The Beth Goodrham Podcast - Lifestyle & Health for Women

A Relaxed, Real-Life Christmas 🎄

Do you know that picture-perfect Christmas with matching pyjamas, handmade everything, and total calm?
 Yes… me neither.

In this episode, I share a relaxed, realistic approach to Christmas — one that still feels magical, but without the pressure, perfectionism, or panic on Christmas Eve.

Inspired by the idea of The Relaxed Woman, I talk about why so many of us feel overwhelmed at Christmas and how we can do things differently this year.

I share six simple pillars for a calmer Christmas, including:

• Identifying your Christmas non-negotiables
• Knowing what always trips you up (and getting ahead of it)
• Why it’s okay to please yourself
• Letting go of comparison
• Going easy on yourself (shop-bought is fine)
• Automating, delegating, eliminating — and faking it till you make it

This episode also holds space for anyone who finds Christmas emotional or complicated.

There’s also a 20% discount code for Stripe & Stare at the end of the episode: BETH20

If you enjoyed this episode, please share it, follow the podcast, or come and follow me on Instagram at Beth Goodrham. Your support really means the world.

Wishing you a calm, kind, and gently magical Christmas 🎄✨

In this episode, I help you ditch the “I’ll start again in January” mindset and show you how to step into the new year already feeling strong, grounded and proud of yourself — not frazzled or starting from scratch.

If you started the year journaling, meditating, doing yoga, taking your supplements, going to bed early… and then somewhere along the way life happened, this episode is your gentle reminder that you can always begin again. And you don’t have to wait for January to do it.

You’ll learn:

• 🌿 Why you started your habits in the first place — and how to reconnect with that feeling
• 🧘‍♀️ How to reintroduce habits without overwhelm (no more “I’ll do everything perfectly starting Monday”)
• 🔁 Why we stop doing the very things that made us feel good
• ⏳ How to build momentum before the new year instead of limping across the finish line
• 💛 How to make your habits feel like tiny acts of love, not punishment
• 🌠 A powerful visualization for the version of you on December 31st — and how to become her now

This episode is a practical, comforting, honest reset for anyone who wants to finish the year with intention, ease and confidence. No pressure. No perfection. Just gentle recommitment to yourself.

If it resonates, I’d love to hear — come say hello on Instagram at @bethgoodrham. And if you know a friend who needs this reminder, please share the episode with them. It would mean the world to me! 

Feeling puffy, achy, tired, or just off? These could be signs of inflammation in women. In this episode, I explain what inflammation is, why it increases in midlife, and practical ways to reduce it.

Learn how to spot inflammation through common symptoms like:

• Stiff or achy joints
• Bloating and puffiness
• Brain fog or fatigue
• Mood changes
• Poor sleep

Reduce inflammation naturally with simple steps:

• Eat anti-inflammatory foods like berries, leafy greens, nuts, seeds, oily fish, turmeric, and ginger
• Manage stress with journaling, deep breathing, short walks, or gentle yoga
• Prioritize sleep and consistent routines
• Move consistently with gentle exercise and stretching
• Limit processed foods, sugar, trans fats, and alcohol
• Reduce exposure to toxins, use natural products, filter water, and spend time in nature

Taking small, consistent steps can improve energy, mood, sleep, recovery, and overall comfort in your body.

Resources and guides mentioned in this episode:

• The Sauna Solution - A Simple Way To Feel Better In Your Body & Your Life
• Cold Plunge - How To Get Started, The Ultimate Guide
• 7 Day Low Carb Sugar Free Re-Set

DM me on Instagram at @BethGoodrham to share your takeaways or the small changes you’re making.

Years ago, when I was styling, I worked with lots of women older than me. There were some things they said that I didn’t fully get at the time: “I feel invisible.” “I only wear jeans, I can’t imagine wearing anything else.” “I’ve lost my confidence.”

Back then, I could sympathize, but I couldn’t truly relate. Fast forward a few years… and now I do. There are days I feel the same way myself, and that’s exactly what I want to talk about today: why getting dressed can feel tricky as we age, and how to make it simple, enjoyable, and confidence-boosting again.

