Menopause Unscripted

By Farah KariamburiHealth & Fitness Nutrition

Menopause Unscripted episodes

July 08, 2024 Do You Need to Snack in Perimenopause? Separating Fact from Fiction for Menopausal Wellness | #0023 | The Menopause Unscripted Podcast
Hello and welcome to another empowering episode of Menopause Unscripted!
I’m Farah Kariamburi, your menopause coach, and today we dive deep into a question that many of you grapple with: "Do you need to snack in perimenopause?"
If you're tired of conflicting advice about snacking, this episode is a must-listen.
Join me and my special guest, Heather, as we unravel the mystery behind hunger signals, emotional eating, and the best nutritional strategies for women in perimenopause and menopause.
With decades of experience in dieting and coaching, Heather shares invaluable insights into how our bodies respond to food during these transformative years.
Here's why you should hit play:
Banish Confusion: We cut through the noise and clarify whether you truly need to snack or if your hunger is a signal for something else.
Expert Tips: Learn practical, science-backed strategies to manage your appetite, boost your metabolism, and choose the right snacks if you need them.
Real Talk: Heather and I share personal anecdotes and professional experiences that many of you will find relatable and eye-opening.
Mindful Eating: Discover how to distinguish between true hunger and emotional cravings, and get tips on how to stay hydrated and satiated.
Delicious Recipes: Get inspired with easy, nutritious snack ideas that can transform your eating habits.
If you’ve ever wondered why you’re reaching for that snack or if you’re struggling to control your cravings, this episode is packed with the answers and practical advice you need.
We’re not just talking about food – we’re talking about empowering you to make the best choices for your health and well-being.
So, why wait?
Click play now and start your journey to a healthier, happier you.
You've got this, and we've got you. See you in the episode!

Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
Join here: deepbodyhealth.com/community
Come and say hello on Instagram: @farah_kariamburi
23 min
July 01, 2024 Savour Every Bite: The Power of Slow and Mindful Eating for Weight Loss | #0022 | The Menopause Unscripted Podcast
Hello and welcome to the "Menopause Unscripted" podcast, hosted by Farah and Heather!

Today’s episode delves into a game-changing habit that can transform your menopause journey: slow and mindful eating.

This episode is packed with insights and practical tips that you won't want to miss, especially if you're navigating perimenopause or menopause.

Imagine discovering a simple habit that not only improves your digestion but also helps reduce stress, prevent overeating, and enhances your enjoyment of food.

That's exactly what slow and mindful eating can do for you, and it's a cornerstone of our wellbeing calendar for clients.

Join us as Heather, a former client turned coach, shares her initial skepticism and eventual embrace of mindful eating.

Hear firsthand how this practice helped her overcome binge eating and develop a healthier relationship with food.

Farah and Heather's candid conversation is filled with relatable anecdotes, expert advice, and a touch of humour that makes the topic accessible and engaging.

This episode goes beyond theory, offering actionable steps to start eating mindfully today.

Learn why it's crucial to chew your food thoroughly, how mindful eating aids in nutrient absorption, and the surprising impact it can have on reducing menopausal stress.

Plus, you'll get practical tips like putting down your utensils between bites and truly savouring each mouthful.

Don't miss the powerful insights shared in this episode, especially the chocolate challenge – a fun and enlightening experiment to help you taste the difference mindful eating can make.

Whether you're looking to manage your weight, improve digestion, or simply find more joy in your meals, this episode is a must-listen.

So, what are you waiting for?

Click play to transform your eating habits and elevate your menopause journey.

You've got this, and we've got you.

Take care and enjoy the episode!
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
Join here: deepbodyhealth.com/community
Come and say hello on Instagram: @farah_kariamburi
38 min
June 24, 2024Why The Hand Method Beats Calorie Counting for Perimenopausal Women | #0021 | The Menopause Unscripted Podcast
Discover the Game-Changing HAND Method for Menopausal Women

Hello and welcome to Menopause Unscripted!

In this must-listen episode, we dive deep into why the HAND method beats traditional calorie counting, especially for women navigating menopause.

