The Ageless and Awesome Podcast

Susie Garden
  • 5.0 (1)
  • NUTRITION
  • UPDATED WEEKLY

The Ageless and Awesome Podcast is dedicated to helping women over 40 through Perimenopause and Menopause with best health, a positive mindset and outrageous confidence.  Hosted by Susie Garden, Perimenopause Naturopath and Weight Loss Nutritionist, Founder of The Glow Protocol® - the hormone balancing and weight loss program for women. This podcast is for you if you’re noticing those pesky early symptoms of perimenopause like night sweats, weight gain, insomnia and fatigue. Or perhaps you’re experiencing hot flushes and forgetting words and people’s names (ugh!)? Or dealing with unwanted weight gain, a sex drive that’s fallen off a cliff and vaginal issues? In this podcast, we will cover all of those perimenopause and menopause issues you chat with your friends about (plus the taboo ones - you know what I mean ladies!)  We cover health (especially gut health), beauty hacks, confidence and everything you need to feel young, vibrant and rediscover your GLOW! I’m here, calling on my 30+ years of healthcare experience in both conventional AND natural medicine plus I’ll be chatting with industry experts from around the globe on body image, beauty, fashion and styling, mindset hacks and the latest in longevity medicine.  So if you’re sick of feeling like a crazy person has taken over your body and mind, and want science-based, actionable tips to optimise your health and wellbeing as you move into menopause and beyond stick around. To learn more about what I do with my incredible Glow Protocol®, sustainable weight loss and nutrition hacks, check out https://susiegarden.com/the-glow-protocol

  1. 3D AGO

    A Hormone-Smart Path To Peri/Menopausal Weight Loss

    Burnout from “eat less, move more” is not a character flaw - it is a mismatch with midlife biology. In this week's episode, I dig into a calmer, smarter way to lose weight and feel steady in peri and post menopause by rebuilding the foundations your hormones can tolerate. That means consistent protein, colourful anti-inflammatory foods, predictable meals, strength-focused training and recovery that fits real life, not a bootcamp fantasy. I share why high-intensity everything often backfires now, how cortisol and inflammation quietly block progress, and what to do instead. We break down hormone-aware nutrition that keeps blood sugar steady, protects the gut microbiome, and feeds muscle. Then we move into training: lifting to preserve lean mass, brisk walking to support insulin sensitivity, and mobility to keep joints happy. You’ll hear why muscle is “metabolic currency” and how it links to brain health, with practical ways to make strength work non-negotiable without draining your energy. We also treat sleep as metabolic infrastructure. One poor night can distort hunger, cravings and insulin, so we map simple strategies that protect bedtime and help you wake clearer. The often-missed lever is nervous system regulation: boundaries, breath, nature and joy reduce allostatic load and make everything else easier. Finally, we tackle mindset and identity shifts. Motivation is fickle; structure, accountability and compassionate support make change sustainable. If you’re ready to stop guessing and start building, this is your blueprint for midlife resilience and results. If this resonates, tap follow, share with a friend who needs it, and leave a quick review to help more women find a hormone-smart path. Ready for guidance? Book a Peri Weight Loss assessment via the link in the show notes. Send me a text! Are you a woman feeling stressed, flat and experiencing the challenges of perimenopause or menopause? It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight). I’m here to help with my proven method. Here's how I can support you - 1. Hit your health and wellbeing goals this year, balance your hormones and lose weight with your own personalised protocol, based on your body's biochemistry. Sounds awesome right!! Book a free 30 minute Peri Weight Loss Assessment with me so we can discuss your health and wellbeing goals and also see how I might be able to support you. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Book your call here. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 2. Follow me on Instagram and Facebook - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@the.perimenopause.path 3. Join the waitlist for my innovative NEW 8 week group program, In Your Skin™️, for women in perimenopause and post-menopause who want effective solutions to manage skin changes at this time of life.

