Welcome back to Running: A FEVER, the podcast where we chase vitality, clarity, and strength—no matter the season of life.

Today, we’re launching a new series that delves into a topic often whispered about, misunderstood, or overlooked: menopause.

Whether you’re going through it, know someone who is, or think it’s decades away—this conversation is for you. Because menopause isn’t just a medical milestone. It’s a transformation. A reckoning. A rebirth.

In this series, we’ll explore the emotional and mental terrain of menopause, the physical shifts that challenge even the most seasoned athletes, and yes—we’ll talk about male menopause too.

You’ll hear stories from real people, insights from experts, and strategies for thriving through the change.

So lace up. This isn’t just about hormones—it’s about power, identity, and the endurance to keep running through every chapter of life.

Let’s get into it. Here’s what’s coming in this series:

Part 1 – That’s this episode. We’re going to define menopause, perimenopause, postmenopause, and andropause (male menopause). We’ll bust some common myths, for example, “It’s just hot flashes,” or “Men don’t go through it”. We’ll explain why this topic is crucial for runners, athletes, and individuals seeking wellness.

Part 2 – The Emotional Terrain: Mood Swings, Brain Fog & Identity Shifts. In this episode, we’ll delve into how hormonal changes impact serotonin, GABA, and brain chemistry. There will be a discussion of anxiety, depression, irritability, and memory lapses. Included will be some personal stories of women navigating these changes. And I won’t let you go without discussing some effective coping strategies, including cognitive behavioral therapy (CBT), mindfulness, journaling, creative outlets, and, of course, exercise.

Part 3 – Male Manopause: The Silent Transition. Our aim here is to define andropause and its symptoms: fatigue, depression, reduced libido, and muscle loss. Expect some personal stories and medical expert opinions on the subject. There will also be an exploration of the societal silence around male hormonal shifts. And we’ll look at solutions — testosterone therapy, lifestyle changes, and emotional support.

Part 4 will be Running Through the Change: Fitness, Fatigue, & Recovery. Look for us to discuss how manopause affects endurance, recovery, and metabolism. Give out some tips for adapting your training routines. Offer some nutrition and hydration strategies for midlife athletes. And we’ll hear from coaches and athletes who have adapted their regimen.

Part 5 – Relationships & Intimacy: Navigating Change Together. This will explore how menopause affects romantic and family relationships. Look for some communication tips for couples. We’ll include perspectives from both men and women and talk a little bit about intimacy, libido changes, emotional connection, and how menopause impacts all of this.

Part 6 – Reclaiming Power: Menopause as a New Beginning. Here, we’re going to flip the narrative and talk about menopause as a rebirth, rather than a decline. There will be highlight stories of women and men who found new purpose post-menopause. And discussion about creativity, entrepreneurship, and personal growth. We’ll end with a call to action: Embrace the change, and run with it.

First, I want to share what some real people have to say about “the change”:

“Nobody else tells you about all this stuff you go through. Some days you’re hot. Some days you’re cold. People in my family hate it when I have to keep changing the temperature. My mother and her sisters, they never discussed menopause. We just know they went through a change. People think your sex life is over. Which is not true. Your partner, your significant other, if he really loves you, he can be patient. You have to figure out what works for you guys.” — Kourtnee, from South Carolina

“I’m trying to manage it as best I can. I’m okay with it, knowing that it won’t be here forever. I started experiencing anxiety and a little bit of depression…There are days that the littlest thing can set me off and make me irritable or crabby. My primary doctor didn’t mention that to me.” — Melissa, from New Jersey

“…the emotional stuff started. Every seven to ten days I would have a crying jag that I couldn’t explain. I didn’t feel sad, but I cried for a whole day and couldn’t control it. And then all of a sudden that just kind of went away. And I haven’t had that again.” –Darlene, from Tennessee

Okay. Now what is this menopause thing? And you’ve probably never heard of perimenopause, postmenopause, or andropause. What are they? Hang on, here we go.

