Christmas is sold as “the most wonderful time of the year” – but for so many women over 35, especially busy professional mums, it feels more like overwhelm on repeat. In this episode, I’m breaking down why the wheels so often come off with food, movement, mood and sleep in December – and how you can do things differently this year without going “all or nothing”.
We’ll talk about the real-life pressures on women in midlife at Christmas – work deadlines, family expectations, the mental load of “making it magical”, and peri-menopausal shifts – and how they impact your nervous system, cravings, emotional eating, energy and irritability. Then we move into simple, doable strategies that fit an actually busy life, not a perfect Pinterest December.
In this episode you’ll hear:
↳ Why your brain and body are more stressed in December (and why it’s not a willpower problem)
↳ How to anchor your nutrition with simple “non-negotiable” meals instead of chasing perfection
↳ Ways to keep movement going with 10-minute “movement snacks” and a maintenance mindset
↳ Practical mood and stress tools you can use in real time, even at school plays and family gatherings
↳ Sleep-friendly tweaks around screens, alcohol and wind-down that still allow for a social life
↳ How to build a gentle December plan that supports you, rather than punishes you, when life is full
If you’re tired of feeling like Christmas wipes out your progress every year, this episode will help you feel more steady, compassionate with yourself and in control of the bits you can actually influence – one small choice at a time.
You can’t open social media without seeing something about them, but there’s also a lot of confusion, fear as well as hope wrapped around these meds – especially for women in their 40s, 50s and beyond who’ve tried countless diets.
I’m joined today by my colleague GILLIAN GALWAY , who is both a dietician and neuroscientist who supports individuals to transform their habits and relationship with food
Episode in a nutshell
This episode unpacks what GLP-1 medications actually do, who they’re for, and how they fit into the bigger picture of women’s health in midlife. You and Gillian blend medical insight with mindset, nutrition and menopause expertise so listeners get honest, balanced guidance rather than hype or fear.
Key benefits for listeners
Understand what GLP-1 and GLP-1 meds are (and aren’t), in clear, non-jargony language.
Learn who these medications are suitable for, and why proper medical assessment and informed choice are essential.
Get realistic expectations about weight loss, food noise and “non-responders” so progress isn’t measured only by the scales.
Hear an honest discussion of side effects, why many people stop, and what to do if things don’t go to plan.
Discover how to protect muscle, bone, heart and metabolic health with protein, movement and smart nutrition while on (or off) GLP-1s.
Explore the emotional side: body image, perfectionism, emotional eating and post-treatment weight regain without shame.
Walk away with practical before-during-after strategies so GLP-1s (if used) become part of a wider, sustainable health plan rather than a stand-alone “fix”.
You can connect with Gillian at here - https://www.instagram.com/dietitiangillianuk/
And https://www.facebook.com/dietitian.gillian
If you found this episode helpful, leave a comment or questions I would love to hear your thoughts!
Think of mood like a table with four legs: blood sugar stability, nutrient status, inflammation, and the gut–brain axis. If one leg wobbles, the whole table rocks.
Blood sugar & energy: High-fibre carbs + protein + healthy fats slow the “sugar roller-coaster,” reducing irritability, jittery anxiety and energy crashes.
Key nutrients: Omega-3s, B-vitamins, iron, iodine, selenium, magnesium and vitamin D support brain function and mood regulation.
Gut–brain axis: A fibre-rich, minimally processed pattern feeds the microbes that make mood-modulating signals.
Nutrients set the stage, but how you think about food drives the choices you make on it.
All-or-nothing thinking → all-or-nothing eating: “I’ve blown it” after a biscuit becomes “might as well start again Monday,” which keeps blood sugar and mood on a roller-coaster.
Food moralising (“good/bad”) fuels guilt and rebound eating; neutrality lowers stress and helps you choose from values, not shame.
Restriction → rebound: Over-restricting calories or whole food groups often ends in overeating and energy swings. Flexible structure beats rigid rules.
Stress loops: We eat to self-soothe; the quick lift from ultra-processed snacks drops fast, spiking anxiety and fatigue later.
Environment > willpower: What’s easy and visible gets eaten. Your kitchen, desk snacks and evening routine quietly decide tomorrow’s mood.
Language upgrade: Swap “I can’t have” for “I’m choosing X because I want steady energy.” Micro-choice, macro-impact.
Pause-plan (CBT in 30 seconds): Notice the urge → name the feeling (“tense, bored, anxious”) → pick a bridge option (protein + fibre snack, herbal tea, 5 slow breaths) → decide your next best step.
