The Fit and Unfiltered Podcast

The Fit and Unfiltered Podcast

by Nicola Graham
Self-ImprovementFitness
Season 3

The Subtle Symptoms of Perimenopause That are Hijacking Your Fitness Results (Part 1)

Perimenopause Symptoms You Might Be Missing (Part 1): Tired but Wired, Fat Loss Frustration, Mood Shifts & Brain Fog In this episode of The Nicola Graham Podcast, I share why I’ve been talking more about perimenopause after opening up on Instagram about “losing my mojo,” and I outline subtle, often-masked symptoms that can show up in everyday life as oestrogen and progesterone begin fluctuating, especially for women around 38+. I cover feeling tired but wired (afternoon crashes, night waking, palpitations), fat loss feeling harder with weight creeping up around the middle and increased cravings linked to blood sugar and insulin sensitivity, mood changes like irritability, anxiety and tearfulness, and brain fog/forgetfulness, including the role of gut health. Sharing practical steps like reducing late caffeine, building a consistent evening routine, fuelling properly through the day instead of fasting, tracking your cycle to protect energy, prioritising rest, getting outside, and using strength training for regulation, plus how to advocate for yourself with your GP. This is part one, with part two to follow, and I also explain the “health-first” approach inside my Time to Thrive group coaching. And if you found this episode valuable, 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 Subtle Perimenopause Signs 00:21 Mojo Lost Instagram Spark 01:09 Masking Changes Mindset 02:06 Weekly Unfiltered Sunshine 03:12 Daughter Confidence Pep Talk 05:42 Kids Mirror Self Talk 10:06 What Perimenopause Is 13:24 Symptom One Tired Wired 15:46 Fixes Sleep Caffeine Fuel 17:05 Symptom Two Fat Loss Harder 19:19 Insulin Cravings Belly Gain 20:31 Stop Eating Less Doing More 20:58 Food Diary Reality Check 21:34 Friday Undereating Weekend Fallout 23:40 Fasting Backfires New Approach 24:29 Mood Swings Stress Tolerance 28:36 Track Your Cycle Protect Energy 30:35 Cravings Regulation Tools 33:52 Brain Fog Gut Health Link 38:06 Health First Not Scale 42:09 Sustainable Coaching Invitation
S3 · E21
Apr 22, 2026
44:07

Overcoming Imposter Syndrome and Knowing your Worth

In this episode of The Nicola Graham Podcast, I speak candidly about imposter syndrome after a client call, explaining that it’s often just the discomfort of growth and being outside your comfort zone. Sharing the idea of building a “bank of evidence” through taking action first. Whether that’s leading a directors’ meeting, lifting weights for the first time, going out sober, wearing the dress without the jacket, or walking confidently by the pool. I also dive into the mental side of fat loss: how many women quit right before progress shows up, sabotage when results feel slow, and over-focus on the scales instead of wider signs of thriving like energy, mood and relationships. Finally, I challenge the belief that women shouldn’t invest time, money and boundaries in themselves, and leave two questions to prompt action and self-trust. 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 No Notes Real Talk 00:44 What Imposter Syndrome Is 02:10 Bank of Evidence Mindset 02:49 Work Example Leading Meeting 03:47 Gym And Life Firsts 05:27 Diamonds Meme Consistency 08:30 Scale Obsession Mindset Shift 09:26 Identity Sabotage And Growth 11:33 Lifestyle Approach Over Plans 12:44 Ask For Help Lean In 13:52 Prioritizing Yourself Guilt 15:34 Two Questions Take Action 15:56 You Are Worth It 16:52 Rebuild Trust And Community 18:15 Time Is Now Journal Prompt 18:53 Final Challenge And Goodbye
S3 · E20
Apr 19, 2026
19:11

How to Reclaim Your Energy with Daily Habits to Beat Burnout & Thrive

In this episode of The Nicola Graham Podcast, I am challenging the “weekend reset” myth for mums, arguing that relying on Saturdays and Sundays to recover from a stressful week fuels burnout and stalls transformation because the body doesn’t run on a weekly calendar. I share my recap of attending the Grand National, explaining how she avoided a hangover by limiting alcohol, drinking lots of water, eating protein (including boiled eggs), and handling social pressure to drink. Explaining how chronic weekday stress can dysregulate cortisol, disrupt sleep and cravings, and contribute to “stress belly,” and why feeling “lazy” can actually be dysregulation. Inreoducing the Daily Dose principle: small, intentional daily habits (like a 10-minute walk, meal prep shifts, saying no, set workout days, and no phone upstairs) to build self-trust and thrive consistently. AND I announce my upcoming monthly Thriving Women Zoom coaching calls. 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 Weekend Reset Myth 00:43 Daily Thriving Mindset 01:29 Unfiltered Races Recap 02:04 Self Acceptance With Alcohol 03:23 Prep Pressure And Chaos 06:13 Feeling Good Over Perfect 08:20 Hangover Proof Habits 13:47 Stop Saving For Weekends 15:47 Chronic Stress And Cortisol 17:14 Cortisol Hard Hat Analogy 18:45 Stress Belly Explained 19:49 Why Weekends Don’t Reset 21:31 Daily Dose Principle 22:36 Systems and Set Days 23:13 Micro Habits and Walks 25:06 Saying No as Self Care 26:56 Uncomfortable Change and Tradeoffs 30:02 Modeling Self Care for Kids 32:25 No Phone Bedtime Rule 33:57 Seven Day Self Trust Challenge 35:27 Time to Thrive Program Invite 36:34 Monthly Community Zoom Calls 38:49 Final Takeaway and Goodbye
S3 · E19
Apr 15, 2026
38:54