Menopause is the natural biological transition marking the end of a woman’s reproductive years. It’s officially diagnosed after 12 consecutive months without a menstrual period, typically occurring between ages 45 and 55. But menopause isn’t just a moment—it’s a process.

It unfolds in three stages: Perimenopause, Menopause, and Postmenopause.

Stage 1 – Perimenopause
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The lead-up phase, often lasting years, is characterized by fluctuating hormone levels and the onset of symptoms, including irregular periods, hot flashes, mood shifts, and sleep disturbances. There are three substages:

—In the late reproductive stage, you still have regular periods, but you might notice them starting a few days early or late.
—In early perimenopause, periods become more noticeably irregular, with cycle lengths varying by a week or more. Hormonal fluctuations begin to cause symptoms like mood changes or worsening PMS.
—In late perimenopause, menopause is likely one to three years away. You’ll experience more frequent period skips, and your cycles may be sixty days or more apart. Hormonal changes become more consistent, leading to more pronounced symptoms like hot flashes, sleep disruptions, and other physical and emotional changes.

Perimenopause typically starts in a person’s forties, though it can begin in their thirties or at a later time. This stage can last several years. The timing is often influenced by genetics, with a family history of early perimenopause potentially indicating an earlier onset for oneself.

If you experience any of these symptoms, you should definitely not attempt to diagnose yourself; instead, see your healthcare provider. It’s important to rule out other possible causes of the symptoms. The doctor will do a differential diagnosis to ensure your symptoms are not caused by another underlying condition, such as a thyroid disorder or polysystic ovary syndrome (PCOS). Certain cancers may also present in this manner.

Stage 2 – Menopause
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The point in time when menstruation has ceased for a full year. This signals the end of perimenopause and the beginning of menopause proper.

Stage 3- Postmenopause
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Postmenopause is the time period after menstruation has ceased for a full year. It lasts the rest of your life. In the years that follow, symptoms may ease, but health risks (like bone loss or heart disease) can increase due to lower estrogen levels. Uncomfortable symptoms of menopause, like hot flashes and night sweats, may become milder or go away completely. There is an increased risk of osteoporosis because the body produces less estrogen, which is essential for maintaining strong and healthy bones. There is no exact age when this happens, of course. Once menstruation has stopped for more than one year, you’re in postmenopause. On average, this happens around age 52.

Andropause, sometimes called male menopause, refers to the gradual decline in testosterone that can affect mood, energy, and physical health in men. There’s a good article I’ll link in the references section of the blog post at http://RunningAFEVER.com/426, called “Male menopause: Myth or reality?” The article appears to discourage referring to the age-related decline in testosterone in this manner. They also call it late-onset hypogonadism. And sometimes there are no symptoms? We’ll have a lot more on that in part three of our series. It is essential to note that hormonal changes differ significantly between men and women. One difference is that in women, the change is more acute and dramatic. In men, the decline in hormone levels occurs gradually.

Menopause is not a disease. It’s a powerful transformation—physically, emotionally, and psychologically. It’s the body’s way of saying: You’ve done the work of creation. Now it’s time to evolve. One myth we’ll bust today: Menopause is just hot flashes. Nope. It’s a full-body, full-mind recalibration.

The Mayo Clinic, one of my favorite sources for health information, emphasizes that menopause is a natural part of aging, not a disease, but one that can bring significant physical and emotional changes. As the Mayo Clinic puts it, ‘Menopause is a normal part of a woman’s life and doesn’t always need to be treated. However, menopausal symptoms can be disruptive.’ Some of the common symptoms are:

Hot flashes
Night sweats
Vaginal dryness
Sleep disturbances
Mood swings
Brain fog (difficulty concentrating or remembering things)
Decreased libido

Keep in mind that not everyone experiences all symptoms, and severity varies widely. There’s also a link to a great Q&A at the Mayo Clinic site. You’ll find that link and all the other references I’m using here in the blog post at http://RunningAFEVER.com/426.

