HealthyHer with Nicole

HealthyHer with Nicole Nicole Forgione helps women understand & support their hormones with nutrition & lifestyle tweaks.

Did you know most Australians are getting way less fibre than need to stay healthy and support their digestion. Most wom...
16/04/2026

Did you know most Australians are getting way less fibre than need to stay healthy and support their digestion.

Most women over 40 are walking around with a fibre intake that’s way too low - and it’s quietly wrecking everything from your gut to your hormones.

Here’s what no one is telling you:

👉 Fibre helps your body clear out excess oestrogen
👉 It keeps your bowels moving DAILY (not every 3 days… that’s not normal)
👉 It supports fat loss by keeping you fuller for longer
👉 It stabilises blood sugar → less cravings, less mood swings
👉 It feeds your gut bacteria → better digestion, better skin, better energy

And yet… most women are barely getting half of what they need.

So if you’re:
❌ Bloated
❌ Constipated
❌ Holding onto belly fat
❌ Feeling sluggish and inflamed

Check your fibre intake!

Start here:
🥦 Add veggies to EVERY meal
🍓 Don’t skip fruit (no, it won’t make you fat)
🌾 Include whole grains, seeds, legumes
💧 And drink enough water (fibre without water = worse constipation)

If you'd like to work out how much fibre you're getting or NOT getting comment FIBRE and I'll send you my fibre goodie pack.

Wanting to go Alcohol-Free?Whether it's for the night, the week, the month, year or forever this mocktail creation saved...
14/04/2026

Wanting to go Alcohol-Free?

Whether it's for the night, the week, the month, year or forever this mocktail creation saved me many times.

See, often its just about having something in your hand, something a little bit yum and little bit decadent.

And it's super simple:

250ml mineral water/soda water
30ml Bickfords Pink Grapefruit Cordial
Frozen berries
Ice
Mint leaves to decorate (but seriously most of the time it was CBF'd with the mint)

Pour mineral water over ice
Add grapefruit cordial (the bottle says 50ml but I usually use about 1/3 -1/2 of that)
Mix well, top with frozen berries
Serve with mint.

You don’t need another supplement or diet.You need a process that actually works for your body.This is exactly how I hel...
14/04/2026

You don’t need another supplement or diet.
You need a process that actually works for your body.

This is exactly how I help my clients .👇

✨ ASSESS
We don’t guess - we get clear.
Your symptoms, your lifestyle, your habits, your hormones.
Because YOUR body has changed so let's work with it.

✨ ADDRESS
We target what’s actually going on.
Sleep, stress, nutrition, training, gut health - no more surface-level quick fixes.

✨ SUPPORT
This is where your hormones come first.
We focus on supporting your body through this transition; balancing blood sugar, reducing stress, improving sleep, and working with your hormones, not against them.
Plus support so you're not doing this alone.
I guide you, adjust things as we go, and help you stay consistent (even when life gets busy).

✨ RESULTS
More energy. Better sleep. Less belly fat.
Feeling like you again; without extremes or restriction.

This isn’t a quick fix.
It’s a smarter lifestyle re-gig to get lasting change.

If you’re ready to stop guessing and start feeling better, comment RESULTS and I'll send you details on how you can work with me 🤍

13/04/2026

1. Cut carbs or any other food group for that matter. Carbs give us energy, are an important source of fibre, are essential for thyroid and hormone health.

2. Drink alcohol everyday. Alcohol stalls fat loss, interferes with sleep and just makes you feel s**t!

3. Fasting!! I absolutely detest fasting, there's nothing magic about it. In fact, it often leads to overeating and cravings later and in the day.

4. Do endless, ridiculous amounts of cardio. By all means I'm for some cardio for the heart health benefits but too much is counterproductive.

5. Think I can build bone protecting muscle doing only Pilates. I love Pilates but it's not enough stimulus to create adequate muscle mass.

What can you add to the list?

Q. Why were the bakers hands brown? A: Cos she kneaded a poo!! Now that we have my MUM joke out of the way, lets get dow...
12/04/2026

Q. Why were the bakers hands brown? A: Cos she kneaded a poo!! Now that we have my MUM joke out of the way, lets get down to business.

Constipation is NOT normal just because it’s common.

If you’re bloated, uncomfortable, going days without a bowel motion, or needing to strain every time… your body is asking for support.

Chronic constipation can impact far more than your gut:

→ increased bloating and discomfort
→ pelvic floor strain and pressure
→ haemorrhoids and fissures
→ sluggish digestion and low energy
→ feeling heavy, inflamed and “off” in your own body

And for women over 40? It often becomes more common thanks to hormonal shifts, stress, under-eating, low fibre, dehydration, medications, reduced movement, or pelvic floor dysfunction.

You should not have to “just live with it.”

A healthy gut supports:
✨ energy
✨ hormone balance
✨ reduced bloating
✨ better mood
✨ feeling lighter and more comfortable in your body

If you’re constantly constipated, the answer is rarely just “eat more fibre.”
You need to understand why it’s happening.

Your symptoms are information. DON'T IGNORE THEM.

Need help RESETTING your dietary intake and bowel habits? Open for Bookings NOW, comment BOOK to get my calendar link. Available via ZOOM or in-person.

