You've tried the sleep tips. You've tried the supplements. You've gone to bed earlier, cut back on screens, downloaded the meditation app.

And you're still not sleeping.

Here's what I want you to understand: you don't have a sleep problem. You have a hormone problem. And that distinction changes everything about how you fix it.

In this episode I share the story of Fiona — a client who came to me completely exhausted, caught in a vicious cycle of hot flushes, night anxiety, afternoon energy crashes and creeping weight gain. And I walk through exactly what we did to break that cycle and get her sleeping again.

Fiona was doing everything right. She was smart, capable and had tried every sleep solution she could find.

But she was waking multiple times a night drenched in sweat. Hot flushes pulling her out of sleep just as she'd finally drifted off. Then lying there afterwards with her heart pounding and a low-level anxiety she couldn't explain.

The days were brutal. She'd crash around 2pm and spend the afternoon reaching for sugar and coffee just to function. The weight was creeping on. She was eating less and exercising more, which made her more exhausted, which made her sleep worse.

She was completely stuck.

When she came to me she said: "I feel like my body has completely given up."

This episode is for every woman who has felt exactly that way.

🔹 Why hot flushes and night sweats are an oestrogen issue — not a sleep issue When oestrogen fluctuates, your body's internal thermostat becomes unstable. Your brain gets a false signal that you're overheating and triggers a flush to cool you down. This pulls you straight out of deep sleep. Treating this as a sleep problem will never work because it is an oestrogen regulation problem.

🔹 Why night anxiety is a progesterone issue That low-level dread you feel lying awake in the middle of the night — that sense of unease you can't quite explain — is your nervous system without its natural calming buffer. Progesterone is that buffer. When it drops, everything feels bigger and harder to manage after dark.

🔹 The afternoon energy crash and cravings explained Poor sleep keeps cortisol elevated. Elevated cortisol drives sugar and carbohydrate cravings as your body desperately looks for a quick energy hit. So you reach for the chocolate at 3pm, your blood sugar spikes and crashes, you feel worse, and that night the whole cycle repeats.

🔹 Why magnesium alone is never going to be enough Magnesium is a wonderful support tool. But it cannot replace declining progesterone, stabilise fluctuating oestrogen or reset a dysregulated cortisol pattern. If you've been taking magnesium and still not sleeping, this is why.

🔹 What we actually did to fix Fiona's sleep We stopped treating her sleep as a sleep problem and started treating it as a hormone problem. Within the first week her night sweats reduced noticeably. By week three she was sleeping through most nights. The afternoon cravings were almost gone. The weight started shifting. And she said, "I feel like myself again."

Most advice out there for perimenopause sleep is aimed at helping you fall asleep faster without ever asking why you're not sleeping in the first place.

The why matters. It matters enormously. Because the why determines the fix.

For most women in perimenopause and menopause, the why is hormonal.

The 3am Fixis the simplest, most targeted way to start addressing the hormonal drivers of broken sleep.

✅ Five short video lessons ✅ A practical workbook and daily tracker ✅ Bonus supplement guide ✅ Just $37 — with a full action-based money-back guarantee

👉 Start the 3am Fix this week

The Hormone Code is my signature 8-week program where we address every piece of the hormonal puzzle — sleep, weight, energy, mood, digestion and more.

This is exactly what Fiona did. And it changed everything.

👉 Learn more about The Hormone Code

Want personalised support? I have limited spaces available for 1:1 consultations where we look at exactly what's going on for you specifically.

👉 Book here

Find The Hormone Hub Podcast on: 🎧 Spotify 🎧 Apple Podcasts 🎧 YouTube 🎧 Amazon Music

If this episode helped you, please share it with a friend. And make sure you're subscribed — next episode we get into the practical side of all of this and the results are honestly remarkable.

Big love, Kylie x

If you're waking at 3am, lying there with your brain running laps while the rest of the world sleeps, this episode is for you.

Not because I have another list of sleep tips. But because I want to tell you something that nobody else has probably said to you yet.

This is not stress. This is hormonal. And it is completely fixable.

In this episode of The Hormone Hub Podcast I get really honest about my own sleep struggles — the racing brain, the random 3am worry spiral, the sadness that arrives out of nowhere in the middle of the night — and I explain exactly what is driving all of it from a hormonal perspective.

Because once you understand what's actually going on, everything changes.

🔹 Why perimenopause sleep problems are hormonal, not psychological When progesterone declines in your 40s, you lose your body's natural calming buffer. That anxiety, that sadness, those racing thoughts at 3am? This is low progesterone. Not a mental health crisis. A hormone shift.

🔹 The cortisol and blood sugar connection When blood sugar drops overnight, your body releases cortisol and adrenaline to compensate. Those hormones do their job — but they also pull you straight out of sleep. This is one of the most common and most overlooked drivers of 3am waking in women over 40.

