Owning Your Menopause

About 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 share their experiences, good and bad, alongside expert guests who will help you start Owning Your Menopause.

Publisher

Urban Podcasts

Category

health & fitness

Language

en

Explicit

No

First episode

1 May 2024

Latest episode

5 Oct 2025

Latest episodes

39 episodes in the feed.

1. 

   5 Oct 2025

   Nutrition Hacks for Midlife with Emma Bardwell

   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. With her trademark clarity and no-nonsense style, she offers tools you can start using right away to feel more in control of your health. What You’ll Learn: - Gut Health Matters – Why upping your protein, fibre and plant-based foods can ease symptoms and boost resilience. - Keep It Simple – The power of sustainable, personalised habits over restrictive diets. - Test and Tweak – How Emma’s 8–12 week experiment approach helps you discover what really works for your body. Emma Bardwell is a registered nutritionist, health writer and author of The Perimenopause Solution (https://www.amazon.co.uk/Perimenopause-Solution-control-hormones-before/dp/1785043641/ref=sr_1_5?crid=Y51JNZ2PGSCN&dib=eyJ2IjoiMSJ9.y4MBjjt4UrAZzYkq8hEDnOlhz3-JQWqbh6m1p5mB5ZKIA-bqeGDhj_X3Nl4PX1T5CKWB1oUyABlhmzkMJ_3s_lgaoIpZHBLPqVwnJzIGWP8.X81l6QVylj_k1vVkVrmUFXlBAmPx_EQUr-z3_sx08kU&dib_tag=se&keywords=emma+bardwell&qid=1759309925&sprefix=emma+bardwell%2caps%2c96&sr=8-5) and The 30g Plan. (https://www.amazon.co.uk/30g-Plan-protein-plants-weight/dp/1785045695/ref=sr_1_1?crid=Y51JNZ2PGSCN&dib=eyJ2IjoiMSJ9.y4MBjjt4UrAZzYkq8hEDnOlhz3-JQWqbh6m1p5mB5ZKIA-bqeGDhj_X3Nl4PX1T5CKWB1oUyABlhmzkMJ_3s_lgaoIpZHBLPqVwnJzIGWP8.X81l6QVylj_k1vVkVrmUFXlBAmPx_EQUr-z3_sx08kU&dib_tag=se&keywords=emma+bardwell&qid=1759309925&sprefix=emma+bardwell%2caps%2c96&sr=8-1) As well as her one-to-one clinic, Emma runs Menopause In The Workplace sessions that are open to all. Marrying the latest research with a decade of expertise and experience, she help organisations break down barriers to build a culture of understanding and inclusiveness. Owning Your Menopause is produced by Urban Podcasts (http://urbanpodcasts.co.uk).

2. 

   21 Sept 2025

   Rethinking Weight and Mindset with Sarah Wrigglesworth

   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 You’ll Learn - Master Emotional Triggers: Learn to identify and reframe emotional patterns that drive overeating, building healthier habits for life. - Embrace Self-Compassion: Discover why nurturing a kinder relationship with your body is key to boosting confidence and resilience. - Harness the Power of Therapy: Understand how professional support can uncover root causes of challenges and support long-term weight management goals. Sarah’s empathetic and insightful guidance empowers you to embrace your body with kindness, paving the way for a vibrant, confident menopause journey. Sarah Wrigglesworth, MBACP Sarah is a qualified and experienced psychotherapist who has supported thousands of women through the complex challenges of weight, wellness, and life transitions such as menopause. A popular public speaker, she also leads a wide range of courses and support groups. With a calm, insightful presence, Sarah helps clients uncover their own answers, empowering them to create a more sustainable, compassionate relationship with their bodies. Passionate about helping women find peace with their past, shift unhelpful patterns, and reconnect with their inner strength, Sarah offers a space for healing that goes beyond quick fixes. Her work supports clients in moving forward with clarity, confidence, and self-trust. You can follow Sarah on Instagram here (https://www.instagram.com/sarahwrigglesworththerapy/) Sarah is a guest speaker at Kate’s upcoming weight management focused day retreat The Shift (https://www.theshift.life/). Owning Your Menopause is produced by Urban Podcasts (http://urbanpodcasts.co.uk).

3. 

   7 Sept 2025

   Fitness, Family and Fun: Gemma Atkinson’s Midlife Glow-Up

   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. (https://www.gemandtonic.shop/) Key Moments - Fitness for Balance: Gemma shares how workouts keep energy high and menopause symptoms at bay. - Mindset Shift: We explore how by reframing menopause as a fresh chapter boosts confidence and joy. - Community Support: We share the importance of connecting with others and how ithelps navigate this life stage with ease. Gemma’s infectious energy inspires us to tackle menopause with strength, laughter, and a sense of adventure. Host of weekdays on Hits Radio Drive Time, Gemma's a firm favourite on the airwaves and now hosts her own podcast 'The Overshare with Gemma Atkinson', the first series reaching number 1 in the Apple Podcast charts with over 500k downloads and over 11 million impressions on the podcast's social accounts. Series 2 is already out! In 2023/24 Gemma and her partner Gorka Marquez filmed two hugely popular Docuseries for W Channel UKTV with their family, 'Life Behind the Lens' packed with honest, relatable, unfiltered family moments. With over 2 million followers online she regularly works with brands that align with her ethos and passions including Symprove, All Plants, Holland & Barrett as well as household names such as eBay, Vodafone, Purina, Hamleys, SKY, Reebok to name but a few. Gemma's also written 4 books, 'The Ultimate Body Plan (https://www.amazon.co.uk/Ultimate-Body-Plan-Gemma-Atkinson/dp/0008309299/ref=asc_df_0008309299/?tag=googshopuk-21&linkCode=df0&hvadid=310823491886&hvpos=&hvnetw=g&hvrand=1817071968740629774&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1006886&hvtargid=pla-627789721804&psc=1&th=1&psc=1)', 'The Ultimate Body Plan for New Mums (https://www.amazon.co.uk/Ultimate-Body-Plan-New-Mums/dp/1472283805/ref=sr_1_1?crid=1B7N0SFBRFGNV&keywords=Gemma+Atkinson&qid=1652271070&s=books&sprefix=gemma+atkinson+%2cstripbooks%2c50&sr=1-1)' and children's books 'Dogs Don't Dance (https://www.amazon.co.uk/Dogs-Dont-Dance-CBeebies-Presenter/dp/0702329487)' & 'Let's Get Ready' (https://www.amazon.co.uk/Lets-Get-Ready-Easy-Start/dp/0702329479). Owning Your Menopause is produced by Urban Podcasts (http://urbanpodcasts.co.uk).

Who has been a guest on Owning Your Menopause

Names identified in recent episode analyses. Showing up to five guests.

• Anna
• Sophie
• Kelly Swingler
• Dr Linia Patel

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Spotify

5.0 / 5

7 ratings

Podcast Authority Score: 33 / 100

A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.

Quality

54

Social presence

0

YouTube

0

Engagement

32

Contact Owning Your Menopause

Guest appearances

Books guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.