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

    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

  2. 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

  3. 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

  4. 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

  5. APR 6

    Your Hot Flushes Are Not Random And Neither Is Your Anxiety

    Hot flushes can be more than heat, they can feel like a sudden loss of control. If you have ever had that split-second surge of panic before a flush, or noticed anxiety and low mood creeping in at the same time, you are not imagining things and you are not “going crazy”. I’m Susie Garden, naturopath and clinical nutritionist, and I’m sharing the hormone connection that so many women never get told about. In this week's episode, I connect the dots between perimenopause symptoms that often get treated as separate problems - hot flushes, racing heart, anxious spirals and emotional flatness. I explain how fluctuating oestrogen impacts the hypothalamus in your brain and your temperature regulation, why progesterone decline can reduce GABA’s calming effect, and how serotonin shifts plus increased cortisol sensitivity can make your nervous system feel reactive. I also talk about why low mood in perimenopause does not always look like classic depression, and how sleep disruption, blood sugar swings, inflammation and constant stress can make you feel unlike yourself. Then I get practical. You’ll hear my favourite foundations for perimenopause and menopause support: stabilising blood sugar with protein, fibre and healthy fats, reducing alcohol to improve sleep and hot flushes, making strength training non-negotiable for mood and resilience, adding phytoestrogen-rich foods like flaxseeds and legumes, and using simple nervous system tools like belly breathing and time in nature. I also cover when broader support may help, including personalised supplements, gut support and a conversation with your GP about menopause hormone therapy, because there is no one-size-fits-all plan. If you want tailored support, book a free peri weight loss assessment using the link in the show notes, then share this with a friend who needs it. Follow or subscribe so you don’t miss next week, and if you found it helpful, leave a five-star review and tell me what part hit home for 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. 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.

    31 min

  6. MAR 30

    Belly Fat! Why we have it and the 2 Foods to Avoid to Help Get Rid of It

    Have you ever considered that your waistline might be whispering secrets about your health? On today's podcast episode, we unravel the mystery of belly fat's impact on women's health, with a spotlight on those navigating  perimenopause and menopause. I'll guide you through the nuances of visceral fat, how it differs from other body fats, and why it's a paramount health indicator. We'll explore the two major dietary villains that could be padding your middle and how to sidestep them. But it's not all tape measures and food foes; we also dive into the sugar-laden minefield hidden in your everyday beverages. Sharing my own battle scars from sugar addiction, I'll help you spot and sidestep the sweet deceptions lurking in your drinks. You'll learn how to satisfy those sugar cravings with healthier choices, recalibrate your palate, and navigate dietary changes with confidence, especially during hormone fluctuations. Remember to subscribe to our podcast, and for those in the throes of perimenopause seeking more support, make sure to grab the free Radiant Reset Hormone Detox Guide from our show notes. Let's embark on this journey together towards a more informed and healthful life. 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.

    33 min

  7. MAR 23

    The 2-3am Wake-Up

    You’re exhausted, you fall asleep, and then boom, you’re awake again at 2 or 3am like your body set an alarm. If you’ve been lying there with a racing mind, a hot flush, a pounding heart, or that strange “wired but tired” feeling, I want you to hear this clearly: you’re not broken, and you’re not weak. There are real physiological reasons perimenopause insomnia shows up so predictably, and once you understand the pattern you can start changing it. Today I unpack the big three drivers behind middle-of-the-night waking in perimenopause and menopause: shifting hormones, cortisol rhythm disruption, and blood sugar instability. I explain how progesterone normally supports calm through GABA, why oestrogen fluctuations can trigger night sweats and circadian rhythm chaos, and how chronic stress can nudge cortisol to spike too early, jolting you into fight-or-flight at the exact time you’re desperate for deep sleep. Then I get practical. I talk about stabilising blood sugar with balanced meals, why very low-carb or under-eating can backfire at night, and how alcohol can wreck sleep architecture even if it makes you feel sleepy at first. I also share simple nervous system support you can do after dinner (less phone scrolling, dim lights, magnesium glycinate, breathing, journalling, lavender) plus the underrated power of morning sunlight exposure to reset your sleep-wake cycle. If your sleep disruption has been dragging on, I also flag when it’s worth looking deeper at thyroid function, iron, cortisol testing, gut health, and stress load so you can get personalised support. If this helped, subscribe or follow so you don’t miss next week, share it with a friend who’s awake at 3am too, and leave a review to help more women find the show. 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.

    20 min

  8. MAR 16

    Ugh! The Dreaded Perimenopause Brain Fog

    Brain fog can be the symptom that scares you the most, because it doesn’t just make you tired, it makes you doubt yourself. If you’ve ever forgotten a simple word mid-sentence, walked into a room and blanked, or reread the same thing three times and still not absorbed it, you’re not alone. I’m Susie Garden, naturopath and clinical nutritionist, and I’m unpacking why brain fog is so common in perimenopause and menopause, and why it’s usually a functional shift you can improve, not the start of cognitive decline. I dig into the oestrogen brain connection and how hormone fluctuations can disrupt memory, attention, processing speed and mood through neurotransmitters like dopamine and serotonin. Then I zoom out to the full-body drivers that often get missed: blood sugar swings that trigger the afternoon crash, rising inflammation during the menopausal transition, and the gut brain axis that links digestive health with mental clarity. I also explain why sleep fragmentation, especially those 2–3am wake-ups, can tank focus by reducing deep restorative sleep and the brain’s overnight clean-up systems. You’ll leave with a grounded, practical roadmap: why stabilising blood glucose is often step one, how protein and fibre support steadier energy, why strength training helps insulin sensitivity and chronic inflammation, when omega-3s and magnesium may be useful, and the lifestyle basics that matter more than most supplements. If brain fog is sudden, severe, worsening, or comes with neurological symptoms, I also cover when to seek medical support to rule out issues like thyroid dysfunction or nutrient deficiencies. If this resonates, subscribe or follow, share it with a friend who needs reassurance, and please leave a five-star review so more women can find the show. 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
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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
    330
  • Rating
    Explicit
  • Copyright
    © 2026 The Ageless and Awesome Podcast
  • Show Website
    The Ageless and Awesome Podcast

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