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Hey ladies, and welcome back to Menopause Unscripted. 

As we approach the end of 2025, I want to invite you to pause—not to criticise or pick apart what didn't go to plan—but to reflect honestly and compassionately on what this year has taught you about your body and your mind in menopause.

Often, the end of a year highlights the gap rather than the gain: the weight we didn’t lose, the routines that didn’t stick, the stress we couldn’t tame. 

But what if we flip the script? 

What if, instead of measuring failure, we measure growth—no scales, no numbers, no shame—just awareness, progress, and personal power?

In this episode, I break down what I’m calling your Menopause Report Card. 

Not graded by perfection—but by presence. 

By your willingness to listen to your body, to support your mind, and to nurture your spirit.

If you've been tuning into this podcast, you're already ahead—because knowledge sparks awareness, and awareness is the catalyst for change. 

I talk about why pushing harder in workouts often backfires, why more cardio is never the answer, and why rest days are not a luxury—they’re hormone-friendly recovery. 

You’ll discover how small changes—prioritising protein, reducing alcohol, managing screens at night—can transform sleep, energy, and anxiety.

We move into mindset too, because menopause isn’t just a physical transition—it’s deeply emotional. 

Maybe this was the year you stopped comparing yourself to your thirty-year-old self. 

Perhaps you caught your own negative self-talk and changed the tone. 

You might have felt—for the first time ever—that your worth isn’t tied to the number on the scale. 

These are the true breakthroughs.

I share stories from real clients who found their voice, their boundaries, and their peace—all without chasing perfection or punishing their bodies.

One woman learned her cycle tracking was about awareness, not control. 

Another realised her body wasn’t broken—it just needed kinder boundaries. 

One of my favourites said: “For the first time, I like who I am becoming.” 

That right there is transformation.

Progress during menopause is measured in peace: how you bounce back after a wobble, how gently you speak to yourself, how reliably you return to your habits when life throws you off course.

And as we approach 2026, I challenge you to swap resolutions for rituals. 

Resolutions fade. 

Rituals evolve with you. 

Tune in as I guide you through a powerful year-end exercise and help you decide what to leave behind... and what to carry forward.

If you're curious about tracking your own ‘report card’ or ready to start the next chapter with the support of women who get it, then you'll want to hear this whole episode.

Click play. 

Join me inside this powerful reflection. 

And let’s step into 2026 not with regret, but with confidence, courage, and compassion.

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Here’s the episode at a glance—so you can hit play with zero hesitation.

I’m talking straight about “holiday hormones”: how to enjoy the festive season without the crash, the guilt, or the month-long spiral. 

The big truth I want you to hear? 

One or two days of celebration will not undo your hard work. 

What derails progress is letting one big meal turn into three weeks (or three months!) of “festival mode”.

In this episode I share:

• Why midlife bodies are more sensitive to alcohol, sugar, stress and poor sleep—and how that shows up in your mood, bloat, cravings and motivation (yes, even with HRT and a great routine).
  

  
  

• The simple rule that protects your hormones and headspace: enjoy the day fully, then return to normal nourishing foods the very next day—protein, veg, hydration, repeat.
  

  
  

• Party-proof tactics that actually work: eat a protein-rich meal before you go out, alternate alcohol with water (or make it a spritzer), choose low-sugar mixers, and prioritise sleep and a walk over “punishment workouts”.
  

  
  

• How to set boundaries that keep cortisol in check—share the hosting, ask others to bring a dish, stop stockpiling sweets “for later”, and get leftovers out of the house.
  

  
  

• What to do if you overdo it (no name-calling, no crash diets, no compulsive weigh-ins). Regulate, walk, and slip straight back into your habits.
  

  
  

• Why consistency on the other 363 days is what shapes your results—and how to protect new habits so they hold up anywhere, from office parties to family feasts.
  

  
  

If you’re ready to celebrate without self-sabotage—and start January feeling steady instead of “restarting” again—press play. 

I’ll walk you through the mindset, the science, and the exact moves to enjoy the season guilt-free while keeping your energy, mood and confidence intact.

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Hello and welcome to our client interview. 

