The Ageless and Awesome Podcast

Motivation can disappear so quietly in perimenopause that you start telling yourself a brutal story - 'I’m lazy', 'I’ve lost my discipline', 'I don’t recognise myself'. We’re putting that story under the microscope and replacing it with something far more accurate and far more useful: your body is moving through a major hormonal transition that changes brain chemistry, sleep, stress response, and the way effort feels.

We unpack the oestrogen dopamine connection and why dopamine, the neurotransmitter tied to drive, focus, and reward, can become less reliable when oestrogen starts fluctuating. That shift can make...

Weight loss after 40 can feel like your body suddenly stopped playing fair. If you’ve tried the old tricks, watched the scales stall, and started wondering whether your metabolism is “broken”, I want you to hear this clearly: you’re not too old and you’re not failing. The rules change in perimenopause and menopause, so the strategy has to change too.

I talk through why midlife fat loss can be slower and less predictable, starting with the physiology: oestrogen shifts that affect insulin sensitivity, appetite and fat distribution; rising stress and cortisol that drive cravings and belly fat...

Ever felt like you’re doing “everything right” and still gaining weight? Let’s flip the script on midlife metabolism. I unpack why eating less and exercising more can backfire in peri and post-menopause, and how to send your body the safety signals it needs to release stored fat. As hormones shift, insulin sensitivity drops, cortisol rises, sleep can be poor, and muscle mass slides. The old calorie-in, calorie-out model ignores that your body is a chemistry lab, not a calculator.

I walk through the real levers that work after 40: getting enough protein to protect and build lean mas...

Your body hasn’t just “stopped working” after 40 - your biology has changed the rules. In today's episode I unpack the five hidden drivers behind stubborn midlife weight gain and show you how to work with your hormones, not against them. From silent inflammation to cortisol spikes, poor sleep, gut shifts, and insulin resistance, I map out practical steps that make weight loss feel possible again.
 
• the myth of “eat less, move more” failing after 40 due to hormonal shifts
• inflammation as a key driver and how to lower it with food choices
• cortisol’s impact on belly fat and ho...

When life is flat out, why do your healthiest routines disappear first, and how do you stop the slide without needing “perfect” days? This week on the pod,  I’m sharing a practical, no guilt approach to staying consistent with wellness when work, family, stress, and midlife hormones collide. 

I unpack the real reasons consistency breaks down, including decision fatigue, rising stress, and the way women so often put their needs last. Then I flip the script with a simple strategy: keep the habit cue, shrink the habit. If you can’t do your full workout or mindfulnes...

Fat loss after 40 can feel unfair. You eat less, you push harder in the gym, you try to be “good” all week and somehow your body responds by holding on tighter. In today's episode I unpack why that happens for women in perimenopause and menopause, and why the old calories-in-calories-out mindset often creates the exact stress chemistry that stalls progress. 

I walk through the 5 biggest fat loss mistakes women over 40 still make: under-eating (including skipped meals and low-calorie plans), over-exercising and relying on cardio without recovery, inconsistent protein intake, ignoring sleep quality, and the all-or-nothing mindset that turns...

The most frustrating part of perimenopause weight loss is doing all the “right” things and getting nothing back from the scales. If you’ve cleaned up your eating, started moving more, cut back on alcohol and sugar, and worked on sleep and stress, yet your weight won’t shift, I want you to hear this clearly: it doesn’t automatically mean it’s not working.

I walk through the hidden time lag that can happen in perimenopause and menopause, when your body focuses on internal rebalancing before it lets go of fat. Think hormone stabilisation, inflammation reduction, improved ins...

Your metabolism didn’t change overnight, but it might have quietly lost something powerful - muscle. If fat loss after 40 feels harder than it used to, I’m sharing the missing piece I see in so many women navigating perimenopause and menopause and it’s not more hustle, more cardio, or harsher restriction. It’s building and preserving muscle mass.

We talk through why muscle starts declining from around age 30 and why the rate can speed up in your 40s and 50s as oestrogen drops. I unpack what that means in real life: strength dropping faster than expected...

Eating less should mean losing weight, right? If you’re in perimenopause and the scales are stuck, that old rule can start to feel like a personal failure. I want to flip that story. For many women over 40, chronic dieting, meal skipping, and aggressive calorie counting don’t “boost discipline” at all, they trigger the exact body responses that make weight loss harder.

