November 17, 2025 • 21 mins
The rules of metabolism change in midlife, and so should your strategy. In this episode I explore how a unique plan, real coaching, and supportive accountability beat willpower and hacks, especially when hormones shift and life gets noisy. Drawing on recent clinical research and years of practice, I unpack why even brief, structured coaching leads to better weight loss, stronger adherence, and a calmer mind.
I share a candid story from my own experience with the gym - how weekly check-ins with a coach delivered bigger strength gains in six weeks than I’d seen in years. That experience mirrors what I see with clients: information is abundant, but transformation comes from structure, feedback, and consistency. I dig into the science of supportive accountability, how it reduces decision fatigue, stabilises blood sugar, and helps rebuild metabolic flexibility with targeted protein and macro-aware meals.
I also tackle weight loss injections with a clear-eyed view. Yes, they can curb appetite and improve glucose control, but plateaus and weight regain are common without a nutrition plan, protein targets, and progressive strength training. Muscle is a metabolic organ, essential for bone health, insulin sensitivity, and long-term vitality. Protect it with a high-protein, anti-inflammatory approach and a muscle-preserving program. The winning formula is simple and powerful: a clear plan that respects your hormones, coaching that adapts to real life, and accountability that keeps you moving forward.
Ready to stop guessing and start progressing? Subscribe for weekly insights, share this with a friend who needs support, and leave a review so more women can find the help they deserve. If you want tailored guidance, book a free Peri Weight Loss Assessment—let’s map the exact plan your body needs now.
Are you a woman feeling stressed, flat and experiencing the challenges of perimenopause or menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.
Here's how I can support you -
1. Hit your health and wellbeing goals this year, balance your hormones and lose weight with your own personalised protocol, based on your body's biochemistry. Sounds awesome right!! Book a free 30 minute Peri Weight Loss Assessment with me so we can discuss your health and wellbeing goals and also see how I might be able to support you. Book your call here.
2. Follow me on Instagram and Facebook - @the.perimenopause.path
3. Join the waitlist for my innovative NEW 8 week group program, In Your Skin™️, for women in perimenopause and post-menopause who want effective solutions to manage skin changes at this time of life.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:00):
Hi, I'm Susie Garden and this is the Ageless and
Autumn Podcast.
I'm an age-defying naturopathand clinical nutritionist and
I'm here to bust myths aroundwomen's health and ageing so
that you can be ageless andawesome in your 40s, 50s, and
beyond.
(00:20):
The Ageless and Awesome Podcastis dedicated to helping women
through perimetopause andmenopause with great health, a
positive mindset, and outrageousconfidence.
Hit subscribe or follow now andlet's get started.
Hello, gorgeous one, and welcometo this week's episode of the
Ageless and Awesome podcast.
(00:42):
This week I'm really excited totalk about something that can be
really transformational forwomen, particularly women going
through perimenopause, women whoare postmenopause, women who are
looking to lose weight, wantingto get rid of their symptoms,
feel amazing again.
And that's this.
(01:04):
This is what I'm talking abouttoday is having a coach, a clear
plan, and accountability is aproven winning formula.
It's not just nice to have.
It's not.
That statement isresearch-based, it's strongly
supported by behavioral scienceand especially powerful for
(01:27):
women in peri- andpost-menopause.
Today I'm also going to touch alittle on weight loss injections
because they're everywhere rightnow.
Um, and I want to talk about whythey still require dietary
support, coaching, andbehavioral change to actually
work long term.
And this is now what a lot ofGPs are saying.
(01:51):
And you, if you've talked toyour GP about potentially going
on these injections, they mayhave said the same thing to you
is that they're no longerthought of as just like the
secret, and you just go on theinjections and you'll be fine.
What we now know after havingsome good clinical experience
with these drugs is that if thediet's still not right, if the
(02:15):
accountability is not there,they're just not a good option
necessarily for everybody longterm.
So you're gonna walk away fromtoday's episode feeling clearer,
more empowered, and more hopefulabout your next steps.
If you're in this category whereyou've got the symptoms, you're
(02:35):
getting that additional weight,you want to get rid of it,
summer's literally around thecorner, and you're just feeling
like, ugh, I was talking tosomeone today and they just said
they feel like a blob.
So I don't want that for you.
And so that's what this episodeis about.
So let's look at a truth thatnobody tells women over 40, and
(02:56):
that is that weight loss inmidlife is no longer just an eat
less and move more situation.
