Empowered Perimenopause With Francesca Liparoti Castos https://francescaliparoti.com/podcasts/empowered-perimenopause-podcast/ The Empowered Perimenopause Podcast is a warm, down-to-earth show hosted by Registered Nutritional Therapist Francesca Liparoti, helping women navigate the stormy hormonal waters of perimenopause so they can feel informed, supported, and well; physically, mentally, and emotionally. Each week, Francesca breaks down the confusing world of hormones, symptoms, nutrition, stress, sleep, gut health, metabolism, and midlife wellbeing into simple, practical conversations that help women truly understand what’s happening in their bodies. With a calm, evidence-informed approach that cuts through fear, overwhelm, and misinformation, this podcast is here to help you connect the dots, support your body, and move through perimenopause with more clarity, confidence, and self-compassion. Because perimenopause should be understood, not simply endured. Mon, 11 May 2026 09:55:38 +0000 en-UK © 2026 Francesca Liparoti https://episodes.castos.com/66521474dd3b99-37953204/images/podcast/covers/c1a-o2d0k-z3194m9ktgj4-rpudxm.png Empowered Perimenopause With Francesca Liparoti https://francescaliparoti.com/podcasts/empowered-perimenopause-podcast/ The Empowered Perimenopause Podcast is a warm, down-to-earth show hosted by Registered Nutritional Therapist Francesca Liparoti, helping women navigate the stormy hormonal waters of perimenopause so they can feel informed, supported, and well; physically, mentally, and emotionally. Each week, Francesca breaks down the confusing world of hormones, symptoms, nutrition, stress, sleep, gut health, metabolism, and midlife wellbeing into simple, practical conversations that help women truly understand what’s happening in their bodies. With a calm, evidence-informed approach that cuts through fear, overwhelm, and misinformation, this podcast is here to help you connect the dots, support your body, and move through perimenopause with more clarity, confidence, and self-compassion. Because perimenopause should be understood, not simply endured. Francesca Liparoti episodic The Empowered Perimenopause Podcast is a warm, down-to-earth show hosted by Registered Nutritional Therapist Francesca Liparoti, helping women navigate the stormy hormonal waters of perimenopause so they can feel informed, supported, and well; physically, mentally, and emotionally. Each week, Francesca breaks down the confusing world of hormones, symptoms, nutrition, stress, sleep, gut health, metabolism, and midlife wellbeing into simple, practical conversations that help women truly understand what’s happening in their bodies. With a calm, evidence-informed approach that cuts through fear, overwhelm, and misinformation, this podcast is here to help you connect the dots, support your body, and move through perimenopause with more clarity, confidence, and self-compassion. Because perimenopause should be understood, not simply endured. Francesca Liparoti francesca@francescaliparoti.com false https://feeds.castos.com/638k4 yes <![CDATA[Episode 85: Understanding HRT in Perimenopause: A Practical, Balanced Perspective]]> Mon, 11 May 2026 09:55:38 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2429068 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-85-understanding-hrt-in-perimenopause-a-practical-balanced-perspective Feeling confused about HRT? This episode breaks down the latest guidance, clears up common myths, and helps you understand your options in a calm, balanced way.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

]]> false Feeling confused about HRT? This episode breaks down the latest guidance, clears up common myths, and helps you understand your options in a calm, balanced way.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

]]> 00:21:46 <![CDATA[Episode 84: Perimenopause Symptoms at 40: The First Signs (and How to Tell What’s Really Going On)]]> Mon, 04 May 2026 06:56:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2424261 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-84-perimenopause-symptoms-at-40-the-first-signs-and-how-to-tell-whats-really-going-on Many women around 40 start to feel “not quite themselves”… but assume it can’t be perimenopause because their periods are still regular.

In this episode, I explain when perimenopause really begins, typical symptoms of perimenopause age 40, the early (often overlooked) signs, how to tell if your symptoms are hormone-related, and the key areas to focus on to start feeling like yourself again.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

]]> false Many women around 40 start to feel “not quite themselves”… but assume it can’t be perimenopause because their periods are still regular.

In this episode, I explain when perimenopause really begins, typical symptoms of perimenopause age 40, the early (often overlooked) signs, how to tell if your symptoms are hormone-related, and the key areas to focus on to start feeling like yourself again.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

]]> 00:16:36 <![CDATA[Episode 83: Why Perimenopause Can Make Work Feel So Much Harder (Anxiety, Brain Fog & Confidence)]]> Mon, 27 Apr 2026 05:28:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2420841 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-83-why-perimenopause-can-make-work-feel-so-much-harder-anxiety-brain-fog-amp-confidence If you’ve been feeling less confident, more anxious, or not quite yourself at work lately… you’re not alone.

In this episode, I’m joined by Victoria Brookbank from MenoMinds to explore how perimenopause can impact your confidence, cognition, and ability to cope at work, and what actually helps you feel more like yourself again.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

]]> false If you’ve been feeling less confident, more anxious, or not quite yourself at work lately… you’re not alone.

In this episode, I’m joined by Victoria Brookbank from MenoMinds to explore how perimenopause can impact your confidence, cognition, and ability to cope at work, and what actually helps you feel more like yourself again.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

]]> 00:52:50 <![CDATA[Episode 82: Stress and Your Hormones in Perimenopause: What’s Really Going On]]> Mon, 20 Apr 2026 02:02:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2405640 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-82-stress-and-your-hormones-in-perimenopause-whats-really-going-on Stress is one of the most overlooked drivers of symptoms in perimenopause, and it’s not just about emotional stress.

In this episode, we explore how stress shows up in the body, how it affects ovulation, progesterone, oestrogen, cortisol, and sleep, and why midlife can make you feel more sensitive to stress than ever before.

Because during perimenopause, your body isn’t just dealing with one hormone, it’s navigating an entire hormonal system under pressure.

Links:

Other episodes mentioned in this episode:

]]> false Stress is one of the most overlooked drivers of symptoms in perimenopause, and it’s not just about emotional stress.

In this episode, we explore how stress shows up in the body, how it affects ovulation, progesterone, oestrogen, cortisol, and sleep, and why midlife can make you feel more sensitive to stress than ever before.

Because during perimenopause, your body isn’t just dealing with one hormone, it’s navigating an entire hormonal system under pressure.

Links:

Other episodes mentioned in this episode:

]]> 00:21:58 <![CDATA[Episode 81: Intermittent Fasting and Perimenopause: What the Science Actually Says for Women]]> Mon, 13 Apr 2026 05:41:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2402483 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-81-intermittent-fasting-and-perimenopause-what-the-science-actually-says-for-women Is intermittent fasting actually right for women in perimenopause?

In this episode, I break down what the science really says, and how fasting can impact female hormones, energy, and stress levels in midlife.

If you’ve ever felt unsure whether skipping meals is helping or hindering you, this will give you clarity.

Links:

]]> false Is intermittent fasting actually right for women in perimenopause?

In this episode, I break down what the science really says, and how fasting can impact female hormones, energy, and stress levels in midlife.

If you’ve ever felt unsure whether skipping meals is helping or hindering you, this will give you clarity.

Links:

]]> 00:25:19 <![CDATA[Episode 80: Itchy, Flushed, and Reactive Out of Nowhere? Understanding Histamine In Perimenopause]]> Mon, 06 Apr 2026 05:18:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2401908 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-80-itchy-flushed-and-reactive-out-of-nowhere-histamine-might-be-the-missing-piece Suddenly feeling itchy, flushed, or reactive to foods in your 40s? It might be histamine. In this episode, I explain why this happens in perimenopause and what you can do to support your body.

You'll learn:

  • What histamine actually is (and why it’s not “bad”)
  • Why your body can suddenly become more reactive in your 40s
  • The connection between histamine, oestrogen and progesterone
  • Common symptoms and triggers
  • The role of gut health
  • And most importantly, what you can do to support your body

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

]]> false Suddenly feeling itchy, flushed, or reactive to foods in your 40s? It might be histamine. In this episode, I explain why this happens in perimenopause and what you can do to support your body.

You'll learn:

  • What histamine actually is (and why it’s not “bad”)
  • Why your body can suddenly become more reactive in your 40s
  • The connection between histamine, oestrogen and progesterone
  • Common symptoms and triggers
  • The role of gut health
  • And most importantly, what you can do to support your body

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

]]> 00:25:18 <![CDATA[Episode 79: The Midlife Wake-Up Call: Why Perimenopause Makes Us Reevaluate Everything]]> Mon, 30 Mar 2026 05:36:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2401885 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-79-the-midlife-wake-up-call-why-perimenopause-makes-us-reevaluate-everything Perimenopause isn’t just a physical transition, it can be a wake-up call that makes you reevaluate your lifestyle, habits, and even relationships. In this episode, I explore why this happens and how it can become a powerful opportunity for change.

You'll learn:

  • Why perimenopause can feel emotionally and mentally confronting
  • How hormonal changes can reduce your tolerance for stress
  • Why the “mask starts to slip” in your 40s
  • How perimenopause can highlight what’s no longer working in your lifestyle
  • The connection between hormones, the nervous system, and your environment
  • Why this stage can bring relationship, career or identity questions to the surface
  • The small daily habits that can start to impact energy, sleep, mood and resilience more than ever
  • Why perimenopause can be reframed as a signal, not just a problem
  • Gentle ways to create more alignment and support during this chapter of life

Links:

Previous Episodes Mentioned in this episode:

Episode 68: Don’t Wait Until Your Symptoms Are Screaming! Perimenopause as a Window of Opportunity   

Episode 69: Perimenopause as a Magnifying Glass – Why Stress & Living Out of Alignment Worsen Symptoms

]]> false Perimenopause isn’t just a physical transition, it can be a wake-up call that makes you reevaluate your lifestyle, habits, and even relationships. In this episode, I explore why this happens and how it can become a powerful opportunity for change.

You'll learn:

  • Why perimenopause can feel emotionally and mentally confronting
  • How hormonal changes can reduce your tolerance for stress
  • Why the “mask starts to slip” in your 40s
  • How perimenopause can highlight what’s no longer working in your lifestyle
  • The connection between hormones, the nervous system, and your environment
  • Why this stage can bring relationship, career or identity questions to the surface
  • The small daily habits that can start to impact energy, sleep, mood and resilience more than ever
  • Why perimenopause can be reframed as a signal, not just a problem
  • Gentle ways to create more alignment and support during this chapter of life

Links:

Previous Episodes Mentioned in this episode:

Episode 68: Don’t Wait Until Your Symptoms Are Screaming! Perimenopause as a Window of Opportunity   

Episode 69: Perimenopause as a Magnifying Glass – Why Stress & Living Out of Alignment Worsen Symptoms

]]> 00:18:40 <![CDATA[Episode 78: What a Perimenopause Health Assessment Really Looks Like (and How a Nutritional Therapist Can Help)]]> Mon, 23 Mar 2026 08:04:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2401853 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-78-what-a-perimenopause-health-assessment-really-looks-like-and-how-a-nutritional-therapis If you’ve ever wondered what a nutritional therapist actually does in perimenopause, this episode takes you behind the scenes. Discover how a root-cause health assessment works, what’s really driving your symptoms, and how a personalised plan can help you feel like yourself again.

Links:

]]> false If you’ve ever wondered what a nutritional therapist actually does in perimenopause, this episode takes you behind the scenes. Discover how a root-cause health assessment works, what’s really driving your symptoms, and how a personalised plan can help you feel like yourself again.

Links:

]]> 00:14:46 <![CDATA[Episode 77: Thyroid Health in Perimenopause: Why It Matters More Than Ever]]> Mon, 16 Mar 2026 04:52:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2390487 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-77-thyroid-health-in-perimenopause-why-it-matters-more-than-ever Thyroid dysfunction and perimenopause share many of the same symptoms, including fatigue, brain fog, weight gain and sleep problems. In this episode, Francesca explains how the thyroid works, why women are more likely to develop thyroid issues in midlife, and how progesterone, stress and lifestyle factors all influence thyroid health during perimenopause.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Thyroid dysfunction and perimenopause share many of the same symptoms, including fatigue, brain fog, weight gain and sleep problems. In this episode, Francesca explains how the thyroid works, why women are more likely to develop thyroid issues in midlife, and how progesterone, stress and lifestyle factors all influence thyroid health during perimenopause.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:33:53 <![CDATA[Episode 76: Why You Feel Tired But Wired in Your 40s: Cortisol Rhythms Explained]]> Mon, 09 Mar 2026 06:20:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2384360 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-76-why-you-feel-tired-but-wired-in-your-40s-cortisol-rhythms-explained Why do so many women feel exhausted in the morning but wired at night during their 40s? In this episode, Francesca explains how cortisol rhythms change in perimenopause and how stress affects your hormones, thyroid, sleep and digestion.

You'll learn:

  • What cortisol actually does in the body
  • The daily cortisol rhythm your body is designed to follow
  • Why stress suddenly feels different in your 40s
  • The role of progesterone and ovulation in stress resilience
  • Why many women feel tired but wired during perimenopause
  • The difference between high cortisol, low cortisol and HPA-axis dysregulation
  • The connection between cortisol and thyroid health
  • How stress can affect digestion and gut function
  • Simple lifestyle strategies that support healthy cortisol rhythms

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Why do so many women feel exhausted in the morning but wired at night during their 40s? In this episode, Francesca explains how cortisol rhythms change in perimenopause and how stress affects your hormones, thyroid, sleep and digestion.

