The Hormonally Balanced Women's Podcast

In today's episode, I'm joined by Gemma from Gemma Rose, who helps individuals with inner work and breathwork to transform their mindset and nervous system. Her offerings focus on personal growth, healing, and connecting with one's authentic self.   We discuss Gemma's journey, including her experience with postpartum depression and anxiety, and how breathwork helped her heal stress and tension.  We dive into breathwork as a tool to reconnect the body-mind system and process emotions, sensations, and memories. Gemma explains how it aids in completing stress cycles and processing trauma, fostering creativity and dream manifestation. She emphasizes the importance of a trauma-informed facilitator for breathwork journeys.  Gemma shares a simple breathwork practice and offers insights on guilt-free self-care. This episode powerfully reminds us that self-care is a generous act benefiting family and community.   Mon x   🌹Check out Gemma's Instagram  🦋 Visit the Gemma Rose website ⚡️ Start my 3-part Health & Energy Upgrade 💖 Check out The Four of You course 📱 Discover the Nourish App 🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching 👉 Follow me on Instagram ✨ Check out my Website 💌 Sign up to my newsletter for weekly hormone tips 👩‍💻 Email me at hello@moniquedickson.com

In today’s episode, I’m joined by the amazing Rachel Bettinzoli, an Accredited Exercise Physiologist and Wellness Coach who specialises in women’s health and matrescence. Together, we explore what it means to move through a “wintering” season - those slower, heavier times in life when everything feels like a stretch. Rachel generously shares her own journey and the deep realisations that followed. We also dive into matrescence, the profound (and often unspoken) identity shift that happens when we become mothers. Like adolescence, it’s messy, transformational, and deeply personal. It affects every part of us - physically, emotionally, socially and it’s not a sign you’re broken. You’re growing. Rachel also shares her powerful “power of one” practice, an approach to rebuilding strength, energy, and confidence one small, gentle step at a time. This episode powerful reminder that health isn’t about doing more or trying harder. It’s about honouring where you are, listening to your body, and letting yourself be supported. Mon x   🌷 Check out Rachels website Gently You 🧡 Connect with Rachel on Instagram  🎶 Songs Mentioned:  Jai-Jagdeesh - Light of Love Kelly Clarkson - Broken & Beautiful (From “Uglydolls”)   🤱 Resources for Matresence: Amy Taylor Kabbaz - map on website Ted Talk - Alexandra Sax     ⚡️ Start my 3-part Health & Energy Upgrade 💖 Check out The Four of You course 📱 Discover the Nourish App 🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching 👉 Follow me on Instagram ✨ Check out my Website 💌 Sign up to my newsletter for weekly hormone tips 👩‍💻 Email me at hello@moniquedickson.com

In today’s episode, I’m talking about something that so many women are craving - but struggling to access in the middle of busy, full lives: making time for ourselves. You don’t need a new routine, a better planner, or a complete life overhaul. What you do need is a fresh perspective - a new way of approaching the moments you already have. I’ll show you how to find space in your day (yes, even the tiniest pockets) to support your health, your energy, and your sense of self. Mon x   ⚡️ Start my 3-part Health & Energy Upgrade 💖 Check out The Four of You course 📱 Discover the Nourish App 🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching 👉 Follow me on Instagram ✨ Check out my Website 💌 Sign up to my newsletter for weekly hormone tips 👩‍💻 Email me at hello@moniquedickson.com

In today’s episode, we have a special guest Ash McLocklan, who talks all about something that’s become way too normal - Botox. But this isn’t your typical skincare chat. This is a raw, real conversation about why Ash decided to ditch Botox for good - and how she found a completely free, natural way to support her skin that actually works. We talk about facial tension, aging, skin confidence, and the pressure to “fix” our faces. Ash shares how simple facial massage became her self-care practice - not just for her skin, but for her stress too. No fancy products, no appointments. Just her hands and a few minutes a day. If you’ve ever looked in the mirror and thought, “I wish I could change this…” - this episode is going to feel like a breath of fresh air. Mon x   💆‍♀️ Check out Ash McLocklan's Instagram here  ⚡️ Start my 3-part Health & Energy Upgrade 💖 Check out The Four of You course 📱 Discover the Nourish App 🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching 👉 Follow me on Instagram ✨ Check out my Website 💌 Sign up to my newsletter for weekly hormone tips 👩‍💻 Email me at hello@moniquedickson.com  

