Low oestrogen can affect everything from your mood and brain to your skin, libido, and joints. Learn the key signs, root causes, and how to support your hormones so you can feel like yourself again.
Heard about DIM for hormone balance? In this episode, Francesca explains what DIM and sulforaphane actually do, why DIM isn’t always a good idea in perimenopause, and how to safely support oestrogen detox and balance through food.
Most women in perimenopause are unknowingly under-fuelling, eating too little protein and not enough calories in an effort to “be good.” In this episode, nutritional therapist Francesca Liparoti explains why under-eating during perimenopause can disrupt hormones and energy, and how focusing on balanced nutrition can help you feel calm, strong, and energised again.
Your gut and hormones are in constant communication — and during perimenopause, that connection becomes even more important. In this episode, Francesca explores how changes to your gut microbiome affect oestrogen balance, inflammation, and mood, and shares simple nutrition and lifestyle tips to restore harmony from the inside out.
Struggling with poor sleep or low energy in perimenopause? Discover how to align your 24-hour body clock for deeper rest and balanced hormones, starting today.
If you’re waking up in the night during perimenopause, your hormones could be to blame. Learn how oestrogen, progesterone, and stress impact your sleep, plus practical ways to support your circadian rhythm, calm your nervous system, and finally sleep through the night.
Feeling tired, foggy, or anxious in your 40s? It’s not “just perimenopause.” In this episode, Francesca explains why a 360° approach; supporting your thyroid, blood sugar, inflammation, gut, and hormone metabolism, is the key to thriving in midlife. Learn what really works and how to get started today.
Hormone-disrupting chemicals are everywhere, from beauty products to plastics, and they can influence your symptoms in perimenopause. This episode shows you how to spot them, reduce your exposure, and protect your hormone health with simple, realistic lifestyle swaps.
Welcome back to the Empowered Perimenopause podcast with me your host, Francesca Liparoti, Nutritional Therapist and women’s health guide. This week we’re tackling a topic that so many women in midlife struggle with but rarely get answers about: autoimmunity. If you’ve ever been told you have thyroid problems, unexplained joint pain, or strange symptoms that flare and fade without reason, this episode is for you. In this episode, you’ll learn: Key takeaways: Listen to episode 55 now, which will leave you feeling empowered with knowledge, clarity, and hope. Work with me 1:1 Click here to discover ways we can work ... Read more
Perimenopause rarely happens in isolation. For many women, it layers on top of existing health challenges such as autoimmunity, chronic gut imbalances like SIBO, or even mould illness, making symptoms feel overwhelming and deeply interconnected. In this episode, I answer a listener’s powerful question: “How do you manage perimenopause when you’re also dealing with autoimmunity, SIBO, or mould?” I’ll walk you through: If you’re navigating perimenopause alongside chronic illness or environmental stressors, this episode is here to give you both practical strategies and reassurance that healing is still possible. Listen to episode 54 now to discover gentle, effective ways to ... Read more
When it comes to perimenopause and menopause, so much of the conversation online is filled with doom and gloom. From Facebook groups to Instagram posts, the focus is often on how awful the symptoms are, but what’s missing is empowerment, solutions, and hope. In this episode, I’m calling out the fear-based narrative and sharing a different perspective. Yes, fluctuating oestrogen and progesterone can cause symptoms such as heavy periods, bloating, hot flushes, mood swings, brain fog, poor sleep, weight gain, and anxiety. But the empowering truth is: your symptoms are feedback, not your fate. The good news is that nutrition ... Read more
Does your stomach balloon after meals, sometimes so much it looks like you’re pregnant? You’re not imagining it, and you’re definitely not alone! In this episode of Empowered Perimenopause, I unpack why bloating becomes more common in our 40s, how shifting hormones affect gut health, and the hidden role of stomach acid and digestive enzymes. You’ll learn: If you’re tired of cutting more foods out and still feeling bloated, this episode will help you take a different approach, one that’s about supporting your gut, not blaming your lunch. Resources & Links Mentioned in This Episode: Support for the Empowered Perimenopause ... Read more
When we talk about health, especially in midlife, we often hear people wanting a “fast metabolism.” But the real key to long-term health isn’t speed, it’s flexibility. In this episode of The Empowered Perimenopause Podcast, I’m diving into the concept of metabolic flexibility: what it is, why it matters so much during perimenopause, and how you can support it at any stage of your journey. You’ll learn: My Key takeaway: Perimenopause isn’t just a time of declining hormones, it’s a powerful window of opportunity. By supporting your metabolism now, you can improve your wellbeing not just today, but for decades ... Read more
Perimenopause starts earlier than you think. Discover 10 things I wish I knew in my 30s about hormones, stress, sleep & thriving through midlife.
