Explore every episode of the podcast Before the Salad

Feeling out of control with mood swings, fatigue, stubborn weight, or brain fog? You’re not alone — and your food choices could be playing a bigger role than you think.

In this empowering episode of Before the Salad, I share how my own menopause journey led me to transform my diet — and how you can do the same to balance hormones, ease symptoms, and prevent chronic disease.

You’ll learn:

• Why certain foods disrupt your hormones (and your mood)
• The connection between gut health, hormone health, and the immune system
• What to avoid for better sleep, energy, and emotional balance
• What to eat to support your body through menopause and beyond
• How to take the first, realistic steps to lasting change

You’ll walk away with clear, doable actions that will make a real difference — starting with your very next meal.

Thanks for listening to Before the Salad. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

👉 Ready to feel strong, clear, and calm again? Register for the Before the Salad Cafe - my free mini class here: [link]

Until next time, be kind to yourself. You’re not alone — and you’re not broken.

In this honest, encouraging episode, we’re talking about something so many women experience during perimenopause and menopause: unexplained weight gain (and the deep frustration that comes with it).

Because here’s the truth…

Your body isn’t sabotaging you.

It might actually be trying to protect you.

I’ll take you through the science behind the scenes - including the stress–hormone–weight triangle, the role of insulin resistance and oestrogen dominance, and why “eat less, move more” just doesn’t work the way it used to.

I also share a bit of my own story- how I went from being married to a personal trainer and knowing exactly what to do… to suddenly hitting menopause and feeling like none of it worked anymore. It was a confusing and humbling moment that changed how I see weight - not as a failure, but as feedback.

Here’s what you’ll take away from this episode:

🔸 Why weight is often a symptom, not the problem

🔸 How stress hormones and blood sugar affect fat storage (especially belly fat)

🔸 What inflammation and hormone imbalances have to do with stubborn weight

🔸 How your body’s safety signals impact metabolism, cravings, and digestion

🔸 Three gentle, doable shifts you can try this week - no diets, no restriction

Whether you’re carrying a few extra pounds or just feel like your body isn’t responding the way it used to, this episode will help you drop the shame and start getting curious.

Your body isn’t asking to be punished.

It’s asking to be heard.

Tune in now for practical, science-backed insights - all served with compassion, clarity, and a dose of real talk.

Ready to go deeper?

Join me in the Before the Salad Cafe - my free mini class: where we gently explore the connection between your energy, your hormones, and why you haven’t quite been feeling like yourself. 

It’s relaxed, supportive, and made to meet you right where you are.

Or, if you’re ready for personalised support, book a relaxed chat with me. Links in the show notes.

Thanks for listening to Before the Salad. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

👉 Ready to feel strong, clear, and calm again? Register for the Before the Salad Cafe - my free mini class here: [link]

Until next time, be kind to yourself. You’re not alone — and you’re not broken.

Struggling to fall asleep — or waking up at 3am, wide awake and anxious? You’re not alone — and you’re not doing anything wrong. In this episode, we unpack what’s really behind sleep disruptions in your 40s and 50s, including the hormonal shifts, blood sugar dips, and neurological changes that often go ignored.

You’ll learn:

– Why declining oestrogen and progesterone impact your brain’s ability to rest

– What those early-morning wake-ups actually mean

– The surprising link between sleep and blood sugar

– How alcohol, cortisol, and melatonin all play a role

– Simple, realistic strategies to help your body feel safe enough to sleep again

No pressure. No perfection. Just grounded support — and one small shift to start sleeping better tonight.

✨ Plus: Julia shares a gentle “Before the Salad” action step you can try this evening, along with details on her Morning Reset Ritual and live Mini Classes.

Grab your copy of The Morning Reset Ritual Here!

Thanks for listening to Before the Salad. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

👉 Ready to feel strong, clear, and calm again? Register for the Before the Salad Cafe - my free mini class here: [link]

Until next time, be kind to yourself. You’re not alone — and you’re not broken.

