Nourished & Found

In this episode, qualified Nutrition and Lifestyle Advisor Frances Norgate shares the personal story behind Nourished & Found — how wearing a continuous glucose monitor revealed significant blood sugar dysregulation despite normal blood tests and a healthy diet, and what she changed as a result. If you've been told your blood sugar is fine and know something isn't right, this episode will explain...

Episode Overview: Frances explores chronic low-grade stress through her own experience — the constant tension, the noise sensitivity, the reactivity to small things, the "always on" quality of homeschooling and working simultaneously. Through the HPA axis, cortisol dysregulation, polyvagal theory, and quantum biology research on grounding and photobiomodulation, she explains what the nervous syste...

Episode Overview: Through the story of five and a half years of broken sleep from night feeding and breastfeeding — and the specific cognitive and physical toll that followed — Frances explains the architecture of sleep: what the four stages are, what each one does, and why slow wave sleep (the most physically restorative stage) is the one most vulnerable to disruption. She connects this to the pe...

Frances shares the most personal episode of the series — the story of 25 years believing she was a night owl, and what happened when she started going outside at sunrise one February in Ireland. Through her own unexpected changes (eczema clearing, gut issues resolving, waking without an alarm, eventually no longer yawning through the day), she reveals the biological mechanism behind the wired-at-n...

Episode Overview: Frances returns to a question that came in repeatedly during the Episode 8 Q&A: "I eat really well and exercise regularly — why am I still exhausted?" This episode goes deeper than the Q&A answer, exploring the specific layers that conventional nutrition advice misses: meal timing and circadian metabolism, protein quantity and distribution, food quality and what's actually in the...

Episode Overview: After seven episodes of laying the foundations of circadian biology and nutrition, Frances opens the floor to listener questions. Twelve questions, properly answered — covering morning light troubleshooting, meal timing and intermittent fasting, perimenopause, realistic timelines, and the big one: why women who eat well and exercise regularly still feel exhausted. The most relaxe...

Episode Overview Most perimenopause content focuses on hormone levels, symptoms, and whether to take HRT. This episode asks a different question: why do the health strategies that were working suddenly stop working? The answer sits in the relationship between oestrogen and your circadian clock — a connection that changes everything about how you approach the perimenopausal transition.   In This Ep...

Morning light is the foundation of circadian health — but most women in the UK, Ireland, Scandinavia, Canada, and northern Europe have quietly dismissed this advice because their climate “doesn’t have any light”. This episode demolishes that belief with a specific number, a specific biological mechanism, and a practical protocol designed for the grey, cold, damp mornings that define life at northe...

Waking at 3am with a racing heart and spiralling mind is one of the most common patterns women in their 40s report—and one of the most misunderstood. This episode unpacks the hormonal, metabolic, and nervous system mechanisms that drive middle-of-the-night waking, and lays out practical interventions grounded in circadian biology. Frances also shares her own years-long struggle with disrupted slee...

If you've been eating less, trying harder, and still can't lose weight—while feeling constantly hungry—this episode explains what's actually happening at a hormonal level. We explore the leptin-circadian connection and why restoring your body's "fuel gauge" has nothing to do with willpower. In This Episode, You'll Learn: Why eating less can make your body think it's starving (even when it's not) W...

Episode Overview The afternoon energy crash—that 2-3pm wall where you feel like you could fall asleep despite a perfect lunch—is one of the most common complaints I hear from women with significant responsibilities in their 40s. Whether you're managing a team, running a business, homeschooling kids, or juggling multiple roles, the pattern is remarkably similar: Morning clarity fades into afternoon...

Episode Overview In this episode, I explore one of the most frustrating health experiences: waking up exhausted after what should have been enough sleep. You'll learn why this often isn't about sleep duration but about circadian misalignment—and what you can do to restore your body's natural rhythm, even in winter or grey climates.   In This Episode, You'll Learn: - Why sleep quantity isn't the sa...

Episode Overview In this foundation episode, I introduce you to quantum nourishment—the framework that combines circadian biology, metabolic nutrition, and nervous system regulation to help women restore their body's natural rhythms. You'll learn why eating well and exercising regularly isn't enough when your foundational signals are misaligned, and what to focus on instead. In This Episode, You'l...