Welcome to the Menopause Unscripted Podcast.
I'm Farah Kariamburi, your Belly Blaster Menopause Coach and creator of the Meno-Fit Fat Loss Method, tailored for menopausal women.
As an expert in deep health, I aim to offer professional women simple, effective tips to boost body confidence and regain control during menopause.
Each episode is dedicated to fostering healthier habits, steering clear of temporary fixes like fad diets and pills, for enduring weight loss.
So, grab your cuppa or bring me along on your walk, as we journey towards sustainable results together.
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Données mises à jour le 24/09/2026
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Where Did She Go? Why Confidence Drops In Menopause And How To Rebuild It
Saison 2 · Épisode 118
lundi 21 septembre 2026 • Durée 35:06
You catch your reflection in a shop window and wonder where that confident woman went.
I want you to hear this today, she hasn't gone anywhere, menopause has just knocked the wind out of her.
In this episode I explain why confidence drops so much in menopause, starting with the real chemical reason, oestrogen receptors run through your brain, your mood and your sense of self belief, so when it drops, anxiety and self doubt creep in.
I talk through my own experience with hair loss and body changes since giving birth at 48, and why I investigate the root cause rather than blaming myself or accepting it as just how things are now.
I get honest about the skin I can now squidge at my sides, the shape changes that stay even once the weight comes off, and why your worth was never your waistline.
I share why lifting progressively heavier weights builds a different kind of confidence, one built through action and small wins, not through fitting into old jeans.
And I talk about the importance of having women around you who lift you up, because confidence grows faster in good company.
I close with five things to hold onto, the dip is hormonal, your body deserves care not punishment, feeling invisible is real so refuse to shrink, catch your inner critic with facts, and confidence is built through action.
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
You have eaten well, slept well, trained hard all week, and then one catch up with a certain friend turns into a bottle of wine and a pudding you never planned on.
That is not a lack of willpower, it is the power of your circle.
In this episode I talk about how the people closest to us can quietly shape our choices, our drinking, our confidence and even our biggest life decisions, often without either of us realising it.
I share what I learned the hard way in my own friendships, and a client story where a single friend kept encouraging her to leave a relationship she actually wanted to save.
We get into why your progress can sometimes trigger a friend's insecurity, why hiding away and making excuses backfires, and how one client lost sixty pounds while still having wine most weekends with her girls.
You will hear five practical takeaways for keeping your friendships and your health goals both intact, without choosing between them.
This one might sting a little, but it needed saying.
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
How Your Home Environment Is Sabotaging Menopause Fat Loss
Saison 2 · Épisode 116
lundi 7 septembre 2026 • Durée 36:56
You know exactly what to eat, yet the cookies still win by four o'clock.
That is not a willpower problem, it is an environment problem.
I talk about why your kitchen, your cupboards and the people you live with are quietly shaping every decision you make, twenty or thirty times a day.
I share my own raisin jar story and what actually changed once I stopped trying to out will power my own house.
I talk about willpower as a battery that drains all day, not a bottomless tank you can rely on by evening.
I get into why the people around you, partners included, can pull you back without meaning to, and how to ask for help without expecting them to change for you.
I also touch on HRT, GLP medications and why keeping weight off long term always comes back to habits and surroundings, not another diet plan.
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
You can be eating well, sleeping well, lifting heavy, and still watch it all slip in one evening with a certain friend.
Two hours in, the glass of wine has become a bottle, the pudding has appeared, and you tell yourself you are just getting older.
That is not a lack of willpower, it is the power of your circle.
I talk about why we often share only half a story with friends so they tell us what we want to hear, rather than what we need to hear.
I share what happened with a client who was being encouraged by a well meaning friend to leave a relationship she actually wanted to save, and how naming that changed things.
We get into why progress can quietly unsettle the people closest to you, even when they love you.
And I tell you about a client who lost significant weight while still having prosecco most weekends, by working out what the drink actually meant to her.
This one is about noticing your normal, not giving up your friendships.
