Today, we’re diving into two of the BIGGEST questions I get asked: Does intermittent fasting work for menopause? And which diet is actually best in midlife? Keto, Mediterranean? I know so many of you are struggling with weight gain, energy crashes, and stubborn belly fat that just won’t budge. So, let’s break down what works, what doesn’t, and how you can make the best choice for YOUR body. I really hope you find this episode interesting and helpful, here are some resources you might find useful...
May 15, 2025•12 min•Season 1Ep. 47
This week on the podcast, we’re diving into a hot topic that so many midlife women struggle with— Menopause Metabolism . If you’ve found that the weight just won’t budge like it used to, or you’re feeling more sluggish than ever, you are definitely not alone. Midlife metabolism changes are real—but they’re not a life sentence. In this episode, I’m breaking down why your metabolism slows down during menopause , how hormonal shifts play a major role, and most importantly— what you can do to fire i...
Apr 16, 2025•14 min•Season 1Ep. 46
Ready to feel more balanced, energized, and in control during menopause? In today’s episode, we’re diving into how the food you eat can be your secret weapon for managing menopause symptoms. I’ll walk you through the must-have nutrients for hormonal harmony, the foods that might be making things worse , and simple, practical meal planning tips to keep you nourished—even on your busiest days. If you're ready to use nutrition to feel your best every day, this one’s for you! I really hope you find ...
Apr 09, 2025•16 min•Season 1Ep. 45
Today, we’re talking about something that so many of us struggle with during menopause—ENERGY. Or, let’s be honest… the lack of it! If you’ve ever found yourself standing in front of the fridge wondering why you’re there… or if you feel like you need a nap by 10 AM… you are NOT alone! Menopause fatigue is real , but don’t worry—I’ve got you covered. Grab a cup of tea, get comfy, and let’s dive into how you can boost your energy and feel like YOU again Rx Why not sign up and get new episodes dire...
Mar 26, 2025•12 min•Season 1Ep. 43
Hey Fabulous! Today, we’re diving into a topic that doesn’t get enough attention— Gut Health & Menopause: The Hidden Connection. If you’ve been dealing with bloating, sluggish digestion, or just feeling ‘off’ in your belly, this one’s for you! And if you’re thinking, ‘Wait—what does my gut have to do with menopause?’—stick around, because you might be surprised! I really hope you find this episode interesting and helpful, here are some resources you might find useful Why not sign up and get ...
Mar 19, 2025•8 min•Season 1Ep. 43
If you’ve ever walked into a room and forgotten why you’re there—or found yourself crying at a cute puppy video one minute and raging at the dishwasher the next—you are NOT alone! Today, we’re talking about brain fog and mood swings: what causes them and, most importantly, how to get our minds clearer and emotions steadier. I really hope you find this episode interesting and helpful, here are some resources you might find useful Why not sign up and get new episodes direct to your inbox https://t...
Mar 12, 2025•13 min•Ep. 42
Today, we’re diving into a big topic— menopause and weight gain. Ugh, right? One day, you’re eating the same way you always have, and suddenly, your jeans don’t fit, and the scale is playing tricks on you. If that sounds familiar, stick with me because I’m going to share why this happens and what you can do to support your metabolism. I really hope you find this episode interesting and helpful, here are some resources you might find useful Join the community and let’s change the narrative around...
Mar 05, 2025•12 min•Season 1Ep. 41
Did you know that we start losing muscle mass in our 30s? By menopause, we can lose up to 10% of our bone density and 0.6% of muscle mass —but we don’t have to accept this decline! Strength training is a game-changer in midlife. It supports our bones, improves mobility, and keeps us strong, independent, and energized. I share the whats and whys and some tips in this latest episode Remember If you would like to get updates when new episodes drop, be sure and subscribe on your favorite podcast app...
Feb 24, 2025•11 min•Season 1Ep. 40
In this Episode we'll dive deep into the topic of endocrine disruptors (EDCs) and how they can affect our hormone health, especially during menopause. EDCs are substances found in our environment, food, household items, and personal care products that can interfere with hormone function Links to Things I really hope you find this episode interesting and helpful, here are some resources you might find useful Join the community and let’s change the narrative around menopause together https://faceb...
Jan 23, 2025•8 min•Season 1Ep. 39
Managing menopause symptoms isn’t about finding one magic solution—it’s about building a toolkit that works for you. In this episode, we explore the essential factors that go beyond symptom management, focusing on strategies to support your long-term health in post-menopause. Tune in for practical advice, empowering insights, and actionable steps to help you thrive during and after menopause! Links to resourses- Join the community and let’s change the narrative around menopause together https://...