As you move through perimenopause, you might find yourself wondering, “What should I actually eat to feel better and support myself?” The truth is, the best diet for perimenopause isn’t about following strict rules or jumping on the latest trend. It’s about nourishing your whole body to build lasting energy, improve sleep, reduce hormonal symptoms like night sweats, irritability, brain fog, or mood swings, and support long-term health. In this episode, I break down: Whether you’re navigating low energy, weight gain, brain fog, poor sleep, or just want to feel more you again, this episode will give you the clarity ... Read more
In this episode of Empowered Perimenopause, I’m tackling the fear-based narrative that dominates so many conversations about perimenopause. Yes, the symptoms are real: the sleepless nights, mood swings, weight gain, brain fog, but the doom-and-gloom storytelling? That’s not the whole truth. What if we reframed perimenopause not as something to dread, but as an invitation to care for ourselves more deeply than we ever have before? In this episode, I share why perimenopause isn’t a disease, why you’re not broken or just “getting old,” and how small, nourishing changes can make a powerful impact on your energy, mood, and wellbeing. ... Read more
Could some of your daily habits (unknowingly to you) be making your perimenopause symptoms worse? In this empowering episode, I share five things women over 40 should stop doing, or at least reconsider, if they want to feel more balanced, energised, and in tune with their changing hormones. From misunderstood fitness trends to stress, alcohol, and even the myth of “normal” blood tests, we explore what might be holding you back from truly thriving in perimenopause and beyond. If you’re doing everything “right” but still not feeling like yourself, this episode is a must-listen. In this episode, I discuss: My ... Read more
Did you know women start losing muscle from their 30s, and that this speeds up in perimenopause and menopause?In this episode, I’m talking all about protein for women over 40. I’m sharing why protein becomes essential for women over 40, not just for fitness or body goals, but for your muscle, metabolism, hormones, blood sugar, bones, and long-term vitality. You’ll learn: Plus, I share practical tips on how to hit your daily protein goals and optimise every meal to support your midlife health. Listen now to feel strong, energised, and resilient, inside and out. Want more support? Join me inside ... Read more
Feeling more stressed, wired, or emotionally fragile in your 40s? You’re not imagining it. In this episode, we explore why stress feels so much more intense in perimenopause and what your hormones, brain, and nervous system have to do with it. You’ll learn about the HPA axis (your body’s internal stress system), how it’s affected by erratic oestrogen and declining progesterone, and why supporting it is essential for hormone balance and long-term wellbeing. We also dive into how stress impacts your ability to make DHEA, testosterone, oestrogen, and progesterone, especially post-menopause, and how everyday habits like blood sugar regulation, sleep, ... Read more
Are your perimenopause symptoms feeling more intense than expected? Maybe you’re experiencing extra issues like rashes, hives, allergies, insomnia, anxiety, or heart palpitations? If this sounds like you, you might be dealing with high histamine, a hidden culprit that can make the perimenopause experience feel harder, for many women. In this episode, I dive into how fluctuating oestrogen levels in perimenopause can trigger histamine overload and even mast cell activation (MCAS), leading to a wide range of symptoms like migraines, heavy periods, brain fog, anxiety, and more. You’ll learn: This episode is essential if your perimenopause journey feels like more ... Read more