Stronger Bolder Wiser

TBC Studios
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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. hace 4 h

    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/ Instagram: https://www.instagram.com/andyramageofficial Documentary: Going Dry. Coming soon, keep your eyes and ears peeled here: 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 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 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

    1 h 4 min
  2. 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.

    1 h 3 min
  3. Your Vagina After 40: What's Normal, What's Not, and What to Do with Dr. Sara Reardon

    25 may

    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  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.

    58 min
  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.

    1 h 27 min
  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.

    1 h 23 min
  6. How the Food Industry Tricks Us Into Eating More with Matty Lansdown

    4 may

    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. Connect with Matty over on IG @the.real.weight.loss.coach and listen to his podcast The Real Weight Lost Coach on Spotify or Apple. 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.

    1 h 5 min
  7. It’s not your fault! 5 Ways to break free of the self-sabotage cycle

    27 abr

    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 (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  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.

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

    20 abr

    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.

    1 h 5 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

Información

  • Creador
    TBC Studios
  • Años de actividad
    2 k
  • Episodios
    16
  • Clasificación
    Explícito
  • Copyright
    © 2026 Sarah Rusbatch
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    Stronger Bolder Wiser

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