The 30-Something Shift Podcast

Liv Sarah Berry

Welcome to The 30-Something Shift — this podcast is for women in their 30s navigating cycles, fertility, conception and the pregnancy journey. Hosted by Liv, a menstrual cycle and fertility yoga teacher, each episode blends yoga-informed insight, nervous-system care and honest conversation to help you understand your body, feel calmer and more supported, and move through this season with more confidence (and less second-guessing). If you’re trying to conceive, pregnant, postpartum, or simply wanting to live more in tune with your cycle, this is a space to feel grounded, informed and not alone.

  1. Oct 22

    #31 Heavy Periods & PMS: Symptoms, Mood Swings and How Yoga Can Help

    Heavy periods, PMS, mood swings and the feeling that you're just supposed to put up with it every month? Let's talk about it. Welcome back to The 30-Something Shift — the podcast for women in their 30s navigating cycles, fertility, pregnancy and all the other changes that come with this slightly chaotic decade of life. In this episode, we're talking about heavy periods, PMS and mood swings, and I'm sharing my perspective as a yoga teacher on where yoga can fit into the picture. Because there is SO much information online telling women that if they're struggling with their periods, they simply need to balance their hormones, change their diet, take the right supplements, cycle sync and do the perfect yoga routine. And while lifestyle habits and movement can absolutely support your wellbeing, I don't believe women should be given the message that it's their responsibility to optimise themselves out of every symptom. Sometimes your body is giving you information that needs looking at. If your periods are very heavy, painful or disruptive, or your premenstrual symptoms are significantly affecting your mood, relationships or everyday life, seeking medical advice matters. At the same time, yoga can be a really useful tool for developing a better relationship with your body, managing stress, moving in ways that feel supportive and creating a little more space when you're not feeling your best. In this episode, we talk about:🩸 Heavy periods — what counts as more than simply having a “heavy” period and why disruptive bleeding shouldn't automatically be something you learn to cope with. 🌧️ PMS — the physical and emotional symptoms that can appear before your period, from bloating and fatigue to anxiety, irritability and low mood. 🧠 Mood swings — how noticing patterns in your cycle can give you useful information without dismissing your feelings as “just hormones.” 🧘‍♀️ Where yoga fits in — how movement, breathwork, meditation and relaxation can support you when you're experiencing PMS or period symptoms. 🌿 Your nervous system — why creating moments of calm can be useful when you're already feeling physically uncomfortable or emotionally overwhelmed. 💭 Listening rather than fixing — why I don't want cycle awareness to become another set of rules women have to follow perfectly. My favourite yoga approaches for PMS and period daysDepending on how you're feeling, you might choose: Slow, grounding movementGentle spinal mobilityHip and side-body movementsBreathworkRestorative yogaA more energising flow if you genuinely feel like movingOr... absolutely nothing. Rest counts too.There isn't one perfect yoga for PMS routine because your symptoms can change from one cycle to the next. One really important reminderYoga can support your wellbeing, but it isn't a diagnostic tool or a treatment for the underlying causes of heavy menstrual bleeding, severe PMS or conditions such as PMDD. Your body isn't a problem that needs fixing. But you also don't have to accept symptoms that are making your life miserable. If your symptoms are severe, new, getting worse or interfering with your everyday life, speak to a healthcare professional. You deserve to understand what's happening in your body. And you deserve support. Enjoyed this episode?Share it with a friend who has ever said, “I think my period is probably just normal for me...” And don't forget to follow The 30-Something Shift wherever you listen to your podcasts so you don't miss the next episode. Resources: www.livsarahberry.com/menstrualcycleyoga (267) Yoga For Your Period - Gentle Yoga Flow for Menstrual Cramps & Low Back Pain - YouTube Shop Liv's Favourites: WUKA Period Pants- https://wukauk.pxf.io/n4P4qM

