The Nicola Graham Podcast
Self-Improvement
About
Real conversations around Mindset, Fitness, Motherhood and everything in between
Episodes
- The Balanced Mindset: Normalising Everyday Mental Highs and Lows
In this episode, Nicola Graham talks about normalizing common mental states during a health journey, such as feeling flat, stressed, or needing a break from tracking. She also offers practical ways to reset, including gratitude and physica…
- The 4 Common Mistakes to Avoid in a Calorie Deficit (And How To Fix Them)
Nicola Graham details four common errors women encounter in a calorie deficit, focusing on sustainable strategies for fat loss, muscle retention, and overall well-being, especially for women over 35.
- Is skinny REALLY the goal? How to choose strength, clarity and Health when the noise is loud
In episode 50, Nicola Graham critiques the societal focus on "skinny," advocating instead for a lifestyle centered on strength, energy, and mental clarity. The episode touches on pressures like GLP-1 injections, the difference between disc…
- The Subtle Symptoms of Perimenopause That are Hijacking Your Fitness Results (Part 2)
In the second part of this perimenopause series, Nicola Graham details subtle symptoms like slower workout recovery, increased cravings, and cycle changes. The episode offers practical strategies including prioritizing protein, managing bl…
- The Subtle Symptoms of Perimenopause That are Hijacking Your Fitness Results (Part 1)
In Part 1 of this episode, Nicola Graham explores subtle perimenopause symptoms that can affect fitness, such as feeling tired but wired, difficulty with fat loss, mood shifts, and brain fog. She shares actionable advice on managing these…
- Overcoming Imposter Syndrome and Knowing your Worth
In this episode, Nicola Graham addresses imposter syndrome, reframing it as a discomfort of growth and suggesting a "bank of evidence" mindset. She also explores the psychological challenges in fat loss, such as scale obsession and self-sa…
- How to Reclaim Your Energy with Daily Habits to Beat Burnout & Thrive
This episode debunks the "weekend reset" myth for mothers, arguing that consistent daily habits are key to preventing burnout and achieving transformation. Nicola Graham discusses managing stress, cortisol, and introduces the "Daily Dose"…
- The Fitness Reset Fast After Easter: Your Simple 3-Step Framework to Follow
In this episode of The Nicola Graham Podcast, Nicola Graham outlines a 3-step framework for resetting after Easter. The steps include calorie clarity with whole-food meals, prioritizing hydration and daily steps, and returning to normal st…
- Redefine What You Really Want and Build Goals That Fit Real Life (Q2 Goal Mapping)
This episode of The Nicola Graham Podcast focuses on mapping Q2 2026 goals by challenging listeners to redefine what they truly want. Nicola Graham discusses identifying patterns, setting realistic goals based on actual life circumstances,…
- What To Do When Your Fitness Results Are Stalling and How You Can Redirect
This episode addresses fitness plateaus, encouraging listeners to move beyond the cycle of starting and stopping, particularly over weekends. It advocates for a lifestyle approach over crash diets, treating plateaus as feedback, and making…
- Your No Nonsense Fitness Strategy to Master the Easter Break (Whilst The Kids Are Off School)
Nicola Graham provides a no-nonsense fitness strategy for the Easter break, focusing on adapting routines, setting non-negotiables, managing nutrition, and incorporating creative exercise to maintain progress without resorting to panic or…
- The Most Effective 3-Day Training Split for Women (Build Shape, Lose Fat & Stop Overdoing Cardio)
Nicola Graham details a 3-day training split designed for women to build shape and lose fat, focusing on strength training over excessive cardio. The episode covers structuring full-body sessions, progressive overload, smart cardio integra…
- Tracking The 3 Data Points In Fitness That Actually Matter (And the 3 that don't)
Nicola Graham explains why focusing on resting heart rate, sleep quality, and strength progression is more effective for health and fitness than tracking scale weight, calories burned, or step count.
- Navigating Menopause: Insights with Menopause Coach Nikki Saunders
Menopause coach Nikki Saunders discusses thriving during menopause, addressing hormonal impacts like brain fog and low motivation. The episode covers practical strategies, coaching benefits, and rebuilding confidence during midlife.
- Should You Track Calories? Simple Strategies to Make Progress Without the Overwhelm
This episode of The Nicola Graham Podcast explores the necessity of calorie tracking for progress, particularly for busy women. Nicola Graham shares simple strategies to make tracking less stressful and discusses how factors beyond calorie…
- Ageing Well, Regenerative Aesthetics & Training Smarter in Your Late 30's with Katie Dean
Nicola Graham is joined by Katie Dean to discuss strategies for ageing well, focusing on health foundations like training, nutrition, and sleep. They also delve into regenerative aesthetics, client requests, and choosing safe practitioners.
