Changing Weight, Perimenopause, and Ditching the 20-Something Mindset

This week I'm joined by Claire Hester, a qualified nutritionist and behaviour transformation coach with almost 20 years' experience, to talk about what we should actually be eating in our 40s. We cover why so many of us are not eating enough, how much protein and fibre we really need, and what happens to our gut and our bones as oestrogen drops. We also get into emotional eating, afternoon energy slumps and why food should never be seen as a "treat". It's a practical, judgement-free chat, and I came away with plenty to think about (especially the iron and fibre bits!). Key Takeaways Most of us aren't eating enough. Restricting leads to a cycle of bingeing, guilt and more restricting, so aim for three balanced meals a day. Protein matters more than the government guidelines suggest. Claire recommends aiming for around 100g a day as a minimum, with 20 to 30g at breakfast, and says variety (including plant proteins) is key. Fibre is the unsung hero of perimenopause. Aim for around 30g a day from lentils, pulses and a wide variety of plants to support your gut health, blood sugar and weight management. Afternoon energy dips are normal, but a sugar craving is often a sign that earlier meals lacked protein and fibre. Ask yourself what's driving it: habit, emotion or genuine hunger? Look after yourself too. Calming your nervous system matters as much as what's on your plate. Episode Highlights 02:00: How Claire became a nutritionist and why she now focuses on our relationship with food and energy levels 04:00: Simple protein sources, and why plant-based protein is just as good 07:00: Why eating less and moving more doesn't work, and how muscle loss from our mid-30s affects bone density and metabolism 13:00: The 3pm slump, blood sugar and what's really behind those biscuit cravings 17:00: Phytoestrogens, soy and hot flushes 20:00: Why fibre matters so much, and how oestrogen changes affect our gut microbiome 32:00: Claire's top tips for our 40s: prioritise yourself, get creative in the kitchen and make sure you're eating enough About the Guest Claire Hester is an MSc-qualified Nutritionist and Behaviour Transformation Coach who specialises in helping women improve their energy, navigate food challenges and build a healthier relationship with food. Through Claire Hester Nutrition, she helps women understand how nutrition and behaviour change can support them through different stages of life, including perimenopause and menopause. Her approach combines evidence-based nutrition with practical strategies to manage cravings, emotional eating and energy dips, helping women feel more confident in their bodies without restrictive diets or the pressure to be perfect. Claire is passionate about empowering women to nourish themselves, challenge the all-or-nothing mindset around food and feel their best at every stage of life. Instagram: @claire.hester.nutrition  Website: clairehesternutrition.com    End Credits This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode, please leave a 5* rating and review!  

Welcome back to This is 40 for our very first "GP consults" deep dive! This week, I chat with GP Dr. Caz to unpack a massive and often confusing topic: medical and surgical menopause. Whether you are navigating premature ovarian failure, managing menopause induced by treatments for breast cancer or endometriosis, or simply want to understand how modern HRT actually works, this episode breaks it all down. Tune in to learn how to advocate for your health, protect your body against long-term risks, and get the medical support you deserve. Key Takeaways Different triggers, similar abruptness: Medical menopause is usually induced by hormone-blocking treatments, while surgical menopause occurs when the ovaries are removed. Both cause a sudden, severe onset of menopause symptoms because the body doesn't get the gradual transition typical of perimenopause. HRT has evolved: Modern transdermal HRT (delivered through the skin via gels, sprays, or patches) is much safer than older oral tablets. It carries significantly lower risks for blood clots and strokes. Early menopause requires proactive care: Losing estrogen prematurely significantly increases the risk of osteoporosis and cardiovascular disease. Taking HRT during this "window of opportunity" is highly beneficial for long-term heart and bone protection. Always get a post-discharge plan: Before leaving gynecology or oncology, make sure you have a clear plan regarding whether you can or cannot take HRT, and what specific alternatives are available to treat your symptoms. Episode Highlights 01:20: The definitions and key differences between medical and surgical menopause. 03:15: Understanding the average age of menopause and how family history and ethnicity play a role. 08:00: Unpacking HRT: Why modern, transdermal options are much safer than older oral tablets. 10:30: The increased cardiovascular and bone density risks associated with going through early menopause. 14:15: Exploring herbal options, non-HRT medications, and targeted vaginal estrogen for symptom relief. 22:30: Navigating the emotional impact of early menopause on fertility and mental health. 27:00: How to advocate for yourself and ensure you get a solid follow-up care plan from your doctor. About the Guest Dr. Caz is a General Practitioner providing expert guidance on women's health, menopause care, and navigating the healthcare system. Website: Social Media:  Mentioned in the episode Women's Health Concern Website End credits This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk) If you enjoyed this episode please leave a 5* rating and review!

