Midlife Unfiltered: The Season Of Me

Eating healthy food doesn't automatically mean your body is absorbing it. I was munching raw spinach for years thinking I was doing my then osteoporotic bones a favour — but only a fraction of that calcium was actually getting in. This episode is about understanding why, and what to do about it. We're diving into Bioavailability.

In This Episode of the Midlife Unfiltered Podcast

We Talk About

* What bioavailability actually means — and why it matters more as we age

* The spinach surprise — oxalates, raw vs cooked, and why only 5–10% of spinach’s calcium is absorbed

* What influences how well you absorb nutrients — food form, preparation, gut health & smart pairing

* The Triage Theory — how your body rations nutrients when stores are low (and why Future You could lose out)

* What changes in midlife — declining oestrogen, stomach acid shifts, and microbiome changes

* Key nutrients to watch — Vitamin D, Iron, B12 and a few others

* How to know if you’re getting enough — the clues to look for in blood tests and biomarkers.

So… What Is Bioavailability?

Simply put, bioavailability is how much of what you eat, drink, or supplement your body can actually absorb and use. Not just what you consume — what actually makes it into your cells and does something useful.

Three things influence it most:

* The form your food takes — the source (plant vs animal), and how it’s prepared

* Your gut environment — especially stomach acid levels, which change with age

* What you pair it with — some nutrients supercharge each other (think Vitamin D + Calcium), while others block each other (oxalates in spinach binding to calcium)

The Triage Theory

Proposed by scientist Bruce Ames, this is a theory that really hits. When your body is running low on micronutrients, it doesn’t share them equally — it prioritises survival today over your health in 20 years - for Future You.

Why We Midlife Women Need to Pay Closer Attention

Your 40s and 50s bring real shifts that affect how efficiently your body processes nutrients — even if your diet hasn’t changed.

Hormones:

As oestrogen declines, so does your body’s ability to convert and absorb key nutrients. Calcium is a good and important example. Lower oestrogen means less conversion and absorption + falling bone density = a double whammy in midlife and beyond.

Stomach Acid:

About 30% of postmenopausal women have sub-optimal stomach acid. You need that acidic environment to convert nutrients. Less acid = less conversion.

Microbiome Shifts:

The diversity of your gut bacteria tends to decline with age — and that affects how efficiently you absorb what you eat.

The B12 Example - B12 relies on stomach acid to convert properly. With lower acid and fewer animal-based sources in many diets, B12 is one to actively watch.

Nutrients Worth Paying Attention To

The BIG 3

Vitamin B12: essential for energy, bone, heart and brain health B12 is converted by stomach acids. From there our small intestine absorbs it. So if acid performance is lacking, so too will be our body’s ability to convert and use it. That coupled with the fact that B12 is harder to get in food sources any way it’s one to watch as we age.

Iron: Very broadly, about 20% of postmenopausal women are iron deficient — even without monthly blood loss. Maryann shares her own experience with iron deficiency causing anxiety and palpitations. Ask your doctor to test not just serum iron, but also ferritin (stored iron) and transferrin saturation (how well it’s transported).

Vitamin. D: is synthesised in our body by sunlight. Food sources that contain it are not so common with fatty fish (D3) leading the charge with high bioavailability. Mushrooms (UV exposed) for plant sources have a relatively good amount of D2 and slightly less bioavailablity than fatty fish.

Others to have on your radar

K2: Directs calcium to where it needs to go — bones and heart. Found in fermented foods. No official RDI has been set yet, but worth knowing about.

Iodine: Found in dairy, seaweed, seafood and iodised salt. Important for thyroid health. Check your country’s RDI (~150 μg/day is common).

Magnesium: Easy to fall short on, even though it’s found in seeds, nuts, legumes, and leafy greens. Around 320 mg/day is often recommended — but check what applies to your country.

