Stronger Bolder Wiser – Details, episodes & analysis

If you’ve ever looked down at your belly in your 40s and thought… “Where did that come from?” this one’s for you. I first discovered Angela Foster through The High Performance Health podcast which  I binged. I was left thinking, “where has this woman been all my life?” Because she was asking the exact questions so many of us are quietly thinking - especially when our bodies start to change in midlife. Today I’m sitting down with Angela to unpack what’s actually happening when we begin storing more fat around the middle, why sleep suddenly becomes so hard to maintain, why sugar cravings ramp up, and why the old strategies just stop working. Key moments: 03:05 -The real reason your body changes in your 40s (and why it’s not just “ageing”) 8:55  - The simple explanation of insulin resistance that finally makes sense 11:02 -  Is midlife weight gain actually fat gain… or something else entirely? 14:35 - Why you keep waking up at 2–3am  18:48 - How poor sleep quietly drives belly fat  21:59 - The hidden stress pattern that keeps weight stuck (even in healthy women) 28:58 -  Fasting in midlife: It is helping us or harming us? 32:52  - The one thing that stopped my sugar cravings completely 39:42 - “Lower your inflammation” - what that actually means for your body 46:24 - How to reduce your risk of injury as you age 50:27 - When exercising for 20 minutes is enough to see HUGE benefits Follow Angela over at https://www.instagram.com/angelasfoster/?hl=en  Let me know what you thought of this episode and see the behind the scenes over at https://www.instagram.com/sarahrusbatch/?hl=en  Join my latest Alcohol Free Challenge here and find out more about my other programs here https://sarahrusbatch.com/  If you want to join a space where women feel safe to be seen, ask the questions they don’t always say out loud and connect with others going through the same as you,join my free Facebook group, Women’s Wellbeing Collective here.  And if changing your relationship with alcohol is something you want to explore further, you can find my book Beyond Booze on Audible, Spotify, Kindle and Amazon. Click the link here.

Life has never been easier.  We can order food in seconds. Scroll endlessly. Avoid discomfort at every turn. And yet… so many women feel exhausted, flat, overwhelmed and more stressed than ever. Why? Today I’m sitting down with Dr Paul Taylor, neuroscientist, exercise physiologist, and author of Death by Comfort and The Hardiness Effect, to talk about exactly that.  We’re talking about dopamine, cortisol, menopause, strength, HRT, our kids screentime and how we can re-train out brains to be able to not only handle stress again, but thrive. Key moments: 0:00 -  Dr Paul Taylor’s background and why his life experience shapes how he teaches resilience 8:19 - Why modern life feels harder even though it’s more comfortable than ever before 18:27 -  The long-term impact constant comfort and screens are having on our kids’ resilience 22:23 -  What it means that teenagers today are projected to spend over 62 years of their lives on their phones 29:43 - What life can look like when you choose challenge instead of comfort 34:09 - How the way you interpret stress determines whether it weakens you or strengthens you 42:29 - The relationship between menopause, emotional regulation and cortisol 47:34 -  Practical ways women can step off the stress rollercoaster and take back control 50:52 - The mindset Dr Paul adopted when he was diagnosed with a congenital heart condition 53:56 - Five simple ways to start building resilience so you can handle the next challenge better 1:02.06 - Why getting clear on your family values helps you act bravely even when you feel anxious 1:08.00 - Why strength training is non-negotiable for women who want to age well 1:13:00 - Rapid fire questions Books mentioned: Death by Comfort - Dr Paul Taylor The Hardiness Effect - Dr Paul Taylor Enchiridion - Epictetus Want more of Paul? Follow him on IG @paultaylor.biz or visit his website www.paultaylor.biz Listen to the Hardiness Podcast on Apple or Spotify. Let me know what you thought of this episode and see the behind the scenes over at https://www.instagram.com/sarahrusbatch/?hl=en  Join my latest Alcohol Free Challenge here and find out more about my other programs here https://sarahrusbatch.com/  If you want to join a space where women feel safe to be seen, ask the questions they don’t always say out loud and connect with others going through the same as you,join my free Facebook group, Women’s Wellbeing Collective here.  And if changing your relationship with alcohol is something you want to explore further, you can find my book Beyond Booze on Audible, Spotify, Kindle and Amazon. Click the link here.

