Episodes
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What if I told you that you’re not exhausted because you’re getting older.
You’re exhausted because your body isn’t getting what it needs.
Most women in perimenopause think they need more coffee, stricter diets, or harder workouts to fight fatigue, brain fog, and weight gain. But what if the real problem is how you’re fueling your body?
After competing in a full-contact national box lacrosse championship at 50, playing against women half my age in 2-hour games, five days straight, in 30-36º heat, I saw firsthand how nutrition, hydration, and recovery can make or break your energy levels - no matter your age.
Key Takeaways:
✔ The biggest fueling mistakes most women in perimenopause make - and why they’re making you feel more exhausted, not better.
✔ Why carbs are your friend, not your enemy (and how cutting them can actually backfire on your metabolism, sleep, and hormones).
✔ How to eat, drink, and train smarter so you stop crashing mid-afternoon and start feeling strong again - without extreme diets or over-exercising.Sneak Peek:
“Some of the younger women were struggling. They were exhausted halfway through because they weren’t eating enough, weren’t eating the right things, and weren’t recovering properly. And I see this all the time with women in perimenopause too.”
Your body isn’t working against you - it just needs the right support.
The way you fuel yourself directly affects how you feel every day. If you’re tired of crashing at 3 p.m., feeling sluggish no matter what you eat, or wondering why your workouts aren’t making a difference, this episode is for you.
Listen now and start making the small shifts that lead to big results.
Links & Resources Mentioned:
📍 Blog post - The Perimenopause Diet
📍 1:1 sessions now available – work with The Perimenopause Naturopath teamSend us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
You’re doing everything “right” - eating well, exercising, taking the supplements, maybe even starting HRT - so why do you still feel exhausted, foggy, and stuck in a body that isn’t cooperating?
If perimenopause has left you frustrated and wondering why nothing is working, chances are you’re making one of these three common mistakes.
KEY TAKEAWAYS:
Most women are given generic, one-size-fits-all advice when it comes to perimenopause. But here’s the truth - what worked in your 30s won’t work now. In this episode, I break down the biggest mistakes women make when trying to fix their perimenopause symptoms and what actually works instead.
Here’s what you’ll learn:
✔ Why HRT isn’t a magic fix: and how starting it at the wrong time can make symptoms worse, not better
✔ The real reason you still feel awful: and the overlooked health factors (beyond estrogen) that could be driving your symptoms
✔ Why DIY-ing your way through perimenopause is keeping you stuck: and how to finally get clarity on what your body actually needsIf you’ve been spinning your wheels, trying everything but still feeling awful, this episode will give you the clarity you need to move forward with confidence.
SNEAK PEEK:
“Trying to ‘balance your hormones’ in perimenopause is like chasing the end of a rainbow - it’s just not going to happen. Instead of focusing on balance, we need to focus on helping your body adapt to these changes.”
If you’re tired of wasting time, money, and energy on things that don’t work, this episode will help you cut through the noise and focus on what actually makes a difference for your body in perimenopause.Send us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Missing episodes?
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More periods, more PMS, more pain?! I thought perimenopause was supposed to be about less…
If you’ve been told that perimenopause means fewer periods, lower estrogen, and less of everything… think again. In the early and mid-stages of perimenopause, many women experience more - heavier periods, more PMS, more breast tenderness, more anxiety, more migraines, more bloating. And it’s all because of one thing: estrogen excess.
Doctors often focus on hormone loss in perimenopause and menopause, but before hormones decline, they fluctuate wildly - sometimes reaching higher levels than ever before.
If you’re wondering why your symptoms feel worse, not better, this episode will help you understand exactly what’s happening in your body.
What you’ll learn:
Why early perimenopause is often about too much estrogen, not too little. You’ll understand why your periods may be getting heavier and your PMS more intense, even if you’ve been told perimenopause is all about hormone decline.How progesterone is dropping faster than estrogen - leading to estrogen excess. We break down why this imbalance causes mood swings, anxiety, and why you might feel like a completely different person some days.Why waiting for hot flushes and skipped periods to “confirm” perimenopause is a mistake. Your body is already giving you signs - learn what they are and how to support yourself now.Sneak peek:
“We’re told that perimenopause or menopause is all about the decline of hormones. But actually, very early, early, and mid-perimenopause are all about more. More symptoms, more irritation, more PMS, more period pain, more allergies, migraines, headaches - all of that sort of thing. It’s about more hormones, not less.”
