Is soy friend or foe when it comes to menopause?

In this episode, Gloria Halim sits down with quintuple board-certified integrative physician Dr. Monisha Bhanote to cut through decades of confusion and fear around soy.

Drawing on her pathology expertise and integrative medicine practice, Dr. Bhanote breaks down the real science: what phytoestrogens actually do in your body, why soy helps some women more than others (hint: it's all in your gut bacteria), what the research actually says about hot flashes and bone health, and why the soy-breast cancer fear deserves to be retired once and for all.

Whether you've been soy-curious or soy-scared, this episode will leave you informed, empowered, and maybe a little hungry for edamame.

Takeaways:

• Origins of the soy fear rooted in rodent studies and media misinterpretation

• How soy phytoestrogens work at the cellular level, especially in menopausal health

• The benefits of whole, unprocessed soy—including muscle, bone, and cardiovascular health

• How gut microbiome influences soy absorption and oestrogen metabolism

• Practical ways to incorporate soy into your daily diet (tofu, edamame, miso, and more)

• The importance of organic, non-GMO soy to avoid exposure to harmful chemicals

• Navigating soy supplements versus whole foods

• The impact of soy on breast cancer survivors and women on treatment

• How to foster hormonal balance through lifestyle, diet, and mindfulness

Resources & Links:

• Dr. Monisha's Website

• Book: The Anatomy of Wellbeing

• Travella Essentials Supplement

Connect with Dr. Monisha:

• Instagram

• YouTube

• Facebook

• Pinterest

Note: This episode emphasises the importance of choosing whole, minimally processed soy foods and consulting with healthcare providers before starting supplements—especially if thyroid conditions are involved.

Timestamps: 

00:00 - Introduction to the podcast and soy myths

02:24 - Dr. Monisha’s background and journey in medicine

08:39 - What is soy and why is it controversial?

10:28 - Rodent studies versus human biology and the real data

12:23 - How soy intake lowers cancer risks and debunks myths

13:27 - Cellular mechanisms of soy’s hormonal effects

15:26 - Oestrogen receptor subtypes and soy’s selective activity

17:45 - Menopausal symptom relief and benefits of soy foods

20:54 - Timeframes for soy’s effectiveness in hot flash reduction

22:21 - Broader benefits beyond hot flashes: heart, bones, mood

25:07 - Foods and recipes for incorporating soy into daily routines

30:47 - Optimal servings and preparation tips for soy

34:55 - How to choose quality soy products (tofu, miso, edamame)

37:07 - Soy supplements versus whole foods—what’s better?

39:23 - Safety of soy for breast cancer survivors and during treatment

40:20 - Role of gut microbiome in hormone metabolism and health

44:57 - New supplement developed by Dr. Monisha for holistic health

51:18 - Rapid fire questions on soy preferences and menopause tips

55:34 - Final thoughts and empowering women for hormonal health

56:33 - What women should understand about menopause at the cellular level

58:18 - Key advice: listening to your body during hormonal transitions

59:11 - Where to find Dr. Monisha and her resources
Disclaimer:

The information in this episode is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before making changes to your diet or supplement routine, especially if you have a history of hormone-sensitive conditions or are currently in treatment.

This is the third episode in Gloria's HRT mini-series on Beyond Hormone Symptoms. After exploring HRT from a holistic perspective and hearing the powerful lived experience of a client who combined HRT with a whole-body protocol, Gloria sits down with GP Dr. Becky Howie to complete the picture with the medical evidence.

What do the options actually look like? When should you start? What do the real breast cancer numbers say - not the 2002 ones? And what are the exact questions to bring to your next GP appointment? Dr. Howie answers all of it.

Whether you're mid-perimenopause, already on HRT and wanting more confidence in your decision, or you've been dismissed by a doctor and don't know what to do next - this one's for you.

In this episode:

• The different types of HRT and how to know which might be right for you

• The real data on breast cancer risk and why the story is more nuanced than you've heard

• Timing, is there a 'right' moment to start?

• • The biggest myths, debunked by a GP
  • 10 questions to ask your doctor, so you leave the appointment with answers

In this Season 5 opener, Gloria Halim explores why so many women feel exhausted, bloated, and hormonally out of balance — even when they're trying to do everything right.

