Hot & Healthy Menopause

What if menopause isn't the end of something... but the beginning of something profound? After attending a fascinating presentation at HerbFest on the major stages of human life, Nicole noticed something extraordinary. The speaker explored birth, puberty, coming of age, reproduction, old age and death—but one of the biggest transitions in a woman's life was completely missing. Menopause. In this thought-provoking first episode of a new series, Nicole explores the idea that menopause may be one of the last forgotten rites of passage in modern society. Drawing on anthropology, psychology, women's history and her own reflections, she asks what happens when women are expected to navigate one of life's greatest transformations without preparation, guidance, ceremony or community. In this episode, you'll discover: Why every culture has traditionally recognised important life transitions through rituals and initiation. What happens when those rites of passage disappear. How girls are often introduced to menstruation through silence, shame, fear or sexualisation rather than celebration and wisdom. The surprising similarities between puberty and menopause. Why our culture celebrates fertility but largely ignores the transition beyond it. How menopause has become medicalised while its psychological, social and spiritual dimensions are often overlooked. The fascinating question of why humans—and only a handful of other mammals—live for decades after reproduction. Whether menopause could actually be an invitation into wisdom rather than decline. Nicole also reflects on a conversation with the HerbFest speaker that raises a much bigger question: If we celebrate birth, puberty, weddings and even retirement... why don't we honour menopause? This episode invites you to see menopause through an entirely different lens—not as something to fear, but as a powerful initiation into the next stage of your life. If this episode resonates with you, please follow the podcast, leave a review, and share it with another woman who deserves to know that menopause isn't the end of her story—it may be the beginning of one of its most meaningful chapters.

Have you found yourself feeling unexpectedly angry in midlife? Not irritated. Not frustrated. Angry. In this episode, Nicole explores the surprising connection between creativity, anger, and the menopause transition. Drawing inspiration from the groundbreaking book Women Who Run With the Wolves by PhD Clarissa Pinkola Estés, she challenges the idea that anger is something to suppress or fix. What if your anger is actually a messenger? What if it is pointing towards dreams you've postponed, boundaries you've ignored, truths you've swallowed, or a creative life force that is longing to be expressed? Nicole shares why so many women experience rising anger during perimenopause and menopause, how modern life often disconnects women from their instinctive nature, and why retreats can create the space needed to hear the wisdom beneath the rage. In this episode you'll discover: • Why anger is often a boundary looking for a voice • The hidden relationship between creativity and emotional wellbeing • How suppressed life force can show up as resentment, exhaustion, or rage • The Wild Woman archetype and what she can teach us about midlife • Why menopause may be an initiation into a more authentic version of yourself • How retreats help women reconnect with their creativity, intuition, and purpose • Powerful journal prompts to help you explore what is trying to be born through you If you're wondering why your tolerance for nonsense has disappeared, this conversation may help you see your anger in a completely different light. Because perhaps your anger isn't asking you to calm down. Perhaps it's asking you to wake up. Reach out at www.NicolevanHattem.com

Cellulite. Sagging skin. Loss of firmness. If you've noticed these changes in perimenopause or menopause, you're not alone — and it's not your fault. In Part 2 of this Hot & Healthy Menopause series, we move beyond what's happening… and into what actually works. As your Menopause Coach, I'll walk you through the real reasons cellulite and sagging become more visible in midlife — and the holistic, science-backed strategies that support stronger, smoother, more resilient skin. No gimmicks. No false promises. Just what your body actually needs now. 💡 In This Episode, You'll Learn: What cellulite really is — and why 80–90% of women have it The role of connective tissue (septa) and why structure matters How fascia affects skin texture and why it becomes tighter with age Why skin sags in menopause (collagen, elastin, muscle, and bone changes) How fat (adipose) redistribution impacts body shape and skin appearance The connection between gut health and skin health (gut–skin axis) How supporting your microbiome (including Zinzino ZinoBiotic+) can improve skin quality Why omega 3–6–9 balance is essential for hydration, elasticity, and inflammation How Zinzino BalanceOil supports skin from the inside out Why strength training builds muscle and bone, improving how your skin looks and feels The best topical moisturiser ingredients (and what to avoid) How gua sha, massage, and fascia release support circulation and glow Why there is no single product that reverses aging skin ✨ The Truth About Menopause Skin Your skin is not just about what you put on it. It's influenced by your hormones, your gut, your nutrition, your movement, your stress levels, and your daily rituals. When you support your body holistically, your skin responds. 🌿 Your Next Step If you're ready to stop guessing and start supporting your skin in a way that actually works, I'd love to guide you. 💛 Work with me as your Menopause Coach 👉 nicolevanhattem.com 🎧 Missed Part 1? Go back and listen to Part 1: Skin & Menopause — What's Really Happening Under the Surface to understand the hormonal and biological changes driving everything we've discussed here. 🔔 Follow & Share If this episode gave you clarity and confidence, follow Hot & Healthy Menopause and share it with a woman who needs to hear this.

Has your skin suddenly become dry, itchy, sensitive — or started sagging — and you're wondering what changed? In this episode of Hot & Healthy Menopause, we go beneath the surface to understand what's really happening to your skin during perimenopause and menopause. This is Part 1 of a 2-part series where I explain the science behind midlife skin changes — so you can stop guessing, stop wasting money on gimmicks, and start supporting your skin in a way that actually works. As your Menopause Coach, I'll guide you through the real reasons your skin feels different — and why this stage of life requires a completely different approach. 💡 In This Episode, You'll Learn: Why estrogen decline affects collagen, elastin, and skin hydration What happens inside your epidermis and dermis during menopause The role of fibroblasts (your collagen-producing cells) Why your skin becomes drier, thinner, and slower to heal What sebum is — and why you suddenly have less of it How vasomotor symptoms (like hot flushes) impact your skin What the relative androgen effect means for adult acne and hair growth Why skin sensitivity changes (itching, tingling, or numbness) How fat redistribution (adipose changes) affects how your skin looks The truth about your 28-day skin renewal cycle — and how to use it to your advantage ✨ Why This Matters Your skin is not just about appearance — it's a reflection of your hormones, your health, and your internal environment. When you understand what's happening, you can stop fighting your body — and start working with it. 🎧 Listen Next Make sure you tune into Part 2, where we dive into: ✔ Cellulite explained (and why 80–90% of women have it) ✔ Why skin sagging becomes more visible in menopause ✔ The role of fascia, muscle, and bone in skin firmness ✔ Gut health, omega balance, and inside-out skin support ✔ What actually works — and what's just marketing 💛 Work With Me If you're ready to feel confident in your skin again, I can help you create a personalised, holistic plan as your Menopause Coach. 👉 nicolevanhattem.com 🔔 Follow & Share If this episode helped you understand your skin in a new way, follow Hot & Healthy Menopause and share it with another woman who needs to hear this.