💡 Quick Tip

Use the IOF Calcium Calculator (International Osteoporosis Foundation) to understand your calcium sources and how much you’re actually getting. It doesn’t specifically state bioavailability for each source but it does lean into it generally speaking. And Maryann’s advice? Variety is the go — focus on a wide range of sources to help meet your targets.

Where To From Here - Actions To Consider

* Educate yourself on important micronutrients, their sources and bioavailability. eg: Spinach (and other oxalate-rich greens) to improve calcium absorption cook it — or swap in higher-bioavailability options like dairy or Chinese mustard greens (yep, they’re right up their in bioavailablity per serve).

* Pair smartly — don’t just think about the micronutrients in isloation. Many are better absorbed when paired with others. eg: Vitamin D alongside calcium to significantly boost how much you absorb. Small habit, real difference.

* Get blood work done — specifically test Vitamin D, B12, Iron (serum iron, ferritin, and transferrin saturation).

* Diversify your diet — A variety of sources covers more bioavailability gaps.

* Stay curious about RDIs — many haven’t been updated in 20 years, and they vary by country. Check what applies to you and watch for updates.

Please Note:

Everything in this episode is information to help you ask better questions — not medical advice tailored to you. We are all different in how our body converts and absorbs nutrients. Please speak with your GP or a registered dietitian to understand what’s right for your specific situation.

Resources From This Episode

🎙️ Maryann Jacobsen — Certified Dietitian, founder of Midlife Strong on Substack. Subscribe to get her free Biomarker Guide: “The Essential Blood Tests Women Over 40 Need To Track and Optimise Their Health.”

📖 Maryann’s upcoming book — diving deeper into bioavailability and midlife nutrition. Watch this space!

🔗 IOF Calcium Calculator — International Osteoporosis Foundation — understand your calcium sources and calculate your daily intake.

Thank you for tuning in! We hope you picked up a few gems in our conversation.

And if you did, share it on!

Don’t forget to check out Maryann’s Midlife Strong AND stay tuned for when her book comes out next year. It dives deeper into this very topic. Yes!

See you next week!

Anita xx

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com

In this chat with Andrea Dahr from Switch Natural we talk about common harmful chemicals that are in soooo many products we use on our skin, cook with, eat and drink in. So sneaky that we are not aware that they’re there, that we’re taking them in.

Every. Single. Day.

Andrea’s mission is simple. Share information that’s grounded in studies about these toxic chemicals so that you can make an informed choice about what you choose to use. No bias. 100% independent.

Why does that matter?

Because these every day products are not regulated (unless they are for therapeutic use). The onus is on the companies that make them to disclose if they are using harmful chemicals like known Endocrine Disruptors in their ingredients list.

The descriptions used to market them are not standardised either. Something can be called Natural or Clean but that’s open to interpretation with so much latitude in the meaning.

It’s confusing. Where is the truth?

What ARE we buying? What harm is it doing?

Endocrine Disruptors (or EDC’s) are man made chemicals (of which there are 1000’s) used in manufacturing, that mess with our hormones. They do this by pretending to be and act like hormones, block the function of them or influence the amount of them in our body.

And they’re everywhere.

These sneaky chemicals have made their way into countless products we use every day. Personal care products (like skin and hair care and deodorants), sunscreens (that’s a big one) cookware (non-stick linings like Teflon), plastics, water and food.

And because we use them every day, the toxic load compounds over time.

The Culprits & Where They Hide:

We talk about the more prominent and pervasive nasty ingredients and the every day products they’re found in (to name but a few because there are many).

* Phthalates - commonly found in fragrances, some cosmetics & nail polish

* Bisphenols (BPA, BPS, BPF) - some “BPA‑free” plastics, certain cosmetics, and some flexible plastics like water bottles

* PFAS’s (‘forever chemicals’) - Non‑stick cookware (like Teflon), stain‑ and water‑repellent clothing, waterproof makeup, and some water sources.

Honest, practical insights backed up by information from studies and research Andrea has captured over 10+ years and updates daily as required.

