Do you ever reach December and realise you’ve slipped to the bottom of your own priority list again — yet you promised yourself this year would be different?
In this solo episode I share a grounded, compassionate approach to caring for your health through the festive season — without restriction, guilt or the ‘I’ll fix it in January’ mindset.
If you want to enjoy Christmas and feel proud of how you’ve supported yourself, these five simple shifts will help you stay connected, energised and intentional right through to the New Year.
Whether you're running on mince pies or feeling festive already, this episode is your reminder that you matter too — right now.
In this episode we’re unwrapping:
Why December doesn’t have to derail your health.
Why you don’t need to “wait for January” to care for your health.
How to anchor into the version of you that you want to bring into 2026.
The 5 daily actions that create impact (without adding to your to-do list)
How to set boundaries that protect your energy.
Why joy is a health practice — not a luxury.
Holiday Health Guide with 12 easy ways to support your energy through the festive season.
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
Have you reached a point where your work looks “right” on paper, but inside you know it no longer fits — and neither do you?
I sat down with career and reinvention coach Caroline Nield to explore the deeper emotional disconnect many women feel in midlife when their career stops aligning with who they are becoming.
Together we unpack what happens when your work drains your energy, erodes your confidence, and quietly pulls you out of alignment with yourself — and how reconnecting with joy, creativity and courage can reshape your next chapter.
In this episode we’re unwrapping:
The moment Caroline realised she’d outgrown her career in HR.
Why joy, creativity and play are powerful tools for midlife reinvention.
The signs you’re living out of alignment with your work.
How mindset and confidence shape every step of career change.
Why creativity reconnects you to your identity.
The small steps that help you move forward without overwhelm.
The surprising link between career misalignment and your overall health.
Reinvention isn’t about radical leaps; it’s about remembering who you are becoming.
About Caroline Nield:
Caroline Nield is a career coach who helps women over 40 find the clarity and confidence to create work that aligns with who they are today. After more than 20 years in HR, she reached a point where her career no longer felt meaningful. Stepping into acting in midlife — a passion she had buried for years — showed her what becomes possible when women choose courage, creativity and self-belief.
Caroline now blends her HR background, mindset training and lived experience of reinvention to support women who feel stuck, disconnected or unsure of their direction. She guides them to reconnect with their strengths, rebuild confidence and take practical, grounded steps toward careers that feel purposeful and energising in this new season of life.
Connect with Caroline:
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
You’ve done everything you were supposed to do — and yet here you are, feeling disconnected, tired and unsure where you went. That feeling? It’s not failure. It’s the start of a powerful shift.
I’m joined by Michelle Boyde — identity alchemist and guide for high-impact women navigating big transitions. We talk about the “liminal space” many of us find ourselves in during midlife — the in-between season where who you were no longer fits, and who you’re becoming hasn’t fully arrived.
If you’ve felt like you’re stuck, spiralling, or unsure of what’s next… this one’s for you.
This conversation is deeply validating, quietly powerful, and might just give you the language for what you’ve been feeling—but haven’t quite known how to name.
In this episode we’re unwrapping:
What the liminal space really is — and how to move through it.
Why your body holds more wisdom than your mind.
The 3 identity alchemy archetypes and how to know where you are.
How to start trusting yourself again, deeply and fully.
Why letting go is essential for stepping into who you’re meant to be.
3 powerful steps to help you reconnect and start creating new habits from this place of inner strength.
About Michelle Boyde:
Michelle Boyde is the Identity Alchemist & Confidante for emerging icons, collapsing the liminal space between almost-there and the precision results of their Elevated Identity.
After exiting her consulting career seven years ago, she has guided over 1,000 people through her Precision Subconscious Strategy and created The Alchemy Sequence™, a precision process that doesn’t just quiet the noise, but dissolves the outdated identity beneath it. In its place, the truest version of you emerges, the one capable of becoming everything you already sense you’re here to be.