This week I'm joined by Naomi Gale, a pelvic health educator, former teacher and author of two books. Naomi specialises in nervous system-led holistic pelvic care, and we cover a lot of ground, from why we should all be using the proper anatomical words to what vaginal steaming actually involves. We talk about the pressure women are under to say yes when our bodies are saying no, why your symptoms might be feedback rather than a problem to fix, and how Naomi's first book ended up shadow-banned on Amazon. I loved this conversation, and I hope you leave it feeling a little more connected to your body. Key Takeaways Use the proper words. Knowing the difference between your vulva, vagina, labia and clitoris helps you explain what's going on to a doctor, and helps the next generation feel less shame. Learn what your body's "yes" and "no" feel like. Many of us are conditioned to say yes, in relationships and in medical settings, even when our bodies are bracing. Get curious before you label. Naomi's approach is that your body is responding intelligently to an overwhelming world. Before assuming a symptom is "just perimenopause", ask what else has been going on. Keep cycle tracking simple. A pen and paper is a great place to start. Naomi cautions against relying on apps whose predictions are based on other people's data, especially when it comes to avoiding pregnancy. Small practices count. Breathing light from your heart down into your pelvic bowl, or standing barefoot on the grass, are simple ways to start reconnecting. Episode Highlights 01:00: Meeting Naomi, and what holistic pelvic care and working with the fascia within the vagina actually involves 04:00: Why anatomical language matters, from talking to doctors to talking to our children 08:00: Vaginal steaming explained, and why Naomi sees it as a ritual of self-mothering 13:00: Conditioned to say yes: consent, smear tests and learning to feel your body's no 19:00: A simple practice to try at home, plus Naomi's free meditations on Insight Timer 32:00: Why Naomi believes the body responds intelligently, and why curiosity beats assumption 41:00: Naomi's two books, and what happened when Amazon removed the first one About the Guest Naomi Gale is an author and guide whose work lives at the intersection of women's bodies, folklore, and the gendered stories that have kept women estranged from themselves. She works with undermothered women, holding them as they return to safety in their bodies, and particularly in their pelvis where creativity, grief, instinct, motherhood and identity converge. Her work draws on nervous system science, body-based practices, myth, and the long tradition of what culture has done to women's inner lives. Through writing, speaking and education she creates pathways back to embodiment that are both practical and deeply personal– translating complex ideas into grounded language and narrative that makes women say: this is me. Mentioned in the Episode Ground Floor the Book: https://www.amazon.co.uk/dp/1066910901  The Community Circle: https://thisisnaomigale.co.uk/vagina-workshop/  My website: https://thisisnaomigale.co.uk/homepage/  Insight Timer for free meditations and specific one Ground Floor, the podcast: https://podcasts.apple.com/gb/podcast/ground-floor-on-vaginismus-vulvodynia-and-other-ways/id1498365947 Vaginal Steaming reviews here. HPC End Credits This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode, please leave a 5* rating and review!  