In this inspiring episode, I sit down with Carolyn — a mum of three and a busy self-employed professional — who shares her incredible transformation through the Meno-Fit Fat Loss Method.

When we first met, Carolyn was struggling with stubborn belly fat that wouldn’t shift, low mood, and a sense of ageing she couldn’t quite explain. 

Despite being on HRT, she didn’t realise her weight gain and emotional changes were menopause-related. 

After joining my 21-Day Metabolic Reset, she quickly discovered that her body – and her mindset – were capable of so much more.

In this episode, you’ll hear how Carolyn lost two stone, regained her energy, and rediscovered a version of herself she hadn’t felt in over 15 years. 

But more importantly, she talks about the deeper transformation — learning to eat with freedom using the HAND Method, finding calm and contentment, rebuilding confidence, and finally setting healthy boundaries in her life.

She opens up about how she balanced the plan with real life: holidays, dating, wine, and even chocolate — all without guilt or restriction. 

Carolyn now sleeps better, feels stronger, and has taken full control of how she ages, saying she no longer “feels old” but empowered, healthy, and happy in her own skin.

If you’ve ever wondered whether you could truly thrive during menopause — to feel lighter, calmer, and confident again — this conversation will show you what’s possible.

Press play to hear how Carolyn transformed her life, her health, and her confidence — and why she says joining this programme was one of the best decisions she’s ever made.

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Hello and welcome to another episode of Menopause Unscripted. 

In this episode, I dive deep into a topic that could change everything for you: connecting with the right experts to take back control of your menopause journey.

For years, so many women — myself included — have tried to “figure it out alone.” 

I used to believe I knew exactly what to do until perimenopause hit me like a freight train. 

I was exhausted, confused, and drowning in symptoms, trying every supplement and quick fix I could find. 

But everything changed the moment I decided to seek expert help.

Now, after ten years of being coached myself and helping thousands of women, I’ve learned one crucial truth: you don’t have to suffer or guess your way through menopause. 

Whether it’s a menopause specialist for HRT, a nutrition coach who understands midlife metabolism, or a holistic coach who can guide your training, mindset, and recovery — the right expert can completely transform your life.

In this episode, I share raw, real examples from my own journey and the women I coach — from dealing with anxiety, sleepless nights, and body aches when HRT runs out, to discovering how a structured, expert-supported plan brings relief, clarity, and renewed confidence.

I explain why doing it all on your own isn’t a sign of strength — it’s ego. 

True empowerment comes from knowing when to ask for help and investing in your well-being now, not someday. 

Because menopause is complex, individual, and demands a personalised approach — not generic advice or random internet tips.

If you’re feeling lost, stuck, or simply tired of spinning your wheels, this episode will help you see how connecting with experts can help you move from reactive and frustrated to proactive and thriving. 

You’ll learn how expert guidance shortens your learning curve, brings you accountability, and builds the version of you that’s strong, confident, and finally in control again.

Listen now to discover why trying to do menopause alone might be holding you back — and how the right support can help you live your most powerful chapter yet.

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In this episode of Menopause Unscripted, I take you behind the scenes of what it truly means to earn your place inside my exclusive Meno-Fit VIP community — the second phase of the Meno-Fit Fat Loss Method designed for women who’ve shown unwavering commitment to transforming their lives during menopause.

I share how this invite-only programme isn’t about perfection, calorie counting, or quick fixes — it’s about sustainability. 

Women who’ve completed their first six months in the programme and consistently applied what they’ve learned are invited to step into the VIP space. 

Here, purpose meets progress. 

It’s where habits are solidified for life, confidence is built, and women learn to thrive — not just survive — in menopause.

Inside the VIP community, the focus shifts from getting results to living them. 

Women practise the habits that keep them strong, healthy, and confident without restrictive plans or endless rules. 

We talk openly about relationships, careers, HRT, and self-worth. 

It’s a safe, empowering environment where women lift each other up, not tear each other down.

I also reveal why protecting this space is vital — only women who raise the energy and inspire others are invited to continue. 

The result? 

Deep, lasting transformation that goes far beyond the physical. 

