Episode 52: Blood Sugar & Perimenopause - Why the Way You Ate in Your 30s No Longer Works

Episode 54: The Nervous System Reset: Why 'Just Calm Down' Doesn't Work in Perimenopause — and What Actually Does

If you have been told to just relax, breathe through it, or think more positively and found that none of it actually worked, this episode explains why. Gloria Halim goes deeper on the nervous system than ever before on this podcast, introducing polyvagal theory in plain language, explaining what declining oestrogen is actually doing inside your brain, and giving you the body-based tools that genuinely build nervous system resilience over time. This is the episode that makes everything else you are doing for your hormones finally start working. Key Topics: * The impact of hormonal fluctuations on emotional stability and nervous system responses * The three states of the nervous system: safe and social, fight or flight, shutdown or freeze * How perimenopause narrows the window of tolerance, increasing emotional reactivity * The role of oestrogen in supporting brain areas like the hypothalamus, amygdala, and prefrontal cortex * Practical vagal toning techniques: extended exhale breathing, humming, cold exposure, rhythmic movement, and co-regulation * The importance of body-based practices over purely cognitive approaches * The significance of neurosception — the nervous system’s constant reading of its environment * The body's upward message flow via the vagus nerve and how movement and touch influence brain states * Building resilience and flexibility in the nervous system to navigate hormonal changes effectively The Five Vagal Toning Practices 1. Extended exhale breathing - 4 counts in, 4 hold, 6 out. Five minutes. Activates the ventral vagal branch specifically 2. Humming - two minutes. Direct mechanical stimulation of the vagus nerve. Medically prescribed 3. Cold water on the face, around the eyes and forehead. Triggers the mammalian diving reflex. Works in seconds 4. Slow rhythmic movement - ten-minute walk at a conversational pace. The rhythm is doing the work, not the speed 5. Genuine human connection - five minutes with someone who really knows you. Co-regulation is physiological, not metaphorical Previous Episode Referenced Episode 39 — Why Your Nervous System Is the Missing Link in Your Perimenopause Journey [https://open.spotify.com/episode/6qVlFEkc2dFJjL72VLDuqh?si=1XkhoK_JRaue7GHRYSYxcg] Go back to Ep 39 for the foundations — this episode builds on and goes deeper than them. Resources and Links * Free live training: Hormone Reset Bootcamp Registration - Starts Monday 15th June to Friday 19th June [https://gloriahalim.com/hormone-reset-bootcamp] * Glow with Grace Blueprint: 12-week personal 1:1 programme [https://gloriahalim.com/glow-with-grace-blueprint/perimenopause-basics] * Beyond Hormone Symptoms Facebook Community [https://www.facebook.com/groups/beyondhormonesymptoms] * Connect with Gloria [https://calendly.com/gloriahwellness/30minconsult] Timestamps: * 00:00 - Introduction and emotional reactions as a nervous system response * 05:07 - The three states of the nervous system and their impact * 15:30 - Deep dive into polyvagal theory and its relevance * 22:09 - Practical vagal toning techniques and their benefits * 30:13 - The window of tolerance and body-based practices * 34:17 - Call to action: join free trainings, support the show, share this knowledge DISCLAIMER: This podcast is for educational purposes only and does not constitute medical advice. Please work with a qualified healthcare practitioner for your individual situation.

Episode 53: Why Doing Everything for Everyone Is Destroying Your Hormones in Perimenopause

