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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 107: Metabolic Health: What Does It Actually Mean? 19 Oct 202600:40:01

What does metabolic health actually mean, and is it the same as having a fast metabolism? In this episode, I explain how blood glucose, insulin, blood lipids, blood pressure, visceral fat, liver health, muscle and fitness all contribute to metabolic health, and why this becomes particularly important during perimenopause and beyond.

Links:

Episode 106: Cortisol & Stress: What Does It Actually Mean? 12 Oct 202601:01:54

Perhaps you’re more anxious, irritable, overwhelmed, waking at 3am or feeling tired but wired. In this episode, I explain what cortisol actually does, why stress can feel different during perimenopause, and the truth about high cortisol, adrenal fatigue, cortisol belly and cortisol testing.

Links:

Episode 105: Blood Sugar Balance: What Does It Actually Mean? 05 Oct 202601:09:11

In this episode, I explain what good blood sugar regulation really looks like, why glucose naturally rises after eating, and what actually matters for supporting metabolic health through perimenopause and menopause.

Links:

Episode 104: Insulin Resistance: What Does It Actually Mean? 28 Sep 202600:43:14

We hear about insulin resistance everywhere, particularly in conversations about weight, blood sugar and menopause. But what does it actually mean? In this episode, I explain what insulin does, why the body can become less responsive to it, how the pancreas compensates, and the difference between insulin resistance, prediabetes and type 2 diabetes.

Links:

Episode 103: Hormone Balance: What Does It Actually Mean? 21 Sep 202600:40:24

We’re constantly told to “balance our hormones”, but what does that actually mean? In this episode, I explain why healthy hormones aren’t supposed to remain perfectly stable, what happens during perimenopause, what “oestrogen dominance” really means, and the questions to ask when a supplement promises to support hormone balance

Links:

Episode 102: Gut Health: What Does It Actually Mean? 14 Sep 202600:57:38

We hear about “gut health” everywhere in the wellness space, but what does having a healthy gut actually mean? In this episode, I explain the gut microbiome, intestinal barrier, mucus layer, stomach acid and digestive function, plus the simple nutrition and lifestyle habits that can help support a healthy gut.

Join the Midlife Thrive Community at the Founding Member rate of just £10 per month for life, here!

Previous episodes mentioned:

Links:

Episode 101: What Does “Inflammation” Actually Mean? And Why Does It Matter in Midlife? 07 Sep 202600:46:01

We hear about inflammation everywhere; inflammatory foods, anti-inflammatory diets, chronic inflammation and even “inflammaging”. But what does inflammation actually mean? In this episode, I explain what’s happening inside your body when inflammation occurs, why inflammation isn’t inherently bad, the difference between acute and chronic inflammation, and why chronic low-grade inflammation becomes particularly relevant in midlife.

Links:

Episode 100: Why Is My Ferritin Low? Potential Causes of Low Iron Stores 31 Aug 202600:23:58

Why is your ferritin low in the first place? In this episode, I explore some of the potential causes of low iron stores, from heavy periods and inadequate dietary iron to poor absorption, H. pylori, coeliac disease, gut conditions and chronic inflammation, and why understanding the underlying cause matters.

Links:

Episode 99: HRT in Perimenopause: What I Wish Every Woman Knew Before Starting HRT 24 Aug 202600:49:43

If you're wondering whether HRT is right for you, this episode offers a calm, balanced look at what hormone replacement therapy is, why every woman's experience is different, how guidance has evolved, and why HRT is most powerful when combined with a whole-body approach to health.

Links:

Episode 98: Why Strength Changes Everything in Perimenopause 17 Aug 202600:53:43

Strength isn't just about building muscle or changing how your body looks. In this episode, discover why becoming stronger supports your metabolism, blood sugar, bones, brain and long-term health during perimenopause, and how to start building strength in a realistic, sustainable way.

