The Henpicked Podcast

Menopause, it’s always been around, as long as they’re been women on this earth and they’ve lived long enough, there’s been the menopause. Yet we still have outdated mindset and too little awareness, education and support. Today, we’re in a different time - we’re living for longer, working for longer, and too many of us are struggling through this life transition. We all experience menopause differently but you are not alone. This podcast brings you up-to-date, expert information and top tips to help empower you to make informed decisions that are right for you: how you experience menopause, manage symptoms and long-term health. It’s time for change. Your menopause, your choice.

More Than Periods: The Lifestyle Medicine Approach to Menstrual Health | Sally Leech | EP 102 07/13/2026

More Than Periods: The Lifestyle Medicine Approach to Menstrual Health | Sally Leech | EP 102 What is lifestyle medicine — and how can it support your menstrual health? In this Lunch & Learn session, Handpicked's Deborah Garlick sits down with Handpicked director Sally Leach to open up a wide-ranging conversation about lifestyle medicine and its role in menstrual health — from everyday cycle symptoms through to serious conditions like PMDD, endometriosis, adenomyosis, fibroids and PCOS. Our hormones interact with nearly every system in the body — metabolism, inflammation, brain chemistry, sleep, gut health and emotional wellbeing — yet menstrual health is still routinely dismissed as "just periods." Sally is clear that lifestyle medicine is never a replacement for medical care, but that the two working together, alongside self-awareness and symptom tracking, can meaningfully improve quality of life. Together, we explore: (00:01:09) What lifestyle medicine actually means — and its link to menstrual health (00:05:44) Why lifestyle medicine isn't a replacement for medical care (00:08:49) PMDD: symptoms, the luteal-phase pattern, and reframing "what's my body telling me?" (00:10:55) Endometriosis: chronic inflammation and how nutrition, movement and pacing can help (00:12:40) Adenomyosis and fibroids: heavy bleeding, anaemia, and iron (00:13:58) Why PCOS has been renamed PMOS — and what that means for treatment (00:17:22) Tracking symptoms and quality-of-life impact to be taken seriously by a GP (00:19:31) Small, sustainable changes over the "from Monday" overhaul (00:23:48) Supporting a daughter with heavy, disruptive periods (00:30:59) Health inequalities in menstrual healthcare and diagnosis Menstrual health doesn't just affect people during "that time of the month" — it can shape energy, mood, sleep and concentration all month long, and it shows up at work, at school and at home. This session is for anyone who wants to understand it better, whether you're living with a menstrual health condition, supporting someone who is, or leading a team. This session was recorded live as part of Handpicked's free Lunch and Learn series, run by specialists in menopause and women's health. For more sessions, visit handpicked.net. /episode/index/show/henpickedmenopausepodcast/id/42052180

PMDD: The Condition That Can Be Mistaken for Everything Else | Pheobe Williams | EP 101 06/29/2026

PMDD: The Condition That Can Be Mistaken for Everything Else | Pheobe Williams | EP 101 What is PMDD — and why does it matter at work? In this Lunch & Learn session, Henpicked's Sally Leech sits down with Phoebe Williams, CEO and founder of , to open up an important and often misunderstood conversation about premenstrual dysphoric disorder. PMDD affects roughly 1 in 20 people and can be so severe it's classified as a disability under the Equality Act 2010 — yet many who live with it spend years being dismissed, misdiagnosed, or simply not believed. Henpicked is proud to be a supporter of The PMDD Project, having donated £5,000 from the Menstruation and Menopause Friendly Employer Awards 2025 event — a testament to their commitment to championing menstrual health in and beyond the workplace. Together, we explore: (00:01:07) What PMDD actually is — and how it differs from PMS (00:02:29) The symptoms: from severe anxiety and depression to suicidal ideation, and why it's so often missed (00:04:32) Why PMDD is frequently misdiagnosed as bipolar disorder or depression — and the importance of cycle tracking (00:05:59) Phoebe's personal journey: living with PMDD from her teens without knowing what it was (00:10:07) How diagnosis works, and why persistence with healthcare professionals is often essential (00:11:46) Treatment options — from SSRIs and luteal-phase dosing to lifestyle changes, supplements, and therapy (00:14:37) What causes PMDD — genetics, trauma, and the emerging links with neurodiversity (autism and ADHD) (00:16:29) The relationship between PMDD and perimenopause, and why hormonal sensitivity can make menopause particularly challenging (00:21:36) Practical strategies for navigating life with PMDD — including diary planning, building a luteal phase toolkit, and tapping into community (00:25:11) The work of The PMDD Project: supporting individuals, training healthcare professionals, and educating employers PMDD doesn't just affect people at home — it affects them at work, in their relationships, and in how they see themselves. This session is for anyone who wants to understand it better, whether you're living with it, supporting someone who is, or leading a team. If you are experiencing suicidal thoughts or are in crisis, please reach out to the Samaritans or your local emergency services. You are not alone. Find out more about The PMDD Project: @thepmddproject About Henpicked: Henpicked is the home of the Menopause Friendly Accreditation — supporting organisations to create truly inclusive, informed workplaces for everyone experiencing menopause and menstruation. Find out more at /episode/index/show/henpickedmenopausepodcast/id/41729650