Your mouth might be trying to tell you something about your menopause — but most women don't realise it. Burning tongue. Dry mouth. Bleeding gums. Clicking jaw. Shifting teeth. These aren't random. They can all be linked to hormonal changes in perimenopause and menopause. In this episode, we unpack what's really happening inside your mouth — and why declining estrogen affects your saliva, gums, jawbone, and even your risk of tooth loss. You'll learn: Why burning mouth syndrome affects up to 2 in 5 menopausal women How hormonal changes impact saliva, taste, and oral bacteria The connection between menopause, bone loss, and your jaw Why your teeth may shift or feel more sensitive What TMJ (jaw clicking and tension) has to do with stress and hormones How often you should see your dentist or oral hygienist in midlife What to ask your dentist about menopause, bone density, and X-rays Simple daily habits to protect your teeth, gums, and overall health This is your reminder: menopause doesn't just affect your hormones — it affects your whole body, including your smile. With the right knowledge and support, you can protect your oral health, prevent long-term damage, and feel confident again when you eat, speak, and laugh. Find out how to work with Nicole at www.nicolevanhattem.com

Many women notice their anxiety increasing during perimenopause and menopause — and a nightly glass of wine can feel like the easiest way to calm the nervous system. But what if that coping strategy is actually making things worse? In this episode of Hot & Healthy Menopause, Nicole explores the surprising link between anxiety, alcohol, hormonal changes, and bone health — and why the "wine to unwind" habit can accelerate osteoporosis risk in midlife women. During menopause, fluctuating estrogen affects key brain chemicals including serotonin, dopamine and GABA, which regulate mood and stress. Alcohol may provide short-term relief, but it increases cortisol, disrupts sleep, worsens anxiety the following day, and interferes with calcium absorption and bone rebuilding. Over time, this combination of stress hormones, alcohol, and declining estrogen can weaken bones, particularly in the lumbar spine and hips — the areas most vulnerable to osteoporotic fractures. Nicole shares the science behind what's happening in the menopausal brain and body, why alcohol can intensify anxiety, and the practical steps women can take to restore calm, protect bone health, and feel like themselves again. In this episode you'll learn: • Why anxiety often increases during perimenopause and menopause • How hormonal changes affect brain chemistry and emotional regulation • Why alcohol worsens anxiety and sleep disruption • The link between cortisol, menopause, and bone loss • Why osteoporosis risk rises in midlife women • Healthier ways to calm the nervous system and support bone strength

Many women are surprised when anxiety suddenly appears during perimenopause and menopause — even if they've never struggled with it before. Racing thoughts. A sense of dread. Heart palpitations. Feeling overwhelmed by things that never used to bother you. In this episode of Hot & Healthy Menopause, Nicole explores why anxiety becomes more common during the menopause transition and what's actually happening inside the menopausal brain. Fluctuating and declining hormones — particularly estrogen and progesterone — directly affect neurotransmitters like serotonin, dopamine, and GABA, which regulate mood, sleep, and the body's stress response. When these hormones shift, the brain becomes more sensitive to stress, which can amplify feelings of fear, uncertainty, and emotional vulnerability. At the same time, midlife often brings major life transitions — children leaving home, relationship changes, career shifts, ageing parents, or health concerns — all of which can add additional pressure to an already sensitive nervous system. Nicole also discusses the often-overlooked connection between chronic anxiety, elevated cortisol, and bone health, and why managing stress during menopause is important not only for emotional wellbeing but also for protecting long-term health. This episode will help you understand why anxiety happens during menopause — and how to begin restoring calm, confidence, and emotional balance. In this episode you'll learn • Why anxiety often increases during perimenopause and menopause • How estrogen and progesterone influence brain chemistry and mood • The role of serotonin, dopamine, and GABA in emotional regulation • Why midlife transitions can amplify feelings of anxiety • The connection between stress hormones and long-term health • Practical ways to support your nervous system during menopause

Have you ever noticed that some foods leave you feeling calm, focused and energised — while others leave you anxious, foggy or flat? It's not in your head. What you eat directly influences your mood, brain chemistry and emotional wellbeing. In this episode of Hot & Healthy Menopause, we explore the powerful connection between food, inflammation, hormones and mental health during midlife. Research increasingly shows that dietary patterns can influence the risk of depression, perceived stress and overall wellbeing in postmenopausal women. Nicole unpacks the science behind: • The link between high glycaemic foods and depression in postmenopausal women • Why processed foods increase inflammation and affect mood • How whole plant foods support emotional wellbeing and resilience • The role of iron, zinc and essential nutrients in cognitive and emotional function • The gut–brain connection and why your microbiome influences how you feel • Why anti-inflammatory diets such as the Mediterranean diet are associated with lower depression risk You'll also hear simple food swaps that can help stabilise mood, support brain health and reduce inflammation during menopause. If you've ever wondered why your mood changes with what you eat, this episode will help you understand the science — and give you practical ways to support both your body and your mind. Resources mentioned Take the Zinzino BalanceTest to understand your omega balance and inflammation markers. Learn more or work with Nicole at www.nicolevanhattem.com

Feeling tired, foggy, inflamed, or like your body just isn't responding the way it used to? It may not be "just hormones." It may be what your cells are missing. In this episode of Hot & Healthy Menopause, we break down the six essential nutrients your body cannot make on its own — and why they matter even more during perimenopause and menopause. You'll learn: • Why protein becomes non-negotiable for muscle, metabolism, and hormone balance • The truth about healthy fats — especially omega-3s — for brain, mood, and heart health • How to choose carbohydrates that stabilise blood sugar instead of spiking anxiety • The critical role of magnesium, B vitamins, and vitamin D in midlife • Why hydration is the most overlooked menopause strategy Nutrition in menopause isn't about restriction. It's about nourishment. When you understand how macronutrients and micronutrients support estrogen, cortisol, insulin, thyroid hormones, and bone health — you can eat in a way that protects your energy, your mood, and your long-term vitality. If you're ready to reset your stress, your sleep, and your self-worth: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Take your Zinzino Balance Test to explore your inflammation and omega profile ✅ And join me at a Hot & Healthy Retreat to experience what calm, clarity, and confidence really feel like. www.NicolevanHattem.com

Have your eyes started feeling dry, irritated, or more sensitive to light in midlife? Are you updating your glasses prescription more often — or struggling to wear contact lenses comfortably? You're not imagining it. Hormonal shifts during perimenopause and menopause don't just affect your mood, sleep, and metabolism — they also impact your eyes. In this episode of Hot & Healthy Menopause, we explore: - Why declining estrogen affects tear production - The real reason dry eye syndrome increases in midlife - Blurry vision, burning sensations, and light sensitivity - Subtle changes in eye shape and lens comfort - The connection between hormones, inflammation, and eye health You'll also learn practical, evidence-informed strategies to support your eyes: ✔️ Simple daily habits that protect tear quality ✔️ Nutrition and omega-3 support ✔️ When to consider medical treatments ✔️ How to talk to your optometrist about menopause Dry eyes are often dismissed as minor — but chronic irritation can affect your work, driving, reading, sleep, and overall quality of life. Menopause is a whole-body transition. Your eyes deserve care too. If you're ready to connect the dots between your symptoms and your hormones: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Take your Zinzino Balance Test to explore your inflammation and omega profile ✅ And join me at a Hot & Healthy Retreat to experience what calm, clarity, and confidence really feel like.