Links:

Episode 97: Why Blood Sugar Matters (Even If You're Not Diabetic) 10 Aug 202600:47:41

Blood sugar isn't just something to think about if you have diabetes. In this episode, we explore why blood sugar regulation influences energy, cravings, mood, sleep, hormones and metabolic health during perimenopause, and how simple daily habits can help support your body.

Links:

Episode 96: Why Am I Gaining Weight in Perimenopause? It's About More Than Calories 03 Aug 202600:46:00

Why does weight gain seem to happen so easily during perimenopause, even when your diet hasn't changed? In this episode, I explain why weight regulation is about far more than calories alone. We explore the whole-body changes that happen during perimenopause, including shifts in metabolism, muscle mass, insulin sensitivity, sleep and the nervous system, and why supporting your overall health is a far more effective strategy than chasing weight loss alone.

Links:

Episode 95: Why Sleep Changes During Perimenopause (And What Your Body Is Trying To Tell You) 27 Jul 202600:49:26

Why does sleep suddenly change during perimenopause? In this episode, we explore why sleep problems are so common, what different sleep patterns may be telling you, and why supporting your hormones, nervous system and overall health is often the key to better, more restorative sleep.

Links:

Episode 94: Why You Suddenly Can't Cope Like You Used To (And Why It's Not Your Fault) 20 Jul 202600:58:11

Why does everyday life suddenly feel so much harder during perimenopause? Discover how hormonal changes affect your nervous system, stress response, anxiety, sleep and ability to cope, and why it isn’t a personal failing.

Links:

Episode 93: Why Perimenopause Isn't Just About Hormones: Understanding the Whole-Body Shift 13 Jul 202601:03:57

Perimenopause is often described as a hormonal transition, but it's so much more than that. In this episode, I explain why anxiety, poor sleep, fatigue, brain fog and weight gain aren't simply caused by changing oestrogen and progesterone. Discover my Whole-Body Shift approach and learn why supporting your nervous system, metabolism, sleep and stress resilience is just as important as supporting your hormones.

Links:

Episode 92: Why Everything Hurts in Perimenopause: The Musculoskeletal Syndrome of Menopause Explained 06 Jul 202600:36:26

Why does everything suddenly hurt in perimenopause? In this episode, Francesca explores Musculoskeletal Syndrome of Menopause and shares practical ways to support your muscles, joints and bones through midlife.

Links:

Episode 91: The Weird (But Surprisingly Common) Symptoms of Perimenopause Nobody Talks About 29 Jun 202600:35:10

Most women expect hot flushes and irregular periods during perimenopause. Few expect itchy ears, dry eyes, tinnitus, phantom smells, acne or hair loss. In this episode, Francesca explains why these unusual symptoms can occur and what may be happening inside the body.

Links:

Episode 90: You're Doing Everything Right… So Why Is Your Sleep Still Poor? 22 Jun 202600:35:09

If you're waking at 3am despite following all the sleep advice, this episode will help you understand why sleep problems in perimenopause are often about much more than 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/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

From the Archives: Cortisol, Stress and Perimenopause: Why You Feel More Stressed in Your 40s 15 Jun 202601:01:41

Feeling more stressed, anxious, overwhelmed or "wired but tired" since hitting your 40s? You're not imagining it. In this episode, we explore the connection between cortisol, stress, and perimenopause, why your body may be responding differently to stress than it used to, and practical strategies to support your nervous system, improve sleep, and restore balance.

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/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

Episode 89: Why Hot Flushes Happen in Perimenopause (And What Actually Helps) 08 Jun 202600:28:40

Learn why hot flushes and night sweats are about more than just hormones, and how factors like stress, blood sugar, hydration and lifestyle can influence symptoms, and supplements for hot flushes. 

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/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

Episode 88: Brain Fog in Perimenopause: What Oestrogen Does to the Brain 01 Jun 202600:26:30

Discover how fluctuating oestrogen affects memory, focus, mood and mental clarity during perimenopause, plus practical ways to support your brain through midlife.