Your symptoms are real - and you don’t have to wait for your period to get irregular to do something about them.
If you’ve been dismissed because you’re not having hot flushes, still getting your period regularly, told you’re too young for perimenopause, or feel like your body is working against you - this episode is for you.
The sooner you understand what’s happening, the sooner you can support your body through these shifts and stop feeling like you’re riding a hormonal rollercoaster.
Listen now to understand what’s really happening in your body - and how to start feeling better today.
Links & Resources Mentioned:
Ep 78: The 5 stages of menopauseFree TrainingSend us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Think eating well means cooking one meal for your family and something different for yourself? That’s a recipe for burnout.
If you’ve ever found yourself making one meal for your family and something completely different for yourself, just so you can eat “healthy,” this episode is going to change the way you think about food.
KEY TAKEAWAYS
•How to make one meal work for everyone - without being a short-order cook, without food battles, and without feeling like you’re eating salads on your own, 24/7 and missing out on yummy meals.
•How I handle picky eaters and sensory preferences (including what’s worked in my neurodivergent household).
•How to set up simple food systems - from meal planning to getting kids in the kitchen - so that dinner time feels easier, not harder.SNEAK PEEK:
“There’s this idea that if you want to eat well - to support your hormones, balance blood sugar, and avoid creeping weight gain - you end up eating salads alone while your kids get their usual spag bol. That’s NOT how I do things.”Eating well in perimenopause should fit into your life - not take it over. In this episode, I’m walking you through exactly how I make this work for my family (without stress or extra effort) and how you can do the same.
Hit play now to learn how you can eat in a way that supports your hormones, energy, and metabolism - without making separate meals or spending hours in the kitchen.LINKS & RESOURCES MENTIONED IN THIS EPISODE:
•The Perimenopause Diet Episode
•Phytoestrogens Episode
•Soy Episode
•Episode with Jessica Donovan
•Join PerimenoGO → (Includes my Feeding Your Family guide as a bonus!)
•Follow me on Instagram for more real-life strategies + what I feed my familySend us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Wait… phantom smells are a perimenopause symptom?!
If you’ve ever found yourself Googling, “Is this perimenopause or am I losing my mind?” You’re not alone.
Hot flushes and mood swings get all the attention, but what about the bizarre symptoms no one warns you about? The phantom smells that only you can smell, the itchy ears that make you feel like a dog with fleas, the skin-crawling sensation that makes you want to jump out of your own body?
In this episode, Sarah, The Perimenopause Naturopath is breaking down the weirdest perimenopause symptoms and explains:
Why these odd symptoms happen (hint: it has to do with receptors on every single cell of your body).Why your symptoms come and go unpredictably.What you can do to help your body adapt so these symptoms don’t take over your life.You don’t have to just put up with this. There’s a way to support your body through the perimenopause rollercoaster, and it starts here.
SNEAK PEEK:
“I hear this all the time from my clients, and I bet you’re Googling it too: ‘Is XX symptom part of perimenopause, or am I losing my mind?’ And I want you to know that you’re probably not losing your mind. There are many weird and wonderful symptoms that come up from perimenopause.”
If you’ve been dealing with bizarre, unexplained symptoms in your 40s or 50s and wondering what the heck is actually happening in your body, this episode is for you.
Hit play and let’s make sense of what’s happening in your body.
Links & Resources Mentioned in the Episode:
Watch my free training: Why you’re gaining weight after 40: the 4 hormone shifts you can’t ignore Ep74: Improve your sleep Ep 54: How do I detox my liver?Send us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
You might be in perimenopause and not even realise it.
Most women don’t know that perimenopause happens in distinct stages, and by the time they start experiencing symptoms that feel impossible to ignore, they’ve already been in it for years.
So, how do you know where you are in the perimenopause transition - and what’s coming next?
If you’ve been feeling off but can’t pinpoint why, or struggling with more PMS, heavy periods, mood swings, or energy crashes, this episode will help you figure out which stage of perimenopause you’re in and what your body needs from you right now.
Key Takeaways:
• 5 stages of perimenopause explained: If you think menopause happens suddenly or overnight, you’re missing the opportunity to feel great through your 40s and 50s. Perimenopause is a gradual transition, and understanding it helps you take control.
• The early signs most women dismiss: You don’t have to wait until your cycle is completely irregular or symptoms are unbearable to do something about it. Recognising the first shifts can make all the difference.
