Nicola, what’s making you feel wildly alive right now?

Spring! Longer days, sunshine on my face and big walks with my Cobberdog, Fred.

Over The Back Fence, your brilliant podcast with your bestie Di, is a celebration of people. Do you have a most-memorable episode?

We love every guest, and each one leaves us with a gift, whether it's a piece of wisdom, a story or a new way of looking at life. A few that stay with me: Eir founder, Lisa Walker, and her Year of Yes! Always a good reminder to say yes. (Yes, that's Lisa in the pic below). The late Dr Gladys McGarey, who was running late for our Zoom because she was out on her tricycle. Over 100 and still living fully. Ita Buttrose, a true trailblazer: stop apologising and never give up. And Marisa Peer: happiness is an inside job. It's a choice.

What have you discovered about yourself lately that you rather like?

That I'm loving this chapter of my life. Walking the Cape to Cape in WA with my girlfriends, I felt strong, happy and so grateful, and we laughed the whole way.

Name one thing you do for your health every single day?

Smile. It costs nothing and it's contagious.

We know you love to dance, chat, laugh and find more joy in every day. What has made the biggest difference to how you feel after 40?

Sleep. After years of young children and long-haul flying, I now protect it, and I feel the difference in everything.

What does exercise look like for you now and how has that changed in the past decade?

Daily walks, often in my weighted vest, plus yin yoga and light weights. I no longer jog. Now it's about strength, balance and feeling good.

What’s the first thing you do when you wake up every morning?

Drink a big glass of water.

What’s currently on your bathroom shelf that you’d immediately buy again?

My Eir supplements, especially Reboot.

What would you like women to stop apologising for?

Taking up space. Saying no, resting, changing our minds, wanting more. As Ita Buttrose told us: stop apologising.

What are you doing now because you want to feel fantastic at 70?

Looking after mind, body and spirit. I stretch, keep my brain busy, stay close to old friends and keep making new ones. And Eir supplements, especially for my bones.

The Eir Quickie

1. Strength, cardio or a long walk with a friend? A long walk with a friend, every time.
2. Heels, trainers or barefoot? Barefoot.
3. Bed at 9pm or out at 9pm? Bed at 9pm.
4. What are you reading / watching / listening to? Reading: All Heart by Mick Fanning, plus plenty of travel research for our Over the Travel Fence trips to India, Bhutan and Antarctica. Come join us! Watching: Love Con Revenge on Netflix. Listening to: Olivia Dean, and always an audiobook on the go.
5. Five women. One dinner table. Who's coming over? Women from every chapter of my life. Anna, my oldest school friend from Melbourne. Kelly, my US friend and partner in inspiring talks, which is how we came to see Oprah, so she gets a seat too. Zora, who I met at a health retreat in Phuket and now catch up with all over the world. And of course my back fence bestie, Di.

About Nicola

Nicola Dale is co-creator and co-host of the brilliantly chatty podcast Over the Back Fence with her longtime friend and Sydney neighbour, Di Edwards. Nicola spent 34 years as international cabin crew and now you can travel with the girls to India, Bhutan and Antarctica as part of their latest venture, Over the Travel Fence. Listen to them, wherever you get your podcasts, watch them on YouTube and follow them on Instagram. Enjoy!