Making Sense Of Menopause

Episode OverviewAre you waking up stiff and achy every morning? Struggling with hip pain, shoulder pain, or back pain that doesn't seem to respond to treatment? If you're in perimenopause or postmenopause, your hormones could be at the root of it.Joint pain and stiffness is one of the most common — and most misunderstood — symptoms of menopause. In this episode, Roberta Bass explains exactly why it happens, which areas of the body are most commonly affected, and what you can do to feel better: from sleep and exercise to hydration, diet, and knowing when to get an assessment.What You'll LearnWhy declining oestrogen is the key driver of joint pain and stiffness in perimenopause and menopauseHow oestrogen acts as a natural anti-inflammatory — and what happens when it dropsHow changes to collagen, tendons, ligaments and synovial fluid affect your jointsWhich joints and tendons are most commonly affected during menopauseWhy poor sleep makes joint pain significantly worse — and how to break the cycleThe role of muscle strength in protecting your jointsPractical steps: exercise, hydration, diet and load managementHow to find the right professional support for menopausal joint painKey TakeawaysJoint pain and stiffness in perimenopause and menopause is hormonal, not just a sign of ageingOestrogen is a natural anti-inflammatory — as it declines, inflammation increasesTendons are particularly vulnerable: rotator cuff, hip (GTPS), Achilles, plantar fascia and tennis elbow are all commonMorning stiffness lasting more than 30 minutes — especially in multiple joints — is worth investigating with a blood test to rule out inflammatory arthritisResistance exercise helps both joint pain and hot flushes — a double benefitHydration directly affects joint lubrication — not just headaches and thirstAn anti-inflammatory diet (reducing sugar, alcohol and simple carbohydrates) can make a meaningful differenceSee a physio or specialist who understands menopause, not just the individual jointWho This Episode Is ForThis episode is for women in perimenopause or postmenopause who:Wake up stiff or achy and aren't sure whyHave been treated for joint pain without lasting resultsWant to understand the hormonal root cause of their symptomsAre looking for practical lifestyle changes to reduce pain and stiffnessWant to know when to seek professional support — and what kind of support to look forResources MentionedRoberta's online and in-person appointments — link belowSleep episodes — search back through the podcast for Roberta's episodes on improving sleep qualitySend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Episode OverviewIf you've been reaching for a glass of wine or a G&T at the end of a long day, you're not alone — and you're not being judged. But if you're navigating perimenopause or menopause, it's worth asking: is alcohol actually helping, or is it quietly making your symptoms worse?In this episode, Roberta Bass explores the connection between alcohol and menopause symptoms, why so many women use it as a coping strategy, and — most importantly — what to try instead.What You'll LearnHow alcohol affects key menopause symptoms including hot flushes, anxiety, sleep and brain fogWhy alcohol feels relaxing short-term — and what it's actually doing long-termThe difference between social drinking and using alcohol as a coping strategyPractical, realistic ways to reduce your intake without feeling deprivedHealthier alternatives that give you the same relaxation and me-time benefitsSigns that alcohol use may need professional supportSleep strategies to replace the nightcap habitKey TakeawaysAlcohol worsens hot flushes — there is evidence to show thisEven if alcohol helps you fall asleep, it reduces sleep quality and increases night wakingPoor sleep makes brain fog, anxiety and emotional wellbeing significantly worseDrinking every evening to relax is a pattern worth examining — not a personal failingSmall reductions (choosing one drink instead of two, making a G&T weaker) can make a real difference0% alternatives, mocktails and longer mixer drinks can preserve the social ritual without the hormonal impactWho This Episode Is ForThis episode is for women in perimenopause or menopause who:Find themselves drinking most evenings to wind downWake up after drinking feeling unrefreshed or more anxiousUse alcohol to manage stress or help get to sleepWant to reduce their intake but aren't sure how to replace the habitAre wondering whether alcohol could be making their symptoms worseResources MentionedFree Menopause Masterclass — understand your symptoms and start making lifestyle changes (link below)Previous sleep episodes — Setting the stage for sleep- A Menopause night time routineThe Science of Sleep: How Hormones, Menopause & Lifestyle Affect Your RestSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

If menopause has knocked your confidence, you're not alone. In this episode we look at why self-esteem takes such a hit during menopause — and what you can do about it at a deeper, subconscious level. Because you can wear all the right colours and still walk into a room feeling invisible.Why menopause affects confidence Weight gain, poor sleep, hot flushes, slowing metabolism — these symptoms don't just affect us physically. They quietly erode how we feel about ourselves too.What you'll learn Using my ESSE Framework (Explore, Evaluate, Shift, Embed), we work through how to identify the patterns holding you back and start changing them — with practical tools including journaling, visualisation, positive affirmations, posture and movement.The key takeaway Confidence comes from how you see yourself, not just what you wear. And that can be changed.Want more support? My Subconscious & Mindset Mini Course walks you through the ESSE Framework with a full workbook. I also offer one-to-one hypnosis sessions online. All details in the links below. 💛Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode, I share my experience of going for a colour analysis and how it made me reflect on something much deeper than just clothes.We often think confidence comes from how we look—but actually, it’s about how we feel in ourselves.I talk about how many women, especially during perimenopause, lose confidence in their appearance, stop making the effort, and start putting themselves last. And why that isn’t about vanity—it’s about self-worth.In this episode, I cover: Why we often dress for practicality rather than how we feel  The connection between clothing, confidence, and self-perception  How body changes during perimenopause impact self-esteem  Why waiting to “feel better” before making an effort keeps you stuck  The importance of dressing for yourself—not for others Key takeaway: You don’t need to change your body to feel better—you need to change how you treat yourself now.A question to reflect on: Do you dress for comfort, for fashion, or for how you feel?And what could you tweak—even slightly—to feel a bit better in yourself?Support & next steps:If you’re struggling with confidence, motivation, or feeling like yourself again during perimenopause, support is available.You don’t have to figure it all out on your own.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode, I share a personal story about the challenges of parenting a teenager—and how it surprisingly mirrors the experience of perimenopause.We explore how hormonal fluctuations affect behaviour, emotions, and reactions, and why this can create tension in the home—especially when both parent and child are struggling at the same time.More importantly, we look at what we can learn from this… including why prioritising yourself is not selfish, but essential.In this episode, we cover: Why teenage behaviour isn’t just “attitude”  The hormonal similarities between teenagers and perimenopause  The concept of the “sandwich generation”  Why self-care becomes non-negotiable in midlife  How your reactions influence others (especially your children)  Simple ways to start prioritising yourself—even when life is busy Key takeaway: You don’t need more time—you need to give yourself permission to come first sometimes.Support & Resources: Explore support for menopause symptoms  Listen to previous podcast episodes for practical strategies  Get in touch for 1:1 supportSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Have you ever been told to “just get on with it” after surgery?In this episode, I share a real patient story that highlights a much bigger issue in women’s health: the lack of support, follow-up, and education after major gynaecological surgery.This patient had a full abdominal hysterectomy and was placed into surgical menopause—yet received little to no guidance on recovery, long-term health, or how to manage her symptoms.And sadly, this isn’t unusual.Across my career as a women’s health physiotherapist, I’ve seen the same pattern time and time again: Women undergoing major surgery, then being left to manage recovery alone.Why this is a problemUnlike orthopaedic surgery (such as hip or knee replacements), where patients receive:Structured rehabilitationRoutine physiotherapyClear recovery milestonesOngoing follow-upWomen’s health surgery often comes with:Minimal or no follow-upNo routine physiotherapyLittle education on recoveryNo clear guidance on what’s normalThis includes:HysterectomyC-section recoveryOther gynaecological proceduresThe long-term impactRecovery isn’t just about the first few weeks.For many women, especially those entering surgical menopause, there are longer-term considerations, including:Pelvic health issues (incontinence, prolapse)Pain and functionBone healthHeart healthBrain healthManaging menopause symptomsWithout support, many women are left feeling:ConfusedFrustratedUnsupportedUnsure where to turnWhy this mattersEvery woman will experience menopause, and many will undergo some form of gynaecological treatment or surgery.Yet the level of support does not match the scale of the need.While the NHS provides incredible care under pressure, there remains a significant gap in:EducationFollow-upLong-term supportWhat you can doIf you’ve had surgery or are struggling with menopause symptoms:Don’t be fobbed offAsk questionsWrite things down before appointmentsAsk for referrals to specialistsSeek support if you’re unsureYou deserve proper guidance and support.