Have you noticed your mood changing in ways that feel sudden, intense, or completely out of character? One minute you're calm, the next you're overwhelmed, irritable, teary — or irrationally annoyed by chewing, pen-clicking, or breathing. In this episode of the Hot & Healthy Menopause Podcast, Nicole van Hattem breaks down what's really happening in your brain during perimenopause and menopause — and why your emotions can feel so unpredictable. We explore the powerful relationship between hormones and neurotransmitters, including: How declining estrogen affects serotonin (your "happy" chemical) Why falling progesterone weakens GABA, leading to anxiety and poor sleep How changes in dopamine impact motivation, joy, and focus Why cortisol spikes make everyday stress feel overwhelming Nicole explains the science in clear, relatable language — with real-life examples that will make you feel seen, not broken. This episode also looks at how these changes can show up: In the workplace (patience, performance, leadership, confidence) At home and in relationships (irritability, withdrawal, decision-making) In how you regulate stress, communicate needs, and care for yourself You'll learn practical strategies to: Better self-regulate at work Recharge after hours without guilt Communicate what's happening (without excusing behaviour) Get support through coaching, therapy, and medical options such as menopause-informed care and HRT If you're navigating mood swings, emotional overwhelm, or questioning yourself during this transition — this episode will help you replace self-doubt with understanding, compassion, and clear next steps. Work with Nicole at www.nicolevanhattem.com 

Have you noticed a sudden dip in confidence during perimenopause or menopause — even though nothing about your capability, intelligence, or experience has changed? You're not imagining it. And you're definitely not alone. In this episode of Hot & Healthy Menopause, we unpack one of the most common yet least talked about menopause symptoms: loss of confidence. Not just self-doubt — but that unsettling feeling of second-guessing yourself, losing your voice in rooms you once owned, and wondering where you went. Drawing on Australian research, real women's stories, and evidence-based menopause science, we explore: Why falling oestrogen affects confidence, mood, and motivation How brain chemistry changes can trigger anxiety, self-doubt, and "imposter syndrome" Why so many women don't realise confidence loss is hormonally driven The cultural and workplace pressures that amplify confidence dips in midlife Practical ways to rebuild confidence through movement, nutrition, mindset, and support This episode is for women who are high-functioning on the outside but quietly struggling on the inside — and for anyone who wants reassurance that confidence loss in menopause is biological, temporary, and treatable. ✨ If you're ready to stop pushing through and start rebuilding your confidence with the right support, you're invited to work with me. Find out more at nicolevanhattem.com  

Hormones can explain a lot — but they're not a free pass for bad behaviour. In this raw, compassionate, and deeply honest episode, Nicole dives into one of the most uncomfortable — and necessary — conversations of perimenopause and menopause: emotional responsibility without shame. Yes, the hormone rollercoaster can be brutal. Mood swings, rage, tears, exhaustion, brain fog — it's real. But blaming hormones and expecting everyone else to absorb the fallout costs us our power, our relationships, and our self-respect. In this episode, Nicole shares her own lived experience — the moments she's acted out, apologised, and sought therapy — and reframes emotional regulation not as suppression, but as maturity, self-leadership, and compassion. You'll explore: • Why guilt and shame around women's emotions keep us stuck • The surprising connection between puberty and perimenopause — and what we were (and weren't) taught about emotions • How to express anger, sadness, and overwhelm in healthy, productive ways • Why humans aren't meant to navigate this transition alone — and how to build your support squad • How to ask for what you need with clarity and kindness (without apology) • Why this phase isn't your undoing — it's your becoming This episode includes powerful coaching questions to help you reflect, reset, and parent your perimenopausal self with love. Because you won't get it right every time. Because it will catch you off guard. And because a wise woman is waiting for you on the next shore. 🎧 Resources mentioned: • Download the Hot & Healthy Menopause Symptom Tracker • Listen to the episode: The Perimenopause Support Squad • Join Nicole on a 3-day Hot & Healthy Retreat

You can eat well and exercise perfectly — but if stress and poor sleep are running the show, your body will struggle to heal. In the final episode of this 3-part series, Nicole explores the often-overlooked drivers of weight gain and fatigue in midlife: cortisol, chronic stress, broken sleep, and self-worth. This episode is about nervous system regulation, rest, boundaries, and learning to treat your body as an ally — not an enemy. In this episode, we explore: • How chronic stress and cortisol affect weight and hormones • Why sleep is essential for metabolism and mood • Practical ways to calm the nervous system • The link between self-worth and sustainable health • How to shift from survival mode into thriving at midlife This is a powerful reminder that health is not about punishment — it's about safety, support, and self-respect. If you're ready to reset your stress, your sleep, and your self-worth: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Take your Zinzino Balance Test to explore your inflammation and omega profile You're not broken — you're becoming. And I'm here to support you to live a hot and healthy life.

What if the problem isn't your metabolism — but the way you've been taught to eat? In Part 2 of this series, Nicole helps you break free from diet culture and step into a more nourishing, sustainable relationship with food, your body, and your hormones. This episode shifts the focus from restriction and guilt to nourishment, strength, and balance — especially in perimenopause and menopause, when your body's needs change. In this episode, you'll discover: • Why diets don't work long-term for midlife women • How to eat for hormone harmony and metabolic health • The role of protein, fibre, healthy fats, and hydration • Why food quality matters — including organic, spray-free foods and reducing plastic exposure • How to nourish your gut to support hormones and energy This is about food as information, connection, and self-respect — not control. If you're ready to reset your stress, your sleep, and your self-worth: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Take your Zinzino Balance Test to explore your inflammation and omega profile

If your body feels unfamiliar in perimenopause or menopause — despite doing "all the right things" — this episode is for you. In Part 1 of this 3-part series, Nicole unpacks the real reasons weight gain feels so different in midlife. We explore the role of fluctuating hormones, cortisol, stress, gut health, inflammation, and ageing — and why this is not a personal failure or lack of willpower. We also shine a light on the diet and beauty industries that profit from women's insecurity, and begin the process of reclaiming your power, self-trust, and body confidence. In this episode, you'll learn: • Why fat distribution changes in perimenopause and menopause • How stress hormones influence belly fat • The link between gut health, inflammation, and weight • Why diet culture keeps women stuck — and who benefits • A new, empowering definition of health and beauty at midlife This is a compassionate, science-informed reset that reminds you: you're not broken — you're becoming. If you're ready to reset your stress, your sleep, and your self-worth: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Take your Zinzino Balance Test to explore your inflammation and omega profile

If urinary leaks, urgency, or fear of UTIs have changed how you move, travel, exercise, or live — this episode is for you. In Part 2 of this series, we shift from understanding why urinary changes happen to what actually works to restore bladder control, strength, and confidence in perimenopause and menopause. In this episode, you'll discover: How the bladder and pelvic floor can be retrained at any age Why pelvic floor exercises alone often aren't enough — and what to add The science behind movement, dance, and neuroplasticity for urinary control What research shows about combining pelvic floor therapy, bladder training, and local estrogen When medications are helpful — and when non-antibiotic strategies should come first Alternatives and complements to repeated antibiotic use for recurrent UTIs How to advocate for yourself (and older women) with doctors — using the right language and evidence We also talk openly about starting the conversation across generations — helping mothers, aunts, and grandmothers understand that leaking, infections, and discomfort are treatable medical issues, not personal failures. This episode is about liberation, not limitation — restoring dignity, movement, pleasure, and confidence in midlife and beyond. 🎧 If you haven't listened yet, start with Part 1 to understand the hormonal and anatomical foundations before diving into solutions. 👉 Download your free Menopause Symptom Tracker at nicolevanhattem.com 👉 Work with me as your Menopause Coach for a tailored, whole-body approach