Jan 14, 2025•16 min•Season 1Ep. 38
When Menopause first hit my radar 5 years ago there were 34 recognized symptoms, now there are probably twice that, this is because every organ system and practically every cell in the female body has Estrogen receptors and benefits from Estrogen So as our hormones start to decline and fluctuate of course that is going to have an effect on our body and the way it functions, but what symptoms can we expect? Find out in this episode
Oct 22, 2024•13 min•Season 1Ep. 37
It's Menopause Awareness Month and I am here with a series of Podcasts going back to basics if you are curious about the whole Menopause thing Now, who here was told that menopause is just when your periods stop and maybe, just maybe, you’ll get a hot flush or two? Technically, yes, menopause is when your periods stop, but the real action starts in perimenopause. That’s where all the weird and wonderful (okay, not-so-wonderful) symptoms sneak in, and most of us were left in the dark about it. Le...
Oct 08, 2024•14 min•Season 1Ep. 36
Approximately 60% of midlife women report problems with memory during perimenopause with many women worrying that these symptoms are actually early onset dementia, but why? Estrogen promotes the uptake of Glucose and its metabolism in the brain. When we go through menopause and our estrogen declines, so do the glucose levels in our brains. Although the brain makes up about 2% of a person’s body weight, it uses 20% of our glucose Remember, practically every cell in your body, including your brain...
Aug 15, 2024•17 min•Season 1Ep. 35
From a managing our menopause symptoms point of view, CBD can actually offer a wide range of solutions · Inflammation · Joint Pain · Fatigue · Neurological problems – anxiety, low mood, brain fog, headaches · Sleep issues · Hot flushes · Vaginal Dryness In this episode we dive into why CBD is a great option for your Menopause toolkit
Jul 21, 2024•10 min•Season 1Ep. 34
The number of roles magnesium plays in our bodies is amazing. Your body requires magnesium for more than 300 enzymatic reactions and it is the 4th most abundant mineral in the body and the most deficient in the western world Even a small deficiency can have a big effect on your health and for women during menopause, maintaining a balanced magnesium level will help with symptom management. Find out More in this podcast session Remember to subscribe and join the amazing Empowered Menopause Faceboo...
Jul 11, 2024•8 min•Season 1Ep. 33
Around 50% of post-menopausal women will suffer from Vaginal Atrophy Declining Estrogen levels during and after Menopause cause changes in our vaginal health, the walls become thinner, dryer and more inflamed and this can lead to some pretty uncomfortable symptoms, find out more in this episode. Links to Things I really hope you find this episode interesting and helpful, here are some resources you might find useful Why not sign up and get new episodes direct to your inbox https://theempoweredme...
Aug 31, 2023•11 min•Season 1Ep. 32
Generally as we age our metabolism slows, for women menopause causes changes in our hormones and how we metabolize and store excess energy (fat) This is why one of the signs of menopause is that extra weight appearing around our middle-thanks Menopause fairy! Unfortunately, if this is not addressed, it can lead to more serious conditions such as Metabolic Syndrome (MetS) Find out more about our Metabolic Health in this episode Links to Things I really hope you find this episode interesting and h...
Aug 08, 2023•10 min•Season 1Ep. 31
A quick look at easy ways to incorporate new habits as part of menopause management Links to Things I really hope you find this episode interesting and helpful, here are some resources you might find useful Why not sign up and get new episodes direct to your inbox https://theempoweredmenopause.aweb.page/p/cd5cfb79-1576-4362-acea-8d4ef0ce082c Join the community and lets change the narrative around menopause together https://facebook.com/groups/theempoweredmenopause/ Learn more about online pr...
Jul 18, 2023•10 min•Season 1Ep. 30
Sleep issues are common, with sleep disorders affecting 39 to 47 percent of perimenopausal women and 35 to 60 percent of postmenopausal women. Our sleep-wake cycle changes as we age, and loses its consistency. We begin to feel tired earlier, and wake up earlier in the morning, leading to less sleep overall. In this episode we look at 6 reasons Menopause affects our sleep Links to Things I really hope you find this episode interesting and helpful, here are some resources you might find useful Why...
Jun 23, 2023•12 min
3 in 4 women suffer from hot flashes/night sweats, with hot flashes lasting on average 4 minutes, but if you have had one, I’m sure you will agree they feel like they last way longer! They can last from 2 years to decades, with women in their 70s still experiencing them, so what's going on and how can you manage them? Links to Things I really hope you find this episode interesting and helpful, here are some resources you might find useful Why not sign up and get new episodes direct to your inbox...
