In this powerful and thought-provoking season finale we welcome Dr Nighat Arif, a GP, women’s health specialist, and familiar face in medical broadcasting, known for her warmth, honesty, and no-nonsense approach to health education.

From her beginnings as a “TikTok doctor” during the pandemic to becoming one of the UK’s most trusted medical voices, Dr Nighat has made it her mission to bring clarity, compassion, and cultural sensitivity to conversations around women’s health. Her work is driven by a deep passion for breaking down stigma, shame, and medical taboos—especially in underrepresented and marginalised communities.

Together, we unpack three critical—and often misunderstood—topics:

PMDD (Premenstrual Dysphoric Disorder):

What is it? Why is it so often missed? Dr Nighat demystifies this severe hormone-related condition and calls for better diagnosis, treatment, and support for those affected.

Endometriosis & Autoimmune Disorders:

Is there a deeper link? We explore how endometriosis often coexists with chronic inflammatory or autoimmune conditions, and why women’s pain is still too easily dismissed.

Rethinking Pain Relief in Gynae Procedures:

Why is pain management still not standard in many routine procedures like coil insertions or biopsies? Dr Nighat challenges the medical norms and shares how clinicians can offer more empathetic, consent-based care.

Listen now for a highly educational, informative conversation with one of the UK’s most trusted voices in women’s health and medical care.

To find out more about Nighat you can follow her on instagram at @drnighatarif.

Her brilliant book The Knowledge can also be found online and in all good bookshops.

We are proud to present this episode to you In partnership with @mpowder.store — supporting women through every phase of midlife with evidence-based supplements and honest conversation.

For more wellbeing and lifestyle visit The Capsule at www.thecapsule.co.uk

Get involved with our community and join us on Instagram & YouTube

In this week's inspiring episode, Natalie is joined by Lavina Mehta MBE — wellness coach, author, TEDx speaker, and a woman redefining what midlife looks like for women..

After years of balancing motherhood and a corporate career, Lavina’s journey into health and fitness came later in life, retraining as a personal trainer in her 40s — motivated by a deeply personal mission to support not only her own wellbeing, but the health of her loved ones and her community. Her work quickly grew beyond the gym floor. During the pandemic, she became a guiding voice for many, launching free virtual workouts for all ages — including multilingual sessions for older adults, and inclusive content designed to reach those who often feel left out of traditional fitness spaces.

For her outstanding contribution to health and fitness — particularly in underserved communities — Lavina was awarded an MBE during the Covid-19 pandemic, recognising her dedication to keeping the nation moving in one of its most difficult chapters.

Today, Lavina continues to advocate for a simpler, more compassionate approach to wellness — one that focuses on feeling good, rather than striving for perfection and she aims to reframe menopause, encouraging women to see the transition as a joyful, optimistic time that should be celebrated.

We discuss her brilliant platform Feel Good with Lavina and her brand new book The Feel Good Fix. Whether you’re already active or just beginning to prioritise your health, Lavina’s message is clear: feeling good should be simple, inclusive and joyful.

For more from Lavina you can follow her on instagram at @feelgoodwithlavina

The Feel Good Fix is available online and in store at all good book shops.

For more wellbeing and lifestyle visit The Capsule at www.thecapsule.co.uk

Get involved with our community and join us on Instagram & YouTube

In this powerful and insightful episode of Women & Wellbeing, we sit down with Dr. Lafina Diamandis—a specialist GP and integrative health expert—to explore the complex human experience of burnout in the modern world. From the science of stress to the healing power of nature, this conversation offers a fresh and deeply human perspective on wellbeing.

Dr. Diamandis brings her unique expertise at the intersection of conventional medicine and holistic health to unpack how our increasingly digital, fast-paced lives are clashing with the way humans have evolved. Together, we delve into the critical role of the gut-brain axis, the therapeutic potential of reconnecting with the natural world, and why burnout is more than just fatigue—it’s a sign that something deeper is out of alignment.