Hunger/fullness check-ins (1–10): Aim to eat at 3–4, finish at 6–7; keeps physiology and psychology aligned.
Implementation intentions: “If it’s 3pm, then I’ll have Greek yoghurt + berries before the meeting.” Decisions made upstream are easier to keep.
Environment design: Pre-portion nuts, park fruit in sight, move sweets out of line-of-sight, prep a protein for grab-and-go.
Self-compassion ≠ excuses: It lowers threat, steadies the nervous system and helps you return to your plan faster.
Listen to the full episode now to get even more little gems you can action today to improve and protect YOUR physical and mental health.
Applications are open for my Nourish & Flourish programme here is the link with all the deets. https://www.emotionalregulationcoaching.com/
This week's episode will help you to know how to eat in order to protect heart, bone, brain and metabolic health.
Learn a simple, science-backed plate framework and UK-brand swaps (Tesco, Sainsbury’s, M&S, ASDA, Lidl) to start improving cholesterol, blood pressure and blood sugar this week.
Leave with ready-to-use meal builds, smart snacks, and microwave/locker-safe options that fit real life at work, on the road, or at home.
Get a 7-day action plan tying nutrition, strength and daily habits (sleep, stress, NEAT) to protect brain, bone and overall metabolic health after 35.
Let me know in the comments which change you are going to start with this week - remember keep it simple!
Overthinking isn’t deeper wisdom—it’s a loop that drains time, spikes stress, and stalls action. In this episode, we unpack why your brain keeps hitting “buffering,” then give you a simple reset to get moving again. Expect less stress, more momentum, and a tangible lift in productivity and confidence.
What you will learn in this episode:
The real trade-offs
Benefits (in small doses): thoughtful planning, risk awareness, creativity.
Costs (when it spirals): decision paralysis, wasted hours, rising anxiety, lost confidence.
Why we keep doing it
Quick-hit rewards (notifications, scrolling, snacks) train the brain to escape discomfort.
Emotional avoidance—using thinking to dodge feeling.
Uncertainty intolerance: chasing perfect certainty before acting.
How to reduce it—fast
Five-Minute Reset: label the loop → breathe (longer exhales) → phone out of reach → one tiny step → earn a short, planned reward.
Low-distraction day design: phone-free first hour, 2–3 focused sprints, “if <2 minutes, do it now,” schedule your treats.
Anti-rumination toolkit: “delay, don’t deny,” write tasks as verbs, one-sentence starts, time-boxed worry, cognitive defusion (“I’m noticing the thought that…”), and curious observing of emotions as passing events—not emergencies.
Result
Less mental noise, more done, growing self-trust.
If this episode helped, comment below the episode or tag me on Instagram @nourishandnurtu.re so I can cheer you on.
I have been teaching people about the Vagus Nerve for over 6 years as a therapist in treating trauma and as a coach to teach somatic strategies to navigate stress.
Polyvagal theory, introduced by Dr. Stephen Porges, describes how our autonomic nervous system organizes around safety, danger, and life threat. Think of three “settings”:
Ventral Vagal – Social Safety & Connection
Felt sense: Calm, grounded, curious; you can make eye contact, listen, empathize, and think clearly.
Body signs: Steady breath, warm face/hands, digestion on line, flexible voice.
Use: Ideal lane for learning, creating, digesting, and repairing.
Sympathetic – Fight/Flight Mobilization
Felt sense: Urgency, irritation, anxiety; mind races, tunnel vision.
Body signs: Faster heart rate, shallow chest breathing, cool hands, tense muscles.
Use: Great for deadlines and sprints—if you can shift out when the task ends.
Dorsal Vagal – Shutdown/Conservation
Felt sense: Numb, foggy, disconnected, hopeless.
Body signs: Heavy body, low energy, flat voice, digestive slowdown.
Use: An emergency brake for overwhelm; helpful briefly, but chronically it feels like burnout.
The goal isn’t to live only in ventral vagal, but to travel between states skillfully and return to connection. Your practices are like on-ramps back to safety.
Today's episode explores the connection between the vagus nerve and stress (management). I think this is a really important topic since when we are stressed, we so often look to the head for the solutions, when in find the body knows best and given that stress is 98% physical, it makes sense to look to somatic practices.
I will talk you through practical applications of this theory and how you can harness its power to help you navigate the stress response.
Now let's geek out and begin the episode!
Welcome to the 100th episode of Nourish and Nurture!
After a well-earned break over summer I am back and today is a milestone.
To celebrate, I’m joined by a very special guest: Joanne Hall, also known as Coach Jojo—a highly respected personal trainer and fellow coach. Together, we’re discussing how women, especially in midlife can harness holistic health in simple and meaningful ways, all with less stress.
