The Strong, Healthy, Glowing Podcast

Sarah Dower, SGD Body & Beauty

The Strong, Healthy, Glowing Podcast helps busy professional women thrive through midlife — from perimenopause and beyond — with science-backed insights on energy, strength, and skin. Hosted by biomedical scientist and wellness practitioner Sarah Dower, each episode pairs real research with practical, no-fluff strategies that actually fit into a busy week. New episodes tie in with The Wellness Edit newsletter and blog, covering nutrition, movement, mindset, and self-care through a scientist's lens — because looking and feeling your best shouldn't require a PhD to understand the "why."

  1. Jun 14

    Strong, Hydrated & Thriving: Why Lifting Weights and Staying Hydrated Are Essential for Women as We Age

    Our Invitation to You At SGD Body & Beauty, we're passionate about empowering women with the knowledge and tools to thrive — at every age and stage. Whether you're just starting your strength training journey or looking to deepen an existing practice, the most important step is the one you take today. Pick up the weights. Fill up the water bottle. Your future self will thank you. Ready to start? Talk to us about our personalised wellness programs designed specifically for women. Scientific References Borges-Silva, F. et al. (2022). Does Heavy-Resistance Training Improve Mobility and Perception of Quality of Life in Older Women? Biology, 11(5), 626. doi:10.3390/biology11050626 Dmitrieva, N.I., Gagarin, A., Liu, D. et al. (2023). Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. eBioMedicine. doi:10.1016/j.ebiom.2022.104404 Frontiers in Aging Neuroscience. (2025). Effect of resistance training on body composition and physical function in older females with sarcopenic obesity. doi:10.3389/fnagi.2025.1495218 Haque, I. et al. (2024). The effects of high velocity resistance training on bone mineral density in older adults: A systematic review. Bone. doi:10.1016/j.bone.2023.116986 Isenmann, E. et al. (2023). Resistance training alters body composition in middle-aged women depending on menopause — A 20-week control trial. BMC Women's Health, 23(1), 1–13. doi:10.1186/s12905-023-02671-y Lim, J. et al. (2024). The effects of resistance training on pain, strength, and function in osteoarthritis: Systematic review and meta-analysis. Journal of Personalized Medicine. doi:10.3390/jpm14121130 MDPI Nutrients. (2025). Hydration Strategies in Older Adults. doi:10.3390/nu17142256 PMC. (2025). Evolution of resistance training in women: History and mechanisms for health and performance. Journal of Sport and Health Science. doi:10.1016/j.jshs.2025.01.006 PMC. (2025). Optimal resistance training parameters for improving bone mineral density in postmenopausal women: a systematic review and meta-analysis. doi:10.1186/s12905-025-03537-3 Sipilä, S. et al. (2020). Muscle and bone mass in middle-aged women: role of menopausal status and physical activity. Journal of Cachexia, Sarcopenia and Muscle. doi:10.1002/jcsm.12547 Uçar, M.A. et al. (2025). Short-term resistance training enhances functional and physiological markers in older women. Frontiers in Public Health. doi:10.3389/fpubh.2025.1630525 Wu, J. et al. (2025). A systematic review and meta-analysis of the effects of resistance exercise on cognitive function in older adults. Frontiers in Psychiatry. doi:10.3389/fpsyt.2025.1708244 © SGD Body & Beauty  |  sgdbodybeauty.com  |  This content is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional before beginning any new exercise or nutrition programme.

  2. Apr 21

    Why SGD Body & Beauty?

