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Can changing what you eat help with perimenopause symptoms such as poor sleep, hot flushes, mood swings, brain fog and low energy? With so much advice about foods to avoid, protein, carbohydrates and menopause superfoods, it can be difficult to know where to begin. In this episode, I explore three practical areas that may help you feel more supported through perimenopause: What you're drinking, including hydration, alcohol and caffeine. What you could add to your meals rather than focusing on foods to remove. How sleep, energy and eating habits are connected. And while this episode focuses on perimenopause, these three areas are worth exploring at any stage of life. Understanding what nourishes you, what influences your energy and what's driving your eating habits can help you make choices that suit your individual needs. We'll also look at why food cravings aren't necessarily a lack of willpower, and why understanding what's influencing your eating can be more helpful than introducing another set of food rules. Every woman's experience is different, and food and lifestyle choices are only part of the picture. Sometimes professional support and menopause treatment are also needed. Tune in to discover where you might begin—without trying to change everything at once. If you'd like personalised support, you're welcome to book a complimentary Mindful Eating Strategy Call And subscribe to the Eating for You Podcast or join my weekly Nourishment Newsletter for the remaining episodes in our menopause series.

What does menopause really look like—and what happens after the symptoms begin to settle? For World Menopause Day, I’m sharing my own journey from perimenopause through to post-menopause. My first sign wasn’t one I expected, and over the following years I experienced disrupted sleep, mood changes, hot flushes and fluid retention. But perhaps the biggest surprises came later, when my attention shifted from managing symptoms to looking after my longer-term health. In this episode, I share how curiosity and mindfulness helped me listen to my changing body rather than fight it, what an overseas holiday taught me about noticing my own patterns, and why my bone density result was such a wake-up call. This isn’t a list of foods to eat or lifestyle rules to follow. It’s my personal story—and a reminder that our bodies, health priorities and the way we care for ourselves can continue to evolve through menopause and beyond. This episode also begins a five-part conversation about perimenopause and post-menopause, with evidence-based guidance coming over the next four episodes. Subscribe to Eating for You so you don’t miss the rest of the series, or join the weekly Nourishment Newsletter for new episodes and resources delivered to your inbox each Monday.

Do you expect yourself to eat, move and live the same way every day of the year? Our needs aren't static. They change with the seasons, our activity, our energy, our age and what's happening in our lives. In this episode, Chinese Medicine practitioner Tania Grasseschi returns to explore the Five Elements—Wood, Fire, Earth, Metal and Water—and how they can help us understand and respond to change. Together, we travel through spring, summer, late summer, autumn and winter, exploring what each season can teach us about food, movement, rest, connection and nourishment. You'll hear why spring encourages flexibility and new beginnings, summer invites connection, Earth brings us back to nourishment and grounding, autumn reminds us to let go, and winter gives us permission to rest and restore. We also explore an important meeting point between Chinese Medicine and the Eating for You approach: this isn't about replacing one rigid health plan with another. It's about becoming more aware of what you need and learning to adapt. Because perhaps healthy living isn't about finding the perfect routine and sticking to it forever. It may be about becoming better at noticing when your needs have changed. If you'd like to explore any of the Five Elements in greater detail, you'll find YouTube links to our previous seasonal conversations here or you can tune in on your favourite podcast platform: Spring: Episode 143 Chinese Medicine Secrets for Spring: Mindful Eating, Movement, and Balance https://youtu.be/c2Hj1aaPMls Summer: Episode 153 Healthy Summer Eating: Chinese Medicine Tips To Stay Cool, Nourished And Off Diets  https://youtu.be/GOyxfU9LNTY Autumn: Episode 162 Autumn Is the Best Time to Strengthen Your Immune System https://youtu.be/Wxh_1eh0SlY Winter: Episode 172 How to Stay Healthy This Winter (Eating Comfort Food) https://youtu.be/UPml8Ol_Ioc Earth: Episode 176 Is your digestion trying to tell you something? https://youtu.be/SoBLDG5lliM A pictorial overview of how the Five Elements work together which is available on the Eating for You Website: https://eatingforyou.com.au/wp-content/uploads/2026/10/Five-Elements-.pdf For Tania’s resources: Spring workshop: https://www.orientalwisdom.com.au/workshops/ E-books: https://www.orientalwisdom.com.au/shop/ Next week, I'll continue this conversation about change with a personal episode for World Menopause Day, reflecting on my own transition through peri-menopause and menopause and how it often wasn’t what I had expected!

