Podcast Summary: The Everyday Millionaire and Mindset Matters Podcast

Episode 235: Menopause Explained for Men and Women—Hormones, HRT and Midlife Health with Debra Atkinson

Host: Patrick Francey
Guest: Debra Atkinson (Founder, Flipping50)
Date: December 23, 2025

Episode Overview

This episode digs deep into menopause, unraveling the real science, myths, challenges, and proactive strategies for women—and the men who care about them. Host Patrick Francey interviews Debra Atkinson, founder of the menopause-focused fitness community Flipping50, to explore the evolving conversation on women’s health at midlife and beyond. Together, they tackle everything from hormonal shifts and hormone therapy to the all-important role of strength training, bone density, mental health, and reframing aging as a vibrant, empowered stage of life.

Key Discussion Points & Insights

1. Why Menopause Matters for Everyone (03:30–05:13)

• Not just for women: Men should care about menopause if they love, work with, or care for any woman over 40.
• Changing the narrative: "If you love a woman over 40 and you don’t understand menopause, you are flying blind." — Patrick Francey (01:47)
• This stage is not “the beginning of the end,” but the potential start of the strongest decade.
• Menopause affects relationships, family, and the workplace—it’s vital knowledge for all.

2. Research Blind Spots and Shifting Science (05:13–08:09)

• Historical gender gaps: For decades, exercise and health research excluded women, making menopause poorly understood and mistreated.

• Boomers pushed back: Baby boomers, dissatisfied with “it’s just aging” answers, forced more inquiry and research on women’s experiences.

  “We will be a generation that changes the way we all age... If we change the way women age, we change the way we all age.” — Debra Atkinson (04:24)

• Now, 44% of sports medicine research subjects are female (up from 38% ten years ago).

3. Defining Menopause and the Roller Coaster of Symptoms (08:48–11:52)

• What is menopause?

  • Technically, it’s when a woman is 12 months past her last period.
  • Perimenopause (late 30s/early 40s through menopause) can last 11–20 years; postmenopause lasts for life.
  • Symptoms and timing vary dramatically—every journey is unique.
  • Physically, estrogen, progesterone, testosterone, and growth hormones drop, while cortisol (stress) rises.

  “Every woman’s journey [through menopause] is as unique as her thumbprint.” — Debra Atkinson (09:31)

4. Mental & Emotional Side of Menopause (13:28–16:12)

• Beyond physical: Menopause is often accompanied by identity challenges, sense of control issues, and feelings of loss (fertility, energy, youth).

• Attitude matters: Positive outlooks can add “seven years to your life” (13:44).

• Women who stay purposeful and proactive generally weather menopause better.

  “There’s a lot of mourning: for energy, for control, for the body you once had.” — Debra Atkinson (15:43)

5. What Changes—and What Can Feel Out of Control (16:32–19:05)

• Symptoms: Hot flashes, insomnia, brain fog, weight redistribution (more belly fat), loss of muscle tone, low libido, intimacy issues, and even strange sensations (e.g., “electrical feelings in the mouth”).
• Mental health: Depression and anxiety risks soar; hormonal changes can affect cognition and mood.

6. Hormone Therapy & Modern Approaches (21:14–25:29)

• Greater awareness today: Options like HRT (now being reframed as “hormone therapy”) are better understood and safer than once believed.

• Misinformation lingers: Many women and doctors still fear outdated risks; education and individualized approaches are key.

• Personalized support: Functional medicine doctors may look deeper than standard Western practices.

  “The infamous nurses study is still out there… Even once it’s been disproven, [that fear] lives on.” — Debra Atkinson (21:22)

7. Proactive Health and the Power of Strength Training (27:11–31:19)

• Muscle is medicine: Lifting weights before and during menopause is one of the best predictors of blood sugar regulation, less fat gain, better bone health, and feeling strong post-menopause.

• Start early: Building muscle in your 30s sets women up for easier menopause—but it’s never too late to start.

  “If a woman has more muscle when she enters menopause, she's going to have better blood sugar control.” — Debra Atkinson (29:06)

• Bone health: Getting bone density scans in your 30s, not just at 60+, helps set a true personal baseline.

8. Supplements, Nutrition, and Micronutrients (36:25–45:11)

• Food is no longer enough: Soil quality, modern food production, and hormonal changes make supplements vital.