One morning in my 40s, I woke up to my 5 year old asking me “Mum…what happened to your face?” The night before, I’d been at a friend's 40th birthday and something had happened that went to change the course of my life completely. What ensued after that was years of trying and failing, trying and failing…but ultimately it led me to where I am now: happier, healthier, stronger, bolder and wiser.  If you have followed me for a while you may have heard this story already but today I’m revealing some details I haven’t spoken about. I’m sharing my story to give you permission to start questioning what’s not working for you, to stop wondering how you ended up here and take back control. You can read my article on Mamamia here. Follow along and see the behind the scenes over at https://www.instagram.com/sarahrusbatch/?hl=en  Join my latest Alcohol Free Challenge here and find out more about my other programs here https://sarahrusbatch.com/  If you want to join a space where women feel safe to be seen, ask the questions they don’t always say out loud and connect with others going through the same as you,join my free Facebook group, Women’s Wellbeing Collective here.  And if changing your relationship with alcohol is something you want to explore further, you can find my book Beyond Booze on Audible, Spotify, Kindle and Amazon. Click the link here.

No one really prepares you for this stage of life. One day you wake up and realise… You’re exhausted. Your body feels different. Your sleep is off. Your tolerance for things you used to accept has disappeared. And you start quietly asking yourself: “Surely life is meant to feel better than this?” If you’ve ever had that thought… this podcast is for you. The Stronger, Bolder, Wiser Podcast is a space for honest and science backed conversations We’re talking about the things women are actually experiencing: hormones, health, alcohol, stress, identity shifts, and the quiet reinvention happening behind the scenes. Because this stage of life isn’t about shrinking. It’s about becoming: Stronger in your boundaries Bolder in your choices Wiser about what really matters

Women who fall after the age of 60 have around a 30% chance of never walking independently again. Let that sink in for a moment. Most of us don’t think about that when we’re in our 40s or 50s. But there is a gradual loss that can begin long before we notice it. . And by the time it shows up, it’s much harder to reverse. This episode is about protecting your independence. It’s about feeling capable in your own body. It’s about building the kind of strength that lets you hike at 80, carry your own suitcase, recover well from surgery, and get back up if you ever fall. Joining me on the podcast to talk about exactly that is Hailey Babcock, a trainer who has helped over 92,000 women get stronger and feel more confident in their bodies. Key moments: 8:52 - The risks of losing strength that most women don’t think about until it’s too late 14:30 - How to get stronger even if you feel nervous, intimidated or unsure where to start 18:17 - The key to living a life where you feel more confident in yourself and your body 22:46 - What “earning the right” means - and how to avoid the injuries that set women back for months 27:30 - How to know what level you’re truly at (and why starting lower builds you faster) 34:55 - The statistic about falls after 60 that should make every woman pause 39:46 - Why you are never too old to change your trajectory 40:35 - The one simple movement that translates directly into real-life independence If you want to work with Hailey, you can download her app here, or follow her over on IG @haileyhappensfitness or Facebook.  Follow along and see the behind the scenes over at https://www.instagram.com/sarahrusbatch/?hl=en  Join my latest Alcohol Free Challenge here and find out more about my other programs here https://sarahrusbatch.com/  If you want to join a space where women feel safe to be seen, ask the questions they don’t always say out loud and connect with others going through the same as you,join my free Facebook group, Women’s Wellbeing Collective here.  And if changing your relationship with alcohol is something you want to explore further, you can find my book Beyond Booze on Audible, Spotify, Kindle and Amazon. Click the link here.

So many women get to their 40s and 50s and realise they only know themselves in relation to other people. What the kids need. What the partner prefers. What the job demands. What the family expects. But they haven’t stopped to ask themselves what they want in a very long time. Who are you, outside of what you give to others? As I approach turning 50, I’ve been thinking a lot about what I’ve learned, not just through my own life, but through coaching thousands of women who feel like they’ve slowly disappeared inside their roles. This episode is a reset. These are the 10 lessons that can help you reconnect with who you are now, what actually matters to you, and how to redesign your life so the next decade feels lighter, stronger and more intentional. Key moments: 0:00 - #1: How to feel stronger, clearer and more in control of your body as you age 8:33 - #2: How to reconnect with who you actually are - beyond being a mum, partner or caregiver 13:01 - #3: Three questions you can ask yourself to find out you want more out of in life 17:06 - #4: Learning to choose yourself without guilt 24:50 - #5: Identifying the habit that’s keeping you stuck and how to finally face it 29:30 - #6: How to project your energy so that you don’t spiral into exhaustion and negative self talk 39:06 - #7: What’s actually stealing your happiness (and how to stop chasing the wrong things) 46:00 - #8: The mindset shift that puts YOU back in control of your happiness 49:47 - #9: How to let go of friendships that drain you without feeling like a bad person 51:56 - #10: Tips on making every day feel fuller and more exciting If you want to join a space where women feel safe to be seen, ask the questions they don’t always say out loud and connect with others going through the same as you, then you are invited to join my free Facebook group, Women’s Wellbeing Collective here.  And changing your relationship with alcohol is something you want to explore further, you can find my book Beyond Booze on Audible, Spotify, Kindle and Amazon. Click the link here.

