The Ageless and Awesome Podcast

Ever looked in the mirror during perimenopause and wondered why your much loved skincare routine suddenly feels useless? That bewildering shift isn't just ageing—it's a complex hormonal dance affecting your skin at its foundations.

As oestrogen fluctuates and progesterone declines, your skin undergoes profound changes. The plumpness, hydration, and collagen support that oestrogen provided starts to diminish, while the calming effects of progesterone fade away. Add in perimenopause-related stress that spikes cortisol (notorious for breaking down collagen), and suddenly the dry skin, unexpected breakouts, redness, and accelerated fine lines make perfect sense. What worked for decades fa...

Ever wondered why creatine suddenly became the supplement everyone's talking about? After attempting to order some last week, I discovered all my distributors were completely sold out – and for good reason. This once-athlete-focused supplement is transforming how women navigate perimenopause and menopause.

Creatine, an amino acid naturally found in protein-rich foods, does far more than build muscle. While 95% of it resides in your muscles, the 5% in your brain plays a crucial role in cognitive function. Research shows that creatine supplementation may significantly improve memory (especially after those menopause-related sleepless nights), enhance cognitive processing, combat age-related mental decline, an...

Change is hard, but staying stuck in perimenopause symptoms feels even harder. As women navigate this transformative time, many hope that small tweaks or a new supplement will magically resolve their hot flushes, weight gain, and fatigue. The uncomfortable truth? Real results require significant changes, not just adjustments.

Your resistance to change isn't a character flaw—it's neurobiology. Our brains are wired for safety and familiarity, not transformation. Those habits you're clinging to—the evening wine, afternoon chocolate, or skipping movement—feel safe because they're predictable, even when they worsen your symptoms. This podcast reveals how neuroplasticity makes...

Navigating the sweltering waves of perimenopause can feel like a battle against an invisible enemy. My journey with hot flashes was nothing short of a rollercoaster, but it's a ride many of us are on, and I'm here to share the survival tactics that made all the difference. In our latest episode, we strip back the layers on hormonal fluctuations, particularly how a drop in oestrogen levels throws our internal thermostat out of whack, and provide a guide to recognising and managing the patterns of hot flash occurrences. You'll learn how to identify common triggers – like that morning cup of...

Ever wondered why breast pain seems to ramp up during perimenopause? This week on The Ageless and Awesome Podcast, I uncover the intricate dance of hormones behind this common yet rarely discussed issue. Learn how oestrogen's roller-coaster ride and progesterone's decline contribute to this painful problem and why it's crucial to keep a close eye on your breast health through monthly self-exams. We break down the nuances between cyclical breast pain and the persistent pain that perimenopause can bring, and offer practical steps to get relief.

From cutting back on alcohol to boosting your intake of cruciferous...

Can maintaining good gut health actually balance your hormones? You bet it can! Join me, Susie Garden, in this enlightening episode of the Ageless and Awesome podcast as we unravel the mysteries of the estrobolome and its crucial role in oestrogen modulation. Learn how the enzyme beta-glucuronidase, produced by your gut microbiome, not only helps metabolise and remove toxins but also it's link with chronic constipation, autoimmune diseases, and even certain cancers. This episode emphasises why understanding and optimising your gut health is essential, especially for women facing hormone imbalances during perimenopause and menopause.

Discover the actionable...

Can you really turn back the clock on your skin just by taking care of your gut? Discover the surprising connection between gut health and skin health on this week's Ageless and Awesome podcast. In this episode I explore the critical role of the estrobolome, the part of the gut microbiome that handles oestrogen metabolism, and how it impacts skin hydration, elasticity, and collagen production. As oestrogen levels fluctuate during perimenopause and menopause, understanding and nurturing a healthy estrobolome can be your secret weapon against wrinkles, dryness, and thinning skin.

Ever wondered how your diet can influence...

Ever wondered why the diet and exercise plan that worked in your 30s & 40s suddenly feels like pushing a boulder uphill? You're not alone, and you're definitely not imagining things.

