1% Happier & Healthier

Real Women Real Stories - Daring to BelieveLiving in the present with NicolaWelcome to the first episode in our brand new series: Real Women, Real Stories.In this inspiring and honest conversation, we’re joined by Nicola Bolden — also known as Nic Nails — who shares her journey of stepping beyond the identity she once knew and daring to believe she could be something more.Nicola opens up about trusting herself, embracing change, and following opportunities as they arise. Now working with Time Seekers and travelling to support retreats through her intuitive massage, she’s created a life that feels aligned, present, and full of possibility.💡 What We Talk AboutNicola’s journey from Nic Nails to something biggerTrusting intuition and leaning into new opportunitiesHer work with Time Seekers and supporting retreatsLiving in the present and embracing each day as it comes🔍 Key TakeawaysYou don’t have to stay stuck in the identity you’ve always knownGrowth starts with believing something different is possibleWhen you follow what feels right, opportunities begin to openLiving in the present creates space for new possibilitiesEvery day is a chance to step into something new💬 A Question to Reflect OnWhat if the version of you that you’re becoming is bigger than anything you’ve allowed yourself to believe so far?❤️ Final ThoughtNicola’s story is a powerful reminder that you’re allowed to evolve, change direction, and redefine who you are — at any point in your life.Sometimes, all it takes is the courage to believe there might be something more waiting for you.Get in touch with Nicola:Instagram - Nicola.bolden🎙️ Loved This Episode?If this episode resonated:Share it with a friend who might need to hear it. Follow the podcast for more simple, powerful life shiftsLeave us a review — it helps more women take that first stepA big thank you to Pixabay for providing our intro and outromusic, "Inspirational Background" by AudioCoffee.Ann & SallyxxStay Connected with UsFollow us on Instagram: @happierandhealthier__Linktree https://linktr.ee/1percenthappierandhealthier?utm_source=linktree_profile_share&ltsid=b9597c65-087c-4a48-9642-ff737e7ee46dFacebook https://www.facebook.com/share/g/17An2r6AFE/? Have questions or want to join our Facebook community?Reach out to us at hello@1percenthappierandhealthier.co.uk

This Simple Shift Will Change How You Eat ForeverLearn how to stop binge eatingIn this episode, we’re joined by Amber, The Confident Eater, from Denver Colorado, who shares how she overcame binge eating by rewiring her brain — not through willpower, but through awareness and understanding.Amber explains why cravings are harmless, meaningless, and powerless, and how recognising this can completely change your relationship with food.We explore the power of logging cravings, spotting patterns, and putting simple strategies in place to stay one step ahead of triggers.A standout concept is what Amber calls “neural superglue” — celebrating small wins to reinforce new habits and make them stick.If you’ve ever felt stuck in a cycle with food, this episode offers a practical and empowering way forward through small, consistent steps.Get in touch with Amber Abila = Binge Eating and Overeating CoachInstagram - theconfidenteater_🎙️ Loved This Episode?If this episode resonated:Share it with a friend who might need to hear it. Follow the podcast for more simple, powerful life shiftsLeave us a review — it helps more women take that first stepA big thank you to Pixabay for providing our intro and outromusic, "Inspirational Background" by AudioCoffee.Ann & SallyxxStay Connected with UsFollow us on Instagram: @happierandhealthier__Linktree https://linktr.ee/1percenthappierandhealthier?utm_source=linktree_profile_share&ltsid=b9597c65-087c-4a48-9642-ff737e7ee46dFacebook https://www.facebook.com/share/g/17An2r6AFE/? Have questions or want to join our Facebook community?Reach out to us at hello@1percenthappierandhealthier.co.uk

🎧 Why your running feels hard and how to fix it with Ellie from Move & MendIn this episode, we’re joined by Ellie from Move and Mend Northampton, sharing simple, practical tips to improve your running form.Whether you’re new to running or looking to move better, Ellie breaks down the small tweaks that can make a big difference — helping you run more efficiently, reduce injury risk, and feel stronger with every step.We cover posture, cadence, arm movement, breathing, and the common mistakes most runners don’t even realise they’re making.💡 What We Talk AboutWhy running form matters more than most people thinkThe common mistakes many runners make (and don’t realise)How posture impacts your efficiency and injury riskThe importance of cadence and avoiding overstridingWhat your arms should actually be doing when you run💡 Key takeaway: You don’t need to change everything — just focus on one small shift and build from there.🎧 Thanks for Listening!If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!A big thank you to Pixabay for providing our intro and outromusic, "Inspirational Background" by AudioCoffee.Ann & SallyxxStay Connected with UsFollow us on Instagram: @happierandhealthier__Linktree https://linktr.ee/1percenthappierandhealthier?utm_source=linktree_profile_share&ltsid=b9597c65-087c-4a48-9642-ff737e7ee46dFacebook https://www.facebook.com/share/g/17An2r6AFE/? Have questions or want to join our Facebook community?Reach out to us at hello@1percenthappierandhealthier.co.ukConnect with EllieInstagram moveandmendnorthampton

