Episodes
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You don't need to silence your inner critic, you just need to learn how to use what she is trying to tell you to get your closer to your goals.
Once you understand her more, learn what she's trying to keep you safe from you can harness it to fuel you in your business and your life.
I see this time and time again where women hold themselves back and give in to that little voice in their head that says they are 'too fat' and 'not enough' so they just put things off.
I'm not messing about when I say you're already so far behind the men of this world, you don't have time to wait to be perfect.
That inner critic voice can become your superpower!
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Ready for the brutal truth this week? I'm seeing way too many brilliant women holding themselves back, leaving money on the table simply because they think they are too fat and hate how they look!
In this episode I'm exposing the effect societies expectations on women has on your self confidence and how this is stopping you from getting near your business goals.
I want you to take action but you don't need another course or advice from a guru because its actually your self loathing thats stopping you, not lack of knowledge.
You can't hate yourself into a thinner body and even if you could do that, you'd still find something to criticise because thats how beauty standards work - it's never enough.
So if you are struggling to get more visible, show up on social media, get the speaking gigs etc this episode will shake you out of the self loathing and into action.
Key Topics:
podcasting, women in business, body image, self-worth, financial independence, visibility, self-acceptance, diet culture, menopause, career advancement
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Episodes manquant?
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In this episode I recorded a chat with Emily Spilman for her community and decided to share it here on the podcast as rage is such a common symptom and I dont think its talked about enough.
We share our personal experiences and exchange notes on how we have got through it with young kids, partners and work. I open up about how the perimenopause affected my family life and led to a complete collapse of my career. We discuss how to cope if this is what you are experiencing too, the importance of self-care, setting boundaries, and getting support from partners and loved ones.
key topics we discuss;
Menopause, rage, self-image, self-worth, self-confidence, relationships, career, support, boundaries, self-care
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Jamie Pei, my lovely friend and fabulous work play coach, joins us this week to chat about the importance of undoing the societal expectations and 'shoulds' around work and life.
Finding joy and play and ease in amongst the daily grind is essential in perimenopause to avoid burn out and making symptoms worse.
We both share our experiences of hustle culture and how this just hasn't brought us fulfilment in our day to day lives. This chat touches on the parallels between diet culture and work culture, and how both are rooted in 'shoulds' and external ideals. All of these things stop us from truly being able to be ourselves because we are drawn in to performing life the way society expects us to.
Jamie helps us ditch the expectations and puts a fresh take what it means to sleep our way to the top through rest!
About Jamie Pei:
With over two decades of experience in the media, fashion, religion and academia, Jamie knows a thing or two about living under the shadow and control of a big, influential institution. She finally made the firm decision to leave all of that behind to start her own coaching business and step into her main-character-energy era!
Jamie is now a work/play coach, supporting self-employed folk to curate a worklife thatâs full of ease and play, and aligns with WHAT THEY WANT for their lives. A big part of this work includes helping you find your best way to say âfuck itâ to the shoulds - in other words, to recognise which âshouldsâ, expectations and ideals are still keeping you small, so you can shrug them off for good and start living exactly how YOU want.
An offer for Podcast listeners:
Come hang out with me in a free 45-minute work/play audit, where weâll deep-dive whatâs going on in your work-life and find at least one actionable step you can take to start enjoying more rest and play in your days: https://calendly.com/jamiepei/work-play-audit
Connect with Jamie:
LinkedIn: https://www.linkedin.com/in/jamiepei/Instagram: @@heyjamiepeiSubstack: averymessylife.substack.comWebsite: jamiepei.comConnect with Tamsin:
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Intuitive eating after years of yo-yo dieting might feel hard to grasp, or maybe you feel it's the unhealthy route to take. In this episode I'm going to explain to you why intuitive eating is a game changer for menopause and why most people don't get it right.
Dieting and trying to follow eating plans, no matter how much you feel they are healthy, is often the reason you wind up throwing in the towel and dialling a pizza at 11pm. They are unrealistic and in the long term they just keep you fixated on your body size and weight.
Intuitive eating allows you the freedom to relax around food, stop over thinking it and get what you need and move on with your day. In this episode I'm sharing with you the impact restriction is having on your symptoms and why intuitive eating might be the answer if you have exhausted all the diets over the years and you've had enough of tracking every morsel you eat.
