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New Year’s resolutions often fail in menopause because the usual January diet rules ignore sleep disruption, stress load, cravings, and decision fatigue. In this episode, coaches Juli and James share a calmer January framework for women 40+ and a simple mini reset you can try this week.

In this episode:

• The January trap and why urgency backfires
• Menopause reality check: sleep, stress, appetite, energy
• Why all-or-nothing rules fail and what works better
• The missing ingredient: support and accountability
• A simple January framework for women 40+
• The 7-day Anchor Meal challenge

Ready for a calmer January?

If you want January to feel steady instead of chaotic, Transform in 4 is our four-week reset built for women 40+. You’ll learn and practise a simple, realistic way of eating that reduces overwhelm and helps you feel back in control. It’s the perfect plan to follow when you’re tired, busy, hormonal, and still want results.

Transform in 4 pre-work starts 2 January 2026 and the programme begins 5 January 2026: t4.fabulousbeyond40.com

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If you’ve ever woken up on January 1, stepped on the scales and thought, “Right. That’s it. I need to lose weight. Now,” this episode is for you.

In this conversation, we dig into menopause weight loss vs fat loss, why the usual New Year crash diets hit so much harder in midlife, and what to do instead so January isn’t just punishment for whatever happened in December.

Here’s what we cover in Episode 74:

• Why the classic December “I’ve blown it” → January “emergency diet” cycle feels tougher in peri and post-menopause
• What’s actually changing in your body: shifts in fat distribution (hello, menopause belly fat), muscle loss, appetite, sleep and stress
• The difference between chasing scale weight and actually improving body composition in menopause
• Why the scales often feel like they’re gaslighting you – and why that number tells you nothing about fat, muscle, bloat or your worth
• Our 5-Step Hierarchy of Fat Loss in Menopause:
• How to turn all of this into a realistic 2026 plan that fits your actual life – work, kids, caring, chaos and all

By the end, you’ll have a clearer picture of what you’re really chasing (fat loss, health, confidence, energy) and why your midlife body needs a different approach from your 30-year-old self.

Free live workshop: Five Steps to Master Your Menopause Weight Loss in 2026

If you’re listening before Wednesday, December 17, we’d love you to join our free live workshop, Five Steps to Master Your Menopause Weight Loss.

In about 90 minutes, we’ll help you:

• Identify which of the “big rocks” matters most for you right now
• Choose one or two simple actions you can actually stick with for the rest of December
• Sketch out a realistic, compassion-filled 2026 plan that focuses on fat loss, health and confidence – not detox punishment and diet misery

🗓 Wednesday, 17 December – 6 pm UK / 1 pm Eastern / 10 am Pacific
💻 Live on Zoom, with workbook and replay for everyone who registers

Save your free seat at: fivesteps.fabulousbeyond40.com

And if you’ve got a friend who always messages you on New Year’s Day saying “I need a new diet,” send her this episode and the workshop link so you can do January differently together.

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Menopause cravings are no joke. One minute you are fine, the next you are elbow-deep in the biscuit tin, finishing the crisps, or pouring another glass of prosecco you did not really plan to have.

In this episode of Empower Your Menopause, coaches James and Juli break down what is really going on with cravings in midlife and why they often feel louder during perimenopause and post-menopause, especially around the holidays. Spoiler: it is not because you have no willpower.

You will learn:

• Why shifting hormones, stress and sleep make cravings stronger in menopause
• What different cravings, from chocolate to crisps to boozy treats, might be pointing to
• A simple Cravings Compass framework to help you decode what your body and brain are asking for
• Real-life holiday examples and kinder strategies so you can enjoy festive food without feeling out of control or waking up in January full of guilt

This is not a diet lecture and we are not taking away your chocolate. It is about understanding the signals behind your cravings so you can respond with more calm, confidence and choice.

Listen in, choose one craving moment to work on this week, and know that you are not the only one eyeing up the biscuit tin.

Get your Menopause Impact Assessment

Our 45-minute Menopause Impact Assessment coaching session is where clarity begins. In our session we'll use a validated symptom assessment — not a guess, not a trend — to help you understand exactly how menopause is affecting your body, mind, and daily life. Then we’ll help you create a personalised, practical plan to start feeling better.

See https://impact.fabulousbeyond40.com/

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Struggling with midlife sleep? Your evening screen time may be the culprit. Coaches James & Juli unpack a simple digital detox for hormonal health: why blue light and doomscrolling delay melatonin and how to use the 3-2-1 wind-down to reset your evenings. Expect practical boundaries, tiny rituals you can keep on your busiest week, and an easy “1-0-0” starter if 3-2-1 feels big. Earbuds in, screens down - and prepare to sleep better, think clearer.

