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 Blog
• Hydration Tips Blog

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

• 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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

• PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
• The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

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 takeaways
Discover 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 Episode

• Podcast Episode: Setting Boundaries Without Guilt
• Podcast Episode: Avoiding Burnout This Holiday Season
• Learn more about PerimenoGO

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

• 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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

• PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
• The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

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-coaching

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

• 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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

• PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
• The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

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 tips
• Blog on caffeine guidance

Tune 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

• 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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

• PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
• The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

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:

• PerimenoGO

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

• 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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

• PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
• The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

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 takeaways
In 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

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

• 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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

• PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
• The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

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 health

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

• 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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

• PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
• The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

Menopause isn’t something you expect to be dealing with in your 20s or 30s, but for some women with premature menopause that is their reality.

Whether you’re navigating early menopause, supporting someone who is, or simply want to understand what’s ahead, this episode reveals how to support your body and mind through this transition, with or without hormone therapy.

Key takeaways
• What are premature and early menopause?
• How premature and early menopause can impact your health and why early action can make all the difference in how you feel today and in the years to come.
• Why hormone replacement therapy alone isn’t a magic fix and how nutrition, lifestyle changes, and herbal medicine can offer essential support, whether you’re on HRT or not.
• How to personalise your approach to menopause support so that you can thrive, not just survive, during this phase of life.

Even if menopause feels like a distant thought or something you’re only just starting to think about, understanding how to support your body, and what you can do now to prep your body, will make a huge difference in how you experience the perimenopause phase.

Sneak peek
"In my experience, the best results come when you support hormone therapy with a healthy lifestyle – proper nutrition, movement, stress management, and sleep. Getting these basics right can make all the difference."

Tune in now to learn more about premature and early menopause, and how to support your body naturally – whether you choose hormone therapy or not – to take back control of your immediate and long-term health.

Links & resources mentioned in the episode
• The Perimenopause Decoder
• PerimenoGO

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

• 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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

• PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
• The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

Is menopause really the beginning of a whole new chapter? Yes! And in this episode, I’m sharing why it’s more exciting than you think.

You’ve probably heard that menopause signals the end, but what if I told you that it’s the start of a new era filled with freedom, energy, and purpose?

In this episode, I’m sharing my personal reflections as I turn 50 and why this milestone is about more than just age - it’s about embracing life without the hormonal rollercoaster and discovering the joy that comes from self-acceptance and living in sync with your body. Tune in for a real, unfiltered conversation on why menopause and midlife are something to look forward to, not fear.

Key takeaways:

1. Shift Your Mindset: Discover why menopause is not “the end” but a beginning full of potential and why reframing this stage of life can give more joy and freedom.
2. Embrace Your Body’s Signals: Learn the critical role of listening to your body’s symptoms and how understanding what your body is trying to tell you can lead to more balance and better health.
3. Find True Contentment: Hear how embracing self-acceptance and letting go of the pressure to “fit in” or meet others’ expectations can bring a deeper sense of peace and purpose.

Sneak Peek:
"Turning 50 can be painted as a time of crisis, loss, the end - same with menopause - but for me, it's really been the opposite... I am really stepping into this new chapter with a deep sense of contentment, acceptance of myself, my body, and my life, and a whole bunch of excitement for what's to come."

Ready to Hear More?
If you’ve ever thought of menopause as a loss, I’m here to flip that idea on its head. In this episode, you’ll learn why your 40s and 50s are actually some of the most liberating years—if you know how to shift your mindset and embrace the freedom that comes with them.

Listen to the full episode for the full conversation and find out why menopause and midlife are just the beginning of something exciting.

Links & Resources Mentioned in the Episode:

• Podcast on My Perimenopause Journey

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

• 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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

• PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
• The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

If you’re losing hair in perimenopause, it’s not just a part of getting older—it’s a sign that something deeper is happening. But don’t worry, there’s a lot you can do about it.

In this episode of Chaos to Calm, we dive deep into the real reasons why your hair might be thinning, and what you can do to stop it.

You don’t need to accept hair loss as your “new normal.”

Learn how to support your hair health naturally, and understand the factors that could be affecting your hair more than you think.

KEY TAKEAWAYS:

• The root causes: Discover the hormonal shifts that lead to hair loss during perimenopause, and why it happens for some women but not others.
• How to turn things around: Learn about natural steps you can take to slow down hair loss and encourage regrowth through diet, lifestyle changes, and stress management.
• Why acting now matters: Find out why addressing hair loss early can make a big difference in preventing further thinning, and how your body’s signals are all connected.

Sneak Peek:
"Hair follicles need a lot of energy to grow, and in insulin resistance, they’re not getting the glucose they need. Hair follicles aren’t metabolically flexible, meaning they can’t just switch to using fat for energy. Without the necessary fuel, they’ll struggle to produce healthy hair."

This episode breaks down exactly how your body’s changing hormones, nutrient levels, and stress are contributing to thinning hair. I also cover the conundrum of why you may be losing hair on your head but growing more on your face! And, most importantly, I’ll share practical ways to improve your hair health starting now.

If you’re ready to learn how to stop hair loss in its tracks, listen to the full episode to get all the insights you need.


Links & Resources Mentioned in the Episode:

• The Perimenopause Decoder: Download here to help you track symptoms and identify if perimenopause is contributing to your hair loss.
• Episode on testosterone

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

• 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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

• PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
• The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...