Transform Your Menopause

Julie Court
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Welcome to 'Transform Your Menopause with Essex Menopause Coach,' the go-to podcast for anyone struggling through peri to post-menopause. Hosted by an award-winning coach who's been in your shoes, this podcast offers real understanding and practical help. Get simple, effective advice to bring you back to feeling your vibrant self. I'll tackle menopause head-on with clear, no-nonsense guidance that makes a real difference. Whether you need support, tips, or just a friendly voice, I'm here to help you navigate menopause and rediscover your best self.

  1. Perimenopause Brain Fog & Exhaustion? Try the Less Is More Fix

    04/02/2025

    Perimenopause Brain Fog & Exhaustion? Try the Less Is More Fix

    Perimenopause brain fog, mental overload and exhaustion takes it's toll and the instinct can me to push through. But what if the real solution is doing less, not more? In this episode, I talk about:✔️Why menopause makes mental fatigue and focus a struggle ✔️ The guilt that comes with slowing down and how to stop it ✔️ How creating space helps your brain work better (and feel better)✔️ Simple shifts to prioritise yourself without the overwhelm If you’re juggling work, family and the mental load of perimenopause, this is your reminder that rest isn’t a luxury—it’s essential. 👉 Hit play and let’s talk about why less is more when it comes to your experience of perimenopause. 🔖 Keywords: menopause, brain fog, mental health, self-care, burnout, exhaustion, work-life balance, fatigue, emotional wellbeing Leave a comment - have you experienced a change in your symptoms from slowing down? Follow me here: https://www.instagram.com/essexmenopausecoach/ Find out more about working with me in-person or online 00:00 – Why menopause affects your mental energy02:16 – The power of creating space in your day04:56 – Simple ways to manage stress & avoid burnout09:56 – How to personalise your self-care routine Thanks for listening - drop me a message on IG if you have any questions.

    12 min
  2. Stop Leaks & Discomfort: The Best Pelvic Floor Strategies for Menopause

    02/14/2025

    Stop Leaks & Discomfort: The Best Pelvic Floor Strategies for Menopause

    Leaks, discomfort or pelvic pain in menopause?You’re not alone—but you don’t have to just live with it. In this episode, I’m joined byphysiotherapist and women’s health expert Anna Maskell to break downsimple, effective pelvic floor strategies that fit into your daily routine. We cover: Why menopause affects your pelvic floor (it’s not just about weak muscles!)How to stop leaks and discomfort with practical, easy-to-follow tipsStrengthen your pelvic floor without endless KegelsHeel raises, breathwork and movement—small changes that make a big impactBladder control tips you can use straight away If you’ve been dealing with stress incontinence, urge incontinence or pelvic pain, thesesimple but powerful strategies will help you regain confidence, comfort and control. Timestamps 00:00 –Introduction: Why Pelvic Floor Health Matters in Menopause 10:34 –Common Symptoms: Stress Incontinence, Urge Incontinence & Pain 19:45 –Practical Tips for Managing Symptoms 21:29 –Simple Exercises You Can Do Daily 22:28 –Pelvic Floor & Breathwork: How They Work Together 24:10 –Breathing Techniques to Support Pelvic Health 27:07 –Relaxation & Awareness: Why Less Tension is Key 29:56 –Humming Breath & Its Benefits for Bladder Control 35:07 –Holistic Approaches: Lifestyle Tweaks That Help 40:49 –Final Thoughts & Where to Get Support 📌Want to go deeper? Join me for myIntroduction to Breathwork for Menopause session atAnna’s studio on March 21st 2025 7:30 PM (£10–£15). 💪Purchase Anna’s Pilates Mat to support your Pilates/yoga/relaxation sessions. Buy here:https://apwellness.co.uk/ 👉Links to More: 🔹 Follow Anna on IG:@animatedphysio 🔹 Free trial Pilates class - either at our studio or on Zoom -book here 🐦‍🔥Work with Essex Menopause Coach 🔹Put an end to your menopausal anxiety & overwhelm with my coaching sessionsCLICK HERE 🔹Join my mailing list 🔹Say hello on Instagram!

    41 min
  3. The Menopause Reset: Real Solutions When Nothing Seems to Work

    02/02/2025

    The Menopause Reset: Real Solutions When Nothing Seems to Work

    Are you still feeling exhausted, anxious and stuck—despite doing all the right things? You started the year determined to get your menopause symptoms under control. You’ve tried the HRT, the supplements, the sleep hacks, maybe even the herbal teas. But here you are, still battling brain fog, waking up at 3 AM, and questioning why nothing seems to be working. Using a real-life case study of my client Lucy, I'll show you how small, simple changes can turn everything around—without the overwhelm. Why HRT might not be working as well as it should (and what to check) The biggest sleep mistakes keeping you exhausted How functional breathing can transform your anxiety and sleep The secret to lasting wellness that no one talks about Why self-advocacy in healthcare is a game-changer Key Insights: HRT isn't one-size-fits-all—it may need adjusting over time Poor sleep makes everything worse (but you can fix it) Functional breathing supports better sleep, reduced anxiety, and clearer thinking Small, sustainable changes have the biggest impact You don't have to suffer—there are solutions that work Related Episodes You Might Like: 🎙 How to Go from Overwhelm to Action🎙 Why You Feel Anxious in Menopause (and How to Fix It)🎙 Find Your Focus: A Breathwork Exercise for Clarity & Calm Connect With Me: DM me 'TURNING POINT' on Instagram to schedule a chat about your menopause challenges Comment and tell me your biggest takeaway Your TURNING POINT is now. Press play and learn how to finally break free from symptom overwhelm. #menopause #womenshealth #menopauserelief #sleepbetter #hormonalhealth

