October is Menopause Awareness Month, and this year’s theme is Lifestyle Medicine — a subject that’s right at the heart of my work as a nutritionist. In this solo episode of The Happy Menopause, I’ll be exploring how simple, sustainable changes in the way we eat, move, sleep, and manage stress can transform your menopause experience.

We’ll look at the six key pillars of lifestyle medicine — nutrition, movement, sleep, stress management, healthy relationships, and avoiding harmful substances — and how they apply specifically to perimenopause and postmenopause. From the power of protein for energy, muscle and mood, to the benefits of leafy greens, vitamin C, and phytoestrogens, I’ll share practical diet tips that can ease symptoms such as hot flushes, brain fog, low mood, weight gain, and poor sleep.

But lifestyle medicine is about more than food. We’ll also explore the role of exercise for bone health, cardiovascular fitness and hormone balance, why stress management is so crucial for symptom control, and the sleep strategies that can help you finally get some rest. These small steps don’t replace medical treatments, but they work beautifully alongside them, helping you to address the root causes of symptoms and protect your long-term health.

Whether you’re just starting your perimenopause journey, navigating postmenopause, or supporting someone you love, this episode is packed with evidence-based advice to help you feel stronger, more resilient and more in control.

If you love The Happy Menopause, please tell your friends and family, and don’t forget to hit follow or subscribe on your favourite podcast platform. It makes a huge difference to the algorithms that decide whether more women get to find the show - after all, every woman deserves to have a happy menopause!

Join me for a FREE live webinar bringing together the two pillars of menopause management – nutrition and HRT. I’ll be joined by GP and bestselling author Dr Ellie Cannon to share practical strategies, answer your questions, and help you navigate perimenopause and beyond with clarity and confidence. Book your place here: https://bit.ly/42SrPAx.

Check out the full Show Notes for this episode on my website www.well-well-well.co.uk/podcast, where you'll find all the relevant links and references for each guest.

For ad-free listening, bonus episodes, a monthly live nutrition Q&A and a whole host of other exclusive content, join The Happy Menopause Club at TheHappyMenopause.com for just £6 per month.

Learn how to build your own menopause diet to manage your symptoms with my latest book The Happy Menopause: Smart Nutrition to Help You Flourish. It's available in all the usual places.

Caring responsibilities often fall heavily on women in midlife. You’re juggling work, family life, menopause — and now, the care of ageing parents or elderly relatives too. It’s a huge emotional and physical load, and it can take a real toll on your wellbeing.

In this episode of The Happy Menopause, I’m joined by psychologist and neuroscientist Dr Sabina Brennan, author of Still Me, a compassionate, evidence-based guide for anyone caring for someone with dementia. But while dementia is a focus, the practical tips and emotional insights she shares apply to anyone caring for an elderly loved one.

We discuss the emotional impact of caring, the early signs that someone might need more support, and how to communicate with empathy and confidence when things get difficult. Sabina explains why it’s so easy to lose yourself in the caring role and shares practical strategies to protect your own health, manage stress, and avoid burnout or compassion fatigue. We also talk about the guilt so many carers feel — and how to handle it in a constructive way — as well as her top tips for staying resilient and hopeful in the face of such a demanding role.

If you’re caring for an elderly loved one in midlife, this conversation offers clarity, comfort, and a wealth of practical advice to help you look after yourself while caring for someone else.

🎉 Win a free 1-hour menopause nutrition consultation with Jackie!
Pre-order The Happy Menopause Guide to Energy and enter the prize draw.
👉 Click here to choose your retailer and upload your proof of purchase or visit my Instagram @wellwellwelluk for the link.

Check out the full Show Notes for this episode on my website www.well-well-well.co.uk/podcast, where you'll find all the relevant links and references for each guest.

For ad-free listening, bonus episodes, a monthly live nutrition Q&A and a whole host of other exclusive content, join The Happy Menopause Club at TheHappyMenopause.com for just £6 per month.

Learn how to build your own menopause diet to manage your symptoms with my latest book The Happy Menopause: Smart Nutrition to Help You Flourish. It's available in all the usual places.

Feeling stuck in a style rut as you navigate perimenopause or menopause? You’re not alone. Changing bodies and shifting skin tones can make getting dressed feel like a bit of a minefield, and before you know it, you’re hiding behind a sea of black, shapeless clothes.

In this episode of The Happy Menopause, award-winning personal stylist Chantelle Znideric joins us to share her expert tips on what really works for midlife women. From finding the right colours to boosting body confidence and avoiding common style mistakes, Chantelle will help you rediscover your personal style and start loving your wardrobe again.

Because the truth is, you can wear anything you like. It’s all about making fashion work for you.

🎉 Win a free 1-hour menopause nutrition consultation with Jackie!
Pre-order The Happy Menopause Guide to Energy and enter the prize draw.
👉 Click here to choose your retailer and upload your proof of purchase or visit my Instagram @wellwellwelluk for the link.

Check out the full Show Notes for this episode on my website www.well-well-well.co.uk/podcast, where you'll find all the relevant links and references for each guest.

