Shows
Her Wisdom PodcastEp.4 Ags Gallard on Metabolic Health, Wellness Trend and Self TrustWhat if the key to feeling well wasn’t another diet or wellness trend — but simply learning to listen to your body again?In this week’s episode, Karen is joined by Ags Gallard, a metabolic nutritionist and coach helping women cut through the confusion around food, hormones, and health.Together they explore:What metabolic health really means (and why it’s not just about weight)How perimenopause impacts your body’s ability to cope with stress, sleep, and even alcoholThe myth of “one-size-fits-all” nutritionWhy unlearning old diet rules might be the most freeing thing you...
2025-10-1750 min
Work Family Me - Conversations with MaudeWTF To Eat In Perimenopause, A Conversation with Agata GallandAgs is a qualified Nutritional Therapist with an MSc in Personalised Nutrition and an ICF-accredited coach who specialises in supporting women in perimenopause with a blend of nutrition and integrative health and behavioural change to tackle the unique challenges of this stage. More about Ags here https://agsgalland.com/ and you can sign up to get her protein and fibre rich breakfast recipes here. 7 Quick Breakfast Recipes for Energy and No ExcusesIn this conversation Ags: blows my mind with a fact about metabolism that changes everythingConfirms that our 90s diet rules are n...
2025-06-0352 min
The Peri Pod (formerly Age with Intention)S3E10 Introducing The Peri PodIn this final episode of season 3, I reflect on the journey so far and introduce an exciting new direction for the podcast. Tune in to find out about my personal and professional reasons for shifting focus towards perimenopause and its myriad of challenges, from weight gain and insomnia to mood swings and nutritional confusion and overwhelm. If you're over 40 and are navigating the stressors of this life stage (but wish to thrive through it!), please tune in and get a sneak peek at the podcast’s fresh new identity: 'The Peri Pod'.Support the show
2024-07-1509 min
The Peri Pod (formerly Age with Intention)S3E9 Lasting weight loss with a powerful mind and body approach in perimenopauseLet's dive into a balanced approach to healthy weight loss for women over 40, especially those of us navigating perimenopause. In this solo episode, I introduce you to a dual approach to weight loss, including physical health and mental wellbeing, and challenge the stigmas surrounding weight loss and body image. I tell you why embracing BOTH aesthetic goals and mindset shifts are key to achieve sustainable, healthy, and empowering results. Whether you’re struggling with weight gain, body image or mood swings, I think that this episode will offer a holistic view to help create lasting habi...
2024-07-0821 minThe Peri Pod (formerly Age with Intention)S3E8 Beyond kegels: why pelvic health matters in navigating perimenopause with expert Clare BourneIn this episode, I’m chatting with pelvic health UK-based expert and author, Clare Bourne, to explore the often overlooked importance of pelvic floor health during perimenopause. Clare delves into the interconnectedness of pelvic floor muscles with overall body health and underscores why proactive and preventative measures are crucial, especially in our 40s and beyond. From understanding the basics of pelvic floor anatomy to the role of weight lifting and exercise, and the impact of hormonal changes during menopause, taking about her book (Strong Foundations), this episode is packed with actionable tips and moments worth jotting down. Cl...
2024-07-0141 minThe Peri Pod (formerly Age with Intention)S3E7 The thought ladder and how to improve mood and habits in perimenopauseIn this episode, I am introducing the powerful Thought Ladder technique, a cognitive tool, designed to help women in perimenopause shift from negative to positive mindsets through small, actionable steps. The episode addresses common unhelpful thoughts related to nutrition, body image, and overall wellbeing, and provides practical examples on how to implement the technique for more 'believable' and personalised beliefs and mantras and creating sustainable change that can help improve mood and habits. Listen to create realistic and achievable beliefs, boosting self-confidence and facilitating a healthier, happier self in your 40s and well beyond!To...
2024-06-2414 minThe Peri Pod (formerly Age with Intention)S3E6 Your mini-guide to protein in perimenopauseIn this episode, we focus on the importance of protein and balanced nutrition during perimenopause. Why protein is crucial for women in their forties? The episode offers practical tips for incorporating more protein into your diet, meal ideas, understanding current nutritional guidelines and the significance of balanced meals that include all macronutrients. This mini-guide will give you the knowledge to make smarter food choices for weight loss, better health and wellbeing in perimenopause and well beyond.00:57 The importance of balanced nutrition02:56 Understanding protein and its key functions05:56 Protein's role in hormonal balance and m...
