Transform Your Menopause

Perimenopause brain fog, mental overload and exhaustion takes it's toll and the instinct can me to push through. But what if the real solution is doing less, not more?

In this episode, I talk about:
✔️Why menopause makes mental fatigue and focus a struggle

✔️ The guilt that comes with slowing down and how to stop it

✔️ How creating space helps your brain work better (and feel better)
✔️ Simple shifts to prioritise yourself without the overwhelm

If you’re juggling work, family and the mental load of perimenopause, this is your reminder that rest isn’t a luxury—it’s essential.

👉 Hit play and let’s talk about why less is more when it comes to your experience of perimenopause.

🔖 Keywords: menopause, brain fog, mental health, self-care, burnout, exhaustion, work-life balance, fatigue, emotional wellbeing

Leave a comment - have you experienced a change in your symptoms from slowing down?

Follow me here:

https://www.instagram.com/essexmenopausecoach/

Find out more about working with me in-person or online

00:00 – Why menopause affects your mental energy
02:16 – The power of creating space in your day
04:56 – Simple ways to manage stress & avoid burnout
09:56 – How to personalise your self-care routine

Thanks for listening - drop me a message on IG if you have any questions.

Leaks, discomfort or pelvic pain in menopause?You’re not alone—but you don’t have to just live with it. In this episode, I’m joined byphysiotherapist and women’s health expert Anna Maskell to break downsimple, effective pelvic floor strategies that fit into your daily routine.

We cover:

• Why menopause affects your pelvic floor (it’s not just about weak muscles!)
• How to stop leaks and discomfort with practical, easy-to-follow tips
• Strengthen your pelvic floor without endless Kegels
• Heel raises, breathwork and movement—small changes that make a big impact
• Bladder control tips you can use straight away

If you’ve been dealing with stress incontinence, urge incontinence or pelvic pain, thesesimple but powerful strategies will help you regain confidence, comfort and control.

Timestamps

00:00 –Introduction: Why Pelvic Floor Health Matters in Menopause
10:34 –Common Symptoms: Stress Incontinence, Urge Incontinence & Pain
19:45 –Practical Tips for Managing Symptoms
21:29 –Simple Exercises You Can Do Daily
22:28 –Pelvic Floor & Breathwork: How They Work Together
24:10 –Breathing Techniques to Support Pelvic Health
27:07 –Relaxation & Awareness: Why Less Tension is Key
29:56 –Humming Breath & Its Benefits for Bladder Control
35:07 –Holistic Approaches: Lifestyle Tweaks That Help
40:49 –Final Thoughts & Where to Get Support

📌Want to go deeper?
Join me for myIntroduction to Breathwork for Menopause session atAnna’s studio on March 21st 2025 7:30 PM (£10–£15).

💪Purchase Anna’s Pilates Mat to support your Pilates/yoga/relaxation sessions. Buy here:https://apwellness.co.uk/

👉Links to More:
🔹 Follow Anna on IG:@animatedphysio
🔹 Free trial Pilates class - either at our studio or on Zoom -book here

🐦‍🔥Work with Essex Menopause Coach

🔹Put an end to your menopausal anxiety & overwhelm with my coaching sessionsCLICK HERE

🔹Join my mailing list

🔹Say hello on Instagram!

Are you still feeling exhausted, anxious and stuck—despite doing all the right things?

You started the year determined to get your menopause symptoms under control. You’ve tried the HRT, the supplements, the sleep hacks, maybe even the herbal teas. But here you are, still battling brain fog, waking up at 3 AM, and questioning why nothing seems to be working.

Using a real-life case study of my client Lucy, I'll show you how small, simple changes can turn everything around—without the overwhelm.

Key Insights:

Related Episodes You Might Like:

🎙 How to Go from Overwhelm to Action
🎙 Why You Feel Anxious in Menopause (and How to Fix It)
🎙 Find Your Focus: A Breathwork Exercise for Clarity & Calm

DM me 'TURNING POINT' on Instagram to schedule a chat about your menopause challenges

Comment and tell me your biggest takeaway

Your TURNING POINT is now. Press play and learn how to finally break free from symptom overwhelm.

#menopause #womenshealth #menopauserelief #sleepbetter #hormonalhealth

Cervical screening saves lives, but I know it can feel daunting—especially during menopause when the experience might be more uncomfortable. In this episode of Transform Your Menopause, I’m joined by Natalie McCullough, a Community Outreach Nurse from The Very Important Invitation, who has a passion for making cervical screening accessible for everyone.

