In this episode, we explore practical lifestyle changes that can help women navigate the challenges of perimenopause. The discussion focuses on three key areas:

- liver health

- benefits of fibre

- importance of sleep.

By implementing simple habits, you can improve your hormonal balance and overall well-being during this transitional phase.

The episode emphasizes the significance of reducing alcohol and sugar intake, increasing fibre consumption, and prioritizing sleep to enhance quality of life and reduce the risk of chronic diseases.

💫Empowerment Moment:

- How many cups of alcohol and coffee are you consuming per week?

- Are you eating 30g of fibre?

- How many hours of sleep are you getting each night?

- How would you rate the quality /10?

- What is your ideal bedtime routine?

Main Takeaways -

• Implementing healthy habits can improve general health.
• Liver health is crucial during perimenopause.
• Reducing alcohol and sugar can alleviate symptoms.
• Fibre intake is essential for gut health.
• Sleep quality impacts hormonal balance.
• Prioritize sleep as much as nutrition and exercise.
• Awareness of lifestyle choices is the first step.
• Small shifts can lead to significant improvements.
• You have control over your health during perimenopause.

• Stress management is vital for overall well-being.

Chapters:00:00 Understanding Perimenopause and Its Challenges

01:05Three Lifestyle Habits for Thriving

02:31 The Importance of Liver Health

15:33 Gut Health and Hormonal Balance

20:30 Prioritizing Sleep for Better Health

25:15 Empowerment and Practical Tips for Transition

Today we’re diving into something so many women feel blindsided by: Perimenopause - what it is, what’s going on in your body, and why it feels like everything is suddenly upside down.

If you’ve ever felt like you’re falling apart, snapping at people for no reason, gaining weight without changing a thing, forgetting everything or just feeling… not like yourself - this episode is for you.

We’ll break down the hormone shifts, how stress can supercharge your symptoms, and finally bust some myths around HRT - because it’s time we stop suffering in silence and start feeling seen.

Let’s talk about the season of life nobody warned you about and how to own it like the powerhouse you are.

Stay tuned - next episode I'll be discussing 3 key health areas to focus on + simple lifestyle habits to implement to help you through this transition stage as well as improve general health and reduce risk of all chronic diseases.

For more Perimenopause help:

- Read Lara Briden's Hormone Repair Manual

- Follow Dr. Louise Newson (@menopause_doctor)

- Listen to this episode with Nat Kringoudis and Lara BridenThere is obviously only so much advice and information I can give in less than 30 minutes so if this podcast has raised any questions for you, feel free to reach out with any questions you may have. Send me a DM at @beautifulandbalancedbodies

or comment below 👇

"Pain is not normal". You don't just have to put up with it.

If you’ve ever said, “I feel off, but my doctor says everything is normal,” this episode is for you. Today, we’reuncovering what happens when hormones go rogue and how pain, pms and heavy periods are not things that are "normal" and something you just have to put up with. There is help out there! You just have to find the right provider that will listen and look at the whole body. This conversation delves into the complexities of women's hormonal health, emphasising the importance of understanding one's body signals, the role of birth control, and the necessity of seeking appropriate medical help.

Chapters:

00:00 Understanding Body Signals and Hormonal Imbalances

03:28 The Impact of Birth Control on Women's Health

06:37 Recognizing Irregularities in Menstrual Cycles

09:23 The Role of Pain and PMS in Women's Health

12:36 Seeking Holistic Solutions for Hormonal Issues

16:17 Understanding Hormonal Symptoms and Solutions

17:12The Importance of Hormone Testing

18:37 Lifestyle Changes for Hormonal Balance

18:43 Understanding Polycystic Ovary Syndrome (PCOS) Diagnosis

21:25 Listening to Your Body: Hormonal Health Insights

For more help with working out what is going on with your hormones:

- Dr. Lara Briden Period Repair Manual

Most women were taught about their periods - but not their cycle. In this first episode, Toni breaks down the four phases of your menstrual cycle and how each one impacts your mood, energy, appetite, and motivation. You’ll learn what’s really going on with your hormones week to week, why it’s not all in your head, and how syncing with your cycle can help you feel more empowered and in control.

This is the education we should have gotten in school - and it just might change everything.

FREE DOWNLOAD: "Your Menstrual Cycle Facts"

For more guidance and awareness about your cycle, I highly recommend:

- Downloading the Clue app or any other period tracker app

- Reading Lucy Peaches' Period Queen book

- Listening or reading anything by Nicole Jardim and Lara Briden

Next week, Toni will be discussing what happens when your hormones aren't balanced (AKA when everything goes wrong)

Welcome to She Knows Her Body - the podcast that helps women understand how their bodies actually work, so they can make confident, informed choices about their health.

Hosted by Toni Plumb, a degree-qualified nutritionist and personal trainer with over a decade of experience, this show is here to fill the massive education gap in women’s health. Because let’s be real - most of us were never taught how our hormones, metabolism, mood, and energy actually work. And we’re left wondering: Why didn’t anyone tell me this sooner?

From menstrual cycles to perimenopause, blood sugar to stress, Toni breaks down the science in a bold, relatable, and empowering way. No fluff. No fear tactics. Just honest, evidence-based conversations that put the power back in your hands - where it belongs.

Whether you're navigating energy crashes, weight changes, hormone chaos or just want to finally feel at home in your skin - this podcast will help you tune in instead of shut down.

Because when she knows her body… she owns her power.

New episodes every week.