Episodes

  • #167: Nervous system tools for midlife anxiety, brain fog and burnout

    #167: Nervous system tools for midlife anxiety, brain fog and burnout
    Jan 20 2026
    If you have been waking up tired, pushing through, and quietly wondering when you stopped feeling like you… this episode is for you.Because most women in midlife are not lacking knowledge. You already know you “should” slow down, breathe more, set boundaries, and stop doing everything for everyone. But knowing has not changed how you feel.In this conversation, I’m joined by Dr Melissa Sonners – nervous system expert, brainwave educator and author of The Connection Code – to explore what actually helps you shift from constant push mode into calm, resilience and alignment.In this episode we unwrap:Why so many midlife women are stuck in “beta” (push mode) and what it’s doing to your nervous system.The difference between theta, alpha and beta brainwaves – and how to use them as “gears” for your day.Why hormonal shifts can amplify anxiety, brain fog, overwhelm, and that feeling of being “out of control”.The simplest morning reset: how to hear your inner voice before the world gets loud.How to use micro-doses of regulation (2 minutes counts) to train your nervous system to seek calm.Why self-care needs a rebrand – and what works when you’re already stretched thin.How boundaries become non-negotiable in midlife (without blowing up your relationships).The surprising power of returning to what you loved before life got busy – and why joy is a regulation tool.About Dr Melissa Sonners:Dr. Melissa Sonners is a nervous system expert, brainwave educator, and the author of The Connection Code (Hay House, 2026). She helps women- especially those in perimenopause and beyond - rewires stress patterns, regulate their nervous system, and realign with their truest selves using brainwave science, hormonal rhythm syncing, and micro- moments of reconnection. Through her signature tools like the Regulated Rhythm Cheat Sheet, the Brain Harmony Blueprint and her 30 day Play Challenge, Melissa empowers women to stop outsourcing their well-being and instead access powerful, practical tools by aligning with their own biology- no extra to do list required.Connect with Melissa:WebsiteYouTube5 day challenge: Being self-withAbout 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!
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    58 mins
  • #166: Simple daily stretches to support menopause joint pain and long-term health

    #166: Simple daily stretches to support menopause joint pain and long-term health
    Jan 13 2026

    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!
    Show More Show Less
    58 mins
  • #165: How cutting ultra-processed foods changed everything

    #165: How cutting ultra-processed foods changed everything
    Jan 6 2026

    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!
    Show More Show Less
    59 mins
  • #164: How to protect your health this Christmas (Without ripping up the rule book)

    #164: How to protect your health this Christmas (Without ripping up the rule book)
    Dec 9 2025

    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!
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    19 mins
  • #163: Reinventing your career in midlife: Finding joy, alignment and confidence again

    #163: Reinventing your career in midlife: Finding joy, alignment and confidence again
    Dec 2 2025

    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:

    Website

    Instagram

    LinkedIn


    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!
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    46 mins
  • #162: Stop surviving midlife—Start becoming the woman you’re meant to be

    #162: Stop surviving midlife—Start becoming the woman you’re meant to be
    Nov 25 2025
    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:WebsiteIdentity Evolution Archetype QuizAbout 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!
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    45 mins
  • #161: The truth about menopause brain fog

    #161: The truth about menopause brain fog
    Nov 18 2025

    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!
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    26 mins
  • #160: Breaking free from the busyness trap

    #160: Breaking free from the busyness trap
    Nov 11 2025
    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:WebsiteInstagramLinkedInGet Ronél’s free Survival Mode Reset ToolkitAbout 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!
    Show More Show Less
    44 mins