Midlife Strong Podcast

Still working out the way you did in your 30s and wondering why it’s not working anymore? You are not alone. In episode 17, we dive into what happens to women’s bodies during perimenopause and why your approach to exercise needs to change. Drawing from Dr. Stacy Sims' research, we’ll explore how to train smarter, not harder, to support your hormones, build muscle and feel your best in this new sta...

Are you sober curious? Thinking about taking a break from alcohol but not sure where to start?  In this episode, host Mel Stephens walks you through a few key steps to prepare you for success. Whether you’re struggling with weight gain, poor sleep or just feeling off , this episode will give you the tools to make your alcohol-free journey feel empowering, not overwhelming. All you need is the righ...

In this episode, host Mel Stephens dives into how alcohol affects muscle growth, metabolism and overall body composition, especially for women over 40.  She breaks down the science behind muscle protein synthesis and discusses the detrimental effects of alcohol on this process.  Learn how alcohol disrupts your hormones, impairs sleep and recovery and negatively impacts your metabolism, making it h...

Curious about non-alcoholic wine but not sure where to start? In this episode, I'll break down six different types of non-alcoholic wines, including de-alcoholized, grape juice-based, tea-based, sparkling, fruit-based, and aged wines.  I'll share my personal recommendations for each type, the key things to look for when choosing a non-alcoholic wine, and some insider tips based on my own experienc...

If you’ve ever thought, “I don’t want to quit drinking entirely, but I need to find balance,” you’re not alone. Many people struggle with moderation—some make it work, while others find it harder than quitting altogether. In this episode, we’re diving into: The science behind why moderation is difficult How to know if moderation is right for you What to consider if you want to try it If you’ve bee...

If you have committed to going alcohol-free or you’ve been thinking about it, maybe you’ve dipped your toe in and tried to cut back, wherever you’re at on your sober journey, I’m here today with a little pep talk just for you. If you’re feeling stuck, exhausted, or like life is throwing too much at you, this episode is your reminder that you are stronger than you think. I'll talk about how to push...

If you’ve noticed that drinking now makes you feel way more anxious — either that night or the next morning — you’re not imagining it. In perimenopause, our hormones are constantly shifting, making us more sensitive to alcohol, stress and anxiety. In this episode, I’ll break down  Why anxiety is heightened in perimenopause, How alcohol makes it worse, and What you can do instead to feel more calm...

In episode 10, host Mel Stephens shares the effects of alcohol on sleep, particularly for women over 40. This includes how alcohol disrupts the sleep cycles and makes sleep issues worse during perimenopause. You’ll learn: The science behind why alcohol disrupts your sleep. Why you wake up in the middle of the night after drinking. How to improve your sleep naturally, such as establishing a nightti...

Just because you’re cutting back on alcohol doesn’t mean you have to settle for plain water! In this episode, we’re diving into the world of mocktails — but not just any mocktails. We’re talking about healthy, delicious and satisfying alternatives. In this episode, you’ll learn: What to look for in a good mocktail Healthy ingredients and adaptogens to boost your mood and energy How to make easy, d...

If you’ve ever thought, “How will I handle social events without alcohol?”, “I feel guilty about how much I drink,” or “What if I try to quit and fail?” — this episode is for you. In Part 2 of this 2-part series, we’re tackling three big mental roadblocks that hold women over 40 back from going alcohol-free or cutting back: Fear of missing out in social situations — how to stay confident, have fun...

If you’ve ever felt conflicted about cutting back on alcohol, you’re not alone. The decision to go alcohol-free can feel overwhelming, and the thoughts that come up can make you question whether you can do it at all. In Part 1 of this 2-part series, host Mel Stephens is diving into three common thoughts that hold women over 40 back from taking the next step: "I want better health, but what if...

In this episode, we’re exploring the importance of self-love and a positive mindset — two essential tools for navigating life over 40, especially during perimenopause.  You'll discover: How the power of self-love can help you prioritize what’s important to you. How a positive mindset can reframe stress and challenges. Practical steps to grow self-love and positivity every day This episode is p...

In this episode, we explore why going alcohol-free is the ultimate life hack, especially for women over 40 navigating perimenopause.  From boosting your energy and improving your health to strengthening your mindset and relationships, we’ll uncover how ditching alcohol can help you feel your absolute best.  Whether you’re sober-curious or ready to take the leap, this episode is packed with persona...

In this episode, we dive into the 3 surprising ways alcohol might be blocking your weight loss goals — and it’s more than just empty calories!  Learn how alcohol impacts your metabolism, increases stress and fuels sugar cravings, especially for women over 40 navigating perimenopause.  If you’ve been exercising, eating well and still not seeing results, this episode is for you.  I'll share acti...

Giving up alcohol isn’t easy, but understanding the reasons behind the struggle can make all the difference. In this episode, host Mel Stephens breaks down four key reasons why quitting drinking is so challenging, like how alcohol alters brain chemistry, triggers withdrawal symptoms and becomes intertwined with our habits and coping mechanisms. More importantly, she shares practical tips and strat...

There were obviously many reasons that led to host Mel Stephens' decision to give up alcohol, but three stand out as "mic drop" moments for why it was time to quit — and they might surprise you! (Well, two of them at least.) If you are a regular drinker who wants to cut back or quit drinking, it's important to be mindful of the reasons to give up alcohol because they all add up,...

In episode 1, you will get to know the host, Mel Stephens, as she shares a bit about who she is and her why for giving up alcohol. You will also discover what this podcast is all about and what you can expect from future episodes.

Welcome to the Sober & Strong Podcast! I’m Mel Stephens, and this show is for women over 40 who are sober or sober-curious and ready to prioritize their health in perimenopause and beyond. I’m on a mission to inspire and support women in creating healthier lifestyles without alcohol. It’s about embracing habits that serve us and letting go of the ones that don’t. Each week, we’ll cover topics...