You've probably heard me bang onabout that before if you've
listened to the podcast for awhile.
Because it is a biochemicalsituation, it's behavioral, it's
hormonal, and it's emotional.
(03:17):
You know, what's going on insideyour body is changing.
Your estrogen, yourprogesterone, your insulin, your
cortisol is all shifting.
Your metabolism is different,your stress tolerance is
different, your recovery fromexercise is different.
(03:38):
And yet, so many women aretrying to lose weight using the
exact same strategies they usedin their 20s.
And then they feel like failureswhen it doesn't work.
They feel like failures whenthey're doing everything they're
getting told to at the gym andit's not working.
And here's the thing studiesconsistently show that support
(04:01):
equals success.
And in fact, there was a 2024clinical trial, so very recent,
published in the journal of theAmerican Medical Association
that found that people whoreceived just brief structured
coaching, so I'm talking shortphone calls, they lost more
weight and stayed more engagedthan people doing the exact same
(04:24):
program without the coaching.
Isn't that wild?
Like the same program, the sametools, the same information in
both groups, but add a coach tothat one group, and suddenly
people show up, they follow theplan, they stay accountable, and
they get results.
(04:44):
And why?
I mean, it probably is obvious,but the information itself
doesn't create transformation,accountability does.
And for women over 40, with allthe competing demands on their
mental load, that accountabilitybecomes even more important.
And I've even experienced thatmyself this year.
(05:06):
I joined uh a personal traininggym because long story, but
Cyclone Alfred kind of made mygym unusable due to mold for a
period of time.
And because I have osteopenia, Imust lift heavyweights.
So I thought, right, I'm gonnajust join a PT studio for 10
weeks while my gym is gettingfixed, and then I'll be sorted.
(05:30):
But the results that I've hadhaving a weekly check-in PT
session with my coach has beenabsolutely transformational.
The gains that I've seen in whatI can lift in, I think it was in
the first six weeks, were morethan I'd gained in the previous
(05:52):
three years because I had astructured program and I had to
do it because my coach wasmaking me accountable.
And I that's kind of inspiredthis episode a little as well.
Um, and I just love this lineinformation.
I have all the information, Iknow what to do in the gym.
(06:15):
I have a gym at home, butwithout having that
accountability and the check-in,it I just was not getting the
results that I really wanted.
And now I that's just totallysold me on having regular PT.
So, and I think about it thesame with my clients.
I mean, that's where I know fromresearch that that's one of the
(06:36):
reasons why the Globe Protocolworks is because having the
coach there, not just havingyour exact foods and your exact
portion sizes and all of thosesort of things, but actually
having someone to keep youaccountable.
So let's look at the science uhbehind accountability, because I
think it's really important toknow that there actually is a
(06:57):
whole field of research onsomething called supportive
accountability.
And basically, you know, tosummarize it, what we've known
from the research is whensomeone is checking in, offering
personalized, personalized isthe key word here, guidance, uh,
(07:17):
and helping you set and trackgoals, then your behavior
changes.
You follow through moreconsistently, you build
momentum, you get betterresults.
And I've absolutely seen it bothin myself this year, but also in
my clients over the period oftime that I've been doing this
particular program, which iscoming on six years.
(07:39):
So several reviews published inthe last couple of years show
that programs with humancontact, not Chat GPT contact,
human contact, like coachingcalls, check-ins, personalized
adjustments, outperformself-guided programs in both
weight loss and behavior change.
So the takeaway from this iswomen don't need more willpower.
(08:03):
I, you know, you don't need morewillpower.
You need a structure thatsupports your success.
Because let's be honest, ifwillpower worked, most of us
would be supermodels by now,right?
So here's something that I sayall the time to my clients,
which is if you don't have aplan, your hormones will make
(08:24):
one for you.
And it's usually not the planyou want.
A clear plan matters.
Women in perimenopause and oftenpostmenopause as well can
experience crashing energy,increased cravings, poor sleep,
stress snacking, mood shifts,blood sugar swings, and reduced
(08:45):
motivation.
The reduced motivation is a bigone I see a lot.
Um, so trying to wing it isbasically setting yourself up
for failure.
You need more support.
And a clear plan takes theguesswork out.
That's why I love this.
I love that I can give peoplethe exact portion sizes, the
macros, the exact foods that aregonna bring the body back into
(09:09):
balance.
