In this episode, I’m breaking down how to reset your metabolism this spring so you can lose fat, boost energy, and feel amazing—without restrictive dieting or exhausting workouts.

Here’s what we cover in today’s episode:
✔️ Why “eating less and moving more” is slowing your metabolism
✔️ The key changes women over 40 need to make for fat loss
✔️ How to stop triggering fat storage (and start burning fat instead)
✔️ The right way to exercise for a faster metabolism
✔️ What to eat to support your hormones & metabolism
✔️ The biggest mistakes that keep women stuck in weight loss plateaus

Ready to make fat loss effortless this summer? Let’s go!

📌 Episode Chapters & Topics
0:00 Why Most Weight Loss Plans Don’t Work After 40
2:05 Mistake #1: Eating Too Little & Slowing Metabolism
5:20: Mistake #2: Doing Too Much Cardio
6:50: Mistake #3: Focusing On Calorie Burn
8:15: Mistake #4: HIIT Training
11:10: Mistake #5: Ignoring The Metabolism Blockers
13:10: How to Reset Your Metabolism - The 4 Step Plan
17:20: Eliminate Cravings & Hunger
21:25: Start Boosting Metabolism The Simple Way
21:56: Stay Consistent Without The All Or Nothing

📌 Resources Mentioned
Get Metabolism Boosting Sleep: https://youtu.be/mJv-d4zPRro

📲 Work with me
⭐ Want a step-by-step plan to reset your metabolism? Check out the Metabolism Reset here: https://bit.ly/reset-YT
⭐ Ready to a personalised approach ? Book a free discovery call: https://bit.ly/YT-breakthrough

⭐ If you loved this episode, don’t forget to:
✔️ Subscribe so you never miss a new episode
✔️ Share this with a friend who needs to hear this!

📩 Want More? Stay Connected!
📍 Instagram: https://www.instagram.com/louisedigbynutrition/
📍 Website: https://www.louisedigbynutrition.com

📢 Struggling with weight gain, fatigue, mood swings, or poor sleep in perimenopause?
You're not alone! In this episode, I’ll walk you through how to **naturally support your hormones** so you can feel more in control of your body, energy, and metabolism.

🔍 We cover:
⏱ **Timestamps:**
0:00 – Introduction: Why Perimenopause is a Game-Changer for Weight & Health
3:05 – Hormonal Symptoms Are Common – But That Doesn’t Mean They’re Normal
5:36 – The Science Behind Stubborn Belly Fat in Perimenopause
6:25 – How Perimenopause Impacts Thyroid Function & Metabolism
7:00 – Does HRT Help With Weight Management? What You Need to Know ([HRT Episode below] 👇)
7:50 – Using Nutrition to Naturally Support Your Hormones
11:36 – Why Magnesium is a Perimenopause Superhero ([Magnesium Link] 👇)
12:35 – The Power of Omega-3s for Balancing Hormones & Reducing Inflammation ([Omega-3 Link] 👇)
14:23 – Alcohol & Your Hormones: How It Disrupts Metabolism & Sleep
17:30 – Cortisol & Perimenopause: Why Chronic Stress Leads to Weight Gain
19:33 – Struggling with Sleep? Here’s How to Support Your Hormones Naturally ([Sleep Video] 👇)
22:09 – The Liver-Hormone Connection: Why Detoxification is Essential
23:06 – The Role of Gut Health in Hormonal Balance
24:12 – B Vitamins: Why They’re Essential for Energy, Mood & Metabolism ([B Vitamin Complex Link] 👇)
25:00 – Vitamin D & Its Impact on Hormonal Balance ([Vitamin D Link] 👇)
27:00 – The Most Common Mistakes That Worsen Hormonal Imbalances
28:55 – Under-Eating & Hormones: Why Not Eating Enough Can Backfire
30:10 – Fasting in Perimenopause: Is It Helpful or Harmful?
31:05 – The Problem with Hormone Supplements & What to Watch For
32:41 – Feeling Overwhelmed? Simple Steps to Start Balancing Your Hormones Today

✨ Episodes Mentioned:
- Understanding the role of HRT in perimenopause: https://youtu.be/siXB7jwuFOc
- The Truth About Seed Oils: https://youtu.be/TqJpgfkg5sM
- Sleep Hacks To Boost Weight Loss: https://youtu.be/mJv-d4zPRro