Sleep: The Foundation For Living Your Best LifeSleep is often the first thing we sacrifice — yet it underpins our mood, energy, health and performance.In this episode, we explore why sleep is more than just rest. It’s the time when your body repairs, your brain resets, and your emotional resilience is restored.If you’re feeling tired, overwhelmed or running on empty, this episode is a reminder that sometimes the most powerful place to start is with the basics.💡 What We Talk AboutWhy sleep is the foundation of wellbeingHow it impacts mood, stress, focus and cravingsWhat’s happening in your body while you sleepSimple habits that can improve sleep quality🔍 Key TakeawaysYou can’t out-hack poor sleep — it affects everythingBetter sleep improves mood, energy and decision-makingSmall, consistent habits can make a big difference🛠️ Top TipsGet morning daylightKeep sleep times consistentReduce screens before bedCreate a simple wind-down routineWatch caffeine later in the day🎯 Simple Takeaway👉 Get outside in the morning and reduce screen time before bed tonight. Join the 1% Happier & Healthier CommunityOn a similar journey? Want to share your story and connect withothers making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and HealthierCommunity for encouragement, tips, and real talk.📩 Email us at hello@1percentandhealthier.co.uk to request an invite!🎧 Thanks for Listening!If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!A big thank you to Pixabay for providing our intro and outromusic, "Inspirational Background" by AudioCoffee.Ann & SallyxxStay Connected with UsFollow us on Instagram: @happierandhealthier__Have questions or want to join our Facebook community? Reach outto us at hello@1percenthappierandhealthier.co.uk

Ageing Wonderfully Well with Jo BlackwellWhat if midlife was something to look forward to—not fear?In this episode, Jo Blackwell, founder of The Midlife Movement, shares a fresh and empowering perspective on ageing well. We explore how to reframe midlife as a time of growth, opportunity, and renewed purpose—rather than decline.Jo talks about the importance of mindset, movement, and small daily habits, as well as navigating identity shifts and creating a life that feels truly aligned in this next chapter.If you’re ready to challenge outdated beliefs about ageing and start embracing what’s possible, this episode is for you.Here are lots of ways to learn more about Jo and her work:Ageing Wonderfully Well: the Good News about Midlife and Growing Older: https://mybook.to/PBpodREAD THE BLOG: https://joblackwellmidlifeandbeyond.substack.com/Listen to the Podcast:https://tr.ee/VQMBWZWatch on YouTube: https://tr.ee/byxjSSFollow on:Instagram: https://tr.ee/XHvI9IPinterest: https://tr.ee/p68nL9Visit Jo's Shop: https://tr.ee/i52OhKwww.joblackwell.co.uk www.themidlifemovement.com Join the 1% Happier & Healthier CommunityOn a similar journey? Want to share your story and connect withothers making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and HealthierCommunity for encouragement, tips, and real talk.📩 Email us at hello@1percentandhealthier.co.uk to request an invite!🎧 Thanks for Listening!If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!A big thank you to Pixabay for providing our intro and outromusic, "Inspirational Background" by AudioCoffee.Ann & SallyxxStay Connected with UsFollow us on Instagram: @happierandhealthier__Have questions or want to join our Facebook community? Reach outto us at hello@1percenthappierandhealthier.co.uk

Menopause Explained: Symptoms, Support & SolutionsMenopause isn’t just hot flushes—and you don’t have to “just get on with it.”In this episode, GP and menopause specialist Dr Juliet Balfour breaks down what’s really happening during perimenopause and menopause, why symptoms can feel so overwhelming, and what you can do to take back control.We cover the full range of symptoms—from brain fog and anxiety to sleep issues and low mood—plus the truth about HRT, simple lifestyle changes that make a difference, and how menopause can impact work and relationships.Dr Balfour also shares practical advice for partners and a lesser-known but important tip: the benefits of local vaginal oestrogen for maintaining tissue health and preventing UTIs.If you’ve ever felt confused, dismissed, or unprepared for this stage of life, this episode will leave you feeling informed, supported, and empowered.Join the 1% Happier & Healthier CommunityOn a similar journey? Want to share your story and connect withothers making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and HealthierCommunity for encouragement, tips, and real talk.📩 Email us at hello@1percentandhealthier.co.uk to request an invite!🎧 Thanks for Listening!If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!A big thank you to Pixabay for providing our intro and outromusic, "Inspirational Background" by AudioCoffee.Ann & SallyxxStay Connected with UsFollow us on Instagram: @happierandhealthier__Have questions or want to join our Facebook community? Reach outto us at hello@1percenthappierandhealthier.co.ukGuest Bio - Dr Juliet Balfour is a GP and a British Menopause Society registered menopause specialist. She runs the NHS specialist menopause service for Somerset and is director of Wells Menopause Clinic, a private online menopause service. She runs educational sessions for clinicians both in Somerset and nationally as well as sessions to inform patients about their health in menopause. She has contributed to many articles about menopause care in national newspapers and magazines.

