Why Menopause Feels Heavier Than Hormones

A Note From Russell

When I introduced this newsletter, I said we'd look at midlife change through three lenses: body, mind, and identity. This first edition lives squarely at the intersection of the first two, and it quietly touches the third.

In working with couples and individuals navigating the relational side of change — the conversations that get harder, the bandwidth that seems to shrink, the identity questions that surface when life recalibrates. And one truth shows up again and again: the relational and emotional struggles of midlife are never purely relational or emotional. They happen inside a body. When physiology is under strain — fractured sleep, a nervous system running hot, energy production in decline — patience is usually the first casualty, and the people closest to us often absorb the difference.

That's why I wanted to begin here, with Rick Fischer. Rick is a mineral-health educator whose work has influenced how I understand the physiological layer of midlife transition — the part that rarely makes it into relationship conversations, but quietly shapes them.

I asked Rick to introduce the mineral perspective on menopause. His article follows, in his words.

— Russell

An Introduction to the Importance of Minerals in Menopause

For many women, menopause sometimes feels like it arrives overnight — sleep becomes more difficult, anxiety appears seemingly out of nowhere, heart palpitations, brain fog, mood changes, unexplained weight gain, hot flashes, hair loss, or aches and pains all might start showing up. While we think of these as "hormonal changes," most of these symptoms have their roots in an underlying mineral imbalance.

Perimenopause can begin in the late 30s or 40s, as ovarian function gradually begins to decline. At the same time, this is often a time in life when demands increase. Raising children, caring for aging parents, managing a career, and simply dealing with years of accumulated stress can place increasing demands on the adrenal glands. Then, menopause hits.

The ovaries now dramatically decrease their output of sex hormones — most notably progesterone, which plummets early. Progesterone supports our primary calming neurotransmitter, GABA, helping to promote restful sleep and emotional resilience.

The Mineral–Hormone Connection

The other problem is we can't just look at hormones — we also need to consider the nutritional and mineral environment in which those hormones are produced and utilized.

Minerals such as magnesium, zinc, potassium, copper and others are involved in hundreds of enzymatic processes throughout the body. Zinc, for example, supports the ovaries to produce progesterone (up until menopause). Copper and estrogen have a relationship where, as one goes high, typically so too does the other. Magnesium and zinc are both supportive for that calming neurotransmitter I mentioned earlier, GABA. Excess copper (as well as even just high stress alone) negatively impacts magnesium and zinc. These various mineral imbalances go on to affect cellular energy production, stress physiology, neurotransmitter function, hormone metabolism, and even mood and how we show up emotionally.

The Copper Question

Copper deserves particular attention. Estrogen tends to raise circulating copper levels, while elevated tissue copper can, in turn, amplify estrogen activity. This relationship becomes particularly significant during perimenopause, when progesterone levels drop far earlier and more sharply than estrogen. Even as absolute estrogen levels eventually decline in postmenopause, a high copper load alongside low progesterone can create or exacerbate a state of relative estrogen dominance — further altering cellular energy production, stress tolerance, and nervous system balance. As taught in the Mineral Mastery program, the psychological impacts of copper imbalance can have profound consequences on mental health and relationships.

Coping Habits That Backfire

The things we do to cope with stress and the increasing demands of life during this time can make the situation worse.

That nightly glass (or two) of wine may seem like an easy way to unwind and fall asleep, but alcohol can interfere with sleep quality and adds another burden to a system already struggling to maintain balance. Alcohol also depletes magnesium, our main calming mineral that supports GABA. Rather than spending more of your "new menopause budget" on wine, consider investing in the foundations that actually support your health: nourishing food, minerals (and proper mineral testing beyond blood, which typically misses these imbalances), restorative sleep, movement, working with a practitioner for support in these various areas, and education to empower your own knowledge and health for the years ahead.

The Toxic Metal Factor

There is another important consideration: toxic metals.

Lead, for example, can slowly accumulate in bone over many years. As estrogen tends to decline with menopause, this leads to increased bone resorption (loss of calcium from bone). As calcium is lost, with it, some of that stored lead gets released back into the bloodstream. Lead can increase the risk for liver and cardiovascular issues, fatigue, memory impairment, emotional instability, and many other symptoms. And this is just one of many toxic metal connections. The good news is that there are many things we can do to support bone integrity and keep calcium in bone. Also, by optimizing our body's mineral system, we help reduce toxic metal retention in the first place.

The Bigger Picture

This is why menopause shouldn't be viewed as simply a matter of "low hormones." HRT may be appropriate for some women, but keep in mind, hormones are only one piece of the picture. It's important to recognize that minerals help regulate your hormones — yet the mineral connection is so commonly overlooked.

Sometimes the missing piece isn't another hormone. It's understanding how minerals and toxic metals affect hormones (and related symptoms), and then through testing discovering your unique mineral and metal status. So many symptoms of menopause can be improved when the mineral and metal component is properly addressed.

− Rick Fischer, Mineral Health Educator

I would venture to say that divorce courts are loaded with people whose relationships were destroyed by copper toxicity."

Dr. Richard Malter, PhD

Where This Connects

Notice the thread Rick pulls on: psychological impacts, mental health, relationships. This is the Body lens and the Mind lens meeting in one place — and it's exactly why this newsletter exists. When one person's physiology changes, the relationship changes too, whether anyone can name why or not.

The Change Companion is educational, not medical advice. For questions about your own health, work with a qualified practitioner.

Until next time,

Russell