Episode Summary

Have you been feeling exhausted, irritable, bloated, or just not yourself — and no one can tell you why? You might be in perimenopause. You're not alone, and you're not crazy.

In this episode, Sonia sits down with naturopath, herbalist and women's health specialist Sulin Sze to break down everything you weren't told about perimenopause — what's actually happening in your body, why your symptoms are real, and what you can do about it naturally.

In This Episode We Cover:

• Why perimenopause can start in your late 30s — and the signs most women miss
• What your bleed is actually telling you about your hormones
• Belly fat, bloating and why your waistline is changing in your 40s
• Brain fog, memory loss and ADD-like symptoms — yes, it's hormonal
• Why ghrelin increases six times in perimenopause
• The liver-emotion connection and why rage and hot flashes are linked
• How chronic stress directly lowers progesterone
• The Mediterranean diet, phytoestrogens and herbs that actually help

Connect with Sulin Sze 🌿 Website: www.herbalwell.com.au 📱 Instagram: @perimenopause.naturopath ▶️ YouTube: Sulin Sze

Sulin's book: https://herbalwell.com.au/product/wildcraft-guide-botany-herbalism-for-wildcrafters/

Learn herbalism with Sulin: www.wildmedicineacademy.com

Perimenopause course: https://insighttimer.com/meditation-courses/calm-the-chaos-a-natural-toolkit-for-perimenopause

Connect with Sonia 🌊 Website: www.womenmakewaves.com.au 📱 Instagram: @womenmakewaves_

Listeners' Discounts

🍄 SuperFeast — 20% off all products with code WMWHEALTH 👉 www.superfeast.com.au

🍫 Australian Ceremonial Cacao — 20% off with link 👉 www.australianceremonialcacao.com/?ref=WMWHEALTH

Keywords: perimenopause symptoms, natural remedies, anxiety, insomnia, perimenopause weight gain, estrogen dominance, progesterone decline, insulin resistance

Chapters

00:00 Understanding Perimenopause: An Introduction

01:21 Cultural Influences on Perimenopause

06:05 Defining Perimenopause and Menopause

09:27 Symptoms of Perimenopause

14:54 The Role of Hormones in Perimenopause

25:37 Nutrition and Lifestyle Changes for Perimenopause

32:07 Understanding Hormonal Changes in Women

41:38 The Importance of Nutrition and Food Choices

52:38 Navigating Perimenopause: Hormonal Imbalances and Symptoms

56:39 Dietary Recommendations for Hormonal Health

01:01:03 Cultural Influences on Menopause

01:03:29 The Importance of Community and Connection

01:05:29 Nutrition and Herbal Remedies for Hormonal Health

01:10:13 Mental Health and Hormonal Balance

01:15:19 Generational Stress and Its Impact on Women

01:19:41 Emotional Health and Hormonal Well-being

01:24:33 Empowerment Through Knowledge and Support

Are you breathing wrong right now? Most people are - and it's silently fueling anxiety, brain fog, poor sleep, and chronic stress.

In this solo episode, Sonia Houria Rivas takes you on a deeply personal journey - from breaking her back in a surfing accident, to discovering the one tool that changed everything: her breath.

But this isn't just a story. It's a masterclass in why how you breathe matters more than you think, and what you can do about it starting today.

In this episode you'll learn:

• The difference between functional and dysfunctional breathing - and how to know which one you're doing
• Why chest breathing and mouth breathing are keeping your nervous system locked in chronic stress response
• What CO2 actually does in your body and why over-breathing is making you more anxious, not less
• The 4 pillars of functional breathing that can improve your sleep, digestion, focus, and emotional regulation
• How breathwork became the foundation of Sonia's shamanic practice - and why science and spirituality are two sides of the same coin

Whether you're dealing with anxiety, burnout, poor sleep, or you simply want to perform better - physically, mentally, emotionally - this episode will show you that the most powerful healing tool you have is already with you.

You draw 20,000 breaths a day. It's time to make them work for you.

🎧 Listen to the previous episode with Jason Rice, founder of Apnea Survival, for the science behind breath hold and stress management.

Chapters:

00:00 - How a Surfing Accident Forced Me to Stop and Face Myself

01:32 - From Physical Pain to Emotional Healing: My Journey Into Stillness

04:28 - How Breathwork at an Ayahuasca Retreat Changed Everything

10:23 - What Is Dysfunctional Breathing - And Are You Doing It?

14:40 - What Chronic Dysfunctional Breathing Does to Your Body, Mind and Emotions

16:22 - The 4 Pillars of Functional Breathing

19:24 - Breathwork for Athletes, Anxiety and Healing: Real Client Results

23:19 - A Simple Breathing Reset You Can Do Right Now

🔗 Useful Links & Listeners' Discounts

🍄 SuperFeast — 20% off all products with code WMWHEALTH 👉 https://www.superfeast.com.au/

🍫 Australian Ceremonial Cacao — 20% off with link: 👉 https://www.australianceremonialcacao.com/?ref=WMWHEALTH

Summary

In this conversation, Sonia Houria Rivas interviews Jason Rice, Apnea Survival Founder and expert in performance stress management and breath control. They discuss the importance of breath control in high-pressure situations, the physiological and psychological aspects of breath holding, and the misconceptions surrounding it. Jason shares insights on how proper breathing techniques can enhance athletic performance, manage stress, and build mental resilience. They also explore the role of cold water immersion in teaching discomfort management and emphasize the importance of safety in breath training. The conversation highlights the need for individuals to familiarize themselves with discomfort to navigate stress effectively. In this conversation, Sonia Houria Rivas and Jason explore the profound impact of breathwork on personal healing, the importance of stillness, and the interconnectedness of mind, body, and spirit. They discuss how breath can be a tool for regulation and calm, the essence of humanity, and the role of creativity in authentic expression. The dialogue emphasizes the need for individuals to reconnect with nature and their true selves, highlighting the journey towards enlightenment and understanding one's purpose in life.