    31 min
  4. Cervical Screening in Menopause: Why It Matters & How to Make It Easier

    01/17/2025

    Cervical Screening in Menopause: Why It Matters & How to Make It Easier

    Cervical screening saves lives, but I know it can feel daunting—especially during menopause when the experience might be more uncomfortable. In this episode of Transform Your Menopause, I’m joined by Natalie McCullough, a Community Outreach Nurse from The Very Important Invitation, who has a passion for making cervical screening accessible for everyone. We unpack common myths and challenges that stop women from attending their appointments and share practical ways to make the process easier. Natalie offers tips on everything from simple adjustments like speculum size and lubrication to using breathwork to manage anxiety before and during your screening. Here’s what you’ll take away from this episode: ✨Why cervical screening is still critical during menopause. ✨How misconceptions can prevent women from attending—and how to overcome them. ✨Tips for personalised adjustments to make your appointment more comfortable. ✨How breathwork can calm your nerves and help you feel in control. ✨The importance of education, awareness and patient empowerment in improving health outcomes. This conversation is all about putting you back in the driver’s seat when it comes to your health. Listen in for expert advice and practical tools to make cervical screening less intimidating and more manageable. 00:00 Introduction to Cervical Screening Awareness 05:42 Empowering Patients in the Screening Process 12:58 Solutions and Adjustments for Comfort 18:10 Breathwork Techniques for Relaxation LINKS & CONTACT Questions about cervical screening? Need help with your appointment? Get in touch with Natalie and The Very Important Invitation team: ➡️Facebook ➡️Instagram ➡️Website ➡️Email: SGPFED.VERYIMPORTANTINVITATION@SUFFOLKFED.ORG.UK If you’d like to learn more about how I can support you during menopause, whether it’s with breathwork, nutrition coaching or just navigating the challenges of this stage of life, you can find me here: 🔶EssexMenopauseCoach.Com 🔶Instagram 🔶Facebook 🔶Come into my inner circle & join my mailing list You might like to listen to this episode next: 🐦‍🔥Thriving through menopause with simple solutions Lastly, if you enjoyed this episode, I’d love it if you could rate it or share it with someone who might benefit. Every little bit helps spread the word and empower more women to thrive through menopause. Thanks for listening & see you next time.

    28 min
  5. Menopause Power: Why Slowing Down in 2025 Can Change Everything

    01/12/2025

    Menopause Power: Why Slowing Down in 2025 Can Change Everything

    It’s January and everywhere you look, people are talking about New Year’s resolutions and big plans for the year ahead. But here’s the thing: you don’t have to rush into 2025 with a checklist of changes just because everyone else is. In this episode, I’m sharing why I’ve stepped away from resolutions and how you can approach the start of the year with more calm and self-compassion. I’ll talk about why this time of year naturally makes us want to slow down and how tuning into yourself—your body, your thoughts and your needs—can guide you to the changes that truly matter. If you’ve been feeling the pressure to “do all the things,” this is your permission to pause, take a breath and go at your own pace. The importance of listening to yourself when you feel resistance or anxiety. How simple tools like breathwork and quiet reflection can create space for clarity. The value of slowing down and making thoughtful changes, instead of jumping into something because you feel you “should.” Slowing down can help you figure out what truly matters to you. This episode is a gentle reminder that there’s no need to rush. It’s okay to take things slow and focus on what feels right for you, in your own time. Thanks for listening—I hope it gives you a little space to breathe and reflect as we ease into 2025 together. I'd love to hear your thoughts, please leave your comment or drop me a message on socials... ----------------------------------------------------- 👋Come & say hi on IG or FB 🐦‍🔥Ready to implement change? Whatever your goal, my easy to follow guide will help you succeed: Perimenopause: From Overwhelm to Action Want to try some breathwork? 🎧20 minute rest & reset: Breathwork for Menopause 🎧Find your focus: Guided Practice for Menopause I love supporting menopausal women to go from anxious and overwhelmed to confident & thriving using my simple solutions method. I'd love to work with you too! Find out more & resources essexmenopausecoach.com

