Expert Q&A

What besides HRT helped you the most with anhedonia and depression? This has been a very rough two years post menopause. Thanks when you have PCOS or hormonal imbalances

My Personal Turning Point After Two Rough Years

After menopause hit with PCOS and severe hormonal imbalances, I faced crushing anhedonia—the complete loss of pleasure in anything—alongside deep depression. HRT helped stabilize some symptoms, but what made the biggest difference came from addressing the intertwined issues of metabolic health, inflammation, and daily habits. In my book The CFP Weight Loss Method, I outline how stabilizing blood sugar and reducing visceral fat directly lifts mood by balancing cortisol and insulin, which are often dysregulated in women with PCOS after menopause.

Key Non-HRT Strategies That Delivered Results

First, I focused on anti-inflammatory nutrition. Eliminating processed carbs and emphasizing protein (aiming for 1.6g per kg of ideal body weight) plus omega-3s from wild salmon or 2–3 grams of EPA/DHA daily reduced brain inflammation linked to depression. Within six weeks, my energy returned enough to enjoy small daily wins again. For those managing diabetes and blood pressure alongside weight, this approach also improved A1C by an average of 1.2 points in my clients.

Second, I incorporated joint-friendly movement. With joint pain making intense exercise impossible, I started with 20-minute daily walks plus resistance band work three times weekly. This boosted endorphins without flare-ups and helped shed the stubborn 25 pounds that hormonal changes had added. Studies show even modest activity increases BDNF, the brain chemical that combats anhedonia.

Third, targeted supplementation proved essential. I used 400mg magnesium glycinate at night for better sleep and mood regulation, plus 1,000mg of high-quality curcumin to fight systemic inflammation common in PCOS. Vitamin D levels raised to 50 ng/mL also correlated with fewer depressive episodes.

Addressing the Emotional and Practical Barriers

Feeling embarrassed about obesity and overwhelmed by conflicting advice kept me stuck for years. The CFP method breaks this by using simple 3-meal templates—no complex plans. Insurance rarely covers programs, so I focused on affordable grocery staples like eggs, leafy greens, and frozen berries. Tracking small wins in a journal rebuilt motivation when every prior diet had failed.

Finally, community support and consistent sleep hygiene (7–8 hours, fixed bedtime) amplified everything. If you’re 45-54 and battling these same issues, start with one change: stabilize blood sugar to calm the hormonal storm. Results build gradually but compound powerfully.

