This episode is about shifting away from diet culture and towards a lifestyle that supports your energy, your mindset and your wellbeing in the season of life you are in. I share personal experiences, new healthy habits I am building and real conversations I have with women every day about food, boundaries and self respect. We explore raising your standards around health, nourishing your body with whole foods and creating simple routines that support both your physical and emotional wellbeing.

This episode is for women who are ready to stop putting themselves last and start building a strong foundation for their health. I see you for the life you have lived and I want to support you in remembering who you are. Because it starts with you as health is the foundation, and thriving women choose to live with intention, energy and self belief.

Like and subscribe to keep up to date with more valuable insights and actionable advice

How You Can Work With Me...

Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen

Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle

Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

Want to get in touch? Send me an email via nicolagrahampodcast@gmail.com

00:00 Introduction to Lifestyle Transformation

01:16 Personal Anecdotes and Health Tips

03:35 The Diet Club Experience

08:50 Mindset and Emotional Fitness

20:31 Setting Standards and Boundaries

28:30 Making Better Food Choices

29:06 The Limitations of MyFitnessPal

30:15 Client Case Study: Overcoming All-or-Nothing Mindset

31:47 Using MyFitnessPal as a Tool, Not a Lifestyle

34:44 The Importance of Emotional Regulation

36:37 Setting Realistic Goals and Standards

39:57 Creating a Sustainable Lifestyle

49:03 Consistency and Long-Term Success

55:12 Final Thoughts and Encouragement

Shifting Your Fitness Approach After 35: Key Strategies for Women

In this episode of The Nicola Graham Podcast, I dive into how women over 35 can effectively adjust their fitness and health strategies when traditional methods stop yielding results.

Addressing the unique challenges surrounding fitness, energy levels, and nutrition as women age. I am talking through the importance of recovery, quality sleep, structured routines, and smarter eating habits.

The episode also includes personal anecdotes, unfiltered client experiences, and practical tips to stay motivated and maintain progress. Join me as we explore a comprehensive approach to achieving lasting transformation and well-being.

Like and subscribe to keep up to date with more valuable insights and actionable advice

How You Can Work With Me... Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen

Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle

Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

Want to get in touch? Send me an email via nicolagrahampodcast@gmail.com

00:00 Introduction: Overcoming Stalled Results After 35

00:20 Welcome to the Nick Grain Podcast

01:47 The Importance of Reflecting on Progress

02:14 Unfiltered: New Year Resolutions and Peer Pressure

04:11 Struggles and Peer Pressure in Health Journeys

09:18 The Impact of Lifestyle Changes After 35

15:30 Prioritizing Recovery Over Calorie Burning

22:36 Eating Better, Not Less

25:26 Front Loading and Nutrition

25:56 The Afternoon Slump and Sugar Cravings

26:55 Benefits of High Protein and Fat Breakfast

27:29 Maintaining Steady Energy Levels

28:49 Intentional Snacking

31:45 Alcohol Awareness

32:14 Importance of Structure Over Motivation 3

5:00 Non-Negotiables and Daily Habits

36:47 Resetting Without Guilt

40:26 Shifting Focus from Scale to Real Progress

48:59 Conclusion and Final Thoughts

Emotional Challenges of Fat Loss: How to Succeed Without Dieting

In this episode of The Nicola Graham Podcast, I dive deep into why fat loss is more of an emotional challenge than a physical one. Exploring how emotional dysregulation and stress can sabotage your weight loss efforts and why addressing these issues is crucial for success.

Also discussing the importance of feeling seen and acknowledged in your journey, establishing a supportive structure, and adopting principles rather than rigid rules to help you stay on track. Offering practical strategies to manage emotional eating, reduce decision fatigue, and set sustainable goals for long-term transformation.

Like and subscribe to keep up to date with more valuable insights and actionable advice

How You Can Work With Me...

Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thrivingwomen

Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thrivelifestyle I

nterested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness

Want to get in touch? Send me an email via nicolagrahampodcast@gmail.com

00:00 Introduction: The Emotional Side of Fat Loss

01:00 Understanding Emotional Dysregulation

04:08 The Importance of Feeling Seen

05:25 Client Stories and Emotional Challenges

10:06 The Role of Dopamine and Emotional Eating

20:52 Strategies for Emotional Regulation

32:47 The Power of Structure and Support

36:19 Conclusion: Embrace the Journey