What Your GP Actually Needs to Know About Your Period (And How to Tell Them) | Dr Clare Spencer | EP 100 06/14/2026

What Your GP Actually Needs to Know About Your Period (And How to Tell Them) | Dr Clare Spencer | EP 100 How to Talk to Your GP About Menstrual Health | with Dr Clare Spencer Do you ever walk into a GP appointment and forget half of what you wanted to say? Or wonder whether your symptoms are "bad enough" to mention? You are not alone — and this episode is here to change that. In this Lunch & Learn session, Henpicked's Sally Leech sits down with Dr Clare Spencer — GP, women's health specialist, and menopause expert — for a frank, empowering conversation about how to get the most from your GP when it comes to menstrual health. Whether you're dealing with heavy bleeding, cyclical mood changes, suspected endometriosis, or PMDD, Dr Clare cuts through the jargon and tells you exactly how to prepare, what to say, and what questions to ask. Together, they explore: What "normal" actually looks like when it comes to periods — and why it varies so much from person to person The moment you should stop putting up with symptoms and seek help How to keep a menstrual diary and why tracking two full cycles can transform your appointment How to describe your symptoms clearly — without needing to know the medical terminology The questions you should always ask your GP about diagnosis, investigations, and treatment options What to expect if you're referred to a gynaecologist — and how to advocate for yourself along the way A deep dive into PMDD: diagnosis, the role of antidepressants, HRT, and the Mirena coil Why conditions like endometriosis, fibroids, and PCOS (now known as PEMO syndrome) are often undertreated — and how to push for the right care How to find the right GP for women's health, including Women's Health Hubs Your symptoms are valid. Your quality of life matters. And you do not have to suffer in silence. Resources mentioned in this episode: NAPS (National Association for Premenstrual Syndromes): pms.org.uk The PMDD Project: thepmddproject.com Cycle tracking apps mentioned by listeners: Clue, Harded, Cycles, Moody, Stardust The Henpicked Podcast is brought to you by Henpicked: Menopause in the Workplace — the team behind the Menopause Friendly Accreditation. We're on a mission to create workplaces where everyone experiencing menopause and menstruation can thrive. /episode/index/show/henpickedmenopausepodcast/id/41556815

What They Never Taught You at School: Harnessing the Power of Your Menstrual Cycle | Emily Smith from MOONCUP | EP 99 05/25/2026