Urinary leakage, urgency, and recurrent UTIs are not just "part of getting older" — and they're not something you have to quietly put up with. In Part 1 of this two-part series, we unpack what's really happening inside the body during perimenopause and menopause that affects bladder control and urinary health — and why so many women are caught off guard. In this episode, you'll learn: How declining estrogen directly affects the bladder, urethra, pelvic floor, and vaginal tissues Why urinary symptoms often begin in perimenopause — years before menopause The difference between stress, urge, and mixed urinary incontinence How hormonal changes increase the risk of urinary tract infections (UTIs) Why UTIs in older women are frequently missed — and how this contributes to serious illness and even death Why shame and silence have left generations of women underdiagnosed and undertreated This episode lays the essential foundation — the anatomy, the hormones, the warning signs — so you can advocate for yourself and for the women you love: your mum, aunt, grandmother, sister, or daughter. 🎧 Listen to Part 1 first, then continue with Part 2 to learn how to rebuild bladder control and confidence with evidence-based solutions. Resources mentioned: – Pelvic floor health and menopause research – Vaginal estrogen and urinary health – UTI prevention and early warning signs 👉 Download your free Menopause Symptom Tracker at nicolevanhattem.com 👉 Work with me as your Menopause Coach for personalised support

Are you waking at 2am wide awake, tossing and turning with night sweats, anxiety, or a racing mind — or feeling exhausted no matter how long you sleep? In this episode of Hot & Healthy Menopause, Nicole van Hattem unpacks why sleep becomes one of the most powerful — and most disrupted — health tools during perimenopause and menopause. Sleep isn't just about feeling rested. It's when your body: Repairs cells and reduces inflammation Balances stress hormones like cortisol Supports heart health, weight regulation, mood, libido, and brain function And when sleep is poor? Inflammation rises — increasing the risk of cardiovascular disease, insulin resistance, anxiety, low mood, cognitive decline, and accelerated ageing. In this episode, you'll learn: ✔️ Why hormonal changes disrupt sleep in perimenopause and menopause ✔️ How estrogen, progesterone, melatonin, and cortisol interact ✔️ The link between poor sleep, inflammation, and chronic disease ✔️ Why night sweats, anxiety, joint pain, and frequent waking are so common ✔️ Practical, science-backed strategies to improve sleep quality ✔️ When to consider lifestyle changes, CBT-I, MHT, or nervous system support ✔️ Why your sleep environment — including partners, pets, bedding, and light — matters more than you think Nicole also shares why midlife is the time to have honest conversations about what you need, including rethinking sleeping arrangements, creating better boundaries around rest, and letting go of guilt about needing 8–10 hours of sleep. Plus, discover how retreats, nervous system regulation, clean nutrition, and reducing inflammation can help reset your sleep and restore deep, restorative rest. If you're tired of being tired — this episode is your permission slip to take sleep seriously. 🎧 Subscribe and follow Hot & Healthy Menopause so you never miss an episode. And I'm here to support you to live a hot and healthy life. www.nicolevanhattem.com

Heart disease is the number one killer of women in Australia — causing three times more deaths than breast cancer — yet it's still rarely talked about in menopause conversations. In this episode of Hot & Healthy Menopause, Nicole van Hattem explores the powerful and often overlooked connection between hormones and cardiovascular health in midlife. As estrogen levels decline during perimenopause and menopause, women experience real physiological changes that affect blood pressure, cholesterol, inflammation, weight distribution, and heart rhythm. This isn't just "getting older" — it's a hormonal shift that requires a new approach to prevention and care. In this episode, you'll learn: Why heart disease risk increases after menopause How estrogen protects your heart — and what happens when it drops The difference between good (HDL) and bad (LDL) cholesterol, and what balance to aim for Why heart attack symptoms in women often look very different to men's Which lifestyle factors have the biggest impact on heart health in midlife How caffeine, stress, sleep, movement, and nutrition influence your cardiovascular system When Menopausal Hormone Therapy (MHT) may support heart health The warning signs you should never ignore — and when to seek urgent help This episode is an essential listen for women in their 40s, 50s, and beyond who want to stay informed, proactive, and empowered about their long-term health. 🎧 If you've ever experienced palpitations, rising cholesterol, higher blood pressure, or unexplained fatigue during menopause — this conversation matters. If you're ready to reset your stress, your sleep, and your self-worth: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Take your Zinzino Balance Test to explore your inflammation and omega profile ✅ And join me at a Hot & Healthy Retreat to experience what calm, clarity, and confidence really feel like. And I'm here to support you to live a hot and healthy life.

Ever noticed cellulite becoming more visible during perimenopause or menopause — even if your weight hasn't changed? You're not imagining it. And it's not a willpower issue. In this episode of Hot & Healthy Menopause, Nicole van Hattem breaks down the real science behind cellulite in midlife, why hormonal changes play such a big role, and what actually helps reduce the appearance of cellulite — without shame, gimmicks, or unrealistic promises. We explore: What cellulite really is (hint: it's not just fat — it's fascia, connective tissue, and circulation) How declining estrogen affects collagen, elastin, skin thickness, and microcirculation Why cellulite often worsens during perimenopause and post-menopause The latest research updates since the early PubMed studies on cellulite and menopause Why inflammation, fascia stiffness, and fluid retention matter more than weight What treatments have evidence (and which ones are a waste of money) The role of strength training, hydration, sleep, massage, sauna, ice baths, and fascia release How retreats, detox resets, and lifestyle changes can visibly smooth skin texture Whether collagen supplements can help — and how to use them realistically Why cellulite is normal, common, and not a sign of poor health or fitness Nicole also shares her real-life experience with retreats, bodywork, and lifestyle resets over the past decade — and why cellulite reduction works best as a system, not a single fix. This episode is for women in their 40s, 50s, and beyond who want clear, compassionate, science-backed guidance on body changes in menopause — without body shame or cosmetic pressure. ✨ Cellulite doesn't define your worth. ✨ Menopause doesn't mean giving up on feeling confident in your skin. ✨ You deserve information that empowers — not confuses. If you're navigating menopause, perimenopause, skin changes, body confidence, or midlife health — this episode is for you. Call to Action: If you're ready to reset your stress, your sleep, and your self-worth: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Take your Zinzino Balance Test to explore your inflammation and omega profile ✅ And join me at a Hot & Healthy Retreat to experience what calm, clarity, and confidence really feel like.

