In this episode of Women & Wellbeing, we’re joined by Karen Arthur — educator, author and founder & host of Menopause Whilst Black — for a moving conversation about creativity, confidence and seeing midlife as a powerful turning point rather than a decline.

Karen shares how, during the depths of depression, she began making a quilt from hundreds of tiny squares of fabric. What started as a small daily act became a lifeline — a quiet, steady focus that helped regulate her nervous system and create rhythm during a time of emotional overwhelm. Over months, the quilt became both a creative practice and a symbol of healing. Finally gifting the quilt to her mum — her endeavour provided a full-circle moment of love, story and connection.

We explore the way creativity can ground us. Not as productivity, but as presence. As something tactile and repetitive that gently brings us back to ourselves.

The conversation also turns to fashion — not as trend, but as storytelling. Karen speaks about circular fashion, clothes that hold memories, and garments as emotional archives. Her deep understanding of colour and self-expression led to the creation of her Wear Your Happy movement, encouraging women to embrace dopamine dressing as a way to rebuild confidence and reconnect with joy.

Elsewhere, Karen reflects on the summer of 2020 and how the monumental events that took place that year acted as a catalyst towards her founding the platform and podcast Menopause Whilst Black — born from the need to centre Black women’s experiences in menopause and open up conversations on healthcare, access and education. She speaks candidly about her own menopause journey and how the transition gave her space to sit in silence, to reflect, and to ask herself what she truly wanted from the next chapter of her life.

Rather than fearing midlife, Karen urges women to see it as an opportunity for growth — a recalibration. A chance to understand our wants, our needs, and the lives we’re ready to build.

Together, we discuss:

– Creativity as healing

– Circular fashion and passing on stories through clothes

– Dopamine dressing and rebuilding confidence

– Founding Menopause Whilst Black

– Midlife as expansion, not contraction

– Using transition as an opportunity for reflection and growth

This episode is an invitation to create, to wear colour boldly, to honour your stories — and to trust that midlife may be the most powerful chapter yet.

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In this episode of Women & Wellbeing, Natalie is joined by movement and embodiment coach Abigail Beckingham for a powerful conversation about the connection between the body, emotion and our natural rhythms as women.

Together, they explore what it means to release emotion through movement — not as performance or fitness, but as expression. Abigail shares how stored feelings can live in the body, and how intentional movement can help us process what words sometimes cannot.

During the conversation Abigail talks about handling big emotions without suppressing them. About creating safe space to feel anger, grief, joy and everything in between and about learning to see emotional intensity not as something to fix, but something to understand. She also talks about the thinking behind Kinesiology and how it can be used to aid us in recovery.

A central theme of the episode is leaning into our natural female cycles — recognising that our energy, creativity and capacity shift throughout the month. Rather than fighting those changes, Abigail encourages us to harness them. To align productivity with high-energy phases, and to give ourselves permission to slow down, think and feel when our bodies ask for it.

Together, we discuss:

– Releasing emotion through movement

– Understanding and processing big feelings

– The wisdom of the menstrual cycle

– Productivity through alignment, not pressure

– Giving yourself permission to pause

– Reconnecting with your body’s intelligence and the thinking behind Kinesiology

This is a conversation about trust — trusting your body, your emotions and your rhythms. An invitation to move, to feel, and to honour the season you’re in.

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In this brand new episode of Women & Wellbeing, Natalie is joined by beauty journalist, broadcaster and podcast host Ateh Jewel for a powerful and deeply honest conversation about identity, reinvention and choosing not to make yourself smaller for anyone. Ateh reflects on her 25-year career in beauty journalism — an industry built on visibility — and shares how learning to lean into authenticity, step away from performance and own her voice has been central to both her professional longevity and personal wellbeing. She talks openly about navigating divorce after a 26-year marriage, and how that period of upheaval became a turning point rather than an ending. Ateh speaks about launching Ateh Jewel Beauty during one of the most challenging chapters of her life — choosing creation over contraction, and courage over fear. 

The conversation explores what it means to step fully into your power in midlife: financially, creatively and emotionally. From unlearning the instinct to dim your sparkle to suit others, to embracing visibility without apology, this episode centres on self-trust and self-belief. The pair also reflect on the challenges of motherhood, and the lessons Ateh continues to learn from her twin daughters — about honesty, resilience and the importance of living as your full self. 

Discussion points within the conversation include: 

– Divorce as a catalyst for growth 

– Launching a brand during personal change 

– Stepping into your power and owning your voice 

– Authenticity and refusing to dim your sparkle 

– Learning life lessons from your children 

– Redefining wellbeing through truth and self-trust 

This episode is a powerful reminder that authenticity is not something you find — it’s something you return to. And that your sparkle is never too much!