When you hit your 40s, your body undergoes a profound shift that most diet plans completely ignore. The clean eating, calorie counting, carb-cutting, and intense workouts that may have helped you maintain your weight in your 20s and 30s can suddenly become frustratingly ineffective. This isn't a failure on your part – it's biology.

In this deeply informative episode, I break down exactly why your old ap...

Every day in my clinic, I see women battling a hidden enemy they can't quite name. They're experiencing joint pain that wasn't there before, skin that's suddenly reactive, or stubborn weight that refuses to budge despite their best efforts. The culprit? Inflammation – a natural process gone rogue that becomes particularly problematic during the hormonal shifts of perimenopause and menopause.

This episode dives deep into why inflammation matters so much during this life stage. As oestrogen declines, we lose its powerful anti-inflammatory protection, making our bodies more reactive to everything from certain foods to stress and poor sleep. I...

Have you noticed your body changing despite doing all the things?? That stubborn weight gain during perimenopause isn't your fault—and it's not about willpower or discipline.

Your body is responding to profound hormonal shifts that make traditional weight loss approaches ineffective. When oestrogen fluctuates and progesterone declines, your metabolism fundamentally changes. What few women realise is that fat tissue isn't just stored energy—it's an active endocrine organ producing hormones that further complicate the picture.

The science explains why the old "calories in, calories out" model falls short during this life stage. Stress, sleep disr...

If your beauty routine suddenly isn’t cutting it—no matter how many serums, supplements, or salon visits—you’re not imagining it. Hormones could be behind the changes you’re seeing in your hair, skin, and nails.

In this episode, I break down the biochemical changes happening in your 40s and beyond, and how they impact your outer glow. This is beauty meets biology—with real, practical strategies to nourish your body from within.

Tune in to learn:
 ✨ Why oestrogen and thyroid shifts affect hair thickness and skin hydration
 ✨ The top nutrient deficiencies that...

In this personal and powerful episode of The Ageless and Awesome Podcast, I pull back the curtain on what navigating menopause in my 40s was really like—and what no one warned me about.

From the hormonal chaos of perimenopause to the myths around weight gain, mood swings, and metabolism, I share what I had to learn the hard way—and what I now teach my clients every day.

You’ll discover:
 ✨ Why “eat less, move more” doesn’t work in perimenopause
 ✨ What your doctors probably didn’t tell you about progesterone and oestrogen
 ✨ How...

Burnout and perimenopause share confusingly similar symptoms, making it difficult to know which condition you're experiencing. In today's episode I explore the overlap, key differences, and practical solutions to help you feel like yourself again plus I share my personal experience with burnout and peri.

• Burnout involves physical, emotional, and mental exhaustion caused by chronic stress
• Long-term stress elevates cortisol, which can disrupt hormones and mimic perimenopause symptoms
• Perimenopause typically begins in late 30s or 40s with progesterone declining and oestrogen fluctuating
• Common overlapping symptoms include fatigue, sleep disturbances, mood changes, and brain fog
• Pe...

In this episode of The Ageless and Awesome Podcast, I’m diving into one of the most powerful, natural tools for hormonal health: sleep.

If you’ve ever found yourself lying awake at 3am, exhausted but unable to switch off, you’re not alone—and you’re not doing anything wrong. Sleep can be one of the first things to go off track during perimenopause, and in this episode, I’ll share why that happens—and more importantly, what you can do to reclaim deep, restorative sleep.

You’ll learn:

💤 Why sleep is foundational to hor...

Are you doing “all the right things” and still feeling tired, puffy, inflamed—or just off—during perimenopause? In this episode, Susie Garden breaks down why inflammation ramps up during this life stage and why an anti-inflammatory approach to food is essential for balancing hormones, boosting energy, improving sleep, and managing weight.

Forget restriction or calorie-counting—this is about nourishment, not punishment. Susie walks you through the exact foods to eat (and what to minimize), how they support your hormonal health, and small, simple changes that can make a big impact.

If you’ve been feeling fogg...

Have you been cutting calories, working out harder, and still not seeing the scale move? You’re not alone—and you’re not doing anything wrong.

In this empowering episode of The Ageless and Awesome Podcast, I unpack why traditional weight loss advice fails women in their 40s and beyond—and what actually works instead.

