Menopause: The Ride No One Warns You About. And that’s finally changing.

October is Menopause Awareness Month, and for me, this isn’t just awareness. It’s personal.

Disclaimer: This blog shares my personal experience and the resources that have helped me. It is not medical advice. Always consult with a qualified healthcare provider about your own health needs.

My Story (Condensed)

I hit perimenopause in my late 30s. By 43, when I started triathlon, I was already deep in it, totally unaware, because no healthcare provider ever named it for me. And by “healthcare provider,” I mean everyone: my OB-GYN, gynecologist, cardiologist, and primary care physician. Even when I asked directly about my symptoms, I was met with the same dismissive script on repeat.

By the time I reached menopause at 48, things got harder. Brain fog, anxiety, depression, sleepless nights, joint pain, mood swings, and unexplained weight gain was game on. My energy, recovery, and performance all suffered. On top of that, my Vitamin D levels bottomed out, my cholesterol shifted, and I eventually faced atrial fibrillation (AFib), which led to a cryoablation in 2021.

Like so many women, I was left thinking, “Is it just me? Am I alone in this? I need help.”

It wasn’t just me. And it’s not you, either.

And because menopause apparently has a sense of humor, the symptoms just kept piling on. One morning in 2021, I woke up with what could only be described as the starter pack for a beard. I’m talking overnight peach fuzz that could catch the sunlight. I drove straight to Ulta, found a saleswoman roughly my age, pointed at my face and said, “See this? How do I shave it off?” She handed me what looked like a travel-sized Norelco and I said, “SOLD.”

Emotional Well-Being (a.k.a. Trying Not to Lose My Mind)

Around 2022, I started noticing that something just felt… really, really off. I thought maybe it was a case of Covid PTSD, I mean, those years were intense to say the least. The anxiety, the heaviness, the sense that I was about to come undone, it was all sitting there, simmering.

I was training for triathlons, doing box breathing, Erin Carson-ECFit training support, even hitting F45 three times a week, nothing helped. My brain and body felt like they were running on two different operating systems.

So I went to my primary in Arizona and told her everything, the anxiety, the weight gain, the sleepless nights, the changes in performance in my sport, and the sense of “I’m seriously losing it.” I asked for a full panel of blood work. She ran labs, but I specifically pushed for Vitamin D, and sure enough, I was flat lined on that.

I pushed for it because, in my late-night research sessions trying to figure out what was happening to me, Vitamin D kept popping up alongside menopause symptoms. It’s often overlooked, but it plays a big role in mood regulation and emotional well-being, and I was living proof of that connection.

Friends, check your Vitamin D. It can have a major impact on emotional balance, energy, and overall mental health. Once I started supplementing, I felt real relief, not an overnight miracle, but enough to take a noticeable edge off the heaviness I’d been carrying.

I still supplement to this day because my Vitamin D levels tank if I don’t. I use Thorne Vitamin D-5000, which has worked well for me. I’ll include a list of the supplements I currently take in the Resource Guide at the end of this blog.

But the weight? Oh, that just kept coming. And not just any weight, the menopause belly. You know, that soft little souvenir that makes you feel like a laughing Buddha sculpture. No amount of workouts or “clean eating” seemed to move it.

In October 2023, I started hormone replacement therapy (HRT)- two specific components prescribed by an amazing primary care doctor who truly got it. She understood menopause beyond the surface, and for the first time, I felt supported. Game changer.

In 2024, I found a menopause specialist through The Menopause Society, and we added the third component to my HRT plan. Blood work showed a few indicators that made sense for this next step. I was still hoping for a little respite from the infamous meno-weight gain, but my doctor made sure I didn’t pin all my hopes on that. Weight loss isn’t always an outcome of HRT, and that’s okay. What it did give me was a foundation for everything else, stability, energy, and peace of mind.

The anxiety, the fog, the mood swings, body aches, gums bleeding, sleep issues, energy levels, the “who even am I anymore” feelings, all of it improved. It wasn’t a cure-all, but it was enough to make me feel like me again. And honestly? I’ll take that as a win.

And just to be clear, when I talk about weight gain, it’s not about chasing my 20s or 30s, or trying to get an unrealistic version of me from the past. I’m not looking for a quick fix. I’m working toward being here as long as I can, in the healthiest version of me.

I support everyone in how they choose to navigate their own body and journey, and I want you to know that I’m not shaming, judging, or prescribing any one path. I’m grateful for the progress I’ve made, the lessons along the way, and the body that’s carried me through all of it.

