Meno Mondays
Thriving Through Change
Our Podcast
Welcome to our podcast page, where we dive deep into real conversations about menopause.
Each episode is designed to empower, educate and support you on your journey through midlife changes.
We explore essential topics like symptom management, emotional wellbeing, hormonal health and expert tips to help you feel your best.
Whether you're curious about how menopause affects your body or looking for practical advice to thrive during this phase, our Meno Mondays podcast offers a safe space for open dialogue and expert insights.
Tune in and join the conversation—because you're not alone on this journey.
Episode 1
Your Ultimate Menopause Guide for Life-Changing Insights!
Feeling lost or overwhelmed by menopause? In Episode 1 of Meno Mondays menopause coach Heather Nyoni shares her raw, personal journey through perimenopause and post-menopause.
From unexplained mood swings and fatigue to missed diagnoses and cultural challenges, Heather reveals the struggles many women face—often without realizing they're related to menopause.
Did you know that symptoms and diagnosis experiences differ dramatically based on ethnicity and culture? Or that many women go years without proper support or answers?
Heather’s own menopause story is eye-opening, relatable and filled with insights—but one shocking discovery completely changed her approach. Curious?
Click below to hear it all!
Episode 2
Unlock the Secrets of Menopause
Symptom Checklist
Episode 2 Heather unpacks the wide-ranging symptoms of menopause, from hot flashes and brain fog to less common challenges like burning tongue and tingling extremities.
Sharing her own struggles, she highlights how a simple symptom checklist can transform understanding, empower conversations with doctors and improve communication with family and colleagues.
Heather also offers practical tips for managing symptoms at work and home, inspiring women to reclaim their confidence and navigate this phase with clarity.
But could there be more surprising symptoms you didn’t expect?
Grab the FREE checklist Heather offers to see if any of the
symptoms you are experiencing sound familiar!
Episode 3
Discover the Truth About HRT
& Unlock Alternative ways to Manage Menopause
Episode 3 dives into the truth about HRT and alternative menopause management.
HRT alleviates symptoms like hot flashes and night sweats but doesn’t work for everyone and may carry risks like weight gain, nausea, or increased cancer risks.
Heather in this episode also highlights lifestyle changes, natural remedies, and her transformative 12-week course, Regain Your Vitality, covering nutrition, sleep and exercise for thriving during menopause.
With weekly group calls and tailored guidance, Heather promises a supportive journey.
But here’s the big question...
How can you confidently navigate menopause and reclaim your energy? Tune in to uncover the secret!
Episode 4
Uncover the Best Menopause Professionals
In this episode Heather delves into practical strategies for managing hormonal imbalance during menopause in this captivating episode of Meno Mondays.
Beyond doctors and HRT, Heather highlights alternative therapies like acupuncture, yoga, hypnotherapy, CBT and naturopathic approaches, each offering unique benefits for managing symptoms like hot flashes, anxiety, and sleep disturbances.
She emphasizes the importance of personalizing treatments, self-care and seeking experienced professionals.
Heather's powerful message encourages women to reclaim control, to ask the right questions and to prioritize their well-being.
But what if there’s one key step you’re overlooking that could completely transform your menopause journey? Don't miss this vital insight!
Episode 5
Sat the "Menopause Man"
Tune in for an heartfelt and thought-provoking interviews with Sat, the "Menopause Man"
Sat is a a certified menopause champion dedicated to supporting women and their partners through the challenges of menopause.
In this episode he shares his personal story of heartbreak, his mission to help women who can’t or won’t take HRT and his work to bridge cultural and relational gaps.
He discusses practical tools for empowerment, fostering teamwork in relationships and breaking societal taboos.
With moving stories of transformation Sat reveals the surprising ways menopause affects everyone.
But just as he uncovers a key to navigating these challenges, the story takes an unexpected turn...
Episode 6
Unlocking the Mystery of Male Menopause
This episode delves into the fascinating topic of male menopause, or andropause, a natural process similar to female menopause.
It typically begins around age 40 as testosterone levels decline, causing symptoms like fatigue, reduced libido, mood changes and physical transformations.
Heather explores diagnosis, management strategies like exercise, diet and stress relief and the importance of mutual support during this transition.
Just as men and women navigate these changes, Heather poses a thought-provoking question:
Could understanding male menopause hold the key to improving our relationships?
Click to Find out
Episode 7
Unravelling the Mysteries of Menopause and Pregnancy
In Episode 7 of Meno Mondays , Heather Nyoni explores the surprising similarities and key differences between menopause and pregnancy.
Both phases bring hormonal shifts, mood swings, fatigue and physical changes like weight gain, though for different reasons.
She explains why menopause marks the end of egg production, while pregnancy only pauses it.
Heather highlights ways to manage symptoms with self-care and stress reduction.