🛍️ Products Mentioned:
- Magnesium for Hormonal Support: https://amzn.to/4as09oT
- Omega-3s for Hormone Balance: https://amzn.to/4gvtKiG
- Light Therapy Lamp for Sleep & Energy: https://amzn.to/3Cv4OcT
- Best B Vitamin Complex: https://amzn.to/416p5zg
- Vitamin D for Hormone Health: https://amzn.to/3EjPtMP

🎉 Want to Kickstart Your Weight Loss Journey?
Join my 5-Day Hormone Reset Challenge for just £27 and learn how to:
✅ Balance your hormones
✅ Boost your metabolism
✅ Finally lose weight without crash diets
👉 Click here to sign up: https://bit.ly/reset-YT

💬 Love this episode? Share it with a friend who needs it! And don’t forget to like & subscribe! Your support helps more women access this essential information.

Are you struggling with stubborn weight gain during perimenopause? 😴💤 Did you know that poor sleep could be sabotaging your weight loss efforts? In this video, I break down why sleep is critical for hormonal balance, metabolism, and fat loss, especially for women in their 40s and beyond. Plus, I share my best sleep tips and hacks to help you get better rest and support your body’s weight-loss goals.

🌟 What You’ll Learn in This Video:
✔️ The science behind sleep and weight loss during perimenopause
✔️ How poor sleep impacts your metabolism and hormones
✔️ Practical tips to improve sleep quality and feel your best
✔️ My favourite hacks for winding down and getting deep, restorative sleep

If you’re ready to wake up feeling energised, reduce bloating, and see the scale finally budge, this video is for you!

📌 Timestamps
0:00 – Welcome: Sleep and Weight Loss for Women Over 40
1:34 – How Sleep Affects Weight and Hormones
3:26 – Common Sleep Problems in Perimenopause
5:28 – Step-by-Step Sleep Improvement Plan
8:52 – Relaxing Evening Routines for Better Sleep
13:27 – Caffeine, Alcohol, and Sleep Disruptors
15:45 – Magnesium: The Key Mineral for Sleep
18:26 – Nutrition Hacks for Sleep and Weight Loss
23:56 – Optimising Your Sleep Environment
29:46 – Daytime Habits That Support Night-Time Sleep
35:50 – Stress and Mindset Tips for Better Sleep
47:06 – How Much Sleep Do You Need?

🎉 Want to Kickstart Your Weight Loss Journey?
Join my 5-Day Hormone Reset Challenge for just £27 and learn how to:
✅ Balance your hormones
✅ Boost your metabolism
✅ Finally lose weight without crash diets
👉 Click here to sign up: https://bit.ly/reset-YT

🛍️ Products I Mention in This Video
Organic Protein powder: https://amzn.to/4gdx7dU
Magnesium glycinate sleep complex: https://amzn.to/4as09oT
Vitamin D3: https://amzn.to/3WUdCjR
Vitamin D3 + Magnesium Complex: https://amzn.to/3EjPtMP
Epsom salts: https://amzn.to/4galXq8
Magnesium lotion: https://amzn.to/4galXq8
Eye mask: https://amzn.to/4galXq8
Air purifier: https://amzn.to/3Cv4OcT
Lux lamp: https://amzn.to/3Cv4OcT
Paint by numbers: https://amzn.to/4gdxXHA
Dimmable Smart bulbs (check the fixing): https://amzn.to/3CoEelR

🚨 Are seed oils really as bad as some experts claim? Or is the fear around them overblown? 🚨

In this episode, we’re diving deep into the seed oil controversy—breaking down the science, myths, and real impact on your health, hormones, and weight loss.

With seed oils like canola, rapeseed, vegetable, soybean, sunflower, and corn oil hiding in 80% of processed foods, it’s time to uncover what they’re really doing to your body—and whether you should be avoiding them completely.

We’ll explore how they’re processed, why they oxidise, their impact on metabolism, inflammation, hormone balance, gut health, and even how they affect your hunger levels and fat storage.

