never told anyone. It does not all have to happen at once.
Body & Mind: what do you need – and where do you want to go?
At CHAVA [ha·va], we consider both questions together. Body means taking your observations seriously and developing habits that support your health in everyday life. Mind means discovering what matters to you, defining a personal goal and translating it into manageable next steps.
Your goal can feel big at first. In coaching with Karolina, it becomes clearer: what do you want to change specifically? What can you influence? What support do you need? How would you recognise progress?
We consider that goal alongside your health priorities. The High Performance Intensive offers a focused assessment and an individual plan; Private Performance provides ongoing one-to-one coaching for implementation. Together, we choose the format that fits your situation.
Coaching does not replace medical or psychotherapeutic treatment. It promises neither freedom from symptoms nor a particular professional or personal outcome. It offers time, structure and personal support along the way.
One question you can ask yourself today
Take a quiet moment and finish this sentence:
If I gave my wish a little more space again, I would …
Let the answer stand for now. You do not have to justify it or plan it fully today. Then ask: what small step could I try in the next seven days?
Write a message. Find information. Keep an hour free. Ask for support.
Other women have taken new paths before you. You can look for your own, with your history, your possibilities and the body you have today.
You still have things you want to do. They are allowed to have a place in your life again.
Explore coaching with CHAVA [ha·va] →
By Karolina Lampka · CHAVA [ha·va] · September 26, 2026. These women are biographical examples; they have no connection with CHAVA and do not endorse its services.