It taking that guesswork out isjust gold.
It reduces my client's decisionfatigue, it stabilizes blood
sugar, so that reduces cravingsand gives you more energy, it
improves consistency, and aclear plan helps rebuild
metabolic flexibility, andthat's definitely what we're
wanting.
(09:30):
If you're not quite sure whatmetabolic flexibility is, I'm
pretty sure I've done a podcaston it.
So have a look through my backcatalog.
If you can't find it, justmessage me on Instagram at
theperimenopausepath, or you canemail me hello at
susiegarden.com.
And if there isn't one there,I'll create one.
(09:50):
So when you combine that clearplan with coaching and
accountability, that is themagic trifecta.
Okay.
So as I said at the beginning ofthe episode, I also wanted to
have just a little chat aboutweight loss injections, which
might seem like it's a massivetangent, but I think it's really
important because we're seeingsuch a rise in these that we get
(10:17):
some, I guess, a bit of areality check about what they
can achieve.
So the thing is, thesemedications are groundbreaking.
They do work, they are amazingfor people that have struggled
with their weight for a longperiod of time.
They reduce appetite.
That's one of the main thingsthat they do in terms of the
weight loss uh factor.
(10:39):
They improve blood sugar, whichis really helpful for cravings
and energy, and they oftenresult in significant weight
loss.
They can be really helpful and afantastic tool, particularly for
people that have a belief thatthey just can't lose weight,
that they've tried everythingand they can't lose it.
So it can be great to get thatkick start.
They can create a window ofopportunity, particularly taking
(11:01):
away that food noise.
But here's what research andclinical guidelines keep
emphasizing and what we keeplearning now that these are more
widely used, and it's been a fewyears now that they've been
around getting used for weightloss.
So we know that the medicationalone isn't enough.
Often there will be a plateauwith these drugs.
(11:23):
I find with the clients that Ihave either on them or have
already used them before they'vecome to see me.
They say around 10 kilos seemsto be a plateau for many people.
I think that might depend onwhat your starting weight is,
I'm not sure.
Um, and the other thing iswithout dietary guidance and
lifestyle support, people oftenregain the weight when they stop
(11:43):
those injections.
And one of the big things that Ithink people don't really either
know about or don't talk aboutit is that muscle loss is a real
risk if protein and strengthtraining aren't prioritized.
So it's not really, from ahealth point of view, it's not
good enough to have the weightloss if it's muscle that's
(12:06):
getting lost.
Because having muscle, muscle isa metabolic organ.
It's going to burn more fuel atrest.
We have um uh that you know, weknow that if we lose muscle, and
it is harder as we get into periand post-menopause, it's harder
to retain that muscle mass.
So, and we need it for ourbones, we need it to keep us
(12:27):
safe as we get older to reducethe risk of falls, reduce the
risk of fractures.
And there are like actually, Ineed to do an episode on muscle
and its its importance becauseit's not just about movement and
looking good, our muscle issuper important from a metabolic
point of view in a big way.
Um, so several analyses from youknow, again, recent study.
(12:51):
That's what I love about this.
A lot of this research is recentbecause these weight loss
injections are recent.
So, analyses from 2023 and 2024show that when people stop the
weight loss injections withouthaving built the right habits,
and I think we see this a lotalso in the in the weight loss
surgery.
Um, a large proportion of peopleregain most of the weight
(13:14):
because the behaviors didn'tchange and the muscle didn't get
protected.
You know, the injection doesn'tteach you how to eat.
It doesn't teach you how tonourish your hormones, and it
doesn't teach you how tomaintain your results.
If you're using one of theseweight loss drugs or considering
(13:37):
one, you absolutely must have anutritional strategy to go with
it.
You must have a protein target,a daily protein target.
You must have meal structurethat works well, a
muscle-preserving exercise plan,behavioral coaching and
accountability.
Otherwise, you'll get short-termresults, but not long-term
(14:00):
transformation.
And you know, these are veryexpensive drugs.
If you're making thisinvestment, you want that
long-term transformation.
And that's why so manyprescribers are now recommending
that patients pair theirmedication, the weight loss
injections, with a structurednutrition program, because
they're really seeing that it'sjust not the long-term uh
(14:24):
miracle that I guess we weresold a couple of years ago.
Um, and you need theparticularly with the muscle
loss, I think that's somethingthat that wasn't really fully
understood.
