Niki Woods Best Midlife

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Niki Woods Best Midlife

Helping women break through the BS to lose fat, build & tone muscle, improve their fitness, health, mindset, energy & confidence for lasting results

27/11/2025

Want to help my CIC, Best Midlife CIC (which provides FREE community menopause & midlife health support to women) get a bit of cash from Amazon without it costing YOU any more money?

Here's how:
We're part of an Amazon Associates scheme where if people buy things after clicking a link (even if they don't buy the thing that the link was to) the CIC gets given between 3 & 4.5% of the value of the purchases

Most months it's not a lot (last month we made £9.10 😅🤣) because we don't publicise it much, and we'd like to increase this amount as every bit of extra funding we get helps US help more of YOU

So every time you want to buy ANYTHING from Amazon, please click THIS LINK https://amzn.to/4nipgA1 (which will take you to my book as a reminder that it exists as all the profits from that also go to the CIC) and then navigate to whatever it was you actually wanted to buy on Amazon - and we should then get 3-4.5% of the value of whatever you buy!

THANK YOU in advance!!! 💝

25/11/2025

Want to feel better? If so, understand that YOU HAVE THE POWER TO CHANGE THINGS!

And know that the EASIEST & QUICKEST way to change is with the RIGHT PLAN & the RIGHT SUPPORT💖

Plus, the right plan & right support means you'll get sustainable LASTING change, rather than rebound

And the right plan & right support over a period such as December, xmas & new year gives you the tools to navigate the time easier, understanding how to enjoy things without losing the plot

Which is really important when you consider that according to research the majority of weight that people gain & never lose happens in the last 6 weeks of the year!

These are just a few messages I've received from clients over the years

I've got coaching clients whose time with me will span Christmas - they’re still gonna have a good time, but unlike many people they’re also gonna have a plan & accountability before & after to make sure the xmas & new year period is a couple of celebratory meals rather than weeks of unplanned slippage or solid bingeing/overindulgence
⠀
So what are you waiting for? ➡️➡️➡️Get in touch NOW
Simply DM me or go to https://calendly.com/nikiwoods to book a call

25/11/2025

Want to feel better? If so, understand that YOU HAVE THE POWER TO CHANGE THINGS!

And know that the EASTIEST & QUICKEST way to change is with the RIGHT PLAN & the RIGHT SUPPORT💖

Plus, the right plan & right support means you'll get sustainable LASTING change, rather than rebound

And the right plan & right support over a period such as December, xmas & new year gives you the tools to navigate the time easier, understanding how to enjoy things without losing the plot

Which is really important when you consider that according to research the majority of weight that people gain & never lose happens in the last 6 weeks of the year!

These are just a few messages I've received from clients over the years

I've got coaching clients whose time with me will span Christmas - they’re still gonna have a good time, but unlike many people they’re also gonna have a plan & accountability before & after to make sure the xmas & new year period is a couple of celebratory meals rather than weeks of unplanned slippage or solid bingeing/overindulgence
⠀
So what are you waiting for? ➡️➡️➡️Get in touch NOW
Simply DM me or go to https://calendly.com/nikiwoods to book a call

09/11/2025

A little bit of information thoughts on risk & prompted by Davina McCall's breast cancer news

Also see the info I've put in the comments

04/11/2025

Boots have introduced a box - here's my in-depth review
Is it ?
What's in it, should you buy it, what's my reaction & recommendation as a qualified nutritionist & menopause educator

Watch the vid to see, and let me know what you think!

03/11/2025

Leeds City Council Inner South West Area Committee have funded us to deliver some FREE menopause info & support meetups for women

The next one is next week, Mon 10th Nov at 630pm on Zoom, so you don't even need to leave your house 😊

It's free & confidential to attend, you can register at https://forms.gle/MpxZbG91ZYub2U6h7 to get the Zoom link

(we ask you to register to ensure it's women-only)

31/10/2025

Sleep disruption is one of the most common & most exhausting symptoms of

Up to 60% of women report sleep difficulties in & , ranging from trouble falling asleep, frequent waking, or early morning awakenings (the notorious 3 or 4am wakeups)

Compare this with men of the same age, & just 10-15% have sleep issues!

