Hot & Healthy Menopause

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. Full Description: 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.

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.

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.