In Conversation with Rebecca Prade: Rooted in Rhythm, Balancing Internal Chaos to Radiate Vitality

1. You grew up immersed in the rhythms of nature. How has that childhood shaped your approach to women’s health today?
Growing up on a farm in New Zealand, everything revolved around the seasons – the light, the land, the weather. We ate what was growing, we moved because life was active, and nothing was overcomplicated. That simplicity really shaped how I see health today, especially for women.

Women’s bodies are naturally cyclical we’re not designed to be in a constant state of push. But modern life pulls us out of rhythm. I think that’s where a lot of the burnout, hormone imbalances, and chronic symptoms start.

In my work, I bring it back to the foundations: listening to your body, eating seasonally, syncing with your cycle where possible, and creating space for both recovery and performance. The science backs it, but it’s also intuitive. It’s not about doing more, it’s about doing what actually supports your biology.

2. You’ve said you don’t believe in obsessing over health, but in understanding it. Can you explain that a little more?
Yes I don’t believe in obsessing over health because obsession usually comes from fear or the need to control. It’s that mental loop: “Should I eat this?”, “Have I done enough?”, “Is this healthy enough?” It’s exhausting. And I see so many people doing all the ‘right’ things and still feeling unwell.

Understanding your health is different. It’s about being curious, not controlling. When you actually understand your hormones, your gut, your energy patterns, you stop following random rules and start responding to what your body needs.

That’s why I’m such a big advocate for testing and education. With the right insight, you can let go of guesswork and make decisions that actually move the needle. That’s empowerment, not perfection. That’s what the Bexology Method is all about.

3. For women in their 40s especially, the body feels different – heavier, more reactive, less energised. What’s going on inside?
So many women in their 40s feel like they’re doing the same things they always have eating well, exercising but suddenly, it’s not working. The body feels inflamed, sluggish, more anxious. And it’s not in your head it’s physiology.

Perimenopause can start up to a decade before menopause. Oestrogen becomes more erratic, progesterone starts to drop, and that impacts everything your mood, your metabolism, your sleep, even how you recover from stress.

At the same time, most women are under a huge amount of pressure juggling careers, kids, ageing parents. Cortisol creeps up, insulin sensitivity declines, and that’s when we start to see weight gain around the middle, fatigue, brain fog.

But it’s not something you just have to put up with. With the right support proper testing, targeted nutrition, smart training, recovery you can absolutely feel clear and energised again. It just takes a more personalised approach.

4. Let’s talk about gut health. Why is it so vital for hormonal balance and glowing skin?
The gut is where everything starts. It’s not just about digestion it plays a massive role in hormone metabolism, detoxification, nutrient absorption, and immune function.

If your gut’s off, whether it’s dysbiosis, low stomach acid, or sluggish detox you can’t process and eliminate hormones properly. That often leads to oestrogen dominance, which can show up as PMS, heavy periods, or perimenopausal symptoms.

And your skin? It’s often a direct reflection of what’s happening in the gut. If the gut is inflamed, the skin usually is too. Think acne, rosacea, dullness. If you’re not absorbing nutrients like zinc, vitamin A, or omega-3s, your skin won’t have what it needs to glow.

So for any skin or hormonal concern, I always start with the gut. Test, don’t guess. When we support the gut, symptoms often resolve naturally without endless topical treatments or extreme diets.

5. What about food – are there certain eating habits that unknowingly age us faster?
Absolutely. The biggest one I see is blood sugar instability grazing all day, skipping protein, or relying on ultra-processed snacks. That constant spike-and-crash pattern drives inflammation, disrupts hormones, and accelerates ageing through something called glycation, which damages collagen.

Another one is under-eating protein, especially in midlife. Protein is essential for maintaining muscle, and without it, your metabolism slows, energy dips, and insulin resistance creeps in.

And then there’s the nutrient gap lots of people are eating plenty, but they’re undernourished. Cereal bars, oat milk lattes, low-fat yoghurts they might be trendy, but they’re not always giving your body what it needs to repair and thrive.

So it’s not about restriction or chasing trends. It’s about building meals that genuinely support your biology.

6. So instead of chasing youth, how can we support our energy and skin more sustainably?
I think the shift happens when we stop chasing youth and start focusing on vitality. That means stable energy, clear thinking, strength, and healthy, glowing skin not trying to look 25 again.

The foundations matter most: balanced blood sugar, quality sleep, resistance training, gut health, stress regulation. These are the unsexy basics that actually work.

Then we can refine supporting collagen, smart supplementation, clean skincare, even red light therapy or cold exposure if it’s used wisely.

But none of that matters without the basics. When your body is nourished, rested, and resilient, your skin reflects that. And your energy feels real – not reliant on caffeine or willpower.

7. Many of our readers struggle with adult acne or reactive skin. Could hormones and gut issues be playing a role?
Definitely. Adult acne is rarely just a skin issue. It’s often a sign of deeper imbalances especially with hormones and gut health.

Hormonal patterns like oestrogen dominance or high androgens (often seen in PCOS or perimenopause) can trigger breakouts, oiliness, inflammation. And timing is key breakouts around your period, for example, are a big hormonal clue.

The gut is also critical. If your digestion’s sluggish, you won’t be clearing hormones efficiently. Dysbiosis, poor detox capacity, low stomach acid, food intolerances all of these can drive inflammation that shows up on your skin.

So we don’t just treat the skin we look at what’s going on underneath. When we rebalance the gut, support detox pathways, and regulate hormones, skin often clears up as a natural side effect.

8. What are your go-to rituals to feel grounded and energised day to day?
My routines are simple, but they work.

First thing before coffee, I get outside for natural light even just five minutes while sipping lemon and ginger water with electrolytes. That helps set my circadian rhythm and supports cortisol balance for the day.

I always prioritise protein at breakfast usually a Greek yoghurt bowl with bone broth protein, ground flaxseed, and berries. It’s stabilising, satisfying, and actually tastes great.

Movement is non-negotiable but it varies. Some days it’s weights or mobility, others it’s a long walk with my dog. I focus on consistency, not perfection.

And if I’m feeling wired, I’ll do some breathwork to bring my nervous system back down.

It’s not about a 10-step morning routine it’s about a few key habits that keep me grounded, focused, and energised in a real, sustainable way.

9. If a woman feels overwhelmed and doesn’t know where to start, what’s the first step you’d recommend?
Pause. Take the pressure off. You don’t need to overhaul everything at once.

Start with one anchor habit something that supports your biology and creates momentum. For most women, I suggest either a protein-rich breakfast or getting outside first thing for natural light. Both help regulate hormones, calm the nervous system, and improve energy.

From there, we build slowly, based on what your body actually needs.

Overwhelm usually comes from trying to do it all. What you need is clarity and that’s where testing, proper support, and a step-by-step approach like Bexology can make all the difference.

Start small, stay curious, and trust the process.

10. And finally, in your own words, what does it mean to glow externally by balancing internally?
To me, glowing externally is simply the result of balance. When your body isn’t in survival mode, it has the space to thrive.

When your hormones are regulated, your gut is happy, your blood sugar is steady, and your nervous system feels calm you just radiate. Your eyes are brighter, your posture shifts, and your energy feels clear and grounded.

It’s not about chasing aesthetics or beauty trends. It’s biology. When you support your body from the inside out, the outside reflects that, naturally.