Menopause Unscripted Podcast

Farah Kariamburi
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Welcome to the Menopause Unscripted Podcast. I'm Farah Kariamburi, your Belly Blaster Menopause Coach and creator of the Meno-Fit Fat Loss Method, tailored for menopausal women. As an expert in deep health, I aim to offer professional women simple, effective tips to boost body confidence and regain control during menopause. Each episode is dedicated to fostering healthier habits, steering clear of temporary fixes like fad diets and pills, for enduring weight loss. So, grab your cuppa or bring me along on your walk, as we journey towards sustainable results together.

  1. 6 DAYS AGO

    Everyday Women: I Looked Fine… But I Was Falling Apart: Emma’s Hidden Perimenopause Story | #0106 | The Menopause Unscripted Podcast

    Check the link at the bottom of the description to join our FREE Group. In this first episode, I sit down with Emma, a 52-year-old mum of two living in Nairobi, Kenya.  Emma is not the “typical” story people expect when they think perimenopause.  She’s always exercised, she’s always cared about her food, she looks fit on the outside, and she didn’t arrive with an obvious list of physical symptoms.  But that’s exactly why her story matters. Because for Emma, the biggest shifts weren’t visible. They were happening in her mind. She describes that unsettling moment so many women recognise: the feeling that your usual coping skills have disappeared.  The mental bandwidth shrinks.  Small things feel enormous.  Overwhelm becomes constant.  And when the struggle is happening internally, people around you can easily misunderstand it as moodiness, “being difficult”, or just stress.  Emma speaks with real honesty about how hard that is, especially when you’re still functioning, still showing up, still being a wife and a mum… but privately wondering why you don’t feel like yourself. We also get into the realities of seeking help when the system isn’t set up to support you.  Emma shares a shocking experience with a doctor’s questionnaire that flagged suicidal feelings, yet came with no meaningful follow-up or care.  That moment alone is worth hearing, because it exposes a bigger issue: women are being assessed, labelled, and medicated, without being properly held, guided, or supported. From there, we talk through her decision to try HRT, the relief of finally doing something, and the frustrating truth that it still requires review, tweaking, and proper medical oversight—something that’s particularly difficult and expensive where she lives.  Emma’s experience will feel familiar if you’ve ever thought, “Why is it so hard to find someone who actually understands menopause?” But this episode isn’t just about the hard parts.  It’s also about what’s possible. I unpack what we worked on when Emma was in my world: the foundations that help a woman feel more stable and more in control, even when hormones are shifting.  Hydration (because menopause changes how well we absorb water). Sleep routines. Food balance (especially reducing the over-reliance on fats and understanding carbs properly). Training tweaks (including pulling back on long runs that can keep cortisol elevated).  Recovery strategies to calm an overworked nervous system. And what I love most is hearing Emma describe the quiet confidence that comes from building real strength.  Not just physical strength in the gym—but emotional strength too.  She shares how, years ago, she would have walked out of a stressful situation in tears.  Now, she can pause, breathe, and choose what happens next.  That is a menopause “gift” many women don’t expect: the clarity to stop tolerating what drains you, and the courage to protect your peace. Emma’s red wine story is a perfect example of how your body starts making decisions for you in this season, whether you’re ready or not. If you’ve ever looked at yourself and thought, “I shouldn’t be struggling—I’m doing everything right,” this episode will hit home. And if you’re in the place where you’re functioning, but not thriving… where you’re keeping it together, but you feel like you’re not really you anymore… Emma’s story will remind you that you’re not broken.  You’re under-informed, under-supported, and carrying too much without the right tools. This is exactly why I created this series: so you can hear real women speak the truth, and realise you’re not alone. Press play for Emma’s full story—and listen for the parts that feel uncomfortably familiar.  That’s usually where your next step is hiding. Perimenopause & Weight Loss Revolution: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/perimenopauseandweightlosscommunity