In today’s episode, I’m diving into the one piece that so many women are missing on their health journey—mindfulness. Mindfulness isn’t just a buzzword—it’s a way of coming back to yourself. Back to presence. Back to healing. In this episode, I’ll show you why being more mindful (in really simple, doable ways) might just be the shift your body’s been asking for. The smallest shifts can create big changes in your energy, hormones, and overall well-being. Mon x   ⚡️ Start my 3-part Health & Energy Upgrade 💖 Check out The Four of You course 📱 Discover the Nourish App 🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching 👉 Follow me on Instagram ✨ Check out my Website 💌 Sign up to my newsletter for weekly hormone tips 👩‍💻 Email me at hello@moniquedickson.com

In today’s episode, I’m having a real, raw conversation with you about what’s actually going on in your body once you hit 35 and beyond. We’ve normalised so much — the brain fog, the low libido, the joint pain, the exhaustion that never lets up — and we’ve been told it’s all just “part of getting older.” But what if that wasn’t the whole truth? Your 30s and 40s aren’t the beginning of the end — they’re the beginning of a deeper connection with your health. Mon x   ⚡️ Start my 3-part Health & Energy Upgrade 📱 Discover the Nourish App 🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching 👉 Follow me on Instagram ✨ Check out my Website 💌 Sign up to my newsletter for weekly hormone tips 👩‍💻 Email me at hello@moniquedickson.com

In this episode, I’m bringing you a cosy, nourishing chat about something that matters more than ever as we move into the colder months: your immune system. We’re deep into autumn here on the farm — the ponies are rugged, the fire’s crackling, and it’s that time of year when the bugs and sniffles start to creep in. If you’ve ever felt like your body’s working against you — you're eating well, you’re trying all the supplements, but you’re still exhausted and dragging yourself through the day — this episode is for you. I’m diving into the five essential (but often overlooked) ways to support not just your immunity, but your family’s too. Because as mums, we’re often the ones picking up the pieces when sickness hits. But what if you could build a foundation that helps prevent it in the first place? Mon x   ⚡️ Start my 3-part Health & Energy Upgrade 📱 Discover the Nourish App 🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching 👉 Follow me on Instagram ✨ Check out my Website 💌 Sign up to my newsletter for weekly hormone tips 👩‍💻 Email me at hello@moniquedickson.com

In this episode, I’m switching things up. We talk so often about the symptoms, the struggles, the fatigue, and the hormone chaos (and yes, those are real and valid). But today? I want to remind you why all your hard work matters. I’m sharing 10 incredibly cool things that start happening when your body gets back in balance — things that actually make life easier, more joyful, and way more vibrant. I’m also sharing something personal — a little life update that’s been brewing since December — and what pregnancy has taught me (again) about the beauty of living in sync with our bodies. This episode is your permission slip to dream again about what’s possible with your health — and to feel so proud of every step you’ve taken. Let this be your reminder: it can be you too. Mon x   ⚡️ Start my 3-part Health & Energy Upgrade 📱 Discover the Nourish App 🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching 👉 Follow me on Instagram ✨ Check out my Website 💌 Sign up to my newsletter for weekly hormone tips 👩‍💻 Email me at hello@moniquedickson.com

In this episode, Monique dives deep into the impact of stress on your hormones and overall health. If you’ve been feeling exhausted, struggling with brain fog, or dealing with unpredictable cycles, this episode is for you. Monique breaks down why chronic stress is wreaking havoc on your body—and what you can do to regain control.  Key topics:  Why Stress Matters: Understanding how stress hormones like cortisol impact your sleep, energy, and menstrual cycle. The Hidden Stressors: It’s not just work deadlines—poor gut health, environmental toxins, and even over-exercising can send your body into fight-or-flight mode. Signs of HPA Axis Dysfunction: Brain fog, sugar cravings, low energy, poor sleep—are you stuck in survival mode? Breaking the Cycle: Monique’s three-part stress-busting formula to help you reset, recover, and build resilience. ✨ Free Gift for You! Upgrade your health & energy in just 3 simple steps. It's short, to the point, and actionable. Find out more here  💛 Join Nourish – My step-by-step program to help you rebalance your hormones & feel amazing → Click here 👉 1:1 Hormone & Health Coaching Work directly with me to create a personalised, bio-individualised plan that fits your unique body and lifestyle. Whether it’s balancing your hormones, boosting your energy, or getting to the root of your health struggles, I’ll guide you every step of the way. Click here to apply for 1:1 coaching Let's get your hormones balanced: 👉 Take the Hormone Quiz 💌 DM me on Instagram 👩‍💻 Check out my Website & if you don't have Instagram then email me hello@moniquedickson.com