  2. Oct 15

    #30 Self-Care in Your 30s: 9 No-BS Ways to Reset When Life Feels Like Too Much

    Need a reset? Feeling overwhelmed, overstimulated or like you've got approximately 47 things going on at once? Let's talk self-care — but without making it another thing you have to be good at. Welcome back to The 30-Something Shift — the podcast for women in their 30s navigating all the changes, chaos and unexpected plot twists that come with this decade of life. In this episode, we're talking about self-care in your 30s and some genuinely simple ways to reset when life feels like a lot. Because I think we've made self-care far more complicated than it needs to be. You don't need a 5am morning routine, a perfectly curated wellness routine or a cupboard full of expensive supplements. Sometimes self-care looks like slowing down. Going outside. Putting your phone down. Reading a book. Moving your body. Taking a proper day off. Saying no. Or, quite simply, going to bed. So we're stripping it right back and talking about 9 no-BS self-care ideas that can help you feel better and feel a little more like yourself again. In this episode, we talk about:☕ Slowing down — creating tiny moments where you stop rushing and give your brain some breathing space. 🌿 Getting back to nature — why a simple walk outside can be enough to help you step away from screens and constant stimulation. 📱 Having time without technology — giving yourself permission not to be available or consuming information every second of the day. 📖 Reading something purely for fun — not another book you're reading because you think you should. 🧘‍♀️ Moving your body without making it punishment — choosing movement based on what your body actually needs rather than what you think you're supposed to do. 🛋️ Taking a proper day off — without filling it with cleaning, errands and life admin. 🙅‍♀️ Saying no — because protecting your time and energy can be far more useful than buying another bath bomb. 💃 Doing something that makes you feel like you — remembering that you're more than your responsibilities and the roles you play for other people. 💭 Asking what you actually need — rather than asking what you're supposed to do for self-care. The big takeawaySelf-care doesn't need to be complicated, expensive or Instagram-worthy. The goal isn't to become better at self-care. It's to get better at noticing what you need and actually responding to it. Enjoyed this episode?Share it with a friend who might need a little reset too. And if you're listening on Spotify or Apple Podcasts, follow The 30-Something Shift so you don't miss the next episode. Resources: www.livsarahberry.com/podcast Shop Liv's Favourites: WUKA Period Pants: https://wukauk.pxf.io/n4P4qM Twinings Tea: https://tidd.ly/4euUCAn

  3. Oct 8

    #29 Your menstrual cycle isn't the problem, you're just not listening to it

    Your Menstrual Cycle Isn’t the Problem — You’re Just Not Listening to It What if the symptoms you've been trying to ignore, manage or push through every month aren't simply annoying inconveniences? What if they're feedback? In this episode, we're changing the way we think about the menstrual cycle. Instead of seeing our periods, PMS, fatigue, irritability and changing energy levels as problems that interrupt our lives, we're exploring how these changes can give us useful information about what our bodies need. Your cycle isn't the problem. It's information. And once you learn how to listen to that information, you can start making different choices around your energy, stress, movement, rest and wellbeing. In this episode, we explore: Why we tend to treat menstrual symptoms as an inconvenience rather than informationWhy understanding your menstrual cycle is the first step towards working with itHow your symptoms can act as feedback from your bodyThe three tools I use to develop better mind-body awarenessHow journalling can help you identify patterns and prepare for what's comingHow meditation can reduce mental clutter and sharpen your awarenessWhy yoga is such a powerful practice for learning to listen to your bodyThe difference between experiencing a symptom and responding to what that symptom is telling you And most importantly, we're talking about how to stop asking: “How do I get rid of this symptom?” and start asking: “What is my body trying to tell me?” You don't need to completely overhaul your life or become obsessed with cycle syncing. Start with one tool. Start listening. Start noticing. Your cycle is information, not instruction. ✨ Free 5-Day Flow With Your Cycle Yoga ChallengeReady to start working with your cycle? Join my free 5-day Flow With Your Cycle Yoga Challenge and learn how to use yoga to respond to what your body needs, rather than forcing yourself into a rigid cycle-synced routine. Join the free challenge → https://livsarahberryyoga.kit.com/d4f9b42756 Come and connect with me🎙️ The 30-Something Shift: https://livsarahberry.com/podcast/ 🧘‍♀️ Yoga with Liv Sarah Berry: www.youtube.com/@yogawithlivsarahberry Shop Liv's Favourites: WUKA period pants: https://wukauk.pxf.io/n4P4qM Twinings Tea: https://tidd.ly/4euUCAn If you enjoyed this episode, please follow the podcast and leave a review. It genuinely helps more women find The 30-Something Shift.