🎙️ Collagen Confessions — Do Supplements Actually Work? Collagen supplements are everywhere — in coffees, smoothies, skincare routines, and midlife conversations. But do they actually work… or are we just swallowing expensive hope? In this episode of Hot & Healthy Menopause, Menopause Coach Nicole van Hattem breaks down the real science behind collagen supplements — without hype, shame, or unrealistic promises. You'll learn: What collagen actually does in the body — and why loss accelerates after menopause What the research really shows about collagen peptides, skin elasticity, wrinkles, and cellulite Why results are subtle, slow, and disappear when you stop The pros and cons of collagen supplements for midlife women Non-vegan vs vegan collagen: what works, what doesn't, and what's emerging Key ingredients that support collagen production — and what to avoid on labels Why collagen is maintenance, not magic Nicole's personal experience using collagen as part of a whole-body menopause strategy This episode is for you if you want to make informed, empowered choices about supplements — and stop wasting money on wellness trends that don't deliver. ✨ Collagen can support skin, joints, and strength — but only when it's part of a bigger picture that includes nutrition, movement, sleep, stress management, and hormone health. Discover more at www.nicolevanhattem.com

Ever walk into a room and forget why you're there? Lose your words mid-sentence in a meeting? Feel mentally slower than you used to? You're not imagining it — and you're not "losing it." In this episode of Hot & Healthy Menopause, Nicole van Hattem unpacks one of the most frustrating symptoms of perimenopause and menopause: brain fog. You'll learn: Why fluctuating estrogen and progesterone affect memory, focus, and mental clarity How inflammation quietly worsens brain fog The critical role omega-3 and omega-6 balance plays in brain health Why stress and poor sleep amplify cognitive symptoms Practical, evidence-based steps to clear the fog and feel sharp again Nicole also shares how tracking your symptoms and testing your omega balance can take the guesswork out of your menopause journey — and help you make confident, informed decisions about your health. ✨ Helpful resources mentioned in this episode: Download the free Menopause Symptom Tracker at nicolevanhattem.com Explore omega balance testing and targeted nutrition support Learn how to work with Nicole for personalised menopause and executive wellbeing coaching Brain fog isn't a sign of decline — it's a signal. With the right support, clarity, confidence, and focus can return.

Let's get practical — and honest. In Part 2 of this Hot & Healthy Menopause series, Nicole van Hattem focuses on solutions for vaginal atrophy, dryness, and low libido — including vaginal moisturisers, lubricants, pleasure, and comfort-first intimacy. This episode is for you whether: • Sex feels uncomfortable or painful • Your libido has changed or disappeared • You're single, partnered, or not sexually active • Or you simply want to feel comfortable and confident in your body again You'll learn: • The difference between vaginal moisturisers and lubricants — and why it matters • What ingredients to avoid and what to look for instead • How to support vaginal tissue health even without intercourse • Why self-stimulation supports blood flow and tissue health • How sex toys can support comfort, confidence, and pelvic health • Why pleasure is about choice — not obligation This is a shame-free, evidence-based conversation about caring for your body now and into later life. Vaginal health is not optional care. It's healthcare. 👉 Download your free Menopause Symptom Tracker at nicolevanhattem.com 👉 Want personalised guidance? Work with Nicole to feel informed, supported, and empowered through menopause.

Vaginal dryness, burning, itching, recurrent UTIs, pain with intimacy — and a quiet loss of confidence. If this sounds familiar, you're not imagining it. And it's not "just ageing." In this episode of Hot & Healthy Menopause, Menopause Coach and TEDx Speaker Nicole van Hattem explains what's really happening to the vulva, vagina, bladder, and libido during perimenopause and menopause — clearly, clinically, and without shame. You'll learn: • What vaginal atrophy (Genitourinary Syndrome of Menopause) actually is • How declining estrogen affects vulval and vaginal tissue • Why symptoms are often misdiagnosed as thrush, cystitis, or BV • How pH changes disrupt healthy vaginal bacteria • The link between vaginal discomfort, avoidance, and loss of libido • Why vaginal health matters even if you're not having sex — and may never intend to be This episode is not about sex performance. It's about comfort, dignity, body literacy, and long-term health. If you've ever felt embarrassed raising these symptoms — or been told to "just live with it" — this conversation is for you. 👉 Download your free Menopause Symptom Tracker at nicolevanhattem.com 👉 Ready for personalised support? Work with Nicole to navigate menopause with clarity and confidence.

Do you ever wonder if your low mood, sadness, or irritability is depression — or simply part of the hormonal rollercoaster of menopause? In this powerful episode of Hot & Healthy Menopause, Menopause Coach and TEDx Speaker Nicole van Hattem explains the difference between clinical depression and menopausal mood changes, and how understanding this difference can change everything. You'll learn: 💡 The three types of reproductive depression — PMS/PMDD, postnatal depression, and climacteric (menopause) depression. 💡 Why antidepressants often don't work when hormones are the root cause. 💡 How HRT, supplements, nutrition, and therapy can restore emotional balance. 💡 The role of CBT, EFT, and NLP in rewiring your thoughts and managing stress. 💡 How to tell whether your low mood is hormonal or situational — and what to do next. Nicole also shares practical steps for talking with your doctor, tracking symptoms, and rebuilding confidence through self-compassion and lifestyle shifts. Because depression during menopause isn't weakness — it's biology. And with the right tools, you can rebalance and reclaim your energy, clarity, and joy. 💬 Mentions & Resources 🎧 Listen to the Perimenopause Starter Pack mini-series (Episodes 168–175) for your foundations. 💻 Learn more or book a free discovery call: www.nicolevanhattem.com 👭 Join the Hot & Healthy Menopause Facebook Community 🩺 Talk to your GP about Reproductive Depression and HRT

In this episode of Hot & Healthy Menopause, Nicole van Hattem explores how perimenopause is not a crisis but a crossroads. You'll learn why this transition is your opportunity to pause, reassess, and make conscious choices about your health, relationships, finances, and future. Nicole shares her own story of brave, bold decisions — letting go of the life she was conditioned to believe she wanted, and intentionally creating one that truly fits. You'll also discover: 💡 Why pulling your energy back into yourself is essential before making big life changes 🧠 How brain fog, emotional swings, and hormone shifts affect clarity and decision-making ❤️ Why setting new boundaries can strengthen, not destroy, your relationships 💰 How to rethink your resources — time, money, energy — so you can move forward confidently 🌿 Why even small conscious changes (like decluttering) can free up energy and inspiration Nicole also gets real about the tough stuff: resistance from others, rethinking long-term relationships, and the fear that comes when people don't understand your evolution. ✨ Ready to create your roadmap for this next phase? Nicole offers tailored executive coaching to help you define your goals, build accountability, and enjoy the process of reinvention. Visit nicolevanhattem.com to learn how to work with her.

Are you dropping your coffee, fumbling your keys, or feeling a bit clumsy lately? It's not all in your head — and you're definitely not alone. In this episode of Hot & Healthy Menopause, Nicole explores how hormone changes during menopause can subtly affect coordination, grip, and focus — and what you can do about it. You'll learn: ✅ How fluctuating estrogen and dopamine affect movement and concentration ✅ Why sleep, eyesight, and circulation make a big difference ✅ Simple ways to strengthen your grip, balance, and confidence Because you're not broken — you're becoming. And I'm here to support you to live a hot and healthy life. Call to Action: Download your free Menopause Symptom Tracker at nicolevanhattem.com

In Part 2 of this essential series, Nicole van Hattem walks you through the exact plan she created after her osteoporosis diagnosis — the experts she worked with, the lifestyle changes she made, and the science-backed strategies that are now helping her rebuild bone, strength, and confidence in midlife. You'll learn: How MHT (Menopause Hormone Therapy) protects bone and why you might choose it The impact of caffeine, alcohol, inflammation & omega imbalance on bone loss Why stress is one of the most underestimated threats to bone health The role of weight training, impact exercises & balance work (including a laugh-out-loud moment trying heel drops with an exercise physiologist!) What an endocrinologist actually does — and why you may need one The specific tests to use to track progress: DEXA, Vitamin D, omega balance & more How symptom tracking, boundaries, and lifestyle design help protect both your bones and your independence This episode is equal parts science and real talk — including the honest moment where Nicole had a little pity party, then gave herself a mindset reboot and got to work. Because strong bones aren't built by hoping… they're built by taking action. 🎧 Listen now to learn how to create your own bone-building roadmap. ✨ Mentions & Resources: Zinzino BalanceTest & BalanceOil+ for omega balance and inflammation Episode: Rethink the Drink in Midlife Episode: Caffeine & Menopause — What You Need to Know