10/04/2026

The BIGGEST MISTAKE I see women making time and time again is NOT prioritising their sleep.

Lack of sleep affects:
- brain function
- mental well-being
- your immunity
- your cardiometabolic health.

When you are tired it's more difficult to make quality food choices and studies back this up, finding that lack of sleep increases overeating and unhealthy food choices. Not surprisingly, insufficient sleep has been shown to lead weight gain and a higher risk of obesity.

The number one pillar in my HEALTHY-HER RESET program is SLEEP before anything else.

So who is the Healthy-HER RESET for?

It's for women who are fed up with feeling confused, overwhelmed and just over it. If YOU are ready to make small, consistent, real lasting changes to YOUR lifestyle, nutrition and exercise the RESET is for you.

✨ It's for women who want to focus on progress not perfection.
✨ It's for women who want to put the work in and make micro-tweaks that lead to long-term RESULTS.
✨ It's for women who want a better way to support their bodies, their hormones and their long-term health.

IT'S FOR WOMEN who are over the ALL-or-NOTHING and want Balanced and Good Enough!

Who is the RESET NOT for??

❌ It's not for women who want a quick and extreme fad diet!
❌ It's not for women who don't want to take responsibility for where they're at!
❌ It's not for women who don't want to be consistent over extreme.
❌ It's not for the ALL OR NOTHING mindset woman.

✨IT'S FOR WOMEN who are over the ALL-or-NOTHING and want Balanced and Good Enough!

So are YOU IN? Comment RESET and I'll send you the details of the next intake.

One door closes, another one opens - and sometimes that new door leads to strength, confidence, and finally putting your...
10/04/2026

One door closes, another one opens - and sometimes that new door leads to strength, confidence, and finally putting yourself first.

If you're tired of feeling flat, exhausted and worn out and you're read to feel like yourself again, THIS IS FOR YOU.

The EARLYBIRD WAITLIST IS NOW OPEN for my midyear HEALTHY-HER RESET. Register your interest by commenting and I'll send you the details.

For the past 8 years, I’ve been deep in the world of menopause, learning, researching, and understanding how women can a...
08/04/2026

For the past 8 years, I’ve been deep in the world of menopause, learning, researching, and understanding how women can actually support their bodies through this stage of life.

And also doing it with you, the changes the challenges and the wins. I'm really healthy, fit, strong and content. I have more energy than I had I my 20's and 30's because I've worked at it.

I want you to know it doesn’t have to be all doom and gloom:

✨You can sleep better.
✨You can have more energy.
✨You can feel like yourself again.
✨And you can do that with or without hormone therapy.

I’m here to be a safe space for women who feel unheard, overwhelmed, and confused by all the conflicting advice out there.

Yes, I share a lot of free content (and I love doing it).
But the real transformation happens when we work together - where I can guide you through your struggles and your challenges- step by step.

If you’re ready to get your spark back ✨
I’d love to support you.

Book a complimentary 20-minute chat and let’s talk about where you are now—and where you want to be.

Comment CHAT for the link to book.

05/04/2026

Come workout with me. Sunday morning reps before the Easter Bunny dropped by.

3 sets of each
Hip Thrust x 10
Ukrainian deadlift x 15-20
Hack squat x 12
Seated leg curl x 10
Cable Kickback x 15
Cable Abduction x 12
Calf press x 15

The last 4 exercises I alternated 2 different movements in one set to save time.

Copy and save if you like this workout. The Ukrainian deadlift apparatus is hard to come by so substitute it with a really heavy DB or RDLs.

Ukrainian Deadlift is my new bitch. 😈Lost my grip on the second set, rookie boo boo! Coming for ya 85kg.Strength trainin...
05/04/2026

Ukrainian Deadlift is my new bitch. 😈

Lost my grip on the second set, rookie boo boo!

Coming for ya 85kg.

Strength training isn’t just about looking strong (well depends who's watching 😂😂)… it’s about staying alive longer.

After 40, muscle becomes your insurance policy, for your bones, your metabolism, your independence, and your future.

In fact, strength is one of the biggest predictors of longevity. It's the best way to protect against osteoporosis.

NOT cardio. not the number on the scale.
your strength.

Don't know where to start? Comment below or DM and I'll help you create a plan so you can start getting stronger💪


strongaf
healthyover40 hormonesupport

I did something important for US! ❤️I’ve just completed my menopause weight loss course… and honestly, it’s changed the ...
04/04/2026

I did something important for US! ❤️

I’ve just completed my menopause weight loss course… and honestly, it’s changed the way I look at fat loss for women over 40.

This course has deepened my understanding of:
✨ hormonal changes and their impact on fat storage
✨ why belly fat becomes more stubborn (and what to do about it)
✨ how to support metabolism without under-eating or overtraining
✨ the real reason so many women feel stuck, frustrated, and exhausted

No more guesswork.
No more extremes.
No more meaningless “eat less, move more” nonsense.

I’m so excited to bring this knowledge into my coaching and help you:
✅Feel like yourself again
✅Have more energy
✅Sleep better
and finally see results that LAST ❤️

if you’re navigating perimenopause or menopause and feeling stuck… I’ve got you.

Drop a 💛 or send me a message if you want to know more about how I can help.

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Albany, WA

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