    21 min

  2. FEB 23

    Why Her Weight Loss Seems Easier

    Ever feel like everyone else drops weight with a snap while you grind for every centimetre? This week on the podcast, I dig into the real reasons midlife weight loss can look easier for other women and map out a kinder, smarter path that actually works for a changing body. As hormones shift through perimenopause and menopause, insulin sensitivity, muscle mass and stress responses change the rules, so two women doing the same things can see wildly different results. We break down what’s really happening—rising cortisol, low-grade inflammation, gut imbalances—and how each one can quietly stall progress even when you’re eating well and moving often. We talk through the leverage points you can control. Strength training becomes non-negotiable for preserving muscle and lifting your basal metabolic rate. Protein timing and fibre-rich whole foods help stabilise blood sugar and appetite. Practical stress strategies—breathwork, short walks, sleep boundaries—dampen cortisol’s impact. We also spotlight gut health: regularity, the estrobolome’s role in oestrogen metabolism, and why chronic constipation or diarrhoea is a signal to act, not a quirk to ignore. Small, consistent shifts across these areas compound into energy, better sleep and a body that feels like yours again. Finally, we explain why personalised support beats willpower. Coaching provides clarity, accountability and course correction that rigid, one-size-fits-all plans lack—especially after 40. If comparison has you stuck, try my simple journaling prompts to spot your most important next step and replace self-criticism with curiosity. Ready to trade comparison for a plan that fits your life? Follow the show, share this episode with a friend who needs it, and leave a quick review to help more women find evidence-based support. Send me a text! Are you a woman feeling stressed, flat and experiencing the challenges of perimenopause or menopause? It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight). I’m here to help with my proven method. Here's how I can support you - 1. Hit your health and wellbeing goals this year, balance your hormones and lose weight with your own personalised protocol, based on your body's biochemistry. Sounds awesome right!! Book a free 30 minute Peri Weight Loss Assessment with me so we can discuss your health and wellbeing goals and also see how I might be able to support you. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Book your call here. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 2. Follow me on Instagram and Facebook - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@the.perimenopause.path 3. Join the waitlist for my innovative NEW 8 week group program, In Your Skin™️, for women in perimenopause and post-menopause who want effective solutions to manage skin changes at this time of life.

    19 min

  3. FEB 16

    Why Doing More Is Backfiring in Perimenopause

    Overwhelmed by peri health advice that tells you to do all.the.things and all at once? Today I'm cutting through the noise with a simpler path that actually works - stabilise blood sugar, protect your sleep, and calm your nervous system. These three foundations form a precise, sustainable strategy for women in perimenopause and menopause who want better energy, clearer thinking, and easier weight loss without the burnout cycle. I start by reframing effort. More effort isn’t better if it spikes cortisol and scrambles hunger cues. I explain why three balanced meals a day, reduced reactive snacking, and a personalised protein target beat rigid fasting and generic macro rules. You’ll learn practical ways to escape the 3 pm snack trap, why boredom often disguises itself as hunger, and how small tweaks can deliver quick wins in a week or two. Next, we dig into sleep as a metabolic driver after 40. From evening light and a calm wind-down routine to smarter alcohol choices and dinner timing, I share realistic steps to reduce night waking and reset appetite hormones. Then we connect the dots with nervous system care - gentle movement over punishing workouts, daily nature time, and simple breathwork such as belly breathing or box breathing - to shift from fight-or-flight to rest-and-digest so your body finally feels safe to change. If you’re ready to move from overwhelm to focus, choose one foundation for the next week and build momentum with small, consistent actions. Want a faster, personalised roadmap? Book a Peri Weight Loss Assessment so we can pinpoint your priorities and create a plan that suits your life. If this resonates, follow the show, share it with a friend who needs a gentler approach, and leave a quick review to help others find us. Send me a text! Are you a woman feeling stressed, flat and experiencing the challenges of perimenopause or menopause? It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight). I’m here to help with my proven method. Here's how I can support you - 1. Hit your health and wellbeing goals this year, balance your hormones and lose weight with your own personalised protocol, based on your body's biochemistry. Sounds awesome right!! Book a free 30 minute Peri Weight Loss Assessment with me so we can discuss your health and wellbeing goals and also see how I might be able to support you. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Book your call here. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 2. Follow me on Instagram and Facebook - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@the.perimenopause.path 3. Join the waitlist for my innovative NEW 8 week group program, In Your Skin™️, for women in perimenopause and post-menopause who want effective solutions to manage skin changes at this time of life.