We unpack common myths and challenges that stop women from attending their appointments and share practical ways to make the process easier. Natalie offers tips on everything from simple adjustments like speculum size and lubrication to using breathwork to manage anxiety before and during your screening.

Here’s what you’ll take away from this episode:

✨Why cervical screening is still critical during menopause.

05:42 Empowering Patients in the Screening Process

12:58 Solutions and Adjustments for Comfort

18:10 Breathwork Techniques for Relaxation

LINKS & CONTACT

Questions about cervical screening? Need help with your appointment? Get in touch with Natalie and The Very Important Invitation team:

➡️Facebook

➡️Instagram

➡️Website

➡️Email: [email protected]

🔶EssexMenopauseCoach.Com

🔶Instagram

🔶Facebook

🔶Come into my inner circle & join my mailing list

🐦‍🔥Thriving through menopause with simple solutions

Lastly, if you enjoyed this episode, I’d love it if you could rate it or share it with someone who might benefit. Every little bit helps spread the word and empower more women to thrive through menopause.

It’s January and everywhere you look, people are talking about New Year’s resolutions and big plans for the year ahead. But here’s the thing: you don’t have to rush into 2025 with a checklist of changes just because everyone else is.

In this episode, I’m sharing why I’ve stepped away from resolutions and how you can approach the start of the year with more calm and self-compassion. I’ll talk about why this time of year naturally makes us want to slow down and how tuning into yourself—your body, your thoughts and your needs—can guide you to the changes that truly matter.

If you’ve been feeling the pressure to “do all the things,” this is your permission to pause, take a breath and go at your own pace.

This episode is a gentle reminder that there’s no need to rush. It’s okay to take things slow and focus on what feels right for you, in your own time.

Thanks for listening—I hope it gives you a little space to breathe and reflect as we ease into 2025 together.

I'd love to hear your thoughts, please leave your comment or drop me a message on socials...

👋Come & say hi on IG or FB

🐦‍🔥Ready to implement change? Whatever your goal, my easy to follow guide will help you succeed: Perimenopause: From Overwhelm to Action

Want to try some breathwork?

🎧20 minute rest & reset: Breathwork for Menopause

🎧Find your focus: Guided Practice for Menopause

I love supporting menopausal women to go from anxious and overwhelmed to confident & thriving using my simple solutions method.

I'd love to work with you too! Find out more & resources essexmenopausecoach.com

Are you struggling with self-confidence as your body changes? In this episode, I sit down with personal stylist Charlotte Broom, founder of Charlotte Loves Style to explore how embracing your evolving body can positively impact your self-image, family dynamics and overall well-being.

We discuss practical styling tips tailored to midlife and menopause, including how to find clothes that fit beautifully, choose fabrics that feel great, and create a wardrobe that truly reflects you.

Together we share our insights on the ripple effect of self-confidence, explaining how feeling good in your clothes can uplift not only your mood but also your relationships and your confidence at work.

This episode is packed with actionable advice like:

Whether you’re looking for help with your changing body or in need of tips to refresh your style, this conversation has you covered. Make sure to listen to the end for some fantastic listener offers!

🎧 Listen now to discover how dressing for your evolving body can transform your confidence and your life.

Keywords: self-confidence, family dynamics, self-acceptance, personal growth, body image

Links & Info:

🔶Follow Charlotte on Instagram

🔶Check her out on LinkedIn - Charlotte Broom

🔶Free download - 9 steps to find your style

I work with busy professionals who are finding themselves overwhelmed, burn out and struggling with symptoms of perimenopause and menopause.

Ways you can stay in touch:

🔶Subscribe to my mailing list

🔶Come talk with me on IG

🔶Find out more about my Menopause Coaching services

🔶Finding Your Unique Style in Midlife

Thanks for listening -I'd love to hear your feedback below or hear about other topics you'd like covered.

In this episode of Transform Your Menopause, I’m joined by Kirstie Blanchette (Beyond Breast Cancer Coach), who shares her powerful story of being diagnosed with breast cancer at just 35 and the journey that followed. From navigating a double mastectomy to experiencing surgical menopause, Kirstie talks about the challenges of post-treatment life and how these experiences inspired her to coach other women in similar situations. We discuss the practical steps women can take to manage health and well-being during this difficult time.