Can Women Really Have It All? With Giselle GoodwinWhat if the idea of “having it all” is actually what’s leaving so many women feeling exhausted, overwhelmed, and never quite enough?In this episode, Giselle Goodwin shares a powerful and honest perspective on modern womanhood, exploring the invisible load many women carry every day. From paid work to unpaid responsibilities at home, to the often-overlooked demands of living in a female body, it’s no wonder so many feel stuck on a relentless “hamster wheel.”We unpack the pressure to do it all, the link between overwhelm and unrealistic expectations, and why constantly being busy doesn’t always lead to fulfilment. Giselle invites us to question the narrative we’ve been sold about success—and consider what we actually want our lives to look like.This conversation also offers practical ways to step back and reset, including the idea of a “life audit” to help you identify what’s draining you, what truly matters, and where small, intentional changes could make a big difference.If you’ve ever felt stretched too thin or like you’re constantly chasing, this episode will help you feel seen—and remind you that you’re not the problem.🎧 Listen NowIf this episode resonated with you, share it with a friend who might need to hear it 💛🎧 Thanks for Listening!If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!A big thank you to Pixabay for providing our intro and outromusic, "Inspirational Background" by AudioCoffee.Ann & SallyxxStay Connected with UsFollow us on Instagram: @happierandhealthier__Linktree https://linktr.ee/1percenthappierandhealthier?utm_source=linktree_profile_share&ltsid=b9597c65-087c-4a48-9642-ff737e7ee46dFacebook https://www.facebook.com/share/g/17An2r6AFE/? Have questions or want to join our Facebook community?Reach out to us at hello@1percenthappierandhealthier.co.ukInstagram @gisellegoodwinwritesLinktree https://linktr.ee/gisellegoodwinNewsletter https://dashboard.mailerlite.com/forms/1137296/136174346959848534/shareBook: Can Women Really Have It All? A Happiness Handbook for Working Mothers https://amzn.eu/d/0dDDRZnf Guest Bio Giselle Goodwin, PhDGiselle is a researcher, writer and speaker specialising in women, work and wellbeing. After two decades as an entrepreneur running her own businesses, she completed a PhD in 2022 examining women’s experiences of work, happiness and identity. Her work explores the pressures modern women face around ambition, guilt and burnout, themes she has navigated in her own life while raising two daughters and building a career. Originally from Canada and now based in the UK, Giselle is passionate about helping women create healthier, more fulfilling lives and reimagining a future of work that truly supports them.

Celebrating 50 episodes50 episodes. Over 30 incredible guests. Hundreds of life-changing insights.In this special milestone episode, we reflect on the most powerful lessons, habits, and mindset shifts shared across our journey so far.From sleep and nutrition… to mindset, movement, nervous system regulation and everything in between — this is your ultimate highlight reel of what it really takes to feel happier, healthier, and more like you.If you’ve ever wondered where to start — this is it.🔥 What You’ll LearnWe’ve distilled the very best advice from our expert guests into simple, actionable takeaways you can start using today:🧠 MindsetYou are not your thoughtsWhat you tell yourself matters — your brain is always listeningSmall shifts in thinking create big shifts in feeling🌱 Habits & ConsistencyYou don’t need to overhaul your life — just improve it by 1%The magic is in daily repetition, not perfectionTiny habits compound into massive change😴 Sleep & RecoverySleep is the foundation of everything — mood, energy, performanceYour evening routine shapes your next dayRest is productive, not lazy🍎 Nutrition & AlcoholHow you fuel your body directly impacts how you feelAlcohol may be quietly affecting your energy, mood, and clarityAwareness is the first step to change🧘 Nervous System & StressYour body is constantly asking: “Am I safe?”Breathwork is one of the fastest ways to regulate your systemSlowing down is often the key to moving forward🏃 MovementMovement doesn’t need to be extreme to be effectiveConsistency beats intensityFind something you enjoy — and keep showing up💡 The Biggest TakeawaysAcross every conversation, a few truths kept coming up:There is no one-size-fits-all approachThe basics work — and they work really wellYou don’t need more information… you need more implementationFeeling better is available to you — starting with small steps🎉 A Thank YouTo every guest who has shared their wisdom…And to every listener who has taken even 1% action…This milestone is because of you.🔁 A Question to Reflect On👉 What’s the one thing you’ve learned… that you’re still not doing?Because the next level isn’t about knowing more —It’s about living what you already know.🚀 What’s NextWe’re just getting started.More conversations.More tools.More ways to help you become 1% happier and healthier — every single day. Join the 1% Happier & Healthier CommunityOn a similar journey? Want to share your story and connect withothers making positive changes? Join our private 1% Happier & Healthier Facebook and follow us on Facebook 1% Happier and HealthierCommunity for encouragement, tips, and real talk.📩 Email us at hello@1percentandhealthier.co.uk to request an invite!🎧 Thanks for Listening!If you enjoyed the episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the 1% movement!A big thank you to Pixabay for providing our intro and outromusic, "Inspirational Background" by AudioCoffee.Ann & SallyxxStay Connected with UsFollow us on Instagram: @happierandhealthier__Have questions or want to join our Facebook community? Reach outto us at hello@1percenthappierandhealthier.co.uk