You’re doing the “right” things. You’re trying to exercise. You know strength matters in midlife. And yet your body still feels stiff, achy, or fragile.

If you’ve ever been told “this is just ageing” or felt your world shrink because pain made everyday life harder, this episode is for you.

In this conversation, I’m joined by Butch Phelps, author of Stretching Release and creator of The Muscle Repair Shop, to explore a different way of thinking about mobility in midlife. Not stretching as another task you should be doing perfectly, but as a simple daily practice that helps your body feel safe enough to move well again. This is exactly the kind of change that only happens when you implement it in real life, not when you just learn about it.

In this episode we unwrap:

• Why midlife can feel like a “decline” — and how to reframe it as a shift you can lead.

• The mind–muscle connection: how stress and fear can tighten the body and amplify pain.

• Why “hold a stretch for 30 seconds” often backfires (and what to do instead).

• How tight calves, quads, and chest muscles can affect your back, hips, neck, and shoulders.

• The simple habit shift that makes stretching doable when you’re busy: chunking it into your day.

• Why strength training is powerful, but not the whole answer for pain-free movement and life-long mobility.

About Butch Phelps:

Butch Phelps is a self-proclaimed muscle nerd with an insatiable curiosity for how the human body works, especially when it comes to muscles. But he’s not just a bookworm in a lab coat—Butch is a hands-on, life-tested expert who’s been through it all. He's an author, public speaker, and licensed massage therapist with a bachelor's degree in Aging Sciences.

Connect with Butch:

Website

Instagram

YouTube
Get Butch’s free EBook

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 foods you lean on to get you through your busy days are quietly shaping how you feel in midlife — your mood, your hormones, your energy, even how connected you feel to yourself?

In this episode I sat down with Dr. Susan Mandala to talk about how she rebuilt her health by removing ultra-processed foods and returning to real, simple, nourishing meals.

What unfolded for her wasn’t just better digestion or more stable energy — it was a profound reconnection with herself. Clearer thinking. Deeper calm. Stronger physical resilience. And a menopause experience without the symptoms she had always been told were inevitable.

If you’ve ever felt tired, puffy, foggy, or slightly disconnected from the woman you used to be, this conversation will open something new for you.

In this episode we’re unwrapping:

• Why eating “real food” matters more in midlife than ever before.

• How Susan recognised she no longer felt like herself.

• How Ultra-processed foods disrupt far more than your weight.

• The emotional and energetic shift that came from removing UPFs.

• How her menopause symptoms disappeared — and why she thinks diet played a key role.

• Why snacking can signal more than hunger.

• The pillars of wellbeing that interact with your food choices.

• Three simple ways to start reducing UPFs without feeling overwhelmed.

About Susan Mandala:

Dr Susan Mandala is a writing and language awareness consultant and founder of Writing Works Consulting. With a PhD from the University of Cambridge, she helps individuals and organisations turn complex ideas into clear, impactful communication through thoughtful use of language.

Connect with Susan:

Website

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!