What They Never Taught You at School: Harnessing the Power of Your Menstrual Cycle | Emily Smith from MOONCUP | EP 99 What They Never Taught You at School: Harnessing the Power of Your Menstrual Cycle Did you know your hormones shift through four distinct phases every month — and that understanding those shifts can genuinely change how you work, rest, move, and feel? In this Lunch & Learn session, Deborah Garlick is joined by Emily Smith, Head of Sales at MOONCUP, for an eye-opening conversation about the menstrual cycle — the kind of conversation most of us never had at school. Emily walks us through the science behind each phase of the cycle, what's really happening in your body, and — most importantly — how you can work with your natural rhythms rather than pushing against them. Whether you're scheduling important meetings, choosing what to eat, or simply trying to understand why some weeks feel effortless and others feel like wading through treacle, this episode is packed with practical, evidence-based insight. This episode is especially timely, releasing just days before Menstrual Hygiene Day on 28 May. In this episode: The four phases of the menstrual cycle — and what's actually happening in your body during each one Why you feel low-energy and reflective at certain times of the month (and why that's completely normal) How rising oestrogen during the follicular phase links to serotonin, confidence, and cognitive performance Practical ways to align your work tasks, social plans, and exercise with your cycle Nutrition tips for each phase — including why your body genuinely craves dark chocolate (and it's not just willpower) How to start tracking your cycle, with or without an app The truth about what's in most mainstream period products — and why it matters for your health and the planet Why working with your cycle isn't "being difficult" — it's evidence-based self-knowledge About Mooncup Mooncup has been raising the standard for period care for over 20 years. Pioneers of the world's first medical-grade silicone menstrual cup, they've grown into a full range of health-first, sustainable period care — including organic pads, tampons, liners, and period pants — all made without petroleum plastics, synthetic dyes, or hidden ingredients. B Corp certified, vegan certified, and proudly independent, Mooncup is on a mission to make period care that works with your body, not against it. Their products are available in Boots, Sainsbury's, Ocado, and Holland & Barrett, and they also supply free-access period care to workplaces, gyms, and hotels across the UK. 📸 Instagram: 👔 LinkedIn: 📘 Facebook: /episode/index/show/henpickedmenopausepodcast/id/41312090

What Men Get Wrong About Menopause — And How to Get It Right | Rob Kemp & Joe Warner | EP 98 05/11/2026

What Men Get Wrong About Menopause — And How to Get It Right | Rob Kemp & Joe Warner | EP 98 Menopause affects all of us. Half the population experiences it firsthand — and the other half through the people they love. Yet most men feel completely lost when their partner goes through it. In this Henpicked Lunch and Learn session, we're joined by authors Rob Kemp and Joe Warner, who share what drove them to write their practical guide for male partners, what surprised them most in their research, and why the gap between men's good intentions and their actual impact is so wide — and so fixable. Rob Kemp is a men's health journalist and author with decades of experience writing about men's wellbeing, relationships, and midlife. Joe Warner is a writer, editor and author whose personal experience of his partner's perimenopause journey led him to seek out the book he wished had existed — and eventually, to write it. Together, they've created a practical, honest playbook for men navigating menopause alongside their partners. Together, we explore: Why men often have great intentions but poor execution when it comes to supporting their partners The three things men actually need: knowledge, communication, and shared power Why trying to "fix" menopause is one of the most common — and damaging — mistakes men make The "heard, hugged or helped" framework for navigating difficult conversations The daily battery check-in habit that helps couples stay on the same team Why men should be going to GP appointments — and how to prepare How menopause can become a catalyst for stronger, more honest relationships We also discuss the psychological impact of menopause that often goes unacknowledged, the reality of medical gaslighting, and why a little knowledge really does go a long way. This conversation is a powerful reminder that menopause isn't just a women's issue — it's a relationship issue, a workplace issue, and everyone's business. 🔗 Connect with Rob Kemp: 🔗 Connect with Joe Warner 🎧 About Henpicked The Henpicked Podcast shares audio recordings from our free Lunch and Learn sessions — expert-led events designed to raise awareness and support women's health in the workplace. For over 13 years, Henpicked has been supporting women and working with organisations to create more inclusive, informed workplaces. To learn more or join an upcoming session, visit: You can also follow Henpicked on social media for updates, resources, and expert insights. /episode/index/show/henpickedmenopausepodcast/id/41195175

Endometriosis in the Workplace: Symptoms, Support & What Employers Must Know | Ep 97 04/20/2026

