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Explore every episode of the podcast Empowered Perimenopause With Francesca Liparoti

Dive into the complete episode list for Empowered Perimenopause With Francesca Liparoti. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

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TitlePub. DateDuration
Episode 6: How To Lose Weight In Your 40s 24 Sep 202400:47:41

If you’re frustrated by what feels like overnight weight gain since you turned 40, do know that you are not alone! Whilst it IS more likely for a woman to gain weight (body fat) as she moves past 40, the good news is that it’s not the way it needs to stay or be. 

In this episode I go through 7 things that are really important to consider implementing if you're 40 plus. These are some key factors that can make a profound difference to your ability to effortlessly manage your weight.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 5: Why You're Gaining Weight In Your 40s 17 Sep 202400:31:32

If you’re in your 40s and you're gaining weight and wondering what on earth is going on, this episode is for you! Perimenopausal weight gain is REAL! And in this episode I explain some of the key shifts that are happening, physiologically, to women as they move into and through their 40s that can result in weight gain.

The hormonal changes we start to experience from late 30s start to create metabolic shifts that can make women three times more likely to gain weight in their 40s. The good news is that once we understand these shifts, we can learn ways to support them and therefore reverse or prevent any unwanted fat gain.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 4: What You Need For A Smoother Ride In Perimenopause 11 Sep 202400:29:40

In today’s episode I’m talking about the various areas of your health and factors that need to be considered and addressed, where applicable, in order to have a much smoother ride throughout perimenopause. AND to have a more peaceful and gentle arrival to menopause when the time comes! 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 3: The Perimenopause Stages And Most Common Early Sign Symptoms 06 Sep 202400:36:50

Are you wondering which stage of perimenopause you're in? Did you even know there are different stages of perimenopause? In this episode, I talk through the different stages of this lengthy, ever-evolving life stage.

I break this all down for you and then chat through some of the most common early signs and symptoms that say you're in perimenopause. 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 2: What's Actually Happening With Your Hormones in Your 40s 05 Sep 202400:45:33

In this episode, I dive into what your hormones are actually doing as you move into the phase of perimenopause, which starts anywhere from mid to late 30s and lasts right up until you reach menopause.

I talk about HOW the hormonal landscape changes and WHY, and discuss the various symptoms and changes this starts to create. I explain how the natural cycling of oestrogen and progesterone (the menstrual cycle) changes in your 40s and the various ways we might FEEL and experience this. Knowing WHY is key when it comes to managing your health and having a much better time navigating your hormones.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 1: Welcome! An Intro To Me And The Show 04 Sep 202400:18:08

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 7: Intermittent Fasting in Perimenopause: Is It Right For You? 01 Oct 202400:47:41

A question I get asked a lot is “should I be intermittent fasting?” The (annoying) answer is “it depends”. I'm sure you've heard a lot about the benefits of fasting but is it right for YOU? And is it right/helpful in perimenopause? In this episode, I talk about the 5:2 and the 16:8 and the variations in between.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 10: Oestrogen in Perimenopause: What’s Happening and How to Help 22 Oct 202400:39:01

This week I'm talking about what's happening with oestrogen through the different stages of perimenopause and how to help.I discuss oestrogen’s role in the many and varied symptoms, challenges, and situations associated with perimenopause, and what you can do to support it, so you can minimise symptoms and issues. Because this IS possible!

As we move into your 40s and through the first half of the decade, oestrogen levels can soar to high levels that you've never had before. PLUS it is fluctuating WILDLY on it's erratic rollercoaster - spiking up super high and then dropping down super low. The physiological impact of this is far-reaching. But once you understand what's happening, you can support your body and brain and minimise symptoms.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 9: Progesterone in Perimenopause: What’s Happening and How to Help 15 Oct 202400:55:16

As we move into perimenopause, progesterone is the first of the two ovarian hormones to start to shift. Changes in oestrogen come a little bit later. As progesterone starts to decline anywhere from mid-late 30s or early 40s, you might notice the consequences of this by way of sleep troubles, anxiety, feeling less resilient, changes to cognition, new or worse PMS, heavy periods, and shorter cycles.

