In this episode of Menopause Unscripted, I dive into a topic I’m incredibly passionate about why menopausal women need to lift heavy weights. 

If you’ve been frustrated by weight gain, softening muscles, or just feeling out of control in your body as you navigate perimenopause or menopause, this episode is for you.

I know you might be thinking, "Lifting heavy weights at this age? 

That can’t be right!" 

But let me tell you, it’s crucial. 

As our hormones change, so should our approach to fitness. 

Cardio and running yourself ragged aren't enough anymore. 

Strength training is the missing piece to boosting your metabolism, improving bone density, and even regaining the toned, strong body you once had.

In this episode, I bust the myths that have held so many women back from getting the results they deserve. 

Worried about getting bulky from lifting? 

Don’t be. 

It’s practically impossible for us to bulk up the way men do. 

Think strength, confidence, and a body that feels as good as it looks.

I also talk about the psychological benefits of weightlifting. 

Menopause can be tough on your confidence, but nothing feels better than getting stronger every week. 

I share stories from real women who have transformed their bodies and minds through lifting, and they started just like you – unsure of where to begin.

This isn’t just about looking good (though that's a nice bonus!). 

It’s about future-proofing your body for the years ahead. 

In just a few sessions, you’ll feel the difference, not just in your muscles but in how you handle stress, anxiety, and everyday life.

If you’ve been curious or hesitant about weightlifting, this episode will give you everything you need to get started. 

So, what are you waiting for? Hit play, and let’s start lifting heavy – and living better!

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

In this episode of Menopause Unscripted, I’m diving into a topic that I know resonates with so many of you—why too much cardio isn’t helping you lose weight during menopause. 

You’ve probably been told over and over again that cardio is the key to burning fat. 

You may have spent countless hours pounding away on the treadmill, attending HIIT classes, and pushing yourself to the limit, yet seeing no results or worse, watching that stubborn belly fat increase.

I know how demotivating that can be. 

But here’s the thing: during perimenopause and menopause, our bodies simply don’t respond to exercise the way they used to. 

The hormonal changes—particularly the decline in oestrogen and progesterone—slow our metabolism and raise cortisol levels (the stress hormone). 

And guess what? Too much cardio only heightens those cortisol levels, leading to increased fat storage, especially around your midsection. 

It’s no wonder you feel stuck!

In this episode, I’ll share my own personal journey with this. 

From battling unexpected weight gain during my perimenopause years to transforming my body by shifting away from excessive cardio. 

I’ll also reveal what over 500 women in my Meno-Fit Fat Loss Method have discovered—strength training, not endless cardio, is the secret to fat loss, boosting metabolism, and achieving that toned, sculpted body we all crave.

Tune in to find out why focusing on strength, recovery, and balance is the smartest way to navigate menopause, and learn how to build a personalised wellbeing calendar that works for you. 

Plus, I’ll talk about why lifting weights is key to maintaining muscle mass, joint health, and even preventing osteoporosis.

Trust me, if you’ve been frustrated with your fitness routine and struggling to see results, this episode will be a game-changer. 

Click play to learn how to work smarter, not harder, and finally achieve the transformation you deserve!

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

Are you struggling to make sense of your workout routine during menopause? 

In this episode of "Menopause Unscripted," I, Farah Kariamburi, your menopause coach and founder of the Meno-fit Fat Loss Method, dive into the crucial adjustments we must make to our exercise habits as we transition through perimenopause and menopause. 

Joined by Heather, who shares her personal transformation story, we explore why the "less is more" approach is not just a catchy phrase but a game-changer for women in this phase of life.

Many of us believe that the harder we push ourselves—whether it’s pounding the streets with long runs or sweating it out in the gym for hours—the better our results will be. 

But what if I told you that this could actually be working against you? 

Increased cortisol levels from overdoing cardio can cause your body to hold onto belly fat, leaving you frustrated and disheartened.

In this episode, we unpack why adapting your exercise routine is essential and how you can make smart, strategic choices that work with your body, not against it. 

From the power of strength training to the importance of short, focused HIIT sessions, we give you the exact blueprint for an exercise routine that’s tailored for women in menopause.

Heather shares her inspiring journey from struggling with simple activities to embracing weightlifting, leading to not only physical transformation but also newfound confidence and energy. 

We also discuss the mental clarity, improved mood, and overall well-being that comes from the right kind of exercise.

Whether you’re just starting your fitness journey or are an exercise veteran, this episode will provide you with the knowledge and motivation to rethink your approach. 

It’s never too late to start, and you’re never too old to make positive changes. 

Click play to learn how to exercise smarter, not harder, and how to navigate menopause with strength and confidence. 

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

In this episode, I have the pleasure of speaking with Emily Barclay, the inspiring founder of the Perimenopause Hub—a thriving online community with over 105,000 members. 

Emily’s journey through perimenopause began at just 39, when she was met with confusion and a lack of answers from the medical community. 

