Bone Health, HRT & the Invisible Impacts of Menopause with Nicole Oh (Episode 230)

Hit Play Not Pause

Health & Fitness, Education, Self-improvement, Mental Health

4.9 • 696 Ratings

🗓️ 11 June 2025

⏱️ 47 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

“The person who wins is often the one who is fending off the menopause the best!” Those were words of advice a fellow competitor once gave this week’s guest, physiotherapist and competitive cyclist Nicole Oh. That would be something Nicole would come to learn firsthand just a few short years later, as she found herself navigating mysterious joint pain, hot spells, and concerning bone loss. This week Nicole talks candidly about how she preserved performance during the transition, why she now champions DEXA scans for midlife athletes, and the role of plyometrics in protecting bone health. She also discusses the importance of being proactive—not reactive—when it comes to training, recovery, and maintaining power, and her personal mission to crack 1000 watts.

Nicole Oh is a physiotherapist from Sydney who specializes in the management of cyclists and triathletes. Nicole combines her cycling knowledge and physiotherapy skills to offer bike fitting services for all levels of riders. She also writes for the UK magazine Cycling Weekly on bike fitting, health and injury. Nicole was a late comer to endurance sports, starting as a triathlete, then switching to road racing in 2012 at the age of 35, racing in the UK, Europe, and now Australia. She has won National Masters titles in road and criterium racing, time trialling and cyclocross. You can learn more about her and her work at thebodymechanic.com.au/nicole-oh

Resources:

At 46 menopause took me by surprise - here’s how I’ve coped with the changes and adapted my training. Cycling Weekly

I hit menopause and found I was osteopenic - this is what cyclists (male and female) need to know. Cycling Weekly

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Transcript

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0:00.0	Hey, feisty listeners, Feisty founder and CEO Sarah Gross here.
0:05.0	I am super excited to let you all know that our brand new suite of digital courses is
0:10.3	officially live and on demand starting June 9th.
0:14.8	And these courses are designed for one purpose to give active women like you the tools,
0:20.5	knowledge, and support you actually
0:22.8	need to thrive. For far too long, women's health has been treated like an afterthought. But
0:29.2	not here, not anymore. Whether you're dialing in your nutrition, building strength, navigating
0:35.9	hormonal shifts, or just trying to stay sharp and feel
0:38.8	like yourself, you'll find expert-led science-backed courses built for real life and real bodies.
0:45.6	And to celebrate this launch, you will get 25% off all courses through the end of June.
0:51.7	Check them out now at livefeisty.com. The link will be in the show notes
0:56.5	because your health deserves more.
1:19.0	You are listening to Hit Play, Not Pause, a feisty menopause podcast for active performance-minded women.
1:24.5	I am your host, Celine Yeager. Each week, I bring you advice from athletes, scientists, researchers, and other experts to help you feel and perform you best no matter what your
1:28.6	hormones are doing. This show is a production of Live Feisty Media. Hello, strong feisty women.
1:37.7	Welcome to Hit Play Not Pause, the show where we will never, ever, and I mean ever, tell you to wait until you are 65 years old
1:47.8	to get a bone density scan done. This week, we are talking to physiotherapist, bike fitter, and
1:54.9	elite bike racer, Nicole O. Nicole came on my radar when she wrote a series of stories for Cycling Weekly, which I'll drop in the show notes you can check out for yourself, on what happened when she hit menopause at 46. Specifically, what happened to her bone density, which had been excellent in her early 40s and took a steep turn for the worse just a few years later when she hit
2:17.9	menopause and because I am constantly banging this drum about how we need to
2:23.2	make it standard practice to have women get a baseline bone scan when they hit
2:27.5	menopause if not before I knew I had to have her on and she also talks about
2:33.1	other things we talk about all the time, specifically
	...

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