• How to support your body in each phase: Whether you’re dealing with worsening PMS, unpredictable periods, or feeling like a stranger in your own body, knowing what’s happening under the surface will help you feel more in control.Sneak Peek:
“We kind of think we go from reproductive to menopause, like you’re not in it and then suddenly - bang! - you’re in menopause. But it doesn’t happen that way. It’s a bit more insidious. Perimenopause is a gradual transition, and we often miss that whole gradual part until things start happening more for us.”
Your body is changing. When you understand where you are in the journey, you can make choices that will work to help you feel better.
Links & Resources Mentioned in the Episode:• Download The Perimenopause Decoder
• Episode 68: Is it dementia?
•Episode 59: The perimenopause diet
• Episode 56: Soy in perimenopause
• Episode 48: PhytoestrogensSend us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Feeling exhausted, moody, and out of sync? It might not be stress or “just getting older.”
Many women dismiss perimenopause as being part of the cause of their symptoms, or are told it’s just part of being a busy Mum. But what if the real cause is perimenopause?
Key Takeaways
In this episode, we’re unpacking four common myths about perimenopause that are keeping women stuck, frustrated, and searching for answers. If you’re tired of feeling like your body is working against you, this episode is for you. Here’s what we cover:
• Why you might not be “too young” for perimenopause, and why so many women are misled into believing it’s years away.
• The surprising connection between perimenopause and regular periods. Hint: hormonal shifts start before your cycle changes.
• Why “normal” hormone blood tests might not give you the full story, and what to focus on instead to understand what’s really going on.
By the end of this episode, you’ll feel more confident in understanding your symptoms and what steps to take next to feel better.
Sneak Peek
“Here’s the reality, or what I think is the reality: If you’re feeling more tired, moody, and out of sync than you used to, it’s not just about being busy or being stressed—I think that’s such a cop-out. It could be your hormones specifically perimenopause. And you can do something about it. You don’t have to resign yourself to it.”
This conversation is packed with insights to help you recognise whether perimenopause is behind how you’re feeling, and to debunk the myths that might be keeping you stuck.
Tune in now to get clarity on your symptoms and practical advice you can use today.
Links & Resources Mentioned in the Episode
•The Perimenopause Decoder – A free resource to help you identify whether your symptoms align with perimenopause and understand what phase you’re in (so you can tell how much longer perimenopause may last for).Send us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Feeling tired, moody, and stuck in your body doesn’t have to be your normal.
So many women believe that fatigue, weight gain, and feeling uncomfortable and out of sync with your body are just part of perimenopause, or worse, that they’re inevitable as you age. But that’s simply not true.
In this episode, Sarah The Perimenopause Naturopath is breaking down the common mistakes that might be holding you back from feeling great, and sharing five simple yet powerful habits that can help you take control of your health and energy in 2025 - and beyond.
Key takeaways
By tuning in, you’ll learn:
•Why perimenopause symptoms are signals, not something you’re stuck with, and how to work with your body instead of against it.
•The biggest misconceptions about life after 40, and how to challenge the “too old to feel good” mindset.
•Five small, practical steps to kickstart your health without changing your whole life - so you can finally feel like your old amazing self again.
Sneak peek:
“Symptoms are signals that your body needs support. Symptoms are always messages from your body that something is out of balance or that it needs something, needs some help to get itself back into balance. And it doesn’t always have to be big, grand things that we change. Sometimes the small daily habits and changes can make a huge difference.”
This isn’t about unrealistic resolutions or all-or-nothing approaches. It’s about realistic, actionable habits that give you the energy to thrive in this next phase of life.
Ready to feel great again? Don’t miss this episode - it’s packed with tips to help you make 2025 the year you finally reclaim your health and energy.
Links & Resources Mentioned in This Episode:
•PerimenoGO: www.theperimenopausenaturopath.com.au/perimenogo
•Blog: How Phytoestrogens Can Help with Perimenopause Symptoms
•Blog: How Much Water Do You Really Need?
•Episode 75: The Art of Reflection and Goal Setting for a Healthier LifeSend us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Forget “New Year, New You.” You don’t need a new version of yourself - you need a better way to set health goals that actually last.
If you’re tired of making health resolutions that fizzle out by February, it’s time to ditch the all-or-nothing mindset and try a more compassionate, results-driven approach.