Do you ever feel out of control around certain foods? We often believe that restricting chocolate, chips, cake, bread or other favourite foods will help us eat less of them. But restriction can make a food feel even more important — leading to cravings, bargaining, guilt and that familiar thought: “I’ve blown it. I’ll start again tomorrow.” In this episode of the Eating for You Podcast, I explore why giving yourself permission to eat can actually help you make healthier, more satisfying choices. I share my own experience of trying to control chocolate and potato crisps, along with stories from women I’ve worked with who discovered what changed when they stopped labelling foods as good or bad. You’ll discover: The important difference between medically necessary food restrictions and restrictive food rules Why forbidden foods can become even more appealing Why permission doesn’t mean eating whatever you want, whenever you want How removing guilt and judgement can create space for choice Questions to help you identify the food rules that may no longer be serving you And I’ll invite you to think about one food you don’t completely trust yourself around — not to change anything yet, but simply to become curious about the rules you have attached to it. Because sometimes creating a healthier way of eating isn’t about adding another food rule. It’s about discovering which rules no longer work for you. If you recognise a cycle of restriction, overeating and starting again, book a complimentary Mindful Eating Strategy Call with me. We can explore what’s happening with your eating and whether mindful eating could help you create a healthier and more peaceful relationship with food. ☎️ You can book here 💛 And for more support, subscribe to the Eating for You Podcast and join our free weekly Nourishment Newsletter here.

Does mindful eating really work — or is it simply another eating technique that sounds good in theory? Perhaps you’ve tried slowing down, removing distractions or noticing your hunger and fullness, but didn’t feel that anything really changed. In this episode, I explore why mindful eating is much more than paying attention to your food — and why the better question may be: what are you expecting mindful eating to do? Drawing on research, my own experience and the stories of women I’ve worked with, I explore three important shifts that take you from controlling your eating to creating a personalised way of eating that is right for you. You’ll hear the experiences of Anne, Annette, Judy, Gayle and Valerie — women with very different eating histories, health needs and lifestyles — and how mindful eating helped each of them in different ways. And if you’ve tried mindful eating before and thought, “It didn’t work for me,” I explore another possibility: perhaps it wasn’t given the time, support or personalised approach needed to create meaningful change. If mindful eating feels like it could help you, but you’d like support working out where to start, book a complimentary Mindful Eating Strategy Call with Sallyanne to learn more about the Foundations Mindful Eating Program. ☎️ Book Here 📖 A great place to start to understand your eating is our FREE 3-day mindful eating journal, which you can download here: https://eatingforyou.com.au/mindful-eating-journal/ 🎧 Subscribe to The Eating for You Podcast for practical, evidence-based conversations about creating a healthier relationship with food — without more diets, guilt or rigid food rules.

Want to change an eating habit? Before you decide what you need to stop, restrict or do differently, there’s something more useful you can do first: observe. In this episode, I introduce a simple 3-day mindful eating exercise to help you understand why, what, when and how you eat — without counting calories, judging your food choices or trying to get your eating “right”. You’ll discover: why understanding an eating habit needs to come before trying to change it why the same eating habit can have very different reasons behind it how this simple exercise can reveal patterns that normally happen on autopilot why this is very different from keeping a traditional food diary how noticing what’s already working can be just as valuable as noticing what isn’t And if the thought of recording your eating brings back memories of counting calories, points or macros, stay with me. I explain why this approach is different — and why women I've worked with have often been surprised by what they discover. Want to try the 3-day exercise for yourself? Download my free 3-Day Mindful Eating Journal to guide you through it. Download the journal here

Want to eat healthier but feel overwhelmed by all the advice about what you should—and shouldn't—eat? With so much information about protein, carbohydrates, sugar, meal timing, fasting and supplements, it's easy to believe that healthier eating means changing everything. It doesn't. In this first episode of Series 9 of the Eating for You Podcast, I take inspiration from this year's Women's Health Week theme, One Step, and share one simple place to begin. It's a step that's at the very heart of the Eating for You approach—and it doesn't involve another diet, cutting out foods or following more food rules. In this episode, you'll discover why this one step can help you: cut through the overwhelm of conflicting nutrition advice better understand your own eating discover what may actually need to change for you begin creating healthier eating habits that fit your health and life And importantly, I give you one simple way to get started this week. You don't need to change everything. You just need somewhere to begin. 🎧 If you enjoyed today's episode, make sure you subscribe to the Eating for You Podcast here or on your favourite podcast platform, so you don't miss any of the episodes coming up in Series 9. 📚 And if you'd like the latest episode, along with my blogs, practical tips and free resources, delivered straight to you, subscribe to the free Nourishment Newsletter. It arrives in your inbox every Monday at 10 am Sydney time, giving you simple, evidence-based support to help you nourish your health—without another diet or more food rules.

