In this episode, Roberta Bass delves into perimenopause, likening it to a marathon that requires preparation, education, and self-care. Inspired by a conversation with her mother and sister, Roberta shares insights and practical advice for women in their 30s and 40s who are looking to get ahead of perimenopausal symptoms. By using her SENSSE method, she provides a framework for tackling this life stage with proactive strategies, from nutrition and exercise to stress management and sleep.

Key Discussion Points:

• Understanding Perimenopause as a Journey: How to mentally prepare for the changes to come.
• Using the SENSSE Method: A holistic approach, covering subconscious mindset, empowerment through goals, nutrition, sleep, stress management, and exercise.
• Importance of Early Preparation: Why education and awareness can lessen symptom severity.
• Building a Support Network: Communicating with loved ones and establishing a strong support system.
• Prioritising Health: Making lifestyle adjustments for a smoother transition into menopause.

Resources:
For more information or to connect with Roberta, visit www.thriveandshinewomenswellness.co.uk.
Join the Making Sense of Women’s Health Podcast Community on Facebook: https://www.facebook.com/groups/makingsenseofwomenshealth.

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode, Roberta Bass addresses the common but often misunderstood issue of urinary incontinence. She breaks down the various causes and types, including stress, urge, and overflow incontinence. This episode also covers contributing factors such as childbirth, menopause, weight gain, and medical conditions like hypermobility and diabetes. Roberta emphasises that while incontinence is common, it is not something women need to accept as normal. Practical solutions, including pelvic floor exercises, bladder retraining, and lifestyle changes, are discussed to help listeners manage and improve their condition.

Key Discussion Points:

• Understanding the Different Types of Urinary Incontinence: Stress, urge, and overflow incontinence explained.
• Factors that Contribute to Incontinence: The role of childbirth, menopause, and conditions like hypermobility and diabetes.
• Menopause and Incontinence: How declining oestrogen levels can impact pelvic health.
• Practical Tips for Managing Incontinence: Including pelvic floor exercises, retraining the bladder, and lifestyle adjustments.
• The Importance of a Pelvic Floor Assessment: Why getting a professional assessment from a women’s health physiotherapist can make all the difference.

Resources:

For more information or to book a consultation with Roberta, visit www.thriveandshinewomenswellness.co.uk
Join the Making Sense of Women’s Health Podcast Community on Facebook: https://www.facebook.com/groups/makingsenseofwomenshealth

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode, Roberta discusses a common and impactful issue many of us face—anxiety. She explains the nature of anxiety as a normal human emotion and breaks down its causes, the difference between anxiety and stress, and how anxiety affects both body and mind. Most importantly, Roberta shares practical tools and strategies for managing anxiety, from breathing exercises and journaling to subconscious reprogramming with the Control method.

Key Takeaways:

• What is Anxiety? Anxiety is a natural response to perceived threats but becomes overwhelming when triggered too frequently.
• Difference Between Stress and Anxiety: Stress is often tied to external sources, while anxiety can persist even after stressors are gone.
• Physical Effects of Anxiety: Muscle tension, digestive issues, trouble sleeping, and more can manifest during prolonged anxiety.
• Tools for Managing Anxiety:
  • Mindset Shift: View anxiety as a signal, not a threat.
  • Breathing Exercises: Techniques like square breathing to activate relaxation.
  • Exercise and Journaling: Gentle movement and writing can help process and reduce anxiety.
  • Sleep Hygiene: Prioritise restful sleep to break the cycle of anxiety and insomnia.

Resources Mentioned:

• Control System Workshops
• Making Sense of Women’s Health Podcast Facebook Group
• Roberta’s Website for Workshops and Consultations

Join the Conversation:
Continue the discussion in our podcast group: Making Sense of Women’s Health Podcast Community

Call to Action:
Interested in learning more about managing anxiety with the Control System? Check out Roberta's upcoming workshops in-person or online for deeper insights. Visit the website or sign up for updates via the show notes.

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode, Roberta discusses one of the most common issues women face during menopause—weight gain, especially around the middle. She breaks down the underlying reasons, from hormonal changes to poor sleep and stress, and offers practical tips to help women regain control of their weight and overall health. Roberta also shares strategies like strength training, mindfulness, and nutrition tips, including the benefits of the Mediterranean diet and time-restricted eating.