The decline in progesterone is really important part of perimenopause physiology to understand (all of it is!). Once we understand, we can start to learn the things we can do to support it and help minimise symptoms! In this episode I explain what progesterone actually is, what it does and why it's so important, how we make it, why it declines, and to support it. 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 8: Understanding Cortisol: Why You Feel More Anxious And Stressed In Your 40s 08 Oct 202401:01:37

Are you feeling more stressed out since being in your 40s? Does it feel like some thing has just suddenly shifted and now you're feeling more anxious, easily irritated, less tolerant, less focused, and feeling like your cortisol is really high? Maybe you're also noticing physical symptoms like "puffiness" in your legs, face, or hands..

You can’t seem to sleep well anymore and you’re feeling tired but wired at night. And when you do fall asleep, you wake up multiple times in the night..

If any of this sounds familiar, you’re not alone! In this episode, I talk about:

  • Common symptoms associated with high cortisol
  • WHY we commonly start to experience a shift in cortisol levels in our 40s/perimenopause
  • WHY we feel more stressed in our 40s and need to support our nervous system now more than ever
  • Key factors that influence cortisol imbalances
  • Practical ways to support it and feel better
  • Low cortisol and how to identify it

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 11: The Perimenopause Blueprint: Foundational Pillars for a Smoother Ride 29 Oct 202400:35:12

In this episode, I discuss the 4 foundational areas of health I take my one to one clients through and that I teach inside of my Midlife Thrive Membership. I also discuss the other important areas of health we might need to dive deeper into once those 4 foundational pillars have been laid. Addressing all of these areas and getting things more optimal where needed WILL make the hormonal chaos of PM much easier. And what's great is that the same set of nutrition and lifestyle habits address all of the areas!

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 13: Perimenopause Shifts The Entire Hormonal Landscape: What That Means For You 12 Nov 202400:18:47

In this episode I discuss all of the hormonal shifts taking place we move through perimenopause, and how that impacts our entire physiology - including changes to how we process carbohydrates and manage blood glucose levels, changes to your stress hormones, thyroid hormones, DHEA, and testosterone...there’s a lot that’s shifting. And all of these hormones have an impact on things like energy, mood, sleep, and weight.

We mustn't only blame or focus on oestrogen and progesterone - that would be missing a lot of big tricks when it comes to symptoms relief and management.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 12: Foundational Pillar 1 - Understanding + Supporting Blood Sugar Balance + Insulin Resistance 05 Nov 202400:41:48

There are 4 main foundational pillars of health that we must address and support if we want to have a much smoother hormonal ride through our 40s. And, if we want to safeguard our health, both now and in the future. 

In this episode I talk about the first of these foundations, which is blood sugar balance and insulin control. Insulin resistance is a big factor in perimenopause symptoms and challenges, both physically and cognitively. It impacts so many of the typical symptoms experienced in our 40s, including brain fog, mood issues, sleep issues, weight gain and belly fat, and even hot flushes and night sweats. 

You'll learn:

  • Why blood sugar matters
  • What "blood sugar balance" actually means
  • The hormones involved in regulating it
  • The impact of blood sugar dysregulation on our health and experience of perimenopause symptoms
  • How it leads to insulin resistance + what that means
  • How we achieve healthy blood sugar regulation + insulin control

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 14: Understanding Your Circadian Rhythm + How To Get Better Sleep 19 Nov 202400:46:19

Sleep can be profoundly impacted during perimenopause and it can be one of the first things we notice, even as early as late 30s and particularly early 40s. Whether it’s trouble falling asleep, staying asleep or both. And waking up feeling groggy and unrefreshed can become the norm (this is not OK!).

In this episode, I discuss:

  • What the circadian rhythm is and why it matters so much
  • Why and how sleep changes in perimenopause 
  • Why a good night’s sleep starts in the morning 
  • How our evening habits might be holding us back from sleeping well
  • How we need to train and nurture our body clock and nervous system throughout the day if we want successful sleep
  • Simple ways and tips to start nurturing your body clock Additional simple tools for supporting good sleep 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 16: Foundational Pillar 4: Nourishing Movement + Muscle Building Exercise 03 Dec 202400:56:00

Your exercise and movement should be nourishing to your body and nervous system, and support muscle-building. The focus needs to come away from exercise as a weight loss or weight control tool and instead be a vehicle for a healthier, stronger, happier body and mind. The natural side effects of exercising in a way that's nourishing and muscle building is fat loss and a healthy body composition.

