October is Menopause Awareness Month, so I dedicated the Fab Female Nutrition podcast to a theme that’s very close to my heart: 5 Secrets to a Healthy Menopause.
When I hit perimenopause at 40, I didn’t know what was happening to me. My symptoms weren’t extreme, but I struggled with night sweats, poor sleep, and constant overthinking. It left me anxious, exhausted, and questioning who I was. Improving my diet and lifestyle was the turning point, and it’s the reason I retrained as a Nutritional Therapist.
In this series, I’m sharing the 5 key areas that made the biggest difference — and that I now support women with every day in my practice. These are practical, evidence-based, and realistic steps you can start today.
Don’t forget to grab your free guide: 5 Secrets to a Healthy Menopause
The 5 Secrets to a Healthy, Happy Menopause
Re-evaluate your diet: the first secret to a healthy menopause
Nutrition is the foundation of health at every stage of life, but it becomes even more important during menopause. Blood sugar balance, plenty of protein, and colourful plant foods all play a vital role in supporting energy, mood, and hormone balance.
Small, simple additions to your meals can transform how you feel. Think of adding more colour, fibre, or healthy fats rather than focusing on what to cut out. It’s often the little tweaks that make the biggest difference. Improving my own diet helped ease symptoms like fatigue and poor sleep, and why this remains one of the first things I look at with clients.
To listen to this podcast episode 264 released on 1st October click the link below
Manage your stress: the second secret to a healthy menopause
Let’s be real – stress isn’t something we can avoid. But how we respond to it can make or break our experience of menopause. Elevated stress hormones can worsen hot flushes, disrupt sleep, and make it harder to manage weight.
Perimenopause makes us more sensitive to stress, and even small practices can make a big difference. From five minutes of mindful breathing to a short walk in nature, these little pauses remind your body what calm feels like.
Daily rituals and reducing the overwhelm that caused anxiety and overthinking in my 40s, helped me reset and cope better.
To listen to this podcast episode 265 released on 8th October click the link below
Do the right exercise: the third secret to a healthy menopause
Movement is essential in midlife, but the type of exercise matters more than ever. While high-intensity workouts might have worked in your 20s, they can now leave your body drained and stressed. What we need at this stage is a smarter, more balanced approach.
Strength training is so important for bone health and muscle maintenance, and mindful movement like yoga or Pilates can calm the nervous system. Gentle cardio, such as walking, supports heart health without spiking stress hormones. My own exercise routine has changed, moving away from pushing harder to focusing on strength, balance, and long-term wellbeing, and I feel healthier, stronger and more balanced as a result.
To listen to this podcast episode 266 released on 15th October click the link below
Avoid toxic chemicals: the fourth secret to a healthy menopause
We’re all exposed to chemicals in our daily lives, but some of them can interfere with our hormones. Endocrine disruptors found in plastics, cleaning products, and skincare can add to the challenges we already face during menopause.
Reducing your toxic load doesn’t have to be overwhelming. It’s about simple, manageable swaps such switching from plastic to glass containers, choosing eco-friendly cleaners, or simplifying your skincare routine.
You don’t need to overhaul everything at once. Start with one area, make a change, and build from there. Small steps still make a big difference.
To listen to this podcast episode 267 released on 22nd October click the link below
html libsyn codeGet better sleep: the fifth secret to a healthy menopause
Sleep is one of the most powerful tools we have to support our health, yet it’s also one of the first things to be disrupted during menopause. Night sweats, restless minds, and shifting hormones can leave you feeling exhausted.
The strategies that helped me improve my own sleep, include creating a calming evening routine to supporting the nervous system with nutrition and gentle practices. Even small improvements can have a huge impact on your mood, focus, and energy.
Better sleep isn’t about perfection, it’s about creating the conditions for rest and giving your body a chance to reset each night.
To listen to this podcast episode 268 released on 29th October click the link below
html libsyn codeDid you enjoy the topic of these episodes, have you got any feedback or questions? Please reach out to me via my social media channels, I’d love to hear from you. And don’t forget to subscribe to the podcast so that you don’t miss an episode.
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A note about our sponsor
Revive Active, Ireland’s leading Super Supplement Brand, we are proud to have them as sponsors of this podcast as their formulas stand out as a powerhouse of premium ingredients, working together in perfect harmony to bring you optimum benefits.
Revive Active is committed to selecting components that not only enhance your vitality but also cater to your specific needs. Every ingredient is carefully chosen for its efficacy and is supported by rigorous scientific research. Revive Active believes in transparency. What you see on the label is what you get – no hidden ingredients or undisclosed fillers, binders, caffeine, or stimulants. Convenience meets effectiveness in every sachet, from radiant skin to boosted energy levels, each formula is designed to enhance your overall well-being.
Meno Active for menopause support
Embrace menopause fearlessly with MENO ACTIVE—a product backed by over two years of dedicated research. This unique blend of 31 active ingredients, including 12 vitamins, 7 minerals, 4 plant extracts, Omega 3 DHA and more, is designed to support you during this transformative journey of change. With a daily sachet and capsule, it’s a powerful combination to navigate the menopausal phase with ease. Meno Active is your empathetic companion for a smoother transition.
Join me and countless women who have made Revive Active an integral part of their daily routine, experiencing a positive impact on their health and overall well-being.
Want to know more about ways to work with me?
There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.
On Facebook the Fab Female Nutrition Club is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I’ll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.
My Fab Female Nutrition Membership sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the 5 elements of health containing resources and guides to help support you in your health journey. And 6 group coaching calls a year, plus access to other member benefits such as discounts from group programs.
A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Programme it can help with many differing issues and we have had hugely impressive results – including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.
If you feel like you need a more bespoke option, then my 1:1 coaching and testing is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. We take a full health history, then tailor testing to help create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way to guide you and ensure that you realise your true health potential. Find out more here.
