Send us a text

If you’re exhausted but can’t drift off, wide awake at 3am, or just running on empty, you’re not alone - sleep problems are one of the most common (and frustrating) symptoms of menopause and perimenopause.

In this episode of Let’s Chat Menopause, Julia Tyrer - The Menopause Guide - explains why your hormones can wreak havoc on your rest, what’s really happening behind the scenes, and the simple, science-backed steps you can take to start sleeping better again.

You’ll learn:

• Why falling or staying asleep feels harder during perimenopause and menopause
• How hormone fluctuations affect your body clock, temperature, and stress response
• Practical lifestyle shifts that can help you reclaim restful, nourishing sleep - without gadgets, gimmicks, or 5am routines

So, if you’re ready to wake up feeling more like yourself again, press play - and Let’s Chat Menopause, hormones, and the road back to good sleep.

Thanks for listening to Let's Chat Menopause. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

And if you’d like to support the podcast and help me keep sharing this conversations, you can buy me a coffee — here's the Link.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

Until next time, be kind to yourself. You’re not alone, and you’re not broken.

Send us a text

When You Don’t Feel Like Yourself - The Hidden Signs Your Body Is Changing

Have you ever thought, “I don’t feel like myself anymore” - but couldn’t quite explain why?  If you’re in your late 30s or early 40s, this shift may not be in your head at all.  It could be the very first signs of perimenopause.

In this episode of Before the Salad, Julia Tyrer - The Menopause Guide - unpacks the emotional changes that often show up long before periods become irregular.  From sudden anxiety and irritability to unexpected tearfulness, these symptoms are common but rarely explained.

You’ll hear real women’s stories alongside clear, science-backed explanations of what’s happening inside your body and brain:

• Why rising FSH and fluctuating estrogen create mood swings that feel unpredictable
• How declining progesterone and shifting brain chemistry make stress harder to manage
• The difference between perimenopause, PMS, and depression
• Practical steps to support yourself - from sleep and nutrition to seeking the right medical help

This is the part of the menopause journey too few people talk about - but understanding it changes everything.

If you’ve been wondering why you feel different, tune in for clarity, compassion, and the reassurance that you’re not alone.

Thanks for listening to Let's Chat Menopause. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

And if you’d like to support the podcast and help me keep sharing this conversations, you can buy me a coffee — here's the Link.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

Until next time, be kind to yourself. You’re not alone, and you’re not broken.

Send us a text

What if menopause wasn’t something to fear, but a transition into wisdom, freedom, and vitality?  In this heartfelt episode, I share a letter to my daughters and granddaughters - answering the kitchen-table question so many women ask: “Why do things have to change?”

We’ll talk about:

• Why perimenopause and menopause happen, explained simply and with compassion
• How different cultures celebrate this transition, not dread it
• The practical steps that make the journey easier -  from food and movement to sleep and stress
• Why you can still feel sexy, vibrant, and confident through midlife and beyond

This is not the end of your story.  It is the beginning of a new chapter.

Ready to hear the letter?  Let’s dive in - Before the Salad.

Thanks for listening to Let's Chat Menopause. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

And if you’d like to support the podcast and help me keep sharing this conversations, you can buy me a coffee — here's the Link.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

Until next time, be kind to yourself. You’re not alone, and you’re not broken.

Send us a text

Episode Description

Struggling with midlife weight that just won’t budge—no matter how “good” you’ve been? You’re not alone. In this episode of Before the Salad, Julia Tyrer, The Menopause Guide, unpacks why the scales don’t always reflect your efforts and why the answer isn’t more restriction or willpower.

You’ll learn how hormones, stress, and daily habits all play a role—and the simple, science-backed shifts that can reset your metabolism without a complete lifestyle overhaul. From eating within two hours of waking to adding short walks after meals, Julia shares practical strategies you can start today.

We’ll also explore the role of intention, boundaries, and joy in making changes that last. Because lasting results don’t come from punishment—they come from small, consistent shifts that fit into your life.

If you’re ready to feel lighter, calmer, and more in control, this episode will show you how to reset without starting over.

Thanks for listening to Let's Chat Menopause. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

And if you’d like to support the podcast and help me keep sharing this conversations, you can buy me a coffee — here's the Link.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

Until next time, be kind to yourself. You’re not alone, and you’re not broken.

Send us a text

Feeling out of control with mood swings, fatigue, stubborn weight, or brain fog? You’re not alone — and your food choices could be playing a bigger role than you think.

