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Since recording this episode I've really started focuing on how I breathe. I'm taking more expansive breaths, trying to nasal breathe as much as I can and, starting my day with 10 minutes of breath-work and wow I've noticed that I have so much more energy - it's that simple!  

That's because this week I’m joined by breath-work coach Polly Warren to explore the life-changing benefits of nasal breathing. We dive into why the way you breathe matters so much, how to maximise your energy levels, support better digestion, and flood your body with more oxygen for long-lasting health.

Polly shares simple yet powerful breathwork techniques you can start using today to feel calmer, more energised, and in tune with your body. Whether you’re struggling with fatigue, gut issues, or just want to take your wellbeing to the next level, this episode is packed with practical tools to help you breathe better and live better. 

✨ What you’ll learn in this episode:

• Why nasal breathing is essential for energy, digestion & oxygen uptake
• Simple breathwork techniques to improve health & vitality
• How slowing down your breath supports a calmer nervous system
• Practical tips to weave breathwork into daily life

Polly and I also discussed her upcoming retreat in Austria as well as her breathwork training videos - links below

And here are the links to the show

Free resource: The Breath Check up

Learn how to breathe more efficiently for £47 Breathe Better Basics

For more details on the retreat in the Austrian Alps 

email Polly directly: [email protected]

Book a call to see if Metabolic Balance is right for you?

https://calendly.com/book-with-amanda/30min

Get your copy of my book here

Amanda Ryder

Registered Nutritional Therapist ~
Author of Feel good for Menopause

@amandarydernutrition
[email protected]
www.amandaryder.co.uk

Send us a text

This week, I’m sharing simple, practical ways to feel vibrant, energized, and like the absolute goddess you are - especially in midlife.  

We’re diving into how to easily get 30 different plant foods into your diet each week, why this diversity matters for your hormones, gut, and overall wellbeing, and how you can make it enjoyable and doable.

I’m also spotlighting four powerful foods you want to focus on: mushrooms, cabbage, olive oil, and fermented foods - all packed with nutrients that support midlife health and hormone balance.

Plus, I’ll introduce you to some fantastic tools like continuous glucose monitors (CGMs) and blood pressure monitors to help you track your progress and make smart, informed choices.

If you want to invest in yourself and make small shifts that add up to big changes - this episode is for you!

Here’s what we’ll cover:

• Why eating 30 different plants a week can seriously boost midlife gut health, balance hormones, and increase energy
• Easy, realistic ways to add more variety to your meals without overwhelm
• The benefits of mushrooms, cabbage, olive oil & fermented foods for midlife women
• How tech tools like CGMs and blood pressure monitors can help you stay on track
• Why investing in yourself with small, consistent changes makes a huge difference for your skin health, energy, hormone balance and gut health whether you're in your 40s, 50s, 60s and beyond.

And here are the links to the show

Book a call to see if Metabolic Balance is right for you?

https://calendly.com/book-with-amanda/30min

Reset, reboot and revitalise your health after the summer. Join us on the 12th Sept for our Midlife Retreat  at Paus, Bourn 

https://www.tickettailor.com/events/joyfulmenopause/1598931

Get a copy of my book 

https://www.amazon.co.uk/Feel-Good-Menopause-Essential-nutrition/dp/1399954253/ref=asc_df_1399954253?mcid=fb07e628629f37db946b68dc73312da9&th=1&psc=1&hvocijid=17621221554506398692-1399954253-&hvexpln=74&tag=googshopuk-21&linkCode=df0&hvadid=696285193871&hvpos=&hvnetw=g&hvrand=17621221554506398692&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9044913&hvtargid=pla-2281435176658&psc=1&gad_source=1

Try a Lingo Continued Glucose Monitor - use code ARN010 for 10% discount - this device only works with iPhone 11 or later models  

https://naturaldispensary.co.uk/catalog/Lingo-1922-1.html

Amanda Ryder

Registered Nutritional Therapist ~
Author of Feel good for Menopause

@amandarydernutrition
[email protected]
www.amandaryder.co.uk

Send us a text

This week on the podcast, I’m joined by award winning (no less) beauty editor Donna Francis, who brings her expert advice on how to glow with confidence in midlife without the use of fillers or botox. She shares her go-to products for achieving a radiant, youthful look and how to use them effectively. From skincare must-haves to makeup techniques that truly work, Donna offers practical, no-fuss tips to help you enhance your natural beauty at any age. 