Poor sleep has profound effects on mood, cognition, hunger, fat storage, metabolism, daytime fatigue, reduced concentration, irritability, increased risk of metabolic & cardiovascular problems, & reduced quality of life

Hormonal changes are a major contributor: Falling & alter temperature regulation & sleep patterns. normally promotes REM sleep & helps maintain stable body temperature, while progesterone has mild sedative properties

Vasomotor symptoms (night sweats) can cause awakening & make it harder to get back to to sleep

At the same time, the body’s circadian rhythm becomes more vulnerable to disruption with age

But menopause-related is rarely just hormonal: Stress, anxiety, mood changes, & physical discomfort (such as joint pain or urinary symptoms) all compound sleep issues

✅ can significantly improve sleep, particularly when night sweats are a major factor

✅ Non-hormonal treatments such as have strong evidence for reducing time taken to fall asleep & improving sleep quality

✅ Lifestyle strategies such as good , consistent bed & wake times, avoiding/limiting caffeine & alcohol, exercising regularly, good stress management, & maintaining a cool, dark sleeping environment all play a big part

Sleep is a biological necessity for resilience, repair, & health. Good sleep can transform not only energy levels, but also mental clarity, emotional wellbeing, & long-term health. The key is normally not one thing, but a mixture of lifestyle strategies & addressing hormones.

This is the last in my month-long A-Z of menopause for . If you missed any of the others, go back & take a look!

➡️ L𝘪𝘬𝘦, 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 & 𝘳𝘦𝘴𝘩𝘢𝘳𝘦 𝘵𝘩𝘪𝘴 𝘱𝘰𝘴𝘵 𝘵𝘰 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 !

30/10/2025

For many women, the onset of coincides with the height of the 'sandwich generation' stress of competing responsibilities: work, ageing parents, teenage children, financial pressures

Women are seldom great at giving 'you time' to ourselves rather than to others, & amid competing demands the concept can feel indulgent or impossible... but it’s one of our most powerful tools for maintaining health, balance, & perspective

Physiologically, stress management & planned disconnection isn't a luxury - it's more important than ever before: Chronic raises cortisol levels, which can exacerbate & also affect the body’s ability to regulate blood sugar, appetite, & mood

Research consistently shows that self-care practices improve both physical & mental during

✅ Setting aside restorative time, whether for walking, reading, yoga, mindfulness, or simply doing nothing. helps recalibrate the nervous system & lowers inflammation

✅ Mindfulness-based stress reduction can reduce negative impact of symptoms such as hot flushes & anxiety

✅ Regular physical activity releases endorphins & supports cognitive & cardiovascular health - plus it can help lower stress levels & reduce menopause symptoms

✅ Adequate sleep & balanced nutrition help stabilise hormones & mood as well as increasing energy levels & supporting long-term health

✅ Social media disconnection lowers stress levels & saves time

✅ Planned connection with loved ones/friends can also count as 'you time'

✅ Walking in nature is great for mental & physical health

Even brief, intentional breaks during the day can prevent emotional burnout

Giving ourselves time & putting in place boundaries isn't selfish, it’s self-preserving. The key is to protect that time as a non-negotiable part of our mental & physical health maintenance & wellbeing, not an optional extra - and for the time to be things that support our health & wellbeing (such as those listed above) rather than to be 'false friends' such as alcohol or mindless scrolling

29/10/2025

Here's one the algo prob's isn't gonna like dute to the subject matter!😅🤷🏻‍♀️

Menopause can bring complex changes to *xualhealth that are both physical & emotional, ranging from discomfort or pain, to loss of libido, to shifts in confidence, to changes in need for or experience of intimacy

And these issues aren't rare: around 50-60% of postmenopausal women report s*xual symptoms that affect their wellbeing or relationships (& IMO it's so important that I dedicated a whole chapter in my book on menopause to it https://amzn.to/4hAEZIP )

The main biological driver is the fall in & , which alters vaginal & vulval tissue health, blood flow, & lubrication. The result can be dryness, irritation, pain with s*x (dyspareunia), or recurrent . These symptoms form part of the ( - see my post a few weeks ago about this). Left untreated, GSM worsens over time - tissues become thinner & less elastic, worsening symptoms.