🔍 Key Topics & Timestamps

0:00 – Welcome & Intro 🎙️

• Why I’m covering the seed oil debate
• The viral Diary of a CEO clip that sparked this discussion

3:08 – What Are Seed Oils? 🌿

• The most common seed oils & where they’re found
• Why they’ve become a staple in processed foods

5:30 – Naturally Sourced vs. Processed Oils ⚖️

• The difference between traditional fats & industrial seed oils
• How seed oils are extracted, chemically processed, and refined

8:40 – How Seed Oils Go Rancid & Why It Matters ⚠️

• The oxidation problem—why these oils degrade so quickly
• The hidden dangers of aldehydes & lipid peroxides in heated seed oils

12:00 – The Omega-6 Overload: Why Balance Matters 🔥

• How excess omega-6 in seed oils fuels chronic inflammation
• The link to weight gain, insulin resistance & hormone imbalances

15:25 – Gut Health & Seed Oils 🤢

• How processed seed oils contribute to leaky gut & microbiome disruption

16:28 – Seed Oils & Metabolism: Do They Block Fat Burning? ⏳

• How these oils impair mitochondrial function—affecting energy production & fat metabolism

18:09 – The Hunger Hormone Disruption: Why You Crave More 🍽️

• How seed oils interfere with leptin & ghrelin, leading to increased hunger & cravings

19:15 – Seed Oils in Ultra-Processed Foods & Overeating 🛑

• The link between processed seed oils & food addiction

20:30 – The Thermic Effect of Seed Oils vs. Other Fats 🔥

• Do all calories burn the same way?
• Why seed oils promote fat storage over fat burning

22:05 – The Perfect Conditions for Weight Gain ⚖️

• The combined impact of inflammation, hunger dysregulation, and metabolic slowdown

24:12 – What Does the Research Actually Say? 📚

• Breaking down why there’s so much conflicting science
• Are unprocessed, cold-pressed seed oils any better?

25:50 – Practical Steps to Reduce Seed Oils ✅

• How to avoid them without stress or obsession
• Best swaps for cooking, eating out & snacking

27:40 – Why Is There Conflicting Information on Seed Oils? 🤔

• The role of the food industry & outdated research
• Why newer studies are challenging the old narrative

🔗 Links & Resources:

📌 Recommended Reads:
📖 The Big Fat Surprise – Nina Teicholz
📖 Deep Nutrition – Dr. Cate Shanahan

📌 Follow Me for More Insights:
📲 Instagram: @LouiseDigbyNutrition
📲 The Nourish Method

0:00 - The struggle to stay on track with weight loss goals when life gets hectic

1:56 - Why planning meals saves time, reduces stress, and helps you make better choices

6:13 - How to prepare meals based on your weekly schedule and busy days

7:13 - Adjusting meal plans to match your health goals and unique metabolic needs

8:38 - Why a detailed shopping list is key to sticking to your meal plan

10:37 - How to cut down on food waste and get the most out of your ingredients

13:22 - Quick, balanced lunch ideas using leftovers and easy prep

15:13 - Simple strategies to make weight loss easier and more sustainable

15:50 - What "Reignite Your Metabolism" eBook is and how it can help you with your weight loss goals

17:50 - How to reach out for personalised advice and support

Don't you just hate deciding what's for dinner when you're already exhausted?

It's 6 PM. You're drained from back-to-back meetings, the school run, and just...everything. You stare at your open fridge, hoping for inspiration to strike, but instead find yourself scrolling through takeout apps. Again.

And the worst part?

That familiar wave of guilt washes over you as you think about those groceries in your fridge—the ones you bought on Sunday with such good intentions, promising yourself that this week would be different.

What if I told you the most successful women I work with aren't necessarily the ones with the most time or willpower? They've just mastered something most of us overlook: turning meal planning from another overwhelming task into their secret weapon against busy-day burnout.

In this episode, I'm sharing the exact strategy that's helping women just like you take control of their evenings again. Because the truth is, you don't need more willpower. You just need a system that works as hard as you do.

→ Ready to stop letting exhaustion hijack your healthy eating plans? Hit play now.

Want to take it further? Get my complete blueprint for sustainable weight loss after 40 in "Reignite Your Metabolism,"—including a practical 7-day kickstart plan to help you get started right away.

→ Use code NOW40 for 50% off at LouiseDigbyNutrition.com/ebook40

0:00 - Celebrating 100 episodes and the mission behind the podcast

2:36 - Why calories aren’t the key to weight loss and metabolism

4:26 - How to prevent and reverse a sluggish metabolism

8:01 - Yiota’s inspiring transformation with the Nourish Method

14:09 - Maria’s journey from fatigue to vitality

18:36 - Start feeling incredible again by grabbing the ebook at bit.ly/reignite40

It’s hard to believe we’ve reached this incredible milestone! 100 episodes of challenging the norm, sharing stories, and helping women over 40 reclaim their health and confidence.

