Hello friends,

This week I’m sharing something new that I’ve long been terrified of: painting with watercolors. Although I learned to paint in acrylic and oil way back in college, I never picked up watercolor. Frankly, it scared me, and my limited experience with this medium still haunted me.

Failure has a long memory

I had one assignment during my sophomore year painting with gouache (opaque water-based paint), and it was no less than a disaster. As students, we were sent to the university greenhouse to paint the foliage, but I somehow missed the instructional part about painting from light to dark with gouache, which is the opposite of painting with acrylics and oil. Needless to say, my painting was a horrid failure, and I secretly vowed to never touch watercolor paint again.

Since that day, two thoughts have remained: I still marvel at the luminosity inherent in watercolor achieved by other artists and am still fearful of trying to paint with them.

You can thankfully find anything on YouTube

But then I saw a clip on YouTube, and I for the first time, I thought maybe I could actually paint with water color. I have a lot more patience now than I did in my 20s, fortunately at this point in my life, no grades are being recorded. Besides, it would be a good stress reliever from my day job, plus challenge my brain in new ways while giving myself a desperately needed creative outlet.

I ordered paint, brushes, and paper and set about learning how to mix the colors properly. Was I excited? Yes. Terrified? That too. But I tentatively added paint to my palette and waited 24 hours for it to dry out before I could use it.

Where to start?

Having not painted recently, I thought it would be good to begin with learning the brushstrokes, color mixing and value scales plus understanding the difference between wet on wet and wet on dry techniques. It was a safe place to start that my perfectionist brain approved of.

I had no idea how soothing it would be to mix the colors and watch them bloom on the paper; it was glorious! Yes, I know for those of you who paint with watercolor all the time that this blossoming of color on wet paper is de rigueur, but it captivates my attention as I watch the colors bleed across the paper.

Small successes

This past week I’ve been working on a color wheel, value scales and have followed a couple of tutorials. I confess that it’s been a much needed change of pace for me, and it almost feels like I’m on vacation while I paint. Although I have traveled any farther than my kitchen table, I find it meditative and somewhat calming.

Endless inspiration

I have so many flowers in my garden blooming right now that I hope to paint one day. It’s easy to snap pics as things bloom for future use; between my camera roll and Unsplash, there is no shortage of inspiration. For now I’m content to learn the basics and enjoy a new hobby.

Do you have a new hobby or skill that you’re learning? Is it something that lets you put down your phone and use your brain in a different way? I’d love to know what you’re up to!

If you’d like to see more of my paintings, you can find me on my new instagram account @supersusancampbell. It’s a messy and uncurated mix about my life as a founder, how I stay sane and strong in midlife, and my adventures in living a super life.

Nobody told me about the skin barrier until I was in my mid-forties (and well into perimenopause).

Not my dermatologist. Not the aestheticians I’d been seeing for years. Not the hundreds of product formulations I’d read, analyzed, and tested as a beauty brand founder and strategist.

I knew about hydration. I knew about SPF. At one point, I even had an elaborate twelve-step routine I was deeply attached to.

But the skin barrier? The actual biological structure that determines whether any of it works? That conversation happened late, and I suspect I’m not alone. It didn’t become clear until I went back to school to learn the science of cosmetic formulation.

Here’s what I’ve learned since building Phosis specifically around this concept, and why I think understanding your skin barrier might be the single most important shift a woman in midlife can make for taking care of her skin.

What the skin barrier actually is

Your skin’s outermost layer — the stratum corneum — functions like a brick wall. The skin cells, called corneocytes, are the bricks. The “mortar” holding them together is a carefully structured mix of lipids: ceramides, cholesterol, and fatty acids, in a specific ratio.

This lipid matrix isn’t just structural. It does two critical jobs simultaneously:

→ It keeps moisture locked in (preventing transepidermal water loss, or TEWL) → It keeps irritants, allergens, bacteria, and pollutants locked out.

When the barrier is healthy, your skin stays hydrated, calm, and resilient. Perhaps even more important, it shows less fine lines, which means your skin just looks better overall. When the barrier is compromised, the mortar crumbles and moisture escapes while simultaneously letting the outside world in. The result is skin that feels tight, dry, and reactive. It never seems to stay hydrated, and while applying more moisturizer should help, it doesn’t. Further, many women notice that products that used to work sting or cause redness. Your moisturizer frustratingly seems to vanish within hours of application. Hydration serums promising to boost moisture don’t help. And the more product you pile on a compromised barrier, the more opportunity for further irritation.

Sound familiar? There’s a reason it starts happening in perimenopause, and it isn’t a coincidence.

Why menopause is a barrier event, not just a dryness event

This is the part that changed how I thought about everything.

Most of the skincare conversation around menopause centers on hydration. Your skin gets drier. Use a richer moisturizer. Drink more water. Add hyaluronic acid.

That advice isn’t wrong; it’s just incomplete.

What’s actually happening beneath the surface is a structural breakdown driven by declining estrogen. Estrogen plays a direct role in regulating ceramide synthesis; the production of those critical lipid components that form the mortar of your skin barrier. As estrogen levels fall during perimenopause and menopause, ceramide production slows. The lipid ratio shifts. The barrier becomes more permeable. In essence, it gets weaker as estrogen levels decline.

The consequences cascade from there:

→ Moisture escapes faster (hence the dryness) → Inflammatory triggers get through more easily (hence the sudden sensitivity) → Collagen-degrading free radicals cause more damage (hence accelerated visible aging) → The skin’s ability to repair from daily stressors slows down (hence the feeling that your skin “never quite recovers” or looks it’s best)

This isn’t skin that needs more moisture poured into a leaky bucket. This is skin that needs the bucket repaired first.

The products most of us are using are making it worse

This one is uncomfortable to admit, because I was a beauty product junkie when I figured it out.

Many conventional skincare formulations, including expensive, well-marketed ones, contain ingredients that actively disrupt the skin barrier. Anti-aging products are particularly good at this kind of disruption. Synthetic fragrances are the biggest offender; they trigger low-grade inflammation even in women who don’t experience visible irritation. Certain alcohols strip the lipid layer. Harsh surfactants in cleansers dissolve the very ceramides you’re trying to preserve. Exfoliants also contribute to barrier disfunction. The very act of scrubbing the surface layer of skin may remove the outer most layer, revealing “newer” skin, but they also remove much needed oils that maintain the skin barrier.

In younger skin with a robust, well-functioning barrier, these insults are tolerated. The skin repairs quickly.

In menopausal skin, where barrier function is already compromised, where estrogen is no longer supporting rapid repair, these same ingredients are like sandpaper on a wound. The inflammation they trigger accelerates collagen breakdown. The barrier degradation they cause deepens the dryness cycle.

I know this because I lived it. I was using “good” skincare and my skin was getting worse. Then I tried products recommended by my dermatologist for sensitive skin, and my skin remained inflamed and unsightly. It took genuinely understanding barrier biology to figure out why.

What a barrier-first approach actually looks like

It’s simpler than what most of us are doing. And that simplicity is the point.

A barrier-first approach prioritizes three things:

1. Replenish what menopause is depleting. Ceramides, phytosterols, and phospholipids are the ingredients that directly rebuild the lipid matrix. These are non-negotiable in any moisturizer designed for menopausal skin. If your current moisturizer doesn’t list them, it’s likely addressing symptoms (dryness) rather than cause (barrier breakdown).

2. Eliminate the ingredients that undo your work. Synthetic fragrance, harsh preservatives like parabens, endocrine-disrupting phthalates. These aren’t just “nice to avoid” in hormonally-shifting skin, they are actively working against the repair process. Clean formulas aren’t a wellness trend. For menopausal skin, they are a clinical necessity.

3. Do less, not more. A compromised barrier needs recovery time. Layering multiple active ingredients, especially exfoliating acids and retinoids, on an already-stressed barrier can worsen barrier function significantly, even when those ingredients are individually beneficial. Simplifying your routine during perimenopause or menopause isn’t giving up. It’s what the biology asks for.

Why the industry hasn’t been telling you this

I’ve thought about this a lot, and I’m ready to talk about it.

The honest answer is that “strengthen your barrier” doesn’t sell as well as “look ten years younger.” Barrier science is nuanced, requires explanation, and points toward simpler, fewer products, not the complex multi-step routines that drive revenue.

But the women coming through perimenopause and menopause right now are the most educated, most skeptical consumer group the beauty industry has ever faced. They’ve been misled by “anti-aging” promises for decades. They are done being sold fear.

They deserve science.

The skin barrier is that science. It is where effective skincare for midlife women begins and ends.

I built Phosis because I couldn’t find a product that started there.

What I’ve learned is that the barrier conversation, once a woman has it, changes everything about how she thinks about her skin. It lifts the confusion. It explains why the expensive stuff doesn’t work. It points toward something that actually helps.

If you’re in perimenopause or menopause and your skin has changed in ways that feel confusing and frustrating, this is where I’d start.

Not with a new serum. With understanding what your barrier is, and what it needs.

I’d love to hear whether this resonates, or whether you’ve already figured this out and have something to add. Drop it in the comments and let’s help other women understand the changes to their skin.

Susan Campbell is the Founder & CEO of Phosis Skincare, a MyMMT™ Certified Menopause Lifestyle Practitioner, and a Beauty Brand Strategist. Phosis Deep Hydration Restorative Cream was recognized on Oprah Daily’s 2025 Menopause O-Ward list.

If you made it this far, you deserve a treat. Here’s the recipe I’ve been making on repeat that my both of my kids actually eat. If you don’t have a subscription to NYT cooking, it’s worth knowing it has saved me countless times from the eternal question of “what to make for dinner?”

Quick note before you dive in….

Thank you to everyone who has reached out asking about the dip in posting; I have truly felt the love and kindness of the Substack community. For those who don’t know, I was diagnosed with an autoimmune disorder that has affected countless areas of my life. Although I’m improving, I am still not 100%. As a result, I’ve had to prioritize how and where to spend my time, and unfortunately that has meant less time to write Substack articles.

This week, I’m sharing my conversation with Julie Corwin, founder of Birdie & Claire. She was gracious enough to include me in her interview series that I’m sharing below. If you have ever wondered why clothing companies don’t make clothes for menopausal women, you can stop wondering. Julie’s line was made for women like us with sustainable fabrics and supply chain transparency. I’ve been wearing her Viola Tank (seen above) on repeat this summer and am sure it will continue to be a part of my go-to wardrobe.

Enjoy the interview!

We’re Inspired By... Susan Campbell

One of the things we love most about building Birdie & Claire is discovering women who are quietly changing the conversation around what it means to be a woman in midlife. Not shrinking from it. Not rushing past it. Leaning into it, with intention and a lot of hard-earned wisdom.

Susan Campbell is one of those women.

Susan is the founder and CEO of Phosis Skincare, a clinically-tested skincare line built specifically for women navigating perimenopause and menopause. After experiencing the very skin changes her brand now addresses, she spent five years researching, conducting clinical trials, and building something she wished had existed all along. The result? A line designed to restore vibrancy to skin that’s been quietly weakened by hormonal shifts, and a product that was named Oprah Daily’s Best Night Cream for Menopause 2025.

Her approach feels deeply familiar to us: start with the real problem, listen to the women experiencing it, and build something thoughtful in response. That’s the kind of founder energy we find endlessly inspiring.

We’re so glad to share her story

1. Take us back to the beginning. What was the moment you realized the skincare industry wasn’t serving menopausal women, and how did that turn into Phosis?

I never spent much time thinking about my skin, but in my early 40s, my skin started changing. At first it was just some patchy dryness, some occasional acne on my chin, and some itchiness - mostly on my legs. Then it escalated to rashes, dullness, and my skin overall looked lackluster.

My self confidence dropped, and I didn’t know what to do. I tried drugstore brands to manage the symptoms, and then tried luxury brands when that didn’t work. Desperate, I sought the advice of a dermatologist who recommended another drugstore brand suitable for sensitive skin. When those products failed me as well, I decided to start reading about the causes of dry skin and skin sensitivities. At the same time, I knew my hormones were showing early signs of fluctuations even though no one was talking about perimenopause back then.

As part of my research, I decided to become a certified menopause coach to fully understand the hormonal shifts, and I also went back to school for cosmetic formulation to make my own skincare products as what I was finding on the market did not help my skin.

What I learned surprised me. First, decreasing estrogen levels affect skin barrier function negatively. Second, harsh products often found in “anti-aging” skincare contribute to compromised barrier function along with the addition of added fragrances.

I searched for skincare products created specifically for peri/menopausal skin that were also fragrance free and couldn’t find what I was looking for, and that led me to start the company.

2. Five years of research and two clinical trials is no small undertaking. What was that process like for you, and what kept you going?

The process was indeed long; most brands just white label their products meaning that those products can be sold by other brands under a different name. I didn’t want to sell something that already existed, I wanted to create an entirely new line of skincare made just for women experiencing hormonal shifts. I hired the industry’s best cosmetic chemists and set to work, but it took years of research and development just to get the formulas right. I knew they had to be exceptionally clean, plant-based, fragrance-free and they had to work.

People also don’t realize that most skincare has added fragrance because the actual product smells awful. The extra time it takes to formulate with no added fragrances was not an easy feat.

Once I settled on the formulas, then came the clinical trialing. I was surprised to learn the FDA does not require skincare companies to test their products before going to market. That means that the skincare product you spend money on doesn’t have to work. I didn’t want to go to market as another brand promoting false claims; efficacy was crucial to me. Therefore I took the time to test the products with clinical trials, and then subjected them to additional testing to ensure they are dermatologically tested, ophthalmologically tested, safe for sensitive skin via HRIPT and My Microbiome Certified.

It took years to accomplish all of this R&D and testing, but the products speak for themselves in the end. I kept going because early feedback around the products was resoundingly positive, and I knew other women in peri/menopause needed help for their changing skin too.

3. What do you wish more women knew about what’s actually happening to their skin during perimenopause and menopause?

I wish more women understood that their skin is their largest organ. We are taught to protect and strengthen our hearts, our brains, our muscles and bones as we age, but no one mentions protecting or strengthening our skin.

Your skin is changing along with your hormonal levels, but that should not be seen negatively. What your skin at this time needs is support with ingredients that strengthen the skin barrier to restore and maintain hydration.

