Overindulged? How to reset without guilt, shame, or skipping meals

12/07/24 • 37 min

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 Lymphati

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

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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

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

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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

Previous Episode

Busy and burnt out? Easy self-care hacks every woman over 40 needs

Feeling exhausted and overwhelmed by the holiday chaos? It’s not just your to-do list that’s running you ragged.
This episode isn’t just another pep talk encouraging you to do less, and have more mani/pedis or weekends away. It’s a real-world guide from a busy homeschooling mum of 4 kids, to help you break the cycle of burn out and actually feel good and enjoy this holiday season.
Key takeaways:
In this episode, we’re diving into the difference between self-care and self-comfort and how small shifts in your habits can help you feel more energised, focused, and calm during the busiest time of year.
You’ll learn:

Why self-comfort might be sabotaging your energy (and how to swap it for self-care that truly supports you).
Simple, practical self-care hacks that don’t require hours of your time, like mindful moments, movement, and nourishing your body.
The surprising power of reflection helps you stay grounded, avoid burnout, and feel more in control - even during the busiest weeks of the year.

Sneak peek:
“Self-care is a long-term investment in your well-being. It’s not necessarily a quick fix, but it can help you feel better in the short term too. It’s all about choosing habits that move you closer to your goals and not just easing that stress or feeling blah at the moment. And that’s what I would call self-comfort.”
If you’ve been putting everyone else’s needs first and feeling like you’re running on fumes, this episode is for you. You’ll walk away with strategies you can put into practice today - no fluff, just real solutions that make a difference.
Links & resources mentioned in the episode:

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

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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

Next Episode

Silent Nights: Improve your sleep during the holiday rush

Feeling exhausted and wired at the same time? Holiday stress and perimenopause might be wrecking your sleep more than you think.
When you’re already running on empty, the last thing you need is restless nights and 3 a.m. wake-ups, but they don’t have to be inevitable.
KEY TAKEAWAYS:
Tired of feeling like the Grinch because of holiday stress and hormone-fueled insomnia? In this episode, I break down exactly why sleep becomes harder during perimenopause and what you can do about it—without sacrificing holiday magic.
Here’s what you’ll learn:
•The science behind perimenopause and sleep disruption: Why your hormones - especially estrogen, progesterone, and cortisol - could be sabotaging your sleep quality and how they tie into night sweats, racing thoughts, and “wired but tired” feelings.
•The sleep stages that matter most: Discover the critical sleep stages like REM and deep sleep, why they’re harder to achieve in perimenopause, and what happens when you miss out on them.
•Actionable sleep strategies for the holidays: Simple, effective tips to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed - even when life is busier than ever.
SNEAK PEEK:
“Because the holiday season is full of sparkle, but without good sleep, we’re not full of sparkle. Everything feels exhausting and hard. We feel like the Grinch.”

Better sleep isn’t about perfection, it’s about knowing what’s working against you and making small but powerful changes that add up.
Press play now to learn how you can protect your sleep and show up feeling more rested, calm, and ready to enjoy the holiday season.
LINKS & RESOURCES MENTIONED IN THE EPISODE:
• Estrogen blog
• Progesterone blog
• Insulin blog
• Cortisol blog
•

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

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.

WORK WITH SARAH THE PERIMENOPAUSE NATUROPATH:

PerimenoGO (because who wants to pause anyway?!) A self-guided program to help you reverse weight gain, boost energy, and reclaim your mood — without extreme diets or cutting carbs. Perfect for women who want a realistic plan that fits around kids, work, and actual life.
The Chaos to Calm Method: A 1:1 personalised program for women who want a more personalised plan and support — especially if you’ve got 10kg+ to lose, other health issues, or feel like your body’s just stuck. Includes comprehensive blood testing and analysis, Metabolic Balance ...

Chaos to Calm - Overindulged? How to reset without guilt, shame, or skipping meals

Transcript

Hello, and welcome to the Chaos to Calm podcast episode number 73. I'm Sarah, The Perimenopause Naturopath, your guide through the journey of perimenopause. So if you're over 40 and feeling like your changing hormones are hijacking your mood, energy, and weight, and you want to change that in a holistic way, then this is the place for you, because each episode I share with you my views on what's happening in your body, why you're feeling the way that you are and how you can change that with ac