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PODCAST

Owning Your Menopause

I"m Kate Rowe-Ham, menopause fitness coach, author of the bestselling book Owning Your Menopause: Fitter, Calmer, Stronger in 30 Days and founder of the Owning Your Menopause app. Navigating this life stage can seem daunting and almost impossible for many women, but I want to help you reframe how you see this chapter. In each episode of Owning Your Menopause, my guests share one thing you can implement to start thriving through menopause and beyond. I will talk to women like you and me who will

health & fitness

All Episodes

38:38

Nutrition Hacks for Midlife with Emma Bardwell

Owning Your Menopause ·

2025/10/05

Can the right foods really ease your menopause journey?In this episode of Owning Your Menopause, I’m joined by Emma Bardwell – registered nutritionist, bestselling author, and one of the UK’s leading voices in women’s health. Emma shares a refreshingly practical, evidence-based approach to eating well during perimenopause and menopause.From gut health to weight management, Emma explains how small, sustainable dietary changes can make a big difference to energy, mood, and long-term wellbeing

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49:12

Rethinking Weight and Mindset with Sarah Wrigglesworth

Owning Your Menopause ·

2025/09/21

What if transforming your relationship with food could lead to a healthier, more confident you during menopause?In this episode of Owning Your Menopause, I sit down with Sarah Wrigglesworth, a psychotherapist with over two decades of experience helping women navigate weight management. Sarah shares her compassionate, evidence-based approach to overcoming emotional eating, improving body image, and fostering sustainable change, offering practical strategies for lasting wellness during menopause.What

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46:53

Fitness, Family and Fun: Gemma Atkinson’s Midlife...

Owning Your Menopause ·

2025/09/07

What if menopause could spark a new wave of strength and confidence?In this episode of Owning Your Menopause, I sit down with Gemma Atkinson, a beloved TV and radio presenter turned fitness inspiration. Now in her early 40s, Gemma shares her vibrant journey through menopause, discussing how she balances motherhood, fitness, and her exciting new venture, Gem & Tonic.Key Moments- Fitness for Balance: Gemma shares how workouts keep energy high

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45:57

Menopause Reimagined: Claire Kay’s Confidence Revival

Owning Your Menopause ·

2025/08/24

What if menopause could ignite your joy and purpose? In this episode of Owning Your Menopause, Claire Kay, a former GP turned career and confidence coach, shares her journey from burnout to reinvention. She offers practical tools to help women navigate menopause with clarity, reclaim confidence, and thrive through journaling, career shifts, and self-compassion.What You’ll Learn- Confidence Boosters: Practical tools to overcome midlife self-doubt.- Career Reinvention: Navigating

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32:14

Chasing Challenges: Gabby Huddart's Mid-Life Journey

Owning Your Menopause ·

2025/08/10

Imagine swapping a big career for marathons and comedy in midlife. I’m with Gaby Huddart, former Good Housekeeping editor-in-chief and a voice for women over 40. In this episode, we dive into her shift from journalism to chasing passions—running, facing fears, and redefining midlife. Gaby’s stories of interviewing stars like Judi Dench and Michelle Obama show how storytelling fuels purpose.We chat about the shift from print to digital media and how women are living

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42:16

Emma Neville’s Journey to Strength and Community

Owning Your Menopause ·

2025/07/27

What if menopause could be a time of awakening, not isolation? In this episode of Owning Your Menopause, Emma Neville, founder of This is Me, shares her journey with premature ovarian insufficiency at 40. She talks brain fog, low moods, and the emotional hit of early menopause during lockdown as a mom, finding strength through hormone replacement therapy and a community that shows no woman should face this alone.Emma gets real about perimenopause’s guilt and loneliness but inspires by

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43:28

Grit, Grace and Graft in Midlife with Debbie Wosskow

Owning Your Menopause ·

2025/07/13

Debbie Wosskow OBE is a multi-exit entrepreneur, investor, and leading advocate for women in business. Best known as the founder of Love Home Swap, inspired by the film The Holiday, she scaled the platform to over 100,000 properties worldwide before selling it for $53 million in 2017.A passionate supporter of female entrepreneurship, she co-founded AllBright, a global career network for women, and now co-chairs the Invest in Women Taskforce, a government-backed initiative unlocking £250m

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35:49

Three Generations of Women’s Health

Owning Your Menopause ·

2025/06/29

In this deeply personal episode, I sit down with my mother, Anna, and my daughter, Sophie, to trace the evolving landscape of women’s health through three generations. Anna opens up about her perimenopause journey in an era when such topics were shrouded in silence. Sophie, in contrast, shares her generation’s open dialogue about periods, mental health, and body image, free from the stigma that once weighed heavily.From Anna’s 1970s fitness craze, driven by the pursuit of thinness, to Sophie’s

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51:56

Kelly Swingler's Journey to Finding Balance

Owning Your Menopause ·

2025/06/15

Feeling drained, mistaking burnout for menopause, or trapped in relentless stress? In this episode of the Owning Your Menopause podcast, I am joined by Kelly Swingler, burnout expert and founder of The Chrysalis Crew. Kelly shares her raw, powerful story: collapsing in agony from a toxic job, ignoring her body’s cries until her sons pleaded, “Mum, your job’s killing you.” Once an HR leader, she’s now a fierce advocate for human-first workplaces,

en

37:15

Food as Medicine: Mastering Menopause Nutrition with...