This episode is for the woman in the middle, caring for ageing parents, raising teenagers, running a full life, and somewhere right at the bottom of her own list. Gloria Halim explains the biology of what that load is doing to your hormonal health: the cortisol mechanism, the invisible load, the co-regulation cost of raising a teenager during your own hormonal transition, and why the guilt of not prioritising yourself is partly physiological, not just personal. Plus five genuinely doable tools for a body under chronic load. Takeaways * The invisible load of midlife caregiving and its measurable physiological cost * Your stress response system explained simply and why chronic caregiving keeps it activated * How persistently elevated cortisol suppresses progesterone, disrupts the estrobolome and drives blood sugar instability * Why perimenopause amplifies the effects of caregiver stress * The mental load: what it is and why thinking and planning and anticipating all count as stress * The teenager and perimenopause intersection - two hormonal transitions, one kitchen * Co-regulation: why your teenager’s dysregulation costs your nervous system something real * The biology of guilt: why prioritising yourself can feel threatening in a stressed nervous system * The physiological sigh: what it is, why it works, and how to do it in seven seconds * Transition rituals, titrated rest, protein at every meal, and one boundary per week Resources & Links * 5-Day Hormone Reset Bootcamp [https://gloriahalim.com/hormone-reset-bootcamp] * Beyond Hormone Symptoms Facebook Community [https://www.facebook.com/groups/beyondhormonesymptoms] * Schedule your FREE 30-minute wellness consult [https://calendly.com/gloriahwellness/30minconsult] Timestamps: * 00:00 - Welcome and overview * 00:31 - A day in the life * 01:30 - Biological load and hormones * 02:33 - Stress response system * 04:13 - Chronic caregiving and cortisol * 05:42 - Effects on hormones and gut health * 06:48 - Cortisol and blood sugar * 09:02 - Invisible and mental load * 09:54 - Emotional and physiological toll * 11:20 - Raising teenagers and hormones * 13:41 - Co-regulation and nervous system * 14:42 - Self-care and biological load * 15:06 - Threat detection and guilt * 16:50 - Physiology of guilt * 18:09 - Tools for nervous system support * 19:52 - Breathing techniques * 22:06 - Transition rituals * 23:36 - Micro-rests for cortisol reduction * 25:02 - Protein for blood sugar control * 26:31 - Creating boundaries * 27:43 - Summary and interventions * 28:31 - Body-first approaches * 29:01 - Understanding biological load * 29:58 - Practical takeaways DISCLAIMER: This podcast is for educational purposes only and does not constitute medical advice. Please work with a qualified healthcare practitioner for your individual situation.

Episode 52: Blood Sugar & Perimenopause - Why the Way You Ate in Your 30s No Longer Works

Summary In this episode, Gloria Halim explains the direct link between oestrogen decline and insulin resistance in perimenopause and why this single shift drives the afternoon energy crashes, 3am wake-ups, afternoon anxiety, and weight that won’t shift that so many women experience. She also addresses the fasting question honestly: when it helps, when it backfires, and what the biology says. Plus four practical principles that genuinely move the needle. Takeaways * Why oestrogen is a metabolic hormone not just a reproductive one * How oestrogen decline causes insulin resistance and what that means for your cells * Why blood sugar crashes trigger cortisol and what that does to progesterone, sleep and mood * The 3pm crash, the 3am wake-up, and the afternoon anxiety explained as blood sugar events * Why visceral fat accumulation in perimenopause is driven by insulin, not calories * The fasting question: when it helps, when it backfires for perimenopausal women * Why women’s HPA axis is more sensitive to caloric restriction than men’s * Protein at breakfast: the single most impactful blood sugar change * Food sequence: why eating vegetables and protein before carbohydrates reduces glucose spikes by 20–30% * The 10-minute post-meal walk and why it works * Consistent meals, whole food carbohydrates, and eating smarter for the hormonal body you have now Resources mentioned: * Free live training [https://gloriahalim.com/hormone-reset-bootcamp] * Glow With Grace Blueprint Programme  [https://gloriahalim.com/glow-with-grace-blueprint/perimenopause-basics] * Beyond Hormone Symptoms Facebook Community [https://www.facebook.com/groups/beyondhormonesymptoms]  * Schedule Your Free 30-Minute Wellness Consult [https://calendly.com/gloriahwellness/30minconsult] Timestamps: * 00:00 - Overview of hormonal changes in women * 02:02 - The role of oestrogen in metabolism * 05:02 - Cortisol's impact on energy and mood * 08:27 - Misconceptions about calories and weight * 13:07 - Insulin levels and fat burning * 20:10 - Practical principles for stabilising blood sugar DISCLAIMER: This podcast is for educational purposes only and does not constitute medical or nutritional advice. Please work with a qualified healthcare practitioner for your individual situation. What We CoverResources & Links Timestamps:

Episode 51: The Surprising Reason Your Oral Health Is Getting Worse in Your 40s — It's Not What Your Dentist Thinks