Endometriosis in the Workplace: Symptoms, Support & What Employers Must Know | Ep 97 Endometriosis affects 1 in 10 women worldwide. Yet for many, it takes years to be diagnosed—and even longer to be understood. In this Henpicked Lunch and Learn session, we’re joined by Dr Vickie Williams, who shares both her personal experience and research-led insights into endometriosis and its impact—particularly in the workplace. Dr Vickie Williams recently completed her PhD at The Open University, focusing on endometriosis, menstrual policy, and the lived experience of working with a long-term condition. Together, we explore: What endometriosis actually is and how it affects the body Why diagnosis can take 8–12 years The wide range of symptoms, from pain and fatigue to gastrointestinal issues and fertility challenges The impact on careers, performance, and workplace progression Why endometriosis is often misunderstood or dismissed as “just a bad period” Practical ways individuals can manage symptoms day-to-day How workplaces can better support employees living with endometriosis We also discuss the emotional toll of living with a chronic condition, the importance of being believed, and how small changes in the workplace can make a significant difference. This conversation is a powerful reminder that endometriosis is not just a health issue—it’s a workplace issue too. 🔗 Connect with Dr Vickie Williams Linktree: PhD Thesis: TED Talk: 🎧 About Henpicked The Henpicked Podcast shares audio recordings from our free Lunch and Learn sessions—expert-led events designed to raise awareness and support women’s health in the workplace. For over 13 years, Henpicked has been supporting women and working with organisations to create more inclusive, informed workplaces. To learn more or join an upcoming session, visit: You can also follow Henpicked on social media for updates, resources, and expert insights. /episode/index/show/henpickedmenopausepodcast/id/40728575

Autism, ADHD & Menopause: Why Symptoms Can Suddenly Intensify | Dr Clare Spencer | Ep 96 04/06/2026

Autism, ADHD & Menopause: Why Symptoms Can Suddenly Intensify | Dr Clare Spencer | Ep 96 Autism, ADHD and menopause are being talked about more than ever — but this is still a developing and often misunderstood area of women’s health. In this expert-led Henpicked Lunch & Learn, Deborah Garlick is joined by menopause specialist Dr Clare Spencer to explore how neurodiversity and menopause intersect — and why symptoms can feel suddenly overwhelming during this transition. From late diagnoses to hormonal changes in the brain, this episode unpacks the emerging science, lived experiences, and practical ways to seek support. You’ll hear: • What we mean by neurodiversity, including ADHD and autism • Why many women are underdiagnosed — particularly later in life • How hormonal changes during perimenopause affect the brain and neurochemicals • Why symptoms like anxiety, brain fog and overwhelm can feel intensified • The difference between lifelong neurodiverse traits and menopause symptoms • Why perimenopause (not just menopause) is often when challenges begin • The concept of “masking” — and why it can break down during menopause • How to advocate for yourself with healthcare professionals • Why finding the right support may take time and persistence • What workplaces can do to better support neurodivergent employees This is a thoughtful, evidence-informed conversation that highlights just how individual the menopause experience can be — especially when combined with neurodiversity. As discussed in the session, this is an evolving area with growing research, but one thing is clear: awareness, understanding and support are essential. About Dr Clare Spencer This episode features Dr Clare Spencer, GP and menopause specialist at My Menopause Centre. Dr Spencer has extensive experience supporting women through perimenopause and menopause and is part of the clinical team at: 🌐 My Menopause Centre 📱 Instagram My Menopause Centre is CQC-rated Outstanding and provides specialist, evidence-based menopause care. About Henpicked Henpicked has been supporting women and working with organisations to create more inclusive, informed workplaces for over 13 years. Through expert-led Lunch & Learn sessions, accreditation programmes and trusted resources, Henpicked continues to drive menopause and women’s health awareness in workplaces and beyond. To join future free Lunch & Learn sessions, visit: /episode/index/show/henpickedmenopausepodcast/id/40715660

Why Periods Are Still a Workplace Taboo | Menstrual Health with Talycia Nayee | Ep 95 03/23/2026