Uh, that is something superimportant, particularly in women
over 40.
So let me bring this alltogether for you.
So when you have a clear planthat respects your hormones,
(14:48):
that is reducing inflammation inyour body, because you know,
it's not just about calories in,calories out.
We want to be using food asmedicine.
We want to use food to heal ourbodies, not to harm our bodies.
If you're just working withcalories, then there's a whole
manner of inflammatory foods.
You can still be eating and staywithin your calorie goal.
(15:11):
But if you're using foodstrategically and smartly and
using it to reduce inflammation,you are gonna get so much more
benefit out of that.
So you want a clear nutritionplan that respects your hormones
and reduces inflammation andthat balances out your glucose
and insulin.
You also want coaching.
You want coaching so you've gota cheerleader on your side
(15:35):
that's gonna pick you up whenyou're not having a great week,
who's going to know what to dowhen you feel stuck, and can
adapt the plan to your reallife.
And the other big thing is, ofcourse, accountability.
Accountability so you followthrough so that you feel like
you know you've got you knowthat that motivation to do
(15:59):
something.
I know if I've got to beaccountable, I have a coach, I
have a business coach, and now Ihave a personal trainer that I
have to be accountable to.
It means I don't get away withpushing deadlines back, which is
what I used to do a lot inbusiness.
So accountability is fantasticfor making sure that you reach
your goals.
And accountability in a way thatis supportive and not critical.
(16:23):
You've, you know, you're workingwith your biology.
You want to be working with yourbiology, not against it.
And this is not something toreally muck around with because
what you're doing now in your40s and your 50s is setting you
up for the rest of your life.
This is how you're going tospend your retirement.
(16:44):
Are you wanting to be up andactive and, you know, doing fun
things with your grandkids orwith your partner or just with
yourself?
Or are you going to have a frailexistence?
Are you going to have anexistence where you're spending
a lot of time at the doctor'ssurgery?
I know I, you know, I feel formy mum, she's at her doctor's
pretty much every week becauseshe just didn't have the
(17:07):
knowledge, the knowledge that Ithat I now have, and I wished I
could have given to her.
So, you know, if you think aboutyour parents, if they have
multiple chronic medicalconditions like high blood
pressure or high cholesterol, orthey've had heart attacks, or
they've got osteoporosis, everysingle one of those can be
addressed with the right foodand the right support.
(17:30):
So you want to work with yourbiology, not against it.
And, you know, having coachingstructure and support, like I do
in my programs in the GLOProtocol, the women in my
programs, they get great resultsbecause they're protecting their
muscle, they're stabilizingtheir hormones, they're avoiding
(17:51):
under-eating, they're breakingold patterns, they're building
new habits.
And that's what helps keepresults long term, not just
doing yet another program andthen falling off the wagon, and
then you're kind of screwed.
It's not luck, it's notmotivation, it's not willpower,
(18:12):
it's a system.
So if you've been trying to dothis alone, if you've been
feeling like you're justspinning your wheels, I want you
to hear this.
This it's not your fault.
It's really not your fault.
The system has not been set upwell.
It is not your fault.
You are not failing.
You're simply trying to navigatemidlife metabolism without
(18:35):
support.
And the research shows us thatsupport is key.
So if you're ready to stopguessing and start getting
results that are long term, Iwould love to help you.
Book a free peri weight lossassessment with me.
We'll talk about your symptoms,your weight, your goals, exactly
what type of plan your bodyneeds right now.
(18:56):
The link is in the show notes.
Um, you can check out the GlowProtocol on my website,
susegarden.com forward slash thedash glow dash protocol.
Um, I am still taking on newclients.
Obviously, I'm keeping in mindChristmas and the break is
coming.
So don't put it off.
(19:17):
If you're thinking, oh, I wantto start something in January,
plan it now.
Because if you want to start inJanuary, you need to have your
plan before we all go onholidays.
So, you know, if you're getting,you know, we're in November, if
you're thinking, oh that thisyear was gonna be my year of
health, or this year was gonnabe the year that I, you know,
(19:40):
really started looking aftermyself.
It's not too late.
I've got people starting thisweek that and last week and the
week before that are alreadyseeing great results.
So don't hesitate.
There's no obligation on thecall.
I don't ask for your credit carddetails on the call.