Joining me is Heather, who brings her insightful experience and passion for this transformative approach.

Why the HAND Method?

Say goodbye to the tedious and often inaccurate world of calorie counting!

The HAND method, which has successfully transformed over 500 clients, offers a simpler, more effective way to manage your nutrition.

Imagine using your hand to portion your meals – it’s that straightforward.

This method not only makes eating healthier intuitive but also practical, whether you’re at home or on holiday.

How It Works:
Carbs: One fist-sized portion

Protein: Another fist-sized portion

Healthy Fats: Thumb-sized portion

Vegetables: Fill the rest of your plate

This revolutionary approach means no more scanning barcodes or obsessing over numbers.

Just balanced, satisfying meals that keep you full and fuelled throughout your day.
Real Results, Real Stories: Heather shares her journey from frustrating diets to the life-changing HAND method.

You’ll hear firsthand how this approach has simplified her life, improved her health, and brought joy back to eating.

Join the Revolution: We don’t just talk about the method; we live it.

And we want you to experience these incredible benefits too.

Ready for a Change? Click play to listen to this episode and discover how the HAND method can transform your relationship with food and your body.

Trust me, this could be the game-changer you’ve been waiting for.

You’ve got this, and we’ve got you. Tune in now!
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
Join here: deepbodyhealth.com/community
Come and say hello on Instagram: @farah_kariamburi
19 min
June 17, 2024Life Beyond Menopause: Your Next Chapter, Your Best Chapter! | #0020 | The Menopause Unscripted Podcast
Discover Your Best Chapter: Life Beyond Menopause
Hello and welcome to "Menopause Unscripted"!

I'm Farah Kariamburi, and in today's empowering episode, "Life Beyond Menopause: Your Next Chapter, Your Best Chapter," we delve into how menopause can be the beginning of an exciting, vibrant life.

Join me and my special guest, Heather, as we explore the endless possibilities that come with embracing menopause.

Heather kicks off the episode with tales from her rejuvenating holiday in Cyprus, highlighting how essential it is to prioritise relaxation and self-care.

Her refreshing experience sets the tone for our uplifting discussion about redefining life post-menopause.

Have you ever felt menopause marks the end?

Think again!

I share my personal journey from struggling with perimenopause at 39 to finding my true passion in helping women navigate their own journeys.

Heather, too, reveals how turning 50 was a turning point for her, leading to a life of joy and accomplishment.

In this episode, we touch on critical themes that will inspire and motivate you:
Embracing the New You: Discover how to view menopause as a fresh start. Shed societal expectations and embrace personal growth to create a fulfilling life.

Health and Wellness: Learn the secrets to maintaining vitality through regular exercise, balanced nutrition, and proper hydration. Hear Emily's inspiring story of transformation and how she achieved personal and professional success.

Rediscovering Passions and Hobbies: Now is the perfect time to revisit old hobbies or explore new interests. Heather and I share our own passions and encourage you to dive into activities that bring you joy and fulfillment.

Relationships and Social Connections: Building and nurturing relationships is more important than ever. We discuss the value of friendships and romantic relationships, emphasising open communication and mutual support.

Career and Financial Independence: Menopause can be a catalyst for exciting career changes and financial independence. Heather's career shift at 50 and Coro's inspiring journey to self-employment illustrate the endless possibilities available to you.
Ready to transform your life?

Tune in to discover how you can make menopause your best chapter yet.

Take the first step towards embracing this new beginning and join our supportive community of women who are redefining their lives post-menopause.

Don't wait—click play now and start your journey towards a more vibrant, fulfilling life.

Remember, your best life is just beginning, and we've got the tools and inspiration to help you every step of the way.

