The Mell-O-Pause Podcast: It’s Your Time to Thrive

Julie Gledhill, NNCP
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  • NUTRITION
  • UPDATED BIWEEKLY

Hey there, I’m Julie—your go-to Nutrition Consultant & Menopause Nutrition Coach! I help women over 40 (yep, just like me!) feel less “WTF is going on with my body?” and more “Okay, I’ve got this.” My mission? To help you ditch the confusion and support your hormones through peri-menopause and beyond—so you can feel more like you again. Why am I so passionate about this stuff? Because I’m living it. As a Mom, business owner, and woman navigating the wild ride of midlife hormones, I get it. This is your new chapter—It’s your time to THRIVE (and yes, feel like a badass while doing it).💥

Episodes

  1. Episode 6: “Love the Skin You’re In… and the Food You Eat”

    09/26/2025

    Episode 6: “Love the Skin You’re In… and the Food You Eat”

    Summary In this episode, Julie Gledhill discusses the complex relationship women have with their bodies and food, particularly during perimenopause. She shares personal experiences and insights on body image, food guilt, and the emotional challenges that arise during this life stage. The conversation emphasizes the importance of self-love, mindful eating, and practical strategies to navigate food choices without guilt. Julie encourages listeners to embrace their bodies, recognize the impact of hormonal changes, and find joy in nourishing themselves. Takeaways: -Body image issues can resurface during perimenopause. -It's normal to experience food guilt and frustration. -Hormonal changes affect body shape and metabolism. -Mindful eating helps in recognizing hunger and fullness cues. -Self-compassion is crucial for mental well-being. -Diet culture can lead to emotional eating cycles. -Celebrating body achievements is important. -Finding joy in movement rather than punishment is key. -Nourishment should be prioritized over perfection. -Progress is more important than perfection in health journeys. Book On Line: https://www.mell-o-pausenutrition.com/book-online Shop The "Mell-O-Market https://www.mell-o-pausenutrition.com/category/all-products

    19 min
  2. Episode 5: Why Balance Beats Diet Culture: Fads Fade & Real Food Stays

    09/04/2025

    Episode 5: Why Balance Beats Diet Culture: Fads Fade & Real Food Stays

    In this episode of the Mell-O-Pause podcast, host Julie Gledhill discusses the pitfalls of fad diets, emphasizing the importance of balance and real food, especially for women in perimenopause. She critiques popular diets like intermittent fasting and low carb diets, explaining how they can be harmful and unsustainable. Instead, she advocates for a nourishing approach to eating that supports hormonal health and overall well-being, encouraging listeners to embrace food freedom and listen to their bodies.

    21 min
  3. Episode 4: "My Health At 50: The Good, The Meh & The Manageable" A Sneak Peek Into My Yearly Physical!

    08/13/2025

    Episode 4: "My Health At 50: The Good, The Meh & The Manageable" A Sneak Peek Into My Yearly Physical!

    Turning 50 comes with its share of “what now?” moments—especially when you have a family history of diabetes, heart disease, and high cholesterol. In this episode, I’m sharing my latest blood work results (spoiler: mostly great news!), what they mean for my health right now, and how I’m navigating things like low vitamin D, low iron, and even a surprise gallstone. This is real life in perimenopause—raw, relatable, and with plenty of laughs along the way. -Mell-O-Pause Book 1:1 on line here: https://www.mell-o-pausenutrition.com/book-online -Mell-O-Pause Market: https://www.mell-o-pausenutrition.com/category/all-products Keywords midlife health, menopause, nutrition, blood work, vitamin D, iron deficiency, health checkup, proactive health, wellness, lifestyle changes Takeaways -Normalize talking about health beyond the scale. -Focus on overall health, not just weight. -Blood work can reveal important health insights. -Vitamin D absorption is affected by estrogen levels. -Low vitamin D can lead to fatigue and mood changes. -Iron deficiency is common during perimenopause. -Food pairing enhances nutrient absorption. -Proactive health management is essential. -Embrace changes in the body as we age. -Personalized nutrition guidance can help navigate health challenges. Sound bites: "Throw that scale out!" "Your weight does not define you." "Being proactive is key." Chapters: 00:00 Navigating Health at 50 08:02 Understanding Blood Work Results 14:44 Addressing Vitamin and Mineral Deficiencies 19:33 Embracing Change and Proactive Health

