The Wellness Hacks that Keep Perth’s Queen of Health, Nikki Heyder, Glowing from Head to Toe

The Wellness Hacks that Keep Perth’s Queen of Health, Nikki Heyder, Glowing from Head to Toe


First up, briefly tell us a bit about yourself and what you do!

I am a nutritional therapist, counsellor, and co-director of Pure + NOOD here in Perth. As a therapist + counsellor, I work one-on-one with predominantly women in helping them to achieve their health and wellness goals (whether that be diet, hormones, weight management, stress, sleep, or gut issues).

For Pure + NOOD, I design our menus, and manage the branding and the marketing of the business. I get hands on in the kitchen and ensure that our brand and products look/taste amazing, are highly nutritious, and that we manage to get our product into the hands of as many people as possible.

On top of all that I will be a qualified yoga teacher as of the middle of November – I am currently half way through my YTT with Power Living and am absolutely loving it.

I love what I do – being able to help people with their health journey is one of the most rewarding jobs you could ask for.

What time do you wake up most days and how many hours of sleep do you aim for?

I am usually up for 6am or 6:30am during the week and then 7:30am on the weekends. I NEED my sleep – I’m not in the happiest of moods if I get less than 6 hours. Ideally I like to get 7 to 8 hours every night.

Describe a typical day of eating for you.

It really depends what I have on I guess. If I have time in the morning I always make myself a cooked breakfast with eggs, and sauteed kale, and lemon and garlic and a piece of sourdough. Or perhaps baked beans or something like that.

If I don’t have time, it’ll be a coffee and a smoothie, or a coffee and a piece of toast with avocado and vegemite on the run (alas, we are all only human right?). Lunch will either be leftovers from dinner, or a soup, or a random bowl of whatever’s going in my fridge – so perhaps some roasted sweet potato, a handful of brown rice, some rocket from the garden, some chickpeas or hummus, sauerkraut, avocado and some seeds. I always have a green juice – that’s a non-negotiable. Lucky I own a juice company hey?

Dinner is usually a bit more creative – anything from an Indian curry, through to Asian baked salmon, through to homemade dumplings. It really depends on my mood. Maybe just watch my Instagram stories and you’ll get a better idea haha.

If I eat out, I loveeeeee Japanese food. Or Mexican… or if I’m really feeling like something comforting, a homemade pasta and a salad will do my soul wonders.

I know what foods make me feel good, so I just stick to those things and when I want to indulge, I do! And I certainly don’t feel bad about it.

Tell us about your daily beauty routine! What are your non-negotiables for looking and feeling your best?

To be honest I don’t have a strict beauty regime. For me your skin is a pretty good reflection of what is going on inside you, so with that in mind, I obviously watch what I eat and how much water I drink.

Hydration is crucial for skin… as are essentially fatty acids, Vitamin A, Vitamin C, and zinc… so I always make sure my diet is packed with the nutrients I need to keep my skin glowing. Removing sugar and dairy from my diet also did wonders for my skin back when I cut them out for good. The other thing I would say is that I don’t wear a lot of makeup cause I feel like it clogs my pores and whenever I do wear make up for a few days in a row, I definitely notice that it is redder and a lot more dry.

I recently went to Lauren Wood Skin Clinic in Karrinyup to get a skin consultation and ensure that I was using the right cleanser, and day/night moisturiser and they were SUCH a huge help in allocating products specifically for my skin type.

Do you take any supplements, vitamins or special wellness elixirs? If so, we’d love to know!

I don’t really take anything religiously apart from magnesium. I take magnesium glycinate powder because I exercise most days and sometimes my job can be a bit stressful. Many of us are magnesium deficient and I find that it helps my muscles to relax, allows me a good sleep, and being one of our most important minerals, it’s super important that my body is getting enough of it.

