Embrace The Change

Inflammation plays a dual role in our health—it can be both beneficial and detrimental. During menopause, inflammation can increase due to several factors, by choosing the right foods and lifestyle strategies, we can help manage inflammation effectively. Learn more in this episode

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 real...

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 durin...

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 yo...

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 int...

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 epi...

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...

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, he...

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...

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 mig...

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! Link...

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 w...

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 wo...

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 we...

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

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...

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 yo...

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 Me...

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 aroun...

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 h...

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,...

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 you...

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 Me...

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 ma...

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 cause...