Jun 09, 2023•13 min•Season 1Ep. 28
Vitamin D is important for overall health but for women this is especially true. Vitamin D deficiency can lead to an increased risk of Osteoporosis and bone fractures Find out more about this vital vitamin and ways to get it Links to Things I really hope you found this episode interesting and helpful, here are some resources you might find helpful Why not sign up and get new episodes direct to your inbox https://theempoweredmenopause.aweb.page/p/cd5cfb79-1576-4362-acea-8d4ef0ce082c Join the comm...
May 24, 2023•8 min•Season 1Ep. 27
After being astonished at the number of men who have listened to the Podcast-11% (thats huge!) I have recorded One for the Guys All of my Menopause work is focused on women and helping them navigate this period of change; it NEVER occured to me that husbands/boyfriends and male friends would also benefit from help and guidance So fellas, this one is for you Podcaster Bio Hey, I’m Rebecca I am a Menopause Coach, Nutritional Therapist, and qualified Personal Trainer and I am passionate about empow...
Apr 20, 2023•11 min•Season 1Ep. 26
Using Essential Oils for Menopause is a great addition to your plan to manage your menopause symptoms whether you are taking HRT or not Menopause is a different experience for every woman, therefore managing your way through this period is very individual to you and there is no magic pill that will deal with all symptoms. It's well established that specific essential oils can help alleviate many of the symptoms associated with peri-menopause and post-menopause such as sleep, anxiety, hot flushes...
Mar 30, 2023•17 min•Season 1Ep. 25
Currently, fragility fractures are the fourth leading cause of chronic disease morbidity in Europe, with worldwide fractures at more than 8.9 million annually (thats one every 3 seconds) and 1 in 3 women over the age of 50 will experience osteoporosis fractures Currentrly there is no Osteoporosis 'prevention’ screening in the same way we have Breast Cancer screenings and yet Osteoporosis causes death to more women than Breast Cancer!! It’s a silent disease happening gradually over time WITH NO S...
Mar 20, 2023•17 min•Season 1Ep. 24
Common complaints during menopause include bloating, swollen ankles (is that called cankles or did I make that up?) anyway... tired, achy legs, increased cellulite, weight gain, swollen breasts, I could go on If the lymphatic system cannot remove toxins properly, no hormone, no gene, no enzyme, and no molecule is going to work optimally, and there will be deposition of waste products into the tissues... see above for the results Improving your lymphatic health can go along way to improving some ...
Mar 11, 2023•11 min•Season 1Ep. 23
What was I saying? Why was I coming into this room? Why are my keys in the fridge? Do I have early onset dementia? If you are peri-menopausal, then the good news is probably not. Find out why you think you are losing your mind in this episode Podcaster Bio Hey, I’m Rebecca I am a Menopause Coach, Nutritional Therapist, and qualified Personal Trainer and I am passionate about empowering women to be healthy and take charge of their wellbeing and menopause transition As a teen I contracted Hepatiti...
Feb 28, 2023•16 min•Season 1Ep. 22
Rather depressingly, our collagen production starts to reduce in our 30's and studies show that women lose 30% of the collagen in their skin in the first 5 years of menopause...great! It’s the main component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles Collagen has many important functions, including providing your skin with structure and strengthening your bones Learn more in this episode Podcaster Bio Hey, I’m Rebecca I am a Menopause C...
Feb 22, 2023•17 min•Season 1Ep. 21
Taking up weight training in midlife has many health benefits, from increased muscle tone, improved bone density to better mobility Learn about the benefits and how to build it into daily life Podcaster Bio Hey, I’m Rebecca I am a Menopause Coach, Nutritional Therapist, and qualified Personal Trainer and I am passionate about empowering women to be healthy and take charge of their wellbeing and menopause transition As a teen I contracted Hepatitis which damaged the way I digested fat in my diet,...
Feb 10, 2023•14 min•Season 1Ep. 20
Have you found all of a sudden you have trouble touching your toes? Our fascia becomes less elastic as we go through menopause, but why and what can we do? Find out in this episode Podcaster Bio Hey, I’m Rebecca I am a Menopause Coach, Nutritional Therapist, and qualified Personal Trainer and I am passionate about empowering women to be healthy and take charge of their wellbeing and menopause transition As a teen I contracted Hepatitis which damaged the way I digested fat in my diet, I spent the...
Jan 30, 2023•12 min•Season 1Ep. 19
You might expect mood changes as a symptom of menopause, but why do you suddenly feel anxious? It's not uncommon for anxierty to increase at this time, find out why in this episode Podcaster Bio Hey, I’m Rebecca I am a Menopause Coach, Nutritional Therapist, and qualified Personal Trainer and I am passionate about empowering women to be healthy and take charge of their wellbeing and menopause transition As a teen I contracted Hepatitis which damaged the way I digested fat in my diet, I spent the...
Jan 20, 2023•13 min•Season 1Ep. 18