In this episode, I talk about:

  • The typical advice and mindset around exercise and movement, particularly for women, and how it is wrecking your hormones, your health AND your weight in your 40s!
  • How we should we be approaching movement and exercise 40+
  • Including the impact of doing too much intense cardio and what to be doing instead
  • Why and how to build muscle
  • The best way to workout for your hormones, overall health, happiness, and waistline
  • How a healthy weekly exercise routine could look

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 15: Foundational Pillar 3: Managing Stress and Supporting Your Nervous System 26 Nov 202400:37:20

Chronic stress and a dysregulated nervous system (resulting from chronic stress and or previous big or little traumas) can (or DOES!) create a lot of hormonal havoc and dysregulation in other systems in the body.

In this episode, I discuss:

  • Recap of what "chronic stress", "nervous system dysregulation", and "nervous system support" actually means
  • Your HPA-axis (stress system in the body)
  • Examples of modern day stressors you not be aware of and realise are impacting you
  • Simple daily tools you can start to implement to support your body and mind cope better with stress and minimise a LOT of the impact of perimenopause!

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 21: Muscle and Joint Pain In Perimenopause: What You Need to Know 14 Jan 202500:16:12

In this episode I discuss the musculoskeletal system (MSK), which is the body's system of bones, muscles, joints, and connective tissues that support the body, enable movement, and protect your organs. And I explain what this “musculoskeletal syndrome of menopause”, which can start in your 40s, and how it can show up in terms of symptoms. I also of course discuss ways you can support it/change it through your nutrition and lifestyle habits.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 20: Tired and Depressed? The Hidden Signs of Low B12 07 Jan 202500:17:48

Are you feeling tired, fatigued? Maybe you’ve got muscle fatigue or weakness? Are you feeling low in mood, depressed, irritable, or anxious?

Whilst these are common symptoms to start to experience during perimenopause, there are other reasons for symptoms like this and it’s important to explore all avenues and not just chalk everything up to your hormones! Getting your B12 levels tested really is “low hanging fruit” because if low B12 is your issue, it’s an easy test and an easy fix!

In this episode, I discuss:

  • What B12 actually is and how it works in the body
  • How we get it
  • How we absorb it and why poor absorption might be blocking you from having good levels despite eating B12 rich foods.
  • Other reasons someone might have a B12 deficiency
  • Forms of B12 and supplement types

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 19: Key Principles for a Happy Perimenopause in 2025 31 Dec 202400:25:55

In this episode, I talk through:

  • Simple daily habits to start focusing on (or to bring back into focus if they’ve gone awry)
  • The key nutrients to check on, which is simple enough to do yourself or speak to your GP about
  • A more comprehensive way to check your thyroid health and why you should be doing this
  • Some simple supportive supplements

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 18: Perimenopause and PMDD 17 Dec 202400:24:39

For some women with PMDD, it can get worse as they move into and through perimenopause. And for some women without PMDD, their PMS can start to present more like PMDD and it may be something to address. 

In this episode, I discuss: 

  • What PMDD is and go into detail about the particular set of symptoms that characterise it and help doctors to diagnose it 
  • How PMDD differs from PMS
  • Various potential mechanisms that might underlie PMDD
  • Natural ways to manage it if you have received a diagnosis from your GP (whether you are choosing to use conventional medication or not)

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 17: Why You Need to Build Muscle After 40 More Than Ever Before 10 Dec 202400:37:35

Building muscle might not be something you’ve given much thought to when it comes to solving some of the typical and most troublesome perimenopause symptoms and challenges. But trust me, building muscle is ESSENTIAL in perimenopause! 

