Explore every episode of the podcast Menopause Nutritionist Podcast

Injuries when you are lifting and building muscle is very common, and more so as you get older. There are many women in my community, including myself on the rehab journey right now, so this conversation with strength and conditioning coach Leanne Knox today is an important one.

If you missed my current Thrive program, jump on the waitlist for the next one here:

https://chanelstuck.com/thrive-in-menopause-waitlist/

please hit subscribe so you don't miss any of the guest speakers coming up on the show. Have the best day.

Alcohol is not the enemy, and neither is dessert. The real problem is the all-or-nothing mindset that can make healthy living feel miserable, unsustainable, and disconnected from real life.
In this solo episode, Chanel shares her perspective on wellness in midlife, from enjoying a few glasses of champagne at a wedding to choosing a good night’s sleep over a drink. If social media has ever made you feel like you need to cut out alcohol, sugar, or entire food groups forever, this conversation offers a more balanced perspective.
You’ll hear Chanel discuss:
Why a flexible approach matters more than perfection
How alcohol can affect sleep and body-composition goals
How to pursue your goals without getting stuck in an all-or-nothing mindset
Why strength training can help support an active life in midlife
How to enjoy food and social events while building sustainable habits
Chanel also explains why her approach focuses on building muscle, supporting long-term health, and returning to maintenance, not undereating forever. Her goal is to help women feel strong, confident, and able to keep doing the things they love.
If you’re ready for a more realistic approach to health in midlife, one that leaves room for both your goals and the enjoyment of life, this episode is for you.

Jump on the weekly emails and grab recipes here: http://eepurl.com/iSotik

or join the 2027 Thrive Program waitlist here:
https://chanelstuck.com/thrive-in-menopause-waitlist/

On my midlife journey of recovering my health and wellness there have been many tools I have used along the way. One of the first things that I tried was fasting. There are many different ways to incorporate it, and many reasons why you would even try it and today I am going to remind you of them. Enjoy.

Missed my current Thrive program? Join the waitlist for 2027 now: https://chanelstuck.com/thrive-in-menopause-waitlist/

Most people think a retreat is just a getaway. Chanel’s Thrive retreat is a full reset - with movement, workshop breakthroughs, beach time, sweet treats, and the kind of women-only connection that leaves everyone wondering why they waited so long.
Chanel shares a behind-the-scenes look at what really happens across a Thrive weekend, from welcome drinks and beach walks to weighted vest workouts, cooking demos, intention-setting, yoga, and the creative activity she’s now adding to every retreat. If you’ve ever been curious about what makes these weekends so powerful, this episode gives you the real experience, not just the highlight reel.
You’ll discover:
Why the retreat feels more like a holiday than a bootcamp
How Chanel blends learning, movement, and rest without overwhelming guests
The meals and treats that keep the weekend fun, from almond croissant pancake bowls to chocolate mousse
Why the best part often isn’t the schedule, but the friendships that form so fast
What nervous first-timers usually get wrong about showing up
Chanel also talks about the emotional shift that happens when women give themselves permission to step away, recharge, and be surrounded by people who get it. The result is more than a nice weekend - it’s the kind of experience that can refill your battery and remind you what you need right now.
If you’ve been thinking about joining a future Thrive retreat, this is the episode that will show you exactly why so many women come once and immediately want back in. It’s also a timely nudge for anyone who knows they need to stop waiting for the perfect moment and finally say yes to themselves.

You need to buy bigger clothes is what she said and bodies don't stay the same is what she was told. Has this happened to you? Listen to Rebeccas's story and what she chose to do instead.

If you are ready to get the results join us here:
https://chanelstuck.com/feel-good-in-your-body-thrive/

As I am launching my last program for the year, and I have so many people sending me messages yet not committing - I thought I would talk to the incredible women in my community and see what they had to say. If you are on the fence hope this convinces you to make the comittment on yourself.

