Nobody Taught Us This: The 3 Boundary Types Every Woman Needs to Start Thriving

Nobody Taught Us This: The 3 Boundary Types Every Woman Needs to Start Thriving

Are you exhausted, resentful, and running on empty…but still saying "I'm fine"?  In this episode I talk about something most of us were never taught: how to set boundaries. Not the cold, wall-building kind. But boundaries that actually protect your mental, physical, and emotional wellbeing and creates more time, more energy, and more joy in your life. I break down the three types of boundaries, the six areas of life where you can start setting them right now, and the surprisingly simple ways to begin… even if you're terrified of disappointing people. You don't need more resilience. You don't need more hours in the day. You just need better boundaries. Let's talk about it. Key moments: 00:00: Nobody ever taught us how to have boundaries. And we’ve been paying for it 4:39: 10 signs your boundaries need work.  5:16: Boundaries aren’t punishment. Here is what they actually are… 7:01: The 3 types of boundaries and why women are stuck in the wrong one 8:21: How did we get here? The good girl conditioning that wried us to abandon ourselves 21:29: What is the real way to build self-confidence… and why it’s not what you think  21:52: How a 9:30pm bedtime teaches you to trust yourself again 28:21: How do you know if you’re over-functioning and what to do about it 34:31: Your phone is costing you more than you realise. Here is what to do about it 43:16: How do you know when a friendship has run its course 48:18: What is stopping us from delegating and how it is keeping us stuck 55:25: The bath, the candles and the moment i knew i’d done something right 58:41: How to keep a promise to yourself and set 1 boundary this week 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 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/ [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].

Your Vagina After 40: What's Normal, What's Not, and What to Do with Dr. Sara Reardon

Leakage when you laugh… Dryness that makes sex uncomfortable. Your vagina is telling you something… Nobody explained to us what happens to our bodies when estrogen drops. Nobody taught us what normal actually looks like and we have accepted it. But here’s the good news. Most of it is treatable. This week I chat with Dr Sara Rearden, board certified pelvic floor floor therapist and known to many as the Vagina Whisperer, for the most honest, practical and genuinely important conversation about our vaginal and pelvic floor health. I wish I'd had this conversation ten years ago. And I want you to hear this before we start. None of this is normal. It's common. And almost all of it can be fixed. Key moments: 00:00: What pelvic floor health actually is, and why so many women are suffering in silence 3:23: Leakage, dryness, soreness… the most common pelvic floor issue and why they happen 4:49: Leaking when you laugh is not normal. It’s just common. And you can fix it 6:45: What is a fragile vagina actually is and whether you have one 8:57: The solutions for vaginal dryness that actually work 12:09: Why vaginal estrogen is not the same as HRT…and why you likely need both 18:05: Every peri-menopausal woman should be using vaginal estrogen. And this is how 20:47: What optimal pelvic floor health actually looks like 28:37: Coffee, alcohol, sugar. What to avoid to protect your bladder health 32:40: Why vaginal dryness has nothing to do with arousal 39:21: 75% who do pelvic floor training can fix their leakage… this is not just kegels 48:14: How pelvic floor health directly improves your sex life 50:13: How to keep your vagina healthy without a partner 54:12: The one thing Dr Sara wants women to know about their pelvic floor health To continue learning about pelvic floor health, you can find  Dr. Sara Rearden via: Website: thevaginawhisperer.com Instagram: @thevaginawhisperer App: The V Hive. Download free for one week on Apple or Google Book: Floored: A Woman's Guide to Pelvic Floor Health at Every Age and Stage. Available wherever you buy books 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].

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].