I purely want to understandwhat's going on for you, uh, see
(20:02):
if perhaps we're a great fit,and then give you some time to
think about whether or not it isthe right thing for you.
So thanks so much for listening,for being here with me today.
If this episode resonated withyou, please subscribe, share it
with a friend, take a littlescreenshot, pop it in your
stories and tag me.
I'd I get so thrilled whenpeople do that.
(20:23):
Leave a review, love it whenpeople leave me a review, and it
really does help more women findthe support that they need.
So, you know, let me know ifyou've got any questions.
As I said, you can message me onInstagram, you can email me.
I love hearing from you.
Um, enjoy the rest of your week,and I'll be back next Tuesday
(20:47):
with a new episode just for you.
Thanks so much for joining me onthe Ageless and Awesome Podcast.
If you would like this episode,please make sure you click the
little plus button if you're onApple Podcasts, or the follow
button if you're on Spotify sothat you get each new episode
delivered to you every singleweek.
(21:08):
If you feel like writing me afive star review, you would
absolutely make my day.
If you found this episoderesonated with you, head over to
my Instagram and DM me at thePerimetapods Park.
I would love to connect withyou.
Hi, I'm Susie Garden and this is the Ageless and
Autumn Podcast.
I'm an age-defying naturopathand clinical nutritionist and
I'm here to bust myths aroundwomen's health and ageing so
that you can be ageless andawesome in your 40s, 50s, and
beyond.
(00:20):
The Ageless and Awesome Podcastis dedicated to helping women
through perimetopause andmenopause with great health, a
positive mindset, and outrageousconfidence.
Hit subscribe or follow now andlet's get started.
Hello, gorgeous one, and welcometo this week's episode of the
Ageless and Awesome podcast.
(00:42):
This week I'm really excited totalk about something that can be
really transformational forwomen, particularly women going
through perimenopause, women whoare postmenopause, women who are
looking to lose weight, wantingto get rid of their symptoms,
feel amazing again.
And that's this.
(01:04):
This is what I'm talking abouttoday is having a coach, a clear
plan, and accountability is aproven winning formula.
It's not just nice to have.
It's not.
That statement isresearch-based, it's strongly
supported by behavioral scienceand especially powerful for
(01:27):
women in peri- andpost-menopause.
Today I'm also going to touch alittle on weight loss injections
because they're everywhere rightnow.
Um, and I want to talk about whythey still require dietary
support, coaching, andbehavioral change to actually
work long term.
And this is now what a lot ofGPs are saying.
(01:51):
And you, if you've talked toyour GP about potentially going
on these injections, they mayhave said the same thing to you
is that they're no longerthought of as just like the
secret, and you just go on theinjections and you'll be fine.
What we now know after havingsome good clinical experience
with these drugs is that if thediet's still not right, if the
(02:15):
accountability is not there,they're just not a good option
necessarily for everybody longterm.
So you're gonna walk away fromtoday's episode feeling clearer,
more empowered, and more hopefulabout your next steps.
If you're in this category whereyou've got the symptoms, you're
(02:35):
getting that additional weight,you want to get rid of it,
summer's literally around thecorner, and you're just feeling
like, ugh, I was talking tosomeone today and they just said
they feel like a blob.
So I don't want that for you.
And so that's what this episodeis about.
So let's look at a truth thatnobody tells women over 40, and
(02:56):
that is that weight loss inmidlife is no longer just an eat
less and move more situation.
You've probably heard me bang onabout that before if you've
listened to the podcast for awhile.
Because it is a biochemicalsituation, it's behavioral, it's
hormonal, and it's emotional.
(03:17):
You know, what's going on insideyour body is changing.
Your estrogen, yourprogesterone, your insulin, your
cortisol is all shifting.
Your metabolism is different,your stress tolerance is
different, your recovery fromexercise is different.
(03:38):
And yet, so many women aretrying to lose weight using the
exact same strategies they usedin their 20s.
And then they feel like failureswhen it doesn't work.
They feel like failures whenthey're doing everything they're
getting told to at the gym andit's not working.
And here's the thing studiesconsistently show that support
(04:01):
equals success.
And in fact, there was a 2024clinical trial, so very recent,
published in the journal of theAmerican Medical Association
that found that people whoreceived just brief structured
coaching, so I'm talking shortphone calls, they lost more
weight and stayed more engagedthan people doing the exact same
(04:24):
program without the coaching.
Isn't that wild?