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/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

Episode 87: The Fibre Gap: Why Women in Perimenopause Need More Fibre Than They Think 25 May 202600:20:00

This episode explores why fibre is one of the most overlooked nutrients in perimenopause. Francesca shares how fibre supports hormone health, gut health, blood sugar balance and long-term wellbeing, plus simple, realistic ways to increase fibre without overwhelm.

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/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

Episode 86: The Hidden Drivers of Perimenopause Symptoms (It’s Not Just Hormones) 18 May 202600:24:54

Feeling like it’s “just perimenopause”… but you know there's more to it? In this episode, I’m breaking down the hidden drivers of perimenopause symptoms, from blood sugar and thyroid health to stress, gut health, and under-fuelling, and why it’s not just about hormones.

Links:

In this episode:

  • Why symptoms aren’t always “just hormones”
  • The thyroid piece most women are never told
  • How blood sugar impacts sleep, mood, and energy
  • Why HRT works for some women — and not others

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/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

Episode 85: Understanding HRT in Perimenopause: A Practical, Balanced Perspective 11 May 202600:21:46

Feeling confused about HRT? This episode breaks down the latest guidance, clears up common myths, and helps you understand your options in a calm, balanced way.

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/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

Episode 84: Perimenopause Symptoms at 40: The First Signs (and How to Tell What’s Really Going On) 04 May 202600:16:36

Many women around 40 start to feel “not quite themselves”… but assume it can’t be perimenopause because their periods are still regular.

In this episode, I explain when perimenopause really begins, typical symptoms of perimenopause age 40, the early (often overlooked) signs, how to tell if your symptoms are hormone-related, and the key areas to focus on to start feeling like yourself again.

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/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

Episode 83: Why Perimenopause Can Make Work Feel So Much Harder (Anxiety, Brain Fog & Confidence) 27 Apr 202600:52:50

If you’ve been feeling less confident, more anxious, or not quite yourself at work lately… you’re not alone.

In this episode, I’m joined by Victoria Brookbank from MenoMinds to explore how perimenopause can impact your confidence, cognition, and ability to cope at work, and what actually helps you feel more like yourself again.

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/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

Episode 82: Stress and Your Hormones in Perimenopause: What’s Really Going On 20 Apr 202600:21:58

Stress is one of the most overlooked drivers of symptoms in perimenopause, and it’s not just about emotional stress.

In this episode, we explore how stress shows up in the body, how it affects ovulation, progesterone, oestrogen, cortisol, and sleep, and why midlife can make you feel more sensitive to stress than ever before.

Because during perimenopause, your body isn’t just dealing with one hormone, it’s navigating an entire hormonal system under pressure.

Links:

Other episodes mentioned in this episode:

Episode 81: Intermittent Fasting and Perimenopause: What the Science Actually Says for Women 13 Apr 202600:25:19

Is intermittent fasting actually right for women in perimenopause?

In this episode, I break down what the science really says, and how fasting can impact female hormones, energy, and stress levels in midlife.

If you’ve ever felt unsure whether skipping meals is helping or hindering you, this will give you clarity.

Links:

Episode 80: Itchy, Flushed, and Reactive Out of Nowhere? Understanding Histamine In Perimenopause 06 Apr 202600:25:18

Suddenly feeling itchy, flushed, or reactive to foods in your 40s? It might be histamine. In this episode, I explain why this happens in perimenopause and what you can do to support your body.

You'll learn:

  • What histamine actually is (and why it’s not “bad”)
  • Why your body can suddenly become more reactive in your 40s
  • The connection between histamine, oestrogen and progesterone
  • Common symptoms and triggers
  • The role of gut health
  • And most importantly, what you can do to support your body

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/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

Episode 79: The Midlife Wake-Up Call: Why Perimenopause Makes Us Reevaluate Everything 30 Mar 202600:18:40

Perimenopause isn’t just a physical transition, it can be a wake-up call that makes you reevaluate your lifestyle, habits, and even relationships. In this episode, I explore why this happens and how it can become a powerful opportunity for change.

