Chaos to Calm

Forget “New Year, New You.” You don’t need a new version of yourself - you need a better way to set health goals that actually last.If you’re tired of making health resolutions that fizzle out by February, it’s time to ditch the all-or-nothing mindset and try a more compassionate, results-driven approach.KEY TAKEAWAYS:In this episode, I’ll show you how to reset your health goals without falling into the “New Year, New You” trap. It’s not about perfection or starting over—it’s about tuning into what you actually need and creating habits that stick.Here’s what you’ll learn:• Why reflection is the missing key: Discover how checking in with yourself helps you reset after setbacks and avoid guilt-driven resolutions.• How to set goals that stick: Learn why action-based goals work better than vague intentions (and how to create them).• Find a “why” that motivates you for the long haul: Explore how connecting your goals to what matters most can keep you going - even when motivation fades.SNEAK PEEK:“Reflection, intentional goal setting… it’s not about perfection or making more for you to do. It’s about tuning into what matters, meeting your needs with kindness, and creating a life that really supports your well-being.”You don’t need another “fresh start.” You need a thoughtful reset that feels good, works with your life, and helps you reach your goals without the pressure of perfection.Press play now to learn how to reflect, reset, and create health goals that feel achievable, sustainable, and inspiring for the year ahead.Links & resources mentioned in the episode:•Join the PerimenoGO waitlist: PerimenoGO WaitlistSend us a question for the FAQs segment or your feedback, we’d love to hear from you. Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath.

Feeling exhausted and wired at the same time? Holiday stress and perimenopause might be wrecking your sleep more than you think.When you’re already running on empty, the last thing you need is restless nights and 3 a.m. wake-ups, but they don’t have to be inevitable.KEY TAKEAWAYS:Tired of feeling like the Grinch because of holiday stress and hormone-fueled insomnia? In this episode, I break down exactly why sleep becomes harder during perimenopause and what you can do about it—without sacrificing holiday magic.Here’s what you’ll learn:•The science behind perimenopause and sleep disruption: Why your hormones - especially estrogen, progesterone, and cortisol - could be sabotaging your sleep quality and how they tie into night sweats, racing thoughts, and “wired but tired” feelings.•The sleep stages that matter most: Discover the critical sleep stages like REM and deep sleep, why they’re harder to achieve in perimenopause, and what happens when you miss out on them.•Actionable sleep strategies for the holidays: Simple, effective tips to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed - even when life is busier than ever.SNEAK PEEK:“Because the holiday season is full of sparkle, but without good sleep, we’re not full of sparkle. Everything feels exhausting and hard. We feel like the Grinch.”Better sleep isn’t about perfection, it’s about knowing what’s working against you and making small but powerful changes that add up.Press play now to learn how you can protect your sleep and show up feeling more rested, calm, and ready to enjoy the holiday season.LINKS & RESOURCES MENTIONED IN THE EPISODE:• Estrogen blog• Progesterone blog• Insulin blog• Cortisol blog• Hot flushes blog• Alcohol intolerance blog• Sleep and weight loss resistanceSend us a question for the FAQs segment or your feedback, we’d love to hear from you. Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath.

Do you feel guilty after indulging?If you’ve ever woken up after a big meal or event feeling bloated, sluggish, or beating yourself up for eating too much, you’re not alone. But what if you didn’t need to fix anything? What if guilt and restriction were keeping you stuck?In this episode, I’m cutting through the diet myths and all-or-nothing thinking to share how you can recover after overindulging without punishing yourself. Learn simple, practical steps to feel better fast and move forward with confidence.Key Takeaways:• Let go of guilt and move forward: Discover why overindulgence isn’t a failure and how to break the cycle of guilt, shame, and restriction.• Practical recovery tips that work: Learn how to use hydration, balanced meals, and gentle movement to reset and feel good again—without skipping meals or cutting calories.• The power of reflection: Find out how to turn indulgence into an opportunity for learning and growth, so you can feel more in control next time.Sneak Peek:“Think of guilt as quicksand - the more you struggle in it, the deeper you sink. Instead, pause, take a breath, and focus on what serves your body right now.” Overindulging isn’t just a holiday problem - it’s something most women struggle with at some point. In this episode, I’ll show you how to reframe indulgences, take care of your body, and move forward without the guilt or endless cycle of restriction.Listen to the full episode for actionable steps to reset with kindness, intention, and strategies you can start using today.Links & Resources Mentioned in the Episode:• Blog: Hydration• Blog: The Perimenopause Diet• Episode 54: How to Support Your Liver During Perimenopause• Episode 29: The Lymphatic System with Chelsey JeanSend us a question for the FAQs segment or your feedback, we’d love to hear from you. Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath.