The Fitness Reset Fast After Easter: Your Simple 3-Step Framework to Follow

Reset After Easter: My 3-Step Framework to Get Back on Track (No Restriction, No Punishment) In this episode of The Nicola Graham Podcast, I share a simple three-step framework to help you reset after Easter without slipping into all-or-nothing thinking or doing anything overly restrictive. I explain why one weekend of overindulging isn’t the real issue, but dragging it out for days or weeks is, and how past diet culture can fuel the ‘if it can’t be perfect, it can’t be done’ mindset. Step one is getting clear on your calorie goal and making your calories count with simple, repeatable whole-food meals built around protein, fruit and veg, plus sensible portions of carbs or healthy fats. Step two is prioritising hydration and daily steps to reduce bloat and boost energy, including two pints of water on waking and aiming for 10,000 steps. Step three is returning to normal strength training, no punishing extra cardio, so you leave sessions with energy left for the rest of the day. 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 Easter Reset Intro 01:35 Draw The Line 02:38 All Or Nothing Trap 04:56 Stop Restricting Foods 07:07 Step One Calorie Clarity 08:03 Simple Whole Food Meals 09:53 Step Two Hydration Steps 13:01 Water Targets Explained 14:57 Step Three Normal Training 17:17 Support And Next Steps 19:19 Final Reset Reminder
S3 · E18
Apr 13, 2026
19:28

Redefine What You Really Want and Build Goals That Fit Real Life (Q2 Goal Mapping)

In this slightly different episode of The Nicola Graham Podcast, I’m helping you map your goals for quarter two of 2026 by redefining what you truly want. Rather than defaulting to the same old targets you think you “should” chase. I talk you through the key questions to ask before setting anything new: what normally happens in your first 2-3 weeks (falling off, boredom, or life taking over), whether your goals are based on real life or an idealised version shaped by social media, what your weeks actually look like, where you consistently fall off (evenings, weekends, busy days), and whether you’re setting outcome goals without the behaviours to support them. I also challenge you to consider where you’ll be in three months if nothing changes, and I share how to shift from motivation-led efforts to a framework of habits, standards and identity-based goals, so you go into summer feeling confident, proud and aligned. 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 Q2 Goals Reset 01:11 Quarterly Course Redirect 01:52 Spot Your Early Patterns 03:52 When Life Takes Over 05:37 Real Life Goals 10:22 Map Your Actual Week 13:16 Where You Fall Off 14:33 Outcome Versus Habits 17:18 Stop Relying On Motivation 18:11 Three Month Reality Check 21:02 Build Identity Standards 22:47 Q2 Line In Sand 24:16 Final Reflection And Action
S3 · E17
Apr 5, 2026
25:33

What To Do When Your Fitness Results Are Stalling and How You Can Redirect

Stop Restarting: How to Get Unstuck, Break the Weekend Cycle & Accelerate Your Results In this episode of The Nicola Graham Podcast, I talk to any woman who feels like she’s been coasting this year, stuck in the familiar cycle of starting strong, falling off at the weekend, and “starting again Monday”. Sharing a supermarket conversation that highlights how harshly we judge ourselves, why crash diets and short “shreds” keep us trapped, and why choosing the lifestyle approach. Taking the wheel with support, changes everything. I explain how unrealistic expectations and overwhelm stall progress, how to treat a plateau as feedback (not failure), and how to create momentum by tweaking just one key metric at a time (like steps or water) instead of trying to change everything. I also cover the importance of robust non-negotiables, repeatable weeks, and “staying in the game” by managing mental, physical, and emotional wobbles. 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 Why You Feel Stuck 00:16 Podcast Mission Updates 01:57 Tesco Run Wake Up Call 03:45 Self Compassion In Public 04:31 Choose Lifestyle Approach 06:40 Stop Start Weekend Cycle 10:13 Plateau Maintenance Reframe 12:42 Pick One Needle Mover 18:12 Non Negotiables That Work 21:22 Stay In The Game 23:49 Emotional Fitness Reset 29:43 Minimum Standards Wrap Up
S3 · E16
Apr 1, 2026
31:11

