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. 5d ago

    Why Eating Less Backfires And How To Rebuild Your Metabolic Fire After 40

    Ever felt like you’re doing “everything right” and still gaining weight? Let’s flip the script on midlife metabolism. I unpack why eating less and exercising more can backfire in peri and post-menopause, and how to send your body the safety signals it needs to release stored fat. As hormones shift, insulin sensitivity drops, cortisol rises, sleep can be poor, and muscle mass slides. The old calorie-in, calorie-out model ignores that your body is a chemistry lab, not a calculator. I walk through the real levers that work after 40: getting enough protein to protect and build lean mass, choosing quality carbohydrates to support thyroid and adrenal function, embracing healthy fats for satiety and hormone production, and focusing on micronutrient-rich, minimally processed food. We talk clean protein powders, why ultra-low fat and ultra-low carb often backfire, and how three meals with 5 to 6 hours between can steady insulin and activate the migrating motor complex for better gut health. You’ll also get a clear six-step reset: stop undereating, start meals with protein, strength train with progressive overload, guard sleep, calm your nervous system, heal digestion, and then fine-tune hormones. I share a simple day on a plate that’s satisfying and realistic, plus practical cues to measure progress beyond the scales. The goal isn’t punishment; it’s creating a body that feels safe, nourished, strong, and ready to burn fuel efficiently. If you’re tired of the yo-yo and ready for a saner approach, this conversation is your permission slip to eat more and thrive. Subscribe or follow for weekly guidance, share this with a friend who needs it, and leave a review to help more women find the show. Ready for tailored support? Book a free 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. Reserve your early bird place 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.

    35 min

  2. May 25

    The 5 Hidden Causes of Weight Gain After 40

    Your body hasn’t just “stopped working” after 40 - your biology has changed the rules. In today's episode I unpack the five hidden drivers behind stubborn midlife weight gain and show you how to work with your hormones, not against them. From silent inflammation to cortisol spikes, poor sleep, gut shifts, and insulin resistance, I map out practical steps that make weight loss feel possible again.   • the myth of “eat less, move more” failing after 40 due to hormonal shifts • inflammation as a key driver and how to lower it with food choices • cortisol’s impact on belly fat and how to set boundaries and rest • sleep as a metabolic tool and simple night routines that work • gut changes, fibre-first strategies, and smart use of probiotics • insulin resistance signs and fixes with protein, strength, and meal timing • why personalisation beats one-size-fits-all plans   If your clothes feel tighter despite “doing everything right,” this guide gives you a clear path: nourish, don’t punish; slow down to speed up; personalise your plan. Ready for support from someone that understands the complexity of female hormones after 40? Book the free Peri Weight Loss Assessment below, follow the podcast, and share this episode with a friend who needs a science-backed reset. Your midlife metabolism can thrive—let’s get you there. 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. Reserve your early bird place 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.

    37 min

  3. May 18

    The 10,000 Steps Are Cancelled So Now What

    When life is flat out, why do your healthiest routines disappear first, and how do you stop the slide without needing “perfect” days? This week on the pod,  I’m sharing a practical, no guilt approach to staying consistent with wellness when work, family, stress, and midlife hormones collide.  I unpack the real reasons consistency breaks down, including decision fatigue, rising stress, and the way women so often put their needs last. Then I flip the script with a simple strategy: keep the habit cue, shrink the habit. If you can’t do your full workout or mindfulness practice, you can still protect the routine with 30 seconds of breathing, a short walk, or a tiny nourishing choice that keeps you connected to your goals. These micro habits support stress management, cravings, sleep, and confidence during perimenopause and menopause.  You’ll also hear how to use minimum viable habits across nutrition, movement, hydration, and sleep, plus how to plan for real life with flexible structure and simple food prep that makes healthy eating easier on busy weeks. We finish with the mindset piece: identity shifts, mantras, celebrating small wins, and why support and accountability can be a game changer for weight loss and wellbeing in your 40s and 50s.  If this helps, please subscribe or follow, share it with a friend who’s in a busy spiral, and leave a five-star review. What’s the one minimum habit you’re choosing this week? 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. Reserve your early bird place 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.

    14 min

  4. May 11

    The 5 Biggest Fat Loss Mistakes Women Over 40 Still Make

    Fat loss after 40 can feel unfair. You eat less, you push harder in the gym, you try to be “good” all week and somehow your body responds by holding on tighter. In today's episode I unpack why that happens for women in perimenopause and menopause, and why the old calories-in-calories-out mindset often creates the exact stress chemistry that stalls progress.  I walk through the 5 biggest fat loss mistakes women over 40 still make: under-eating (including skipped meals and low-calorie plans), over-exercising and relying on cardio without recovery, inconsistent protein intake, ignoring sleep quality, and the all-or-nothing mindset that turns one imperfect moment into a full reset on Monday. Along the way we connect the dots between cortisol, inflammation, insulin sensitivity, cravings, muscle loss, and metabolic rate, with practical guidance you can apply immediately. Expect clear advice on protein targets, why strength training matters more than ever, how healthy fats support inflammation, and why sleep is a weight loss tool, not a luxury.  If you want personalised help, I also share how to enquire about the GLOW Protocol via a free peri weight loss assessment. Subscribe or follow so you don’t miss next week, and if this resonated, share it with a friend and leave a five-star review. What’s the one habit you’ll focus on for the next seven days? 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. Reserve your early bird place 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.