- Fat Loss 101 for Women 35+ And Where To Place Your Focus For Results
This episode addresses body changes experienced by women over 35 and provides a fat loss blueprint. It covers honest goal setting, the effort required for maintenance, and the importance of nutrition through a calorie deficit, while also s…
- Building Confidence and Taking Back Control: My 3 Step Formula
Nicola Graham
- Rediscovering You: The Spring Reset Every Woman Needs
This episode focuses on an identity reset to help women rediscover themselves beyond their daily responsibilities. Nicola Graham shares her experience with moving and a client's career change, while detailing the five Thriving Pillars and…
- From Client to Inspiration: Balancing Life, Fitness, and Family with Emma Edwards
Nicola Graham is joined by Emma Edwards, a 42-year-old working mother of two, to discuss her significant physical, mental, and emotional transformation. Emma shares her experiences with yo-yo dieting and motivation, her journey into fitnes…
- Why Your Cycle Hits Harder Sometimes and What You Can Do About It
Nicola Graham explores the unpredictable nature of the menstrual cycle, explaining why some months are harder and offering strategies for managing mood, energy, and well-being. The episode covers stress management, sleep, nutrition, and ex…
- 3 Ways to Move Away from Diet Mentality and Build a Healthy Lifestyle
This episode discusses moving away from diet mentality towards a sustainable, healthy lifestyle. It covers personal experiences, building healthy habits, nourishing the body with whole foods, and creating routines for physical and emotiona…
- The Smart Changes Women Need to Make to See Real Results After the Age of 35
This episode addresses how women over 35 can adapt their fitness and health strategies when traditional methods become less effective. It covers adjusting nutrition, prioritizing recovery and sleep, and implementing structured routines to…
- Your Emotional Fat Loss and Regulation Blueprint - The Nicola Graham Podcast
This episode of The Nicola Graham Podcast explores the emotional aspects of fat loss, highlighting how emotional dysregulation and stress can hinder progress. Nicola Graham offers practical strategies for managing emotional eating, reducin…
- BONUS EP: Why Women Struggle With Fitness, Confidence and Motivation with Ste Devaney from Content at Scale Podcast
This episode addresses why women often struggle with fitness, confidence, and motivation, exploring factors like work, family, mental load, and social pressures rather than laziness or lack of discipline. Nicola Graham shares insights on b…
- How to Set Goals You’ll Actually Keep. Your 2026 Reset
This episode of The Nicola Graham Podcast focuses on overcoming the overwhelm of setting New Year goals, particularly for women aged 38-50. It provides actionable advice for creating sustainable health and fitness habits by emphasizing ene…
- The Self Care Reminders For A Happy Healthy Christmas
Nicola Graham discusses self-care strategies for the Christmas season, including maintaining routines, managing energy and sleep, setting boundaries, and mindful indulgence. The episode emphasizes positive self-talk and balancing rest with…
- Setting Realistic Goals and the Mindset Hack to Thrive through December
This episode of The Nicola Graham Podcast focuses on managing expectations and setting realistic goals, especially for the busy month of December. It highlights the importance of staying present, prioritizing health and self-care, and draw…
- How to Let Go of December Overwhelm and Get Clear on What Really Matters
This episode discusses managing holiday season overwhelm, focusing on health goals, and enjoying festivities. It offers practical tips on diet, exercise, boundaries, and self-talk to help listeners maintain a thriving lifestyle.
- The Top 10 Lessons I Have Learned Since Turning 40 (And How It's Changed My Approach to Fitness)
Nicola Graham discusses ten lessons learned after turning 40, impacting her approach to fitness, nutrition, and wellbeing. Topics include sleep, the importance of muscle, managing hormones, and embracing life's joys.