I also want women to know that what they eat, what they drink, how well they sleep, how much they exercise and how well they manage stress and anxiety all factor into skin health. Radiant skin isn’t the result of just applying one product and forgetting about it, it’s a combination of the right product with lifestyle choices that support women in perimenopause and menopause.

4. You describe menopause as “a new beginning.” How did you come to see this chapter in that way, and has that perspective shaped how you built the brand?

I resent messaging in society that promotes menopause as being akin to being useless. Are women really useless because they are no longer fertile? Or because our bodies changed from a natural, biological process? I think not, and I argue that as women can live up to ⅓ of their lives in menopause, that there is no reason that this shouldn’t be the best time in their lives. We cannot stop the aging process, and it’s time to stop punishing women for the natural changes to their bodies from the menopausal transition.

For me, building this company has been very much a new beginning, as my background is in metalsmithing and jewelry design. While I’ve spent the past 25 years teaching therapeutic yoga and pilates, launching a skincare company has challenged me to grow in new ways I never expected. Those experiences have definitely contributed to the feeling of a “new beginning.”

5. Starting a business is its own kind of challenge. What has surprised you most about life as a founder?

I had no idea that I would be working all the time, including nights, weekends, holidays, vacations, and everything in between. I am never without my computer, and that means I rarely take a break from day to day operations. Scaling a new business without a background in business means there are countless things to learn along the way, and the learning curve for running a DTC company remains steep even 6 and a half years. When you’re the founder, there is no such day as a “day off” or “vacation.” Even if you manage to take a day off, it just means there is more work to do the next day.

6. Are there any women in your life who have inspired you along the way?

I am continuously inspired by other female founders who are also bringing amazing products and services to peri/menopausal women. I am lucky enough to belong to a professional group of women all working in the “menosphere,” and these women have been a fabulous support system.

7. How has your relationship with confidence evolved over time, personally or professionally?

Almost daily, I am faced with solving a problem I don’t know the solution to. It might be an SEO issue, a supply chain issue, a website issue, or something in advertising to name a few. But, after this many years, I realize I am good at solving these problems, so that has absolutely boosted my confidence as a CEO.

Personally, I have been lifting heavy weights (15lbs.) for the past two years; I had no idea I could build such strength to be able to even lift these weights! But that strength has also boosted my confidence tremendously (and my arms look fantastic).

8. We always love to ask: is there an outfit, a go-to look, or a single piece of clothing that makes you feel amazing? Tell us about it.

My favorite piece of clothing is actually a pair of Marion Parke Classic Slingback 70 heels in patent powder. They don’t make these shoes anymore, but I feel amazing every time I step into them. Despite the fact that they are stilettos, I am known to wear them traversing through airports, and they don’t hurt my feet.

I love to pair them with the Anna Midi Dress in black from Room 502 because no matter what my day holds (a luncheon, Zooms, a speaking engagement, meetings with buyers, or a client dinner), I am ready for it!

Susan built what she couldn’t find, and we find that endlessly inspiring. We’re so grateful she’s part of this series and even more grateful to have Phosis in our lives. P.S. We’ve used her products ourselves and are big fans.

You can shop Phosis Skincare and learn more about the science behind the formulas at phosis.com. Follow Susan @supersusancampbell ( a new account!) and the brand on Instagram at @phosis.skincare.

And if you want to understand more about what’s happening to your skin during perimenopause and menopause, Susan’s journal at Phosis is a genuinely useful place to start.

Thanks so much to Julie for taking the time to honor the work I’ve put into Phosis and building a sustainable company that celebrates women in menopause. Have questions about your skin or thinking about building a brand yourself? I’m happy to help! Find me in the comments section.

You’ve switched to a richer moisturizer. You’re drinking more water. You even bought a humidifier.

So why is your skin still dry, red, and irritated?

Here’s the truth: Winter skincare isn’t just about what you put ON your skin. It’s about what you’re unknowingly doing TO your skin every single day.

If you’re dealing with excessive dryness, persistent redness, or sensitivity that seems to come out of nowhere each winter, one (or more) of these five habits might be the culprit.

1. The Long, Hot Shower Trap

The habit: Cranking up the water temperature and lingering in that steamy bliss for 15, 20, even 30 minutes. ( Full confession: I am completely guilty of this habit.)

Why it’s sabotaging you: Hot water strips your skin’s natural lipid barrier—the protective layer that locks in moisture and keeps irritants out. During winter, when humidity is already low and your skin is producing less natural oil (especially during hormonal changes), hot showers deliver a one-two punch your skin can’t recover from.

What happens: Within minutes of that hot shower, your skin feels tight. By evening, it’s flaking. By next morning, you’re reaching for more moisturizer, wondering why nothing seems to work.

The science: Water temperatures above 98°F begin breaking down the proteins and fats that hold your skin cells together. The longer you stay in, the more damage accumulates. Add harsh soaps, and you’ve essentially power-washed your skin barrier.

What to do instead:

• Keep showers under 10 minutes

• Use lukewarm (not hot) water—if it’s steaming, it’s too hot

• Apply moisturizer within 3 minutes of stepping out, while skin is still damp

• Consider a shower filter to remove harsh minerals and chlorine

2. Indoor Heating: The Silent Skin Saboteur

The environment: Cranked-up radiators, forced air heating, space heaters, and fireplaces.

Why it’s sabotaging you: Central heating drops indoor humidity to 10-20%—lower than the Sahara Desert. Your skin needs 40-60% humidity to maintain its barrier function. Below that, moisture evaporates from your skin faster than you can replace it.

What happens: You wake up with skin that feels like paper. Makeup won’t blend. Fine lines look deeper. Your face feels tight by midday, even right after moisturizing. If you’re perimenopausal or menopausal, this is compounded by hormonal moisture loss—you’re fighting a battle on two fronts.

The science: Low humidity increases transepidermal water loss (TEWL)—the rate at which water evaporates through your skin. When TEWL is high, your barrier weakens, sensitivity increases, and inflammation follows.

What to do instead:

• Use a humidifier in your bedroom (aim for 40-50% humidity)

• Place bowls of water near radiators or heat vents

• Keep the thermostat at 68-70°F instead of 75°F

• Layer your skincare: hydrating serum UNDER your moisturizer to trap more water

• Consider a barrier repair cream with ceramides and fatty acids

The winter paradox: The colder it gets outside, the more we crank the heat inside—and the drier our skin becomes. It’s a cycle, and breaking it requires intentional skincare.

3. Over-Exfoliating to Combat Dullness

The habit: Reaching for scrubs, acids, or exfoliating brushes when winter skin looks dull and flaky.

Why it’s sabotaging you: That dullness and flakiness? It’s not a sign you need MORE exfoliation—it’s a sign your barrier is compromised and desperately trying to repair itself. Those flakes are your skin’s SOS signal, not dead skin that needs scrubbing away.

What happens: You exfoliate to remove the flakes. Your skin feels smooth for a day, then gets drier and flakier. So you exfoliate again. And again. Each time, you’re removing the protective layer your skin is trying to rebuild, creating a vicious cycle of damage.

The science: Winter already slows down cell turnover (it takes 45-60 days during menopause vs. 28 days in your 20s). Aggressive exfoliation on already-compromised skin causes micro-tears, increases sensitivity, and triggers inflammation. You end up with red, raw, reactive skin that’s more vulnerable to environmental damage.

What to do instead:

• Pause all physical exfoliation (scrubs, brushes, washcloths)

• Limit chemical exfoliants to once a week MAX—or skip entirely until spring

• Focus on hydration and barrier repair for 2-3 weeks

• If you must exfoliate, use a gentle enzyme treatment, not acids

• Let your skin rebuild before asking it to shed

The mindset shift: Dull skin in winter doesn’t need exfoliation—it needs nourishment. Feed it first, polish it later.

4. Skipping SPF (Because It’s Cloudy and Cold)

The habit: Ditching sunscreen in winter because the sun “isn’t as strong” and you’re spending less time outside.

Why it’s sabotaging you: UV rays penetrate clouds. They reflect off snow (up to 80% reflection, nearly doubling your exposure). They come through windows while you’re working from home. And winter sun sits at a lower angle, hitting your face more directly.

What happens: UV exposure breaks down collagen, triggers inflammation, and causes hyperpigmentation—all of which are MORE pronounced when your skin barrier is already weakened by winter conditions. If you’re dealing with hormonal skin changes, you’re at higher risk for melasma and sun spots that darken with UV exposure.

The science: UVA rays (the aging rays) remain constant year-round. They penetrate deeper into skin, damaging collagen and elastin. When your barrier is compromised from winter dryness, your skin has less natural protection against UV damage. You’re essentially getting sun damage on already-vulnerable skin.

What to do instead:

• Wear SPF 30+ every single day, even indoors if you’re near windows

• Choose a mineral sunscreen with zinc oxide—less irritating for sensitive winter skin

• Reapply if you’re outside for extended periods (yes, even in February)

• Look for hydrating SPF formulas that double as moisturizers

• Make it the last step in your morning routine, not an optional one

The reality check: Skipping SPF in winter is like skipping your coat because it’s not snowing yet. The damage is still happening—you just don’t feel it immediately.

5. Using the Same Products Year-Round

The habit: Sticking with your summer lightweight gel moisturizer and foaming cleanser all through winter.

Why it’s sabotaging you: Your skin’s needs change dramatically with the seasons. What works in humid July will leave you stripped and sensitized in dry January. Your cleanser, moisturizer, and even your treatment products need to adapt.

What happens: Your summer routine—designed for oil control and lightweight hydration—can’t handle winter’s assault. Your foaming cleanser strips your already-compromised barrier. Your gel moisturizer evaporates before it can help. You end up in a constant state of skin stress, wondering why products that “always worked” suddenly don’t.

The science: In summer, your skin produces more sebum, sweats more, and faces higher humidity. In winter, oil production drops (especially during hormonal changes), TEWL increases, and your barrier weakens. Using the same products ignores these fundamental shifts in your skin’s physiology.

What to do instead:

Winter Swaps:

• Cleanser: Switch from foaming to cream or oil-based

• Moisturizer: Trade gel for cream or balm textures

• Actives: Reduce or pause retinoids, acids; focus on barrier repair

• Extras: Add a hydrating serum or facial oil for extra protection

• Night cream: Go richer—this is when repair happens

The seasonal approach:

• Reassess your routine in November and March

• Listen to your skin, not the calendar—if it feels tight, it needs more

• Keep summer products for warmer months; don’t force them to work year-round

• Think of it like your wardrobe: you wouldn’t wear shorts in January

The investment: Yes, having seasonal skincare means more products. But using the wrong products year-round and dealing with constant irritation is more expensive—in money, time, and skin health.

The Bottom Line: It’s Not Just Your Skincare

If you’re doing all the “right things”—using richer creams, applying serums, drinking water—but still battling dryness, redness, and sensitivity, look at these five habits.

Winter skin problems are rarely about JUST your skincare routine. They’re about your environment, your daily habits, and whether your products are actually designed for the season your skin is living in.

Your Winter Skin Action Plan:

✓ Shorten and cool down your showers
✓ Add humidity to your indoor spaces
✓ Pause aggressive exfoliation
✓ Wear SPF every single day
✓ Switch to winter-appropriate products

The truth about winter skin: It’s not always fragile, but it’s fighting an uphill battle against environmental conditions. Your job isn’t to fight your skin; it’s to support it through the season.

When you address these five habits alongside a thoughtful skincare routine designed for delicate, changing skin, winter doesn’t have to be the season your skin suffers.

It can be the season your skin thrives—even when the temperature drops.

Ready to give your skin what it actually needs this winter?

I believe your skincare should work as hard as you do—without overwhelming your skin. It’s one of the reasons I created Phosis Skincare. The exceptionally clean, 2-step routine is designed specifically for delicate skin navigating hormonal changes, seasonal shifts, and the realities of modern life.

Simple. Effective. Made for skin like yours.

[Discover your winter skin essentials →]

Have you noticed any of these habits affecting your winter skin? I’d love to hear about it in the comments.

Cheers to looking and feeling your best,

Susan

A lot of you know I’ve been in the health and wellness industry for over 25 years, and have extensively studied hormonal changes and skin health. I’ve seen the trends come and go, but what remains baffling to me is the amount of confusing surrounding skincare terms. When your hormones are causing internal chaos shifting, understanding these terms can make the difference between skin that radiates health and skin that descends into unpredictability.

Here’s what I do know: loosely defined skincare terms lead to irritation, sensitivity, and unnecessary skin stress.

Marketing hype only adds to the confusion, and it’s no wonder why women everywhere are perplexed about how to support and nurture their skin in peri/menopause. There are seemingly endless products to choose from, and many products boast mythical ingredients that will miraculously transform your skin. What’s a girl to do to?

Let’s dive in; here are 5 common misconceptions about skin health:

1. Fragrance-Free vs Unscented

Fragrance-free means no scent ingredients were added. Unscented products can still contain masking fragrances, which are a common, but hidden, source of irritation for sensitive skin. Opt for fragrance-free products that limit potential reactions for sensitive and vulnerable skin.

2. Natural vs Safe

Natural ingredients are not inherently safer.

Many can irritate, sensitize, or trigger allergic responses. Safety depends on formulation, concentration, and delivery, not origin.

Poison ivy is a perfect example. Although it’s “natural”, it can easily trigger an uncomfortable skin reaction.

Essential oils are also another example. Without knowing when the essential oil was extracted from the plant, it’s impossible to know if it’s gone rancid. Rancid oils are more likely to cause a reaction. And many people are unaware of the dermal limits of essential oils; few of them can safely be use directly on the skin.

3. Exfoliation vs Skin Renewal

Exfoliation removes surface cells. Skin renewal is a biological process. Over-exfoliation does not accelerate skin renewal, it often compromises the skin barrier, slowing repair instead.

It’s also worth noting that exfoliants with jagged edges, such as crushed walnut shells, can do further damage to sensitive skin by creating micro-tears that contribute to slower healing, especially when scrubbed vigorously into the skin. Need more information on how to safely exfoliate? You can read it about it here.

4. Glow vs Inflammation

An immediate glow is not always a sign of healthy skin.

Redness, warmth, and shine can indicate inflammation or barrier disruption, not improved skin function or health. Radiant skin has a gentle and even luminosity to it, while inflamed skin can look reddish, splotchy, and have small bumps.