Like the same program, the sametools, the same information in
both groups, but add a coach tothat one group, and suddenly
people show up, they follow theplan, they stay accountable, and
they get results.
(04:44):
And why?
I mean, it probably is obvious,but the information itself
doesn't create transformation,accountability does.
And for women over 40, with allthe competing demands on their
mental load, that accountabilitybecomes even more important.
And I've even experienced thatmyself this year.
(05:06):
I joined uh a personal traininggym because long story, but
Cyclone Alfred kind of made mygym unusable due to mold for a
period of time.
And because I have osteopenia, Imust lift heavyweights.
So I thought, right, I'm gonnajust join a PT studio for 10
weeks while my gym is gettingfixed, and then I'll be sorted.
(05:30):
But the results that I've hadhaving a weekly check-in PT
session with my coach has beenabsolutely transformational.
The gains that I've seen in whatI can lift in, I think it was in
the first six weeks, were morethan I'd gained in the previous
(05:52):
three years because I had astructured program and I had to
do it because my coach wasmaking me accountable.
And I that's kind of inspiredthis episode a little as well.
Um, and I just love this lineinformation.
I have all the information, Iknow what to do in the gym.
(06:15):
I have a gym at home, butwithout having that
accountability and the check-in,it I just was not getting the
results that I really wanted.
And now I that's just totallysold me on having regular PT.
So, and I think about it thesame with my clients.
I mean, that's where I know fromresearch that that's one of the
(06:36):
reasons why the Globe Protocolworks is because having the
coach there, not just havingyour exact foods and your exact
portion sizes and all of thosesort of things, but actually
having someone to keep youaccountable.
So let's look at the science uhbehind accountability, because I
think it's really important toknow that there actually is a
(06:57):
whole field of research onsomething called supportive
accountability.
And basically, you know, tosummarize it, what we've known
from the research is whensomeone is checking in, offering
personalized, personalized isthe key word here, guidance, uh,
(07:17):
and helping you set and trackgoals, then your behavior
changes.
You follow through moreconsistently, you build
momentum, you get betterresults.
And I've absolutely seen it bothin myself this year, but also in
my clients over the period oftime that I've been doing this
particular program, which iscoming on six years.
(07:39):
So several reviews published inthe last couple of years show
that programs with humancontact, not Chat GPT contact,
human contact, like coachingcalls, check-ins, personalized
adjustments, outperformself-guided programs in both
weight loss and behavior change.
So the takeaway from this iswomen don't need more willpower.
(08:03):
I, you know, you don't need morewillpower.
You need a structure thatsupports your success.
Because let's be honest, ifwillpower worked, most of us
would be supermodels by now,right?
So here's something that I sayall the time to my clients,
which is if you don't have aplan, your hormones will make
(08:24):
one for you.
And it's usually not the planyou want.
A clear plan matters.
Women in perimenopause and oftenpostmenopause as well can
experience crashing energy,increased cravings, poor sleep,
stress snacking, mood shifts,blood sugar swings, and reduced
(08:45):
motivation.
The reduced motivation is a bigone I see a lot.
Um, so trying to wing it isbasically setting yourself up
for failure.
You need more support.
And a clear plan takes theguesswork out.
That's why I love this.
I love that I can give peoplethe exact portion sizes, the
macros, the exact foods that aregonna bring the body back into
(09:09):
balance.
It taking that guesswork out isjust gold.
It reduces my client's decisionfatigue, it stabilizes blood
sugar, so that reduces cravingsand gives you more energy, it
improves consistency, and aclear plan helps rebuild
metabolic flexibility, andthat's definitely what we're
wanting.
(09:30):
If you're not quite sure whatmetabolic flexibility is, I'm
pretty sure I've done a podcaston it.
So have a look through my backcatalog.
If you can't find it, justmessage me on Instagram at
theperimenopausepath, or you canemail me hello at
susiegarden.com.
And if there isn't one there,I'll create one.
(09:50):
So when you combine that clearplan with coaching and
accountability, that is themagic trifecta.
Okay.
So as I said at the beginning ofthe episode, I also wanted to
have just a little chat aboutweight loss injections, which
might seem like it's a massivetangent, but I think it's really
important because we're seeingsuch a rise in these that we get
(10:17):
some, I guess, a bit of areality check about what they
can achieve.
So the thing is, thesemedications are groundbreaking.