💬 Need support?If you feel like you’ve been left to get on with it, you don’t have to manage this alone.You can reach out to me for support, either:In personOnlineOr I can help guide you to the right support locally.🔗 Connect with me👉 Instagram: https://www.instagram.com/thriveandshinewomenswellness/ 👉 Facebook: https://www.facebook.com/ThriveandshinewomenswellnessSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Do you struggle to switch off at the end of the day? Feel like your mind is constantly racing, even when you’re trying to relax?In this episode, I share how something simple—doing a jigsaw—has become a powerful way for me to switch off, reduce stress, and bring myself back into the moment.After years of not doing them, I recently found myself drawn back to jigsaws. What started as a bit of nostalgia quickly became something I now genuinely look forward to each day. But more importantly, it’s highlighted something we’re often missing in modern life: true mental rest.We spend so much time:On our phonesThinking, planning, and problem-solvingMoving from one task to the nextBut we rarely give ourselves time to slow down and let our nervous system settle.Why switching off matters (especially in menopause)Chronic stress doesn’t just affect how we feel mentally—it has a real physical impact on the body.When stress levels remain high:Cortisol (our stress hormone) increasesSleep can be disruptedEnergy levels fluctuateBrain fog can worsenBlood sugar can become less stableDuring perimenopause and menopause, this becomes even more important. As hormone levels change, the body relies more on other systems (like the adrenal glands), which are also responsible for managing stress.This means that ongoing stress can make menopause symptoms feel worse.The role of mindfulness (and why simple things work)What I’ve found with doing a jigsaw is that it forces you to:Focus on one thingBlock out distractionsBe fully presentThat’s essentially mindfulness—but without needing to sit still or “try to meditate”.It’s simple, practical, and actually enjoyable.And it doesn’t have to be a jigsaw.Other options could include:ColouringDrawing or paintingKnitting or crochetAny creative activity that brings you into the momentThe key is finding something that:Feels easyRequires focusHelps calm your nervous systemWhy this matters for your healthTaking even a few minutes each day to slow down and switch off can:Reduce stress levelsSupport better sleepImprove focus and clarityHelp manage menopause symptoms more effectivelyIt’s not about doing more—it’s about creating space to reset.Let’s make it practicalWhat could you do this week to give yourself a few mindful minutes?It doesn’t need to be complicated. It just needs to be something you’ll actually do.💬 Let me knowI’d love to hear from you—what are you going to try this week?👉 Instagram: https://www.instagram.com/thriveandshinewomenswellness/ 👉 Facebook: https://www.facebook.com/ThriveandshinewomenswellnessCome and share what helps you switch off—or whether you’re a jigsaw person!Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

What if you stopped comparing yourself to everyone else and simply allowed yourself to be? In this episode, Roberta explores a clip featuring Stephen Fry and Robin Williams, where Fry makes a striking observation: animals don’t try to be other animals — but humans try to be someone else every single day.During perimenopause and postmenopause, when identity shifts are already happening — physically, emotionally, and socially — comparison becomes even more damaging. Hormonal changes lower resilience, increase cortisol, and intensify symptoms such as anxiety, overwhelm, fatigue, hot flushes, and disrupted sleep. Trying to be your younger self, or trying to match the filtered lives you see online, only ramps up stress.In this episode, Roberta breaks down why comparison is so corrosive at this stage of life, how it feeds perfectionism and low self-esteem, and why this matters biologically — not just psychologically. More importantly, she explains how to step out of the comparison trap using her EESE Framework™, a practical process for exploring, evaluating, shifting, and embedding new subconscious patterns.In this episode, you’ll learn:Why comparison is heightened during perimenopauseHow cortisol, stress, and hormonal changes worsen symptomsWhy perfectionism and “keeping up” make midlife feel harderHow social media distorts reality and fuels low self-worthThe danger of comparing your “outtakes” to someone else’s “showreel”How to shift unhelpful patterns using the EESE Framework™Practical tools such as journaling, reframing, visualisation, and affirmationsWhy becoming “more yourself” — not more like others — is key to wellbeing in midlifeThis conversation is ideal for women who feel lost, pressured, or not “good enough” as their identity evolves in menopause. It offers both insight and practical, evidence-informed strategies to help you reconnect with who you truly are.Support Mentioned in This EpisodeIf you’re ready to change long-standing patterns and let go of comparison:Subconscious & Mindset Mini Course — learn the EESE Framework™ step by step https://www.thriveandshinewomenswellness.co.uk/sc-minicourse CONTROL Sessions — 1:1 subconscious work to shift unhelpful patternsMenopause MOT — personalised support for your symptoms, mindset, and overall wellbeingSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

When was the last time you laughed so hard you cried? In this episode, Roberta explores why laughter isn’t just something that “feels nice” — it has measurable effects on your stress hormones, nervous system, and emotional wellbeing. And during perimenopause, when life often feels heavier and your resilience drops, laughter becomes even more powerful.Drawing on real moments from her Pilates classes (including giggle fits, seal noises, and the one client who can’t stop laughing during relaxation), Roberta explains how humour plays a vital role in helping women reconnect, release tension, and feel lighter — even when symptoms like low mood, fatigue, anxiety, or overwhelm are at play.You’ll also hear how hormonal changes during perimenopause affect cortisol, inflammation, sleep, brain fog, and emotional regulation — and why laughter literally counteracts many of these changes.In this episode, you’ll learn:How laughter lowers cortisol and reduces the stress responseWhy perimenopause makes everything feel heavier — and how laughter cuts through itThe link between humour, connection, oxytocin, and emotional safetyHow shared laughter improves mood, cognition, and tension in the bodyPractical ways to bring more fun and silliness back into midlifeWhy adults laugh far less than children, and why that needs to changeReal examples from Pilates classes that show how movement + humour support mental wellbeingThis episode is perfect for anyone who feels overstretched, disconnected, or stuck in a cycle of stress and seriousness. A few moments of laughter won’t fix everything — but it gives your nervous system a break, tips a little water out of your stress bucket, and helps you feel more like yourself again.Support Mentioned in This EpisodeIf your stress feels constant or you’re struggling to lift your mood:Local Pilates classes for movement, connection, and a good giggleMenopause MOT for personalised supportCONTROL sessions for subconscious patterns that feed stress and overwhelmSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode, Roberta explores how the small, unnecessary pressures we carry every day—matching socks, tidy houses, perfect routines—quietly overload our stress bucket, especially during perimenopause when hormonal changes reduce resilience.Through a personal story involving her now-famous odd socks, Roberta illustrates how letting go of perfectionism and unnecessary decisions can create vital space for energy, health, joy, and the things that truly matter.You’ll learn:Why your “stress bucket” overflows more easily during perimenopauseHow invisible loads—like comparisons, guilt, and micro-decisions—erode resiliencePractical ways to remove unnecessary stressors from your daySimple changes that make room for movement, rest, and the things that support your healthWhy reducing small stresses makes it easier to manage symptoms and feel more yourself againIf your stress bucket feels permanently full, there is another way.Support Mentioned in This Episode:Menopause MOT – personalised assessment and supportCONTROL Sessions – to address subconscious patterns contributing to overwhelmSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Most of us would never ignore a flashing light on the dashboard — yet many women ignore the early signs of perimenopause for months or even years. In this episode, Women’s Health Physiotherapist and Menopause Mentor Roberta Bass uses a simple but powerful analogy: if your body were a car, would it pass its MOT?Roberta explains why women often push through symptoms, how hormone changes can affect everything from sleep to mood to joint health, and why taking action early can make the transition far easier. She also talks through five simple “self-checks” to help you understand what your body needs right now, and what can happen if you leave symptoms until everything feels like it’s falling apart.If you’ve been feeling tired, achy, overwhelmed, or “not quite yourself,” this episode will help you recognise the early warning signs and understand why your body may need a different kind of care during perimenopause.