KEY TAKEAWAYS:
In this episode, I’ll show you how to reset your health goals without falling into the “New Year, New You” trap. It’s not about perfection or starting over—it’s about tuning into what you actually need and creating habits that stick.
Here’s what you’ll learn:
• Why reflection is the missing key: Discover how checking in with yourself helps you reset after setbacks and avoid guilt-driven resolutions.
• How to set goals that stick: Learn why action-based goals work better than vague intentions (and how to create them).
• Find a “why” that motivates you for the long haul: Explore how connecting your goals to what matters most can keep you going - even when motivation fades.
SNEAK PEEK:
“Reflection, intentional goal setting… it’s not about perfection or making more for you to do. It’s about tuning into what matters, meeting your needs with kindness, and creating a life that really supports your well-being.”
You don’t need another “fresh start.” You need a thoughtful reset that feels good, works with your life, and helps you reach your goals without the pressure of perfection.
Press play now to learn how to reflect, reset, and create health goals that feel achievable, sustainable, and inspiring for the year ahead.
Links & resources mentioned in the episode:
•Join the PerimenoGO waitlist: PerimenoGO WaitlistSend us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Feeling exhausted and wired at the same time? Holiday stress and perimenopause might be wrecking your sleep more than you think.
When you’re already running on empty, the last thing you need is restless nights and 3 a.m. wake-ups, but they don’t have to be inevitable.
KEY TAKEAWAYS:
Tired of feeling like the Grinch because of holiday stress and hormone-fueled insomnia? In this episode, I break down exactly why sleep becomes harder during perimenopause and what you can do about it—without sacrificing holiday magic.
Here’s what you’ll learn:
•The science behind perimenopause and sleep disruption: Why your hormones - especially estrogen, progesterone, and cortisol - could be sabotaging your sleep quality and how they tie into night sweats, racing thoughts, and “wired but tired” feelings.
•The sleep stages that matter most: Discover the critical sleep stages like REM and deep sleep, why they’re harder to achieve in perimenopause, and what happens when you miss out on them.
•Actionable sleep strategies for the holidays: Simple, effective tips to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed - even when life is busier than ever.
SNEAK PEEK:
“Because the holiday season is full of sparkle, but without good sleep, we’re not full of sparkle. Everything feels exhausting and hard. We feel like the Grinch.”
Better sleep isn’t about perfection, it’s about knowing what’s working against you and making small but powerful changes that add up.
Press play now to learn how you can protect your sleep and show up feeling more rested, calm, and ready to enjoy the holiday season.
LINKS & RESOURCES MENTIONED IN THE EPISODE:
• Estrogen blog
• Progesterone blog
• Insulin blog
• Cortisol blog
• Hot flushes blog
• Alcohol intolerance blog
• Sleep and weight loss resistanceSend us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Do you feel guilty after indulging?
If you’ve ever woken up after a big meal or event feeling bloated, sluggish, or beating yourself up for eating too much, you’re not alone. But what if you didn’t need to fix anything? What if guilt and restriction were keeping you stuck?
In this episode, I’m cutting through the diet myths and all-or-nothing thinking to share how you can recover after overindulging without punishing yourself. Learn simple, practical steps to feel better fast and move forward with confidence.
Key Takeaways:
• Let go of guilt and move forward: Discover why overindulgence isn’t a failure and how to break the cycle of guilt, shame, and restriction.
• Practical recovery tips that work: Learn how to use hydration, balanced meals, and gentle movement to reset and feel good again—without skipping meals or cutting calories.
• The power of reflection: Find out how to turn indulgence into an opportunity for learning and growth, so you can feel more in control next time.
Sneak Peek:
“Think of guilt as quicksand - the more you struggle in it, the deeper you sink. Instead, pause, take a breath, and focus on what serves your body right now.”
Overindulging isn’t just a holiday problem - it’s something most women struggle with at some point. In this episode, I’ll show you how to reframe indulgences, take care of your body, and move forward without the guilt or endless cycle of restriction.
Listen to the full episode for actionable steps to reset with kindness, intention, and strategies you can start using today.
Links & Resources Mentioned in the Episode:
• Blog: Hydration
• Blog: The Perimenopause Diet
• Episode 54: How to Support Your Liver During Perimenopause
• Episode 29: The Lymphatic System with Chelsey JeanSend us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Feeling exhausted and overwhelmed by the holiday chaos? It’s not just your to-do list that’s running you ragged.