What we cover in this episode:

✨ The truth about the “eat less, move more” myth—and why it backfires in perimenopause
 🧬 How hormonal shifts like oestrogen decline, cortisol spikes, and insulin resistance affect your metabolism
 💪 Real, evidence-based strategie...

What if everything you've been taught about weight loss is actually sabotaging your efforts? As a Perimenopause Naturopath and Weight Loss Nutritionist, I'm pulling back the curtain on the five common weight loss approaches that I refuse to recommend to my perimenopausal and menopausal clients.

The outdated practice of counting calories completely misses what matters most—food quality and how different foods affect inflammation and blood glucose. Similarly, starvation tactics don't work; they throw your body into survival mode where it clings desperately to resources. Women going through hormonal transitions need proper nourishment, not deprivation. And contrary to...

Are endocrine-disrupting chemicals silently orchestrating a hormonal heist in your body? Join me as we unveil the hidden dangers of xenoestrogens and their insidious effects on women's health, especially during the transformative phases of perimenopause and menopause. This episode is an empowering journey through the science and the solutions, offering you the wisdom to safeguard your well-being. As a seasoned naturopath and clinical nutritionist, I'm here to guide you through the maze of these stealthy substances found in everything from the lip balm you love to the linens you lounge in, and how they impersonate or disrupt your body's...

We've all heard of Vitamin D and bone health, but did you know it can help support a myriad of perimenopause and menopause problems?

Like mood, hot flushes, vaginal health, immunity and cardiovascular health - PLUS reducing Belly Fat!

Tune in to learn about the ease of boosting your vitamin D for a healthy and vibrant life, and why it’s essential not just for managing life transitions but for overall well-being.

Send me a text!

Are you a woman feeling stressed, flat and experiencing the challenges of perimenopause?

It...

Is it Bloating or Belly Fat??? Yikes! On this episode of The Ageless and Awesome Podcast, I clarify the confusion. With a touch of humour and plenty of empathy, you'll learn how to spot the tell-tale signs of bloating vs belly fat and what might be causing it. It's a candid conversation about gut feelings—quite literally—and the small changes that could bring you big relief.

I outline the differences between bloating, belly fat and visceral fat PLUS what you can do about it. Listen now!

Send me a text!

Are you a wo...

Have you ever considered that your waistline might be whispering secrets about your health? On today's podcast episode, we unravel the mystery of belly fat's impact on women's health, with a spotlight on those navigating  perimenopause and menopause. I'll guide you through the nuances of visceral fat, how it differs from other body fats, and why it's a paramount health indicator. We'll explore the two major dietary villains that could be padding your middle and how to sidestep them.

But it's not all tape measures and food foes; we also dive into the sugar-laden minefield hidden in y...

Think your hormones are “fine” because your periods are still showing up? Think again. In today’s episode, I uncover the three subtle (or not so subtle) signs that your hormones may be out of balance… and you might not even know it!

From anxiety that seems to come out of nowhere, to restless nights you can’t explain, to mysterious weight gain—these are not just “life” or “getting older.” These are your body’s messages that something is off.

✨ You’ll Learn:

Have you ever found yourself snapping at loved ones over tiny things, crying unexpectedly, or feeling like an emotional stranger in your own skin? That perimenopausal emotional rollercoaster is real, valid, and completely rooted in biology, not weakness.

Many women suffer silently through mood swings and rage outbursts during perimenopause, wondering what's wrong with them or their relationships. The truth? Nothing's wrong. Your body is undergoing a dramatic hormonal rewiring that directly impacts your brain chemistry. Those oestrogen fluctuations (sometimes occurring hour to hour) affect serotonin levels, while declining progesterone removes your natural calming influence. Add in...

Feeling exhausted despite eating iron-rich foods? The mystery of persistent iron deficiency unfolds in this week's episode where we challenge the conventional wisdom about nutrition. The truth isn't just what you eat, but what your body actually absorbs.

This flashback episode returns due to popular demand as more clients struggle with persistent iron deficiency despite seemingly doing everything right. As a naturopath and clinical nutritionist with a special interest in perimenopause I've observed that most iron deficiency cases aren't simply about intake—they're about absorption barriers that silently sabotage your nutrient levels.