5. Sensitive Skin vs Damaged Skin

Sensitive skin is often treated as a skin type. In reality, it’s frequently a damaged barrier state, especially during hormonal shifts. The good news is that sensitive skin can often be repaired with the right approach. Barrier supporting ingredients strengthen skin and add resilience, which in turn limits skin reactions and unexpected flare-ups. Stronger skin is healthier skin.

Confusion → Clarity

Be curious about what your skin is telling you. Is it chronically dry, patchy and red, bumpy or just plain blah? Take these clues and use them to find skincare that supports your skin instead of works against it.

Not sure where to start? A barrier repairing formula will help reduce sensitivities and reduce reactivity in vulnerable, hormonal skin. Also look for emollients that offer added protection to fragile skin.

Navigating sensitive skin doesn’t have to be a mystery. By choosing the right products, you can safely repair and restore your skin.

For women in midlife, one hormone in particular plays a starring role: estrogen. As estrogen levels begin to decline during perimenopause and continue through menopause, the skin undergoes numerous changes. Understanding why these changes happen is the first step towards revitalizing hormonally affected skin.

This is not about “anti-aging.” It’s about skin biology.

Why Estrogen Matters to Skin Health

Estrogen is a regulatory hormone with direct receptors throughout the body, including the skin. These receptors are found in keratinocytes (skin barrier cells), fibroblasts (collagen and elastin-producing cells), sebaceous glands and blood vessels.

As estrogen levels decline, your skin doesn’t just look differently, it behaves differently.

Estrogen Decline and Collagen Loss

Collagen is the primary structural protein in the skin, responsible for firmness, strength, and resilience. Research shows that women can lose up to 30% of skin collagen within the first five years after menopause, with continued gradual decline thereafter. These changing estrogen levels translate to reduced collagen production and accelerated signs of aging. The result? Thinning skin, loss of firmness and elasticity, and fine lines become more pronounced. It’s important to note that these changes are not damage to the skin, rather they are a biological shift.

Lipid Production and Barrier Integrity

One of estrogen’s lesser-known roles is its influence on lipid (oil) production in the skin.

Healthy skin relies on a well-structured lipid matrix: primarily ceramides, cholesterol, and fatty acids to maintain its moisture barrier. As estrogen declines, sebum production decreases, lipid synthesis slows, and barrier repair becomes less efficient.

These changes lead to increased dryness, heightened sensitivity, trans-epidermal water loss (TEWL), and skin that can feel tight, reactive or chronically dehydrated.

Loss of Firmness and Elasticity

Estrogen also supports elastin, the protein that allows skin to stretch and rebound. This protein is responsible in part for skin firmness. However, declining estrogen levels can fragment elastin fibers which leads to a weakened structural support. With less structure, skin recovers more slowly after movement or expression, theory increasing the likelihood of fine lines. This loss of elasticity contributes to the sensation that skin feels “looser” or less resilient, even when well hydrated.

Increased Inflammation and Slower Repair

Did you know estrogen has anti-inflammatory properties and supports wound healing? As estrogen levels decline, skin may experience an increase in baseline inflammation, slower cellular turnover, and reduced antioxidant defense. Skin may heal more slowly, flush or react more easily, or become intolerant to products it once well tolerated.

The skin’s threshold changes, and skincare must change with it.

What This Means for Skincare in Perimenopause and Menopause

Hormonal skin changes are not just superficial, they are also systemic. They require barrier first formulations for sensitive and vulnerable skin, lipid-replenishing ingredients, support for collagen and repair pathways, and low-irritation, evidence-based actives.

Aggressive exfoliation, harsh actives, and trend-driven products often backfire during this life stage. Midlife skin doesn’t need more stimulation; it needs support and targeted products created specifically for this time in life.

Bottom Line

Skin biology doesn’t respond to hype, fear, or false promises.

If your skin has changed and nothing seems to work the way it used to, it’s not your fault. It’s physiology. And it deserves care grounded in science to support hormonal transitions with clarity, integrity, and respect for how skin actually works.

Have questions about your skincare routine?

I’d love to help; drop them in the comments below.

One could argue that creating a skincare company without a background in formulation, product development, packaging, marketing or advertising has been a bit of an uphill climb. What I didn’t anticipate when I started this venture, was how the constellation of ongoing perimenopausal symptoms would challenge just about every part of my life. Poor sleep? Check. Lack of energy? Check. Brain fog? Check. I had no idea perimenopause would take me on such a long, challenging ride that would impede my ability to get through some days. But I needed a change, so I dove headfirst into the unknown. It’s been hard, it’s been scary, and it’s been exhilarating too. More importantly, I’ve grown by leaps and bounds by not staying in my comfort zone, and I hope to inspire other women to realize that it’s never too late to reinvent your life if it’s not the one you want.

And now for a few completely useless facts that not even my closest friends might know:

1. I have an MFA in metalsmithing and jewelry design. What does that actually mean? I can make you a sterling silver teapot out of a flat sheet of metal. Or cast a silver ring for you.

2. Skincare befuddled me for most of my life. I didn’t have my first facial until my mid-forties.

3. In my 20s, I became certified as a professional diamond grader and worked in the jewelry industry for a few years. Pro tip: the most important “C” is cut, not carat.

4. I enjoy knotting pearls in my spare time.

5. I was the captain of my high school ski team and competed at the state level.

6. I’ve been practicing yoga since 1998; it’s been a mainstay of my movement practice which has kept me grounded and sane.

7. Earlier this year I was diagnosed with microscopic colitis. I had no idea that an autoimmune disease could cause such havoc. Anyone need a collection of gluten free, dairy free recipes? I’m working on those in my spare time.

8. Rescuing animals is my secret passion; currently I have two adorable bunnies that desperately needed a good home and chiweenie whose I adore to no end.

9. On the weekends, I can be found out in the wilderness on my gravel bike attempting to climb impossibly steep terrain and subsequently fly down bumpy roads while avoiding the “baby-heads” and “death cookies.”

   

10. Stargazing is a childhood passion that I never outgrew.

11. I read every book I could find when I was pregnant and took several classes, and yet, I still felt wholly unprepared for the birth of my first child. I refused to go into this second major hormonal shift of perimenopause with my eyes wide shut and became a menopause coach instead.

12. I’m terrible at knitting.

13. I toast and grind my own spices and make my own spice blends. Aloo gobi anyone?

14. With no background in swimming, bike riding or running, I jumped into the sport of triathlon and qualified for Nationals my first season. And somehow I did not come in last.

15. Cooking and baking is my love language for my family.

16. My years of teaching therapeutic yoga and Pilates has proven two things: strength and mobility are necessary to aging well.

17. Checking on my backyard hive of bees is a form of meditation.

18. Lake Michigan is my happy place.

19. I love to buy shoes; I hate to wear them.

20. I’ve lived in the same bungalow style house house built in 1938 for 24 years, and I still love it every much as when I bought it.

21. I can repair my own sprinkler system, and my collection of tools intimidates most men.

22. When I started a company based on the word “metamorphosis,” I had no idea how much my own life would be transformed. And it’s still happening.

23. I lived on a boat in the summer time as a tween and teenager (when I wasn’t attending Camp Al-Gon-Quain).

24. I spent a summer in Florence, Italy during graduate school. Yes, it was magical.

25. I may or may not have attended a NKOTB concert.

26. My favorite movie of all time is Life is Beautiful.

27. The junk food I can’t live without: Trader Joe’s Rolled Corn Chili Lime Chips.

28. I refuse to eat cereal with milk. Soggy mess in a bowl? No thank you.

29. Flowers bring me eternal joy. Especially these dahlias.

What about you? Are you pondering a pivot in your life? I’d love to hear what’s next for you!

Cheers to looking and feeling your best!

Susan Campbell

Founder, Phosis

Power Pair Duo Launch Price: $168 (limited time only).

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Phosis is made entirely in the USA, which is no easy feat for a small business owner in our world today. That means the formulas and the boxes are all made stateside. It was essential to me, though, to be able to personally guarantee the quality and effectiveness of the products. Women in peri/menopause deserve it.

I hope to be back to posting regularly on Substack at some point in the near future, but until then, please enjoy this re-post with some fun behind-the-scenes of our very first product run at our lab in the Midwest.

Cheers to looking and feeling your best,
Susan

Susan Campbell
Founder & CEO, Phosis

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How an Indie Beauty Brand Gets Made

Last week, I walked into a lab in the Midwest and saw something that nearly brought me to tears: My products being poured into jars and tucked into their final packaging. Years of dreaming and studying, countless hours of formulation, and a vision of helping women navigate perimenopause is finally becoming real.

Shop Skincare

I remember interviewing over 20 different labs to start, but most offered ready-made formulas, many of them copy-paste jobs from other brands. I held out and finally found the perfect match at an innovative lab in Minnesota that prioritizes hiring female cosmetic chemists who understand caring for skin at its different stages.

The first part of my day was surreal. I toured the enormous space, seeing all the raw ingredients, bottles, and lids waiting to be assembled. I stood beside a giant, boiling cauldron as the first stage of our face cream heated to the perfect temperature. This is where science and beauty meet. And yes, seeing it made me tear up.

By mid-morning, we were filling the face oil. Each bottle was carefully labeled and batch-coded, then boxed. In the meantime, the cream was still in progress, undergoing multiple quality checks to ensure it was just right. By nightfall, I watched the cream being dispensed into jars.

It was a moment of pure, unfiltered joy — and honestly, a little disbelief. After years of facing obstacles, delays, and learning curves, here it was: the product I dreamed of, ready for you.

As I look back on this experience, it’s a reminder that it’s never too late to pursue something you’re passionate about. In my 40s, skincare was still a mystery to me. When my skin began changing during perimenopause, I couldn’t find products that truly addressed the needs of women like us. So, I followed my curiosity, got certified in cosmetic skincare formulation, and created the products I knew we all needed.

If there’s anything I’ve learned, it’s this: Follow what excites you. It doesn’t matter if you’re starting from scratch; you never know where that spark of curiosity will lead, and sometimes, it leads you to something incredible. So here I am, hairnet on, flats instead of stilettos, walking the floor of a lab I never imagined I'd be in. I can’t wait to share what’s coming next, and if you’re so inclined, you can now officially experience the products yourself.

Phosis is launching at a time when there’s more innovation, awareness, research, funding, and education about peri/menopause than ever before, and we’re proud to be part of the movement.

For all of my new subscribers and followers out there, hello! I’ve gotten a couple of requests for curly hair content this summer, so here is a re-post that contains my general tips and very favorite products. Curly girls, please share your own in the comments!

My curly hair has a life of its own. Some days, I have cascading, softly defined spirals straight out of a Renaissance painting. Other days, I walk outside and, poof, suddenly my hair is a halo of fuzz. And then there are times when my curls lose their bounce and flatten into limp waves. How can one head of hair experience so many looks? It’s a question I’ve pondered over the years. With time, I’ve come to understand that it’s part of the magic and mystery of curls, and I’m happy to share that I have learned to not only embrace my hair but also love my natural texture. 

I didn’t always feel this level of hair harmony. In fact, I fought with my curls until my mid-30s. Despite herculean efforts to tame them, they always looked disheveled by the end of the day. I feared frizz, so I often hid my curls in a top knot or a long braid to avoid feeling self-conscious. Turns out, building curl confidence is a learning curve. Through trial and error, I’ve discovered what makes my curls look their best, and now wear my hair down with confidence.

Curls Just Wanna Have Fun

Curls can look, feel, and behave entirely differently from one day to the next, depending on the season, local climate, and weather. Why is textured hair so unpredictable? The S-shape of a curly strand naturally lifts the hair’s outer cuticle, leaving this protective layer slightly raised (unlike straight hair, which has a fairly flat and smooth outer layer). This structural difference makes curls naturally drier and more vulnerable to outside elements and water loss. Curls are also very responsive to products and tools, which is a blessing and a curse. Nourished curls will thrive, but if you strip away moisture or style too aggressively, they quickly become damaged and prone to breakage. 

Hair Changes in Perimenopause

If you think curly hair care sounds complicated, try adding shifting hormones to the mix. Perhaps you’ve experienced more dryness, brittleness, thinning, or hair loss? I know I have. Research suggests that estrogen influences your hair follicle, and menopause impacts everything from hair growth and texture to the skin underneath it. Your scalp, which produces less oil, may also become more dry and sensitive. 

I’ve recently been trying to adjust my own routine to compensate for changes to my hair over the past year. I used to have a huge mane of curls that I once took for granted. As my hair has become noticeably thinner and drier, I added B vitamins to my supplements as well as zinc (in addition to the magnesium I was already taking) to encourage growth. Stress is known to contribute to hair loss, so I’m also prioritizing time for rest and relaxation. Additionally, I give my curls extra TLC with the right products and curly-approved hair habits.

Tips for Happy, Healthy Curls 

Get a Haircut. A professional stylist is a great resource to help you adjust to big transitions impacting the health and quality of your hair. Perimenopause and menopause can bring changes to your tresses. If your current hair length or style no longer suits you, a fresh haircut and styling tutorial can make a big difference. I love long hair, but mine had become fine and stringy at the ends, and overall wasn’t looking fantastic. By removing several inches and adding long layers, my curls look and feel fuller. 

Shampoo Sparingly. You may not feel clean unless you shower every day, but know that curls don’t benefit from daily cleansing or traditional shampoos, even sulfate-free shampoo. Naturally dry hair textures need to hang onto their protective oils, so it’s best not to wash too frequently. While I get my hair wet every day in the shower, I only lather my curls once a week or so. Right now, my favorite shampoo is this one; I have found that it’s excellent at cleansing without stripping my hair. In between washings, I use an apple cider vinegar rinse to maintain a healthy scalp and add softness.  

Hydrate, Hydrate, Hydrate. Curls are thirsty and need ample moisture to retain definition and avoid frizz, but not all conditioners are universal. Curls, coils, and waves require different levels of hydration, so choose one that suits your specific curl type and texture. Because my curls tend to be on the dry side, I regularly apply this plant oil-rich mask from Earth Science Hair.  

Prevent Frizz. In addition to daily conditioning, curls benefit from styling products that provide a barrier to the elements. Creams, oils, and serums can lock moisture inside the strand and prevent humidity from penetrating the cuticl,e which can lead to frizz. Many curlies need a combination of products, such as a curl cream and silicone serum or oil, to get lasting frizz protection. Another simple way to minimize frizz is to avoid touching your hair once it dries. And please, under no circumstances should you brush dry curls—unless you are going to an 80s-themed party and big, frizzy hair is your desired look.

