This is 40

This week I'm joined by my friend Jen Bianchi, a dentist with nearly 20 years' experience, to talk about something we hardly ever hear in the perimenopause and menopause conversation: our teeth. Jen explains why the mouth is the gateway to the rest of the body, what bleeding gums can tell us, and why getting the basics right beats any miracle product.
We also dig into dry mouth, the sneaky sugars hiding in squash and herbal teas, burning mouth syndrome, and what we do (and don't) know about HRT and gum health. It's an honest chat about science, stress and why we so often put ourselves last on the list.
Key Takeaways
Healthy gums don't bleed. Gum health is linked to cardiovascular disease, diabetes and stress, so bleeding is worth acting on.
Do the basics well. Brush twice a day for two minutes with a pea-sized amount of fluoride toothpaste. Spit, but don't rinse, and clean between your teeth.
How often you eat matters as much as what. Keep sugar to mealtimes, choose savoury snacks, and stick to water or milk in between. Watch out for squash, herbal and fruit teas, and extra strong mints.
The research on perimenopause, menopause and teeth is still limited. Busy lives, medication and dry mouth all play a part. If you have burning mouth or recurrent ulcers, ask your GP about iron, B12 and folate.
Dentists aren't there to judge you. If life has got in the way of your check-ups, just book in. When it all feels like too much, start with one thing.
Episode Highlights
02:00: Why dentists call the mouth the gateway to the body, and what gums can reveal about heart health, diabetes and stress.
04:00: The basics: how long to brush for, why you shouldn't rinse after brushing, and where mouthwash fits in.
09:00: What the research does (and doesn't) say about teeth in perimenopause and menopause, and how overload affects our dental health.
12:00: Why constant snacking keeps your mouth under acid attack, and what to eat and drink instead.
20:00: Burning mouth syndrome in menopausal women, and the link to iron, B12 and folate.
40:00: HRT and gum health: what we know, what we don't, and why it's so hard to untangle.
50:00: Jen's three things to take away, including why "back to basics" is the message.
About the Guest
Dr Jen Bianchi isa a dental surgeon, partner and practice principal at The South Street Dental Practice in Elgin, Moray. Having spent her career workign in general dental practice in Moray, Jen has a particular interest in holistic, family-focused dentistry- looking beyond just teeth and gums to consider the health, wellbeing and individual circumstances of the person behind the smile. 
Website: https://southstreetdental.co.uk/
Instagram: www.instagram.com/southstreetdental
Mentioned in the Episode
My previous episode with Caz, the GP
Up next: GP episodes answering your questions. Send me your questions by DM and I'll put them to the doctor.
End Credits
This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode, please leave a 5* rating and review!
 

Perimenopause crept up on me, and I genuinely didn't know it was a thing until I was in the middle of it. So for this episode I've invited my friend Dr Caroline McKenzie Hill, known to me as Caz, to give us the GP's view. 
We keep things broad today. We cover when perimenopause can start, how to tell it apart from burnout, the symptoms nobody warns you about, where HRT fits in, and how to prepare for a GP appointment so you feel properly heard.
Please send in your questions too, as Caz will be back to answer them!
Key Takeaways
Perimenopause can begin in your thirties and last up to ten years. It's diagnosed from an accumulation of symptoms, not a single blood test.
Not everything is perimenopause. Burnout, low iron and low B12 can look very similar, so it's worth getting checked.
Track your symptoms and your cycle for a couple of months before you see your GP. It gives you evidence and helps you spot patterns.
Symptoms go well beyond hot flushes. Think irritability, brain fog, low motivation, vaginal dryness, UTIs, skin and hair changes.
Don't suffer in silence. Book a double appointment, or two, if you have a lot to cover, and lead with what's bothering you most.
Episode Highlights
03:00: Why perimenopause creeps up on us, how long it can last, and what "menopause" actually means
10:00: How symptom and period trackers help you advocate for yourself
12:00: Caz's own story of mistaking burnout for perimenopause
17:00: The wider symptom list, from hot flushes and night sweats to irritability, brain fog and low motivation
23:00: HRT, contraceptive options in perimenopause, and why hormone blood tests aren't much help
29:00: Vaginal symptoms, libido, UTIs and why vaginal oestrogen can help
40:00: How to make the most of a short GP appointment
About the Guest
Dr Caroline McKenzie Hill is an NHS GP in Wiltshire with a diploma in family planning and sexual health and further training in perimenopause and menopause.
Please note: this episode is for information only and isn't medical advice. If you're worried about your symptoms, speak to your GP.
 
Info:https://www.womens-health-concern.org/help-and-advice/factsheets/
End Credits
This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode, please leave a 5* rating and review!
 

