What if your Sundays could set the tone for a week that actually feels calm, intentional, and aligned instead of rushed, stressy and reactive?
In this episode, I’m sharing the exact Sunday Reset process I use to bring structure, space, and flow into the week ahead. This isn’t about perfection or productivity for the sake of it, it’s about creating a rhythm that supports your energy, your health, and your peace of mind.
You’ll learn how to plan your week in a way that feels doable, not demanding, while leaving space for joy, creativity, and the things that truly light you up.
Key Takeaway:
Your Sunday Reset isn’t about doing more, it’s about creating space for what truly matters.
When you plan with intention, you stop negotiating with yourself, stay consistent, and make healthy living simple and sustainable.Ready to Go Deeper?
If you’d love support creating your own rhythm of health, structure, and flow, this is exactly what I help my clients with.
Together, we’ll build the systems, habits, and mindset that make consistency feel natural so you can show up as your healthiest, most aligned self.
Find out more or apply to work with me: https://the-root-cause.co.uk/naturopathic-nutrition-enquiries/
Nikki x
In this episode, we explore what really keeps us stuck in survival mode, it’s not just the food you eat or how you move your body. It’s who you’re being every day.
So many people are living as who they think they should be: in jobs that drain them, relationships that silence them, friendships full of drama, and environments that don’t feel peaceful. And the body feels it all.
Chronic stress from inauthentic living triggers cortisol overload, disrupts hormones, damages blood vessels, weakens the immune system, and even speeds up cellular aging. This isn’t just about mindset... it’s biology.
Your body can’t heal in a life that doesn’t feel safe.
It heals when you’re living as who you truly are.
💻 Website: nikki.spencer@the-root-cause.co.uk
📸 Instagram: @therootcause1
A short update while I recover, no full episode this week, but I wanted to check in.
Back in full force next week.
Nikki x
This week’s episode is a short, reflective one.
I share something that happened during a yoga class this morning, a simple reminder from the teacher that really landed with me: be compassionate with yourself.
It made me think about how easily the inner critic creeps in, especially when we’re busy, and how even with all the self-awareness tools we have, we still need to be conscious enough to use them.
I also talk about something from Roxie Nafousi’s book on confidence...her idea of the inner heckler and inner cheerleader and how that links so closely to our health. Because when that critical voice takes over, it doesn’t just affect our mindset; it impacts our habits, our motivation, and how we care for ourselves.
In this episode, I explore:
How to notice when the inner critic takes over
Simple ways to channel your inner coach instead
Why compassion, not criticism, supports real progress with health and wellbeing
It’s a gentle reminder that we don’t need to silence the critic ....just not let it run the show.
Hope you enjoy.
Nikki
Feeling anxious, bloated, emotional, or just not like yourself lately? Your progesterone levels might be out of balance.
In this episode, we unpack what happens when this calming, grounding hormone runs low, from mood swings and sleep issues to weight gain and hormone chaos.
You’ll learn why it happens, how to spot the signs, and simple, natural ways to support your hormones, so you can feel calm, confident, and back to yourself again.
Did this episode resonate with you? Let me know - you can find me @therootcause 1 on insta...or send me email nikki.spencer@the-root-cause.co.uk
If you would like to work with me, I am now taking bookings for November 2025.
Nikki x
We all start health routines with good intentions, to feel better, eat well, move more. But sometimes those same habits start running the show and become a source of stress.
In this episode, we explore what happens when healthy becomes harmful: when wellness turns into pressure, tracking becomes control, and joy disappears.
I’ll share real stories, my own experience with an unsustainable morning routine and practical steps to reset. If your health to-do list feels heavy, this episode will help you find balance, trust your body again, and build habits that feel good not just “look” good.
If you enjoyed this episode please take the time to rate and review - it helps get the podcast out to others that may find it helpful.
Big love, Nikki x
Hair loss is one of the most common concerns I hear from women in my practice and it’s often a sign that something deeper is going on inside the body. In this episode, I’m sharing the key reasons behind hair loss, from thyroid issues and nutrient deficiencies to stress, hormone changes, and even medications like Ozempic®.
You’ll learn what might be driving your hair loss and how to start supporting healthy regrowth from the inside out.
