PCOS, Menopause & Fertility: What You’re Not Told About Hormone Health - with Dr Suzi Craig

Common doesn't mean normal

TL;DR

• Get to know your cycle. Tracking your symptoms gives you and your practitioners useful data.
• Period pain is common, but debilitating pain isn't normal. Talk to someone about it.
• Fertility isn't just a women's issue. Men's lifestyle matters too.
• Supplements should supplement, not replace. Get advice before you take them.
• Strength training is one of the best things you can do for PCOS and menopause.

Introduction

Dr Suzi Craig is a doctor of Chinese medicine with a master's in reproductive medicine. She studied for five years at RMIT, combining biomedical science and Chinese medicine, and then worked in a clinic attached to an IVF clinic. She now focuses on women's health, including fertility, PCOS and menopause.

Many of the people Suzi sees know something isn't right. They've seen a doctor or specialist, but they're borderline outside a diagnosis, so there's no clear treatment plan, even though their symptoms are really upsetting. They just want answers. In this episode, she answers your questions on cycles, fertility, hormones and menopause.

Please note: this blog is for general information only and isn't medical advice. Women's health is complex and individual. Please speak with your GP, gynaecologist or another qualified health professional about your symptoms, testing, contraception, fertility or menopause, and before starting, stopping or changing any medication or supplement. Suzi practises Chinese medicine and was clear that she isn't a Western medicine doctor.

Lesson 1: Get to know your cycle

Insight: Suzi says one of the most important things a woman can do, at any age, is collect data about her own body. A cycle runs from the first day of full bleeding to the next, and while 28 days is the average people talk about, every woman is different.

She suggests tracking mood, pain, digestive changes and cravings across a whole cycle. When you take a month or more of that to a professional, they can look at what might be going on at different times of the month, and personalise care rather than giving general advice.

She also explained that hormone levels change across the cycle, so the timing of blood tests matters for context. If you're having hormone tests, it's worth asking your doctor when in your cycle they should be done.

Her one wish is that every woman understands how she feels within her cycle. That's how you'll know when something starts to change.

Action: Start tracking your mood, energy, pain and cravings each day for one full cycle.

Outcome: You understand your body better, and have real data to share with your practitioners.

Lesson 2: Period pain is common, but not normal

Insight: Suzi said period pain has become normalised, but it's not normal. You might feel some twinges, but debilitating pain every month isn't something you should just push through. She believes a lot of women have been told it's normal in the past.

Signs it's time to talk to someone include missing work or school, needing strong pain relief or not being able to function. The same applies to the week before a period, if you feel incredibly out of whack.

On whether hormones can be "out of balance", Suzi said that technically they can't, but it's how women describe what they feel, so it shouldn't be dismissed. She also pointed out that your stress hormones take priority over your fertility and digestive hormones. Stress, sleep, food, alcohol and training all play a part. I've seen people over-train, thinking it's good for them, and lose their period.

Action: If your period is affecting your day-to-day life, book a time to talk to your GP or a women's health practitioner.

Outcome: You stop putting up with symptoms that could be supported.

Lesson 3: Fertility is a two-person job

Insight: A lot of people think having sex equals babies, but Suzi explained there's a specific fertile window around ovulation each cycle. Signs of ovulation can include changes in cervical mucus and body temperature, though not every woman notices them, and irregular cycles, like with PCOS, can make tracking harder.

She says guidelines generally suggest trying for 12 months before seeking help, but that's only 12 attempts, and timing and age both matter. If you're older or have any concerns, it's worth getting checked sooner.

Men are often left out of the conversation. Suzi said sperm takes about three months to develop, and lifestyle factors like heat, smoking, alcohol and stress can affect its quality. The good news is that if a man makes changes, he could see an improvement within about three months. Simple things, like avoiding too much heat, came up. As Suzi put it, "keep them cool".

Action: If you're planning a family, talk to your GP together about preconception care, for both partners.

Outcome: You give yourselves the best chance, as a team.

Lesson 4: Supplements should supplement

Insight: We both agree that supplements are there to supplement your diet, not replace it. Suzi sees patients who take many supplements without knowing why. They might conflict, or be the wrong form for them.