This week I'm joined by my friend Jen Bianchi, a dentist with nearly 20 years' experience, to talk about something we hardly ever hear in the perimenopause and menopause conversation: our teeth. Jen explains why the mouth is the gateway to the rest of the body, what bleeding gums can tell us, and why getting the basics right beats any miracle product. We also dig into dry mouth, the sneaky sugars hiding in squash and herbal teas, burning mouth syndrome, and what we do (and don't) know about HRT and gum health. It's an honest chat about science, stress and why we so often put ourselves last on the list. Key Takeaways Healthy gums don't bleed. Gum health is linked to cardiovascular disease, diabetes and stress, so bleeding is worth acting on. Do the basics well. Brush twice a day for two minutes with a pea-sized amount of fluoride toothpaste. Spit, but don't rinse, and clean between your teeth. How often you eat matters as much as what. Keep sugar to mealtimes, choose savoury snacks, and stick to water or milk in between. Watch out for squash, herbal and fruit teas, and extra strong mints. The research on perimenopause, menopause and teeth is still limited. Busy lives, medication and dry mouth all play a part. If you have burning mouth or recurrent ulcers, ask your GP about iron, B12 and folate. Dentists aren't there to judge you. If life has got in the way of your check-ups, just book in. When it all feels like too much, start with one thing. Episode Highlights 02:00: Why dentists call the mouth the gateway to the body, and what gums can reveal about heart health, diabetes and stress. 04:00: The basics: how long to brush for, why you shouldn't rinse after brushing, and where mouthwash fits in. 09:00: What the research does (and doesn't) say about teeth in perimenopause and menopause, and how overload affects our dental health. 12:00: Why constant snacking keeps your mouth under acid attack, and what to eat and drink instead. 20:00: Burning mouth syndrome in menopausal women, and the link to iron, B12 and folate. 40:00: HRT and gum health: what we know, what we don't, and why it's so hard to untangle. 50:00: Jen's three things to take away, including why "back to basics" is the message. About the Guest Dr Jen Bianchi isa a dental surgeon, partner and practice principal at The South Street Dental Practice in Elgin, Moray. Having spent her career workign in general dental practice in Moray, Jen has a particular interest in holistic, family-focused dentistry- looking beyond just teeth and gums to consider the health, wellbeing and individual circumstances of the person behind the smile.  Website: https://southstreetdental.co.uk/ Instagram: www.instagram.com/southstreetdental Mentioned in the Episode My previous episode with Caz, the GP Up next: GP episodes answering your questions. Send me your questions by DM and I'll put them to the doctor. End Credits This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode, please leave a 5* rating and review!  

Perimenopause crept up on me, and I genuinely didn't know it was a thing until I was in the middle of it. So for this episode I've invited my friend Dr Caroline McKenzie Hill, known to me as Caz, to give us the GP's view.  We keep things broad today. We cover when perimenopause can start, how to tell it apart from burnout, the symptoms nobody warns you about, where HRT fits in, and how to prepare for a GP appointment so you feel properly heard. Please send in your questions too, as Caz will be back to answer them! Key Takeaways Perimenopause can begin in your thirties and last up to ten years. It's diagnosed from an accumulation of symptoms, not a single blood test. Not everything is perimenopause. Burnout, low iron and low B12 can look very similar, so it's worth getting checked. Track your symptoms and your cycle for a couple of months before you see your GP. It gives you evidence and helps you spot patterns. Symptoms go well beyond hot flushes. Think irritability, brain fog, low motivation, vaginal dryness, UTIs, skin and hair changes. Don't suffer in silence. Book a double appointment, or two, if you have a lot to cover, and lead with what's bothering you most. Episode Highlights 03:00: Why perimenopause creeps up on us, how long it can last, and what "menopause" actually means 10:00: How symptom and period trackers help you advocate for yourself 12:00: Caz's own story of mistaking burnout for perimenopause 17:00: The wider symptom list, from hot flushes and night sweats to irritability, brain fog and low motivation 23:00: HRT, contraceptive options in perimenopause, and why hormone blood tests aren't much help 29:00: Vaginal symptoms, libido, UTIs and why vaginal oestrogen can help 40:00: How to make the most of a short GP appointment About the Guest Dr Caroline McKenzie Hill is an NHS GP in Wiltshire with a diploma in family planning and sexual health and further training in perimenopause and menopause. Please note: this episode is for information only and isn't medical advice. If you're worried about your symptoms, speak to your GP.   Info: https://www.womens-health-concern.org/help-and-advice/factsheets/ End Credits This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode, please leave a 5* rating and review!  