The change in hormones & drop in bloodflow can also change/reduce sensation & therefore alter the experience of s*x for women

Local (creams, tablets, or ring) is the gold standard for treating GSM & safe for long-term use. I also recommend vaginal moisturisers & lubricants as a key part of restoration of tissues & comfort.

Testosterone therapy may be considered for low libido / hypoactive s*xual desire disorder (HSDD)

But desire & s*xual wellbeing isn't just hormonal, it’s psychological, relational, & cultural...

Fatigue, stress, body image, & partner dynamics all play a part

Talking openly with healthcare professionals & partners is essential

It's a sensitive topic but with the right combination of medical care, communication, & compassion, women can reclaim s*xual wellbeing as a vital part of midlife health & identity and, IMO if partners can navigate this they will have a better relationship both in & out of the bedroom

➡𝘓𝘪𝘬𝘦, 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 & 𝘳𝘦𝘴𝘩𝘢𝘳𝘦 𝘵𝘩𝘪𝘴 𝘱𝘰𝘴𝘵 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 !

28/10/2025

The conversation about has shifted dramatically in recent years (or rather, finally started!)

Once a silent struggle for many women, is now recognised as a vital workplace hashtag & equality issue

In the UK, around 4.5 million women age 45-60 are currently in employment - in fact we're the fastest-growing demographic in the workforce

But this is also the time when the majority of us experience & , & when hashtag such as hot flushes, poor sleep, anxiety, & cognitive changes can affect confidence, concentration, & (if unsupported potentially performance & retention)

Research from the Fawcett Society & CIPD shows up to 60% of women experiencing say it negatively impacts their work in some way, & up to 1/10 have considered leaving their job with menopause as a contributing factor

These stats highlight not a lack of ability, but a lack of awareness, flexibility, & support at a time of life where many women also have the competing priorities of a demanding job, caring responsibilities for potentially both children & parents, & meno symptoms

And there's an implication too, as non-white women & those with long term health conditions or disabilites report more negative impact

Progress IS being made: many employers now have menopause policies, train managers, & make reasonable adjustments - but there's still a lot who don't

It should also be remembered that the also provides protection where symptoms amount to a disability or intersect with age or s*x discrimination

There's potentially about 25 years between perimenopause to retirement so creating menopause-friendly workplaces isn't just good practice, it’s good business!

Supporting women through this stage improves retention, reduces absenteeism, & promotes gender equality in senior roles

Normalising conversations about menopause helps dismantle stigma & women to thrive at every stage of their careers

➡️ If you want to know how I could increase awareness & support your managers & business to more effectively support menopause in your workplace, including effectively including men in the menopause conversation, get in touch!

27/10/2025

Many women notice changes in body shape & weight during & , even without significant changes in diet or activity

😣 Falling shifts fat storage from hips & thighs to the belly, increasing visceral fat (the type associated with higher risk of heart disease, T2 diabetes, & metabolic syndrome)

😣 Ageing also plays a role. After about age 30, muscle mass naturally declines without actively working to retain it (sarcopenia) impacting insulin sensitivity & metabolism

😣 The combo of hormonal changes, ageing, stress, poor sleep, poor nutrition, alcohol, & modern sedentary lifestyles, makes weight management more challenging. Many women describe doing the same things but finding it harder to maintain their previous weight