    19 min

  4. FEB 9

    Now That the Kids Are Back at School… What Do You Need?

    When the house finally goes quiet after the holidays, why do so many of us feel flat instead of free? In this week's episode, I talk about the February slump and reveal what’s really happening under the surface: your nervous system coming down from weeks of festive stress, decisions, and constant caretaking. That “let-down” isn’t failure; it’s physiology, and it’s a window to ask a powerful question—what do I need right now? Across this conversation, I unpack how midlife hormones—shifting oestrogen and progesterone—change the way you handle stress, sleep, mood, and recovery. If the same daily pressures now feel heavier, there’s a reason. We talk through the compounding effects on muscle and metabolism, why weight can drift to the waist even when habits seem steady, and how strength training plus smarter protein can turn the tide. You’ll hear why spreading protein across breakfast and lunch matters, how progressive overload beats random workouts, and where gentle movement helps regulate your nervous system. Most importantly, we trade pressure for permission. Instead of doing more,  prioritise support: simpler meal structure, consistent lights-out, clearer boundaries at home, and the courage to ask for help. I share a practical way to reset in early February—choose one lever to pull, not five—so you build capacity without burnout. If you’ve been wrestling with guilt for needing rest, or confusion about why your old routine stopped working, this is a compassionate roadmap to steady energy and sustainable change. Ready to get specific about what your body needs hormonally, metabolically, and emotionally? Book a free peri-weight loss assessment via the link in the show notes, or DM me on Instagram @the.perimenopause.path. If this resonated, follow the show, share it with a friend who needs a February reset, and leave a quick five-star review—your support helps more women find this conversation. Send me a text! Are you a woman feeling stressed, flat and experiencing the challenges of perimenopause or menopause? It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight). I’m here to help with my proven method. Here's how I can support you - 1. Hit your health and wellbeing goals this year, balance your hormones and lose weight with your own personalised protocol, based on your body's biochemistry. Sounds awesome right!! Book a free 30 minute Peri Weight Loss Assessment with me so we can discuss your health and wellbeing goals and also see how I might be able to support you. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Book your call here. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 2. Follow me on Instagram and Facebook - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@the.perimenopause.path 3. Join the waitlist for my innovative NEW 8 week group program, In Your Skin™️, for women in perimenopause and post-menopause who want effective solutions to manage skin changes at this time of life.

    12 min

  5. FEB 3

    Balancing Hormones to Alleviate Breast Pain

    Ever wondered why breast pain seems to ramp up during perimenopause? This week on The Ageless and Awesome Podcast, I uncover the intricate dance of hormones behind this common yet rarely discussed issue. Learn how oestrogen's roller-coaster ride and progesterone's decline contribute to this painful problem and why it's crucial to keep a close eye on your breast health through monthly self-exams. We break down the nuances between cyclical breast pain and the persistent pain that perimenopause can bring, and offer practical steps to get relief. From cutting back on alcohol to boosting your intake of cruciferous veggies, you'll gain actionable tips to support hormone balance and reduce inflammation. Hear about the benefits of phytoestrogens and supplements like Vitex, and how the right bra can make a world of difference. Plus, consider personalised herbal remedies with guidance from a naturopath or herbalist. Tune in and transform your approach to breast pain and overall well-being! Send me a text! Are you a woman feeling stressed, flat and experiencing the challenges of perimenopause or menopause? It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight). I’m here to help with my proven method. Here's how I can support you - 1. Hit your health and wellbeing goals this year, balance your hormones and lose weight with your own personalised protocol, based on your body's biochemistry. Sounds awesome right!! Book a free 30 minute Peri Weight Loss Assessment with me so we can discuss your health and wellbeing goals and also see how I might be able to support you. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Book your call here. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 2. Follow me on Instagram and Facebook - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@the.perimenopause.path 3. Join the waitlist for my innovative NEW 8 week group program, In Your Skin™️, for women in perimenopause and post-menopause who want effective solutions to manage skin changes at this time of life.