We’ve mentioned hot flashes. What are they exactly? A hot flash is a sudden, intense feeling of heat that spreads through your upper body—most often the face, neck, and chest. It’s one of the most common and disruptive symptoms of menopause. It feels like a wave of warmth or burning sensation, often starting in the chest or face. The skin may flush or turn red and blotchy. Profuse sweating may occur, especially on the upper body. During a hot flash, a rapid heartbeat or palpitations may be experienced. Then chills or a cold sweat as the body cools down. Hot flashes can last anywhere from one to five minutes, but their frequency and intensity vary widely.

Hot flashes are triggered by changing hormone levels, especially the drop in estrogen during menopause. This affects the hypothalamus, the part of your brain that regulates body temperature. When it misfires, your body thinks it’s overheating—and reacts by trying to cool down fast

When hot flashes happen during sleep, they’re called night sweats. These can disrupt sleep and contribute to fatigue, anxiety, and mood swings.

But heating up isn’t the only reason you may lose sleep during menopause. A lot of stuff may be going on. You may be caring for aging parents, supporting children as they move into adulthood, taking on more responsibilities at work, and reflecting on your own life journey. Add symptoms of menopause on top of this, and it’s no wonder you have trouble sleeping. Managing hot flashes and depression can also help with your sleep regularity. I can personally attest that not getting enough sleep affects one’s entire life, with a lack of energy and difficulty focusing among the notable effects. Taking melatonin has been recommended, though it never really did anything for me. Taking prescription sleeping medication can help, but it is not recommended in the long run. I’m not a doctor, but my best advice is to engage in daily exercise. Some other things you can do are:

Follow a regular sleep schedule.
Avoid napping in the late afternoon or evening.
Develop a bedtime routine – some people read a book, listen to soothing music, or soak in a warm bath
Try not to watch television, use your computer, or use your mobile device in the bedroom. I’ll tell you, this particular tip is so important that I’m going to dedicate a whole series to explaining how screen time affects your health. Look for that in a few months.
Keep your bedroom at a comfortable temperature and as quiet as possible
Avoid eating large meals close to bedtime.
Stay away from caffeine.
And remember, alcohol may be a depressant, but it will not help you sleep. Even small amounts make it harder to stay asleep.

We’ll talk more about the mood swings and brain fog in the next episode, and we’ll talk about libido near the end of the series. Just keep those in mind as symptoms to look for.

I want to take a moment to explain why I’m undertaking this project and why it’s essential. I want to acknowledge the silence and stigma around menopause. I want to have a conversation, not a lecture. That’s why I put out a short call for input from you. I think the conversation is long overdue, and I don’t think we should be afraid to talk about something that literally happens to everyone at some point. This isn’t just a woman’s issue; it’s a human issue. And it’s time we talked about it like we mean it.

I’ve provided a summary of what to expect in the upcoming episodes. We’ll delve into the details of the emotional shifts, fitness and body changes, and relationship impacts, including male menopause, also known as andropause. I want to bring in some outside perspectives to gain a more well-rounded view on the issue. We’ll talk about everything from hot flashes to identity shifts, from hormone therapy to how men experience their own version of the change.

It may be too late for you to contribute to this particular series of episodes at this point, but I encourage you to share your own experiences and thoughts anyway. Comment on this episode, make your own video, and throw it out there on the social media outlet of your choice.

Coming up next episode: the emotional terrain—where hormones meet identity. It’s raw, it’s real, and it’s something we need to talk about. Hey, menopause isn’t the end of the road—it’s a new trailhead. And we’re running it together.

Remember, if you’ve got the fever, keep it burning. And if you don’t, catch the fever. And I’ll see you next time on Running: A FEVER

 

References:
https://sncs-prod-external.mayo.edu/hometown-health/speaking-of-health/menopause-change-of-life-q-and-a
https://mymenoplan.org/womens-stories/
https://tinyurl.com/raf-perimenopause
https://my.clevelandclinic.org/health/diseases/21837-postmenopause
https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/male-menopause/art-20048056
https://www.nia.nih.gov/health/menopause/sleep-problems-and-menopause-what-can-i-do