Michelle’s work is devoted to the Liminal Space: that disorienting, electric terrain between who you were and who you’re becoming. Her method fuses deep subconscious transformation, somatic recalibration, and catalytic identity shifts, revealing the signature self who already holds the results you desire, and clearing the space for you to live them with precision.
Connect with Michelle:
Identity Evolution Archetype Quiz
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
Many women in midlife are used to being the ones who keep everything running — but what happens when your brain suddenly doesn’t keep up?
In this solo episode, I’m exploring the misunderstood but deeply impactful experience of brain fog in perimenopause and menopause. Drawing from my own journey, insights from hundreds of clients, and research gathered for my whitepaper on menopause and women’s careers, I unpack why so many smart, capable women feel like they’re losing their edge — and what to do about it.
This is essential listening for anyone feeling foggy, flat or frustrated — and for the workplaces looking to better support the women in their teams.
In this episode we’re unwrapping:
Why brain fog happens during perimenopause and menopause.
How it affects your identity, confidence and sense of capability.
The ripple effect of cognitive shifts on career and daily life.
The internal narrative can be more damaging than the fog itself.
What current research reveals about brain function in menopause.
Five habit-based strategies to gently support clarity and focus.
Practical, real-life advice to help women feel more clear, calm and in control again.
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
In this powerful and honest conversation I’m joined by burnout coach Ronél Pretorius to explore the hidden cost of always coping — and why so many high-functioning, capable women are quietly running on empty.
Together, we unpack the cultural conditioning that keeps women stuck in busyness, the impact of midlife hormonal changes on emotional resilience, and the quiet signs of burnout that often go unnoticed.
This episode gently challenges the belief that rest has to be earned, and offers a new perspective: that small, intentional habits are often the most powerful way to rebuild from depletion.
You’ll walk away with a deeper understanding of how to listen to yourself, why boundaries are an act of self-respect, and how you can begin to feel more spacious, energised and connected — even in a full life.
In this episode we’re unwrapping:
Why grounding in the present moment is essential for emotional regulation.
How busyness can become a mask for depletion and what to do instead.
The truth about self-care (hint: it’s not the spa day or the bubble bath).
How to recognise the subtle early signs of burnout before they escalate.
The role of boundaries in protecting your energy, not just your time.
How societal expectations push women to override their own needs.
The two-way link between hormonal shifts and emotional overwhelm.
How the 3A’s framework (Anchor, Acknowledge, Adjust) helps reset stress in real time.
About Ronél Pretorius:
Ronél Pretorius is a certified Women’s Wellness Coach with a professional background in corporate Human Resources spanning nearly 30 years. She holds qualifications in Health Coaching (PreKure), Wellness Coaching (Wellness Coach Academy), Counselling Psychology, and HR Management. After years of working in high-pressure environments, Ronél experienced the cumulative impact of chronic stress, burnout, and what she now recognises as workplace PTSD.
That personal turning point led her to redefine her life and career. Today, Ronél supports high-achieving women who appear to have it all together but are quietly running on empty. Through her coaching, she helps clients implement sustainable self-care practices, reconnect with their values, and find clarity on what they want in the next phase of life—both personally and professionally. Her mission is to guide women back to a place of balance, purpose, and vitality.
Connect with Ronél:
Get Ronél’s free Survival Mode Reset Toolkit
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
You keep promising you’ll start again on Monday. But what if what you really need isn’t motivation — it’s self-trust?
I sat down with TEDx speaker and wellness coach Brittany Stinson, who shares her deeply personal story of disconnecting from her health — and how she slowly rebuilt her wellbeing by learning to trust herself again.
From burnout and emotional overload to a renewed sense of alignment and daily rituals, Brittany shows us that change doesn’t start with a plan — it starts with belief.
Whether you’ve lost sight of who you are, feel stuck in survival mode, or want to start showing up for yourself in a more compassionate way, this conversation is your gentle nudge forward.
In this episode we’re unwrapping:
How Brittany’s simple morning ritual became an anchor for long-term change.
The emotional and physical cost of burnout — and how it disconnects us from our bodies.
Why self-trust is the foundation of habit change (and how to rebuild it).