For ad-free listening, bonus episodes, a monthly live nutrition Q&A and a whole host of other exclusive content, join The Happy Menopause Club at TheHappyMenopause.com for just £6 per month.

Learn how to build your own menopause diet to manage your symptoms with my latest book The Happy Menopause: Smart Nutrition to Help You Flourish. It's available in all the usual places.

Nutritionist Jackie Lynch explains how to use supplements safely in menopause, covering multivitamins, minerals, omegas, probiotics, and essential tips.

Supplements can be a minefield in menopause —in this solo episode, Jackie explains how to navigate them safely and effectively. Jackie stresses that a nutrient-rich, balanced diet is your foundation, but she also explains why getting every nutrient perfectly from food alone is harder than it sounds. Factors like stress, medications, alcohol, caffeine, depleted soil, and modern food storage all make it tricky to rely on diet alone — and that’s where supplements can be a helpful top-up.

She covers when a multivitamin might help, and how to choose well-absorbed forms of micronutrients, so that you get the best value for money. Jackie also shares essential safety tips on dosage, timing, and interactions with medications, and highlights which supplements might not be suitable for certain health conditions.

If you want clear, practical guidance to support your energy, bones, mood, and overall wellbeing, this episode gives you the expert advice you need to make informed choices as you navigate the supplement aisle.

Show Notes

https://viridian-nutrition.com/

https://www.cytoplan.co.uk/

https://www.bionutri.co.uk/

https://www.biocare.co.uk/

https://www.bio-kult.com/

https://www.optibacprobiotics.com/uk/

https://betteryou.com/

https://www.pure-encapsulations.co.uk/

https://www.nordic.com/

🎉 Win a free 1-hour menopause nutrition consultation with Jackie!
Pre-order The Happy Menopause Guide to Energy and enter the prize draw.
👉 Click here to choose your retailer and upload your proof of purchase or visit my Instagram @wellwellwelluk for the link.

Check out the full Show Notes for this episode on my website www.well-well-well.co.uk/podcast, where you'll find all the relevant links and references for each guest.

For ad-free listening, bonus episodes, a monthly live nutrition Q&A and a whole host of other exclusive content, join The Happy Menopause Club at TheHappyMenopause.com for just £6 per month.

Learn how to build your own menopause diet to manage your symptoms with my latest book The Happy Menopause: Smart Nutrition to Help You Flourish. It's available in all the usual places.

Season 6 is a wrap, and I wanted to say a big thank you for all your support, and share a quick summer update! In this mini bonus episode, I’m reflecting on how far the podcast has come, sharing some exciting news about my new book The Happy Menopause Guide to Energy, and letting you know how to enter a prize draw for a 1:1 menopause nutrition consultation with me. Plus, there's fresh new content every month over in The Happy Menopause Club, and a sneak peek at what’s coming in Season 7.

Get yourself a cold drink, put your feet up and have a listen, and I’ll see you in September!

You can enter the prize draw here: https://bit.ly/40uNQEg or via my @wellwellwelluk Instagram bio.

🎉 Win a free 1-hour menopause nutrition consultation with Jackie!
Pre-order The Happy Menopause Guide to Energy and enter the prize draw.
👉 Click here to choose your retailer and upload your proof of purchase or visit my Instagram @wellwellwelluk for the link.

Check out the full Show Notes for this episode on my website www.well-well-well.co.uk/podcast, where you'll find all the relevant links and references for each guest.

For ad-free listening, bonus episodes, a monthly live nutrition Q&A and a whole host of other exclusive content, join The Happy Menopause Club at TheHappyMenopause.com for just £6 per month.

Learn how to build your own menopause diet to manage your symptoms with my latest book The Happy Menopause: Smart Nutrition to Help You Flourish. It's available in all the usual places.

What do you do to relax? It’s a question I ask all the time in my nutrition clinic, because making time to decompress from the daily stresses and strains can have a profound effect on how you experience the menopause. And yet, you’d be surprised how often it’s met with a slightly awkward pause, as someone tries to remember the last time they consciously made space to relax.

In this final episode of Season Six of The Happy Menopause, we’re exploring a wonderfully creative and therapeutic way to unwind: sewing. And yes, the health benefits are real, tangible, and backed by research.

I’m joined by two inspiring women - Jenni Smith and Kay Walsh - experienced sewing and quilting teachers based in Yorkshire. They’re passionate about empowering women through creativity, one stitch at a time. Their new book, Menopause Makes, is packed with beginner-friendly projects designed to support your wellbeing during menopause. Tune in to find out how sewing could become your new secret weapon for self-care.

If you’d like to find out more about Jenni and Kay’s online sewing workshops and books, you’ll find all the links in the show notes on the podcast page of my website: well-well-well.co.uk.

And don’t forget to sign up for The Happy Menopause Club for bonus content, videos, articles, and my monthly nutrition Q&A, where you can ask me anything you like. It’s my favourite bit of the club and it’s all waiting for you at thehappymenopause.com.