    26 min

  6. JAN 26

    Accountability Beats Willpower When Hormones Shift

    Changing habits, including when you want to lose weight, gets harder after 40 not because you’ve lost your edge, but because your biology, stress load and sleep have changed the rules. In this week's episode, I unpack why going it alone makes weight loss and habit change feel impossible during perimenopause and menopause, and how compassionate accountability transforms the process from exhausting to doable. Drawing on years of clinical experience and research, I break down the real barriers: hormone volatility, decision fatigue, diet history and the emotional weight of trying to care for everyone else which means your needs come last. I share why willpower is unreliable when hormones and sleep are in flux, and how a supportive container creates clarity, momentum and nervous system safety. Explore the practical wins of coaching: clear priorities each week, quick course corrections, fewer all-or-nothing swings and a steady cadence that actually fits a busy life. You’ll hear how personalised planning goes beyond generic meal templates by using bloods, medication review and symptom mapping to design a path tailored to your biochemistry and your schedule. If you’re tired of starting over every Monday, this conversation offers a different path: consistency over perfection, support over shame, and a hormone-aware approach that respects the season you’re in. I also open the door to the Glow Protocol, a supported pathway for sustainable weight loss, calmer symptoms and renewed confidence, built for women in peri and post menopause. Subscribe for more honest, practical guidance each week, share this with a friend who needs it, and if the message lands, leave a quick review so more women can find us. Ready to explore support? Book your Peri Weight Loss Assessment via the link in the show notes. Send me a text! Are you a woman feeling stressed, flat and experiencing the challenges of perimenopause or menopause? It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight). I’m here to help with my proven method. Here's how I can support you - 1. Hit your health and wellbeing goals this year, balance your hormones and lose weight with your own personalised protocol, based on your body's biochemistry. Sounds awesome right!! Book a free 30 minute Peri Weight Loss Assessment with me so we can discuss your health and wellbeing goals and also see how I might be able to support you. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Book your call here. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 2. Follow me on Instagram and Facebook - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@the.perimenopause.path 3. Join the waitlist for my innovative NEW 8 week group program, In Your Skin™️, for women in perimenopause and post-menopause who want effective solutions to manage skin changes at this time of life.

    12 min

  7. JAN 19

    If Motivation’s On Holiday, Do Ten Push-Ups

    Feeling flat, hormonal, and completely over the “new year, new you” noise? We’ve all been there. Today's conversation gets real about why motivation is so unreliable during perimenopause and menopause—and shows how to build momentum without waiting to feel ready. I unpack the brain chemistry behind motivation, how dopamine dances with oestrogen, sleep, blood sugar, and stress, and why the calendar can be your strongest ally when willpower is wobbling. I break down a simple soft-start plan that actually fits a tired life. You’ll learn the power of keeping the schedule even when you can’t keep the full routine, the ten-minute rule that gets you over the hardest part, and how tiny actions compound. I go practical with five foundations: three meals a day, protein first to steady glucose and insulin, gentle movement you can scale from five minutes, sleep as a nightly priority, and water mapped across the day so you hit your target without midnight sprints to the loo. These aren’t perfection plays—they’re steady, repeatable steps that help you feel lighter, calmer, and more in control. I also talk about why consistency beats intensity for women over 40. No more extreme plans or fad diets that wreck your gut. Instead, we focus on predictable routines, nourishment, and calm. If weight loss is on your list, we explain why nutrition is the main lever and how movement supports results without burning you out. And if you want structure, accountability, and expert guidance, I share how coaching can fast-track early wins so you’re not relying on motivation alone. If this resonates, hit follow so you never miss an episode. Share it with a friend who needs a gentler start, and leave a quick review to help more women find evidence-based support through perimenopause and menopause. Your next step: what’s one ten-minute win you’ll do today? Send me a text! Are you a woman feeling stressed, flat and experiencing the challenges of perimenopause or menopause? It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight). I’m here to help with my proven method. Here's how I can support you - 1. Hit your health and wellbeing goals this year, balance your hormones and lose weight with your own personalised protocol, based on your body's biochemistry. Sounds awesome right!! Book a free 30 minute Peri Weight Loss Assessment with me so we can discuss your health and wellbeing goals and also see how I might be able to support you. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Book your call here. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 2. Follow me on Instagram and Facebook - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@the.perimenopause.path 3. Join the waitlist for my innovative NEW 8 week group program, In Your Skin™️, for women in perimenopause and post-menopause who want effective solutions to manage skin changes at this time of life.

