In 2019, Emmy Award-winning journalist Tamsen Fadal was on air broadcasting the evening news when her head went blank.
The word “summons” was on the teleprompter, but she couldn’t remember how to pronounce it. If you’ve ever watched the news, you know that “subpoena” is not an uncommon word. It wasn’t like Fadal to go on air, but it was becoming more and more common.
Fadal assumed the worst. She thought there was something seriously wrong with her brain. But it turned out it was just menopause – a topic that was taboo at the time.
Through research, Fadal learned that millions of people experience menopause symptoms at any given time—but no one talked about it. In 2020, Fadal posted a video on TikTok in which she listed 34 symptoms of menopause, which quickly received more than a million views and more comments than she could count.
Fadal knew she wasn’t alone, but the post made it clear that people wanted information and wanted to talk about menopause.
The Emmy Award-winning journalist went on to executive produce the first documentary about the challenges women face during menopause, The M Factor. (Look for her new documentary about perimenopause, Before the Pause, in spring 2026.)
Now, her new book, How to Menopause: Take Charge of Your Health, Reclaim Your Life, and Feel Even Better than Before, breaks down perimenopause and menopause, offering expert advice, tips, and personal anecdotes on a wide range of topics—from brain fog to sex, nutrition, and a menopausal career.
We spoke to Fadal about her book and what all women should know about menopause and midlife wellness.
This interview has been lightly edited for clarity and length.
HealthyWomen: You spent 30 years as a news anchor covering stories around the world before shifting your focus to menopause and midlife women’s health. Tell us why it was important for you to shine a spotlight on these issues.
Tamsen remains: It was actually a personal matter because it was something I was going through and I didn’t have any answers to it. I’ve told so many stories over and over again throughout my life, and this was one that wasn’t on my radar.
I think that is Kind of shocking and it says a lot. The more I got into learning about menopause, the more I realized there was a need to understand it, and then a need that other women needed to understand too, and because storytelling is all I know how to do, it started there.
We decided to make a documentary to talk a little more about menopause and tell stories – but there’s only so much you can tell in a documentary. So I started keeping track of everything and ended up writing the book. And the book expanded because I realized that menopause can’t just happen in the doctor’s office. It also has to be a lifestyle, a complete 360°.
HW: In the book you share your personal experiences with menopause symptoms and not knowing you were in perimenopause. What do you want women to know about perimenopause that you wish you had known during this time?
Left over: So many things! I wish I knew the definition of perimenopause – that’s the first thing.
I think it’s important to know that there are many more symptoms – not just hot flashes. Some of my first signs were anxiety and brain fog, as well as waking up at 3am for no reason.
And I want women to also understand that they will get their period during this time and it may not be the same as before. It could be irregular.
I think it’s important to realize that hormones don’t just go down, they go everywhere. They really fluctuate a lot, so you’ll feel like yourself for a month. For a month you may not recognize your own moods. And I think it’s important for women to know that it’s not just in their head.
Finally, there are places to get help, and you need to get that help in advance. You don’t have to wait for your symptoms to get so bad and for you to suffer so much to finally get help. I think that’s probably my biggest message: you don’t have to go through it. There is no badge of honor for this.
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HW: You interviewed 42 experts for your book. What did you learn from any of them that you found particularly interesting or that you carry with you?
Left over: I actually had a few things with me. The first point is that hormone therapy is safer than most women have been told, and I think that was a really important part.
And then I think the other big part of it is understanding sleep, because I think that’s the foundation of everything – at least for me.
Your sleep will somehow break out of you during this time. And it’s not your fault. And I think a lot of women blame themselves, like, “What could I have done to prevent this?” How could I have been better so that this wouldn’t happen to me?’ And I want women to understand that that’s not the case.
Dr. Shelby Harris did a great job with sleep, and with the brain, Dr. Lisa Mosconi plays a crucial role in helping women understand that things can get better and that when this is over and you’re on the other side, you’ll actually feel like a better version of yourself. I think this is an important message for women who don’t normally see it. Usually they look at this as an ending, and I don’t think it is an ending.