- How to Enjoy The Festive Holidays During Perimenopause (Without Guilt or Burnout)
This episode provides strategies for women in their 40s to navigate the festive season during perimenopause, focusing on planning, energy management, intentional food and alcohol consumption, and self-care to thrive rather than just surviv…
- Why Waiting For The Right Time Is A Lie! (And It's Keeping You Trapped) - The Nicola Graham Podcast
This episode discusses the challenges women face in maintaining health and wellness consistency, particularly during colder months. It highlights the importance of accountability, structure, self-love, realistic goals, stress management, a…
- Overtraining or Under-Recovering? How to Optimise Your Workout Results - The Nicola Graham Podcast
This episode of The Nicola Graham Podcast discusses the balance between workout intensity and recovery. It covers identifying overtraining symptoms, the importance of rest days, and optimizing fitness through sleep, nutrition, meditation,…
- Freedom Through Structure: Enjoy Your Weekends Without Losing Focus - The Nicola Graham Podcast
This episode of The Nicola Graham Podcast discusses strategies for maintaining progress over weekends by creating a balanced, structured, yet flexible routine. It covers managing indulgences, nutrition, movement, and emotional well-being t…
- You’re Not Broken. You’ve Just Evolved: Rebuilding Self Belief After 35 - The Nicola Graham Podcast
This episode of The Nicola Graham Podcast focuses on rebuilding self-belief and confidence for women over 35. It discusses how comparing oneself to others or past selves hinders progress, explores the science behind programmed thoughts, an…
- The 5 Key Drivers to Support Transformation For Women Over 35 - The Nicola Graham Podcast
This episode of The Nicola Graham Podcast focuses on women over 35, discussing personal diet, training, and lifestyle adaptations for transformation. Key strategies include reducing alcohol, adjusting training, avoiding late-night eating,…
- How To Keep Going When Results Stall & Managing Expectations For Success - The Nicola Graham Podcast
This episode of The Nicola Graham Podcast focuses on strategies for overcoming plateaus and setbacks, managing expectations, and maintaining consistency. It discusses the impact of stress, the importance of realistic timelines, and the ben…
- Overcoming Burnout & Embracing Holistic Wellness With Grace Walker - The Nicola Graham Podcast
Nicola Graham hosts Grace Walker, an EFT practitioner, to discuss stress management, burnout, and holistic wellness, including the principles of EFT, self-care, and navigating motherhood.
- Raising The Standard In A Busy Life To Thrive - The Nicola Graham Podcast
This episode guides listeners on shifting from surviving to thriving by focusing on connection, community, self-trust, purposeful living, and boundaries. It highlights the 'Thriving Women' community and includes client stories demonstratin…
- Why ADHD and Perimenopause Are Linked. Learn to Thrive with Neurocoach Kate
Nicola Graham and neurocoach Kate Bluebird discuss ADHD, its management, and its link to perimenopause. They explore understanding ADHD traits in women, the role of health, diet, exercise, and sleep, and the benefits of diagnosis and posit…
- How To Stop Destroying Your Metabolism and Actually Burn Body Fat - The Nicola Graham Podcast
Nicola Graham discusses metabolic health for women in their thirties and forties. Topics include the effects of extreme dieting, the role of muscle mass, and practical strategies for nutrition, sleep, and stress management to support susta…
- Managing Overwhelm & Shifting form Unrealistic Expectations to Hit Your Next Breakthrough
This episode of The Nicola Graham Podcast addresses the common cycle of setting big goals and then sliding back. It offers strategies to manage overwhelm, discusses how lowering expectations can improve results, and provides tips for thriv…
- The Ultimate September Reset And The Habits That Will Change Everything - The Nicola Graham Podcast
In this episode, Nicola Graham emphasizes the significance of a September reset for refocusing as the year nears its end. She shares personal insights on goal setting, accountability, the impact of alcohol on wellbeing, and a practical 24-…
- How Long Does It Take To Transform Your Body? - The Nicola Graham Podcast
Nicola Graham discusses the duration of body transformation on The Nicola Graham Podcast. The episode covers understanding your motivation, proper nutrition, developing healthy habits, and ignoring external noise.
- Building Resilience And Slowing Down In Order To Create The Life You Want ft. Becky Jones - The Nicola Graham Podcast
Nicola Graham interviews Becky Jones about women's health and wellness, focusing on building resilience, slowing down, and designing a desired life. They discuss strategies for physical and mental improvement and share wellness secrets.
- Struggling with Food Noise? This is How to Block It Out and Remove Overwhelm For Good
In this episode of The Nicola Graham Podcast, Nicola Graham explains the concept of food noise, the reasons behind it, and strategies to reduce constant thoughts about food and cravings. She offers a roadmap for finding clarity and peace i…
- Understanding and Navigating Our Hormones In Our Forties - The Nicola Graham Podcast
In this episode of The Nicola Graham Podcast, Nicola Graham discusses the hormonal changes women may experience in their forties, including shifts in energy, weight, and mood. The episode explores how to navigate this transformative stage…
- How to Enjoy Summer Holidays Without Losing Progress - The Nicola Graham Podcast
This episode of The Nicola Graham Podcast provides tips on how to enjoy summer holidays while maintaining progress towards goals. It offers strategies for balancing relaxation and focus, suitable for various individuals.
- How To Drop Body Fat and Sustain It Whilst Enjoying Life - The Nicola Graham Podcast
Nicola Graham discusses how to drop body fat and maintain it sustainably without missing out on life. The episode focuses on understanding your 'why' for fat loss to make lifestyle changes easier and create lasting results.
- The Real Impact of Stress and How to Help Your Body Thrive - The Nicola Graham Podcast
This episode of The Nicola Graham Podcast explores the significant impact of stress on hormones, digestion, and sleep. It provides listeners with practical strategies and holistic approaches to manage chronic stress, support the nervous sy…