    58 min

  2. 2 FEB

    4 Menopause Symptoms You Should Be Tracking (Most Women Don’t) | #0105 | The Menopause Unscripted Podcast

    Check the link at the bottom of the description to join our FREE Group. In this episode of Menopause Unscripted, I talk about four menopause symptoms that almost no woman is tracking – yet they explain exactly why fat loss, energy, mood and confidence feel so hard during perimenopause and menopause. Most women are still focusing on the scales, calories, or the latest diet trend.  And honestly, I feel for you, because that road leads nowhere.  Weight alone tells you nothing about what is actually happening inside your body.  In this episode, I break down the unsexy, boring, often ignored signals that give you the real answers – the ones that actually lead to long-term results. I walk you through why sleep quality (not just hours slept) is the foundation of fat loss, energy and cravings, and how poor sleep quietly drives cortisol, insulin resistance and overeating – even if your food is “perfect”.  I explain why low energy and lost motivation are not laziness, but hormonal signals that something deeper needs addressing.  We talk about strength and recovery, and why feeling weaker, achier and slower to recover can be an early warning sign that menopause is impacting your metabolism.  And finally, I dive into mood and stress tolerance – why feeling overwhelmed, snappy or anxious is not “just menopause”, but a nervous system under pressure that will keep fat stored if ignored. I also share my own story openly – the sugar addiction, the body changes, the loss of confidence, the habits that made things worse, and the systems I had to put in place to turn things around.  This is not about pushing harder or being stricter.  It’s about paying attention, tracking the right things, and working with your body instead of fighting it. If you’re serious about managing your menopause symptoms, improving your body confidence, and finally understanding why things feel harder than they used to, this episode will change the way you think about your body.  Press play, and let me show you where real change actually begins. Facebook Group: Perimenopause & Weight Loss Revolution: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/perimenopauseandweightlosscommunity

    15 min

  3. 26 JAN

    The Hormone Most Women Ignore That Kills Strength and Fat Loss in Menopause | #0104 | The Menopause Unscripted Podcast

    Check the link at the bottom of the description to join our FREE Group. In this episode of Menopause Unscripted, I’m talking about the hormone that almost no one warns women about – testosterone.  Not oestrogen. Not progesterone.  The third hormone that quietly disappears in menopause and takes your strength, fat loss, drive, confidence, and resilience with it. If strength training suddenly feels harder, fat loss feels impossible, your body feels softer no matter how “good” you’re being, and your motivation has flatlined, this episode will explain why.  And no – it’s not because you’re lazy, broken, or doing something wrong. I break down one of the biggest myths women believe: that testosterone is a “male hormone” we don’t need to think about.  The truth is, women have always produced testosterone, and when it declines quietly (often from our 30s), the effects show up everywhere – muscle loss, stubborn belly fat, slower recovery, low energy, low confidence, flat mood, and a feeling of not recognising yourself anymore. I share my personal experience with testosterone alongside oestrogen and progesterone – what it changed, what it didn’t, and why it isn’t a magic fix on its own.  I also explain why hormones only work properly when the foundations are in place: nutrition, protein, strength training, sleep, hydration, stress reduction, and recovery.  If those aren’t there, no hormone will save you. This episode is not about pushing hormones on anyone. It’s about education, choice, and empowerment.  You cannot advocate for yourself if you don’t understand what’s happening in your body.  Testosterone isn’t something to fear – but it is something to understand. I also dive into: Why dieting and more cardio backfire faster in menopause Why strength feels heavier even when you’re “doing everything right” Why muscle is your metabolic engine and the key to fat loss How stress, poor sleep, under-eating, and nutrient deficiencies suppress testosterone Why menopause is not about shrinking yourself, but rebuilding strength – physically and mentally If you’re in your 40s, this episode is a wake-up call.If you’re in your 50s, this is your opportunity.If you’re tired of accepting “this is just ageing,” this conversation will change how you see your body forever. If strength feels harder, fat loss feels stuck, and motivation has disappeared, it’s not you – the rules have changed.  And when you change your approach, everything else can change too. Press play. This may be the missing piece you didn’t know you were looking for. Facebook Group: Perimenopause & Weight Loss Revolution: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/perimenopauseandweightlosscommunity