"I thought I was doing everything right… and then at 55, I was diagnosed with osteoporosis. What the actual?!" In this powerful episode, Nicole van Hattem opens up about her diagnosis — how she found out, what was missed, and why so many women are blindsided by bone loss during menopause. You'll learn: Why osteoporosis is called the silent thief and how it can progress undetected for years How inflammation, stress, and hormone changes quietly weaken your bones The difference between osteopenia and osteoporosis (and why it matters) The role of estrogen, calcium, vitamin D, and lifestyle in protecting your bones How to advocate for yourself with your GP and request a DEXA scan before it's too late This isn't a story of fear — it's one of empowerment. You'll learn who to turn shock into strategy before it's too late. 🎧 Listen now, and don't miss Part 2 — where you'll learn exactly how to rebuild bones and confidence. ✨ Mentions & Resources: Hot & Healthy Menopause podcast episode: "Rethink the Drink in Midlife" Zinzino BalanceTest & BalanceOil+ for inflammation and omega balance

Hormone Replacement Therapy — or Menopause Hormone Therapy (MHT) — has been one of the most misunderstood topics in women's health for over two decades. Much of that confusion traces back to one study: the 2002 Women's Health Initiative (WHI). In this episode, Menopause Health Coach Nicole van Hattem unpacks what really happened in that study, why it caused global panic, and what the research now tells us about the safety, timing, and benefits of modern HRT. Nicole also shares her own journey — a decade of trying to manage perimenopause naturally through nutrition, therapy, gut health, lifestyle changes, and stress reduction — before discovering that HRT was the missing piece. After finding the right balance, the transformation was dramatic: within days, her depression and anxiety disappeared. 💡 In this episode, you'll learn: What HRT/MHT actually is and how it supports estrogen and progesterone balance The real story behind the 2002 Women's Health Initiative study — and what went wrong How misinformation led to decades of unnecessary suffering The difference between synthetic and body-identical hormones Why timing matters — the "window of opportunity" for heart, bone, and brain protection The latest research showing how HRT started around menopause can reduce heart disease and all-cause mortality How to work with a menopause-trained practitioner to find your ideal combination The importance of self-education, advocacy, and updated science This episode is for every woman who has ever been told to "just tough it out," every doctor who wants to practice evidence-based care, and every partner or employer who wants to understand the real story behind menopause support. Because the truth is clear: modern, body-identical HRT is safe, effective, and life-changing for many women — when prescribed correctly and started at the right time. 🩷 Resources & Support: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Explore your inflammation and omega profile with the Zinzino Balance Test ✅ Discover Hot & Healthy Retreats — where calm, clarity, and confidence begin

Feeling tired, foggy, or moody? Before you blame your hormones, check your water bottle. In this juicy, science-meets-real-life episode, Nicole van Hattem dives deep into why hydration is one of the simplest yet most powerful ways to boost your energy, mood, and hormone balance during perimenopause and menopause. You'll learn: 💧 Why your body can't function without proper hydration (and what happens when you're even slightly dehydrated) ☕ How caffeine and alcohol act as "hydration thieves" and worsen menopause symptoms like anxiety, hot flushes, and fatigue 🧬 The surprising link between omega balance and hydration — and how your cells might be "leaking water" without you realising 🩸 How the Zinzino BalanceTest and BalanceOil+ help restore your omega ratio and improve cellular hydration 🚽 The truth about urinary frequency — why more water can actually mean less bladder irritation and fewer UTIs 🧂 Whether you really need salt in your water and what to know about chemicals in tap and bottled water ✅ Download your free Menopause Symptom Tracker: nicolevanhattem.com ✨ Hot & Healthy Menopause is here to help you reset your stress, your sleep, and your self-worth — because you're not broken, you're becoming.

Forgetfulness, fuzzy thinking, losing words mid-sentence — it's not just you. During perimenopause and menopause, many women experience cognitive changes that can feel unsettling. In this episode, Nicole explains how hormonal shifts — especially falling estrogen — affect brain function, memory, and focus. She shares science-backed insights on estrogen's neuroprotective role, the link between menopause and Alzheimer's risk, and simple daily practices to keep your brain healthy, sharp, and resilient. This is your compassionate, evidence-based guide to understanding and supporting your brilliant midlife brain. 💡 In This Episode: What "neuroprotection" really means — and how hormones protect your brain The real reason brain fog happens in perimenopause How falling estrogen affects memory, focus, and energy The connection between menopause and Alzheimer's risk Practical steps to support cognitive health: nutrition, sleep, hydration, and stress management Why brain fog is usually temporary — and how to feel confident again 🌸 Download the free Symptom Tracker: nicolevanhattem.com 💬 Book a session with Nicole: personalised menopause health coaching 🎧 Share this episode with a friend or colleague who's navigating menopause

Is your hair changing with menopause? You're not imagining it — hormonal shifts during perimenopause and menopause can trigger hair thinning, shedding, dryness, and even surprise facial hair growth. In this episode of Hot & Healthy Menopause, host Nicole van Hattem explains exactly why your hair is changing, what's happening with your hormones, and how to nourish, protect, and style your hair through midlife. 💇‍♀️ You'll learn how to: Talk to your hairdresser about perimenopause & menopause changes. Choose hair products that support growth and avoid harmful ingredients. Boost your hair health naturally through nutrition, lifestyle, and hormones. Manage facial hair confidently — your face, your rules! Know when to see a medical professional for deeper support. 🌿 Nicole also shares her personal midlife hair journey, the latest science on estrogen and hair growth, and practical tools you can start using today. 📋 Explore the 8-Part Perimenopause Starter Series at nicolevanhattem.com. 🎧 Tune in, take notes, and share this episode with your hairdresser or a friend who's noticing hair changes too.

Menopause is often talked about in terms of hot flushes, sleepless nights, and mood swings — but beneath those symptoms lies something deeper: loss. In this powerful episode, Nicole van Hattem — menopause coach, TEDx speaker, and host of Hot & Healthy Menopause — explores the many layers of loss women face during this transition, with honesty, compassion, and a touch of sass. ✨ You'll hear about: The loss of oestrogen and how it impacts body, brain, and emotions Nicole's personal journey of finding new beauty in the mirror — and how to change the algorithm to see ageing differently The loss of fertility and her own grief in never becoming a mother (plus the joy of being a dog mum) How midlife women can reframe their value in the workplace and show up stronger in careers or businesses Reviewing career changes and learning when it's time to slow down or shift direction The changing nature of relationships, intimacy, and desire as hormones shift Why our hobbies, food, and drink don't always suit us anymore — and how to adapt with humour The truth about identity and confidence in midlife, and how to rebuild them piece by piece Nicole closes the episode with her original poem, Hot Flashes & Farewells — a sassy, humorous, and uplifting reflection on loss and reinvention in menopause. 💬 If you've ever felt like you've lost part of yourself in menopause, this episode will remind you: every ending creates space for a new beginning. 👉 Book a coaching session with Nicole at nicolevanhattem.com 👉 Join the Hot & Healthy Menopause community on Facebook #Menopause #MidlifeWomen #MenopauseSupport #MenopausePodcast #HotAndHealthyMenopause