But what if there were lesser-known strategies for feeling better, faster?
In this episode Heather reveals insights that could completely change how you understand menopause—ones you won’t want to miss.
Episode 8
Revolutionize Your Menopause Journey through Hypnotherapy
In this episode, Heather Nyoni speaks with Anne-Marie, a clinical hypnotherapist, about how hypnotherapy can help manage menopause symptoms like anxiety and stress.
Anne-Marie shares her personal journey into hypnotherapy after struggling with chronic migraines and explains how the practice empowers women to take control of their well-being.
She addresses common fears, emphasizing that clients remain fully in control during sessions.
Anne-Marie reveals the natural state of trance we all experience daily and how it can be harnessed for healing.
As Anne-Marie begins to explain the life-changing impact hypnotherapy can have, the conversation takes a powerful turn you won’t want to miss!
Episode 9
The Power of water and its life changing benefits for Menopause relief
In this episode Heather highlights the powerful benefits of water for menopause relief, emphasizing how hydration can ease symptoms like hot flashes, fatigue, mood swings and bloating while improving skin health and preventing Urinary Tract Infections (UTI's)
She shares practical tips for staying hydrated, such as using a marked water bottle, setting reminders, and flavouring water with fruits and herbs.
Heather also explores how water-rich foods and reducing caffeine intake can support hydration.
Finally, she reveals a surprising link between stress relief and the sound of running water—suggesting it can calm the mind and body.
But there’s one crucial water-related secret you haven't heard yet...
Episode 10
Incontinence and Menopause
In Episode 10 , Heather discusses incontinence during menopause, explaining its types—stress, urge, and overflow incontinence—and how hormonal changes can weaken pelvic floor muscles, leading to leakage.
Heather offers practical tips, such as using incontinence pads, pelvic floor exercises like Kegels, managing diet and stress relief techniques to reduce symptoms.
Heather emphasizes the importance of support groups and seeking professional help for personalized treatment plans.
While incontinence is common, it can be managed effectively with the right strategies.
But there’s one powerful technique many overlook—one that could make all the difference.
Stay tuned to discover it!
Episode 11
Slowing the Effects of Aging - From Burnout to Re-igniting Life
In this episode of Meno Mondays, Heather Nyoni interviews fitness expert Molly McNamee, founder of MFIT Workouts, about staying active during menopause.
Molly shares how small habits, like fixing your posture, can boost energy and reduce stress.
She emphasizes the benefits of balanced 30-minute workouts blending strength, cardio, and stretching, alongside protein-rich nutrition to support muscle health.
Molly also reveals how to stay consistent with fitness, even when dealing with fatigue or joint pain.
But just as she begins to explain the key to making these habits stick for life...
You’ll have to tune in to hear more!
Episode 12
Unmasking Menopause Masquerades
Heather explores whether menopause symptoms can mimic other health conditions, emphasizing the importance of seeking medical advice rather than self-diagnosing.
She explains how symptoms like fatigue, mood swings, sleep disturbances and weight changes can overlap with conditions such as anxiety, depression, fibromyalgia, hypothyroidism, PCOS and adrenal fatigue.
Heather stresses that recognizing these similarities is vital as serious health issues could be overlooked when symptoms are assumed to be menopause-related.
But what if some of these symptoms could reveal something even more critical—something often missed?
Stay tuned to uncover the signs you shouldn't ignore!
Episode 13
Riding the Menopause Rollercoaster
In this episode , Heather Nyoni, a menopause coach, explores whether menopause symptoms can appear suddenly and if they are permanent.
She explains that symptoms may emerge due to fluctuating hormone levels, particularly sudden drops in oestrogen.
Triggers like stress, alcohol, spicy foods and temperature changes can also spark symptoms.
Sudden menopause symptoms onset can occur after surgery, stopping HRT, or lifestyle factors.
While symptoms are usually temporary, their duration varies greatly.
Heather emphasizes the importance of healthy habits, professional guidance and support for effective symptom management.
But what if the symptoms feel overwhelming—can they truly be controlled? Find out how in this episode!
Episode 14
How Do You Know When Menopause Starts?
Heather as a menopause coach explores why menopause symptoms often feel worse at night and in the morning.
She explains how hormonal fluctuations, disrupted circadian rhythms, stress and temperature changes can lead to poor sleep, night sweats and increased morning fatigue.
Heather shares practical tips like creating a cool sleep environment, staying hydrated and prioritizing self-care to manage these challenges.
However, there’s one critical yet often overlooked factor that could be making your symptoms even more intense at night—something you might be doing without realizing it.
Stay tuned to uncover this surprising trigger!
Episode 15
Menopause Symptoms No one Warmed Me About
In this episode Heather Nyoni explores the early signs of menopause, emphasizing the importance of recognizing symptoms for better preparation.