In this empowering episode of Before the Salad, I share how my own menopause journey led me to transform my diet — and how you can do the same to balance hormones, ease symptoms, and prevent chronic disease.

You’ll learn:

• Why certain foods disrupt your hormones (and your mood)
• The connection between gut health, hormone health, and the immune system
• What to avoid for better sleep, energy, and emotional balance
• What to eat to support your body through menopause and beyond
• How to take the first, realistic steps to lasting change

You’ll walk away with clear, doable actions that will make a real difference — starting with your very next meal.

Thanks for listening to Let's Chat Menopause. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

And if you’d like to support the podcast and help me keep sharing this conversations, you can buy me a coffee — here's the Link.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

Until next time, be kind to yourself. You’re not alone, and you’re not broken.

Send us a text

In this honest, encouraging episode, we’re talking about something so many women experience during perimenopause and menopause: unexplained weight gain (and the deep frustration that comes with it).

Because here’s the truth…

Your body isn’t sabotaging you.

It might actually be trying to protect you.

I’ll take you through the science behind the scenes - including the stress–hormone–weight triangle, the role of insulin resistance and oestrogen dominance, and why “eat less, move more” just doesn’t work the way it used to.

I also share a bit of my own story- how I went from being married to a personal trainer and knowing exactly what to do… to suddenly hitting menopause and feeling like none of it worked anymore. It was a confusing and humbling moment that changed how I see weight - not as a failure, but as feedback.

Here’s what you’ll take away from this episode:

🔸 Why weight is often a symptom, not the problem

🔸 How stress hormones and blood sugar affect fat storage (especially belly fat)

🔸 What inflammation and hormone imbalances have to do with stubborn weight

🔸 How your body’s safety signals impact metabolism, cravings, and digestion

🔸 Three gentle, doable shifts you can try this week - no diets, no restriction

Whether you’re carrying a few extra pounds or just feel like your body isn’t responding the way it used to, this episode will help you drop the shame and start getting curious.

Your body isn’t asking to be punished.

It’s asking to be heard.

Tune in now for practical, science-backed insights - all served with compassion, clarity, and a dose of real talk.

Ready to go deeper?

Join me in the Before the Salad Cafe - my free mini class: where we gently explore the connection between your energy, your hormones, and why you haven’t quite been feeling like yourself. 

It’s relaxed, supportive, and made to meet you right where you are.

Or, if you’re ready for personalised support, book a relaxed chat with me. Links in the show notes.

Thanks for listening to Let's Chat Menopause. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

And if you’d like to support the podcast and help me keep sharing this conversations, you can buy me a coffee — here's the Link.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

Until next time, be kind to yourself. You’re not alone, and you’re not broken.

Send us a text

Struggling to fall asleep — or waking up at 3am, wide awake and anxious? You’re not alone — and you’re not doing anything wrong. In this episode, we unpack what’s really behind sleep disruptions in your 40s and 50s, including the hormonal shifts, blood sugar dips, and neurological changes that often go ignored.

You’ll learn:

– Why declining oestrogen and progesterone impact your brain’s ability to rest

– What those early-morning wake-ups actually mean

– The surprising link between sleep and blood sugar

– How alcohol, cortisol, and melatonin all play a role

– Simple, realistic strategies to help your body feel safe enough to sleep again

No pressure. No perfection. Just grounded support — and one small shift to start sleeping better tonight.

✨ Plus: Julia shares a gentle “Before the Salad” action step you can try this evening, along with details on her Morning Reset Ritual and live Mini Classes.

Grab your copy of The Morning Reset Ritual Here!

Thanks for listening to Let's Chat Menopause. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

And if you’d like to support the podcast and help me keep sharing this conversations, you can buy me a coffee — here's the Link.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

Until next time, be kind to yourself. You’re not alone, and you’re not broken.

Send us a text

Have you ever woken up at 3am, heart racing, mind spinning with everything you’ve ever said or done… only to spend the next day exhausted, craving sugar, and wondering why you just can’t get it together?

Here’s what I want you to know:  

You’re not imagining it. And you’re certainly not alone.

In this episode of Before the Salad, Julia Tyrer — The Menopause Guide — unpacks cortisol chaos: what happens when your stress hormones go haywire in midlife and menopause.