Despite your best efforts, you may find that midday frizz still happens, especially in humid climates. If you’re on the go, it’s wise to pack a travel-friendly curl cream or oil to smooth down unexpected flyaways if you’re worried about your curls getting a little too wild during the day. Worst case scenario? Keep a hair pin or elastic band in your purse for a quick and easy updo (or ponytail) that can tame the wild frizz without sacrificing self-confidence.

Style Wet Hair. Be sure to add your styling products while your hair is damp. You may need to experiment with the order of how you layer products to give your curls maximum hydration and encourage curl formation. After showering, I use Lush’s Curl Power to damp hair for detangling and maintaining moisture.  And if it’s going to be a really humid day, I may also add Olaplex No. 9 or Eleven Smooth & Shine Anti-Frizz Serum. One of my favorite products right now is Eleven I Want Body Texture Spray, a lifesaver for adding texture and lift to my crown of my hair while creating the impression of fullness. Eleven Make Me Shine Spray Gloss is a great hairspray to use when I need to ensure my curls keep their shape all day long.  

Also, never towel-dry your curls; I like to dry my tresses by wrapping them up with an old cotton t-shirt. Curly hair tangles easily, so I take time to detangle with my fingers after applying styling products. Most importantly: resist the urge to touch your curls as they dry.   

Lower (or Skip) Heat. Blow-drying is damaging for every hair type, but it’s extra-hard on curls. Remember how curly strands have a naturally lifted cuticle? Heat further damages this protective layer, not to mention creates unwanted frizz. Most of the time, I air-dry my curls. When I’m at the salon, my stylist recommends using a hood dryer because the low, evenly dispersed heat gently dries hair without disrupting my curl pattern. On the rare occasion that I need to use a hair dryer at home, I always use a diffuser attachment. Has anyone tried a Dyson Air Wrap on their curls? I was completely surprised on how well it work on my hair (see Renaissance painting hair day photo above)!

Embracing your curls is about letting go of the expectation of perfection and accepting the imperfection. (Probably a good life lesson in general.) And some days, no matter how much I condition my hair, it can still get frizzy. And as I age, I know my hair is not going to be as thick as it was 10 years ago. And that’s ok. More importantly, I’ve come to the place where I’m grateful that my hair days are no longer “good” or “bad”, but just a new day, and a new curl adventure.

Are you a member of the curly hair club, too? I’d love to hear about the routine that works best for you. What about length? Are you loving longer hair these days or do you prefer a shorter style? I want to know! 

Enjoying this newsletter? Join us on IG for more tips, information, and inspiration.  

Movement Snack: Using my hair texture as an inspiration, this week’s movement snack is all about spirals. Enjoy! 

Cheers to looking and feeling your best,

Susan

Susan Campbell

Founder & CEO, Phosis

🦋 This Week’s Substack

• Thank you to Ann Marie McQueen of Hotflash inc for the kind words about Phosis in last week’s newsletter—your support means the world. Ann Marie is a fierce advocate for women’s health in midlife and menopause, and her Substack and podcast are essential listening. She recently interviewed Phosis advisory board member, pelvic floor physical therapist, and author Dr. Sara Reardon, and is currently working on a powerful series exploring the midlife experience beyond North America. Hotflash inc is one of my weekly must-reads—and I highly recommend subscribing if you haven’t already.

• 7 Signs Your Skin Might Be in Perimenopause. Have one of these symptoms? Whether it’s whispering or shouting, your skin is trying to tell you something.

• News from the Peri/menosophere. TLDR: Keep sipping that morning cup of coffee.

• Have you ever tried Twisted Flamingo? This week’s movement snack has a sense of humor.

  Thanks for reading Phosis! My newsletter is free, so sign up to get beauty tips, interviews, news, and more delivered to your inbox.

🦋 7 Signs Your Skin Might be in Perimenopause

It started with a blush I couldn’t explain. Not a romantic flush or a reaction to skincare—just a sudden, unpredictable rashy warmth across my cheeks and around my mouth that left me slightly blotchy and very bewildered. It would come and go, sometimes with small, raised bumps that looked like pimples, but were not.

Then came the dryness. Not just a bit of tightness after cleansing, but a deep, persistent dehydration that no amount of my usual moisturizers seemed to soothe.

And then the dullness. My skin looked tired, fatigued, and lackluster. It was hard for me to pinpoint exactly what was wrong, but it just didn’t look radiant. And forget about “glowy” — there was no glowing in sight.

I hadn’t changed my products. I wasn’t under unusual stress. But my skin was clearly changing—and not for the better.

It wasn’t until I finally connected the dots between my increasingly erratic periods, joint pain, insomnia, night sweats, and this new, unfamiliar skin that I realized: this is perimenopause.

So today, I want to walk you through some of the signs. Because when we understand what’s happening, we can care for ourselves with greater intention, compassion, and yes, nourishing skincare.

1. Sudden Dryness or Dehydration

Estrogen helps your skin retain moisture and maintain a healthy lipid barrier. As estrogen begins its uneven descent in perimenopause, that barrier becomes compromised, leading to a loss of hydration, a duller complexion, and that tight, thirsty feeling no matter how much water you drink.

When choosing a moisturizer, it’s critical to read the ingredients list. You want something thick, but not greasy, that contains barrier-strengthening ingredients like ceramides, along with calming botanical extracts to bring lasting relief.

2. Increased Sensitivity

Products you’ve used for years may start to sting or induce rashes. Your skin anywhere on your body might flush more easily, or react to changes in temperature, fabric, or stress. This heightened sensitivity is common in perimenopause as your skin becomes thinner and more vulnerable to inflammation.

What’s important here is what DOES NOT appear among the ingredients in your skincare. Be sure to avoid added fragrance, essential oils, aggressive acids or scrubs — especially when skin is angry or flaring from a reaction. Less is more if your skin becomes sensitive.

3. Acne or Breakouts (Again? Really?)

Yes, breakouts can return—even if you left them behind in your teens. With estrogen declining and testosterone relatively unopposed, some women experience a resurgence of hormonal acne, particularly along the jawline and chin. Do not be tempted to pick at these (or any) skin blemishes; it can only lead to scarring. See a professional if breakouts continue.

4. Loss of Firmness and Elasticity

Collagen production begins to drop in your 30s, but the decline accelerates during perimenopause. Less estrogen means less collagen, and that shows up as sagging, more pronounced fine lines, and a general loss of plumpness as the structural integrity of your skin changes. You may notice nasal labial folds — the lines extending from the sides of your nose to the corners of your mouth.

5. Uneven Tone and Hyperpigmentation

Those fluctuating hormones can trigger melanin overproduction just like it does during pregnancy, leading to dark spots, blotchiness, and uneven tone. Add excessive sun exposure to the mix, and it can become a recipe for hyperpigmentation.

Start by protecting skin with an SPF – anything mineral-based sunscreen you like enough to use regularly is perfect. I recently took Zealios Sport Performance Mineral SPF 30 Sunscreen on a biking trip in Spain since it doesn’t run into my eyes when I sweat.

6. Slower Healing and More Irritation

That scratch that lingers, the breakout that leaves a mark for weeks, the random rash that overstays its welcome—your skin’s recovery rate naturally slows in perimenopause.

What once resolved in days might now take weeks. And again, it’s all connected to declining hormones, impaired barrier function, and a more reactive immune response.

This is when simplicity matters most. This is the time to pare back your routine to simple, clean products that won’t irritate.

7. Changes in Skin Texture

You may notice your skin feels less smooth overall, almost like it’s lost some of its refinement. Pores might appear larger. Skin might feel rougher to the touch.

This is often due to a combination of dryness, reduced cell turnover, and the cumulative effects of hormonal change. Consistent use of barrier-repairing products helps improve texture and restore your skin’s natural softness.

What To Do About It

The most powerful thing you can do is listen to your skin, your body, and your intuition. This is not a time for aggressive exfoliation (for me, gentle dry brushing a few times a week in the evening works best) or 10-step routines with countless products. It’s a time for nourishment. For simplicity. For ritual.

I intentionally started my line with just two products. I believe your skin doesn’t necessarily need more—it needs better products with better ingredients.

On days my skin is looking red and blotchy, I pare back my routine to just water and moisturizer in the morning, followed by a face oil. While it may be tempting to cover the unevenness with makeup, try to skip it as makeup ingredients can also be irritating. If I’m in front of a camera that day, I’ll wear mascara and a tinted lip balm, but leave the rest behind until my skin calms down.

In the evening, I'll use a gentle oil cleanser followed by a moisturizer and a face oil to seal in hydration. (And it might be worth mentioning that even if I’m not using a lot of products, that doesn’t mean I rush through my routine. I still take time to slowly massage in my products and intentionally slow my breath to calm my nervous system.)

One last thought: There is emerging research on the gut-skin connection. So if your skin is suffering, it may be time to examine your diet.

🦋 Perimenopause / Menopause News

• Phosis Advisory Board Member Dr. Sara Reardon launched her first book this week: Floored: A Women’s Guide to Pelvic Floor Health at Every Age and Stage. If you’ve ever been curious about how different life stages (hello, perimenopause) affect your pelvic floor, this is a must-read. Inside you’ll find:

  • A guide to the pelvic floor's anatomy and its critical role in your overall health.

  • Practical advice to help you assess the current state of your pelvic floor and recognize the signs of potential issues.

  • Exercises and routines designed to strengthen, rehabilitate, and maintain pelvic floor health across different life stages.

  • Tips and secrets for treating a variety of symptoms caused by pelvic floor dysfunction, such as involuntary urine leakage and pain during sex. Click on the link above to learn more and order!

• New research offers hopeful news: becoming more physically active in midlife may help protect the brain from Alzheimer’s. A four-year study found that adults who increased their activity levels had less beta-amyloid buildup and healthier brain structure.

• Findings from a new study of almost 50,000 women followed for 30 years suggest that a morning cup of coffee might do more than boost energy; it could also help women stay sharp, strong, and mentally well as they age. The study was recently presented at the American Society for Nutrition’s annual meeting.

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🦋 This Week’s Movement Snack

Inspired by the new research underscoring the benefits of regular movement on brain health, I’m sharing a short movement snack to inspire you to move your body today. Below you’ll find a quick and fun session featuring a variation on Twisted Flamingo. Be sure to keep a block handy and a sense of humor; I lost my balance repeatedly when I first learned this pose.

Cheers to looking and feeling your best,

Susan

Susan Campbell
Founder and CEO, Phosis

It started with a restless night—one of many, thanks to perimenopause insomnia. I reached for my phone in search of a distraction and found it: a Substack mentioning Feisty Menopause , a trip just for menopausal women to cycle through golden fields, around ancient towns, and up winding roads with the Pyrenees rising in the background.

I was about to turn 50 and craving something radical to mark the moment—something far from the routines of my everyday. The itinerary promised a “gravel bike adventure for non-pros,” in Girona, Spain, and I thought: Yes. This is it. Movement, solitude, maybe some new friends. I cycle for fun. I’ve done 1/2 ironman triathlons. I figured I’d be in good company.

In a moment of uncharacteristic spontaneity, I booked it.

Girona called to me not just for its postcard charm—cobblestone streets, Romanesque churches, the River Onyar glinting under wide stone bridges—but for its cycling culture, which became well-known once Lance Armstrong started using it as his hub to train for the Tour de France. (In hindsight, this should have been my first clue that this wasn’t going to be the dreamy Euro escape I imagined.)

A few weeks later, I arrived excited, but jet lagged and depleted mentally and physically from a few weeks of unexpected travel for work. Our hosts treated us to a three-hour lunch while we waited for our rooms to be ready, and then set a time for us to meet back in the lobby for our very first ride.

Our hotel sat atop a picturesque hill, and as I watched the women in the group clip into their pedals, careen down the road, and navigate pin-tight turns with ease, reality set in: These women weren’t occasional cyclists, they were serious — Lycra-clad, precision-pedaling, gravel-goddess-level serious.

And it wasn’t just their skill level that surprised me—it was my body’s response as I ticked off the days and logged more challenging rides.

I had arrived already drained (a bummer — this was definitely not my plan), and mid-trip, my period started unexpectedly (thank you perimenopause). On top of that, my digestion went haywire from the sheer physical exertion of daily five to seven-hour rides, most of them miles and miles uphill. Let’s just say I became intimately acquainted with every restroom in Catalonia.

And yet.

Even through the slow climbs, the gut discomfort, and the persistent feeling of being the last one to the top (because I was), I didn’t give up. Not once.

That’s not to say I pushed through every mile. Some days I chose the shorter route, or bowed out early to wander Girona or the medieval town of Besalú with a few equally spent companions. But I kept showing up. I finished every ride at my own pace, in my own way.

I learned a lot about cycling on that trip, but the takeaway I treasure most had nothing to do with gears or cadence.

I learned how to get curious when things go sideways.

There were moments when I could’ve easily slipped into frustration. My body wasn’t cooperating. The terrain was tougher than I expected. And frankly, I was often alone in the back.

But instead of spiraling, I kept asking myself:
What can I learn from this?
Or better yet:
What is there to love about this moment, even if it’s not the one I planned?

Because there was so much to love.

The women I met were vibrant, strong, and full of grit. Many were deep into menopause or beyond, riding harder and faster than I ever have. They weren’t just kind—they were inspiring. We swapped tips and snacks, and war stories. We cheered each other on. They reminded me that vitality doesn’t vanish with age—it can expand if you let it.

And the landscape? Unreal. We pedaled past fields of poppies and grazing sheep, through ancient villages with Romanesque churches, and along winding roads with the snow-capped Pyrenees in the distance. It felt like riding through a dream, albeit more slowly than I’d planned.

We stayed in two exquisite hotels: one tucked among golden fields, the other perched in a hilltop village. My favorite was the Font Vella Hotel Balnean in Sant Hilari with its thermal spa circuit. After our longest ride (47 miles, most of them uphill), I floated in a warm saltwater pool, then moved between a sauna, cold plunge, and steam room until I felt reborn.

Yes—I even dunked my whole body, head and all, into the freezing plunge pool. I normally avoid cold like the plague, but something in me needed that reset. Brisk doesn’t begin to cover it. Invigorating is better.

