Stronger Bolder Wiser

Is your Brain Fog Menopause or Early Dementia? Dr Helena Popovic explains how to tell the difference.

Every three seconds, someone in the world receives a dementia diagnosis. And two thirds of them are women.  In Australia, dementia is now the number one cause of death. And most women have no idea how much power they have to change that. This week I'm sitting down with Dr. Helena Popovic, medical doctor, bestselling author and one of the world's leading experts on brain health. This conversation stopped me in my tracks. We talk about why women are so much more vulnerable than men, what the drop in estrogen is actually doing to your brain, and most importantly, what you can start doing today to protect it. Because here's what Dr. Helena wants every woman to know before we even start. Your decisions are more powerful than your genes. And it is never too early or too late to improve the health of your brain. Key moments: 00:00: Why women are more vulnerable to dementia than men 3:09: What is the difference between Dementia and Alzheimer, and why it matters 10:16: The statistics every woman needs to know about 11:57: Is it menopause brain fog or something else? How to tell the difference 14:32: What estrogen is actually doing to your brain  23:08: What your gynaecologist might not know about the link between a hysterectomy and dementia  27:52: What it means to carry the APOE4 gene and do your genes determine your destiny? 35:28: How to check your medications aren’t exposing you to a higher risk of Alzheimer’s 38:10: Sugar, Alcohol and your brain.. Which is worse? 54:38: These are the three types of exercise you should be doing to support your brain health 1:06:42: Why connection is so important for your brain 1:12:26: This is the simplest guide to eating for your brain 1:18:01: How small changes you make can reverse symptoms Follow along and see the behind the scenes over at https://www.instagram.com/sarahrusbatch/?hl=en [https://www.instagram.com/sarahrusbatch/?hl=en]  Is it possible to feel energised, strong, light and full of life in midlife? Absolutely! Join my Science-Backed Program Thrive After 40 here [https://programs.sarahrusbatch.com/thriveafter40?utm_source=sbw_episodes&utm_medium=organic_social&utm_campaign=thrive_after40] to ditch sugar cravings, promote fat loss, increase energy and optimise your health in your 40's, 50's and beyond! Find out more about my other programs here https://sarahrusbatch.com/ [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].

Why your Gut Health Matters more than Ever After 40 with Stephanie Grosvenor

You know that exhausted, bloated or anxious feeling that just won’t shift? It might not be stress, it might not be your hormones… It might actually be your gut… and it could be trying to tell you something important. This week I sat down with Functional Nutritionist & Health Coach Stephanie Grosvenor from Unlimited You Coaching, who spent years sick without the answers before finally listening to her gut and healing herself. Now, Stephanie wants to help others to heal too.  We’re talking about why gut health becomes extra critical in peri-menopause and menopause, what leaky gut actually is and why 70% of people have it without realising… and the practical steps you can start taking this week to feel a real difference that don’t include spending hundreds of dollars on tests. Key moments: 00:16: Are you listening to your gut? Why your gut health is the missing piece in how you feel every day 3:20: The truth about living with symptoms you’ve just accepted as normal 13:47: What gut microbiome actually is and how it runs everything 18:16: Anxiety, brainfrog.. The symptoms most women never connect back to their gut. 19:51: Why your skin issues might have nothing to do with your skincare and everything to do with you gut 21:53: The bowl movement truth no one talks about 24:54: 70% of people have leaky gut right now and don’t even know it 26:02: Why prei-menopuase is the worst time to ignore your gut 26:26: Leaky gut.. What is it?  35:28: The everyday habits quietly destroying your gut 43:06: The simplest way to make better food choices every single day 51:46: The number 1 tip to start healing your gut today! 1:09:11: How within five days for early signs of changing your diet you will start to feel a change 1:16:06: How to make healthy eating feel like self-love instead of restriction If you want to keep learning about your gut from Stepahnie, please connect with her via her instagram @unlimitedyoucoaching [https://instagram.com/unlimitedyoucoaching], Website www.unlimitedyoucoaching.net [http://www.unlimitedyoucoaching.net] or email her directly at info@unlimitedyoucoaching.net [info@unlimitedyoucoaching.net] Follow along and see the behind the scenes over at https://www.instagram.com/sarahrusbatch/?hl=en [https://www.instagram.com/sarahrusbatch/?hl=en]  Join my latest program Thirve After 40 and find out more here https://sarahrusbatch.com/ [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].

How the Food Industry Tricks Us Into Eating More with Matty Lansdown

Matty Lansdown started out in cancer research, where he found that 90 - 95% of cancers are related to diet and lifestyle and decided to switch paths to become a nutritionist.  Now he’s working with hundreds of women on their emotional and binge eating journey to heal their relationship with food. We’re sitting down today to really unpack the cycle of emotional eating, emotional binge eating, why we do it, how to stop it, and why it's actually not about willpower.  So many of the things Matty spoke about today shocked me… from the flavour industry manipulating your appetite, to foods that make you keep eating without ever feeling satisfied, to the amount of sugar hiding in places you wouldn’t expect (including your spices). Key moments: 0:00 - Why so many women feel out of control with food (and what’s actually driving it) 5:50 - The hidden patterns behind emotional eating that keep you stuck in guilt cycles 11:39 -  Why you can’t “just have one” (and the food industry tactic designed to keep you eating) 18:24 - How much sugar we used to consume versus how much we are consuming today (you’re not ready for this one) 23:19 - Thy you keep going back for another biscuit or chip even if you don’t want to 25:33 - How your body is being tricked into “storing fat for winter” all year round 29:33 - What’s really behind the rise in chronic disease and where food fits in 35:19 - The “healthy” foods that are actually working against you 37:28 - Options for breakfast that will stop you from reaching for sugar 2 hours later 41:11 - Why moderation feels so hard with food 45:36 - Do you need to cut sugar completely? + what supermarket bread isn’t telling you 48:58 - What a healthy relationship with food actually looks like without restricting or dieting 57:07 - Myth vs truth: everything you’ve been told about food, cravings and willpower 59:22 - The most important mindset shift that can help women break free from battling food and their body after years Read Chris Van Tulleken’s book Ultra Processed People here [http://amazon.com.au/Ultra-Processed-People-Stuff-That-Isnt-ebook/dp/B0B1TRPQCT]. Connect with Matty over on IG @the.real.weight.loss.coach [https://www.instagram.com/the.real.weight.loss.coach/] and listen to his podcast The Real Weight Lost Coach on Spotify [https://open.spotify.com/show/2FTMqWqzD89wyFMHUudbX9] or Apple [https://podcasts.apple.com/us/podcast/the-real-weight-loss-coach/id1450212088]. Follow along and see the behind the scenes over at https://www.instagram.com/sarahrusbatch/?hl=en [https://www.instagram.com/sarahrusbatch/?hl=en]  Join my latest Challenge and find out more about my other programs here https://sarahrusbatch.com/ [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].

It’s not your fault! 5 Ways to break free of the self-sabotage cycle

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 [https://insighttimer.com] (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 [https://www.instagram.com/sarahrusbatch/?hl=en]  Join my latest Challenge and find out more about my other programs here https://sarahrusbatch.com/ [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].

What If It’s Not Hormones? Iron Deficiency Could Be the Missing Piece with Dr Libby Weaver

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 [http://www.drlibby.com] or find her on IG @drlibby [https://www.instagram.com/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 [http://www.bioblends.com] Follow along and see the behind the scenes over at https://www.instagram.com/sarahrusbatch/?hl=en [https://www.instagram.com/sarahrusbatch/?hl=en]  Join my latest challenge and find out more about my other programs here https://sarahrusbatch.com/ [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].