🔹 The exhausted but wired cycle Your cortisol rhythm has flipped. High when it should be low. Low when it should be high. So you're dragging through the day and wired the moment your head hits the pillow. This is not a personality trait. It is a hormonal pattern.

🔹 Why alcohol is making things worse It feels like it helps you relax. But biologically, alcohol reduces your REM sleep, raises your body temperature and increases the likelihood of waking in the second half of the night. I share my own experience with this — including the nausea — and what I suggest instead.

🔹 What to do when the 3am brain loop starts Two practical, science-backed strategies you can use tonight to calm your nervous system and get back to sleep without lying there fighting your own brain.

Most sleep advice is not designed for your body. Not at this stage of life. Not with what your hormones are doing right now.

Sleep hygiene, meditation apps, earlier bedtimes — none of these are bad suggestions. But if your progesterone is low, your cortisol is dysregulated and your blood sugar is crashing overnight, no amount of screen-free evenings is going to fix that.

You are not failing at sleep. You are solving the wrong problem.

This episode will help you start solving the right one.

The 3am Fix is a simple, structured 7-day hormonal sleep protocol built specifically for women over 40.

✅ Five short video lessons ✅ A practical workbook ✅ A daily sleep tracker ✅ Bonus supplement guide

Most women feel a real difference within 48 hours. Just $37 and backed by a full action-based money-back guarantee.

👉 Grab the 3am Fix here

If you're ready to address the full hormonal picture — sleep, weight, energy, mood and more — The Hormone Code is my signature 8-week program for women in perimenopause and menopause.

👉 Learn more here

Find The Hormone Hub Podcast on: 🎧 Spotify 🎧 Apple Podcasts 🎧 YouTube 🎧 Amazon Music

If this episode resonated with you, please share it with a friend who needs to hear it. And make sure you're subscribed so you don't miss Episode 126 — where we go even deeper into why you don't actually have a sleep problem at all. 👀

Big love, Kylie x

I had one of those "right… okay then" moments this week. Within 24 hours: • Skin cancer check revealed a barnacle • Prescribed bifocal glasses • Bowel screening test arrived in the mail And I just sat there thinking… Is this what we're doing now? It was a bit of a wake-up call. Not in a dramatic way. Just that quiet realisation that things are shifting. And if I'm honest… I know so many of you are feeling the same. You're doing all the right things. But: You're waking exhausted Your sleep is off Your energy isn't what it used to be Your body just feels different So in this podcast episode, I talk about: • Why your body starts sending these signals • Why sleep is often the first thing to unravel • What actually helps (without overhauling your life) • And what I'm working on next to help you fix it This is just the beginning of a deeper conversation we need to have. Because this isn't random. And it's not something you just have to "put up with."

The Hormone Hub Podcast Is Back! After recording more than 120 episodes, I stepped away from the podcast for nearly two years. And today… we're officially back. In this first episode, I wanted to start with an honest conversation about why I took a break, what's changed, and why these conversations matter now more than ever. The Problem Women Are Facing Right Now When I first started working in this space back in 2017, hardly anyone was talking about perimenopause. Now? It's everywhere. And while that's a good thing… it's also created a new problem: Information overload. Women are being told to: Eat massive amounts of protein Try the latest menopause supplement Train harder Follow extreme protocols Completely overhaul their lifestyle And when those things don't work, women often assume they're the problem. But the truth is much simpler. There's nothing "wrong" with you, you're evolving. If nutrition feels confusing right now, I've created something to help. Download the FREE Healthy Hormone Foods Guide Inside you'll learn: ✔ The foods that support hormone balance ✔ How to stabilise energy and metabolism ✔ Simple nutrition foundations that actually work 👉 Download it here: https://www.myhormonehub.com/hormone-healthy-foods-guide This guide is designed to help you focus on the fundamentals — not the trends.

In this special episode of The Hormone Hub, I want to thank you all for your incredible support and engagement throughout this journey. Reflecting on the purpose of this podcast, I've always aimed to create a supportive space for women navigating perimenopause and menopause. As we all know, life has its seasons. After much thought, I've decided to take a step back to recharge, refocus, and realign with my goals. This means The Hormone Hub podcast will be taking a pause. Rest assured, my commitment to providing support remains as strong as ever. Consultations and programs will continue to be available, and I'll be sharing updates through our website and social media channels. I encourage you to stay connected and remember, this is not the end, but a new beginning. Thank you once again for being a part of The Hormone Hub community. Your stories, feedback and support have been a constant source of inspiration. I look forward to continuing our journey together in new and meaningful ways. Until next time...