    11 min
  6. Menopause Confidence: How To Dress For Your Evolving Body

    11/28/2024

    Menopause Confidence: How To Dress For Your Evolving Body

    Are you struggling with self-confidence as your body changes? In this episode, I sit down with personal stylist Charlotte Broom, founder of Charlotte Loves Style to explore how embracing your evolving body can positively impact your self-image, family dynamics and overall well-being. We discuss practical styling tips tailored to midlife and menopause, including how to find clothes that fit beautifully, choose fabrics that feel great, and create a wardrobe that truly reflects you. Together we share our insights on the ripple effect of self-confidence, explaining how feeling good in your clothes can uplift not only your mood but also your relationships and your confidence at work. This episode is packed with actionable advice like: Why self-confidence is essential for a positive family environment. How to navigate body image changes with self-acceptance. The key to finding joy in dressing for your unique shape. Styling strategies to make the most of your wardrobe. Whether you’re looking for help with your changing body or in need of tips to refresh your style, this conversation has you covered. Make sure to listen to the end for some fantastic listener offers! 🎧 Listen now to discover how dressing for your evolving body can transform your confidence and your life. Keywords: self-confidence, family dynamics, self-acceptance, personal growth, body image Links & Info: 🔶Follow Charlotte on Instagram 🔶Check her out on LinkedIn - Charlotte Broom 🔶Free download - 9 steps to find your style I work with busy professionals who are finding themselves overwhelmed, burn out and struggling with symptoms of perimenopause and menopause. Ways you can stay in touch: 🔶Subscribe to my mailing list 🔶Come talk with me on IG 🔶Find out more about my Menopause Coaching services 🎧If you enjoyed this episode you might like to listen to one of these next: 🔶Finding Your Unique Style in Midlife 🔶Menopause Diet Simplified Thanks for listening -I'd love to hear your feedback below or hear about other topics you'd like covered.

    35 min
  7. Menopause after breast cancer treatment: 5 practical tips

    11/19/2024

    Menopause after breast cancer treatment: 5 practical tips

    In this episode of Transform Your Menopause, I’m joined by Kirstie Blanchette (Beyond Breast Cancer Coach), who shares her powerful story of being diagnosed with breast cancer at just 35 and the journey that followed. From navigating a double mastectomy to experiencing surgical menopause, Kirstie talks about the challenges of post-treatment life and how these experiences inspired her to coach other women in similar situations. We discuss the practical steps women can take to manage health and well-being during this difficult time. Takeaways You’ll Love: 🎙️Being diagnosed with breast cancer at a young age is life-changing. 🎙️Post-treatment life often feels like stepping off a cliff—leaving many women feeling lost. 🎙️Support from people who “get it” makes a world of difference. 🎙️Advocating for your own menopause care is often necessary. 🎙️Clear communication with friends and family about what you need is key. 🎙️Lifestyle changes, like diet and exercise, can transform how you feel in menopause. 🎙️Breathwork and meditation are incredible tools to ease anxiety and stress. 🎙️Access to reliable menopause information has improved but there’s still work to do! Listen now, and don’t forget to share this episode with anyone who might need a little extra support with menopause after breast cancer. 🔗Links and Guides Discussed in this Episode: 👉Get Kirstie's free workbook: A guide to wellness in Cancer induced menopause Follow Kirstie on Instagram: @breastcancercoaching & Facebook: The Beyond Breast Cancer Coach Breast Cancer Now Forum MacMillan Breast Cancer Forum Breathwork Episodes you might like to explore: 🎧20 Minute Rest & Reset: Breathwork for Menopause 🎧Find Your Focus: Guided Breathing Practice for Menopause Follow me on IG @essexmenopausecoach Find out more about my Menopause Support Services on my website: www.essexmenopausecoach.com

    32 min

  8. 10/17/2024

    Why You Feel Anxious During Menopause—and How to Fix It

    Anxiety - one of the most common struggles during menopause. I talk about why anxiety affects so many women at this stage, how hormone changes play a role, and, most importantly, what you can do to feel better. From practical breathwork techniques that calm the nervous system to hormone replacement therapy (HRT) and simple dietary changes, this episode is packed with my Simple solutions to help you feel like yourself again. What You'll Learn: How common anxiety is during menopause—affecting about half of all women. The link between hormone changes and increased anxiety and stress. How breathwork helps activate your parasympathetic nervous system, promoting calm and relaxation. Why HRT might be a solution for managing anxiety symptoms. How simple dietary tweaks can boost your mental health during menopause. The power of hydration in reducing anxiety and lifting your mood. >> The Guided Breath Awareness Session I mention in this episode >>Find out more about having a 121 Breathing Assessment with me >>Say hello on IG for regular updates & insights

    14 min
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About

Welcome to 'Transform Your Menopause with Essex Menopause Coach,' the go-to podcast for anyone struggling through peri to post-menopause. Hosted by an award-winning coach who's been in your shoes, this podcast offers real understanding and practical help. Get simple, effective advice to bring you back to feeling your vibrant self. I'll tackle menopause head-on with clear, no-nonsense guidance that makes a real difference. Whether you need support, tips, or just a friendly voice, I'm here to help you navigate menopause and rediscover your best self.

Information

  • Creator
    Julie Court
  • Years Active
    2024 - 2025
  • Episodes
    23
  • Rating
    Clean
  • Copyright
    © Julie Court
  • Show Website
    Transform Your Menopause