Not only for weight management and fat loss, but for improving a lot of the neurological symptoms experienced during perimenopause, such as  brain fog and cognition issues, hot flushes, night sweats, headaches, migraines, and mood issues. 

In this episode, I discuss:

  • Why consistently building (and holding onto) muscle mass is so important in your 40s and beyond, more than EVER!
  • What’s happening physiologically in your body that makes this so much more important from 40
  • The many different aspects if your health you need muscle for - from weight management to immune health
  • How can you start to consistently build muscle and make it the norm for you

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 32: Is it Your Thyroid, Perimenopause, or Both? 01 Apr 202500:42:12

So many women in their 40s feel dismissed, misdiagnosed, or just completely confused by their symptoms. Fatigue, brain fog, weight gain, low mood, poor sleep, hair thinning, gut issues, and more. Are these signs of perimenopause, or thyroid dysfunction? The truth is: it’s often both. Perimenopause is a time when hormones are changing and shifting significantly, which usually impacts thyroid health or amplifies an existing issue. Symptoms of an under active or overactive thyroid often mimic the symptoms of perimenopause—and vice versa. It’s no wonder so many women feel confused or misdiagnosed.

In this episode, we explore the overlapping symptoms of perimenopause and thyroid issues, why women are so often misdiagnosed, and what to do about it.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 31: Collagen 101: Your Ultimate Guide to Picking the Right One 25 Mar 202500:39:06

Collagen is everywhere, but do you really know how to choose the right one for your needs? In this episode, I break down everything you need to know about collagen, what it is, how it works in the body, and the different types available.

You'll learn:

The role of collagen in skin, joints, hair, and connective tissues
Why collagen isn’t a complete protein (and why it doesn’t count towards your daily protein intake)
The different types of collagen (Types I, II, III, IV, and V) and what they’re best for
The difference between whole (native) collagen and hydrolysed collagen peptides
How much collagen you need daily for real benefits
Things to consider—like histamine sensitivity, kidney stone risk, and best ways to support natural collagen production

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 22: Understanding + Leveraging Your Menstrual Cycle in Perimenopause 21 Jan 202500:58:58

Understanding the phases of the menstrual cycle, and knowing where you are in your cycle on any given day, is a powerful tool for symptoms management in perimenopause. Whilst the nature of the menstrual cycle changes as we move into and through perimenopause, we can still leverage the phases of the cycle to our advantage.

In this episode, I explain how our cycle is changing in perimenopause and I break down the phases of a “regular” menstrual cycle and how we can apply these to our lives in perimenopause. 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 30: Mastering Your Circadian Rhythm: The Key to Better Health in Perimenopause 18 Mar 202500:48:38

In this episode, we dive deep into the powerful connection between circadian rhythms and perimenopause health. You’ll discover how the body’s natural 24-hour cycles impact everything from energy levels to mood and sleep quality, and why supporting your circadian rhythm is one of the most effective ways to feel your best during perimenopause.

Learn how the release of cortisol and melatonin regulates your sleep-wake cycle, and why disruptions to this rhythm can have a profound effect on your overall wellbeing. I’ll explain how factors like light exposure, meal timing, and stress impact your body’s internal clock, and how you can recalibrate it to optimise your health.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 29: Vitex & Perimenopause: How It Supports Progesterone & Ovulation 11 Mar 202500:26:41

Struggling with anxiety, insomnia, or irregular cycles in early perimenopause? Vitex may help by supporting ovulation and boosting progesterone—key for balanced hormones.

In the earlier stages of perimenopause (late 30s to mid-40s), ovulation can become less frequent, leading to lower progesterone levels. This decline can trigger symptoms like mood swings, irritability, breast pain, bloating, heavy periods, and poor sleep. While progesterone naturally declines in perimenopause, that doesn’t mean there’s nothing we can do to support its production!

Vitex (Vitex agnus-castus), a powerful herbal medicine from the Mediterranean, works with the brain and ovaries to encourage ovulation—helping to maintain progesterone levels for longer and ease common symptoms.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 28: Beyond Hormones: Uncovering Hidden Causes of Perimenopausal Symptoms 04 Mar 202500:21:32

In this episode, I go beyond hormones to explore deeper, hidden imbalances that could be driving symptoms like fatigue, brain fog, poor sleep, headaches, weight gain, joint pain, anxiety, and heavy periods. If you’ve made all the right nutrition and lifestyle changes yet still struggle with persistent symptoms, it’s time to look deeper.