    22 min

  8. JAN 12

    Why Perimenopause Makes Weight Loss Hard And What Actually Works

    Feeling like your body isn't shifting despite you doing the things you've always done? You’re not alone. In this episode, I take a clear look at why fat loss often stalls in perimenopause and menopause, and how biology prioritises safety over burning stored energy. By unpacking cortisol, insulin and inflammation, I show how stress, hormonal shifts and fluid retention create a metabolic climate that favours storage, not fat loss—and what to do about it. I start by reframing the “stuck” feeling as a protection response. With the stress system destabilised, cortisol can stay elevated, slowing metabolism and concentrating fat around the belly. As oestrogen fluctuates, insulin sensitivity drops, so the same meals that used to work now push more energy into storage. Inflammation layers on, blunting insulin signalling, interrupting thyroid function and causing puffiness that looks like rapid weight gain. The common reaction—restrict harder, train more—adds stress and makes results even slower. So what works? Structure three balanced meals a day with five to six hours between, prioritising protein in the 1.2–1.6 g per kilo range, healthy fats and fibre to stabilise blood sugar. Skip ultra-processed foods, take a short walk after carb-heavy meals and consider eating breakfast before training for steadier energy. Reduce inflammation by supporting gut health and sleep, and swap punishing workouts for gentler movement while your system resets. Layer in simple nervous system tools—breath work, sunlight, micro-breaks—to teach your body it is safe enough to let go. When safety returns, weight loss becomes possible and sustainable. If this resonates, follow the show for weekly science-backed strategies. Share this with a friend who needs reassurance today, and leave a quick review to help more women find evidence-based support through perimenopause. Got questions or a breakthrough to share? Message me on Instagram—I’d love to hear from you. Send me a text! Are you a woman feeling stressed, flat and experiencing the challenges of perimenopause or menopause? It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight). I’m here to help with my proven method. Here's how I can support you - 1. Hit your health and wellbeing goals this year, balance your hormones and lose weight with your own personalised protocol, based on your body's biochemistry. Sounds awesome right!! Book a free 30 minute Peri Weight Loss Assessment with me so we can discuss your health and wellbeing goals and also see how I might be able to support you. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Book your call here. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 2. Follow me on Instagram and Facebook - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@the.perimenopause.path 3. Join the waitlist for my innovative NEW 8 week group program, In Your Skin™️, for women in perimenopause and post-menopause who want effective solutions to manage skin changes at this time of life.

    21 min
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About

The Ageless and Awesome Podcast is dedicated to helping women over 40 through Perimenopause and Menopause with best health, a positive mindset and outrageous confidence.  Hosted by Susie Garden, Perimenopause Naturopath and Weight Loss Nutritionist, Founder of The Glow Protocol® - the hormone balancing and weight loss program for women. This podcast is for you if you’re noticing those pesky early symptoms of perimenopause like night sweats, weight gain, insomnia and fatigue. Or perhaps you’re experiencing hot flushes and forgetting words and people’s names (ugh!)? Or dealing with unwanted weight gain, a sex drive that’s fallen off a cliff and vaginal issues? In this podcast, we will cover all of those perimenopause and menopause issues you chat with your friends about (plus the taboo ones - you know what I mean ladies!)  We cover health (especially gut health), beauty hacks, confidence and everything you need to feel young, vibrant and rediscover your GLOW! I’m here, calling on my 30+ years of healthcare experience in both conventional AND natural medicine plus I’ll be chatting with industry experts from around the globe on body image, beauty, fashion and styling, mindset hacks and the latest in longevity medicine.  So if you’re sick of feeling like a crazy person has taken over your body and mind, and want science-based, actionable tips to optimise your health and wellbeing as you move into menopause and beyond stick around. To learn more about what I do with my incredible Glow Protocol®, sustainable weight loss and nutrition hacks, check out https://susiegarden.com/the-glow-protocol

Information

  • Creator
    Susie Garden
  • Years Active
    2020 - 2026
  • Episodes
    322
  • Rating
    Clean
  • Copyright
    © 2026 The Ageless and Awesome Podcast
  • Show Website
    The Ageless and Awesome Podcast

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