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Perimenopause can place enormous pressure on relationships, even those that have always felt strong. In this episode, Women’s Health Physiotherapist and Menopause Mentor Roberta Bass explores how fluctuating hormones influence mood, patience, libido, confidence, communication, and emotional regulation — and why so many midlife couples find this stage unexpectedly challenging.Roberta explains how hormonal shifts can change the way women react to everyday situations, why irritability can seem to appear from nowhere, and how sleep disturbance, anxiety, and fatigue can amplify tension at home. She also discusses how partners may misinterpret symptoms, why intimacy can change during perimenopause, and how to recognise when your reactions are hormonal rather than relationship-based.This episode offers reassurance, clarity, and practical strategies to help couples stay connected through a turbulent phase. Whether you're feeling more sensitive, disconnected, or overwhelmed — or whether your partner doesn’t fully understand what you’re going through — this conversation will help you make sense of it.Find support:Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Most women reach perimenopause without ever having been taught what menopause actually is, what symptoms to expect, or how to recognise the early signs. In this episode, Women’s Health Physiotherapist and Menopause Mentor Roberta Bass explores why menopause education has been missing for so long — in schools, in healthcare training, and in society — and how this gap leaves many women feeling unprepared and worried when symptoms begin.Roberta reflects on her own experience through school, university, and professional training, where menopause was barely mentioned despite affecting every woman. She explains how this lack of education contributes to confusion, anxiety, and delayed support, and why understanding the changes happening in your body can make the transition far easier to manage.You’ll also hear why previous generations may have experienced menopause differently, how modern stress and lifestyle can intensify symptoms, and why open conversations with younger women are essential so they don’t face the same silence.If you’ve ever thought “Why did no one tell me this?”, this episode will help you understand the bigger picture — and what you can do next to feel more informed and supported.Find support: Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this heartfelt and empowering episode of Making Sense of Menopause, women’s health physiotherapist and wellness mentor Roberta Bass reflects on the importance of mindset and community in creating lasting change.Roberta shares honestly about her own journey — from leaving the NHS and starting her clinic to rebuilding her confidence and finding support through community. She explains why mindset underpins every part of the SENSSE® Method and how surrounding yourself with supportive people can transform how you feel, think, and grow.You’ll hear real-life reflections on overcoming fear, building confidence, and the value of not doing everything alone — whether that’s in business, health, or life in general.In this episode, you’ll learn:Why mindset is the foundation of all meaningful changeHow community connection boosts motivation and confidenceWhy asking for help is a sign of strength, not weaknessHow Roberta’s own mindset shift transformed her wellbeing and businessHow the SENSSE® Method ties mindset to overall women’s healthResources & Links:Learn more at Thrive and Shine Women’s WellnessFollow Roberta on Instagram: @thriveandshinewomenswellnessDiscover the SENSSE® Method for whole-person health and empowermentEpisode takeaway: You don’t have to do it all alone. Support, connection, and the right mindset can move you further than willpower ever could.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this honest and inspiring episode of Making Sense of Menopause, women’s health physiotherapist and wellness mentor Roberta Bass shares her personal experience of living with chronic fatigue and hypermobility — and how committing to gentle, consistent morning movement transformed her energy, pain, and mindset.Roberta reveals what finally made the difference after years of discomfort, frustration, and trial and error, and how simple movement — not perfection — became the key to managing her health. You’ll learn how exercise supports not just physical strength but also mental wellbeing, better sleep, and emotional balance.Whether you’re dealing with fatigue, joint pain, or simply struggling to find motivation, this episode will encourage you to start small, stay consistent, and rediscover what your body can do.In this episode, you’ll learn:Why gentle, consistent exercise can reduce fatigue and painHow to find a routine that fits your energy levels and lifestyleThe surprising benefits of Pilates for chronic fatigue and joint healthWhy perfection isn’t the goal — consistency isSimple ways to bring movement into your morningsResources & Links:Learn more at Thrive and Shine Women’s WellnessFollow Roberta on Instagram: @thriveandshinewomenswellnessDiscover the SENSSE® Method for whole-person wellbeingEpisode takeaway: You don’t need to overhaul your life to feel better — start with one small movement. A few consistent minutes each morning can improve pain, boost energy, and change how you feel throughout the day.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this relatable and practical episode of Making Sense of Menopause, women’s health physiotherapist and menopause mentor Roberta Bass shares how to “set the stage” for a good night’s sleep — quite literally.Drawing on her love of theatre, Roberta compares the bedtime wind-down to striking a show: packing away the set, turning off the lights, and preparing the stage for the next performance. She explains how the same principle applies to your body and mind — both need time and structure to shift from activity into rest.You’ll learn how lifestyle factors such as screen time, caffeine, and stress affect sleep, and discover simple, evidence-based strategies for creating a night-time routine that truly restores you through perimenopause and menopause.In this episode, you’ll learn:Why your body needs a proper wind-down before bedThe role of blue light, caffeine, and alcohol in disrupting sleepHow to set a consistent bedtime rhythm for better hormone balanceSimple, calming ideas to prepare your mind for restPractical tweaks to improve your sleep environment during menopauseResources & Links:Explore menopause support and resources at Thrive and Shine Women’s WellnessFollow Roberta on Instagram: @thriveandshinewomenswellnessLearn about the SENSSE® MethodEpisode takeaway: Just as every show deserves a proper curtain-close, your body deserves a calm and consistent bedtime routine. Wind down, reset, and prepare yourself for a truly restorative night’s sleep.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this empowering episode of Making Sense of Menopause, women’s health physiotherapist and menopause mentor Roberta Bass helps you make sense of the menopause journey — a unique and often unpredictable path that looks different for every woman.Roberta uses the metaphor of walking along a bright, sun-filled path where you can only see a few steps ahead, reflecting how perimenopause and menopause can sometimes feel uncertain. Through the Empowerment step of her SENSSE® Method, she shares how to prepare, plan, and move forward with confidence, even when the way ahead isn’t clear.You’ll learn how to build resilience, gain knowledge, and take small, meaningful steps that help you feel more in control of your health and wellbeing.In this episode, you’ll learn:Why menopause is best viewed as a journey rather than a single eventHow to prepare for and navigate the perimenopause transitionPractical ways to set small, achievable health goalsThe importance of empowerment and mindset during menopauseHow the SENSSE® Method can guide your next steps toward feeling betterResources & Links:Learn more about the SENSSE® MethodFollow Roberta on Instagram: @thriveandshinewomenswellnessExplore menopause mentoring and support with Roberta BassEpisode takeaway: You don’t need to see the whole road ahead to move forward. Even one small, positive action this week can help you feel more empowered on your menopause journey.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Bone health and balance often get overlooked until it’s too late. But with falling oestrogen levels in menopause, the risk of osteoporosis and fractures rises sharply.In this episode, I explain why bone health matters, the difference between osteopenia and osteoporosis, and how balance training can protect you against falls. You’ll also hear practical tips for building strength and confidence through exercise.You’ll learn:How menopause affects bone densityThe risks of osteoporosis and fracturesThe role of weight-bearing and resistance trainingSimple balance exercises you can try at homeSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Do you ever find yourself running on autopilot — driving a route without thinking, or reaching for coffee when you’re tired? Habits that once worked for us can actually make menopause symptoms worse.In this episode, I explore how subconscious patterns affect our health in perimenopause, why some old habits no longer serve us, and how to create new, conscious choices that support your wellbeing.You’ll learn:Why autopilot habits formExamples of habits that worsen menopause symptomsThe role of stress and hormones in subconscious patternsHow to consciously choose healthier behavioursSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Forgetting words mid-sentence? Walking into a room and not remembering why? Brain fog is one of the most frustrating menopause symptoms — but there are reasons it happens and ways to improve it.In this episode, I explain the role of oestrogen, progesterone and testosterone in cognition, and how sleep, stress and lifestyle choices make a difference. I also share simple strategies to sharpen your mind and reduce forgetfulness.You’ll learn:Why hormones affect memory and clarityHow sleep, stress and diet make brain fog worseEasy strategies to boost cognitive functionPractical brain-training ideas you can start todaySend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