Ready to start taking intuitive eating seriously? Book a chat with me and lets talk about what might be the right next step Book a chat here
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This week I'm joined by fertility expert Emma Haslam to talk about her menopause journey. As well as infertility we also talk about some of the symptoms like rage, brain fog and finding a way through the mixture of both wanting a child and knowing that your body is not able to give you what you so desperately want.
I loved this conversation because Emma is so real and candid about her experiences and thats what so many of us need to hear so that we know we are not alone.
Trigger Warnings: Infertility, baby loss, post natal depression
About Emma Haslam:
Following her own journey with infertility which led to the birth of her son via IVF abroad Emma Haslam has become the go-to expert guide for fertility testing and treatment in Europe. Since 2019 Emma has helped 100s of people globally struggling to conceive to start and grow their families.
Emma has been featured in the national and international media, has been interviewed and featured in a book and is an advocate, writer and podcaster for the infertility community plus she is a guest expert on a fertility app and Judge at this year's European Fertility Care awards.
Emma is on a mission to make fertility testing and treatment globally more transparent, affordable, accessible, safe and supported for more people and she wants to put you firmly back in the driverâs seat of your fertility journey and give you the best chance of reaching your desired destination; growing your family.
Links
Free short step by step guide to the process of having fertility treatment abroad
https://www.yourivfabroad.co.uk/step-by-step-guide-to-having-fertility-treatment-in-europe
Free guide to the 7 things you need to know before having donation fertility treatment abroad
https://www.yourivfabroad.co.uk/condsidering-donation-in-europe
Podcast all about having fertility testing in Europe
yourivfabroad.co.uk/podcast
Services
yourivfabroad.co.uk
Need an online fertility pharmacy introduction?
https://www.yourivfabroad.co.uk/online-fertility-pharmacy-introduction
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I thought that the pressure to be thin was high when I was growing up but when I chatted with Zoë in this episode we discuss everything from 4 year olds being told they are too fat for dance school (yes, really!!) to teens not going to school because their self esteem is on the floor.
This is such an important conversation because this is where it begins for so many women. Most of us grew up with the idea we needed to change ourselves and not only does this never go away, it comes back with vengeance when we get to our perimenopause years.
This conversation opened my eyes to all of the body image and beauty standards we are pressured to conform to today and how it's impacting the next generation of young women.
About Zoë Harwood
Zoë Harwood is the founder of Light Minds Collective - Soulful mindset coaching for young women and teenagers struggling with negative body image, eating disorders and low self-esteem resulting from the pressures of todays cultural standards.
Zoë helps young women understand the conditioning and patterns that landed them where they are today and discover new ways of finding joy in themselves and the world around them.
Having gone through her own journey of disordered eating and negative body image, she understand the tools required to overcome these issues. Zoë has learned that confidence and empowerment is already within us, we just need the right guidance to figure out how to release it.
Zoë has spent over 20 years changing the mindset of children and teens and empowering them to be proud of their authentic selves.
Connect with Zoe:
@lightmindscollective
www.lightmindscollective.com
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My first ever guest on this podcast and I can't think of a better person to talk about movement and ditching diet culture.
Self confessed weight loss coach in a previous life but through her own journey and struggles with body image and long term dieting, she is now a fitness coach without the side serving of body shame and calorie deficits!
You are going to love Rhi's honest no non-sense, chill the F out approach to fitness and moving your body. So if you are hating the menopause weight gain and just want to fix it by going mad in the gym, listen to this first!
and when you realise how amazing she is you can go follow her on
instagram @rrt_coaching
Facebook https://www.facebook.com/rhiannon.tims1
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This episode is a journey through my self destruction period a few years ago that saw me leaving my career of 20 years. These are the lessons I've learnt and how I handle my inner critic when she shows up to tell me I'm not good enough.
I'm sharing the tools I share with my clients and this is an insight into the deep work, this is how we heal our self doubt and feeling unworthy and its much more than affirmations and empty words.
Perimenopause brings another level of self doubt and our inner critic can be so wild if its allowed to run free! This episode will help you challenge that voidce thats stopping you from living your life.
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Do you have a size limit that you can't imagine allowing yourself to wear, let alone invest in.
