Hot & Healthy Menopause

Nicole van Hattem
  • 5.0 (12)
  • ALTERNATIVE HEALTH
  • UPDATED WEEKLY

Smart, often funny, and sometimes surprising. Everything's up for discussion: from divorce to dating app disasters, hot sweats, menopause myths, changing body image, family responsibilities, solo travel adventures, and challenging societal norms. Join me for candid chats, expert insights, and the conversations you wish you had. Subscribe here: www.nicolevanhattem.com

  1. 183 - Hormone Replacement Therapy: The Truth About HRT & MHT — From Fear to Facts

    2 DAYS AGO

    183 - Hormone Replacement Therapy: The Truth About HRT & MHT — From Fear to Facts

    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 tells us about the safety, timing, and benefits of modern HRT. Nicole also shares her own journey — a decade of trying to manage perimenopause naturally through nutrition, therapy, gut health, lifestyle changes, and stress reduction — before discovering that HRT was the missing piece. After finding the right balance, the transformation was dramatic: within days, her depression and anxiety disappeared. 💡 In this episode, you'll learn: What HRT/MHT actually is and how it supports estrogen and progesterone balance The real story behind the 2002 Women's Health Initiative study — and what went wrong How misinformation led to decades of unnecessary suffering The difference between synthetic and body-identical hormones Why timing matters — the "window of opportunity" for heart, bone, and brain protection The latest research showing how HRT started around menopause can reduce heart disease and all-cause mortality How to work with a menopause-trained practitioner to find your ideal combination The importance of self-education, advocacy, and updated science This episode is for every woman who has ever been told to "just tough it out," every doctor who wants to practice evidence-based care, and every partner or employer who wants to understand the real story behind menopause support. Because the truth is clear: modern, body-identical HRT is safe, effective, and life-changing for many women — when prescribed correctly and started at the right time. 🩷 Resources & Support: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Explore your inflammation and omega profile with the Zinzino Balance Test ✅ Discover Hot & Healthy Retreats — where calm, clarity, and confidence begin

    12 min
  2. 182 - Hydration & Menopause: Why Water Isn't Enough

    28 OCT

    182 - Hydration & Menopause: Why Water Isn't Enough

    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 happens when you're even slightly dehydrated) ☕ How caffeine and alcohol act as "hydration thieves" and worsen menopause symptoms like anxiety, hot flushes, and fatigue 🧬 The surprising link between omega balance and hydration — and how your cells might be "leaking water" without you realising 🩸 How the Zinzino BalanceTest and BalanceOil+ help restore your omega ratio and improve cellular hydration 🚽 The truth about urinary frequency — why more water can actually mean less bladder irritation and fewer UTIs 🧂 Whether you really need salt in your water and what to know about chemicals in tap and bottled water ✅ Download your free Menopause Symptom Tracker: nicolevanhattem.com ✨ Hot & Healthy Menopause is here to help you reset your stress, your sleep, and your self-worth — because you're not broken, you're becoming.

    11 min
  3. 181 - Cognition and Brain Fog in Menopause - how to protect your brain health

    20 OCT

    181 - Cognition and Brain Fog in Menopause - how to protect your brain health

    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. 💡 In This Episode: What "neuroprotection" really means — and how hormones protect your brain The real reason brain fog happens in perimenopause How falling estrogen affects memory, focus, and energy The connection between menopause and Alzheimer's risk Practical steps to support cognitive health: nutrition, sleep, hydration, and stress management Why brain fog is usually temporary — and how to feel confident again 🌸 Download the free Symptom Tracker: nicolevanhattem.com 💬 Book a session with Nicole: personalised menopause health coaching 🎧 Share this episode with a friend or colleague who's navigating menopause

    6 min
  4. 180 - Hair Changes in Menopause Explained: Thinning, Shedding & Facial Hair Solutions

    8 OCT

    180 - Hair Changes in Menopause Explained: Thinning, Shedding & Facial Hair Solutions

    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. 💇‍♀️ You'll learn how to: Talk to your hairdresser about perimenopause & menopause changes. Choose hair products that support growth and avoid harmful ingredients. Boost your hair health naturally through nutrition, lifestyle, and hormones. Manage facial hair confidently — your face, your rules! Know when to see a medical professional for deeper support. 🌿 Nicole also shares her personal midlife hair journey, the latest science on estrogen and hair growth, and practical tools you can start using today. 📋 Explore the 8-Part Perimenopause Starter Series at nicolevanhattem.com. 🎧 Tune in, take notes, and share this episode with your hairdresser or a friend who's noticing hair changes too.