I share five practical style secrets that have helped me — and countless women I’ve worked with — feel put together every day without spending a fortune or exhausting ourselves:

1. Mindset matters. The right outfit is the one that makes you feel good, not perfect. Even a cozy jumper and jeans can feel empowering if you add a little sparkle or a piece of jewelry that makes you smile.
2. Dress for your lifestyle. Spend more on everyday essentials that keep you comfortable and happy, rather than splurging only on special events. Think jeans you love, sneakers that feel amazing, or a coat that keeps you warm and dry.
3. Know what you love. Style is about knowing what makes you happy, not chasing trends. Pull inspiration from anywhere — interiors, nature, magazines — and prioritize fabrics and fits that feel good against your skin.
4. Create simple systems. Organize your wardrobe so your favorites are visible, rotate pieces regularly, and let go of items that no longer spark joy. Even small changes can make getting dressed effortless.
5. Find your unique style details. Bow, frill, puff sleeve, gold buttons, a particular color — your personal “signature” can be subtle, but it makes you feel intentional and put together every day.

If you’ve ever felt like your wardrobe is overwhelming or uninspiring, this episode is for you. These small shifts — in mindset, systems, and knowing what you love — can make getting dressed feel joyful again.

You deserve to feel seen, confident, and comfortable in your clothes every single day.

Have you ever felt torn between enjoying a peaceful yoga session, a mindful walk, or time in the garden — and feeling like you should be in the gym, lifting weights and tracking protein? This is one of the biggest tensions for women in midlife.

In this episode, I explore the midlife paradox: the pull to slow down, rest, and embrace mindfulness versus the push to stay strong, build muscle, and prioritize your health through weight training for women. How do we honor both needs without feeling like we have to choose one over the other?

We’ll dive into why this tension exists, practical ways to integrate mindful movement with weight training for women, and tips for creating a lifestyle that supports both calm and strength. You’ll discover how slowing down doesn’t mean giving up, and building strength doesn’t mean losing your softness — both can coexist beautifully.

While this episode is designed for you, it’s also something I’m navigating myself. Over the years, I’ve learned that mindful rest and intentional strength training aren’t opposites; together, they create resilience, vitality, and balance.

By the end, you’ll feel empowered to embrace both sides of the paradox — cultivating mindfulness while protecting your body and health through weight training for women. It’s about creating a midlife rhythm that works for your energy, your body, and your lifestyle.

Have you ever wondered why anyone would willingly submerge themselves in freezing cold water? I’ll admit, I used to think it sounded like absolute torture — but after trying cold plunges and speaking with enthusiasts, I’m hooked!

Learn how cold plunges and ice baths help midlife women reduce inflammation, lift mood, and feel truly alive — all from the comfort of home.

In this episode, I share why this icy ritual isn’t punishment — it’s a shortcut to feeling revitalized, easing aches, and calming your mind. I’ll walk you through the benefits of cold plunges and ice baths for midlife women, my personal step-by-step routine, and tips to get started safely at home. Plus, I’ve got a free guide to help you take your first plunge without the guesswork.

Whether you’re curious about cold water dipping, ice baths, or just looking for a natural way to boost energy and reduce stress, this episode is for you. And no swimming is required!

What You’ll Learn in This Episode:

• How cold plunges and ice baths can instantly revitalize your energy and lift your mood.
• Why cold water dipping is a natural tool to ease muscle aches, inflammation, and joint pain.
• How cold plunges can reduce anxiety, improve mental resilience, and even feel meditative.
• My personal cold plunge routine, including gear, timing, and practical tips for beginners.
• How to safely incorporate ice baths at home — no lake or swimming skills required!

Why Cold Plunges and Ice Baths Are So Powerful for Midlife Women:

1. Boost Energy Naturally – The release of endorphins, serotonin, oxytocin, and dopamine leaves you feeling euphoric and ready for the day.
2. Ease Aches and Inflammation – Cold water works like an ice pack for your muscles, reducing soreness and joint pain.
3. Calm the Mind – Deep controlled breathing and the immersive nature of the plunge can reduce anxiety and stress.
4. Build Resilience – Over time, cold plunges help you handle everyday stress with more ease and mental clarity.

