Episode Details

Brain fog can be the symptom that scares you the most, because it doesn’t just make you tired, it makes you doubt yourself. If you’ve ever forgotten a simple word mid-sentence, walked into a room and blanked, or reread the same thing three times and still not absorbed it, you’re not alone. I’m Susie Garden, naturopath and clinical nutritionist, and I’m unpacking why brain fog is so common in perimenopause and menopause, and why it’s usually a functional shift you can improve, not the start of cognitive decline.

I dig into the oestrogen brain connection and how hormone fluctuations can disrupt memory, attention, processing speed and mood through neurotransmitters like dopamine and serotonin. Then I zoom out to the full-body drivers that often get missed: blood sugar swings that trigger the afternoon crash, rising inflammation during the menopausal transition, and the gut brain axis that links digestive health with mental clarity. I also explain why sleep fragmentation, especially those 2–3am wake-ups, can tank focus by reducing deep restorative sleep and the brain’s overnight clean-up systems.

You’ll leave with a grounded, practical roadmap: why stabilising blood glucose is often step one, how protein and fibre support steadier energy, why strength training helps insulin sensitivity and chronic inflammation, when omega-3s and magnesium may be useful, and the lifestyle basics that matter more than most supplements. If brain fog is sudden, severe, worsening, or comes with neurological symptoms, I also cover when to seek medical support to rule out issues like thyroid dysfunction or nutrient deficiencies. If this resonates, subscribe or follow, share it with a friend who needs reassurance, and please leave a five-star review so more women can find the show.

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Are you a woman feeling stressed, flat and experiencing the challenges of perimenopause or menopause?

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