In this engaging episode, Lara and Sarena open up about the often-overlooked realities of perimenopause and menopause. Together, they dive into the physical and emotional symptoms many women experience, from midlife mood swings to the stubborn changes in body composition. Sarena shares her personal journey, from recognising early signs to adapting her nutrition, exercise, and mindset to better support her body through this phase.

They explore why building muscle becomes harder with age, the crucial role of strength training, and how nutrition, portion control, and even intermittent fasting can make a real difference, not just for fitness goals, but for gut health and overall vitality. They also unpack the complexities of menopause hormone therapy (MHT), highlighting the importance of staying informed, advocating for your own health, and embracing midlife as a time to thrive, not just survive.

Whether you’re noticing changes or simply want to be prepared, this conversation is packed with honest insights, practical tips, and plenty of empowerment for women at every stage of the journey.

Chapters:

00:00 Introduction to Perimenopause and Menopause

02:01 Recognising Symptoms of Perimenopause

09:36 The Emotional Journey of Midlife

10:50 Health Changes and Lifestyle Adjustments

17:45 Nutrition and Exercise Strategies

24:11 Coping Mechanisms and Lifestyle Changes

28:35 Building Muscle and Strength Training for Women

32:54 Nutrition and Portion Control Insights

36:00 Intermittent Fasting and Gut Health

38:03 Understanding Menopause Hormone Therapy (MHT)

51:55 Advocating for Your Health and Finding the Right Support

Useful Links:

Australian Menopause Society factsheets and scoresheet! https://www.balance-menopause.com/balance-app/

https://www.menopause.org.au/health-info/fact-sheets

https://www.menopause.org.au/hp/gp-hp-resources/diagnosing-menopause?highlight=WyJzY29yZSJd

Diagnosing - www.menopause.org.au