They do work, they are amazingfor people that have struggled
with their weight for a longperiod of time.
They reduce appetite.
That's one of the main thingsthat they do in terms of the
weight loss uh factor.
(10:39):
They improve blood sugar, whichis really helpful for cravings
and energy, and they oftenresult in significant weight
loss.
They can be really helpful and afantastic tool, particularly for
people that have a belief thatthey just can't lose weight,
that they've tried everythingand they can't lose it.
So it can be great to get thatkick start.
They can create a window ofopportunity, particularly taking
(11:01):
away that food noise.
But here's what research andclinical guidelines keep
emphasizing and what we keeplearning now that these are more
widely used, and it's been a fewyears now that they've been
around getting used for weightloss.
So we know that the medicationalone isn't enough.
Often there will be a plateauwith these drugs.
(11:23):
I find with the clients that Ihave either on them or have
already used them before they'vecome to see me.
They say around 10 kilos seemsto be a plateau for many people.
I think that might depend onwhat your starting weight is,
I'm not sure.
Um, and the other thing iswithout dietary guidance and
lifestyle support, people oftenregain the weight when they stop
(11:43):
those injections.
And one of the big things that Ithink people don't really either
know about or don't talk aboutit is that muscle loss is a real
risk if protein and strengthtraining aren't prioritized.
So it's not really, from ahealth point of view, it's not
good enough to have the weightloss if it's muscle that's
(12:06):
getting lost.
Because having muscle, muscle isa metabolic organ.
It's going to burn more fuel atrest.
We have um uh that you know, weknow that if we lose muscle, and
it is harder as we get into periand post-menopause, it's harder
to retain that muscle mass.
So, and we need it for ourbones, we need it to keep us
(12:27):
safe as we get older to reducethe risk of falls, reduce the
risk of fractures.
And there are like actually, Ineed to do an episode on muscle
and its its importance becauseit's not just about movement and
looking good, our muscle issuper important from a metabolic
point of view in a big way.
Um, so several analyses from youknow, again, recent study.
(12:51):
That's what I love about this.
A lot of this research is recentbecause these weight loss
injections are recent.
So, analyses from 2023 and 2024show that when people stop the
weight loss injections withouthaving built the right habits,
and I think we see this a lotalso in the in the weight loss
surgery.
Um, a large proportion of peopleregain most of the weight
(13:14):
because the behaviors didn'tchange and the muscle didn't get
protected.
You know, the injection doesn'tteach you how to eat.
It doesn't teach you how tonourish your hormones, and it
doesn't teach you how tomaintain your results.
If you're using one of theseweight loss drugs or considering
(13:37):
one, you absolutely must have anutritional strategy to go with
it.
You must have a protein target,a daily protein target.
You must have meal structurethat works well, a
muscle-preserving exercise plan,behavioral coaching and
accountability.
Otherwise, you'll get short-termresults, but not long-term
(14:00):
transformation.
And you know, these are veryexpensive drugs.
If you're making thisinvestment, you want that
long-term transformation.
And that's why so manyprescribers are now recommending
that patients pair theirmedication, the weight loss
injections, with a structurednutrition program, because
they're really seeing that it'sjust not the long-term uh
(14:24):
miracle that I guess we weresold a couple of years ago.
Um, and you need theparticularly with the muscle
loss, I think that's somethingthat that wasn't really fully
understood.
Uh, that is something superimportant, particularly in women
over 40.
So let me bring this alltogether for you.
So when you have a clear planthat respects your hormones,
(14:48):
that is reducing inflammation inyour body, because you know,
it's not just about calories in,calories out.
We want to be using food asmedicine.
We want to use food to heal ourbodies, not to harm our bodies.
If you're just working withcalories, then there's a whole
manner of inflammatory foods.
You can still be eating and staywithin your calorie goal.
(15:11):
But if you're using foodstrategically and smartly and
using it to reduce inflammation,you are gonna get so much more
benefit out of that.
So you want a clear nutritionplan that respects your hormones
and reduces inflammation andthat balances out your glucose
and insulin.
You also want coaching.
You want coaching so you've gota cheerleader on your side
(15:35):
that's gonna pick you up whenyou're not having a great week,
who's going to know what to dowhen you feel stuck, and can
adapt the plan to your reallife.
And the other big thing is, ofcourse, accountability.
Accountability so you followthrough so that you feel like
you know you've got you knowthat that motivation to do
(15:59):
something.