😣 A history of dieting can also mean lower muscle levels, a more protective metabolism, aiming for an inappropriate scale number, & poor eating habits

Lifestyle can counter these effects:

✅ Regular , a decent daily stepcount, & maybe a little cardio preserves muscle, improves insulin sensitivity, & supports wellbeing

✅ should focus on majority real whole foods to maintain energy balance, manage hunger & satiety, support a healthy gut & immune system. Focus on protein-rich foods, high-fibre carbs, plenty of fruit & vegetables, & limiting UPFs

✅ Sleep & stress also affect things: Elevated cortisol from chronic stress or disrupted sleep promotes abdominal fat storage & increases appetite for sugary foods

✅ Time & consistency of positive action is also important

While weight can feel frustrating & impact , consistent actions focusing on high quality nutrition, good eating habits, appropriate portion sizes, building strength, supporting metabolic health, & improving energy are key

And as my 121 clients know, realistic goals & support based in understanding nutrition, fitness, menopause & behaviour change means healthy sustainable & weight management is both achievable & empowering

❓ Need help achieving healthy fatloss & weight management in midlife? Speak to me about my 121 coaching

26/10/2025

(VMS) are ( in the US) & are the hallmark of

And also happen but are much less well known (I get these and theyre horrible)

VMS affect around 75% of women & can persist for more than a decade

VMS reflect profound neuro-endocrine changes that occur as levels fluctuate & decline

Hot flushes are sudden sensations of intense heat, often accompanied by sweating, flushing, palpitations, & sometimes anxiety

Night sweats are basically hot flushes that happen at night & can disrupt sleep & contribute to fatigue, mood changes, & reduced quality of life

It's that falling affects the hypothalamus (the brain’s temperature-regulating centre) meaning even a small rise in body temperature can trigger heat loss mechanisms such as flushing & sweating

✅ The most effective treatment for moderate to severe vasomotor symptoms is , which can reduce VMS frequency by up to 80-90%

✅ Non-hormonal options include Fezolinetant (a relatively new drug specifically for hot flushes) & as certain antidepressants (SSRIs, SNRIs), gabapentin, or clonidine can offer relief

✅ Exercise can also greatly reduce VMS: has been shown to reduce hot flushes by over 50% in occurrence, & to reduce intensity by 9%

✅ can also affect things: a higher % of processed & ultra-processed foods can lead to higher frequency & intensity

✅ Reducing alcohol, caffeine, & spicy food can help

✅ has also been shown to reduce symptom distress & improve coping

✅ Maintaining a cool environment, dressing in layers, paying attention to types of fabrics used, & managing stress can all help.

✅ Avoiding smoking & maintaining a healthy weight are also associated with fewer & less severe flushes, while is associated with higher likelihood of VMS

❓ What's been your experience? And who's in team cold flash with me?

💡 𝘞𝘢𝘯𝘵 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦 𝘢𝘸𝘢𝘳𝘦𝘯𝘦𝘴𝘴? L𝘪𝘬𝘦, 𝘤𝘰𝘮𝘮𝘦𝘯𝘵 & 𝘳𝘦𝘴𝘩𝘢𝘳𝘦 𝘵𝘰 𝘳𝘦𝘢𝘤𝘩 𝘮𝘰𝘳𝘦 𝘱𝘦𝘰𝘱𝘭𝘦!

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What you can expect from me

My aim is to increase your fitness in a way which supports & improves your everyday life. I want you to have more energy to play with your kids/play sport/lift heavy stuff, and to be more aware of your posture & nutritional choices.

I understand that many 'regular' people want to get fitter & feel better about themselves & their bodies, but may have to spend a lot of time sat down at work, have health issues, or struggle with confidence/motivation/competing priorities.

I found PT relatively late in life & understand what it's like to have a desk job & non-sporting background. I've been busy learning from some of the best, with courses on exercise technique, DNA SNPs, nutrition, immunology, & Pilates teaching, so I can see the big picture for you. I don’t intend to stop learning.

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