Why self-comfort might be sabotaging your energy (and how to swap it for self-care that truly supports you).Simple, practical self-care hacks that don’t require hours of your time, like mindful moments, movement, and nourishing your body.The surprising power of reflection helps you stay grounded, avoid burnout, and feel more in control - even during the busiest weeks of the year.
This episode isn’t just another pep talk encouraging you to do less, and have more mani/pedis or weekends away. It’s a real-world guide from a busy homeschooling mum of 4 kids, to help you break the cycle of burn out and actually feel good and enjoy this holiday season.
Key takeaways:
In this episode, we’re diving into the difference between self-care and self-comfort and how small shifts in your habits can help you feel more energised, focused, and calm during the busiest time of year.
You’ll learn:Sneak peek:
PerimenoGO: Ready to take your self-care to the next level?Self-care vs. Self-comfort BlogHydration Tips Blog
“Self-care is a long-term investment in your well-being. It’s not necessarily a quick fix, but it can help you feel better in the short term too. It’s all about choosing habits that move you closer to your goals and not just easing that stress or feeling blah at the moment. And that’s what I would call self-comfort.”
If you’ve been putting everyone else’s needs first and feeling like you’re running on fumes, this episode is for you. You’ll walk away with strategies you can put into practice today - no fluff, just real solutions that make a difference.
Links & resources mentioned in the episode:Send us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Emotional eating isn’t a lack of willpower - it’s your brain trying to make you feel safe in the easiest way possible.
Why you eat on autopilot: Understand how the brain’s reward system strengthens emotional eating patterns - and why stress and overwhelm make this worse.How the festive season fuels emotional eating: Learn how family dynamics, unresolved emotions, and holiday busyness trigger this cycle.The first step to breaking the cycle: Why self-compassion and curiosity are essential tools for creating intentional, lasting change.
If you’ve ever found yourself turning to chocolate, wine, or chips after a long day, you’re not alone - but it doesn’t have to stay this way.
Key takeaways
Discover the real reasons behind emotional eating and how perimenopause, holiday stress, and subconscious habits play a role. This episode breaks down:Sneak peek
Podcast Episode: Setting Boundaries Without GuiltPodcast Episode: Avoiding Burnout This Holiday SeasonLearn more about PerimenoGO
“Knowing what food to eat is the easy part. The hard part is working with your mind - your monkey mind - stepping out of autopilot mode, and living intentionally. It’s about giving yourself permission to feel what’s there and learning to interrupt the patterns.”
This episode is for every woman who’s tired of feeling trapped by emotional eating - especially during stressful times. Listen now to gain clarity, feel empowered, and learn the first steps toward change.
Tune in to the full episode now to uncover how emotional eating works, why it feels so hard to break, and the tools you can start using today.
Links & Resources Mentioned in the EpisodeSend us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Tired of saying yes? How setting boundaries can change everything - especially at the end of the year.
Understand why people-pleasing is a hard habit to break: Discover how cultural conditioning and your own primal brain might be working against you, making “no” feel like the wrong answer - even when it’s exactly what you need.Learn the real costs of people-pleasing in perimenopause: Find out how always saying yes can damage your health, relationships, and self-worth, and why it’s essential to put yourself back on your own priority list.Get practical strategies for guilt-free boundaries and saying no: We’ll talk through how to start setting boundaries that feel right for you, with scripts and examples that make it easier to stand your ground without feeling guilty.
If you’re worn out from always trying to keep everyone else happy, it might be time to rethink your approach to saying yes.
In this episode, we’re cutting through the guilt and tackling why boundaries are so essential - especially for women over 40 who are ready to put their well-being first. Learn why saying no isn’t selfish, how people-pleasing can mess with your health - especially in perimenopause - and how setting boundaries can make the holidays (and every other day) more manageable.
Key Takeaways:Sneak Peek
Episode 39 - Self-coachingEpisode 16 - Alcohol intolerance
“It’s really important to know that you don’t make people feel the way that they feel. That is always their choice… Our thoughts around what’s happening create those feelings. So if someone reacts poorly to your boundary, it’s their thought about it - not your worth or value as a person.”
If you’re ready to hit the holidays without feeling burnt out, tune in to learn how setting boundaries can shift your perspective, your health, and your relationships this holiday season.
Listen to the full episode now and start setting boundaries that stick.