My work centres on triple input: mental health, nutrition, and menopause support for both individuals and businesses, including coaching alongside Coach Jojo and owner Grace Boyd at Forge Female Fitness. Jojo is bringing her wealth of experience in physical activity, nutrition and wellbeing.
Let’s dive in!
Today, I’m bringing you a short but mighty episode — we’re busting nine common myths that could be secretly holding you back from:
Losing unwanted weight sustainably
Thriving in your body through menopause
And finally building healthy habits that stick
Let’s get you back in the driver’s seat — informed, empowered, and myth-free.
If today’s episode helped bust a myth that’s been holding you back — I’d love for you to:
Share this episode with a friend
Leave a quick rating or review
Or better yet — reach out to me on Facebook, Instagram or Whatsapp to explore how I can support your journey
Until next time — keep nourishing and nurturing yourself. Sarah x
If you’re a woman in your 40s, perhaps navigating the rollercoaster of perimenopause, and you yearn to feel more energised, leaner, and truly confident, but you find yourself constantly tripping over your own feet, then this episode is for you. We’re talking about those patterns that hold us back, whether it’s through our food choices, our relentless work ethic, blurred boundaries, sacrificing sleep, or emotional eating.
Why do we do it? Why do we consciously or unconsciously derail our own best intentions? We’re going to explore the fascinating neuroscience behind self-sabotage, understand the sneaky habit loop, and most importantly, equip you with practical, real-life solutions to finally break free.
So, grab a cup of your favourite calming tea, settle in, and let's unravel this together.
To find out you can work with me check out the links below:
https://www.emotionalregulationcoaching.com
https://kingsbridgeprivatehospital.com/consultants/ms-sarah-lacey
We’ll explore how your brain, your emotions, your habits—and even your sleep—conspire to push you toward food. But more importantly, I’ll walk you through five practical, real-world solutions that you can start using today.
Ditch emotional eating so that you can feel your best!
Tune in to find out why it hard to combat and how to minimize it.
Welcome to "The Mind in Transition," where I explore the psychological landscape of menopause with evidence-based insights and practical solutions.
Today we're diving deep into one of the most significant yet under-discussed aspects of women's health: the mental health impact of menopause transition.
Did you know that menopause affects approximately 13 million women in the UK at any given time? Yet despite this massive number, research shows that 90% of employers offer no menopause support, leaving women to navigate this crucial life transition largely alone. Today, we're changing that narrative.
We'll explore the latest NHS statistics, examine current UK and Northern Ireland research, and most importantly, provide you with concrete, science-backed solutions combining nutrition, psychology, and lifestyle approaches.
Whether you're experiencing perimenopause, menopause, or supporting someone who is, this episode will equip you with the knowledge and tools to thrive during this transition.
You can work with me on a 1:1 basis at the Women's Health Hub at Kingsbridge Belfast, where I hold clinics on alternate Wednesdays.
I support women going through menopause transition to make lasting changes in nutrition, mood, mindset, confidence, sleep disturbance, anxiety, identity issues, lifestyle changes.
Areas I specialise in: weight loss, healthy eating, sleep hygiene, stress reduction, confidence, fatigue, anxiety and low mood.
Check out my information page here https://kingsbridgeprivatehospital.com/consultants/ms-sarah-lacey
Today's episode focuses on burnout, the factors explaining it's prevalence and how workplaces and individuals can minimise and counteract it.
Having experience of this myself - and have a plate and 17 pins in my arm to prove it - and seeing the rising rates within the businesses I partner with, this seemed like the perfect conversation to have with my wonderful colleague, Dr Carol, Strahan.
In this episode you will learn:
- The difference between compassion fatigue and burnout
- The role of psychology and self-esteem on risks of burnout
- How workplaces and individuals can minimise and or recover from burnout
If you would like to know more about Carol and how she can support you, check out the details below:
https://www.facebook.com/profile.php?id=61574123720346
https://www.cavehillpsychology.co.uk
Today we are talking about sleep and how to unlock a better night’s sleep so that you can supercharge your energy, decision-making.
The Sleep Foundation report than over 50% of us do not get sufficient sleep, but usually we simply keep going…this can lead to exhaustion, being run down, more prone to illness or injury and even burn out. Other health risks of sleep deprivation are increased risk of diabetes, CVD, depression, IBS and neurodegenerative diseases like Alzheimer's.
So what can we do?