What do burst water mains have to do with perimenopause? More than you’d think! In this episode, I share why ignoring small signs — like poor sleep, brain fog, or hot flushes — can lead to bigger problems down the line. Acting early makes symptoms easier to manage and prevents them from becoming chronic.You’ll learn:The link between small problems and bigger health issuesWhy perimenopause symptoms get harder to treat if ignoredSimple steps you can take right now to feel betterHow a “stitch in time saves nine” applies to menopauseSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Welcome to the Making SENSE of Menopause Podcast. In this first episode, I explain why I’ve chosen to focus entirely on menopause, my personal journey that led me here, and how the SENSSE® Method will guide the show. If you’re feeling dismissed or overwhelmed by menopause symptoms, this podcast will help you find clarity, support and practical steps to feel better.You’ll learn:Why I rebranded to focus on menopauseMy personal motivation and connection to this workWhat makes the SENSSE® framework uniqueWhat to expect from future episodesSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Still unsure about HRT? You’re not alone. This episode of Making Sense of Women’s Health cuts through the confusion with an up-to-date, evidence-based look at Hormone Replacement Therapy (HRT). Whether you’re considering HRT, already on it, or looking for alternatives — this is your essential guide.We’ll cover:What HRT really is and how it worksBody-identical vs bioidentical vs synthetic hormonesThe safest forms of estrogen and progesterone — and why delivery method mattersWhat went wrong with the 2002 WHI study — and how it’s changedWho may not be suitable for HRT — and safe alternatives like vaginal estrogenThe role of testosterone and how it's prescribedWhy lifestyle is your foundation — and how the SENSSE® Method supports hormone health📌 Mentioned in this episode: 🎧 The SENSSE® Method episode -https://www.buzzsprout.com/2365813/episodes/15649156 – your foundation for menopause support 💻 Book a Menopause MOT (online or in-person): www.thriveandshinewomenswellness.co.uk 👥 Join the podcast community: facebook.com/groups/makingsenseofmenopausepodcastSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Sitting all day? It could be why you're stiff, tired, or sore.In this episode of Making Sense of Women’s Health, I dive into realistic, evidence-backed strategies to help you stay active, reduce discomfort, and protect your long-term health — even if you spend most of your day at a desk.You’ll learn:Why posture isn’t everything — and what matters moreEasy stretches and movements to do at your deskHow to reduce neck, back, and hip pain from sittingThe truth about standing desks and ergonomic setupTips for fatigue, brain fog, and stress at work (especially in perimenopause)The small daily habits that boost comfort, focus and productivityWhether you work from home, in an office, or split your time — this episode will help you move more, ache less, and take control of your health during the workday.📩 Need help with desk-related pain or fatigue? I offer physiotherapy and Pilates support in-person or online. Visit: www.thriveandshinewomenswellness.co.ukSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode of Making Sense of Women’s Health, I break down everything you need to know about plantar fasciitis — a common and frustrating cause of heel pain that affects many women, especially during hormonal transitions like perimenopause or postnatal recovery.We’ll cover:What plantar fasciitis is and how it presentsWhy women are often more vulnerable (hint: hormones play a role)Common triggers: footwear, overuse, and biomechanicsHome strategies to ease pain: footwear, stretching, strengtheningWhen to seek help — and what else might be causing your foot painWhether you’re a runner, walker, or on your feet all day — this episode will help you take your next steps with confidence (and less pain).🔗 To book a Women’s Health Physio or 1:1 Pilates session, visit: www.thriveandshinewomenswellness.co.ukSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Hot flushes and night sweats are two of the most common — and often most frustrating — symptoms during perimenopause and menopause, affecting around 80% of women. But even though they’re common, there’s still a lot of confusion about what causes them, when to seek help, and what actually works.In this episode, Roberta explains:What hot flushes and night sweats feel like — and why they happenHow hormone changes affect the brain and body temperature regulationWhen flushes might not be caused by menopause and need medical reviewEvidence-based strategies that can reduce symptoms, including breathing techniques, strength training, and dietSupplements with scientific support, like sage, magnesium, and red cloverHow to improve sleep and manage triggers like stress, caffeine, and alcoholWhen to seek extra help — and what support is availableWhether or not you’re considering HRT, there are many ways to reduce hot flushes and feel better day to day. Book a Menopause MOT to start your personalised plan.🔗 Book a Menopause MOT: https://thriveandshinewomenswellness.co.uk/peri-and-post-menopause📧 Share this episode or leave a review to support other women on their menopause journey.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Low back pain affects millions of women — from postnatal recovery to menopause and beyond. In this episode of Making Sense of Women’s Health, Roberta Bass breaks down the many causes of back pain, including disc issues, joint dysfunction, pelvic floor problems, prolapse, endometriosis, and more.You’ll learn how to identify what might be causing your pain, when to seek medical help, and what practical steps can help you move better and feel better — without guessing or putting up with it.💡 What You’ll Learn:The most common types of back pain in women (mechanical, disc, joint, muscular, inflammatory)Women's health-specific causes of back pain: pelvic floor dysfunction, prolapse, C-section recovery, endometriosisWhen back pain could be a red flag and needs urgent medical attentionWhat “corda equina” symptoms to look out forTreatment options that actually help: exercise, Pilates, hands-on physio, nervous system support, and moreHow to spot central sensitisation and why your brain matters in chronic painWhy posture, lifestyle and stress management play a major role🚨 Red Flag Reminder:If you're experiencing loss of bladder or bowel control, numbness in the saddle area, pain down both legs, or unrelenting night pain — go to A&E immediately.📍 Links & Support:Book a physiotherapy assessment online or in-person in Winscombe: 👉 thriveandshinewomenswellness.co.ukSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Episode Summary:Menopause supplements are everywhere — but how do you know which ones are helpful, and which could be a waste of money (or even unsafe)? In this episode of Making Sense of Women’s Health, Roberta Bass breaks down some of the most popular supplements marketed to women in midlife and menopause.You’ll hear what the evidence says about supplements for hot flushes, brain fog, sleep, joint pain, mood, and more — and get practical tips on how to decide what’s right for you.What You’ll Learn in This Episode:The difference between food-first and supplement-first approachesWhich supplements are well-supported by research (like vitamin D, magnesium, and omega-3)The most common supplements to be cautious about (like detox teas, unregulated hormone blends, and high-dose iron)When supplements can interact with medications or worsen symptomsWhat to consider before buying — and how to spot clever marketingWhy “natural” doesn’t always mean safe⚠️ A Quick Note:This episode is for educational purposes only and isn’t medical advice. Always check with your GP or pharmacist before starting any new supplement.🔗 Helpful Links:Join the Facebook group to continue the conversation: 👉 https://www.facebook.com/groups/makingsenseofwomenshealth/Explore menopause support, Menopause MOTs, and personalised care: 👉 thriveandshinewomenswellness.co.ukSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode of Making Sense of Women’s Health, Roberta Bass explores the science and benefits of creative expression for stress relief — especially for women navigating perimenopause, postnatal recovery, or everyday overwhelm.Discover how creative activities like theatre, art, journaling, music, crafting, and even cooking can help lower stress hormones, support emotional resilience, and give your brain a much-needed break.Whether you're struggling with anxiety, burnout, or simply feeling stuck, this episode will inspire you to reconnect with your creativity — no artistic talent required.