Equipment You Might Need:

• Cold plunge tub or ice bath (outdoor or indoor; even a regular bath can work)
• Neoprene gloves and boots
• Swimwear or a comfortable swimsuit
• Hat to retain body heat
• Towel, shower, and warm layers

Free Guide:

If you’re ready to try a cold plunge but want a little guidance, I’ve put together a free step-by-step guide, including recommended gear and tips to make your first experience safe and enjoyable. Download it via the link in the show notes.

Final Thoughts:

Cold water plunging might seem intimidating at first, but once you understand the benefits, it becomes something to look forward to, whether it’s a morning energy boost or an evening moment of calm. This simple practice can have a powerful impact on your mind, body, and overall wellness — and you don’t need to be a swimmer or leave your home.

Helpful Links:

• Cold Water Plunge Blog Post The Benefits & How To Get Started
  – photos and context for my routine
• Lumi Pod Ice Bath
  – my recommended home plunge tub. Get 10% off with the code BETHGOODRHAMSTYLIST at checkout with a minimum spend of £89
• Free Step-by-Step Cold Plunge Guide
  – safe tips to get started
• Podcast Episode On Why Saunas Are the Midlife Woman's Health Secret- an alternative to cold dipping!

5 Health Metrics Every Midlife Woman Should Track (No Scales Required!)

Episode Summary
Most women have spent years focusing on the number on the scale, believing it defines their health. In this episode, I’m sharing the five key health metrics I track that truly matter for women in midlife — and none of them involve weight. From sleep quality to blood pressure, blood glucose, resting heart rate, and cholesterol, these simple and affordable measurements provide deep insight into your body and can help prevent long-term health issues.

I dive into why each metric is important, how to track them in a way that fits your lifestyle, and actionable tips to improve them naturally. You’ll learn how sleep affects hormone balance and energy, how to monitor your heart health without stress, and why cholesterol and blood glucose tracking is essential for women going through perimenopause and menopause. By the end of this episode, you’ll know which numbers to focus on and how to take control of your health in a realistic, empowering way.

Whether you’re looking to boost your energy, manage stress, or simply feel better in your body, this episode is packed with practical advice for midlife women prioritizing their health and lifestyle.

What You’ll Learn in This Episode:

• Why the scale isn’t the best measure of health and what metrics matter more.
• How to track sleep, heart rate, blood pressure, glucose, and cholesterol effectively.
• Simple lifestyle tweaks to improve each metric naturally.
• How these metrics become increasingly important for women in midlife.
• Ways to track your health without stress or overwhelm.

How I Nearly Broke Myself Building My Dream Business — and What It Taught Me About Health, Lifestyle, and Success

💬 Episode Summary

In this episode, I’m taking you behind the scenes of how I built my dream business — and how it nearly broke me. From leaving my career in law and starting a personal styling brand while raising three young children, to discovering “passive income” and experiencing burnout, this is a very honest look at the highs and lows of entrepreneurship, health, and lifestyle.

If you’ve ever dreamed of starting your own business, or you’re a woman in midlife wondering what’s next, I think you’ll really relate to this one. I share what I wish I’d known sooner — how overwork can affect our physical and mental health, how to spot the signs of burnout before it’s too late, and how I rebuilt a more sustainable lifestyle that finally feels good.

I’ll also talk about how my experiences have shaped the work I do today, helping women build businesses that fit around real life — with less stress, more flow, and a lot more self-compassion.

💡 Here’s what I cover:

• How I went from law to styling and built a successful business from scratch
• The myth of “passive income” and what it really takes to make it work
• How burnout and illness forced me to rethink my definition of success
• Why self-compassion and rest are essential parts of any healthy lifestyle
• How I now help women create businesses that work for them — not the other way around

🤝 Work Together? 

These days, I work one-to-one with women who want to grow their business without losing themselves in the process. My business coaching days are relaxed, supportive, and practical — a mix of clarity, strategy, and real-life wisdom for women who want success that supports their health and lifestyle, not drains it.