I know if I've got to beaccountable, I have a coach, I
have a business coach, and now Ihave a personal trainer that I
have to be accountable to.
It means I don't get away withpushing deadlines back, which is
what I used to do a lot inbusiness.
So accountability is fantasticfor making sure that you reach
your goals.
And accountability in a way thatis supportive and not critical.
(16:23):
You've, you know, you're workingwith your biology.
You want to be working with yourbiology, not against it.
And this is not something toreally muck around with because
what you're doing now in your40s and your 50s is setting you
up for the rest of your life.
This is how you're going tospend your retirement.
(16:44):
Are you wanting to be up andactive and, you know, doing fun
things with your grandkids orwith your partner or just with
yourself?
Or are you going to have a frailexistence?
Are you going to have anexistence where you're spending
a lot of time at the doctor'ssurgery?
I know I, you know, I feel formy mum, she's at her doctor's
pretty much every week becauseshe just didn't have the
(17:07):
knowledge, the knowledge that Ithat I now have, and I wished I
could have given to her.
So, you know, if you think aboutyour parents, if they have
multiple chronic medicalconditions like high blood
pressure or high cholesterol, orthey've had heart attacks, or
they've got osteoporosis, everysingle one of those can be
addressed with the right foodand the right support.
(17:30):
So you want to work with yourbiology, not against it.
And, you know, having coachingstructure and support, like I do
in my programs in the GLOProtocol, the women in my
programs, they get great resultsbecause they're protecting their
muscle, they're stabilizingtheir hormones, they're avoiding
(17:51):
under-eating, they're breakingold patterns, they're building
new habits.
And that's what helps keepresults long term, not just
doing yet another program andthen falling off the wagon, and
then you're kind of screwed.
It's not luck, it's notmotivation, it's not willpower,
(18:12):
it's a system.
So if you've been trying to dothis alone, if you've been
feeling like you're justspinning your wheels, I want you
to hear this.
This it's not your fault.
It's really not your fault.
The system has not been set upwell.
It is not your fault.
You are not failing.
You're simply trying to navigatemidlife metabolism without
(18:35):
support.
And the research shows us thatsupport is key.
So if you're ready to stopguessing and start getting
results that are long term, Iwould love to help you.
Book a free peri weight lossassessment with me.
We'll talk about your symptoms,your weight, your goals, exactly
what type of plan your bodyneeds right now.
(18:56):
The link is in the show notes.
Um, you can check out the GlowProtocol on my website,
susegarden.com forward slash thedash glow dash protocol.
Um, I am still taking on newclients.
Obviously, I'm keeping in mindChristmas and the break is
coming.
So don't put it off.
(19:17):
If you're thinking, oh, I wantto start something in January,
plan it now.
Because if you want to start inJanuary, you need to have your
plan before we all go onholidays.
So, you know, if you're getting,you know, we're in November, if
you're thinking, oh that thisyear was gonna be my year of
health, or this year was gonnabe the year that I, you know,
(19:40):
really started looking aftermyself.
It's not too late.
I've got people starting thisweek that and last week and the
week before that are alreadyseeing great results.
So don't hesitate.
There's no obligation on thecall.
I don't ask for your credit carddetails on the call.
I purely want to understandwhat's going on for you, uh, see
(20:02):
if perhaps we're a great fit,and then give you some time to
think about whether or not it isthe right thing for you.
So thanks so much for listening,for being here with me today.
If this episode resonated withyou, please subscribe, share it
with a friend, take a littlescreenshot, pop it in your
stories and tag me.
I'd I get so thrilled whenpeople do that.
(20:23):
Leave a review, love it whenpeople leave me a review, and it
really does help more women findthe support that they need.
So, you know, let me know ifyou've got any questions.
As I said, you can message me onInstagram, you can email me.
I love hearing from you.
Um, enjoy the rest of your week,and I'll be back next Tuesday
(20:47):
with a new episode just for you.
Thanks so much for joining me onthe Ageless and Awesome Podcast.
If you would like this episode,please make sure you click the
little plus button if you're onApple Podcasts, or the follow
button if you're on Spotify sothat you get each new episode
delivered to you every singleweek.
(21:08):
If you feel like writing me afive star review, you would
absolutely make my day.
If you found this episoderesonated with you, head over to
my Instagram and DM me at thePerimetapods Park.
I would love to connect withyou.
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