💡 What You’ll Learn in This Episode:How creative expression helps regulate your nervous systemThe surprising science behind art, creativity, and reduced cortisolWhy creativity matters for emotional health in midlife and motherhoodEasy ways to explore creativity — even if you're “not artistic”Real-world examples of accessible creative outletsHow to find time for creativity when life is busyThe link between creative expression, mental clarity, and brain health🔗 Resources & Mentions:Join the Thrive and Shine Facebook group to share your creative outlet and connect with others. 👉https://www.facebook.com/groups/makingsenseofwomenshealth/Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Episode Summary: In today’s episode, Roberta dives into one of the most common — and frustrating — concerns brought up by clients during perimenopause and postmenopause: brain fog.You’ll learn what brain fog actually is (and what it isn’t), the role of hormonal changes in cognitive function, and the lifestyle and evidence-based strategies that can make a real difference. Roberta explains why this symptom is more than just forgetfulness, covering everything from neurotransmitters and cortisol to nutrition, sleep, and mindset.What We Cover in This Episode: 🔹 What brain fog is and how it presents 🔹 The link between estrogen, progesterone, testosterone, and brain health 🔹 Other common contributors: poor sleep, blood sugar dips, thyroid dysfunction, stress 🔹 Lifestyle strategies to reduce brain fog: • Optimising sleep and managing night sweats • Balancing blood sugar through nutrition • Strength and aerobic exercise for brain health • Stress reduction tools like breathing, journaling, and the CONTROL method 🔹 The benefits of cognitive stimulation 🔹 When to consider medical support, including HRT and essential blood tests 🔹 Why your brain isn’t broken — it’s adaptingTake Action: If brain fog is affecting your daily life, there are manageable steps you can take. Whether it’s improving your sleep, adjusting your nutrition, or considering medical advice, you don’t have to just put up with it.💬 Found this helpful? Share the episode with a friend and leave a review to help more women discover the support they need.🌐 Looking for personalised support? Visit my website to learn more about 1:1 menopause MOTs, mentoring, and tools to help you thrive — both online and in person.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Fibromyalgia can leave you feeling exhausted, foggy, and overwhelmed — especially if you haven’t yet received a clear diagnosis. In this episode, Roberta breaks down what fibromyalgia really is, how it’s diagnosed, what conditions can mimic it, and how to manage it with a gentle, holistic approach.Whether you've been diagnosed or suspect fibromyalgia may be behind your symptoms, this episode will help you feel more informed and less alone — with practical strategies for managing your health day to day.What You’ll Learn:What fibromyalgia is and how it affects the nervous systemKey symptoms to look out for, including fatigue, pain, brain fog, and sensitivityWhy fibromyalgia can be hard to diagnose — and which conditions should be ruled out firstHow perimenopause, chronic fatigue, thyroid issues, and nutrient deficiencies can overlapEvidence-informed ways to support yourself through movement, sleep, stress reduction, and pacingHow physiotherapy, Pilates, and subconscious work (like the CONTROL System) can support symptom management💬 Struggling with fatigue, pain, or brain fog? If you're living with fibromyalgia or similar symptoms, support is available. Roberta offers tailored, whole-person support including physiotherapy, Pilates, and subconscious work to help you feel more in control and less overwhelmed.👉 Explore services at www.thriveandshinewomenswellness.co.ukSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In honour of Stress Awareness Month, Roberta shares three powerful case studies from real women who used the CONTROL method to transform their health — by addressing the subconscious patterns holding them back.This episode explores how stress, anxiety, emotional eating, sleep issues, and perfectionism often have roots in the subconscious mind — and how working with those patterns can lead to lasting, positive change in both physical and emotional wellbeing.What You’ll Hear:A post-viral recovery story: from anxiety and fatigue to confidence and calmHow emotional eating and self-worth were transformed by addressing deep-rooted beliefsOne woman’s journey from lifelong sleep anxiety to full nights of restHow CONTROL works to rewire the subconscious mind without needing tranceWhy traditional approaches sometimes fall short — and how adapting subconscious communication can unlock change🧠 Could your subconscious be affecting your health? If you’ve tried everything and still feel stuck in patterns like anxiety, exhaustion, emotional eating or sleep issues, CONTROL could be the missing link.👉 Learn more or book a consultation at thriveandshinewomenswellness.co.uk/controlSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Do you feel constantly tired, bloated, or foggy — and wonder if your gut might be to blame?In this episode, Roberta explores the link between gut health and energy, particularly during perimenopause and midlife, when hormonal changes often make digestive symptoms worse. She explains why symptoms like bloating, sluggishness, and food sensitivities can become more noticeable during this time — and shares practical, evidence-based ways to support your gut naturally.What You’ll Learn:Why gut health affects your energy, mood, and hormonesHow digestion changes during perimenopause and menopauseWhat “leaky gut” means and why it’s talked aboutSigns your gut might need support (even if tests are normal)Gentle, sustainable strategies to support your digestion and improve how you feelWhen to seek help — and how physiotherapy, movement, and stress support can help🔎 Need help with digestive symptoms, fatigue, or low energy? Roberta offers tailored physiotherapy, movement, and lifestyle support to help you feel better — whether you're navigating menopause, recovering postnatally, or managing fatigue.👉 Explore services at thriveandshinewomenswellness.co.ukSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In honour of World Health Day, this episode explores how movement can be used as a powerful tool to support women’s health through every life stage — from perimenopause and postnatal recovery to ageing well and managing fatigue or pain.Roberta Bass, Women’s Health Physiotherapist, shares the evidence-based benefits of regular movement and addresses the common barriers women face — including low energy, time pressures, pain, and fear of doing it wrong.You’ll also gain practical, sustainable strategies to incorporate movement into daily life in a way that feels manageable, beneficial, and personalised to your current capacity.What You’ll Learn:The wide-ranging benefits of movement for hormonal balance, mood, joint health, sleep, digestion, weight, and moreHow low-impact movement like Pilates and walking can support chronic fatigue, perimenopause, and recoveryThe most common obstacles women face in staying active — and how to overcome themTips for building movement habits that are consistent, achievable, and long-lastingWhen physiotherapy or personalised support may be the right next step🔎 If you're unsure where to begin, or if movement feels difficult due to pain, fatigue, or menopause symptoms — I can help. Explore physiotherapy, Pilates, or menopause support services at: ➡️ www.thriveandshinewomenswellness.co.ukSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this essential episode, Roberta Bass — Women’s Health Physiotherapist, Pilates Instructor, Menopause Mentor, and founder of Thrive and Shine Women’s Wellness — highlights the pelvic health warning signs no woman should ignore.From postmenopausal bleeding to unexplained pelvic pain, Roberta shares what different symptoms might mean, when to seek medical advice, and what support is available if the cause turns out to be benign but still life-impacting.You’ll gain clarity on which signs could signal more serious issues such as cancer or nerve compression, and when women’s health physiotherapy or lifestyle changes can make a real difference to your comfort and wellbeing.In This Episode, You’ll Learn:Why postmenopausal bleeding always needs medical assessmentWhat bleeding between periods or after sex could indicateWhen bloating, pelvic pain, or digestive changes require investigationHow bladder or bowel changes might be linked to pelvic floor issues or more serious concernsThe red flag signs of cauda equina syndrome and why it’s an emergencyWhat to do if you experience pain during intercourse or unusual dischargeHow even non-urgent symptoms can affect quality of life — and what can be done to helpResources & Support: If you’re experiencing any of these symptoms or want personalised support for your pelvic health or menopause journey, visit: 👉 www.thriveandshinewomenswellness.co.ukRoberta offers specialist physiotherapy and holistic care to support women through all life stages.