Live Educational Sessions

• Each week includes two educational podcasts and a live Café Catch-Up session, providing practical information, discussion and support throughout the programme.

  • Tuesday & Thursday - 19:30 – 20:15

    • Educational podcasts exploring the science of menopause, healthy ageing, exercise, nutrition and lifestyle strategies.

  • Saturday - 08:30 – 09:00

    • Café Catch-Up – a shorter session to review the week's learning, answer common questions, discuss progress and help you plan realistic goals for the week ahead.

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All sessions can be attended live in our private Facebook group or watched later at a time that suits you via the Café Menopause YouTube library.

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Week 1: Understanding the Menopause Journey

Podcast 1: The Female Hormonal Journey

A look at the major hormonal stages women experience throughout life, from puberty to post-menopause, and how changing levels of oestrogen and progesterone influence energy, mood, sleep, body composition, bone health, cardiovascular health and brain function.

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Podcast 2: How Menopause Begins

What actually happens during peri-menopause and menopause? We will explore the most common signs and symptoms, why they occur, and how hormonal changes can affect both physical and emotional wellbeing.

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Café Catch-Up

Understanding your own symptoms, identifying priorities, and setting realistic health goals for the weeks ahead.

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Week 2: Weight Gain and Heart Health

Podcast 1: Why Does Weight Collect Around the Middle?

Many women notice changes in body shape during menopause, particularly an increase in abdominal fat. We will explore the role of hormones, muscle loss, stress, sleep and lifestyle factors, together with the strategies shown to be most effective for managing body composition, cholestrol and liver health alongside heart health and wellbeing.

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Podcast 2: Cardiovascular Health in Menopause

Heart disease remains one of the leading health risks for women, yet it is often overlooked. Learn how menopause affects blood vessels, cholesterol, blood pressure and metabolic health, and discover practical ways to support long-term cardiovascular wellbeing.

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Café Catch-Up

Simple nutrition, movement and lifestyle habits that support metabolic and cardiovascular health.

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Week 3: Brain Health and Cognitive Function

Podcast 1: Brain Fog and Cognitive Health

Why do so many women experience forgetfulness, poor concentration and mental fatigue during menopause? This session explores the science behind brain fog and how changing hormone levels can affect memory, attention and cognitive performance. We will also discuss why women account for almost two-thirds of people living with dementia and what current research tells us about protecting brain health during midlife and beyond.

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Podcast 2: Lifestyle Strategies for a Sharper Mind

This session explores the evidence behind exercise, sleep, nutrition, stress management and social connection, and how these lifestyle habits may help improve concentration, support memory and protect long-term brain health as we age.

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Café Catch-Up

Reviewing progress, managing stress and creating practical routines that support both physical and mental wellbeing.

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Week 4: Bones, Joints and Long-Term Health

Podcast 1: Osteoporosis, Bone Health and Joint Health

Menopause accelerates bone loss, increasing the risk of osteoporosis and fractures. We will explore why this happens, the role of muscle and strength training, and the lifestyle factors that help maintain healthy bones and joints as we age.

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Podcast 2: Nutrition and Supplements for Menopause

A practical review of the nutrients most important during menopause, including protein, calcium, vitamin D and other key dietary considerations. We will also discuss the evidence surrounding common supplements and how to make informed choices.

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Café Catch-Up

Creating your long-term health plan and identifying the habits that will support healthy ageing for years to come.

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