You'll learn:

  • What cortisol actually does in the body
  • The daily cortisol rhythm your body is designed to follow
  • Why stress suddenly feels different in your 40s
  • The role of progesterone and ovulation in stress resilience
  • Why many women feel tired but wired during perimenopause
  • The difference between high cortisol, low cortisol and HPA-axis dysregulation
  • The connection between cortisol and thyroid health
  • How stress can affect digestion and gut function
  • Simple lifestyle strategies that support healthy cortisol rhythms

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:32:03 <![CDATA[Episode 75: Reducing alcohol in midlife without losing your identity, friendships, or fun, with Denise Hamilton-Mace]]> Mon, 02 Mar 2026 06:29:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2373471 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-75-reducing-alcohol-in-midlife-without-losing-your-identity-friendships-or-fun-with-deni Alcohol hits differently in your 40s, but changing your relationship with it can feel emotional. In this honest conversation with Denise Hamilton-Mace, we explore reducing alcohol in midlife without losing your identity, friendships or fun.

Denise’s resources mentioned in the episode:

Francesca's Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Alcohol hits differently in your 40s, but changing your relationship with it can feel emotional. In this honest conversation with Denise Hamilton-Mace, we explore reducing alcohol in midlife without losing your identity, friendships or fun.

Denise’s resources mentioned in the episode:

Francesca's Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:41:50 <![CDATA[Episode 74: Why Building Muscle After 40 Is One of the Kindest Things You Can Do for Your Body]]> Mon, 23 Feb 2026 05:34:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2367959 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-74-why-building-muscle-after-40-is-one-of-the-kindest-things-you-can-do-for-your-body Building muscle after 40 isn’t about aesthetics, it’s about protecting your metabolism, brain, bones and long-term health through perimenopause and beyond.

In this episode, I also share realistic, gentle ways to begin:

  • Why prioritising protein at each meal matters
  • How to approach strength training in a way that feels supportive, not extreme
  • Why sleep, stress and nervous system regulation are essential for muscle repair

If you’ve ever felt intimidated by the idea of “lifting heavy” or overwhelmed by fitness messaging aimed at women over 40, this conversation will help you reframe it.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Building muscle after 40 isn’t about aesthetics, it’s about protecting your metabolism, brain, bones and long-term health through perimenopause and beyond.

In this episode, I also share realistic, gentle ways to begin:

  • Why prioritising protein at each meal matters
  • How to approach strength training in a way that feels supportive, not extreme
  • Why sleep, stress and nervous system regulation are essential for muscle repair

If you’ve ever felt intimidated by the idea of “lifting heavy” or overwhelmed by fitness messaging aimed at women over 40, this conversation will help you reframe it.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:25:43 <![CDATA[Episode 73: Supplements in Perimenopause: What’s Worth It, What’s Not & Why]]> Mon, 16 Feb 2026 06:24:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2359174 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-73-supplements-in-perimenopause-whats-worth-it-whats-not-amp-why There’s no shortage of “hormone-balancing” supplements aimed at midlife women, but which ones actually help? In this episode, I break down what’s worth it, what’s often overhyped, and how to choose supplements that truly support your body in perimenopause.

You'll learn:

  • Why supplement confusion is so common in your 40s
  • The golden rule: foundations first (sleep, stress, protein, blood sugar)
  • Midlife essentials that are often worth considering (like vitamin D, magnesium, omega-3s and quality multis)
  • Targeted supports for blood sugar, sleep, nervous system regulation and joint pain
  • The truth about herbal “hormone support” ingredients such as Black cohosh, Red clover and Sage
  • Adaptogens for stress resilience
  • Why DIM isn’t something to casually self-prescribe
  • How to spot a decent supplement (and avoid “pixie dust” formulas)

Mentioned in the episode: Episode 72: Creatine & Collagen in Midlife

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false There’s no shortage of “hormone-balancing” supplements aimed at midlife women, but which ones actually help? In this episode, I break down what’s worth it, what’s often overhyped, and how to choose supplements that truly support your body in perimenopause.

You'll learn:

  • Why supplement confusion is so common in your 40s
  • The golden rule: foundations first (sleep, stress, protein, blood sugar)
  • Midlife essentials that are often worth considering (like vitamin D, magnesium, omega-3s and quality multis)
  • Targeted supports for blood sugar, sleep, nervous system regulation and joint pain
  • The truth about herbal “hormone support” ingredients such as Black cohosh, Red clover and Sage
  • Adaptogens for stress resilience
  • Why DIM isn’t something to casually self-prescribe
  • How to spot a decent supplement (and avoid “pixie dust” formulas)

Mentioned in the episode: Episode 72: Creatine & Collagen in Midlife

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:47:38 <![CDATA[Episode 72: Creatine, Collagen & Midlife Health: What Actually Helps (and What’s Overhyped)]]> Mon, 09 Feb 2026 06:51:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2350765 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-72-creatine-collagen-amp-midlife-health-what-actually-helps-and-whats-overhyped Creatine and collagen are two of the most talked-about supplements in perimenopause and menopause. In this episode, I cut through the hype and share what actually supports energy, brain health, joints, and healthy ageing, without supplement overwhelm.

If you’re feeling confused, overwhelmed, or pressured to “take all the things,” this episode will help you refocus on what truly matters.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Creatine and collagen are two of the most talked-about supplements in perimenopause and menopause. In this episode, I cut through the hype and share what actually supports energy, brain health, joints, and healthy ageing, without supplement overwhelm.

If you’re feeling confused, overwhelmed, or pressured to “take all the things,” this episode will help you refocus on what truly matters.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:25:49 <![CDATA[Episode 71: Progesterone in Perimenopause: What’s Really Going On & How to Support It]]> Mon, 02 Feb 2026 05:49:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2340336 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-71-progesterone-in-perimenopause-whats-really-going-on-amp-how-to-support-it Progesterone is often the first hormone to shift in perimenopause, and for many women, it explains anxiety, sleep changes, heavier periods, and feeling less resilient to stress. In this episode, Francesca gently explains what progesterone really does, why it starts to decline, and how to support ovulation and progesterone naturally during perimenopause, without fear, restriction, or overwhelm.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Progesterone is often the first hormone to shift in perimenopause, and for many women, it explains anxiety, sleep changes, heavier periods, and feeling less resilient to stress. In this episode, Francesca gently explains what progesterone really does, why it starts to decline, and how to support ovulation and progesterone naturally during perimenopause, without fear, restriction, or overwhelm.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:42:03 <![CDATA[Episode 70: How to Navigate Perimenopause with Confidence - Inside the Midlife Thrive Membership]]> Mon, 26 Jan 2026 08:18:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2332453 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-70-how-to-navigate-perimenopause-with-confidence-inside-the-midlife-thrive-membership Perimenopause can feel confusing and destabilising. In this episode, Francesca shares what really matters for feeling better, and how the Midlife Thrive membership supports women through this transition.

In this episode, we cover:

  • Why perimenopause symptoms doesn't mean your body is wrong
  • What’s actually happening hormonally during this transition
  • The 6 foundations that make the biggest difference in perimenopause
  • Why blood sugar, stress, sleep, movement, gut health, and hormone education matter so much
  • How Midlife Thrive supports women with structure, flexibility, and ongoing guidance
  • Who the membership is for, and how it works

Explore or join the Midlife Thrive membership: https://francescaliparoti.com/midlife-thrive-membership/ 

Other Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Perimenopause can feel confusing and destabilising. In this episode, Francesca shares what really matters for feeling better, and how the Midlife Thrive membership supports women through this transition.

In this episode, we cover:

  • Why perimenopause symptoms doesn't mean your body is wrong
  • What’s actually happening hormonally during this transition
  • The 6 foundations that make the biggest difference in perimenopause
  • Why blood sugar, stress, sleep, movement, gut health, and hormone education matter so much
  • How Midlife Thrive supports women with structure, flexibility, and ongoing guidance
  • Who the membership is for, and how it works

Explore or join the Midlife Thrive membership: https://francescaliparoti.com/midlife-thrive-membership/ 

Other Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:20:50 <![CDATA[Episode 69: Perimenopause as a Magnifying Glass – Why Stress & Living Out of Alignment Worsen Symptoms]]> Mon, 19 Jan 2026 06:50:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2317792 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-69-perimenopause-as-a-magnifying-glass-why-stress-amp-living-out-of-alignment-worsen-sy Perimenopause symptoms don’t exist in a vacuum. In this episode, Francesca explores why stress, including the hidden stress of living out of alignment, can dramatically worsen perimenopause symptoms. Rather than seeing this phase as something going “wrong,” she reframes perimenopause as a powerful magnifying glass, revealing where the nervous system is overwhelmed, boundaries are missing, and life needs recalibration. This is an honest, grounding conversation about why pushing harder backfires in midlife, and how listening more deeply can change everything.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Perimenopause symptoms don’t exist in a vacuum. In this episode, Francesca explores why stress, including the hidden stress of living out of alignment, can dramatically worsen perimenopause symptoms. Rather than seeing this phase as something going “wrong,” she reframes perimenopause as a powerful magnifying glass, revealing where the nervous system is overwhelmed, boundaries are missing, and life needs recalibration. This is an honest, grounding conversation about why pushing harder backfires in midlife, and how listening more deeply can change everything.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:40:02 <![CDATA[Episode 68: Don’t Wait Until Your Symptoms Are Screaming! Perimenopause as a Window of Opportunity]]> Mon, 12 Jan 2026 06:52:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2317220 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-68-dont-wait-until-your-symptoms-are-screaming-perimenopause-as-a-window-of-opportunity Perimenopause isn’t something to endure or push through. It’s a phase that invites listening, learning, and informed action. When you respond to symptoms early, you don’t just feel better now, you change how menopause unfolds later.

If you’ve noticed subtle shifts like poorer sleep, lower stress tolerance, increased fatigue, changes in mood, or slower recovery from exercise, your body may already be asking for support.

This conversation is reassuring and empowering. Rather than fear, it offers agency and a reframe of perimenopause as a powerful window of opportunity, not the beginning of decline.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Perimenopause isn’t something to endure or push through. It’s a phase that invites listening, learning, and informed action. When you respond to symptoms early, you don’t just feel better now, you change how menopause unfolds later.

If you’ve noticed subtle shifts like poorer sleep, lower stress tolerance, increased fatigue, changes in mood, or slower recovery from exercise, your body may already be asking for support.

This conversation is reassuring and empowering. Rather than fear, it offers agency and a reframe of perimenopause as a powerful window of opportunity, not the beginning of decline.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:25:34 <![CDATA[Episode 67: Struggling With Belly Fat in Your 40s? Here’s What’s Really Going On]]> Mon, 05 Jan 2026 06:12:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2270410 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-67-struggling-with-belly-fat-in-your-40s-heres-whats-really-going-on Gaining weight in your 40s? This episode explains the real root causes of perimenopause weight gain, from hormones and muscle loss to stress, insulin resistance, fasting and thyroid shifts.

If you’re tired of feeling confused, frustrated, or betrayed by your body…this episode is for you!

You’ll leave this episode with clarity, compassion for yourself, and practical steps to support your metabolism in perimenopause, without dieting, restriction, or burnout.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Gaining weight in your 40s? This episode explains the real root causes of perimenopause weight gain, from hormones and muscle loss to stress, insulin resistance, fasting and thyroid shifts.

If you’re tired of feeling confused, frustrated, or betrayed by your body…this episode is for you!

You’ll leave this episode with clarity, compassion for yourself, and practical steps to support your metabolism in perimenopause, without dieting, restriction, or burnout.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:33:46 <![CDATA[From the Archive: What to Eat in Your 40s (and Beyond): The Best Diet for Perimenopause]]> Mon, 29 Dec 2025 01:41:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2265900 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/from-the-archive-what-to-eat-in-your-40s-and-beyond-the-best-diet-for-perimenopause false 00:44:36 <![CDATA[Episode 66: Why You Feel More Stressed & Anxious in Your 40s: Understanding Cortisol + Your Nervous System]]> Mon, 22 Dec 2025 04:11:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2270233 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-66-why-you-feel-more-stressed-amp-anxious-in-your-40s-understanding-cortisol-your-nerv Feeling more stressed or anxious in your 40s? This episode explains how cortisol and your nervous system shift in perimenopause, and practical ways to feel calmer and more resilient.

Mentioned in the Episode:

  • DUTCH hormone testing: work with me in my DUTCH Plus Hormone Insight Package here.
  • Sam Miller's YouTube Channel

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Feeling more stressed or anxious in your 40s? This episode explains how cortisol and your nervous system shift in perimenopause, and practical ways to feel calmer and more resilient.

Mentioned in the Episode:

  • DUTCH hormone testing: work with me in my DUTCH Plus Hormone Insight Package here.
  • Sam Miller's YouTube Channel

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:46:07 <![CDATA[Episode 65: The Best Blood Tests for Perimenopause & Midlife Health]]> Mon, 15 Dec 2025 03:37:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2270218 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-65-the-best-blood-tests-for-perimenopause-amp-midlife-health Discover the most important blood tests to track in your 40s and perimenopause, including optimal ranges, what your GP might miss, and how your results can explain fatigue, low mood, weight changes, and more.