Discover how everyday ha...

Discovering clumps of hair in your shower drain or on your pillow can be genuinely distressing, especially when you're already navigating the complex terrain of perimenopause. In my clinic, I've guided countless women through this common yet often overlooked symptom of hormonal transition.

Hair loss during perimenopause isn't just about aesthetics—it's a powerful signal from your body that something needs attention. The fascinating reality is that as oestrogen and progesterone decline, we experience relative androgen excess where these shifting ratios trigger both thinning scalp hair and unwanted facial hair growth. But hormones are just one piece of...

Your lymphatic system might be the hidden key to better hormone balance during perimenopause and menopause. While we often focus exclusively on hormone levels, this extensive network of vessels, nodes, and organs silently influences how our hormones function and how we feel day to day.

The lymphatic system transports hormones to their target tissues, helps regulate immune responses that affect hormone function, removes toxins that disrupt hormonal balance, and prevents fluid retention that many women experience during hormonal transitions. One fascinating study even found that a single lymphatic drainage massage significantly reduced cortisol levels in menopausal women...

Ever wondered why your joints are aching more than usual as you navigate through perimenopause or postmenopause? Join me as I unpack the newly coined "Musculoskeletal Syndrome of Menopause" and its impact on women's daily lives. 

I was fortunate enough to see Dr Vonda Wright in person at the Sydney Opera House this month and she is incredible! She is a pioneer in bone health in the peri and menopause space so I wanted to re-publish this episode from last year that was based on her published paper on the Musculoskeletal Syndrome of Menopause.

I d...

In this enlightening episode of the Ageless and Awesome podcast, we tackle the often-taboo topic of vaginal health. With expert insights from Alison Patchett, the @vag.hormone.naturopath, we uncover the complexities of bacterial vaginosis (BV), a condition that many women experience but few discuss openly. 

Alison shares her expert advice on testing protocols and treatment options, emphasising the importance of holistic care that can combine both natural and medical approaches depending on the client's clinical needs. Furthermore, we discuss lifestyle factors that contribute positively and negatively on vaginal health, from dietary choices to the best clothing s...

What if understanding the role of cortisol could transform your perimenopause experience? This week on the podcast, as we navigate the fluctuating tides of hormones like progesterone and oestrogen, you'll learn how to tackle the challenges of fatigue and brain fog that seem to mirror perimenopausal changes. Stress management becomes your ally in this journey, and I promise insights into how your daily habits, like caffeine consumption and late-night binge-watching, can wreak havoc on your cortisol levels.

To help manage the turbulence, we dive into practical strategies for stress reduction and healthier living. Explore how setting boundaries...

Join me for an enlightening conversation with Alison Patchett, @the.vag.hormone.naturopath, as we uncover the often overlooked world of vaginal health during perimenopause and menopause. Have you ever wondered why there's a stigma around discussing vaginal wellness? Alison shares her transformative journey from corporate life to her true passion: empowering women to embrace and understand their bodies. Together, we break down the barriers in discussing these intimate health topics, highlighting the common changes women experience, such as dryness and irritation, and their impact on self-confidence and sexual health.

Discover how natural solutions can make a...

Can you truly transform your perimenopausal journey by mastering the art of hormone balance? Unlock the secrets hidden in the Ageless and Awesome podcast as I uncover five essential truths about achieving hormonal harmony during perimenopause. From the power of personalised nutrition, liver-supporting foods and phytoestrogens, to the pivotal role of managing chronic stress, this episode is your guide to optimising well-being. Discover how quality sleep and consistent schedules can be your best allies in regulating hormones and enhancing health during this transformative period. By embracing these insights, you can navigate perimenopause with confidence and vitality.

But...

Do you ever find yourself listening to that cruel inner voice that's telling you you're not enough, not good enough, etc?  Did you know that the way you talk to yourself might be holding you back from living your best life during perimenopause and menopause? This episode of the Ageless and Awesome podcast promises to transform your self-talk, enabling you to ditch the self-shaming and embrace a kinder, more compassionate inner dialogue. Listen as I guide you on a journey of self-discovery, revealing how negative self-talk can sabotage your health goals, while a supportive mindset can pave the way f...