    32 min

  4. 19 JAN

    5 Progesterone Mistakes That Are Driving Menopause Belly Fat | #0103 | The Menopause Unscripted Podcast

    Check the link at the bottom of the description to join our FREE Group. In this episode of Menopause Scripted, I’m diving into the hormone that is so often overlooked, misunderstood, or dismissed – progesterone – and why getting it wrong could be the very reason your menopause belly fat feels swollen, heavy, stubborn, and completely unresponsive to your best efforts. If you’ve already “done the estrogen work” and you’re still waking up puffy, bloated by the afternoon, wired at night, exhausted in the morning, and wondering why your jeans only fit for a few hours a day, this episode is for you. I break down five common progesterone mistakes I see women making every single day – often unknowingly – that quietly drive belly fat, poor sleep, anxiety, inflammation, and that constant feeling of being on edge.  We talk about why progesterone is usually the first hormone to fall, why its decline shows up as bloating that looks exactly like fat, and why no amount of food restriction or hard training will fix a body that doesn’t feel safe. You’ll hear why progesterone isn’t just about reproduction – it regulates fluid balance, calms your nervous system, supports deep sleep, stabilises blood sugar, and plays a huge role in whether your body holds onto fat around the middle.  I explain why taking progesterone at the wrong dose or time can backfire, how chronic stress completely cancels out its benefits, and why under-eating and over-exercising during menopause sends your body the loudest possible signal to store fat. I also share my own experience of doing everything “right” on the surface – training hard, staying disciplined – yet watching belly fat appear anyway, and how that became one of my biggest wake-up calls in menopause. This episode isn’t about blaming your body or pushing harder.  It’s about understanding why progesterone doesn’t work in chaos – it works in safety.  When you stop punishing your body and start supporting it properly, everything changes: sleep improves, anxiety settles, inflammation reduces, and yes, belly fat finally starts to shift. If progesterone has felt confusing, disappointing, or ineffective for you, this conversation will help you understand why – and what to do differently. Menopause doesn’t require more effort. It requires a smarter, kinder strategy. Press play and let me walk you through it. Facebook Group: Perimenopause & Weight Loss Revolution: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/perimenopauseandweightlosscommunity

    12 min

  5. 12 JAN

    5 Things No One Tells You About Oestrogen and Menopause Belly Fat | #0102 | The Menopause Unscripted Podcast

    Check the link at the bottom of the description to join our FREE Group. If you’re in your 40s or 50s and wondering why your belly fat seemed to appear overnight, despite eating less, moving more, and “doing all the right things”, this episode of Menopause Unscripted is for you. In this conversation, I break down the real reason menopause belly fat shows up, and it has nothing to do with laziness, lack of willpower, or eating the odd sweet.  It’s about oestrogen, how it actually behaves during perimenopause and menopause, and why most women have been given an oversimplified, unhelpful explanation that leads them straight into frustration, guilt, and burnout. I explain why oestrogen doesn’t just “drop”, but becomes chaotic and unpredictable, and how that hormonal instability changes the way your body uses food, stores fat, responds to stress, and protects itself.  You’ll understand why your jeans suddenly feel tighter, why dieting makes things worse, and why doing more cardio and cutting more calories is often the fastest way to inflame your body and lock fat around your middle. This episode pulls apart the myth that belly fat is a personal failure and reframes it for what it really is: a biological response to hormonal change and chronic stress.  I talk honestly about sugar, all-or-nothing thinking, restrictive dieting, and why menopause is the worst time to punish your body into submission.  You’ll hear why aggressive dieting disrupts hormone signalling, why cortisol becomes a bigger player when oestrogen drops, and why your body is not being stubborn, it’s trying to keep you safe. I also share what actually works: supporting your hormones instead of fighting them, eating enough protein, lifting weights instead of living on cardio, prioritising sleep, reducing stress, and understanding when hormone therapy may be a powerful and safe option.  This isn’t theory.  It’s based on over a decade of coaching women through perimenopause and menopause, and the real conversations I have every single day with women who feel stuck, confused, and fed up. Most importantly, this episode will help you stop blaming yourself and start working with your body.  Once you truly understand oestrogen, menopause stops feeling like the beginning of decline and starts to look like a shift that simply requires new rules. If you’ve been playing a new hormonal game with old rules, it’s time to change the approach.  Press play and let me show you why your belly isn’t the problem, your understanding is. Facebook Group: Perimenopause & Weight Loss Revolution: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/perimenopauseandweightlosscommunity