Gloria unpacks the gut-hormone connection, what everyday toxin load does to cortisol and oestrogen, and how a gentle 7-day reset can transform the way you feel from the inside out.

Whether you're perimenopausal, navigating PMS, or simply running on empty, this episode is your permission slip to stop pushing through and start supporting your body properly.

• Why hormones go out of balance — and why it's not your fault

• The four key drivers: nervous system dysregulation, cortisol overload, everyday toxic load, and gut dysbiosis

• How your liver, gut, and blood sugar regulation all connect to hormonal health

• The gut-hormone axis — including the estrobolome — explained simply

• What actually happens in your body during a 7-day hormone reset

• Real results from real women: Sarah's brain fog to clarity, Jennifer's 80% reduction in hot flashes

Are you doing 'all the right things' with your diet — and still feeling exhausted, bloated, and completely out of sync with your body? You're not failing. The advice is failing you.

In this Season 4 finale of Beyond Hormone Symptoms, Gloria Halim busts seven of the most common nutrition myths that backfire specifically in midlife — from eating less and going low fat, to intermittent fasting and cutting all carbs. She unpacks why the diet rules that may have worked in your twenties no longer serve your body after 35, and what balanced, hormone-supportive eating actually looks like in perimenopause.

You'll also get a walk-through of the GLOW Framework — the four-pillar approach at the heart of Gloria's Glow with Grace Blueprint programme — plus details of a completely free resource to help you put everything into practice from today.

Whether you're brand new to hormone health or deep in your perimenopause journey, this episode will leave you with clarity, practical next steps, and a much kinder relationship with food and your body.

Takeaways

• Eating less backfires hormonally after 35 — chronic under-eating spikes cortisol, suppresses thyroid function, and slows metabolism. Your body needs adequate nourishment to produce hormones.

• Healthy fats are essential, not the enemy — oestrogen, progesterone, and cortisol are all made from cholesterol. Removing fat removes the raw material for hormone production.

• Not all carbs are created equal — complex, fibre-rich carbohydrates support thyroid function, serotonin production, and a healthy gut microbiome. Ultra-low-carb diets can worsen sleep, mood, and thyroid health in women.

• Intermittent fasting isn't right for everyone — the evidence was developed largely in men. For perimenopausal women, extended fasting can elevate cortisol and disrupt the HPA axis. A 10–12 hour eating window is a gentler, more effective approach.

• Protein is one of the most powerful shifts you can make after 35 — aim for 25–40g per meal to maintain muscle mass, support neurotransmitters, and stabilise blood sugar.

• Food quality matters more than calorie counting — ultra-processed foods burden the liver (your oestrogen detox organ) and drive inflammation. What you eat sends hormonal signals, not just calories.

• Conventional dairy is worth reconsidering — even without an intolerance, the antibiotics and synthetic growth hormones used in conventional dairy farming can affect hormone balance. Opt for organic and grass-fed where possible, or explore unsweetened plant-based alternatives.

• Blood sugar balance is the foundation of hormone health — protein, fat, and fibre at every meal; a protein-rich breakfast within an hour of waking; and avoiding long gaps without food all make an enormous difference.

• Gentle, sustainable shifts beat overhauling everything at once — start with one change, listen to your body, and build from there.

Resources Mentioned

• Free Download — 4-Week Perimenopause Meal Plan
• Book a Free Discovery Call
• Join the Glow with Grace Blueprint Waitlist
• Follow Gloria on Instagram
  

Timestamps

• 00:00 – Welcome to Season Finale: Busting Hormone Nutrition Myths
• 01:09 – Why Your Old Diet Tricks Fail After 35
• 02:52 – Hormonal Changes in Midlife: What's Actually Happening?
• 04:24 – Myth 1: Eating Less is Always Better
• 05:41 – The Truth About Dietary Fats & Hormone Production
• 08:04 – Carbohydrates Are Not the Enemy
• 10:28 – Intermittent Fasting & Its Effects on Women
• 13:54 – The Power of Protein for Hormonal & Muscular Health
• 16:09 – Why a Calorie Is Not Just a Calorie
• 18:00 – Should You Go Dairy & Gluten-Free? The Real Story
• 22:25 – What Truly Supports Hormonal Balance
• 26:15 – Small Steps: How to Start Unlearning Myths
• 28:52 – Introducing the Glow with Grace Blueprint
• 33:38 – Reflecting on Season 4 & Moving Forward

In this episode of Beyond Hormone Symptoms, Gloria Halim sits down with Kirsten Samuel — wellbeing entrepreneur and perimenopause advocate — for the honest conversation every woman on this journey needs to hear.