Feeling exhausted and overwhelmed by the holiday chaos? It’s not just your to-do list that’s running you ragged.This episode isn’t just another pep talk encouraging you to do less, and have more mani/pedis or weekends away. It’s a real-world guide from a busy homeschooling mum of 4 kids, to help you break the cycle of burn out and actually feel good and enjoy this holiday season.Key takeaways:In this episode, we’re diving into the difference between self-care and self-comfort and how small shifts in your habits can help you feel more energised, focused, and calm during the busiest time of year. You’ll learn:Why self-comfort might be sabotaging your energy (and how to swap it for self-care that truly supports you).Simple, practical self-care hacks that don’t require hours of your time, like mindful moments, movement, and nourishing your body.The surprising power of reflection helps you stay grounded, avoid burnout, and feel more in control - even during the busiest weeks of the year.Sneak peek:“Self-care is a long-term investment in your well-being. It’s not necessarily a quick fix, but it can help you feel better in the short term too. It’s all about choosing habits that move you closer to your goals and not just easing that stress or feeling blah at the moment. And that’s what I would call self-comfort.”If you’ve been putting everyone else’s needs first and feeling like you’re running on fumes, this episode is for you. You’ll walk away with strategies you can put into practice today - no fluff, just real solutions that make a difference.Links & resources mentioned in the episode:PerimenoGO: Ready to take your self-care to the next level?Self-care vs. Self-comfort BlogHydration Tips BlogSend us a question for the FAQs segment or your feedback, we’d love to hear from you. Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath.

Emotional eating isn’t a lack of willpower - it’s your brain trying to make you feel safe in the easiest way possible.If you’ve ever found yourself turning to chocolate, wine, or chips after a long day, you’re not alone - but it doesn’t have to stay this way.Key takeawaysDiscover the real reasons behind emotional eating and how perimenopause, holiday stress, and subconscious habits play a role. This episode breaks down:Why you eat on autopilot: Understand how the brain’s reward system strengthens emotional eating patterns - and why stress and overwhelm make this worse.How the festive season fuels emotional eating: Learn how family dynamics, unresolved emotions, and holiday busyness trigger this cycle.The first step to breaking the cycle: Why self-compassion and curiosity are essential tools for creating intentional, lasting change.Sneak peek“Knowing what food to eat is the easy part. The hard part is working with your mind - your monkey mind - stepping out of autopilot mode, and living intentionally. It’s about giving yourself permission to feel what’s there and learning to interrupt the patterns.”This episode is for every woman who’s tired of feeling trapped by emotional eating - especially during stressful times. Listen now to gain clarity, feel empowered, and learn the first steps toward change.Tune in to the full episode now to uncover how emotional eating works, why it feels so hard to break, and the tools you can start using today.Links & Resources Mentioned in the EpisodePodcast Episode: Setting Boundaries Without GuiltPodcast Episode: Avoiding Burnout This Holiday SeasonLearn more about PerimenoGOSend us a question for the FAQs segment or your feedback, we’d love to hear from you. Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath.

Tired of saying yes? How setting boundaries can change everything - especially at the end of the year.If you’re worn out from always trying to keep everyone else happy, it might be time to rethink your approach to saying yes.In this episode, we’re cutting through the guilt and tackling why boundaries are so essential - especially for women over 40 who are ready to put their well-being first. Learn why saying no isn’t selfish, how people-pleasing can mess with your health - especially in perimenopause - and how setting boundaries can make the holidays (and every other day) more manageable.Key Takeaways:Understand why people-pleasing is a hard habit to break: Discover how cultural conditioning and your own primal brain might be working against you, making “no” feel like the wrong answer - even when it’s exactly what you need.Learn the real costs of people-pleasing in perimenopause: Find out how always saying yes can damage your health, relationships, and self-worth, and why it’s essential to put yourself back on your own priority list.Get practical strategies for guilt-free boundaries and saying no: We’ll talk through how to start setting boundaries that feel right for you, with scripts and examples that make it easier to stand your ground without feeling guilty.Sneak Peek“It’s really important to know that you don’t make people feel the way that they feel. That is always their choice… Our thoughts around what’s happening create those feelings. So if someone reacts poorly to your boundary, it’s their thought about it - not your worth or value as a person.”If you’re ready to hit the holidays without feeling burnt out, tune in to learn how setting boundaries can shift your perspective, your health, and your relationships this holiday season.Listen to the full episode now and start setting boundaries that stick.Links & resources mentioned in the episode:Episode 39 - Self-coachingEpisode 16 - Alcohol intoleranceSend us a question for the FAQs segment or your feedback, we’d love to hear from you. Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath.

The holiday season is full of joy, connection, and celebration - but it can also push you to the brink of exhaustion. If you’re tired of hitting Christmas Day and already feeling drained, you need to hear this.The good news? You don’t have to choose between enjoying the festivities and preserving your energy.Key Takeaways:The real reasons behind your holiday exhaustion and how perimenopause can amplify the overwhelm, so you can spot the triggers and protect your energy.Simple strategies that actually work, from prioritising a protein-rich breakfast to staying hydrated and scheduling downtime that recharges you, not drains you.Practical tips for managing holiday treats and alcohol without guilt, so you can indulge smartly and wake up refreshed instead of sluggish.Sneak Peek:“It’s not the holidays without pudding, mince pies, candy canes, chocolate... definitely you should enjoy those treats without guilt, no judgment at all, but do it mindfully and do it smart. Eat before treats. The problem happens when you're just grazing on sweets throughout the day.”The holiday season should be a time of joy, not a time you push yourself to the limit and end up feeling burnt out.Listen to this episode in full to get the tools you need to stay energised and fully present, so you can enjoy the season without paying for it with your well-being.Links & resources mentioned in the episode:Blog on hydration and tipsBlog on caffeine guidanceTune in and make this holiday season one where you thrive, not just survive.Send us a question for the FAQs segment or your feedback, we’d love to hear from you. Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath.