2024-06-1726 minThe Peri Pod (formerly Age with Intention)S3E5 Optimising perimenopause sleep with adult sleep coach Carla ButlerAn insightful episode focusing on the importance of sleep in those perimenopause and menopause years! Sleep coach Carla Butler shares her expertise on how hormonal fluctuations affect sleep and offers practical tips to improve sleep quality. Learn about the different stages of sleep, morning sunlight benefits, effective and doable evening routines, and lifestyle factors that impact sleep. If you’re a busy woman over 40 wanting to optimise her sleep and overall wellbeing, this episode if for you!00:52 Meet Carla: The Sleep Coach02:57 Understanding sleep patterns in menopause03:30 Hormonal impact on sleep
2024-06-1046 minThe Peri Pod (formerly Age with Intention)S3E4 Are small steps really overrated?In this episode, Ags debunks a myth of small steps being embarrassing or useless. Let’s face it, we often crave quick results and get frustrated with tiny beginnings, especially when trying to overhaul habits that took YEARS to form. Tricky? Well, many of us feel embarrassed by the idea of starting so small..so what do we do? We don’t start at all! But here’s the thing: those small steps are crucial for the magic to happen.Whether it's sneaking in a short daily workout or adding an extra serving of veggies, these s...
2024-06-0310 minThe Peri Pod (formerly Age with Intention)S3E3 Resistance to change in your 40s and how to overcome itWe know what it's good for us. We know there are some things we need to create or to be different in our life, whether it's eating differently or whether it's exercising more or looking after ourselves and our stress levels. And yet we are not doing them. What the heck?In this episode, Ags discusses the common theme of resistance, particularly as it pertains to perimenopause and health-related changes. We dive into the natural ways of why resistance shows up when making lifestyle changes, the role of hormonal fluctuations during perimenopause on motivation and energy levels...
2024-05-2728 min
The Peri Pod (formerly Age with Intention)S3S2 Mini-guide to resistance training and consistency in perimenopause with Jackie LovettIn this episode, Jackie Lovett, a nurse with over 25 years of experience specialising in women's health, shares her insights on juggling her roles as a nurse, fitness, and nutrition coach. Based in Miami, Florida, she brings a wealth of knowledge about healthy ageing, managing menopause symptoms, and debunking myths around metabolism and weight gain in midlife. Jackie emphasises the benefits of resistance training and proper nutrition. We chat about the importance of protein and carbohydrates intake, and address common exercise misconceptions among women over 40. There is a lot of practical advice on setting realistic fitness goals, maintaining mo...
2024-05-2048 minThe Peri Pod (formerly Age with Intention)S3E1 Embrace change, embrace intention: season 3!Season 3 of Age with Intention is here! After a well-deserved and intentional break, I'm back with passion and energy to dive into intentional living and perimenopause. Get ready for episodes on mindset, healthy habits, sleep, pelvic floor health, perimenopause symptoms, and more. And, join me on my journey in Bali as I navigate new challenges, slower pace after a hectic 4 years and embrace intentional rest. Re-learning it all! Let's thrive together! Support the showPS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll...
2024-05-1311 minThe Peri Pod (formerly Age with Intention)SE2E13 Yoga beyond the mat: the whole-body wellbeing and letting go through menopause with Libby StevensonIn this episode, whether you’ve never done yoga, just starting out or practice regularly, Ags talks with Libby Stevenson, a post-menopausal yoga teacher and wellbeing advocate, who spills the beans on how yoga can be your midlife BFF, bringing benefits from head to toe around menopause.This episode covers: - why consider yoga in midlife? - whether you’re over 40, 50 or 60 and whether you prefer practicing in lycra or PJs. Libby shares her inspiring story of how she started with yoga just over 50 and became a yoga teacher only years after - debunking myths and...
2023-12-1753 minThe Peri Pod (formerly Age with Intention)S2E12 Healthy habits after 40: two powerful mindset shifts for lasting changeIn this episode, I am talking 2 powerful mindset shifts that can support healthy habits and how you think about your wellbeing in midlife. Whether you're a health novice or a seasoned pro frustrated with plateaus, I've got mindset shifts that can transform your wellbeing. Two main areas that act as barriers to achieving results or creating healthy changes we can sustain are around consistency and volume of change we introduce. So this episode is a deep dive into those two key beliefs: consistency over intensity and mastering one habit at a time. Actionable steps with in...
2023-12-1012 minThe Peri Pod (formerly Age with Intention)S2E11 Flourishing in change: early menopause and the self-knowing revolution with Oana CioabaIn this episode, join Ags speaking with Oana Cioaba, who is a coach and a business owner, in a candid conversation about her personal experience with early menopause. Oana shares her journey from the initial signs and diagnosis at age of 36 to the challenges and unexpected lessons along the way.We talk about the impact of early menopause on her life, work, and aspirations. From managing symptoms like hot flashes and brain fog to the emotional toll of fertility challenges, we explore how Oana navigated the complexities with resilience and self-awareness.As a c...