In this episode, Monique dives into the topic of DIYing your health. If you’ve been overwhelmed or frustrated in your health journey, this episode is for you! Monique discusses whether it’s truly possible to take your health into your own hands or if professional help is necessary for real, lasting change. Key Topics Can You DIY Your Own Health?: Why taking a DIY approach to health might not always work, and how misinformation can hinder progress. The Right Information Matters: The importance of using accurate, helpful resources to guide your health journey, and how the Nourish app can be a game-changer. When to Seek Personalized Help: Recognizing when it's time to bring in expert help, especially when feeling depleted or reaching a health plateau. Accountability and Support: How working with a health practitioner can accelerate your progress and keep you accountable on your journey to better health. Monique shares her personal health journey, the mistakes she made, and the breakthrough moment when she found the right information. If you’re ready to go deeper with your health, this episode is packed with wisdom on how to take the next step. 💛 Join Nourish – My step-by-step program to help you rebalance your hormones & feel amazing → Click here 👉 1:1 Hormone & Health Coaching Work directly with me to create a personalised, bio-individualised plan that fits your unique body and lifestyle. Whether it’s balancing your hormones, boosting your energy, or getting to the root of your health struggles, I’ll guide you every step of the way. Click here to apply for 1:1 coaching Let's get your hormones balanced: 👉 Take the Hormone Quiz 💌 DM me on Instagram 👩‍💻 Check out my Website & if you don't have Instagram then email me hello@moniquedickson.com

In this practical episode, Monique explores the three biggest barriers that might be holding you back from reaching your health goals. If you’ve been putting in the effort but still feeling stuck, exhausted, or frustrated, this episode is for you. She shares why traditional approaches often don’t work—and what to do instead—so you can finally create lasting change in your health and hormones. Key Topics ⬇️ What’s Really Holding You Back? The surprising reason it’s not about willpower or effort. Unlearning Misinformation: How old health advice might be stopping your progress. Willpower vs. Root Causes: Why relying on self-control doesn’t work—and what does. The Right Order for Change: How to shift your habits without overwhelming yourself. 💛 Join Nourish – My step-by-step program to help you rebalance your hormones & feel amazing → Click here 💛 Use the code HEALTHYWOMAN for 4 months FREE on an annual Nourish membership Let's get your hormones balanced: 👉 Take the Hormone Quiz 💌 DM me on Instagram 👩‍💻 Check out my Website & if you don't have Instagram then email me hello@moniquedickson.com

In this practical episode, Monique explores how meal prepping can be a game-changer for your health, stress levels, and family life. Sharing her personal tips and tricks, she shows you how a little preparation can make nourishing your body easier, save time, and even save money—all while supporting your hormones. Key Topics ⬇️ Why Meal Prepping Matters: The connection between meal prep, stress reduction, and hormone health. Budget & Time-Saving Benefits: How planning your meals can help you cut costs and avoid unhealthy choices. Simple Meal Prep Ideas: Easy tips for preparing healthy meals and snacks, from roasted veggies to chia seed pudding. 1:1 Hormone & Health Coaching Work directly with me to create a personalised, bio-individualised plan that fits your unique body and lifestyle. Whether it’s balancing your hormones, boosting your energy, or getting to the root of your health struggles, I’ll guide you every step of the way. Spots are limited, so get in early! 👉 Click here to apply for 1:1 coaching Join Nourish If you’re looking for a step-by-step guide to build healthier habits, balance your hormones, and feel amazing, Nourish is for you. With training, community, and support, this program is designed to help you create sustainable changes in your life. 👉 Learn more and join Nourish here Let's get your hormones balanced: 👉 Take the Hormone Quiz 💌 DM me on  Instagram 👩‍💻 Check out my Website & if you don't have Instagram then email me hello@moniquedickson.com