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In this episode of Women & Wellbeing, Natalie is joined by Nicky Denson Elliott, founder of The Wilder Collective and host of The Women’s Business Podcast, for an honest and eye-opening conversation about women, money and confidence. 

Together, they unpack the deep-rooted beliefs many women carry — from anti-female programming and internalised misogyny to the shame that still surrounds money, ambition and success. Nicky speaks candidly about the systemic lack of investment in female founders, and how these structures quietly reinforce self-doubt, undercharging and playing small to remain palatable. 

The conversation also explores the reality of building a business while raising children — the invisible labour, the constant negotiation of time and energy, and why women are still expected to make it all look effortless. 

At its heart, this episode is about awareness and agency. About recognising the stories we’ve inherited, questioning who they really serve, and learning how to build confidence — not just in business, but in our relationship with money and ourselves. 

Discussion includes: 

– Anti-female programming and limiting beliefs 

– Women, money shame and self-worth 

– The investment gap for female founders 

– Motherhood, business and invisible labour 

– Internalised misogyny and how it shows up 

– Building confidence and clarity around money 

This is a powerful conversation about reclaiming space, value and voice — and giving yourself permission to want more, including financial freedom. 

Listen now for an empowering, uplifting conversation that can help you advocate for yourself and push back against the ethos of good girl economics.

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In this episode of Women & Wellbeing, Natalie is joined by psychologist, speaker and author Suzy Reading for a deeply nourishing conversation about reclaiming your peace, power, and emotional wellbeing.

Drawing from her work and her brand new book How to Be Selfish, Suzy shares her seven steps to taking back your peace & power, offering compassionate, practical guidance on how to meet your own needs without guilt or apology.

Together, Natalie and Suzy explore what it really means to be “selfish” in a healthy, life-affirming way — reframing it as self-responsibility, self-trust, and emotional maturity. They discuss how learning to listen to and harness our emotions can become a powerful catalyst for change, rather than something to suppress or fear.

The conversation also turns to the rhythms of the seasons, with a gentle exploration of how to winter well — slowing down, restoring energy, and letting go of the pressure to constantly push forward. Suzy invites us to consider spring as the true new year, a more natural moment for renewal, intention-setting and growth.

This episode is an invitation to soften, tune inwards, and remember that meeting your own needs isn’t indulgent — it’s essential.

In this episode, we cover:

– Suzy’s seven steps to taking back your peace & power

– What healthy “selfishness” really looks like

– How to meet your own needs without guilt

– Harnessing emotions as tools for change

– Emotional wellbeing and self-trust

– How to winter well and honour seasonal rhythms

– Why spring can be a more natural new beginning

🎧 A grounding, insightful episode for anyone ready to live with more intention, emotional clarity and self-respect.

For more wellbeing and lifestyle visit The Capsule at www.thecapsule.co.uk

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In this brand new episode, Natalie sits down with actor, speaker and women’s empowerment activist Sarah Jayne Dunn to talk taking back your power, healing the inner child and female strength & sensuality with pole fitness.

In an open and deeply affirming conversation, Sarah shares her journey of reclaiming autonomy — over her body, her work, and her story. She reflects on what it means to step out of expectation and judgement, to control your own narrative, and to build a life rooted in self-trust rather than approval.

Together, they explore female autonomy in all its forms — from bodily agency and creative expression to financial independence and choice. Sarah speaks candidly about the importance of women owning their earning power, redefining success on their own terms, and creating freedom that extends beyond the personal into the practical.

The conversation also dives into the power of play in midlife — why joy, curiosity and movement matter just as much now as they ever did. Through pole fitness, Sarah rediscovered not only physical strength, but sensuality, confidence and connection — challenging the idea that sexual expression should soften or disappear with age.

Topics include:

– Female autonomy and self-ownership

– Controlling your own narrative

– Financial freedom and independence

– Healing the inner child through play and movement

– Strength, sensuality and sexual expression in midlife

– Redefining empowerment without apology

This episode is an invitation to reclaim joy, agency and desire — and to remember that midlife is not an ending, but an expansion of female power.

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TW: this conversation contains discussion around suicide and mental health. 

In this deeply personal episode of Women & Wellbeing, Nutritionist, Fitness Instructor and Health & Wellbeing coach Rajni Singh opens up about her journey with PCOS, reclaiming her health after years of feeling disconnected from her body, and the small, powerful steps that helped her transform her life from the inside out. 

Rajni shares how she came back from depression, rebuilt her confidence, and learned to prioritise her wellbeing without guilt or perfection. She talks about the importance of opening up the conversations around mental health and women’s health for South Asian women and how she is passionate about using her platform to evoke change across cultures with regards to women’s education and empowerment. 

