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Empowered Perimenopause With Francesca Liparoti

Francesca Liparoti

The Empowered Perimenopause Podcast is a warm, down-to-earth show hosted by Registered Nutritional Therapist Francesca Liparoti, helping women make sense of what's happening, so they can stop feeling overwhelmed by all the conflicting advice.

Each week, Francesca breaks down the confusing world of hormones, symptoms, nutrition, stress, sleep, gut health, metabolism, and midlife wellbeing into simple, practical conversations that help women truly understand what’s happening in their bodies.

With a calm, evidence-informed approach that cuts through fear, overwhelm, and misinformation, this podcast is here to help you connect the dots, support your body, and move through perimenopause with more clarity, confidence, and self-compassion.
Because perimenopause should be understood, not simply endured.

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  • 22 episodes
  • weekly
  • Avg 37 min
  • English

Episodes 22

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  • Monday · 23 min

    Episode 100: Why Is My Ferritin Low? Potential Causes of Low Iron Stores

    Why is your ferritin low in the first place? In this episode, I explore some of the potential causes of low iron stores, from heavy periods and inadequate dietary iron to poor absorption, H. pylori, coeliac disease, gut conditions and chronic inflammation, and why understanding the underlying cause matters. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Join the Midlife Thrive Community: https://francescaliparoti.com/midlife-thrive-membership/  Book a 121

  • August 24 · 49 min

    Episode 99: HRT in Perimenopause: What I Wish Every Woman Knew Before Starting HRT

    If you're wondering whether HRT is right for you, this episode offers a calm, balanced look at what hormone replacement therapy is, why every woman's experience is different, how guidance has evolved, and why HRT is most powerful when combined with a whole-body approach to health. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Join the Midlife Thrive Community: https://francescaliparoti.com/midlife-thrive-membership/  Book a 121 consultation: https://fran

  • August 17 · 53 min

    Episode 98: Why Strength Changes Everything in Perimenopause

    Strength isn't just about building muscle or changing how your body looks. In this episode, discover why becoming stronger supports your metabolism, blood sugar, bones, brain and long-term health during perimenopause, and how to start building strength in a realistic, sustainable way. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Join the Midlife Thrive Community: https://francescaliparoti.com/midlife-thrive-membership/  Book a 121 consultation: https://

  • August 10 · 47 min

    Episode 97: Why Blood Sugar Matters (Even If You're Not Diabetic)

    Blood sugar isn't just something to think about if you have diabetes. In this episode, we explore why blood sugar regulation influences energy, cravings, mood, sleep, hormones and metabolic health during perimenopause, and how simple daily habits can help support your body. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Join the Midlife Thrive Community: https://francescaliparoti.com/midlife-thrive-membership/  Book a 121 consultation: https://francescali

  • August 3 · 46 min

    Episode 96: Why Am I Gaining Weight in Perimenopause? It's About More Than Calories

    Why does weight gain seem to happen so easily during perimenopause, even when your diet hasn't changed? In this episode, I explain why weight regulation is about far more than calories alone. We explore the whole-body changes that happen during perimenopause, including shifts in metabolism, muscle mass, insulin sensitivity, sleep and the nervous system, and why supporting your overall health is a far more effective strategy than chasing weight loss alone. Links: Take my free perimenopause quiz:

  • July 27 · 49 min

    Episode 95: Why Sleep Changes During Perimenopause (And What Your Body Is Trying To Tell You)

    Why does sleep suddenly change during perimenopause? In this episode, we explore why sleep problems are so common, what different sleep patterns may be telling you, and why supporting your hormones, nervous system and overall health is often the key to better, more restorative sleep. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Join the Midlife Thrive Community: https://francescaliparoti.com/midlife-thrive-membership/  Book a 121 consultation: https://f

  • July 20 · 58 min

    Episode 94: Why You Suddenly Can't Cope Like You Used To (And Why It's Not Your Fault)

    Why does everyday life suddenly feel so much harder during perimenopause? Discover how hormonal changes affect your nervous system, stress response, anxiety, sleep and ability to cope, and why it isn’t a personal failing. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Join the Midlife Thrive Community: https://francescaliparoti.com/midlife-thrive-membership/  Book a 121 consultation: https://francescaliparoti.com/services/ Connect with me on Instagram: ht

  • July 13 · 1 hr 3 min

    Episode 93: Why Perimenopause Isn't Just About Hormones: Understanding the Whole-Body Shift

    Perimenopause is often described as a hormonal transition, but it's so much more than that. In this episode, I explain why anxiety, poor sleep, fatigue, brain fog and weight gain aren't simply caused by changing oestrogen and progesterone. Discover my Whole-Body Shift approach and learn why supporting your nervous system, metabolism, sleep and stress resilience is just as important as supporting your hormones. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page

  • July 6 · 36 min

    Episode 92: Why Everything Hurts in Perimenopause: The Musculoskeletal Syndrome of Menopause Explained

    Why does everything suddenly hurt in perimenopause? In this episode, Francesca explores Musculoskeletal Syndrome of Menopause and shares practical ways to support your muscles, joints and bones through midlife. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Join the Midlife Thrive Community: https://francescaliparoti.com/midlife-thrive-membership/  Book a 121 consultation: https://francescaliparoti.com/services/ Connect with me on Instagram: https://www.i

  • June 29 · 35 min

    Episode 91: The Weird (But Surprisingly Common) Symptoms of Perimenopause Nobody Talks About

    Most women expect hot flushes and irregular periods during perimenopause. Few expect itchy ears, dry eyes, tinnitus, phantom smells, acne or hair loss. In this episode, Francesca explains why these unusual symptoms can occur and what may be happening inside the body. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Join the Midlife Thrive Community: https://francescaliparoti.com/midlife-thrive-membership/  Book a 121 consultation: https://francescaliparoti.

