How Menopause Affects Riding – And How Mountain Biking Helps #47

We dive into what’s actually happening in peri- and postmenopause (hormonally, neurologically, and physically) and how those changes show up on the bike. From fear on technical trails, to fatigue, difficulties concentrating, to the “hit by a truck” recovery days… none of this is random. This episode is science-based and NOT only for women 🤓

You’ll learn:

• to understand women deeper and why the transition is not "in their head" 
• how estrogen and progesterone influence fear, focus, coordination and recovery,
• why everything can suddenly feel harder,
• why muscle soreness and fatigue stick around longer,
• why menopause affects balance and timing,
• why MTB is one of the most powerful tools to feel better during menopause

As always: This is education, not medical advice. Please speak with a healthcare provider about your individual situation — especially if considering HRT or if you have medical conditions.

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Key Links & Research Mentioned, also, diving a little deeper: 

Menopause physiology & STRAW+10:

STRAW+10 staging system (official reproductive aging framework): https://pmc.ncbi.nlm.nih.gov/articles/PMC3340903/ and https://pmc.ncbi.nlm.nih.gov/articles/PMC3580996/

Exercise benefits in peri- and postmenopausal women:

Sleep, mood, psychological well-being: Systematic review (exercise & sleep in menopausal women) https://pubmed.ncbi.nlm.nih.gov/39627770/

Mind–body exercise & sleep improvement (yoga, stretching, relaxation): https://pubmed.ncbi.nlm.nih.gov/40694785/ 

Aerobic exercise benefits: 

Aerobic training improves sleep, mental health, and fatigue in peri/postmenopause: https://pubmed.ncbi.nlm.nih.gov/26382311 and https://pubmed.ncbi.nlm.nih.gov/32993147/ and https://pmc.ncbi.nlm.nih.gov/articles/PMC9730414/

Strength training & cognition:

Resistance training paired with cognitive training improves cognitive function and slows brain-structure decline in older women (RCT): https://pubmed.ncbi.nlm.nih.gov/36312128/

Skipping breakfast & metabolic health:

Skipping breakfast linked to higher risk of osteoporosis: https://pubmed.ncbi.nlm.nih.gov/34313618/

No benefits of time restricted eating vs. just exercise: https://pubmed.ncbi.nlm.nih.gov/40880914/ 

Protein for midlife women:

Whey protein supplementation helps avoid muscle loss and also builds muscle, if paired with strength training: https://pubmed.ncbi.nlm.nih.gov/36235862/

Sleep: 

Sleeping less related to higher obesity risk: https://pubmed.ncbi.nlm.nih.gov/35730978/

Estrogen, why important and why we need to fuel differently: 

Estrogen’s role in muscle, collagen, tendons, inflammation, neuromuscular control (major review): https://pubmed.ncbi.nlm.nih.gov/23460719/

Hormone Therapy: 

Benefits & risks of HRT: https://pubmed.ncbi.nlm.nih.gov/34432008/

Menopause symptoms & prevalence

Menopausal transition symptoms overview (cycle changes, brain fog, vasomotor symptoms, mood): https://pubmed.ncbi.nlm.nih.gov/35525259/ 

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