I break down what can happen when you undereat.

- cortisol rises to keep blood sugar stable

-cravings for quick energy ramp up

- and your metabolism can slow as...

Your metabolism hasn’t “given up” on you. When weight creeps on in your 40s and 50s even though you’re eating less and trying harder, it can feel personal and hopeless. I want to flip that story, because what’s usually happening in perimenopause and menopause is adaptation: your body is responding to hormone shifts, muscle loss, stress chemistry, and years of dieting in the most human way possible, by trying to keep you safe.

I dig into what metabolism actually means beyond calorie burn, including thyroid output, insulin sensitivity, appetite regulation, and how your body decides to...

Hot flushes can be more than heat, they can feel like a sudden loss of control. If you have ever had that split-second surge of panic before a flush, or noticed anxiety and low mood creeping in at the same time, you are not imagining things and you are not “going crazy”. I’m Susie Garden, naturopath and clinical nutritionist, and I’m sharing the hormone connection that so many women never get told about.

In this week's episode, I connect the dots between perimenopause symptoms that often get treated as separate problems - hot flushes, racing heart, a...

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...

You’re exhausted, you fall asleep, and then boom, you’re awake again at 2 or 3am like your body set an alarm. If you’ve been lying there with a racing mind, a hot flush, a pounding heart, or that strange “wired but tired” feeling, I want you to hear this clearly: you’re not broken, and you’re not weak. There are real physiological reasons perimenopause insomnia shows up so predictably, and once you understand the pattern you can start changing it.

Today I unpack the big three drivers behind middle-of-the-night waking in perimenopause and menopause: shifting hormo...

Brain fog can be the symptom that scares you the most, because it doesn’t just make you tired, it makes you doubt yourself. If you’ve ever forgotten a simple word mid-sentence, walked into a room and blanked, or reread the same thing three times and still not absorbed it, you’re not alone. I’m Susie Garden, naturopath and clinical nutritionist, and I’m unpacking why brain fog is so common in perimenopause and menopause, and why it’s usually a functional shift you can improve, not the start of cognitive decline.

I dig into the oestroge...

What if your missing motivation isn’t a mindset problem but a hormone story your brain is trying to tell? In this week's episode I dive into how perimenopause impacts dopamine and cortisol, why tasks suddenly feel heavier, and how small, targeted changes can switch your drive back on without relying on willpower. I open up about nearly walking away from my practice, the fear that my spark was gone for good, and the science-based steps that brought it roaring back.

I break down the oestrogen–dopamine link and how fluctuating hormones can mute reward, fuel procrastination, and...

Burnout from “eat less, move more” is not a character flaw - it is a mismatch with midlife biology. In this week's episode, I dig into a calmer, smarter way to lose weight and feel steady in peri and post menopause by rebuilding the foundations your hormones can tolerate. That means consistent protein, colourful anti-inflammatory foods, predictable meals, strength-focused training and recovery that fits real life, not a bootcamp fantasy.

I share why high-intensity everything often backfires now, how cortisol and inflammation quietly block progress, and what to do instead. We break down hormone-aware nutrition that keeps bloo...

Ever feel like everyone else drops weight with a snap while you grind for every centimetre? This week on the podcast, I dig into the real reasons midlife weight loss can look easier for other women and map out a kinder, smarter path that actually works for a changing body. As hormones shift through perimenopause and menopause, insulin sensitivity, muscle mass and stress responses change the rules, so two women doing the same things can see wildly different results. We break down what’s really happening—rising cortisol, low-grade inflammation, gut imbalances—and how each one can quietly stall progre...

Overwhelmed by peri health advice that tells you to do all.the.things and all at once? Today I'm cutting through the noise with a simpler path that actually works - stabilise blood sugar, protect your sleep, and calm your nervous system. These three foundations form a precise, sustainable strategy for women in perimenopause and menopause who want better energy, clearer thinking, and easier weight loss without the burnout cycle.

I start by reframing effort. More effort isn’t better if it spikes cortisol and scrambles hunger cues. I explain why three balanced meals a day, reduced re...

When the house finally goes quiet after the holidays, why do so many of us feel flat instead of free? In this week's episode, I talk about the February slump and reveal what’s really happening under the surface: your nervous system coming down from weeks of festive stress, decisions, and constant caretaking. That “let-down” isn’t failure; it’s physiology, and it’s a window to ask a powerful question—what do I need right now?