And the food. Most meals were at our hotels, lovingly prepared and locally sourced. The fish courses were delicate, surprising, and sublime. But the showstopper? A goat cheese ice cream floating in a berry sauce that nearly made me cry. (Yes, I was probably just tired, but still.)

We stole a few hours for sightseeing—just enough to fall in love. I found some chocolate in Girona so rich and velvety, I still regret not buying ten bars. I think it was from Casa Cacao, a bean-to-bar workshop by the Roca brothers of El Celler de Can Roca—rated among the best restaurants in the world. The kind of chocolate that makes you stop mid-bite and just ... stare at the wrapper.

But mostly, we rode.
And I recovered.
And I thought.

This trip wasn’t the easy escape I had envisioned. But in many ways, it was better.

It reminded me that even when expectations crumble—and your stomach decides not to cooperate—there is beauty in showing up anyway, adjusting your pace, and staying curious.

It reminded me of the journey to build my Phosis, my skincare line for women in perimenopause and menopause.

Much like this trip, the road to bringing our formulas to life has been filled with unexpected moments: Labs telling me my dream products were impossible. Vendors printing the packaging wrong, twice. Trying to dial in the perfect color of our glass bottles (which took years). Negotiating IP. Manufacturing delays — and on and on. So many moments that could have been the final straw.

But I don’t carry a “give up” gear. I just don’t. Not in cycling. Not in business. Not in life.

Instead, I stay curious.
I ask: What is this moment here to teach me?
And I keep going.

To those of you in the thick of your own unexpected climb—whether it’s a midlife transition, a physical challenge, or something quieter and less visible—I see you. I’m with you. And I hope this reminds you that progress isn’t always fast. It isn’t always graceful.

But it’s always worth it.

Even in the slowest lane.
Even at the back of the pack.
Even when your gut says “stop,” but your heart says: keep pedaling.

Cheers to looking and feeling your best,

Susan

Susan Campbell
Founder & CEO, Phosis

Anyone who knows me will tell you I’m profoundly uncomfortable being self-promotional. However, if you’ll indulge me for a brief moment, Phosis has a milestone to celebrate. Calm, the product Oprah Daily called “Best Night Cream” and Luminous, our featherweight botanical oil, are now available and back in stock. Both are formulated specifically for women in peri/menopause and designed to strengthen your skin’s barrier for maximum moisture and glow. I deeply value my relationships here on Substack, so if you’re curious, I’m offering readers a discount code to try the products. Enter code Substack15 at checkout and get 15% off your total purchase. As always, I’d love to know what you think. Now, on to the main event, an interview with one of my very favorites here on Subtack. Enjoy!

Try Phosis Skincare

The Phosis Interview: Jess Mujica, author of Go with the Flow: Women’s Cycle Awareness

I’ve always believed that some friendships are written in the stars. Jess Mujica, the radiant force behind Go with the Flow: Women's Cycle Awareness on Substack, is one of those people for me. Jess is a menstrual cycle advocate, mentor, and writer who has transformed the way I—and countless others—view the natural rhythms of our bodies.

I’ve been an avid reader of Jess’s work since the moment she launched her Substack, and I was deeply honored to be featured recently on her podcast.

Go With The Flow: Women's Cycle Awareness

Skin in the game: I interview Susan Campbell on building an award winning business... and of course, cycle awareness

In today’s episode, I am interviewing Susan Campbell founder and CEO of Phosis, the high quality skincare line. She is also the author of Phosis on Substack…

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a year ago · 4 likes · 1 comment · Jess Mujica and Susan Campbell

Today, I’m thrilled to turn the tables and share this conversation with Jess. For the uninitiated, we talk about how tracking and understanding your cycles and seasons can be a powerful act of self-love and personal strategy. Even in perimenopause, when cycles become predictably unpredictable, cycle awareness can help you understand when your next period might arrive.

Q: For those that don’t know, can you explain the basics of cycle awareness and why it’s so critical for women?

Thank you for inviting me to do this. I think it is so important for women to understand on a deeper level — beyond menstruation and ovulation — the phases of the menstrual cycle. The menstrual cycle shifts all of our energy levels from physical, emotional, sexual, mental, and spiritual.

• Week 1: Inner Winter — Menstruation

• Week 2: Inner Spring — Follicular

• Week 3: Inner Summer — Ovulation

• Week 4- Inner Fall — Luteal

When we tune into these shifting energies, we can plan to go with our cycles instead of against them. My hope is that by understanding these phases, women can anticipate each phase and plan for it.

Q: Can you tell us a little about your background and what first piqued your curiosity about cycle awareness?

I suffered from endometriosis for decades. Getting on the birth control pill eased some symptoms, but did not erase them. I was on the pill for about 7 years. After my child was born (3 years after coming off the pill- no one tells you how common this is), I was back to experiencing terrible pain every month.

In 2019, I was introduced to cycle awareness, and from that point, I began tracking, journaling, and learning more about myself than I ever knew.

I have a knack for research, and when I have a curiosity, I go all in.

I began teaching cycle awareness in 2020. I really enjoy sharing my research and personal experience on my Substack, Go With The Flow: Women's Cycle Awareness. It was my grandmother's words before she passed away that helped me to launch my writing. She said about my writing and educating women, "Just keep going." So in part, I do this for my grandmother, who wished she knew this when she was young.

Q: For people who have never tracked their cycles before (or perhaps since they were trying to get pregnant) let’s go back to basics. How do you do it?

I use a basic period tracking app like Flo, which helps me know what day I am on and, after a cycle or two starts to predict cycles months away, which is great for planning. If you don't know what day you are on, you can wait until you are on Day 1 of the bleed and start from there.

It can be as simple as marking symptoms and noting energy levels. I find that simply marking down a 1-5 of my energy level helps me track on days I don’t have a lot of time to write. Example: 5/16/2025
Day 19- Inner Fall- Physical- 5, Mental- 4, Social- 4, Emotional- 4, Sexual- 4... and so on. I jotted a few notes about my day and a list of gratitude.

Q: What are some things you should do or avoid in each phase of your cycle?

Winter / Menstruation week: All hormone levels are at their lowest and begin to rise.

Do: Find ways to rest, renew, restore, reflect, and honor your boundaries.

Avoid: Anything that depletes the energy levels further (like over-committing) as our hormones are at their lowest.

If we are unable to accommodate and honor this resting period, then we need to be prepared to give ourselves grace in the following weeks, as these may not be as vibrant as we are hoping.

Spring / Follicular week: The hormones rise, giving us energy we didn't have the week before.

Do it all: Let the lists fly, plan the month ahead, get back out and see people, exercise, host, travel, start a solo project, or learn something new.

Avoid: Sitting for long periods of time, waiting in line, sharing hopes and dreams with anyone and everyone. Our new goals are like seedlings and can easily be squashed.

Summer / Ovulation week: Our hormones are at a peak, and we get in the groove.

Do: Get out and be social, express yourself, collaborate, give, network, do household chores, and make time for your family.

Avoid: Forgetting to nurture yourself. Avoid overcommitting in the next two weeks. Sometimes we are riding high in the summer phase, and we forget that the next two weeks are going to require slowing down.

FYI: For some women on or around the ovulation window (24 hours), there can be an increase in some ovulatory symptoms, like mid-cycle migraines or tension headaches, fatigue, and mild cramping.

Fall / Luteal week: Some hormones are up and some are down. Progesterone rises, and estrogen returns, but at a much lower level in this phase.

Do: Get some downtime, shift towards creative outlets, organize small spaces, use mental energy to edit projects, brainstorm, and problem solve.

Avoid: Overcommitments, late nights out, daily strenuous workouts, dehydration, and restricting calorie intake.

Q: What are some creative ways women can use cycle awareness to build community?

This is a great question. I think cycle awareness is not only here for us as individuals, but also supports our community as well. Cycle awareness as a solo practice can feel a bit lonely at times. Having a woman to do this with you is amazing. It's like having a gym or walking buddy. When we start to ask each other, "What day are you on?", we begin to understand how to support each other.

This can mean that when meeting up for a walk. Let’s say I am on Day 2 and you are on Day 7. Knowing that my energy levels are low and your energy levels are high, you support me and slow the pace. But maybe you also are now feeling quite chatty in your follicular phase, I being day 2 am at a great place to listen as my words are slower, and I am feeling grounded. In this way, we can show up for each other. In my podcast, this concept is discussed as we talk about holding space for each other emotionally in our different phases.

Through my work, I really hope to encourage women to support each other through cycle awareness.

Read Jess's Substack Here

Q: Can you share an example when cycle awareness helped you?

Cycle awareness helps me when it comes to planning. Whether it is hosting a party or editing my writing, I can learn to trust my rhythms and plan for them. Using cycle awareness, I can communicate to my family when I need extra help and support.

I think one of the biggest ways cycle awareness has helped me is in establishing healthy boundaries.

Q: How do the different seasons of your cycle show up on your skin?

Skin glows in Spring and Summer with estrogen on the rise. The skin barrier is protected by lipid production. Elastin, hydration, and collagen are peak. In Fall, dullness creeps in as estrogen levels are lower. Winter skin has the lowest levels of hormones and becomes dry, sensitive, and needs hydration and barrier repair.

Q: How can cycle awareness shift in perimenopause when cycles become irregular?

As most of us know, perimenopause is the years leading up to the absence of periods. At 365 days without a period, it is marked menopause, and after is known as post-menopause.

The cycle awareness practice does not change until we are skipping periods, which can be years into perimenopause. And even with a skipped cycle, when your cycle returns, we can see the patterns again and continue tracking and seeing our patterns.

During a skipped cycle, you may notice that everything has a Fall-like feel. And in fact, the whole life phase of perimenopause may have a Fall-like lens. During anovulatory cycles, it is very important to track our energies and practice grace and kindness towards ourselves. The path and GPS that is our cycle get a bit blurred.

Q: Are you comfortable sharing if you’re in perimenopause, and if so, if you’ve experienced any symptoms that have affected your day-to-day? What have you found helpful?

Oh sure. I'm pretty transparent. I started my journey into perimenopause when I hit 40. I was floored to find out that perimenopause could start at 40. I really had no idea.

It absolutely affected my day-to-day! Night sweats, poor sleep, increased endometrial pain, mood swings, anxiety (like really intense anxiety), hot flashes, brain fog, ovulation, and premenstrual headaches, to name a few.

I sought acupuncture to support my phases, yoga for stretching and breathwork, and daily walks to help my mental clarity. To eliminate excess estrogen, I supported my liver. And of course, tracking and cycle awareness practice have helped me know how to use all of these tools.

Using cycle awareness to tend to my cycle, I no longer dread it the way I used to, and this has been life-changing. To find beauty in my period phase is truly amazing. It's redemptive.

Q: What message do you have for women about perimenopause and midlife – you talk about the “wild woman” phase in your substack. Can you expand on that?

The Wild Woman phase is the midlife, perimenopause phase, or the Fall life phase. What we experience in our Fall/Luteal phase in our cycle encapsulates the essence of this entire life phase.

We can explore our Fall/Luteal phase each month, knowing that this is the Wild Woman life phase that we are in. It really is about slowing down, reflecting, cutting away, pruning, creating, finding boundaries, and coming into ourselves in a whole new way. We are no longer in the Summer/Mother/Ovulation phase of life. Once we make that switch internally, we can go with the flow of the Wild Woman.

Q: Lightning round: What are you reading, watching, and listening to right now? What do you recommend to Phosis readers?

Ooh, this is a good one. I started an audiobook called The Women by Kristin Hannah. I loved reading The Nightingale, and I found this book to be equally captivating. That's my fiction escape while I do spring cleaning and yard work.

Some podcasts I'm listening to:

• Hotflash Inc on Substack

• Better! With Dr Stephanie on Spotify

• The Menstruality Podcast on Spotify

...and I'm reading lots of Substack writing:

• The Periprofessional

• The Long Middle

• What To Cook When You Don't Feel Like Cooking

• Flucking Flourishing

• Women's Health 365 Collective

• The Empress

• Middle-Aged Lady Mom (hilarious)

…and of course Phosis!

Thank you for inviting me to tell you and your readers all about cycle awareness. I love what you are doing here for women and look forward to many more discussions!

The best thing about this platform is the connections I’ve made with other women, particularly advocates for women’s health like Jess. What authors would you like to see in future Substacks? Drop a comment below and as always, thank you for your support.

Cheers to looking and feeling your best,

Susan

Susan Campbell
Founder & CEO, Phosis

It often seems that women who wear the most hats or get the most “done” are the ones who get the most kudos—even if they’re stressed out, anxious, unhappy, and sleep-deprived behind the scenes. I’ve been that woman, and it’s miserable. In a world where people get their news in 5-second sound bites, products promise results in just a few minutes, and women seldom take even an hour for themselves, slowing down takes a radical shift in your mindset and a conscious effort to incorporate gentleness into your day or week.

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For me, this is finding time for a hike, meandering the farmer’s market, tasting flavorful food when cooking, reading a book, and most recently, cultivating a slow beauty ritual. 

What is “slow beauty”?

While slow beauty isn’t necessarily new to the beauty world, it’s a new-to-me concept that’s helped me fend off burnout and manage stress. It’s the art of nurturing myself, which I’ve learned—the hard way, unfortunately—can’t wait until tomorrow. 

So what does this look like in practice?  It's cleansing my skin carefully with a soft cloth to dissolve makeup instead of harshly scrubbing to get the task done as soon as possible. It’s letting my serum and moisturizer fully absorb instead of slapping them on in hasty layers. It’s smoothing on a nourishing facial oil, then carefully massaging my face and neck with my trusty gua sha. (Quick caveat: On days I feel sleep-deprived thanks to perimenopause, I give myself permission to cleanse and moisturize only — skincare shouldn’t feel like another burden.)

Tending to my skin as an act of kindness rather than to look younger or better or somehow more acceptable as a woman in midlife has been a hard-won shift. I didn’t grow up feeling beautiful in my skin, and frizzy hair and ongoing shyness didn’t help. Lots of years of reflection (and therapy, and self-help books) later, I love my skin (and my hair)—it’s not flawless, but it’s strong and resilient just like me. 