It took her three and a half years of tracking her symptoms and battling misinformation before she finally found the help she needed. 

But instead of stopping there, Emily turned her experience into a mission to support other women going through similar struggles.

The Perimenopause Hub is not just another Facebook group—it’s a lifeline for women seeking real advice, connection, and empowerment during a confusing and often isolating time. 

With a team of 60 experts covering everything from medical advice to holistic therapies, Emily has created a space where women can find the answers they’ve been searching for.

In our conversation, Emily opens up about the challenges of growing such a large community and the importance of maintaining kindness and support within the group. 

She also shares practical advice on how to take control of your health, including the power of tracking your symptoms to get the help you need.

But what really struck me is Emily’s unwavering belief that every woman is already epic just as she is. 

She encourages us all to embrace the changes that come with perimenopause and to remember that our worth is not defined by our age or appearance.

If you’re navigating the ups and downs of perimenopause, this episode is a must-listen. 

Emily’s story is not only inspiring, but it’s also packed with valuable insights that could make a real difference in your life. 

Click play to join us for this empowering conversation—you won’t want to miss it.

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

In this episode of "Menopause Unscripted," I dive into a topic that could transform your menopause journey: hydration. 

You might think drinking water is simple, but it’s a game-changer that many overlook, especially during perimenopause and menopause. 

Join me as I sit down with Heather, who shares her incredible transformation from a Diet Coke addict to someone who now drinks four to five litres of water a day—and feels the amazing benefits.

We discuss why staying hydrated is crucial as your body undergoes changes during menopause. 

Did you know that proper hydration can help alleviate some of the most common menopause symptoms, like hot flashes, joint pain, and fatigue? 

It’s true, and we explain exactly how.

But we don’t stop at the why—we dive into the how. 

If you’ve struggled to drink enough water or find it boring, we offer practical tips to make it easier, more enjoyable, and part of your daily routine. 

Whether you’re already drinking water or haven’t had a glass in days, this episode will inspire you to take action.

This isn’t just about quenching your thirst—it’s about taking control of your health and well-being during menopause. 

I even throw in a simple challenge: drink 500 ml of water first thing every morning for a week and see how different you feel.

If you’re ready to take a small step that can make a huge difference in your menopause journey, this episode is a must-listen. 

Hit play and let’s get started!

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

In this episode of "Menopause Unscripted," I dive deep into a topic that impacts so many women: managing anxiety during the transition from perimenopause to menopause.

Joined by my assistant coach Heather, we uncover the truth behind why anxiety often creeps into the lives of confident, capable women during this stage of life.

Many women feel blindsided by these emotions, wondering what's wrong with them.

But here's the reality: as our estrogen and progesterone levels decline, our tolerance for stress diminishes.

It's not your fault—it's science! And understanding this is the first step towards regaining control.

In this episode, we share real-life examples of how anxiety can manifest—whether it's suddenly fearing driving on the motorway or avoiding social situations.

But we don't stop there.

We offer practical, proven strategies to help you manage these feelings.

From the power of regular exercise to the importance of a balanced diet and mindful breathing techniques, we cover it all.

We even touch on the potential benefits of Hormone Replacement Therapy (HRT) for those struggling with severe anxiety.

This isn't just another discussion—it's a call to action.

If you're tired of feeling overwhelmed or if you’ve noticed that you're withdrawing from the things you used to love, this episode is for you.

We break down exactly how to tackle anxiety from all angles, ensuring you're not just surviving menopause but thriving through it.

If you're ready to take back control, find joy again, and start living your best life during menopause, hit play.

We’ve got the tools, the support, and the community to help you every step of the way.

So, are you ready to discover the strategies that could change your life?

Click play and join us—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

Hello and welcome to Menopause Unscripted!

I'm Farah Kariamburi, your host and dedicated menopause coach.

In this episode, we tackle one of the most pressing issues for menopausal women: sleep.

Join me and our head coach, Heather, as we dive deep into how sleep impacts our lives during menopause.

Heather shares her personal sleep journey, revealing how even a small disruption can leave you feeling unrested and fatigued.

We uncover the critical role of sleep in managing menopausal symptoms, from boosting your immune system to combating brain fog and reducing anxiety.

In this episode, you'll hear real stories from our clients facing night sweats, hot flushes, anxiety, and poor sleep habits.

We’ll explore how declining hormones like progesterone and oestrogen are key culprits behind these sleep disturbances.

But don’t worry – we’ve got you covered with practical, actionable tips to improve your sleep hygiene.

Discover why maintaining a regular sleep schedule, creating a serene sleep environment, and avoiding screens and heavy meals before bed can transform your nights and days.

We also discuss the use of advanced sleep trackers like Whoop.

While they provide valuable insights, it's essential not to get too obsessed with the numbers.

Instead, learn to listen to your body and understand what truly makes you feel rested and rejuvenated.

Struggling with night-time awakenings?

We've got strategies for that too.