Your No Nonsense Fitness Strategy to Master the Easter Break (Whilst The Kids Are Off School)

How to Stop Panicking in the School Holidays (Without Losing Your Progress) In this episode, I talk about how to stop panicking when the kids are off school (hello, Easter holidays) and your usual routine disappears. I explain why it doesn’t have to mean weight gain, chaos, or “going backwards,” and how I personally stay consistent through birthdays, half term and holidays. I share a no-nonsense approach: accept the routine will change, set new non-negotiables, avoid social media first thing, stay prepared with food, and don’t default to chocolate just because the kids are home. I cover planning indulgences, why hyper-palatable foods make willpower harder, front-loading calories to manage appetite and stress, and getting creative with exercise (gym early, tag-team with your partner, steps, walks, swimming, soft play). Most importantly, I remind you to hold the standard, remember your “why,” and make the next decision a good one. 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 Holiday Panic Intro 00:58 Coach Perspective Shift 02:38 New Routine Nonnegotiables 04:05 Nutrition Plan Not Chaos 06:55 Chocolate Boundaries 08:34 Front Load Calories 11:23 Fruit Snack Rule 12:42 Mindset Power Reset 14:30 Exercise When Kids Off 19:45 Family Food Standards 20:43 Hyperpalatable Food Science 22:58 Remember Your Why 26:44 Flexible Not Perfect 28:09 Easter Sendoff
S3 · E15
Mar 29, 2026
28:55

The Most Effective 3-Day Training Split for Women (Build Shape, Lose Fat & Stop Overdoing Cardio)

In this episode of The Nicola Graham Podcast, I break down the exact three-day training split I use with women who want to build shape, feel toned and finally see progress. Especially if you’re training 3–5 times a week, adding loads of cardio and still not changing. I share why random workouts, cardio-led fat loss, and training for exhaustion (not adaptation) stall results, and why strength training builds the shape while nutrition reveals it. I explain how to structure each full-body session (squat, hinge, push, pull, core), why the first two “money maker” lifts matter most, and how to apply progressive overload without chasing PBs every session. I cover smart cardio (steps first, cardio after weights), common mistakes, realistic timelines for results, and my unfiltered lesson on putting your goals out loud and going all in. 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 Why You’re Not Seeing Change 00:48 Muscle Tone Myth Busting 01:45 Podcast Updates and Awards 03:17 Stronger Together Reflections 05:03 Say Your Goals Out Loud 09:48 Realistic Transformation Timelines 12:02 Common Training Mistakes 15:53 What Actually Builds Shape 18:07 The Three Day Split 19:54 Structuring Each Workout 22:55 Session Two and Three Variations 23:40 How Many Exercises to Do 24:10 Ditch More Is Better 25:01 Progress Big Lifts 26:47 Cycle Strength Fluctuations 27:49 Lift Heavy Enough 31:07 Beat Gym Judgment 33:41 Cardio That Supports 37:07 Weekly Training Structure 38:06 Mistakes And Recovery 41:40 Realistic Results Timeline 43:19 Consistency And Community 46:15 Events And Wrap Up
S3 · E14
Mar 26, 2026
47:12

Tracking The 3 Data Points In Fitness That Actually Matter (And the 3 that don't)

In this Monday short episode of The Nicola Graham Podcast, I dive into why tracking all the data can quickly lead to overwhelm rather than progress. Instead of chasing every metric, I break down the three that truly matter for improving your health, energy, performance, sleep, and building a lean, strong physique. I explain why your resting heart rate is a powerful indicator of stress, recovery, and lifestyle factors like under-fuelling, alcohol, or high-salt meals. I also highlight the importance of sleep quality and consistency, aiming for seven or more hours while avoiding the common “weekend reset” that disrupts your rhythm. Finally, we talk about strength progression—why getting stronger through increased load or more controlled reps is key to real, visible body change. I also unpack three data points that are often overvalued: daily scale weight (and why trends matter more than day-to-day fluctuations), calories burned on your watch (often inaccurate and misleading), and the idea that 10,000 steps is a magic number. Instead, I encourage building from your own baseline and focusing on consistency over perfection. If you’ve ever felt overwhelmed by health data, this episode will help you cut through the noise and focus on what actually works. 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 Are You Tracking the Right Data 01:31 Metric 1 Resting Heart Rate 05:21 RHR Trends and Recovery Tips 07:26 Metric 2 Sleep Quality 12:31 Weekend Sleep and Hunger Effects 16:51 Metric 3 Strength Progression 18:22 Stop Obsessing Over Scale Weight 24:13 Ignore Calories Burned on Watches 28:13 Steps Goals Without Pressure 34:55 Simplify Your Metrics Wrap Up
S3 · E13
Mar 22, 2026
34:00

Navigating Menopause: Insights with Menopause Coach Nikki Saunders

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. 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 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
S3 · E12
Mar 18, 2026
1:00:34
4 of 8