Did you know your gums have oestrogen and progesterone receptors? In one of her most personal episodes yet, Gloria Halim shares how her journey through cancer treatment led her to discover the deep connection between oral health and hormonal health and changed her daily practices completely. She covers the science, a client story, the honest truth about root canals, and what she personally does every day including oil pulling and her clove water mouthwash. Takeaways * How Gloria’s cancer recovery led her to the oral-hormone connection * Why your gums are hormonally responsive and what that means in perimenopause * Why gums bleed more before your period, the progesterone connection * Bone density and your jaw, the skeletal effects of declining oestrogen * The root canal question: Hidden Epidemic by Dr. Thomas Levy and what the evidence actually says * The well-documented tooth fracture risk of root canal treated teeth * How gum inflammation drives systemic inflammation and worsens hormonal symptoms * Oil pulling: what it is, how to do it, and what the research says * Clove water mouthwash: eugenol, why it works, and how to make it * Key nutrients for oral health in midlife: CoQ10, Vitamin D, Vitamin C, Magnesium * Why all your hormonal work also supports your oral health Gloria’s Daily Practices Mentioned * Oil pulling: 1 tbsp coconut oil, swish for 10–20 minutes first thing before eating. Spit in the bin, not the sink. * Clove water mouthwash: small handful of whole raw cloves in a glass of filtered water, leave 24 hours on the counter. Use after brushing morning and evening. Discard after 4 - 5 days and refresh. Book Mentioned * Hidden Epidemic: Silent Oral Infections Cause Most Heart Attacks and Breast Cancers — Dr. Thomas E. Levy MD JD * The Toxic Tooth: How a Root Canal Could Be Making You Sick — Dr. Thomas E. Levy MD JD Resources & Links * Join Beyond Hormone Symptoms Facebook Community [https://www.facebook.com/groups/beyondhormonesymptoms] * Instagram:  @gloriahalim [https://instagram.com/gloriahalim] * Schedule a 30-minute FREE Wellness Consult [https://calendly.com/gloriahwellness/30minconsult] Timestamps:  * 00:00 - Introduction to the link between hormonal health and oral health * 02:28 - Gloria’s experience with Tamoxifen and dry mouth * 04:43 - How oestrogen receptors in the mouth influence gum tissue health * 06:56 - The effects of perimenopause on saliva production and oral inflammation * 09:16 - Connect between oral infections and serious systemic illness * 11:00 - Recognising hormonal signs in gum health and bleeding * 12:09 - The role of oestrogen and progesterone receptors in gum tissue * 13:46 - How declining oestrogen increases gum disease risk * 16:23 - Case study: Susan’s hormonal and gum health improvements * 19:36 - The controversial connection between root canals and systemic disease * 20:33 - Silent vs. classic inflammation and its role in disease progression * 22:23 - Understanding the long-term effects of root canal treatment * 26:01 - How gum inflammation impacts the entire body's inflammatory load * 27:00 - Why oral health is essential for hormonal balance * 28:41 - Practical steps: talking to your dentist, dietary choices, and supplements * 34:15 - Incorporating oil pulling and homemade mouthwash for oral hygiene * 39:27 - The importance of supporting your oral microbiome and nutrient intake * 43:45 - Systemic connection: oral health’s influence on gut and hormone health * 44:41 - Announcing the free Hormone Reset Bootcamp * 47:34 - Summarising the bidirectional relationship between mouth and hormones * 48:32 - Final thoughts on systemic health, root canals, and proactive care DISCLAIMER: This podcast is for educational purposes only. Nothing here is medical or dental advice. Gloria’s personal experiences are shared for informational purposes. Please work with qualified healthcare and dental practitioners for your individual situation.