If your body has changed and you are going around in clothes that make you feel crappy it's likely because you are stuck in the belief that your body is temporary and needs to change.
I've been discussing style and going through some shifts in my own personal style evolution as my body has changed and I've even invested in a stylist (hello Samantha Harman - go check her out!) and it's helped me see the stories that I have been holding on to which have affected my style choices and what I believe I'm worthy of wearing.
We all have to get dressed every single day so lets shake off the old stories you have about why you can't buy clothes that fit your body because I'm betting it's not all down to money!
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Are you ready to ditch your slimming world membership and get some reall freedom with food? Part 2 of the Intuitive Eating in perimenopause series will help you to understand if you are truly ready to get started with healing from diet culture and having a healthy relationship with food.
Have you got to a place where you've had enough of dieting? What is it you want from intuitive eating? In this episode I'm sharing the real signs you are ready to start exploring intuitive eating and giving you permission to steal my top tips for starting out so that it doesn't feel overwhelming.
Trying to be the perfect intuitive eater will lead you down the rabbit hole of feeling like you've failed again and Intuitive eating is not about failing. You can't do intutive eating wrong, it's all about curiosity and compassion.
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Intuitive Eating Book
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Have you seen intuitive eating being touted as a weight loss method? Perhaps you have avoided intuitive eating because you think you'll end up eating pizza and chocolate all day.
There are a few myths around intuitive eating and in this episode of the Un-Diet Your Menopause podcast, I'm sharing my take on these myths so you can decide for yourself if its right for you in perimenopause.
Will you lose weight or gain weight? What food will you end up eating once diet rules are out of the way? Will you end up never eating cake again? What happens to binge eating?
In this episode you'll learn more about what intuitive eating is, what its not, who it's for and how it can support your health, especially in perimenopause.
Books I recommend to help you get to grips with Intuitive Eating are
Intuitive Eating Book - Evelyn Tribole & Elyse Resch
IE Workbook
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This week I'm frustrated at yet another attempt at body positive marketing that has simply just left many of us out of the picture. If we can wear the shorts, could we please have some in our size?
If you are heading in to summer and feeling all the body image issue churning up as you try and figure out what the heck you are going to wear and how to get past your fears of showing your body to the world after what feels like the longest winter, have no fear because I'm delivering the pep talk you need to not give a crap what anyone thinks this summer!
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Ironically, women are stereotyped as 'emotional', but in reality we are often only allowed to exhibit emotions we feel safe to express around other people.
In perimenopause your fuse might be shorter than a stick of dynamite and you cant keep a lid on the boiling pot of emotion that bubbles inside of you
Why? Why now in your 40's are you losing your cool in work, at home, with the kids, the husband, partner or even the dog?
Because your good girl hormone has left the building! Yes our little friend Oestrogen is responsible for making sure you stick to the rules of being the nice one, but she's leaving you high and dry and you're left with some serious rage that seems to come from nowhere.
This surge of emotions is not a fault; it's a compass guiding you towards the areas of your life that need attention.
In this episode I'm going to explain how you can reclaim your emotions without guilt or shame and without feeling like you've hit self destruct button on your life!
Plus get my latest blog post for simple ways you can support yourself through this phase, I use many natural remedies alongside unlearning the patriarchy! I'm sharing them here with you here
Join the Facebook group here (please be aware this is a group I run with other experts who may or may not align with health at every size, I provide support and help for anyone in that group that wants to navigate menopause without diet culture and body shame but I am not in control of others and what they post or discuss)
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gained 2 dress sizes and hate how you look? I've got you, owning a body that wont do what you want it to do sucks. But its not your body that's the problem is the beauty standards that tell you that you should be thin at all costs!
But what is the cost? How is it taking you away from living your life? What could you be doing instead that would make you feel amazing if you could just let go of the desire to be smaller?
This episode is some serious tough love to help you see that dieting and the desire to fit in to that smaller size is simply distracting you from having a life.
Need help with this stuff? Come and have a chat with me and see how I can support you in your menopause without diet culture getting in the way! Let's have a coffee and a chat
I would love for you to come and find me on Instagram, It's where I spend most of my time and I love connecting with listeners over there.
and don't forget you can grab your free Un-Diet Your Menopause guide right here http://subscribepage.io/WhucUS
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This week I'm sharing my secrets to a better nights sleep and some of them might surprise you!