A quick note on bloodwork:
Bloodwork isn’t the gospel when it comes to understanding hormone changes, it’s one piece of the puzzle. Hormone levels can fluctuate wildly, especially in perimenopause and all through the menopause journey, so a single test may not tell the whole story. Still, a broad panel provides valuable insight and helps rule out other issues.

The key? Pair those results with your symptoms. How you feel matters. Keep speaking up, keep tracking, and keep asking questions, that’s how you get closer to care that truly fits you.

_{Information adapted from current menopause care guidelines, including The North American Menopause Society (NAMS) 2022 Hormone Therapy Position Statement and the 2020 Menopausal Hormone Therapy Guidelines.}

Beyond the Hot Flashes

Menopause impacts every system in the body. We often hear about hot flashes and night sweats, but the reality goes much deeper, changes that many women aren’t prepared for.

Some of the common challenges include:

• Brain fog & mood changes - not weakness, but neurological shifts tied to hormones.

• Sleep struggles & fatigue - making recovery and training feel impossible.

• Joint pain & gum health issues - connective tissue changes and inflammation. Oh, and let’s not forget the bleeding gums. I thought I was developing periodontal disease. My dentist’s advice? “You need better oral hygiene.” I said, “Buddy, I’m the one at work who brushes after lunch and snacks, I brush and floss like it’s my job!” Still, not one mention that, hey, this could be hormone-related.

• Heart rhythm changes - while AFib hasn’t been proven to be caused by menopause, some women (myself included) notice palpitations, skipped beats, or flutters during this stage. My AFib became part of my midlife journey, and while I can’t say menopause caused it, it made me ask bigger questions about women’s cardiovascular health in this phase of life.

• Weight gain & insulin resistance - not a sign of failure, but part of how metabolism shifts in this transition.

And then there’s the brain fog. If you’ve ever been mid-sentence in a meeting and suddenly lost the word “printer,” “email,” or worse, your boss’s name, you know the panic. You try to play it cool, smile, nod, hope the word returns before the silence gets weird. Meanwhile, your brain’s on vacation somewhere sunny, and you’re left thinking, I swear I’m not nuts, or on drugs, it’s hormones!

But how do you reconcile that in the workplace? You don’t. You smile, breathe, and remind yourself: Suck it up, buttercup, this one’s gonna be a doozy.

None of this means you’re “less than.” It means your body is adapting. And the good news? There are ways to navigate it.

What Helps: Options to Explore

Every woman’s path is unique, but here are a few supportive steps you can consider:

• Find providers who listen. Don’t stop until you feel heard. Menopause-informed doctors exist, and they can make all the difference. Keep searching until you find the one who truly sees you, hears you, validates you, and helps you move forward with confidence.

• Ask the harder questions. For example: “Could this be menopause-related? What are my options besides “wait it out? Are you familiar with the latest research or guidelines? Can we review my cholesterol, heart health, and bone density in the context of menopause?”

• Learn about HRT. For me, starting HRT in 2023 (post-menopause) was a turning point, it didn’t fix everything, but it improved my sleep, brain fog, mood, joint pain, heart health, and gum health. HRT isn’t for everyone, but the decision deserves more than fear or dismissal.

• Learn about natural remedies. There’s a lot out there, and a lot of noise. Dr. Stacy Sims’ Menopause 2.0 course covers how evidence-based natural approaches can support hormonal health, energy, and sleep alongside lifestyle and nutrition changes. Some women find relief with tools like magnesium (for sleep and muscle recovery), omega-3s (for heart and brain health), or adaptogens such as ashwagandha and rhodiola (for stress and mood support). Others benefit from mindfulness, yoga, or breath work.

  The key? Know what’s backed by science, what’s safe for you, and what truly fits your life. Natural remedies can complement, not replace, good medical guidance.

• Move with purpose. Training doesn’t have to stop, but how you train, fuel, and recover may need modifications.

• Lean on resources. Books like Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond by Dr. Stacy Sims with Selene Yeager and podcasts like Hit Play Not Pause have opened doors for me and I have empowered myself on so many levels.

Why This Matters in Coaching

Menopause is one piece of the puzzle, but it’s not the whole picture. In my coaching, I don’t only talk menopause. I coach the whole athlete: body, mind, and life.

What I’ve added to my approach is this: recognition that menopause is real, it matters, and it impacts performance, recovery, and well-being. Whether you’re brand new to movement, returning after time away, or have been training for years, you have the right to feel supported, informed, and empowered in this stage of life.

Right now, I’m taking Dr. Stacy Sims’ Menopause 2.0 course as part of my USA Triathlon continuing education, because women need more than silence and snake oil. We need science, strategies, and support that actually help.