As the new year approaches, it’s time to reflect and ask yourself: Will health be a priority in 2025? In this episode, Monique dives into why your health needs to be at the top of your list—and how making small, consistent changes can lead to life-changing results. Key Topics ⬇️ Why Health Comes First – How prioritising your health impacts every aspect of your life, from family to work. The Power of Small Changes – Why big, unsustainable goals don’t work—and what to focus on instead. Practical Health Tips – Simple, effective steps to improve your energy, balance your hormones, and feel vibrant in the new year. 1:1 Hormone & Health Coaching Work directly with me to create a personalised, bio-individualised plan that fits your unique body and lifestyle. Whether it’s balancing your hormones, boosting your energy, or getting to the root of your health struggles, I’ll guide you every step of the way. Spots are limited, so get in early! 👉 Click here to apply for 1:1 coaching Join Nourish If you’re looking for a step-by-step guide to build healthier habits, balance your hormones, and feel amazing, Nourish is for you. With training, community, and support, this program is designed to help you create sustainable changes in your life. 👉 Learn more and join Nourish here Let's get your hormones balanced: 👉 Take the Hormone Quiz 💌 DM me on  Instagram 👩‍💻 Check out my Website & if you don't have Instagram then email me hello@moniquedickson.com

In this insightful and empowering episode, Monique debunks five myths about women's health that could be holding you back. Through practical insights and personal stories, she shares truths that will help you step into vibrant health and break free from outdated beliefs. 5 Myths I debunk ⬇️ Myth 1: Fat Makes You Fat  Myth 2: Dairy Is Bad for Hormones Myth 3: Fasting Is Great for Hormonal Health Myth 4: I Need to Detox to Start Fresh  Myth 5: I Have Bad Hormones Because My Mum Did 1:1 Hormone & Cycle Coaching Interested in bespoke hormane and cycle coaching? Click here or email me at hello@moniquedickson.com Let's get your hormones balanced: 👉 Take the Hormone Quiz 💌 DM me on  Instagram 👩‍💻 Check out my Website & if you don't have Instagram then email me hello@moniquedickson.com  

In this insightful and empowering episode, Monique introduces a game-changing tool for understanding your body’s true state: HRV (Heart Rate Variability). Using personal stories and practical tips, she shares how tracking HRV can reveal whether your body is thriving or in survival mode—especially during life’s busiest seasons. Key Topics ⤵️ Understanding HRV: What Heart Rate Variability is and why it’s a powerful indicator of your body’s stress levels. Signs You’re in Balance: How a high HRV means you’re in a state of rest, repair, and resilience. Bouncing Back After Stress: Real-life tips from Monique’s hectic week, including the role of sleep, connection, and movement. Practical HRV Tracking: The best devices to monitor your HRV and what to look for to personalise your health journey. 1:1 Hormone & Cycle Coaching Email Monique at hello@moniquedickson.com Let's get your hormones balanced: 👉 Take the Hormone Quiz 💌 DM me on  Instagram 👩‍💻 Check out my Website & if you don't have Instagram then email me hello@moniquedickson.com

In this insightful and encouraging episode, Monique chats with Brooke Wright, a personal trainer and award-winning group fitness instructor, about navigating the journey of pre and postnatal fitness, building community, and embracing the natural ebbs and flows of life as a mother. Together, they dive into the realities of balancing motherhood, business, and self-care while providing empowering advice for women to honour their changing bodies and cycles. Key Topics ⤵️ The Power of Pre- and Postnatal Fitness: Why connecting with a pelvic health physio is essential during and after pregnancy, and how tailored movement supports recovery and confidence. Ditching the Bounce Back Myth: Shifting the focus to building strength from the inside out and loving your body for what it’s achieved. Understanding Your Cycle: How to sync your fitness routine with the four phases of your cycle and listen to your body’s unique needs. Finding Balance: Simple, actionable self-care strategies (like a weekly run or yoga session) to help mothers feel centred, supported, and grounded amidst the chaos. Community is Everything: The importance of connection and support during motherhood. Connect with Brooke ⤵️ Follow Brooke on Instagram: @BrookeRSWright Facebook: BRSW Pre and Post Natal Fitness Visit Brooke’s Website: www.brsw.nz 1:1 Hormone & Cycle Coaching Email Monique at hello@moniquedickson.com Let's get your hormones balanced: 👉 Take the Hormone Quiz 💌 DM me on  Instagram 👩‍💻 Check out my Website & if you don't have Instagram then email me hello@moniquedickson.com

