Hot & Healthy Menopause

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.