  4. Aug 14

    Living with PCOS: Fertility, Nutrition Myths, Sleep & The New PMOS Name Change

    Have you been told to cut carbs, go dairy-free, lose weight or follow a strict diet for PCOS? In this episode, I'm joined by Amy, a PCOS nutritionist and founder of PCOS Hub, to separate fact from fiction when it comes to managing PCOS and supporting fertility. We discuss why there is no single "best" diet for PCOS, the importance of building sustainable habits, and why many women are focusing on restriction when they should be focusing on nourishment. Amy also shares her thoughts on the recent proposal to rename PCOS to PMOS what this could mean for women, and why there is still so much work to be done in women's healthcare. Whether you've recently been diagnosed, are trying to conceive, or simply want to better understand your hormones and menstrual cycle, this episode is packed with practical, evidence-based advice. In This Episode We Discuss: 🌸 What PCOS is and how it affects the body 🌸 Why there is no one-size-fits-all PCOS diet 🌸 The truth about keto, low-carb, dairy-free and gluten-free diets 🌸 Why focusing on what you can add to your diet is often more helpful than restriction 🌸 The role of protein, healthy fats and balanced meals 🌸 How movement and exercise can support PCOS symptoms 🌸 Why over-exercising and under-fuelling can sometimes do more harm than good 🌸 The connection between stress, hormones and PCOS 🌸 Why sleep may be the most underrated factor for hormone and fertility health 🌸 PCOS and fertility: where to start if you're trying to conceive 🌸 The proposed PCOS to PMOS name change and what it means for women 🌸 Why women with PCOS deserve better awareness, research and support Key Takeaway One of my favourite messages from this conversation is that managing PCOS doesn't have to be complicated. Rather than chasing restrictive diets and quick fixes, Amy encourages women to focus on sustainable habits, balanced nutrition, movement, sleep and stress management. As she explains, it's not about perfection—it's about creating realistic habits that support your health for the long term. Resources & Links Connect with Amy and PCOS Hub: Instagram 15 Minute Daily Fertility reset: https://livsarahberryyoga.kit.com/ca320c660e Positive Affirmations for Fertility: https://livsarahberryyoga.kit.com/2119f71adc 5-day Fertility reset Yoga Challenge: https://livsarahberryyoga.kit.com/cd0e88ec03 🎧 Subscribe for weekly conversations on fertility, menstrual cycle health, women's wellbeing, pregnancy, yoga and navigating life in your 30s. #FertilityJourney #TryingToConceive #TTC #IVFSupport #Infertility #FertilityWellness #WomensHealth #FertilityYoga #FertilityMindset #MentalHealth #pcos #pmos Shop Liv’s Favourites: WUKA Period Pants: https://wukauk.pxf.io/n4P4qM Twinings Sleep Tea: https://tidd.ly/3RQc6Q3 💌 Let’s Connect: Join the 5-day Flow with your Cycle Yoga challenge: https://livsarahberryyoga.kit.com/d4f9b42756 Practice Yoga with me: Liv Berry - YouTube Learn More: www.livsarahberry.com Subscribe & review the podcast to help more 30-somethings find this showEmpower yourself. Learn your cycle. Love your body. 💫 🎧 Listen now and let’s start rewriting your story, together. The 30-Something Shift Podcast is a women's health podcast hosted by menstrual cycle, fertility and pregnancy yoga teacher Liv Berry, helping women in their 30s navigate hormones, fertility, menstrual health, stress, mental wellbeing and yoga through every season of womanhood. Topics Covered: PCOS, PMOS, PCOS diet, PCOS fertility, PCOS nutrition, fertility nutrition, hormone health, menstrual cycle health, insulin resistance, women's health, PCOS symptoms, PCOS exercise, sleep and fertility, stress and hormones, trying to conceive, fertility support, PCOS weight loss, fertility podcast, hormone balance, reproductive health