Strong Skin is Healthy Skin

Most of us understand the importance of strengthening our bodies as we age, and I believe the same to be true for our skin. Strong skin—skin with a strong barrier function—is better at holding onto hydration and repelling environmental stressors. (Your barrier is a watertight seal that protects skin by keeping vital substances like ceramides, cholesterol, and fatty acids in and irritants out.) Repairing barrier function doesn’t happen overnight, but just like finding the right strength training routine for your body, it’s worth taking the time to do.

• Less is more. Slow beauty isn’t watching every TikTok and becoming overwhelmed with how many products are supposedly necessary get glowing skin. Avoid over-stripping or irritating skin with products that contain harsh surfactants (cleansers), exfoliants, fragrances, essential oils, or alcohols. And consider limiting cleanser to evenings only, especially if you’re on the drier side.

• Consider your lifestyle. The most expensive moisturizer on the market can only do so much for your skin if you aren’t sleeping, staying hydrated, or are stressed to the brink of exhaustion. 

• Eat well. A nutrient-dense eating pattern rich in omega-3s, like the Mediterranean Diet, can help make skin strong and supple over time.

• Results take time. There’s a reason clinical trials for skincare products typically last 8-12 weeks—that’s usually how long it takes to see meaningful change in the skin. And, contrary to popular belief,  applying the products with a heavy hand does not make them work faster.  

• Be consistent. Keep in mind that when you constantly switch up your routine to find the perfect serum or moisturizer, you risk disrupting your skin’s barrier function and increasing your chances of a reaction. 

  

Skincare is Self-care

So often, our beauty routines can feel like a chore. When creating products for Phosis, how women feel when they apply their skincare was just as important to me as the formulations. Both Calm, a restorative cream that soothes, hydrates, and strengthens the moisture barrier, and Luminous, an antioxidant-rich, microbiome-boosting facial oil, are designed to be applied while you slow down and extend the length of your exhale, which can help your sympathetic nervous system downshift from fight or flight. 

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Slow beauty isn’t just about the skin on your face. For the body, I love dry brushing before I get into the shower to increase circulation and smooth rough patches. I typically reach for something inexpensive like this one so I don’t feel guilty about replacing it often. Post-shower, I tend to smooth on fractionated coconut oil—it’s lightweight, absorbs quickly, and won’t stain your sheets. (If you’re in perimenopause or menopause, skip anything with fragrances or essential oils as your skin is likely more sensitive.)  

How to Cultivate More Calm

If you’re anything like me, it’s tempting to reach for your phone first thing in the morning. Instead of doomscrolling, answering emails, or planning my day, I try to head to my yoga mat for about 30-45 minutes of movement and meditation. In the evenings, it’s all about winding down with a cup of tea and a good book or listening to my kids talk about their day. I’d love to know: How are you taking some time to nurture yourself this week?

Cheers to looking and feeling your best, 

Susan

Susan Campbell

Founder & CEO, Phosis

Note: This post includes affiliate links, which means that in some cases I may earn a small commission from the things you buy (at no cost to you). Thank you for supporting my work. I put great care and time into what I recommend for you, my Substack friends.

If you read about why I booked a trip that scares the heck out of me, you already know this isn’t just a vacation, it’s a stretch. An edge. A choice to stop shrinking and start pedaling toward something new.

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And if you read this reflection on turning 50, you know how much this milestone means to me. Not in a neatly wrapped “new decade, new me” kind of way, but in the honest, slightly messy midlife way: I’ve been a caretaker for a long time. Of kids. Of a household. Of everyone’s needs but my own.

This trip is me, choosing me. Not for a spa day or a quiet weekend retreat. (Though I love those, too!) But for six to eight hours a day in the saddle, breathing in new air, chasing strength and serenity across gravel trails, with no one to take care of but myself.

I’m nervous. I’m giddy. I’m more than ready.

What's in My Bag: The Midlife Adventure Packing List

Packing for this kind of trip is pretty practical. I’ve been testing products for weeks to ensure they hold up to international travel and hours of riding in the Catalan countryside — I’m hoping they’ll become summer staples in real life for you, too. Poolside, on a hike, or just navigating hot summer days with grace.

Here’s what made the cut:

Away Medium Suitcase
I went with the classic Away after a Wirecutter deep dive. Sleek, smart, and surprisingly spacious. Pro tip: Go for the darker colors—scuffing is real.

Cadence Capsules
Magnetic, leakproof, and beautifully designed. These little hexagonal pods make organizing skincare and haircare oddly satisfying. I’m partial to the starter set in petal, but I admit they also match my Calpak packing cubes in pink sand that I never leave home without.

Barrier Repair Skincare from Phosis
Of course I'm taking a jar of Calm and a bottle of Luminous — I’m paring down my skincare routine to just a gentle cleanser, moisturizer and face oil. For body, I’m decanting a little bit of The Body Oil from Necessaire into one of the Cadence Capsules. (The grapefruit-y scent is the perfect pick-me-up on an early pre-ride morning.)

Dosey 7-Day Pill Compact
This is the luxury version of a vitamin organizer. Chic and discreet. I keep my magnesium, D3, and progesterone in here for easy access AM and PM.

Zealios Sun Barrier SPF 45
I’ve tested more mineral sunscreens than I care to admit, and this one holds up. No white cast, no sting, and it won’t run. Perfect for long, sweaty rides—also perfect for your beach tote. The sample pack is perfect if you’re carrying on.

Pactimo Rain Jacket
Ultra-light, foldable, and actually waterproof. It’s saved me on surprise rain rides and tucks right into one of my jersey pockets.

Pactimo Ride Kits
Yes, it’s a spandex romper. Yes, I love it. The extra-padded shorts make all the difference for all-day riding. Trust me, your lady bits will thank you. To complete the romper look? A Pactimo jersey. Currently loving this purple one that matches my new bike.

Chamois Butt'r
Non-negotiable. I’m packing two tubes. One for the chamois and one for my soft tissue. Because chafing is real, and prevention is everything.

Wahoo
The Bolt is my bike computer of choice; compact, easy to use, customizable via an app, announces text messages, and tracks an insane amount of data, including all those upcoming climbs. I consider it required riding gear.

In-Flight Fun

If you need some spring and summer inspo for escapist or educational ways to pass the time, here’s what’s on my list:

• Grace and Frankie. My team recommended this Netflix standby for comfort and laughs

• The Align Podcast (Aaron Alexander on movement and wellness)

• Tetragrammaton, a podcast from Rick Rubin where he’s the perfect combo of weird and wise

• Lara Briden’s audiobooks for a dose of menopause wisdom on the go

• Business Unusual with Barbara Corcoran, my go-to podcast for entrepreneurial inspiration

• Jane Austen audiobooks via Spotify—because sometimes, it’s nice to be read to, and it might even help me catch some sleep on the plane.
  

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Before I Hit the (Gravely) Road …

I’m not going to Spain to find myself. I already know who I am. I’m going to remember what it feels like to move through the world on my own terms.

And I can’t wait to share what I learn on the ride.

Cheers to looking and feeling your best,

Susan

Susan Campbell
Founder & CEO, Phosis

Note: This post includes affiliate links, which means that in some cases I may earn a small commission from the things you buy (at no cost to you). Thank you for supporting my work. I put great care and time into what I recommend for you, my Substack friends.

This week, I turn 50.

Though I’ve known this milestone was coming—circle on the calendar and all—it still managed to sneak up on me. I’ve spent the past few days thinking about what this number really means, and how I wanted to spend the actual day.

Instead of the celebratory dinner I’d planned, I’ll be spending it solo, on a business trip, watching the next small batch of Phosis products being meticulously mixed and bottled. Not exactly candles and cake, but it feels fitting. These formulas are a celebration in their own right—of perseverance, purpose, and the belief that women in midlife deserve better. And more.

In between building a brand, raising two teenagers, beekeeping, wrangling a rescue bunny who hates me, and rereading Pride and Prejudice for the 17th time, I’ve learned a few things. Some the hard way. Some with joy.

Here are 50 lessons I’m taking with me into this next decade.

I hope a few of them feel true for you, too.

1. Menopause isn't a problem—it's a portal.

2. You’re not here to shrink; you’re here to expand. Live (and lift weights) accordingly.

3. I no longer hustle for approval. I rest in self-trust.

4. Beauty is not youth—it's presence.

5. Boundaries count as self-care.

6. The rituals you create now become your legacy.

7. Skincare is not a task—it’s a ceremony.

8. My skin holds every season I’ve lived through—and it deserves reverence.

9. Fortify your bones, boundaries, and skin—it’s all the same work.

10. Joy is an active ingredient. Apply liberally.

    

11. It’s never too late to start something beautiful.

12. Grace is a choice, not a personality trait.

13. You don’t have to earn rest.

14. Not all storms are disasters. Some clear space for who you’re becoming.

15. Ritual is resistance to the rush.

16. You don’t need a million followers. You need a real message.

17. Reinvention isn’t about leaving the old you behind. It’s about bringing her wisdom forward.

18. You can be strong and soft—in fact, that's the goal.

19. Experience isn’t a liability. It’s your leverage.

20. The things that scare you often hold the keys to your next becoming

    

21. There’s freedom in no longer needing to be liked.

22. Rest is part of the rhythm, not a reward for productivity.

23. I’m no longer asking for a seat at the table—I’m setting my own.

24. Midlife women are the world’s most powerful demographic—and still the most overlooked. Watch out.

25. Discomfort often signals growth. Lean in.

26. Sleep is the best gift I can give myself.

27. Being underestimated is exhausting—but it’s also wildly motivating.

28. Just because it's never been done for you doesn’t mean it can't be done by you.

29. A good exfoliant is like a good therapist: it reveals without harming.

30. You don’t need to keep up—you just need to keep going

    

31. Like Elizabeth Bennet, I’ve learned that wit and self-respect are far more attractive than perfection.

32. My curls taught me to stop fighting what wants to be free.

33. Hire moms. They get sh*t done.

34. The older your kids get, the more you become a lighthouse, not a leash.

35. You can’t manage what you don’t measure. (Wear the smart watch. Get the DEXA scan.)

36. Courage at this age looks a lot like curiosity.

37. No is a complete sentence. And an act of love.

38. Your energy is a precious resource. Guard it like pollen.

39. If your idea wakes you up at night, it’s probably worth pursuing.

40. The right friends will celebrate your shine, not compete with it

    

41. Don’t wait for someone to teach you — just go learn it.

42. Raising kids solo didn’t make me (or them) less. It made us more.

43. At 30, I raced to win. At 50, I ride to listen.

44. I’ve learned more from messy prototypes than from perfect plans.

45. The things we dismiss as “just aging” are often our body whispering, “pay attention.”

46. Metalsmithing taught me: beauty often begins with fire.

47. Rescuing an animal is an investment in your future happiness. (Except for my rescue bunny. His previous owners made him a jerk, but he’s family.)

48. Take the meeting while walking your dog—fresh air changes more than your step count.

49. A fridge full of greens is a love letter to future me.

50. This decade? It’s mine. 🩷
    

    Cheers to looking and feeling your best,
    Susan
    
    Susan Campbell
    Founder and CEO, Phosis

    Thanks for reading Phosis, a weekly newsletter that muses on the beauty of midlife. Subscribe to be sure you see new posts.

8 Makeup and Skin Care Brands Created for Women Over 40
The New Menopause: Care, Treatments and Surgeries that Will Make You Feel Radiant and Renewed

Today’s letter includes:

🦋 The Phosis Interview: Dr. Kristin Markell, a leading menopause specialist, covers the buzz on creatine, her whole-body approach, skincare, supplements, and so much more.

🦋Peri/Menopuase News: Have heavy periods? Learn why this is a symptom you definitely shouldn’t ignore.

🦋Pause: What if I told you setting aside five minutes each night could help you sleep better? Here’s a calming routine to help you do just that.

The Phosis Interview

If you’ve ever left a doctor’s appointment feeling unheard, brushed off, or told “it’s just aging,” this conversation is for you.

This week, I had the privilege of speaking with Dr. Kristin Markell, a menopause specialist who is double board-certified in Obstetrics/Gynecology and Integrative and Functional Medicine and has more than 20 years of clinical experience. Dr. Markell brings a rare blend of medical expertise and whole-person care to women navigating midlife and beyond. Her private practice is rooted in one simple but revolutionary idea: When you truly listen to women, they will tell you exactly what they need.

Dr. Markell’s approach to perimenopause and menopause is refreshingly nuanced, blending the science of conventional women’s health with the depth and personalization of functional and integrative medicine. Through her clinical work—and her own experience with perimenopause—she’s helping to change the conversation around midlife health, one woman at a time.

She’s warm, brilliant, and, like us, completely over the outdated notion that “falling apart at 40” is something we should just accept.

Let’s get into it.

Q: We hear so often that OB/GYNs don’t receive much training in perimenopause or menopause. Why is that—and how did you come to specialize in hormone health?

Great question. Honestly, hormonal health has been under-researched and under-prioritized in medicine for a long time. As OB/GYNs, we’re trained across many phases—delivering babies, doing surgeries, preventive care—but there’s only a small amount of training devoted to perimenopause and menopause.

What really shifted things for me were my patients. As they aged alongside me, they started coming in saying things like, “I turned 40 and my body fell apart.” That phrase came up over and over again. And I started thinking: Why is that? Surely we don’t all just fall apart at 40.

So I began digging into the research, learning more about perimenopause, and realized: This is exactly what they’re experiencing. Their symptoms were pointing me toward what they needed. I just had to listen.

Q: What frustrates you most about how the conventional healthcare system addresses perimenopause and menopause?

Honestly? The time constraints. Most appointments are 15 or 20 minutes long. That’s barely enough to scratch the surface, let alone unpack the complexity of perimenopause. In my private practice, a visit lasts 60 minutes, because that’s what it takes to truly understand how hormones are showing up in each person’s body and life.

One woman might have hot flashes and night sweats. Another might have brain fog and anxiety. Someone else might be dealing with joint pain from the musculoskeletal syndrome of menopause that was misdiagnosed as arthritis. There’s no one-size-fits-all. My approach is to give women the time, space, and support to explore what’s really going on.

Q: You’re trained in integrative and functional medicine. How does that shape your care?

It changes everything. It allows me to see each woman as a whole person, not just a set of hormone levels. Yes, we look at labs, but we also talk about life: stress, sleep, food, relationships, purpose. You can’t treat hormones in a vacuum.

