Nicky Dear Health Coach

16/03/2026

Some messages really stay with you… and this one absolutely made my day. ❤️

A wonderful client has just completed my 12-week programme and gave me a 5 star review !

“I have just completed Nicky's 12 week programme and it's the best thing I've done in a long time.

I have been going through menopause for the last 10 years following treatment for breast cancer (surgery, chemo, radiotherapy and medication) and because of this I was unable to take HRT. I wasn't sleeping, I was irritable for no reason, gained weight, was lethargic and just didn't feel like ‘me’ anymore.

Following Nicky's advice and guidance I now sleep 7–8 hours a night (previously it was 4–5), I feel more energised, my sense of humour has returned, people have commented on how well I'm looking and I'm also losing weight!

My only regret is that I didn't know about this programme earlier.”

Stories like this are exactly why I do what I do.

Menopause can feel incredibly isolating — especially when traditional treatments like HRT aren’t an option. But there are ways to support your body, improve sleep, restore energy and start feeling like yourself again.

Seeing someone rediscover their energy, confidence and sense of humour is the most rewarding part of my work.

If you're struggling with sleep, energy or weight during menopause, please know you don’t have to figure it out alone.

Feel free to message me if you'd like to learn more about how my 12-week programme works.

Because every woman deserves to feel like herself again. 💛

10/03/2026

When I look back over my 35-year career in the food industry, one thing stands out very clearly…
I didn’t get there alone.

Along the way there were people who encouraged me, advocated for me, and sometimes simply believed in me at moments when I doubted myself.

Those small “taps on the shoulder” can make such a difference.

That’s why I felt incredibly proud today to be invited back to speak with the American team at Kerry Group to mark International Women’s Day, where the theme this year was “Give to Gain.”

During the session I shared some of the lessons I learned during my career, and the story of how I eventually became a menopause health coach.

Like so many women, my own menopause journey was tough at times .
But together with colleagues at work, we turned those shared experiences into something positive by raising awareness and creating menopause training and support for our colleagues — men and women alike.

What I loved most was the conversation that followed.
Open, honest discussions about health, work and life transitions that so many people are navigating, often quietly.

If there’s one thing I hope people take away from today it’s this:
✨ Lift another woman this week.
Encourage her. Advocate for her. Support her.
You never know how much that one small gesture might mean.

And that truly is the spirit of Give to Gain.
If you feel your workplace would benefit from more open conversations about menopause, health and supporting women to thrive, I’d love to help:

📩 Message me here or email:

Nicky@nickydearhealthcoach.com

I’d love to know — who was the person who lifted or encouraged you in your career? Comment below .

09/03/2026

I finished the final session of a 12-week programme with one of my lovely clients today, and we spent some time looking back at where she was when we first started.

At that point, she was completely exhausted.

She was waking every couple of hours at night and sometimes only managing 2 hours of sleep at a time. The hot flushes were constant, her energy was low, and she felt like she’d completely lost herself. She also had pain in her hip, her knees and her ankles.

We didn’t do anything extreme.

No strict diets.
No unrealistic routines.

Just small, manageable changes to nutrition and lifestyle, introduced step by step so they actually fitted into her life.

Twelve weeks later:

😴 She’s now sleeping around 7 hours a night
🥵 Her hot flushes are almost negligible
⚖️ She’s lost weight and gone down a size (and had to buy new jeans!)
⛷️She has no more pain, not even on a skiing trip
🤩 Her overall wellbeing has gone from 4 to 0 on our scale (where 6 is the worst!)

That last one means the most to me.

Seeing someone start to feel like themselves again is such a privilege to be part of.

It’s a reminder that small steps really do add up to big change.

If you’re navigating menopause symptoms right now, you’re definitely not alone. 💛

If you'd like to find out more, just send me a message at Nicky@nickydearhealthcoach.com I'm always happy to have a relaxed, no-pressure chat about how I might be able to support you on your health journey.

08/03/2026

Happy International Women's day to all the amazing women in my life, for those who lifted me up in the darkest of times . But also thank you for all the good times , the laughter and the fun.

And thank you to the women who have supported me in this latest chapter, starting my business and a completely new way of life . I've made lots of new friends , been able to catch up with old friends and hopefully helped a few along the way !

You know who you are !

01/03/2026

What a beautiful day yesterday was ☀️

I spent it walking 15 miles with three incredible women, 2 dogs Pip & Saffy — talking, laughing, sharing, reflecting… and somehow the miles just melted away.

This morning I found myself thinking about just how healing walking and talking can be.

When we walk side by side, something shifts. Conversations flow more easily. It doesn’t feel formal. It doesn’t feel clinical. It feels human. Equal. Safe.

That’s why I sometimes combine my 1:1 coaching sessions with a walk. Being shoulder to shoulder removes the invisible barrier of “coach and client” and creates space for honesty and openness. Add in the calming effect of nature and the gentle boost of movement, and you have something quietly powerful.
Fresh air. Forward motion. Real conversation.
Sometimes the simplest things are the most transformational.

If you’ve been feeling stuck, overwhelmed or just in need of space to think, perhaps a walking session could be exactly what you need.