Work with us:

If you want a personalised roadmap for sleep, stress, food, and movement that fits your life, the Menopause Impact Assessment is spot-on. It’s just £10 / $13 for Black Friday, there are still some spots left, so grab yours today. And if you know anyone else who struggles with this, it would make a great gift!

See https://impact.fabulousbeyond40.com/ to book your slot

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In this episode Juli and James dive into ultra-processed foods following some shocking new research, plus what that might mean for your body in midlife.

Here’s what we cover:

• What this big new study on ultra-processed food is actually saying
  What counts as an “ultra-processed food” in normal human language
• How ultra processed foods might affect your organs, symptoms, and long-term health in menopause
• Whether you really have to give them up completely
• Simple, realistic swaps you can make even when life is chaos

Ready to dive into ultra processed foods. Press play and let’s go.

Get Your Menopause Impact Assessment

If you listen to this and think, ‘Right, this is me – my diet’s a bit too packet-heavy and I don’t even know where to start,’ that’s exactly what we help women with every day.

One of the best next steps you can take is to book a Menopause Impact Assessment call with us.

On that call, we’ll:

• Go through your main symptoms, your lifestyle, and your current eating pattern.
• Help you spot where ultra-processed foods and other habits might be driving your low energy, weight changes, mood, or sleep.
• Identify your biggest ‘levers’ for the next 8–12 weeks.
• And give you a simple, personalised action plan that actually fits around your work, your family, and everything else on your plate.
  
  

If you want some expert eyes on your menopause jigsaw, head to the link in the show notes to book your Menopause Impact Assessment call. We currently have a Black Friday sale where the cost of that is just £10 or $13, more than a 50% discount but we only have limited slots. Book in at impact.fabulousbeyond40.com

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Welcome back to Empower Your Menopause, the podcast all about health, happiness, and hormones for women 40 and beyond.

In this episode, James and Juli are joined by coach and mentor Sherry King to talk about the season that can stretch even the most capable woman into human toffee: the holidays when you’re smack in the middle of the sandwich generation.

If you’re juggling kids or teens, supporting ageing parents, keeping work afloat, and wondering what “sleeping properly” even feels like anymore, this one’s for you. Sherry shares practical, real-life ways to protect your bandwidth without burning bridges — think boundaries that actually stick, calmer evenings, and “good-enough” systems you can keep going when life is loud and everybody wants a piece of you.

To find out more about Sherry

See https://www.sandwichgenerationsupport.co.uk/

Our Black Friday offers

Get £13 off the Menopause Impact Assessment — get a targeted plan, fast but we only have 20 sessions available. Now just £10 / $13

https://impact.fabulousbeyond40.com/

£200 off Nail Your Nutrition — 17=page highly personalised nutrition plan + coaching call for women 40+. Now just £99 or $130

https://nyn.fabulousbeyond40.com/

20% off Menopause at Work: From Awareness to Action — our four-week workplace series for businesses who want to show they care about their staff.

https://fabulousbeyond40.com/business

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In this episode James and Juli jump for a special episode to talk about an important announcement that was made this week in the USA where the FDA — Federal Drugs Administration — is removing the scary black box warnings from menopause hormone therapy.

What does the announcement mean? Why have things changed? What's it been replaced with? are the kind of topics we cover in this quick update episode.

If you feel as though this was helpful and you know someone who could benefit from listening, please like, share and subscribe.

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Welcome back to Empower Your Menopause — the show where we cut through the fluff and give you practical, science-backed steps to feel better in midlife.

In this episode we’re taking on creatine — possibly the most misunderstood supplement in the room.

There’s a lot of social media hype about creatine at the moment, especially when it comes to high doses, and so we thought we’d talk about where and why it can be a smart, simple add-on for women 40+ - and what to avoid.

Over the 30-minute episode we cover what it is, why it’s useful during menopause, how to take it safely, and what to expect. We’ also tackle the big worries — kidneys, weight, “bulking” — and finish with a quick Q&A.

Hit play to have a listen!

Black Friday deals mentioned in the episode:

Menopause Impact Assessment session with James or Juli — £13 off, so now just £10 (the equivalent of $13). See here to book https://impact.fabulousbeyond40.com/

Nail Your Nutrition — £200 off, so now just £99 or $130. 17-page highly personalised nutrition guide for women in menopause, including a 30-minute coaching call with us. See here to book https://nyn.fabulousbeyond40.com/

20% off Menopause at Work: From Awareness to Action — our four-week workplace series. See https://fabulousbeyond40.com/business