From Kirsten's decision to start HRT to discovering the Glow with Grace GLOW Framework, this episode is your permission slip to want more for yourself.

Takeaways

• Kirsten's personal perimenopause journey, including diagnosis and effects on brain fog, memory, and identity

• How supporting mental health, sleep, nutrition, and physical activity complement HRT

• The GLOW framework: Ground, Love, Optimize, Work — a holistic support system

• The importance of sleep, grounding, and managing stress for hormonal balance

• Gut health and liver support in estrogen metabolism

• Strategies for personalized hormone support and supplement choices

• Embracing openness and sharing stories to reduce stigma

• The role of workplace and societal support for perimenopausal women

• How to start natural support alongside medical treatment

Chapters

• 00:00 Introduction to the conversation
• 01:22 Kirsten's personal journey into perimenopause
• 04:45 Recognising symptoms and seeking help
• 09:28 Deciding on HRT and holistic approaches
• 13:49 The GLOW framework overview
• 20:42 Grounding and managing stress
• 23:12 Loving your body and gut health
• 27:55 Personalised support and nutrition
• 33:02 Movement and exercise in perimenopause
• 38:03 HRT and holistic support synergy
• 43:42 Starting natural support journey
• 52:15 The importance of open conversations
• 55:31 Understanding perimenopause timing and symptoms
• 58:45 Supporting women in the workplace
• 59:14 Final thoughts and encouragement

Resources & Links

• Glow with Grace Blueprint
• Want to find out if the Glow with Grace Blueprint is the right fit for you? Schedule a wellness consult NOW

Connect with Gloria

• Instagram
• Email
• Beyond Hormone Symptoms Community

Connect with Kirsten:

• LinkedIn

• Instagram

• Website

Note: The GLOW framework is detailed within the episode, emphasising personalised, sustainable strategies.

If you’ve been quietly managing leaks, pelvic pressure, bladder urgency, or pain — and telling yourself it’s just part of getting older — this episode is your wake-up call. Gloria Halim sits down with Kim Vopni, internationally known as The Vagina Coach, to have the honest, unfiltered conversation about pelvic floor health that every woman in perimenopause and menopause deserves to hear.

Kim has spent over 15 years helping thousands of women reverse pelvic floor dysfunction — without surgery, without endless Kegels, and without shame. In this episode she dismantles the biggest myths in women’s pelvic health, explains exactly what’s happening to your body as oestrogen declines, and gives you the tools and language to finally get the help you deserve.

Key Topics Covered:

• The cultural taboos and shame surrounding the vagina and pelvic health
• How pelvic floor dysfunction affects women of all ages and stages
• The importance of early education and regular pelvic health checkups
• Common pelvic health issues: prolapse, incontinence, tightness vs. weakness
• Practical strategies: pelvic floor exercises, lifestyle modifications, and new technologies
• The impact of hormones, aging, stress, and lifestyle on pelvic health
• How to advocate for yourself in healthcare settings and find the right specialists
• Myths about pregnancy and pelvic health—what’s true and what’s not
• The role of vaginal oestrogen and alternatives for women who cannot use hormones
• Future perspectives: normalising pelvic health conversations and prevention
  

RESOURCES MENTIONED

• Buff Muff App — Kim’s pelvic floor fitness app with guided programs, 28-day challenges and a global women’s community: vaginacoach.com/buffmuff

• Kegel Mojo Program — Kim’s signature pelvic floor training program: vaginacoach.com

• Your Pelvic Floor (book) — Kim’s bestselling guide to understanding and strengthening your pelvic floor: available on Amazon

• Find a Pelvic Floor Physiotherapist — search your country’s physiotherapy association directory or ask your GP for a referral to a women’s health physiotherapist

• Between Two Lips Podcast — Kim’s own podcast covering pelvic health, menopause, and women’s wellbeing: available on Spotify and Apple Podcasts

• Beyond Hormone Symptoms — find all episodes, resources, and connect with Gloria at [your website URL]