You’ll learn:

  • Why blood work becomes more important in your 40s
  • Why trends over time matter more than isolated results
  • The “low-hanging fruit” markers that can mimic perimenopause symptoms
  • The essential blood tests to request annually, and the optimal ranges to look for
  • How nutrient absorption declines with age + stress
  • When to consider deeper private testing
  • Key nutrients that aren’t easily tested but may need supplementing in perimenopause

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Discover the most important blood tests to track in your 40s and perimenopause, including optimal ranges, what your GP might miss, and how your results can explain fatigue, low mood, weight changes, and more.

You’ll learn:

  • Why blood work becomes more important in your 40s
  • Why trends over time matter more than isolated results
  • The “low-hanging fruit” markers that can mimic perimenopause symptoms
  • The essential blood tests to request annually, and the optimal ranges to look for
  • How nutrient absorption declines with age + stress
  • When to consider deeper private testing
  • Key nutrients that aren’t easily tested but may need supplementing in perimenopause

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:35:54 <![CDATA[From the Archive: Understanding Muscle & Joint Pain in Perimenopause]]> Mon, 08 Dec 2025 12:31:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2265869 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/from-the-archive-understanding-muscle-amp-joint-pain-in-perimenopause false 00:15:06 <![CDATA[Episode 64: Where Does Your Oestrogen Go Once It’s Been Used?]]> Mon, 01 Dec 2025 03:17:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2248238 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-64-where-does-your-oestrogen-go-once-its-been-used In this episode, we explore what actually happens to oestrogen once your body has finished using it, and how your liver, gut, and lymphatic system all play a role in keeping your hormones balanced. Learn why oestrogen can be higher than ever in early perimenopause, how to support detoxification through food and lifestyle, and how to avoid endocrine disruptors that mimic hormones in the body.

Mentioned in the Episode:

  • Episode 56: Hormone Disrupting Chemicals and Oestrogen Balance, listen here.
  • DUTCH hormone testing: work with me in my DUTCH Plus Hormone Insight Package here.
  • Blog post: Oestrogen Highs and Lows: Understanding the Perimenopause Roller-Coaster, read here.

Other Links:

]]> false In this episode, we explore what actually happens to oestrogen once your body has finished using it, and how your liver, gut, and lymphatic system all play a role in keeping your hormones balanced. Learn why oestrogen can be higher than ever in early perimenopause, how to support detoxification through food and lifestyle, and how to avoid endocrine disruptors that mimic hormones in the body.

Mentioned in the Episode:

  • Episode 56: Hormone Disrupting Chemicals and Oestrogen Balance, listen here.
  • DUTCH hormone testing: work with me in my DUTCH Plus Hormone Insight Package here.
  • Blog post: Oestrogen Highs and Lows: Understanding the Perimenopause Roller-Coaster, read here.

Other Links:

]]> 00:26:58 <![CDATA[Episode 63: Low Oestrogen? How to Spot the Signs & Feel Like Yourself Again]]> Mon, 24 Nov 2025 15:59:15 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2242628 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-63-low-oestrogen-how-to-spot-the-signs-amp-feel-like-yourself-again Low oestrogen can affect everything from your mood and brain to your skin, libido, and joints. Learn the key signs, root causes, and how to support your hormones so you can feel like yourself again.

Links:

Mentioned in the Episode:

  • Episode 61: Most Women Are Under-Fuelling, listen here.
  • Episode 56: Hormone Disrupting Chemicals and Oestrogen Balance, listen here.
  • Blog post: Oestrogen Highs and Lows: Understanding the Perimenopause Roller-Coaster, read here.
]]> false Low oestrogen can affect everything from your mood and brain to your skin, libido, and joints. Learn the key signs, root causes, and how to support your hormones so you can feel like yourself again.

Links:

Mentioned in the Episode:

  • Episode 61: Most Women Are Under-Fuelling, listen here.
  • Episode 56: Hormone Disrupting Chemicals and Oestrogen Balance, listen here.
  • Blog post: Oestrogen Highs and Lows: Understanding the Perimenopause Roller-Coaster, read here.
]]> 00:47:28 <![CDATA[Episode 62: DIM and Sulforaphane: How They Can Help You in Perimenopause (and When They Might Not)]]> Mon, 17 Nov 2025 05:47:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2202720 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-62-dim-and-sulforaphane-how-they-can-help-you-in-perimenopause-and-when-they-might-not Heard about DIM for hormone balance? In this episode, Francesca explains what DIM and sulforaphane actually do, why DIM isn’t always a good idea in perimenopause, and how to safely support oestrogen detox and balance through food.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Heard about DIM for hormone balance? In this episode, Francesca explains what DIM and sulforaphane actually do, why DIM isn’t always a good idea in perimenopause, and how to safely support oestrogen detox and balance through food.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:16:49 <![CDATA[Episode 61: Most Women Are Under-Fuelling: Why Eating Less Is Making You Feel Worse in Perimenopause]]> Tue, 11 Nov 2025 05:51:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2201619 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-61-most-women-are-under-fuelling-why-eating-less-is-making-you-feel-worse-in-perimenopause Most women in perimenopause are unknowingly under-fuelling, eating too little protein and not enough calories in an effort to “be good.” In this episode, nutritional therapist Francesca Liparoti explains why under-eating during perimenopause can disrupt hormones and energy, and how focusing on balanced nutrition can help you feel calm, strong, and energised again.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Most women in perimenopause are unknowingly under-fuelling, eating too little protein and not enough calories in an effort to “be good.” In this episode, nutritional therapist Francesca Liparoti explains why under-eating during perimenopause can disrupt hormones and energy, and how focusing on balanced nutrition can help you feel calm, strong, and energised again.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:44:27 <![CDATA[Episode 60: The Gut–Hormone Connection: How Your Microbiome Shapes Your Perimenopause Experience]]> Tue, 04 Nov 2025 06:19:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2176971 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-60-the-gut-hormone-connection-how-your-microbiome-shapes-your-perimenopause-experience Your gut and hormones are in constant communication, and during perimenopause, that connection becomes even more important. In this episode, Francesca explores how changes to your gut microbiome affect oestrogen balance, inflammation, and mood, and shares simple nutrition and lifestyle tips to restore harmony from the inside out.

You'll learn:

  • Why gut symptoms often overlap with perimenopause symptoms
  • How your estrobolome helps clear old oestrogens
  • The role of gut-driven inflammation in hormone imbalance
  • Simple nutrition and lifestyle steps to restore your gut and feel more balanced

Mentioned in the episode:

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Your gut and hormones are in constant communication, and during perimenopause, that connection becomes even more important. In this episode, Francesca explores how changes to your gut microbiome affect oestrogen balance, inflammation, and mood, and shares simple nutrition and lifestyle tips to restore harmony from the inside out.

You'll learn:

  • Why gut symptoms often overlap with perimenopause symptoms
  • How your estrobolome helps clear old oestrogens
  • The role of gut-driven inflammation in hormone imbalance
  • Simple nutrition and lifestyle steps to restore your gut and feel more balanced

Mentioned in the episode:

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:37:45 <![CDATA[Ep. 59: Master Your 24-Hour Body Clock for Better Sleep and Energy in Perimenopause]]> Tue, 28 Oct 2025 05:41:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2170547 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/ep-59-master-your-24-hour-body-clock-for-better-sleep-and-energy-in-perimenopause Struggling with poor sleep or low energy in perimenopause? Discover how to align your 24-hour body clock for deeper rest and balanced hormones, starting today.

You’ll learn:

  • Why your circadian rhythm affects more than just sleep
  • The key hormones that set your internal clock
  • How stress, light exposure, and blood sugar impact rhythm alignment
  • The best morning and evening habits to optimise sleep quality
  • Simple tips for mastering your circadian rhythm and sleeping better!

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> false Struggling with poor sleep or low energy in perimenopause? Discover how to align your 24-hour body clock for deeper rest and balanced hormones, starting today.

You’ll learn:

  • Why your circadian rhythm affects more than just sleep
  • The key hormones that set your internal clock
  • How stress, light exposure, and blood sugar impact rhythm alignment
  • The best morning and evening habits to optimise sleep quality
  • Simple tips for mastering your circadian rhythm and sleeping better!

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful! 

]]> 00:36:55 <![CDATA[Ep. 58: Wide Awake at 3am? How Hormonal Changes in Perimenopause Disrupt Sleep (and What To Do About It)]]> Tue, 21 Oct 2025 00:03:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2167087 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/ep-58-wide-awake-at-3am-how-hormonal-changes-in-perimenopause-disrupt-sleep-and-what-to-do-about If you’re waking up in the night during perimenopause, your hormones could be to blame. Learn how oestrogen, progesterone, and stress impact your sleep, plus practical ways to support your circadian rhythm, calm your nervous system, and finally sleep through the night. You’ll come away with a new understanding of your body’s signals and clear steps to start sleeping soundly again.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false If you’re waking up in the night during perimenopause, your hormones could be to blame. Learn how oestrogen, progesterone, and stress impact your sleep, plus practical ways to support your circadian rhythm, calm your nervous system, and finally sleep through the night. You’ll come away with a new understanding of your body’s signals and clear steps to start sleeping soundly again.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:49:20 <![CDATA[Episode 57: How to Take a 360° Approach to Perimenopause (and Finally Thrive)]]> Tue, 14 Oct 2025 00:53:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2162142 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-57-how-to-take-a-360-approach-to-perimenopause-and-finally-thrive Feeling tired, foggy, or anxious in your 40s? It’s not “just perimenopause.” In this episode, Francesca explains why a 360° approach; supporting your thyroid, blood sugar, inflammation, gut, and hormone metabolism, is the key to thriving in midlife. Learn what really works and how to get started today.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Feeling tired, foggy, or anxious in your 40s? It’s not “just perimenopause.” In this episode, Francesca explains why a 360° approach; supporting your thyroid, blood sugar, inflammation, gut, and hormone metabolism, is the key to thriving in midlife. Learn what really works and how to get started today.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:30:10 <![CDATA[Episode 56: Hormone-Disrupting Chemicals and Perimenopause: What You Need to Know]]> Tue, 07 Oct 2025 05:58:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2153397 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-56-hormone-disrupting-chemicals-and-perimenopause-what-you-need-to-know Hormone-disrupting chemicals are everywhere, from beauty products to plastics, and they can influence your symptoms in perimenopause. This episode shows you how to spot them, reduce your exposure, and protect your hormone health with simple, realistic lifestyle swaps.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Hormone-disrupting chemicals are everywhere, from beauty products to plastics, and they can influence your symptoms in perimenopause. This episode shows you how to spot them, reduce your exposure, and protect your hormone health with simple, realistic lifestyle swaps.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:30:24 <![CDATA[Episode 55: Autoimmunity, Perimenopause & Your Immune System: What Every Woman Needs to Know]]> Tue, 30 Sep 2025 04:06:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2149683 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-55-autoimmunity-perimenopause-amp-your-immune-system-what-every-woman-needs-to-know If you’ve ever been told you have thyroid problems, unexplained joint pain, or strange symptoms that flare and fade without reason, this episode is for you.

You'll learn:

  • What autoimmunity is and why your immune system can sometimes turn on your own body.
  • The link between perimenopause and autoimmune flares, and why hormonal changes, especially in oestrogen, play such a big role.
  • Dr Alessio Fasano’s “autoimmune triad”: the three factors needed for autoimmunity to take hold.
  • Why gut health and leaky gut are central to immune balance.
  • The most common triggers that spark autoimmunity in women, including stress, infections, toxins, and hormonal shifts.
  • A closer look at Hashimoto’s thyroiditis, one of the most common autoimmune conditions for women in perimenopause.
  • Five practical steps you can start taking today to calm your immune system and support your health.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false If you’ve ever been told you have thyroid problems, unexplained joint pain, or strange symptoms that flare and fade without reason, this episode is for you.

You'll learn:

  • What autoimmunity is and why your immune system can sometimes turn on your own body.
  • The link between perimenopause and autoimmune flares, and why hormonal changes, especially in oestrogen, play such a big role.
  • Dr Alessio Fasano’s “autoimmune triad”: the three factors needed for autoimmunity to take hold.
  • Why gut health and leaky gut are central to immune balance.
  • The most common triggers that spark autoimmunity in women, including stress, infections, toxins, and hormonal shifts.
  • A closer look at Hashimoto’s thyroiditis, one of the most common autoimmune conditions for women in perimenopause.
  • Five practical steps you can start taking today to calm your immune system and support your health.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:48:31 <![CDATA[Episode 54: Managing Perimenopause with Autoimmunity, SIBO, or Mould Illness: What You Can Do When It Feels Like Everything’s Connected]]> Tue, 23 Sep 2025 05:14:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2142964 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-54-managing-perimenopause-with-autoimmunity-sibo-or-mould-illness-what-you-can-do-when-i Perimenopause rarely happens in isolation. For many women, it layers on top of existing health challenges such as autoimmunity, chronic gut imbalances like SIBO, or even mould illness, making symptoms feel overwhelming and deeply interconnected. In this episode, I’ll walk you through:

  • Why these conditions often overlap with perimenopause, and how shifting hormones affect immunity, inflammation, gut health, and resilience.
  • Six key areas to focus on for support, including nervous system regulation, blood sugar balance, reducing inflammation, gentle gut care, detox pathways, and energy support.
  • Why slowing down and releasing the pressure to “fix everything at once” is one of the most healing steps you can take.

