Advertise on podcast: Fit and Fabulous at Forty and Beyond with Dr Orlena

Over 40, exhausted, and been told “it’s just getting older”? It isn’t the whole story. Lack of sleep, low energy and anxiety are the symptoms women in perimenopause and menopause mention most, and they feed each other in a vicious circle. In this episode, I break the cycle down using my four pillars: nutrition, exercise, sleep and emotional wellness. Here’s what you’ll take away: ✨ It’s rarely one big thing. Exhaustion usually comes from a handful of small tweaks, plus a few medical checks worth asking your doctor about (and yes, we talk HRT). 😴 Sleep comes first. The simple routines, environment changes and wind-down habits that help, and why alcohol hits differently now. ⚡ Energy is built, not found. Why movement gives you energy (even when you feel you have none), how to stop the blood sugar rollercoaster, and how to stop your brain draining your batteries with “worst case scenario what ifs.” You don’t need a total life overhaul. You need a little bit of each pillar, plus time for the things that light you up. Press play, and then ask yourself: what gives you energy? Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

Is your breakfast keeping your menopause belly? If you're over 40 and the scales won't budge even though you're doing "everything right," the problem might not be what you're eating. It might be when you start. In this episode, I explain why I believe breakfast is one of the most important meals of the day in menopause, and why skipping it could be working against you. Inside this episode, you'll discover: ✨ Why menopause changes the game. Insulin resistance and cortisol team up to store abdominal fat, and how your first meal can help break that pattern. ✨ The 30g + 10g breakfast formula. 30 grams of protein and 10 grams of fibre, with simple ideas for what that looks like (including exactly what I eat every day). ✨ Why rhythm matters. How a pre-workout snack, a steady eating window and a strong circadian rhythm help you protect muscle, steady your energy and feel like yourself again. You'll also hear how to beat the 3pm energy crash, what to avoid first thing in the morning, and where intermittent fasting fits. This isn't about restriction or willpower. It's one small shift that can make a big difference to your energy, your cravings and your routine. 👉 Want the full system? Watch my video, Stop Dieting and Start Thriving. 👉 Ready for support putting it into practice? Book your Menopause Thrive Assessment, a one-to-one chat where we look at what's going on for you and whether I can help. Press play, then go enjoy a proper breakfast. 🥣 Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

Ever hit 3pm and suddenly need something sweet — even though you had lunch a couple of hours ago? You're not lacking willpower. In perimenopause and menopause, your body becomes more sensitive to cortisol and more resistant to insulin, and that combination makes sugar cravings hit harder than ever. In this episode, Dr. Orlena breaks down exactly what's driving that energy slump and how to make it disappear — often almost completely. You'll learn: 🍎 Why cravings are never just about sugar — how nutrition, movement, sleep, and emotional wellness all feed into that 3pm crash 🍎 The simple "celery test" that instantly tells you whether you're actually hungry or just craving 🍎 Where to start if this feels overwhelming — the two changes that get you 50-60% of the way there If you've been white-knuckling your way through the afternoon slump and then beating yourself up over the biscuit tin, this episode will change how you think about it completely. Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

Does exercise feel a little more complicated now that you're in perimenopause or menopause? Maybe the things you used to do aren't giving you the same results. Maybe you're wondering whether you should be lifting weights, doing HIIT, walking more, working on your bones—or somehow finding time to do all of it! The good news? You don't need seven different workouts or hours in the gym. In this episode, I’m breaking down the exercise essentials for women in menopause and showing you how to create a simple system that supports your health, strength, fitness and longevity—without exercise taking over your life. We’ll talk about: Why strength training matters so much after menopause—and why it’s about far more than how your body looks.Why getting your heart rate up is a good thing, and how high-intensity exercise can improve cardiovascular fitness and body composition.How to protect your bones with the right kind of weight-bearing and impact exercise.Why movement throughout the day matters, even if you already exercise regularly.The overlooked role of mobility, flexibility and relaxation.And perhaps most importantly, how to put it all together into a system that works for you.I’ll also share why I believe enjoyment should be at the heart of your exercise routine—and why starting small is not “doing it wrong.” It’s how you build something you can actually sustain. So whether you're starting from zero, getting back into exercise, or already have a fitness routine but aren't sure if you're doing the right things for your menopausal body, this episode will help you work out what really matters—and what doesn't. Let's get started! Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