If you found this helpful, share it with a friend or leave a quick review as it helps others find the show.
Want to work with me? Email me nikki.spencer@the-root-cause.co.uk to enquire. Availability for October now being released.
Nikki x
Why is it so easy to brush your teeth every night… but so hard to stick to the habits you really want, like exercising, eating well, or following a health protocol?
In this episode, I dive into Gretchen Rubin’s book Better Than Before and her brilliant framework of the Four Tendencies — Upholder, Questioner, Obliger, and Rebel. Understanding your Tendency can completely change how you approach habits, because it helps you work with your personality instead of against it.
I’ll share:
Why some habits feel effortless, while others feel like a battle
A breakdown of the Four Tendencies, with everyday examples
How knowing your Tendency can help with health habits like taking supplements, exercising, eating well, and following a practitioner’s protocol
My own experience as an Upholder with a Questioner streak and how that plays out in real life
By the end, you’ll see that building healthy habits isn’t about sheer willpower it’s about tailoring them to suit your personality.
📚 Better Than Before by Gretchen Rubin
Want to take the quiz to see what tendency you are? https://gretchenrubin.com/quiz/the-four-tendencies-quiz
✨ If you enjoy this episode, don’t forget to subscribe, leave a review, or share it with someone who’s struggling to make a new habit stick.
Let me know which one you are @therootcause1
Nikki
Perfectionism shows up in sneaky ways when it comes to health: waiting for the “perfect time” to start, quitting after a slip-up, or feeling like small steps don’t count. The truth is, perfection is the enemy of progress.
In this episode, I share a story from a fitness class in Spain that highlights how easily we can talk ourselves out of showing up and why it’s the small, imperfect actions that actually move the needle.
If you’ve ever felt stuck because you couldn’t do it “right,” this conversation will remind you that messy action is still action, and it’s how real change happens.
If you enjoy listening to the podcast, I would love for you to leave me a review/rating!
Want to discuss you health? Contact me at nikki.spencer@the-root-cause.co.uk to book your discovery call today.
Nikki x
We all know stress takes a toll but what’s actually happening inside your body when you’re stuck in “fight or flight” mode? In this episode, I break down the three phases of stress and explain how your adrenals keep you going… until they don’t.
We’ll explore what happens physiologically when stress is prolonged, why cortisol can wreak havoc on everything from your thyroid to your digestion, and how this chaos can show up in real life as fatigue, cravings, pain, IBS, migraines, or even autoimmune flares.
Most importantly, I’ll share some practical ways to support your adrenals through nutrition so you can support your body to move from wired and tired to balanced and resilient.
What you’ll learn in this episode:
The three phases of stress and how they show up in daily life
How prolonged cortisol secretion drives inflammation, fatigue, and hormone imbalances
Why stress impacts your thyroid, digestion, immunity, and reproductive health
Signs of so-called “adrenal exhaustion” and what that really means for you
Practical strategies to support your adrenals through diet, blood sugar balance, and key nutrients
As always, I would love to hear what your thought of this episode or what you would love to hear more of in the future.
You can message me on Instagram @therootcause1 or email me at nikki.spencer@the-root-cause.co.uk
Share this with a friend who might find it helpful.
Nikki x
This week I’m taking you behind the scenes, both in my life here in Spain and inside my practice.
We’ve been here just over a month, the kids are about to start school, and after a month of settling into new routines, football clubs, and Spanish life, I’m finally feeling grounded and ready to dive deeper into client work.
In this episode, I’m sharing what’s on offer right now if you’ve been curious about working with me:
💛 The Radiance Method: my 3–4 month signature coaching programme for women who are done with surface-level fixes and want to finally understand why they’re stuck in exhaustion, mood swings, horrendous periods, brain fog, cravings, and stress-reactivity. We use functional testing like HTMA and a 2-week CGM, plus mindset work, Radiance Rituals, and personalised nutrition + lifestyle shifts to create lasting transformation.
🌸 The Radiance Reset: my 6-week HTMA mini programme. Perfect if you’re not ready for the full programme yet, but you want to uncover your mineral pattern and finally get clarity on why you’re tired, craving sugar, snappy under stress, or seeing changes in your hair, skin, and nails. And if you choose to continue into The Radiance Method, the full investment in Reset can be credited towards it.