Key Discussions Points in This Episode

• Understanding the gut-brain axis and how it impacts mental health
• The difference between medical and holistic approaches to stress and burnout
• Why burnout isn’t just a buzzword—and how to recognize the early signs
• Tools and strategies for restoring balance in body and mind
• Why modern life might be making us sick, and what we can do about it

Listen in for an educational, insightful conversation that looks at the ancient human connection to nature—and what we’ve lost in the digital age.

We are proud to present this episode to you In partnership with @mpowder.store — supporting women through every phase of midlife with evidence-based supplements and honest conversation.

Learn more about MPOWDER: @mpowder.store or at www.mpowder.store

For More from Dr Diamandis you can follow her on instagram @drldiamandis

For more wellbeing and lifestyle visit The Capsule at www.thecapsule.co.uk

Get involved with our community and join us on Instagram & YouTube

In this brand new episode, Natalie sit’s down with Emily Tierney — acclaimed West End actress, content creator and long time friend, to talk reinvention, resilience, and what it really takes to pivot your career when the world changes overnight. Emily opens up about her life on stage, the magic (and grind) of musical theatre, and how the pandemic forced a creative shift that led her into the fast-moving world of content creation.

The pair reflect on their shared time in the West End cast of Wicked with Emily opening up on her journey from ensemble to the coveted role of Glinda paving the way for Emily to step into the role of leading lady. She talks at length about the snobbery she faced when, after realising the fragility of the acting industry, she chose to develop her creator career but by choosing to ignore the negativity, she is living a happier, more fulfilled life that is not only lucrative but also gives her full creative freedom and flexibility.

Emily & Natalie explore the many hats a content creator wears, from writer, producer and editor to brand partner and creative director, and the importance of carving out your own USP. Emily notes she is passionate about sharing what she’s learnt and believes women should encourage other women, allowing everyone to create their own space in the digital landscape.

This episode dives deep into the power of storytelling in all its forms, navigating self-worth through career transitions, and why women supporting women isn’t just a mantra — it’s a necessity.

We are proud to present this episode to you In partnership with MPOWDER — supporting women through every phase of midlife with evidence-based supplements and honest conversation.

Follow Emily on Instagram: @emilytierneyofficial

Learn more about MPOWDER: @mpowder.store or at www.mpowder.store

Connect with us on Instagram: @officialcapsule

For more wellbeing and lifestyle visit The Capsule at www.thecapsule.co.uk

Get involved with our community and join us on Instagram & YouTube

In this inspiring episode of Women & Wellbeing Natalie is joined by BAFTA winning actress Chanel Cresswell for an open and empowering conversation about appreciating the beauty of ageing, the power of female storytelling and the small yet impactful ways we can support our mental health through supplements, movement and connection.

Together, Natalie and Chanel delve into Chanel’s illustrious career, the challenges she’s faced in the TV & Film industry and the roles that have shaped her perspective both on life and herself with notable anecdotes including the weight of portraying Coleen Rooney, her BAFTA win for This is England and a special birthday filming Guy Ritchie’s The Gentlemen.

The pair also discuss Chanel’s approach to health and wellbeing with Chanel revealing her love of yoga and how her attitude towards exercise and fitness has changed since entering her 30’s. Chanel also notes how supplements play a key role in her overall wellness and cognitive function and shines a spotlight on the benefits of Lion’s Mane.

In a reflective part of the conversation Chanel looks back on her career and the women who’ve inspired her, championing female directors and writers and those close to her inner circle. She highlights the importance of self love and kindness as we age and the deep respect she has for the women in her life.

Listen in for an inspiring, heartfelt conversation with one of the U.K’s leading acting talents.