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
How Menopause Is Quietly Killing Energy and Focus at Work
Saison 2 · Épisode 114
lundi 24 août 2026 • Durée 12:54
You are still showing up to every meeting, still delivering, still holding it together on the outside.
But inside, your focus is slipping, your energy is patchy, and you are reading the same paragraph three times without it landing.
I talk through why oestrogen matters far beyond the ovaries and how its decline shows up as real, measurable brain fog, not a personal failing.
I get into why poor sleep is the hidden factor draining your decision making and emotional regulation, even when your hours at work look unchanged.
I share how stress and workload stack on top of hormonal changes, using my client Erin's story of setting boundaries with her boss rather than absorbing everything herself.
I talk about the cost of staying silent about what you are experiencing at work, and why naming it to yourself first changes how you respond.
And I walk through the practical habits, protein rich meals, strength training, hydration, structured breaks and proper sleep routines, that actually support your body through this stage.
This is not about doing less at work, it is about managing your energy differently so you can keep performing.
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
The #1 Mistake Women Make Talking About Menopause at Home
Saison 2 · Épisode 113
lundi 17 août 2026 • Durée 18:50
If you have ever felt more misunderstood than supported at home during perimenopause, this one is for you.
I talk about the biggest mistake I see women make when trying to explain what they are going through to their partner and their children.
It is expecting your family to just get it without ever sitting them down and explaining what hormone changes actually do to your sleep, your mood and your energy.
I share what happened when I sat my own son down and told him honestly what happens when my tolerance is compromised, including the moment I regretted losing my temper with his dad.
I walk through the other patterns that quietly damage communication at home, like only speaking up once you are already overwhelmed, minimising your symptoms, and carrying every task without setting a single boundary.
I give you a simple script for a calm conversation, one that explains what is happening without blame or apology for who you are becoming.
I also share a story from a client in Denmark who was dismissed by doctors at thirty seven and is still living without proper support at fifty five.
Menopause does not just happen to you, it happens to your whole household, and silence only makes it harder for everyone.
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
5 Non-Negotiables for Fat Loss in Menopause | #0112 | The Menopause Unscripted Podcast
Saison 2 · Épisode 112
lundi 23 mars 2026 • Durée 24:39
For nearly a decade I’ve been coaching women through one of the most misunderstood phases of their lives — menopause.
Over that time I’ve worked with more than 500 women, and almost every single one of them came to me with the same goal: they wanted to lose weight, regain control of their bodies, and feel confident again.
But here’s what I’ve learned after all these years of coaching.
Menopause weight loss has become far more complicated than it needs to be.
Everywhere you look there are hormone hacks, detoxes, cleanses, elimination diets, extreme calorie tracking and now the growing conversation around injections like GLP-1 medications.
Sometimes these approaches do work — but usually only for a short period of time.
The real issue isn’t losing the weight.
Many women can lose weight temporarily.
The real challenge is keeping it off.
In this episode, I break down the five non-negotiables I’ve seen consistently transform results for menopausal women who not only lose weight but actually keep it off long term.
These are not extreme strategies.
Sparked by Adversity: From Long Covid and Cancer to Menopause Coach | #0111 | The Menopause Unscripted Podcast
Saison 2 · Épisode 111
lundi 16 mars 2026 • Durée 30:46
In this episode of Menopause Unscripted, I’m joined by Dr. Magali, a UK-based medical consultant, public health specialist, and certified menopause coach.
Her story is a profound masterclass in resilience, moving from debilitating illness to a complete life transformation.
Dr. Magali’s expertise is forged in personal experience. Her health challenges began in 2022 with long COVID and chronic muscle pain so severe she often required crutches.
In 2025, at age 37, she faced a second blow: a breast cancer diagnosis.
While treatment saved her life, it triggered "treatment-induced menopause" almost overnight—an experience she describes as "jumping off a cliff."
Because her cancer was estrogen-sensitive, HRT was not an option.
Facing intense hot flushes, anxiety, and cravings, Dr. Magali refused to accept suffering as inevitable.
Reclaiming Health Through Lifestyle Medicine
Dr. Magali dedicated over 500 hours to researching chronic pain recovery and menopause management.