  5. Aug 6

    #28 Meditation for Stress & Anxiety: Why Every Woman Needs This Practice

    Episode #28 Stressed? This Is the Meditation Episode You Didn't Know You Needed Feeling overwhelmed, anxious or mentally exhausted? This episode explores why meditation is one of the simplest ways to calm your nervous system, reduce stress and support your hormonal health. Whether you're completely new to meditation or struggle to switch off, you'll learn how small moments of stillness can have a big impact on your wellbeing. In this episode: Why women struggle to slow downHow meditation supports stress and anxietyThe connection between stress and hormonesSimple meditation tips for beginnersHow to calm your nervous system naturally Topics covered: meditation for stress, meditation for anxiety, guided meditation, nervous system regulation, women's mental health, stress relief, hormonal health, yoga and meditation 🎧 Subscribe for weekly conversations on fertility, menstrual cycle health, women's wellbeing, pregnancy, yoga and navigating life in your 30s. #FertilityJourney #TryingToConceive #TTC #IVFSupport #Infertility #FertilityWellness #WomensHealth #FertilityYoga #FertilityMindset #MentalHealth Shop Liv's Favourites: WUKA Period Pants: https://wukauk.pxf.io/n4P4qM Twinings Sleep Tea: https://tidd.ly/3RQc6Q3 💌 Let’s Connect: Join the 5-day Flow with your Cycle Yoga challenge: https://livsarahberryyoga.kit.com/d4f9b42756 Practice Yoga with me: Liv Berry - YouTube Learn More: www.livsarahberry.com Subscribe & review the podcast to help more 30-somethings find this show Empower yourself. Learn your cycle. Love your body. 💫 🎧 Listen now and let’s start rewriting your story, together. The 30-Something Shift Podcast is a women's health podcast hosted by menstrual cycle, fertility and pregnancy yoga teacher Liv Berry, helping women in their 30s navigate hormones, fertility, menstrual health, stress, mental wellbeing and yoga through every season of womanhood.

  6. Jul 30

    Fertility, Womb Healing & The Power of Listening to Your Body with Jessica of SoulFire Doula

    How to Reconnect With Your Body When You Don't Trust It Anymore If you've ever felt disconnected from your body, frustrated by your cycle, or like you're constantly trying to "fix" yourself, this conversation is for you. In this episode, I sit down with womb energy healer, birth doula and yoga teacher Jessica Botello to explore the connection between our physical bodies, emotional wellbeing and the stories we carry as women. We talk about why so many women struggle to trust their bodies, particularly during fertility challenges, and how practices such as yoga, meditation, energy healing and simple self-awareness can help us reconnect with ourselves. Jessica shares her perspective on womb healing, what it means, how emotions can become stored in the body, and why creating space to listen to ourselves may be one of the most powerful things we can do. Whether you're trying to conceive, navigating pregnancy, moving through a difficult season, or simply looking to build a healthier relationship with your body, this episode offers a gentle invitation to slow down and reconnect. In this episode we discuss: ✨ What womb healing actually is ✨ The connection between the womb, emotions and the body ✨ Why so many women struggle to trust themselves ✨ The impact of guilt, shame, perfectionism and self-blame ✨ Fertility challenges and body resentment ✨ How yoga can help rebuild trust in your body ✨ The role of intuition in women's health ✨ Women's circles, community and healing ✨ Energy healing explained ✨ Why awareness is the first step towards healing ✨ A simple heart-and-womb meditation to try at home ✨ Learning to support yourself with compassion instead of criticism ✨ How presence can help us navigate both grief and joy Jessica's Simple Practice Jessica shares a beautiful practice for women who are feeling disconnected from their bodies: Place one hand on your heart and one hand on your womb space. Breathe slowly. Listen. Release judgement. Offer yourself the same compassion you would give a hurt puppy, child or loved one. Sometimes healing begins with simply being present with yourself. Connect with Jessica Jessica Botello is a womb energy healer, birth doula and yoga teacher supporting women through fertility, pregnancy, postpartum and beyond. Website: soulfiredoula.com Instagram: @soulfiredoula Shop Liv’s Favourites: Twinings Sleep Tea: https://tidd.ly/3RQc6Q3 💌 Let’s Connect: Join the 5-day Flow with your Cycle Yoga challenge: https://livsarahberryyoga.kit.com/d4f9b42756 Practice Yoga with me: Liv Berry - YouTube Learn More: www.livsarahberry.com Subscribe & review the podcast to help more 30-somethings find this showEmpower yourself. Learn your cycle. Love your body. 💫 🎧 Listen now and let’s start rewriting your story, together. The 30-Something Shift Podcast is a women's health podcast hosted by menstrual cycle, fertility and pregnancy yoga teacher Liv Berry, helping women in their 30s navigate hormones, fertility, menstrual health, stress, mental wellbeing and yoga through every season of womanhood. Topics covered: womb healing, fertility support, trusting your body, fertility journey, fertility yoga, women's health podcast, energy healing, fertility wellbeing, womb wellness, cycle awareness, women's circles, fertility mindset, reconnecting with your body, self-compassion for fertility, holistic fertility support, yoga for fertility, women's wellness, fertility and stress, feminine health, fertility podcast