Join me as I break down the most common underlying health imbalances that could be at play, and how addressing these root causes can lead to real, lasting relief.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 27: Why Can’t I Focus? How Perimenopause Affects Your Brain and Cognition 25 Feb 202500:35:06

Experiencing brain fog during perimenopause can feel isolating and even a little scary. When our focus and mental clarity shift, it’s easy to think it’s just us. But I promise you, it’s not!

Brain fog is a broad term that covers a range of frustrating symptoms; difficulty focusing, forgetfulness, that ‘cotton wool’ feeling in your head, and constantly flitting between tasks without being able to settle on just one. You might find yourself walking into a room and forgetting why, opening a new tab on your computer with no idea what for, or unlocking your phone only to stare at the screen blankly. Sound familiar? You’re not alone!

 In this episode, I’ll break down why this happens and, most importantly, what you can do to support your brain through it.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 26: How Your Gut Impacts Perimenopause Symptoms (And What to Do About It) 18 Feb 202500:44:07

You might be thinking, “But I don’t have any digestive issues, so gut health doesn’t affect me, right?” Actually, that’s not the case! You don’t need to have classic digestive symptoms for your gut to be out of sync.

While issues like bloating, gas, constipation, or indigestion are common signs of poor gut health, it’s possible to have an imbalance without these obvious symptoms. In fact, gut dysfunction can show up in other ways—like low energy, fatigue, mood swings, anxiety, brain fog, or headaches—symptoms that are also common during perimenopause. 

So even if your digestion seems fine, your gut health could still be influencing how you feel in this phase of life.

In this episode, I explain:

  • The connection between oestrogen and progesterone and gut health
  • The two really important ways your gut (after the liver) is involved in metabolising and balancing your oestrogen. 
  • The most effective ways for supporting this process and improving your gut health straight away

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 25: Hormone Health 101: The Importance of Oestrogen Detoxification 11 Feb 202500:42:41

Your body is constantly detoxifying oestrogen and this essential process (also called oestrogen metabolism or clearance) takes place primarily in the liver and happens around the clock throughout all stages of womanhood—even postmenopause.

When this process doesn’t function properly, it can lead to leftover, "used" oestrogen lingering in the body. This can worsen symptoms like heavy, painful periods, clotting, headaches, mood swings, weight gain, fibroid growth, and even increase the risk of oestrogen-related cancers.

In this episode, I dive into:

  • What oestrogen detoxification is and why it’s so important
  • How this natural process works in your body
  • Why effective detoxification is crucial for your health
  • The habits and nutrients that support optimal oestrogen clearance
  • The factors that can impair it

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 24: How to Eat in Perimenopause 04 Feb 202500:40:23

The truth is, there isn't one specific diet AND there's no one size fits all. BUT, there are some specific recommendations found to be helpful for women as they move past age 35 and especially 40+. I also get asked about red meat and whether or not it's a healthy choice as there is so much conflicting and confusing messaging online these days! So this is what I cover in this week's episode for you.

In the episode, discuss:

  • The most foundational and supportive nutrition principles for perimenopause (late 30s and upwards)
  • WHY this is so important for your hormones and general health 40+
  • Is red meat a healthy choice or not
  • How to eat red meat healthily 
  • A full breakdown of my "Balanced Plate" for your 3 meals 
  • Which foods you might you want to consider limiting or avoiding

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 23: Are These Stressors Tanking Your Progesterone? 28 Jan 202500:36:46

Stress has a huge impact on our ability to ovulate as we move through perimenopause, and ovulation is HOW we make progesterone. Progesterone is the first hormone to start to change when the body moves into perimenopause, and that's because as early as mid to late 30s, we start to have more "non-ovulatory" cycles than we did pre-perimenopause.