    Why do I do what I do? A lot of people wonder why I do so many things, so this podcast episode starts to explain why I do what I do. SGD Body & Beauty started organically. I was always loved health and wellness, and wanted to be a chiropractor or physio. When I didn't get into these uni courses, I changed tack, and started a science degree. I still didn't get in when I reapplied after first year, so went and completed the science degree, and discovered that I loved research after a 3rd year project, so I pursued an honours degree. I then completed a masters that was originally meant to be a PhD, until I realised that academic research could tend to be a bit theoretical, and in some instances, not applied enough to keep my interest. I was offered a short term contract research role at a pharma company, and downgraded to a masters. When this contract came to an end, I took a scientific sales role to help build networks. During this role, I was customer facing, and needed to present well, which included perfecting my makeup. I was also working long hours, and found it all too easy to put on weight, and my energy levels suffered. I needed to look after this, and soon I was getting asked by friends to help with their makeup, which became an artistic outlet, and exercising and looking after my health, fitness, and nutrition to keep my energy levels up for my busy role. Yoga and meditation also helped with my mental health, and helped maintain a strong core, and stretch out tight muscles. When people were asking for advice in these areas, that's how I started SGD Body & Beauty, offering health, wellness, and beauty services, using the skills I'd learnt and trained in for my own interest. It was actually one of my clients that then got me onto Arbonne. I'd been approached about Arbonne, but didn't want to sell products, and had been happy with what I was using. When a client asked where they could get Arbonne products, I went back to the girl who approached me, and asked her if she'd look after my client. She insisted I at least try the products first, and I was super impressed with the skincare initially, and how good my skin looked (hello, less makeup). When I realised there was a nutrition range, which was clean, and realised that the protein really helped me reduce my reliance on nasty snacks when I was out on the road and I hadn't had time to prep anything, and the fizz helped to keep my energy levels up, it became a no-brainer to use the products, and offer them to clients. Overall, these products can really help optimise the way our body is performing. So much of my work in science has been around fixing what is wrong, and there's definitely a place for this, but our health and wellbeing, what we put on our skin and in our body, and our exercise is vital, to optimise our bodies, and minimise any ill-health. Here's to optimising the way we function, so we can continue to do what we love for many years to come.

  3. Mar 8

    Navigating the Perimenopause Transition: Why Protein is Your Secret Weapon for Strength and Vitality

    If you are a woman in her 40s (or late 30s) and have started noticing that the nutrition and exercise strategies that used to work aren’t yielding the same results, you are not alone. You are likely approaching or already in the midst of perimenopause, the multi-year transition leading up to menopause. This phase of life is marked by fluctuating—and eventually declining—levels of estrogen. While we often hear about the symptomatic side effects like hot flashes and night sweats, the profound physiological changes happening beneath the surface, particularly regarding metabolism and body composition, are equally significant. Are you ready to stop the midlife body confusion and take charge of your energy and strength? 👉 Let's figure out YOUR personalized wellness blueprint. Schedule your complimentary 20-minute Perimenopause Vitality Consultation with me today. We will assess your current habits and identify the single most impactful change you can make this week. [1] Collins, B. C., et al. (2019). Estrogen Regulates Skeletal Muscle Anabolism and Muscle Protein Synthesis in Postmenopausal Women. The Journal of Clinical Endocrinology & Metabolism, 104(1), 101-112. [2] Sipilä, S., et al.(2020). Muscle Performance and Body Composition in Midlife Women: A Systematic Review and Meta-analysis. Maturitas, 131, 28-39. [3] Sims, S. T. (2020). ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. Rodale. [4] Kravitz, H. M., et al. (2018). Sleep Disturbances in Midlife Women: A Review. Clinical Obstetrics and Gynecology, 61(1), 60–73. [5] University of Sydney. (2022). Prioritising protein during perimenopause may ward off weight gain. Sydney.edu.au. [6] Lovejoy, J. C., et al. (1997). The Effect of Dietary Protein Intake on Satiety and the Thermic Effect of Food in Postmenopausal Women. Journal of the American College of Nutrition, 16(6), 569-575. [7] Monash University. (2023). Bone health in menopause. Monash.edu. [8] Wright, N. C., et al. (2024). Body Composition Changes During the Menopause Transition. Current Osteoporosis Reports, 22(1), 1–11. [9] Houston, D. K., et al. (2008). Dietary protein and changes in lean body mass in older adults: the Health, Aging, and Body Composition study. The American Journal of Clinical Nutrition, 87(1), 150–155. [10] Schmidt, T. M. (RDN, LD). (2025). How much protein do you really need after menopause? Mayo Clinic Press. [11] MDPI - mdpi.com. (2021). Nutrition in Menopausal Women: A Narrative Review. Nutrients, 13(7), 2149.

About

The Strong, Healthy, Glowing Podcast helps busy professional women thrive through midlife — from perimenopause and beyond — with science-backed insights on energy, strength, and skin. Hosted by biomedical scientist and wellness practitioner Sarah Dower, each episode pairs real research with practical, no-fluff strategies that actually fit into a busy week. New episodes tie in with The Wellness Edit newsletter and blog, covering nutrition, movement, mindset, and self-care through a scientist's lens — because looking and feeling your best shouldn't require a PhD to understand the "why."