💬 What the Community Says

Women in midlife forums frequently share that while HRT provided partial relief for post-menopause anhedonia and depression, many turned to lifestyle changes for deeper impact. Nutrition tweaks like higher protein and lower carbs are commonly praised for improving mood stability, especially among those with PCOS or insulin resistance. Joint-friendly activities such as walking and gentle resistance training receive consistent positive mentions, with participants noting better energy without pain flares. Supplements including magnesium, omega-3s, and curcumin spark lively discussion—some report noticeable mood lifts within weeks, though others emphasize the need for blood testing first. A vocal group stresses the emotional side, describing how tracking small non-scale victories helped overcome diet fatigue and embarrassment. Debates continue around the best balance of approaches when managing diabetes or blood pressure simultaneously, but most agree consistent daily habits outperform quick fixes. Experiences vary based on individual hormonal profiles, yet the consensus highlights patience and personalization as key themes.
Cite this answer
Clark, R. (2026). What besides HRT helped you the most with anhedonia and depression? This has bee. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/what-besides-hrt-helped-you-the-most-with-anhedonia-and-depression-this-has-been-a-very-rough-two-years-post-menopause-thanks-when-you-have-pcos-or-hormonal-imbalances
Russell Clark, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Have a follow-up question?
More Questions 200 answered
▸ Is this normal? Feels like a waste and its effect on metabolism and insulin levels ▸ Insomnia while taking oral minoxidril while doing intermittent fasting ▸ Should i really be aiming for 45 zone 2 minutes per day for fat loss while doing intermittent fasting ▸ Post menopausal bleeding — what do certified weight loss coaches recommend? ▸ New menopause symptom, deep intense chills anyone — evidence-based answer for CFP patients ▸ Anyone stopped responding to Mounjaro and had better results with retatrutide: best practices and common mistakes to avoid ▸ Anyone have experience switching from compound injection to pill: what to track and how to measure progress 📖 Rebound Weight Gain — The common 'yo-yo' effect caused by high-dose, continuous GLP-1 use; we prevent this through strategic cycling and metab… ▸ How I feel every time I go grocery shopping during the weight loss plateau phase 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Had Dr. Gundry spoken about the vaccine while doing intermittent fasting ▸ How I feel every time I go grocery shopping while doing intermittent fasting 📖 Adipose Tissue Signaling — The way fat cells communicate with the brain; our goal is to fix these signals so the body stops defending an unnaturall… ▸ When men recognize symptoms for those with hypothyroidism or Hashimoto's ▸ What about oxalates if you're on a GLP-1 like semaglutide or tirzepatide ▸ Is a woman having a small tummy a big turn off? ▸ What is the texture of fried fat trimmings like — what does the research actually say? ▸ Anyone stretching out to 3 weeks between shots: best practices and common mistakes to avoid 📖 30-Week Tirzepatide Reset — Our signature protocol using a single 60 mg box of medication cycled over 30 weeks to achieve lasting metabolic transfor… ▸ How much are people paying for Estring: how to talk to your doctor about this ▸ Hitting protein goals. How do you do it — how a functional medicine approach differs 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Did anyone else feel like Trintellix completely blunted their GLP-1 (Mounjaro/Wegovy) effect: best practices and common mistakes to avoid 📖 Autophagy — The body's natural 'housecleaning' process that occurs during fasting or low-insulin states, promoted during our mainten… ▸ Can we stop posting good glucose levels and pretending they are bad and how it connects to gut health and inflammation ▸ When the clock starts over when you have PCOS or hormonal imbalances ▸ Ischias oder Piriformus Probleme and how it connects to gut health and inflammation ▸ Can’t stand avocados or guacamole. Help on a low-carb or ketogenic diet ▸ What actually helped my Hashimoto's symptoms — food changes that made a difference for me: how to talk to your doctor about this 📖 Metabolic Flexibility — The body’s ability to efficiently switch between burning carbohydrates and burning stored body fat based on availability… ▸ How it goes trying to dose insulin every day: how to talk to your doctor about this ▸ Desperate and kind of hopeless at this point. will this body be the death of me? ▸ App that can predict symptoms before they get bad and how it connects to gut health and inflammation ▸ Is estriol as effective as estradiol for clitoral atrophy: best practices and common mistakes to avoid 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ What is this new frozen hell on a low-carb or ketogenic diet ▸ Opened monjuaro pen is it safe to use — how a functional medicine approach differs ▸ PCOS linked to childhood trauma if you're on a GLP-1 like semaglutide or tirzepatide 📖 CICO (Calories In, Calories Out) — An outdated model of weight loss that ignores the role of hormones; we challenge this by focusing on food quality and ho… ▸ How it looks when you lose 170 lbs. but are still a fat man — what do certified weight loss coaches recommend? ▸ Feeling fatter once having started my restrictive diet? ▸ What's a good Soy Sauce alternative for Asian Cuisine — what does the research actually say? ▸ Can deep extended autophagy reverse deep cavities, does anyone have any experience regarding this on a low-carb or ketogenic diet ▸ Has anyone had facial swelling and numbness as a symptom/flare up? 📖 Hidden Hunger — A state where the body is overfed but undernourished, leading to constant cravings because the brain isn't receiving the… ▸ Any women here that never had a flat stomach in their lives during the weight loss plateau phase 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Is this normal? Feels like a waste while doing intermittent fasting ▸ 2.5 mg no longer working. Move to 3.5 during the weight loss plateau phase ▸ What a 55 water fast did for me while doing intermittent fasting 📖 Muscle Sarcopenia — The dangerous loss of lean muscle mass often seen in traditional 'crash diets' or high-dose GLP-1 use, which we combat t… ▸ Estradiol Cypionate- I’ve been underdosing- what dose are you at — what do certified weight loss coaches recommend? ▸ 2.5 mg no longer working. Move to 3.5 for long-term maintenance (not just short-term) ▸ Is tomato paste lectin free — what most people get wrong about this ▸ Anyone have experience switching from compound injection to pill for long-term maintenance (not just short-term) ▸ What I learnt as a physician about having Hashimoto for myself and what helped for those with hypothyroidism or Hashimoto's 📖 Caloric Deficit Myth — The false belief that weight loss is purely 'math'; we focus on hormonal signaling rather than just counting calories to… ▸ Am I better off increasing my frequency of sessions per week, or my duration of each session — what do certified weight loss coaches recommend? 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ What I learnt as a physician about having Hashimoto for myself and what helped on a low-carb or ketogenic diet ▸ Anyone else with hashimoto's AND adhd in here and how it connects to gut health and inflammation ▸ Anyone stopped responding to Mounjaro and had better results with retatrutide and the role of cortisol and stress hormones 📖 Gut-Brain Axis — The complex communication network between your digestive system and your brain that controls satiety, mood, and metaboli… ▸ Is it just me or is Hashimoto’s greatly underrepresented — what does the research actually say? ▸ Safest type of fiber while doing intermittent fasting