Hot & Healthy Menopause

Nicole van Hattem
  • 4.5 (11)
  • 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. 211 - Cellulite, Sagging & Skin Solutions in Menopause (Part 2)

    APR 8

    211 - Cellulite, Sagging & Skin Solutions in Menopause (Part 2)

    Cellulite. Sagging skin. Loss of firmness. If you've noticed these changes in perimenopause or menopause, you're not alone — and it's not your fault. In Part 2 of this Hot & Healthy Menopause series, we move beyond what's happening… and into what actually works. As your Menopause Coach, I'll walk you through the real reasons cellulite and sagging become more visible in midlife — and the holistic, science-backed strategies that support stronger, smoother, more resilient skin. No gimmicks. No false promises. Just what your body actually needs now. 💡 In This Episode, You'll Learn: What cellulite really is — and why 80–90% of women have it The role of connective tissue (septa) and why structure matters How fascia affects skin texture and why it becomes tighter with age Why skin sags in menopause (collagen, elastin, muscle, and bone changes) How fat (adipose) redistribution impacts body shape and skin appearance The connection between gut health and skin health (gut–skin axis) How supporting your microbiome (including Zinzino ZinoBiotic+) can improve skin quality Why omega 3–6–9 balance is essential for hydration, elasticity, and inflammation How Zinzino BalanceOil supports skin from the inside out Why strength training builds muscle and bone, improving how your skin looks and feels The best topical moisturiser ingredients (and what to avoid) How gua sha, massage, and fascia release support circulation and glow Why there is no single product that reverses aging skin ✨ The Truth About Menopause Skin Your skin is not just about what you put on it. It's influenced by your hormones, your gut, your nutrition, your movement, your stress levels, and your daily rituals. When you support your body holistically, your skin responds. 🌿 Your Next Step If you're ready to stop guessing and start supporting your skin in a way that actually works, I'd love to guide you. 💛 Work with me as your Menopause Coach 👉 nicolevanhattem.com 🎧 Missed Part 1? Go back and listen to Part 1: Skin & Menopause — What's Really Happening Under the Surface to understand the hormonal and biological changes driving everything we've discussed here. 🔔 Follow & Share If this episode gave you clarity and confidence, follow Hot & Healthy Menopause and share it with a woman who needs to hear this.

    10 min
  2. 210 - Skin & Menopause: What's Really Happening Under the Surface (Part 1)

    APR 8

    210 - Skin & Menopause: What's Really Happening Under the Surface (Part 1)

    Has your skin suddenly become dry, itchy, sensitive — or started sagging — and you're wondering what changed? In this episode of Hot & Healthy Menopause, we go beneath the surface to understand what's really happening to your skin during perimenopause and menopause. This is Part 1 of a 2-part series where I explain the science behind midlife skin changes — so you can stop guessing, stop wasting money on gimmicks, and start supporting your skin in a way that actually works. As your Menopause Coach, I'll guide you through the real reasons your skin feels different — and why this stage of life requires a completely different approach. 💡 In This Episode, You'll Learn: Why estrogen decline affects collagen, elastin, and skin hydration What happens inside your epidermis and dermis during menopause The role of fibroblasts (your collagen-producing cells) Why your skin becomes drier, thinner, and slower to heal What sebum is — and why you suddenly have less of it How vasomotor symptoms (like hot flushes) impact your skin What the relative androgen effect means for adult acne and hair growth Why skin sensitivity changes (itching, tingling, or numbness) How fat redistribution (adipose changes) affects how your skin looks The truth about your 28-day skin renewal cycle — and how to use it to your advantage ✨ Why This Matters Your skin is not just about appearance — it's a reflection of your hormones, your health, and your internal environment. When you understand what's happening, you can stop fighting your body — and start working with it. 🎧 Listen Next Make sure you tune into Part 2, where we dive into: ✔ Cellulite explained (and why 80–90% of women have it) ✔ Why skin sagging becomes more visible in menopause ✔ The role of fascia, muscle, and bone in skin firmness ✔ Gut health, omega balance, and inside-out skin support ✔ What actually works — and what's just marketing 💛 Work With Me If you're ready to feel confident in your skin again, I can help you create a personalised, holistic plan as your Menopause Coach. 👉 nicolevanhattem.com 🔔 Follow & Share If this episode helped you understand your skin in a new way, follow Hot & Healthy Menopause and share it with another woman who needs to hear this.

