In today's episode, I'm joined by Gemma from Gemma Rose, who helps individuals with inner work and breathwork to transform their mindset and nervous system. Her offerings focus on personal growth, healing, and connecting with one's authentic self.  

We discuss Gemma's journey, including her experience with postpartum depression and anxiety, and how breathwork helped her heal stress and tension. 

We dive into breathwork as a tool to reconnect the body-mind system and process emotions, sensations, and memories. Gemma explains how it aids in completing stress cycles and processing trauma, fostering creativity and dream manifestation. She emphasizes the importance of a trauma-informed facilitator for breathwork journeys. 

Gemma shares a simple breathwork practice and offers insights on guilt-free self-care. This episode powerfully reminds us that self-care is a generous act benefiting family and community.  

Mon x

🌹Check out Gemma's Instagram 

🦋 Visit the Gemma Rose website

⚡️ Start my 3-part Health & Energy Upgrade

💖 Check out The Four of You course

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🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching

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💌 Sign up to my newsletter for weekly hormone tips

👩‍💻 Email me at [email protected]

In today’s episode, I’m joined by the amazing Rachel Bettinzoli, an Accredited Exercise Physiologist and Wellness Coach who specialises in women’s health and matrescence.

Together, we explore what it means to move through a “wintering” season - those slower, heavier times in life when everything feels like a stretch. Rachel generously shares her own journey and the deep realisations that followed.

We also dive into matrescence, the profound (and often unspoken) identity shift that happens when we become mothers. Like adolescence, it’s messy, transformational, and deeply personal. It affects every part of us - physically, emotionally, socially and it’s not a sign you’re broken. You’re growing.

Rachel also shares her powerful “power of one” practice, an approach to rebuilding strength, energy, and confidence one small, gentle step at a time.

This episode powerful reminder that health isn’t about doing more or trying harder. It’s about honouring where you are, listening to your body, and letting yourself be supported.

Mon x

🌷 Check out Rachels website Gently You

🧡 Connect with Rachel on Instagram 

🎶 Songs Mentioned: 

• Jai-Jagdeesh - Light of Love
• Kelly Clarkson - Broken & Beautiful (From “Uglydolls”)

🤱 Resources for Matresence:

• Amy Taylor Kabbaz - map on website
• Ted Talk - Alexandra Sax

⚡️ Start my 3-part Health & Energy Upgrade

💖 Check out The Four of You course

📱 Discover the Nourish App

🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching

👉 Follow me on Instagram

✨ Check out my Website

💌 Sign up to my newsletter for weekly hormone tips

👩‍💻 Email me at [email protected]

In today’s episode, I’m talking about something that so many women are craving - but struggling to access in the middle of busy, full lives: making time for ourselves.

You don’t need a new routine, a better planner, or a complete life overhaul. What you do need is a fresh perspective - a new way of approaching the moments you already have. I’ll show you how to find space in your day (yes, even the tiniest pockets) to support your health, your energy, and your sense of self.

Mon x

⚡️ Start my 3-part Health & Energy Upgrade

💖 Check out The Four of You course

📱 Discover the Nourish App

🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching

👉 Follow me on Instagram

✨ Check out my Website

💌 Sign up to my newsletter for weekly hormone tips

👩‍💻 Email me at [email protected]

In today’s episode, we have a special guest Ash McLocklan, who talks all about something that’s become way too normal - Botox.

But this isn’t your typical skincare chat. This is a raw, real conversation about why Ash decided to ditch Botox for good - and how she found a completely free, natural way to support her skin that actually works.

We talk about facial tension, aging, skin confidence, and the pressure to “fix” our faces. Ash shares how simple facial massage became her self-care practice - not just for her skin, but for her stress too. No fancy products, no appointments. Just her hands and a few minutes a day.

If you’ve ever looked in the mirror and thought, “I wish I could change this…” - this episode is going to feel like a breath of fresh air.

Mon x

💆‍♀️ Check out Ash McLocklan's Instagram here 

⚡️ Start my 3-part Health & Energy Upgrade

💖 Check out The Four of You course

📱 Discover the Nourish App

🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching

👉 Follow me on Instagram

✨ Check out my Website

💌 Sign up to my newsletter for weekly hormone tips

👩‍💻 Email me at [email protected]

In today’s episode, I’m diving into the one piece that so many women are missing on their health journey—mindfulness.

Mindfulness isn’t just a buzzword—it’s a way of coming back to yourself. Back to presence. Back to healing. In this episode, I’ll show you why being more mindful (in really simple, doable ways) might just be the shift your body’s been asking for. The smallest shifts can create big changes in your energy, hormones, and overall well-being.

Mon x

⚡️ Start my 3-part Health & Energy Upgrade

💖 Check out The Four of You course

📱 Discover the Nourish App

🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching

👉 Follow me on Instagram

✨ Check out my Website

💌 Sign up to my newsletter for weekly hormone tips

👩‍💻 Email me at [email protected]

In today’s episode, I’m having a real, raw conversation with you about what’s actually going on in your body once you hit 35 and beyond.

We’ve normalised so much — the brain fog, the low libido, the joint pain, the exhaustion that never lets up — and we’ve been told it’s all just “part of getting older.” But what if that wasn’t the whole truth?

