In this final episode of my Menopause Awareness Month mini-series, we’re tackling a question I hear almost daily: Does testosterone replacement really help women? The answer is yes — absolutely, when it’s prescribed and monitored by a clinician experienced in midlife hormone therapy. Here’s what’s important to understand: both men and women have testosterone — the difference is in the amount, not the presence. On average, women have about one-tenth the testosterone of men at a similar age. Beyond its well-known role in sexual desire (particularly for women with Hypoactive Sexual Desire Disorder, or HSDD), optimized testosterone supports a wide range of systems that often decline during midlife. 
Adequate levels can: 
✨ Enhance muscle mass and protect bone density 
✨ Improve mood, motivation, and cognitive clarity 
✨ Support deeper, more restorative sleep 

If you’re wondering whether testosterone might help you, consider these three simple screening questions: 
✅ Did your sex drive use to be better? 
✅ Do you wish it were better? 
✅ Is that change causing you distress or relationship strain? 
If you answered “yes” to these, it’s worth checking your levels. 

For most women, healthy ranges fall around 50–100 ng/dL — but what truly matters is how you feel, not just the number. This episode explains how we safely restore testosterone to optimal levels and why individualized, physician-guided therapy makes all the difference. 
📘 Get my best-selling book: Sexually Woke: Awaken the Secrets to Your Best Sex Life in Midlife & Beyond 
💻 Book an appointment: completemidlifewellnesscenter.com

Does testosterone replacement really help women?

Strong. Capable. Resilient. That’s what midlife feels like when you move with purpose. 
💫 In this full-body resistance band workout, Kelley and I guide you through a powerful, efficient sequence designed to activate every major muscle group — helping you build strength, balance, and confidence from the inside out. 
This isn’t about perfection — it’s about progression. Every rep is an act of self-care and self-respect. You’ll feel stronger, more grounded, and more energized with each move. 
✨ Lower Body • Squats • Donkey Kicks • Leg Lifts • Hamstring Curls • Monster Walks 
💪 Upper Body • Bicep Curls • Upright Rows • Shoulder Press • Tricep Press • Chest Press 
🔥 Core & Floor Work Toe Touch • Modified Bicycle • Push-ups 
All you need is a simple set of resistance bands — and the determination to show up for yourself today. 
🎓 Train with Kelley: Explore custom training and support at www.kelleymoves.com Shop our favorite bands here 
👉 https://a.co/d/4vrio1N

Total Body Workout With Resistance Bands

Feeling tired, foggy, or moody? Before you blame your hormones, check your water bottle. In this juicy, science-meets-real-life episode, Nicole van Hattem&nbsp;dives deep into why hydration is one of the simplest yet most powerful ways to boost your energy, mood, and hormone balance during perimenopause and menopause. You’ll learn: 💧 Why your body can’t function without proper hydration (and what happens when you’re even slightly dehydrated) ☕ How caffeine and alcohol act as “hydration thieves” and worsen menopause symptoms like anxiety, hot flushes, and fatigue 🧬 The surprising link between omega balance and hydration — and how your cells might be “leaking water” without you realising 🩸 How the Zinzino BalanceTest and BalanceOil+ help restore your omega ratio and improve cellular hydration 🚽 The truth about urinary frequency — why more water can actually mean less bladder irritation and fewer UTIs 🧂 Whether you really need salt in your water and what to know about chemicals in tap and bottled water ✅ Download your free Menopause Symptom Tracker:  ✨ Hot &amp; Healthy Menopause is here to help you reset your stress, your sleep, and your self-worth — because you’re not broken, you’re becoming.