2023-12-0346 minThe Peri Pod (formerly Age with Intention)S2E10 Health on a budget - midlife wellness, practical tips and mindsetIn this episode, let’s dive into the world of budget-friendly health. With the chaos of life and rising prices, staying healthy can be a challenge. I break it down to three key elements: nutrition, mental health physical activity. This episode is PACKED with practical tips. If you are nodding along and think ‘I need this’ I guarantee that you will find here something that you can implement even today to be healthier on a budget. learn how to embrace seasonal produce and smart shopping and cooking that will give you nutrients and won’t break the bankmaintaining healthy mi...
2023-11-2638 minThe Peri Pod (formerly Age with Intention)S2E9 Thriving through 40s and perimenopause - the coaching advantageIn this episode, hear about the coaching magic as your wellness GPS. Should you try coaching? Is it for you? What to expect?!Join me in debunking coaching myths, exploring its power in, for example, transforming eating habits, and navigating health in your 40s. I share some personal insights and many practical examples of how coaching may work in real life, for YOU. This episode covers:- coaching vs. therapy - yes, demystified- coaching's impact and viewing it through different lenses: eating habits, overall health routines, midlife challenges and the proactive ap...
2023-11-2030 minThe Peri Pod (formerly Age with Intention)S2E8 Intentional sexy self-care, libido lies and midlife desire with Maude Burger-SmithIn this episode, Ags and her guest, Burnout and Sex, Love and Relationship Coach, Maude Burger-Smith, delve into the often-overlooked link between stress, daily habits and sexuality, particularly relevant for women over 40. This light yet insightful conversation challenges common misconceptions about women's sexuality as they age, encouraging a shift in perspective. We challenge the idea that desire diminishes after 40 and emphasise the importance of exploring one selves, understanding responsive desire, and reclaiming pleasure in our hectic lives! The episode covers it all - from impact of physiological changes during perimenopause, body image, orgasms, concept of turn ons v...
2023-11-1251 minThe Peri Pod (formerly Age with Intention)S2E7 How to become own health and wellness advocate in midlifeIn this podcast episode, the focus is on advocating for yourself and taking ownership of your health and wellbeing, especially as women in their 40s, 50s, and 60s. The episode highlights the importance of questioning and challenging advice and information received from doctors, social media or other sources. It also encourages self-education and staying open to different possibilities. I chat about the value of talking about your health concerns and seeking support through coaching or mentoring to achieve your wellness goals. I am certain this episode will make you think and can offer an important discussion on be...
2023-11-0626 minThe Peri Pod (formerly Age with Intention)S2E6 Mindful menopause - elevate your wellbeing with knowledge with Tania DaltonIn this episode, follow the incredible journey of Tania Dalton, post-menopausal coach and personal trainer and who took on an Ironman triathlon during onset of menopause (whaaat?!). Tania's not just sharing her inspiring personal story but also showing how knowledge can help women in their 40s make better choices for their wellbeing.I loved this conversation where we talked juicy details about Tania's experience with hot flashes, sleep issues, and how understanding perimenopause empowered her to adapt her lifestyle. It's a reminder that knowledge can be your superpower when it comes to staying healthy. Especially important when...
2023-10-2940 minThe Peri Pod (formerly Age with Intention)S2E5 Thinking of biohacking or a new diet? Do this insteadIn this episode, we dive into the unsexy but crucial fundamentals of health and wellness. We discuss why you shouldn't rush into yet another diet or challenge and instead focus on these four key elements. These may not be the most exciting topics, but they are the building blocks for a healthier and more vibrant YOU, especially in your 40s and as you hitting perimenopause. So, before you go hunting for the latest miracle diet or biohacking trends, make sure you've got these basics down. They're your keys to lasting wellness. And remember, even though they may n...
2023-10-2336 min
Coaching in FocusS4 E3 Coaching Clients for Mindful Ageing with Ags GallandIn this episode, Joseph Grech, Coaching Psychologist, welcomes Ags Galland, a Nutrition and Health Coach, to discuss the concept of mindful ageing and coaching. Ags shares her expertise and experiences in the field, particularly focusing on how nutrition and coaching can support individuals as they age. The conversation explores the importance of self-awareness, making intentional choices, and addressing various aspects of aging, including physical and mental health, body image, and self-esteem. Ags emphasizes the value of knowledge, resources, and research in the pursuit of healthy aging and provides recommendations for books and podcasts that delve...