Owning Your Menopause ·

2025/06/01

Can colourful, whole foods transform your menopause experience? In this episode, Dr. Linia Patel, a dietitian and author of Food for Menopause, shares clear, science-backed advice with her PhD expertise and no-fluff approach.Together, we explore how menopause shifts your body’s needs; gut health, blood sugar, and inflammation, and how to eat well without restrictive diets.Ditching fads, Linia promotes a vibrant diet rich in fibre, offering practical tips

en

36:54

Breaking the Age Barrier with Georgia Zaris

Owning Your Menopause ·

2025/05/18

How can we reframe aging and menopause as a vibrant, bold chapter instead of a decline? In this episode, I sit down with Georgia Zaris, a former actress turned speaker and content creator who’s smashing midlife myths. Georgia’s journey—from battling self-doubt in a cutthroat industry to embracing midlife with authenticity—hits hard. Having faced cancer, a hysterectomy, and menopause, she’s living with humour, grit, and a fierce rejection of society’s “fading worth” narrative.We explore the messy

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36:17

Redefining Strength in Motherhood and Beyond with...

Owning Your Menopause ·

2025/05/05

In this episode of Owning Your Menopause, I sit down with Shakira Akabusi—pre and postnatal fitness guru, Mum of four, and founder of Strong Like Mum—who, after twins via caesarean and battling anxiety, is on a mission to empower women through movement, with strength training as her go-to for tougher bones, calmer minds, and owning pregnancy, postpartum, and perimenopause.We unpack Move the Gap, our collab with Jenny Stout and Shakira’s pull-up-master Mum, smashing the gender health gap with real

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41:47

Redefining Resilience: Triplets, Cancer and Menopause...

Owning Your Menopause ·

2025/04/20

How does a cancer diagnosis at 39, with triplets in tow and medically induced menopause, redefine resilience? I sit down with Emma Campbell, speaker, author, podcast host and long-term cancer survivor, for her raw, unfiltered story. From necrotising fasciitis after her first child to recurrent miscarriages, then breast cancer just six months after triplets, she’snavigated a 15-year journey of survival, recurrence, and hope.Emma reveals how she faces the fear and mental toll of

en

45:40

The Power of Knowing: Menopause Without Mysteries...

Owning Your Menopause ·

2025/04/07

Why is menopause still so misunderstood? In this episode of Owning Your Menopause, I sit down with Dr. Aziza Sesay, a GP with over 10 years of experience and a passionate advocate for women’s health. She’s a doctor, storyteller, and educator who’s worked from Sierra Leone to her own practice, breaking taboos with every chat. We dig into the messy truth of menopause-why it blindsides so many, how cultural stigmas hush women up and what we can do about it. Dr. Sesay shares real talk, from

en

31:26

Rewriting Menopause with Tamsen Fadal

Owning Your Menopause ·

2025/03/24

Why’s menopause still a whispered secret? I’m joined by Tamsen Fadal, Emmy-winning journalist turned advocate, behind The M Factor documentary and her book How to Menopause (out March 2025). She exposes the raw truth: her brain fog struggles, dismissive doctors, and the staggering fact that a billion women navigate this, yet we’re left in the dark.We dig into the taboo, how menopause shakes up work and relationships, and those unexplainable heavy, sweaty moments. Tamsen flips it with real

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48:02

Insomnia & Menopause: Reclaiming Your Rest with...

Owning Your Menopause ·

2025/03/10

How does poor sleep affect your mental and physical health during menopause, and what can you do about it? In this episode, I chat with sleep expert Kathryn Pinkham, founder of the Insomnia Clinic, to uncover the real connection between menopause and sleep.Kathryn explains how hormonal shifts—particularly the drop in progesterone and oestrogen—can seriously mess with your sleep. Many women get stuck in a frustrating loop of stress, anxiety, and fatigue, making restful nights even more

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43:36

Biohacking Your Way to Health with Davinia Taylor

Owning Your Menopause ·

2025/02/24

What if we could break the silence and change the conversation about menopause and perimenopause? In this episode, I sit down with Davinia Taylor, a former actress turned wellness advocate, who’s making waves in biohacking and hormone health. Davinia sharesher journey from struggling with fatigue and hormonal imbalances to creating Will Powders, a line of clean wellness products designed to help women take charge of their health.We explore the often-overlooked aspects of

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35:00

Rebuilding Strength After Cancer and Menopause with...

Owning Your Menopause ·

2025/02/10

How can exercise and strength training transform the recovery process after breast cancer and menopause? In this episode, I sit down with Sarah Newman, the founder of Get Me Back, a fitness programme designed to help women rebuild strength and confidence after breast cancer. Sarah, having gone through her own cancer journey, now uses her experience to empower women to regain their physical and mental health through tailored exercise routines.Sarah shares how cancer treatment

en

40:55

Breaking the Taboo: Understanding Pelvic Health in...

Owning Your Menopause ·

2025/01/27

How does pelvic health impact your overall well-being, particularly during menopause? In this episode, I speak with Clare Bourne, a highly respected physiotherapist who specialises in pelvic health. She shares invaluable insights into the often-overlooked connection between pelvic floor health, menopause, and overall physical and emotional well-being.Clare breaks down the myths surrounding pelvic health and how hormonal changes during menopause, especially the decline in estrogen,

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45:09

The Midlife Revolution with Rebekah Brown

Owning Your Menopause ·

2025/01/13

In this episode, Rebekah Brown, the founder of Liminal, shares her inspiring journey from corporate life to creating a wellness brand dedicated to supporting women through the challenges of menopause. Discover how her own messy, unspoken journey with perimenopause ignited a passion to help other women find balance and agency in this transformative stage of life.Rebekah shares the importance of blending personal experience with scientific research to create supportive products and a

en

39 results

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