On today's episode, I share a powerful beachside conversation with an extraordinary woman in her 80s who still experiences hot flushes, survived surgery for heavy bleeding in her 40s, spent time in hospital with vertigo, endured two knee replacements and a broken back — and yet, until today, hadn't realised these could all part of her menopause journey. Why? Because her generation didn't talk about menopause. In this episode, you'll learn: - Why generational stories matter for your health, advocacy, and resilience. - Tips for starting open, respectful conversations with your mum, aunt, or grandmother. - What to do if you don't have family to ask — and where to find collective wisdom. - How vertigo can be a lesser-known menopause symptom (and what to do about it). - Why community and generational support are essential for women's long-term health span. Plus, I introduce a free Conversation Starter Mini-Guide to help you begin these vital discussions. Resources mentioned in this episode: Perimenopause Starter Pack — begin at Episode 168 Free downloads: Symptom Tracker, GP Checklist, and new Conversation Starter Mini-Guide at nicolevanhattem.com Join the Hot & Healthy Menopause Facebook community This isn't the end — it's the shift into your wise era. You are not alone.

Do you love your morning coffee or that piece of dark chocolate at night? If you're in perimenopause or menopause, caffeine may be affecting you more than you realize. From restless nights to racing hearts — even to magnifying hot flashes — caffeine can be both a friend and a foe in midlife. In this episode of Hot & Healthy Menopause, host Nicole van Hattem explores how caffeine impacts women in midlife and menopause. Drawing on research (including a Mayo Clinic study), she unpacks how caffeine can boost mood and memory for some women while worsening symptoms like hot flushes, anxiety, and poor sleep for others. What You'll Learn in This Episode: Why women metabolize caffeine differently in midlife How coffee, chocolate, and caffeinated canned drinks can affect hormones and liver health The surprising link between caffeine and menopausal symptoms (Mayo Clinic study) When to switch to decaf (and what "decaf" really means) Chocolate strategies: enjoy the health benefits without wrecking your sleep Sneaky places caffeine hides in food, drinks, and even medications Herbal tea swaps and retreat resets to help you break the caffeine cycle Hot & Healthy Tip: If you love chocolate, try sprinkling cacao in your morning smoothie or porridge to get the benefits early in the day — so the caffeine wears off by bedtime. Free Resource Download your free Menopause Symptom Tracker at nicolevanhattem.com to see how caffeine, sleep, and other daily habits affect your midlife health. Retreat Reminder Retreats are a great way to reset old habits like caffeine. With nourishing food, rest, and support, you'll give your body the space to heal and notice exactly how caffeine affects you when you reintroduce it. If you enjoyed today's episode, please follow, rate, and share Hot & Healthy Menopause with a friend. Your support helps more women thrive through midlife.

Alcohol is woven into our social lives — from Friday nights to celebrations — but in midlife, it doesn't play by the same rules. In this episode, Nicole van Hattem explores how alcohol affects perimenopause and menopause symptoms, long-term health, and what you can do to reduce or stop drinking if you choose. You'll discover: How alcohol can worsen hot flushes, night sweats, mood swings, and sleep disruption. The connection between alcohol, breast cancer risk, and bone health. Why the "red wine is good for your heart" story is more complicated than it seems (including Mayo Clinic insights on resveratrol). How to know what's "too much" for YOU, regardless of the guidelines. Simple swaps, alcohol-free alternatives, and steps to recover if you've been drinking more than you'd like. 👉 Download Nicole's free Menopause Symptom Tracker at nicolevanhattem.com 👉 Explore Hot & Healthy Retreats to reset your lifestyle habits 👉 Join the Menopause Hot & Healthy Facebook Group for community, tips, and coaching support Midlife is too precious to blur with booze or weigh down with regrets. Let's rethink the drink together.

Menopause is a transition you don't have to face solo. In this episode, Nicole shows you how to build your support squad — from family and friends to workplace allies and menopause-literate professionals. No woman should navigate menopause alone. In this empowering finale of the Perimenopause Starter Pack, Nicole explores the power of community, workplace support, and professional guidance in midlife. You'll learn: How talking about menopause reduces stigma and stress Tips for conversations with partners, kids, and colleagues Workplace rights and support options for women in menopause Where to find trained professionals who truly understand menopause Want to master the midlife-to-menopause transition? Sign up for Nicole's 6-week course — packed with tools, templates, and recipes to make this the best time of your life. Plus, download your free Menopause Symptom Tracker at nicolevanhattem.com.

Can't sleep? Stressed all the time? You're not imagining it. In this episode, Nicole reveals why perimenopause disrupts sleep and increases stress, and what you can do to reclaim calm and rest. Full Description: Hormones, cortisol, and modern life collide in midlife — often leaving women exhausted and anxious. In this episode, Nicole unpacks the science and shares practical tools for restoring your sanity. You'll discover: Why perimenopause wreaks havoc on sleep cycles The connection between cortisol, stress, and menopause symptoms Mindfulness, breathing, and nervous system resets you can use today Lifestyle shifts that bring more calm, clarity, and balance Download your free Menopause Symptom Tracker and explore Nicole's retreat recommendations for deep rest at nicolevanhattem.com. Next up: Episode 175 — Building Your Support Squad: You Don't Have to Do This Alone.

Your body isn't the same at 45 as it was at 25 — and your workouts shouldn't be either. This episode dives into the best exercise for perimenopause and menopause, so you can stay strong, healthy, and injury-free. Exercise during perimenopause is about more than burning calories. In this episode, Nicole shares how to train smarter, not harder, to protect your body in midlife. You'll learn: The role of strength training in preventing bone loss and boosting metabolism How to balance cardio with recovery for long-term energy Why overtraining can worsen symptoms (and how to avoid it) Simple, sustainable exercise habits for your 40s and 50s Get your free Menopause Symptom Tracker and explore Nicole's wellness retreat picks at nicolevanhattem.com. Next up: Episode 174 — Sleep, Stress, and Sanity: Managing the Midlife Mind.

Tired, foggy, and gaining weight even though you haven't changed how you eat? In this episode, Nicole van Hattem shares the best nutrition strategies for perimenopause and menopause — so you can fuel your body for energy, hormone balance, and symptom relief. Nutrition in midlife isn't about restriction — it's about strategic fuelling. The way you ate in your 20s and 30s may no longer serve you in your 40s and 50s. In this episode of Hot & Healthy Menopause, Nicole explains how food directly influences hormones, metabolism, mood, and energy during perimenopause and menopause. You'll learn: Why nutrition needs shift as oestrogen, progesterone, and testosterone fluctuate The role of protein in protecting muscle and metabolism How fibre and phytoestrogens (like flaxseeds and soy) support hormone balance The best healthy fats for brain function, mood, and inflammation Essential micronutrients for bones, energy, and sleep Why hydration matters more than ever in midlife How to personalise nutrition through tracking and tailored support Nicole also shares how retreats and deep rest amplify the benefits of great nutrition, giving your body space to heal and absorb what it needs most. Start today by downloading the free Food Diary Template at nicolevanhattem.com. Use it to spot your nutrition patterns and bring it to your next health appointment. Plus, explore Nicole's wellness retreat reviews for nourishing midlife resets. Next up: Episode 173 — Exercise in Your 40s and 50s: What Really Works Now.

