Stronger Bolder Wiser

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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. Stronger Bolder Wiser 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

  1. Why Are You Waking Up at 3AM? The Real Reasons Women Can't Sleep Through the Night with Annika Carroll

    2 days ago

    Why Are You Waking Up at 3AM? The Real Reasons Women Can't Sleep Through the Night with Annika Carroll

    If you're waking up at 3am every single night feeling wired, anxious and exhausted, this episode is about to change the way you think about sleep forever. In this episode I'm joined by Annika Carroll, women's sleep and health coach and CEO of Sleep Like a Boss, to unpack one of the most under-discussed topics in women's health: sleep. We dive into why so many of us start struggling with sleep in our 40s, what's really going on during those dreaded 3am wake ups, and how hormones, stress, blood sugar and alcohol all play a role. Timestamps Why Can't You Sleep Through the Night? (00:00) Why Women's Sleep Gets Worse After 40 (02:28) How Alcohol Destroys Your Deep Sleep (06:34) Why You Wake Up at 3am Every Night (15:20) Does HRT Actually Improve Your Sleep? (19:00) Why Couples Are Choosing a Sleep Divorce (25:21) Sleep Apnea in Women: Signs You're Missing (30:15) Common Sleep Myths Keeping You Awake (36:55) Morning Light and Nutrition Tips for Better Sleep (43:35) Recap: The Best Sleep Strategies for Women (57:17) Annika Carroll is the CEO of Sleep Like a Boss and a women's sleep and health coach who has spent nearly a decade helping women in perimenopause and menopause who have tried everything and still can't sleep. After 15 years in corporate HR at a Fortune 50 company and her own journey through burnout, Annika now uses functional testing to uncover what's really going on in each woman's body and creates a personalised path back to deep, restorative sleep. Website: https://www.sleeplikeaboss.com Instagram: https://www.instagram.com/_annikacarroll/ *** 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. *** Join 11,000+ women in my 30-Day Alcohol Reset Challenge this July! 🙌 Full details & sign up → 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/ 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 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

    1hr 5min
  2. Is Your Marriage Over or Does It Just Need Work? with Relationship Coach Lisa Miller

    15 Jun

    Is Your Marriage Over or Does It Just Need Work? with Relationship Coach Lisa Miller

    Staying isn't always fine. And leaving isn't always the answer. But staying stuck in the middle? That's what this episode is here to help with. Lisa Miller is a relationship and divorce coach, and in this episode we talk about what the silent divorce actually looks like, how alcohol can mask just how unhappy you really are, and what it finally takes to get honest with yourself about what you want. What We Cover: - The warning signs your marriage is struggling beneath the surface - Why resentment is one of the biggest killers of a long-term relationship - How your nervous system keeps you stuck and how to regulate it - The connection between alcohol, resentment, and avoiding the truth - What to do when you want to save your marriage but your partner won't do the work - Why women in their 40s are initiating divorce more than ever before - How to start finding your own happiness no matter what you decide Timestamps: The Truth About Divorce: Statistics, Signs, and Why Leaving Is Never Simple (00:00) Are You Just Staying Together for the Kids? The Silent Divorce Signs Women Miss` (08:16) What Removing Alcohol Reveals About Your Marriage (15:50) Why Women Leave First: Divorce Patterns, Grey Area, and Nervous System Explained (33:10) How to Regulate Your Nervous System to Make Clearer Decisions (40:41) What to Do When You Know You Are Unhappy But Do Not Know What to Do Next (51:49) Beyond the Financial Fear: How to Start Finding Your Own Happiness (56:14) Lisa Miller is a certified relationship and divorce coach who has helped over 1,000 women decide whether to stay or leave their marriage and navigate what comes next. She specialises in nervous system regulation, emotional clarity, and helping women break free from the fear and guilt that keeps them stuck. Using her Proven Clarity Framework, Lisa guides women to make the biggest decision of their lives from a place of calm rather than chaos. Lisa is a relationship coach - if you'd like to connect with her or learn more about her work, check out her socials below. - Facebook: https://www.facebook.com/p/Lisa-MillerCoach-100083236703094/ - Instagram: https://www.instagram.com/lisamiller.coach/ *** 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. *** Join 11,000+ women in my 30-Day Alcohol Reset Challenge this July! 🙌Full details & sign up 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/ 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 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

    1hr 1min
  3. Nobody Taught Us This: The 3 Boundary Types Every Woman Needs to Start Thriving

    1 Jun

    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  Join my latest 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.

    1hr 3min
  4. Is your Brain Fog Menopause or Early Dementia? Dr Helena Popovic explains how to tell the difference.

    18 May

    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  Is it possible to feel energised, strong, light and full of life in midlife? Absolutely! Join my Science-Backed Program Thrive After 40 here 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/  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.

    1hr 27min
  5. Why your Gut Health Matters more than Ever After 40 with Stephanie Grosvenor

    11 May

    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, Website www.unlimitedyoucoaching.net or email her directly at info@unlimitedyoucoaching.net Follow along and see the behind the scenes over at https://www.instagram.com/sarahrusbatch/?hl=en  Join my latest program Thirve After 40 and find out more 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.

    1hr 23min
  6. What If It’s Not Hormones? Iron Deficiency Could Be the Missing Piece with Dr Libby Weaver

    20 Apr

    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 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.

    1hr 5min
  7. I just turned 50 … These are the 10 Lessons I wish I Learnt Earlier

    30 Mar

    I just turned 50 … These are the 10 Lessons I wish I Learnt Earlier

    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.

    58 min
  8. The Habit That Protects Your Independence for DECADES with Hailey Babcock

    23 Mar

    The Habit That Protects Your Independence for DECADES with Hailey Babcock

    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.

    48 min
  9. Why We Gain Belly Fat as We Age & What We Can Actually Do About It with Angela Foster

    16 Mar

    Why We Gain Belly Fat as We Age & What We Can Actually Do About It with Angela Foster

    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.

    1hr 7min
  10. The Wakeup Call That Changed My Entire Life

    16 Mar

    The Wakeup Call That Changed My Entire Life

    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.

    45 min
  11. Becoming Stronger, Bolder, Wiser

    13 Mar

    Becoming Stronger, Bolder, Wiser

    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

    1 min
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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. Stronger Bolder Wiser 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

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