Links:

]]> false Perimenopause rarely happens in isolation. For many women, it layers on top of existing health challenges such as autoimmunity, chronic gut imbalances like SIBO, or even mould illness, making symptoms feel overwhelming and deeply interconnected. In this episode, I’ll walk you through:

  • Why these conditions often overlap with perimenopause, and how shifting hormones affect immunity, inflammation, gut health, and resilience.
  • Six key areas to focus on for support, including nervous system regulation, blood sugar balance, reducing inflammation, gentle gut care, detox pathways, and energy support.
  • Why slowing down and releasing the pressure to “fix everything at once” is one of the most healing steps you can take.

Links:

]]> 00:42:47 <![CDATA[Episode 53: Stormy Ride to Menopause: Why the Horror Stories Don’t Have to Be Yours]]> Tue, 16 Sep 2025 06:40:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2139235 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-53-stormy-ride-to-menopause-why-the-horror-stories-dont-have-to-be-yours When it comes to perimenopause and menopause, so much of the conversation online is filled with doom and gloom. From Facebook groups to Instagram posts, the focus is often on how awful the symptoms are, but what’s missing is empowerment, solutions, and hope.

In this episode, I’m calling out the fear-based narrative and sharing a different perspective. Yes, fluctuating oestrogen and progesterone can cause symptoms such as heavy periods, bloating, hot flushes, mood swings, brain fog, poor sleep, weight gain, and anxiety. But the empowering truth is: your symptoms are feedback, not your fate.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false When it comes to perimenopause and menopause, so much of the conversation online is filled with doom and gloom. From Facebook groups to Instagram posts, the focus is often on how awful the symptoms are, but what’s missing is empowerment, solutions, and hope.

In this episode, I’m calling out the fear-based narrative and sharing a different perspective. Yes, fluctuating oestrogen and progesterone can cause symptoms such as heavy periods, bloating, hot flushes, mood swings, brain fog, poor sleep, weight gain, and anxiety. But the empowering truth is: your symptoms are feedback, not your fate.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:50:14 <![CDATA[Episode 52: Bloating Like You're 6 Months Pregnant After Meals? Here’s What’s Really Going On]]> Tue, 09 Sep 2025 18:06:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2132856 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-52-bloating-like-youre-6-months-pregnant-after-meals-heres-whats-really-going-on Does your stomach balloon after meals, sometimes so much it looks like you’re pregnant? You’re not imagining it, and you’re definitely not alone! In this episode, I unpack why bloating becomes more common in our 40s, how shifting hormones affect gut health, and the hidden role of stomach acid and digestive enzymes.

You’ll learn:

  • Why perimenopause hormones impact your gut lining
  • The difference between bloating straight after meals vs. an hour later
  • Practical ways to strengthen your digestion and reduce discomfort
  • Supplements and food-based strategies to support your gut lining

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Does your stomach balloon after meals, sometimes so much it looks like you’re pregnant? You’re not imagining it, and you’re definitely not alone! In this episode, I unpack why bloating becomes more common in our 40s, how shifting hormones affect gut health, and the hidden role of stomach acid and digestive enzymes.

You’ll learn:

  • Why perimenopause hormones impact your gut lining
  • The difference between bloating straight after meals vs. an hour later
  • Practical ways to strengthen your digestion and reduce discomfort
  • Supplements and food-based strategies to support your gut lining

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:33:45 <![CDATA[Episode 51: Understanding Metabolic Flexibility & Why It Matters in Perimenopause]]> Tue, 02 Sep 2025 03:25:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2116431 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-51-understanding-metabolic-flexibility-amp-why-it-matters-in-perimenopause When we talk about health, especially in midlife, we often hear people wanting a “fast metabolism.” But the real key to long-term health isn’t speed, it’s flexibility. In this episode, I’m diving into the concept of metabolic flexibility: what it is, why it matters so much during perimenopause, and how you can support it at any stage of your journey.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false When we talk about health, especially in midlife, we often hear people wanting a “fast metabolism.” But the real key to long-term health isn’t speed, it’s flexibility. In this episode, I’m diving into the concept of metabolic flexibility: what it is, why it matters so much during perimenopause, and how you can support it at any stage of your journey.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:41:09 <![CDATA[Episode 50: 10 Things I Wish I Knew in My 30s (From a Now 45-Year-Old Perimenopause Expert)]]> Tue, 26 Aug 2025 03:18:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2115375 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-50-10-things-i-wish-i-knew-in-my-30s-from-a-now-45-year-old-perimenopause-expert Perimenopause starts earlier than you think. Discover 10 things I wish I knew in my 30s about hormones, stress, sleep & thriving through midlife.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Perimenopause starts earlier than you think. Discover 10 things I wish I knew in my 30s about hormones, stress, sleep & thriving through midlife.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:28:55 <![CDATA[Episode 49: What to Eat in Your 40s (and Beyond): The Best Diet for Perimenopause]]> Tue, 19 Aug 2025 05:45:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2098906 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-49-what-to-eat-in-your-40s-and-beyond-th1zt The truth is, the best diet for perimenopause isn’t about following strict rules or jumping on the latest trend. It’s about nourishing your whole body to build lasting energy, improve sleep, reduce hormonal symptoms like night sweats, irritability, brain fog, or mood swings, and support long-term health.

In this episode, I break down:

  • Why perimenopause changes everything—from blood sugar regulation to bone density
  • The five key pillars of perimenopause nutrition
  • How to build balanced, satisfying meals without obsessing over calories
  • Foods to focus on and those to limit
  • Why a Mediterranean-style pattern is a great foundation
  • Simple, sustainable habits to help you feel your best

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false The truth is, the best diet for perimenopause isn’t about following strict rules or jumping on the latest trend. It’s about nourishing your whole body to build lasting energy, improve sleep, reduce hormonal symptoms like night sweats, irritability, brain fog, or mood swings, and support long-term health.

In this episode, I break down:

  • Why perimenopause changes everything—from blood sugar regulation to bone density
  • The five key pillars of perimenopause nutrition
  • How to build balanced, satisfying meals without obsessing over calories
  • Foods to focus on and those to limit
  • Why a Mediterranean-style pattern is a great foundation
  • Simple, sustainable habits to help you feel your best

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:45:19 <![CDATA[Episode 48: Are You Fed Up with the Perimenopause Panic?]]> Tue, 29 Jul 2025 05:03:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2095341 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-48-are-you-fed-up-with-the-perimenopause-pa1ar In this episode, I share why perimenopause isn’t a disease, why you’re not broken or just “getting old,” and how small, nourishing changes can make a powerful impact on your energy, mood, and wellbeing.

You’ll learn:

  • Why the panic around perimenopause isn’t helpful or accurate
  • How to support your body through this transition with compassion
  • Simple shifts that can help you feel more grounded and resilient
  • Why this chapter can be one of growth and empowerment, not just struggle

Let’s move beyond the fear and embrace a wiser, stronger version of ourselves.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false In this episode, I share why perimenopause isn’t a disease, why you’re not broken or just “getting old,” and how small, nourishing changes can make a powerful impact on your energy, mood, and wellbeing.

You’ll learn:

  • Why the panic around perimenopause isn’t helpful or accurate
  • How to support your body through this transition with compassion
  • Simple shifts that can help you feel more grounded and resilient
  • Why this chapter can be one of growth and empowerment, not just struggle

Let’s move beyond the fear and embrace a wiser, stronger version of ourselves.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:22:09 <![CDATA[Episode 47: Supporting Your Hormones in Perimenopause: 5 Things Women 40+ Should Skip]]> Tue, 22 Jul 2025 05:49:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2088045 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-47-supporting-your-hormones-in-perimenopausmhd From misunderstood fitness trends to stress, alcohol, and even the myth of “normal” blood tests, we explore what might be holding you back from truly thriving in perimenopause and beyond. If you're doing everything “right” but still not feeling like yourself, this episode is a must-listen.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false From misunderstood fitness trends to stress, alcohol, and even the myth of “normal” blood tests, we explore what might be holding you back from truly thriving in perimenopause and beyond. If you're doing everything “right” but still not feeling like yourself, this episode is a must-listen.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:28:51 <![CDATA[Episode 46: Why Protein Matters More After 40]]> Tue, 15 Jul 2025 03:18:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2086228 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-46-why-protein-matters-more-after-40 false 00:50:30 <![CDATA[Episode 45: Perimenopause And Stress – Why Your Brain and Hormones Are in Overdrive]]> Tue, 08 Jul 2025 05:30:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2080428 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-45-perimenopause-and-stress-why-your-braixjg In this episode, we explore why stress feels so much more intense in perimenopause and what your hormones, brain, and nervous system have to do with it.

You’ll learn about the HPA axis (your body’s internal stress system), how it's affected by erratic oestrogen and declining progesterone, and why supporting it is essential for hormone balance and long-term wellbeing.

We also dive into how stress impacts your ability to make DHEA, testosterone, oestrogen, and progesterone, especially post-menopause, and how everyday habits like blood sugar regulation, sleep, nervous system support, and even adaptogens can make a big difference.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false In this episode, we explore why stress feels so much more intense in perimenopause and what your hormones, brain, and nervous system have to do with it.

You’ll learn about the HPA axis (your body’s internal stress system), how it's affected by erratic oestrogen and declining progesterone, and why supporting it is essential for hormone balance and long-term wellbeing.

We also dive into how stress impacts your ability to make DHEA, testosterone, oestrogen, and progesterone, especially post-menopause, and how everyday habits like blood sugar regulation, sleep, nervous system support, and even adaptogens can make a big difference.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:38:28 <![CDATA[Episode 44: The Hidden Link Between Histamine and Perimenopause Symptoms]]> Tue, 01 Jul 2025 05:49:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2072622 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-44-the-hidden-link-between-histamine-and-perimenopause-symptoms Are your perimenopause symptoms feeling more intense than expected? Maybe you're experiencing extra issues like rashes, hives, allergies, insomnia, anxiety, or heart palpitations? If this sounds like you, you might be dealing with high histamine, a hidden culprit that can make the perimenopause experience feel harder, for many women.

In this episode, I dive into how fluctuating oestrogen levels in perimenopause can trigger histamine overload and even mast cell activation (MCAS), leading to a wide range of symptoms like migraines, heavy periods, brain fog, anxiety, and more.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Are your perimenopause symptoms feeling more intense than expected? Maybe you're experiencing extra issues like rashes, hives, allergies, insomnia, anxiety, or heart palpitations? If this sounds like you, you might be dealing with high histamine, a hidden culprit that can make the perimenopause experience feel harder, for many women.

In this episode, I dive into how fluctuating oestrogen levels in perimenopause can trigger histamine overload and even mast cell activation (MCAS), leading to a wide range of symptoms like migraines, heavy periods, brain fog, anxiety, and more.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:34:04 <![CDATA[Episode 42: 6 Common Hormonal Imbalances in Your 40s+ and How to Support Each One]]> Tue, 17 Jun 2025 05:59:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2066488 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-42-6-common-hormonal-imbalances-in-your-40s-and-how-to-support-each-one Read more]]> false Read more]]> 00:34:34 <![CDATA[Episode 43: More Than a Period: Why Ovulation Is the Key to Hormonal Health]]> Mon, 16 Jun 2025 19:01:25 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2066974 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-43-more-than-a-period-why-ovulation-is-the-key-to-hormonal-health True menstrual health requires ovulation and in perimenopause, that’s not always happening anymore. Join me as I explore why ovulation is essential (even if you’re not trying to conceive) and how it’s the key to producing progesterone, the hormone that helps ease PMS, ease periods, calm your brain, support sleep, and reduce perimenopause symptoms.

You’ll learn:

  • Why ovulation is more than just fertility, it’s a sign of hormonal health
  • How your brain determines whether it’s “safe” to ovulate
  • What suboptimal ovulation looks and feels like, and why it matters
  • The 6 most effective ways to support ovulation in your 30s and throughout your 40s

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false True menstrual health requires ovulation and in perimenopause, that’s not always happening anymore. Join me as I explore why ovulation is essential (even if you’re not trying to conceive) and how it’s the key to producing progesterone, the hormone that helps ease PMS, ease periods, calm your brain, support sleep, and reduce perimenopause symptoms.

You’ll learn:

  • Why ovulation is more than just fertility, it’s a sign of hormonal health
  • How your brain determines whether it’s “safe” to ovulate
  • What suboptimal ovulation looks and feels like, and why it matters
  • The 6 most effective ways to support ovulation in your 30s and throughout your 40s

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:52:41 <![CDATA[Episode 41: My Personal Perimenopause Story (So Far)]]> Tue, 10 Jun 2025 05:44:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2057892 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-41-my-personal-perimenopause-journey-so-far In this episode, I’m stepping out from behind the practitioner lens to share my own personal experience of perimenopause at age 45.

I talk about the earliest signs I noticed, the symptoms that took me by surprise (hello, anxiety), and how this transition has affected everything from my mood and sleep to my confidence and boundaries. I also share how my experience has impacted the way I support women in my practice — with more empathy, deeper understanding, and even more realism.

I open up about what’s genuinely helped me feel better, including:

  • Aligning my circadian rhythm and protecting my sleep
  • Managing blood sugar and changing how I exercise
  • Nervous system regulation tools I return to again and again
  • The power of community, laughter, and saying “no” without guilt
  • How I tailor supplements and support as my needs evolve

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false In this episode, I’m stepping out from behind the practitioner lens to share my own personal experience of perimenopause at age 45.