Perimenopause brings with it a new level of sleep deprivation, and I for one wasn't prepared for it at all. I know that you are probably suffering just as much as me.
When you don't get the sleep you need, it can make your perimenopause symptoms worse, and the declining hormones impacts your ability to sleep - it's a vicious cycle.
But instead of sharing with you the usual advice standard advice you might expect to hear, I'm actually going to drill down into some of the real reasons none of the usual advice works for you and some of it might surprise you!
In this episode I want you to see how diet culture and the pressure to be everything to everyone is impacting your ability to sleep, as well as some tough love on one thing you probably haven't addressed.
Dive in to this weeks episode and let's get some sleep!
I would love for you to come and find me on Instagram and don't forget you can grab your free Un-Diet Your Menopause guide here http://subscribepage.io/WhucUS
Ready to join the May 2024 cohort for MenoThrive 2024 and change the your perimenopause journey into your most confident era? You can find all the details here website
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Body image and how it impacts our ability to have peace in our body is one topic I get so fired up about. This week I am lifting the lid on the societal pressure to conform to thinness and youthfulness that is fed to us from a young age. Where does it come from? Do we really have a preference for a thin body or is it really about keeping us conforming to an unattainable beauty standard?
This episode will help you see the reality behind your desire to be thin, how it affects you in perimenopause and help you take the steps towards unlearning ingrained messaging and finding health and peace outside of the weight loss paradigm.
Book link: Fearing the Black Body
by Sabrina Strings
Reference: Global Weight loss Market Size
Come and find me on Instagram and don't forget you can my Free Un-Diet guide when you subscribe to my weekly newsletter here http://subscribepage.io/WhucUS
Ready to join the May 2024 cohort for MenoThrive 2024? You can find all the details and sign up on my website
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What if you are not really sure if what you are experiencing is just you failing at life or experiencing perimenopause?
This weeks episode is all about what to expect in perimenopause, how to recognise the symptoms and know when you to seek support.
So many of us, myself included, simply struggle through hoping it will go away. It won't disappear overnight but the good news is there are amazing things you can do to support yourself even if you are not sure if you are 'there' yet.
Dive in to this weeks episode to explore perimenopause a little deeper and understand what's going on with your body, knowledge is power and it will save you from thinking you are broken or trying to fix things with another round of dieting.
Here's the highlights:
Menopause, diet culture, and self-care. 0:03Perimenopause symptoms and support. 4:11Menopause, perimenopause, and mental health. 9:16Common symptoms of menopause and self-care strategies. 14:28Menopause, symptoms, and self-care. 17:42Menopause, body image, and seeking help. 22:46Connect and work with me:
Come and find me on Instagram and don't forget you can my Free Un-Diet guide when you subscribe to my weekly newsletter here http://subscribepage.io/WhucUS
Ready to join the May 2024 cohort for MenoThrive 2024? You can find all the details and sign up on my website
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This week, we're diving into the topic of emotional eating. Something so many of us struggle with especially in menopause.
Emotional eating is often the way we cope with big feelings and emotions that come up in our lives and can feel really out of control when our body starts to change without warning.
Today I'm going to show you how you can get out of the cycle of eating emotionally, without relying on willpower or heading straight back to dieting. You can work through your feelings in a completely new way that will help you go from coping to truly solving everything life has to throw at you.
Here are the highlights
(02:57) How to recognise if this is happening to you.
(07:21 ) Coping with feelings through food.
(12:49) Learning other coping skills.
(16:02) How to get out of the emotional eating cycle.
(22:02) Build a self-care toolbox.
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Welcome to the first episode of The Un-Diet Your Menopause Podcast with me, Tamsin Broster.
Whether you're navigating perimenopause, menopause, or post-menopause, this podcast will be your weekly dose of empowerment.
Together, we'll explore body image, food freedom, and the ups and downs of this transformative period.
Get ready to join a community where your experiences are validated, and discover how to support yourself with kindness and wisdom.
Let's embark on this wild ride together, shall we?
Here are the highlights:
(4:29) Menopause and body image, avoiding diet culture
(8:12) The limitations of diet culture and individualised approach to health
(17:42) Harmful attitudes and misunderstandings about menopause
(22:43) Listening to our bodies and self-discovery
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