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In this first episode I'll be discussing how to eat in a way that will help you take control of your cravings and give you the nutrients you need on a daily basis - it's back to basics.
The Feel Good four is a simple method of ensuring you're getting the nutrition that your body requires each time you sit down to eat. This easy concept will help you make the right choices, help you feel fuller for longer and ensure you're getting enough protein, fats, plant foods and complex carbohydrates to support your body and mind in midlife.
This is one of the concepts I based my book around, Feel Good For Menopause, because it's such an easy way of staying on top of your diet, being consistent, balancing your blood sugar and giving you sustained energy to live your life to the full.
If you're in need of some motivation and understanding of how to eat better - you have come to the right place.
If you'd like to work with me or just to stay in touch then do email or follow me on instagram. Bye for now.
email me hello@amandaryder.co.uk
to follow me on instagram https://www.instagram.com/amandarydernutrition/
Amanda Ryder
Registered Nutritional Therapist ~ Author of Feel good for Menopause
Kerensa's story of how and why she lost 60 kilos in less than 2 years is so incredibly compelling that I know you're going to really enjoy this episode.
Kerensa, shares her story with such vulnerability and honesty that I believe it will be inspiring to many women.
She not only shares how she gained the weight but also goes on to explain the techniques she used for losing it. We discuss intermittent fasting, staying strong, being consistent and the importance of understanding your 'why'.
If you've ever struggled with your weight or even if you're someone who would like to understand what it feels like to be overweight, then do have a listen.
If you'd like to work with me or just to stay in touch then do email or follow me on instagram
email me hello@amandaryder.co.uk
to follow me on instagram https://www.instagram.com/amandarydernutrition/
Amanda Ryder
Registered Nutritional Therapist ~ Author of Feel good for Menopause
In this episode I chat to a colleague and exceptional personal trainer, Emma Tytherleigh of Joyful Menopause.
We discuss how to improve your energy, mood, strength and how well you age by building in more movement into your life.
Emma has lots of great advice on how to easily incorporate daily movement, even if you're starting from scratch. We discuss building in a commute if you're working from home, why weights or moving your body against gravity like walking up hills or with a rucksack can all pay into your all important health pension.
If you're in need of some motivation and some easy ideas to get you started then you really don't want to miss this one.
You can access Emma's demonstration that accompanies this podcast on our Instagram accounts
This week, I talk to Rebekah Brown, founder of the award winning MPowder - a supplement formula that has been designed specifically for midlife women like us.
Rebekah shares her story on how she got her company up and running a few years ago, and why she believes supplement formulas can be really useful in perimenopause and postmenopause. We also chat about how she found the energy and motivation to do this during the midst of lockdown and crippling perimenopause symptoms.
What impressed me about Rebekah is how balanced and informed she is and how her approach is to help educate women, share her own discoveries, and support women, whether they take her supplement formulas or not.
We also discuss how important it is to support other women and what a fantastic resource we can be for each other.
If you'd like to give MPowder a try, you can use the following discount code, and even if you're not in the slightest bit interested in taking supplements, I believe you will still benefit from listening to this podcast.
I personally have been using MPowder MenoBoost, but there are three other formulas - you can find out more here:
https://mpowder.store/
Use this code at the checkout for a 30% off any formula SUPERAMANDA30
Amanda Ryder
Registered Nutritional Therapist ~ Author of Feel good for Menopause
This week I'm sharing everything I learnt from my trip to Japan.
The Japanese women are really the poster women for menopause and healthy ageing - let me share with you, why I think this is.
Japan is such a fascinating, beautiful and inspiring country. Come have a listen and explore their diet, culture and lifestyle and what we can learn from them and use in our own lifestyles.
I'll be talking about
The food, why it's so healthy and unprocessed
How come they eat so much white rice but are still healthy, slim and energetic
What kind of foods they eat and how we can mimic this in our own diets
Why soya and phytoestrogens can be really helpful in midlife and beyond
Why green and matcha tea is a good addition to your beverages and what is the difference between the two oops - I said steep at 180degreeC but meant 180F - so there's no confusion steep at 80 degreesC or at least a bit cooler than boiling!