    7 min
  5. 179 - Menopause & Loss: Finding Identity, Confidence, and New Beginnings in Midlife

    6 OCT

    179 - Menopause & Loss: Finding Identity, Confidence, and New Beginnings in 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 suit us anymore — and how to adapt with humour The truth about identity and confidence in midlife, and how to rebuild them piece by piece Nicole closes the episode with her original poem, Hot Flashes & Farewells — a sassy, humorous, and uplifting reflection on loss and reinvention in menopause. 💬 If you've ever felt like you've lost part of yourself in menopause, this episode will remind you: every ending creates space for a new beginning. 👉 Book a coaching session with Nicole at nicolevanhattem.com 👉 Join the Hot & Healthy Menopause community on Facebook #Menopause #MidlifeWomen #MenopauseSupport #MenopausePodcast #HotAndHealthyMenopause

    9 min
  6. 178 - Grandma let's talk Menopause - why your family history matters

    19 SEPT

    178 - Grandma let's talk Menopause - why your family history matters

    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 Pack — begin at Episode 168 Free downloads: Symptom Tracker, GP Checklist, and new Conversation Starter Mini-Guide at nicolevanhattem.com Join the Hot & Healthy Menopause Facebook community This isn't the end — it's the shift into your wise era. You are not alone.

    8 min
  7. 177 - Coffee, Chocolate in Perimenopause to Menopause transition

    19 SEPT

    177 - Coffee, Chocolate in Perimenopause to Menopause transition

    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 Sneaky places caffeine hides in food, drinks, and even medications Herbal tea swaps and retreat resets to help you break the caffeine cycle Hot & Healthy Tip: If you love chocolate, try sprinkling cacao in your morning smoothie or porridge to get the benefits early in the day — so the caffeine wears off by bedtime. Free Resource Download your free Menopause Symptom Tracker at nicolevanhattem.com to see how caffeine, sleep, and other daily habits affect your midlife health. Retreat Reminder Retreats are a great way to reset old habits like caffeine. With nourishing food, rest, and support, you'll give your body the space to heal and notice exactly how caffeine affects you when you reintroduce it. If you enjoyed today's episode, please follow, rate, and share Hot & Healthy Menopause with a friend. Your support helps more women thrive through midlife.

    7 min
  8. 176 - Rethink the Drink in Midlife before it's too late

    12 SEPT

    176 - Rethink the Drink in Midlife before it's too late

    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. 👉 Download Nicole's free Menopause Symptom Tracker at nicolevanhattem.com 👉 Explore Hot & Healthy Retreats to reset your lifestyle habits 👉 Join the Menopause Hot & Healthy Facebook Group for community, tips, and coaching support Midlife is too precious to blur with booze or weigh down with regrets. Let's rethink the drink together.

    7 min
See All (100)

5
out of 5
12 Ratings

About

Smart, often funny, and sometimes surprising. Everything's up for discussion: from divorce to dating app disasters, hot sweats, menopause myths, changing body image, family responsibilities, solo travel adventures, and challenging societal norms. Join me for candid chats, expert insights, and the conversations you wish you had. Subscribe here: www.nicolevanhattem.com

Information

  • Creator
    Nicole van Hattem
  • Years Active
    2015 - 2025
  • Episodes
    100
  • Rating
    Clean
  • Copyright
    © Hot & Healthy in Business
  • Show Website
    Hot & Healthy Menopause

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