If you love The Happy Menopause, please tell your friends and family, and don’t forget to hit follow or subscribe on your favourite podcast platform. It makes a huge difference to the algorithms that decide whether more women get to find the show - after all, every woman deserves to have a happy menopause!

🎉 Win a free 1-hour menopause nutrition consultation with Jackie!
Pre-order The Happy Menopause Guide to Energy and enter the prize draw.
👉 Click here to choose your retailer and upload your proof of purchase or visit my Instagram @wellwellwelluk for the link.

Check out the full Show Notes for this episode on my website www.well-well-well.co.uk/podcast, where you'll find all the relevant links and references for each guest.

For ad-free listening, bonus episodes, a monthly live nutrition Q&A and a whole host of other exclusive content, join The Happy Menopause Club at TheHappyMenopause.com for just £6 per month.

Learn how to build your own menopause diet to manage your symptoms with my latest book The Happy Menopause: Smart Nutrition to Help You Flourish. It's available in all the usual places.

In this episode, I explore one of the simplest, most overlooked tools for boosting our health – walking.

We spend a fortune on gym memberships, personal trainers, and high-tech fitness gadgets – yet sometimes forget that our bodies are already brilliantly equipped for one of the best forms of exercise out there.

My guest is researcher and author Annabel Streets who’s just released her latest book, The Walking Cure. Drawing on a wealth of scientific evidence, Annabel explores how different landscapes can actively change our brain chemistry, reduce stress, and support both mental and physical health.

It’s not just about personal preference – there are real, measurable benefits to walking in particular places, at particular times. This episode is all about unlocking those benefits, and rethinking the way we move through the world.

We discuss:

· The mental health benefits of mountain landscapes

· The impact of walking by the sea on your sleep

· Forest bathing vs. static bathing

· The beneficial chemicals released by walking amongst trees

· How city landscapes can restore your vitality

This is a fascinating episode, so give yourself a treat!

If you love The Happy Menopause, why not share it with your friends and family? And don’t forget to follow or subscribe on your favourite podcast platform so you never miss an episode!

Your support helps more women discover the podcast - because every woman deserves a happy menopause.

🎉 Win a free 1-hour menopause nutrition consultation with Jackie!
Pre-order The Happy Menopause Guide to Energy and enter the prize draw.
👉 Click here to choose your retailer and upload your proof of purchase or visit my Instagram @wellwellwelluk for the link.

Check out the full Show Notes for this episode on my website www.well-well-well.co.uk/podcast, where you'll find all the relevant links and references for each guest.

For ad-free listening, bonus episodes, a monthly live nutrition Q&A and a whole host of other exclusive content, join The Happy Menopause Club at TheHappyMenopause.com for just £6 per month.

Learn how to build your own menopause diet to manage your symptoms with my latest book The Happy Menopause: Smart Nutrition to Help You Flourish. It's available in all the usual places.

Hot flushes have been the butt of not very funny jokes for years, but it’s no fun when it’s happening to you. A hot flush can cause huge distress, especially if it catches you in a professional or social situation, where you might already be feeling a bit vulnerable.

In this episode, I’ll be diving deep into the science and solutions behind hot flushes and night sweats – those classic menopause symptoms that can leave you flustered, exhausted and very miserable.

I’ll be unpacking what’s really going on in your body during a flush, how your internal thermostat gets hijacked by falling oestrogen levels, and why stress, sugar and sleep (or lack of it) can make everything worse.

You’ll learn how simple shifts in your diet, lifestyle and mindset – including the surprising power of CBT – can help you take back control. From balancing your blood sugar and boosting your fibre to harnessing herbs and hydration, this episode is packed with practical strategies to help you feel calmer, cooler, and more in charge of your body.

Whether you’re mid-flush, lying awake with night sweats, or just want to be prepared, this one’s for you.

If you love The Happy Menopause, why not share it with your friends and family? And don’t forget to follow or subscribe on your favourite podcast platform so you never miss an episode!

Your support helps more women discover the podcast - because every woman deserves a happy menopause.

For even more expert advice and exclusive content, join The Happy Menopause Club! You'll get access to bonus episodes, a monthly live nutrition Q&A, articles, video masterclasses, and more. Visit www.thehappymenopause.com

🎉 Win a free 1-hour menopause nutrition consultation with Jackie!
Pre-order The Happy Menopause Guide to Energy and enter the prize draw.
👉 Click here to choose your retailer and upload your proof of purchase or visit my Instagram @wellwellwelluk for the link.

Check out the full Show Notes for this episode on my website www.well-well-well.co.uk/podcast, where you'll find all the relevant links and references for each guest.

For ad-free listening, bonus episodes, a monthly live nutrition Q&A and a whole host of other exclusive content, join The Happy Menopause Club at TheHappyMenopause.com for just £6 per month.

Learn how to build your own menopause diet to manage your symptoms with my latest book The Happy Menopause: Smart Nutrition to Help You Flourish. It's available in all the usual places.