BUT it IS possible to minimise progesterone's decline because we CAN support the body to ovulate more months in perimenopause than it would have otherwise. You CAN intervene and make your perimenopause experience a whole lot better :)

In this week's episode, I recap the importance of wonderful progesterone and then I discuss that most of the time, when we don’t ovulate normally, it’s because we’re stressed by something. I discuss the BIGGEST and commonly overlooked stressors for many women in their 40s and how we might start to consider changing it.

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Episode 34: Perimenopause Affects All 12 Body Systems & Why Autoimmunity Can Follow 15 Apr 202500:28:11

Perimenopause isn’t just about hot flushes and mood swings — it’s a full-on hormonal evolution that shifts how women experience life! As your hormones recalibrate, your body adapts in ways that can feel confusing, frustrating, and unpredictable. But this isn’t something to be “fixed.” It’s a transition that calls for education, compassion, and support.

In this episode, we dive into:

  • How the decline in progesterone and the fluctuating nature of oestrogen impact all 12 body systems
  • Why perimenopause is now understood as a time of metabolic upheaval
  • How this phase can trigger or unmask autoimmune conditions like Hashimoto’s, rheumatoid arthritis, or lupus
  • Why making foundational health changes now is your best prevention for future issues like autoimmunity, cardiovascular disease, cognitive decline, and chronic inflammation

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Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 35: Autoimmunity & Perimenopause: Triggers, Gut Health, and What You Can Do 14 Apr 202500:43:13

The hormonal shifts during perimenopause impact all 12 body systems, which can play a role in triggering or worsening autoimmune conditions.

In this episode, I talk through:

  • Why autoimmunity often first appears or flares during perimenopause
  • The role of gut permeability (aka “leaky gut”) in immune dysregulation
  • Common autoimmune triggers (including stress, infections, and toxins)
  • How oestrogen influences immune function
  • The 5R Healthy Gut Reset framework for supporting gut health
  • Practical food and lifestyle tips to reduce inflammation and support your immune system

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Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 33: Magnesium: The Must-Have Mineral for Perimenopause 08 Apr 202500:15:13

From calming the nervous system and supporting sleep to easing migraines, improving insulin sensitivity, and even helping with bone health—magnesium does it all.

You’ll learn what magnesium actually is, how it affects your brain and body during hormonal shifts, and which forms are best for different symptoms. I’ll also cover how magnesium works alongside taurine and why so many women are unknowingly deficient.

Tune in to find out how this powerful mineral can help you feel calmer, more energised, and more resilient in perimenopause.

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Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 37: Confused About HRT in Perimenopause? Your Questions Answered 13 May 202500:43:17

In this episode, I discuss:

  • The difference between HRT (Hormone Replacement Therapy) and MHT (Menopause Hormone Therapy)
  • Why one friend might thrive on HRT while another doesn't
  • The importance of body-identical vs synthetic hormones
  • Speaking with your doctor about whether you need HRT and how to know if you're a good candidate
  • How long medical experts say you can safely take HRT (hint: it's likely longer than you think)
  • My recent personal experience navigating hormone therapy with Dr Mandy Leonhardt

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 36: Perimenopause & Your Gut: What’s Really Going On 06 May 202500:43:38

Since moving into your 40s, have you started noticing changes in your digestion or gut health—like more bloating, constipation, other changes in bowel movements, reflux or heartburn, food sensitivities, or feeling heavier and more sluggish after meals? You're not imagining it, and you're definitely not alone. During perimenopause, our shifting hormone landscape doesn’t just affect our mood or periods—it has a profound impact on the gut too.