You'll learn:

  • Why perimenopause can feel emotionally and mentally confronting
  • How hormonal changes can reduce your tolerance for stress
  • Why the “mask starts to slip” in your 40s
  • How perimenopause can highlight what’s no longer working in your lifestyle
  • The connection between hormones, the nervous system, and your environment
  • Why this stage can bring relationship, career or identity questions to the surface
  • The small daily habits that can start to impact energy, sleep, mood and resilience more than ever
  • Why perimenopause can be reframed as a signal, not just a problem
  • Gentle ways to create more alignment and support during this chapter of life

Links:

Previous Episodes Mentioned in this episode:

Episode 68: Don’t Wait Until Your Symptoms Are Screaming! Perimenopause as a Window of Opportunity   

Episode 69: Perimenopause as a Magnifying Glass – Why Stress & Living Out of Alignment Worsen Symptoms

Episode 78: What a Perimenopause Health Assessment Really Looks Like (and How a Nutritional Therapist Can Help) 23 Mar 202600:14:46

If you’ve ever wondered what a nutritional therapist actually does in perimenopause, this episode takes you behind the scenes. Discover how a root-cause health assessment works, what’s really driving your symptoms, and how a personalised plan can help you feel like yourself again.

Links:

Episode 77: Thyroid Health in Perimenopause: Why It Matters More Than Ever 16 Mar 202600:33:53

Thyroid dysfunction and perimenopause share many of the same symptoms, including fatigue, brain fog, weight gain and sleep problems. In this episode, Francesca explains how the thyroid works, why women are more likely to develop thyroid issues in midlife, and how progesterone, stress and lifestyle factors all influence thyroid health during 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 76: Why You Feel Tired But Wired in Your 40s: Cortisol Rhythms Explained 09 Mar 202600:32:03

Why do so many women feel exhausted in the morning but wired at night during their 40s? In this episode, Francesca explains how cortisol rhythms change in perimenopause and how stress affects your hormones, thyroid, sleep and digestion.

You'll learn:

  • What cortisol actually does in the body
  • The daily cortisol rhythm your body is designed to follow
  • Why stress suddenly feels different in your 40s
  • The role of progesterone and ovulation in stress resilience
  • Why many women feel tired but wired during perimenopause
  • The difference between high cortisol, low cortisol and HPA-axis dysregulation
  • The connection between cortisol and thyroid health
  • How stress can affect digestion and gut function
  • Simple lifestyle strategies that support healthy cortisol rhythms

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 75: Reducing alcohol in midlife without losing your identity, friendships, or fun, with Denise Hamilton-Mace 02 Mar 202600:41:50

Alcohol hits differently in your 40s, but changing your relationship with it can feel emotional. In this honest conversation with Denise Hamilton-Mace, we explore reducing alcohol in midlife without losing your identity, friendships or fun.

Denise’s resources mentioned in the episode:

Francesca's 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 74: Why Building Muscle After 40 Is One of the Kindest Things You Can Do for Your Body 23 Feb 202600:25:43

Building muscle after 40 isn’t about aesthetics, it’s about protecting your metabolism, brain, bones and long-term health through perimenopause and beyond.

In this episode, I also share realistic, gentle ways to begin:

  • Why prioritising protein at each meal matters
  • How to approach strength training in a way that feels supportive, not extreme
  • Why sleep, stress and nervous system regulation are essential for muscle repair

If you’ve ever felt intimidated by the idea of “lifting heavy” or overwhelmed by fitness messaging aimed at women over 40, this conversation will help you reframe 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 73: Supplements in Perimenopause: What’s Worth It, What’s Not & Why 16 Feb 202600:47:38

There’s no shortage of “hormone-balancing” supplements aimed at midlife women, but which ones actually help? In this episode, I break down what’s worth it, what’s often overhyped, and how to choose supplements that truly support your body in perimenopause.