The Proof and Research:

More and more research is being released about these chemicals and their health implications. The work of Dr Shanna Swan is respected, prominent and ground breaking having spent more than two decades studying the impact of environmental chemicals and pharmaceuticals on reproductive and neuro development. She’s linked significant drops in sperm counts and fertility to some of these chemicals. Fertility has dropped more than 50% over the past 50 years worldwide. Geez!

Links to her and her work are below.

Adrea also has a free Resource Library on her website, Switch Natural. There are handy and informative free PDF’s to download. Handy to have because this topic is HUGE and confusing. They’re great resources to come back to again and again.

The Switch Natural App: Because her community were asking so many questions and wanted a way to choose products as they shopped, Andrea decided to create an app so they could make better purchasing decisions. Unlike others that grade the products (sometimes with outdated databases), hers is completely information based and up to date. Here’s how it works:

* You download the app (it costs $20USD a year - cheaper than a week of takeaway coffees here in Australia!).

* Scan the product ingredients list by taking a photo of it.

* A list of known harmful chemicals (if any) appear.

* Search for more information about those ingredients on the spot too (using the magnifying glass icon).

* Research links about the ingredients.

* Alternative products.

* Shared findings. It’s designed to grow interactively too. You can ‘add to shop’ products that are not in the app’s database and Andrea then personally reviews them before deciding if they’re to be shared on the app - as a validity check. Most products are available in the USA (but many will ship internationally) so if you’re outside the US feel free to submit yours so that more products available in your country are listed. I will be adding Australian products for sure having started with my No Pong anti odorant (and no, I’m not getting a kick back mentioning it).

We Bust Common Myths: Here are some.

* Non-toxic products are more expensive - No! As with toxic products there are expensive ones and less expensive ones. Shop around and find them. They’re there.

* Product descriptions use legally defined/standardised words eg: Clean or Natural means no harmful chemicals - No. There are no laws that define what it means to be Clean or Natural. It’s a discretionary wording that is basically marketing hype.

* All personal care and beauty products are vetted by the TGA / FDA to ensure they do what they claim to be eg: free of harmful chemicals - No. Unless they are regarded as Therapeutic, they are not, so it’s a case of ‘buyer beware’.

* Fragrances are safe - No! This is a significant loop hole in ingredient listing department. Synthetic fragrances can hide many chemicals (including phthalates and other EDC’s) under the single label “fragrance” or “parfum”, unless a country has specific “fragrance disclosure” laws. This is because they are regarded as ‘secret formulas’ and as such must remain that way. Some brands will openly list their fragrance ingredients (thankfully).

* Sea life and coral reef safe means human safe - no, not always. Some sunscreen products swap the worse reef filters for other chemical UV filters which may still cause problems in humans. If you’re reducing EDC’s for yourself while still protecting reefs, look for a Zinc Oxide mineral‑only, non‑nano, paraben‑free, and fragrance‑free’ formula rather than just a product that’s ‘coral‑safe’ .

* Product ingredients stay the same over the years so I’m safe to keep on buying them once I’ve checked them once - no. Product ingredients can change. To be on the safe side always scan (check) the ingredients list for nasties. Using the Switch Natural app makes this very easy.

Where to from here? If you are curious about reducing your exposure to hormone disrupting chemicals it pays to look. Read the product ingredients list and find out if they are safe. Andrea’s Switch Natural App is a handy and easy way to do this as an option. Which ever way you choose, just make a start and pick one or two products you use every day. Then decide if you want to switch them out for a non-toxic option.

The choice is all yours.

Where To Find Andrea and her World at Switch Natural:

: Switch Natural Website (SwitchNatural.com) - where there is a free Resource Library. Make a start and download her 50 Clean Swaps Guide.

: The Switch Natural App - the first month is free then it’s $20USD a year.

: Substack Andrea Dahr (Switch Natural).

: Instagram and Facebook look for Switch Natural.

