Ep. 4: Menopause & Sleep: Why You’re Waking Up at 3am (and How to Fix It!) (The Mini Menopause Series)

Do you wake up desperate for something sweet, even when you’re trying to be “good”? 🍪😩Wondering if you can “bank” your calories so you can enjoy the weekend without blowing your progress? 📉➡️📈Or maybe you’re unsure if walking really counts as cardio — especially when dealing with an injury? 🚶‍♀️💭In this episode, I’m answering your questions around nutrition and fitness — and busting a few myths along the way! 🎯 We’ll talk about why sweet cravings hit first thing in the morning (and what you can do about it the night before), how to fuel properly for big runs 🏃‍♀️, and whether you need to work out 3 days or 5 for real results.Plus — the truth about calorie flexibility 🍷🧀, how walking stacks up against cardio classes, and why sometimes, less is more when it comes to training and fat loss.If you’re stuck in the all-or-nothing cycle or just want to feel more confident in your food and fitness choices, this one’s for you. 💡Ready to feel stronger, leaner, and more in control?🔥 Join the 14 Day Menopause Challenge (starts THIS MONDAY!!) – www.lornamariefitness.co.uk/14-day-challenge-content💥 Jump into the 6 Week Reboot – www.lornamariefitness.co.uk/get-started

Welcome to this episode of the Lorna Marie Fitness podcast, where we're diving into some menopause myth-busting! 🙌 If you’ve been confused by all the conflicting information out there, you’re not alone. In this episode, we’re setting the record straight with honest, practical advice on what’s really true about menopause.We’ll discuss: ✅ Does menopause slow your metabolism? ✅ The truth about HRT—who is it for? ✅ Can certain foods really help with symptoms? ✅ Is weight gain inevitable, or can you do something about it?It’s time to stop guessing and get the facts you need to feel empowered during this stage of life.Plus, if you’re ready for a deeper dive, join me for the 14-Day Menopause Challenge starting on April 21st. This challenge is all about helping you manage symptoms, stay active, and feel your best throughout menopause.For more details and to sign up, visit www.lornamariefitness.co.uk/14-day-challenge-content.Don’t forget to subscribe and leave a review—I’d love to hear how this episode helped you on your menopause journey! 💛

Welcome back to The Mini Meno Series: Menopause Made Simple!In today’s episode, we’re diving into one of the most overlooked but powerful parts of this transition: your mindset.💡 Discover why your mindset is the key to feeling more in control, motivated, and confident – no matter what symptoms you’re dealing with.✨ Here’s what we’ll cover today:✅ Why menopause can knock your confidence – and how to reclaim it✅ The most common mindset traps (and how to escape them)✅ Simple mindset shifts to feel stronger, fitter, and more in control✅ How to reignite your motivation – even on tough days✨ Ready to take action?Join my 14-Day Menopause Challenge!✅ Daily menopause-friendly workouts✅ Science-backed daily tips to ease symptoms✅ A weekly shopping list to simplify healthy eating✅ Support & motivation inside a private WhatsApp group👉 LINK TO JOIN - www.lornamariefitness.co.uk/14-day-challenge-content🔔 Don’t forget: Tomorrow is our LIVE Q&A & Myth-Busting session at 8:45am over on the Facebook page!Bring your questions – we’re setting the record straight on the most confusing and frustrating parts of menopause.See you there! 💜

Welcome back to The Mini Meno Series: Menopause Made Simple! In today’s episode, we’re talking all about supplements and natural remedies — what works, what doesn’t and how to make confident choices.💡 Feeling overwhelmed by all the menopause products out there? You’re not alone. Let’s break it down and look at what the research (and real-life results) actually say.✨ Here’s what we’ll cover today:✅ The most common supplements for menopause – and whether they work✅ Natural remedies that actually make a difference✅ What to watch out for with marketing claims✅ Free, everyday habits that support your symptoms✨ Ready to take action?Join my 14-Day Menopause Challenge!✅ Daily menopause-friendly workouts✅ Science-backed daily tips to ease symptoms✅ A weekly shopping list to simplify healthy eating✅ Support & motivation inside a private WhatsApp group👉 ⁠LINK TO JOIN - https://lornamariefitness.co.uk/14-day-challenge-content/🔔 Don’t forget to subscribe so you don’t miss tomorrow’s episode: Mindset & Motivation – Thriving Through Menopause!

Welcome back to The Mini Meno Series: Menopause Made Simple! Today, we’re tackling one of the biggest struggles of menopause—sleep!💡 If you’re waking up at 3am and can’t get back to sleep you’re not alone. Hormonal changes can wreak havoc on your rest but the good news is there are simple science-backed ways to improve your sleep quality.✨ Here’s what we’ll cover today:✅ Why menopause disrupts your sleep patterns✅ The role of hormones like oestrogen progesterone and cortisol in sleep✅ The best habits and supplements to improve deep sleep✅ A simple nighttime routine to help you sleep through the night✨ Ready to take action?Join my 14-Day Menopause Challenge!✅ Daily menopause-friendly workouts✅ Science-backed tips to ease symptoms✅ A step-by-step plan to feel more in control✅ Support & motivation inside a private WhatsApp group👉 LINK TO JOIN🔔 Don’t forget to subscribe so you don’t miss tomorrow’s episode: Brain Fog & Mood Swings – How to Clear Your Mind & Feel More Like Yourself!