Women rediscover their purpose, elevate their confidence, and finally feel free to live life fully — whether that’s setting new personal goals, pursuing career dreams, or simply feeling proud in their own skin.

If you’ve ever wondered what it feels like to truly belong to a community that gets it, where accountability, compassion, and growth combine — this episode will show you exactly why our VIP experience is unlike anything else.

Click play and discover what it really means to earn your seat at the table — and how purpose-driven women are building strength, confidence, and joy for life through menopause and beyond.

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In this episode of Menopause Unscripted, I explore one of the most overlooked factors in menopause fitness — peer support. 

So many women focus on nutrition and workouts but miss the vital ingredient that keeps motivation and consistency alive: connection.

I share how trying to do this journey alone can hold you back — from feeling isolated to losing momentum and accountability. 

You’ll hear real examples from my own life, including how joining a CrossFit community in Dubai reignited my drive, helped me form friendships, and reminded me why support is essential for both mental and physical health during menopause.

Inside the episode, I uncover five powerful reasons why peer support transforms your menopause journey — from shared experiences that make you feel seen, to the accountability that keeps you showing up, the learning that happens through community conversations, and the confidence that grows when you’re surrounded by women cheering you on.

If you’ve ever felt like you’re the only one struggling with strange symptoms or losing motivation to work out, this episode will remind you that you don’t have to do menopause alone. 

Connection fuels consistency — and consistency drives results.

Join me in The Perimenopause & Weight Loss Revolution, my free Facebook community of nearly 5,000 women, and start experiencing the power of sisterhood on your menopause fitness journey.

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In this episode of Menopause Unscripted, I open up about one of the biggest challenges I see women face in midlife — the belief that we can “do it alone.” 

So many women tell me, “Farah, I know what to do… I just don’t do it.” 

The truth is, menopause changes everything — from hormones to metabolism to mindset — and what worked in your 30s or even early 40s no longer delivers the same results.

I share my own story of struggling through perimenopause — from mood swings, binge eating, and hot flashes to realising that the doctors didn’t have all the answers. 

It wasn’t until I hired a coach and received the right guidance that everything began to make sense. 

I finally learned how to nourish my body, balance my hormones, and build sustainable habits that made me stronger — mentally and physically.

In this conversation, I break down the five main reasons women stay stuck when trying to navigate menopause fitness alone:

1. Lack of Guidance – You can’t solve new problems with old tools. Menopause demands a new approach.
   

   
   

2. No Accountability – When no one’s checking in, it’s too easy to slip back into old habits.
   

   
   

3. Overwhelm and Confusion – There’s so much conflicting advice online that it leaves most women paralysed.
   

   
   

4. Isolation – Doing it alone means missing the encouragement, reassurance, and inspiration that comes from being part of a supportive community.
   

   
   

5. Slow Results – Without proven systems, it takes much longer to make progress and even harder to sustain it.
   

   
   

   
   

I also share powerful stories of clients who rediscovered their confidence and resilience — from the woman who celebrated her first “thigh gap” at 60 to another who realised she no longer needed sugar to feel good. 

These women found strength not just through workouts and nutrition, but by surrounding themselves with support, compassion, and community.

This episode is an invitation to stop walking this road alone. 

You don’t need to keep guessing, starting over, or waiting for the “perfect time.”

There’s a better way — one built on science, structure, and sisterhood.

Listen now to discover how working with the right guidance and community can transform your menopause journey — body, mind, and spirit.

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Hello and welcome to another episode of Menopause Unscripted.

In today’s episode, I’m diving deep into something that could be the single biggest factor holding you back from feeling energised, confident, and in control during menopause – your daily habits. 

I want you to pause as you listen and really look at the patterns shaping your life right now. 

Because here’s the truth: the real danger in menopause isn’t your hormones, your age, or even your metabolism. 

It’s ignoring your habits.

I share openly from my own journey of feeling lost, exhausted, and angry during perimenopause – when I had no routine, no plan, and no help – and how everything changed when I got the right support, built simple, repeatable habits, and regained control of my health. 