Is skinny always healthy after menopause? Stop relying on the scale as your only health indicator and learn why being fit matters more than thin. Many people equate being thin with being healthy, but this is a dangerous misconception. This episode breaks down the reality of body composition versus weight, specifically addressing why being slightly heavier but physically active often leads to better health outcomes than being thin and unfit. It is essential to look beyond the number on the scale to understand what your body actually needs to thrive. If you have ever felt discouraged by your weight despite maintaining a consistent fitness routine, this perspective is for you. We discuss why health indicators like strength and cardiovascular endurance provide a much clearer picture of your wellness than your weight alone. By shifting your focus away from the scale and toward functional movement, you can build a more sustainable and honest approach to your fitness journey. Cardiorespiratory fitness, body mass index and mortality: a systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/39537313/ Dr Orlena´s Menopause Thrive Community: https://www.skool.com/dr-orlena-menopause-thrive/about Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

Ever been told exercise is good for you and thought... yeah, yeah, I know? In this episode, Dr Orlena tackles the real reason so many women quietly give up on healthy habits: they're waiting to see results that don't show up fast enough, and it feels like it's not worth the effort. She unpacks why the evidence on exercise is some of the most unanimous in all of health science — cutting your risk of premature death by up to 30% — and why strength training after 30 isn't just about looking toned, it's about staying independent in your 80s and 90s. Plus, the mindset shift that turns "why bother" into "my health is in my hands," and why consistency (not perfection) is the only thing that actually moves the needle. If you've ever thought about quitting because you're not seeing the scale move, this episode is your permission slip to keep going — for the right reasons. References: WHO Activity page: https://www.who.int/news-room/fact-sheets/detail/physical-activity?c=MY2024&utm_source=chatgpt.com  Cardiovascular fitness: https://bjsm.bmj.com/content/58/10/556.long  Health span: https://www.bmj.com/content/368/bmj.l6669  14 years: https://pubmed.ncbi.nlm.nih.gov/29712712/  Strength training: https://pubmed.ncbi.nlm.nih.gov/35228201/  Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

If you've ever found yourself saying, "I'll start again on Monday," this episode is for you. So many women believe they lack motivation or willpower when the truth is something completely different. In this episode, I share the stories of two clients who transformed their health—even through some of life's biggest challenges—and reveal why they succeeded where so many diets and health plans fail. You'll discover: ✨ Why healthy habits have to work when life gets busy—not just when everything is going well. ✨ The surprising mindset shift that makes healthy choices feel easier instead of becoming another battle with yourself. ✨ Why focusing on one habit at a time is the fastest way to create lasting change. If you're tired of feeling like you've "failed" and want to build habits that genuinely stick, this episode will completely change the way you think about creating a healthy lifestyle. It isn't about having more discipline. It's about building habits—and a mindset—that support you for life. Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

Why You're Not Losing Weight in Menopause — And What to Actually Do About It If you've ever felt like you were doing everything right — eating well, exercising, living healthily — only to watch your body change in ways you didn't ask for, this episode is for you. Dr. Orlena is joined by Dr. Michelle Gordon, a former general surgeon turned board-certified obesity medicine specialist, who brings a frank, science-first perspective to one of the most frustrating experiences of midlife: unexplained weight gain and stubborn visceral fat. This conversation goes well beyond the usual advice. Here's what you'll discover: The visceral fat vicious cycle. Visceral fat isn't just stored energy — it's an active inflammatory organ. Dr. Gordon explains how it floods your body with inflammatory signals, disrupts your hunger hormones, and creates a biological loop that can make you feel hungry even when you're significantly overweight. And menopause is precisely the time it's most likely to take hold. Why "calories in, calories out" fails midlife women. When you cut calories, your metabolism slows — and your body fights back. Add the hormonal turbulence of perimenopause, a drop in daily activity you probably don't even notice, and the fact that hunger is a brain signal rather than a conscious choice, and you begin to understand why 80–85% of dieters fail to maintain their results long term. It is not a discipline problem. Treating weight gain as a chronic disease — and breaking the shame spiral. Dr. Gordon makes a compelling case that obesity and significant weight gain need to be treated with the same clinical seriousness as high blood pressure or diabetes. She and Dr. Orlena also explore the real role of HRT (it's not a weight loss drug, but it matters more than you think), the truth about GLP-1 medications, why strength training is non-negotiable, and how the shame spiral keeps women trapped — and what it takes to step out of it. Whether you're navigating perimenopause, post-menopause, or simply want to understand what's happening in your body, this episode will leave you with clarity, compassion for yourself, and a far more useful picture of what your options really are. Find Dr. Michelle Gordon at drgordon.me or on Substack at drmichellegordon.substack.com. Follow her on IG: https://www.instagram.com/doctormichellegordon/  Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