In this fun and heartfelt episode, Monique dives into the whirlwind that is December. From holiday pressures to end-of-year chaos, she’s here with practical tips to help you stay balanced, sane, and resilient through the silly season. With a delightful mix of personal stories, relatable struggles, and empowering mindset shifts, this episode offers something for every busy mum navigating this time of year. Key topics ⤵️ Choosing Your December Vibe: How to decide what really matters during the festive season and let go of unnecessary pressures (spoiler: no, you don’t need matching pyjamas!). The High-Protein Breakfast Game-Changer: Why starting your day with a savoury, protein-packed meal can make or break your resilience. Simple Yet Powerful Self-Care: The magic of 10 minutes outdoors (bonus points for bare feet!) to soothe your nervous system and find calm amidst the chaos. Escaping the Consumerism Trap: Rethinking holiday gift-giving and reconnecting with the true meaning of Christmas. ✨ Interested in one-on-one coaching? Apply here! Spots are limited, so don’t wait! 🌿 Check out Monique’s low-cost membership, Nourish, for more tips and support. 📸 Follow Monique on Instagram: @moniquedickson_   Let's get your hormones balanced: 👉 Take the Hormone Quiz 💌 DM me on Instagram 👩‍💻 Check out my Website & if you don't have Instagram then email me hello@moniquedickson.com

Today, Monique dives into the times when it’s perfectly okay to feel exhausted and how recognising these moments can support your well-being. She shares insights on the natural phases in life when rest is essential, helping you honor your body’s needs without guilt. Key topics ⤵️ Why it’s okay to feel exhausted during your menstrual period The importance of rest and recovery after childbirth How illness and healing demand extra energy and why it’s crucial to listen to your body during this time Find out more about honoring your body’s phases with The Four of You Course [here] 1:1 Hormone & Cycle Coaching Email Monique at hello@moniquedickson.com Let's get your hormones balanced: 👉 Take the Hormone Quiz 💌 DM me on  Instagram 👩‍💻 Check out my Website & if you don't have Instagram then email me hello@moniquedickson.com

In this episode, Monique shares five easy-to-make natural energy drinks that can improve your daily energy and support hormone balance. She explains how each drink targets specific needs, from adrenal health to blood sugar stability. You’ll learn: Why caffeine and sugar spikes lead to energy crashes—and what to do instead How natural energy drinks can replenish your body’s essential minerals and nutrients Five easy-to-make energy drinks that support sustained energy throughout the day. Bonus Topic: Monique apologizes for her absence from the podcast last week, explaining that her family came down with a nasty bug. She shares the remedies and practices they’re using to support their bodies, feel better, and recover quickly. Download your free Natural Energy Drink Recipe Guide: [click here] Show notes at - www.moniquedickson.com/podcast Let's get your hormones balanced: 👉 Take the Hormone Quiz 💌 DM me on  Instagram 👩‍💻 Check out my Website & if you don't have Instagram then email me hello@moniquedickson.com

Today, Monique dives deep into her mini course 'The Four of You' which explains the four phases of a woman’s menstrual cycle, and how understanding these phases can help you manage your energy, emotions, and boundaries. Key topics ⤵️ Why understanding your cycle helps you set boundaries and communicate better How to empower yourself and your family by aligning your life with your cycle Why your energy and emotional needs change throughout the cycle Find out more information about 'The Four of You Course' here 1:1 Bespoke hormone and cycle coaching - email me at hello@moniquedickson.com   Show notes at - www.moniquedickson.com/podcast Let's get your hormones balanced: 👉 Take the Hormone Quiz 💌 DM me on  Instagram 👩‍💻 Check out my Website & if you don't have Instagram then email me hello@moniquedickson.com