I also reveal what I’ve seen time and time again with hundreds of women I’ve coached: when you stabilise your food, training, hydration, and recovery habits, your body starts to respond, your energy rises, your hot flashes ease, and your confidence soars.

You’ll learn:

• The hidden dangers of ignoring your habits in menopause – and why they’re more damaging than you think.
  

  
  

• Why inconsistency with food, movement, and recovery magnifies your symptoms and accelerates muscle loss.
  

  
  

• How small, consistent changes (not fad diets or punishing workouts) protect your metabolism, shrink belly fat, and future-proof your health.
  

  
  

• Why “motivation” isn’t the answer – and what really works instead to create lasting change.
  

  
  

• The emotional toll of letting your habits slide – from low confidence and disconnection to feeling like a shadow of your former self – and how to reverse it.
  

  
  

This episode isn’t about perfection. 

It’s about real life, realistic steps, and how to stop breaking promises to yourself. 

If you’re ready to stop feeling stuck, frustrated, and invisible, and start thriving again, this is the conversation you need to hear.

Click play now to discover the simple but powerful shifts that can bring your energy, confidence, and joy back – and why now is the time to start.

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Hello and welcome to Menopause Unscripted. 

In this episode I call out the “magic pill” myth and share the unsexy truth that actually works: simple habits, practised consistently, change everything in perimenopause and menopause. 

Whether you arrive with decent routines or you’ve been forced to act because symptoms and confidence have crashed, I show you how to build results you can keep—wine and chocolate included—without waiting for motivation to magically appear.

I walk you through the five cornerstone habits that drive at least 80% of results for my clients: 

(1) strength training three times a week to protect muscle, bones and metabolism; 

(2) prioritising protein at every meal so you stay fuller, balance blood sugar and actually build lean tissue; 

(3) purposeful hydration (hello, electrolytes) to reduce bloating, support digestion and steady energy; 

(4) stress recovery and high-quality sleep so your hormones and hunger signals stop fighting you; and 

(5) planning and preparation to remove decision fatigue and make the right choice the easy choice. 

I’m honest about where HRT, supplements and blood work fit in—powerful tools for many, but never a substitute for the habits that carry you through menopause and beyond.

You’ll hear real stories from my coaching—like the vice-principal who protects her 5:30 a.m. workouts despite a new role, and the doctor who felt “on top of the world” within days of locking in these basics. 

I share exactly how I structure my own training, meals, recovery, and even family life to keep overwhelm low while progress stays high, plus the practical tweaks that turn good intentions into lived routines.

If you’re done with quick fixes and want a clear, compassionate blueprint that works in real life (and still lets you enjoy a glass of wine), press play. 

You’ll leave with a plan you can start today—and the belief that practice, not perfection, is what transforms your body and confidence in the next 90 days.

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Welcome back to Menopause Unscripted. 

I’m Farah, founder of the Meno-Fit Fat Loss Method, where I help career-driven women navigate perimenopause and menopause with a system that makes fat loss, energy, and confidence truly sustainable.

In this episode, I dive into one of the biggest reasons women struggle during menopause: failing to adapt. 

For too long, many of us stay stuck in the habits that worked in our twenties and thirties—hours of cardio, skipping meals, cutting carbs—yet now, those methods are backfiring and leaving us frustrated.

I break down the five critical areas you must adapt if you want to stop spinning your wheels and finally see results:

• Training – why endless cardio is sabotaging your progress and how strength training preserves muscle and metabolism.
  

  
  

• Nutrition – the shift from restriction to balance that keeps your energy stable and cravings at bay.
  

  
  

• Recovery – how poor sleep and stress wreck your results, and the recovery practices that turn everything around.
  

  
  

• Mindset – letting go of perfectionism and embracing consistency so you stop sabotaging yourself.
  

  
  

• Systems – why winging it doesn’t work in menopause, and how structure creates freedom and lasting results.
  

  
  

  
  

If you’re tired of clothes not fitting, your energy dipping, or feeling like nothing works anymore, this episode will show you exactly what needs to change. 

When you adapt in these five areas, you unlock the shape, strength, and confidence you’ve been chasing.

Click play now to discover how to move from frustration to freedom and finally thrive through menopause.

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