    7 min
  3. 209 - The Hidden Menopause Symptom: How Hormones Affect Your Teeth, Gums & Jaw

    APR 2

    209 - The Hidden Menopause Symptom: How Hormones Affect Your Teeth, Gums & Jaw

    Your mouth might be trying to tell you something about your menopause — but most women don't realise it. Burning tongue. Dry mouth. Bleeding gums. Clicking jaw. Shifting teeth. These aren't random. They can all be linked to hormonal changes in perimenopause and menopause. In this episode, we unpack what's really happening inside your mouth — and why declining estrogen affects your saliva, gums, jawbone, and even your risk of tooth loss. You'll learn: Why burning mouth syndrome affects up to 2 in 5 menopausal women How hormonal changes impact saliva, taste, and oral bacteria The connection between menopause, bone loss, and your jaw Why your teeth may shift or feel more sensitive What TMJ (jaw clicking and tension) has to do with stress and hormones How often you should see your dentist or oral hygienist in midlife What to ask your dentist about menopause, bone density, and X-rays Simple daily habits to protect your teeth, gums, and overall health This is your reminder: menopause doesn't just affect your hormones — it affects your whole body, including your smile. With the right knowledge and support, you can protect your oral health, prevent long-term damage, and feel confident again when you eat, speak, and laugh. Find out how to work with Nicole at www.nicolevanhattem.com

    6 min
  4. 208 - Wine, Anxiety & Menopause

    MAR 20

    208 - Wine, Anxiety & Menopause

    Many women notice their anxiety increasing during perimenopause and menopause — and a nightly glass of wine can feel like the easiest way to calm the nervous system. But what if that coping strategy is actually making things worse? In this episode of Hot & Healthy Menopause, Nicole explores the surprising link between anxiety, alcohol, hormonal changes, and bone health — and why the "wine to unwind" habit can accelerate osteoporosis risk in midlife women. During menopause, fluctuating estrogen affects key brain chemicals including serotonin, dopamine and GABA, which regulate mood and stress. Alcohol may provide short-term relief, but it increases cortisol, disrupts sleep, worsens anxiety the following day, and interferes with calcium absorption and bone rebuilding. Over time, this combination of stress hormones, alcohol, and declining estrogen can weaken bones, particularly in the lumbar spine and hips — the areas most vulnerable to osteoporotic fractures. Nicole shares the science behind what's happening in the menopausal brain and body, why alcohol can intensify anxiety, and the practical steps women can take to restore calm, protect bone health, and feel like themselves again. In this episode you'll learn: • Why anxiety often increases during perimenopause and menopause • How hormonal changes affect brain chemistry and emotional regulation • Why alcohol worsens anxiety and sleep disruption • The link between cortisol, menopause, and bone loss • Why osteoporosis risk rises in midlife women • Healthier ways to calm the nervous system and support bone strength

    6 min
  5. 207 - Why Anxiety Increases in Menopause – Understanding the Hormonal Brain

    MAR 10

    207 - Why Anxiety Increases in Menopause – Understanding the Hormonal Brain

    Many women are surprised when anxiety suddenly appears during perimenopause and menopause — even if they've never struggled with it before. Racing thoughts. A sense of dread. Heart palpitations. Feeling overwhelmed by things that never used to bother you. In this episode of Hot & Healthy Menopause, Nicole explores why anxiety becomes more common during the menopause transition and what's actually happening inside the menopausal brain. Fluctuating and declining hormones — particularly estrogen and progesterone — directly affect neurotransmitters like serotonin, dopamine, and GABA, which regulate mood, sleep, and the body's stress response. When these hormones shift, the brain becomes more sensitive to stress, which can amplify feelings of fear, uncertainty, and emotional vulnerability. At the same time, midlife often brings major life transitions — children leaving home, relationship changes, career shifts, ageing parents, or health concerns — all of which can add additional pressure to an already sensitive nervous system. Nicole also discusses the often-overlooked connection between chronic anxiety, elevated cortisol, and bone health, and why managing stress during menopause is important not only for emotional wellbeing but also for protecting long-term health. This episode will help you understand why anxiety happens during menopause — and how to begin restoring calm, confidence, and emotional balance. In this episode you'll learn • Why anxiety often increases during perimenopause and menopause • How estrogen and progesterone influence brain chemistry and mood • The role of serotonin, dopamine, and GABA in emotional regulation • Why midlife transitions can amplify feelings of anxiety • The connection between stress hormones and long-term health • Practical ways to support your nervous system during menopause