Ever felt dismissed at the doctor's office? You're not alone. This episode gives you the tools to talk to doctors about menopause, ask the right questions, and finally get the care you deserve. Too many women walk out of medical appointments feeling unheard. In this episode, Nicole shares how to advocate for yourself in healthcare and build a support team that actually understands menopause. You'll learn: How to prepare for your doctor's appointment with confidence The key questions to ask about HRT, perimenopause symptoms, and treatment options What to do if you feel dismissed or gaslit Where to find menopause-literate doctors and specialists Grab your free GP Appointment Checklist + Menopause Symptom Tracker at nicolevanhattem.com. Next up: Episode 172 — Nutrition in Your 40s and 50s: What Really Fuels Midlife Energy

From hot flushes to heart palpitations, menopause symptoms go far beyond what most of us expect. In this episode, Nicole van Hattem explores the wide spectrum of menopause symptoms, why they look different for every woman, and how to make sense of them. Think menopause is just hot flushes? Think again. In this episode of Hot & Healthy Menopause, Nicole unpacks the full menopause symptom spectrum, helping you recognise the unexpected signs and connect them to shifting hormones. You'll discover: The most common menopause symptoms (hot flushes, night sweats, mood swings) The surprising ones — like heart palpitations, dizziness, joint pain, and skin changes Why no two women experience menopause the same way How to track symptoms and separate hormone-driven changes from other health issues Download your free Menopause Symptom Tracker at nicolevanhattem.com to get clarity on your unique journey. Next up: Episode 171 — Talking to Doctors: How to Be Heard and Get the Care You Need.

Are you noticing new mood swings, brain fog, or night sweats in your 40s? These could be the early signs of perimenopause, not just stress or aging. In this episode, Nicole van Hattem explains the first menopause symptoms, midlife hormone changes, and what to do next so you can navigate perimenopause with clarity and confidence. You'll learn: What perimenopause really is - the 4-10 year transition leading up to menopause How fluctuating oestrogen, progesterone, and testosterone create unpredictable shifts The earliest physical symptoms of menopause: irregular periods, night sweats, sleep problems, weight gain, and fatigue The emotional and cognitive signs: mood swings, anxiety, brain fog, and dips in confidence Why perimenopause isn't just getting older - it's a normal stage of midlife hormone changes Simple next steps: track your symptoms, name what's happening, and find menopause-literate support Whether you're 38, 45, or 50 plus, recognising the first menopause symptoms early can help you take back control, protect your wellbeing, and step into this chapter with clarity. Download your free Menopause Symptom Tracker and explore Nicole's midlife retreat recommendations at nicolevanhattem.com Next up: Episode 170 — The Menopause Symptom Spectrum: From Hot Flushes to Heart Palpitations.

In this very first episode of the Perimenopause Starter Pack, I'm laying the foundation for your midlife journey with clarity and confidence. If you've been wondering what perimenopause really is and how to know if you're in it — this episode is for you. I'll explain the hormonal rollercoaster of oestrogen, progesterone, and testosterone, why symptoms show up so differently for every woman, and why this transition can last 4–10 years. You'll also discover: The most common early signs of perimenopause Why so many women are dismissed or misdiagnosed by doctors How to cut through confusion and see the bigger picture of your health Why midlife can be a time for reinvention, resilience, and growth This is Episode 1 of an 8-part crash course designed to stop you chasing symptoms and instead give you the tools, strategies, and support you need. Each episode is just 15 minutes — perfect for a walk, commute, or tea break. 💡 Download your free Menopause Symptom Tracker at nicolevanhattem.com to start spotting patterns, understanding your body, and taking informed action. 👉 Don't forget to subscribe so you won't miss what's next: Episode 169 — the early signs of perimenopause. Because you're not broken, you're not alone, and with the right tools, you can make midlife your most powerful chapter yet.

The Hot & Healthy Menopause podcast is back! 🎙 In this relaunch episode, TEDx Speaker and Licensed Menopause Champion Nicole van Hattem shares her journey through perimenopause, redundancy, retreats, and reinvention — and why menopause is not the end, it's the upgrade. Discover the hidden costs of menopause on health, work, and finances, the power of retreats for clarity and symptom relief, and what to expect from this new season: expert guidance, practical tools, and the brand-new 8-part Perimenopause Starter Pack. Subscribe now and download your free Menopause Symptom Tracker at nicolevanhattem.com

Keeping your children healthy can be tricky, from the common colds and infections, stomach bugs, head lice and mental health - it's more important than ever to get our kids into good habits early and try to treat these kind of ailments as naturally as we can. Alexandra Brewster is the Principal Naturopath at Healing Hands Natural Health Centre in Ipswich Qld. She spent 25 years as a registered nurse and midwife working in diverse fields such as general surgery, obstetrics, gynaecology, well baby clinic, maternity and as a school nurse at a private grammar school. She is a Naturopath, Nutritionist, Western Herbalist, Institute of Functional Medicine Candidate and joins us on the Hot & Healthy in Business Podcast as our in-house Natural Health advisor. The Hot & Healthy in Business Podcast brings the secrets to success for women in small business. To find out more visit www.hotandhealthyglobal.com   This podcast is brought to you by Ethical Change Agency - www.ethicalchangeagency.com 

Ancient hunter-gatherers didn't have supermarkets, refrigerators or food available year round. As a result, humans have evolved to be able to function without food for extended periods of time. Studies show that intermittent fasting can help you lose weight, improve health and perhaps even live longer. There are various methods and patterns of eating cycles that can be adopted when it comes to intermittent fasting. It's important that you seek advice from your healthcare professional before embarking on any drastic change in the way you eat. Alexandra Brewster is the Principal Naturopath at Healing Hands Natural Health Centre in Ipswich Qld. She spent 25 years as a registered nurse and midwife working in diverse fields such as general surgery, obstetrics, gynaecology, well baby clinic, maternity and as a school nurse at a private grammar school. She is a Naturopath, Nutritionist, Western Herbalist, Institute of Functional Medicine Candidate and joins us on the Hot & Healthy in Business Podcast as our in-house Natural Health advisor. The Hot & Healthy in Business Podcast brings the secrets to success for women in small business. To find out more visit www.hotandhealthyglobal.com   This podcast is brought to you by Ethical Change Agency - www.ethicalchangeagency.com 

Endometriosis is reported to have cost Australian society around $7.7 billion annually with loss in productivity and direct healthcare costs. It's an incredibly painful and damaging condition that is treatable. If you think you may have some symptoms, please listen to your body and see your healthcare professional. Alexandra Brewster is the Principal Naturopath at Healing Hands Natural Health Centre in Ipswich Qld. She spent 25 years as a registered nurse and midwife working in diverse fields such as general surgery, obstetrics, gynaecology, well baby clinic, maternity and as a school nurse at a private grammar school. She is a Naturopath, Nutritionist, Western Herbalist, Institute of Functional Medicine Candidate and joins us on the Hot & Healthy in Business Podcast as our in-house Natural Health advisor. The Hot & Healthy in Business Podcast brings the secrets to success for women in small business. To find out more visit www.hotandhealthyglobal.com   This podcast is brought to you by Ethical Change Agency - www.ethicalchangeagency.com