Key Takeaways:

• Why Menopause Causes Weight Gain: Hormonal changes, including reduced oestrogen, affect fat distribution, leading to increased abdominal fat, including visceral fat, which can elevate health risks.
• Sleep and Weight Gain: Poor sleep during menopause disrupts hunger hormones, leading to overeating and cravings for unhealthy foods.
• Stress and Cortisol: High stress levels increase cortisol, which contributes to fat storage, particularly around the midsection, and triggers emotional eating.

Practical Solutions:

•  Focus on whole foods and adopt the Mediterranean diet. 
• Practice stress management techniques like mindfulness and yoga.
•  Incorporate strength training and cardio into your routine to boost metabolism and improve insulin sensitivity.
•  Try time-restricted eating to help regulate insulin and calorie intake.
•  Prioritise sleep hygiene to restore hormone balance.

Resources Mentioned:

• Making Sense of Women’s Health Podcast Facebook Group
• Roberta’s Website for Workshops and Consultations

Join the Conversation:
Continue the discussion in our Facebook group: Making Sense of Women’s Health Podcast Community

Call to Action:
If menopausal weight gain is affecting you and you’re seeking more personalised guidance, visit Roberta’s website to explore workshops and consultations. You can also join our Facebook community for ongoing support and further discussions.

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode, Roberta delves into pelvic organ prolapse, exploring its causes, symptoms, and ways to manage it effectively. Whether you're postpartum, menopausal, or dealing with chronic constipation, understanding prolapse and how to improve your pelvic health is crucial. Roberta shares practical advice on pelvic floor exercises, diet adjustments, and other lifestyle changes to manage prolapse symptoms and improve quality of life.

Key Takeaways:

• Understanding Prolapse: What it is and the different types (cystocele, uterine, rectocele, and vault prolapse).
• Common Causes: Pregnancy, menopause, constipation, and heavy lifting.
• Symptoms to Look Out For: Heaviness, bulging, difficulty emptying your bladder or bowels.
• Management Techniques: Pelvic floor exercises, avoiding heavy lifting, managing constipation, and seeking professional help when necessary.
• Treatment Options: Pessaries, physiotherapy, and when surgery might be required.

Resources Mentioned:

• Making Sense of Women’s Health Podcast Facebook Group
• Roberta’s Website for Online Consultations

Join the Conversation:
Continue the discussion in our podcast group: Making Sense of Women’s Health Podcast Community.

Call to Action:
If prolapse symptoms are affecting your life, contact Roberta for a personalised consultation. Visit her website for more information on how physiotherapy can help.

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode of Making Sense of Women’s Health, we dive into a topic that affects many of us: muscle cramps. Whether they occur during exercise, at night, or seemingly without reason, cramps can be painful and disruptive.

Join me as we explore:

• What muscle cramps are and how they affect the body.
• The different types of muscle cramps, including exercise-associated, nocturnal, hormonal, and heat cramps.
• The science behind cramps: how your nervous system controls muscle contractions and what happens when it misfires.
• The role of hydration and electrolytes in preventing cramps, and why balancing minerals like sodium, potassium, and magnesium is key.
• Prevention strategies including stretching, massage, and staying hydrated.
• Common remedies, such as magnesium supplements, tonic water, and even pickle juice—and whether they actually work.

Whether you experience cramps during Pilates, after a workout, or at night, this episode is packed with tips and research-backed solutions to help you manage and prevent them. Plus, we debunk a few common myths along the way!

Call to Action:

If you enjoyed this episode and want to continue the conversation, join our Making Sense of Women's Health Podcast Community on Facebook! It’s the perfect space to ask questions, share your experiences, and connect with other women navigating similar health challenges. You can find the link to join here: https://www.facebook.com/groups/makingsenseofwomenshealth

I look forward to seeing you in the community!

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode of Making Sense of Women's Health, Roberta dives into the crucial topic of sleep. Learn why sleep is more than just rest—it’s the time when your body repairs itself, balances hormones, and boosts your immune system. Discover how chronic stress, hormone fluctuations, and environmental factors can disrupt sleep and leave you feeling exhausted. Roberta explores the connections between sleep and long-term health conditions like diabetes, heart disease, and cognitive decline, while also providing practical strategies to improve your sleep quality. If you’ve been struggling to fall asleep, stay asleep, or wake up refreshed, this episode is packed with actionable tips to help you reclaim your rest.