This week I'm joined by Nikki, a much-loved old family friend, who has just turned 50. She's a former primary school teacher and senior leader who now supports women to show up in their lives in a connected, embodied and powerful way.
Nikki shares how her forties turned into a deep invitation to come back to herself. We talk about learning to hold firm, warm boundaries, and about perimenopause as a paradigm shift rather than something to fear. We also get into why women still have to advocate so hard for themselves, and how the simplest acts of connection can be the most powerful. Nikki finishes by guiding us through a short somatic practice you can try at home.
Key Takeaways
Boundaries can be firm and warm. Nikki learned to hold them by listening to her body rather than getting tangled up in her thoughts.
Perimenopause can be an opening, not an ending. Nikki sees it as a paradigm shift and the start of a "second season", and she's honest about the brain fog too.
Small, simple things make the biggest difference. Eating together, being truly seen, dancing to a favourite song or taking a dip in a river all count.
Your body gives you information. Noticing where a feeling shows up physically helps you name it, and pausing before you respond helps you communicate better.
Community helps us advocate. The more women share their experiences, the easier it is to speak up for ourselves and each other.
Episode Highlights
02:00: Nikki shares how her forties unfolded, including the health scare that made her put herself first
07:30: How kinesiology helped Nikki listen to her body and learn to hold "elite" boundaries
11:30: Perimenopause, brain fog and why Nikki sees it as a paradigm shift
20:30: Why women still need such high self-advocacy in healthcare, and how community can help
27:00: The power of simply being seen, and easy ways to reconnect with your family and yourself
35:00: Interoception explained: how to listen to your body's signals and name what you're feeling
45:00: Nikki guides us through a short somatic practice
About the Guest
Nikki is a coach and facilitator who supports women to feel more like themselves and step into their own leadership.
Website: https://moremyself.uk
Instagram: https://www.instagram.com/nikki.racey?stkn=enlpb3pyczB1eXF3
Mentioned in the Episode
Kinesiology (muscle testing) and Nikki's kinesiologist, Ali: [ADD LINK]
Internal Family Systems / "parts work"
The Diary of a CEO podcast
Bristol Heart Institute
End Credits
This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode, please leave a 5* rating and review!

Everyone online is telling us to lift weights, but nobody seems to explain why. In this episode I'm joined by my friend Aoife, a personal trainer and group fitness instructor who specialises in strength training through perimenopause and menopause. I worked with Aoife before I'd ever picked up a weight, and her passion for helping women feel strong is completely infectious.
We talk about what's happening with our hormones, why keeping our lean muscle mass matters so much, and how to fit strength work into a busy life without the guilt. We also get into bone density, jumping, pelvic floor health and the "I'll get bulky" myth. If you've ever felt unheard when you've said "something doesn't feel right", this one is for you.
KEY TAKEAWAYS
- Lifting weights isn't a trend. Maintaining lean muscle mass supports our strength, posture and independence, and helps us to live well for longer.- Something is better than nothing. The textbook says two to three sessions a week, but ten minutes counts, so don't set yourself up to fail.- Bones need impact as well as muscle. Bone density peaks around 30, and jumping (even off the bottom stair) helps.- Think "engage" rather than "brace" for your core and pelvic floor, and get your pelvic floor checked if you have any concerns.- Talking about perimenopause matters. Sharing stories helps us to advocate for ourselves, and you are worth showing up for.
EPISODE HIGHLIGHTS
- 02:00: Why we should be lifting weights, and why perimenopause can begin as early as 35- 04:00: Oestrogen "dipping and diving" like the sea, and why lean muscle mass is the goal- 08:00: How often should we lift? Aoife on why any amount beats none- 16:00: Bone density, the Aero versus Crunchie analogy, and why jumping matters- 19:00: Pelvic floor, breathing and core: why engaging beats bracing- 28:00: Busting the "I'll get bulky" myth and taking up space
ABOUT THE GUEST
Aoife is a personal trainer and group fitness instructor who specialises in strength training for women in perimenopause and menopause.- Website: - Instagram: 
MENTIONED IN THE EPISODE
Instagram @aoifemeldonpt 
 
 
- Leah Burn, the physiotherapist whose course on pelvic floor and lifting Aoife recommends:https://www.instagram.com/leahbryansphysio?stkn=NTF5cHZibWUzcnF0
- Lifting weights, jumping and pelvic floor checks: see Aoife's links above for more
This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode, please leave a 5* rating and review!

Welcome back to This is 40. I’m by myself again today, we had a minor technical issue with my scheduled guest, Aoife, but I'll have her on the show next week!
 
In this solo episode, I share a deeply personal look into what's been happening in my world recently. Following my first therapy session to process the passing of my mother, I explore the invisible emotional labour we carry as women, the physical toll of stored emotions, and why we cannot truly step into our forties "fuck it" phase without first creating spaces where we feel safe enough to release.
Key Takeaways
Safety Enables Release: True emotional release—and stepping fully into your "fuck it" era. Can only happen when you feel safe enough to drop the weight of daily responsibilities.
Listen to Your Body's Wisdom: Stored emotion can physically manifest; pausing to check in with how your body feels helps decode what you truly need.
Boundaries Model a Legacy: Setting firm boundaries isn't just self-care, it teaches our children that their boundaries deserve to be respected too.
Break the Unspoken Labour Cycle: Women often carry the bulk of invisible emotional and domestic labour, making it vital to deliberately reclaim space for ourselves.
Episode Highlights
01:10 – Processing grief, relocating to Scotland, and crying for the first time since my mother's funeral.
02:40 – The invisible emotional labour of women and the challenge of finding a space to crumble when managing everything solo.
13:40 – Weekly Challenge: Setting one firm, unshakeable boundary for yourself this week.
End Credits
This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode, please leave a 5* rating and review!

In this solo episode, I get honest and personal about the frustrating weight changes and body shifts that happen in our 40s.
About the Host: 
Follow me on Instagram: @jettevirdi
Follow the podcast: @this_is_40podcast 
Mentioned in the Episode
Red Light Therapy Panels – Used for daily 10-minute relaxation, skin, and sleep benefits.
Sarah – Guest from Episode 4 mentioned for her advice on taking "sacred pauses".
Aoife – Personal trainer previewed for the upcoming Episode 6.
End Credits
This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode please leave a 5* rating and review!