Links & resources mentioned in the episode:Send us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
The holiday season is full of joy, connection, and celebration - but it can also push you to the brink of exhaustion. If you’re tired of hitting Christmas Day and already feeling drained, you need to hear this.
The real reasons behind your holiday exhaustion and how perimenopause can amplify the overwhelm, so you can spot the triggers and protect your energy.Simple strategies that actually work, from prioritising a protein-rich breakfast to staying hydrated and scheduling downtime that recharges you, not drains you.Practical tips for managing holiday treats and alcohol without guilt, so you can indulge smartly and wake up refreshed instead of sluggish.
The good news? You don’t have to choose between enjoying the festivities and preserving your energy.
Key Takeaways:
Blog on hydration and tipsBlog on caffeine guidance
Sneak Peek:
“It’s not the holidays without pudding, mince pies, candy canes, chocolate... definitely you should enjoy those treats without guilt, no judgment at all, but do it mindfully and do it smart. Eat before treats. The problem happens when you're just grazing on sweets throughout the day.”
The holiday season should be a time of joy, not a time you push yourself to the limit and end up feeling burnt out.
Listen to this episode in full to get the tools you need to stay energised and fully present, so you can enjoy the season without paying for it with your well-being.
Links & resources mentioned in the episode:
Tune in and make this holiday season one where you thrive, not just survive.Send us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Is your forgetfulness an early flag for dementia or just menopause?
Why memory lapses happen: Discover how hormonal changes during perimenopause are impacting your brain and why it's normal to feel like you’re forgetting things you used to know with ease.How neuroinflammation is holding you back: Learn about the hidden culprit behind brain fog and forgetfulness, and why your brain’s ability to process information is being slowed down.Gut health matters more than you think: Find out how the state of your gut is affecting your brain health and contributing to memory issues.Practical ways to sharpen your memory: I’ll share simple, actionable steps to support your brain through perimenopause—so you can start to feel like yourself again.
You’re mid-conversation, and suddenly, you can’t remember the name of something basic. A grater? Your colleague’s name? Completely blank. If you've been wondering if this is normal or something more sinister, you're certainly not alone - but the answer might surprise you.
Tune in to this episode where we get to the real reasons behind these frustrating memory lapses, why you’re not losing your mind, and how you can regain your usual mental clarity.
Key Takeaways:Sneak Peek:
PerimenoGOEstrogen blogInsulin blogCortisol blog
"We move into our forties, and suddenly it's like, why am I so forgetful? Why am I not on top of all these things? You're in the middle of a conversation, or you're asking your kids to pass you something in the kitchen, something basic like a grater - and blank. You can't even remember what the name of it is, or you see someone that you've known forever and can't remember their name."
Curious to know what’s really going on in your brain - and how to take control of your memory again? Listen to the full episode to learn more about what’s happening and how to move forward with practical solutions.
Listen to the full episode now to understand how to beat brain fog and forgetfulness, and feel more focused every day.
Links & resources mentioned in the episode:Send us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Is your hunger real, or are your hormones playing tricks on you?
If you’re constantly feeling hungry or craving carbs, even after eating well, it’s not about willpower - it’s about your hormones. In this episode, I’ll help you understand why your appetite is suddenly out of control and what’s really behind those cravings.
Key takeaways
In this episode, we break down the science behind your appetite and cravings, especially in perimenopause. You’ll learn:
• Why intuitive eating might not work for you during perimenopause - your hunger signals aren’t always reliable when your hormones are imbalanced.
• How key appetite hormones like leptin and ghrelin get disrupted, causing constant hunger, intense cravings, and even weight gain - no matter how well you’re eating.
• What you can do to identify the signs of hormonal imbalance and start taking steps to regain control over your appetite and your body.
If you've been wondering why your usual diet isn't working, why you're constantly hungry, or why you're gaining weight even though you haven’t changed your eating habits, this episode will provide the answers you need.
Sneak Peek
"There's lots of body positive practitioners who encourage or focus on that intuitive eating, call it like an anti-diet approach… I think this approach is short-sighted because it overlooks a crucial reality: when your hormones and biochemistry are out of balance, your hunger signals aren’t reliable."
If your appetite feels out of control and your cravings are making it harder to stay on track, understanding what’s happening inside your body is the first step. This episode is packed with insights to help you understand the root cause of your hunger and give you the tools to start making changes.
Listen to the full episode to learn how you can spot the hormone shifts messing with your hunger and start feeling more in control.
