Courses to guide you through midlife crisis into menopause with energy and confidence.

Mastering Midlife & Menopause - 6 week live course - waitlist opening soon 

🌸 The Perimenopause Starter Pack

Your 8-Part Podcast Series for Clarity, Confidence & Calm

Welcome to the Hot & Healthy Menopause Podcast’s most popular series — a practical crash course in understanding and navigating perimenopause. Whether you’ve just started noticing changes, or you want to finally connect the dots, this 8-episode pack gives you the tools, language, and confidence to thrive.

👉 Tune in here: 
Spotify: https://open.spotify.com/show/45KBkSFuDdoEbsmRmQbnHd 
Apple Podcasts: https://podcasts.apple.com/us/podcast/hot-healthy-menopause/id981480235

🎧 Episode Guide

🎙️ Ep 168 — Perimenopause Starter Pack: What is Perimenopause

Is it stress, ageing, or something else? Nicole explains what perimenopause really is, how long it lasts, and how to recognise it. You’ll discover the early signs, why symptoms vary, and why identifying it early changes everything.
👉 Listen Now: https://open.spotify.com/episode/1zIRBnTVwPlUmLYdq6Ngtl?si=s3C405MFR3SezCxJKPtAWw 

🎙️ Ep 169 — Early Signs of Perimenopause

Hot flushes are just the beginning. Brain fog, anxiety, heart palpitations, and joint pain are often overlooked. Nicole shares her own experiences and how retreats or lifestyle shifts can help you catch these changes earlier.
👉 Listen Now: https://open.spotify.com/episode/4k8S4JV31Ytiue6GbZsP8Z?si=8V9gveA4Q2CVQmcwSHWM3Q 

🎙️ Ep 170 — The Menopause Symptom Spectrum

From subtle shifts to life-disrupting changes, symptoms fall across a wide spectrum. This episode helps you map your experience, track patterns, and prepare for GP visits with clarity.
👉 Listen Now: https://open.spotify.com/episode/6z9LCIvtaYQORksooCvyac?si=0rvVh_xASXyqF0_V2qyUag 

🎙️ Ep 171 — Talking to Your Doctor About Menopause Symptoms

Tired of being dismissed or told “it’s just stress”? Nicole shares her GP Appointment Checklist and shows you how to walk into appointments prepared, ask the right questions, and advocate for the care you deserve.
👉 Listen Now: https://open.spotify.com/episode/2xxcHWHyJ0alJCSHT5UmwR?si=PGwRK15MRYa8OjF3A6EeDw

🎙️ Ep 172 — Nutrition in Your 40s and 50s

The way you ate in your 20s and 30s won’t cut it now. Learn hormone-supportive nutrition strategies: what to add, what to swap, and how to fuel your body for energy, better sleep, and weight balance.
👉 Listen Now: https://open.spotify.com/episode/1YPJ54xSbYro8jlqRaALZS?si=jXO9QNjUQxaYASILKKVxMA 

🎙️ Ep 173 — Exercise in Your 40s and 50s

Why does exercise feel harder, and why is recovery slower? Nicole unpacks the science behind shifting hormones, why strength training is essential, and how to move your body smarter, not harder.
👉 Listen Now: https://open.spotify.com/episode/2owUWPmtBWjuWw2HdoSMZ2?si=ep72r9auTZuqTPFmldclLQ 

🎙️ Ep 174 — Sleep, Stress, and Sanity in Midlife

Mood swings, irritability, and broken sleep hit harder in perimenopause. This episode covers stress management, mental health support, and practical sleep strategies so you feel calmer and more in control.
👉 Listen Now: https://open.spotify.com/episode/55kTHxUxuTNvMEsV5OP8Za?si=bC0c48iDSLSTIKyT_tY9_A 

🎙️ Ep 175 — Build Your Perimenopause Support Squad

You don’t have to do this alone. Learn how to build your own “support squad” of doctors, coaches, friends, and communities who understand and support your journey.
👉 Listen Now: https://open.spotify.com/episode/5tjYesaTAEimF4HCLSnDJT?si=-B92EgmIQAy_QQc-gx9lkw

📥 Resources

Pair this series with these tools for the best results:

• ✅ Menopause Symptom Tracker 
• ✅ GP Appointment Checklist 
• ✅ Conversation Starter Mini-Guide