What your self-talk is really doing to your confidence and consistency.
The power of small wins to rewire your belief in yourself.
How “crowding out” unhealthy habits can feel more sustainable than restriction.
About Brittany Stinson:
Brittany Stinson, MSA, is a TEDx speaker, operational strategist, and cofounder of Seeding Greatness, a movement of leaders impacting the world with their stories and stages. Brittany is a business owner, wife, and mom of five. She is the Co-Organiser of TEDx Alexander Park, best-selling entrepreneur anthology contributor, has worked with a diverse portfolio of clients, ranging from solopreneurs to hospitals with $500 million salary budgets and went from burnout to tripling the company’s revenue in 2 years living and working from a healthy, aligned place. When she isn’t working, you’ll find her by the pool or on a beach with her family.
Connect with Brittany:
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
You’ve tried the diets.
You’ve followed the plans.
You know what to eat — but still find yourself reaching for food when life gets too much.
I’m joined by emotional eating expert and author Tricia Nelson, who shares her story of losing 50 pounds — not through restriction, but by healing what was underneath.
Together, we explore why so many midlife women feel stuck in cycles of snacking, bingeing or guilt around food — not because they lack willpower, but because food has become their comfort, their pause, their reward.
In this episode we’re unwrapping:
Why emotional eating isn’t about food but about how you feel.
The PEP Formula (Painkiller, Escape, Punishment) to spot emotional triggers.
How people pleasing and overcommitment fuel the binge cycle.
Why most diets fail (and what to do instead).
The role of stress, culture and the food industry in shaping our habits.
How meditation became Tricia’s most powerful healing tool.
The importance of support, structure and self-awareness to shift habits.
The difference between emotional eating and food addiction.
The 3 simple steps Tricia recommends to begin healing your relationship with food.
About Tricia Nelson:
Tricia Nelson lost fifty pounds by identifying and healing the underlying causes of her emotional eating. Tricia is an Emotional Eating Expert and TEDx speaker, whose talk has garnered over 2 million views on YouTube. She's the author of the #1 bestselling book, Heal Your Hunger, 7 Simple Steps to End Emotional Eating Now.
Tricia is the host of the popular podcast, The Heal Your Hunger Show, and has spent over thirty years researching the hidden causes of the addictive personality. Tricia has been featured on NBC, CBS, KTLA, FOX and Discovery Health.
Connect with Tricia:
Emotional Eating Free Quiz: Determine if you’re an emotional eater or a food addict (or somewhere in between)
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
Have you ever walked out of a GP appointment feeling like you weren’t really listened to?
You’ve got the symptoms. You’ve tried to explain. But somehow, you leave with a leaflet, a vague suggestion, or worse — feeling like it’s all in your head.
This week I’m joined by the brilliant Dr Sho — GP, menopause ambassador, and passionate advocate for women’s health. Together, we unpack why so many women in their 40s and 50s are being underserved by the system — and what needs to shift so we can feel heard, helped, and healthy.
Dr Sho brings her perspective as both a patient and a practitioner, and her insight is something every midlife woman needs to hear.
Whether you’re navigating perimenopause, trying to get answers from your GP, or simply want to feel more in control of your health, this episode is a must-listen.
In this episode we’re unwrapping:
Why so many midlife women feel dismissed or confused after GP appointments.
The truth about HRT, breast cancer risk, and the flawed study that set us back decades.
How to advocate for your own health without feeling pushy or overwhelmed.
The importance of culturally competent care — and why many women still don’t receive it.
What Dr Sho wants every woman to know before walking into her next medical appointment.
About Dr Sho:
Dr Itunu Johnson-Sogbetun (known as Dr Sho) is a GP and registered menopause specialist with a deep commitment to improving women’s health and wellbeing. Through her private clinic, DrShoCares, she provides personalised, holistic, menopause and women’s health care that bridges evidence-based medicine with compassion and lived experience.
She is a respected educator, speaker, and advocate for more inclusive conversations around women’s health and menopause—reflecting the diverse experiences of women across backgrounds. Dr Sho is the author of A Personal Guide to Menopause for Black Women, which aims to empower and inform women navigating hormonal change.
Connect with Dr Sho:
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
Do you miss the woman you used to be, and wonder how to get back to her without turning your life into a spreadsheet?
In this solo episode celebrating World Menopause Day and October’s awareness month I’m cutting through the noise and bringing you a simple, liveable approach to feeling like yourself again — lifestyle medicine. No spreadsheets. No perfection. Just small, repeatable actions that build real momentum.
I unpack what lifestyle medicine actually is, why it matters in midlife, and how to use my RESET lens to make it work in real life.
In this episode we’re unwrapping:
What lifestyle medicine really means for midlife women.
Why it’s the focus of World Menopause Day — and why I’m focusing on it now.
Why foundations beat firefighting in midlife, and how to choose differently.
How to use the RESET lens to create identity-led change.
My five pillars that act like foundations for your health made simple: mindset, nutrition, movement, sleep, stress.
How HRT and habits work together, and why it’s not either or.
A simple 7-day reset that builds momentum without overwhelm.
Ready to feel more like you again? Press play, pick one minimum, and repeat it for a week.
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
Are you waiting for a crisis before you take your health seriously?
You’ve been pushing through the brain fog, the weight gain, the pressure to hold it all together. But what if there’s a better way — one that doesn’t require hitting rock bottom?
In this powerful episode of Women’s Health Unwrapped, I’m celebrating three years and 155 episodes by pulling together the biggest insights, real-life stories, and transformational truths from my journey so far.
This episode isn’t just a look back — it’s a wake-up call to stop waiting and start becoming the CEO of your own life.
In this episode we’re unwrapping:
The 3 biggest lessons learned from over 150 hours of women's health conversations.
Why most women only make change after a crisis — and how to choose differently.
Real-life guest stories that reveal the turning point before transformation.
My personal story of navigating midlife after loss, grief, and reinvention.
How midlife can be a powerful turning point if you choose to see it that way.
That small, consistent shifts create life-changing ripples.
A sneak peek into the next chapter of the podcast — and how you can be part of it.
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
What if the glass of wine you use to unwind is actually what’s holding you back?
In this powerful conversation, I’m joined by former BBC journalist and now alcohol-free coach Tracy Ollerenshaw, who shares how one courageous decision — to take a break from drinking — transformed her energy, purpose and sense of self.
Together, we explore what so many midlife women are quietly questioning: “I’m not out of control, but I don’t feel fully in control either.”
This is where grey area drinking lives — where habits are “normal,” but you don’t quite feel like yourself anymore. Through honest reflection and inspiring insights, Tracy opens up about how she broke free from autopilot living, and how the simple act of pausing helped her reconnect with joy, clarity and a whole new vision for her life.
In this episode we’re unwrapping:
What grey area drinking really looks like for high-achieving women.
How alcohol impacts mood, hormones and identity, especially in perimenopause.
The hidden cost of “coping” and the power of choosing clarity instead.
How Tracy built a new identity by changing her environment and habits.
Why podcasts and social media can be lifelines when you feel alone in your decision.
The unexpected joy of sober living — and how it helped Tracy reconnect with herself, her kids and her purpose.
The importance of community, support and self-compassion on this journey.
Three small steps to start redefining your relationship with alcohol, without pressure or shame.
About Tracy Ollerenshaw:
Tracy Ollerenshaw is the founder of Sober Glimmers and an accredited Alcohol-Free Coach who supports grey area drinkers ready to reclaim their energy, clarity and confidence. After two decades in broadcast news, including 15 years at BBC Radio 1, Tracy made the life-changing decision to go alcohol-free and is now passionate about helping other women break free from habits that no longer serve them.
Through her Go & Glow 30-day walking coaching programme and signature DRI Method (Disrupt – Reprogramme – Integrate), Tracy offers a powerful yet compassionate approach to change. She also leads the Sober Glimmers Community — a space for women navigating midlife, perimenopause, relationships and identity shifts who are ready to step into their 2.0 era with intention and joy.
Connect with Tracy:
Get Tracy’s Free Seven Booze-free Swaps for Sober Curious Mums
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
In this deeply insightful episode I sit down with Cindy Dupuie, a functional health practitioner and midlife woman herself, to explore the real reason why your digestion might feel completely different in perimenopause and beyond.
We unpack the complex, but often ignored, connection between hormonal shifts and your gut health, explaining how changes in oestrogen, progesterone and cortisol can ripple through your body in unexpected ways.
This isn’t about symptoms in isolation. It’s about how they shape your identity, and how understanding your body gives you back your power. Whether you’re already navigating midlife changes or just starting to notice subtle shifts, this episode will help you connect the dots, understand what your body is asking for, and take steps to feel more like yourself again.
In this episode we’re unwrapping:
Why digestive issues often start before menopause and ramp up as hormones shift.
The critical role of stomach acid and bile (and why they matter more than you think).
What your skin, mood, and bloating might be telling you about your gut.
How cortisol and stress disrupt digestion — and what to do about it.
The surprising link between your gut microbiome and hormonal balance.
What Cindy wishes every woman knew about functional testing and symptom mapping.
Daily practices to support digestion naturally — no supplements or lab work required.
About Cindy Dupuie:
Cindy is a Functional Medicine practitioner with over 17 years of experience helping people move from feeling “sick and tired” to thriving. In the past five years, she’s focused her work on perimenopause, menopause, and HRT, combining her clinical expertise with her own lived experience to guide women through this stage of life with clarity and confidence.
Her passion for supporting women in their Pause years comes from what she’s witnessed in her clients, her contemporaries, and her own journey — from early menopause at 43 to navigating different forms of HRT. This perspective allows her to meet women with both deep knowledge and genuine empathy.
Alongside her telehealth practice, Cindy offers courses, lab assessments, and still finds time to teach hot yoga. At the heart of her work is one clear mission: empowering women to become their own best healthcare advocates.
Connect with Cindy:
Your Free Companion Guide To Essential Blood Work
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
In this honest and empowering episode, I sit down with Candice Mason, founder of Mother Cuppa, to explore how her early health struggles led to a deep connection with plant medicine, and how that journey now supports thousands of women navigating midlife and menopause.
From being diagnosed with endometriosis as a teenager to experiencing medically induced menopause at 20, Candice shares how she rebuilt her wellbeing and self-trust through herbal rituals, lifestyle shifts, and listening to her body in a way she never had before.
Whether you’re curious about adaptogens, herbal teas, or simply need permission to slow down and tune in, this episode offers wisdom, warmth and practical tools to help you feel more like yourself again.
In this episode we’re unwrapping:
Navigating endometriosis and early menopause.
The emotional and mental health aspects of dealing with chronic conditions.
Taking control of your health and wellness through informed choices.
Why hydration and fibre can make a bigger difference than you think.
How adaptogens and nootropics support hormone and brain health.
The challenges of navigating the supplement market and the importance of quality.
The power of ritual and consistency in feeling well again.
What inspired Candice to crowdfund her most popular tea blend.
About Candice Mason:
Candice Mason is the founder of Mother Cuppa and a trained tea sommelier. After years navigating endometriosis and early menopause, she turned to plant medicine and created caffeine-free blends that support women’s hormone health and wellbeing. Today she blends science with ritual—adaptogens, nootropics and quality botanicals—to help midlife women swap overwhelm for clarity, one cup at a time.
Connect with Candice:
Take up Candice’s special offer to save 25% off the wellness collection using code UNWRAPPED25. Buy here
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
Do you miss the woman you used to be and want a clear way back to her?
I sat down with Swiss sophrologist Dominique Antiglio to explore sophrology — a simple, guided mind and body practice that blends breathwork, body awareness, gentle movement and visualisation. We talk sleep, the phone and sleep loop, and how short daily practices rebuild calm, clarity and self-trust in perimenopause.
You will hear how to start light, stay consistent and make changes that last in real life. We also dig into identity — reconnecting with your values so the habits you choose actually stick. Dominique shares lots of practical tips for incorporating Sophrology into daily life, emphasising the significance of self-connection and compassion in the journey towards better health.
In this episode we unwrap:
What sophrology is and why it works for busy minds.
Why sleep sits at the foundation of your wellbeing.
Kinder evening routines that beat the scroll and protect your sleep.
A quick 3-step reset you can use anywhere.
Small steps over all-or-nothing, every time.
Compassion as a performance tool, not a nice-to-have.
Reconnecting with values and self-worth in midlife.
How sophrology supports the five pillars in my RESET plan: mindset, movement, nutrition, sleep and stress
About Dominique Antiglio:
Dominique Antiglio is the founder of BeSophro and the best-selling author of The Life-Changing Power of Sophrology. Trained in osteopathy and sophrology, she studied with Dr Alfonso Caycedo, the method’s founder. Her approach combines breathing, relaxation, gentle movement, meditation and visualisation to help busy minds build calm, clarity and better sleep.
Dominique works globally through keynotes, corporate programmes, digital courses and private sessions. She specialises in stress, anxiety and sleep, and has supported Olympic athletes, CEOs and teams at Amazon, the UK Government, Asics’ Movement for Mind, the World Economic Forum and The Guardian Masterclass. At BeSophro she leads a team focused on practical, scalable mental wellbeing.
Connect with Dominique:
Get 30% of the App using code SUMMER30
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
Ever caught yourself saying, “It must be my hormones”?
You’re not alone — and you’re not wrong. But what if you could stop feeling at the mercy of your hormones and start working with them instead?
I’m joined by Ashley Rocha, trained herbalist, hormone educator, and founder of Ladywell, to talk about what your hormones are really doing, how they impact your identity, and what you can do (without overwhelm) to feel clear, calm and connected again.
Ashley breaks down the basics of hormone function and explains why perimenopause isn’t about chaos — it’s about learning to listen to your body and building small, sustainable habits to support it.
This is an empowering, myth-busting conversation that will help you feel more in control of your health — without needing to do all the things.
In our conversation we’re unwrapping:
Why hormone imbalance can feel like an identity crisis.
That lifestyle factors like diet and sleep significantly impact hormonal health.
How balance is about working with your body, not striving for perfection.
How magnesium, adaptogens and cycle tracking can help.
The role of stress, sleep and food in creating balance.
Why supplements aren’t a quick fix, but how they can be powerful tools in your toolkit.
That quality and formulation of supplements matter for effectiveness.
3 simple strategies to create hormone-supportive habits at any life stage.
About Ashley Rocha:
Ashley Rocha is the CEO & Founder of Ladywell and a trained herbalist specialising in women's health. Ladywell gives women the tools to care for their hormones and wellbeing through targeted life-stage supplements. Ladywell has helped 1000’s of women regain hormone balance, fix PMS, improve fertility and gracefully navigate perimenopause to live pain-free, fulfilling lives.
Connect with Ashley:
Ashley is kindly offering 20% off her Ladywell supplements for those of you based in the US. Just use code: UNWRAPPED20 when you shop here
About Life Now Coaching with Nicola:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
👉 Take the free Midlife Reset Quiz and find out what’s holding you back — and the first step to feeling like yourself again: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
What if the toughest mental health challenges you faced as a teenager could become the foundation for your greatest resilience in midlife?
In this honest and powerful conversation, I sit down with entrepreneur Helen Tudor to explore her journey from teenage anxiety and panic attacks — and a stay at The Priory — to becoming a business owner who prioritises self-care and advocates for mental health awareness.
If you’ve ever felt stuck, labelled, or like your mental health challenges define you, this episode will show you there’s another way forward — one built on self-awareness, radical responsibility, and permission to prioritise yourself.
In this episode we’re unwrapping:
The importance of honouring your feelings and taking breaks.
How essential it is to advocate for yourself in mental health matters.
Why incremental changes in habits can lead to significant improvements over time.
How early-life experiences can shape the way we navigate perimenopause and menopause.
Why teenage and midlife anxiety share more similarities than we think.
The three powerful steps Helen uses to stay grounded and well.
How to build a personalised mental health toolkit — and why there’s no single “fix”.
About Helen Tudor:
Helen Tudor is a multi-award-winning entrepreneur and a leading expert in ideal client attraction. She blends strategy with spirituality to help mission-driven entrepreneurs call in their perfect-fit clients with ease. With a no-nonsense approach, Helen teaches business owners how to magnetise clients without cold DMs, complicated funnels, or endless faffing around. Her proven methods have helped thousands of entrepreneurs build aligned, profitable businesses while staying true to their values.
Connect with Helen:
Take Helen’s Free 3-minute ‘The Ideal Client Attraction Alignment Quiz’
About Life Now Coaching:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
✨ Take our FREE ‘Midlife Reset Quiz’: https://nicola-w4qugfu9.scoreapp.com
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
What if midlife wasn’t the start of the end — but the beginning of your real, full, vibrant life?
In this special episode of Women’s Health Unwrapped, we’re doing something a little different. I sit down as a guest on the Nutrition and Life Podcast with host Lisa Franz to share my own powerful backstory — one that many women will deeply relate to.
From decades of diet culture and self-doubt, to anxiety and career burnout, I opened up about what finally helped me feel strong, confident, and in control again. You’ll hear how a lifetime of “not feeling good enough” led me to create a health coaching practice that puts mindset, movement, and self-worth at the heart of midlife wellness.
This conversation is honest, empowering, and full of real-life insight to help you feel more like yourself again — especially if you’ve been feeling lost in the noise of midlife.
In my interview with Lisa I’m unwrapping:
The truth about my mental health journey and the cost of high-functioning anxiety.
Why dieting never worked—and what finally did.
The five core pillars that transformed my health (and now transform my clients’ lives).
How strength training shifted my confidence from the inside out.
Simple, realistic habits to start feeling good again—no matter your age.
About Life Now Coaching:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
✨ Download your FREE guide: 10 proven ways to navigate perimenopause with confidence
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
Have you ever felt your heart race for no reason, avoided a motorway drive, or lain awake at 3am convinced something bad is about to happen? If this sounds familiar, you’re not alone — and you’re not broken.
In this solo episode I’m opening up about my own 26‑year journey with anxiety and panic attacks — and why menopause can trigger anxiety for the very first time in so many women. I share the science behind what’s happening in your brain and body, and the tools and habits that can help you calm the alarm, quiet the loop, and feel like yourself again.
If you’re ready to replace fear with understanding — and panic with practical steps — this is your starting point.
In this episode I’m unwrapping:
Why menopause and perimenopause can trigger anxiety even if you’ve never experienced it before.
How hormonal shifts affect your brain chemistry and emotional regulation.
The “psychological loop of menopause” and why it’s so exhausting.
The importance of self-compassion during the menopause transition.
Quick, in‑the‑moment tools to ease anxiety when it strikes.
The 5 health pillars to build long‑term resilience for your mind and body.
About Life Now Coaching:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
✨ Download your FREE guide: 10 proven ways to navigate perimenopause with confidence
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
Midlife isn’t about fixing what’s on the surface — it’s about rebuilding from the foundations up.
In this powerful conversation, I’m joined by Courtney Townley to explore why boundaries, self-care, and authenticity are the cornerstones of health and happiness in midlife.
We talk about the renovation years — that stage where you start questioning what’s truly working for you, and what’s no longer aligned. We uncover why managing your stress, setting boundaries, and letting go of people-pleasing can completely transform how you feel, think, and show up in your life.
Courtney shares her simple, practical steps for creating and honouring boundaries — starting small so it feels doable — and we discuss why self-care isn’t about spa days, but about consistently honouring your energy, values, and priorities.
If you’ve been feeling drained, spread too thin, or ready to reclaim your energy and confidence, this episode will help you reconnect with who you are and what really matters.
