Chaos to Calm

Why muscle loss in your 40s could be the biggest threat to your health (and what to do about it)
Did you know that your muscle mass could be silently slipping away, setting you up for a less active and independent future? It’s time to face the truth about sarcopenia — muscle loss isn’t just about aesthetics; it’s about your health, independence, and longevity.
Key Takeaways:

• Understand the urgency: Why you need to think about addressing muscle loss now, in your 40s, is crucial to maintaining your strength, metabolism, and overall health as you age.
• Practical steps you can take: Learn how simple, sustainable changes in your exercise and nutrition routine can make a significant difference in preserving muscle mass.
• Hormones and muscle loss: Find out how the hormonal shifts of perimenopause accelerate muscle loss and what you can do to counteract it.
  

Sneak peek: “Muscle loss isn’t just about making it harder to do your gym workout or those sorts of things. It’s actually a key player in maintaining our metabolism, and reducing our risk of chronic diseases.”
Ready to take control of your muscle health? The sooner you start, the better your chances of staying active, strong, and independent well into your later years.
Listen to the full episode now to learn how to protect your muscle mass and ensure a healthier future.
Links and resources mentioned in the episode:

• PerimenoGO
• Vitamin D
  

Send us a question for the FAQs segment or your feedback, we’d love to hear from you.

Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au

• PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day.
• The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for.
• For more, follow on Instagram at @theperimenopausenaturopath.

Are your changing hormones wreaking havoc on your gut? Or is an imbalance in your gut microbiome wreaking havoc on your hormones?!
In this episode of Chaos to Calm, we dive into the fascinating world of your gut microbiome and estrobolome. Understanding these can be a game-changer for your hormone balance, mood, and overall well-being during perimenopause.
Why you need to listen:

• Decode the gut-hormone connection: Learn why bowel changes around your period are more than just a coincidence and why they can escalate during perimenopause.
• Harness the power of your microbiome: the trillions of microorganisms in your gut influence everything from hormone regulation to mood, energy, and weight gain; Sarah covers why a balanced microbiome is crucial for navigating perimenopause smoothly.
• Balance your estrogen levels naturally: Get the lowdown on the estrobolome and how it helps manage your estrogen levels and perimenopause symptoms.
• Actionable gut health strategies: Walk away with practical, unique tips to support your gut health, ensuring a happier, healthier you during this transitional phase.
• What the FAQ?!: Sarah answers a listeners question about coffee, and whether it needs to be removed from the diet (or not).

Key takeaways:

• Hormonal changes during perimenopause significantly impact gut health, making it crucial to maintain a balanced microbiome and estrobolome.
• Your gut plays a pivotal role in hormone production, mood regulation, and overall health.
• Practical diet and lifestyle changes can help support a healthy gut and smoother perimenopause experience.

Resources mentioned:

• Episode 41: Why You Don’t Tolerate Meat Anymore
• Episode 40: Chocolate, Sugar Crashes, and Cravings
• Blog on Caffeine and Coffee

Send us a question for the FAQs segment or your feedback, we’d love to hear from you.

Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au

• PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day.
• The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for.
• For more, follow on Instagram at @theperimenopausenaturopath.

Balancing the whirlwind of perimenopause and parenting teens can feel like a daunting challenge. Our guest today, Jessica Donovan, a naturopath and creator of Natural Super Kids, is here to guide us all as we navigate these often choppy waters. Jessica brings her expert knowledge to the table and opens up about her experiences, offering valuable tips on how to maintain our own well-being while caring for our growing teenagers during what is a transitional phase for them and us!
Perimenopause and raising teens are two life stages that can be rather overwhelming individually, let alone when happening at the same time, under one roof! But the key to managing both gracefully and effectively is prioritizing self-care and fostering open communication. Jessica stresses the importance of setting boundaries with our teens, particularly when it comes to their diet and nutrition, without stifling their natural inclination to explore and experiment. Whether it’s dealing with your son’s eating habits during his mountain biking outings or your daughter's snack choices at school, Jessica's insights are sure to provide plenty of food for thought.
Through this enlightening conversation, we discuss available resources, strategies for creating a nourishing home environment, and maintaining healthy relationships with our teens. It's not always an easy ride, but with the right tools and mindset, we can turn the chaos of perimenopause and parenting teens into a calm and rewarding journey. So, tune in and join us in this insightful conversation with Jessica Donovan.
Jessica Donovan is a Naturopath and Mum of two who helps parents raise super kids with healthy food, lifestyle considerations, and natural medicines. She is passionate about educating parents on nourishing their children with real food, helping to boost their health and heal naturally. Jessica combines her extensive naturopathic knowledge with a realistic, empathetic, inspiring, and down-to-earth approach to empower parents to look after themselves and take charge of the well-being of their families through her Natural Super Kids KLUB membership program, you can find out more here https://www.naturalsuperkids.com/nsk-klub-open

