Empowered Perimenopause With Francesca Liparoti

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 i...

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...

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...

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 f...

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 wom...

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 cortiso...

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 increa...

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 s...

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...

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 peri...

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 declin...

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 inf...

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 unknowin...

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 healt...

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 dail...

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 regulate...

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, heav...

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 imb...

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 s...

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 dysf...

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 perio...

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...

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 b...

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...

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...