Join us here:

https://chanelstuck.com/feel-good-in-your-body-thrive/

Do you want your jeans to fit again - or are you just tired of feeling stuck in your own body?

If this is you, save this and send it to a friend who needs the reminder.
Midlife is not a sentence to accept feeling flat, foggy, sore, or unrecognizable.

I know because I lived it - the belly fat, the terrible sleep, the brain fog, the pain, the “what is happening to me?” spiral.
What changed for me?
I stopped blaming “just menopause” and started looking for real solutions.
I learned that the right support, structure, and accountability changes everything.
I remembered that you do not need to settle for this chapter.
If you are done trying to figure it out alone, this is your sign.

Join September Thrive Today and get 10% off:

Use code: TS26PL10 for discount

https://chanelstuck.com/feel-good-in-your-body-thrive/

If you keep telling yourself you are "too busy" to make a change, this episode will call out exactly what's happening and why it keeps happening. Chanel breaks down the hidden self-preservation patterns that make midlife women click away from free help, delay their goals, and stay stuck feeling bloated, frustrated, and disconnected from their bodies.
Chanel, a menopause nutritionist who originally planned to become a sports nutritionist, shares the personal story behind her work and why she created her Thrive program and her free Feel Good in Your Body masterclass. She explains how menopause, body composition changes, and years of trying to "exercise more and eat less" pushed her to find a better path, and why that same path matters even more in midlife.
You'll discover:
Why your brain throws up excuses the moment you try to commit
How self-preservation and negative bias keep you repeating yesterday's habits
Why nutrition is 80% of the body-composition equation, not more exercise
The difference between losing fat, building muscle, and actually changing your shape
Why GLP-1s may create numbers loss without teaching you how to keep the results
Chanel also shares the real-life pain points her listeners know all too well - clothes that don't fit, belly fat that won't shift, feeling unsexy, brain fog, low energy, and the hit to confidence and relationships - and shows how getting the right information changes everything. This is not about quick fixes or clickbait advice. It's about understanding what actually works so you can stop spinning your wheels and start making progress that lasts.
If you are a woman in midlife who is ready to feel better in your body, build muscle, improve your energy, and make the rest of the year count, this episode gives you the mindset shift and motivation to take action. Perfect for anyone who is tired of excuses and ready to commit to themselves for real.

JOIN HERE: https://chanelstuck.com/thrive-free-webinar/

Fat loss gets harder in midlife, but the old advice is not the answer. Chanel breaks down the menopause fat-loss shift, why the strategies that worked in your 20s stop delivering, and the new protocol she says can help you feel a difference in as little as a week.
If you are frustrated by stubborn belly fat, clothes that do not fit the way they used to, or the sense that your body is suddenly playing by different rules, this episode is for you. Chanel shares the research and real-world coaching changes that made her rethink everything from calorie deficits to mindset work.
You will discover:
Why menopause changes the fat-loss equation
What Chanel learned from researchers like Dr. Bill Campbell and Camille Marcenti
How her Fat Loss Protocol is designed to protect muscle while helping shift stubborn body fat
Why she believes GLP-1s can help with weight loss but still leave you without the skills to maintain it
The mindset and lifestyle non-negotiables that make results stick long after the scale moves
Chanel also opens up about her own midlife pivot, the frustration of waiting weeks for results, and the client transformations that convinced her to rebuild her coaching around this approach. From women losing 10 kilos in 12 weeks to rebuilding confidence, energy, and body trust, the message is clear: this is about more than weight loss. It is about feeling good in your body again.
Perfect for midlife women who want a practical, sustainable way to lose fat, build confidence, and stop bouncing between diets that do not work anymore. If you have been waiting for a smarter plan, this is the episode that points you toward it.
Join the FREE Feel Good In Your Body Masterclass on Sept 9th join here:

https://chanelstuck.com/thrive-free-webinar/

Feeling good in your body is what we all deserve. Working with women in midlife it is usually something that is lacking. I am re-visiting my own story today so you can understand my take and how it was a motivating factor for me to make changes. I want you to join me for my upcoming "Feel Good In Your Body Fatloss Masterclass" on Sept 9th. Two times to choose from. Learn what you need to do to feel good in your body. Are you ready?
Join here:
https://chanelstuck.com/thrive-free-webinar/

You are not broken - but midlife fat loss does need a different plan.