You'll learn:

  • Why supplement confusion is so common in your 40s
  • The golden rule: foundations first (sleep, stress, protein, blood sugar)
  • Midlife essentials that are often worth considering (like vitamin D, magnesium, omega-3s and quality multis)
  • Targeted supports for blood sugar, sleep, nervous system regulation and joint pain
  • The truth about herbal “hormone support” ingredients such as Black cohosh, Red clover and Sage
  • Adaptogens for stress resilience
  • Why DIM isn’t something to casually self-prescribe
  • How to spot a decent supplement (and avoid “pixie dust” formulas)

Mentioned in the episode: Episode 72: Creatine & Collagen in Midlife

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 72: Creatine, Collagen & Midlife Health: What Actually Helps (and What’s Overhyped) 09 Feb 202600:25:49

Creatine and collagen are two of the most talked-about supplements in perimenopause and menopause. In this episode, I cut through the hype and share what actually supports energy, brain health, joints, and healthy ageing, without supplement overwhelm.

If you’re feeling confused, overwhelmed, or pressured to “take all the things,” this episode will help you refocus on what truly matters.

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 71: Progesterone in Perimenopause: What’s Really Going On & How to Support It 02 Feb 202600:42:03

Progesterone is often the first hormone to shift in perimenopause, and for many women, it explains anxiety, sleep changes, heavier periods, and feeling less resilient to stress. In this episode, Francesca gently explains what progesterone really does, why it starts to decline, and how to support ovulation and progesterone naturally during perimenopause, without fear, restriction, or overwhelm.

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 70: How to Navigate Perimenopause with Confidence - Inside the Midlife Thrive Membership 26 Jan 202600:20:50

Perimenopause can feel confusing and destabilising. In this episode, Francesca shares what really matters for feeling better, and how the Midlife Thrive membership supports women through this transition.

In this episode, we cover:

  • Why perimenopause symptoms doesn't mean your body is wrong
  • What’s actually happening hormonally during this transition
  • The 6 foundations that make the biggest difference in perimenopause
  • Why blood sugar, stress, sleep, movement, gut health, and hormone education matter so much
  • How Midlife Thrive supports women with structure, flexibility, and ongoing guidance
  • Who the membership is for, and how it works

Explore or join the Midlife Thrive membership: https://francescaliparoti.com/midlife-thrive-membership/ 

Other 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 69: Perimenopause as a Magnifying Glass – Why Stress & Living Out of Alignment Worsen Symptoms 19 Jan 202600:40:02

Perimenopause symptoms don’t exist in a vacuum. In this episode, Francesca explores why stress, including the hidden stress of living out of alignment, can dramatically worsen perimenopause symptoms. Rather than seeing this phase as something going “wrong,” she reframes perimenopause as a powerful magnifying glass, revealing where the nervous system is overwhelmed, boundaries are missing, and life needs recalibration. This is an honest, grounding conversation about why pushing harder backfires in midlife, and how listening more deeply can change everything.

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 68: Don’t Wait Until Your Symptoms Are Screaming! Perimenopause as a Window of Opportunity 12 Jan 202600:25:34

Perimenopause isn’t something to endure or push through. It’s a phase that invites listening, learning, and informed action. When you respond to symptoms early, you don’t just feel better now, you change how menopause unfolds later.

If you’ve noticed subtle shifts like poorer sleep, lower stress tolerance, increased fatigue, changes in mood, or slower recovery from exercise, your body may already be asking for support.

This conversation is reassuring and empowering. Rather than fear, it offers agency and a reframe of perimenopause as a powerful window of opportunity, not the beginning of decline.

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 67: Struggling With Belly Fat in Your 40s? Here’s What’s Really Going On 05 Jan 202600:33:46

Gaining weight in your 40s? This episode explains the real root causes of perimenopause weight gain, from hormones and muscle loss to stress, insulin resistance, fasting and thyroid shifts.

If you’re tired of feeling confused, frustrated, or betrayed by your body…this episode is for you!

You’ll leave this episode with clarity, compassion for yourself, and practical steps to support your metabolism in perimenopause, without dieting, restriction, or burnout.