The extensive, groundbreaking research of Dr Shanna Swan can be found on her website . There is a Press section that lists some of her papers and the Appearances section is where you can hear and see her in action talking about her research findings on podcasts and YouTube.

Documentary: ‘The Plastic Detox’. on Netflix.

Thanks for reading Midlife Unfiltered Substack! This post is public so feel free to share it.

Thank you for tuning in! See you next week for our next women’s midlife focused episode.

Anita xx

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com

This is one of the most fascinating and eye opening conversations I’ve had on the podcast. Because let’s be honest. It’s not a topic we openly talk about, not even with our besties.

Jane is one of Australia’s leading Trichologists who looks at scalps and hair all day long. What she doesn’t know about our thinning hair quite frankly, is not worth knowing.

In this brilliant chat Jane and I talk about not only the physical aspects of hair loss - how it happens and why but the psychological and emotional impacts it has too.

We Explore:

» What even is a Trichologist? What is their role in hair and scalp care? Why we should consider having them as part of our health team.

{Side Note: for the word nerds among us, the word “trichologist” comes from the Greek “thríx” (or “trichos”), meaning “hair”}.

» What Jane sees in Clinic - Jane’s helped 1000’s of women over the years and talks about the most common hair and scalp concerns and conditions she sees.

» What a visit to a Trichologist might involve. It’s not your 15 minute in and out. Jane takes us through what a consult with her looks like. Where she takes time and asks a lot of questions to understand:

* when you were last happy with your hair

* what’s been happening since

* medical history

* lifestyle

* blood test results - Jane will ask for these to be done prior to or part of the consultation process to assess Vitamin D levels (super important (85-90% of her patients have insufficient Vit D for optimal scalp and hair health), iron, fasting insulin, folate, zinc, liver and thyroid status at a minimum

* follicle health - magnified under a microscope

» The 3 different hair and scalp health team members and the roles they play. Hair dressers (in the front line, picking up changes first). Trichologists focus on hair and scalp concerns. Dermatologists are medical doctors with a broader scope (skin, hair, nails) who consult on complex conditions, prescribe medications and perform procedures. Trichologists and Dermatologists often work side-by-side.

Hair Thinning:

Is not the same as hair loss.

Problems and concerns don’t just pop up overnight, they take years to build before they emerge in our scalp and hair. Because the scalp is part of the body!

Our body doesn’t prioritise hair, meaning, if there is an underlying health issue, the body will prioritise directing assistance to other areas where it’s needed more. That’s why hair thinning shows up many years later.

Mindset Shift: Don’t just think hair. Think scalp too.

About Our Hair:

» Hair Physiology 101 - we spoke about our hair follicles and the hair growing cycle; long hair, strong hair, dense hair.

Hormonal changes in midlife and how these present in our hair and scalp. Other co-existing conditions like poor nutrition because there is rarely one isolated cause.

The healthier the follicle, the better the outcome for optimal hair and scalp health.

» Hair Mineral Analysis - absolutely fascinating! Hair record a history of what has been going on in our body broadly, from a biochemical perspective. Rather like rings of a tree. Hair segments preserve a snapshot of hormones, metals, drugs, and stress serving as a barometer of sorts to give clues about how the body is using nutrients essential for hair growth.

» Grey Hair - What it is and isn’t. (Hint…it’s not actually grey!). The common deficiencies that can cause this change earlier than expected. And why our hair chooses to do this.

» Scalp Health - Our scalps age too! And scalp health is vitally important when it comes to hair thinning and hair health. Jane talks about Oxidative Stress, Inflammation and the impacts on scalp health.

Treatments:

» What’s in a Trichologist’s Treatment Tool Kit - for when we need help:

* Getting the foundations right first - lifestyle influences that contribute to optimal hair and scalp health. Without these in place, all other treatment options will not realise maximum effect.