Big love Kylie x Book a consult HERE https://calendly.com/well-balanced-woman/60mins Join The Hormone Code HERE https://kyliepinwill.com/the-hormone-code-self-guided-version/

You are not going crazy... all of the weird and wonderful symptoms of perimenopause and menopause are indeed very real for many of us. 🌸 ​ With hormone levels that are wildly fluctuating and changing, many women may find themselves increasingly susceptible to chronic inflammation, which can show up as: ​ 😴 Persistent fatigue 🦴 Joint and muscle pain 🍽️ Digestive issues 🌧️ Mood swings and mental health challenges 🌿 Skin problems ⚖️ Weight gain 🌙 Insomnia ⚡ Hormonal imbalances ​ These symptoms can significantly impact daily life, affecting work performance, physical activity, social interactions, and overall well-being. ​ In this episode, I give you practical tips for managing chronic inflammation, including adopting an anti-inflammatory diet, engaging in regular physical activity, practicing stress management techniques, considering appropriate supplements and medications, and making mindful lifestyle choices. 💪 ​ It is 100% possible to significantly reduce inflammation and improve your overall well-being. 🌿 ​ No woman is getting chunky, achy, and cranky on my watch! 💃✨ ​

Hands up who had a perfectly mapped out birth plan, complete with essential oils and god knows what else was a good idea at the time, that never even made it out of the bag!

Well just like those birth plans... menopause doesn't always get with the program.

Today we welcome Shirlee Williams, a spiritual mindset and yoga coach with over two decades experience in the wellness space, who was sure she would have menopause in the bag. Her body however, had other ideas.

Shirlee shares her deeply personal and inspiring journey through menopause, with a new partner along for the ride, revealing the challenges she faced and the valuable lessons she learned along the way.

Shirlee's story highlights the importance of finding ways to support yourself through this transition, the significance of self-care, open communication with partners, and using affirmations to foster a positive mindset.

There's no doubt that our hormones can leave us feeling off kilter. Today we dive into the emotional rollercoaster that many of us are experiencing - anger, rage, stress, and that snappy feeling. ​ We look at the common triggers, and 5 signs that cortisol, the sneakiest of our stress hormones, is wreaking havoc on our well-being. ​ From real-life stories and client experiences to practical tips for managing stress, in this episode I have valuable insights on identifying the warning signs of burnout and steps you can take to regain control. ​ Whether you're feeling overwhelmed, tired, or just a bit off, this episode is packed with advice to help you find your calm and improve your overall quality of life. ​ Key Topics: ​ 😡 The connection between anger, stress, and cortisol. 🔥 Recognizing the signs of burnout. 🗣️ The impact of negative self-talk and internal chatter. 🧘 Practical strategies to manage stress and improve mental clarity. 🏆 Real-life success stories from the Hormone Code Program. 🥗 Tips for reducing cortisol through diet and lifestyle changes. ​ Now sit back and relax... that's an order! ​ 🎧 Tune in here: https://kyliepinwill.com/2024/05/21/episode-119-5-signs-stress-is-making-you-angry/

If you're losing hair by the handful...you're not alone. It's another alarming gem of peri and menopause waiting to surprise us and a hot issue discussed regularly over in our Community. Welcome to The Hormone Hub Podcast where today we're looking at why it can feel that we're about to go bald at the same time hair is reappearing randomly on our face. There's usually an underlying reason (or two), so in this episode we look at the causes - from hormonal imbalances and stress, thyroid and auto immune conditions, nutrient deficiencies and even long term medications which can be the culprit. What's a girl to do? I'm here to share some practical advice on how to manage these changes. We'll discuss the importance of diet, specific nutrients like zinc and iron, and the role they play in hair health. It's about more than quick fixes; it's about understanding and adapting to your body's needs during perimenopause. I'll share strategies for supporting your thyroid, managing stress, and optimising your nutrient levels for overall health. Remember, you're not alone on this journey. Knowledge is power, and I'm here to help you regain the confidence that comes with taking back control of your health. I hope you enjoy this episode!

I am constantly asked about "the thing" that will fix whatever our big health bugbear is ... crazy hormones, digestive issues, anxiety, weight gain, hair loss, not sleeping, and so on. Generally, the answer women are looking for is the magic supplement or type of diet, or which dose of HRT, but the glaring reality is, if we want things to be different, we need to do things differently. Fresh from our latest Bali retreat I'm feeling very inspired by the pivotal role that lifestyle plays for us - and how we need to take personal responsibility for ourselves and stop looking for a quick fix or a band aid. You are not defined by a diagnosis, a health condition or your weight, nor are you a victim. You are NOT broken - our supermarket foods and medical/pharma system (think chemist chains) is what's broken. This episode is a call to action for anyone ready to break free from this cycle that often overlooks the underlying drivers that are keeping us unwell and overweight. You can't heal a body that's in a stressed state. My challenge for you... is to have a vision for your health, what does your future look like, in 1 year, 5 years, 20 years. How energetic are you? How mobile and active are you? Are you physically able to do everything you want to? Are you calm and relaxed? Are you happy? It's what you do today that your future self will thank you for. I hope you enjoy this episode! are