  7. Jul 23

    #27 Hormones, Anxiety & Mood Swings: Understanding Women's Mental Health

    🎙️ Episode #27 Hormones, Mood & Mental Health: The Connection We Don't Talk About Enough Your hormones influence so much more than your menstrual cycle. They affect your mood, anxiety, energy, sleep and emotional wellbeing too. In this episode, we explore the relationship between female hormones and mental health, why your emotions may change throughout your cycle, and how understanding your body can help you feel more supported rather than overwhelmed. In this episode: How hormones affect mood and emotionsThe menstrual cycle and mental healthStress, hormones and the nervous systemWhy your body isn't working against youHow yoga can support hormonal wellbeing Topics covered: hormones and mental health, hormone imbalance, menstrual cycle, women's hormones, anxiety and hormones, cycle awareness, hormonal health, yoga for hormones 🎧 Subscribe for weekly conversations on fertility, menstrual cycle health, women's wellbeing, pregnancy, yoga and navigating life in your 30s. #FertilityJourney #TryingToConceive #TTC #IVFSupport #Infertility #FertilityWellness #WomensHealth #FertilityYoga #FertilityMindset #MentalHealth Shop Liv's Favourites: WUKA Period Pants: https://wukauk.pxf.io/n4P4qM Twinings Sleep Tea: https://tidd.ly/3RQc6Q3 💌 Let’s Connect: Join the 5-day Flow with your Cycle Yoga challenge: https://livsarahberryyoga.kit.com/d4f9b42756 Practice Yoga with me: Liv Berry - YouTube Learn More: www.livsarahberry.com Subscribe & review the podcast to help more 30-somethings find this show Empower yourself. Learn your cycle. Love your body. 💫 🎧 Listen now and let’s start rewriting your story, together. The 30-Something Shift Podcast is a women's health podcast hosted by menstrual cycle, fertility and pregnancy yoga teacher Liv Berry, helping women in their 30s navigate hormones, fertility, menstrual health, stress, mental wellbeing and yoga through every season of womanhood.

  8. Jul 16

    #26 Burnout, Busyness & Rest: Why High-Achieving Women Find It So Hard to Slow Down

    🎙️ Episode #26 Why High-Achieving Women Struggle to Rest (And How to Learn to Slow Down) Why does resting feel so difficult? If you're constantly busy, productive and ticking off your to-do list but still feel exhausted, this episode explores why so many women struggle to slow down and how learning to rest can support your hormones, nervous system and mental health. We'll discuss burnout, high-functioning anxiety, productivity culture and simple ways to reconnect with rest without guilt. In this episode: Why women feel guilty restingThe link between stress, cortisol and burnoutNervous system regulation for women's healthHow yoga teaches us to slow downPractical ways to rest without feeling lazyTopics covered: burnout in women, high-functioning anxiety, cortisol, nervous system regulation, women's health, stress management, yoga for stress, rest and recovery 🎧 Subscribe for weekly conversations on fertility, menstrual cycle health, women's wellbeing, pregnancy, yoga and navigating life in your 30s. #FertilityJourney #TryingToConceive #TTC #IVFSupport #Infertility #FertilityWellness #WomensHealth #FertilityYoga #FertilityMindset #MentalHealth Shop Liv's Favourites: WUKA Period Pants: https://wukauk.pxf.io/n4P4qM Twinings Sleep Tea: https://tidd.ly/3RQc6Q3 💌 Let’s Connect: Join the 5-day Flow with your Cycle Yoga challenge: https://livsarahberryyoga.kit.com/d4f9b42756 Practice Yoga with me: Liv Berry - YouTube Learn More: www.livsarahberry.com Subscribe & review the podcast to help more 30-somethings find this showEmpower yourself. Learn your cycle. Love your body. 💫 🎧 Listen now and let’s start rewriting your story, together. The 30-Something Shift Podcast is a women's health podcast hosted by menstrual cycle, fertility and pregnancy yoga teacher Liv Berry, helping women in their 30s navigate hormones, fertility, menstrual health, stress, mental wellbeing and yoga through every season of womanhood.

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Welcome to The 30-Something Shift — this podcast is for women in their 30s navigating cycles, fertility, conception and the pregnancy journey. Hosted by Liv, a menstrual cycle and fertility yoga teacher, each episode blends yoga-informed insight, nervous-system care and honest conversation to help you understand your body, feel calmer and more supported, and move through this season with more confidence (and less second-guessing). If you’re trying to conceive, pregnant, postpartum, or simply wanting to live more in tune with your cycle, this is a space to feel grounded, informed and not alone.

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