2023-10-1927 minThe Peri Pod (formerly Age with Intention)S2E4 How to set health goals like a proReady to redefine goal setting beyond the corporate world and master your health desires with intention? In this episode of Age with Intention let's embark on a fun and clear exploration of setting goals for your health and wellbeing in your 40s. Whether it's weight loss, fitness, or any health objective, I want to show you how to visualise success and what are 3 key things to an effective personal wellbeing goal. Discover the magic of micro-actions, the importance of planning and knowing your WHY. Join me here to listen how to make your health goals a...
2023-10-1615 minThe Peri Pod (formerly Age with Intention)S2E3 Why to think of ageing when you're in 40s?In this episode, I talk about why it may be important to think of ageing even when you're 40. NOT the usual dreadful and dark thinking though! I invite you to reframe how you view ageing and how to add more intention to it. Tune in today to listen around prevention vs treating health issues, BS around societal midlife standards and possibilities and opportunities vs tiredness and challenges in midlife. I'm really passionate about this topic and profoundly care that we all can find our own ways of embracing ageing and redefining what it means to us. Here's t...
2023-10-0825 minThe Peri Pod (formerly Age with Intention)S2E2 What are your wellness non-negotiables?In this episode, I discuss the power of wellness non-negotiables. Some things and practices and routine you repeat daily and when you miss it, you often feel icky or uncomfortable. Think about them as your baseline for wellness - as long as you do them, it's all good! Anything on top of it may be considered an extra.Listen to the episode to find out what are some of my non-negotiables (there a few more, but I share here my chosen 5!) and how to create yours to support your wellbeing and feeling amazing in your 40s and...
2023-10-0116 minThe Peri Pod (formerly Age with Intention)S2E1 Recharged and reconnecting: catching up after podcast hiatusA sweet and short episode to say hello again, give you some 'behind the scene' updates and share what I've been up to lately. From my nutritional therapy degree updates to personal adventures, I am sharing all the juicy details of how life has been lately and what's happening going forward on the podcast. So grab your favourite drink, cozy up, and join me for this catch-up session!Support the showPS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive...
2023-09-2918 minThe Peri Pod (formerly Age with Intention)S1E11 Yoga for strength and longevity with Adri Szigeti at Bobble YogaCan yoga be beneficial for you as you age?Join me and Adri s in this informative and calming conversation where we chat about a different side of yoga. Adri Szigeti is the founder of Bobble Yoga, a Bristol based yoga studio 'where you don't need to wear fancy pants' ;-) Adri and I dive into a conversation around how to challenge your body while quieting your mind and how yoga can be amazing tool for building strength and health practice, which is so important as we grow older. This episode covers:- B...
2022-04-2046 minThe Peri Pod (formerly Age with Intention)S1E10 Thrive as you age: how's your sleep?Sleep matters - and I bet you've heard this before.In this episode, linked to the Thrive as You Age guidebook (download for FREE at www.andbloom.co), we talk about how daytime habits can affect your sleep quality, and how the quality really matters to your daytime habits. It's a full circle! Like everything around holistic health, we look at sleep from a different angle - linking it to ageing, your eating habits, and talking briefly about a few things you can practice to always have the best rest. This episode covers:...
2022-04-0429 minThe Peri Pod (formerly Age with Intention)S1E9 How and why to practice mind-body connection with Emma SaundersWhat is mind-body connection and why it matters as we grow older? Can listening to our body improve our overall wellbeing?Join me and Emma Saunders in this lovely, warming and insightful conversation on mind-body connection. Emma is a wonderful (and busy) human - a yoga teacher, yoga teacher trainer, self-care advocate, mama of 2, and the founder of Simply Selfcare. We dive into womens' wellbeing around time of life transitions, how listening to your body can be done daily and why it matters. I loved Emma's calm and positive presence, and insightful tips for real wellness in...
2022-03-2149 minThe Peri Pod (formerly Age with Intention)S1E8 Thrive as you age: impact of stressStress is a buzzword these days, but do you know how it really works in your body and how it impacts you as you age?Stress is a physiological response to what happens around you, and it has a big impact on how your body functions from your digestion, mood, sleep , immunity to energy levels. It's important to recognise how stress impacts your wellbeing and what are some ways you can identify for yourself and set up a routine that will help you find ways to ease your days and close your stress cycle. This...