If you’ve been told “eat 1200 calories and move more,” save this and send it to a friend who needs a reality check.
What your doctor may miss:
Not all belly fat is the same - subcutaneous fat and visceral fat are very different.
A calorie target without protein and muscle support can cost you muscle.
In midlife, losing weight without a strategy can backfire fast.
The goal isn’t to eat less and suffer.

The goal is to lose fat, protect muscle, and actually feel confident in your body again.
If you’re 40+ and tired of jumping from one piece of advice to the next, this is your sign to get a real plan.
Lets talk about the most confusing advice you’ve heard about fat loss and I have an invitation if you are ready for results.

Join the Fatloss Webinar HERE: https://chanelstuck.com/thrive-free-webinar/

check your emails after and can't wait to see you on there.

#MidlifeFatLoss #WomenOver40 #BodyComposition #FatLossJourney #Thriveinmenopause

Surfing is not just a sport - it can be the permission slip women have been waiting for to choose joy, build confidence, and stop putting themselves last. Angie from Sisterhood of Surf shares how women in their 50s, 60s, and beyond are getting in the water for the first time and discovering it is never too late to start.
What begins as a beginner surf session quickly opens into a bigger conversation about age, identity, and the power of having something that is just for you. Chanel and Angie unpack why so many women think they are too old, too unfit, or not “good enough” to try something new, and why those beliefs disappear once you are in the right environment with the right cheerleaders.
You'll discover:
Why Sisterhood of Surf was created after Angie saw a gap in the market for women who wanted surfing, travel, and community without pressure or ego
How one-day surf events can fast-track confidence for complete beginners
Why “play” matters more than we think, and how surfing becomes a form of therapy, not just exercise
The mindset shift that helps women stop fearing aging and start seeing it as a privilege
Why progress does not have to mean becoming an advanced surfer - sometimes whitewash, laughter, and connection are enough
Angie also shares the ripple effect she sees every day: women arriving as strangers, leaving as friends, and coming back year after year because the experience changes how they feel about themselves. Chanel adds her own perspective on learning later in life, the value of taking lessons, and why committing to yourself is often the first real step.
If you have been waiting for the “right time” to do something for yourself, this is your sign. Perfect for women who want more confidence, more joy, and a reminder that aging does not have to shrink your life - it can expand it.
Angie is the founder of Sisterhood of Surf, a women’s surf and travel community, and also owns The Active Sisters, a female fitness studio in Redcliffe. She is a women’s health coach with years of experience helping women reconnect with movement, confidence, and themselves.
Find Angie @sisterhood_of_surf

Join the waitlist for Sept program here: https://chanelstuck.com/thrive-in-menopause-waitlist/

Join me on my Retreat here:
https://chanelstuck.com/thrive-retreat/

Weekly emails for recipes here:
http://eepurl.com/iSotik

I used to think grief was just about loss — turns out, it’s a roller coaster I never signed up for. 🎢

Drop a 💙 if you’re navigating tough emotions right now — you’re not alone.
Over the past few weeks, I’ve been crying, moving, and figuring out how to keep going after losing our beloved dog.

But here’s the truth — grief doesn’t follow a timeline, and some days are just harder than others.
What’s helped me?
Journaling my feelings ✍️
Moving my body, even when I don’t feel like it 🚶‍♀️
Being kind to myself on days I can’t do everything 🌸
Leaning on my community and support system 🤝
Prioritizing small wins and self-care routines
It’s okay to stumble — grief is messy, and so are we. What’s your go-to when life gets tough?