Dissecting her own transformation journey Rajni passionately discusses why your 40s can be your best decade yet, offering clarity, confidence, and a renewed sense of purpose when you start putting yourself first. This episode is a compassionate guide for women who feel overwhelmed, unheard, or ready to make meaningful change — one step at a time.

 Listen in for a highly emotive, empowering episode that will leave you feeling inspired and informed about the steps to taking back control of your health and wellbeing.

Discussion Points:

Living with PCOS

Healing from Depression & Anxiety

Transform Your Life with Nutrition & Strength Training

How To Build Confidence in Midlife

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In this episode of Women & Wellbeing, Natalie is joined by, nutritionist and women’s health specialist Karen Newby for an honest and empowering conversation about nourishment, hormones, and what it means to truly listen to your body.

Karen shares her approach to women’s nutrition through midlife — cutting through diet culture, quick fixes, and conflicting advice to focus on sustainable wellbeing. Together, the conversation explores how food supports hormonal balance, energy, mood, and long-term health, and why understanding your body is one of the most powerful tools you have.

The pair also discuss the success of Karen’s books The Natural Menopause Method and the Natural Menopause Method Cookbook and how Karen’s holistic approach to managing peri/menopause symptoms with lifestyle choices and food has not only benefitted her but her family too.

Listen in for a candid, highly informative episode about about slowing down, tuning in, and redefining wellbeing in a way that works for real life.

About Karen Newby

Karen Newby is a nutritionist specialising in women’s health and hormonal wellbeing. Through her clinical work and online education, she helps women feel informed, supported, and confident in their health choices.

Follow Karen on Instagram for practical, evidence-based guidance on women’s nutrition and wellbeing.

For more wellbeing and lifestyle visit The Capsule at www.thecapsule.co.uk

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In this powerful and thought-provoking season finale we welcome Dr Nighat Arif, a GP, women’s health specialist, and familiar face in medical broadcasting, known for her warmth, honesty, and no-nonsense approach to health education.

From her beginnings as a “TikTok doctor” during the pandemic to becoming one of the UK’s most trusted medical voices, Dr Nighat has made it her mission to bring clarity, compassion, and cultural sensitivity to conversations around women’s health. Her work is driven by a deep passion for breaking down stigma, shame, and medical taboos—especially in underrepresented and marginalised communities.

Together, we unpack three critical—and often misunderstood—topics:

PMDD (Premenstrual Dysphoric Disorder):

What is it? Why is it so often missed? Dr Nighat demystifies this severe hormone-related condition and calls for better diagnosis, treatment, and support for those affected. 

Endometriosis & Autoimmune Disorders:

Is there a deeper link? We explore how endometriosis often coexists with chronic inflammatory or autoimmune conditions, and why women’s pain is still too easily dismissed.

Rethinking Pain Relief in Gynae Procedures:

Why is pain management still not standard in many routine procedures like coil insertions or biopsies? Dr Nighat challenges the medical norms and shares how clinicians can offer more empathetic, consent-based care.

Listen now for a highly educational, informative conversation with one of the UK’s most trusted voices in women’s health and medical care.

To find out more about Nighat you can follow her on instagram at @drnighatarif.

Her brilliant book The Knowledge can also be found online and in all good bookshops.

We are proud to present this episode to you In partnership with @mpowder.store — supporting women through every phase of midlife with evidence-based supplements and honest conversation.

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In this week's inspiring episode,  Natalie is joined by Lavina Mehta MBE — wellness coach, author, TEDx speaker, and a woman redefining what midlife looks like for women..

After years of balancing motherhood and a corporate career, Lavina’s journey into health and fitness came later in life, retraining as a personal trainer in her 40s — motivated by a deeply personal mission to support not only her own wellbeing, but the health of her loved ones and her community. Her work quickly grew beyond the gym floor. During the pandemic, she became a guiding voice for many, launching free virtual workouts for all ages — including multilingual sessions for older adults, and inclusive content designed to reach those who often feel left out of traditional fitness spaces.

For her outstanding contribution to health and fitness — particularly in underserved communities — Lavina was awarded an MBE during the Covid-19 pandemic, recognising her dedication to keeping the nation moving in one of its most difficult chapters.

Today, Lavina continues to advocate for a simpler, more compassionate approach to wellness — one that focuses on feeling good, rather than striving for perfection and she aims to reframe menopause, encouraging women to see the transition as a joyful, optimistic time that should be celebrated. 

We discuss her brilliant platform Feel Good with Lavina and her brand new book The Feel Good Fix. Whether you’re already active or just beginning to prioritise your health, Lavina’s message is clear: feeling good should be simple, inclusive and joyful.

For more from Lavina you can follow her on instagram at @feelgoodwithlavina

The Feel Good Fix is available online and in store at all good book shops.

For more wellbeing and lifestyle visit The Capsule at www.thecapsule.co.uk

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