By applying evidence-based lifestyle interventions and mindset practices, she achieved extraordinary results:
Physical Recovery: She transitioned from struggling to walk to running her first .
The Busy Woman’s Menopause Weight Loss Trap | #0110 | The Menopause Unscripted Podcast
Saison 2 · Épisode 110
lundi 9 mars 2026 • Durée 14:19
Farah here, founder of Perimenopause & Weight Loss Revolution — and in this episode of Menopause Unscripted, I tackle one of the biggest, most misunderstood reasons smart, capable, driven women struggle to lose weight in menopause.
It’s not laziness.
It’s the busy woman’s menopause weight loss trap.
This episode is structured like a survey — and if you’re honest with yourself, it may feel uncomfortably familiar.
I speak directly to the women I work with every day: ambitious, responsible, high-achieving women who carry everyone and everything.
Careers, clients, children, partners, households.
Women who are trying — and trying hard — yet feel like their body is working against them.
We walk through the patterns that quietly sabotage fat loss in menopause:
Skipping or delaying meals because mornings are chaotic.
Coffee replacing protein.
Blood sugar crashing by mid-afternoon, leading to cravings, decision fatigue, and reactive food choices — all intensified by hormonal changes that already make blood sugar regulation harder.
Why “Trying Harder” Fails for Menopause Weight Loss | #0109 | The Menopause Unscripted Podcast
Saison 2 · Épisode 109
lundi 2 mars 2026 • Durée 28:10
In this deeply personal episode of Menopause Unscripted, I’m speaking directly to the driven, ambitious woman whose default setting has always been “try harder”.
The woman who has built her career, her family and her life by pushing through, doing more, and outworking everyone else.
And now, in menopause, she’s doing exactly the same thing with fat loss – and it’s backfiring.
This episode is about why trying harder no longer works in menopause, and why it’s actually making things worse for so many women.
If you’ve responded to weight gain by adding more workouts, more cardio, longer fasts, fewer calories, more discipline and more pressure, this conversation is for you.
I unpack why the habits that worked in your 30s are now driving stress, fatigue, cravings, poor sleep and stubborn belly fat.
Not because you’re failing, but because your hormones and nervous system are changing.
I explain how effort without strategy increases cortisol, disrupts sleep and signals danger to the body – causing it to hold on to fat.
I break down the powerful connection between stress, poor sleep, cravings and fat storage in menopause, and why “just pushing through” is no longer an option if you want results.
We talk about one of the biggest mistakes I see high-achieving women make: .
They’re foundational habits that work with your body rather than against it.
I call them the Five to Thrive.
The first non-negotiable is prioritising protein.
Most women dramatically underestimate how little protein they’re actually eating throughout the day.
When protein becomes the centrepiece of every meal, something powerful happens: metabolism stays active, blood sugar stabilises, cravings reduce and energy improves.
Instead of constantly battling food noise and sugar cravings, your body finally starts working with you.
The second non-negotiable is strength training.
Menopause accelerates muscle loss, and that loss directly impacts metabolism, insulin sensitivity and bone health.
Cardio alone cannot protect you here.
Lifting weights signals to your body that muscle is valuable, which makes fat loss far easier and helps reshape your body in ways many women never thought possible.
The third non-negotiable is sleep.
Many women underestimate how powerful sleep is for fat loss.
When sleep suffers, hunger increases, cravings rise and decision-making becomes harder.
Your body simply cannot regulate hormones, energy or metabolism properly when you’re running on empty.
The fourth non-negotiable is managing stress.
Modern life places enormous demands on women in midlife — careers, families, responsibilities and constant mental stimulation.
When stress remains unmanaged, cortisol rises and fat loss becomes significantly harder.
Learning how to regulate stress is not a luxury in menopause; it’s essential.
And finally, the fifth non-negotiable is consistency.
This may not be the most glamorous part of the conversation, but it is the most important.
Sustainable fat loss does not come from short bursts of extreme effort.
It comes from repeating simple habits consistently over time.
Momentum beats perfection every single time.