Menopause can start as early as 35, although the average age is 45 in the UK with irregular menstrual cycles often being the first sign especially within BAME community..
Heather discusses hot flashes, night sweats, vaginal dryness, mood swings, sleep disturbances, weight gain and joint pain, all linked to hormonal shifts.
Heather shares personal experiences, including repeated pregnancy tests due to irregular cycles and unexpected UTIs.
She stresses the importance of self-care and seeking professional support for a smoother journey. But what’s the one symptom many women overlook, yet it could change everything? Stay tuned...
Episode 16
The Shocking Reality About Menopause Supplements You NEED to Know
In Episode 16 of Meno Mondays, Heather Nyoni explores how supplements can support menopause management alongside HRT or natural lifestyle changes.
She emphasizes choosing natural, well-tested ingredients, following dosage guidelines and consulting a doctor to avoid interactions or side effects.
Heather breaks down how supplement regulations differ in the UK and USA, stressing that "natural" doesn't always mean safe.
With crucial insights on what to look for and avoid in menopause supplements, Heather leaves viewers considering—could the supplements you're taking be doing more harm than good?
Watch to find out how to make smarter choices for your health!
Episode 17
Menopause and Weight Gain
Menopause often leads to weight gain, especially around the abdomen, due to hormonal shifts like declining oestrogen levels and muscle loss that slow metabolism.
Lifestyle factors such as poor diet, inactivity, stress, and lack of sleep can further contribute to weight gain.
Managing weight is vital for overall health, not just for our appearance, it 's important because it helps to lower the risk of heart disease, diabetes and certain cancers.
Heather Nyoni emphasizes a balanced diet, regular exercise, stress management and quality sleep while highlighting the importance of personalized support. But what if your body seems resistant to all these efforts?
Could there be more?
Episode 18
Demystifying 'Brain Fog
Heather Nyoni shares a personal experience of brain fog while driving, highlighting how menopause-related forgetfulness, confusion and slower reactions affect many women.
She explains how declining oestrogen levels disrupt brain function, leading to symptoms like memory lapses, mood swings and sleep issues.
Heather emphasizes the brain-ovary connection and offers tips for managing brain fog, including exercise, hydration and proper nutrition.
She encourages self-compassion in the workplace, reminding women that brain fog is temporary.
But what if there's more to brain health during menopause than just oestrogen decline?
Tune in to listen to Heather as she reveals a surprising connection...
Episode 19
The Shocking Impact of Menopause on Relationships – You Won't Believe These Divorce Stats!
Heather Nyoni discusses how menopause can strain relationships, citing a survey where 76% of women felt unsupported by their partners and 68% of divorces were initiated by wives at this stage.
Emotional shifts, reduced intimacy and hormonal changes can lead to misunderstandings, resentment and disconnection.
Heather shares personal experiences of mood swings and feeling distant from loved ones, emphasizing the importance of open communication and professional support like HRT and relationship coaching.
But what happens when hormonal shifts make you question your relationship entirely?
Could these feelings be temporary—or a sign of something deeper? Tune in to find out.
Episode 20
Find Tranquillity & Balance with Yoga for Menopause
In this episode Heather Nyoni hosts a yoga teacher and holistic therapist Suzanne Lawson, Founder and Director of White Branches who shares her journey through radical menopause after a traumatic surgery.
Suzanne explains how yoga, especially Yin and restorative practices, can support women during menopause by promoting relaxation, reducing pain and reconnecting with the body through breathwork.
She highlights the importance of redefining exercise, emphasizing gentle movement and self-compassion.
Suzanne shares practical tips for managing sciatica and bloating while encouraging women to embrace their unique physical abilities.
But what powerful mindset shift completely transformed Suzanne’s healing journey? Tune in to discover this life-changing insight!
Episode 21
Rapid Question & Answer Session On All Things Menopause
Heather Nyoni answers common menopause questions in this rapid Q&A session.
She covers managing increased anxiety with breaks and stress management techniques, skin becoming drier and more sensitive, and hair thinning, recommending gentle care.
She explains how hormonal changes can cause weight gain, dizziness and fluctuating periods, emphasizing lifestyle adjustments for better health.
While most women gain weight, some may lose it, risking fatigue and brain fog.
She stresses the importance of monitoring postmenopausal bleeding.
But what surprising symptom do many overlook—and could it be affecting your health right now?
Stay tuned to find out...
Episode 22
Why Your Body Odour Changes During Menopause And What You Can Do About It!
Heather Nyoni explores body odour changes during menopause, clarifying that sweat itself is odourless, while bacteria breaking down proteins in sweat causes the smell.
Menopausal body odour can intensify due to hot flashes, night sweats, dehydration, stress and diet changes.
She shares tips on managing it, including regular washing, breathable fabrics and a balanced diet.