In this special episode, we’re taking a walk down memory lane, revisiting some of our most powerful highlights—the moments that resonated deeply, sparked transformation, and proved what’s possible when you embrace a more sustainable approach to health.

Whether you’ve been here since the beginning or you’re just tuning in now, this episode is packed with the insights and lessons that have made this journey so impactful.

And if you’d like a greater understanding of some of the best lessons I’ve shared throughout this podcast, I’ve put them all together in an eBook just for you. It’s your go-to guide for reclaiming your health, confidence, and vitality. Grab it now at bit.ly/reignite40.

0:00 - Episode start

1:19 - Introduction of today’s guest, Maria

2:47 - Maria discusses her struggles with low energy levels and how they affect her daily life

4:32 - How she felt when doctors told her everything was normal despite her persistent health issues

6:08 - Chronic headaches and their impact on family and work life

9:08 - Struggles with weight gain despite eating healthily

10:44 - How she found the program, her initial skepticism, and what convinced her to try it

12:49 - The early improvements she noticed after starting the program

15:00 - The shift from feeling drained by 5 PM to enjoying longer, more productive days

16:23 - Changes she made to her diet and self-care that had the biggest impact

22:40 - Adapting the program for a busy family lifestyle

25:08 - Reaching weight goals and the broader health benefits

28:17 - Advice for listeners feeling stuck or unsure about starting their own journey

30:18 - Final reflections and the holistic value of the program

Imagine waking up after a full night’s sleep… and still feeling like you haven’t rested at all.

Add in pounding headaches that last for days, and a scale that just won’t budge no matter how healthy you eat.

For Maria, this wasn’t just a bad week—it was her life. A busy mom juggling work, kids, and the constant weight of exhaustion, she knew something had to change. But every doctor’s visit brought the same answer: “Everything looks normal.”

In this episode, Maria shares how she refused to settle for feeling “just fine” and took back control of her health. You’ll hear how she broke free from the cycle of fatigue, pain, and frustration with simple, sustainable changes that fit into her packed schedule.

If you’ve been struggling with similar challenges and wondering if there’s a better way, this episode will give you the hope and practical tips you need to get started.

→ Ready to feel like yourself again? Listen now for the inspiration you need to start your own transformation.

→ Want more support? Book a call with us here: [link]

0:00 - Meet Erin Washington, health advocate, author, and podcast host

0:34 - How Erin's struggles with eating disorders and body image led her to become a health advocate

3:30 - Why doing "everything right" can often lead to frustration, starvation, and a lack of results

7:20 - How over-exercising, starvation mode, and a lack of proper nutrition sabotage metabolism

8:46 - Erin shares how she overcame resistance and learnt to trust the process of eating more and exercising less

11:23 - Why understanding your macros is a helpful, non-obsessive way to recalibrate your eating habits

17:24 - How removing food restrictions and guilt can foster a healthier relationship with eating

19:55 - The benefits of eliminating guilt-driven eating and embracing mindful indulgence

21:52 - Steps for women to start rethinking their approach to diet and exercise

25:12 - How lifting weights helps replace fat with muscle, supports metabolism, and benefits overall health

27:21 - Why even those who exercise infrequently can benefit from prioritising strength training over cardio

30:26 - What women need to know about stress and health

32:49 - How reducing screen time and focusing on mindfulness can improve your ability to listen to your body

38:22 - Where to follow Erin and explore her books, podcast, and nonprofit work

What if everything you thought about losing weight was wrong?

You’ve cut calories, upped your workouts, and followed every “expert” tip you could find. But instead of seeing results, you feel stuck, frustrated, and drained.

What if the solution isn’t about pushing harder—but doing less?

In this episode, I sat down with Erin Washington, author of Squats and Margaritas, to unpack a completely different approach to health and weight loss. Erin’s story will challenge everything you thought you knew about fitness, food, and what it takes to truly feel good in your own skin.

We’re diving into ideas that might sound counterintuitive but could be exactly what you need to hear. If you’re ready to rethink the rules and find a way to feel stronger, healthier, and more balanced without the burnout, this episode is for you.

But there’s more. You don’t have to fight against your body anymore. True, lasting weight loss starts when you understand your body’s needs. That’s why I created my eBook, Reignite Your Metabolism.

👉 Get your copy now: bit.ly/reignite40

Inside, you’ll find the tools to rebuild your metabolism, embrace a healthier approach, and finally feel at peace with your body.