    36 min

  6. 5 JAN

    HRT Isn’t the Problem – Misinformation Is: What Every Woman Needs to Know | #0101 | The Menopause Unscripted Podcast

    Check the link at the bottom of the description to join our FREE Group. In this episode of Menopause Unscripted, I sit down with hormone expert and perimenopause/menopause coach Jackie Ka for a conversation that will make you question everything you’ve been told about “just getting on with it”. Jackie shares the moment her own health unravelled, despite still having regular periods.  She went to five different doctors, had bloods taken, and yet nobody joined the dots.  It wasn’t until one practitioner looked at her results properly that she heard the words so many women never hear soon enough: you’re in menopause.  Her FSH was sky-high, her oestradiol had crashed, and she was living with relentless brain fog, word loss, memory lapses, hair shedding and libido changes… while thinking she couldn’t possibly be in menopause because she was still bleeding. From there, we get into the real issue: women are rarely taught that hormones influence virtually every system in the body.  Jackie explains why “symptom relief” isn’t the same as true hormone support, and why simply stopping hot flushes isn’t the end goal if you care about bone strength, heart health, brain function and long-term quality of life. We also tackle the fear that keeps so many women stuck: cancer anxiety and the legacy messaging around HRT.  Jackie introduces the idea of detox pathways, why some women may need deeper testing (including urine metabolite/DUTCH-style testing), and why progesterone matters far more than most women have been told — especially for protecting the womb lining and balancing oestrogen. If you’ve ever tried progesterone and felt worse, this part alone is worth listening to.  Jackie breaks down why that can happen (including the oestradiol-to-progesterone balance, thyroid function, and alternative routes like vaginal use) and shares her own experience with severe pre-period suicidal thoughts that were hormone-driven, not “mental health out of nowhere”. We also go into practical, real-world HRT troubleshooting: why patches can cause unpredictable “oestrogen dumping” for some women, why gels and creams can be easier to control, and what happens when women suddenly stop absorbing topical hormones.  Jackie then explains why some US clinicians are moving towards microdosed injections (twice weekly) for steadier oestradiol and testosterone levels — and why testosterone, free testosterone, and SHBG can make or break libido, energy, mood and body composition. Finally, Jackie lays out what proper support should actually look like: thorough lab work (not just a token test), interpreting results using optimal ranges, and checking things like iron, thyroid, vitamin D, insulin and liver enzymes — because sometimes what feels like “hormones” is actually anaemia or a deficiency that’s been dismissed as “normal”. This episode is for the woman who’s tired of being fobbed off, tired of second-guessing herself, and ready to stop white-knuckling her way through symptoms that are stealing her confidence, her energy, and her life. If you’re even slightly curious about hormone optimisation, why you might feel worse before you feel better, or what to ask for when your GP won’t listen, press play. Facebook Group: Perimenopause & Weight Loss Revolution: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/perimenopauseandweightlosscommunity

    48 min

  7. 29/12/2025

    The New Midlife Revolution - Why 2026 Will Be the Year of Strong Women in Control | #00100 | The Menopause Unscripted Podcast