Across this conversation, I unpack how midlife hormones—shifting oestrogen and progesterone—change the way you handle stress, sleep, mood, and recovery. If t...

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...

Changing habits, including when you want to lose weight, gets harder after 40 not because you’ve lost your edge, but because your biology, stress load and sleep have changed the rules. In this week's episode, I unpack why going it alone makes weight loss and habit change feel impossible during perimenopause and menopause, and how compassionate accountability transforms the process from exhausting to doable. Drawing on years of clinical experience and research, I break down the real barriers: hormone volatility, decision fatigue, diet history and the emotional weight of trying to care for everyone else which means your needs co...

Feeling flat, hormonal, and completely over the “new year, new you” noise? We’ve all been there. Today's conversation gets real about why motivation is so unreliable during perimenopause and menopause—and shows how to build momentum without waiting to feel ready. I unpack the brain chemistry behind motivation, how dopamine dances with oestrogen, sleep, blood sugar, and stress, and why the calendar can be your strongest ally when willpower is wobbling.

I break down a simple soft-start plan that actually fits a tired life. You’ll learn the power of keeping the schedule even when you can’t keep...

Feeling like your body isn't shifting despite you doing the things you've always done?

You’re not alone. In this episode, I take a clear look at why fat loss often stalls in perimenopause and menopause, and how biology prioritises safety over burning stored energy. By unpacking cortisol, insulin and inflammation, I show how stress, hormonal shifts and fluid retention create a metabolic climate that favours storage, not fat loss—and what to do about it.

I start by reframing the “stuck” feeling as a protection response. With the stress system destabilised, cortisol can stay elevated...

Feeling flat while the world shouts about fresh starts? There's nothing wrong with you - your body is speaking. I open the new year on the podcast by naming the quiet heaviness so many women feel in their 40s, 50s and beyond, and I explain why “what’s the point?” is often a hormonal response rather than a lack of willpower. With oestrogen swings, lower progesterone, louder cortisol and a dip in dopamine, motivation can stall. The fix isn’t more hype. It’s creating safety so your physiology can support change.

I break down a peri and menopa...

Resolve to change without making your body the battleground. In this week's episode I unpack why self-sabotage spikes for women in their 40s and 50s and explain, with clarity and compassion, how a survival-focused brain chooses short-term comfort over long-term goals when hormones, stress, and diet history collide. Rather than blaming willpower, I reframe self-sabotage as protection, then map a kinder, more effective path forward.

I get practical about the peri and postmenopause landscape: declining oestrogen and progesterone affecting serotonin, dopamine and GABA, cortisol spikes during the festive season, and the dieting fatigue that primes the mind...

December can feel like a pressure cooker: end-of-year exhaustion, disrupted routines, family dynamics, more alcohol, and less sleep. Add perimenopause or postmenopause, and cravings spike while motivation vanishes. In today's episode I share a calmer path that doesn’t demand perfection or push you into another punishing reset. Instead, I reframe December as stabilisation: keep blood sugar steady with protein-first meals, protect sleep with consistent bed and wake times, reduce alcohol, and choose daily walks over punishment workouts. The goal isn’t losing weight through the holidays; it’s arriving in January steady, nourished, and ready.

I dig in...

December doesn’t have to drain your energy or derail your goals. I'm reframing the festive season with a calm, hormone-aware game plan so you can enjoy the food, the parties, and the people without the restrict-then-regret rollercoaster. If perimenopause or menopause has made social months feel harder, you’ll learn what’s changed in your body and how to work with it.

I break down why midlife physiology reacts differently to stress, alcohol, poor sleep, and sugar, and how small shifts create a big buffer: protein-first plates that stabilise glucose, planned drinks that protect sleep and mood...

Ever bolt awake between 2-3 am with your mind racing and your heart doing drum solos? There’s a reason it happens at the same time, and no, you didn’t forget how to sleep. We dive into the real mechanics behind this annoying wake-up call so many women face in perimenopause and post-menopause: oestrogen swings that destabilise blood sugar, the steady drop in progesterone that removes a calming brake, a jumpier cortisol response, and a liver that’s busiest just as adrenaline naturally peaks.

I share how these pieces create a predictable pattern—an overnight glucose dip that...