* Topical Minoxidil (in brands such as Regaine and Rogaine) - applied onto the scalp

* Laser Therapy - compliments Minoxidil (because they act differently)

* PRP (platelet‑rich plasma) - injections of blood‑derived growth factors to stimulate weakened hair follicles

* Exosome Treatments - loaded with growth factors and signaling molecules to stimulate hair follicles

“It’s not just about making hair. It’s about consistently growing it.”

To give our body what it needs to do this - getting those foundations right.

Myths Busted:

» Hair loss is an older woman’s problem. Jane is increasingly seeing women in their 20’s presenting in clinic. She sees a broad age spectrum of clients.

» Hair loss happens overnight - nuh-uh. It’s a long game with underlying causes occurring years before we notice. Sound familiar? Bone health is the same.

» Treatments are a quick fix - nope. Hair grows in cycles of about 7 years in duration. Just as the loss takes ages to notice, the repair does too. It’s a long game ladies.

» Wash your hair less to preserve scalp health - the opposite it true. A clean, dry scalp is an important way to prevent the impacts of oxidative stress and other antagonists. Your follicles will love you for it.

The Silent Conversations We Don’t Have:

Hair thinning (and loss) is a common problem and yet, one that we talk about the least. Trichologists go there too, offering vital support along the hair re-growth journey. Not just with physical treatments, but with equally important moral support too. Because the two are inextricably linked and emotional stress is the enemy of hair regrowth and thinning.

Final Word - Tips From Jane

* Make sure you’re shampooing as often as you can to reduce oxidative stress on the scalp. Clean and dry.

* Consider reaching out to a certified Trichologist particularly if you’re noticing your hair thinning. Do it as a preventative too - just like going to the Dentist.

* Look after your metabolic health - it underpins hair and scalp health.

* Know your Vitamin D number - get it up to 90-130 nmol/L.

Where to find a certified Trichologist near you:

There is a global network of Trichologists.

Institute of Trichologists (IOT) - is a non-profit corporation founded in California in 1974 to promote the study, research and legitimate practice in all aspects of the treatment and care of the human hair and scalp in health and disease. Search its global online register of trichologists to confirm whether a practitioner is certified and upholds the IOT’s standards of training and clinical practice.

Association of Professional Trichologists - has an online registry too.

Where To Find Jane Davies - The Hair Physio

Jane is based in Perth, Australia so you can see her in clinic there. Head to her website to book an appointment. https://www.thehairphysio.com.au

Jane does online consults as well if you need a chat.

She also has an active presence on Instagram where she shares information and tips. Look for The Hair Physio.

Where To From Here?

If you found this podcast episode helpful, please share it on. This is a conversation we absolutely need to have. To bust some myths, share the insights, get the right help and dissolve the shame associated with hair thinning and loss.

Send us a message if you’d like more conversations about this topic or topics related to it. Like Scalp Health and Hair Loss. Oxidative Stress and Endocrine Disruptors. We’d love to know!

Thanks Jane! Thanks everyone!

See you next week.

Anita xx

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com

Dementia is now the #1 cause of death for women and men in Australia. It’s terminal with no known cure for its various form of which there are over 100. The form of dementia most often spoken of is Alzheimer’s.

In this series our aim is to share real life experiences so that if you find yourself on this journey, or if you already are, you feel less isolated and alone. That others understand and see you and your struggles. We also want to share the light in the dark, practical insights and tips to help along the way.

We will also welcome conversations with those who work in dementia care and those who work in its varied support systems.

We are based in Australia, so many of our references are local. You may have similar services and support in your area, just with a different name. Any resources mentioned in these conversations will be listed in the show notes for you.

Thank you for joining us.

This is Margriet’s Story.

Margriet and Dan were married for over 53 years. He passed away after a 7 year journey with Striatonigral Degeneration (a disease closely associated with Parkinson’s) and with that, aspects of dementia which intensified, as the disease progressed. Dan was in his late 60’s when he was diagnosed.

In this open and honest conversation Margriet and I talk about:

>> The Early Signs that something was different, that then lead to a diagnosis.