However, body odour isn't just a surface issue—sometimes it signals deeper health concerns.
So, what could your body be trying to tell you?
Stay tuned, because understanding the hidden messages behind these scent changes might just transform how you approach your menopause journey...
Episode 23
Boosting your Menopause Experience with Vitamin D
In this episode, Heather Nyoni explores the vital role of Vitamin D during menopause.
As we age, our bodies become less efficient at producing it, increasing the risk of deficiency. And you definitely need it if you live in the northern countries with less sunshine no matter your age
Vitamin D supports bone health, muscle strength, mood regulation, immunity and heart health—key areas affected during menopause.
While sunlight is a natural source, supplements can help bridge the gap, but caution is needed to avoid overdose risks like kidney damage.
So, how do you strike the perfect balance for vibrant health during menopause?
Stay tuned, because getting this right could be a game-changer for your well-being...
Episode 24
Are Your Headaches Secretly Linked to Menopause? Find Out Why
Heather Nyoni, a menopause coach, explains how hormonal changes during menopause, particularly fluctuations in oestrogen and progesterone, can trigger headaches.
She highlights the three main types of headaches linked to menopause: sinus headaches caused by sinus inflammation, tension headaches related to stress and migraines, which can worsen for some women but improve for others after menopause.
She shares lifestyle strategies for relief, including dietary awareness, regular exercise and alternative therapies like acupuncture and supplements.
But what if these strategies aren’t enough?
Stay tuned to discover a surprising factor that could be the key to lasting headache relief…
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Lost that Spark? The Conversation Every Woman in Menopause Needs to
"Valentine’s Day" has been everywhere—red roses at the grocery store, heart-shaped chocolates at checkout and endless reminders that this is the season of love. But if you’re going through menopause, romance might feel like the last thing on your mind.
Mood swings, anxiety, and sheer exhaustion can make even the simplest gestures—like picking out a card or planning a dinner date—feel overwhelming. While the world expects love and passion, you might just be hoping for a good night’s sleep and a moment of peace.
So how do you navigate love, relationships, and self-care during a time when your body is changing and your emotions feel like a rollercoaster?
Let’s talk about it. The Love Story No One Talks About
Menopause isn’t just about hot flashes and night sweats—it’s an emotional transition, too.
When you oestrogen levels drop, they take a toll on your brain chemistry. One minute, you’re feeling fine and the next, you’re overwhelmed, irritated or just… off. You might feel more sensitive, more anxious or like you’re losing the spark that once made you feel like yourself.
And on days like Valentine’s, when there’s pressure to be romantic, happy and "on," those emotions can hit even harder.
When Love Feels Different
Maybe you’re feeling less connected to your partner, or intimacy isn’t what it used to be. Maybe your confidence has taken a hit or you’re struggling to recognize yourself in the mirror.
Here’s the thing: Menopause doesn’t mean love disappears—it just means it evolves.
It’s easy to think that if you’re not feeling like your old self, something must be wrong with you or your relationship. But the truth is, this is a phase, not a final destination. Your body is adjusting, your emotions are shifting, and this doesn’t mean you can’t have deep, meaningful connections—it just means you might need to approach love differently.
Forget grand romantic gestures—it’s the little things that matter most. If you’re feeling overwhelmed this Valentine’s Day, try focusing on small moments of connection instead of big expectations.
Quality Over Quantity – Love isn’t about extravagant dates; it’s about being present. Watch a movie together, cook a meal, or simply sit and talk.
Speak Your Truth – Your partner isn’t a mind reader. If you’re feeling off, say so. If you need space, ask for it. If you want support, let them know how to show up for you.
Rediscover Self-Love – Menopause isn’t just about relationship shifts—it’s also about how you love yourself. Take a moment to celebrate your strength, your resilience, and your worth beyond the changes you’re experiencing.
Laughter is Love – Sometimes, the best way to deal with hot flashes, brain fog, or unexpected mood swings is to laugh about it together. Find humour in the chaos—it’s a great way to stay connected.
At the heart of it all, Valentine’s Day isn’t just about romance—it’s about love in all its forms. And that includes the love you give to yourself.
Love yourself enough to listen to what your body needs. Love yourself enough to set boundaries and say no.
Love yourself enough to ask for support instead of powering through alone.
Love yourself enough to know that you are still vibrant, desirable, and worthy—no matter what menopause brings.
Final Thoughts
Menopause changes many things—but it doesn’t have to take away your ability to experience love, connection, and joy.
So this Valentine’s Day, whether you’re celebrating with a partner, with friends, or simply giving yourself a little extra care, remember this:
Your worth is not defined by how you feel today. Your heart is still full of love to give—starting with yourself. And this phase? It’s just that—a phase. You are still you.
Here’s to loving yourself fiercely, navigating the changes with grace, and embracing this season of life—on your terms.
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