Have you ever woken up at 3am, heart racing, mind spinning with everything you’ve ever said or done… only to spend the next day exhausted, craving sugar, and wondering why you just can’t get it together?

Here’s what I want you to know:  

You’re not imagining it. And you’re certainly not alone.

In this episode of Before the Salad, Julia Tyrer — The Menopause Guide — unpacks cortisol chaos: what happens when your stress hormones go haywire in midlife and menopause.

Together, we’ll explore:

• What cortisol really is and why it matters so much in menopause
• How hormonal shifts make your body more sensitive to stress
• Why weight gain, anxiety, cravings, and brain fog aren’t moral failings — they’re messages
• The hidden habits that quietly keep cortisol levels high
• Gentle, practical ways to calm your stress hormones — not through restriction or force, but through kindness, nourishment, and safety

Here’s the truth:

Calm isn’t a luxury. It’s a necessity.

Creating moments of calm in your day isn’t self-indulgent — it’s an act of courage, a choice to honour your body, and a way to protect your future health.

🌿 Before the Salad Action: Choose one small thing today that tells your nervous system, “You’re safe here.” Maybe it’s five slow breaths. Maybe it’s stepping outside with your tea. Maybe it’s saying no without guilt.

💛 If this episode speaks to your heart, share it with a friend who feels overwhelmed right now. Because we are braver, stronger, and kinder together.

✨ Ready for deeper support?  Sign up to Julia’s free mini class Before the Salad: What Every Woman Needs to Know About Energy, Hormones, and Feeling Good Again. Link in the show notes.

And remember, lovely — healing starts Before the Salad.

Thanks for listening to Before the Salad. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

👉 Ready to feel strong, clear, and calm again? Register for the Before the Salad Cafe - my free mini class here: [link]

Until next time, be kind to yourself. You’re not alone — and you’re not broken.

If you find yourself reaching for chocolate at 3pm and thinking, “Why can’t I just get a grip?”, this episode is for you.

Because here’s the truth:

✨ It’s not about willpower.

✨ It’s not weakness.

✨ And it’s definitely not you failing.

In this honest conversation, we unpack:

• Why sugar cravings intensify during perimenopause and menopause
• What’s really behind those energy crashes that leave you foggy and frustrated
• How blood sugar rhythms affect your mood, focus, and confidence
• Three simple yet powerful shifts to ease cravings without restriction or shame
• The deeper truth: cravings aren’t moral failings – they’re messages from a body seeking safety and support

Imagine approaching cravings with curiosity, not criticism.

Imagine letting go of guilt and giving yourself what you truly need.

Imagine feeling steady, clear, and at peace with food again.

That’s what this episode offers you.

If this resonates, share it with a friend who feels like she’s fighting her body. Because when we tell the truth about what’s really going on, we create space to heal.

🌿 Grab my free mini class via the link in the show notes to begin supporting your hormones and energy with kindness.

💛 If this podcast helps you, I’d be grateful if you’d leave a review or buy me a coffee – it keeps me showing up here for you.

Remember, Lovely - You’re not broken. You’re human.

And healing starts Before the Salad.

Thanks for listening to Before the Salad. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

👉 Ready to feel strong, clear, and calm again? Register for the Before the Salad Cafe - my free mini class here: [link]

Until next time, be kind to yourself. You’re not alone — and you’re not broken.

Forget 5am miracle routines and strict schedules — this episode is all about realistic morning practices that help your hormones work with you, not against you.

If your mornings feel rushed, chaotic, or like a survival mission until coffee, you’re not alone. In this gentle and practical episode of Before the Salad, hormone nutrition coach Julia Tyrer shares why what you do in the first 90 minutes after waking can completely shift how you feel — all day long and how you sleep at night.

You’ll learn:

• Why mornings matter more in perimenopause and beyond
• Common habits that quietly throw off your hormones (like coffee on an empty stomach or phone scrolling in bed)
• Five simple steps to reset your hormones each morning — no perfection required
• How to build a routine that nourishes, rather than overwhelms, your system

From light exposure to protein-rich breakfasts and nervous system calming, this episode offers gentle, doable ideas to help you feel more steady, clear, and supported — starting first thing.