She explained that not all supplements are created equal. The way a supplement is made affects how well your body absorbs it. If your digestion isn't working well, you may not absorb it properly either. I always tell my clients not to buy supplements from the supermarket. Suzi's caveat is to buy what you can afford, understanding the trade-off, and if it's very cheap, it might be worth leaving it out.

She also gave an example of how a supplement that's commonly marketed for hormones could work against someone, depending on their individual hormone picture. That's why she doesn't like to give blanket recommendations.

Action: Write down every supplement you take and why, then review the list with a qualified practitioner.

Outcome: You stop wasting money and avoid taking something that doesn't suit you.

Lesson 5: Find a team that's curious about you

Insight: Suzi described Chinese medicine as a system that looks at how the body's systems talk to each other. She believes no system goes into dysfunction in isolation, so she uses pattern recognition across digestion, sleep, hormones and more. She also uses acupuncture in her practice.

Her strong message was that you don't have to pick a side. You might take a medication for one symptom and get support elsewhere for others. Your goal is quality of life, and that might mean a team: your GP, a specialist, a women's health physio, a Chinese medicine practitioner, a naturopath or a PT.

What you're looking for is someone who's curious about you, rather than rigid in what they offer. As a PT, I often say "I don't know". If your trainer has an answer for everything, it's probably not a good sign. Suzi also warns against comparing your journey to someone else's. What worked for one person online might help some people, but it may not be your answer.

Action: Ask your next health professional a question you've been wondering about, and see how they respond.

Outcome: You build a team that works for you.

Lesson 6: Menopause weight gain isn't forever

Insight: One of your questions was whether weight gain during menopause stays forever. Suzi's answer was clear: false. But she admits it can feel true. Everything you used to do to maintain or lose weight might suddenly stop working. She said the old approaches, like eating less or doing lots of high-intensity cardio, may no longer get the same results.

It's a hard mindset shift after years of learning your body. I've had many clients go through menopause and get great results. Your body changes over time, and what you do has to change with it.

Suzi also doesn't want to pathologise menopause. Some women go through it with few symptoms. But if it's significantly affecting your quality of life, with things like brain fog, anxiety or poor sleep, there are things that can help. Talk to a GP with a special interest in menopause about your options.

Action: If you're in your late 30s or 40s, ask your GP about your personal risk factors, like heart and bone health.

Outcome: You go into menopause informed and prepared.

Lesson 7: Strength training is the foundation

Insight: Suzi is creating a training program for women with PCOS. She said one key part of managing PCOS is supporting blood sugar and insulin. When you use your muscles, they can act like a sponge for glucose. That applies whatever your size.

She believes both PCOS and menopause are well suited to strength training with progressive overload. Pilates and light weights still have value, but they're not the same thing. And no, you won't bulk up.

I always say strength training should be the bottom of your pyramid. Suzi admitted she loves the gym when someone is guiding her, but walking in alone is intimidating, and many people don't know where to start. I also think the fitness industry is to blame for selling looks and weight as the measure of health. What matters is muscle.

For anyone in their 30s wanting to prepare for a healthy menopause, Suzi's first tip was to start weight training. And her one daily habit for everyone was to eat breakfast to start fuelling your day.

Action: Book a session with a qualified trainer to learn the basics of strength training.

Outcome: You build a strong foundation for your hormones, now and later in life.

Quick wins

• Track your symptoms for one full cycle.
• Don't push through debilitating period pain.
• Bring your partner into fertility conversations.
• Review your supplements with a professional.
• Start strength training, with guidance.

Closing insight

Suzi's message is that women's health symptoms are common, but that doesn't make them normal. When you understand your cycle, collect your own data and build a team that's curious about you, you're in a much better position to get answers. And whatever stage of life you're in, strength training and looking after yourself first are two of the best things you can do.

Connect with Suzi

You can find Dr Suzi Craig on Instagram, where she shares links to book and the clinics she works from.

Listen to the full episode

The full conversation is on Spotify, Apple Podcasts and YouTube, or press play at the top of this page.

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