• Free eBook: 3 Breakfast Recipes to Improve Your Kids Mood & Behaviour. https://www.naturalsuperkids.com/organic-3-breakfast-ebook/
• Listen to Jess's insights on the Natural Super Kids Podcast (also available on Apple Podcast, Google Play & Spotify)

Send us a question for the FAQs segment or your feedback, we’d love to hear from you.

Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au

• PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day.
• The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for.
• For more, follow on Instagram at @theperimenopausenaturopath.

Do you feel guilty after indulging?
If you’ve ever woken up after a big meal or event feeling bloated, sluggish, or beating yourself up for eating too much, you’re not alone. But what if you didn’t need to fix anything? What if guilt and restriction were keeping you stuck?
In this episode, I’m cutting through the diet myths and all-or-nothing thinking to share how you can recover after overindulging without punishing yourself. Learn simple, practical steps to feel better fast and move forward with confidence.
Key Takeaways:
• Let go of guilt and move forward: Discover why overindulgence isn’t a failure and how to break the cycle of guilt, shame, and restriction.
• Practical recovery tips that work: Learn how to use hydration, balanced meals, and gentle movement to reset and feel good again—without skipping meals or cutting calories.
• The power of reflection: Find out how to turn indulgence into an opportunity for learning and growth, so you can feel more in control next time.
Sneak Peek:
“Think of guilt as quicksand - the more you struggle in it, the deeper you sink. Instead, pause, take a breath, and focus on what serves your body right now.”
Overindulging isn’t just a holiday problem - it’s something most women struggle with at some point. In this episode, I’ll show you how to reframe indulgences, take care of your body, and move forward without the guilt or endless cycle of restriction.
Listen to the full episode for actionable steps to reset with kindness, intention, and strategies you can start using today.
Links & Resources Mentioned in the Episode:
• Blog: Hydration
• Blog: The Perimenopause Diet
• Episode 54: How to Support Your Liver During Perimenopause
• Episode 29: The Lymphatic System with Chelsey Jean

Send us a question for the FAQs segment or your feedback, we’d love to hear from you.

Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au

• PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day.
• The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for.
• For more, follow on Instagram at @theperimenopausenaturopath.

Are fats really the enemy, or have we been misled all these years?
It’s time to explore what is the truth behind the myth and discover how healthy fats can actually help you lose weight and feel better.
If you’re still battling the repercussions of growing up in the low-fat craze years of the 80s and 90s, this episode is a game-changer! Join me as we put the myth that fats make you fat to bed. We’ll discuss the essential role healthy fats play in your body, even how they can help you lose weight.

• Why fats are essential: Learn about the crucial functions healthy fats serve, from hormone production to brain health, and why your body needs them more than ever during perimenopause.
• Understanding different types of fats: Get a clear, concise breakdown of the types of fats, and why not all fats are created equal.
• Healthy fats vs. crappy fats: I’ll talk you through which fats to embrace and which to avoid, helping you make smarter dietary choices that support healthier hormones, as well as your overall health and well-being.
• Weight gain and hormones: I’m naming names! Or in the case, the real culprits behind weight gain and how they disrupt your hormones, leading to fat storage.
• Practical tips for incorporating healthy fats: As always, I’m giving you actionable advice on how to easily add healthy fats to your meals, ensuring you stay full, satisfied, and energised throughout the day.

By understanding the truth about fats, you’ll not only feel more confident in your dietary choices but also start to see improvements in your energy levels, mood, body composition, and overall health.

Send us a question for the FAQs segment or your feedback, we’d love to hear from you.

Find out more about Sarah, her services and the Freebies mentioned in this episode at https://www.ThePerimenopauseNaturopath.com.au

• PerimenoGO (because who wants to pause anyway?!) Discover how to use food as your most powerful medicine, smoothing hormonal fluctuations and easing perimenopause symptoms naturally. (Yes, you have more options than hormone therapy!) Say goodbye to feeling out of control and hello to feeling more like your old self every day.
• The Perimenopause Decoder is the ultimate guide to understanding if perimenopause hormone fluctuations are behind your changing mood, metabolism and energy after 40, what phase of perimenopause you're in, and how much longer you may be on this roller coaster for.
• For more, follow on Instagram at @theperimenopausenaturopath.