This week I'm joined by Nikki, a much-loved old family friend, who has just turned 50. She's a former primary school teacher and senior leader who now supports women to show up in their lives in a connected, embodied and powerful way. Nikki shares how her forties turned into a deep invitation to come back to herself. We talk about learning to hold firm, warm boundaries, and about perimenopause as a paradigm shift rather than something to fear. We also get into why women still have to advocate so hard for themselves, and how the simplest acts of connection can be the most powerful. Nikki finishes by guiding us through a short somatic practice you can try at home. Key Takeaways Boundaries can be firm and warm. Nikki learned to hold them by listening to her body rather than getting tangled up in her thoughts. Perimenopause can be an opening, not an ending. Nikki sees it as a paradigm shift and the start of a "second season", and she's honest about the brain fog too. Small, simple things make the biggest difference. Eating together, being truly seen, dancing to a favourite song or taking a dip in a river all count. Your body gives you information. Noticing where a feeling shows up physically helps you name it, and pausing before you respond helps you communicate better. Community helps us advocate. The more women share their experiences, the easier it is to speak up for ourselves and each other. Episode Highlights 02:00: Nikki shares how her forties unfolded, including the health scare that made her put herself first 07:30: How kinesiology helped Nikki listen to her body and learn to hold "elite" boundaries 11:30: Perimenopause, brain fog and why Nikki sees it as a paradigm shift 20:30: Why women still need such high self-advocacy in healthcare, and how community can help 27:00: The power of simply being seen, and easy ways to reconnect with your family and yourself 35:00: Interoception explained: how to listen to your body's signals and name what you're feeling 45:00: Nikki guides us through a short somatic practice About the Guest Nikki is a coach and facilitator who supports women to feel more like themselves and step into their own leadership. Website: https://moremyself.uk Instagram: https://www.instagram.com/nikki.racey?stkn=enlpb3pyczB1eXF3 Mentioned in the Episode Kinesiology (muscle testing) and Nikki's kinesiologist, Ali: [ADD LINK] Internal Family Systems / "parts work" The Diary of a CEO podcast Bristol Heart Institute End Credits This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode, please leave a 5* rating and review!

Everyone online is telling us to lift weights, but nobody seems to explain why. In this episode I'm joined by my friend Aoife, a personal trainer and group fitness instructor who specialises in strength training through perimenopause and menopause. I worked with Aoife before I'd ever picked up a weight, and her passion for helping women feel strong is completely infectious. We talk about what's happening with our hormones, why keeping our lean muscle mass matters so much, and how to fit strength work into a busy life without the guilt. We also get into bone density, jumping, pelvic floor health and the "I'll get bulky" myth. If you've ever felt unheard when you've said "something doesn't feel right", this one is for you. KEY TAKEAWAYS - Lifting weights isn't a trend. Maintaining lean muscle mass supports our strength, posture and independence, and helps us to live well for longer. - Something is better than nothing. The textbook says two to three sessions a week, but ten minutes counts, so don't set yourself up to fail. - Bones need impact as well as muscle. Bone density peaks around 30, and jumping (even off the bottom stair) helps. - Think "engage" rather than "brace" for your core and pelvic floor, and get your pelvic floor checked if you have any concerns. - Talking about perimenopause matters. Sharing stories helps us to advocate for ourselves, and you are worth showing up for. EPISODE HIGHLIGHTS - 02:00: Why we should be lifting weights, and why perimenopause can begin as early as 35 - 04:00: Oestrogen "dipping and diving" like the sea, and why lean muscle mass is the goal - 08:00: How often should we lift? Aoife on why any amount beats none - 16:00: Bone density, the Aero versus Crunchie analogy, and why jumping matters - 19:00: Pelvic floor, breathing and core: why engaging beats bracing - 28:00: Busting the "I'll get bulky" myth and taking up space ABOUT THE GUEST Aoife is a personal trainer and group fitness instructor who specialises in strength training for women in perimenopause and menopause. - Website:  - Instagram:  MENTIONED IN THE EPISODE Instagram @aoifemeldonpt      - Leah Burn, the physiotherapist whose course on pelvic floor and lifting Aoife recommends:https://www.instagram.com/leahbryansphysio?stkn=NTF5cHZibWUzcnF0 - Lifting weights, jumping and pelvic floor checks: see Aoife's links above for more This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode, please leave a 5* rating and review!

Welcome back to This is 40. I’m by myself again today, we had a minor technical issue with my scheduled guest, Aoife, but I'll have her on the show next week!   In this solo episode, I share a deeply personal look into what's been happening in my world recently. Following my first therapy session to process the passing of my mother, I explore the invisible emotional labour we carry as women, the physical toll of stored emotions, and why we cannot truly step into our forties "fuck it" phase without first creating spaces where we feel safe enough to release. Key Takeaways Safety Enables Release: True emotional release—and stepping fully into your "fuck it" era. Can only happen when you feel safe enough to drop the weight of daily responsibilities. Listen to Your Body's Wisdom: Stored emotion can physically manifest; pausing to check in with how your body feels helps decode what you truly need. Boundaries Model a Legacy: Setting firm boundaries isn't just self-care, it teaches our children that their boundaries deserve to be respected too. Break the Unspoken Labour Cycle: Women often carry the bulk of invisible emotional and domestic labour, making it vital to deliberately reclaim space for ourselves. Episode Highlights 01:10 – Processing grief, relocating to Scotland, and crying for the first time since my mother's funeral. 02:40 – The invisible emotional labour of women and the challenge of finding a space to crumble when managing everything solo. 13:40 – Weekly Challenge: Setting one firm, unshakeable boundary for yourself this week. End Credits This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode, please leave a 5* rating and review!