In this episode, I’m unpacking the key ways that gut health changes in perimenopause, including:

  • How declining oestrogen and progesterone affect gut motility and the gut lining
  • Changes in the microbiome, including the estrobolome
  • Why gut permeability (“leaky gut”) might become more of an issue
  • The gut-brain axis and how it impacts mood, anxiety, and sleep
  • How blood sugar and stress hormones can feed into gut imbalances
  • What this all means for symptoms like bloating, constipation, food sensitivities, and more

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Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 42: 6 Common Hormonal Imbalances in Your 40s+ and How to Support Each One 17 Jun 202500:34:34
Your 40s is not the time to push through with the habits that worked in your 20s. Hormones shift, and so should your habits and routines. In this episode, I’m breaking down 6 of the most common hormonal imbalances women face in their late 30s and 40s (and beyond), and sharing simple, nourishing ways to support your body with each one. I discuss: Mentioned in this episode: Tune into episode 42 and learn how to shift from hormonal chaos to hormonal harmony, one change at a time! Support for the Empowered Perimenopause Podcast: Your support in listening to these episodes ... Read more
Episode 43: More Than a Period: Why Ovulation Is the Key to Hormonal Health 16 Jun 202500:52:41

True menstrual health requires ovulation and in perimenopause, that’s not always happening anymore. Join me as I explore why ovulation is essential (even if you’re not trying to conceive) and how it’s the key to producing progesterone, the hormone that helps ease PMS, ease periods, calm your brain, support sleep, and reduce perimenopause symptoms.

You’ll learn:

  • Why ovulation is more than just fertility, it’s a sign of hormonal health
  • How your brain determines whether it’s “safe” to ovulate
  • What suboptimal ovulation looks and feels like, and why it matters
  • The 6 most effective ways to support ovulation in your 30s and throughout your 40s

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Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 41: My Personal Perimenopause Story (So Far) 10 Jun 202500:44:45

In this episode, I’m stepping out from behind the practitioner lens to share my own personal experience of perimenopause at age 45.

I talk about the earliest signs I noticed, the symptoms that took me by surprise (hello, anxiety), and how this transition has affected everything from my mood and sleep to my confidence and boundaries. I also share how my experience has impacted the way I support women in my practice — with more empathy, deeper understanding, and even more realism.

I open up about what’s genuinely helped me feel better, including:

  • Aligning my circadian rhythm and protecting my sleep
  • Managing blood sugar and changing how I exercise
  • Nervous system regulation tools I return to again and again
  • The power of community, laughter, and saying “no” without guilt
  • How I tailor supplements and support as my needs evolve

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 40: Oestrogen In Perimenopause: Understanding the Erratic Roller-Coaster 03 Jun 202500:35:51
Are your periods suddenly heavy and unpredictable? Is your sleep all over the place, and are you struggling to focus or feeling more anxious than usual? Welcome to the hormonal roller-coaster that is perimenopause. In this episode, we’re unpacking the why behind the chaos — what’s actually happening with oestrogen in perimenopause. From skyrocketing oestrogen and low progesterone to rising cortisol and their profound impact on your mood, focus, sleep, and more. You’ll learn what’s really going on inside your body (spoiler: there’s a hormone called inhibin playing a key role!) and why you’re not imagining any of these symptoms ... Read more
Ep. 39: Gallbladder Health & Oestrogen Detox in Perimenopause: A Listener Question 27 May 202500:32:10

In this episode, I answer a brilliant listener question from "Laura," a 46-year-old woman navigating perimenopause with a long-standing history of chronic cholecystitis — inflammation of the gallbladder without gallstones. We explore how gallbladder health ties into oestrogen detoxification, what this means for perimenopause symptoms, and whether being on oestrogen hormone therapy (HRT) can increase the risk of gallstones.

Tune in to learn:

  • The crucial role of bile and how the liver and gallbladder work together
  • How sluggish bile flow can contribute to oestrogen dominance
  • The connection between gallbladder dysfunction and perimenopausal symptoms like breast pain, worsened PMS, and heavy periods 
  • Whether oestrogen therapy can raise your risk of gallstones — and which forms are shown to be safer
  • Practical, natural ways to support your liver, bile production, and gallbladder health

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Ep 38: Support After Surgical Menopause – Your Questions Answered 20 May 202500:24:16

What happens when menopause is brought on suddenly — through surgery or cancer treatment — instead of gradually? In this powerful episode, I answer a listener’s heartfelt question about supporting your body after surgical or treatment-induced menopause, especially when hormone therapy isn’t an option.