What if the reason you feel overwhelmed, reactive or completely drained isn’t about willpower at all? Today’s guest has taught me how to recognise what’s happening in my body and stop trying to think my way through everything… and the results have been incredible. I’ve become more patient, more playful, less in my head and more present with my loved ones. And because of that - my relationships have improved SO much. I want this for you too - so today I’m chatting with Jay Fields, the coach that taught me how to have a good experience being myself. Key moments: 0:00 -  Why so many women reach midlife feeling exhausted, disconnected and like they’re not enjoying being themselves 10:28 - Why you keep saying yes to things you don’t want to do even when you promised yourself you’d start setting boundaries 19:24 - How to recognise when your body is gearing up for conflict before you even realise it 21:28 -  Why constantly staying busy and productive can actually be a sign your body is stuck in stress mode 25:56 -  Why some days you feel flat, foggy and completely unmotivated no matter how much you try to push through 29:55 - Why people-pleasing feels automatic and how your body learns to prioritise everyone else over you 32:46 - What it actually feels like when you are calm, clear-headed and fully yourself 37:33 - How to identify the things that reliably bring you back to your most calm and connected self 47:20 - Ways to shift how you feel in your body when you’re overwhelmed, reactive or shut down 1:02:00 - How learning this changes the way you respond to stress, relationships and everyday life If you want to connect with Jay, head over to her website www.jaymoonfields.com or over on IG @heywaitwithjay You can listen to Hey Wait! Podcast here. Follow along and see the behind the scenes over at @sarahrusbatch  Join my latest Alcohol Free Challenge here - https://programs.sarahrusbatch.com/alcohol-reset-challenge?utm_source=podcast&utm_medium=organic%20social&utm_campaign=april+reset+challenge&utm_content=promotional and find out more about my other programs here - https://sarahrusbatch.com/  If you want to join a space where women feel safe to be seen, ask the questions they don’t always say out loud and connect with others going through the same as you, join my free Facebook group, Women’s Wellbeing Collective here - https://www.facebook.com/groups/342319476897067  And if changing your relationship with alcohol is something you want to explore further, you can find my book Beyond Booze on Audible, Spotify, Kindle and Amazon. Click the link here - https://sarahrusbatch.com/beyond-booze

The first time I interviewed TJ, I felt like I had learned more about myself in 45 minutes than I had in seven years of therapy. And I don’t say that lightly. Because what TJ does so well is take something that feels complicated, like your brain, your habits, your lack of motivation, and make it make sense. In a way that instantly clicks. In this conversation, we’re talking about dopamine, but not in the way you’ve probably heard it before. TJ Power is a neuroscientist and the founder of Dose Lab, where he studies what he calls “stimulation addiction”, how modern life, from our phones to sugar to alcohol, is rewiring our brains. And more importantly, how to actually reverse it. Key moments: 0:00 - Why understanding your brain could change how you experience your entire life 3:06 - What dopamine actually is and why it controls your motivation, focus and mood 5:19 - Why modern life is overwhelming your brain and leaving you feeling flat, distracted or unmotivated 7:26 - How our ancestors earned dopamine and why life felt more satisfying because of it 10:01 - The “great dumbing down” of humanity and what it’s doing to your attention, memory and thinking 16:15 - Why scrolling, alcohol and sugar leave you feeling worse from a neuroscience perspective 24:01 - Why some people constantly chase stimulation but others feel more steady and regulated 29:25 - Why you keep reaching for your phone, food or alcohol even when you know it’s not helping 36:28 - What constant stimulation is doing to kids’ brains and attention spans 40:38 - Why we keep choosing quick relief over what actually makes us feel better 46:28 - The signs your dopamine is dysregulated 50:13 - Ways to rebuild your dopamine so you feel motivated, focused and more like yourself again 56:48 - How quickly your brain can reset when you reduce stimulation 1:03:18 - Why your life can feel like it’s speeding up Grab TJ’s best selling book, The Dose Effect here.  And if you want more of TJ you can follow him on IG @tjpower or visit his website www.tjpower.co.uk  Follow along and see the behind the scenes over at https://www.instagram.com/sarahrusbatch/?hl=en  Join my latest programs here https://sarahrusbatch.com/  If you want to join a space where women feel safe to be seen, ask the questions they don’t always say out loud and connect with others going through the same as you,join my free Facebook group, Women’s Wellbeing Collective here.  And if changing your relationship with alcohol is something you want to explore further, you can find my book Beyond Booze on Audible, Spotify, Kindle and Amazon. Click the link here.