Let’s support each other in this journey. 💬
Remember: Grief is a process, not a sign of weakness. Sending love to all of you walking through it. 💖

Join my next program here: https://chanelstuck.com/thrive-in-menopause-waitlist/
Come spend the weekend here: https://chanelstuck.com/thrive-retreat/

Meet Kim, a woman who thought she’d tried everything, until she discovered a simple, sustainable approach that transformed her body, mind, and life. From battling stress, emotional eating, and a history of failed diets, Kim's journey is proof that the right support and knowledge can rekindle self-love and confidence with no luck required.

In this inspiring conversation, Kim shares her powerful story of taking control through a proven high-protein, intuitive eating framework that her previous attempts couldn’t deliver. She’s lost 16 kilos, shed emotional noise about food, and rediscovered the joy of self-care. Her breakthrough? Learning how to make nutritious food accessible, affordable, and enjoyable plus the confidence boost that came with finally fitting into clothes she hadn’t worn in years.

You’ll discover:
- How a simple shift in eating habits can unlock rapid, sustainable weight loss
- The importance of community and accountability in overcoming emotional and stress-related eating
- The secret to enjoying your favorite foods without guilt or deprivation
- How knowledge and support create lifelong habits that rebuild self-esteem and happiness
- Why feeling confident in your body is the ultimate act of self-love and part of your health journey

This isn’t just about weight loss; it’s about reclaiming your identity and feeling vibrant again. Kim’s story reveals that feeling good in your skin isn’t about perfection, it's about progress, understanding, and enjoying life to the fullest. Perfect for women over 40 feeling stuck, overwhelmed, or skeptical that change is possible, this episode will leave you inspired and ready to take your first step.

Whether you’re tired of wasting time on diets that don’t work or need a fresh perspective, Kim's experience proves that there’s always another way forward. Get ready to feel motivated, empowered, and excited to rewrite your story, starting today.

Join the next Thrive Program waitlist here:
https://chanelstuck.com/thrive-in-menopause-waitlist/

and get my weekly recipes here:
http://eepurl.com/iSotik

One thing is certain, we all will face life challenges. There are no good times for these to happen, and honestly they usually come at the worst time. So how do we deal with it so we do not fall apart and lose ourselves in the procees. We are going to talk through this today to set ourselves up for success. Join the waitlist for my Sept program here: https://chanelstuck.com/thrive-in-menopause-waitlist/

Weekly recipes here: http://eepurl.com/iSotik

When we have body composition goals, sometimes they can drag on endlessly. That is not good for the outcome, or for our mindset. Having firm goals helps us achieve and stay focussed. Sometimes we need to mix things up, having goals that are non-scale victories.

Join the waitlist for my next program in Sept:

https://chanelstuck.com/thrive-in-menopause-waitlist/

How can natropathy help in midlife and what even is it? That is what we are talking about today on this episode with Wendy who is an expert in this space. Enjoy this and feel free to reach out to Wendy if you need her help.

Join the September Thrive waitlist here: https://chanelstuck.com/thrive-in-menopause-waitlist/

and get weekly recipes to enjoy here: http://eepurl.com/iSotik

If you have been following along, I have shared some testing I have been having done ... well, I got the results, and there is a surprise in one of them I wasn't expecting. Also, some exciting news for you if you hang out until the end.

Join the waitlist for Sept program here: https://chanelstuck.com/thrive-in-menopause-waitlist/

A reminder to my midlife friends today that skipping meals and not eating is NOT how we play the midlife game. It is so important to prioritise our nutrition, so here is a little reminder why it can be hard. If you are ready to get your goals, sign up for the waitlist for my Sept Thrive program here: HTTPS://CHANELSTUCK.COM/THRIVE-IN-MENOPAUSE/
or if you need to get started asap book a call here: https://calendly.com/chanelstuck

Everywhere you look right now, there’s a new "biohack" promising to fix midlife metabolism, clear brain fog, and accelerate fat loss. But how much of it is actually backed by science, and how much is just clever marketing?