Understanding HRT: A Practical Guide for Women 40+ | Ep 94 03/09/2026

Understanding HRT: A Practical Guide for Women 40+ | Ep 94 Hormone Replacement Therapy (HRT) remains one of the most talked-about — and often misunderstood — aspects of menopause. In this expert-led Henpicked Lunch & Learn, Deborah Garlick is joined by menopause specialist Dr Clare Spencer to answer the most frequently asked questions about HRT — clearly, calmly and based on current medical evidence. From understanding what HRT actually does in the body, to exploring risks, benefits, cancer concerns, blood clot history, different product options and what to do if the first type doesn’t suit you — this episode provides practical, balanced guidance. You’ll hear: What HRT is and how it works during perimenopause and postmenopause Why some women need progesterone alongside oestrogen The different types of HRT available today (patches, gels, sprays, tablets and coils) The real risks of HRT — including breast cancer and blood clots — explained in context The proven long-term benefits for bone and heart health What to consider if you’ve had cancer, endometriosis or other medical conditions When to seek specialist referral Why finding the right type and dose can take time This is a grounded, evidence-based conversation designed to help you separate myth from medical fact — and feel more confident discussing your options with a healthcare professional. About Dr Clare Spencer This episode features Dr Clare Spencer, GP and menopause specialist at My Menopause Centre. Dr Spencer has extensive experience supporting women through perimenopause and menopause and is part of the clinical team at: 🌐 My Menopause Centre 📱 Instagram: My Menopause Centre is CQC-rated Outstanding and provides specialist, evidence-based menopause care. About Henpicked Henpicked has been supporting women and working with organisations to create more inclusive, informed workplaces for over 13 years. Through expert-led Lunch & Learn sessions, accreditation programmes and trusted resources, Henpicked continues to drive menopause and women’s health awareness in workplaces and beyond. To join future free Lunch & Learn sessions, visit: /episode/index/show/henpickedmenopausepodcast/id/40265520

How Ethnicity Impacts Menopause and Menstrual Health - Dr Radhika Vohra | Ep 93 02/23/2026

How Ethnicity Impacts Menopause and Menstrual Health - Dr Radhika Vohra | Ep 93 In this Henpicked Lunch & Learn session, we explore how ethnicity shapes experiences of menstruation, menopause and access to healthcare — and why understanding these differences is essential for equity, wellbeing and support at work and in life. Sally Leach from Henpicked is joined by , NHS and private GP, menopause specialist, and trustee and medical adviser at Together, they unpack what the research tells us — and what it doesn’t yet — about how menopause and menstrual health symptoms vary across ethnic groups, and how socioeconomic factors, culture, language and healthcare access intersect with biology. This conversation covers: How menstrual cycles and menopause symptoms can differ by ethnicity Why women from some ethnic backgrounds experience higher rates of fibroids, heavy bleeding and anemia Differences in menopause symptoms such as weight gain, joint pain, vasomotor symptoms and metabolic risk The role of socioeconomic status alongside ethnicity Cultural taboos, language barriers and why many women don’t seek help Inequalities in access to HRT and specialist care Why education, representation and culturally inclusive resources matter Practical ways to advocate for yourself and support others This session highlights a crucial truth: menopause and menstrual health are not one-size-fits-all, and meaningful support requires awareness, inclusion and better conversations — in healthcare, communities and workplaces. 👉 You can also read Henpicked’s accompanying article here: How Ethnicity Impacts Menopause and Menstrual Health ⏱️ Episode Timestamps / Chapters 00:00 – Welcome & why this conversation matters Introducing the session and why ethnicity must be part of menopause and menstrual health discussions 01:45 – How ethnicity affects menstruation Differences in cycle onset, pain, heaviness and complications such as fibroids 03:40 – Performance, pain and expectations How menstruation impacts sport, work and daily life — and why this has been overlooked 04:40 – What research tells us about menopause & ethnicity Key findings from large-scale studies and the role of socioeconomic status 05:55 – Symptom differences across ethnic groups Weight gain, metabolic risk, vasomotor symptoms and joint pain 06:55 – Inequality in access to care Why women from ethnic minority and lower socioeconomic backgrounds are less likely to receive HRT 07:45 – Overcoming barriers to support Education, representation, language and culturally inclusive information 08:50 – The ‘sandwich generation’ & self-care gap Why women struggle to prioritise their own health 10:00 – What is ‘normal’ — and why we need a new frame of reference Challenging the idea that pain and disruption should be tolerated 11:40 – Menstrual change across the life course Adolescence, contraception, pregnancy, perimenopause and menopause 12:50 – Using contraception to support menstrual health Beyond pregnancy prevention: reducing bleeding and improving quality of life 13:20 – Ethnicity and menstrual health conditions Fibroids, PMDD, endometriosis and fertility impacts 15:45 – Why early identification matters Preventing years of untreated pain and delayed diagnosis 16:30 – Cultural taboos & silence Why many women don’t talk about symptoms — even when asked 18:10 – Diet, lifestyle and symptom variation How nutrition, alcohol and cultural eating patterns influence symptoms 19:30 – The importance of symptom tracking Empowerment through awareness and personalised care 20:15 – Where to find trusted information Research, charities, community voices and accessible resources 23:10 – Language, culture and reframing menopause Why some languages don’t even have a word for menopause — and how to change that 25:10 – Supporting younger generations Education, advocacy and breaking intergenerational silence 26:20 – Menopause, ethnicity and weight gain Metabolic risk, stress, cortisol and movement 29:20 – Practical lifestyle strategies Exercise, stress reduction and culturally sensitive nutrition advice 30:35 – Community action & inclusion Why bite-size, community-led education works 32:00 – Closing reflections & next steps Follow Henpicked: Website: Instagram: LinkedIn: Facebook: If this episode resonated with you, please consider sharing it — awareness changes lives. /episode/index/show/henpickedmenopausepodcast/id/39997070