In this solo episode, I get honest and personal about the frustrating weight changes and body shifts that happen in our 40s. About the Host:  Follow me on Instagram: @jettevirdi Follow the podcast: @this_is_40podcast  Mentioned in the Episode Red Light Therapy Panels – Used for daily 10-minute relaxation, skin, and sleep benefits. Sarah – Guest from Episode 4 mentioned for her advice on taking "sacred pauses". Aoife – Personal trainer previewed for the upcoming Episode 6. End Credits This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode please leave a 5* rating and review!

Welcome back to This Is 40! In today's episode, I am joined by my very first guest, my wonderful friend Sarah! Sarah is a somatic sexologist, a somatic experiencing practitioner, and a yoga teacher based in Moray. In this episode, we dive deep into what "somatic" actually means and how we can re-establish connection with our bodies as we enter our 40s and the perimenopausal phase.   We chat about dismantling the deep-seated shame surrounding female sexuality and genital terms, learning how to advocate for our health with doctors, navigating changing sex drives, and why pleasure isn't just about penetrative sex, it's a way of living and "flirting with life". To wrap up, Sarah leads us through a beautiful, grounding somatic practice that you can follow along with at home. Key Takeaways Somatic Connection Means Internal Felt Awareness: Somatic practices stem from soma (the body) and invite us to focus on our internal felt experience and inhabit our bodies fully. Language Builds Advocacy and Reduces Shame: Reclaiming non-taboo terms for our genitalia helps dissolve shame and allows us to communicate clearly and confidently with healthcare providers. Sexuality Experiences Seasons: Sexual desire fluctuates throughout our lives. Embracing "wintering" phases with compassion—and separating intimacy from the expectation of penetrative sex—can keep connection alive without pressure. Pleasure is More Than Genital-Based: True pleasure is our connection to life force energy. We can access "pockets of pleasure" throughout the day using simple sensory pauses and daily check-ins. Episode Highlights 00:00:52 – What does "somatic" actually mean? 00:06:40 – Reclaiming taboo words, understanding genital anatomy, and shedding female sexual shame. 00:11:00 – Practical embodiment exercises (like the "power pose") for clinic visits. 00:14:38 – Reframing body changes: Viewing our bodies through a relationship lens rather than a clinical one. 00:21:40 – Navigating low libido and "wintering" in relationships without losing intimacy. 00:28:10 – Less "fucks given" in perimenopause: Establishing boundaries drop by drop. 00:38:40 – Guided somatic practice: Tuning in to pleasurable movement and nervous system regulation. About the Guest Sarah is a somatic sexologist, somatic experiencing™ practitioner (nervous system-focused trauma therapy), a yoga & breathwork instructor and a women’s wellness facilitator.     She supports people to reconnect with bodies, their power and pleasure through movement, breath, awareness & nervous-system education. to support emotional resilience, reduce stress and to support more fulfilling relationships, deeper intimacy and more pleasure & aliveness.    She holds 1:1 sessions, workshops and group sessions, online and in-person in Moray to support emotional resilience, reduce stress and to support more fulfilling relationships, deeper intimacy and more pleasure, joy & aliveness.  She also guides embodied movement classes inspired by Scotland’s beautiful and wild nature. Website sarahkcollins.com  Booking: email [email protected] Instagram: @wildermoons Mentioned in the Episode Mama Gina – Creator of the morning vulva check-in practice ("Good morning, pussy") @mamagena on instagram. Tara Brach – Mindfulness teacher, author, and creator of the "Sacred Pause" concept. The Sexual Integration Institute @integrativeintimacycoaching @vitamethod Some free resources: Vulva anatomy workshop from vaginamuseum A guide to vaginal dryness     This episode was written and recorded by me and produced by Lucy Lucraft. If you enjoyed this episode, please leave a 5* rating and review!