>> How this disease played out for Dan

>> The Never Ending Journey of Difficult Decisions and Choices – Dan’s diagnosis had no treatment or cure. It was a downward slope of seemingly endless, difficult decisions to make.

>> Impacts on Margriet as Dan’s Primary Carer – we talk in great detail about this because it’s not spoken of enough. The impact of caring for someone with dementia, with an incurable disease is enormous. It’s deeply under-appreciated and under-valued.

The exhaustion and lack of sleep. The grief (ambiguous loss). Getting through the daily grind and nitty gritty of doing it all. The shame. The guilt.

Anxiety and Depression - Margriet wanted to highlight this as a very important part of the conversation. Her experience then and now.

>> What Margriet Did To Help Her Get Through: we call this Care For The Carer. Learning to put your needs first for survival and self health and what Margriet found helpful to include regularly in her week. She calls these ‘the circuit breakers’.

>> Navigating the Health System / The Aged Care System – the complexity of these systems to get the care needed. The importance of seeking help of those who know ‘how to’ (like the hospital social worker and Aged Care Providers) and taking in various care services on offer – as difficult and confronting as that may seem at the time.

Margriet shares the help she found invaluable. The simple and seemingly ‘small’ things that meant so much in the overwhelm.

>> The Most Difficult Day of This Journey - you may find this surprising. I didn’t. It was the most difficult day on my dementia journey with my Dad too.

>> How Art Saved Margriet and Her Relationship with Dan.

>> Life After Dan – As an Art Medicine Practitioner incorporating meditation, writing and painting. It’s the gift she gave herself in recovery and now helps others to do the same.

Find out about Art Medicine here. Margriet is referenced there.

>> Final Thoughts – Margriet’s final thoughts, important messages she’d like to gift you.

· Inform yourself as much as you can but don’t Dr Google too much. Go to your doctor, your GP (primary care physician/family doctor) first.

· Take the journey one step at a time. Because it’s overwhelming and there is much to take in and consider. It’s confronting. Like exploring a new country and language with many unknowns.

· Talk to someone who’s going through it too, because empathy and compassion are vital. This is an isolating journey. Connection is critical.

· Love is the answer. The light in the dark to carry us through.

Margriet read the poem ‘When I’m No Longer Here’ to end our conversation. It was a beautiful parting gift. The poem is from the book Wild Hope by Donna Ashworth.

Donna posted this on her Facebook page here:

WHEN I’M NO LONGER HERE

When I’m no longer here,

say my name to call me near.

I will calm your disarray,

move the mountains from your way.

I will dry your falling tears,

whisper comfort in your ear.

When I’m no longer here,

say my name to call me near.

When I’m a glowing star,

do not think of me as far.

I am with your inner child,

hoping you’ll embrace your wild.

Seeking joy in every day,

finding jewels of light in grey.

When I’m a glowing star,

do not think of me as far.

When I’m no longer here,

let me rid your heart of fear,

put it down upon the floor,

I’ll take it from your door.

Give me then your worry too,

let me carry it for you.

When I’m no longer here,

let me rid your heart of fear.

Thank you Margriet for your time, your kindness and your compassion. Your want to share your story so others who many be on a similar path, don’t feel so alone. For your wisdom and practical insights and tips. For your love and care of Dan.

Thank you.

Anita xx

RESOURCES

In this episode helpful resources were mentioned. Here they are with links so you can explore a little deeper.

Dementia Australia - https://www.dementia.org.au/

My Aged Care - https://www.myagedcare.gov.au/

Australian Unity - https://www.australianunity.com.au/

Movement Disorder Clinics – Dan and Margriet attended a local clinic in Melbourne, Australia. They are located across Australia. Search ‘Movement Disorder Clinic near me’ to find yours. Here is a link for general information provided by the Royal Melbourne Hospital.

Dance For Wellbeing & Parkinsons - https://dance4all.online/

This episode of Midlife Unfiltered is part of a Dementia Series to be rolled out in 2026. Important conversations to break down the stigma and myths associated with dementia.

