Drop me a message and let me know if there is anything you would like me to cover in a future episode.

Drop me a message and let me know if there is anything you would like me to cover in a future episode.

The Anxiety That Arrived Without a Reason

When you’re anxious about nothing and everything simultaneously

In this episode:

You’re lying in bed. Nothing has happened. Nobody has said anything. And yet your chest is tight, your heart is racing, and your brain is scanning for threats that don’t exist. I explain why menopause anxiety is hormonal, not psychological — the progesterone-GABA deficit, the serotonin fluctuation, the lowered cortisol threshold — and give you practical tools: morning light, caffeine timing, extended exhale breathing, and the art of not fighting the anxiety, which paradoxically makes it worse.

Your One Thing this week:

Tomorrow morning, step outside within the first hour of waking. Stand in natural daylight for five minutes. No phone. Just light. Do it every morning this week and notice whether your afternoon anxiety is any different by Friday.

Links:

→ Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards

→ Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/

If this helped you understand your anxiety, send it to the woman who cancels plans because the dread is too much. Tell her: it’s hormonal. It’s temporary. And there are things that help.

Drop me a message and let me know if there is anything you would like me to cover in a future episode.

The 10pm Scroll: Why Your Phone Is Ruining Your Menopause

Screen time, blue light, doom-scrolling, and what they’re doing to your already-disrupted sleep

In this episode:

You pick up your phone to check the time. Forty-five minutes later you’re watching a stranger reorganise her pantry. I explain why scrolling feels like rest but is actually stimulation — the dopamine hits, the blue light suppressing melatonin, the micro-cortisol spikes from news and comparison content — and why all of this hits harder in a menopausal nervous system. Plus the single most effective change you can make tonight: charge your phone outside the bedroom.

Your One Thing this week:

Tonight, put your phone face-down one hour before you want to sleep. Just tonight. See what happens. Notice whether you fall asleep faster and whether the 3am wake-up is less intense.

Links:

→ Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards

→ Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/

If this made you look at your phone differently, send it to someone. Preferably not via a 10pm text that starts a scrolling conversation.

Drop me a message and let me know if there is anything you would like me to cover in a future episode.

The Rage Episode: Why You Want to Scream at Everyone and It’s Not Your Personality

The sudden anger of menopause and what it’s actually telling you

In this episode:

My husband was eating an apple. Just eating an apple. And the sound made me want to leave the country. If you’ve experienced disproportionate, white-hot rage over absolutely nothing, this episode explains why. I cover the progesterone-GABA connection, why your emotional buffer has thinned, and five practical ways to manage the rage without suppressing it — including why a blood sugar crash before dinner might be the trigger nobody suspects.

Your One Thing this week:

Identify your physical warning signal — the thing your body does before the rage arrives. Heat, tension, jaw clenching, shallow breathing. Just notice it this week. Because the moment you can see it coming, you have a choice.

Links:

→ Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards

→ Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/

If this described your recent behaviour, send it to someone. Preferably not while you’re still angry.

Drop me a message and let me know if there is anything you would like me to cover in a future episode.

The Career Conversation: When Menopause Meets Your Ambition

How to protect your professional life when your body is rewriting the rules

In this episode:

Nobody talks about this at work. You’re sitting in a meeting with brain fog, anxiety, and a hot flush threatening to arrive at any moment — and you’re performing your way through it. I cover the hidden workforce crisis (one in ten women have left or considered leaving their jobs because of menopause), practical strategies for managing symptoms at work, whether and how to have the disclosure conversation with your employer, and the provocative question: is menopause asking you to change your career, not just endure it?

Your One Thing this week:

Identify your best two hours of the day — the window where your brain is clearest. Then protect that window for your most important work. Stop answering emails in your peak hours.

Links:

→ Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards

→ Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/

If you know a woman who is silently struggling at work, send her this. Tell her: you’re not falling apart. You’re working through something. And there are strategies that help.

Drop me a message and let me know if there is anything you would like me to cover in a future episode.

The Emotional Eating Episode (No Judgement. Just Honesty.)

Why you eat your feelings at 9pm and what to do instead

In this episode:

Let’s just say it. You’re not eating the biscuits because you’re hungry. You’re eating them because you’re tired, overwhelmed, and the biscuits are there. I explain the three biochemical forces driving the 9pm craving (low serotonin, volatile blood sugar, and high cortisol) and why willpower was never going to be enough against all three. Then I get practical: the 10-minute pause, the real need underneath the craving, and why pleasure is a nutrient, not a luxury.

Your One Thing this week:

Next time you reach for food when you’re not physically hungry, pause for one breath and ask: what am I actually feeling right now? You don’t have to stop eating. Just name the feeling. Awareness before action.

Links:

→ Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards

→ Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/

If this described last Tuesday — or any Tuesday — send it to someone. Tell them: you’re not weak. You’re a human in menopause. And the biscuits are not your enemy.

Drop me a message and let me know if there is anything you would like me to cover in a future episode.

Your Gut Has Opinions. You Should Probably Listen.

The menopause-gut connection nobody warned you about

In this episode:

My stomach once produced a sound at a dinner party that I can only describe as a whale communicating across a large body of water. Nobody mentioned it. I'm mentioning it now. Because somewhere around 44, your digestive system develops a personality of its own — and nobody tells you it has anything to do with menopause. I explain the oestrobolome (the gut bacteria that metabolise oestrogen), why bloating and food sensitivities appear from nowhere when hormones shift, and how your gut connects to your mood, brain fog, immune system, and sleep. Then I get practical: the 30-plant-per-week target, why fermented foods outperform most supplements, and what that expensive probiotic is probably not doing for you.

Your One Thing this week:

Count your plants. Keep a tally on your phone — every different plant food you eat this week (vegetables, fruits, nuts, seeds, herbs, spices, legumes, grains). See where you land by Sunday. No judgement. Just data. And next week, try to beat the number by two.

Links:

→ Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards

→ Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/

If this episode made you look at your lunch differently, send it to someone. Preferably someone whose gut has recently started having opinions.

Drop me a message and let me know if there is anything you would like me to cover in a future episode.

Why You Suddenly Have No Friends (And How to Fix That)

Midlife loneliness, friendship breakdowns, and building your real circle

In this episode:

Somewhere between 40 and 50, your friendship group quietly reshuffled without your permission. The friends who used to call don’t. The dinner plans dried up.

I’m talking about the friendship recession - why it happens (logistics, hormonal changes, and the fact that you are changing), why the loneliness is a genuine health risk, and how to build a smaller, deeper circle that actually sustains you.

This is the episode about the thing almost every woman in midlife feels and almost no one talks about.

Your One Thing this week:

Text one person this week and say: “Are you free for a walk or a coffee?” One text. One invitation. No agenda beyond connection. That’s the start.

Links:

→ Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards

→ Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/

If this made you think of someone you’ve lost touch with, send it to them. It might be the conversation starter neither of you knew how to begin.