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! 

From the Archive: What to Eat in Your 40s (and Beyond): The Best Diet for Perimenopause 29 Dec 202500:44:36
A practical, empowering guide to what to eat in your 40s for better energy, hormone balance, and long-term health. This archive episode breaks down the best diet for perimenopause, without rules or restriction.
Episode 66: Why You Feel More Stressed & Anxious in Your 40s: Understanding Cortisol + Your Nervous System 22 Dec 202500:46:07

Feeling more stressed or anxious in your 40s? This episode explains how cortisol and your nervous system shift in perimenopause, and practical ways to feel calmer and more resilient.

Mentioned in the Episode:

  • DUTCH hormone testing: work with me in my DUTCH Plus Hormone Insight Package here.
  • Sam Miller's YouTube Channel

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 65: The Best Blood Tests for Perimenopause & Midlife Health 15 Dec 202500:35:54

Discover the most important blood tests to track in your 40s and perimenopause, including optimal ranges, what your GP might miss, and how your results can explain fatigue, low mood, weight changes, and more.

You’ll learn:

  • Why blood work becomes more important in your 40s
  • Why trends over time matter more than isolated results
  • The “low-hanging fruit” markers that can mimic perimenopause symptoms
  • The essential blood tests to request annually, and the optimal ranges to look for
  • How nutrient absorption declines with age + stress
  • When to consider deeper private testing
  • Key nutrients that aren’t easily tested but may need supplementing 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! 

From the Archive: Understanding Muscle & Joint Pain in Perimenopause 08 Dec 202500:15:06
Aches, stiffness and joint pain in your 40s? This archive episode explains the musculoskeletal syndrome of menopause and how to support your body through nutrition and lifestyle.
Episode 64: Where Does Your Oestrogen Go Once It’s Been Used? 01 Dec 202500:26:58

In this episode, we explore what actually happens to oestrogen once your body has finished using it, and how your liver, gut, and lymphatic system all play a role in keeping your hormones balanced. Learn why oestrogen can be higher than ever in early perimenopause, how to support detoxification through food and lifestyle, and how to avoid endocrine disruptors that mimic hormones in the body.

Mentioned in the Episode:

  • Episode 56: Hormone Disrupting Chemicals and Oestrogen Balance, listen here.
  • DUTCH hormone testing: work with me in my DUTCH Plus Hormone Insight Package here.
  • Blog post: Oestrogen Highs and Lows: Understanding the Perimenopause Roller-Coaster, read here.

Other Links:

Episode 63: Low Oestrogen? How to Spot the Signs & Feel Like Yourself Again 24 Nov 202500:47:28

Low oestrogen can affect everything from your mood and brain to your skin, libido, and joints. Learn the key signs, root causes, and how to support your hormones so you can feel like yourself again.

Links:

Mentioned in the Episode:

  • Episode 61: Most Women Are Under-Fuelling, listen here.
  • Episode 56: Hormone Disrupting Chemicals and Oestrogen Balance, listen here.
  • Blog post: Oestrogen Highs and Lows: Understanding the Perimenopause Roller-Coaster, read here.
Episode 62: DIM and Sulforaphane: How They Can Help You in Perimenopause (and When They Might Not) 17 Nov 202500:16:49

Heard about DIM for hormone balance? In this episode, Francesca explains what DIM and sulforaphane actually do, why DIM isn’t always a good idea in perimenopause, and how to safely support oestrogen detox and balance through food.

Links:

Support for the Empowered Perimenopause Podcast

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Episode 61: Most Women Are Under-Fuelling: Why Eating Less Is Making You Feel Worse in Perimenopause 11 Nov 202500:44:27

Most women in perimenopause are unknowingly under-fuelling, eating too little protein and not enough calories in an effort to “be good.” In this episode, nutritional therapist Francesca Liparoti explains why under-eating during perimenopause can disrupt hormones and energy, and how focusing on balanced nutrition can help you feel calm, strong, and energised again.

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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