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Do you feel like everything has to be perfect before you can feel happy, worthy or successful? If so, you’re not alone — and you may be trapped in perfectionism.In this episode of Making Sense of Women’s Health, Roberta shares her personal experience as a recovering perfectionist and explains how perfectionism doesn’t just affect your mindset — it also takes a serious toll on your physical health.Roberta breaks down:How perfectionism fuels stress, procrastination, anxiety, and burnout.The connection between perfectionism and chronic health conditions like chronic fatigue syndrome (CFS), irritable bowel syndrome (IBS), and fibromyalgia.How sleep issues, hormonal imbalance, and immune dysfunction are often linked to perfectionist stress patterns.Why perfectionism often leads to all-or-nothing thinking, especially around dieting, exercise, and self-care.How the CONTROL Method works to reprogram the subconscious beliefs that drive perfectionism — helping you shift from impossible standards to realistic, healthy progress.Additional strategies you can use alongside subconscious work — including journaling, self-compassion exercises, realistic goal setting, and reducing unhealthy social media comparisons.If you’ve ever felt burnt out, overwhelmed, or physically unwell because you’re chasing impossible standards, this episode will show you how to start letting go of perfectionism — and why doing so is essential for your mental and physical health.Links & Resources:Book a CONTROL session with Roberta: thriveandshinewomenswellness.co.uk/controlFollow Roberta on Instagram for more women’s health tips: @thriveandshinewomenswellnessSubscribe to the podcast: www.makingsenseofwomenshealth.co.ukCall to Action:If this episode resonated with you, please share it with someone else who struggles with perfectionism — and make sure you’re subscribed so you never miss an episode of Making Sense of Women’s Health.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Endometriosis affects 1 in 10 women, yet it takes an average of 7 to 9 years to get diagnosed. Many women are told their pain is ‘normal’ or ‘just bad periods’ — but endometriosis is much more than that. In this episode of Making Sense of Women’s Health, Roberta explains:What endometriosis actually is and why it causes so much pain.Why pelvic pain doesn’t always stop after surgery.How central sensitisation keeps pain going, even if endo lesions are removed.Why managing endometriosis takes more than just medication or surgery — and how the SENSSE Method supports both the body and the nervous system.Evidence-based tips to reduce pain, including:Managing inflammation through diet.Understanding the link between stress, sleep and pain.Specific types of exercise that support pelvic health and reduce adhesions.The importance of subconscious reprogramming using the CONTROL Method.If you’ve ever felt dismissed, told to just ‘get on with it’, or struggled to find a plan that works, this episode will empower you to advocate for yourself and explore all the management tools available — from physiotherapy to lifestyle changes to medical options.Links & Resources:Book a Women’s Health Physiotherapy Appointment with Roberta: www.thriveandshinewomenswellness.co.ukLearn how the CONTROL Method can help with chronic pain and subconscious stress patterns: thriveandshinewomenswellness.co.uk/controlFollow Roberta on Instagram for more tips: @thriveandshinewomenswellnessSubscribe to the podcast: www.makingsenseofwomenshealth.co.ukIf you found this episode helpful, please share it with anyone living with endometriosis — especially if they’ve been struggling to get answers. And don’t forget to subscribe to Making Sense of Women’s Health so you never miss an episode.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

This week is Sleep Awareness Week, so it’s the perfect time to understand your sleep — not just why it matters, but what’s actually going on in your body while you sleep.In this episode of Making Sense of Women’s Health, I explain:The 4 essential stages of sleep — and why you need each one.How hormonal changes during your cycle, pregnancy, perimenopause, and menopause disrupt sleep.What stress and cortisol do to your sleep quality.The impact of diet, bladder health, pain, and even your mattress on your rest.Practical, evidence-based tips to improve your sleep — from evening routines to managing hormones and reducing bladder trips.Whether you’re waking at 3am, struggling with hot flushes, or just feeling like your sleep never leaves you refreshed, this episode gives you the science and the solutions to start sleeping better tonight.Links & Resources:Book a Women’s Health Physiotherapy Appointment with me: www.thriveandshinewomenswellness.co.ukFind out how the CONTROL Method can help remove subconscious sleep barriers: thriveandshinewomenswellness.co.uk/controlFollow me on Instagram for more women’s health tips: @thriveandshinewomenswellnessSubscribe to the podcast: www.makingsenseofwomenshealth.co.ukCall to Action:If you found this episode helpful, please share it with a friend — especially if they’re struggling with sleep right now. And don’t forget to subscribe to Making Sense of Women’s Health so you never miss an episode.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode of Making Sense of Women’s Health, I’m diving into knee pain — something I see regularly in clinic. And here’s the thing — women are more prone to knee pain than men, but why? It’s not just down to exercise or aging. It’s about hormones, pregnancy, postnatal recovery, and menopause all having a direct impact on your knees.I’ll explain:How hormonal changes across your menstrual cycle can increase ligament laxity and injury risk.Why pregnancy and postnatal recovery can weaken knee stability.What happens to your knees after menopause, when estrogen drops.The most common knee conditions women experience — including osteoarthritis, patellofemoral pain, ITB syndrome, meniscus tears, and ligament injuries.And, most importantly — what you can do to manage and prevent knee pain at every life stage.This episode is packed with practical advice, whether you’re in your 30s dealing with knee niggles after pregnancy, struggling with joint stiffness postmenopause, or noticing changes during your monthly cycle.Links & Resources:Book a Women’s Health Physiotherapy Assessment with me: www.thriveandshinewomenswellness.co.ukFollow me on Instagram for more tips: @thriveandshinewomenswellnessSubscribe to the podcast: www.makingsenseofwomenshealth.co.ukCall to Action:If you found this episode helpful, please share it with a friend who might be struggling with knee pain — and make sure you’re subscribed so you never miss an episode of Making Sense of Women’s Health.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Have you ever noticed that when you're stressed, your pain feels worse? Or when you're in pain, your stress levels go up? That’s not just in your head—it’s a real biological response. Pain and stress are deeply linked, creating a vicious cycle that can be hard to break.In this episode, I explore:How stress triggers physical pain and keeps the body in a state of tensionWhy chronic stress leads to muscle tightness, inflammation, and increased pain sensitivityThe surprising ways poor sleep makes pain worse and lowers your pain tolerancePractical techniques to reset your nervous system, ease tension, and improve pain managementHow subconscious patterns and the CONTROL method can help rewire your brain’s response to painKey TakeawaysWhen stress becomes chronic, muscles stay tense, joints stiffen, and pain levels risePoor sleep affects how the body heals and recovers from pain, making everything feel worseThe brain plays a huge role in chronic pain—pain signals may remain active even after an injury healsBreaking the stress-pain cycle requires a combination of physical and mental strategiesIf you’re struggling with chronic pain, stress, or sleep issues, this episode will give you practical tools to help regain control and start feeling better.Resources & LinksLearn more about physiotherapy, CONTROL, and pain management: www.thriveandshinewomenswellness.co.ukCheck out previous podcast episodes: www.makingsenseofwomenshealth.co.ukFollow me on Instagram: @thriveandshinewomenswellnessJoin me on Facebook: Thrive and Shine Women’s WellnessListener ChallengeThis week, choose one small step to help break the stress-pain cycle:Take a few deep breaths to calm your nervous systemDo some gentle stretching or movement to release tensionNotice how you talk about your pain—are you expecting all movement to hurt?Let me know what you choose. Send me a message on Instagram or leave a comment on my latest post.If you enjoyed this episode, remember to subscribe, leave a review, and share it with someone who might find it helpful.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