Personal stories of loving someone who has Dementia. Those who care for them as a professional and those who help with supportive services and knowledge.

Most of us are ‘touched by knowing someone who has/had cancer’. It’s Dementia’s turn now. Dementia will touch the lives of each of us. A condition growing in numbers globally. Let’s open our hearts and minds to understanding more.

If you are loving someone who has dementia our heart is with yours. Both Erica and I have been on that journey having lost a parent to Frontotemporal Dementia. A different lived experience but one with many similarities. With deep compassion for what you are going through.

You are not alone. This is hard. It’s tough. We see you.

Anita & Erica xx

p.s. The quality of this recording is not brilliant at times. I am sorry if it’s distracting. The transcript may help to fill in the ‘stuck gaps’ for you. My internet connection on the particular streaming app (not Substack) did not play nicely on this day. Sorry. Anita.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com

You’re struggling to understand who you are in the midst of all the changes you feel inside and those you are drawn to from the outside. Discovering your place in the world, how and where to fit in, guided by your instincts and those around you. The learning curve is steep at times and if you’re lucky, you get to experience it surrounded by love and support.

Sound familiar? Those were our teenage years.

You’d be forgiven for thinking they were feelings from last week!

Welcome to the messy middle of midlife.

How do we navigate the tumultuous change this time of life offers up? How do we create a future that feels like it matters, that feels like it’s made for us?

That’s the topic for this week’s podcast chat with Jo Clark; midlife mentor, transformation coach, speaker and all round bloody good woman.

In this chat you will hear us talk about…

Some of the BIG CHANGES that shake our confidence in midlife:

* ROLES - recognised and familiar roles that are changing and with it, our sense of self. Who are we when those roles are no longer needed or wanted in the way they have been for many, many years? Partner, mother, daughter, work colleague, friend…(fill in the blank).

* IDENTITY - the tight link roles have to our identity. Realising who you are is not what you do. So what else is there?

* VALUES - the north star to discovering who you are, guiding choices to what comes next. And how it can feel when we’re not living in alignment with them.

The TOOLS and TIPS that help:

* Creating the space and time to think, reflect and writing them down. Looking inward to see more clearly and how to do that.

* Ease off on the need to control - go with the flow a little more to break down road blocks and be more in the present.

* The value of swapping a To-Do list for a To-Be list.

* Having a Wellness Plan - that brings to life health goals for Future You, uniquely yours. Health is foundational. Without that it’s very challenging to live a life by design.

* Taking 100% responsibility for choices made in the past and those that will be made in the future. Being accountable to you.

LEGACY & REGRET: as a driver for how you want to feel and who you want be.

Jo’s Story: Sometimes it’s easier to know what you don’t want than it is to know what you do. Jo shares her personal story about how her Mum’s life played out, the regrets she had and how Jo uses that as a motivation for what she doesn’t want to have happen in hers.

This work, this exploration, navigating this change is not easy. Nor is it one and done. It’s ever evolving, growing as you do and adapting to suit the often changing landscape of midlife and beyond.

Turn up for you, do the hard work, take accountability as you age with agency and power.

A bit about Jo:

Jo Clark is a transformation coach, speaker and mentor who supports women over 40 to navigate the complex transitions of midlife with clarity and confidence.

Drawing on her own experience of burnout, menopause, caring for ageing parents, raising children and changing careers, she helps women design a life that feels purposeful and aligned, rather than driven by default.

After more than three decades in education, Jo now runs her own coaching practice on the Sunshine Coast, offering tailored programs, workshops and keynotes focused on values, vision, goal‑setting and life planning for the second half of life.

She is also the host of the Redefining Midlife podcast, a globally ranked show where she amplifies the voices of everyday women and health experts to challenge outdated stereotypes about midlife.

Find Jo here:

* Website - Jo Clark Coaching

* Podcast - Redefining Midlife (& where ever you listen to your podcasts)

* Substack - woohoo! Jo’s new to Substack - Jo Clark Coaching. Head over there and give her some support. She’ll be posting more in the future.