• Essentials: Vitamin D3/K2, magnesium, omega-3s (with balance to omega-6), and possibly creatine (for muscle and brain).

• Test and optimize: Use micronutrient testing, not just “averages,” to guide supplementation.

  “There is no way… we can absorb all the nutrients we need from food. Supplementation is smart nutrition, not cheating.” — Debra Atkinson (39:06)

• On creatine: Once just for bodybuilders, now proven beneficial for women—supports muscle, bone, and brain health (45:25).

9. Motivation, Mindset, and Sustainable Habits (47:38–55:12)

• Dopamine deficit: Postmenopausal women have fewer dopamine receptors, making exercise “highs” less notable and workouts harder to stick with.

• Stacking motivation: Combine social connections, music, sunshine, and accountability to boost adherence.

• Vanity is a valid driver: If it gets you moving, it’s worth it.

  “You keep your promise to yourself. That is pretty powerful.” — Debra Atkinson (88:20)

10. Benchmarks, Lifestyle Advice & Avoiding Unrealistic Standards (57:06–59:59)

• Beware social media “benchmarks”: Social media often raises unrealistic standards and can intimidate rather than inspire.

• “Meet people where they are,” not as the “already-fit guru” (61:50).

  “If we can keep [the 80% not exercising] close to our hearts, they're the ones who need us.” — Debra Atkinson (57:32)

11. The Importance of Self-Care for Women—and Men’s Role (63:40–69:33)

• Women often neglect self-care: Caregiver guilt is strong. When women do something just for themselves, their families benefit too.

• Men: Support her self-care. Book her that massage or retreat. Encourage boundaries and time away—everyone wins.

  “The most selfless thing you can do is look after yourself…” — Patrick Francey (63:40)

12. Realistic, Compassionate Coaching (70:36–74:35)

• No going “back”—look ahead: Aging means changing expectations; sometimes what comes next is even better.
• Men: Listen, ask, and support: “Get curious” about your partner’s menopause experience instead of assuming (74:35).

Notable Quotes & Memorable Moments

• On positive aging:

  “There’s something for me about turning the corner at 60. It’s like I really don’t care what anybody thinks anymore.”
  — Debra Atkinson (13:49)

• On exercise science:

  "Nobody’s ever fractured a bone lifting weights… but people tend to fall because they’re frail and break bones. High impact and heavy lifting for people with osteoporosis are safe."
  — Debra Atkinson (33:17)

• On discipline vs. habits:

  “It’s not about habits. It’s about discipline… What are we tolerating? We’re tolerating the bullshit we share. We tolerate our lies and we gotta quit it. Stop it. Everybody just stop it.”
  — Patrick Francey (89:01)

• On never being too late:

  “It’s never too late… We’ve got 90-year-olds who start lifting weights and make strength gains. So start right now.”
  — Debra Atkinson (86:19)

Key Timestamps: Important Segments

• [03:30] Menopause: Why men should listen
• [08:48] What is menopause? Perimenopause explained
• [13:28] Mental and emotional experience of menopause
• [16:32] Physical symptoms and loss of control
• [21:14] Hormone therapy myths, safety, and choices
• [27:11] Building the foundation: Muscle, bone density, and starting young
• [36:25] Supplements: Essentials, testing, and why food isn’t enough
• [45:25] Creatine, brain fog, and muscle retention for women
• [47:38] How motivation, dopamine, and “fun” factor into sticking with it
• [57:32] Avoiding intimidation: Meet people where they are
• [63:40] Self-care, guilt, and empowering women (plus how men can help)
• [70:36] Unrealistic expectations and social media benchmarks
• [74:35] Top tips for men supporting women through menopause

Actionable Takeaways

• Women: Strength train as early as possible; muscle is crucial for hormones, metabolism, and healthy aging.
• Start now: No matter your age, it’s never too late to benefit.
• Supplement smart: Test, don’t guess, and optimize for your own needs.
• Mindset matters: Reframe aging and menopause as new beginnings.
• Men: Ask questions, listen, and proactively support your partner’s self-care and health goals.
• Coaches & health providers: Meet clients where they are, not where you think they should be.

Final Message

This episode urges listeners to discard old scripts about aging and menopause, to leverage science-based strategies, and to recognize strength, self-care, and mindset as non-negotiable pillars for a vibrant, purposeful life—regardless of age or gender.

“It’s never too late. Start right now.” — Debra Atkinson (86:19)