Protein targets that require a second job to hit. 12,000 steps that assume you have two spare hours to fill in during the day. Seven hours of sleep, if only it were that simple.

The mainstream wellness advice isn't bad for everyone. It's just not realistic nor designed for your body, at this stage of life. And there's a difference.

If you've been doing everything "right" and still feel terrible this episode is for you.

Kylie breaks down what's actually worth your energy in perimenopause: why protein quality beats protein quantity, why the calorie conversation is more nuanced than anyone's telling you, the one thing nobody talks about enough (fibre - seriously), and how to build a movement routine that fits your actual life.

Plus a word on sleep that finally makes sense of why the standard advice has never worked for you.

In this episode:

• Why 12,000 steps and mountain-sized protein goals are setting perimenopausal women up to fail
  The real protein conversation: quality, variety, and what red meat actually gives you that cups of egg whites and buckets of cottage cheese never will.
• Calories, carbs, and why a balanced plate beats a tracking app every time
• Fibre - the unsung hero of hormone balance (and why cruciferous vegetables deserve more love)
• Movement that fits your life, where to actually start and how to build from there
• Why generic sleep advice is useless and what to do instead

Mentioned in this episode:
The 3am Sleep Fix — $37 — myhormonehub.com/sleep

Most women are handed a prescription without a proper explanation of what they're actually taking and why. This episode fixes that.

Three hormones. What each one does, what happens when you lose it, what the options are in Australia right now, and how to think about what you actually need. Plus how to have a better, more informed conversation with your GP.

This is information so you can advocate for yourself. Informed women get better outcomes.

• What oestrogen actually does in your body beyond hot flushes

• What happens to your bones, brain, heart and mood when oestrogen declines

• Body-identical oestrogen vs synthetic and why it matters

• Delivery methods available right now including gels as a patch alternative

• Why progesterone drops first and what that does to your sleep and anxiety

• Body-identical micronised progesterone vs synthetic progestins and why they are not the same thing

• Testosterone for women, what it does, who needs it, and how it's prescribed in Australia

• Who needs what at each stage from early perimenopause through to post-menopause

• Women who thought they couldn't have MHT and why that conversation is worth having again

• How to talk to your GP and what to specifically ask for.

Most women have never heard of it. Most GPs aren't offering it. And the ones who have been prescribed it often aren't using it correctly.

Vaginal oestrogen is the most underused, most underprescribed, most life-changing treatment in the menopause space. In this episode, Kylie makes the case for why she believes every woman in perimenopause and menopause should be using it — and gives you everything you need to understand it, use it correctly, and advocate for yourself with your doctor.

This is the conversation every woman in perimenopause and menopause needs to hear.

If you've been trying to fix your hormones and getting nowhere, this episode might completely change how you look at your body.

Because here's the thing: everyone's focused on hormones. But your gut is the one running the show.

Your gut microbiome produces neurotransmitters, metabolises your oestrogen, regulates your blood sugar, and determines how well you absorb every nutrient you eat. When it breaks down and in perimenopause, it often does, everything suffers. The bloating, the brain fog, the exhaustion, the mood swings, the weight that won't shift. All of it.

In this deep-dive episode, Kylie breaks down the gut-hormone connection in a way that will make everything finally make sense.

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.