And when you start from that whole-person view, it becomes less overwhelming. You don’t need a 20-item to-do list. One small change—improving sleep, for example—can positively affect everything else: mood, skin, metabolism, libido. The body is interconnected. We just have to treat it that way.

Q: Let’s talk about hormone replacement therapy (HRT). There’s so much buzz—and confusion. What’s your philosophy?

I see HRT as one tool in a larger toolbox. Some women want it for symptom relief or prevention. Others prefer not to use it, for a variety of reasons. Either way, my job is to educate and support.

There are real benefits to HRT—especially for bone, brain, and heart health—but it’s not the right fit for everyone. What I love about integrative care is that it allows for nuance. It’s not all or nothing. We can personalize the approach, and often combine therapies to find what works best for each woman.

Q: Creatine seems to be the supplement du jour. What’s the science there, and why are experts recommending it for women in midlife?

Yes, creatine is having a moment. It’s not just for boosting energy during resistance training, building muscle, or strengthening bones—though it can do that with a consistent training program and a well-balanced diet.

What’s even more exciting is the growing research on its brain-boosting benefits*. Recent studies show that creatine supports cognitive function, especially in tasks involving the frontal cortex (aka executive function), and it may even help enhance mood. Think sharper short-term memory, better reasoning skills, reduced mental fatigue, and a brighter outlook overall.

Q: What other supplements can be valuable for women in perimenopause and menopause?

Supplements are so personalized! And there are a few I like to consider for my peri- and menopausal patients. Magnesium, Vitamin D + K (dosed after checking levels), and Calcium. Doses will vary based on each person’s needs, but I make sure to keep Calcium supplementation under 500mg daily and encourage my patients to get the rest from their diet.

Q: Lots of longevity companies are launching at the moment, and many recommend a battery of specialized testing and labs. What are some of the tests you commonly recommend for women 40+ as part of their preventative care?

Longevity is on the tip of everyone’s tongue right now, and many new tests are being made available to people who want to invest in preventative health care.

DEXA scans can look at bone density, body fat percentage, and muscle mass because these all play a key role in longevity and health span. Some patients choose to have scans for cancer after we discuss their personal and family history and their health goals.

Advanced labs that I commonly order are an advanced lipid panel, HbA1c, hsCRP, Iron studies, thyroid panel including thyroid antibodies, along with a CBC, comprehensive metabolic panel, hormonal testing (estradiol, progesterone, testosterone, free testosterone, SHBG), B12, Vitamin D. Other labs may be added based on the patient’s needs and history.

Q: What are some of the skin symptoms that you typically see in women in menopause?

Some common skin symptoms I see in peri/menopause are dry skin, rashes, changes in the skin barrier and microbiome (rosacea), and acne. I personally experienced dry skin and a change in my skin barrier, and made changes to my diet, hormonal therapy, and skin routine to support myself.

Q: What have you found to be useful in making sure your skin looks its best?

Hydration is first on the list! Along with drinking enough water and eating more plants, I make sure my skin is able to retain moisture with hydrating perimenopause and menopause-focused products like Phosis. I support blood flow to and lymphatic drainage from the skin with a regular movement practice and facial/neck massages for tight muscles.

Q: Last question—what do you want every woman in perimenopause to know?

That your symptoms are real, they matter. And you deserve care that takes you seriously. I know it can be exhausting to go from doctor to doctor, feeling dismissed. But there are providers out there who will listen—who understand this transition and want to support you in it.

You don’t have to white-knuckle your way through this. This is a new era in women’s health, and you are not alone.

Peri/Menopause News

Do you have heavy or prolonged periods? Feeling wiped out lately? A new study published in Menopause, the journal of the Menopause Society, shows that women who report heavy or longer-than-usual periods during menopause experience even more fatigue, and experts say it’s time doctors started paying closer attention. Read more →

While awareness of perimenopause is on the rise (thank you Substack!), there’s still education to be done. A new survey from Ohio State about the perceptions of women and perimenopause shows 61% believe they will hit menopause in their 40s. When, in fact, some will start to experience symptoms as early as their 30s, and most women won’t see menopause start until their early 50s. Read more →

Maryann Jacobson, author of Midlife Strong, is a registered dietitian with a master’s degree in nutrition. I always love her thorough approach to research, but particularly love the recent piece below, which covers menopause and inflammation, and tau accumulation (a marker for Alzheimer’s Disease). Be sure to subscribe or follow—her writing is a must-read.

Midlife Strong

Two Studies, One Powerful Diet, and My Birthday

I often come across newly published studies on social media, and two of the most recent ones are top of mind…

Read more

a year ago · 26 likes · 8 comments · Maryann Jacobsen

Pause: This Week’s Movement Snack

Whether it’s doomscrolling, perimenopause, or both (!) if insomnia’s got you down ( … or up more accurately … ), try this nighttime routine designed to calm your nervous system and prepare your body for sleep.

Cheers to looking and feeling your best,

Susan

Susan Campbell
Founder & CEO, Phosis

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Today’s letter includes:

🦋 Perspective: Facing my fears at 50: The upcoming trip that terrifies me
🦋 Problem / Solution: What is barrier repair, and why is it so important in perimenopause?
🦋 Peri/menopause news: 3 symptoms you shouldn’t ignore
🦋 Pause: Can you twist like a flamingo? A playful pose to strengthen your quads.

Perspective

I am, by nature, a planner. Not in the “neat calendar, color-coded sticky notes” kind of way (though yes, I do own a label maker), but more like: I like to know what’s coming. I like a map. I like a list. I like the illusion of control.

Which is probably why I surprised myself when I spontaneously clicked “book now” on a trip that terrifies me.

This spring, I turn fifty. And when I started thinking about how I wanted to mark this milestone, I kept circling the same question: What would make me feel wildly alive? What would be transformational?

The answer came in the form of a gravel cycling camp in Girona, Spain. Specifically, the Feisty Girona Gravel Camp—a five-day, women-led, women-only cycling adventure that promises climbs, camaraderie, and tapas for women specifically in perimenopause and menopause (is this my tribe or what??). A friend had linked to it on Substack (proof that those late-night scrolls can lead somewhere good). Before I could overthink it and chicken out, I signed up.

Now, let me be clear: I am not new to doing scary things. I signed up for an Olympic distance triathlon (32 miles) without owning a bike. I started beekeeping in midlife despite a deep, childhood fear of bees (spoiler: you get used to getting stung). I launched a luxury skincare company in the middle of perimenopause (and the height of brain fog), despite not having a background in beauty, skincare formulation, or running a DTC brand. Fear and I are old friends. But this trip? This trip has me shaking in my brand new carbon-soled shoes.

For one: the altitude. Girona is no joke. These are not gentle Sunday strolls on two wheels. These are climbs that demand lungs, legs, and a stubborn belief in your own ability.

Then there’s the climbing itself. Gravel is unpredictable, rough, and humbling. It doesn’t care how strong you were three years ago when you last had a consistent training schedule. It wants to know who you are now.

And who I am now is... someone who’s finding her way back to herself. Between the years of building Phosis, getting one kid off to college, and navigating teenagehood with the other, my weekends haven’t exactly been leisurely training rides. But lately, I’ve been carving out space—just a couple of hours at a time—to get back on the bike. To remember what it feels like to move forward under my own power, breath ragged, heart full.

There’s something exquisitely vulnerable about choosing fear when you don’t have to. At this age, it would be so easy to coast. To stay in my zone of competence and confidence. But I want more than that. I want the mess, the sweat, the “can I actually do this?” moments. I want the version of myself that shows up after the doubt.

That’s why, instead of spending my birthday money on a statement bag, I’m spending it on a trip to Spain where I’ll be wheezing up hills, laughing with strangers-turned-friends, and pushing my limits under a wide Mediterranean sky. No map. No plan for how it all goes. No guarantee that I’ll actually be able to climb to the top of all these mountains. Just a willingness to be scared, and to do it anyway.

And honestly? That feels like the best way to celebrate fifty.

Friendly reminder: If you like this newsletter, will you re-stack or hit the heart ❤️ at the bottom of your email? It makes a huge difference, and if you leave a comment, please know that I read and respond to every one of them.

Problem / Solution

Q: What is the skin’s barrier function—and why does it matter so much during perimenopause?

A: When your body is strong, it's more resilient. You bounce back faster. You recover better. Your energy holds steady. Your skin works the same way.

Your skin’s barrier function is essentially its strength—its ability to protect, repair, and retain what it needs to thrive. It's the outermost layer of your skin (the stratum corneum), and its job is simple but vital: keep the good things in (like moisture) and the bad things out (like irritants and pollution). Think of it like a brick wall: your skin cells are the bricks, and the lipids (including ceramides) are the mortar holding everything together.

During perimenopause, that built-in strength starts to falter. As estrogen levels dip, your skin produces fewer lipids and less collagen. That means your barrier becomes weaker, making skin more prone to dryness, inflammation, and sensitivity. You may find that things that never bothered your skin before—like wind, new products, or even your usual cleanser—suddenly leave you red or irritated.

But just like you can build physical strength with the right support—nutrition, movement, rest—you can also rebuild your skin’s strength. And that starts with barrier-focused care.

Three ways to support your skin barrier:

1. Avoid harsh cleansers or overexfoliation. I prefer an oil-based cleanser—watch this space for more on that. At the very least, choose a formula that doesn’t foam and skips skin-stripping ingredients like sulfates. Limit even gentle exfoliation (exfoliating enzymes and acids count!) to just a few times a week.
   

2. Add a barrier repair cream to your routine. At night, this should be your last step. During the day, you can layer it under a physical sunscreen. A barrier cream rich in ceramides acts like mortar for your skin’s brick wall, helping to restore strength and prevent water loss.
   

3. If your skin still feels parched or dull, reach for a replenishing oil. Layer a lightweight botanical oil over your barrier cream to seal everything in and restore suppleness. Think of it as a final, nourishing layer of protection—like wrapping your skin in a silk robe.
   
   Leave a comment with a skincare question, and I’ll answer as many as I can!

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Peri/menopause News

💰As menopause is having a moment, a new report from Forbes says that women are leaving established careers to advocate for it. Ummm call me? I have about 37 friends here on Substack I can add to your list!

​​📅 Mark your calendars: Our girl Oprah is tackling menopause in her latest special, which will air March 31st on ABC, according to the Hollywood Reporter.

🫦SELF reports on anxiety, dry eye, and joint pain — 3 often-ignored perimenopause symptoms. 🤩More public figures are sharing their perimenopause stories: This week Amy Schumer reveals how hormone therapy from a telehealth company has improved her sex life, and Elizabeth Banks shares lifestyle changes she’s made to beat perimenopause brain fog.

Pause

This week’s movement snack is about strengthening those quads but with a playful twist — literally. Twisted Flamingo is not necessarily a traditional pose, but it keeps me humble and encourages me to laugh if I can’t hold my balance. Enjoy!

If you’re not the twisty type (or maybe even if you are!), here’s one more way to pause this week: Connecting with nature is one of my favorite ways to center myself and find calm in an otherwise busy day. Admittedly, I have a butterfly obsession, and was delighted when I came across this article. Type in your zipcode and learn what butterflies are thriving in your area.

Cheers to looking and feeling your best,

Susan

Susan Campbell
Founder & CEO, Phosis

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Today’s letter includes:

🦋 There are push presents … why not ‘pause presents?

🦋 7 spring jewelry picks

🦋 Highlights from this week’s peri/menopause news

🦋 A 3-minute yoga sequence to soothe aches caused by sitting

The ‘Pause Present: A New Tradition?

As I approach both my 50th birthday (and menopause), I’ve been thinking about how we honor life’s major transitions. We celebrate beginnings—births, weddings, new jobs—but what about transformations? Menopause is a profound shift, one that I believe deserves recognition. That’s where the idea of a "Pause Present" comes in—a gift to mark this milestone with the same intention as a push present or an anniversary ring.

Though I never received a push present, a 'Pause Present feels especially meaningful because of my background. Long before I founded Phosis, I was immersed in the world of jewelry design. I fell in love with metalsmithing in high school, where I learned how to silver solder and cast lost wax, which led me to pursue dual degrees in Photography and Metalsmithing/Jewelry Design at Miami University. From there, I went on to earn an MFA in Metalsmithing and Jewelry Design at Indiana University. (Any fellow Hoosiers out there?)

Designing jewelry has always been a passion of mine, though in recent years, it has taken a backseat to building Phosis. But lately, I’ve felt the pull to return to it—not as a business, but for the pure joy of creating. Whether it’s firing up my torch, or simply stringing a bracelet, or knotting a strand of pearls, the act of making jewelry feels like a form of self-care, a meditative way to reconnect with myself.

One of the things I’ve always loved about metalsmithing is how it teaches adaptability. When working with metal, if the right tool doesn’t exist, you create it. You are only limited by your imagination. Looking back, I realize that that mindset has shaped my entire approach to life—including launching Phosis. When I couldn’t find clean skincare designed specifically for women in perimenopause, I decided to learn about product formulation, research ingredients and create it. The process wasn’t easy or quick, but I’ve learned that when something doesn’t exist, we have the power to build it.

That’s why I love the idea of a Pause Present — perhaps I’ll even design a special for myself. It’s not just about splurging — it’s about acknowledging the strength, resilience, and wisdom we’ve gained. Whether it’s an heirloom piece of jewelry I can pass down to my daughter, a statement handbag, or an unforgettable experience (I do have an adventurous trip on the horizon—more on that soon!), it’s a way to honor this new chapter with pride. Menopause isn’t an ending; it’s an evolution. And it’s time we celebrated it as such.

What would you choose for your Pause Present?

7 Spring Jewelry Finds

Jane Diaz is my all-time favorite for affordable but stunning, everyday jewelry. Quick quality lesson: Her gold-plated pieces are vermeil, which means they’re 24-karat gold-plate over sterling silver. You get the look and color of very rich, vibrant gold at a far better price. The 90s are trending (yikes), so I’ll be wearing and re-wearing the Large Tapered Hoops.

The lovely Dallas-based Cannon Lewis designs personal jewelry with a story, and I’ve been considering this ring. She often shares her creative inspiration for her engravable pieces on social media, her Substack, or the sketchbook section of her site. Minimalists will love nature-inspired pieces like the Leaf Stud earrings or the Diamond Rain necklace (swoon). Check out the Milestone Gifts collection for some lovely statement gemstone rings, earrings, and necklaces to mark a big occasion. Pause present anyone?