What You’ll Learn in This Episode:

• The essential role sleep plays in muscle repair, brain function, and immune health.
• How chronic stress, hormone imbalances (especially during perimenopause), and physical pain affect your ability to sleep.
• How to identify environmental sleep disruptors, such as room temperature, noise, and partner snoring.
• Practical steps to manage stress, improve sleep hygiene, and reduce technology use before bed.
• The benefits of regular exercise, good nutrition, and consistent bedtime routines for better sleep.
• How subconscious fears or patterns may be contributing to insomnia and how to address them.

If you found this episode helpful, please share it with friends or loved ones who might benefit from better sleep. Don’t forget to subscribe to Making Sense of Women's Health so you never miss an episode.

For those interested in addressing subconscious barriers to sleep, you can learn more about the Control Method and how Roberta works with clients to improve sleep through remedial hypnosis. Click the link https://thriveandshinewomenswellness.co.uk/control

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Episode Summary:
In this episode of Making Sense of Women's Health, Roberta dives into the essential topic of bone health. She explores how our bones work, why we lose bone density as we age, and why it’s particularly important for women to pay attention to their bone health, especially during menopause. Roberta shares practical tips on how to keep bones strong at every stage of life through simple lifestyle changes, including diet, exercise, and lifestyle choices. Whether you’re young and building peak bone mass or already dealing with osteoporosis, this episode is packed with valuable insights for everyone.

Key Points Discussed:

• How bone density changes as we age, especially for women during menopause.
• The importance of weight-bearing and resistance exercises for bone strength.
• How nutrition plays a key role in bone health—calcium, vitamin D, magnesium, and more.
• Simple ways to incorporate bone-strengthening habits into daily life.
• Why lifestyle choices like smoking cessation and maintaining a healthy weight are crucial for bone health.
• Advice for parents on helping their children build strong bones for the future.

What You’ll Learn:

• How bone remodelling works and why women are at higher risk for osteoporosis.
• Nutrients that support strong bones, including plant-based and non-dairy sources of calcium.
• The best exercises to strengthen bones and prevent fractures.
• Practical tips for reducing the risk of bone loss and fractures through lifestyle changes.

Listen Now:
If you want to ensure you’re doing all you can to protect your bones, whether you're a young adult, post-menopausal, or raising children, this episode will equip you with everything you need to know!

Don't Miss Out:
Make sure to subscribe to Making Sense of Women’s Health to catch all future episodes!

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www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode, Roberta is joined by her sister, Natalie, who shares her incredible story of being diagnosed with Chronic Myeloid Leukaemia (CML) in her 30s, undergoing a stem cell transplant, and being forced into early menopause due to chemotherapy. Together, they discuss Natalie’s experience navigating these life-changing events, the challenges of managing menopause symptoms, and how she found strength through it all. From health setbacks to recovery, Natalie opens up about the role of mindset, hormone therapy, and lifestyle changes in her journey.

If you or someone you know is going through early menopause or facing similar challenges, this episode is filled with honest insights and practical advice.

What You’ll Learn in This Episode:

• Natalie’s journey with cancer and early menopause.
• The impact of chemotherapy on fertility and hormonal health.
• How HRT helped reduce menopausal symptoms like migraines and joint pain.
• The importance of diet, exercise, and mindset in managing menopausal health.
• Tips for staying resilient through challenging health journeys.

Free Guide:
If you’re struggling with menopause symptoms, don’t miss Roberta’s free guide, “5 Top Tips to Manage Menopause Symptoms”. Download it [here].

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode, I’ll be sharing the fundamentals of the SENSSE Method, which stands for Subconscious patterns, Education, Nutrition, Stress Management, Sleep, and Exercise. These are the pillars I believe are essential for establishing a solid foundation for better health.

By addressing these key areas you can take control of your health journey and achieve better health outcomes. Join me as we explore the SENSSE Method and discover how to build a strong foundation for lasting health and wellness.

Let’s make sense of your health together!

Send us Fan Mail

www.thriveandshinewomenswellness.co.uk

Free Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watch

Supporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.

Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.