In this episode of the Mell-O-Pause podcast, host Julie Gledhill discusses the pitfalls of fad diets, emphasizing the importance of balance and real food, especially for women in perimenopause. She critiques popular diets like intermittent fasting and low carb diets, explaining how they can be harmful and unsustainable. Instead, she advocates for a nourishing approach to eating that supports hormonal health and overall well-being, encouraging listeners to embrace food freedom and listen to their bodies.

Turning 50 comes with its share of “what now?” moments—especially when you have a family history of diabetes, heart disease, and high cholesterol. In this episode, I’m sharing my latest blood work results (spoiler: mostly great news!), what they mean for my health right now, and how I’m navigating things like low vitamin D, low iron, and even a surprise gallstone. This is real life in perimenopause—raw, relatable, and with plenty of laughs along the way.

-Mell-O-Pause Book 1:1 on line here:

https://www.mell-o-pausenutrition.com/book-online

-Mell-O-Pause Market:

https://www.mell-o-pausenutrition.com/category/all-products

Keywords

midlife health, menopause, nutrition, blood work, vitamin D, iron deficiency, health checkup, proactive health, wellness, lifestyle changes

Takeaways

-Normalize talking about health beyond the scale.

-Focus on overall health, not just weight.

-Blood work can reveal important health insights.

-Vitamin D absorption is affected by estrogen levels.

-Low vitamin D can lead to fatigue and mood changes.

-Iron deficiency is common during perimenopause.

-Food pairing enhances nutrient absorption.

-Proactive health management is essential.

-Embrace changes in the body as we age.

-Personalized nutrition guidance can help navigate health challenges.

Sound bites:

"Throw that scale out!"

"Your weight does not define you."

"Being proactive is key."

Chapters:

00:00 Navigating Health at 50

08:02 Understanding Blood Work Results

14:44 Addressing Vitamin and Mineral Deficiencies

19:33 Embracing Change and Proactive Health

Feel like you're wrestling your pantry at 3pm every day? You’re not alone—and no, it’s not just a willpower thing.

In this episode, we’re talking about what’s really behind those midlife cravings, energy crashes, and snack attacks. Spoiler: it’s your blood sugar, your hormones, and your body asking for support (not a lecture).

Let’s get into the science behind those sudden urges for carbs, why your energy dips like clockwork, and how to fuel your body so you stay balanced, satisfied, and not rage-eating crackers over the sink.

takeaways

• Your body is signaling for help to balance blood sugar.
• Cortisol spikes during perimenopause can lead to cravings.
• Balanced meals are key to managing cravings and energy levels.
• Cravings are not a character flaw but a biological response.
• Listening to your body can help identify true hunger.
• Breakfast is essential for fueling your day.
• Pairing carbs with protein and fats helps stabilize blood sugar.
• Emotional eating is common and valid during midlife.
• Choosing low glycemic index foods can aid in hormone balance.
• You don't need to eliminate carbs; just choose wisely.




Chapters




00:00 Understanding Cravings in Perimenopause

02:47 The Role of Hormones and Blood Sugar

05:47 Practical Strategies for Managing Cravings

08:41 The Importance of Balanced Meals

12:00 Navigating Emotional Eating

14:48 The Science of Carbohydrates

17:47 Creating a Sustainable Eating Plan

20:40 Final Thoughts on Cravings and Nutrition




-Mell-O-Pause Book 1:1 on line here:

https://www.mell-o-pausenutrition.com/book-online

-Mell-O-Pause Market:

https://www.mell-o-pausenutrition.com/category/all-products

In this episode of the Mell-O-Pause Podcast, host Julie Gledhill, NNCP discusses the critical connection between gut health and menopause, particularly during per-imenopause. She explains how hormonal changes can affect digestion, mood, and overall well-being. The conversation covers the gut-brain connection, the impact of leaky gut, and practical solutions for improving gut health through nutrition and lifestyle changes. Julie emphasizes the importance of listening to one's body and offers personalized nutrition guidance to help navigate the challenges of menopause.

Takeaways:

Your gut and hormones communicate constantly.

Fluctuating hormones can disrupt gut health.

Leaky gut allows toxins into the bloodstream.

A balanced microbiome is essential for health.

Serotonin production is largely dependent on gut health.

Bloating and food sensitivities can increase during menopause.

Eating fiber-rich foods supports gut health.

Hydration is crucial for digestion and overall health.

Mindful eating can improve digestion and energy levels.

Personalized nutrition is key for managing menopause symptoms.

Titles:

The Gut's Impact on Menopause

Navigating Gut Health During Perimenopause

Sound bites:

"Your microbiome is like a garden."

"You're not broken. You're not failing."

"It's our time to thrive."

Chapters:

00:00 Understanding the Gut's Role in Menopause

00:59 The Gut-Brain Connection

05:26 Hormonal Shifts and Gut Health

08:13 Practical Solutions for Gut Health

14:50 Listening to Your Body

16:44 Personalized Nutrition Guidance

-Mell-O-Pause Nutrition Book 1:1 on line here

https://www.mell-o-pausenutrition.com/book-online

-Mell-O-Pause Market:

https://www.mell-o-pausenutrition.com/category/all-products

Welcome to the very first episode of The Mell-O-Pause Podcast! 🎉

In this episode, I’m getting real about why I’m starting a podcast at 50 (spoiler: perimenopause hit hard), how I found my way back to the work I love—nutrition—and why I believe this messy, magical chapter of life deserves way more support, laughs, and honest conversation.

I’ll share a bit of my own midlife rollercoaster (hello, identity crisis + chips in bed), plus a cheeky, simplified breakdown of WTF is happening to our hormones—estrogen, progesterone, and testosterone—and why you might be feeling like a stranger in your own body.

If you’ve ever thought:

• "What is even happening to me right now?"

• "Why am I suddenly bloated, anxious, and wide awake at 3am?"

• "Am I the only one craving carbs, crying at commercials, and forgetting why I walked into the room?"

You are so not alone.

Let’s kick this off with some real talk, real tools, and a reminder that you are not broken—you’re just in the pause. And it’s your time to thrive!