You'll find the links to her recommended products below.

But that's not all - Donna opens up about her personal journey, including why she doesn't have botox or fillers and why chose to stop drinking and the surprising effects she’s experienced since making that change. She believes that understanding the impact of alcohol on our skin and overall well-being is a well kept secret that more of us need to know about.

Join us for an honest conversation with lots of thoughtful and practical advice.

Donna advocates that midlife is a time to celebrate oneself, experiment with new looks, and find a personalised beauty routine that makes you feel your best.

Links to the make up etc we discuss:

https://www.cerave.co.uk/skincare/moisturisers/moisturising-lotion

https://trinnylondon.com/uk/products/bff-cream

https://www.jonesroadbeauty.com/?srsltid=AfmBOopogkk9qNLkHAMJWAOTr-eRR0F9sJrIRq_4NZmLN6LhNd-aNggZ

https://www.jonesroadbeauty.com/products/the-face-pencil?country=GB

https://www.jonesroadbeauty.com/products/what-the-foundation?country=GB

https://www.elfcosmetics.co.uk/brow-lift/82998.html?srsltid=AfmBOopfTtAUMzU5YvMoXLhTJQKsZcfnybbY5vger5ZIXk9LlfrPfd98

https://www.elfcosmetics.co.uk/instant-lift-brow-pencil/21722.html

Also you can connect with Donna using these links:

https://thebeautyed.com/

Instagram: @thebeautyed

Amanda Ryder

Registered Nutritional Therapist ~
Author of Feel good for Menopause

@amandarydernutrition
[email protected]
www.amandaryder.co.uk

Send us a text

Join me as I explore what healthy eating in 2025 truly means.

I'll be sharing three actionable steps you can make to your diet and lifestyle that will have an immediate impact on your wellbeing!

1. First, I’ll shed light on the dangers of ultra-processed foods and provide practical advice on how to remove them from your diet and kitchen. I’ll also share simple swaps to replace them with healthier options.

2. Next, we’ll dive into gut health—what factors can disrupt yours, and which foods can help your gut and its microbiome thrive.

3. Finally, I’ll debunk common diet myths, explain why meal timing matters, and offer practical tips for incorporating delicious, nutritious foods into your daily routine.

This episode will give you three easy, actionable changes you can start today to elevate your diet.

If you're seeking practical, inspiring advice you can implement immediately, come join me to help you thrive in 2025!

Amanda Ryder

Registered Nutritional Therapist ~
Author of Feel good for Menopause

@amandarydernutrition
[email protected]
www.amandaryder.co.uk

Send us a text

This week, I had a great chat with Jackie Lamyman, the founder of Made of More - a skincare range that is focused on helping women in midlife. 

Jackie is really focused on finding real solutions for skin changes during perimenopause and menopause and understands the complexity of the different issues our skin can have. 

It’s inspiring to hear how dedicated she is to helping women feel good and confident in their skin during this big, transitional time in our life. 

So if you’ve ever struggled with problematic skin or care about what products you're putting on your face, you’ll find this conversation really insightful. Whether you're interested in Jackie's skincare line or just looking for practical advice on how to approach midlife skin changes, I believe you'll leave with tips to help your skin glow and feel more comfortable.

Some of my favourites from Made of More, are the Night Soufflé and Rescue Balm — I highly recommend them! 

Don’t forget to use the exclusive discount code if you'd like to try some of Jackie's skincare products: 

AMANDARYDER20 at checkout for 20% off your order.