Join us on "Menopause Unscripted" and make your next chapter your best chapter!
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
Join here: deepbodyhealth.com/community
Come and say hello on Instagram: @farah_kariamburi
33 min
June 10, 2024 Supercharge Your Life: 5 Practical Steps To Doing Big And Scary Things In Your Menopause | #0019 | The Menopause Unscripted Podcast
Unlock Your Potential: How to Supercharge Your Life During Menopause
Welcome to "Menopause Unscripted"!
In this episode, we're diving deep into how to supercharge your life and take on big, bold, and even scary challenges during menopause.
Joining me is the inspiring Heather, whose incredible journey will leave you motivated and ready to conquer your own fears.
Heather's story is nothing short of extraordinary.
From battling severe obesity to embracing life with a newfound zest, Heather has achieved remarkable feats over the past few years.
She shares how she transformed her life, starting with a promise to her late niece that led her to kayak from Coventry to Milton Keynes.
This adventure ignited a passion within her, pushing her to take on more daring challenges.
Imagine jumping out of a plane on a static parachute jump, abseiling down the Spinnaker Tower, and walking 200 miles coast-to-coast in the UK.
Heather has done it all, and her story is a testament to the fact that life can truly begin at 50.
She proves that menopause isn't a time to slow down but an opportunity to set ambitious goals and achieve them.
This episode is a call to action for all menopausal women to embrace their potential and do something extraordinary.
Whether it's a physical challenge like Heather's or pursuing career advancements, the key is to find joy in the journey.
Don't miss out on this electrifying episode!
Click play now and get inspired to take on your own big and scary challenges. Your best life can start today.
Tune in now and let Heather's journey light a fire in you!
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
Join here: deepbodyhealth.com/community
Come and say hello on Instagram: @farah_kariamburi
18 min
June 03, 2024 Workplace Wellness: Tips To Making Simple Adjustments At Work So You Can Continue To Be Successful | #0015 | The Menopause Unscripted Podcast
Dive into our latest episode of "Menopause Unscripted" where we explore transformative tips for creating a menopause-friendly workspace, ensuring you continue to thrive professionally without skipping a beat.
Join Heather, our seasoned Meno-Fit coach, and me, Farah Kariamburi, as we uncover simple yet impactful adjustments that can make a monumental difference in your daily work life.
Why Tune In?
Ergonomic Excellence: Discover how minor tweaks to your workspace can significantly alleviate joint and wrist pains, empowering you to work more comfortably and efficiently.
Master Your Microclimate: Learn how to cleverly manage your personal temperature with stealthy, simple tools like portable fans, making hot flashes less of a hassle.
Optimise Your Energy: We share insights on syncing your work schedule with your natural energy peaks to maximise productivity and maintain your professional edge.
Hydration Hacks: Stay refreshed and focused with our easy hydration strategies that go beyond just drinking water.
Stress-Busting Techniques: Gain practical mindfulness practices and stress-reduction tips that can be seamlessly integrated into your work routine, helping you maintain calm and control throughout the day.
Each tip not only addresses the physical discomforts of menopause but also enhances your mental clarity and workplace wellbeing.
Whether you're dealing with the nuances of temperature control or looking for better ways to manage stress, this episode is packed with advice that's easy to implement and effective.
Don't let menopause dictate your professional life!
Click play to empower yourself with knowledge and strategies that ensure you remain at the top of your game.
Tune in now and transform the way you work during menopause. You've got this, and we've got you!

Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
Join here: deepbodyhealth.com/community
Come and say hello on Instagram: @farah_kariamburi
31 min
June 03, 2024 The Change Within: Transforming Habits In Perimenopause With Kathy Fritz | Expert Monthly #3 | #0018 | The Menopause Unscripted Podcast
In this episode of "Menopause Unscripted," I had the pleasure of welcoming Kathy, a board-certified health and wellness coach from Boston, who is passionate about helping women navigate perimenopause and menopause through food, movement, and lifestyle changes. 🌟
Kathy's journey started with an unexpected diagnosis of gestational diabetes, sparking her interest in hormonal health and leading her to discover perimenopause—an unfamiliar term at the time.
Her personal experience and deep dive into hormonal health inspired her to create a coaching business dedicated to empowering women over 35. 💪
We delve into crucial topics like sleep and stress management, with Kathy sharing practical tips such as using essential oils, magnesium supplements, and structured routines to enhance sleep and reduce stress. 🛌✨
But the real magic lies in Kathy's expertise in habit change science.
She breaks down the six stages of change—precontemplation, contemplation, preparation, action, maintenance, and termination—offering insightful examples and strategies for making lasting changes, whether it's increasing water intake or reducing alcohol consumption. 🚰🍷
Kathy also challenges societal norms by advocating for the celebration of menopause.
Imagine throwing a menopause party to mark this significant life transition positively! 🎉
If you've ever struggled with habit change or felt overwhelmed by the changes in your body during perimenopause, this episode is a must-listen.
Kathy's advice and real-life success stories will inspire and empower you to embrace this journey with confidence.
Click play to unlock the secrets to thriving during perimenopause and beyond. 🎧🔥
Ready to transform your life? Listen now and join us in celebrating and navigating menopause with grace and strength! 🌸✨
Listen to the full episode now!
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
Join here: deepbodyhealth.com/community
Come and say hello on Instagram: @farah_kariamburi
37 min
May 27, 2024 Keeping Your Spark: Tips for Boosting Confidence in Menopause | #0017 | The Menopause Unscripted Podcast
Boost Your Confidence During Menopause! 🌟🎙️
Hello lovely listeners! It's Farah Kariamburi here, and I am thrilled to invite you to our latest podcast episode where we delve into one of the most important aspects of menopause: boosting your confidence. 🌸✨
Feeling a bit low on confidence lately? You're not alone.
Many women experience a dip in confidence as they transition through perimenopause to post-menopause.
In this episode, we tackle this issue head-on and share practical, actionable tips to help you regain that lost confidence.
Here's a sneak peek of what we cover:
Positive Self-Talk & Overcoming Negative Thoughts 🗣️💭
Learn how to transform your inner dialogue and challenge those pesky negative thoughts.
Managing Physical & Emotional Changes 💪❤️
Discover strategies to handle the inevitable changes menopause brings and how to stay confident through them all.
Enhancing Your Physical Health 🏋️‍♀️🌿
From 10-minute workouts to full routines, find out how exercise can boost your mood and strength. Hear inspiring client stories that prove it's possible!
Nutrition Essentials 🥗🍳
Protein, protein, protein! Understand why it's crucial and how to incorporate it into every meal for amazing results.
Developing a Personal Style 👗✨
Embrace your changing body with new styles that make you feel fabulous. Let go of outdated wardrobe items and discover a fresh, confident you.
Skincare & Self-Care 💧🌟
Learn how good nutrition can transform your skin and overall well-being, reducing the need for expensive products.
Cultivating Connections 🤝💬
The power of strong relationships during menopause can't be overstated. Find out how to maintain these bonds and why they're essential for your confidence.
Pursuing Passions & Interests 🎨🏞️
Reignite your passions and engage in activities that bring you joy. Hear inspiring examples of women who found new confidence through their hobbies.
This episode is packed with personal anecdotes and real-life success stories that will inspire and motivate you.
Whether you're struggling with body image, feeling isolated, or just need a confidence boost, this podcast is your go-to guide. 🌟
Click play now and take the first step towards reclaiming your confidence during menopause.
Remember, you've got this, and we've got you! 🎧💖
Listen to the full episode now!
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
Join here: deepbodyhealth.com/community
Come and say hello on Instagram: @farah_kariamburi
35 min
May 20, 2024 Celebrating in Comfort: A Menopausal Guide to Joyful Holidays and Social Events | #0016 | The Menopause Unscripted Podcast
Celebrating Comfort: A Joyful Guide to Holidays and Social Events 🌟
Hello, lovely listeners! I'm Farah Kariamburi, and welcome to a brand-new episode of "Menopause Unscripted."
In this episode, we're diving into the heart of what makes holidays and social events both a challenge and a joy during menopause.
Understand Hormonal Changes
Ever felt low or disconnected on what should be a perfect holiday? You're not alone.
We discuss how fluctuations in oestrogen and progesterone can impact your mood, energy, and physical comfort, and share personal stories to help you understand and manage these feelings.
Imagine being able to enjoy your beach holiday without that nagging sense of gloom!
Navigate Hot Flashes with Confidence
Hot flashes at a party or social event? No problem!
We teach you to embrace these moments with confidence and even humour.
Think of it as a power surge, not an embarrassment.
Our tips will help you handle these situations with grace and ease.