HW: As a menopause advocate, you help develop policies that address the impact of menopause on women in the workplace. Tell us why workplace policies to accommodate menopause are important?
Left over: A few different reasons. I think the first reason is that there are so many women at this age right now who are working and at the peak of their careers. And they looked forward to this time, worked hard for this time, and at the same time struggled with many of these symptoms.
Therefore, it is really important to focus on the workplace. I think it’s also important to make sure that women aren’t penalized for some of these symptoms during this time. Symptoms like brain fog, fatigue, and difficulty sleeping can directly impact concentration and confidence. And without support, many women, for example, reduce their working hours, withdraw from leadership roles or leave working life altogether.
It’s important to normalize the conversation. Sometimes politics helps to signal that menopause is not a taboo topic. We have been taught that it is an actual reality. Since middle-aged women make up a significant portion of the workforce, it’s really, really important to treat this as a legitimate workplace consideration. Check out maternity leave. Check out the mental health benefits. There are different ways to develop and implement change and support menopausal women in the workplace, and it doesn’t have to be all or nothing.
Read: Support for menopause in the workplace >>
HW: Your podcast covers many different women’s health topics. Tell us something you recently learned from a guest that surprised you.
Left over: My goodness, there were so many things! One in particular was a conversation about ADHD and menopause that hasn’t even been published yet. It was interesting to see the intersection of these two things and realize that many women weren’t talking about this combination.
The second is the hair-skin connection. Dr. Doris Day talked about hair and skin and menopause on my podcast, and I don’t think I really understood that connection before. She said she could have someone come to her office and she could tell if she was in perimenopause just by looking at her skin.
I found that kind of surprising. Some women think they just don’t care about their skin, but again, we blame ourselves. I like the conversations that allow women to give answers so that they don’t feel like it’s their fault and something they didn’t do right, because I think that’s the message we’ve been given for a long time. If you work harder, it will be better.
HW: What do you think is the biggest myth about menopause?
Left over: There are two. When it comes to the psychological part of menopause, one of the big myths is that it is the beginning of the end of your sexuality and sex life and that it will leave you feeling confident and amazing. And I don’t think that’s true. I think that menopause brings with it some real gifts, and we see them in women feeling freer than ever and excited for what’s next, embracing their wisdom and no longer trying to act like they’re 20 years old.
And the other big myth is hormone therapy. There is a lot of confusion about hormone therapy due to the flawed WHI study and resulting headlines. I think this confuses a lot of women. So I think right now we’re really on the path of educating, educating, educating.
My ultimate goal is to find ways to tell stories so women can understand what’s going on and then find solutions so they’re not walking around in the dark trying to figure out where the light switch is.
HW: As a certified integrative nutrition coach, what do you recommend postmenopausal women incorporate into their diet and why?
Left over: This is for all women – I definitely think protein plays a big role. It’s probably the hardest thing. You know, we hear about it all the time. I think women ask themselves, “How do I even get enough protein?” So focus on that and focus on balance. I’m a big proponent of the Mediterranean diet – it’s what I grew up with. This is what I’ve returned to now after following 1,000 different eating plans over my life – high carb, low carb, up and down.
But I think the Mediterranean diet provides stability if you still eat foods you like. I don’t think food should be a punishment – I don’t think we should fear every meal. I think we should look forward to it.
I think it’s important to make sure you’re getting enough vitamin D because bone health is really important during this time and your omegas are for heart health. The three areas I focus on now as a post-menopausal woman are brain, heart and bone health – the omegas, vitamin D and protein.
Read: 15 minutes with: Vonda Wright talks bone health during menopause and the secret to a long, healthy life >>
HW: If menopause were a character on a television show, who would they be?
Left over: That’s a really good question. Let me think for a moment… Have you ever seen Schitt’s Creek? I would say Moira because she is very unpredictable.
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