Navigating Menopause: Insights with Menopause Coach Nikki Saunders
The Nicola Graham Podcast · Nicola Graham
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Show Notes
Menopause, Motivation & Mindset: Thriving (Not Just Coping) with Coach Nikki Saunders
In this episode I’m joined by menopause coach Nikki Saunders, who shares how her own perimenopause began at 39 and how, despite HRT, clean eating and exercise, rising life pressure and corporate demands still led to brain fog and lost confidence.
Something she’d also seen in high-performing women. We talk honestly about why midlife can feel like an identity shift, how declining oestrogen and fluctuating progesterone affect dopamine, sleep, mood and motivation, and why pushing harder with low calories and HIIT can backfire by driving stress and weight gain around the middle.
Nikki explains the value of coaching: tracking daily patterns, understanding symptoms, and using practical strategies like bedtime routines, stronger work boundaries, a pre-bed “brain dump,” and a “worry box” to reduce 3am wake-ups. We also explore social connection, micro-habits, self-compassion, and Nikki’s simple three-task daily structure to rebuild confidence and feel grounded.
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How You Can Work With Me...
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Want to get in touch? Send me an email via [email protected]
00:00 Welcome and Guest Intro
01:00 How Nikki Became a Menopause Coach
03:13 Thriving Not Just Coping
07:04 Hormones Dopamine and Brain Fog
08:28 Energy Boundaries and Better Habits
09:51 Coaching vs One Size Fits All
11:22 Weight Gain Cortisol and Stress Belly
15:58 Modern Woman Impossible Standards
18:03 Micro Habits and Redefining It All
22:23 Common Symptoms and 3AM Wakeups
24:20 Worry Box Brain Dump Strategy
28:01 Emotions Tears and Triggers
30:27 Rebuilding Social Support
32:04 Small Social Steps
32:33 Connection Through Walking
35:21 Rethinking Drinking Limits
36:24 Nick’s Coaching Approach
39:36 GPs HRT and Anxiety
44:22 Brain Fog Identity Shift
46:27 Social Media Fix Culture
51:01 Coaching for Self Trust
57:50 Confidence Reset Steps
01:01:28 Final Wrap and Next Episode