The Riviera Menopause

Laura Johnson
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  • Alternative Health

The Riviera Menopause Podcast is the show for women who are done Googling their symptoms at 3am and ready for actual answers.  Hosted by Laura Johnson, founder and creator of the 5 Riviera Standards, each 15-minute episode tackles one specific menopause experience - the brain fog, the weight that won't shift, the confidence that vanished, the 3am wake-up - with real science, real humour, and advice you can use before the episode even finishes.  No jargon. No judgement. No pretending you should have this figured out.  New episodes every Tuesday. Grab the free 5 Riviera Standards Starter Guide in the show notes.

  1. 5h ago

    Episode 16 - The Emotional Eating Episode (No Judgement. Just Honesty.)

    Drop me a message and let me know if there is anything you would like me to cover in a future episode. The Emotional Eating Episode (No Judgement. Just Honesty.) Why you eat your feelings at 9pm and what to do instead In this episode: Let’s just say it. You’re not eating the biscuits because you’re hungry. You’re eating them because you’re tired, overwhelmed, and the biscuits are there. I explain the three biochemical forces driving the 9pm craving (low serotonin, volatile blood sugar, and high cortisol) and why willpower was never going to be enough against all three. Then I get practical: the 10-minute pause, the real need underneath the craving, and why pleasure is a nutrient, not a luxury. Your One Thing this week: Next time you reach for food when you’re not physically hungry, pause for one breath and ask: what am I actually feeling right now? You don’t have to stop eating. Just name the feeling. Awareness before action. Links: → Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards → Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/ If this described last Tuesday — or any Tuesday — send it to someone. Tell them: you’re not weak. You’re a human in menopause. And the biscuits are not your enemy.

    14 min

  2. Jun 15

    15 - Your Gut Has Opinions. You Should Probably Listen.

    Drop me a message and let me know if there is anything you would like me to cover in a future episode. Your Gut Has Opinions. You Should Probably Listen. The menopause-gut connection nobody warned you about In this episode: My stomach once produced a sound at a dinner party that I can only describe as a whale communicating across a large body of water. Nobody mentioned it. I'm mentioning it now. Because somewhere around 44, your digestive system develops a personality of its own — and nobody tells you it has anything to do with menopause. I explain the oestrobolome (the gut bacteria that metabolise oestrogen), why bloating and food sensitivities appear from nowhere when hormones shift, and how your gut connects to your mood, brain fog, immune system, and sleep. Then I get practical: the 30-plant-per-week target, why fermented foods outperform most supplements, and what that expensive probiotic is probably not doing for you. Your One Thing this week: Count your plants. Keep a tally on your phone — every different plant food you eat this week (vegetables, fruits, nuts, seeds, herbs, spices, legumes, grains). See where you land by Sunday. No judgement. Just data. And next week, try to beat the number by two. Links: → Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards → Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/ If this episode made you look at your lunch differently, send it to someone. Preferably someone whose gut has recently started having opinions.

    10 min

  3. Jun 8

    14 - Why You Suddenly Have No Friends (And How to Fix That)

    Drop me a message and let me know if there is anything you would like me to cover in a future episode. Why You Suddenly Have No Friends (And How to Fix That) Midlife loneliness, friendship breakdowns, and building your real circle In this episode: Somewhere between 40 and 50, your friendship group quietly reshuffled without your permission. The friends who used to call don’t. The dinner plans dried up.  I’m talking about the friendship recession - why it happens (logistics, hormonal changes, and the fact that you are changing), why the loneliness is a genuine health risk, and how to build a smaller, deeper circle that actually sustains you.  This is the episode about the thing almost every woman in midlife feels and almost no one talks about. Your One Thing this week: Text one person this week and say: “Are you free for a walk or a coffee?” One text. One invitation. No agenda beyond connection. That’s the start. Links: → Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards → Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/ If this made you think of someone you’ve lost touch with, send it to them. It might be the conversation starter neither of you knew how to begin.

    10 min

  4. Jun 1

    13 - The Woman in the Mirror Doesn’t Look Like You Anymore

    Drop me a message and let me know if there is anything you would like me to cover in a future episode. The Woman in the Mirror Doesn’t Look Like You Anymore Skin, hair, and the physical changes nobody prepared you for In this episode: There’s a moment where you catch your reflection and think: when did that happen? Not in a dramatic way. In a quiet, disoriented way. Because the woman in the glass doesn’t match who you feel like inside. I’m talking about the visible changes of menopause — the skin that’s thinner and drier, the hair that’s changing, the face that looks different. I explain the collagen-oestrogen connection, separate the skincare that actually works from the stuff that’s just expensive hope in a jar, and tackle the identity question underneath it all: who are you when your body looks different? Your One Thing this week: Two things, both free. Put SPF on your face tomorrow morning before you leave the house. And drink an extra glass of water today. Sun protection and hydration — the two most evidence-backed, least glamorous interventions for your skin. Links: → Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards → Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/ If this resonated, send it to the woman who’s been quietly struggling with how she looks and not telling anyone.