Connect with Kim

• Website: https://www.vaginacoach.com

• Instagram: https://www.instagram.com/vaginacoach

• Podcast (Between Two Lips): https://www.vaginacoach.com/podcast

• Buff Muff App: https://www.vaginacoach.com/buffmuff

• Book: Your Pelvic Floor: https://www.amazon.com/dp/1786784866

Take Action:

• Schedule regular pelvic health assessments, even if asymptomatic

• Incorporate pelvic floor exercises into daily routine, focusing on movement and resistance

• Advocate for yourself in healthcare appointments using current research and resources

• Normalize conversations around pelvic health to break stigma and shame

• Continue learning about hormonal changes and their impact on pelvic tissues

Remember: Your pelvic health is a vital part of your overall wellbeing. Proactive care can prevent many issues and improve quality of life at every stage. Don't wait for problems—educate, advocate, and nurture your body's core foundation.

In this episode of Beyond Home and Symptoms, host Gloria Halim and guest Victoria Plekenpol delve into the complexities of hormonal health and the biohacking revolution tailored for women.

They discuss the importance of understanding biohacking, the role of data in managing health, and the benefits and challenges of wearable technology.

The conversation also covers continuous glucose monitors, the significance of NAD+ and peptides in longevity, and the impact of light and temperature therapies.

They emphasise the need for proper testing, the importance of supplements, and provide a hierarchy of health steps for women to take charge of their well-being.

Takeaways

• Biohacking is not just for tech enthusiasts; it encompasses various approaches.
• Understanding your body's signals is crucial for effective health management.
• Wearable technology can provide valuable data but should be used wisely to avoid stress.
• Continuous glucose monitors can help identify pre-diabetic conditions in women.
• Closing the gap between lifespan and healthspan is essential for overall well-being.
• Women often miss critical hormonal tests; seeking specialized care is important.
• NAD+ and peptides play a significant role in supporting longevity and health.
• Light and temperature therapies can enhance mitochondrial function and overall health.
• Cold plunges can be beneficial for nervous system regulation but should be approached with caution.
• A solid foundation of nutrition, movement, and hydration is key to health.

doTERRA MetaPWR Assist

doTERRA MetaPWR Advantage

VMG Class

CONNECT WITH GLORIA:

🌐  Website: ⁠https://gloriahalim.com⁠ 

📱  Instagram:⁠https://instagram.com/gloriahalim⁠ 

💌  Work with Gloria: ⁠https://calendly.com/gloriahwellness/30minconsult⁠ 

Connect with Victoria:

📱Instagram:https://www.instagram.com/victoria.plekenpol/

🌐 Website: https://www.oylwithoutboundaries.com/

DISCLAIMER: This podcast is for informational and educational purposes only and does not constitute medical advice. Always consult your GP or qualified healthcare professional before making any changes to your health or wellbeing.

You're not losing your mind — your hormones are shifting, and there's a big difference.

In this episode, Gloria breaks down exactly why perimenopause triggers mood swings, anxiety, and emotional overwhelm, and why so many women are left feeling like strangers in their own bodies.

More importantly, she shares practical, compassionate tools to help you stabilise your emotions, set boundaries that actually protect your energy, and rediscover the joy that perimenopause can so easily steal.

Takeaways

• Why hormonal turbulence (oestrogen, progesterone, cortisol) triggers mood swings and emotional overwhelm

• Why boundaries are literally hormonal health — and how to start building them gently

• The mindset shift that changes everything in perimenopause

• Why joy is part of your hormonal support protocol

• 5 daily practices to build emotional resilience starting today

• How to work with Gloria as a Certified Essential Emotions Coach

• All about the Glow with Grace Blueprint — Gloria's 12-week personalised coaching programme

LINKS & RESOURCES MENTIONED:

💫  Glow with Grace Blueprint (12-week programme):gloriahalim.com/glow-with-grace-blueprint/perimenopause-basics 

CONNECT WITH GLORIA:

🌐  Website: https://gloriahalim.com 

📱  Instagram:https://instagram.com/gloriahalim 

💌  Work with Gloria: https://calendly.com/gloriahwellness/30minconsult 

DISCLAIMER: This podcast is for informational and educational purposes only and does not constitute medical advice. Always consult your GP or qualified healthcare professional before making any changes to your health or wellbeing.