Why we felt so light and energised whilst there
Why relaxing and de-stressing is so much a part of their culture
How their female friendship groups, moai's positively influence their health
How they take care of their skin and look so ageless
How we can make our diet much simpler and unprocessed
What they take regular Onsens and forest bathe
Why they age so well
Amanda Ryder
Registered Nutritional Therapist ~ Author of Feel good for Menopause
So much good stuff in this episode. I think you'll find it really inspirational.
It’s all about how to help your gut along, especially if the foods you love are not loving you back anymore.
Bloating, gas, constipation, diarrhoea, cramps can be all too common in midlife.
Emma Ellice Flint, a nutritionist, chef, author and someone who knows a lot about how food affects the gut, shares her advice on how to get yours back in shape, have a flat tummy and experience all the advantages that go along with a happy, healthy gut. Improved energy, stable moods, good skin, hair and nails can all manifest from a healthy digestive tract and microbiome.
We discuss how to get started on prepping a gut loving meal, and Emma shares her top tips on layering up your plate or your pan. Emma explains how dietary changes can take up to 3 months or so before you realise how settled your gut has become and how much better you feel in yourself.
We also discuss how timings can be crucial for the gut and how to get it right for you as an individual, as well as, the importance of the ESTROBOLOME - what is it, and how can it help us and our oestrogen balance.
Plus how our gut microbes influence our bone health and how they help us mineralise our bones and keep them strong - as you know all important as we go through menopause and beyond.
Finally she helps you consider what you put on your plate, foods that will love you back and give you and your microbiome all it needs to flourish.
If you'd like to know more about Emma - you'll find all the links to what we discussed below
Hey everyone, this week's podcast is with the very knowledgeable Dinah Siman of Menopause Pilates.
If you have ever felt let down by your body through injury or pain, this podcast is going to give you the information and some tools to overcome that.
Dinah explains why we get wear and tear and what that means, as well as, why we may experience aches and pains as we age. She gives some excellent advice on how to work through pain and be able to move more fluidly, stay supple, strong and safe in your movement.
She explains the role of oestrogen and testosterone on inflammation and how she over came her own issues. Do have a listen, I think you'll learn a lot about how to look after yourself and your precious body.
Dinah Siman - Menopause specialist and pilates instructor
Find out more info. or contact Dinah using links below
Or send me an email to hello@amandaryder.co.uk if you wish to join the 6 week online weight loss programme and I'll send you a detailed outline of the course
hello@amandaryder.co.uk
Amanda Ryder
Registered Nutritional Therapist ~ Author of Feel good for Menopause
Most of us just breathe on autopilot, however, how you breath can have a massive impact on how you feel physically and psychologically.
I discovered Polly earlier in the year and since trying her breathwork sessions, I haven't looked back.
Polly explains how she has overcome her own issues by tapping into her breath. She explains how and why she now feels empowered as a midlife woman.
We discuss the benefit of learning to breathe correctly and how it contributes to us having more
confidence, calm, focus, energy, resilience and empowerment
As well as, how it helps us to be less reactive in our everyday lives and gives us the ability to tap into our own body's natural intelligence.
It's a fascinating and inspiration conversation that I think you're really going to enjoy. And, I'm confident you'll go away with some of Polly's techniques that will really benefit your health.
If you'd like to try out one of Polly's breathing sessions - she's offering a free trial here
If like me you want more clarity, calm and confidence in your life then you're really going to enjoy this chat with Henny.
Henny is a therapeutic coach and an advocate for journalling. She has a wealth of knowledge and experience that she generously shares with us during this episode.
We discuss how she almost died from neglecting herself, her three burnouts and her all important road back to health.
Henny helps us understand why the relationship with ourself is the most important one and how journaling can help us nurture and discover who we are and what we want out of life.
Henny recommends journalling as a conduit for really getting to know yourself and confronting uncomfortable issues and feelings that may come up. She also explains how it can help you process your thoughts and allow you to see who you really are. Powerful stuff.
