Stronger Bolder Wiser

Why does that evening glass feel so hard to give up?  I explore the stress and nervous system patterns behind drinking to switch off, and share practical ways to start changing the habit. For 29 years, alcohol was my way to unwind. Then, in my 40s, I found myself waking at 3 a.m., feeling anxious and watching my life get smaller. In this solo episode, I share why I look beyond the evening glass wh...

Lift heavy or lose the fight against aging is the default advice for midlife women, and it leaves too many of them injured or on the sidelines. There is another way to build muscle, and it takes 20 minutes and light dumbbells. In this episode I sit down with Ashley Selman, a strength coach of more than 30 years and the founder of Seli Strength, to talk about blood flow restriction training. Ashley...

Taking 30 days off alcohol in midlife rarely feels the way social media promises. Boredom, flatness and broken sleep often come first, and none of it means you're doing it wrong. In this video I share the five most unexpected things women discover in their first 30 days without wine, from the 5 to 7pm boredom to the friend who suddenly goes quiet. I explain why your brain can feel flat once al...

5 Foods to Swap The five foods stealing your energy and adding visceral fat in midlife, plus what to eat instead. Five simple swaps, big difference in how you feel. Get your free guide → https://programs.sarahrusbatch.com/free-guide-5-food Prefer Instagram? DM me the word FOODS and I'll send it straight to you.👉 https://www.instagram.com/sarahrusbatch/ Nobody walks into a marriage planning to...

Struggling to know what to do when stress, boredom or big emotions hit? Download my free guide "100 Things to Do Instead of Drinking", a toolkit for sitting with those feelings instead of reaching for a glass of wine. Get your free guide → https://bit.ly/4qOiGUw The women quitting alcohol are not at rock bottom and they do not call themselves alcoholics. They are running businesses and r...

Struggling to know what to do when stress, boredom or big emotions hit? Download my free guide "100 Things to Do Instead of Drinking", a toolkit for sitting with those feelings instead of reaching for a glass of wine. Get your free guide → https://bit.ly/4qOiGUw Perimenopause is not a medical condition and you are not broken. Dr Lara Briden explains what is really happening to your hormo...

Struggling to know what to do when stress, boredom or big emotions hit? Download my free guide "100 Things to Do Instead of Drinking", a toolkit for sitting with those feelings instead of reaching for a glass of wine. Get your free guide → https://bit.ly/4qOiGUw If you cannot bounce back from two glasses of wine the way you did in your twenties, you are not imagining it. There are three...

Feeling like alcohol has quietly become your default way to unwind, reward yourself, or take the edge off? Join my October Reset Challenge, a supportive, guided reset to help you break the daily drinking habit, reconnect with yourself, and prove you can feel good without the glass of wine. Join the October Reset → https://bit.ly/4gJyKSY What does it really take to walk out of the "sober closet" an...

Struggling to know what to do when stress, boredom or big emotions hit? Download my free guide "100 Things to Do Instead of Drinking", a toolkit for sitting with those feelings instead of reaching for a glass of wine. Get your free guide → https://bit.ly/4qOiGUw Most women who recognize themselves in this episode do not identify as alcoholics, and that is exactly why the term grey area d...

Struggling to know what to do when stress, boredom or big emotions hit? Download my free guide "100 Things to Do Instead of Drinking", a toolkit for sitting with those feelings instead of reaching for a glass of wine. Get your free guide → https://bit.ly/4qOiGUw Your brain is knackered by 5pm because you've been stuck in middle gear all day, and that exhaustion is exactly why the wine starts calli...

Feeling like alcohol has quietly become your default way to unwind, reward yourself, or take the edge off? Join my October Reset Challenge, a supportive, guided reset to help you break the daily drinking habit, reconnect with yourself, and prove you can feel good without the glass of wine. Join the October Reset → https://bit.ly/4gJyKSY Is sugar addiction real, and why do so many women swap alcoho...

By 5pm the kids are screaming, you've had 77,000 tabs open in your brain all day, and a voice says you deserve a glass of wine. That voice isn't weakness, it's your brain reaching for the fastest exit it knows. I take you deep into what's actually happening in your body when stress hits, and why alcohol keeps showing up as the solution even when you know it isn't serving you. I walk you through ne...

Ageing isn't decline, it's the beginning of something incredible, and the choices you make today are quietly building the woman you'll be at 80. I sat down with gerontologist and biohacker Zora Benhamou, host of the Hack My Age podcast, who has interviewed more than 200 women across 50 countries about how they experience menopause. We got into why so many of us reach for alcohol in perimenopause w...

You woke up on the bedroom floor swearing this was the last time, and by Friday you were hovering over that party invite knowing exactly how the night would end. This is the episode about the moment you finally step off the merry-go-round. I sit down with my dear friend Victoria Vanstone, host of the award-winning Sober Awkward podcast. Vic shares the raw truth of her journey from binge-drinking p...

If you've spent your whole life feeling like you're failing at things everyone else finds easy, your ADHD may only be surfacing now because perimenopause has pulled back the curtain on it. This episode shows you why, and exactly what you can do about it. Faye Lawrence, a counsellor, psychologist and ADHD coach who also specialises in grey area drinking, unpacks why so many women are only d...

Change doesn't happen because you finally feel ready. It happens because you decide, then follow through, whether you feel ready or not. I'm sitting down with behavior change expert and exercise physiologist Craig Harper, host of The You Project podcast, for a conversation I've wanted to have with him for a long time. We dig into why we keep repeating the habits we know aren't serving us, from gre...

Women today have more freedom, choice, and opportunity than any generation before them, yet happiness has been declining since the 1970s. I'm sharing six principles that have genuinely changed how I experience my own life, and I believe they can change yours too. I unpack why women's happiness has been declining since the 1970s despite having more freedom and opportunity than ever. This ep...

Sober Dave quit drinking after 40 years and discovered that stopping was the easy part - the real work was figuring out who he was without it. In this conversation with Sarah, he and Sarah unpack the identity void that follows sobriety, why moderation almost never works, how to grieve the "relationship" you had with alcohol, and what to say to a partner who won't admit their drinking...

Your body isn't failing you. It's running out of the hormones it needs, and no doctor told you that was coming. I sit down with Karen Martel, certified hormone specialist and transformational nutrition coach, to pull back the curtain on what perimenopause and menopause are actually doing to women's bodies and minds. Karen shares her own journey through hormonal collapse in her early 30...

What if the "lost libido" you've been blaming on age, hormones or your relationship was never actually about desire at all? In this episode I sit down with renowned sex and relationship therapist Jacqueline Hellyer to talk about one of the most common things I hear from women in my community: "I just don't want sex anymore." Jacqueline breaks down the myth of spontaneou...

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...

Have you ever quietly asked yourself, "Am I drinking too much?" If that question has ever crossed your mind, even for a second, this episode is for you. In this solo episode, I'm walking you through the 11 diagnostic criteria clinicians use to identify mild, moderate and severe alcohol use disorder, and I promise this isn't about slapping a label on yourself. What We Cover: - The...

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 wh...

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 alcoho...

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, th...