For more wellbeing and lifestyle visit The Capsule at www.thecapsule.co.uk

Get involved with our community and join us on Instagram & YouTube

In this week’s episode Natalie is joined by registered Menopause Nutritionist & Author Emma Bardwell to talk all about her brand new book The 30g Plan and how our nutritional needs change as we head towards mid life. From slower digestion to decreasing muscle mass Emma unpacks the varying transitions our bodies face as we enter perimenopause and menopause and how our diet can have a significant impact on the intensity of symptoms.

Emma details the need for more protein and fibre as we age and notes how her own experience with entering perimenopause and the concerns her patients expressed inspired her to create her brand new book The 30g Plan. Explaining that, in an age of misinformation and click bait she felt women entering midlife needed a resource that was scientifically backed whilst being easy to follow when it came to understanding their nutritional needs. During the conversation Emma also notes how our hormonal changes impact digestion and how it is vital that we pay attention to this often taboo area of our health in order to maintain optimum wellbeing as we begin to experience perimenopause, highlighting that many women can suffer with bloating and other uncomfortable symptoms that lead to lack of confidence and decreased vitality.

In a highly informative part of the chat Emma gives her verdict on the use of supplements to boost overall wellness alongside helpful advice on getting the best nutrition on a budget. Listen in for a dynamic, informative chat on food, nutrition and wellbeing with one of the UK’s most trusted experts.

For more wellbeing and lifestyle visit The Capsule at www.thecapsule.co.uk

Get involved with our community and join us on Instagram & YouTube

In this week's episode Natalie is joined by Hair Stylist & Windle Lab Founder Paul Windle to talk how our hormones effect our hair in midlife and how the ethos of quality over quantity has ensured Windle’s continued success. With his impressive career spanning over 5 decades and London salon open for 37 years, Paul brings his expertise and insight to this highly informative episode.

As a former founder of cult hair line Bumble & Bumble Paul was responsible for bringing the brand to the U.K. before subsequently moving on to developing his own range of products at the Windle Laboratory. Renown for their ingredient led properties, Paul turned his back on the corporate approach of mass production in favour of developing high quality products, conceived to meet his customers needs.

Elsewhere in the conversation Paul unpacks the reasoning for hair loss both post partum and in midlife and offers up helpful advice for boosting hair growth with easy diy methods. He also discusses the role that iron plays in hair growth and how our body utilises serum ferritin, noting that it is advisable to get this level checked when experiencing hair loss. Paul also reveals how it is often our hair density that changes during our perimenopause and menopausal years which can give the illusion of hair loss.

Listen in for an educational and insightful episode with one of the leading voices in haircare.

For more wellbeing and lifestyle visit The Capsule at www.thecapsule.co.uk

Get involved with our community and join us on Instagram & YouTube

In this week’s episode Natalie is joined by GP & Hormone Specialist Dr Sohère Roked to talk the importance of hormonal balance in midlife and how adopting a holistic approach to our wellbeing could be the key to a smoother, happier menopause.

Discussing the vital role that testosterone plays in a women’s overall health and wellbeing, Sohère shares her expert insight on how she works with her patients to optimise their hormones, unpacking the different versions of HRT and giving a detailed description of her approach from diagnosis to treatment. She remarks that in order for women to receive the best care it’s imperative that they actively get in tune with their bodies, tracking cycles, mood and sleep in order to provide their doctor with as much information as possible in order for them to receive most informed and effective treatment.

Later in the conversation Dr Roked busts the myths around pregnancy in perimenopause with Sohère again providing an in depth account of how women in perimenopause become pregnant and how the right hormonal care can help with fertility. The pair also discuss the common concern of low libido in perimenopause and menopause with Sohère detailing that whilst HRT can be helpful it is advisable to consider all aspects of our wellbeing to address this symptom.

Shining a light on mental health in mid life, Dr Roked notes she often recommends wellbeing practices before medication and the importance of considering the negative impacts of alcohol as we approach mid life.

Listen in for expert advice and insightful commentary on women’s hormonal health and wellbeing.

For more wellbeing and lifestyle visit The Capsule at www.thecapsule.co.uk

Get involved with our community and join us on Instagram & YouTube