These five foundations form the backbone of everything I teach inside my coaching programmes.
Once these habits are established, we can then optimise further through supplementation and, where appropriate, hormone support.
But none of that matters if the fundamentals aren’t in place first.
If you’re a woman navigating menopause and feeling frustrated by weight gain, low energy, cravings or declining confidence, this episode will give you clarity.
I walk you through exactly why these five habits matter and how they can help you take back control of your body during menopause.
Press play and let’s dive in.
Warm wishes,
Farah
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
Symptom Management: She regained control over menopause symptoms without the use of hormones.
Professional Pivot: Her journey inspired her to found Sparrk Life Coaching, where she helps women navigate menopause using lifestyle medicine, NLP, and sustainable behavior change.
Key Themes of the Conversation
Beyond HRT: For women who cannot take HRT due to medical reasons, Dr. Magali explores essential alternative strategies.
Sustainable Habits: Shifting from generic advice to practical habits that fit into busy, midlife realities.
Identity & Reinvention: How health crises can serve as turning points to rediscover personal style, confidence, and authenticity.
Overcoming Dismissal: Challenging the narrative that menopause symptoms must simply be "endured.
Episode Highlights
Lessons in resilience from long COVID and chronic pain.
Navigating the emotional impact of sudden, treatment-induced menopause.
The role of mindset and behavior change in long-term recovery.
How midlife offers a unique opportunity for personal reinvention.
Dr. Magali’s story is a beacon of hope for anyone feeling dismissed by the healthcare system or overwhelmed by hormonal changes.
It is a reminder that even after significant health setbacks, it is possible to restore wellbeing and create a fulfilling life.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
I share my own story here — working full time, raising children, battling perimenopause symptoms, running myself into injury, chasing diets that never fit my life, and wondering why nothing stuck.
Putting everyone else first.
Always.
Leaving yourself with scraps of time and energy — while your body is quietly asking for intentional care.
Hydration. Strength. Recovery. Fuel. Boundaries.
This episode also gets personal.
I talk openly about feeling unheard, being dismissed, being given antidepressants instead of support, and how profoundly hormones shaped a chapter of my life that affected not just me, but my family.
And I ask you to consider how many women are suffering silently — especially those with far less access to help.
But this is not a doom-and-gloom episode.
It’s a clarity episode.
I break down what actually works for women who escape this trap: simple structure, protein at every meal, lifting weights three times a week, daily walking, protected sleep, reduced decision fatigue, fewer extremes, and a long-game mindset.
The message is simple — but powerful:
You don’t need more discipline.You don’t need another strict plan.You need structure, recovery, and consistency.
Menopause weight loss isn’t about doing more.
It’s about doing the right things — repeatedly.
If you’ve ever felt seen by this description, this episode is for you.
Click play and let’s change the narrative together.
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
Chronically undereating protein, overdoing cardio, training fasted, living on caffeine and calling it discipline.
I explain why menopause requires nourishment, not restriction, and why calorie counting and punishment-based strategies fail women at this stage of life.
I also tackle exhaustion head-on.
Tiredness is not a badge of honour.
Being wired but exhausted, dragging yourself through workouts, working excessive hours and ignoring recovery is not commitment – it’s nervous system overload.
And a dysregulated nervous system will protect fat at all costs.
This episode introduces a powerful concept I use with my clients: the self-audit.
Instead of blaming yourself or doubling down, I show you how to ask better questions.
Are you sleeping enough?
Are you eating enough protein at every meal?
Are you strength training or just doing cardio?
Are you managing stress or ignoring it?
Are you consistent, or swinging between extremes?
I explain why menopause fat loss requires alignment, not intensity.
Calm, steady, sometimes boring habits that work with your hormones instead of fighting them.
Strength training, daily movement, protein, hydration, wind-down routines, boundaries at work and realistic consistency.
If you feel like you’re doing everything and nothing is working, this episode will give you clarity, relief and a completely new way of thinking about fat loss in menopause.
You don’t need more punishment.
You need strategy, structure and alignment.
Press play if you’re ready to stop fighting your body and start working with it.
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