    Check the link at the bottom of the description to join our FREE Group. In this episode of Menopause Unscripted, I speak from the heart about something I believe with absolute conviction: we are standing on the edge of a complete rewrite of what midlife and menopause look like for women. This isn’t just another menopause conversation.  This is about a movement.  A shift that’s already happening under our noses – and one that will explode into the mainstream over the next few years. I share why the old narrative around menopause is broken.  The idea that women should slow down, accept decline, suffer quietly, or “just get on with it” no longer fits the lives we’re living today.  Our mothers and grandmothers lived in a very different world, with different expectations, responsibilities, careers and pressures.  We are not them – and we cannot be supported in the same way. I open up about my own journey, including decisions I made in perimenopause before I truly understood what was happening in my body, and how different my life might have looked if I’d had the right information sooner.  This is deeply personal, honest, and raw – because these decisions affect marriages, mental health, confidence, careers and families. We talk openly about HRT, testosterone, libido, energy, motivation and why so many women are still being dismissed by doctors despite clear guidelines and evidence.  I share real client stories, including women being told “no” when they are clearly struggling – and exactly how I help them advocate for themselves with confidence and clarity. This episode is also about body literacy – understanding what oestrogen, progesterone and testosterone actually do in your body, why symptoms feel so wide-ranging and random, and why menopause is not a phase you pass through, but a lifelong hormonal state you deserve to be supported in. I explain why strength training is no longer optional in midlife, why muscle is your currency for life, and how lifting weights doesn’t just change your body – it changes your identity, your confidence and how you show up in the world. We dive into the rise of science-led menopause support, the power of community and sisterhood, and why women are finally done with vague advice, outdated thinking and being made to feel ashamed of their symptoms. Most importantly, this episode is about reclaiming power.  About refusing to disappear.  About stepping into a new identity as an informed, self-respecting, unapologetic midlife woman who demands better – and gets it. If you’ve ever felt dismissed, confused, frustrated, exhausted, stuck in a body you no longer recognise, or quietly wondered “is this really it now?” – this episode is for you. This isn’t about surviving menopause. It’s about leading your life through it. Press play and join the revolution. Facebook Group: Perimenopause & Weight Loss Revolution: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/perimenopauseandweightlosscommunity

    34 min

  8. 22/12/2025

    Don’t Set Another Goal Until You’ve Done This One Thing… | #0099 | The Menopause Unscripted Podcast

    Check the link at the bottom of the description to join our FREE Group. In this episode of Menopause Unscripted, I challenge the usual end-of-year frenzy of goal-setting.  Instead of rushing into new plans, new programmes, and new promises, I invite you to pause.  Before you set a single new goal, there is one step that will change everything: genuine, compassionate reflection. Most women in perimenopause and menopause set goals from a place of frustration – frustration with weight gain, stubborn belly fat, low energy, poor sleep, stress, or feeling uncomfortable in their bodies.  But goals built on frustration rarely last.  They create short bursts of urgency that burn out quickly.  In this episode, I show you why slowing down, looking back, and acknowledging everything you’ve survived, created, and improved this year is the true starting point for meaningful change. I guide you through the same Yearly Reflection process I use with my Meno-Fit clients.  You’ll discover how often you dismiss your progress, overlook your resilience, and underestimate the battles you’ve quietly fought.  You’ll learn why gratitude is not fluffy or optional – especially during menopause, when your brain is wired to scan for threats and negativity.  Gratitude grounds you, softens your nervous system, and reminds you of the stability, support, and strength you already have. We also explore why many women struggle with consistency: not because they lack willpower, but because they set goals without understanding their deeper “why.”  When you reconnect with why strength, energy, calmer hormones, or feeling good in your skin actually matters to you, your goals stop feeling like chores.  They become commitments to your future self. I share my own reflections — the realities of navigating sleep with a toddler, managing hydration and nutrition, adjusting my training, caring for my health with HRT, and shaping a lifestyle that genuinely supports my well-being.  You’ll hear practical examples of how small, realistic adjustments create huge momentum, rather than perfectionism or deprivation. This episode will help you walk into 2026 with clarity, not urgency.  If you want the coming year to feel different – calmer, more empowered, more intentional – then this conversation is the pause you need before taking another step. Click play to listen to the full episode and discover the one practice that can transform the way you approach your goals, your health, and your next chapter in menopause. Warm wishes, Farah Facebook Group: Perimenopause & Weight Loss Revolution: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/perimenopauseandweightlosscommunity

    22 min
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About

Welcome to the Menopause Unscripted Podcast. I'm Farah Kariamburi, your Belly Blaster Menopause Coach and creator of the Meno-Fit Fat Loss Method, tailored for menopausal women. As an expert in deep health, I aim to offer professional women simple, effective tips to boost body confidence and regain control during menopause. Each episode is dedicated to fostering healthier habits, steering clear of temporary fixes like fad diets and pills, for enduring weight loss. So, grab your cuppa or bring me along on your walk, as we journey towards sustainable results together.

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