    11 min

  5. May 25

    12 - You’re Not Lazy. You’re Running on Empty. The real reason your energy has disappeared

    Drop me a message and let me know if there is anything you would like me to cover in a future episode. You’re Not Lazy. You’re Running on Empty. The real reason your energy has disappeared In this episode: There’s a difference between being tired and being depleted. Tired fixes with a good night’s sleep. Depleted is what happens after years of output exceeding input, and menopause is the moment the bill arrives.  I cover the energy drains nobody talks about - decision fatigue, the cortisol tax of being permanently “on,” the physical cost of people-pleasing, and introduce the energy budget: treating your fuel like a bank account and auditing where it’s actually going. Your One Thing this week: Say no to one thing this week that you would normally say yes to. Just one. Notice how it feels to have that energy back in your account. Links: → Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards → Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/ If this described your life, send it to the woman who always says she’s fine. She might be fine. But she might also be asleep on the sofa with her shoes on.

    10 min

  6. May 19

    11 - The Midlife Plot Twist: What If This Is Actually the Good Bit?

    Drop me a message and let me know if there is anything you would like me to cover in a future episode. The Midlife Plot Twist: What If This Is Actually the Good Bit? Rewriting the menopause narrative from decline to design In this episode: Every menopause story you’ve heard starts with what you’re losing. I want to tell you a different story.  What if menopause is not the beginning of the end, but the end of pretending you’re fine with things that aren’t fine? What if it’s your body forcing a redesign you’ve needed for years?  I challenge the decline narrative, share three real stories of women who used menopause as a launchpad, and ask you a question most women have never been asked: what do you want to feel like at 60?  This is the episode that makes women sit up straighter. Your One Thing this week: Write one sentence that starts: “In five years, I will be the woman who…” Make it specific. Make it physical. About what you can do, not what you look like. Put it somewhere you’ll see it every day. Links: → Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards → Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/ If this episode helped, send it to someone who needs it.

    10 min

  7. May 11

    10 - The Art of Not Being Perfect at This

    Drop me a message and let me know if there is anything you would like me to cover in a future episode. The Art of Not Being Perfect at This Why perfectionism is the biggest threat to your menopause management In this episode: You started the plan on Monday. By Wednesday you had pizza. By Thursday you decided you’d failed and stopped everything. Sound familiar?  That cycle, not the pizza, is the actual problem. I name the all-or-nothing pattern, explain why high-achieving women are the worst at sustainable health change, and introduce the concept that changed everything for me: the Return Protocol.    A pre-planned, pre-decided route back to your standards after life knocks you off them. Because the question is not “how do I never fall off?” It’s “how quickly can I climb back on?” Your One Thing this week: Write your Return Protocol on a card and put it on your fridge. Three sentences: What’s the first thing I do after a bad day? What’s my minimum viable week? What do I say to myself when the shame starts? You’ll need it. Not if. When. Links: → Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards → Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/ If this episode helped, send it to someone who needs it.

    11 min

  8. May 4

    9- What Your GP Didn’t Tell You (And What to Ask Next Time): Navigating the medical system as a menopausal woman

    Drop me a message and let me know if there is anything you would like me to cover in a future episode. What Your GP Didn’t Tell You (And What to Ask Next Time) Navigating the medical system as a menopausal woman In this episode: If your doctor’s entire menopause advice was “it’s just your age,” this episode is your pre-appointment briefing.  I explain the training gap (most GPs have had minimal menopause-specific education), give you a step-by-step preparation toolkit for your next appointment, have a balanced conversation about HRT (it’s not a magic bullet and it’s not dangerous - it’s a tool), and cut through the supplement minefield with what the evidence actually supports.  This is the episode to listen to in the car park before you walk in. Your One Thing this week: Write down your most significant symptoms, when they started, and the one question you most want answered. Take that piece of paper to your next GP appointment. If you don’t have one booked, book one this week. Links: → Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards → Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/ If this episode helped, send it to someone who needs it.

    12 min
See All (16)

About

The Riviera Menopause Podcast is the show for women who are done Googling their symptoms at 3am and ready for actual answers.  Hosted by Laura Johnson, founder and creator of the 5 Riviera Standards, each 15-minute episode tackles one specific menopause experience - the brain fog, the weight that won't shift, the confidence that vanished, the 3am wake-up - with real science, real humour, and advice you can use before the episode even finishes.  No jargon. No judgement. No pretending you should have this figured out.  New episodes every Tuesday. Grab the free 5 Riviera Standards Starter Guide in the show notes.

Information

  • Creator
    Laura Johnson
  • Years Active
    2K
  • Episodes
    16
  • Rating
    Explicit
  • Copyright
    © 2026 The Riviera Menopause
  • Show Website
    The Riviera Menopause

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