Are you in your 40s, 50s, or beyond and wondering what's really happening in your body during perimenopause and menopause? You're not alone. This episode of Beyond Hormone Symptoms dives deep into the science of longevity and hormone health with expert practitioner Victoria Plekenpol.

Host Gloria Halim and Victoria explore the critical changes affecting women's bones, brains, and cardiovascular systems during the menopausal transition—and more importantly, what you can actually DO about them. From understanding why bone density loss accelerates after menopause to discovering why brain fog isn't "all in your head," this conversation is packed with actionable insights backed by science.

EPISODE RESOURCES

Learn More About the Glow with Grace Blueprint:👉⁠Program Details & Clarity Call Booking⁠

Victoria Plekenpol's Contact details

Instagram: https://www.instagram.com/victoria.plekenpol/

Website: https://www.oylwithoutboundaries.com/

Takeaways

• Your body's changes are not a decline but a transition.
• Mindset is crucial for thriving in your 40s and beyond.
• Intentionality can alleviate menopausal symptoms.
• Bone density loss is significant during menopause.
• Heart health risks increase for women post-menopause.
• Sleep quality impacts cognitive function and mood.
• Nutrition and exercise are key to maintaining health.
• Community support is vital for emotional well-being.
• Small lifestyle changes can lead to significant health improvements.
• It's never too late to start making positive changes.

Chapters

• 00:00 - Introduction to Hormonal Health and Longevity
• 02:28 - Mindset Shift: Embracing Ageing and Thriving
• 08:27 - Understanding Perimenopause and Menopause
• 26:12 - Bone Health: The Importance of Prevention
• 39:28 - Heart Health: Risks and Lifestyle Changes
• 01:06:23 - Mental and Emotional Well-being During Transition
• 01:14:14 - Foundational Steps for Health and Wellness

Struggling with perimenopause symptoms like low energy, poor sleep & weight gain? Discover the gentle GLOW framework to thrive naturally—no HRT, no extreme workouts, no complicated protocols.

In this episode, you'll discover:

• Why complicated protocols and extreme approaches often backfire during perimenopause
• The 4 pillars of the GLOW framework (Ground, Love, Optimise, Work with your body)
• How to support your nervous system, gut, liver, and hormones naturally
• Why hormone-friendly movement is more effective than intense workouts
• Real solutions for the most common perimenopause symptoms: low energy, sleep disruption, weight gain, brain fog, and mood swings
• My personal journey through chemically-induced menopause and now perimenopause—everything I share, I've lived

EPISODE RESOURCES

Learn More About the Glow with Grace Blueprint:👉 Program Details & Clarity Call Booking

What You'll Get:

• Clear roadmap using the GLOW framework (Ground, Love, Optimise, Work with your body)
• Personalised hormone support for YOUR unique body
• Gentle, sustainable strategies that fit into real life
• Essential tools including Hormone Solutions Kit with essential oil protocols
• Gut healing and liver support techniques
• Direct access to Gloria for guidance and support

Book a No-Obligation Clarity Call:Not sure if this program is right for you? Schedule a free clarity call with Gloria to discuss:

• Your current symptoms and what's feeling hardest
• What you've tried and why it hasn't worked
• Whether the GLOW framework is the right fit for your body and life
• What working together would look like

Chapters

• 00:00 Introduction to Hormonal Health
• 01:50 The Challenges of Perimenopause
• 04:57 Understanding Hormonal Changes
• 10:05 The GLOW Framework Explained
• 16:27 Personal Experience and Program Introduction
• 24:53 Program Details and Benefits
• 32:43 Invitation to Connect and Conclusion

SUBSCRIBE & REVIEW

Love this episode? Here's how you can support the show:

• Subscribe so you never miss an episode 

• Leave a 5-star review and share what resonated with you 

• Share this episode with a friend who's navigating perimenopause 

• Take a screenshot and tag me on Instagram with your biggest takeaway

Your reviews help other women find this podcast and get the support they need!

LEGAL DISCLAIMER

The information shared in this podcast is for educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease or medical condition. Always consult with your healthcare provider before making any changes to your health regimen, especially if you have underlying health conditions or are taking medications. Individual results may vary.