In winter I will take a Vitamin D supplement and sometimes a zinc/vitamin C combo to protect me from getting sick. If I’m feeling run down or lethargic and I know that I have been stressing and doing a lot of running around, then sometimes I’ll take an activated B complex (but that depends on what’s going on in my life at the time) as well as something like the WelleCo greens powder just to ensure that I am getting my micronutrients where I may not otherwise be getting them through my diet.

Do you have an evening wind-down ritual?

A glass of wine! Haha. I love cooking dinner – for me it signifies the end of the day and I get excited about what to make and how it’s going to taste. My housemate and I are really close friends and both work really hard in our own businesses, so we always wind down with a big chat/summary of our days, a glass of red wine or a tea and a delicious dinner. I’ll then have a shower and tuck into bed with a good book. I always make sure I have my lavender diffuser puffing away in my room to ensure a good sleep.

What are your top 3 wellness non-negotiables?

Sleep well. Eat well. Surround yourself with people who bring out the very best in you (and who make you laugh A LOT).

What’s your fitness routine and/or favourite way to get sweaty and where’s your go-to?

I love yoga – hence why I am doing my teacher training. It offers so much to me both physically as well as spiritually. I love the philosophy of yoga and see it as a practice which can be applied to everyday life (not just when you’re on the mat). My go to yoga class is at Power Living in North Perth. When I can, I will attend one of Rhyanna’s classes (my Pure + NOOD business partner) at her studio in Mosman Park.

When I want to get sweaty I head to Bike Bar in Claremont. I would NEVER have thought that I would love a spin class but they had me hooked after the first one. The music is so much fun, the instructors are awesome and you feel great once you’re done! Other than that, I walk a lot – whether it be a few blocks with my fur baby Bella, or whether it be an hour of power through Kings Park with my housemate Courtney.

If you could only wear one brand of activewear for the rest of your life it would be…

Definitely Lululemon – I think I still have some Lululemon tights and crops from about 5 years ago which look brand new! The quality of their garments is incredible.

Are you into any woo-woo wellness trends? (think crystals, sageing, tarot cards etc)

I’m inquisitive into everything really. I grew up in Bali so I guess that sets you up for being pretty open to most things. I definitely believe in ‘clearing energy’ when a room feels stuffy or when there has perhaps been negative emotions had within a space. Whether that be simply through opening the windows and doors to clear it out, or whether it be burning sage or sandalwood.

I have completed my Reiki Practitioner Training and so I also believe strongly in the exchange of energy between people and things and how that can be good or bad and how it can shape someone’s emotions. I find Tarot interesting – I’ll never say no to a reading but I always take it with a grain of salt.

I diffuse oils in my house and bedroom which helps me to feel calm, or concentrated, or energised (depending on what vibe I’m going for). I like the concept of crystals and the energy that they might have to heal. I think with most of these things it’s all about perception right? If you believe that a certain crystal is going to make you feel better, or calmer, or open your heart to be more receiving of love, then it’s highly likely that it will due to your own belief in it. I’m a pretty open book as you can see. I’ll try most things once and I choose to view my life and live my life as positively as with as much good intent as I can each day!

What’s your dream wellness vacay?

Always somewhere tropical. I don’t really care where. Give me a book, some yoga, a beach, a calm expanse of ocean, and a massage, and I’m a happy little lady.

And lastly… do you have any top secret tips you use to keep looking / feeling great?

The biggest tip I can give you is to learn to listen to your body and ‘check in’ often. It blows me away how many people are disconnected to their own bodies or who go about their days with pretty serious symptoms of being ‘unwell’ thinking that they are totally normal. Before you embark on any diet, engage in any fitness routine, buy any ‘wellness product’, make sure you actually spend the time needed to listen to what your body is telling you – once we can master that skill, all of the answers that we need will be right in front of us. And that applies to our physical bodies, our lifestyle, as well as to our spiritual and emotional bodies too.

Every single body is different so the quicker you become at understanding your own, the better you will be at looking after it.


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