Hot & Healthy Menopause

Vaginal dryness, burning, itching, recurrent UTIs, pain with intimacy — and a quiet loss of confidence. If this sounds familiar, you're not imagining it. And it's not "just ageing." In this episode of Hot & Healthy Menopause , Menopause Coach and TEDx Speaker Nicole van Hattem explains what's really happening to the vulva, vagina, bladder, and libido during perimenopause and menopause — clearly, c...

Do you ever wonder if your low mood, sadness, or irritability is depression — or simply part of the hormonal rollercoaster of menopause? In this powerful episode of Hot & Healthy Menopause , Menopause Coach and TEDx Speaker Nicole van Hattem explains the difference between clinical depression and menopausal mood changes , and how understanding this difference can change everything. You'll learn:...

In this episode of Hot & Healthy Menopause , Nicole van Hattem explores how perimenopause is not a crisis but a crossroads. You'll learn why this transition is your opportunity to pause, reassess, and make conscious choices about your health, relationships, finances, and future. Nicole shares her own story of brave, bold decisions — letting go of the life she was conditioned to believe she wanted,...

Are you dropping your coffee, fumbling your keys, or feeling a bit clumsy lately? It's not all in your head — and you're definitely not alone. In this episode of Hot & Healthy Menopause , Nicole explores how hormone changes during menopause can subtly affect coordination, grip, and focus — and what you can do about it. You'll learn: ✅ How fluctuating estrogen and dopamine affect movement and conc...

In Part 2 of this essential series, Nicole van Hattem walks you through the exact plan she created after her osteoporosis diagnosis — the experts she worked with, the lifestyle changes she made, and the science-backed strategies that are now helping her rebuild bone, strength, and confidence in midlife. You'll learn: How MHT (Menopause Hormone Therapy) protects bone and why you might choose it The...

"I thought I was doing everything right… and then at 55, I was diagnosed with osteoporosis. What the actual?!" In this powerful episode, Nicole van Hattem opens up about her diagnosis — how she found out, what was missed, and why so many women are blindsided by bone loss during menopause. You'll learn: Why osteoporosis is called the silent thief and how it can progress undetected for years How inf...

Hormone Replacement Therapy — or Menopause Hormone Therapy (MHT) — has been one of the most misunderstood topics in women's health for over two decades. Much of that confusion traces back to one study: the 2002 Women's Health Initiative (WHI) . In this episode, Menopause Health Coach Nicole van Hattem unpacks what really happened in that study, why it caused global panic, and what the research now...

Feeling tired, foggy, or moody? Before you blame your hormones, check your water bottle. In this juicy, science-meets-real-life episode, Nicole van Hattem dives deep into why hydration is one of the simplest yet most powerful ways to boost your energy, mood, and hormone balance during perimenopause and menopause. You'll learn: 💧 Why your body can't function without proper hydration (and what happ...

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 menop...

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 th...

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:...

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 abou...

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...

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...

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 mid...

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 yo...

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...

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...

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...

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 spectru...

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 transit...

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 w...

The Hot & Healthy Menopause podcast is back! 🎙 In this relaunch episode, TEDx Speaker and Licensed Menopause Champion Nicole van Hattem shares her journey through perimenopause, redundancy, retreats, and reinvention — and why menopause is not the end, it's the upgrade. Discover the hidden costs of menopause on health, work, and finances, the power of retreats for clarity and symptom relief, and wh...

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 nur...

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 int...