Have you ever felt like you're not good enough or constantly second-guess yourself? You’re not alone. In this episode, I explore what self-esteem really is, how it’s shaped over time, and—most importantly—how you can start strengthening it at any age.We’ll dive into:✅ The difference between confidence and self-esteem✅ How low self-esteem affects your health, relationships, and daily life✅ The negative impact of social media and how comparison traps hold you back✅ Practical ways to build self-esteem, from mindset shifts to self-care strategies✅ Why subconscious beliefs shape your self-worth—and how you can rewire themKey Takeaways:✨ Self-esteem is not fixed—it can be built like a muscle with small, consistent actions.✨ Comparison is one of the biggest threats to self-worth—learn how to break free from it.✨ Taking up space, setting boundaries, and prioritising self-care are not selfish—they’re essential.✨ Your subconscious patterns shape your self-esteem more than you realise—learn how to reprogram them.If you’ve struggled with self-worth for years, just telling yourself to “love yourself more” isn’t enough. This episode gives real, actionable steps to start feeling more worthy, confident, and in control of your life.Resources & Links:🔹 Learn more about CONTROL and subconscious reprogramming: thriveandshinewomenswellness.co.uk/control🔹 Check out previous podcast episodes: www.makingsenseofwomenshealth.co.uk🔹 Follow me on Instagram: @thriveandshinewomenswellness🔹 Join me on Facebook: Thrive and Shine Women’s WellnessListener Challenge:This week, I challenge you to choose one small action to build your self-worth:💛 Speak kindly to yourself💛 Prioritise your own needs💛 Stand a little tallerLet me know what you choose! Send me a DM on Instagram or leave a comment on my latest post.🎧 Loved this episode? Don’t forget to subscribe, leave a review, and share it with a friend who needs a self-esteem boost!Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode of Making Sense of Women's Health, Roberta Bass dives into the complex topic of emotional eating—something many of us struggle with, especially during times of stress, boredom, or overwhelm.Roberta explains why emotional eating isn’t about willpower. Instead, it’s driven by hormones, stress, sleep patterns, and deeply ingrained subconscious habits. She shares insights into how emotional eating develops, why it often feels worse in midlife, and offers practical strategies to help you break the cycle without guilt or restriction.What You'll Learn in This Episode:The difference between emotional hunger and physical hungerHow hormones like oestrogen, progesterone, and cortisol influence cravingsThe role of stress, poor sleep, and blood sugar imbalances in emotional eatingWhy emotional eating patterns are often rooted in subconscious habits from childhoodHow to recognise your emotional eating triggersPractical strategies to help you reprogram your response to stress without turning to foodKey Takeaways:Identify Triggers: Notice when you’re reaching for food out of stress, boredom, or habit.Pause Before Eating: Ask yourself, “Am I truly hungry or seeking comfort?”Balance Blood Sugar: Eat meals with a mix of protein, healthy fats, and fibre to prevent energy crashes.Manage Stress: Incorporate breathing exercises, mindfulness, or short walks to reduce cravings.Prioritise Sleep: Poor sleep increases hunger hormones, making emotional eating more likely.Move Your Body: Even a 10-minute walk can disrupt the emotional eating cycle.How CONTROL Can Help:If emotional eating feels deeply ingrained, it’s likely tied to subconscious patterns that willpower alone can’t shift. This is where the CONTROL method comes in.CONTROL helps you:Uncover the subconscious beliefs driving your emotional eatingReprogram automatic responses to stress and emotionsBreak the cycle so you’re no longer fighting cravings—you simply don’t feel the same pull toward food for comfortIf emotional eating is something you’ve struggled with for years and you’re ready to make a real change, CONTROL could be the missing piece.Ready to Take Action?Pause before your next snack and ask, “Am I really hungry?”Notice your triggers—write them down if it helps.Move your body for five minutes instead of reaching for food when stressed.How I Can Help:If you’re struggling with emotional eating, stress, poor sleep, or habits that feel out of your control, I can help.As a Women’s Health Physiotherapist, Menopause Mentor, and CONTROL Practitioner, I support women in:Breaking free from emotional eating and other subconscious habitsManaging stress, improving sleep, and feeling more in controlAddressing health challenges linked to hormones, menopause, and lifesSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode of Making Sense of Women's Health, Roberta Bass highlights the critical topic of women’s heart health during National Heart Month in the UK. Cardiovascular disease remains the leading cause of death for women in the UK, and it's not just an issue for older women.Roberta explains how hormones like oestrogen play a protective role in heart health, how risks increase after menopause, and why women’s heart attack symptoms often differ from men's—leading to delayed diagnoses. She also covers the connection between perimenopause, menopause, and heart palpitations, along with practical strategies to protect your heart.What You'll Learn in This Episode:Why cardiovascular disease is the leading cause of death for women in the UKThe role of oestrogen in maintaining heart health and what happens after menopauseHow to recognise heart attack symptoms in women that are often missedThe link between heart palpitations, menopause, and hormonal changesOther key heart conditions affecting women, like high blood pressure, atrial fibrillation, and heart failurePractical ways to improve heart health through exercise, diet, stress management, and sleepKey Takeaways:Move More: Aim for at least 150 minutes of moderate exercise per week, plus strength training.Eat a Heart-Healthy Diet: Focus on healthy fats, fibre, omega-3s, and colourful fruits and vegetables.Manage Stress: Incorporate mindfulness, breathing exercises, and activities that help you relax.Prioritise Sleep: Aim for 7–9 hours of quality sleep to support heart health.Regular Health Checks: Know your numbers—blood pressure, cholesterol, and blood sugar.Ready to Take Action?Book your next health check.Add more colourful veggies to your plate today.Take a 10-minute walk or practice deep breathing to support your heart.How I Can Help:If you’re struggling with menopause symptoms, joint pain, fatigue, pelvic health issues, or stress that’s holding you back from making healthy changes, I can help.As a Women’s Health Physiotherapist and Menopause Mentor, I provide:Personalised support for managing menopause-related health issuesPhysiotherapy for joint and pelvic healthGuidance on exercise, nutrition, and stress management to improve heart health and overall well-beingVisit Thrive and Shine Women’s Wellness to learn more about how we can work together.If you found this episode helpful, subscribe to Making Sense of Women's Health for more expert insights.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode, Roberta Bass introduces the CONTROL system, a groundbreaking method for communicating directly with your subconscious mind. Developed by Tim Box, CONTROL empowers individuals to make lasting changes without relying on traditional hypnosis.What You’ll Learn:Why CONTROL is different from other hypnotherapy approaches.How the conscious and subconscious minds interact.What the critical faculty is and how to bypass it using imagination.The seven-step CONTROL process for creating change.Resources Mentioned:Book a 1:1 session or join a CONTROL workshop: thriveandshinewomenswellness.co.uk/controlTake control of your mind today!Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

This episode of Making Sense of Women’s Health focuses on cervical health during Cervical Cancer Prevention Week (January 20th–26th, 2025). Host Roberta Bass breaks down everything you need to know about cervical screenings, common symptoms, and how hormonal changes like menopause can impact cervical health.Roberta also highlights why smear tests are so crucial, how to recognize symptoms of cervical cancer, and the importance of advocating for your own health if you notice changes.What’s Covered in the Episode:The importance of regular smear tests and why so many women miss them.Common non-cancerous cervical conditions, including:CervicitisCervical polypsCervical ectropion (erosion)How hormonal changes during menopause can lead to cervical and vaginal atrophy, causing symptoms like dryness and bleeding.Symptoms of cervical cancer to watch for, including abnormal bleeding, unusual discharge, and pelvic pain.The role of HPV as a leading cause of cervical cancer and how vaccination can help.Risk factors for cervical cancer, including smoking, immune system issues, and missed screenings.Key Takeaways:Smear tests save lives. If you’re due for one or have never had one, book it now—it’s quick, simple, and can detect changes before symptoms develop.Be aware of changes in your body, such as abnormal bleeding or pelvic pain, and don’t hesitate to seek medical advice.Hormonal changes during menopause can mimic symptoms of more serious issues, so always get them checked.Learn more about how I can help with menopause and pelvic health:www.thriveandshinewomenswellness.co.ukSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode of Making Sense of Women’s Health, Roberta Bass dives into a common yet often misunderstood symptom: hand numbness. While carpal tunnel syndrome is widely recognized, many other conditions can cause tingling, numbness, or weakness in the hands.Roberta explores a variety of causes, including:Carpal Tunnel Syndrome: How pregnancy, menopause, and hormonal changes increase risk.Cubital Tunnel Syndrome: The "funny bone" nerve and its impact on the ring and little fingers.Thoracic Outlet Syndrome: Nerve and vascular compression at the neck and chest.Raynaud’s Syndrome: Vascular narrowing triggered by stress or cold.Peripheral Neuropathy: Nerve damage caused by diabetes, vitamin deficiencies, or alcohol.Roberta also highlights the role of pregnancy and menopause in hand numbness, explains when to seek help, and discusses red flags that could indicate more serious underlying issues.Whether you’re experiencing occasional tingling or persistent symptoms, this episode offers valuable insights into understanding and addressing hand numbness.What You’ll Learn in This Episode:Common causes of hand numbness and their symptoms.How hormonal changes during pregnancy and menopause contribute to hand issues.When to seek medical attention, including red flags to watch for.Practical tips for managing symptoms, including splints, exercises, and posture.Resources Mentioned:Learn more about women’s health at www.thriveandshinewomenswellness.co.uk.Book a consultation to discuss pregnancy or menopause-related symptoms.Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode of Making Sense of Women’s Health, Roberta welcomes Aleksandra Modzelewska, a Health and Weight Loss Coach and the founder of Fitalicious Nutrition. Aleks shares her expert insights on creating sustainable healthy habits, balancing physical and emotional health, and moving away from restrictive dieting.Together, Roberta and Aleks dive into:The true meaning of health and how it goes beyond physical appearance.Why so many of us struggle to achieve balance in our lives, and how social media and diet culture play a role.How small, consistent steps can lead to big changes in your health.Practical tips for fitting healthy habits into busy lifestyles, including the power of habit stacking.How to handle setbacks and stay motivated when progress feels slow.The importance of a personalized approach to health and why a one-size-fits-all method often fails.Aleks also shares her favorite tips for starting your health journey, from simple ways to improve your diet to incorporating more movement throughout your day.About Aleksandra ModzelewskaAleksandra Modzelewska is a Health and Weight Loss Coach and the founder of Fitalicious Nutrition. She specializes in empowering women to take control of their health without restrictive dieting. Aleks helps women, particularly those juggling busy lives and families, cut through the noise of overwhelming health information and create sustainable lifestyle changes.Her approach focuses on simplicity and continuous improvement, ensuring that her clients not only achieve their goals but enjoy the process along the way. Aleks is passionate about helping women move away from dieting and toward understanding, listening to, and trusting their bodies more.Connect with Aleksandra ModzelewskaWebsite: www.fitaliciousnutrition.comInstagram: @fitaliciousnutritionFacebook: Fitalicious NutritionFacebook Group: Fitalicious Nutrition CommunityJoin Her Mailing List: Subscribe HereServices from Roberta BassIf you’re struggling with emotional eating, stress management, or finding the motivation to incorporate healthy habits, Roberta offers CONTROL Hypnosis sessions. This unique approach helps you make fast and lasting changes to subconscious patterns that influence your thoughts, feelings, and actions.CONTROL Hypnosis is particularly helpful for:Stress and anxiety relief.Managing perfectionism and emotional eating.Rebuilding motivation and creating healthier habits.Learn more about CONTROL Hypnosis and Roberta’s other services at www.thriveandshinewomenswellness.co.uk.We hope you enjoy this episode filled with practical advice and inspiration to help you create healthy habits and thrive in your everydaySend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

As we step into the new year, it’s the perfect time to talk about New Year’s resolutions. Should you be making them, or are they more trouble than they’re worth? In this episode, Roberta Bass breaks down the pros and cons of setting resolutions, offering practical advice for making them achievable and sustainable. Whether you’re aiming for a healthier lifestyle, improved habits, or simply a fresh start, this episode has you covered.Key Discussion Points:The Benefits of New Year’s Resolutions:Why January feels like the perfect time for a fresh start.How sharing resolutions with others can boost motivation and accountability.The importance of goal-setting in achieving success.The Challenges of Resolutions:Why unrealistic goals often lead to failure.The problem with deprivation and the all-or-nothing mindset.How external pressure can derail your commitment.Tips for Making Resolutions Work:Setting realistic, measurable goals.Breaking down goals into actionable steps.Building habits using habit stacking.Tracking progress and focusing on sustainability.The Role of Optimism:Using the new year as a chance to reset and refocus.How small steps can lead to big accomplishments over time.Takeaways:New Year’s resolutions can be a great tool if approached the right way.Focus on small, manageable changes, and avoid pressure to achieve perfection.Remember: progress is more important than perfection.Resources:Join the Making Sense of Women’s Health Podcast Community on Facebook: https://www.facebook.com/groups/makingsenseofwomenshealthVisit Roberta’s website for support with your health and wellness goals: www.thriveandshinewomenswellness.co.ukFollow Roberta on Instagram: @thriveandshinewomenswellnessSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode, Roberta Bass shares practical strategies for managing your health during the Christmas season and other times when you're out of your regular routine. Whether you’re enjoying festive treats or keeping up with your exercise routine, Roberta provides actionable advice to help you stay on track while still making the most of the holiday fun.Key Discussion Points:The Three Strategies for Holiday Health:Going “all out” and abandoning habits. Staying strictly committed to your routines.Finding a balanced middle ground. Tips for Balanced Living During the Holidays:How to enjoy indulgences without guilt.Maintaining small, sustainable habits like mindful eating and daily movement.The importance of setting a time frame for indulgence to avoid losing momentum.Mindful Eating and Managing Guilt:Strategies for enjoying festive food while staying mindful.How to avoid the all-or-nothing mindset and stop guilt from derailing your progress.Practical Examples for Staying Active:Ideas like Boxing Day walks, short daily strolls, or light exercise.Balancing relaxation with activity to stay energised and refreshed.Keeping Your Immune System Strong:Simple tips for staying healthy and avoiding seasonal illnesses during the festivities.Takeaways:The key to enjoying the holidays is balance—indulge in moderation, maintain some healthy habits, and don’t let guilt take the joy out of your celebrations.Choose a strategy that works best for you and your lifestyle, and remember to enjoy every moment of the season.Resources:Visit Roberta’s website: www.thriveandshinewomenswellness.co.uk.Join the Making Sense of Women’s Health Podcast Community on Facebook: https://www.facebook.com/groups/makingsenseofwomenshealth.Follow Roberta on Instagram: @thriveandshinewomenswellness. Send us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.

In this episode of Making Sense of Women’s Health, Roberta chats with Nikki Chamberlain, a qualified Health & Wellness Coach and accomplished endurance runner. Nikki specializes in helping midlife women take their health from good to great through simple, sustainable lifestyle changes. With a background in health coaching and a passion for running, Nikki supports women in building habits that energize their lives, reduce stress, and create joy and purpose.Nikki’s own journey began in 2009 with a bucket list desire to complete a half marathon, which ignited her love for running. Since then, she’s completed over 25 marathons, including the six World Marathon Majors, and more than 10 ultramarathons. Now in her mid-50s, Nikki is also an England Athletics-qualified Coach in Running Fitness and inspires women to discover the physical, mental, emotional, and social benefits of movement.This conversation dives into the benefits of movement—not just running—for women navigating midlife and menopause. Nikki shares practical tips for starting small, overcoming challenges, and building social connections to support a healthier lifestyle.Whether you’re a seasoned runner, curious about starting, or simply looking to live a more active life, this episode is packed with inspiration and actionable advice.What You’ll Learn in This Episode:Nikki’s journey from a bucket list half marathon to ultramarathonsHow movement supports physical, mental, emotional, and social healthTips for starting small and staying consistent with any activityHow running and strength training can ease menopause symptomsThe importance of finding your “why” to stay motivatedKey Takeaways:Movement is medicine: Staying active improves every aspect of health.Start small: Low commitment, low intensity—just get moving.Build connections: Social opportunities like Parkrun can keep you motivated.Stay strong: Strength training supports running and overall health.About Nikki Chamberlain: Nikki is a qualified Health & Wellness Coach and a full member of the UK & International Health Coaches Association. She specializes in supporting midlife women leading busy, demanding lives to take their health from good to great through sustainable lifestyle changes. Her coaching program provides guidance, accountability, and encouragement to help women excel in their careers, relationships, and personal goals.Nikki’s running journey began with a desire to complete a half marathon and has since led her to over 25 marathons and 10 ultramarathons. She is passionate about inspiring women to discover the life-changing benefits of movement and is an England Athletics-qualified Coach in Running Fitness.Connect with Nikki Chamberlain:Website: www.nikkichamberlain.co.ukLinkedIn: Nikki ChamberlainInstagram: @nikki_health_coachDon’t Forget: If you enjoyed this episode, please subscribe, leave a review, and share it with sSend us Fan Mailwww.thriveandshinewomenswellness.co.ukFree Masterclass: Is Perimenopause Causing Your Symptoms? → Click here to watchSupporting women’s health transitions with physiotherapy, menopause mentoring, Pilates and subconscious mindset tools.Follow, subscribe and share the Making Sense of Menopause podcast to help more women access the support they deserve.