    23 min
  4. Episode 3: Cravings, Carb Attacks and Blood Sugar Chaos

    07/25/2025

    Episode 3: Cravings, Carb Attacks and Blood Sugar Chaos

    Feel like you're wrestling your pantry at 3pm every day? You’re not alone—and no, it’s not just a willpower thing. In this episode, we’re talking about what’s really behind those midlife cravings, energy crashes, and snack attacks. Spoiler: it’s your blood sugar, your hormones, and your body asking for support (not a lecture). Let’s get into the science behind those sudden urges for carbs, why your energy dips like clockwork, and how to fuel your body so you stay balanced, satisfied, and not rage-eating crackers over the sink. takeaways Your body is signaling for help to balance blood sugar.Cortisol spikes during perimenopause can lead to cravings.Balanced meals are key to managing cravings and energy levels.Cravings are not a character flaw but a biological response.Listening to your body can help identify true hunger.Breakfast is essential for fueling your day.Pairing carbs with protein and fats helps stabilize blood sugar.Emotional eating is common and valid during midlife.Choosing low glycemic index foods can aid in hormone balance.You don't need to eliminate carbs; just choose wisely. Chapters 00:00 Understanding Cravings in Perimenopause 02:47 The Role of Hormones and Blood Sugar 05:47 Practical Strategies for Managing Cravings 08:41 The Importance of Balanced Meals 12:00 Navigating Emotional Eating 14:48 The Science of Carbohydrates 17:47 Creating a Sustainable Eating Plan 20:40 Final Thoughts on Cravings and Nutrition -Mell-O-Pause Book 1:1 on line here: https://www.mell-o-pausenutrition.com/book-online -Mell-O-Pause Market: https://www.mell-o-pausenutrition.com/category/all-products

    25 min
  5. Episode 2; What The Gut?

    07/11/2025

    Episode 2; What The Gut?

    In this episode of the Mell-O-Pause Podcast, host Julie Gledhill, NNCP discusses the critical connection between gut health and menopause, particularly during per-imenopause. She explains how hormonal changes can affect digestion, mood, and overall well-being. The conversation covers the gut-brain connection, the impact of leaky gut, and practical solutions for improving gut health through nutrition and lifestyle changes. Julie emphasizes the importance of listening to one's body and offers personalized nutrition guidance to help navigate the challenges of menopause. Takeaways: Your gut and hormones communicate constantly. Fluctuating hormones can disrupt gut health. Leaky gut allows toxins into the bloodstream. A balanced microbiome is essential for health. Serotonin production is largely dependent on gut health. Bloating and food sensitivities can increase during menopause. Eating fiber-rich foods supports gut health. Hydration is crucial for digestion and overall health. Mindful eating can improve digestion and energy levels. Personalized nutrition is key for managing menopause symptoms. Titles: The Gut's Impact on Menopause Navigating Gut Health During Perimenopause Sound bites: "Your microbiome is like a garden." "You're not broken. You're not failing." "It's our time to thrive." Chapters: 00:00 Understanding the Gut's Role in Menopause 00:59 The Gut-Brain Connection 05:26 Hormonal Shifts and Gut Health 08:13 Practical Solutions for Gut Health 14:50 Listening to Your Body 16:44 Personalized Nutrition Guidance -Mell-O-Pause Nutrition Book 1:1 on line here https://www.mell-o-pausenutrition.com/book-online -Mell-O-Pause Market: https://www.mell-o-pausenutrition.com/category/all-products

    19 min

  6. 07/04/2025

    Episode 1: Why Am I Starting This Podcast At 50! And WTF is happening to our bodies!!

    Welcome to the very first episode of The Mell-O-Pause Podcast! 🎉 In this episode, I’m getting real about why I’m starting a podcast at 50 (spoiler: perimenopause hit hard), how I found my way back to the work I love—nutrition—and why I believe this messy, magical chapter of life deserves way more support, laughs, and honest conversation. I’ll share a bit of my own midlife rollercoaster (hello, identity crisis + chips in bed), plus a cheeky, simplified breakdown of WTF is happening to our hormones—estrogen, progesterone, and testosterone—and why you might be feeling like a stranger in your own body. If you’ve ever thought: "What is even happening to me right now?" "Why am I suddenly bloated, anxious, and wide awake at 3am?" "Am I the only one craving carbs, crying at commercials, and forgetting why I walked into the room?" You are so not alone. Let’s kick this off with some real talk, real tools, and a reminder that you are not broken—you’re just in the pause. And it’s your time to thrive!

    19 min
  • 6 Episodes

About

Hey there, I’m Julie—your go-to Nutrition Consultant & Menopause Nutrition Coach! I help women over 40 (yep, just like me!) feel less “WTF is going on with my body?” and more “Okay, I’ve got this.” My mission? To help you ditch the confusion and support your hormones through peri-menopause and beyond—so you can feel more like you again. Why am I so passionate about this stuff? Because I’m living it. As a Mom, business owner, and woman navigating the wild ride of midlife hormones, I get it. This is your new chapter—It’s your time to THRIVE (and yes, feel like a badass while doing it).💥

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