Waking at 3am, wide awake, then flat by 3pm? You're not alone, and waking in the night is more normal than you think. In this episode, Beth explains why sleep so often changes in your forties, from shifting hormones and night sweats to a busy mind and that evening glass of wine. You'll get three realistic things to try this week, and learn about CBT-I, the recommended first treatment for long-term insomnia.

This episode uses an AI-generated version of Beth's voice. Beth has reviewed and approved every word.

Sources: Australasian Menopause Society, Menopause and sleep. McCurry et al., JAMA Internal Medicine, 2016. Ebrahim et al., Alcoholism: Clinical & Experimental Research, 2013.

Not intended to replace professional medical advice, diagnosis or treatment.

Waking at 3am, wide awake, then flat by 3pm? You're not alone, and waking in the night is more normal than you think. In this episode, Beth explains why sleep so often changes in your forties, from shifting hormones and night sweats to a busy mind and that evening glass of wine. You'll get three realistic things to try this week, and learn about CBT-I, the recommended first treatment for long-term insomnia.
This episode uses an AI-generated version of Beth's voice. Beth has reviewed and approved every word.
Sources: Australasian Menopause Society, Menopause and sleep. McCurry et al., JAMA Internal Medicine, 2016. Ebrahim et al., Alcoholism: Clinical &amp; Experimental Research, 2013.
Not intended to replace professional medical advice, diagnosis or treatment.

With Beth is your no-BS guide to fixing your gut, boosting your energy, and getting glowing, youthful skin—naturally—without the confusion of fad diets, gimmicks, or wellness industry hype.

With Beth is your no-BS guide to fixing your gut, boosting your energy, and getting glowing, youthful skin&mdash;naturally&mdash;without the confusion of fad diets, gimmicks, or wellness industry hype.

With Beth

Wide Awake at 3am? What's Really Happening to Your Sleep in Your 40s

Get my free Real Food List: bybeth.com/pages/real-food-list?utm_source=podcast&utm_medium=shownotes
Or DM me LIST on Instagram @Beth.Levis
Join the Feel Good Club: bethlevis.com

We live in one of the sunniest countries on earth, yet nearly one in four Australian adults was low in vitamin D in the last national survey. In this episode I look at why that happens, who is most likely to run low, how to get enough sun without getting burnt (Cancer Council's simple UV rule), and when a vitamin D test or supplement actually makes sense.

In this episode:
00:00 Sunny country, low vitamin D?
00:20 Welcome
01:05 What the national numbers showed
02:20 Why it happens here
03:30 The sun balance: UV 3 and above vs below 3
04:45 Testing and supplements: when it makes sense
06:00 Your one thing this week

Sources: Australian Bureau of Statistics, Australian Health Survey: Biomedical Results for Nutrients 2011–12 ("One in four adults are Vitamin D deficient"); Cancer Council Australia, Vitamin D; RACGP, First do no harm: vitamin D testing.

Not intended to replace professional medical advice, diagnosis or treatment.

Get my free Real Food List:&nbsp;<a href="https://bybeth.com/pages/real-food-list?utm_source=podcast&amp;utm_medium=shownotes">bybeth.com/pages/real-food-list?utm_source=podcast&amp;utm_medium=shownotes</a> Or DM me LIST on Instagram @Beth.Levis Join the Feel Good Club: <a href="https://bethlevis.com">bethlevis.com</a>
We live in one of the sunniest countries on earth, yet nearly one in four Australian adults was low in vitamin D in the last national survey. In this episode I look at why that happens, who is most likely to run low, how to get enough sun without getting burnt (Cancer Council's simple UV rule), and when a vitamin D test or supplement actually makes sense.
In this episode: 00:00 Sunny country, low vitamin D? 00:20 Welcome 01:05 What the national numbers showed 02:20 Why it happens here 03:30 The sun balance: UV 3 and above vs below 3 04:45 Testing and supplements: when it makes sense 06:00 Your one thing this week
Sources: Australian Bureau of Statistics, Australian Health Survey: Biomedical Results for Nutrients 2011&ndash;12 ("One in four adults are Vitamin D deficient"); Cancer Council Australia, Vitamin D; RACGP, First do no harm: vitamin D testing.
Not intended to replace professional medical advice, diagnosis or treatment.

