Episode 13: Breath, Beach & Biology: Talking Hormones

n this episode Kate Thomas, an AHPRA-registered pharmacist with 25 years of clinical experience, covers:

• A guided breathwork and mindfulness exercise recorded overlooking the ocean
• The biology of perimenopause: estrogen, progesterone and testosterone in midlife
• How hormonal changes affect sleep, stress resilience and physical strength
• Why understanding our bodies is empowering rather than frightening
• The power of community, knowledge and connection in midlife

Episode 13 is unlike any other in the On the Mones catalogue. Kate shares a recording from a community event held with women from a women's shelter, a day that began with breathwork and mindfulness overlooking the ocean. For some of the women attending, leaving the shelter and showing up to the event took enormous personal courage. Kate reflects on what it means to be in a room full of women at different points in their lives and to realise, as the conversation about hormones and perimenopause unfolds, that there is often far less separating our experiences than we assume. 

The episode opens with a short guided breathing exercise recorded by the water, offering listeners the same moment of pause that the women at the event experienced. Breathwork and mindfulness are increasingly recognised as valuable tools for managing the anxiety, sleep disruption and emotional volatility that accompany perimenopause, and Kate grounds this practical tool in the biology of the nervous system rather than presenting it as wellness culture. 

The heart of Episode 13 is Kate's talk on what is actually happening in women's bodies during perimenopause and menopause. Estrogen, progesterone and testosterone are all covered clearly and accessibly, with Kate explaining how each hormone contributes to mood, sleep, stress resilience, physical strength and overall wellbeing, and what happens when they begin to fluctuate and decline. This is the same evidence-based content Kate delivers in clinical settings, presented in a way that is warm, accessible and genuinely empowering for women at any stage of the perimenopause journey. 

Three of the most commonly affected areas during perimenopause are sleep, stress resilience and physical strength. Kate addresses all three in Episode 13, connecting the hormonal changes of perimenopause to the practical experiences women notice in their daily lives and explaining what evidence-based options exist for each. Strength training in particular is increasingly recognised as one of the most important health investments women can make during perimenopause and beyond, for bone density, metabolic health and mood. 

 One of the most quietly powerful themes in Episode 13 is the reminder that knowledge is not a privilege reserved for women with the right circumstances, the right appointments or the right access. Understanding what is happening in your body during perimenopause is something every woman deserves, regardless of where she is in her life. Kate reflects on this with honesty and warmth, and the episode stands as a reminder of why Medication Clarity Clinic exists: to make evidence-based health information genuinely accessible to all women. 

 If this episode has raised questions about your hormones, perimenopause symptoms or your treatment options, a telehealth pharmacist consultation with Kate is a great next step. In a dedicated one-on-one session you can go through your symptoms, your current medications and your treatment options in plain language, without rushing. 

Kate Thomas offers a range of in-depth telehealth medication consultation and medication review services to help you understand your body and your medications.

You can view the transcript for this episode below