Takeaways You’ll Love:

🎙️Being diagnosed with breast cancer at a young age is life-changing.

🎙️Post-treatment life often feels like stepping off a cliff—leaving many women feeling lost.

🎙️Support from people who “get it” makes a world of difference.

🎙️Advocating for your own menopause care is often necessary.

🎙️Clear communication with friends and family about what you need is key.

🎙️Lifestyle changes, like diet and exercise, can transform how you feel in menopause.

🎙️Breathwork and meditation are incredible tools to ease anxiety and stress.

🎙️Access to reliable menopause information has improved but there’s still work to do!

Listen now, and don’t forget to share this episode with anyone who might need a little extra support with menopause after breast cancer.

👉Get Kirstie's free workbook: A guide to wellness in Cancer induced menopause

Breast Cancer Now Forum

MacMillan Breast Cancer Forum

Breathwork Episodes you might like to explore:

🎧20 Minute Rest & Reset: Breathwork for Menopause

Follow me on IG @essexmenopausecoach

Find out more about my Menopause Support Services on my website: www.essexmenopausecoach.com

Anxiety - one of the most common struggles during menopause. I talk about why anxiety affects so many women at this stage, how hormone changes play a role, and, most importantly, what you can do to feel better.

From practical breathwork techniques that calm the nervous system to hormone replacement therapy (HRT) and simple dietary changes, this episode is packed with my Simple solutions to help you feel like yourself again.

>> The Guided Breath Awareness Session I mention in this episode

>>Find out more about having a 121 Breathing Assessment with me

>>Say hello on IG for regular updates & insights

Julie (Essex Menopause Coach) and Christina Avraam (Be Stylish, Be Seen) explore the power of personal style, especially for women navigating midlife changes.

Christina shares her journey from a corporate background to becoming a holistic style coach, emphasising the importance of confidence and self-expression through what you wear.

📣"Who wants to look like everybody else anyway?"

We discuss practical tips for women experiencing body changes, your evolving personal style and how to embrace your unique identity. But more importantly, the joy of dressing to feel good.

Takeaways

✨Christina's mission is to help women stay visible and confident.

✨Midlife changes can impact confidence but style can help reclaim it.

✨Personal style should evolve with life experiences.

✨Clothing can be a powerful tool for self-expression.

✨Comfort and style can coexist in fashion choices.

✨Small changes in wardrobe can lead to significant confidence boosts.

✨It's important to dress for your current body shape.

✨Mindset plays a crucial role in how we perceive ourselves.

🌟Every woman should feel like the star of her own show.

Chapters

00:00 Introduction to Holistic Style Coaching

04:14 Christina's Journey

06:34 Navigating Midlife Changes

10:36 Embracing Personal Style and Confidence

12:11 Practical Styling Tips for Women

17:06 The Power of Clothing

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If you would like to carry the conversation on with Christina you can find her on:

👉Instagram: @queen.c111

👉www.queen-c.co.uk

👉Email: [email protected]

I'm Julie, I help menopausal women go from anxious & overwhelmed to confident & thriving using my unique 'Simple Solutions' method

Find out more: essexmenopausecoach.com

If you enjoyed this episode you might like to listen to this one next: ▶️Understanding Skincare During Menopause

This 20-minute guided breathwork session is designed to help you rest and reset, especially during (peri)menopause. This calming practice uses gentle breathing patterns to send signals of safety to your body, helping reduce feelings of overwhelm, anxiety and stress. Whether you need a quick reset, a way to manage anxious moments, or simply want to find calm, this session is here to help.You’ll learn subtle, effective techniques like belly breathing and rib expansion, which can help lower your heart rate and improve digestion. It’s perfect for anyone seeking a moment of peace—whether you’re lying down on a yoga mat or seated comfortably.This practice is especially beneficial for those in perimenopause & menopause but it’s suitable for everyone. Allow yourself to pause, breathe, and find focus whenever you need it.Did you enjoy this session? This is the first time I’ve recorded with background music—how did you find it? Let me know in the comments! 👇If you enjoyed this, you might also like:🌬️Breath Awareness Session🌬️Find Your Focus (5-minute reset)

Don’t forget to subscribe for more menopause breathwork and wellbeing content. Visit my website https://essexmenopausecoach.com/ for more resources or connect with me on Instagram or Facebook