Living With Adenomyosis: Understanding Symptoms, Diagnosis & Support | Ep 92 02/09/2026

Living With Adenomyosis: Understanding Symptoms, Diagnosis & Support | Ep 92 Living With Adenomyosis is a Henpicked Lunch & Learn session focused on understanding a common but often misunderstood menstrual health condition that affects millions of women — yet frequently goes undiagnosed for years. In this episode, Deborah Garlick, Founder of Henpicked, is joined by Henpicked’s menstrual health expert Sally Leach to explore what adenomyosis is, how it differs from endometriosis, and why so many women are told their symptoms are “normal” — when they’re anything but. Adenomyosis can cause severe period pain, heavy bleeding, fatigue, brain fog, bloating, and pelvic pain, with a profound impact on quality of life, mental health, relationships, and work. Despite affecting an estimated 1 in 10 women, awareness remains low — even among those living with it. This conversation covers: What adenomyosis actually is and how it affects the uterus Common symptoms — and why they’re so often normalised The emotional and practical toll of living with chronic pain Why diagnosis can take years, and how to advocate for yourself The range of treatment options, from hormonal support to surgery Practical, lived-experience tips for managing symptoms day to day Why education and workplace understanding matter so much This session is part of Henpicked’s commitment to opening up honest conversations about menstrual health, helping women feel informed, believed, and supported — at work and in life. 👉 You can also read Henpicked’s in-depth article on adenomyosis here: Understanding Adenomyosis – 00:00 – Welcome & why this conversation matters Why adenomyosis is painful, exhausting, confusing — and still widely misunderstood 02:20 – What is adenomyosis? How it affects the uterus and how it differs from endometriosis 05:50 – How common is adenomyosis really? UK and global prevalence — and why awareness is still so low 06:20 – Symptoms explained Heavy bleeding, pelvic pain, fatigue, brain fog, bloating and pain during sex 09:30 – What counts as “heavy” bleeding? Clear signs your period may not be normal 10:45 – “This is just part of being a woman” Why symptoms are normalised — and the harm that causes 12:30 – The emotional impact of living with chronic pain Mental health, relationships, isolation and unpredictability 13:50 – Why diagnosis takes so long Dismissal, delayed referrals and being told you’re “unlucky” 17:40 – Getting specialist support When and why to ask for a gynaecology referral 18:10 – Treatment options explained Hormonal treatments, pain management and surgical options 21:00 – Medically induced menopause (GnRH analogues) What they are, how they work, and key considerations 23:10 – Living with adenomyosis day to day Pain management tools, emotional support and community 25:00 – Lifestyle & self-management tips Diet, movement, stress, rest and tracking symptoms 26:50 – Advocating for yourself at medical appointments Four key questions to ask when discussing treatment 29:10 – Raising awareness & breaking the silence Why talking about adenomyosis matters — at home and at work 30:00 – Closing thoughts & next Henpicked Lunch & Learn Follow Henpicked: Website: Instagram: LinkedIn: Facebook: If this episode resonated with you, please consider sharing it — awareness changes lives. /episode/index/show/henpickedmenopausepodcast/id/39996765