We explore:

  • The key differences between natural, surgical, and chemically induced menopause
  • Why symptoms may feel more intense and abrupt after sudden hormone loss
  • The systems most affected when menopause is induced
  • Practical, non-hormonal ways to support heart, bone, and joint health
  • What the research (and my clinical experience) says about lifestyle and nutrition when HRT isn’t an optioN

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 44: The Hidden Link Between Histamine and Perimenopause Symptoms 01 Jul 202500:34:04

Are your perimenopause symptoms feeling more intense than expected? Maybe you're experiencing extra issues like rashes, hives, allergies, insomnia, anxiety, or heart palpitations? If this sounds like you, you might be dealing with high histamine, a hidden culprit that can make the perimenopause experience feel harder, for many women.

In this episode, I dive into how fluctuating oestrogen levels in perimenopause can trigger histamine overload and even mast cell activation (MCAS), leading to a wide range of symptoms like migraines, heavy periods, brain fog, anxiety, and more.

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Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 48: Are You Fed Up with the Perimenopause Panic? 29 Jul 202500:22:09

In this episode, I share why perimenopause isn’t a disease, why you’re not broken or just “getting old,” and how small, nourishing changes can make a powerful impact on your energy, mood, and wellbeing.

You’ll learn:

  • Why the panic around perimenopause isn’t helpful or accurate
  • How to support your body through this transition with compassion
  • Simple shifts that can help you feel more grounded and resilient
  • Why this chapter can be one of growth and empowerment, not just struggle

Let’s move beyond the fear and embrace a wiser, stronger version of ourselves.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 47: Supporting Your Hormones in Perimenopause: 5 Things Women 40+ Should Skip 22 Jul 202500:28:51

From misunderstood fitness trends to stress, alcohol, and even the myth of “normal” blood tests, we explore what might be holding you back from truly thriving in perimenopause and beyond. If you're doing everything “right” but still not feeling like yourself, this episode is a must-listen.

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Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 46: Why Protein Matters More After 40 15 Jul 202500:50:30
Learn why protein becomes essential for women over 40, not just for fitness or body goals, but for your muscle, metabolism, hormones, blood sugar, bones, and long-term vitality.
Episode 45: Perimenopause And Stress – Why Your Brain and Hormones Are in Overdrive 08 Jul 202500:38:28

In this episode, we explore why stress feels so much more intense in perimenopause and what your hormones, brain, and nervous system have to do with it.

You’ll learn about the HPA axis (your body’s internal stress system), how it's affected by erratic oestrogen and declining progesterone, and why supporting it is essential for hormone balance and long-term wellbeing.

We also dive into how stress impacts your ability to make DHEA, testosterone, oestrogen, and progesterone, especially post-menopause, and how everyday habits like blood sugar regulation, sleep, nervous system support, and even adaptogens can make a big difference.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 49: What to Eat in Your 40s (and Beyond): The Best Diet for Perimenopause 19 Aug 202500:45:19

The truth is, the best diet for perimenopause isn’t about following strict rules or jumping on the latest trend. It’s about nourishing your whole body to build lasting energy, improve sleep, reduce hormonal symptoms like night sweats, irritability, brain fog, or mood swings, and support long-term health.

In this episode, I break down:

  • Why perimenopause changes everything—from blood sugar regulation to bone density
  • The five key pillars of perimenopause nutrition
  • How to build balanced, satisfying meals without obsessing over calories
  • Foods to focus on and those to limit
  • Why a Mediterranean-style pattern is a great foundation
  • Simple, sustainable habits to help you feel your best

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

Episode 52: Bloating Like You're 6 Months Pregnant After Meals? Here’s What’s Really Going On 09 Sep 202500:33:45

Does your stomach balloon after meals, sometimes so much it looks like you’re pregnant? You’re not imagining it, and you’re definitely not alone! In this episode, I unpack why bloating becomes more common in our 40s, how shifting hormones affect gut health, and the hidden role of stomach acid and digestive enzymes.

You’ll learn:

  • Why perimenopause hormones impact your gut lining
  • The difference between bloating straight after meals vs. an hour later
  • Practical ways to strengthen your digestion and reduce discomfort
  • Supplements and food-based strategies to support your gut lining

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

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