Links & Resources Mentioned in the Episode:
• Ozempic episode
• Free training: "Why you’re gaining weight after 40: The 4 hormone shifts you need to know"Send us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Is your liver secretly sabotaging your perimenopause?
When your liver is overloaded, it can mimic or worsen common perimenopause symptoms, leaving you stuck. Are you sure it’s just your hormones causing trouble?
Key takeaways:
• Spot the hidden signs of liver overload, like stubborn weight gain and unexpected fatigue.
• Understand why liver health matters more during perimenopause, and how it influences hormone balance.
• Gain practical steps to support liver function and take control of your symptoms.
Sneak peek:
"When you're going through perimenopause, it's easy to chalk up symptoms like fatigue, bloating, and weight gain to hormone changes or just being busy. But what if there's another key player - your liver?"
Discover how to identify liver-related issues and make meaningful changes to reduce symptoms. Don’t accept ‘just perimenopause’ when there’s more you can do.
Listen to the full episode now to learn how to support your liver and take back control of your perimenopause journey.
Links & resources mentioned in the episode:
• Episode 49 on Insulin
• Episode 54 on Liver over loaders
• Episode 57 Gallbladder healthSend us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Menopause isn’t something you expect to be dealing with in your 20s or 30s, but for some women with premature menopause that is their reality.
Whether you’re navigating early menopause, supporting someone who is, or simply want to understand what’s ahead, this episode reveals how to support your body and mind through this transition, with or without hormone therapy.
Key takeaways
• What are premature and early menopause?
• How premature and early menopause can impact your health and why early action can make all the difference in how you feel today and in the years to come.
• Why hormone replacement therapy alone isn’t a magic fix and how nutrition, lifestyle changes, and herbal medicine can offer essential support, whether you’re on HRT or not.
• How to personalise your approach to menopause support so that you can thrive, not just survive, during this phase of life.
Even if menopause feels like a distant thought or something you’re only just starting to think about, understanding how to support your body, and what you can do now to prep your body, will make a huge difference in how you experience the perimenopause phase.
Sneak peek
"In my experience, the best results come when you support hormone therapy with a healthy lifestyle – proper nutrition, movement, stress management, and sleep. Getting these basics right can make all the difference."
Tune in now to learn more about premature and early menopause, and how to support your body naturally – whether you choose hormone therapy or not – to take back control of your immediate and long-term health.
Links & resources mentioned in the episode
• The Perimenopause Decoder
• PerimenoGOSend us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. -
Is menopause really the beginning of a whole new chapter? Yes! And in this episode, I’m sharing why it’s more exciting than you think.
Shift Your Mindset: Discover why menopause is not “the end” but a beginning full of potential and why reframing this stage of life can give more joy and freedom.Embrace Your Body’s Signals: Learn the critical role of listening to your body’s symptoms and how understanding what your body is trying to tell you can lead to more balance and better health.Find True Contentment: Hear how embracing self-acceptance and letting go of the pressure to “fit in” or meet others’ expectations can bring a deeper sense of peace and purpose.
You’ve probably heard that menopause signals the end, but what if I told you that it’s the start of a new era filled with freedom, energy, and purpose?
In this episode, I’m sharing my personal reflections as I turn 50 and why this milestone is about more than just age - it’s about embracing life without the hormonal rollercoaster and discovering the joy that comes from self-acceptance and living in sync with your body. Tune in for a real, unfiltered conversation on why menopause and midlife are something to look forward to, not fear.
Key takeaways:
Podcast on My Perimenopause JourneyBlog: What True Self-Care Looks Like
Sneak Peek:
"Turning 50 can be painted as a time of crisis, loss, the end - same with menopause - but for me, it's really been the opposite... I am really stepping into this new chapter with a deep sense of contentment, acceptance of myself, my body, and my life, and a whole bunch of excitement for what's to come."
Ready to Hear More?
If you’ve ever thought of menopause as a loss, I’m here to flip that idea on its head. In this episode, you’ll learn why your 40s and 50s are actually some of the most liberating years—if you know how to shift your mindset and embrace the freedom that comes with them.
Listen to the full episode for the full conversation and find out why menopause and midlife are just the beginning of something exciting.
Links & Resources Mentioned in the Episode:Send us a question for the FAQs segment or your feedback, we’d love to hear from you.
Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au
PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath. - Show more