Have you given birth in your late 30s or 40s?

Then this episode is for you.

In this week's episode, I unpack essential nutritional strategies tailored for this unique stage of life, addressing the complex interplay of fluctuating hormones and the demands of new motherhood. From the critical role of key nutrients like calcium, magnesium, vitamin D, and protein in balancing hormones to practical advice on managing fatigue and mood swings.
I also delve into the mental and emotional aspects of postpartum recovery, offering guidance on how to manage stress and energy levels effectively.<...

This week I unveil the rebranding of my practice to "The Perimenopause Path." After years of guiding a diverse clientele, I've committed to focusing my expertise on empowering women through these transformative stages of life. In this episode, I share the inspiration behind this shift and highlight the tools and resources designed to provide holistic, evidence-based solutions. Discover how these changes will offer more than just generic advice, equipping you with the knowledge and support needed to manage this phase of life with ease.

Join me on a mission to revolutionise women's healthcare by addressing stress as...

This week, I explore the potential of cannabis, particularly CBD oil and medicinal cannabis, in managing symptoms like sleep disturbances, mood swings, and stress. Inspired by a candid conversation with my sister-in-law, I dive into the fascinating world of cannabinoids and the pivotal role of the endocannabinoid system in maintaining hormonal balance. Despite the scientific research still catching up, I share personal insights and discuss how these natural compounds might support women's health during these challenging transitions.

We'll unravel the distinctions between THC and CBD, the main cannabinoids that hold promise for menopause relief. While THC is...

Discover how a "sleep divorce" might just be the secret to rejuvenating your nights and energising your days. I share how my own experiences and research insights suggest that separate sleeping arrangements can lead to an average of 37 extra minutes of peaceful rest. We'll explore the common triggers for sleep divorce—like snoring or conflicting schedules—and how this doesn't have to be a permanent solution. Many couples find their way back to a shared bed, reaping the rewards of improved sleep quality.

We'll also traverse the Nordic landscapes of the Scandinavian sleep method, a harmonious alternative that...

Let’s be honest - amidst the deadlines, commitments, and responsibilities, it's your health that often takes a backseat. But pause for a moment and consider this: your health is your most valuable asset, and it's worth protecting at all costs.

Seriously, without your health, what do you have?

No amount of wealth, success, or material possessions can replace the vitality and well-being that comes from being in good health. Your health is the foundation upon which everything else in your life is built. It's the key that unlocks the door to a life of jo...

What if hormones could influence more than just reproduction? Join me as I explore this and more on the podcast today. Inspired by a compelling question from my client Deb, in Tasmania, I'll unravel the complex roles of hormones like oestrogen, progesterone, and testosterone in women's bodies post-menopause. 

From bone and muscle health to brain and heart wellness, these hormones do much more than you might think. We’ll unpack potential health challenges like muscle mass and bone density loss, and delve into the fascinating connection between testosterone levels in the brain and Alzheimer's disease. This episode is...

Did you know that supporting your brain health through perimenopause is crucial for your long term health? Join me as I dive into the significant changes in women's brain energy levels during perimenopause and menopause. With a focus on the interconnectedness of declining estrogen and symptoms such as mood swings, hot flashes, and memory lapses, this episode aims to empower you with knowledge to navigate these transitions with confidence. Listen in as I unravel the increased risk of Alzheimer's disease and discuss proactive steps to support brain health during this critical phase of life.

Explore the natural...

Unlock the secret to optimising your health by unraveling the complexities of iron and calcium, especially during perimenopause and menopause. Learn how the strategic timing of these essential minerals can revolutionise your energy levels, bone health, and mood. Discover why having that calcium-rich breakfast followed by an iron-packed lunch could be the key to maintaining the balance your body craves. 

We'll explore the fascinating ways calcium supports not just bone health but also mental well-being, and how smart dietary choices can enhance your overall mood. I'll share five practical tips to boost your iron and calcium absorption, f...