Links:

https://madeofmore.co.uk/discount/AMANDARYDER20

https://madeofmore.co.uk

Amanda Ryder

Registered Nutritional Therapist ~
Author of Feel good for Menopause

@amandarydernutrition
[email protected]
www.amandaryder.co.uk

Send us a text

This week, I’m chatting to Cherry Wills, the CEO of Metabolic Balance Australia, New Zealand and the UK  

I was keen to talk to Cherry so she could share her insights and experiences with Metabolic Balance and the people she has worked with, giving you a clearer understanding of how impactful the right food can be

With her extensive background in nutrition and coaching numerous practitioners and clients, Cherry shares insights into this life-changing programme and the remarkable transformations she’s witnessed by helping individuals eat the right foods that suit their individual needs.  

In our conversation, Cherry delves into key principles of the programme, including:

Personalisation. Each plan is customised to align with an individual's metabolism, and health goals.

Whole Foods. The focus is on unprocessed, nutrient-dense foods that promote metabolic health.

Balanced Meals. The programme calculates an appropriate intake of proteins, fats, and carbohydrates.

Phased Approach. There are four phases and it begins with a detox phase, followed by a gradual reintroduction of food groups to observe their effects on the body.

Sustainability The ultimate aim is to cultivate long-term habits rather than engaging in cyclical dieting.

Tune in to discover how Metabolic Balance can transform your relationship with food! And, do get in touch if it's something you would like to know more about.

To listen to Cherry’s podcast or find out more about her - see the links below

Cherry's podcast 

https://podcasts.apple.com/us/podcast/metabolic-balance-stories/id1743881225

Website 

https://www.metabolic-balance.co.uk/coach/cherry-wills-52665/cleveland-30052665

Amanda Ryder

Registered Nutritional Therapist ~
Author of Feel good for Menopause

@amandarydernutrition
[email protected]
www.amandaryder.co.uk

Send us a text

Exploring Our Relationship with Alcohol

Are you curious about your relationship with alcohol, that well-deserved glass of wine or gin and tonic? For most of us, it has probably been a part of our lives and feels like such a treat - so why would we ever question it?

If so, you're going to enjoy my conversation with Sarah Rusbatch, author of Beyond Booze. She shows us what is ‘beyond booze’ and the many life-changing benefits we can experience by cutting ties with it.

It’s a fascinating chat that has really got me thinking. Sarah shares with us her expertise and experience of how alcohol affects us both physically and psychologically, and why we might want to reconsider our own relationship with it.

She also sheds light on how societal pressures influence women to drink more than is healthy, especially as we navigate perimenopause and may be looking for ways to wind down.

Together, we discuss the links between alcohol, depression, and anxiety, as well as the emotional highs and lows that come with the journey of reducing or quitting drinking.

Whether you consider yourself a moderate drinker or are simply curious about cutting back, this episode is packed with valuable insights. You'll find yourself reflecting on your own boundaries and beliefs about alcohol consumption.

Knowledge is power, and informed decisions empower us all.

So cheers to you - do have a listen and let me know your thoughts.

I always love to hear from you. 

You can reach out via email at [email protected] 

or connect with me on 

Instagram @amandarydernutrition.

Plus, if you're interested in getting a copy of Sarah’s book or learning more about her work, check out the links below!

https://www.amazon.co.uk/Beyond-Booze-create-life-alcohol-free-ebook/dp/B0CM34QCCM?ref_=ast_author_dp 

https://sarahrusbatch.com/courses

https://www.instagram.com/sarahrusbatch/?hl=en]

Amanda Ryder

Registered Nutritional Therapist ~
Author of Feel good for Menopause

@amandarydernutrition
[email protected]
www.amandaryder.co.uk

Send us a text

Join us this week as we welcome Dr. Susannah Unsworth, a women's health expert and menopause specialist, to shed light on the ins and outs of HRT. Whether you're currently using hormone replacement therapy, considering it, or are searching for alternatives after breast cancer, this episode offers valuable insights for you. 