182 - Hydration & Menopause: Why Water Isn’t Enough

Hormone Replacement Therapy — or Menopause Hormone Therapy (MHT) — has been one of the most misunderstood topics in women’s health for over two decades. Much of that confusion traces back to one study: the 2002 Women’s Health Initiative (WHI). In this episode, Menopause Health Coach Nicole van Hattem unpacks what really happened in that study, why it caused global panic, and what the research now tells us about the safety, timing, and benefits of modern HRT. Nicole also shares her own journey — a decade of trying to manage perimenopause naturally through nutrition, therapy, gut health, lifestyle changes, and stress reduction — before discovering that HRT was the missing piece. After finding the right balance, the transformation was dramatic: within days, her depression and anxiety disappeared. 💡 In this episode, you’ll learn:   What HRT/MHT actually is and how it supports estrogen and progesterone balance   The real story behind the 2002 Women’s Health Initiative study — and what went wrong   How misinformation led to decades of unnecessary suffering   The difference between synthetic and body-identical hormones   Why timing matters — the “window of opportunity” for heart, bone, and brain protection   The latest research showing how HRT started around menopause can reduce heart disease and all-cause mortality   How to work with a menopause-trained practitioner to find your ideal combination   The importance of self-education, advocacy, and updated science   This episode is for every woman who has ever been told to “just tough it out,” every doctor who wants to practice evidence-based care, and every partner or employer who wants to understand the real story behind menopause support. Because the truth is clear: modern, body-identical HRT is safe, effective, and life-changing for many women — when prescribed correctly and started at the right time.  🩷 Resources &amp; Support: ✅ Download your free Menopause Symptom Tracker at  ✅ Explore your inflammation and omega profile with the Zinzino Balance Test ✅ Discover Hot &amp; Healthy Retreats — where calm, clarity, and confidence begin

183 - Hormone Replacement Therapy: The Truth About HRT & MHT — From Fear to Facts

my set ii played live for Midlife Crisis crew @ diversify at the victoria in Swindon 27/09/2025

Diversify Mix For Midlife crisis 27/09/25

“I thought I was doing everything right… and then at 55, I was diagnosed with osteoporosis. What the actual?!” In this powerful episode, Nicole van Hattem opens up about her diagnosis — how she found out, what was missed, and why so many women are blindsided by bone loss during menopause. You’ll learn:   Why osteoporosis is called the silent thief and how it can progress undetected for years   How inflammation, stress, and hormone changes quietly weaken your bones   The difference between osteopenia and osteoporosis (and why it matters)   The role of estrogen, calcium, vitamin D, and lifestyle in protecting your bones   How to advocate for yourself with your GP and request a DEXA scan before it’s too late   This isn’t a story of fear — it’s one of empowerment. You'll learn who to turn shock into strategy before it's too late. 🎧 Listen now, and don’t miss Part 2 — where you'll learn exactly how to rebuild bones and confidence.  ✨ Mentions &amp; Resources:   Hot &amp; Healthy Menopause podcast episode: “Rethink the Drink in Midlife”   Zinzino BalanceTest &amp; BalanceOil+ for inflammation and omega balance

184 - Bone Loss in Peri-Menopause: Silent Symptoms, Inflammation & When to Get a DEXA Scan

In Part 2 of this essential series, Nicole van Hattem walks you through the exact plan she created after her osteoporosis diagnosis — the experts she worked with, the lifestyle changes she made, and the science-backed strategies that are now helping her rebuild bone, strength, and confidence in midlife. You’ll learn:   How MHT (Menopause Hormone Therapy) protects bone and why you might choose it   The impact of caffeine, alcohol, inflammation &amp; omega imbalance on bone loss   Why stress is one of the most underestimated threats to bone health   The role of weight training, impact exercises &amp; balance work (including a laugh-out-loud moment trying heel drops with an exercise physiologist!)   What an endocrinologist actually does — and why you may need one   The specific tests to use to track progress: DEXA, Vitamin D, omega balance &amp; more   How symptom tracking, boundaries, and lifestyle design help protect both your bones and your independence   This episode is equal parts science and real talk — including the honest moment where Nicole had a little pity party, then gave herself a mindset reboot and got to work. Because strong bones aren’t built by hoping… they’re built by taking action. 🎧 Listen now to learn how to create your own bone-building roadmap.  ✨ Mentions &amp; Resources:   Zinzino BalanceTest &amp; BalanceOil+ for omega balance and inflammation   Episode: Rethink the Drink in Midlife   Episode: Caffeine &amp; Menopause — What You Need to Know

185 - Menopause Doesn’t Have to Break You: How I’m Rebuilding My Bones & Strength

