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 really hope you find this episode interesting and helpful, here are some resources you might find useful Sign up for the weekly Newsletter with insights and tips to help you through your Menopause Journey https://theempoweredmenopause.aweb.page/p/5e34c0fb-685a-42e6-b027-34c6e541ed3a Join the community and let’s change the narrative around menopause together https://facebook.com/groups/theempoweredmenopause/

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 it back up. Tune in to discover practical tips, myth-busting insights, and simple strategies to help you feel more energized, empowered, and in control of your body again. Rx 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 let’s change the narrative around menopause together https://facebook.com/groups/theempoweredmenopause/ Grab your My Empowered Menopause Journal Below US LinkUK Link

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 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 let’s change the narrative around menopause together https://facebook.com/groups/theempoweredmenopause/

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 RxWhy 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 let’s change the narrative around menopause together https://facebook.com/groups/theempoweredmenopause/

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 new episodes direct to your inbox https://theempoweredmenopause.aweb.page/p/cd5cfb79-1576-4362-acea-8d4ef0ce082c Join the community and let’s change the narrative around menopause together https://facebook.com/groups/theempoweredmenopause/

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://theempoweredmenopause.aweb.page/p/cd5cfb79-1576-4362-acea-8d4ef0ce082c Join the community and let’s change the narrative around menopause together https://facebook.com/groups/theempoweredmenopause/

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 menopause together https://facebook.com/groups/theempoweredmenopause/ Grab my free Rock your Menopause Guide: https://theempoweredmenopause.aweb.page/p/de63760e-a56a-4f62-9ff8-a4d4c2da56bd Remember If you would like to get updates when new episodes drop, be sure and subscribe on your favorite podcast app Rebecca x

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 Rebecca x

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://facebook.com/groups/theempoweredmenopause/ Grab my free Rock your Menopause Guide: https://theempoweredmenopause.aweb.page/p/de63760e-a56a-4f62-9ff8-a4d4c2da56bd Remember If you would like to get updates when new episodes drop, be sure and subscribe on your favorite podcast app Rebecca x

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://facebook.com/groups/theempoweredmenopause/ Grab my free Rock your Menopause Guide: https://theempoweredmenopause.aweb.page/p/de63760e-a56a-4f62-9ff8-a4d4c2da56bd

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

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. Learn more about when and what to expect in this episode

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, has estrogen receptors Learn More in this Podcast Episode Rebecca x

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 More in this podcast session Remember to subscribe and join the amazing Empowered Menopause Facebook Community HERE

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://theempoweredmenopause.aweb.page/p/cd5cfb79-1576-4362-acea-8d4ef0ce082c Join the community and let’s change the narrative around menopause together https://facebook.com/groups/theempoweredmenopause/ Learn more about online programs and coaching: https://the-empowered-menopause.teachable.com/p/home Grab my free Rock your Menopause Guide: https://theempoweredmenopause.aweb.page/p/de63760e-a56a-4f62-9ff8-a4d4c2da56bd Head to the website https://theempoweredmenopause.com/home Subscribe to the Embracing the Change Podcast If you would like to get updates when new episodes drop, be sure and subscribe on your favorite podcast app 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 next 15 years suffering from daily heartburn and acid and constantly took antacids, until quite by accident I discovered the key to stop my daily discomfort.... DIET How I ate cured my condition and sparked a thirst for more knowledge, so I decided to gain a Nutritional Therapy qualification in January 2011 so I could pass on my knowledge and help others, specifically women. I qualified as a Personal Trainer in 2018 and many of my clients were women in their mid 40's who started having issues with weight gain, lethargy and sleep issues and, honestly, I had no idea and nothing in my training was geared to what I now know was Peri-menopausal women In 2019 I turned 50 and my own menopause hit me from nowhere and made me realise how uneducated and ill prepared I was, how did I not know what was coming? I decided to educate myself and make sure I was qualified to educate and coach other women and it’s become a big passion for me to change the narrative and taboo around menopause and women’s health My wish is for you to have an Empowered Menopause and Thrive on the Other Side Rebecca