Together, we’ll explore:

• What cortisol really is and why it matters so much in menopause
• How hormonal shifts make your body more sensitive to stress
• Why weight gain, anxiety, cravings, and brain fog aren’t moral failings — they’re messages
• The hidden habits that quietly keep cortisol levels high
• Gentle, practical ways to calm your stress hormones — not through restriction or force, but through kindness, nourishment, and safety

Here’s the truth:

Calm isn’t a luxury. It’s a necessity.

Creating moments of calm in your day isn’t self-indulgent — it’s an act of courage, a choice to honour your body, and a way to protect your future health.

🌿 Before the Salad Action: Choose one small thing today that tells your nervous system, “You’re safe here.” Maybe it’s five slow breaths. Maybe it’s stepping outside with your tea. Maybe it’s saying no without guilt.

💛 If this episode speaks to your heart, share it with a friend who feels overwhelmed right now. Because we are braver, stronger, and kinder together.

✨ Ready for deeper support?  Sign up to Julia’s free mini class Before the Salad: What Every Woman Needs to Know About Energy, Hormones, and Feeling Good Again. Link in the show notes.

And remember, lovely — healing starts Before the Salad.

Thanks for listening to Let's Chat Menopause. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

And if you’d like to support the podcast and help me keep sharing this conversations, you can buy me a coffee — here's the Link.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

Until next time, be kind to yourself. You’re not alone, and you’re not broken.

Send us a text

If you find yourself reaching for chocolate at 3pm and thinking, “Why can’t I just get a grip?”, this episode is for you.

Because here’s the truth:

✨ It’s not about willpower.

✨ It’s not weakness.

✨ And it’s definitely not you failing.

In this honest conversation, we unpack:

• Why sugar cravings intensify during perimenopause and menopause
• What’s really behind those energy crashes that leave you foggy and frustrated
• How blood sugar rhythms affect your mood, focus, and confidence
• Three simple yet powerful shifts to ease cravings without restriction or shame
• The deeper truth: cravings aren’t moral failings – they’re messages from a body seeking safety and support

Imagine approaching cravings with curiosity, not criticism.

Imagine letting go of guilt and giving yourself what you truly need.

Imagine feeling steady, clear, and at peace with food again.

That’s what this episode offers you.

If this resonates, share it with a friend who feels like she’s fighting her body. Because when we tell the truth about what’s really going on, we create space to heal.

🌿 Grab my free mini class via the link in the show notes to begin supporting your hormones and energy with kindness.

💛 If this podcast helps you, I’d be grateful if you’d leave a review or buy me a coffee – it keeps me showing up here for you.

Remember, Lovely - You’re not broken. You’re human.

And healing starts Before the Salad.

Thanks for listening to Let's Chat Menopause. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

And if you’d like to support the podcast and help me keep sharing this conversations, you can buy me a coffee — here's the Link.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

Until next time, be kind to yourself. You’re not alone, and you’re not broken.

Send us a text

Forget 5am miracle routines and strict schedules — this episode is all about realistic morning practices that help your hormones work with you, not against you.

If your mornings feel rushed, chaotic, or like a survival mission until coffee, you’re not alone. In this gentle and practical episode of Before the Salad, hormone nutrition coach Julia Tyrer shares why what you do in the first 90 minutes after waking can completely shift how you feel — all day long and how you sleep at night.

You’ll learn:

• Why mornings matter more in perimenopause and beyond
• Common habits that quietly throw off your hormones (like coffee on an empty stomach or phone scrolling in bed)
• Five simple steps to reset your hormones each morning — no perfection required
• How to build a routine that nourishes, rather than overwhelms, your system

From light exposure to protein-rich breakfasts and nervous system calming, this episode offers gentle, doable ideas to help you feel more steady, clear, and supported — starting first thing.

🌿 Want support implementing these shifts? Grab Julia’s free Morning Reset Checklist via the link in the show notes or DM “Morning” to @mytreasuredlifenutrition on Instagram.

💛 And next time? We’re diving into cravings, sugar, and what your body really needs when willpower isn’t enough.

Because healing — you guessed it — starts Before the Salad. 🌿

Thanks for listening to Let's Chat Menopause. If today’s episode resonated with you, I’d love it if you’d follow the show, leave a review, or share it with a friend who might need it too.

And if you’d like to support the podcast and help me keep sharing this conversations, you can buy me a coffee — here's the Link.

This is just the beginning — we’re diving deeper into what it really means to feel good again, from the inside out.

• Want more support between episodes? Join my email list for weekly tips and honest conversations about midlife, hormones, and healing.

Until next time, be kind to yourself. You’re not alone, and you’re not broken.