I talk about the earliest signs I noticed, the symptoms that took me by surprise (hello, anxiety), and how this transition has affected everything from my mood and sleep to my confidence and boundaries. I also share how my experience has impacted the way I support women in my practice — with more empathy, deeper understanding, and even more realism.

I open up about what’s genuinely helped me feel better, including:

  • Aligning my circadian rhythm and protecting my sleep
  • Managing blood sugar and changing how I exercise
  • Nervous system regulation tools I return to again and again
  • The power of community, laughter, and saying “no” without guilt
  • How I tailor supplements and support as my needs evolve

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:44:45 <![CDATA[Episode 40: Oestrogen In Perimenopause: Understanding the Erratic Roller-Coaster]]> Tue, 03 Jun 2025 05:24:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2052331 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/ep-40-oestrogen-highs-and-lows-understanding-the-perimenopause-roller-coaster-1 Read more]]> false Read more]]> 00:35:51 <![CDATA[Ep. 39: Gallbladder Health & Oestrogen Detox in Perimenopause: A Listener Question]]> Tue, 27 May 2025 05:09:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2045035 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/ep-39-gallbladder-health-amp-oestrogen-detox-in-perimenopause-a-listener-question In this episode, I answer a brilliant listener question from "Laura," a 46-year-old woman navigating perimenopause with a long-standing history of chronic cholecystitis — inflammation of the gallbladder without gallstones. We explore how gallbladder health ties into oestrogen detoxification, what this means for perimenopause symptoms, and whether being on oestrogen hormone therapy (HRT) can increase the risk of gallstones.

Tune in to learn:

  • The crucial role of bile and how the liver and gallbladder work together
  • How sluggish bile flow can contribute to oestrogen dominance
  • The connection between gallbladder dysfunction and perimenopausal symptoms like breast pain, worsened PMS, and heavy periods 
  • Whether oestrogen therapy can raise your risk of gallstones — and which forms are shown to be safer
  • Practical, natural ways to support your liver, bile production, and gallbladder health

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false In this episode, I answer a brilliant listener question from "Laura," a 46-year-old woman navigating perimenopause with a long-standing history of chronic cholecystitis — inflammation of the gallbladder without gallstones. We explore how gallbladder health ties into oestrogen detoxification, what this means for perimenopause symptoms, and whether being on oestrogen hormone therapy (HRT) can increase the risk of gallstones.

Tune in to learn:

  • The crucial role of bile and how the liver and gallbladder work together
  • How sluggish bile flow can contribute to oestrogen dominance
  • The connection between gallbladder dysfunction and perimenopausal symptoms like breast pain, worsened PMS, and heavy periods 
  • Whether oestrogen therapy can raise your risk of gallstones — and which forms are shown to be safer
  • Practical, natural ways to support your liver, bile production, and gallbladder health

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:32:10 <![CDATA[Ep 38: Support After Surgical Menopause – Your Questions Answered]]> Tue, 20 May 2025 05:21:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2038691 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/ep-38-support-after-surgical-or-treatment-induced-menopause-your-questions-answered-1 What happens when menopause is brought on suddenly — through surgery or cancer treatment — instead of gradually? In this powerful episode, I answer a listener’s heartfelt question about supporting your body after surgical or treatment-induced menopause, especially when hormone therapy isn’t an option.

We explore:

  • The key differences between natural, surgical, and chemically induced menopause
  • Why symptoms may feel more intense and abrupt after sudden hormone loss
  • The systems most affected when menopause is induced
  • Practical, non-hormonal ways to support heart, bone, and joint health
  • What the research (and my clinical experience) says about lifestyle and nutrition when HRT isn’t an optioN

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false What happens when menopause is brought on suddenly — through surgery or cancer treatment — instead of gradually? In this powerful episode, I answer a listener’s heartfelt question about supporting your body after surgical or treatment-induced menopause, especially when hormone therapy isn’t an option.

We explore:

  • The key differences between natural, surgical, and chemically induced menopause
  • Why symptoms may feel more intense and abrupt after sudden hormone loss
  • The systems most affected when menopause is induced
  • Practical, non-hormonal ways to support heart, bone, and joint health
  • What the research (and my clinical experience) says about lifestyle and nutrition when HRT isn’t an optioN

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:24:16 <![CDATA[Episode 37: Confused About HRT in Perimenopause? Your Questions Answered]]> Tue, 13 May 2025 05:25:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2026136 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-37-confused-about-hrt-in-perimenopause-your-questions-answered In this episode, I discuss:

  • The difference between HRT (Hormone Replacement Therapy) and MHT (Menopause Hormone Therapy)
  • Why one friend might thrive on HRT while another doesn't
  • The importance of body-identical vs synthetic hormones
  • Speaking with your doctor about whether you need HRT and how to know if you're a good candidate
  • How long medical experts say you can safely take HRT (hint: it's likely longer than you think)
  • My recent personal experience navigating hormone therapy with Dr Mandy Leonhardt

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false In this episode, I discuss:

  • The difference between HRT (Hormone Replacement Therapy) and MHT (Menopause Hormone Therapy)
  • Why one friend might thrive on HRT while another doesn't
  • The importance of body-identical vs synthetic hormones
  • Speaking with your doctor about whether you need HRT and how to know if you're a good candidate
  • How long medical experts say you can safely take HRT (hint: it's likely longer than you think)
  • My recent personal experience navigating hormone therapy with Dr Mandy Leonhardt

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:43:17 <![CDATA[Episode 36: Perimenopause & Your Gut: What’s Really Going On]]> Tue, 06 May 2025 04:22:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2021350 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-36-perimenopause-amp-your-gut-whats-really-going-on Since moving into your 40s, have you started noticing changes in your digestion or gut health—like more bloating, constipation, other changes in bowel movements, reflux or heartburn, food sensitivities, or feeling heavier and more sluggish after meals? You're not imagining it, and you're definitely not alone. During perimenopause, our shifting hormone landscape doesn’t just affect our mood or periods—it has a profound impact on the gut too.

In this episode, I’m unpacking the key ways that gut health changes in perimenopause, including:

  • How declining oestrogen and progesterone affect gut motility and the gut lining
  • Changes in the microbiome, including the estrobolome
  • Why gut permeability (“leaky gut”) might become more of an issue
  • The gut-brain axis and how it impacts mood, anxiety, and sleep
  • How blood sugar and stress hormones can feed into gut imbalances
  • What this all means for symptoms like bloating, constipation, food sensitivities, and more

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Since moving into your 40s, have you started noticing changes in your digestion or gut health—like more bloating, constipation, other changes in bowel movements, reflux or heartburn, food sensitivities, or feeling heavier and more sluggish after meals? You're not imagining it, and you're definitely not alone. During perimenopause, our shifting hormone landscape doesn’t just affect our mood or periods—it has a profound impact on the gut too.

In this episode, I’m unpacking the key ways that gut health changes in perimenopause, including:

  • How declining oestrogen and progesterone affect gut motility and the gut lining
  • Changes in the microbiome, including the estrobolome
  • Why gut permeability (“leaky gut”) might become more of an issue
  • The gut-brain axis and how it impacts mood, anxiety, and sleep
  • How blood sugar and stress hormones can feed into gut imbalances
  • What this all means for symptoms like bloating, constipation, food sensitivities, and more

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:43:38 <![CDATA[Episode 34: Perimenopause Affects All 12 Body Systems & Why Autoimmunity Can Follow]]> Tue, 15 Apr 2025 05:28:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2011597 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-34-perimenopause-affects-all-12-body-systems-and-why-autoimmunity-can-follow Perimenopause isn’t just about hot flushes and mood swings — it’s a full-on hormonal evolution that shifts how women experience life! As your hormones recalibrate, your body adapts in ways that can feel confusing, frustrating, and unpredictable. But this isn’t something to be “fixed.” It’s a transition that calls for education, compassion, and support.

In this episode, we dive into:

  • How the decline in progesterone and the fluctuating nature of oestrogen impact all 12 body systems
  • Why perimenopause is now understood as a time of metabolic upheaval
  • How this phase can trigger or unmask autoimmune conditions like Hashimoto’s, rheumatoid arthritis, or lupus
  • Why making foundational health changes now is your best prevention for future issues like autoimmunity, cardiovascular disease, cognitive decline, and chronic inflammation

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Perimenopause isn’t just about hot flushes and mood swings — it’s a full-on hormonal evolution that shifts how women experience life! As your hormones recalibrate, your body adapts in ways that can feel confusing, frustrating, and unpredictable. But this isn’t something to be “fixed.” It’s a transition that calls for education, compassion, and support.

In this episode, we dive into:

  • How the decline in progesterone and the fluctuating nature of oestrogen impact all 12 body systems
  • Why perimenopause is now understood as a time of metabolic upheaval
  • How this phase can trigger or unmask autoimmune conditions like Hashimoto’s, rheumatoid arthritis, or lupus
  • Why making foundational health changes now is your best prevention for future issues like autoimmunity, cardiovascular disease, cognitive decline, and chronic inflammation

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:28:11 <![CDATA[Episode 35: Autoimmunity & Perimenopause: Triggers, Gut Health, and What You Can Do]]> Mon, 14 Apr 2025 16:43:53 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2012978 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-35-autoimmunity-amp-perimenopause-triggers-gut-health-and-what-you-can-do The hormonal shifts during perimenopause impact all 12 body systems, which can play a role in triggering or worsening autoimmune conditions.

In this episode, I talk through:

  • Why autoimmunity often first appears or flares during perimenopause
  • The role of gut permeability (aka “leaky gut”) in immune dysregulation
  • Common autoimmune triggers (including stress, infections, and toxins)
  • How oestrogen influences immune function
  • The 5R Healthy Gut Reset framework for supporting gut health
  • Practical food and lifestyle tips to reduce inflammation and support your immune system

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false The hormonal shifts during perimenopause impact all 12 body systems, which can play a role in triggering or worsening autoimmune conditions.

In this episode, I talk through:

  • Why autoimmunity often first appears or flares during perimenopause
  • The role of gut permeability (aka “leaky gut”) in immune dysregulation
  • Common autoimmune triggers (including stress, infections, and toxins)
  • How oestrogen influences immune function
  • The 5R Healthy Gut Reset framework for supporting gut health
  • Practical food and lifestyle tips to reduce inflammation and support your immune system

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:43:13 <![CDATA[Episode 33: Magnesium: The Must-Have Mineral for Perimenopause]]> Tue, 08 Apr 2025 05:21:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2003322 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-33-magnesium-the-must-have-mineral-for-perimenopause From calming the nervous system and supporting sleep to easing migraines, improving insulin sensitivity, and even helping with bone health—magnesium does it all.

You’ll learn what magnesium actually is, how it affects your brain and body during hormonal shifts, and which forms are best for different symptoms. I’ll also cover how magnesium works alongside taurine and why so many women are unknowingly deficient.

Tune in to find out how this powerful mineral can help you feel calmer, more energised, and more resilient in perimenopause.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false From calming the nervous system and supporting sleep to easing migraines, improving insulin sensitivity, and even helping with bone health—magnesium does it all.

You’ll learn what magnesium actually is, how it affects your brain and body during hormonal shifts, and which forms are best for different symptoms. I’ll also cover how magnesium works alongside taurine and why so many women are unknowingly deficient.

Tune in to find out how this powerful mineral can help you feel calmer, more energised, and more resilient in perimenopause.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:15:13 <![CDATA[Episode 32: Is it Your Thyroid, Perimenopause, or Both?]]> Tue, 01 Apr 2025 05:41:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/2003312 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-32-is-it-your-thyroid-perimenopause-or-both So many women in their 40s feel dismissed, misdiagnosed, or just completely confused by their symptoms. Fatigue, brain fog, weight gain, low mood, poor sleep, hair thinning, gut issues, and more. Are these signs of perimenopause, or thyroid dysfunction? The truth is: it’s often both. Perimenopause is a time when hormones are changing and shifting significantly, which usually impacts thyroid health or amplifies an existing issue. Symptoms of an under active or overactive thyroid often mimic the symptoms of perimenopause—and vice versa. It’s no wonder so many women feel confused or misdiagnosed.

In this episode, we explore the overlapping symptoms of perimenopause and thyroid issues, why women are so often misdiagnosed, and what to do about it.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false So many women in their 40s feel dismissed, misdiagnosed, or just completely confused by their symptoms. Fatigue, brain fog, weight gain, low mood, poor sleep, hair thinning, gut issues, and more. Are these signs of perimenopause, or thyroid dysfunction? The truth is: it’s often both. Perimenopause is a time when hormones are changing and shifting significantly, which usually impacts thyroid health or amplifies an existing issue. Symptoms of an under active or overactive thyroid often mimic the symptoms of perimenopause—and vice versa. It’s no wonder so many women feel confused or misdiagnosed.

In this episode, we explore the overlapping symptoms of perimenopause and thyroid issues, why women are so often misdiagnosed, and what to do about it.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:42:12 <![CDATA[Episode 31: Collagen 101: Your Ultimate Guide to Picking the Right One]]> Tue, 25 Mar 2025 05:01:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1996226 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-31-collagen-101-your-ultimate-guide-to-picking-the-right-one-1 Collagen is everywhere, but do you really know how to choose the right one for your needs? In this episode, I break down everything you need to know about collagen, what it is, how it works in the body, and the different types available.