Are you tired of starting over every Monday? In this episode, I'm sharing the story of Kathy — one of my clients who recently finished Positively Healthy You — and the conversation we had when she told me she was ready to fly on her own. When Kathy first came to me, she was doing all the "right" things: going to the gym, watching what she ate, even taking weight loss medication. And yet she felt defeated, inconsistent, and completely at the mercy of the number on the scales. Sound familiar? Fast forward a few months, and she's lifting heavier, sleeping better, genuinely enjoying exercise, and — most importantly — she trusts herself. Not because everything went perfectly. But because she finally understood what real transformation actually involves. In this episode, I walk you through the three lessons I drew from Kathy's journey: Why consistency will always beat perfection — and how a tiny course correction early on can change where you land years from nowWhy support isn't a luxury, it's a strategy — and what happens to your progress when you try to white-knuckle change aloneWhat it really means to transform — hint: it's not just about the weight, and it doesn't end when the programme doesWhether you're just starting out or you've been stuck in the same loop for years, this episode will help you see that the path forward isn't about doing more — it's about doing the right things, consistently, with the right support around you. Come and listen. This one might just be the reset you've been waiting for. Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

You wake up tired. You push through the day tired. You go to bed tired. And everyone tells you to rest more — but that's not actually helping, is it? In this episode, I'm sharing what's really behind perimenopause fatigue, why it's not about willpower or age, and the four shifts that help women feel strong and energised again. We go all the way down to the cellular level — don't worry, I'll keep it simple — and come back up with practical steps you can actually use. Perimenopause isn't a sentence to feeling exhausted. Your body knows how to feel strong. Let me show you how to work with it. Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

Have you ever been told that bladder leaks, painful sex, or pelvic floor problems are “just part of getting older”? In this eye-opening episode, I’m joined by pelvic floor expert and “Vagina Whisperer” Dr. Sarah Reardon to talk about the symptoms so many women experience… but hardly anyone talks about. We discuss: • Why pelvic floor issues are incredibly common — but not something you simply have to put up with • The huge impact perimenopause and menopause have on vaginal and pelvic floor health • Why topical vaginal estrogen can be life-changing for many women • How pelvic floor exercises really work (and why Kegels alone aren’t the whole story) • What women can start doing today to feel stronger, more confident, and more comfortable in their bodies This conversation is empowering, practical, and full of hope — especially if you’ve ever thought: “Is this just what happens as we get older?” Spoiler alert: no, it isn’t. If you’re a woman over 40 who wants to feel strong, healthy, confident, and informed about your body, this episode is a must-listen. Connect with the Vagina Whisperer: Youtube: https://www.youtube.com/@thevaginawhisperer  IG: https://www.instagram.com/the.vagina.whisperer/  Website: https://thevagwhisperer.com/  Vhive app: https://thevagwhisperer.com/membership/  Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

Feeling like you're doing everything right — and still not seeing results? This episode might be the permission slip you didn't know you needed. In this episode, Dr. Orlena — physician turned health coach — reveals something her clients discover again and again: the breakthrough doesn't come from doing more. No more restrictions, no more white-knuckling through cravings, no more punishing gym sessions you dread. The real transformation starts when you stop. Dr. Orlena walks you through five surprisingly common behaviours that are quietly keeping women over 40 stuck — from the emotional eating that has nothing to do with hunger, to the daily scale habit that's wrecking your motivation before breakfast. In this episode, you'll discover: Why your cravings and emotional eating are two different problems — and how to tackle each one at the rootHow ditching the obsession with the scale (and measuring what actually matters) unlocks real, lasting fat lossWhy building systems instead of relying on discipline is the game-changer most women never hear aboutIf you've ever thought "I know what to do, I just can't stick to it," — this episode is for you. Dr. Orlena will change the way you think about health, willpower, and what it really means to look after yourself after 40. Hit play. Your future self will thank you. Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