Vitamin D in a Sunny Country: Why So Many of Us Still Run Low

Free guide: DM GUIDE to @beth.levis on Instagram.
Join the Feel Good Club: bethlevis.com

You don't need a ten-step routine. After 40, the morning skin routine that actually matters takes about five minutes. In this short episode, Beth explains why skin often feels drier and different in our forties and fifties, and walks you through three simple steps.

You'll learn:
Step 1: cleanse gently in the morning, or just use water
Step 2: moisturise while your skin is still a little damp
Step 3: broad-spectrum SPF 30+ every day, on your face, neck, ears and the backs of your hands
What you can stop spending money on
One thing to add at night if you want to (ask your pharmacist about retinol)

Source: Hughes MCB et al. Sunscreen and prevention of skin aging: a randomized trial. Annals of Internal Medicine, 2013 (the Nambour trial, Queensland).

This episode uses an AI-generated version of Beth's voice. Beth has reviewed and approved every word.

Not intended to replace professional medical advice, diagnosis or treatment.

Free guide: DM GUIDE to @beth.levis on Instagram. Join the Feel Good Club: bethlevis.com
You don't need a ten-step routine. After 40, the morning skin routine that actually matters takes about five minutes. In this short episode, Beth explains why skin often feels drier and different in our forties and fifties, and walks you through three simple steps.
You'll learn:
<ul>
<li>Step 1: cleanse gently in the morning, or just use water</li>
<li>Step 2: moisturise while your skin is still a little damp</li>
<li>Step 3: broad-spectrum SPF 30+ every day, on your face, neck, ears and the backs of your hands</li>
<li>What you can stop spending money on</li>
<li>One thing to add at night if you want to (ask your pharmacist about retinol)</li>
</ul>
Source: Hughes MCB et al. Sunscreen and prevention of skin aging: a randomized trial. Annals of Internal Medicine, 2013 (the Nambour trial, Queensland).
This episode uses an AI-generated version of Beth's voice. Beth has reviewed and approved every word.
Not intended to replace professional medical advice, diagnosis or treatment.

The 5-Minute Morning Skin Routine That Actually Works After 40

Free guide: DM STRONG to @beth.levis on Instagram.
Join the Feel Good Club: bethlevis.com

Carrying the shopping feels harder? Getting up off the floor takes more effort? It's not in your head, and it's not too late. In this episode, Beth explains why muscle and bone change in our forties and fifties, and why strength matters far more than how we look.

You'll learn:
What changes in muscle and bone through perimenopause and menopause
Australia's guideline: muscle-strengthening activity on at least two days a week
Move 1: the sit to stand (with easier and harder options)
Move 2: the wall-to-bench push-up
A simple four-week plan you can do in ten minutes at home
Why protein at every meal and rest days help

If you have a joint problem, an injury, a heart condition, or haven't exercised in a long time, check in with your GP or a physio before you start.

Resources: Australia's Physical Activity and Sedentary Behaviour Guidelines for Adults (health.gov.au)

This episode uses an AI-generated version of Beth's voice. Beth has reviewed and approved every word.

Not intended to replace professional medical advice, diagnosis or treatment.

Free guide: DM STRONG to @beth.levis on Instagram. Join the Feel Good Club: bethlevis.com
Carrying the shopping feels harder? Getting up off the floor takes more effort? It's not in your head, and it's not too late. In this episode, Beth explains why muscle and bone change in our forties and fifties, and why strength matters far more than how we look.
You'll learn:
<ul>
<li>What changes in muscle and bone through perimenopause and menopause</li>
<li>Australia's guideline: muscle-strengthening activity on at least two days a week</li>
<li>Move 1: the sit to stand (with easier and harder options)</li>
<li>Move 2: the wall-to-bench push-up</li>
<li>A simple four-week plan you can do in ten minutes at home</li>
<li>Why protein at every meal and rest days help</li>
</ul>
If you have a joint problem, an injury, a heart condition, or haven't exercised in a long time, check in with your GP or a physio before you start.
Resources: Australia's Physical Activity and Sedentary Behaviour Guidelines for Adults (health.gov.au)
This episode uses an AI-generated version of Beth's voice. Beth has reviewed and approved every word.
Not intended to replace professional medical advice, diagnosis or treatment.

Wide Awake at 3am? What's Really Happening to Your Sleep in Your 40s

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