    27 min

  5. May 4

    Perimenopause Weight Loss When You Are Doing Everything Right

    The most frustrating part of perimenopause weight loss is doing all the “right” things and getting nothing back from the scales. If you’ve cleaned up your eating, started moving more, cut back on alcohol and sugar, and worked on sleep and stress, yet your weight won’t shift, I want you to hear this clearly: it doesn’t automatically mean it’s not working. I walk through the hidden time lag that can happen in perimenopause and menopause, when your body focuses on internal rebalancing before it lets go of fat. Think hormone stabilisation, inflammation reduction, improved insulin sensitivity, and restoring a sense of metabolic safety. We also talk about water retention and why you can feel puffy or “bloated all over” when inflammation, stress, poor sleep, menstrual cycle changes, oestrogen fluctuations, progesterone shifts and higher cortisol are all influencing fluid balance. Then we get practical about what to track instead of obsessing over a single number. I share smarter progress markers like how your clothes fit, tape measurements (including where to measure your waist), energy out of 10, sleep quality, cravings and that classic 3 pm slump, plus strength changes. This mindset shift takes the emotional sting out of weigh-ins and helps you stay consistent long enough for results to show up. If this resonates, hit follow or subscribe so you don’t miss a weekly episode, share it with a friend who’s battling midlife weight gain, and leave a five-star review if it helped. What’s the one progress metric you’re going to track this week? 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. Reserve your early bird place 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.

    10 min

  6. Apr 27

    Muscle Changes Everything

    Your metabolism didn’t change overnight, but it might have quietly lost something powerful - muscle. If fat loss after 40 feels harder than it used to, I’m sharing the missing piece I see in so many women navigating perimenopause and menopause and it’s not more hustle, more cardio, or harsher restriction. It’s building and preserving muscle mass. We talk through why muscle starts declining from around age 30 and why the rate can speed up in your 40s and 50s as oestrogen drops. I unpack what that means in real life: strength dropping faster than expected, skin looking less firm, energy dipping, and the frustrating reality that the same food and exercise plan can stop working. Then we get practical about the upside: muscle supports resting metabolic rate, improves insulin sensitivity for better blood sugar control, and helps your body burn fat more efficiently. I also explain why cardio alone is not enough for menopause weight loss, how brisk walking can support fat burning, and why strength training two to three times per week is a smart baseline for healthy ageing. We cover protein intake, recovery, progressive overload, and safety considerations if you have sore joints, old injuries, or concerns like osteopenia. There’s even emerging insight into the muscle-brain connection and why staying strong may support cognition as you age. If you want a plan that prioritises fat loss while preserving lean muscle, check out The Glow Protocol and book a peri weight loss assessment via the link in the show notes. Subscribe or follow, share this with a friend who’s stuck, and if it helped, leave a five-star review so more women can find it. 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. Reserve your early bird place 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.

    14 min

  7. Apr 20

    Stop Dieting To Lose Weight

    Eating less should mean losing weight, right? If you’re in perimenopause and the scales are stuck, that old rule can start to feel like a personal failure. I want to flip that story. For many women over 40, chronic dieting, meal skipping, and aggressive calorie counting don’t “boost discipline” at all, they trigger the exact body responses that make weight loss harder. I break down what can happen when you undereat. - cortisol rises to keep blood sugar stable -cravings for quick energy ramp up - and your metabolism can slow as your body shifts into energy-conservation mode.  Over time, you can even lose muscle, which is the opposite of what you want for a strong, healthy midlife body. Then we layer in the realities of perimenopause and menopause, where fluctuating oestrogen and declining progesterone can destabilise the stress response and slow recovery. I also talk about inflammation as an overlooked weight-loss blocker, with signs like fatigue, brain fog, puffiness, and fluid retention. From there, I walk you through a more supportive approach to perimenopause weight loss - eating enough to help your body feel safe, prioritising protein without getting trapped in confusing online targets, building regular meals to support insulin and blood sugar, choosing smarter carbs, and using movement in a way that respects injuries and limitations. If you’re ready to stop fighting your body and start working with it, come listen. If you want more help, book a free peri loss assessment (link in the show notes). Subscribe or follow for weekly episodes, share this with a friend who needs it, and leave a five-star review if it helped. 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. Reserve your early bird place 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

  8. Apr 13

    Why Perimenopause Changes Your Metabolism And How To Work With It

    Your metabolism hasn’t “given up” on you. When weight creeps on in your 40s and 50s even though you’re eating less and trying harder, it can feel personal and hopeless. I want to flip that story, because what’s usually happening in perimenopause and menopause is adaptation: your body is responding to hormone shifts, muscle loss, stress chemistry, and years of dieting in the most human way possible, by trying to keep you safe. I dig into what metabolism actually means beyond calorie burn, including thyroid output, insulin sensitivity, appetite regulation, and how your body decides to store fat or use fuel. I break down why fluctuating oestrogen can affect insulin and fat storage, how cortisol and chronic stress can drive cravings while telling the body to conserve energy, and why repeated restriction can trigger adaptive thermogenesis, making weight loss feel harder over time. Then I get practical. I share the core reset priorities I see work consistently for women’s health: adequate protein to support lean muscle, regular meals to steady blood glucose, and strength training as a non negotiable for metabolism, cognition, and long term bone health. We also talk about guarding sleep and managing stress because without those foundations, even the best nutrition plan can stall. If you’re feeling stuck, listen through, take one bite sized change, and reach out if you want personalised direction. Subscribe or follow so you don’t miss next week, share this with a friend who’s battling perimenopause weight gain, and please leave a review if it helps.  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. Reserve your early bird place 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.

    14 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
    332
  • Rating
    Explicit
  • Copyright
    © 2026 The Ageless and Awesome Podcast
  • Show Website
    The Ageless and Awesome Podcast

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