This week it's just you and me and I'm talking about how to lose or maintain weight (it gets harder right), as well as how and why we gain it and what we can do about it.
I've packed in a lot :)
Essentially, I'm giving you some tools to help you . . .
CONTROL YOUR APPETITE
(because that's where the magic happens and it's the advantage you need to make progress)
I'll help you understand why you may have gained weight
The drivers and mechanisms so you know exactly what to do
It's never too late to start getting healthier and being the best version of yourself
And whilst it's not about starving yourself or being super skinny - it is about eating in a way that helps you to be strong and vital whilst not gaining unnecessary fat
That's what I'm aiming to get across in this podcast as well as a thorough understanding of why weight goes on in midlife and giving you all the techniques to get it off or maintain your weight
PS. When I say. I can't reply to texts on the podcast platform - that is because it doesn't allow me to
If you want to hear back from me either email or DM me on Instagram - see below
I hope you enjoy this podcast
Amanda Ryder
Registered Nutritional Therapist ~ Author of Feel good for Menopause
This week we meet Kaki Okumura a Japanese wellness author and illustrator currently living in New York.
Her online blogs inspire hundreds of thousands of views each month and she's been published in many US publications including TedXGateway!
So this week, why not get inspired to borrow the best bits from the Japanese diet and lifestyle and learn how to incoporate them into your own life with minimal effort.
Kaki helps us understand . . .
Why convenience cooking and healthy cooking are not mutually exclusive
How to effortlessly embrace healthier foods and put meals together
Why Japanese women seem to breeze through midlife
How we can embrace menopause and getting older and why there is no need to resist ageing
Why physical, spiritual and emotional repair only happens when we slow down and take time to make order out of chaos and reconsider what's meaningful to us
Why having that Umami taste can really help you to eat healthier foods
Why the Japanese are such foodies
The importance of a curious mindset
Why Japanese food is less reliant on heavy flavours and heavy oils
Tips on moderation and portion control
Tips on how to start your day right
How to cultivate an environment to induce feeling of empowerment and energy
I'm sure after hearing this podcast you're going to want to sign up to Kaki's newsletter and read her book - if so you'll find all the links below
Book: Wa The Art of Balance: Live Healthier, Happier and Longer the Japanese way.
This week I'm joined by super knowledgeable neuroscientist Bianca Armitage of Live Brighter NOW
(which is an acronym for the Neuro Science of Wellbeing)
. . . she's on a mission to help us all understand our brains and learn practical tools that can help us live better.
We focused in on sleep and stress - two areas that a lot of us struggle with.
Bianca explains how to incorporate simple habits like getting outside for a just a few minutes in the morning, and how that can really set us up for a positive day and a restful night.
She explains the power and the science behind the 'physiological sigh' that can be a game changer when we're in the midst of a stressful situation.
And how we can calm and prime our nervous system for a good night's sleep by practising NSDR - NON-SLEEP DEEP REST
Here's a link to Andrew Huberman's 10 minute NDSR practice - if you fancy giving it a try.
If you'd like to work with Bianca, follow her on instagram or read some of her blogs do check out the links below
This week we're joined by Bethan founder of Mother Root.
In this interview Bethan explains how her decade long career in the wine industry and first pregnancy gave her the impetus to create an enjoyable non alcohol drink that she could savour in the evening.
10 years on and this gingery based non alcoholic aperitif is a firm contender in the alcohol free market. It certainly is one of my favourites.
During our chat - Bethan explains how she created this delicious drink and we discuss the many benefits of its natural and healthy ingredients and why it's a good idea to limit our alcohol intake.
Bethan also explains why her vision is to redefine what it means to drink well and why connection, joy and curiosity are words that she associates with her brand.
Do come and have a listen and if you'd like to try a bottle of Mother Root ginger yourself you can use the link below
The discount code AMANDA15 will get you 15% off your first purchase.
This week I'm joined by Dr Mary Alice Mina, a Harvard trained dermatologist with over two decades of clinical experience.
Dr Mina shares her top tips for glowing, luminous skin in midlife and helps us to simplify our skin care routine.