Welcome back to The Mini Meno Series: Menopause Made Simple! Today, we’re diving into one of the most important (and often confusing) topics - exercise during menopause.💡 If your usual workouts aren’t working like they used to, don’t worry - it’s not you, it’s your hormones! The key is to move smarter, not harder to boost metabolism, protect muscle, and feel amazing.✨ Here’s what we’ll cover today:✅ Why menopause changes how your body responds to exercise✅ The best types of workouts for strength, fat loss, and energy✅ What to avoid - so you’re not working against your hormones✅ A simple weekly movement plan to help you feel your best✨ Ready to take action?Join my 14-Day Menopause Challenge!✅ Daily menopause-friendly workouts✅ Science-backed tips to ease symptoms✅ A step-by-step plan to stay active without burnout✅ Support & motivation inside a private WhatsApp group👉 LINK TO JOIN🔔 Don’t forget to subscribe so you don’t miss tomorrow’s episode: Menopause & Sleep – Why You’re Waking Up at 3am (and How to Fix It)!

Are you struggling to lose weight despite choosing "healthy" snacks? 🥗❌Do you find yourself eating out of habit or dealing with emotional cravings? 🍫😔Is intermittent fasting something you've been thinking about but unsure if it’s right for you? ⏳🤔Do you spend long hours at your desk and wish you could find quick ways to stay active during the day? 💻🚶‍♀️In this episode, I dive deep into common struggles like managing portion sizes, the effects of hormones on our eating habits, and why mindless eating can sneak up on us. 🍽️ Plus, I break down intermittent fasting—what it is, how it works, and how it might help (or not) in your wellness journey.The second part is all about desk workouts and how to stay active, even during those long hours sitting at your desk. 🧘‍♀️ These quick and simple exercises are perfect for boosting energy ⚡, reducing stress 😌, and improving overall health without taking too much time out of your busy day.Ready to make a change? Whether you’re looking to find balance with intermittent fasting, want to tackle cravings, or need more desk-friendly workouts, the 14 Day Menopause Challenge 💪 and 6 Week Reboot 💥 have you covered. Take control of your health and wellness!🔗 6 Week Reboot - www.lornamariefitness.co.uk/get-started🔗 14 Day Menopause Challenge (starts 21st April) - www.lornamariefitness.co.uk/14-day-challenge-content

Welcome back to The Mini Meno Series: Menopause Made Simple! In today’s episode, we’re talking all about food and how it can support your body through menopause.💡 Discover what to eat to balance your hormones and keep your energy levels up, plus which foods to avoid that could be making your symptoms worse.✨ Here’s what we’ll cover today: ✅ The link between food and hormones ✅ The best foods to eat for menopause ✅ What to avoid to reduce weight gain, fatigue and mood swings ✅ Simple meal swaps to make a big difference✨ Ready to take action? Join my 14-Day Menopause Challenge! ✅ Daily menopause-friendly workouts ✅ Science-backed daily tips to ease symptoms ✅ A weekly shopping list to simplify healthy eating ✅ Support & motivation inside a private WhatsApp group👉 LINK TO JOIN🔔 Don’t forget to subscribe so you don’t miss tomorrow’s episode: Move Smarter – The Best Workouts for Menopause!

Welcome to The Mini Meno Series: Menopause Made Simple! In this first episode, we’re diving into the truth about menopause - what it is, why it happens and why you might be experiencing symptoms like brain fog, hot flushes and weight gain.💡 Learn about the three key hormones - oestrogen, progesterone and testosterone - and how their shifts impact your body. Plus, get three simple, practical tips to start feeling better today.✨ Ready to take action? Join my 14-Day Menopause Challenge!✅ Daily menopause-friendly workouts✅ Science-backed tips to ease symptoms✅ A weekly shopping list to simplify healthy eating✅ Support & motivation inside a private WhatsApp group👉LINK TO JOIN - https://lornamariefitness.co.uk/14-day-challenge-content/🔔 Don’t forget to subscribe so you don’t miss tomorrow’s episode: The Food Fix – What to Eat (and Avoid) for Hormone Balance!

Ever find yourself struggling with the pressure of wanting to “eat clean” but then feeling guilty when you have a "cheat" meal? 😬 Or maybe you're tired, stressed and just so ready to hit snooze on your workout plans? I get it. We all go through those moments and they don’t make you any less dedicated.Part 1: Let’s talk about those "cheat meals" we all crave. 🍕 You know the ones... those moments where you tell yourself, “Just this once,” but then guilt sets in. What if I told you there’s a way to enjoy those meals without letting them derail your progress? It’s all about having grace with yourself and not letting one meal make you feel like you’ve failed. Let's talk about finding this balance whilst working on your goals!Part 2: And what about motivation? When you’re just exhausted and the idea of working out feels like the last thing on earth you want to do? Trust me, I’ve been there too. But here’s the thing: motivation doesn’t just show up. It’s something we build with small steps – and those small steps are enough. 🧘‍♀️ We have to put on our big girl panties and get it done!! THEN, we feel motivated. Action creates motivation.In this episode, I’m sharing how to approach both of these challenges with kindness towards yourself – because the truth is, we all need a little self-compassion to stay on track. 🌸If you want to work with me, head to www.lornamariefitness.co.uk and in the meantime, please like, subscribe or share this episode so we can help more people!