Lift Heavy Things. No, Really.

Why the most important thing you can do in menopause is pick up a weight

In this episode:

If I could prescribe one thing to every menopausal woman in Britain, it would be a set of dumbbells. Not HRT. Not a supplement. Not a green smoothie. Dumbbells.

I explain why muscle is your primary metabolic tissue, your bone density protector, your insulin sensitivity regulator, and your longevity insurance.

I cover sarcopenia, the accelerated muscle loss of menopause that nobody talks about, and I demolish every excuse you’ve ever used to avoid the weights section. You don’t need a gym. You need twenty minutes and intention.

Your One Thing this week:

Do ten squats and ten wall press-ups. Before the next episode. That’s it. Less than three minutes. If you already lift, add one kilogram to something. Progressive overload - a little more than last time.

Links:

→ Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards

→ Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/

If this episode helped, send it to someone who needs it.

Your Husband Doesn’t Get It. Here’s How to Talk to Him.

Menopause and relationships: the conversation guide nobody gave you

In this episode:

He said “maybe you should just exercise more” and you considered homicide. This episode is the conversation guide neither of you were given. I’m fair to both sides - your partner isn’t being dismissive, they’re being ignorant, and those are different things. I give you a three-step framework for having the conversation that actually helps, tackle the intimacy conversation with honesty and zero shame, and gently acknowledge that sometimes menopause exposes cracks that were already there.

Your One Thing this week:

Send your partner the link to this episode with the message: “This explains it better than I can right now. Listen to this and then let’s talk.” You don’t have to have the whole conversation this week. Just open the door.

Links:

→ Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards

→ Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/

If this episode helped, send it to someone who needs it.

The Weight That Won’t Shift (And Why Everything You’re Trying Is Making It Worse)

Menopause weight gain: the truth about what works and what’s wasting your time

In this episode:

If you’ve been eating less, exercising more, and gaining weight anyway - your body is not broken. It’s doing exactly what a low-oestrogen, high-cortisol body is designed to do. And fighting it is the problem. I explain why calorie restriction backfires in menopause, why your body is actually trying to protect you, and the four things that actually change body composition: protein, strength training, cortisol management, and sleep. Not a diet. A recalibration. This episode will make you angry. In a good way.

Your One Thing this week:

Three parts. One: delete any calorie-counting app on your phone. Two: eat 25g of protein at every meal this week. Three: lift something heavy twice - dumbbells, tins of beans, your own bodyweight. Notice how you feel at the end of the week. Not what the scales say. How you feel.

Links:

→ Grab the free 5 Riviera Standards Starter Guide: https://rivieramenopausemethod.kit.com/5-riviera-standards

→ Follow Riviera Menopause on Instagram: https://www.instagram.com/rivieramenopause/

If this episode helped, send it to someone who needs it.