In this episode of The Nicola Graham Podcast, I’m diving into what your metabolism really is—and how it changes as we move through our late thirties and into our forties.

I'm sharing with you why quick-fix diets and extreme calorie cuts often do more harm than good, slowing down your metabolism instead of supporting lasting results. I’ll also bust some of the most common weight loss myths, talk about the importance of maintaining muscle mass, and give you practical, actionable steps to improve your metabolic health.

Covering everything from nutrition and strength training to managing stress and getting enough quality sleep. I’ll also open up about the unique challenges women face in their forties, such as hormonal shifts and natural muscle loss. Also, walking through the strategies that can help us feel strong, energised, and confident in this new decade.

This episode is all about giving you realistic, sustainable tips that fit into a busy lifestyle, so you can create healthy habits that last without feeling restricted or overwhelmed.

Like, subscribe, and share this episode if it resonated with you

And make sure to check out other episodes of The Nicola Graham Podcast 🎧 You can listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

My FREE September Reset guide is also available to download

🔗 Find it here https://linktr.ee/nicolagrahamfitness

📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

We’ve all been there… You set the big goal, hype yourself up with “this is it, I’ve got it this time!”… only to find yourself two weeks later sliding right back to square one.

In this episode of The Nicola Graham Podcast, we’re tackling that cycle head-on. No more overwhelm. No more unrealistic expectations. Just real talk about how to actually create momentum and keep it going.

I am going to dive into:

Simple ways to ditch the overwhelm

Why lowering expectations can actually raise results

How to set yourself up to thrive this September (and roll into 2025 like a boss)

If you’re ready to stop starting over and start thriving, this one’s for you

My FREE September Reset guide is also available to download

🔗 Find it here https://linktr.ee/nicolagrahamfitness

Like, subscribe, and share this episode if it resonated with you

And make sure to check out other episodes of The Nicola Graham Podcast 🎧 You can listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

In this episode of the Nicola Graham Podcast, I talk about the importance of resetting and refocusing as we approach the end of 2025. I share some of my own experiences and why September has always felt like a time of renewal for me, almost like a 'mini New Year.' I emphasize the power of setting clear goals, understanding the reasons behind them, and building in accountability to stay on track. I also open up about how alcohol consumption can impact personal wellbeing and share some practical tips for maintaining a healthy lifestyle, including a simple 24-hour reset ritual I use.

As I launch the second season of my podcast, I encourage you to reflect on your own goals and make intentional changes so you can close out the year on a high note. Tune in for insights on managing stress, setting boundaries, and building resilience as you continue working toward your personal health and fitness goals.

Like, subscribe, and share this episode if it resonated with you And make sure to check out other episodes of The Nicola Graham Podcast 🎧

You can listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

https://linktr.ee/nicolagrahamfitness

📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

On this week's episode of The Nicola Graham Podcast I am breaking down how long it takes to transform your body. It's not just about seeing that weight drop on the scales, it's about the changes that happen across all areas. I am explaining what it takes transform you body through understanding your reason why, fuelling correctly, learning healthy habits, understanding how to block out the noise and more!

🎧 Listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

https://linktr.ee/thenicolagrahampodcast

📲 Let’s connect: Instagram - www.instagram.com/nicolagrahamfitness

On this week's episode of The Nicola Graham Podcast, I am joined by the fabulous Becky Jones who is the owner of the Oxton Wellness Centre (https://www.instagram.com/oxtonwellnesscentre/), Co-Founder of Wirral Wellness Festival (https://www.instagram.com/wellnessfestivals/) and my first ever guest.

We are delving into all things to do with women's health and wellness. Talking through how you can build resilience, slow down and create the life you truly want. Helping you to improve both physically and mentally.

Hear about how I met Becky, what she does and some of our top wellness secrets.

Throughout this episode we reference a handful of books which you can be purchased on amazon. Below you can see the correct books to search for.

• The Chimp Paradox: The Acclaimed Mind Management Programme to Help You Achieve Success, Confidence and Happiness
• Atomic Habits: The life-changing million-copy #1 bestseller
• Awaken The Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial Destiny
• The Code of the Extraordinary Mind: 10 Unconventional Laws to Redefine Your Life and Succeed on Your Own Terms
• The Laws of Human Nature: Robert Greene

Like, subscribe, and share this episode if it resonated with you And make sure to check out other episodes of The Nicola Graham Podcast 🎧

You can listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

https://linktr.ee/nicolagrahamfitness

📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

You’ve probably heard the buzzword “Food Noise” but what does it actually mean?

In this episode, I am breaking it down: what food noise really is, why it happens, and most importantly, how to quiet it. If you’re tired of feeling overwhelmed by constant thoughts about food, cravings, and decisions, this is your roadmap to peace and clarity around eating, for good.

Check out this full episode of The Nicola Graham Podcast to learn how block out food noise and remove the overwhelm for good.

Don't forget to grab my FREE digital guide..

"Summer Strong: Turn Summer into Your Superpower"

Download your copy now https://nicolagrahamfitness.com/summer-strong

Like, subscribe, and share this episode if it resonated with you

And make sure to check out other episodes of The Nicola Graham Podcast

🎧 You can listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube https://linktr.ee/nicolagrahamfitness

📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

In this episode of The Nicola Graham Podcast, I’m diving into what really happens to our hormones as we enter our forties. You might notice that weight is harder to shift (especially around your stomach), wine seems to hit differently, your energy levels aren’t what they used to be, and sometimes, you just feel like you’re losing your mind. Sound familiar? We’re unpacking all of that.

Turning forty isn’t just a number, it’s a transformation.

We begin to outgrow the version of ourselves we knew in our thirties, and that’s not a bad thing. Hormonal shifts are part of the process, and understanding them is the key to feeling empowered (not overwhelmed) as you move through this new chapter. Check out this full episode of The Nicola Graham Podcast to learn how to navigate your forties with clarity, confidence, and vitality.

Don't forget to grab my FREE digital guide.. "Summer Strong: Turn Summer into Your Superpower"

Download your copy now https://nicolagrahamfitness.com/summer-strong

Like, subscribe, and share this episode if it resonated with you

And make sure to check out other episodes of The Nicola Graham Podcast

🎧 You can listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

https://linktr.ee/nicolagrahamfitness

📲 Let’s connect: Instagram www.instagram.com/nicolagrahamfitness

In this episode, I am helping you to understand how you can make the most of your summer break while staying on track with your goals. Whether you're a business owner, busy mum, or someone just looking to keep having fun whilst making progress, you'll discover practical tips to relax, recharge, and still maintain momentum.

Learn how to strike the perfect balance between fun and focus this summer season.

Don't forget to grab my FREE digital guide...

"Summer Strong: Turn Summer into Your Superpower"

Download your copy now https://nicolagrahamfitness.com/summer-strong

Like, subscribe, and share this episode if it resonated with you

And make sure to check out other episodes of The Nicola Graham Podcast

🎧 You can listen on:

🔹 Spotify

🔹 Apple Podcasts

🔹 YouTube

https://linktr.ee/nicolagrahamfitness

📲 Let’s connect: Instagram

www.instagram.com/nicolagrahamfitness