From deep breathing exercises to staying calm and avoiding the temptation of late-night screen time, we’ll guide you through techniques to help you get back to sleep.

This episode is packed with advice to help you prioritise sleep as part of a holistic approach to managing menopause.

Trust us, better sleep will lead to better days.

Tune in to Menopause Unscripted and take the first step towards reclaiming your nights and thriving through menopause.

Click play and start your journey to better sleep today!

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

Catch you in the next one!

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

Hello and welcome to another episode of "Menopause Unscripted"!

I'm Farah Karamburi, your dedicated menopause coach and founder of the Meno-Fit Fat Loss Method.

Joined by my assistant coach Heather, we dive into real conversations about navigating perimenopause and menopause with confidence and joy.

In this episode, recorded on a beautifully sunny morning on July 24, 2024, we tackle a topic that’s close to our hearts: staying on track with your health goals while enjoying social outings.

If you've ever struggled to balance your love for socialising with your commitment to a healthier lifestyle, this episode is for you.

We share practical, tried-and-tested tips on how to make healthier choices when eating out, without feeling deprived.

Heather and I reveal our personal strategies and recount the inspiring story of our client, Gemma, who lost 80 pounds while maintaining an active social life.

Learn how she navigated her journey by making smart dietary adjustments that allowed her to enjoy weekends without compromising her progress.

We discuss the importance of not showing up hungry to social events, the art of portion control, and the benefits of sharing dishes.

You'll hear our advice on choosing lean proteins, managing alcohol intake, and customising restaurant orders to fit your dietary needs.

But it’s not just about the tips.

It’s about empowering you to make memories, enjoy your favourite foods, and live your best life during menopause.

We believe you can have it all – health, happiness, and a vibrant social life.

So, if you're ready to discover how to enjoy your social outings without guilt and want to hear practical, real-life advice from coaches who understand your journey, click play and join us.

Let's navigate this journey together.

You’ve got this, and we've got you.

Enjoy every moment of your menopausal journey, including eating out!

Tune in now and take the first step towards a balanced and fulfilling lifestyle.

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

In this episode of "Menopause Unscripted," we're diving into a simple yet transformative tool for managing menopausal symptoms: the food diary.

Or, as we like to call it, the "wellbeing calendar."

Join us as we explore how this powerful tool has helped nearly 500 women achieve incredible transformations by keeping track of what they eat and receiving personalised feedback from our expert coach, Heather.

Discover why maintaining a food diary is essential, especially during menopause, when our bodies can react unpredictably to foods we've always enjoyed.

You'll learn how logging your meals can help you identify patterns, hold yourself accountable, and make informed decisions about your diet.

This isn't just about tracking calories—it's about understanding what works for your body and making sustainable changes.

Heather and I will share real-life examples of how clients have uncovered hidden food sensitivities and made simple swaps to feel their best.

We also tackle the psychological aspects of food logging, discussing the importance of honesty and how to approach your diet with curiosity and kindness, rather than shame.

Tune in to hear practical tips on starting your own food diary and how it can revolutionise your approach to eating, help manage bloating, digestive issues, and even hot flashes.

This episode is packed with valuable insights and heartfelt advice that you won't want to miss.

Click play now to discover how a food diary can be your secret weapon in navigating menopause with confidence and clarity.

Let's make this journey together—your wellbeing deserves it!

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

Welcome back to another empowering episode of Menopause Unscripted! 

I’m Farah Kariamburi, and today, alongside my co-host Heather, we’re diving deep into a topic that’s crucial for every menopausal woman: supplementation.

Are you overwhelmed by the minefield of supplements? 

Do you often wonder if they are the miracle cure they claim to be? 

In this episode, we unravel the truth about supplements and how they can genuinely support you during menopause—provided you’ve got your foundational health practices in place.

Join us as we break down the essentials that every woman should consider. 

We explore the vital role of Vitamin D in alleviating perimenopausal symptoms and why it’s a must-have regardless of the season. 

Discover the magic of magnesium for better sleep and reduced anxiety, and learn why omega-3 fatty acids are your new best friend for heart health and inflammation reduction.

But that’s not all. 

We also share personal experiences and expert insights on Vitamin B complex, particularly B12, and how it can combat fatigue and mood swings. 

Ever wondered about probiotics and their link to overall health? 

We’ve got you covered with tips on choosing the right strain and count.

This isn’t just another list of supplements. 

We’re here to guide you on integrating these into a holistic lifestyle. 

We’ll challenge the myths, clarify the confusion, and ensure you’re spending wisely—on quality food and the right supplements, not expensive trends with little benefit.

Tune in to hear real stories, expert advice, and a dose of motivation to take charge of your menopausal journey. 

This episode is packed with actionable insights and a friendly nudge to focus on your nutrition first. 

Your body deserves the best care, and we’re here to help you achieve just that.

Click play now and transform your approach to menopause with practical, evidence-based advice. 

Remember, “You've got this. We 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