As a coach, I want to provide that, not guesswork or “this worked for me” advice, but tools grounded in evidence.
According to Dr. Stacy Sims’ Menopause 2.0 course (drstacysims.com), it covers:
• The biology of menopause and the hormonal shifts involved
• Interventions (HRT and alternatives)
• Adjusting training (when, how hard, what types) as your body changes
• Menopausal nutrition, including what works, what doesn’t, and diet adjustments
• Case studies that show how these strategies played out in real women’s lives

Dr. Sims blends research with real-world application, the kind of information that helps women train smarter, recover better, and feel more like themselves again. This knowledge directly shapes how I support my athletes, helping them thrive in both sport and life, no matter where they are in the menopause journey.

Content summarized from Dr. Stacy Sims’ Menopause 2.0 course. Source: drstacysims.com.

Resources for Support and Learning

If you’re looking for trustworthy, science-based, and community-driven resources on menopause, here are a few I recommend:

• The Menopause Society: menopause.org
  Evidence-based information, healthcare provider directories, and the latest research on menopause and midlife health.

• Hit Play Not Pause Podcast (hosted by Selene Yeager)
  Weekly conversations with experts and athletes that break down the science, share stories, and help women thrive in sport and life through menopause and beyond.

• Hit Play Not Pause Facebook Group
  A supportive community where women share experiences, resources, and encouragement.

• Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond
  By Dr. Stacy T. Sims with Selene Yeager, a game-changing book on how to train, fuel, and thrive during menopause and midlife.

• Feisty Menopause: feisty.co/menopause
  A platform dedicated to education, advocacy, and empowerment for active women navigating menopause.

• Dr. Maria Sophocles, MD: Menopause and HRT Specialist, Women’s Health Advocate
  Dr. Sophocles is a passionate supporter and educator of women’s menopause journeys. She is known for her expertise in menopause, female sexual function, and evidence-based women’s health care. I first saw her before she transitioned to concierge practice, and one of the clinicians she trained in her office now provides my ongoing care. Dr. Sophocles continues to lead, educate, and advocate for better menopause support and care, I’ve had the opportunity to hear her speak in person, and she’s truly amazing. You can follow her on Instagram for insight, education, and empowerment.
  Website: mariasophoclesmd.com

Disclaimer: I am not affiliated with any of these organizations, platforms, or authors, and I do not receive compensation for sharing them. These are simply resources I have found valuable and want to pass along in support of others.

Supplement Snapshot

Alongside education and training, these are the everyday tools that help me feel my best, simple, supportive pieces of my routine that keep me steady as I continue learning, training, and coaching through this stage of life.

• Thorne Basic B-Complex- Tissue-ready B vitamins with choline to support energy, brain health, and red blood cell formation. (Gluten-free, dairy-free)

• Thorne Vitamin D-5000- Vitamin D3 to support healthy bones, muscles, cardiovascular, and immune function. (NSF Certified for Sport, dairy-free, soy-free)

• Thorne Magnesium CitraMate- Magnesium citrate-malate blend to support heart, muscle, lung function, and bone density. (Gluten-free, dairy-free, soy-free)

• Thorne Iron Bisglycinate 25 mg- Highly absorbable iron that’s gentle on the stomach and supports healthy red blood cell formation. (NSF Certified for Sport, gluten-free)

Disclaimer: I’m not affiliated with these products, and this isn’t medical advice, it’s simply what works for me. Always talk with your healthcare provider before adding or changing supplements.

You Are Not Alone

Menopause is real. The struggle is real.
And so is your strength.

If you’re finding random chin hairs, waking up at 2 a.m. and staying awake, or blanking on your best friend’s name mid-sentence, welcome to the club. We’re thriving, we’re learning, and some days we’re just trying to remember where we left our coffee.

If you’re walking through this transition, pre, peri, or post, you are not broken. You are not alone. You can thrive, in sport and in life.

And wherever you are on this wild, beautiful, ever-changing ride, know this: I see you. I get it. And I’m holding space for you to keep showing up, strong, curious, and still shining.

I coach athletes of all identities, experience levels, and life stages, because understanding how the body changes over time helps everyone perform better and live stronger.

For those navigating menopause or hormonal transitions, that means learning how to train, fuel, and recover with confidence. For others, it’s about understanding these changes so you can support the people you race with, live with, and love.

If you’re ready to train with empathy, purpose, and a plan that meets you where you are, I’d love to connect.
jennifer@shinemultisport.com

Thanks for being here.

Keep SHINING!