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

What Happens to Your Life When You Change Your Drinking | Andy Ramage

You already know something needs to change. This conversation might be the nudge that finally makes you do something about it. I sat down with Andy Ramage, co-founder of One Year No Beer and someone I genuinely consider the godfather of the alcohol-free world, for one of the most honest and wide-ranging conversations I've had on this podcast. Andy went from burnt-out city broker to thriving alcohol-free coach, and together we unpack exactly why so many people stay stuck in the middle lane of drinking, and what it actually takes to get out. If you've ever told yourself "I just need to cut back," "wine helps me relax," or "I'm not that bad",  this episode is for you.. What We Cover: - Why alcohol and anxiety are more connected than most women realize - Why alcohol and anxiety are more connected than most women realize - Why moderation fails for grey area drinkers - How alcohol creates the exhaustion and anxiety driving you to drink - What the WHO says about safe alcohol limits and cancer risk - How going alcohol-free rebuilds confidence in midlife women - Why removing alcohol accelerates self-discovery - The one question to ask if you are a middle lane drinker Timestamps: 00:00 Andy Ramage: Pro Footballer to Alcohol-Free Coach 07:04 Lost 42 Pounds and Beat Anxiety Without Alcohol 10:34 Why Alcohol Creates the Problems It Claims to Solve 17:11 Turning 50 Feeling Better Than Ever 25:13 What Cortisol and GABA Do When You Drink 29:16 Why Going Alcohol-Free Improves Every Area of Life 33:12 Why Alcohol Is the Last Habit People Address 36:17 The Simple Experiment to Test Alcohol's Effect on You 43:45 Why Moderation Fails and Grey Area Drinking 47:13 What Heavy Drinking Really Means 50:17 The Biggest Benefit of Going Alcohol-Free 57:11 The One Question If You're Stuck in the Middle Lane 01:00:28 Find Andy Ramage and One Year No BeerAndy Ramage is the co-founder of One Year No Beer, a global alcohol-free behaviour change platform, and author of The 28-Day Alcohol-Free Challenge. A former professional footballer and city broker, Andy transformed his own life by going alcohol-free and now coaches thousands of people, particularly high performers, to do the same. Website: https://andyramage.com/ [https://andyramage.com/] Instagram: https://www.instagram.com/andyramageofficial [https://www.instagram.com/andyramageofficial] Documentary: Going Dry. Coming soon, keep your eyes and ears peeled here: https://goingdrymovie.com/ [https://goingdrymovie.com/] *** Sarah Rusbatch is an accredited Health and Wellbeing Coach and one of Australia's leading experts on grey area drinking. Her podcast,  Stronger, Bolder, Wiser, is the go-to space for women who are questioning their relationship with alcohol, navigating life alcohol-free, or simply curious about what life could look like on the other side of the bottle. If this episode resonated with you, please share it with someone who needs to hear it. And if you haven't already, subscribe so you never miss an episode, and leave a review to help more women find this community.*** Follow along and see the behind the scenes over at https://www.instagram.com/sarahrusbatch [https://www.instagram.com/sarahrusbatch] I'm inviting you to join my 30-Day Alcohol Reset Challenge this July, a program that has already transformed the lives of over 11,000 women. I designed this challenge for women, because I've lived it myself and I know exactly what you're going through. The challenge begins Wednesday 1st July 2026. I'd love to see you there. Join me here: https://programs.sarahrusbatch.com/alcohol-reset?utm_source=sbw_podcast&utm_medium=podcast&utm_campaign=july_reset_challenge&utm_content=show_notes_promo [https://programs.sarahrusbatch.com/alcohol-reset?utm_source=sbw_podcast&utm_medium=podcast&utm_campaign=july_reset_challenge&utm_content=show_notes_promo] 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, join my free Facebook group, Women's Wellbeing Collective here: https://www.facebook.com/groups/342319476897067 [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 [https://sarahrusbatch.com/beyond-booze]

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].