Is your body more fertile than you've been told? If you've been handed a discouraging diagnosis, told your options are limited, or simply feel like time is running out — this episode is for you. Today, Dr. Orlena sits down with Sonia Ribas, fertility coach and founder of The Fertility Solution, who has helped over 700 babies come into the world — many born to women who were told it simply wasn't possible. Working with women aged 35 to 46, Sonia brings a refreshingly holistic approach to a topic that's often reduced to cold statistics and clinical interventions. In this conversation, you'll discover three ideas that could completely shift the way you think about fertility: First, why egg quality matters far more than egg quantity — and how improving your mitochondrial health could dramatically increase your chances of conceiving, regardless of your age or AMH levels. Second, why fertility is really a byproduct of your overall health — and how hidden factors like chronic stress, inflammation, blood sugar, and even emotional trauma may be quietly working against you without you even realising it. And third, why sustainability and personalisation are the true secrets to success — because a plan that doesn't fit your real life simply won't work, and the women who see miracles are the ones who find their version of doing things right. Sonia shares her signature three-step Detox, Nourish, Flow framework, real client stories (including a woman who was diagnosed with menopause and conceived within three months of working together), and her clear message to every woman who's struggling: don't lose hope, and don't try to do this alone. Whether you're actively trying to conceive or simply curious about how lifestyle shapes fertility, this is a conversation full of insight, warmth, and genuine possibility. Connect with Sonia Website: https://www.soniaribas.com/  IG: https://www.instagram.com/soniaribascoach/  Youtube: https://www.youtube.com/c/SoniaRibasCoach  Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

Why everything you've been told about losing weight after 40 is wrong — and what actually works If you've ever eaten less, counted every calorie, and still watched the weight creep on — this episode is for you. Dr. Orlena cuts through the noise to reveal why calorie restriction is the wrong tool for women over 40, and what the science of your gut microbiome tells us about weight, energy, and long-term health instead. Inside, you'll discover the one nutritional shift that has more impact than anything else you're likely doing right now — and how to make it almost effortlessly. In this episode: Why your gut bacteria are driving your cravings, your weight, and even your behaviour — and how to flip them to work for youThe surprisingly simple goal of 30 different plants a week, and the brilliant kitchen tricks that make it completely achievableHow cooling your rice, freezing your bread, and mixing your seeds can transform ordinary foods into powerful fuel for your biomeWhether you're starting from scratch or you've tried everything and feel like giving up, Dr. Orlena gives you a clear, science-backed framework that makes healthy eating feel manageable — not miserable. Your biome looks after you. First, you need to look after it. Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

What if the cosy crackling fire you love is doing the same damage as a cigarette? In this eye-opening episode, Dr. Orlena is joined by Dr. Elizabeth Wan — a London-based doctor and air quality campaigner — to tackle one of the most overlooked health risks hiding in our homes and neighbourhoods: wood smoke. We know cigarettes are deadly. But here's what most people don't know: burning a log produces nearly identical toxic particles. In fact, a single log burner in your living room pumps out more ultra-fine pollutants than a heavy goods vehicle. These particles don't just affect your lungs — they enter your bloodstream, cross the placenta, and have been linked to cancer, asthma, and even dementia. In this conversation, you'll discover: 🔥 Why wood smoke is the new smoking — and why even government-approved "eco stoves" aren't as safe as their label suggests 🫁 How the damage spreads far beyond your home — affecting your neighbours, your children, and communities with no power to stop it 🌍 Why change is absolutely possible — from London's clean air success story to the grassroots campaigns already shifting policy, and what you can do right now Whether you have a log burner, live near someone who does, or simply breathe air (which is all of us), this episode will change how you look at that warm, flickering flame — and give you the knowledge to protect yourself and the people you love.   To find out more about Mums for Lungs Campaigns: https://www.mumsforlungs.org/our-campaigns  To find out more about the extent of wood burning in your area: https://storymaps.arcgis.com/stories/9231a18627b94b3a80e4f33fb3b4a9fd To find out more about air pollution and it's impact on human health:  https://www.rcp.ac.uk/policy-and-campaigns/policy-documents/a-breath-of-fresh-air-responding-to-the-health-challenges-of-modern-air-pollution/ To find out more about air pollution and it's impact on childrens health:  https://www.rcpch.ac.uk/resources/air-pollution-uk-position-statement Most importantly do sign up for the Mums for Lungs newsletter: https://www.mumsforlungs.org/get-involved  And do get in touch if you would like to get involved with campaigning: [email protected] Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting