Hot And Healthy With Nicole Van Hattem | Mindset | Nutrition | Success | Fitness | Health | Lifestyle

Forgetfulness, fuzzy thinking, losing words mid-sentence — it’s not just you. During perimenopause and menopause, many women experience cognitive changes that can feel unsettling. In this episode, Nicole explains how hormonal shifts — especially falling estrogen — affect brain function, memory, and focus. She shares science-backed insights on estrogen’s neuroprotective role, the link between menopause and Alzheimer’s risk, and simple daily practices to keep your brain healthy, sharp, and resilient. This is your compassionate, evidence-based guide to understanding and supporting your brilliant midlife brain.

Is your hair changing with menopause? You’re not imagining it — hormonal shifts during perimenopause and menopause can trigger hair thinning, shedding, dryness, and even surprise facial hair growth. In this episode of Hot & Healthy Menopause, host Nicole van Hattem explains exactly why your hair is changing, what’s happening with your hormones, and how to nourish, protect, and style your hair through midlife.

Menopause is often talked about in terms of hot flushes, sleepless nights, and mood swings — but beneath those symptoms lies something deeper: loss. In this powerful episode, Nicole van Hattem — menopause coach, TEDx speaker, and host of Hot & Healthy Menopause — explores the many layers of loss women face during this transition, with honesty, compassion, and a touch of sass. ✨ You’ll hear about: The loss of oestrogen and how it impacts body, brain, and emotions Nicole’s personal journey of finding new beauty in the mirror — and how to change the algorithm to see ageing differently The loss of fertility and her own grief in never becoming a mother (plus the joy of being a dog mum) How midlife women can reframe their value in the workplace and show up stronger in careers or businesses Reviewing career changes and learning when it’s time to slow down or shift direction The changing nature of relationships, intimacy, and desire as hormones shift Why our hobbies, food, and drink don’t always sui

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

Do you love your morning coffee or that piece of dark chocolate at night? If you’re in perimenopause or menopause, caffeine may be affecting you more than you realize. From restless nights to racing hearts — even to magnifying hot flashes — caffeine can be both a friend and a foe in midlife. In this episode of Hot & Healthy Menopause, host Nicole van Hattem explores how caffeine impacts women in midlife and menopause. Drawing on research (including a Mayo Clinic study), she unpacks how caffeine can boost mood and memory for some women while worsening symptoms like hot flushes, anxiety, and poor sleep for others. What You’ll Learn in This Episode: Why women metabolize caffeine differently in midlife How coffee, chocolate, and caffeinated canned drinks can affect hormones and liver health The surprising link between caffeine and menopausal symptoms (Mayo Clinic study) When to switch to decaf (and what “decaf” really means) Chocolate strategies: enjoy the health benefits without wrecking your sleep

Alcohol is woven into our social lives — from Friday nights to celebrations — but in midlife, it doesn’t play by the same rules. In this episode, Nicole van Hattem explores how alcohol affects perimenopause and menopause symptoms, long-term health, and what you can do to reduce or stop drinking if you choose. You’ll discover: How alcohol can worsen hot flushes, night sweats, mood swings, and sleep disruption. The connection between alcohol, breast cancer risk, and bone health. Why the “red wine is good for your heart” story is more complicated than it seems (including Mayo Clinic insights on resveratrol). How to know what’s “too much” for YOU, regardless of the guidelines. Simple swaps, alcohol-free alternatives, and steps to recover if you’ve been drinking more than you’d like.

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

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

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

Tired, foggy, and gaining weight even though you haven’t changed how you eat? In this episode, Nicole van Hattem shares the best nutrition strategies for perimenopause and menopause — so you can fuel your body for energy, hormone balance, and symptom relief. Nutrition in midlife isn’t about restriction — it’s about strategic fuelling. The way you ate in your 20s and 30s may no longer serve you in your 40s and 50s. In this episode of Hot & Healthy Menopause, Nicole explains how food directly influences hormones, metabolism, mood, and energy during perimenopause and menopause. You’ll learn: Why nutrition needs shift as oestrogen, progesterone, and testosterone fluctuate The role of protein in protecting muscle and metabolism How fibre and phytoestrogens (like flaxseeds and soy) support hormone balance The best healthy fats for brain function, mood, and inflammation Essential micronutrients for bones, energy, and sleep Why hydration matters more than ever in midlife How to personalise nutrition

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

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

Are you noticing new mood swings, brain fog, or night sweats in your 40s? These could be the early signs of perimenopause, not just stress or aging. In this episode, Nicole van Hattem explains the first menopause symptoms, midlife hormone changes, and what to do next so you can navigate perimenopause with clarity and confidence. You’ll learn: What perimenopause really is - the 4-10 year transition leading up to menopause How fluctuating oestrogen, progesterone, and testosterone create unpredictable shifts The earliest physical symptoms of menopause: irregular periods, night sweats, sleep problems, weight gain, and fatigue The emotional and cognitive signs: mood swings, anxiety, brain fog, and dips in confidence Why perimenopause isn’t just getting older - it’s a normal stage of midlife hormone changes Simple next steps: track your symptoms, name what’s happening, and find menopause-literate support Whether you’re 38, 45, or 50 plus, recognising the first menopause symptoms early can help you tak

In this very first episode of the Perimenopause Starter Pack, I’m laying the foundation for your midlife journey with clarity and confidence. If you’ve been wondering what perimenopause really is and how to know if you’re in it — this episode is for you. I’ll explain the hormonal rollercoaster of oestrogen, progesterone, and testosterone, why symptoms show up so differently for every woman, and why this transition can last 4–10 years. You’ll also discover: The most common early signs of perimenopause Why so many women are dismissed or misdiagnosed by doctors How to cut through confusion and see the bigger picture of your health Why midlife can be a time for reinvention, resilience, and growth This is Episode 1 of an 8-part crash course designed to stop you chasing symptoms and instead give you the tools, strategies, and support you need. Each episode is just 15 minutes — perfect for a walk, commute, or tea break.

The Hot & Healthy Menopause podcast is back!

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

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

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

It’s time for us all to change our mindset around the way we see our bodies and learn to love the body we are in and this week’s special guest shares how embracing her body led to a global movement. Taryn Brumfitt is a best selling author and director of the social change documentary Embrace. Her global crusade to end body dissatisfaction has seen her recognised by the United Nations Women, Amy Poehler’s Smart Girls and the Geena Davis Institute. The Hot & Healthy in Business Podcast brings the secrets to success for women in small business. To find out more visit www.hotandhealthyglobal.com   This podcast is brought to you by Ethical Change Agency - www.ethicalchangeagency.com

As a woman running a small business, it’s important for you to make sure you don’t take shortcuts when it comes to terms and conditions, agreements, policies and documentation that you could be legally liable for. In this episode we meet a lawyer with a difference who can help you make the right decisions in your small business.  Tracey Robinson is a partner at Robinson Nielsen Legal based in Brisbane, Queensland who specialises in litigation, business law and employment law with over 26 years in commercial legal practice. She has helped a wide range of small to large companies and individuals through strategic and technical guidance and advice. We have dubbed her the heart-centred lawyer as she truly listens and cares about her clients.