I spent this past weekend in Charleston, SC for a wedding, and discovered Croghan’s Jewel Box, a woman-owned fine jewelry store that’s been in the family for generations. Well known among local families for milestone jewelry and rare estate finds, they also offer a carefully curated selection of both contemporary designers and antique pieces online. The Goldbug Puffy Heart Charm is an easy way to get in on the puffy heart trend. It’s engraveable, and designed by the store’s darling owners. If I wanted to splurge, I’d go for the Paul Morelli Tinker Meditation Bell or the Temple St. Clair Piccola Luna Butterfly Post Earrings. (We all know I love a butterfly theme.)

Friendly reminder: If you are enjoying this Substack, will you hit the heart ❤️ at the bottom of your email? It makes a huge difference, and if you leave a comment, please know that I read and respond to each and every one of them.

News from the Menosphere

🔥 File this under “This would have been helpful to know sooner”: More than 50% of women experience peri/menopause symptoms in their 30s. A study published in the journal NJP Women’s Health said more than half of participants aged 30-35 had “moderate to severe” interruptions like hot flashes, night sweats, joint pain, sleep issues, anxiety, and depressive mood. The number jumped to 64% for women 36-40.

🍷 Gwyneth Paltrow joins celebrities Halle Berry, Naomi Watts, and Brooke Shields in sharing her menopause experience. She explored the topic on the Goop podcast with influencer, entrepreneur, and menopause specialist Dr. Mary Claire Haver. The familiar (at least to me) nugget getting the most headlines? Alcohol made her symptoms worse. Not earth-shattering news, but can anyone else relate?

⏱️ Would you delay menopause? Scientists are exploring this question under the hypothesis that delaying menopause could have protective health benefits in the future. A study published in a 2024 issue of the American Journal of Obstetrics and Gynecology predicts that surgically removing pieces of the ovary, freezing them, and then re-implanting the thawed tissue years later (a technique used today in cancer patients) could result in a significant delay in menopause. Researchers at Columbia are exploring whether or not an immunosuppressant drug used in organ transplants could delay ovarian aging and the negative health consequences of menopause. I’d love to know in the comments whether you would or wouldn’t delay menopause given the choice.

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This Week’s Movement Snack

A study published in the European Heart Journal reported that participants across five different countries spent a whopping 10.4 hours per day sitting. In addition to all of the heart health risks that come from being sedentary, spending so much time at your desk can make you feel super achy in your back, neck, and shoulders. Here’s a quick sequence you can do mid-day to unwind all of that tension with one of my favorite poses — fallen triangle.

Cheers to looking and feeling your best,

Susan

Susan Campbell
Founder + CEO, Phosis

The editors of Oprah Daily, along with a panel of six bold-name menopause experts, carefully curated a selection of products designed to support women during menopause. They chose standout products across categories like skincare, supplements, clothing, and wellness tools. Among them, Phosis Calm Deep Hydration Restorative Face Cream emerged as a true game-changer.

I was at lunch with a friend when we received the email confirming our win. My friend had gone to the bathroom, and when she returned, I was teary and speechless. She thought something awful had happened, but quite the contrary! I left that restaurant positively floating on cloud nine. Another dear friend sent a bouquet that included some pretty anemones, adding an extra touch of celebration to an already unforgettable day.

For major beauty brands, an accolade like this might be another milestone in an already impressive history. But for an indie brand like Phosis, this kind of recognition is exceedingly difficult to come by and monumental to receive. Awards help amplify our mission and introduce our products to more women who need them.

The road to launching Phosis wasn’t easy, and this moment of recognition is the culmination of years of work. After four years of formulation and clinical testing, I traveled to New York City last fall to introduce our products to the beauty world. I met with editors, shared our science-backed approach, and spoke about the real challenges of caring for skin that’s evolving in perimenopause and menopause. (All covered in this substack: Answering Emails from the Tiffany’s Bathroom.)

Creating our night cream was never about getting press or chasing accolades — It’s about addressing the unique skincare needs of women in perimenopause and menopause. I wanted to craft a formula that delivered not just hydration but genuine skin transformation that supports barrier function and improves texture while softening fine lines. This award is yet another confirmation, beyond clinical trials and customer testimonials, that we’ve done just that.

Want to try Calm? Enter code SUBSTACK15 at checkout for a discount exclusive to Substack readers.

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The Meno-Movement

One of the most beautiful aspects of the menopause wellness space is how supportive it is becoming. Women in this stage of life are often overlooked by the beauty and wellness industries in the U.S., but the tide is certainly shifting. Seeing Phosis honored alongside so many other incredible products tells me we’re part of a larger movement — one that acknowledges, supports, and celebrates women during menopause. And honestly, it’s about time that women in midlife are honored.

A few of my favorite products from the Oprah Daily 2025 Menopause O-wards list include:

• Kari Gran Lip Whip. Keri has been exceedingly generous in sharing her knowledge as a founder, and I adore this uber moisturizing balm, which comes in 9 colors, including clear. (Don’t stop at the lip whip, all of her products are amazing!)

• Hot Girls Pearls Bracelet. This brand is genius — I own the necklace and wear it straight out of the freezer for icy cool relief on hot days in the summer. It’s so stylish that no one would ever know!

• Doris Day MD Hair Regrowth Kit. Thinning hair is one of my most recent perimenopause symptoms — ugh. Dr. Day has an excellent reputation, so I’m excited to try this trio of products.

• Numi Signature Undershirt. These thermoregulating undershirts were designed to help wick away sweat while you’re having hot flashes, but I swear by them for anyone in hot or cold weather. I own one of the signature undershirts, and one of the lace undershirts, and will be adding the square neck cap sleeve in blush to my wardrobe for spring.

• Soma Cool Nights Mesh Chemise. I’m a sucker for a pretty chemise nightie —this one is super soft and cool to the touch. And it features some of my favorite flowers.

Beauty Wisdom

The image below — 20 Sentences I Wish I’d Read Sooner in Life — has been making the rounds in Notes on Substack this week. Have you seen it? It inspired me to pause and reflect on some of the lessons I’ve learned along the way as a founder. Here are a couple, just in case someone else out there is just getting started:

Expect people to tell you you’re nuts. Don’t listen. Several so-called experts told me that a brand focused on women in midlife would fail because only young women spend money on skincare. I knew in my gut they were wrong, and here we are!

Success will take longer than you think. I was naive about how long it would take to find the right lab and create fragrance-free formulas from scratch. Or how much time it would take to make sure those formulas were stable and cosmetically elegant. Or how much time to would take to test the formulas for efficacy in a clinical trial. Or how hard it would be to get the color of the amber bottle just right. (Two years for that amber color!)

Try not to sweat the small stuff. There have been days (and weeks) that felt like an uphill battle. But the ability to zoom out and see the bigger picture — to not get lost in the day-to-day fires — has been crucial. I didn’t realize when I started this journey how many ups and downs entrepreneurs face. Perseverance isn’t just a nice quality to have; it’s a necessity.

You will make mistakes. Despite your best efforts, something will go wrong. Often, many things will go wrong at once. The defining factor isn’t the mistake itself; it’s how you choose to handle it. Do you crumble? Do you learn and adapt? Do you keep going even when the road feels impossibly long?

If you’ve been eager to try our *award-winning* (!!)) night cream, pre-orders are now open and will ship in May. Enter code SUBSTACK15Sourcing the very best ingredients and coordinating all the moving parts necessary for a successful production run takes months, but I wouldn’t have it any other way. I’m driven by efficacy and maintaining the absolute highest standards, so you can be sure I’ll be on-site ensuring the products are made to my exacting specifications.

As my team and I celebrate this win, I’m filled with gratitude. To our customers who have supported Phosis from the beginning—thank you. Your belief in this brand fuels everything we do. To those discovering us for the first time, we welcome you! We’re here to make sure your skin feels as radiant and resilient as you are.

Cheers to looking and feeling your best,

Susan

Susan Campbell
Founder and CEO, Phosis

Launching my skincare company has meant that I’ve spent the year focused on things very much outside of my comfort zone as a creative: financial forecasting, packaging and shipping logistics, software development, analytics, and reporting.

While it’s exciting to learn new things and grow my confidence as a business owner, I’ve realized that I’m best when I also reserve some time to nurture the artist in me. (Have I talked about the fact that I have an MFA in Jewelry Design and Metalsmithing? If you’re interested in knowing more – let me know and I’ll write about it an upcoming substack.)

Last week, I snuck in some soul-refreshing moments of inspiration, spontaneity, and fun into my business trip to NYC and discovered that I work best when I’ve filled my cup with a little unexpected adventure.

What I Did

The main events were marketing meetings to prep for an upcoming campaign (SEO strategy, brand book tweaks, and some exciting things I can’t talk about just yet) and an all-day photo shoot for the brand’s social media that captured the city’s vibrant energy.

Where I Stayed

I always stay at Hotel Indigo on the Lower East Side – it’s gorgeous but not overtly fancy with a modern city vibe in an exposed-brick sort of way. They have very low staff turnover and there’s something nice about seeing familiar faces among the front desk staff, doormen, and waitstaff when I’m away from home. My room had lovely natural light, a view of the Freedom Tower, and I love luxuriating in a bed I’m not responsible for making.

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What I Shopped

I’ve been a fan of the luxury beauty retailer, Blue Mercury for years. They expertly curate a mix of high-end favorites and exciting newcomer brands. I’ve made a habit of popping into the Tribeca location on my last few trips — the women who work there have a knack for matching me with products that quickly become my all-time favorite. This time we focused on finding fresh eye makeup for spring:

• Victoria Beckham Satin Kajal Liner in Fig
  This plum shade may seem a little daring, but it reads as a neutral when you smudge it into your lash line. I never would have chosen it for myself, but it does make my green eyes look more vibrant. Not a fan of this shade? The formula comes in 19 other colors and is the best long-wearing liner I’ve ever tried.

• Victoria Beckham Bitten Lip Tint in Je t’aime
  I also picked up this lip tint and love it. It has just the right amount of color — a sheer berry — that doesn’t wear off too quickly. Perfect for back to back meetings when I don’t have time to reapply something to my lips.

• Sisley Ombre Eclat Liquide Eyeshadow in Pink Gold
  I’m not usually a big shimmer person or a big shadow person, but I splurged on this luxe liquid eyeshadow. Rather than having to think about where to place all of the different shades that come in some of my palettes, I simply swipe this across my lids, blend with my fingertip, and call it a day. It’s long-lasting, sparkling but suitable for daytime, and easy to apply. Obsessed.

I wasn’t necessarily in the market for a full closet overhaul (read about how I did that here) but I do like to pick up an occasional piece or two that compliment my wardrobe. Some stand-out pieces I found...

• Me and EM Responsible Alpaca Pouf Sleeve Cardi Tee
  Does anyone else love this brand as much as I do? This sweater/cardigan / T-shirt combo happens to be the exact color of my eyes — I couldn’t resist. It’s reasonably priced for a quality sweater, but the mother-of-pearl buttons elevates it a bit. I’ve worn it nearly daily since. I also bought the cotton voile blouse they styled under it — the subtly flouncy collar speaks to my Austen-loving heart.

• Mother Denim Insider Crop Step Fray
  Full confession: I’m a die hard fan when it comes to Mother Denim and own a couple of pairs because they’re cut to perfection for my petite frame. This pair is ideal for transitioning from day meetings to evening strolls. I didn’t think I would love the asymmetrical raw hem, but I tried them on with a pair of heels and was pleasantly surprised.

• J.Crew Heritage Cotton Rollneck Sweater
  I love the quality of J.Crew sweaters. I picked this cropped version since stripes seem to be everywhere this spring. And let’s face it, this vintage roll neck sweater takes me back to my high school days when this style first came out.

What I Ate

In attempts to maximize time working with my team, I didn’t venture far from the hotel on this trip, so I stuck to some of my can’t-miss favorites:

Thai Diner might just be one of my favorite restaurant in the city. I’ve dabbled in a lot of delicious things on the menu but always come back to the Crab Fried Rice. There is nothing better than this crab-fried rice. I skipped dessert this time, but a friend told me to check out the ice cream sundae next time – it’s topped with a salty caramel-y peanut brittle-y crumble

Fiat Cafe in Nolita has this irresistible chicken dish that hits just the right note of comfort and flavor. They sautee it in this light white wine sauce with some onions, black olives, and fresh thyme. It comes with an arugula salad, but I always order a side of polenta as it’s sublime.

I enjoyed some street-style tacos and guacamole at La Esquina’s sidewalk cantina. That night they had a mushroom taco that was divine alongside a shrimp taco. The restaurant was loud and crowded, and the people watching was iconic.

Botaniste is one of my favorite vegetarian restaurants of all time. The way the colors and flavors come together is mind-boggling, and the food is colorful and inviting. It all looked tempting so my friend and I shared the “Botanical Therapy” which is three half-size portions of the bowls offered that day.

What I Tried

Exploring the best in skincare and staying on top of treatments is top of mind. I get a Hydrafacial routinely, but I was curious about the benefits of a facial from Christine Chin’s spa. This legendary facialist is new to me, but she’s been slathering the faces of NYC working actresses and models for decades and has built a cult following on her highly effective (yet perhaps slightly sadistic?) extraction technique. I’m not going to lie to you … I gave birth without pain medication, twice, and this might have been more intense. I liken it to spring cleaning — not the most pleasant process while you’re in the trenches, but it looks incredible when you’re all finished. My face looked a bit mottled when I left – a little bit of tinted moisturizer covered the redness – but two days later my skin looked brand new not to mention the boost of radiance and increased softness.

This short trip reminded me that mixing work with a dash of adventure is the secret to staying creatively alive. I hope these snippets inspire you to seek out your own brand of adventure—because sometimes the best ideas are born when you let a little play into the mix.

We’re skipping this week’s movement snack in favor of a question:

Your type of fun not listed? Please discuss in the comments section.

In the spirit of inspiring each other, I look forward to chatting more about your answers in an upcoming ‘stack. Because if we don’t inspire and support each other now, then when?

Cheers to looking and feeling your best,

Susan

Susan Campbell
Founder and CEO, Phosis