📩 Email: [email protected]

 🌐 Website: bethgoodrham.com

📸 Instagram: @bethgoodrham

✨ This episode is for you if…

• You’re ready to start (or restart) a business in midlife
• You want to protect your health while building something meaningful
• You’re craving a calmer, more fulfilling lifestyle that truly works for you

 Episode Overview

In this episode, I’m diving into one of my favourite topics — saunas — and how they can transform women’s health and wellness in midlife.

If you’ve ever felt the effects of hormonal changes, disrupted sleep, or flagging energy as you’ve moved through perimenopause or menopause, you’ll love this one. I’m sharing how regular sauna use has become such an important part of my own wellness lifestyle — helping me feel calmer, sleep better, and keep that natural glow that sometimes feels like it’s gone missing in midlife.

I’ll also talk about how to make saunas feel enjoyable (even if you think you don’t like them!) and how a few simple tweaks can help you get all the benefits without the overwhelm.

💫 In This Episode, I Talk About:

• How saunas support women’s health during perimenopause and menopause
• The fascinating science of heat therapy and “heat shock proteins” — and how they help regulate hormones and inflammation
• Why saunas can help with midlife metabolism and stabilising blood sugar
• The skin benefits no one talks about — hydration, collagen, and that gorgeous natural glow
• How heat therapy can calm your nervous system, improve sleep, and boost your mood
• Simple, practical ways to make sauna time part of your wellness routine
• And why I never go into a sauna without my trusty sauna hat!

As someone who’s spent years as a long-distance runner, I’ve always loved being active — but as I moved through midlife, I realised I needed more balance in my lifestyle.

Running and working out gave me energy, but they also raised my cortisol levels. I wanted something that helped me slow down while still supporting my health and fitness. That’s when I discovered the magic of saunas.

Now, I see sauna sessions as a form of mindfulness as much as a form of movement. I’ve done them everywhere — from wild beach saunas in Wales to moonlit sessions under the stars — and every time, I come out feeling grounded, glowy, and more connected to myself.

My Key Takeaways

• Consistency matters: Try 2–4 sessions per week, 10–20 minutes each.
• Glow from within: Saunas improve circulation and boost your skin’s ability to hydrate itself.
• Sleep better and stress less: The heat calms your nervous system and helps you rest more deeply.
• Wellness is better shared: Sauna sessions with friends are joyful, relaxing, and full of laughter.
• Protect your hair and comfort: A sauna hat helps you stay cooler, protects your hair, and makes your experience much more enjoyable.

📚 Resources & Links I Mention

• 💌 Free Download: The Sauna Solution — A Simple Way to Feel Better in Your Body and in Your Life
• And here's a blog post to accompany the episode: Health Benefits of Sauna for Midlife Women
• 🧖‍♀️ My Sauna Hats on Amazon: View Here (Amazon.com)
  
  
• 📖 Book Recommendation: The Power of Hot and Cold — a fascinating look at Finnish sauna culture and how it supports women’s wellness across all stages of life.

Are you feeling restless, stuck, or like you’re questioning everything in midlife? You’re not alone. In this episode, I dive into what a “midlife crisis in women” really looks like—and spoiler alert, it’s not about buying a sports car or trading in your partner for a younger model.  Instead, it’s about navigating the emotional turbulence, unexpected questions, and powerful opportunities that this stage of life can bring.

I share:
 ✨ The common signs of a midlife crisis in women (and why they’re more normal than you think)
 ✨ Why midlife can feel unsettling—but also deeply liberating
 ✨ Practical lifestyle tools to reset, refocus, and rediscover what makes you feel most alive
 ✨ Gentle steps to explore new passions, friendships, and adventures without overwhelming yourself
 ✨ How laughter, awe, and curiosity can transform this stage of life into a powerful new beginning

Whether you’re wondering “Is this all there is?”, craving change, or simply noticing your priorities shifting, this episode will help you reframe midlife not as a crisis, but as an invitation to step into a new, meaningful chapter.

💌 Let’s connect
If you’d like to share your thoughts or your own midlife reinvention story, come find me on Instagram @bethgoodrham

📖 Related blog post: Read the full article here

🎧 Don’t forget to subscribe so you don’t miss the next episode—where we’ll keep exploring ways to thrive in midlife with confidence, grace, and humour.