You'll learn:

The role of collagen in skin, joints, hair, and connective tissues
Why collagen isn’t a complete protein (and why it doesn’t count towards your daily protein intake)
The different types of collagen (Types I, II, III, IV, and V) and what they’re best for
The difference between whole (native) collagen and hydrolysed collagen peptides
How much collagen you need daily for real benefits
Things to consider—like histamine sensitivity, kidney stone risk, and best ways to support natural collagen production

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Collagen is everywhere, but do you really know how to choose the right one for your needs? In this episode, I break down everything you need to know about collagen, what it is, how it works in the body, and the different types available.

You'll learn:

The role of collagen in skin, joints, hair, and connective tissues
Why collagen isn’t a complete protein (and why it doesn’t count towards your daily protein intake)
The different types of collagen (Types I, II, III, IV, and V) and what they’re best for
The difference between whole (native) collagen and hydrolysed collagen peptides
How much collagen you need daily for real benefits
Things to consider—like histamine sensitivity, kidney stone risk, and best ways to support natural collagen production

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:39:06 <![CDATA[Episode 30: Mastering Your Circadian Rhythm: The Key to Better Health in Perimenopause]]> Tue, 18 Mar 2025 02:21:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1982484 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-30-mastering-your-circadian-rhythm-the-key-to-better-health-in-perimenopause In this episode, we dive deep into the powerful connection between circadian rhythms and perimenopause health. You’ll discover how the body’s natural 24-hour cycles impact everything from energy levels to mood and sleep quality, and why supporting your circadian rhythm is one of the most effective ways to feel your best during perimenopause.

Learn how the release of cortisol and melatonin regulates your sleep-wake cycle, and why disruptions to this rhythm can have a profound effect on your overall wellbeing. I’ll explain how factors like light exposure, meal timing, and stress impact your body’s internal clock, and how you can recalibrate it to optimise your health.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false In this episode, we dive deep into the powerful connection between circadian rhythms and perimenopause health. You’ll discover how the body’s natural 24-hour cycles impact everything from energy levels to mood and sleep quality, and why supporting your circadian rhythm is one of the most effective ways to feel your best during perimenopause.

Learn how the release of cortisol and melatonin regulates your sleep-wake cycle, and why disruptions to this rhythm can have a profound effect on your overall wellbeing. I’ll explain how factors like light exposure, meal timing, and stress impact your body’s internal clock, and how you can recalibrate it to optimise your health.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:48:38 <![CDATA[Episode 29: Vitex & Perimenopause: How It Supports Progesterone & Ovulation]]> Tue, 11 Mar 2025 05:49:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1976279 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-29-vitex-amp-perimenopause-how-it-supports-progesterone-amp-ovulation Struggling with anxiety, insomnia, or irregular cycles in early perimenopause? Vitex may help by supporting ovulation and boosting progesterone—key for balanced hormones.

In the earlier stages of perimenopause (late 30s to mid-40s), ovulation can become less frequent, leading to lower progesterone levels. This decline can trigger symptoms like mood swings, irritability, breast pain, bloating, heavy periods, and poor sleep. While progesterone naturally declines in perimenopause, that doesn’t mean there’s nothing we can do to support its production!

Vitex (Vitex agnus-castus), a powerful herbal medicine from the Mediterranean, works with the brain and ovaries to encourage ovulation—helping to maintain progesterone levels for longer and ease common symptoms.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Struggling with anxiety, insomnia, or irregular cycles in early perimenopause? Vitex may help by supporting ovulation and boosting progesterone—key for balanced hormones.

In the earlier stages of perimenopause (late 30s to mid-40s), ovulation can become less frequent, leading to lower progesterone levels. This decline can trigger symptoms like mood swings, irritability, breast pain, bloating, heavy periods, and poor sleep. While progesterone naturally declines in perimenopause, that doesn’t mean there’s nothing we can do to support its production!

Vitex (Vitex agnus-castus), a powerful herbal medicine from the Mediterranean, works with the brain and ovaries to encourage ovulation—helping to maintain progesterone levels for longer and ease common symptoms.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:26:41 <![CDATA[Episode 28: Beyond Hormones: Uncovering Hidden Causes of Perimenopausal Symptoms]]> Tue, 04 Mar 2025 04:45:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1970470 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-28-beyond-hormones-uncovering-hidden-causes-of-perimenopausal-symptoms-1 In this episode, I go beyond hormones to explore deeper, hidden imbalances that could be driving symptoms like fatigue, brain fog, poor sleep, headaches, weight gain, joint pain, anxiety, and heavy periods. If you’ve made all the right nutrition and lifestyle changes yet still struggle with persistent symptoms, it’s time to look deeper.

Join me as I break down the most common underlying health imbalances that could be at play, and how addressing these root causes can lead to real, lasting relief.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false In this episode, I go beyond hormones to explore deeper, hidden imbalances that could be driving symptoms like fatigue, brain fog, poor sleep, headaches, weight gain, joint pain, anxiety, and heavy periods. If you’ve made all the right nutrition and lifestyle changes yet still struggle with persistent symptoms, it’s time to look deeper.

Join me as I break down the most common underlying health imbalances that could be at play, and how addressing these root causes can lead to real, lasting relief.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:21:32 <![CDATA[Episode 27: Why Can’t I Focus? How Perimenopause Affects Your Brain and Cognition]]> Tue, 25 Feb 2025 06:35:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1967144 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-27-why-cant-i-focus-how-perimenopause-affects-your-brain-and-cognition Experiencing brain fog during perimenopause can feel isolating and even a little scary. When our focus and mental clarity shift, it’s easy to think it’s just us. But I promise you, it’s not!

Brain fog is a broad term that covers a range of frustrating symptoms; difficulty focusing, forgetfulness, that ‘cotton wool’ feeling in your head, and constantly flitting between tasks without being able to settle on just one. You might find yourself walking into a room and forgetting why, opening a new tab on your computer with no idea what for, or unlocking your phone only to stare at the screen blankly. Sound familiar? You’re not alone!

 In this episode, I’ll break down why this happens and, most importantly, what you can do to support your brain through it.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Experiencing brain fog during perimenopause can feel isolating and even a little scary. When our focus and mental clarity shift, it’s easy to think it’s just us. But I promise you, it’s not!

Brain fog is a broad term that covers a range of frustrating symptoms; difficulty focusing, forgetfulness, that ‘cotton wool’ feeling in your head, and constantly flitting between tasks without being able to settle on just one. You might find yourself walking into a room and forgetting why, opening a new tab on your computer with no idea what for, or unlocking your phone only to stare at the screen blankly. Sound familiar? You’re not alone!

 In this episode, I’ll break down why this happens and, most importantly, what you can do to support your brain through it.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:35:06 <![CDATA[Episode 26: How Your Gut Impacts Perimenopause Symptoms (And What to Do About It)]]> Tue, 18 Feb 2025 05:17:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1952951 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-26-how-your-gut-impacts-perimenopause-symptoms-and-what-to-do-about-it You might be thinking, “But I don’t have any digestive issues, so gut health doesn’t affect me, right?” Actually, that’s not the case! You don’t need to have classic digestive symptoms for your gut to be out of sync.

While issues like bloating, gas, constipation, or indigestion are common signs of poor gut health, it’s possible to have an imbalance without these obvious symptoms. In fact, gut dysfunction can show up in other ways—like low energy, fatigue, mood swings, anxiety, brain fog, or headaches—symptoms that are also common during perimenopause. 

So even if your digestion seems fine, your gut health could still be influencing how you feel in this phase of life.

In this episode, I explain:

  • The connection between oestrogen and progesterone and gut health
  • The two really important ways your gut (after the liver) is involved in metabolising and balancing your oestrogen. 
  • The most effective ways for supporting this process and improving your gut health straight away

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false You might be thinking, “But I don’t have any digestive issues, so gut health doesn’t affect me, right?” Actually, that’s not the case! You don’t need to have classic digestive symptoms for your gut to be out of sync.

While issues like bloating, gas, constipation, or indigestion are common signs of poor gut health, it’s possible to have an imbalance without these obvious symptoms. In fact, gut dysfunction can show up in other ways—like low energy, fatigue, mood swings, anxiety, brain fog, or headaches—symptoms that are also common during perimenopause. 

So even if your digestion seems fine, your gut health could still be influencing how you feel in this phase of life.

In this episode, I explain:

  • The connection between oestrogen and progesterone and gut health
  • The two really important ways your gut (after the liver) is involved in metabolising and balancing your oestrogen. 
  • The most effective ways for supporting this process and improving your gut health straight away

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:44:07 <![CDATA[Episode 25: Hormone Health 101: The Importance of Oestrogen Detoxification]]> Tue, 11 Feb 2025 05:23:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1921227 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-25-hormone-health-101-the-importance-of-oestrogen-detoxification Your body is constantly detoxifying oestrogen and this essential process (also called oestrogen metabolism or clearance) takes place primarily in the liver and happens around the clock throughout all stages of womanhood—even postmenopause.

When this process doesn’t function properly, it can lead to leftover, "used" oestrogen lingering in the body. This can worsen symptoms like heavy, painful periods, clotting, headaches, mood swings, weight gain, fibroid growth, and even increase the risk of oestrogen-related cancers.

In this episode, I dive into:

  • What oestrogen detoxification is and why it’s so important
  • How this natural process works in your body
  • Why effective detoxification is crucial for your health
  • The habits and nutrients that support optimal oestrogen clearance
  • The factors that can impair it

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Your body is constantly detoxifying oestrogen and this essential process (also called oestrogen metabolism or clearance) takes place primarily in the liver and happens around the clock throughout all stages of womanhood—even postmenopause.

When this process doesn’t function properly, it can lead to leftover, "used" oestrogen lingering in the body. This can worsen symptoms like heavy, painful periods, clotting, headaches, mood swings, weight gain, fibroid growth, and even increase the risk of oestrogen-related cancers.

In this episode, I dive into:

  • What oestrogen detoxification is and why it’s so important
  • How this natural process works in your body
  • Why effective detoxification is crucial for your health
  • The habits and nutrients that support optimal oestrogen clearance
  • The factors that can impair it

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:42:41 <![CDATA[Episode 24: How to Eat in Perimenopause]]> Tue, 04 Feb 2025 05:19:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1918147 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-24-how-to-eat-in-perimenopause The truth is, there isn't one specific diet AND there's no one size fits all. BUT, there are some specific recommendations found to be helpful for women as they move past age 35 and especially 40+. I also get asked about red meat and whether or not it's a healthy choice as there is so much conflicting and confusing messaging online these days! So this is what I cover in this week's episode for you.

In the episode, discuss:

  • The most foundational and supportive nutrition principles for perimenopause (late 30s and upwards)
  • WHY this is so important for your hormones and general health 40+
  • Is red meat a healthy choice or not
  • How to eat red meat healthily 
  • A full breakdown of my "Balanced Plate" for your 3 meals 
  • Which foods you might you want to consider limiting or avoiding

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false The truth is, there isn't one specific diet AND there's no one size fits all. BUT, there are some specific recommendations found to be helpful for women as they move past age 35 and especially 40+. I also get asked about red meat and whether or not it's a healthy choice as there is so much conflicting and confusing messaging online these days! So this is what I cover in this week's episode for you.

In the episode, discuss:

  • The most foundational and supportive nutrition principles for perimenopause (late 30s and upwards)
  • WHY this is so important for your hormones and general health 40+
  • Is red meat a healthy choice or not
  • How to eat red meat healthily 
  • A full breakdown of my "Balanced Plate" for your 3 meals 
  • Which foods you might you want to consider limiting or avoiding

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:40:23 <![CDATA[Episode 23: Are These Stressors Tanking Your Progesterone?]]> Tue, 28 Jan 2025 02:33:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1912329 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-23-are-these-stressors-tanking-your-progesterone Stress has a huge impact on our ability to ovulate as we move through perimenopause, and ovulation is HOW we make progesterone. Progesterone is the first hormone to start to change when the body moves into perimenopause, and that's because as early as mid to late 30s, we start to have more "non-ovulatory" cycles than we did pre-perimenopause.

BUT it IS possible to minimise progesterone's decline because we CAN support the body to ovulate more months in perimenopause than it would have otherwise. You CAN intervene and make your perimenopause experience a whole lot better :)

In this week's episode, I recap the importance of wonderful progesterone and then I discuss that most of the time, when we don’t ovulate normally, it’s because we’re stressed by something. I discuss the BIGGEST and commonly overlooked stressors for many women in their 40s and how we might start to consider changing it.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Stress has a huge impact on our ability to ovulate as we move through perimenopause, and ovulation is HOW we make progesterone. Progesterone is the first hormone to start to change when the body moves into perimenopause, and that's because as early as mid to late 30s, we start to have more "non-ovulatory" cycles than we did pre-perimenopause.

BUT it IS possible to minimise progesterone's decline because we CAN support the body to ovulate more months in perimenopause than it would have otherwise. You CAN intervene and make your perimenopause experience a whole lot better :)

In this week's episode, I recap the importance of wonderful progesterone and then I discuss that most of the time, when we don’t ovulate normally, it’s because we’re stressed by something. I discuss the BIGGEST and commonly overlooked stressors for many women in their 40s and how we might start to consider changing it.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:36:46 <![CDATA[Episode 22: Understanding + Leveraging Your Menstrual Cycle in Perimenopause]]> Tue, 21 Jan 2025 04:50:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1908015 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-22-understanding-leveraging-your-menstrual-cycle-in-perimenopause-1 Understanding the phases of the menstrual cycle, and knowing where you are in your cycle on any given day, is a powerful tool for symptoms management in perimenopause. Whilst the nature of the menstrual cycle changes as we move into and through perimenopause, we can still leverage the phases of the cycle to our advantage.