🌿 MetaXplore Gut Testing: for anyone struggling with bloating, IBS-type symptoms, or wanting to understand their microbiome better.
This is a real behind-the-scenes chat — part personal update, part deep dive into why I’ve created these offers and who they’re designed to help.
If you resonate with what I describe , feeling like you’re on a treadmill of exhaustion, snapping at loved ones, doubting yourself at work, or having periods that stop you in your tracks this episode will show you the kinds of support available to help you finally get to the root cause.
Resources + Links:
DM me on Instagram: @therootcause1
Book a free discovery call: www.the-root-cause.co.uk
Email me: nikki.spencer@the-root-cause.co.uk
Also I would LOVE to know what you want to hear more of...feel free to drop me your thoughts :)
Big love,
Nikki x
Your skin is never just about your skin. If you’ve been dealing with acne, eczema, rosacea, or stubborn skin flares, the answer often lies deeper... in your gut.
In this episode, I unpack the powerful connection between the gut and the skin, and why true skin healing is multifaceted. We’ll explore:
The gut–skin axis and how dysbiosis drives inflammation
The role of hormones, blood sugar, and sebum in acne
Why liver health + toxic load matter for radiant skin
Key nutrients and practical food shifts for gut + skin repair
How your skin barrier and microbiome fit into the bigger picture
And if you’re ready to go deeper, I introduce my 1:1 3 month Gut Health Programme, including a comprehensive stool analysis that maps out what’s really happening in your gut, so you can finally stop guessing and start healing.
✨ Resources + Links:
DM me “GUT” on Instagram @therootcause1 or email me nikki.spencer@the-root-cause.co.uk to find out more
For Norwich locals: www.thenorwichfaceandbodyclinic.co.uk for external skin barrier support alongside internal healing
Because your skin deserves more than a quick fix. It deserves radiance... and so do you.
Nikki xx
Your environment has a bigger impact on your health, hormones and energy than most of us realise.
From the clutter in your home, to the plants and garden space you nurture, the pets you cuddle daily, or even the make-up and cleaning products you use. Small shifts in your surroundings can support digestion, hormones, mood and overall wellbeing.
I hope this episode inspires you shift your space for improved health, energy, focus and vitality!
Resources & mentions:
- Air purifying plants: Peace Lily, Snake Plant, Spider Plant, Aloe Vera
- Clean makeup brands: Ilia, RMS Beauty, Merit, Jones Road
If you loved this episode, hit subscribe, leave a review and share with a friend who might need a little more radiance in their life.
I would love to see the shifts you are making in your environment to improve your health - tag me in your insta stories @therootcause1
To work with me: www.the-root-cause.co.uk
Nikki x
You don't need more willpower...you need health goals that are built around YOU and your values!
In this episode I talk about how true radiant, lasting health comes from your deepest why and your core values, not the latest trend or someone else's routine. I will discuss how you can find your own health compass - your personal values, plus how you can anchor your daily habits to those values. This is how you make lasting change.
Whether you want more energy, "balanced" hormones, better focus or simply to feel radiant again, this episode will help you really connect to your health goals to what actually matters to you - so you can create a lifestyle that is true to you and one that lasts.
Links and resources:
- follow me on Instagram @therootcause1
- work with me: www.the-root-cause.co.uk
Nikki x
I’m officially recording this from sunny Spain while on annual leave. We’ve just moved into our new villa, and it’s been a full-on few days settling in. With all the chaos of moving, organising, and adjusting, I wanted to keep today’s episode light.
In this episode, I’m sharing three simple things I’m loving right now that are helping me stay grounded, hydrated, and connected to myself in this season of transition. These are small but powerful rituals that have made a big difference in my energy and mindset and I hope they inspire you, too.
A quick update on our move to Spain and what life looks like right now
Why I’ve been relying on adrenal cocktails for mineral support and real hydration (plus the exact ingredients I use)
How rebounding is keeping me moving in a joyful, no-pressure way
The science behind activations for mindset, subconscious support, and nervous system regulation
🔗 Get 10% off electrolytes and collagen via Healf using link:
https://www.healf.com/therootcause
🎧 Listen to the Rebounding Episode: Episode 18
If this episode resonated with you, I’d love to hear what you’re loving right now. Tag me on Instagram @therootcause1 or drop me a DM.
And if you’re curious about my upcoming Radiance Rituals audio series, make sure you’re subscribed to my email list for upcoming information. Email me nikki.spencer@the-root-cause.co.uk and ill add you so you don't miss a thing.
Big love,
Nikki x
In this episode, I sit down with the amazing Fai, founder of the Fai Method, a trauma-informed breathwork guide with 26 years of experience in NHS mental health and neurodiversity.
We dive deep into the power of breathwork, stress management, and somatic embodiment. Fai shares her expertise in Conscious Connected Breathwork.
💡 In this episode, you’ll learn:
The power of breathwork for stress relief
Fai’s unique approach to Conscious Connected Breathwork
Practical tips to incorporate breathwork into your life, even at home!
I can’t wait for you to listen and feel inspired to bring more breath and calm into your day.
Find Fai:
Instagram: @thefaimethod
Website: www.thefaimethod.comFind Me:
Instagram: @therootcause1
Website: www.the-root-cause.co.ukBig love,
Nikki
In this episode, I’m sharing a behind-the-scenes update on a big life shift, our family’s move to Spain. I talk about what drew us there, how this decision reflects deeper changes in how we want to live, parent, and grow, and how it connects to my own expansion in business. It’s about magnetism, aligned choices, and creating space for more joy, connection, and purpose. If you’re craving change or rethinking your own pace of life, this one’s for you.
Keep updated with what is coming next:
instagram: @therootcause1
Or join the email list by emailing: nikki.spencer@the-root-cause.co.uk
Come and say hi :)
Nikki x
In today’s episode, we’re diving into a different kind of rest. The kind that goes far beyond just getting a good night’s sleep. Inspired by the work of Dr. Saundra Dalton-Smith, we explore the 7 distinct types of rest we all need to feel truly restored and radiant.
You’ll learn how to recognise the specific types of rest you're missing, how rest is different from relaxation, and why burnout can persist even if you’re technically "resting."
We also touch on themes from The Hustle Cure by Angelica Malin, and explore how rest becomes a radical act of self-reclamation in a culture that equates worth with productivity.
Physical Rest – Passive (sleep, naps) or active (stretching, massage, yoga)
Mental Rest – Calming the racing mind; white space, journaling, screen breaks
Sensory Rest – Reducing overstimulation from light, sound, noise, screens
Creative Rest – Reconnecting with awe, beauty, and inspiration (nature, art, music)
Emotional Rest – Safe spaces for full expression; not having to perform or hold it all
Social Rest – Time with nourishing, non-draining people — or solitude when needed
Spiritual Rest – A sense of belonging, purpose, connection beyond the self
Have you been giving yourself the right kind of rest?
What kind of rest are you craving most right now?
Connect with me on Instagram @therootcause1 or share your reflections. I’d love to hear what this brings up for you.
📚 Resources Mentioned:
Sacred Rest by Dr. Saundra Dalton-Smith
The Hustle Cure by Angelica Malin
Nikki x
In this episode, I share my clinical take on the rising trend of weight loss injections like Ozempic and Wegovy. While these medications are gaining popularity, I explore what I’m seeing in practice, particularly when it comes to energy, appetite, gut function, and long-term health implications. This isn’t a deep-dive into the pharmacology, but rather a real-world reflection from someone working closely with women navigating weight, metabolism, and mineral imbalances.
Whether you’re considering injections or just curious, this is a space for honest, supportive conversation.
I would love to know your thoughts on it! DM me @therootcause1 or drop your comments on this episode
Nikki x
In this episode, I explore the powerful connection between how we see our lives and how we feel in our bodies.
I share how a rainy hike in the Lake District reminded me that joy often lives inside the imperfect, and how romanticising the little moments: your morning coffee, a tidy desk, soft music...can do more than lift your mood.It can actually regulate your nervous system, support your hormones, and become a tool for healing and radiance.
We dive into the science behind this and how the art of intentional focus can transform your day, from the inside out.If you’re craving more calm, connection, and beauty in your life, this one’s for you.
How do you romanticise your life? Let me know by sending me a DM or tag me in your stories @therootcause1
Nikki x