Many women stop dieting long before they stop thinking like a dieter. The food rules may be gone, but the thoughts often remain: "I've been good today." "I'll start again tomorrow." "I shouldn't have eaten that." In this episode of the Eating for You Podcast, I explore why letting go of restrictions can feel uncomfortable and why lasting healthy eating isn't about finding better food rules—it's about learning to understand yourself. Instead of replacing one eating plan with another, you'll discover why reflection, curiosity and mindful eating create confidence that lasts far beyond any diet. In this episode you'll learn: Why giving up food rules can feel unsettling How decades of dieting continue to influence your thinking The difference between restriction and reflection Why confidence grows from understanding yourself—not controlling yourself How mindful eating becomes "the gift that keeps on giving" If you've ever wondered: "If I stop dieting, how will I know what to eat?" this episode is for you. If today's episode resonated with you, download my free guide, 5 Steps to a New Way of Eating. It's a gentle introduction to moving beyond food rules and creating healthy eating habits that work for you—not another diet to follow. 👇 Download: 5 Steps Towards A New Way of Eating Ready for personalised support? Book your complimentary Mindful Eating Strategy Call to explore the eating patterns keeping you stuck and discover your next step towards lasting change.

Many women know what healthy eating looks like. The struggle isn't nutrition knowledge. It's getting stuck in the cycle of "I'll start tomorrow." This week I'm joined by my client, Nasreen, who shares her honest journey from years of gaining and losing the same 10 kilograms, emotional eating, and feeling trapped by all-or-nothing thinking, to developing a calmer, more confident relationship with food. Rather than following another restrictive eating plan, Nasreen discovered how mindful eating, understanding her personal drivers for eating, and making small personalised changes transformed not only her eating habits but also her sleep, digestion, energy and confidence. In this conversation we discuss: • Why restriction made her eat more, not less • The hidden cost of "I'll start tomorrow" thinking • How understanding your personal drivers for eating changes everything • Why healthy eating is about more than knowing nutrition • The surprising changes in her relationship with chocolate • How improving self-care reduced emotional eating • The health improvements she experienced, including better sleep, digestion and fewer hot flushes • Why mindful eating continues to evolve long after the program finishes If you've ever wondered why you know what to eat but still struggle to do it, this episode will remind you that you're not lacking willpower—you may simply need a different approach. Free Resources Why Am I Eating? 5 Steps Towards a New Way of Eating For personalised guidance book a free Mindful Eating Discovery Call

Changing your eating habits often sounds simple. Eat less chocolate.Stop snacking.Be more disciplined. But what if the real reason your eating habits haven't changed has nothing to do with knowing what to eat? In this episode of the Eating for You Podcast, I explore one of the biggest mistakes women make when trying to eat healthier—they focus on changing the food before understanding why they're eating. You'll discover why becoming curious about your eating habits is often more powerful than adding another rule, and why two women with the same eating habit may need completely different solutions. I also share a simple practice that my clients love! In this episode you'll learn: • Why healthy eating isn't just about food choices • How automatic eating habits develop • Why asking "Why am I eating right now?" can uncover important patterns • Common reasons women eat when they're not physically hungry • Why awareness is only the first step—and why changing habits often requires personalised support If you've ever wondered why you keep returning to the same eating habits despite knowing what you "should" be doing, this episode will help you look beyond food and begin understanding what's really driving your eating. Resources mentioned 🌿 Download my FREE Emotional Eating Triggers Checklist 🌿 Book your complimentary Mindful Eating Strategy Call Bonus resource 🎁 Why Am I Eating?

This week we're exploring one of the biggest reasons healthy eating feels so difficult—not because you don't know what to eat, but because of the way you're thinking about change. Have you ever told yourself: • I'll start on Monday. • I've already blown it. • I may as well eat whatever I want today and begin again tomorrow. You're not alone. For many women, all-or-nothing thinking creates a cycle of starting, stopping and constantly trying to "get back on track." In this episode I explain why healthy eating isn't about being perfect. It's about staying connected to yourself—even after the piece of cake, the busy week or the missed walk. You'll discover: • what all-or-nothing thinking really looks like • why "I'll start tomorrow" often keeps you stuck • how dieting creates "last chance eating" • why one choice never ruins your day • how mindful eating helps you build lasting habits without another diet. If you're tired of starting over, this episode offers a gentler, more sustainable way forward. Free Resources Download my 5 Steps Towards a New Way of Eating and discover how to create healthier eating habits without diets, guilt or rigid food rules 🎁 Read my 7 Signs You’re Stuck in All or Nothing Thinking