The Monday “restart” spiral ends here. In this week's episode I dig into the real reasons consistency feels harder after 40 and why motivation alone won’t carry you through perimenopause and menopause. From shifting hormones and sleep disruptions to higher cortisol and years of diet fatigue, I unpack the biology and psychology that make old methods fail - and the practical changes that finally stick.

You’ll learn why perfection is the enemy of progress and how black-and-white thinking quietly derails results. I break down the comfort zone loop that fuels self-sabotage, especially when big goals feel overwhel...

The rules of metabolism change in midlife, and so should your strategy. In this episode I explore how a unique plan, real coaching, and supportive accountability beat willpower and hacks, especially when hormones shift and life gets noisy. Drawing on recent clinical research and years of practice, I unpack why even brief, structured coaching leads to better weight loss, stronger adherence, and a calmer mind.

I share a candid story from my own experience with the gym - how weekly check-ins with a coach delivered bigger strength gains in six weeks than I’d seen in years. Th...

Ever wondered why the slightest noises or minor annoyances can set you off during perimenopause and menopause? Find out in this week's flashback  episode of the Ageless and Awesome podcast! This week I'm peeling back the layers on the fascinating interplay of hormones and brain health during these transformative life stages. I'll uncover how the fluctuations in oestrogen and progesterone can cause your brain to respond with heightened sensitivity and stress. Additionally, I'll delve into the roles of neurotransmitters like serotonin and dopamine and how they contribute to these emotional shifts, making everyday situations seem more challenging than ever b...

The brain fog of perimenopause is real my lovely friend. And today I'm starting a series on brain fog, brain health and how to navigate perimenopause without thinking you have dementia.

In today's episode I explain what brain fog is, why it happens and what to do about it.

It's very common in women in perimenopause and beyond and it can be very frustrating and even frightening. 

Listen now before you forget 😜

Send me a text!

Are you a woman feeling stressed, flat and experiencing the challenges of perimenopause or m...

Are you watching your hair thin and fall out while simultaneously dealing with unwanted facial hair during menopause? Eek! This episode of The Ageless and Awesome Podcast tackles this very struggle, offering deep insights into why nearly 40% of women experience hair loss during peri and post-menopause. I'm here to unravel how plummeting oestrogen levels contribute to hair thinning, shedding, and even bald patches. We also cover the critical need to rule out other potential causes like medication side effects, thyroid problems, autoimmune diseases, or even fungal infections, setting the stage for proper diagnosis and effective treatment.

Of...

Your skin isn’t being difficult—it’s doing its job. When the liver, gut, and lymphatic system slow down, your face becomes a billboard for what’s happening inside: jawline breakouts, morning puffiness, and that hard-to-name “tired” look that no serum seems to fix. I pull back the curtain on how detox actually works, why perimenopause ramps up the load, and the simple, sustainable habits that restore flow so your glow returns.

In this episode I walk through the four key players—liver, gut, skin, and lymph—and translate biology into daily choices. You’ll learn how fluctuating oe...

Struggling with weight loss during perimenopause can be like trying to solve a Rubik's Cube in the dark—frustrating and often futile. But light is at hand! In this episode, I shatter the age-old myth that age is a barrier to shedding weight, and instead, I focus on the reasons why weight can increase over 40 and what you can do about it. As I dissect the hormonal rollercoaster that can throw a wrench into your metabolism, including its effects on thyroid function and insulin levels, you’ll learn why these changes are more than just a bump on the road...

Your skin seems to have changed overnight. The moisturiser that once worked wonders now barely makes a difference. Dryness, sensitivity, maybe even unexpected rashes have appeared—and you're wondering if it's all in your head.

It's not. As your body navigates the hormonal shifts of perimenopause and beyond, your skin is responding in real, biological ways. During our reproductive years, estrogen acts as our skin's personal trainer, maintaining collagen production, hydration, and elasticity. But when those hormone levels begin fluctuating and eventually declining, our skin reflects these changes dramatically—becoming thinner, drier, and more sensitive. Most striking is t...

If your skin feels unpredictable in perimenopause and menopause — breakouts one week, dryness the next, redness that won’t calm down — your gut might be the missing link. In this episode of the pod, I’m breaking down the fascinating gut–skin axis and showing you why your digestion has everything to do with your complexion.

We’ll explore why gut health often becomes more sensitive in perimenopause and menopause, the biggest food and lifestyle triggers that could be sabotaging your skin, and simple swaps you can start making today. Plus, I’ll share my go-to “Skin Smoothie” recipe...

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...