We discuss the best products to use on our skin that will not only help us achieve a great looking complexion but also give us bang for our buck. Plus the importance of SPF on a daily basis and how to help reduce hyperpigmentation and other common skin issues.
We also talk about botox and fillers - are they safe, are they something worth considering?
It's a super interesting conversation so do come and have a listen. I've certainly sharpened up my routine since speaking to Dr Mina.
Want to know more about Dr Mina or listen to her podcasts - then see all her social links below
Join us this week as we welcome Dr. Susannah Unsworth, a women's health expert and menopause specialist, to shed light on the ins and outs of HRT. Whether you're currently using hormone replacement therapy, considering it, or are searching for alternatives after breast cancer, this episode offers valuable insights for you.
We dive into various topics including the benefits and safety of HRT, managing menopausal symptoms, personalized treatment options, and the role of lifestyle in navigating menopause. Plus, we discuss whether testosterone is right for you and why some women may struggle with progesterone. Dr. Unsworth provides essential guidance for anyone thinking about HRT.
As always, thanks for tuning in, and see you next time!
I think you find this conversation reassuring, empowering and educational..
Topics we cover . . .
Understanding menopause and HRT
Navigating breast cancer and HRT
Common menopausal symptoms
Vaginal healthy and urinary issues
Personalising HRT treatment
Safety of HRT - can you use it beyond 5 years?
Understanding HRT and breast cancer risk
How long should you take HRT?
Alternatives to HRT and ageing well without hormones
The importance of lifestyle in menopause
Exploring testosterone - do you need it?
Why some women don't tolerate progesterone
Navigating HRT prescriptions and the role of body identical HRT
Key advice for women considering HRT
For more information about Dr. Unsworth, visit her at
Are you curious about your relationship with alcohol, that well-deserved glass of wine or gin and tonic? For most of us, it has probably been a part of our lives and feels like such a treat - so why would we ever question it?
If so, you're going to enjoy my conversation with Sarah Rusbatch, author of Beyond Booze. She shows us what is ‘beyond booze’ and the many life-changing benefits we can experience by cutting ties with it.
It’s a fascinating chat that has really got me thinking. Sarah shares with us her expertise and experience of how alcohol affects us both physically and psychologically, and why we might want to reconsider our own relationship with it.
She also sheds light on how societal pressures influence women to drink more than is healthy, especially as we navigate perimenopause and may be looking for ways to wind down.
Together, we discuss the links between alcohol, depression, and anxiety, as well as the emotional highs and lows that come with the journey of reducing or quitting drinking.
Whether you consider yourself a moderate drinker or are simply curious about cutting back, this episode is packed with valuable insights. You'll find yourself reflecting on your own boundaries and beliefs about alcohol consumption.
Knowledge is power, and informed decisions empower us all.
So cheers to you - do have a listen and let me know your thoughts.
This week, I’m chatting to Cherry Wills, the CEO of Metabolic Balance Australia, New Zealand and the UK
I was keen to talk to Cherry so she could share her insights and experiences with Metabolic Balance and the people she has worked with, giving you a clearer understanding of how impactful the right food can be
With her extensive background in nutrition and coaching numerous practitioners and clients, Cherry shares insights into this life-changing programme and the remarkable transformations she’s witnessed by helping individuals eat the right foods that suit their individual needs.
In our conversation, Cherry delves into key principles of the programme, including:
Personalisation. Each plan is customised to align with an individual's metabolism, and health goals.
Whole Foods. The focus is on unprocessed, nutrient-dense foods that promote metabolic health.
Balanced Meals. The programme calculates an appropriate intake of proteins, fats, and carbohydrates.
Phased Approach. There are four phases and it begins with a detox phase, followed by a gradual reintroduction of food groups to observe their effects on the body.
Sustainability The ultimate aim is to cultivate long-term habits rather than engaging in cyclical dieting.
Tune in to discover how Metabolic Balance can transform your relationship with food! And, do get in touch if it's something you would like to know more about.
To listen to Cherry’s podcast or find out more about her - see the links below
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