  • June 22 · 35 min

    Episode 90: You're Doing Everything Right… So Why Is Your Sleep Still Poor?

    If you're waking at 3am despite following all the sleep advice, this episode will help you understand why sleep problems in perimenopause are often about much more than sleep. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Explore my Midlife Thrive membership: https://francescaliparoti.com/midlife-thrive-membership/  Work with me 121: https://francescaliparoti.com/services/ Connect with me on Instagram: https://www.instagram.com/perimenopause.with.frances

  • June 15 · 1 hr 1 min

    From the Archives: Cortisol, Stress and Perimenopause: Why You Feel More Stressed in Your 40s

    Feeling more stressed, anxious, overwhelmed or "wired but tired" since hitting your 40s? You're not imagining it. In this episode, we explore the connection between cortisol, stress, and perimenopause, why your body may be responding differently to stress than it used to, and practical strategies to support your nervous system, improve sleep, and restore balance. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Explore my Midlife Thrive membership: https://

  • June 8 · 28 min

    Episode 89: Why Hot Flushes Happen in Perimenopause (And What Actually Helps)

    Learn why hot flushes and night sweats are about more than just hormones, and how factors like stress, blood sugar, hydration and lifestyle can influence symptoms, and supplements for hot flushes.  Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Explore my Midlife Thrive membership: https://francescaliparoti.com/midlife-thrive-membership/  Work with me 121: https://francescaliparoti.com/services/ Connect with me on Instagram: https://www.instagram.com/peri

  • June 1 · 26 min

    Episode 88: Brain Fog in Perimenopause: What Oestrogen Does to the Brain

    Discover how fluctuating oestrogen affects memory, focus, mood and mental clarity during perimenopause, plus practical ways to support your brain through midlife. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Explore my Midlife Thrive membership: https://francescaliparoti.com/midlife-thrive-membership/  Work with me 121: https://francescaliparoti.com/services/ Connect with me on Instagram: https://www.instagram.com/perimenopause.with.francesca/ Support

  • May 25 · 20 min

    Episode 87: The Fibre Gap: Why Women in Perimenopause Need More Fibre Than They Think

    This episode explores why fibre is one of the most overlooked nutrients in perimenopause. Francesca shares how fibre supports hormone health, gut health, blood sugar balance and long-term wellbeing, plus simple, realistic ways to increase fibre without overwhelm. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Explore my Midlife Thrive membership: https://francescaliparoti.com/midlife-thrive-membership/  Work with me 121: https://francescaliparoti.com/serv

  • May 18 · 24 min

    Episode 86: The Hidden Drivers of Perimenopause Symptoms (It’s Not Just Hormones)

    Feeling like it’s “just perimenopause”… but you know there's more to it? In this episode, I’m breaking down the hidden drivers of perimenopause symptoms, from blood sugar and thyroid health to stress, gut health, and under-fuelling, and why it’s not just about hormones. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Explore my Midlife Thrive membership: https://francescaliparoti.com/midlife-thrive-membership/  Work with me 121: https://francescaliparoti.c

  • May 11 · 21 min

    Episode 85: Understanding HRT in Perimenopause: A Practical, Balanced Perspective

    Feeling confused about HRT? This episode breaks down the latest guidance, clears up common myths, and helps you understand your options in a calm, balanced way. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Explore my Midlife Thrive membership: https://francescaliparoti.com/midlife-thrive-membership/  Work with me 121: https://francescaliparoti.com/services/ Connect with me on Instagram: https://www.instagram.com/perimenopause.with.francesca/ Support fo

  • May 4 · 16 min

    Episode 84: Perimenopause Symptoms at 40: The First Signs (and How to Tell What’s Really Going On)

    Many women around 40 start to feel “not quite themselves”… but assume it can’t be perimenopause because their periods are still regular. In this episode, I explain when perimenopause really begins, typical symptoms of perimenopause age 40, the early (often overlooked) signs, how to tell if your symptoms are hormone-related, and the key areas to focus on to start feeling like yourself again. Links: Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page  Explore my Midlife

  • April 27 · 52 min

    Episode 83: Why Perimenopause Can Make Work Feel So Much Harder (Anxiety, Brain Fog & Confidence)

    If you’ve been feeling less confident, more anxious, or not quite yourself at work lately… you’re not alone. In this episode, I’m joined by Victoria Brookbank from MenoMinds to explore how perimenopause can impact your confidence, cognition, and ability to cope at work, and what actually helps you feel more like yourself again. Links: MenoMinds: https://www.menominds.co.uk  Victoria’s work: https://mindsthatwork.com  Take my free perimenopause quiz: https://quiz.francescaliparoti.com/start-page

  • April 20 · 21 min

    Episode 82: Stress and Your Hormones in Perimenopause: What’s Really Going On

    Stress is one of the most overlooked drivers of symptoms in perimenopause, and it’s not just about emotional stress. In this episode, we explore how stress shows up in the body, how it affects ovulation, progesterone, oestrogen, cortisol, and sleep, and why midlife can make you feel more sensitive to stress than ever before. Because during perimenopause, your body isn’t just dealing with one hormone, it’s navigating an entire hormonal system under pressure. Links: Take my free perimenopause qui

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