Is your forgetfulness an early flag for dementia or just menopause?You’re mid-conversation, and suddenly, you can’t remember the name of something basic. A grater? Your colleague’s name? Completely blank. If you've been wondering if this is normal or something more sinister, you're certainly not alone - but the answer might surprise you.Tune in to this episode where we get to the real reasons behind these frustrating memory lapses, why you’re not losing your mind, and how you can regain your usual mental clarity.Key Takeaways:Why memory lapses happen: Discover how hormonal changes during perimenopause are impacting your brain and why it's normal to feel like you’re forgetting things you used to know with ease.How neuroinflammation is holding you back: Learn about the hidden culprit behind brain fog and forgetfulness, and why your brain’s ability to process information is being slowed down.Gut health matters more than you think: Find out how the state of your gut is affecting your brain health and contributing to memory issues.Practical ways to sharpen your memory: I’ll share simple, actionable steps to support your brain through perimenopause—so you can start to feel like yourself again.Sneak Peek:"We move into our forties, and suddenly it's like, why am I so forgetful? Why am I not on top of all these things? You're in the middle of a conversation, or you're asking your kids to pass you something in the kitchen, something basic like a grater - and blank. You can't even remember what the name of it is, or you see someone that you've known forever and can't remember their name."Curious to know what’s really going on in your brain - and how to take control of your memory again? Listen to the full episode to learn more about what’s happening and how to move forward with practical solutions.Listen to the full episode now to understand how to beat brain fog and forgetfulness, and feel more focused every day.Links & resources mentioned in the episode:PerimenoGOEstrogen blogInsulin blogCortisol blogSend us a question for the FAQs segment or your feedback, we’d love to hear from you. Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath.

Is your hunger real, or are your hormones playing tricks on you?If you’re constantly feeling hungry or craving carbs, even after eating well, it’s not about willpower - it’s about your hormones. In this episode, I’ll help you understand why your appetite is suddenly out of control and what’s really behind those cravings.Key takeawaysIn this episode, we break down the science behind your appetite and cravings, especially in perimenopause. You’ll learn:• Why intuitive eating might not work for you during perimenopause - your hunger signals aren’t always reliable when your hormones are imbalanced.• How key appetite hormones like leptin and ghrelin get disrupted, causing constant hunger, intense cravings, and even weight gain - no matter how well you’re eating.• What you can do to identify the signs of hormonal imbalance and start taking steps to regain control over your appetite and your body.If you've been wondering why your usual diet isn't working, why you're constantly hungry, or why you're gaining weight even though you haven’t changed your eating habits, this episode will provide the answers you need.Sneak Peek"There's lots of body positive practitioners who encourage or focus on that intuitive eating, call it like an anti-diet approach… I think this approach is short-sighted because it overlooks a crucial reality: when your hormones and biochemistry are out of balance, your hunger signals aren’t reliable."If your appetite feels out of control and your cravings are making it harder to stay on track, understanding what’s happening inside your body is the first step. This episode is packed with insights to help you understand the root cause of your hunger and give you the tools to start making changes.Listen to the full episode to learn how you can spot the hormone shifts messing with your hunger and start feeling more in control.Links & Resources Mentioned in the Episode:• Ozempic episode• Free training: "Why you’re gaining weight after 40: The 4 hormone shifts you need to know"Send us a question for the FAQs segment or your feedback, we’d love to hear from you. Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath.

Is your liver secretly sabotaging your perimenopause?When your liver is overloaded, it can mimic or worsen common perimenopause symptoms, leaving you stuck. Are you sure it’s just your hormones causing trouble?Key takeaways:• Spot the hidden signs of liver overload, like stubborn weight gain and unexpected fatigue.• Understand why liver health matters more during perimenopause, and how it influences hormone balance.• Gain practical steps to support liver function and take control of your symptoms.Sneak peek:"When you're going through perimenopause, it's easy to chalk up symptoms like fatigue, bloating, and weight gain to hormone changes or just being busy. But what if there's another key player - your liver?"Discover how to identify liver-related issues and make meaningful changes to reduce symptoms. Don’t accept ‘just perimenopause’ when there’s more you can do.Listen to the full episode now to learn how to support your liver and take back control of your perimenopause journey.Links & resources mentioned in the episode:• Episode 49 on Insulin • Episode 54 on Liver over loaders• Episode 57 Gallbladder healthSend us a question for the FAQs segment or your feedback, we’d love to hear from you. Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day. The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for. For more, follow on Instagram at @theperimenopausenaturopath.