In this episode, I’m pulling back the curtain on my own health experiments. Over the last few weeks, I’ve been testing two of the biggest trends in the health space: Ketone-IQ shots and Vively continuous blood trackers.

I am breaking down exactly how my body responded, what the data showed, and my final verdict as a sports nutritionist on whether you should actually spend your hard-earned money on them.

In this episode, we cover:

The Ketone Craze: The science behind exogenous ketones and my honest review of Ketone-IQ.

Tracking from the Inside Out: What I learned about my metabolic health by tracking my blood markers with Vively.

Shiny Object Syndrome: How to navigate the overwhelming world of midlife health trends without wasting time or money.

The Non-Negotiables: Why you absolutely shouldn't invest in advanced biohacks until you master the fundamentals—like hitting your 30g daily fiber goal, prioritizing high-protein meals, and lifting weights.

If you are a woman over 40 wanting to cut through the noise and build a body that feels energetic, strong, and capable, this episode is for you.
Join the Thrive Sept Wiatlist here: https://chanelstuck.com/thrive-in-menopause/

GLP1's are the talk of the town, they are everywhere and everyone seems to be using them now. What do I think about it? I'm going to give you some of my opinons.

Join the next Thrive program kicking off in Sept here:
https://chanelstuck.com/thrive-in-menopause/

Wendy is 76, she is in my Thrive Forward community and she inspires me every week. I wanted to chat with her and talk through what she's doing and what motivates her, so it might motivate you too. The old narative is no longer relevant, and I am like Wendy, I want to live my best life. Enjoy this chat.
If you would like to join the waitlist for my next program starting in September join here:

HTTPS://CHANELSTUCK.COM/THRIVE-IN-MENOPAUSE/

Enter Vanessa, the genius founder of Fodbods—hands down my absolute favourite protein bars.

In today’s episode, I’m sitting down with Vanessa to dig into why standard protein bars wreck our guts, how she engineered a clean, allergen-friendly, low-FODMAP certified alternative that actually tastes incredible, and what it really takes to build a health-first brand from the ground up.

Inside this episode, we cover:

❌ Why your "healthy" protein bar is causing your midday bloat.

🌱 The science behind gut-friendly ingredients (and what to look for on a label).

🚀 Vanessa’s journey from kitchen concept to store shelves.

🍫 How to fuel your active lifestyle without sacrificing your digestive health.

If you are sick of choosing between hitting your protein goals and feeling good in your own skin, this conversation is a must-listen.

We invest in so many different things, from getting our hair cut, to PT's and gym memberships are we actually investing in our goals, or our health and wellness?
If you have goals and haven't met them yet, I am here to help. Join the next Thrive program starting June 1st and lets get those goals you are wanting together.

Join here:
HTTPS://CHANELSTUCK.COM/THRIVE-IN-MENOPAUSE/

Stop beating yourself up for letting yourself down on your goals. It's not really your fault, when you hear the research and realise success comes from being in a group environment you can make a different choice.

Join my free fatloss masterclass here:

Make sure you get an email confirmation after joining

https://chanelstuck.com/thrive-free-webinar/

Getting frustrated when the scale doesn't move is very common in midlife. We are talking about what it means when you lose measurements around your waist and what is happening to your body. Don't miss my FREE Fat Loss Masterclass on May 18th sign up here: Make sure you get an email confirmation after joining https://chanelstuck.com/thrive-free-webinar/

Tracey was offered GLP1's from her doctor before starting to work with me. She talks through why she didn't use them and how she lost 10 kgs in 12 weeks. If you would like to join my FREE Fat loss Masterclass sign up here: Make sure you get an email confirmation after joining https://chanelstuck.com/thrive-free-webinar/