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 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 programs and coaching: https://the-empowered-menopause.teachable.com/p/home Grab my free Rock your Menopause Guide: https://theempoweredmenopause.aweb.page/p/de63760e-a56a-4f62-9ff8-a4d4c2da56bd Head to the website https://theempoweredmenopause.com/home Subscribe to the Menopreneur Podcast If you would like to get updates when new episodes drop, be sure and subscribe on your favorite podcast app 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 next 15 years suffering from daily heartburn and acid and constantly took antacids, until quite by accident I discovered the key to stop my daily discomfort.... DIET How I ate cured my condition and sparked a thirst for more knowledge, so I decided to gain a Nutritional Therapy qualification in January 2011 so I could pass on my knowledge and help others, specifically women. I qualified as a Personal Trainer in 2018 and many of my clients were women in their mid 40's who started having issues with weight gain, lethargy and sleep issues and, honestly, I had no idea and nothing in my training was geared to what I now know was Peri-menopausal women In 2019 I turned 50 and my own menopause hit me from nowhere and made me realise how uneducated and ill prepared I was, how did I not know what was coming? I decided to educate myself and make sure I was qualified to educate and coach other women and it’s become a big passion for me to change the narrative and taboo around menopause and women’s health My wish is for you to have an Empowered Menopause and Thrive on the Other Side

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 programs and coaching: ⁠https://the-empowered-menopause.teachable.com/p/home⁠ Grab my free Rock your Menopause Guide: ⁠https://theempoweredmenopause.aweb.page/p/de63760e-a56a-4f62-9ff8-a4d4c2da56bd⁠ Head to the website ⁠https://theempoweredmenopause.com/home⁠ Subscribe to the Menopreneur Podcast If you would like to get updates when new episodes drop, be sure and subscribe on your favorite podcast app 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 next 15 years suffering from daily heartburn and acid and constantly took antacids, until quite by accident I discovered the key to stop my daily discomfort.... DIET How I ate cured my condition and sparked a thirst for more knowledge, so I decided to gain a Nutritional Therapy qualification in January 2011 so I could pass on my knowledge and help others, specifically women. I qualified as a Personal Trainer in 2018 and many of my clients were women in their mid 40's who started having issues with weight gain, lethargy and sleep issues and, honestly, I had no idea and nothing in my training was geared to what I now know was Peri-menopausal women In 2019 I turned 50 and my own menopause hit me from nowhere and made me realise how uneducated and ill prepared I was, how did I not know what was coming? I decided to educate myself and make sure I was qualified to educate and coach other women and it’s become a big passion for me to change the narrative and taboo around menopause and women’s health My wish is for you to have an Empowered Menopause and Thrive on the Other Side Rebecca

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 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 programs and coaching: https://the-empowered-menopause.teachable.com/p/home Grab my free Rock your Menopause Guide: https://theempoweredmenopause.aweb.page/p/de63760e-a56a-4f62-9ff8-a4d4c2da56bd Head to the websitefor new blog posts https://theempoweredmenopause.com/home Remember to subscribe to the Menopreneur Podcast If you would like toget updates when new episodes drop, be sure and subscribe on your favorite podcast app 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 next 15 years suffering from daily heartburn and acid and constantly took antacids, until quite by accident I discovered the key to stop my daily discomfort.... DIET How I ate cured my condition and sparked a thirst for more knowledge, so I decided to gain a Nutritional Therapy qualification in January 2011 so I could pass on my knowledge and help others, specifically women. I qualified as a Personal Trainer in 2018 and many of my clients were women in their mid 40's who started having issues with weight gain, lethargy and sleep issues and, honestly, I had no idea and nothing in my training was geared to what I now know was Peri-menopausal women In 2019 I turned 50 and my own menopause hit me from nowhere and made me realise how uneducated and ill prepared I was, how did I not know what was coming? I decided to educate myself and make sure I was qualified to educate and coach other women and it’s become a big passion for me to change the narrative and taboo around menopause and women’s health My wish is for you to have an Empowered Menopause and Thrive on the Other Side Rebecca