USEFUL LINKS
🔗 Website: https://apneasurvival.com.au/

LISTENERS' DISCOUNTS
SuperFeast: * 20% off on all products with Code *WMWHEALTH*at: https://www.superfeast.com.au/

Australian Ceremonial Cacao * _: 20% off with link: https://www.australianceremonialcacao.com/?ref=WMWHEALTH

Chapters

00:00 Introduction to Breath Control and Performance
02:32 The Journey of Surf Apnea and Stress Management
05:45 Understanding Breath Hold and Stress Response
11:41 Myths and Misconceptions about Breath Holding
14:36 The Importance of Proper Breathing Techniques
17:22 Breath Control for Athletic Performance
20:43 Training Techniques for Surfers
23:28 Mental Resilience and Breath Control
26:40 Safety in Breath Training
29:19 Cold Water Immersion and Adaptation
32:33 Breathing Techniques for Recovery
35:29 Managing Discomfort and Stress in Daily Life
54:48 The Power of Stillness and Calm

01:00:07 Healing Through Breath and Consciousness
01:03:06 Interconnectedness of Mind, Body, and Breath
01:18:40 Creativity and Authenticity in Expression

Most people think overwhelm means something is wrong with them.

That they’re weak, failing, or not organised enough.
It usually means none of that.

Overwhelm happens when the demand placed on you, by life, work, others, or yourself, is higher than your capacity in that moment.

Capacity fluctuates.

With your nervous system.

With your season of life.

With your natural rhythms and relationships.

In this episode, I unpack overwhelm through three lenses:
the inner world, the natural world, and the relational world, and why understanding how you function matters more than pushing harder.

If you’ve been feeling tired, frustrated, or disappointed in yourself lately, this conversation is for you.

Chapters

00:00 Understanding Overwhelm
01:36 The 3 Systems: Inner, Natural, Relational
03:12 The Inner World and Nervous System Signals of Overwhelm
05:50 Natural Rhythms: Seasons + Energy
06:52 Practical Strategies for Managing Overwhelm
08:10 Your Personal Data: Track the Pattern
12:21 Relational Intelligence
12:48 The Importance of Healthy Relationships
14:37 Be like the French - Fill Your Champaign Cup First
16:11 The Greatest Hack of All: Honour The Full Human Experience

16:31 Build a Life That Matches Your Rhythms

Useful Links - Listeners' Discounts

SuperFeast: 20% off on all products with Code WMWHEALTH at: https://www.superfeast.com.au/

Australian Ceremonial Cacao: 20% off with link: https://www.australianceremonialcacao.com/?ref=WMWHEALTH

In this conversation, Sonia Houria Rivas speaks with Veronica Robin, founder of The Loop Kitchen, about building a sustainable meal delivery service rooted in reuse, community, and conscious choice. They explore the environmental and health impacts of plastic, why reducing waste starts with everyday decisions, and how food systems shape both wellbeing and connection.

Veronica shares her personal journey toward sustainable living, the two-year process behind launching The Loop Kitchen, and the challenges of building a mission-driven business while navigating uncertainty and self-doubt. Together, they discuss practical ways to reduce food waste, the importance of flexibility and rest, and how small, consistent changes - made with awareness rather than perfection - can create meaningful impact over time.

00:00 – A Canadian in Australia: Introduction and Background
02:12 – The Loop Kitchen: Meal Delivery With a Circular Twist
05:58 – The Zero-Waste Pyramid: One Level That Creates Change
07:20 – The Making of an Activist
09:18 – A Sustainable Way to Create Big Change
14:38 – What Plastic Does to Humans
21:59 – How to Reduce Food Waste in Your Own Home
24:37 – Why Purpose Work Can Burn You Out
28:20 – The Internal Blocks No One Sees
32:14 – Rethinking Rest When You’ve Lived in Survival Mode
37:48 – The Hidden Cost of Convenience
40:11 – The Unnatural System of Food Rejects
47:56 – The Lost Art of Connection
50:23 – The Key to Navigating Life Well

🔗 Website: https://theloopkitchen.com.au/

👉 20% Discount* @ The Loop Kitchen - Code WMW20

*Valid for a Limited time, from 1st Jan 2026

SuperFeast: 20% off on all products with Code WMWHEALTH at: https://www.superfeast.com.au/

Australian Ceremonial Cacao: 20% off with link: https://www.australianceremonialcacao.com/?ref=WMWHEALTH

What does it really mean to be human, and how do we live a life that feels like ours?

In this opening episode of Curious With Sonia, host Sonia Houria Rivas shares why this podcast exists and the questions at its heart.

Born from years of working with thoughtful, capable people who still feel disconnected, overwhelmed, or stuck, this podcast explores the inner and outer tools we often forget we have as humans.

Through long-form conversations, Curious With Sonia examines the human experience through inner intelligence, nature intelligence, and relational intelligence, supporting deeper clarity, resilience, belonging, and connection.

This is not a podcast of quick fixes, but an invitation to slow down, reflect, and reconnect with yourself and the world around you.

Learn more at womenmakewaves.com.au