In our conversation we’re unwrapping:
Why taking time to know yourself is one of the most nutritious habits you can develop.
The power of journaling to reveal patterns in your thoughts.
What boundaries are — and why they’re essential for every aspect of your health.
How people-pleasing leads to self-abandonment and integrity pain.
Why health is a direction, not a destination.
How self-care and boundary setting are inseparable.
Why stress management is the ultimate midlife health skill.
How authenticity deepens relationships.
The value of starting small when practising boundaries.
About Courtney Townley:
Courtney Townley is a health and self-leadership coach, speaker, and host of the top-rated Grace & Grit podcast. She helps midlife women to cut through the noise of wellness culture and lead themselves with less overwhelm and more confidence.
With over three decades in the wellness industry, she’s discovered that deep health isn’t about following someone else’s manual—it’s about writing your own. A sought-after speaker and educator, she blends science with straight talk, helping women navigate behaviour change with grace, grit and self-trust.
When she’s not coaching, speaking, or podcasting, you’ll find her salsa dancing, traveling, or soaking up time with her family and her beloved Great Dane, Sully.
Connect with Courtney:
Download your free Power Pak from Courtney and unlock the secrets to ditching the self-doubt and restoring your confidence
About Life Now Coaching:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
✨ Download your FREE guide: 10 proven ways to navigate perimenopause with confidence
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!
You’re holding it all together - but inside, you’re fraying at the edges.
If you've ever told yourself to just keep pushing... this conversation is for you.
I’m joined by personal performance and wellbeing coach Gail Grace to talk about a topic that quietly affects so many women: chronic stress.
Gail shares her powerful story of reaching burnout in a high-pressure corporate career - before realising the real problem wasn’t just her workload. It was the internal pressure, the guilt, the belief that coping meant constantly doing more.
Together, we unpack why so many women in midlife are hitting a breaking point, how to recognise the subtle signs of stress before they become symptoms, and what to do when “pushing through” is no longer sustainable. This is an honest, insightful and practical episode that reminds us: You’re not weak. You’re just carrying too much—and there is another way.
In our conversation we’re unwrapping:
How small pauses in your day can reduce overwhelm.
Why it’s the little stressors—not the big events—that lead to burnout.
How chronic stress symptoms show up in midlife.
What it really means to live with intention (and how to start).
The difference between external pressures and internal beliefs.
How what you think and the language you use shapes your experience of stress.
Why self-care doesn’t need to be big or fancy to make a difference; small habits matter most.
The simple but powerful 90-second rule for managing stress in the moment.
About Gail:
Gail Grace is a certified Personal Performance and Well-Being Coach with over eight years of experience helping individuals build confidence, manage stress, and create lasting balance.
After over a decade in the male-dominated construction and rail industries, Gail left corporate life burned out and disconnected from herself. That lived experience now fuels her mission to support women in rewriting their internal narratives, preventing burnout, and building healthier ways to work and live.
She works with both individuals and organisations to challenge imposter syndrome, reshape unhelpful thought patterns, and embed wellbeing as the foundation for long-term success.
Connect with Gail:
About Life Now Coaching:
We unwrap what healthy living really means, helping you cut through the confusion and overwhelm to build sustainable, healthy habits that actually fit your life. We’re here to strip back the noise and show you why prioritising your health is the key to the happy, vibrant life you’re striving for.
We specialise in supporting women in midlife to take control of their wellbeing and menopause journey using our RESET plan focused on: Mindset, Movement, Nutrition, Sleep, and Stress. Because when you feel strong, capable, and in control, everything changes.
Explore Our Free Resources & Support:
✨ Download your FREE guide: 10 proven ways to navigate perimenopause with confidence
🌎 Visit our website
📸 Follow on Instagram
💼 Connect on LinkedIn
🎥 Watch podcast episodes on YouTube
📖 Full episode notes available on our website here
🎙 Love the podcast? Subscribe, rate, and review to help more women create their own healthy habits and thrive through every season of life - including menopause!