Your 30s and 40s aren’t the beginning of the end — they’re the beginning of a deeper connection with your health.

Mon x

⚡️ Start my 3-part Health & Energy Upgrade

📱 Discover the Nourish App

🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching

👉 Follow me on Instagram

✨ Check out my Website

💌 Sign up to my newsletter for weekly hormone tips

👩‍💻 Email me at [email protected]

In this episode, I’m bringing you a cosy, nourishing chat about something that matters more than ever as we move into the colder months: your immune system.

We’re deep into autumn here on the farm — the ponies are rugged, the fire’s crackling, and it’s that time of year when the bugs and sniffles start to creep in. If you’ve ever felt like your body’s working against you — you're eating well, you’re trying all the supplements, but you’re still exhausted and dragging yourself through the day — this episode is for you.

I’m diving into the five essential (but often overlooked) ways to support not just your immunity, but your family’s too. Because as mums, we’re often the ones picking up the pieces when sickness hits. But what if you could build a foundation that helps prevent it in the first place?

Mon x

⚡️ Start my 3-part Health & Energy Upgrade

📱 Discover the Nourish App

🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching

👉 Follow me on Instagram

✨ Check out my Website

💌 Sign up to my newsletter for weekly hormone tips

👩‍💻 Email me at [email protected]

In this episode, I’m switching things up. We talk so often about the symptoms, the struggles, the fatigue, and the hormone chaos (and yes, those are real and valid). But today? I want to remind you why all your hard work matters. I’m sharing 10 incredibly cool things that start happening when your body gets back in balance — things that actually make life easier, more joyful, and way more vibrant.

I’m also sharing something personal — a little life update that’s been brewing since December — and what pregnancy has taught me (again) about the beauty of living in sync with our bodies.

This episode is your permission slip to dream again about what’s possible with your health — and to feel so proud of every step you’ve taken. Let this be your reminder: it can be you too.

Mon x

⚡️ Start my 3-part Health & Energy Upgrade

📱 Discover the Nourish App

🧘‍♀️ Enquire about 1:1 Bespoke Hormone and Cycle Coaching

👉 Follow me on Instagram

✨ Check out my Website

💌 Sign up to my newsletter for weekly hormone tips

👩‍💻 Email me at [email protected]

In this episode, Monique dives deep into the impact of stress on your hormones and overall health. If you’ve been feeling exhausted, struggling with brain fog, or dealing with unpredictable cycles, this episode is for you. Monique breaks down why chronic stress is wreaking havoc on your body—and what you can do to regain control. 

Key topics: 

• Why Stress Matters: Understanding how stress hormones like cortisol impact your sleep, energy, and menstrual cycle.
• The Hidden Stressors: It’s not just work deadlines—poor gut health, environmental toxins, and even over-exercising can send your body into fight-or-flight mode.
• Signs of HPA Axis Dysfunction: Brain fog, sugar cravings, low energy, poor sleep—are you stuck in survival mode?
• Breaking the Cycle: Monique’s three-part stress-busting formula to help you reset, recover, and build resilience.

✨ Free Gift for You! Upgrade your health & energy in just 3 simple steps. It's short, to the point, and actionable. Find out more here 

💛 Join Nourish – My step-by-step program to help you rebalance your hormones & feel amazing → Click here

👉 1:1 Hormone & Health Coaching Work directly with me to create a personalised, bio-individualised plan that fits your unique body and lifestyle. Whether it’s balancing your hormones, boosting your energy, or getting to the root of your health struggles, I’ll guide you every step of the way. Click here to apply for 1:1 coaching

Let's get your hormones balanced:

👉 Take the Hormone Quiz

💌 DM me on Instagram

👩‍💻 Check out my Website

& if you don't have Instagram then email me [email protected]

In this episode, Monique dives into the topic of DIYing your health. If you’ve been overwhelmed or frustrated in your health journey, this episode is for you! Monique discusses whether it’s truly possible to take your health into your own hands or if professional help is necessary for real, lasting change.

Key Topics

• Can You DIY Your Own Health?: Why taking a DIY approach to health might not always work, and how misinformation can hinder progress.
• The Right Information Matters: The importance of using accurate, helpful resources to guide your health journey, and how the Nourish app can be a game-changer.
• When to Seek Personalized Help: Recognizing when it's time to bring in expert help, especially when feeling depleted or reaching a health plateau.
• Accountability and Support: How working with a health practitioner can accelerate your progress and keep you accountable on your journey to better health.

Monique shares her personal health journey, the mistakes she made, and the breakthrough moment when she found the right information. If you’re ready to go deeper with your health, this episode is packed with wisdom on how to take the next step.

💛 Join Nourish – My step-by-step program to help you rebalance your hormones & feel amazing → Click here

👉 1:1 Hormone & Health Coaching Work directly with me to create a personalised, bio-individualised plan that fits your unique body and lifestyle. Whether it’s balancing your hormones, boosting your energy, or getting to the root of your health struggles, I’ll guide you every step of the way. Click here to apply for 1:1 coaching

Let's get your hormones balanced:

👉 Take the Hormone Quiz

💌 DM me on Instagram

👩‍💻 Check out my Website

& if you don't have Instagram then email me [email protected]