We dive into various topics including the benefits and safety of HRT, managing menopausal symptoms, personalized treatment options, and the role of lifestyle in navigating menopause. Plus, we discuss whether testosterone is right for you and why some women may struggle with progesterone. Dr. Unsworth provides essential guidance for anyone thinking about HRT. 

As always, thanks for tuning in, and see you next time! 

I think you find this conversation reassuring, empowering and educational..

Topics we cover . . .

• Understanding menopause and HRT
• Navigating breast cancer and HRT
• Common menopausal symptoms 
• Vaginal healthy and urinary issues
• Personalising HRT treatment
• Safety of HRT - can you use it beyond 5 years?
• Understanding HRT and breast cancer risk
• How long should you take HRT?
• Alternatives to HRT and ageing well without hormones
• The importance of lifestyle in menopause
• Exploring testosterone - do you need it?
• Why some women don't tolerate progesterone
• Navigating HRT prescriptions and the role of body identical HRT
• Key advice for women considering HRT 

For more information about Dr. Unsworth, visit her at 

https://cambridgewomenshealth.co.uk/

https://cambridgewomenshealth.co.uk/contact

https://cambridgewomenshealth.co.uk/about

Amanda Ryder

Registered Nutritional Therapist ~
Author of Feel good for Menopause

@amandarydernutrition
[email protected]
www.amandaryder.co.uk

Send us a text

This week I'm joined by Dr Mary Alice Mina, a Harvard trained dermatologist with over two decades of clinical experience. 

Dr Mina shares her top tips for glowing, luminous skin in midlife and helps us to simplify our skin care routine.

We discuss the best products to use on our skin that will not only help us achieve a great looking complexion but also give us bang for our buck. Plus the importance of SPF on a daily basis and how to help reduce hyperpigmentation and other common skin issues. 

We also talk about botox and fillers - are they safe, are they something worth considering?

It's a super interesting conversation so do come and have a listen.  I've certainly sharpened up my routine since speaking to Dr Mina. 

Want to know more about Dr Mina or listen to her podcasts  - then see all her social links below

Website: https://www.theskinreal.com/

IG: https://www.instagram.com/drminaskin

Facebook: https://www.facebook.com/drminaskin

YouTube: https://www.youtube.com/@drminaskin

Titktok: https://www.tiktok.com/@drminaskin

Medium: https://medium.com/@drminaskin

LinkedIn: https://www.linkedin.com/in/drminaskin/

Pinterest: https://www.pinterest.ph/06k6qtsxj4uvtpulz6w5ghdc8l2gwo/

Podbean: https://theskinreal.podbean.com/

Apple: https://podcasts.apple.com/us/podcast/the-skin-real/id1638619358

Amanda Ryder

Registered Nutritional Therapist ~
Author of Feel good for Menopause

@amandarydernutrition
[email protected]
www.amandaryder.co.uk

Send us a text

This week we're joined by Bethan founder of Mother Root.

In this interview Bethan explains how her decade long career in the wine industry and first pregnancy gave her the impetus to create an enjoyable non alcohol drink that she could savour in the evening.

10 years on and this gingery based non alcoholic aperitif is a firm contender in the alcohol free market. It certainly is one of my favourites.

During our chat - Bethan explains how she created this delicious drink and we discuss the many benefits of its natural and healthy ingredients and why it's a good idea to limit our alcohol intake.  

Bethan also explains why her vision is to redefine what it means to drink well and why connection, joy and curiosity are words that she associates with her brand.

Do come and have a listen and if you'd like to try a bottle of Mother Root ginger yourself you can use the link below

The discount code AMANDA15 will get you 15% off your first purchase.

https://www.motherroot.london/products/ginger-switchel

You can also find Mother Root at Waitrose, Ocade and The Natural Dispensary

Instragam @motherrootldn

Amanda Ryder

Registered Nutritional Therapist ~
Author of Feel good for Menopause

@amandarydernutrition
[email protected]
www.amandaryder.co.uk