What is your digestion trying to tell you? When we think about digestion, we often think about bloating, reflux or stomach discomfort. But what if digestion was about much more than your gut? In this episode, Chinese Medicine practitioner Tania Grasseschi and I explore how digestion influences our energy, emotions, eating habits and ability to nourish ourselves. You'll learn why stress and rushing through meals can affect digestion, how meal timing and mindful eating support overall health, and why Chinese Medicine views digestion as the foundation for both physical and emotional wellbeing. Together, Tania and I discuss: • Why digestion is about much more than breaking down food • How stress and multitasking affect healthy digestion • Why regular meals and mindful eating matter • The role of meal timing and your body's natural rhythms • Foods and cooking methods that support digestion • Why nourishment extends beyond food to include rest, relationships, creativity and the five senses • Practical ways women can care for themselves while continuing to care for others This conversation is especially relevant for women over 40 looking for a sustainable approach to healthy eating that works with their body—not against it. If you enjoyed this episode, please subscribe, leave a review and share it with someone who could benefit from a fresh perspective on digestion and nourishment. Resources Tania's e-book: Nourishing the Centre: Food as Medicine  https://www.orientalwisdom.com.au/product/nourishing-the-centre-food-as-medicine/ Tania's workshops: https://www.orientalwisdom.com.au/workshops/ Eating for You Learn more: https://eatingforyou.com.au/ Subscribe to the weekly Nourishment Newsletter: https://eatingforyou.com.au/nourishment/

Protein is everywhere right now. We're being encouraged to prioritise protein at every meal, choose high-protein snacks and aim for daily targets that can sometimes require protein powders, bars and supplements to achieve. But how much protein do you actually need? In this episode I explore why protein is important for health and maintaining muscle as we age—but also why health, strength and healthy ageing are about much more than one nutrient. You'll discover: What influences your individual protein needsWhy more protein isn't always betterWhat else your body needs to maintain and build muscleThe questions to ask before chasing a protein targetWhether prioritising protein could be pushing other nourishing foods off your plateWhy protein may be becoming the latest food ruleWhat to consider before relying on protein powders, bars and supplementsWhy personalised nutrition advice considers your health, activity, goals and whole eating pattern Protein is important. But health is bigger than protein, and nourishment is bigger than nutrients. Tune in and consider: what are you hoping more protein will help you achieve? Read the companion Checklist: How Much Protein Do I Need? 10 Questions to Ask First Send me your protein questions

Have you ever wondered why you can't stop eating certain foods? Maybe it's chocolate after dinner, chips while watching TV, or biscuits you didn't even plan to eat. If you've ever blamed yourself or thought you simply lacked willpower, this episode may change the way you think about food. In this episode of the Eating for You Podcast, dietitian and mindful eating coach Sallyanne explores why food cravings happen and why there isn't one simple explanation. From hunger, stress and restrictive dieting through to ultra-processed foods and the emerging research into food addiction, you'll discover why understanding why you eat is far more helpful than blaming yourself. In this episode you'll learn: • Why food cravings aren't always about willpower • What ultra-processed foods are and why they can be difficult to stop eating • The five-stage food addiction continuum • Why not everyone responds to food in the same way • How to recognise where you may sit on the continuum • Why different people need different types of support • Practical first steps to help you better understand your eating If you've ever asked yourself, "Why can't I stop eating?", this episode is for you. Resources mentioned • Emotional Eating Triggers Checklist • Book a free consultation with Sallyanne • Connect with Eating for You

As women move through their 40s, perimenopause and beyond, many discover that the exercise routines that once worked no longer feel right. High-intensity workouts can leave us exhausted, while social media continues to promote quick fixes and unrealistic body transformation promises. In this episode of the Eating for You Podcast, I'm joined by Chinese medicine practitioner and Qigong teacher Tania Grasseschi to explore a gentler, more sustainable approach to movement. Together, we discuss what Qigong is, how it differs from Tai Chi, and why mindful movement can support your nervous system, digestion, balance, resilience and long-term health. We also unpack the recent social media trend of "Tai Chi walking" and discuss why women should think critically about exercise programs promising dramatic body transformations in just a few weeks. In this episode we discuss: What Qigong is and how it differs from Tai ChiWhy gentle movement can be especially beneficial for women over 40How Qigong supports the nervous system, digestion and overall wellbeingWhy consistency matters more than intensityWhat's behind the recent Tai Chi walking trend on social mediaHow to choose movement that works with your body instead of against it If you're looking for a more compassionate, sustainable approach to movement, this conversation will encourage you to rethink what healthy exercise can look like. 🌿 Connect with Sallyanne Website: https://eatingforyou.com.au Book a complimentary Mindful Eating Strategy Call: https://booknow.eatingforyou.com.au 🌿 Connect with TaniaQigong: https://www.orientalwisdom.com.au/services/qigong/ Ebooks: https://www.orientalwisdom.com.au/shop/ Workshops: https://www.orientalwisdom.com.au/workshops/ Find a qualified Qigong teacher: https://www.wtqa.org.au/ If you enjoyed this episode, please follow the podcast, leave a review, and share it with someone who would benefit from a gentler, more sustainable approach to movement and health.