55% of women have some degree of iron deficiency. And it turns out… a lot of the symptoms you might be experiencing are connected. So today I’m sitting down with Dr Libby Weaver to unpack what midlife women actually need to understand about iron… and why it might be the missing piece you haven’t looked at yet. Dr Libby is a nutritional biochemist, author of 13 bestselling books, and someone who has spent decades helping women understand how their bodies actually work. In this conversation, we go way deeper than “just take a supplement” and really break down what’s going on under the surface. Key moments: 0:00 - The moment that completely shifted how Sarah understood her body thanks to Dr Libby 6:15 - Why iron became Dr Libby’s focus (and why it underpins more than you think) 10:03 - What’s actually happening inside your body when iron is low 23:07 - The signs most women brush off as “just being tired” 29:07 - What changes in perimenopause that can quietly drain your iron levels 32:43 - Why you can be eating well… and still not building your iron stores 36:43 - The hidden challenge for vegetarians and vegans when it comes to iron 40:26 - Where iron actually comes from in plant-based foods (and what makes a difference) 43:11 - Habits that could be blocking your iron without you realising 44:41 - Tips on getting enough iron across your day 46:35 -  Navigating the red meat conversation (and when supplements make sense) 49:26 - The role of iron infusions, and why they’re often over-relied on 54:45 - “Normal” vs optimal: how to read your results properly 57:12 - When to start thinking about iron for your daughters 59:22 - What women notice when their iron finally improves If you want more from Dr Libby you can visit her at www.drlibby.com or find her on IG @drlibby. If you’re interested in Dr Libby’s Iron supplement ‘Iconic Iron’ or any of her other supplements, you can visit Bio Blends at www.bioblends.com Follow along and see the behind the scenes over at https://www.instagram.com/sarahrusbatch/?hl=en  Join my latest challenge and find out more about my other programs here https://sarahrusbatch.com/  If you want to join a space where women feel safe to be seen, ask the questions they don’t always say out loud and connect with others going through the same as you,join my free Facebook group, Women’s Wellbeing Collective here.  And if changing your relationship with alcohol is something you want to explore further, you can find my book Beyond Booze on Audible, Spotify, Kindle and Amazon. Click the link here.

If you've ever found yourself doing the exact thing you promised yourself you wouldn't, and then spent the next day beating yourself up about it… I want to help you break that cycle. Because here’s what I want you to know before we even start: You’re not weak. You are not broken and it’s not your fault. Our brains are biologically programmed to keep us safe and we fall back into old patterns because we are building a new version of ourselves we haven’t met before.  In this episode, I breakdown the self-sabotage cycle. What it actually is, why incredibly capable women keep doing it, and most importantly, what you can do to break the cycle for good. Key moments:  00:00: What self-sabotage actually is and the reframe that changes everything 3:24 The real reason why your brain default to familiar patterns 6:21: When who you want to be outpaces who you believe you, the science behind your mindset  7:06: Scrolling, Sugar, Alcohol. The science behind why it’s so hard to “just have one” 15:26: How to track your triggers in your self-sabotag loop 17:08  The non-negotiables for creating a good sleep routine 26:02: SImple tips to help you regulate your nervous system 26:41 How the middle gear is destroying us and why most women are stuck there 33:51: How to become a woman who keeps her promises to herself, the mindset shift that help build better habits 41:54: How to remove temptation… keep the ritual but change the ingredient and why it works 45:47: Ask yourself these questions if you’re stuck in the self-sabotage loop The Big Leap, Gay Hendricks (upper limiting concept) Atomic Habits, James Clear (reducing friction) Yoga Nidra with Yogi Bryan, find him on Insight Timer (search: Bryan) App Blocker to reduce phone scrolling at night Previous episode: Interview with Jay Fields on Nervous System Regulation Follow along and see the behind the scenes over at https://www.instagram.com/sarahrusbatch/?hl=en  Join my latest Challenge and find out more about my other programs here https://sarahrusbatch.com/  If you want to join a space where women feel safe to be seen, ask the questions they don’t always say out loud and connect with others going through the same as you,join my free Facebook group, Women’s Wellbeing Collective here.  And if changing your relationship with alcohol is something you want to explore further, you can find my book Beyond Booze on Audible, Spotify, Kindle and Amazon. Click the link here.