Are you dropping your coffee, fumbling your keys, or feeling a bit clumsy lately? It’s not all in your head — and you’re definitely not alone. In this episode of Hot &amp; Healthy Menopause, Nicole explores how hormone changes during menopause can subtly affect coordination, grip, and focus — and what you can do about it. You’ll learn: ✅ How fluctuating estrogen and dopamine affect movement and concentration ✅ Why sleep, eyesight, and circulation make a big difference ✅ Simple ways to strengthen your grip, balance, and confidence Because you’re not broken — you’re becoming. And I’m here to support you to live a hot and healthy life. Call to Action: Download your free Menopause Symptom Tracker at

186 - Menopause & Coordination: Why Your Hands Didn’t Get the Memo

In this episode of Hot &amp; Healthy Menopause, Nicole van Hattem explores how perimenopause is not a crisis but a crossroads. You’ll learn why this transition is your opportunity to pause, reassess, and make conscious choices about your health, relationships, finances, and future. Nicole shares her own story of brave, bold decisions — letting go of the life she was conditioned to believe she wanted, and intentionally creating one that truly fits. You’ll also discover:   💡 Why pulling your energy back into yourself is essential before making big life changes   🧠 How brain fog, emotional swings, and hormone shifts affect clarity and decision-making   ❤️ Why setting new boundaries can strengthen, not destroy, your relationships   💰 How to rethink your resources — time, money, energy — so you can move forward confidently   🌿 Why even small conscious changes (like decluttering) can free up energy and inspiration   Nicole also gets real about the tough stuff: resistance from others, rethinking long-term relationships, and the fear that comes when people don’t understand your evolution. ✨ Ready to create your roadmap for this next phase? Nicole offers tailored executive coaching to help you define your goals, build accountability, and enjoy the process of reinvention. Visit nicolevanhattem.com to learn how to work with her.

187 - Perimenopause & Conscious Choices: How to Make Clear, Confident Decisions in Midlife

I’ve been reviewing the new Consumer Reports investigation on lead (heavy metal) levels in protein powders and shakes, and I wanted to walk through it with you. The report tested 23 popular products and found that many exceeded what CR considers safe daily limits for lead in just one serving. It’s important information — but it’s also something that needs context. 

You can read the full Consumer Reports article here: https://www.consumerreports.org/lead/protein-powders-and-shakes-contain-high-levels-of-lead-a4206364640/ 

In this video, I share my take on the findings: why it’s essential to read the full report, understand what those numbers actually mean, and evaluate your real intake rather than reacting to headlines alone. 

Not all powders are created equal, and your overall exposure matters. My approach is simple: stay informed, choose brands that take testing seriously, and avoid unnecessary risk. 

For now, my safe options are: 
• Thorne Whey Protein — high-quality sourcing and third-party tested. 
• David’s Protein Bars — clean ingredients and transparent labeling. 

I’ve linked both companies below if you want to take a closer look. 
www.thorne.com 
www.davidprotein.com 
Staying safe doesn’t have to be overwhelming — it just takes understanding the data and making choices that support your long-term health. 
Let’s go through it together.

Investigating Lead (Heavy Metal) in Protein Powders: What You Need to Know

mixing everything from raggatek, Jungletek, Tekno, hardtek, progressive trance, off beat prog, minimal, Dnb, 4x4 Dnb, hard trance, Melbourne bounce bootlegs, tribe, garage and bassline, speed house and anything else with energy! 

For bookings with live one deck mixing (denon sc5000) or guest mixes contact:
 Thereallampshadyofficial@gmail.com

 or send me a message! 

Meet Dr. Susan, a renowned Board-Certified Gynecologist and Certified Menopause Practitioner through the Menopause Society (former NAMS), focused on hormone optimization, sexual wellness, and longevity. She's the pioneering force behind the Complete Midlife Wellness Center in Houston, TX, and the best-selling author of "Sexually Woke." Tune into her engaging podcast, "Empowering Midlife Wellness," for insightful conversations. Boasting numerous accolades, including the Texas Super Doctor award and being consistently rated among Houston's top gynecologists, Dr. Susan combines her medical expertise with her passion as an ICF-certified life and leadership coach. Outside the clinic, she's a fitness enthusiast, marathon runner, Ironman triathlete, and mother of three young adults. Join her YouTube channel for empowering wellness strategies designed for midlife and beyond.

Content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health care provider with any questions you have regarding a medical or mental health condition, and before undertaking any diet, dietary supplement, exercise, or other health program.

New tracks tagged #MIDLIFE