2022-03-0731 minThe Peri Pod (formerly Age with Intention)S1E7 Libido, sexy science and burnout with Maude Burger-SmithWhat is burnout and how to recognise it? And, what sex and libido got to do with it? Maude is a women's burnout and certified sex, love and relationship coach, supporting hard working weary women who are tired of being tired and overwhelmed. We go a long way, back to our first busy, fun and stress-free (seemed like) corporate years in London. Over the years some things changed, and some stayed the same. I was both excited, grateful and intrigued to record this episode, and I hope that listening to Maude talk about burnout and sexy science...
2022-02-2141 minThe Peri Pod (formerly Age with Intention)S1E6 Thrive as you age: how to properly hydrateIn this solo episode you will learn about one of the key healthy habits, including simple routines that support your health and wellbeing as you age. I talk about hydration - why it matters as you age and how to hydrate better. This episode is also packed with some easy tips that you can implement today. If you're finding yourself thinking that water drinking sounds 'so easy', I encourage you to definitely check out this episode. We often underestimate the power of simple habits!'Hydration' is based on the Thrive as You Age workbook, which you can...
2022-02-0726 minThe Peri Pod (formerly Age with Intention)S1E5 Hormones, periods, menopause - balancing act with: Abby ForemanHow's your knowledge about hormones, beyond monthly periods? I'm joined by Abby Foreman, a registered Nutritional Therapist based in the U.K, the Founder of AFNutrition and Creator of the Hormone Rebalance Programme. Abby works with people from all over the world and is determined to bring women back into their power using the tools they already possess (and you'll learn some of these tools in the episode!). We discuss all things hormones, how balancing oestrogen and progesterone is important for your overall health, what PMS signs really are, what to eat to balance your e...
2022-01-2457 minThe Peri Pod (formerly Age with Intention)S1E4 Thrive as You Age: nourish your bodyIn this episode you will learn about one of the key healthy habits, including simple routines that support your health and wellbeing as you age. I talk about nourishing your body with a few simple nutrition tips that you can implement today, explain why it matters as you get older and what are some practical things you can implement into your routine today. 'Nourish' is based on the Thrive as You Age workbook, which you can download for FREE on my website at www.agsgalland.com. Each section of the workbook is packed with useful digestible information and...
2021-12-2036 minThe Peri Pod (formerly Age with Intention)S1E3 Astrology for intentional living and as a cosmic blueprint for your life with: Sofia AdlerDiscover the magic of astrology and how it links with intentional ageing and living. In this conversation style episode, you will hear about how to lean into being more of yourself and how to own your unique authentic expression. Learn what actually IS astrology, how to work with your birth chart and recognise if you're on the right path. Sofia and I talk spirituality, self-trust and looking for guidance within rather than externally, being part of something bigger (clue: the Universe) and how to be more yourself - especially as you grow older. Check out the show...
2021-12-1358 minThe Peri Pod (formerly Age with Intention)S1E2 How to lead with intuition as you grow older with: Naama ZusmanIn this conversation style episode, you will hear about the power of the intuitive way of living and how to recognise what actually is intuition and how does it feel, so you can distinguish it from all the 'shoulds' and the unhelpful mind chatter. Me and Naama Zusman talk about reconnecting with yourself, self-awareness and how they matter as we age and provide a few helpful practices you can start today to learn how to lead with intuition. So helpful for both intuition beginners and pros! For the show notes and links, head over to www.agsgalland...
2021-12-0642 minThe Peri Pod (formerly Age with Intention)S1E1 Why to age with intention?In this first full (solo) episode, I chat to you about ageing with intention, what it really means and why it might be important for you to consider. I touch on some practical tips and examples and also show you how your life might look differently if you choose to age with intention and overcome the dread of growing older. For more details and learning how to work with me via 1:1 coaching, please go to agsgalland.comSupport the showPS. Subscribe, follow, and leave a review to support the podcast. As a...
2021-12-0222 minThe Peri Pod (formerly Age with Intention)Trailer: an intro to Age with IntentionThis is the trailer for Age with Intention, where you find out about the 'why' behind the podcast, what to expect going forward and why to choose to subscribe to the show today. Curious? Dive in now!Find out more about me, my credentials and 1:1 coaching at agsgalland.comSupport the showPS. Subscribe, follow, and leave a review to support the podcast. As a thank you, I'll be selecting one reviewer each month to receive a FREE coaching session. Don't miss out! Book a free call with me...
2021-09-0910 min
My Career StoryAgs Galland, Holistic Wellness and Nutrition CoachAgs' career story covers:- how learning what she didn't want to do, and a passion for trying different foods, lead her towards a purposeful career in health and wellness coaching- what she has learnt from her clients so far- why she loves about running her own business
2020-09-1435 min