Message me if you’d like to find out more about walk-and-talk coaching 🌿

20/02/2026

Yesterday I had the absolute pleasure of delivering a Lunch & Learn session for the lovely team at Lanes Health 💛

I was so engrossed in the session that I completely forgot to take any photos… rookie error! 😊

But actually, that’s not what’s important.

What is important is what I saw happening in the room.

As we talked through practical nutrition and lifestyle support for menopause, I could see several real “aha” moments — that shift when the penny drops and things suddenly make sense.

And that’s where change begins.

When women truly understand what’s happening in their bodies during menopause, everything feels different.

Confusion turns into clarity.

Overwhelm turns into confidence.

And with understanding comes a sense of control — and hope — for a healthier, happier future.

We only had 45 minutes, so I could only scratch the surface of how to thrive, not just survive, during menopause and beyond. But if even one woman left feeling more empowered and optimistic about her health, then it was time very well spent.

If you’d like to bring a supportive, practical menopause session to your workplace, feel free to message me — I’d love to help 💬

Email :nicky@nickydearhealthcoach.com
Mobile or WhatsApp: 07407281148

15/02/2026

Our favourite place to walk especially when we are not feeling great, so uplifting

10/02/2026

The headline is scary , but the great news is in the detail of the study ! Changes to Nutrition, sleep, stress, and Exercise as well as HRT can all help to mitigate these changes to cognitive function during menopause.
So if you are suffering , don't put off doing something about it ! The sooner you make the changes the better ☺️

Thanks Nicky Jupp for sharing xx


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Contact me ( link in comments )

February 7, 2026 - A major study published today suggests menopause is linked to measurable changes in brain structure, mental health, and sleep quality. Brain scans revealed grey matter loss in regions critical for memory and emotional regulation.

For decades, women reporting "brain fog," memory problems, anxiety, and depression during menopause were dismissed as experiencing psychosomatic symptoms or just "getting older." This study validates what millions of women have been saying: menopause causes real, measurable neurological changes.

THE STRUCTURAL BRAIN CHANGES

Using advanced MRI techniques, researchers documented significant grey matter reduction in:

The hippocampus: Critical for memory formation and emotional processing
The prefrontal cortex: Executive function, decision-making, emotional control
The anterior cingulate cortex: Attention and emotional regulation

These changes correlated with the severity of menopausal symptoms, particularly in women experiencing severe hot flashes, night sweats, and mood disturbances.

THE ESTROGEN-BRAIN CONNECTION

Estrogen isn't just a reproductive hormone. It's a neuroprotective agent that:
→ Promotes synaptic plasticity (brain adaptability)
→ Increases cerebral blood flow
→ Supports mitochondrial function in neurons
→ Protects against oxidative stress
→ Modulates serotonin and dopamine systems

When estrogen drops precipitously during menopause, the brain loses this protective shield. The result: structural changes, neurotransmitter imbalances, and cognitive symptoms.

THE MENTAL HEALTH CASCADE

The study found women experiencing menopause had significantly higher rates of:
→ Depressive symptoms
→ Anxiety disorders
→ Sleep disruption (which further impairs cognitive function)
→ Reduced quality of life scores

Importantly, these weren't just "mood swings." They were measurable neurobiological changes with structural correlates in brain imaging.

THE GOOD NEWS

Brain changes during menopause appear to be partially reversible. Women who received hormone replacement therapy (HRT), particularly when initiated early in the menopausal transition, showed less grey matter loss and better cognitive outcomes.

Additionally, lifestyle interventions including regular exercise, stress management, adequate sleep, and cognitive stimulation appear to mitigate some of the negative brain changes.

-- ADVICE - Menopause Brain Protection Protocol:

HORMONE REPLACEMENT THERAPY (HRT): Consider bioidentical HRT during perimenopause or early menopause. Evidence shows neuroprotective benefits when started within the "critical window" (first 5 years of menopause). Discuss with gynecologist specialized in menopause medicine.

EXERCISE: Aerobic exercise increases BDNF (brain-derived neurotrophic factor), promoting neuroplasticity. Minimum 150 minutes/week moderate intensity.

OMEGA-3 FATTY ACIDS: 2-3g EPA+DHA daily supports brain structure and reduces neuroinflammation.

COGNITIVE TRAINING: Learn new skills, practice memory exercises, social engagement. "Use it or lose it" applies to brain plasticity.

STRESS MANAGEMENT: Chronic cortisol accelerates brain aging. Daily meditation, yoga, or breathwork.

SLEEP OPTIMIZATION: 7-9 hours nightly. Consider cognitive behavioral therapy for insomnia if experiencing menopausal sleep disruption.

PHYTOESTROGENS: Soy isoflavones, flaxseeds may provide mild estrogenic support (weaker than HRT but safer for some women).

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Sources:
- ScienceDaily (February 7, 2026): "Major study suggests menopause is linked to changes in brain structure, mental health, and sleep"
- Multiple neuroimaging studies on menopause and brain structure
- Endocrinology and neuroscience literature on estrogen neuroprotection

18/01/2026

This is for anyone who is of the mindset " January is the most depressing month" couldn't disagree with you more! And pip agrees with me !
Perranporth Beach was buzzing today with people surfing, dogs playing, horses trotting and rugby players training ! Beautiful blue sky and sunshine .🌞 A perfect way to finish our short break in Cornwall .