Episode 50: Soy for Menopause Symptoms: Separating Facts from Fear (What Science Really Says) with Dr. Monisha Bhanote

Is soy friend or foe when it comes to menopause? In this episode, Gloria Halim sits down with quintuple board-certified integrative physician Dr. Monisha Bhanote to cut through decades of confusion and fear around soy. Drawing on her pathology expertise and integrative medicine practice, Dr. Bhanote breaks down the real science: what phytoestrogens actually do in your body, why soy helps some women more than others (hint: it's all in your gut bacteria), what the research actually says about hot flashes and bone health, and why the soy-breast cancer fear deserves to be retired once and for all. Whether you've been soy-curious or soy-scared, this episode will leave you informed, empowered, and maybe a little hungry for edamame. Takeaways: * Origins of the soy fear rooted in rodent studies and media misinterpretation * How soy phytoestrogens work at the cellular level, especially in menopausal health * The benefits of whole, unprocessed soy—including muscle, bone, and cardiovascular health * How gut microbiome influences soy absorption and oestrogen metabolism * Practical ways to incorporate soy into your daily diet (tofu, edamame, miso, and more) * The importance of organic, non-GMO soy to avoid exposure to harmful chemicals * Navigating soy supplements versus whole foods * The impact of soy on breast cancer survivors and women on treatment * How to foster hormonal balance through lifestyle, diet, and mindfulness Resources & Links: * Dr. Monisha's Website [https://drbanote.com/] * Book: The Anatomy of Wellbeing [https://www.amazon.com/Anatomy-Wellbeing-Intentional-Practices-Revitalize/dp/1544534566/ref=sr_1_1?crid=2TU8KX174B2W8&dib=eyJ2IjoiMSJ9.mSy9BPCX0T4QC_L4IUUBAs_Honx7TJbByWCrH1f-AH8555J7RpbVMlWES_ACdUVj6iGrNNbi2eZUJ6Y4bxLllyOqokdBmdxYpkia4FtR6f5ftnPiKkUfEY8JVHshAFDBLmsjfnHsCzKLwHAZqnVYZxgWtsPDFZqeWiy0CdlJQfr_TB8xf22WPCF5WJzEBn4B2zIA2osUo05uACCcN4336DB4YGxhEQauHbTrx8v608w.ZMcz99NLKwzTa6yBiWGz4RGH_s2ZJaCPiV3lMZ6rL6w&dib_tag=se&keywords=The+Anatomy+Of+The+Wellbeing&qid=1777380089&sprefix=the+anatomy+of+the+wellbeing%2Caps%2C225&sr=8-1] * Travella Essentials Supplement [https://go.drbhanote.com/travela-early-access] Connect with Dr. Monisha: * Instagram [https://www.instagram.com/drbhanote] * YouTube [https://www.youtube.com/@drbhanote] * Facebook [https://www.facebook.com/drbhanote/] * Pinterest [https://uk.pinterest.com/drbhanote/] Note: This episode emphasises the importance of choosing whole, minimally processed soy foods and consulting with healthcare providers before starting supplements—especially if thyroid conditions are involved. Timestamps:  00:00 - Introduction to the podcast and soy myths 02:24 - Dr. Monisha’s background and journey in medicine 08:39 - What is soy and why is it controversial? 10:28 - Rodent studies versus human biology and the real data 12:23 - How soy intake lowers cancer risks and debunks myths 13:27 - Cellular mechanisms of soy’s hormonal effects 15:26 - Oestrogen receptor subtypes and soy’s selective activity 17:45 - Menopausal symptom relief and benefits of soy foods 20:54 - Timeframes for soy’s effectiveness in hot flash reduction 22:21 - Broader benefits beyond hot flashes: heart, bones, mood 25:07 - Foods and recipes for incorporating soy into daily routines 30:47 - Optimal servings and preparation tips for soy 34:55 - How to choose quality soy products (tofu, miso, edamame) 37:07 - Soy supplements versus whole foods—what’s better? 39:23 - Safety of soy for breast cancer survivors and during treatment 40:20 - Role of gut microbiome in hormone metabolism and health 44:57 - New supplement developed by Dr. Monisha for holistic health 51:18 - Rapid fire questions on soy preferences and menopause tips 55:34 - Final thoughts and empowering women for hormonal health 56:33 - What women should understand about menopause at the cellular level 58:18 - Key advice: listening to your body during hormonal transitions 59:11 - Where to find Dr. Monisha and her resources Disclaimer: The information in this episode is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before making changes to your diet or supplement routine, especially if you have a history of hormone-sensitive conditions or are currently in treatment.