    8 min
  6. 206 - Food & Mood: How what you eat shapes how you feel differently in Menopause

    MAR 4

    206 - Food & Mood: How what you eat shapes how you feel differently in Menopause

    Have you ever noticed that some foods leave you feeling calm, focused and energised — while others leave you anxious, foggy or flat? It's not in your head. What you eat directly influences your mood, brain chemistry and emotional wellbeing. In this episode of Hot & Healthy Menopause, we explore the powerful connection between food, inflammation, hormones and mental health during midlife. Research increasingly shows that dietary patterns can influence the risk of depression, perceived stress and overall wellbeing in postmenopausal women. Nicole unpacks the science behind: • The link between high glycaemic foods and depression in postmenopausal women • Why processed foods increase inflammation and affect mood • How whole plant foods support emotional wellbeing and resilience • The role of iron, zinc and essential nutrients in cognitive and emotional function • The gut–brain connection and why your microbiome influences how you feel • Why anti-inflammatory diets such as the Mediterranean diet are associated with lower depression risk You'll also hear simple food swaps that can help stabilise mood, support brain health and reduce inflammation during menopause. If you've ever wondered why your mood changes with what you eat, this episode will help you understand the science — and give you practical ways to support both your body and your mind. Resources mentioned Take the Zinzino BalanceTest to understand your omega balance and inflammation markers. Learn more or work with Nicole at www.nicolevanhattem.com

    6 min
  7. 205 - Essential Nutrients in Menopause — How to Feed Your Midlife Powerhouse

    FEB 26

    205 - Essential Nutrients in Menopause — How to Feed Your Midlife Powerhouse

    Feeling tired, foggy, inflamed, or like your body just isn't responding the way it used to? It may not be "just hormones." It may be what your cells are missing. In this episode of Hot & Healthy Menopause, we break down the six essential nutrients your body cannot make on its own — and why they matter even more during perimenopause and menopause. You'll learn: • Why protein becomes non-negotiable for muscle, metabolism, and hormone balance • The truth about healthy fats — especially omega-3s — for brain, mood, and heart health • How to choose carbohydrates that stabilise blood sugar instead of spiking anxiety • The critical role of magnesium, B vitamins, and vitamin D in midlife • Why hydration is the most overlooked menopause strategy Nutrition in menopause isn't about restriction. It's about nourishment. When you understand how macronutrients and micronutrients support estrogen, cortisol, insulin, thyroid hormones, and bone health — you can eat in a way that protects your energy, your mood, and your long-term vitality. If you're ready to reset your stress, your sleep, and your self-worth: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Take your Zinzino Balance Test to explore your inflammation and omega profile ✅ And join me at a Hot & Healthy Retreat to experience what calm, clarity, and confidence really feel like. www.NicolevanHattem.com

    7 min
  8. 204 - Eye Changes in Menopause: Dry Eyes, Blurry Vision & What Your Hormones Are Really Doing

    FEB 18

    204 - Eye Changes in Menopause: Dry Eyes, Blurry Vision & What Your Hormones Are Really Doing

    Have your eyes started feeling dry, irritated, or more sensitive to light in midlife? Are you updating your glasses prescription more often — or struggling to wear contact lenses comfortably? You're not imagining it. Hormonal shifts during perimenopause and menopause don't just affect your mood, sleep, and metabolism — they also impact your eyes. In this episode of Hot & Healthy Menopause, we explore: - Why declining estrogen affects tear production - The real reason dry eye syndrome increases in midlife - Blurry vision, burning sensations, and light sensitivity - Subtle changes in eye shape and lens comfort - The connection between hormones, inflammation, and eye health You'll also learn practical, evidence-informed strategies to support your eyes: ✔️ Simple daily habits that protect tear quality ✔️ Nutrition and omega-3 support ✔️ When to consider medical treatments ✔️ How to talk to your optometrist about menopause Dry eyes are often dismissed as minor — but chronic irritation can affect your work, driving, reading, sleep, and overall quality of life. Menopause is a whole-body transition. Your eyes deserve care too. If you're ready to connect the dots between your symptoms and your hormones: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Take your Zinzino Balance Test to explore your inflammation and omega profile ✅ And join me at a Hot & Healthy Retreat to experience what calm, clarity, and confidence really feel like.

    5 min
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4.5
out of 5
11 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 - 2026
  • Episodes
    100
  • Rating
    Clean
  • Copyright
    © Hot & Healthy in Business
  • Show Website
    Hot & Healthy Menopause