In this episode, I explain how our cycle is changing in perimenopause and I break down the phases of a “regular” menstrual cycle and how we can apply these to our lives in perimenopause. 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Understanding the phases of the menstrual cycle, and knowing where you are in your cycle on any given day, is a powerful tool for symptoms management in perimenopause. Whilst the nature of the menstrual cycle changes as we move into and through perimenopause, we can still leverage the phases of the cycle to our advantage.

In this episode, I explain how our cycle is changing in perimenopause and I break down the phases of a “regular” menstrual cycle and how we can apply these to our lives in perimenopause. 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:58:58 <![CDATA[Episode 21: Muscle and Joint Pain In Perimenopause: What You Need to Know]]> Tue, 14 Jan 2025 05:47:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1891574 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-21-muscle-and-joint-pain-in-perimenopause-what-you-need-to-know In this episode I discuss the musculoskeletal system (MSK), which is the body's system of bones, muscles, joints, and connective tissues that support the body, enable movement, and protect your organs. And I explain what this “musculoskeletal syndrome of menopause”, which can start in your 40s, and how it can show up in terms of symptoms. I also of course discuss ways you can support it/change it through your nutrition and lifestyle habits.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false In this episode I discuss the musculoskeletal system (MSK), which is the body's system of bones, muscles, joints, and connective tissues that support the body, enable movement, and protect your organs. And I explain what this “musculoskeletal syndrome of menopause”, which can start in your 40s, and how it can show up in terms of symptoms. I also of course discuss ways you can support it/change it through your nutrition and lifestyle habits.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:16:12 <![CDATA[Episode 20: Tired and Depressed? The Hidden Signs of Low B12]]> Tue, 07 Jan 2025 05:40:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1891573 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-20-tired-and-depressed-the-hidden-signs-of-low-b12-1 Are you feeling tired, fatigued? Maybe you’ve got muscle fatigue or weakness? Are you feeling low in mood, depressed, irritable, or anxious?

Whilst these are common symptoms to start to experience during perimenopause, there are other reasons for symptoms like this and it’s important to explore all avenues and not just chalk everything up to your hormones! Getting your B12 levels tested really is “low hanging fruit” because if low B12 is your issue, it’s an easy test and an easy fix!

In this episode, I discuss:

  • What B12 actually is and how it works in the body
  • How we get it
  • How we absorb it and why poor absorption might be blocking you from having good levels despite eating B12 rich foods.
  • Other reasons someone might have a B12 deficiency
  • Forms of B12 and supplement types

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Are you feeling tired, fatigued? Maybe you’ve got muscle fatigue or weakness? Are you feeling low in mood, depressed, irritable, or anxious?

Whilst these are common symptoms to start to experience during perimenopause, there are other reasons for symptoms like this and it’s important to explore all avenues and not just chalk everything up to your hormones! Getting your B12 levels tested really is “low hanging fruit” because if low B12 is your issue, it’s an easy test and an easy fix!

In this episode, I discuss:

  • What B12 actually is and how it works in the body
  • How we get it
  • How we absorb it and why poor absorption might be blocking you from having good levels despite eating B12 rich foods.
  • Other reasons someone might have a B12 deficiency
  • Forms of B12 and supplement types

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:17:48 <![CDATA[Episode 19: Key Principles for a Happy Perimenopause in 2025]]> Tue, 31 Dec 2024 05:35:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1891572 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-19-key-principles-for-a-happy-perimenopause-in-2025 In this episode, I talk through:

  • Simple daily habits to start focusing on (or to bring back into focus if they’ve gone awry)
  • The key nutrients to check on, which is simple enough to do yourself or speak to your GP about
  • A more comprehensive way to check your thyroid health and why you should be doing this
  • Some simple supportive supplements

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false In this episode, I talk through:

  • Simple daily habits to start focusing on (or to bring back into focus if they’ve gone awry)
  • The key nutrients to check on, which is simple enough to do yourself or speak to your GP about
  • A more comprehensive way to check your thyroid health and why you should be doing this
  • Some simple supportive supplements

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:25:55 <![CDATA[Episode 18: Perimenopause and PMDD]]> Tue, 17 Dec 2024 05:19:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1882221 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-18-perimenopause-and-pmdd-1 For some women with PMDD, it can get worse as they move into and through perimenopause. And for some women without PMDD, their PMS can start to present more like PMDD and it may be something to address. 

In this episode, I discuss: 

  • What PMDD is and go into detail about the particular set of symptoms that characterise it and help doctors to diagnose it 
  • How PMDD differs from PMS
  • Various potential mechanisms that might underlie PMDD
  • Natural ways to manage it if you have received a diagnosis from your GP (whether you are choosing to use conventional medication or not)

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false For some women with PMDD, it can get worse as they move into and through perimenopause. And for some women without PMDD, their PMS can start to present more like PMDD and it may be something to address. 

In this episode, I discuss: 

  • What PMDD is and go into detail about the particular set of symptoms that characterise it and help doctors to diagnose it 
  • How PMDD differs from PMS
  • Various potential mechanisms that might underlie PMDD
  • Natural ways to manage it if you have received a diagnosis from your GP (whether you are choosing to use conventional medication or not)

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:24:39 <![CDATA[Episode 17: Why You Need to Build Muscle After 40 More Than Ever Before]]> Tue, 10 Dec 2024 05:08:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1882212 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-17-why-you-need-to-build-muscle-after-40-more-than-ever-before Building muscle might not be something you’ve given much thought to when it comes to solving some of the typical and most troublesome perimenopause symptoms and challenges. But trust me, building muscle is ESSENTIAL in perimenopause! 

Not only for weight management and fat loss, but for improving a lot of the neurological symptoms experienced during perimenopause, such as  brain fog and cognition issues, hot flushes, night sweats, headaches, migraines, and mood issues. 

In this episode, I discuss:

  • Why consistently building (and holding onto) muscle mass is so important in your 40s and beyond, more than EVER!
  • What’s happening physiologically in your body that makes this so much more important from 40
  • The many different aspects if your health you need muscle for - from weight management to immune health
  • How can you start to consistently build muscle and make it the norm for you

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Building muscle might not be something you’ve given much thought to when it comes to solving some of the typical and most troublesome perimenopause symptoms and challenges. But trust me, building muscle is ESSENTIAL in perimenopause! 

Not only for weight management and fat loss, but for improving a lot of the neurological symptoms experienced during perimenopause, such as  brain fog and cognition issues, hot flushes, night sweats, headaches, migraines, and mood issues. 

In this episode, I discuss:

  • Why consistently building (and holding onto) muscle mass is so important in your 40s and beyond, more than EVER!
  • What’s happening physiologically in your body that makes this so much more important from 40
  • The many different aspects if your health you need muscle for - from weight management to immune health
  • How can you start to consistently build muscle and make it the norm for you

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:37:35 <![CDATA[Episode 16: Foundational Pillar 4: Nourishing Movement + Muscle Building Exercise]]> Tue, 03 Dec 2024 06:21:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1876586 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-16-foundational-pillar-4-nourishing-movement-muscle-building-exercise Your exercise and movement should be nourishing to your body and nervous system, and support muscle-building. The focus needs to come away from exercise as a weight loss or weight control tool and instead be a vehicle for a healthier, stronger, happier body and mind. The natural side effects of exercising in a way that's nourishing and muscle building is fat loss and a healthy body composition.

In this episode, I talk about:

  • The typical advice and mindset around exercise and movement, particularly for women, and how it is wrecking your hormones, your health AND your weight in your 40s!
  • How we should we be approaching movement and exercise 40+
  • Including the impact of doing too much intense cardio and what to be doing instead
  • Why and how to build muscle
  • The best way to workout for your hormones, overall health, happiness, and waistline
  • How a healthy weekly exercise routine could look

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Your exercise and movement should be nourishing to your body and nervous system, and support muscle-building. The focus needs to come away from exercise as a weight loss or weight control tool and instead be a vehicle for a healthier, stronger, happier body and mind. The natural side effects of exercising in a way that's nourishing and muscle building is fat loss and a healthy body composition.

In this episode, I talk about:

  • The typical advice and mindset around exercise and movement, particularly for women, and how it is wrecking your hormones, your health AND your weight in your 40s!
  • How we should we be approaching movement and exercise 40+
  • Including the impact of doing too much intense cardio and what to be doing instead
  • Why and how to build muscle
  • The best way to workout for your hormones, overall health, happiness, and waistline
  • How a healthy weekly exercise routine could look

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:56:00 <![CDATA[Episode 15: Foundational Pillar 3: Managing Stress and Supporting Your Nervous System]]> Tue, 26 Nov 2024 04:28:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1875883 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-15-foundational-pillar-3-managing-stress-and-supporting-your-nervous-system-1 Chronic stress and a dysregulated nervous system (resulting from chronic stress and or previous big or little traumas) can (or DOES!) create a lot of hormonal havoc and dysregulation in other systems in the body.

In this episode, I discuss:

  • Recap of what "chronic stress", "nervous system dysregulation", and "nervous system support" actually means
  • Your HPA-axis (stress system in the body)
  • Examples of modern day stressors you not be aware of and realise are impacting you
  • Simple daily tools you can start to implement to support your body and mind cope better with stress and minimise a LOT of the impact of perimenopause!

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Chronic stress and a dysregulated nervous system (resulting from chronic stress and or previous big or little traumas) can (or DOES!) create a lot of hormonal havoc and dysregulation in other systems in the body.

In this episode, I discuss:

  • Recap of what "chronic stress", "nervous system dysregulation", and "nervous system support" actually means
  • Your HPA-axis (stress system in the body)
  • Examples of modern day stressors you not be aware of and realise are impacting you
  • Simple daily tools you can start to implement to support your body and mind cope better with stress and minimise a LOT of the impact of perimenopause!

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:37:20 <![CDATA[Episode 14: Understanding Your Circadian Rhythm + How To Get Better Sleep]]> Tue, 19 Nov 2024 06:11:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1868836 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-14-understanding-your-circadian-rhythm-how-to-get-better-sleep-1 Sleep can be profoundly impacted during perimenopause and it can be one of the first things we notice, even as early as late 30s and particularly early 40s. Whether it’s trouble falling asleep, staying asleep or both. And waking up feeling groggy and unrefreshed can become the norm (this is not OK!).

In this episode, I discuss:

  • What the circadian rhythm is and why it matters so much
  • Why and how sleep changes in perimenopause 
  • Why a good night’s sleep starts in the morning 
  • How our evening habits might be holding us back from sleeping well
  • How we need to train and nurture our body clock and nervous system throughout the day if we want successful sleep
  • Simple ways and tips to start nurturing your body clock Additional simple tools for supporting good sleep 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Sleep can be profoundly impacted during perimenopause and it can be one of the first things we notice, even as early as late 30s and particularly early 40s. Whether it’s trouble falling asleep, staying asleep or both. And waking up feeling groggy and unrefreshed can become the norm (this is not OK!).

In this episode, I discuss:

  • What the circadian rhythm is and why it matters so much
  • Why and how sleep changes in perimenopause 
  • Why a good night’s sleep starts in the morning 
  • How our evening habits might be holding us back from sleeping well
  • How we need to train and nurture our body clock and nervous system throughout the day if we want successful sleep
  • Simple ways and tips to start nurturing your body clock Additional simple tools for supporting good sleep 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:46:19 <![CDATA[Episode 13: Perimenopause Shifts The Entire Hormonal Landscape: What That Means For You]]> Tue, 12 Nov 2024 04:32:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1875902 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-13-perimenopause-shifts-the-entire-hormonal-landscape-what-that-means-for-you In this episode I discuss all of the hormonal shifts taking place we move through perimenopause, and how that impacts our entire physiology - including changes to how we process carbohydrates and manage blood glucose levels, changes to your stress hormones, thyroid hormones, DHEA, and testosterone...there’s a lot that’s shifting. And all of these hormones have an impact on things like energy, mood, sleep, and weight.

We mustn't only blame or focus on oestrogen and progesterone - that would be missing a lot of big tricks when it comes to symptoms relief and management.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false In this episode I discuss all of the hormonal shifts taking place we move through perimenopause, and how that impacts our entire physiology - including changes to how we process carbohydrates and manage blood glucose levels, changes to your stress hormones, thyroid hormones, DHEA, and testosterone...there’s a lot that’s shifting. And all of these hormones have an impact on things like energy, mood, sleep, and weight.

We mustn't only blame or focus on oestrogen and progesterone - that would be missing a lot of big tricks when it comes to symptoms relief and management.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:18:47 <![CDATA[Episode 12: Foundational Pillar 1 - Understanding + Supporting Blood Sugar Balance + Insulin Resistance]]> Tue, 05 Nov 2024 06:33:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1854166 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-12-foundational-pillar-1-understanding-supporting-blood-sugar-balance-insulin-resista There are 4 main foundational pillars of health that we must address and support if we want to have a much smoother hormonal ride through our 40s. And, if we want to safeguard our health, both now and in the future. 

