Welcome to Nourish and Align, a space where women over 40 reclaim their health, vitality, and connection to mind, body, and spirit. If you're navigating the twists and turns of perimenopause, you don’t have to do it alone. Here, we bring together science-backed wellness, real-life experiences, and spiritual wisdom to help you align with your highest self. From nutrition and movement to faith, mindfulness, and divine connection, we explore what it truly means to thrive in this season of life. It’s time to step into your power, trust your body, and walk this journey with purpose. Let’s do this together!
More, Not Less: The Truth About Food, Energy & Hormone Balance
So many women spend years eating less — chasing smaller portions, lower calories, or the next quick fix — only to end up tired, anxious, and out of balance.
In this honest and nourishing conversation, I am once again joined by Kirby Hendricks from @nutritionbykirby, a functional dietitian who helps women rebuild their relationship with food and their bodies.
We talk about:
🍽️ Why so many women under-eat (without even realizing it)
🧠 How food impacts mood, hormones, and energy
💛 What it really means to nourish your body, not punish it
If you’ve been feeling flat, foggy, or frustrated with your body, this episode will help you reconnect with what true nourishment feels like — body, mind, and soul.
If you want to work with Kirby or make an appointment to consult with her, please see her web details and socials below.
https://nutritionbykirby.co.za/
https://www.instagram.com/kirby_rd/
Connect with me:
📧 info@nourishalign.co.za
💛 Instagram: @candicenicholls
https://nourishalign.co.za/
21 Oct 2025
E007: I’m Back: Pausing, Reflecting & Rising Again
After a pause (because, well… life happens — from my mom’s surgery to school transitions and everything in between), I’m back behind the mic with fresh perspective and renewed energy.
In this episode, I open up about the beauty of taking a step back — how stillness can bring clarity, and how to gently move from reflection back into aligned action.
I also share some exciting new research about the neural system surrounding the ovary and what it means for women’s emotional and physical wellbeing in midlife.
We’ll close with a dose of encouragement and a little preview of the meaningful conversations and topics coming your way. 💫
Welcome back to Nourish & Align — where we grow, heal, and rise together.
16 Aug 2025
Smart Supplements: What to Take (and Skip) After 40
Supplements can feel overwhelming—especially after 40 when your body’s needs start to shift. In this episode of Nourish & Align with Candice Nicholls, I sit down with my colleague Kirby to unpack the confusing world of supplements. We discuss what’s truly worth taking, which ones you should test for before spending money, and the common products that may not be doing much at all.
Whether you’re looking to support your hormones, energy, bone health, or overall wellbeing, this conversation will help you invest wisely and confidently in your health.
Kirby is a Registered Dietitian and Nutrigenomics Specialist who takes a functional approach to health. That means she is focused on identifying and overcoming the root cause of your health issues rather than treating them at the symptom level.
She has been in private practice for over a decade and worked with hundreds of patients. She has experienced the pitfalls of the conventional approach to women’s health first-hand and has dedicated her career to helping others avoid and overcome the issues she faced.
If you want to work with Kirby or make an appointment to consult with her, please see her web details and socials below.
https://nutritionbykirby.co.za/
https://www.instagram.com/kirby_rd/
17 May 2025
E005 Calming your farm - how nutrition can minimize inflammation
Kirby is back in this episode and together we tackle the issue of inflammation. How does inflammation show up in the body, what is acute and chronic inflammation and how we can nourish and support ourselves to minimize its effects. Listen and enjoy!
Kirby is a Registered Dietitian and Nutrigenomics Specialist who takes a functional approach to health. That means she is focused on identifying and overcoming the root cause of your health issues rather than treating them at the symptom level.
She has been in private practice for over a decade and worked with hundreds of patients. She has experienced the pitfalls of the conventional approach to women’s health first-hand and has dedicated her career to helping others avoid and overcome the issues she faced.
If you want to work with Kirby or make an appointment to consult with her, please see her web details and socials below.
https://nutritionbykirby.co.za/
https://www.instagram.com/kirby_rd/
I will be part of a workshop on 24th May in Cape Town where we will tackle questions around perimenopause. If you are interested, please see the post on my Instagram.
https://www.instagram.com/candicenicholls/
4 May 2025
Anxiety, mental wellness and perimenopause
In this deeply insightful episode, I sit down with Cindy Manho, Social Work Manager at Cape Mental Health, to explore the emotional rollercoaster that so many women experience in midlife.
With over 11 years of experience as a social worker—and 8 of those years focused on mental health counseling—Cindy offers wisdom and practical tools for navigating the often-overlooked connection between perimenopause, anxiety, depression, and panic attacks.
We talk about:
* Why mental health struggles often intensify in your 40s and 50s
* How to emotionally prepare for this life stage
* Grounding tools to help you manage anxiety and overwhelm
* What to do if medication feels necessary
And a refreshing take on midlife from Traditional Chinese Medicine—where this phase is known as the “Second Spring”
If you need support or counselling, please reach out to Cape Mental Health:
📍 Cape Mental Health – capementalhealth.co.za
📧 Email: info@cmh.org.za
Tel: 021 447 9040
📲 Follow me on Instagram for updates and real conversations about perimenopause and midlife empowerment:
instagram.com/candicenicholls
📧 Email: info@nourishalign.co.za
1 May 2025
E003 Iron and inflammation
I am flying solo on this episode today as I discuss the often-misunderstood link between iron levels and inflammation. As someone who eats an iron and protein rich diet, I was surprised to find my ferritin levels being severely low, leading to symptoms of fatigue, palpitations and increased anxiety (symptoms which also match those of perimenopause). After being sent from pillar to post regarding why and being on iron supplements for two months with very slow increases in my levels, I did some further research and found how to support myself. If you are someone going through something similar, please listen in.
If you want to follow me on Instagram, here is the link:
https://instagram.com/candicenicholls?igsh=MXM2cm42NjBud3Y5dA%3D%3D&utm_source=qr
28 Apr 2025
E002 Fibre, gut health and the menopause transition
Join me and my guest Kirby today as we discuss how fiber can assist us in the menopause transition by helping with blood glucose control, lowering LDL cholesterol, decreasing inflammation and improving the gut microbiome.
Kirby is a Registered Dietitian and Nutrigenomics Specialist who takes a functional approach to health. That means she is focused on identifying and overcoming the root cause of your health issues rather than treating them at the symptom level.
She has been in private practice for over a decade and worked with hundreds of patients. She has experienced the pitfalls of the conventional approach to women’s health first-hand and has dedicated her career to helping others avoid and overcome the issues she faced.
If you want to work with Kirby or make an appointment to consult with her, please see her web details and socials below.
https://nutritionbykirby.co.za/
https://www.instagram.com/kirby_rd/
28 Apr 2025
E001 Jill's Journey
Join me and my colleague Jill Wilkenson as we discuss her journey through perimenopause and menopause. We talk about the symptoms, management and support that is needed, and we discuss how women in this age group need better support and care. Come laugh with us as we challenge the current paradigm and hope to create more awareness and empowerment for women.
28 Apr 2025
Intro episode
In this short introduction, I share who I am and why decided to start this podcast platform. As a health professional I was discouraged by the lack of knowledge and support for women over 40 and especially those of us navigating perimenopause. Please take a listen and I hope you can find hope and answers that can support you on your wellness journey.
Podcast Authority Score: 9 / 100
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