With Dr Nicky Keay

Menopause. Just the word alone can spark confusion, fear, or a shrug of “I’ll deal with that later.” But here’s the thing: this transition isn’t just about hot flushes and saying goodbye to your period, it’s a whole hormone journey, and one that deserves more celebration and less doom.

On a recent episode of The Cyclist podcast, Dr Nikki Keay, medical doctor and hormone health expert, joined Jess to break it all down. Together, they cut through the myths, normalised the symptoms, and reframed menopause as something empowering, not shameful.

Here’s what you need to know.

1. Menopause in a Nutshell

Menopause is officially the moment your ovaries retire, 12 months without a period. For most, it happens around age 51, but anywhere between 45 and 55 (and sometimes earlier or later) is totally normal.

But here’s the kicker: menopause itself is just one date. The real chapter is perimenopause, the years leading up to it, usually 6 to 10. That’s when estrogen and progesterone start fluctuating, and symptoms show up.

2. Perimenopause Doesn’t Wait for Your 50s

Think perimenopause only happens “later”? Not always. It can start as early as your late 30s for some women, while others glide into their mid-40s before noticing changes. Everyone’s timeline is unique, it’s your own personal “hormone odyssey.”

3. Beyond Hot Flushes

Yes, 3 in 4 women get hot flushes, but menopause and perimenopause bring a whole mix of symptoms, including:

• Shorter, heavier, or unpredictable cycles

• Sleep that feels broken (even without the sweats)

• Random body aches and pains

• Mood shifts or anxiety out of nowhere

• PMS that suddenly feels like it’s on steroids

4. Hormones Are Not the Enemy

Let’s stop villainising our hormones. These shifts are not signs of your body “breaking”, they’re natural adaptations.

In Japan, menopause is beautifully called the “second spring.” Imagine it as a time of renewal, a reset button for the next season of life.

5. How to Support Yourself Through It

• Track and tune in: Notice changes in your sleep, mood, and cycle.

• Nourish, don’t skip: Balanced meals (especially breakfast) keep your hormones fuelled.

• Prioritise recovery: Rest is a hormone health essential, not a luxury.

• Ditch the myths: Forget “hormone imbalance.” Your hormones aren’t misbehaving, they’re adapting to you.

6. The Big Takeaway

Menopause isn’t a disease, a punishment, or the end of your story. It’s a new season, your “second spring.” And the more we know ahead of time, the less scary it feels when it arrives.

So whether you’re 25 or 55, now’s the time to get curious. Because when it comes to your cycle and hormones, knowledge really is power.

Want the full scoop? Tune into Dr Nikki Kay’s conversation on The Cyclist Podcast for myth-busting, nutrition tips, and everything you wish you’d learnt in health class.