In this episode I talk about the first of these foundations, which is blood sugar balance and insulin control. Insulin resistance is a big factor in perimenopause symptoms and challenges, both physically and cognitively. It impacts so many of the typical symptoms experienced in our 40s, including brain fog, mood issues, sleep issues, weight gain and belly fat, and even hot flushes and night sweats. 

You'll learn:

  • Why blood sugar matters
  • What "blood sugar balance" actually means
  • The hormones involved in regulating it
  • The impact of blood sugar dysregulation on our health and experience of perimenopause symptoms
  • How it leads to insulin resistance + what that means
  • How we achieve healthy blood sugar regulation + insulin control

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false There are 4 main foundational pillars of health that we must address and support if we want to have a much smoother hormonal ride through our 40s. And, if we want to safeguard our health, both now and in the future. 

In this episode I talk about the first of these foundations, which is blood sugar balance and insulin control. Insulin resistance is a big factor in perimenopause symptoms and challenges, both physically and cognitively. It impacts so many of the typical symptoms experienced in our 40s, including brain fog, mood issues, sleep issues, weight gain and belly fat, and even hot flushes and night sweats. 

You'll learn:

  • Why blood sugar matters
  • What "blood sugar balance" actually means
  • The hormones involved in regulating it
  • The impact of blood sugar dysregulation on our health and experience of perimenopause symptoms
  • How it leads to insulin resistance + what that means
  • How we achieve healthy blood sugar regulation + insulin control

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:41:48 <![CDATA[Episode 11: The Perimenopause Blueprint: Foundational Pillars for a Smoother Ride]]> Tue, 29 Oct 2024 05:45:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1849868 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-11-the-perimenopause-blueprint-foundational-pillars-for-a-smoother-ride-1 In this episode, I discuss the 4 foundational areas of health I take my one to one clients through and that I teach inside of my Midlife Thrive Membership. I also discuss the other important areas of health we might need to dive deeper into once those 4 foundational pillars have been laid. Addressing all of these areas and getting things more optimal where needed WILL make the hormonal chaos of PM much easier. And what's great is that the same set of nutrition and lifestyle habits address all of the areas!

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false In this episode, I discuss the 4 foundational areas of health I take my one to one clients through and that I teach inside of my Midlife Thrive Membership. I also discuss the other important areas of health we might need to dive deeper into once those 4 foundational pillars have been laid. Addressing all of these areas and getting things more optimal where needed WILL make the hormonal chaos of PM much easier. And what's great is that the same set of nutrition and lifestyle habits address all of the areas!

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:35:12 <![CDATA[Episode 10: Oestrogen in Perimenopause: What’s Happening and How to Help]]> Tue, 22 Oct 2024 05:16:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1849859 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-10-oestrogen-in-perimenopause-whats-happening-and-how-to-help This week I'm talking about what's happening with oestrogen through the different stages of perimenopause and how to help.I discuss oestrogen’s role in the many and varied symptoms, challenges, and situations associated with perimenopause, and what you can do to support it, so you can minimise symptoms and issues. Because this IS possible!

As we move into your 40s and through the first half of the decade, oestrogen levels can soar to high levels that you've never had before. PLUS it is fluctuating WILDLY on it's erratic rollercoaster - spiking up super high and then dropping down super low. The physiological impact of this is far-reaching. But once you understand what's happening, you can support your body and brain and minimise symptoms.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false This week I'm talking about what's happening with oestrogen through the different stages of perimenopause and how to help.I discuss oestrogen’s role in the many and varied symptoms, challenges, and situations associated with perimenopause, and what you can do to support it, so you can minimise symptoms and issues. Because this IS possible!

As we move into your 40s and through the first half of the decade, oestrogen levels can soar to high levels that you've never had before. PLUS it is fluctuating WILDLY on it's erratic rollercoaster - spiking up super high and then dropping down super low. The physiological impact of this is far-reaching. But once you understand what's happening, you can support your body and brain and minimise symptoms.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:39:01 <![CDATA[Episode 9: Progesterone in Perimenopause: What’s Happening and How to Help]]> Tue, 15 Oct 2024 05:29:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1849764 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-9-progesterone-in-perimenopause-whats-happening-and-how-to-help As we move into perimenopause, progesterone is the first of the two ovarian hormones to start to shift. Changes in oestrogen come a little bit later. As progesterone starts to decline anywhere from mid-late 30s or early 40s, you might notice the consequences of this by way of sleep troubles, anxiety, feeling less resilient, changes to cognition, new or worse PMS, heavy periods, and shorter cycles.

The decline in progesterone is really important part of perimenopause physiology to understand (all of it is!). Once we understand, we can start to learn the things we can do to support it and help minimise symptoms! In this episode I explain what progesterone actually is, what it does and why it's so important, how we make it, why it declines, and to support it. 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false As we move into perimenopause, progesterone is the first of the two ovarian hormones to start to shift. Changes in oestrogen come a little bit later. As progesterone starts to decline anywhere from mid-late 30s or early 40s, you might notice the consequences of this by way of sleep troubles, anxiety, feeling less resilient, changes to cognition, new or worse PMS, heavy periods, and shorter cycles.

The decline in progesterone is really important part of perimenopause physiology to understand (all of it is!). Once we understand, we can start to learn the things we can do to support it and help minimise symptoms! In this episode I explain what progesterone actually is, what it does and why it's so important, how we make it, why it declines, and to support it. 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:55:16 <![CDATA[Episode 8: Understanding Cortisol: Why You Feel More Anxious And Stressed In Your 40s]]> Tue, 08 Oct 2024 05:09:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1839615 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-8-understanding-cortisol-why-you-feel-more-anxious-and-stressed-in-your-40s Are you feeling more stressed out since being in your 40s? Does it feel like some thing has just suddenly shifted and now you're feeling more anxious, easily irritated, less tolerant, less focused, and feeling like your cortisol is really high? Maybe you're also noticing physical symptoms like "puffiness" in your legs, face, or hands..

You can’t seem to sleep well anymore and you’re feeling tired but wired at night. And when you do fall asleep, you wake up multiple times in the night..

If any of this sounds familiar, you’re not alone! In this episode, I talk about:

  • Common symptoms associated with high cortisol
  • WHY we commonly start to experience a shift in cortisol levels in our 40s/perimenopause
  • WHY we feel more stressed in our 40s and need to support our nervous system now more than ever
  • Key factors that influence cortisol imbalances
  • Practical ways to support it and feel better
  • Low cortisol and how to identify it

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Are you feeling more stressed out since being in your 40s? Does it feel like some thing has just suddenly shifted and now you're feeling more anxious, easily irritated, less tolerant, less focused, and feeling like your cortisol is really high? Maybe you're also noticing physical symptoms like "puffiness" in your legs, face, or hands..

You can’t seem to sleep well anymore and you’re feeling tired but wired at night. And when you do fall asleep, you wake up multiple times in the night..

If any of this sounds familiar, you’re not alone! In this episode, I talk about:

  • Common symptoms associated with high cortisol
  • WHY we commonly start to experience a shift in cortisol levels in our 40s/perimenopause
  • WHY we feel more stressed in our 40s and need to support our nervous system now more than ever
  • Key factors that influence cortisol imbalances
  • Practical ways to support it and feel better
  • Low cortisol and how to identify it

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 01:01:37 <![CDATA[Episode 7: Intermittent Fasting in Perimenopause: Is It Right For You?]]> Tue, 01 Oct 2024 04:48:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1837486 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-7-intermittent-fasting-in-perimenopause-is-it-right-for-you-1 A question I get asked a lot is “should I be intermittent fasting?” The (annoying) answer is “it depends”. I'm sure you've heard a lot about the benefits of fasting but is it right for YOU? And is it right/helpful in perimenopause? In this episode, I talk about the 5:2 and the 16:8 and the variations in between.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false A question I get asked a lot is “should I be intermittent fasting?” The (annoying) answer is “it depends”. I'm sure you've heard a lot about the benefits of fasting but is it right for YOU? And is it right/helpful in perimenopause? In this episode, I talk about the 5:2 and the 16:8 and the variations in between.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:47:41 <![CDATA[Episode 6: How To Lose Weight In Your 40s]]> Tue, 24 Sep 2024 02:44:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1836754 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-6-how-to-lose-weight-in-your-40s-1 If you’re frustrated by what feels like overnight weight gain since you turned 40, do know that you are not alone! Whilst it IS more likely for a woman to gain weight (body fat) as she moves past 40, the good news is that it’s not the way it needs to stay or be. 

In this episode I go through 7 things that are really important to consider implementing if you're 40 plus. These are some key factors that can make a profound difference to your ability to effortlessly manage your weight.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false If you’re frustrated by what feels like overnight weight gain since you turned 40, do know that you are not alone! Whilst it IS more likely for a woman to gain weight (body fat) as she moves past 40, the good news is that it’s not the way it needs to stay or be. 

In this episode I go through 7 things that are really important to consider implementing if you're 40 plus. These are some key factors that can make a profound difference to your ability to effortlessly manage your weight.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:47:41 <![CDATA[Episode 5: Why You're Gaining Weight In Your 40s]]> Tue, 17 Sep 2024 05:48:00 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1834496 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-5-why-youre-gaining-weight-in-your-40s-1 If you’re in your 40s and you're gaining weight and wondering what on earth is going on, this episode is for you! Perimenopausal weight gain is REAL! And in this episode I explain some of the key shifts that are happening, physiologically, to women as they move into and through their 40s that can result in weight gain.

The hormonal changes we start to experience from late 30s start to create metabolic shifts that can make women three times more likely to gain weight in their 40s. The good news is that once we understand these shifts, we can learn ways to support them and therefore reverse or prevent any unwanted fat gain.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false If you’re in your 40s and you're gaining weight and wondering what on earth is going on, this episode is for you! Perimenopausal weight gain is REAL! And in this episode I explain some of the key shifts that are happening, physiologically, to women as they move into and through their 40s that can result in weight gain.

The hormonal changes we start to experience from late 30s start to create metabolic shifts that can make women three times more likely to gain weight in their 40s. The good news is that once we understand these shifts, we can learn ways to support them and therefore reverse or prevent any unwanted fat gain.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:31:32 <![CDATA[Episode 4: What You Need For A Smoother Ride In Perimenopause]]> Wed, 11 Sep 2024 13:47:11 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1833039 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-4-what-you-need-for-a-smoother-ride-in-perimenopause-1 In today’s episode I’m talking about the various areas of your health and factors that need to be considered and addressed, where applicable, in order to have a much smoother ride throughout perimenopause. AND to have a more peaceful and gentle arrival to menopause when the time comes! 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false In today’s episode I’m talking about the various areas of your health and factors that need to be considered and addressed, where applicable, in order to have a much smoother ride throughout perimenopause. AND to have a more peaceful and gentle arrival to menopause when the time comes! 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:29:40 <![CDATA[Episode 3: The Perimenopause Stages And Most Common Early Sign Symptoms]]> Fri, 06 Sep 2024 19:12:35 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1830247 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-3-the-perimenopause-stages-and-most-common-early-sign-symptoms-1 Are you wondering which stage of perimenopause you're in? Did you even know there are different stages of perimenopause? In this episode, I talk through the different stages of this lengthy, ever-evolving life stage.

I break this all down for you and then chat through some of the most common early signs and symptoms that say you're in perimenopause. 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Are you wondering which stage of perimenopause you're in? Did you even know there are different stages of perimenopause? In this episode, I talk through the different stages of this lengthy, ever-evolving life stage.

I break this all down for you and then chat through some of the most common early signs and symptoms that say you're in perimenopause. 

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:36:50 <![CDATA[Episode 2: What's Actually Happening With Your Hormones in Your 40s]]> Thu, 05 Sep 2024 12:15:22 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1829657 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-2-whats-actually-happening-with-your-hormones-in-your-40s-1 In this episode, I dive into what your hormones are actually doing as you move into the phase of perimenopause, which starts anywhere from mid to late 30s and lasts right up until you reach menopause.

I talk about HOW the hormonal landscape changes and WHY, and discuss the various symptoms and changes this starts to create. I explain how the natural cycling of oestrogen and progesterone (the menstrual cycle) changes in your 40s and the various ways we might FEEL and experience this. Knowing WHY is key when it comes to managing your health and having a much better time navigating your hormones.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false In this episode, I dive into what your hormones are actually doing as you move into the phase of perimenopause, which starts anywhere from mid to late 30s and lasts right up until you reach menopause.

I talk about HOW the hormonal landscape changes and WHY, and discuss the various symptoms and changes this starts to create. I explain how the natural cycling of oestrogen and progesterone (the menstrual cycle) changes in your 40s and the various ways we might FEEL and experience this. Knowing WHY is key when it comes to managing your health and having a much better time navigating your hormones.

Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:45:33 <![CDATA[Episode 1: Welcome! An Intro To Me And The Show]]> Wed, 04 Sep 2024 12:16:22 +0000 Francesca Liparoti https://permalink.castos.com/podcast/59892/episode/1828560 https://empowered-perimenopause-with-francesca-liparoti.castos.com/episodes/episode-1-welcome-an-intro-to-me-and-the-show Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> false Links:

Support for the Empowered Perimenopause Podcast

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe and share, and leave a review – 5 stars would be amazing and so helpful!

]]> 00:18:08