🌿 Want support implementing these shifts? Grab Julia’s free Morning Reset Checklist via the link in the show notes or DM “Morning” to @mytreasuredlifenutrition on Instagram.

💛 And next time? We’re diving into cravings, sugar, and what your body really needs when willpower isn’t enough.

Because healing — you guessed it — starts Before the Salad. 🌿

Thanks for listening to Before the Salad. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

👉 Ready to feel strong, clear, and calm again? Register for the Before the Salad Cafe - my free mini class here: [link]

Until next time, be kind to yourself. You’re not alone — and you’re not broken.

Have you ever followed all the “right” health advice — clean eating, more workouts, less rest — only to feel worse? You’re not alone. In this powerful episode of Before the Salad, Julia Tyrer shares five lessons she learned the hard way on her journey to better health — and why traditional wellness advice often backfires when your hormones are out of balance.

Inside, you’ll learn:

• Why common “healthy” habits (like low-fat diets or high-intensity workouts) can make hormonal symptoms worse
• How stress and nervous system overload sabotage your best efforts
• Why midsection weight gain isn’t a failure — it’s your body protecting you
• The power of small, nervous-system-friendly changes
• And the truth that you don’t have to do this alone

If you’re tired of chasing quick fixes and ready for a kinder, more effective approach to health — one that works withyour hormones, not against them — this episode is your starting point.

🌿 Connect with Julia at mytreasuredlife.co.uk or @mytreasuredlifenutrition on Instagram.

💛 Support the podcast by buying Julia a coffee — link in the show notes.

Next up: How your morning routine affects your hormones — and how to make yours work for you.

Thanks for listening to Before the Salad. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

👉 Ready to feel strong, clear, and calm again? Register for the Before the Salad Cafe - my free mini class here: [link]

Until next time, be kind to yourself. You’re not alone — and you’re not broken.

Ever feel like you’re losing your mind — foggy, irritable, anxious, or just not yourself?  In this episode of Before the Salad, Julia Tyrer opens up about the real (and often misunderstood) impact of hormonal changes in your late 30s and 40s.  From mood swings to memory lapses, she breaks down how shifting hormones like oestrogen, progesterone, and cortisol can hijack your wellbeing — and why it’s not just stress or “midlife.”

You’ll learn:

• What hormone changes really do to your mood, sleep, energy, and weight
• How insulin resistance and cortisol create a feedback loop of fatigue and overwhelm
• Why your symptoms are messages, not malfunctions — and how to start listening

If you’ve been told “this is just what happens,” this episode is your reminder: you’re not broken, you’re not imagining it — and there is a better way forward.

Tune in, take a breath, and let’s start healing — before the salad.

🔗 Want to support the show?  Tap the link in the show notes to buy Julia a coffee, or connect at mytreasuredlife.co.ukand @mytreasuredlifenutrition on Instagram.

Thanks for listening to Before the Salad. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

👉 Ready to feel strong, clear, and calm again? Register for the Before the Salad Cafe - my free mini class here: [link]

Until next time, be kind to yourself. You’re not alone — and you’re not broken.

Feeling like your body’s changed and no one gave you the rulebook? You’re not alone — and you’re not broken.

In this first episode of Before the Salad, I share why I created this podcast for women 35+ who are navigating hormone shifts, mood swings, sleep struggles, anxiety, and weight changes — and why the real work starts before what’s on your plate.

You’ll hear:

What inspired this show — and what to expect in upcoming episodes

• A bit of my own story (including the moment I snapped at my GP)
• Why your symptoms aren’t just in your head — and what to do next

This is a space for straight talk, science-backed insights, and support through the messy middle of midlife. Because thriving starts before the salad — in how you start your day, how you think, and how you treat yourself.

Thanks for listening to Before the Salad. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

👉 Ready to feel strong, clear, and calm again? Register for the Before the Salad Cafe - my free mini class here: [link]

Until next time, be kind to yourself. You’re not alone — and you’re not broken.