Smart Nutritional Strategies
Stay on track with your nutrition even while enjoying your holiday!
Learn how to indulge in delicious, healthy foods without triggering hot flashes or energy slumps.
We share mouth-watering tips to enjoy natural sugars from fruits instead of processed foods, helping you feel vibrant and energised.
Fashion Tips for Comfort and Style
Your holiday wardrobe should make you feel fabulous and comfortable.
We discuss choosing breathable, stylish outfits that help you stay cool and confident.
Whether you love sleeveless tops or prefer light, loose sleeves, we've got advice to suit your style and needs.
Mindfulness and Mental Well-Being
Maintaining your mental health on holiday is crucial.
Discover how to stay active with fun family walks, dancing, or quick hotel workouts.
We'll show you how to adapt your routine to keep your mind and body in top shape, even when you're away from home.
Coping with Family Dynamics
Family holidays can be a mix of joy and stress.
We share real-life stories and practical tips for managing potentially stressful interactions with loved ones, ensuring your time together is filled with laughter and cherished memories.
Empower Yourself for Joyful Holidays
Our episode is packed with tips and encouragement to help you make the most of your holidays and social events.
With the right strategies, you can enjoy every moment, feel great, and make lasting memories.
Ready to transform your holiday experience? Click play and join us for this uplifting and informative episode. You've got this, and we've got you! 🎧✨
Listen Now
Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
Join here: deepbodyhealth.com/community
Come and say hello on Instagram: @farah_kariamburi
18 min
May 06, 2024 Comfort at Home: How To Make Simple Adjustments for a Menopause-Friendly Space | #0014 | The Menopause Unscripted Podcast
Transform Your Home into a Menopause Sanctuary!
Are you navigating the waves of perimenopause or menopause and seeking comfort and balance at home?
Join Ophira and her insightful guest, Heather, in this must-listen episode where they delve into creating a menopause-friendly space that nurtures wellbeing and tranquility. 🏡✨
Discover the secrets to regulating your home's temperature to combat those pesky hot flashes—Heather shares her personal tweaks that make a world of difference! From smart thermostats to moisture-wicking sleepwear, they cover all the essentials to ensure your comfort day and night. 🌡️💤
But there's more! Learn how to enhance your sleep quality with simple changes like blackout curtains, eye masks, and soothing white noise machines.
And don't miss out on the magic of wax melts—Heather explains how these little wonders have transformed her nightly routine, offering a gateway to peaceful slumber. 🌙🛌
Feeling overwhelmed by your environment? Our hosts discuss the power of a relaxation corner—a dedicated space for meditation, reading, or yoga to help you unwind and reconnect with yourself.
Plus, they touch on the importance of air quality and bringing nature indoors, even if you're not the best plant caretaker! 🍃🌼
Ready to revamp your kitchen habits? Dive into practical tips for stocking your pantry with menopause-friendly foods that nourish and satisfy, steering clear of those all-too-tempting unhealthy snacks. 🍏🥗
Every tip shared in this episode is about making small, impactful changes that collectively enhance your quality of life during menopause.
So, why wait? Click play now and start crafting your very own sanctuary for health and happiness. Let's make your home a place where you can thrive, not just survive, through menopause! 🎧👍
Listen to the full episode here for more invaluable insights and real-life testimonials from women like you!
Join us and take the first step towards a rejuvenated life! You've got this, and we've got you. 💪💖

Farah here.
If something in this episode landed, the full method lives inside my community, Menopause Fat Loss & Energy.
Inside you will find the 5 to Thrive foundations covering nutrition, strength, sleep, hydration and stress, the 21 Day Metabolic Reset to build momentum fast, and live Q&A sessions with me.
It is a private room of women working through exactly the same season, not another feed to scroll.
Join here: deepbodyhealth.com/community
Come and say hello on Instagram: @farah_kariamburi
27 min