As it is Mental Health Awareness week I wanted to focus our topic this week on:
- What causes mental challenges
- What factors allow mental health challenges to persist
- What psychological and practical strategies we can put in places drawing on CBT, ACT, nutrition and more.
If you struggle with emotional regulation, mood or mindset, this one is for you.
Welcome to Episode 92!
Protein plays a vital role in supporting hormone health for women both before and after menopause.
Its benefits are particularly important during the menopause transition, when hormonal fluctuations and declines in estrogen can significantly impact metabolism, muscle and bone health, weight, and overall well-being.
This episode explores the key benefits of protein and the mechanisms behind those benefits.
We will talk lifestyle modifications and will cover the many protein sources that you can add to your diet.
Let protein power your health, energy and longevity!
Changing health-related behaviours such as improving diet, sleep, stress management, and physical activity is challenging.
This is due to interconnected neuropsychological, emotional, and practical barriers.
Today's episode is an analysis of these obstacles and an exploration of simple, evidence-based strategies to foster lasting and meaningful behaviour change.
Which changes are you struggling to implement right now? How can you use the strategies to be just 1% better today?
The menopause transition is a pivotal time for women, marked by hormonal changes that can impact physical, mental, and emotional health. Optimizing health during this phase requires a holistic approach—integrating nutrition, mental health support, and lifestyle adjustments—to address symptoms and reduce long-term health risks.
Nutrition:
A balanced, nutrient-rich diet supports hormonal balance, bone strength, heart health, brain function, gut health, and metabolic stability. Key dietary strategies include prioritizing protein, healthy fats, fiber, calcium, and vitamin D, while limiting processed foods, added sugars, and excess caffeine or alcohol
Mental Health Support:
Mood swings, anxiety, and brain fog are common during menopause. Supportive strategies include cognitive behavioral therapy (CBT), mindfulness, regular exercise, and connecting with others experiencing similar changes. These approaches help manage stress, improve sleep, and foster emotional resilience.
Lifestyle Adjustments:
Regular physical activity, stress management, quality sleep, and social support are essential. These habits not only alleviate menopausal symptoms but also protect against heart disease, osteoporosis, cognitive decline, and metabolic disorders
In this episode we discuss the above and why it helps heart, brain, bone, gut, metabolic and mental health.
Hope you like this one x
This podcast will explore how childhood food experiences influence our eating habits, body image, and long-term health. It will combine research, lived experience, and actionable advice to help you reflect on your own food journey and understand the profound impact of early experiences.
What were their favorite meals growing up?
- Were there any rules around eating that shaped their current habits?
- Encourage them to take small steps toward building healthier relationships with food:
- Experiment with new recipes that bring joy.
- Practice self-compassion if they struggle with body image or weight management.
Our past shapes us, but it doesn’t define us. We have the power to rewrite our relationship with food for a healthier future.
Hope you enjoy this one x
This is the follow-up part to last week's episode.
Break bad habits with neuroscience & emotional regulation
Overriding self-sabotage and strengthening new habits requires a two-pronged approach that leverages the power of neuroscience and emotional regulation techniques.
In today's episode I show you HOW you can apply this to various health behaviour changes.
By combining neuroscience-based strategies with emotional regulation techniques, you can effectively override self-sabotage and strengthen new, healthier habits.
This approach addresses both the neurological underpinnings of behavior and the emotional factors that often derail our best intentions, leading to lasting positive changes in health behaviors.
You can break free from self-defeating patterns and build a life that aligns with your values and goals. Remember that progress, not perfection, is the key.
Enjoy! x
Welcome to the Nourish & Nurture podcast, where science meets sustainable change.
Today, we’re diving into why breaking old habits and building new ones feels so hard—backed by neuroscience—and how hormones like cortisol and estrogen play a role.
Areas discussed:
Leverage Dopamine: Pair new habits with instant rewards
Start Microscopic: Small wins build basal ganglia pathways.
Habit Stacking: Anchor new habits to existing ones.
Stress-Reduction Rituals:
Environment Design: Remove friction.
Identity Shifts: Use affirmations like “I’m someone who prioritizes nourishing meals” to rewire self-perception.
Track Progress: Use a habit tracker for nutrition, exercise, and mood.
Social Accountability: Share goals with a friend or client group—social rewards activate dopamine.
Hormone-Aware Timing
Anticipate Lapses: Plan “if-then” scenarios
Stay tuned for 10 practical tips to make lasting changes in nutrition, exercise, and mental well-being.
This is Part 1 of 2 so check out next week's final part so that you can optimize YOUR health-based habits and beat self-sabotage.
Hope you enjoy this one.
Coach Sarah x