* Instagram - @joclarkcoaching. Send her a DM. She answers all of them personally.

Thank you to everyone who tuned into our live and to you here now watching and listening in. I really do value your support. Jo and I hope you picked up a few gems from this conversation.

Join me for my next live video in the app next week.

See you then!

Anita xx

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com

When you devour a book because you find it hard to put down, it’s a sign that it’s a bloody good one. When you can’t wait to share and chat about it, it’s a sign that it has resonated with you deeply.

That’s the impact Mind Your Body: A Revolutionary Programme to Release Chronic Pain and Anxiety, had on Erica and why we chose to chat about it on the podcast. It’s a book you simply must know about!

"Pain is an invitation to recognise the inner truths that have been waiting for our acknowledgment like shame, grief and suppressed emotions…Understanding common traumas in order to uncover the depth of your pain.” Nicole J Sachs from her book, Mind Your Body.

Erica and I talk about various aspects of the book that caught her attention and expand on those with curiosity and deeper conversation:

:: TMS (Tension Myositis Syndrome, also called Tension Myoneural Syndrome or “mind–body syndrome”. The foundation for Nicole’s work, based on the mind–body model of chronic pain proposed by rehabilitation physician John Sarno.​

:: The Pain we feel is real - it’s not in your head. We all know this to be true when we’re stressed, we feel the tension in our body somewhere. Erica as a councilor and somatic practitioner sees this every week in clinic and supports easing that stress with exploratory movement and awareness. A mind body connection.

:: The Stress Loop - when we harbour emotions that have no where to go. What does that look and feel like?

:: It’s Counter-Cultural - to feel and express emotions. We are taught and encouraged to suppress them - to keep calm and carry on. What a load of BS.

:: So Where Does The Physiological Response Go? The shame we feel and ignore. The anger we find hard to express in a way that is true to how we’re feeling. The fear we hold buried deep within; from our childhood and in our adult life. The multitude of difficult emotions we shut down. Where do they show up in our body?

We talk about how Mind-Body Medicine is challenging those practices, urging us to pay attention and with curiosity, explore those emotions in order to relieve the pain we feel in our body.

:: The Importance of Self-Compassion - It’s human to feel this way. Those difficult emotions are nothing to be ashamed of. It’s all part of being human. We need to acknowledge that and meet ourselves and others with kindness with a hefty dose of self-compassion. The key ingredient to meeting our inner truth as we explore with an open heart and curiosity what those feelings are and mean.

:: Holding Opposing Emotions Simultaneously - like both fear and love at the same time. It’s challenging. It’s hard.

:: The power of using AND instead of BUT in sentences and thoughts, as we excavate and acknowledge emotions. ‘But’ disarms and excuses. ‘And’ empowers us, validating our experience.

:: More Gaps We Need To Fill - to advocate for ourselves when the traditional medical model and solutions don’t provide the answers we need to solve our pain problems. Erica stresses that Nicole is not dismissing the need to search for answers by having medical tests and investigations. Quite the opposite, they are and we must. But if the findings are not clear or if they are absent, then that is potentially a gap to fill with Mind-Body Medicine. Explore it with curiosity and advocate for you if this is your situation.

:: A Way Forward: Exploring the Hidden Truth - Using Nicole’s Journal Speaking framework. “The pain is not in your head. But the solution is not in your body.”

:: Add This To Your Toolkit - Mind Body Medicine and Journal Speaking as a part of your tool kit. Not a panacea on its own, rather an additional tool to support and help your pain and healing as you navigate being human.

At a time when we need this more than ever. In a world of increasing global tensions and fear. For ourselves. For each other.

Erica plans to Journal Speak. We might do a part 2 and find out how she found it. Stay tuned :)

A big thank you to everyone who tuned into our live video! And a big thank you to those who are tuning in now. We hope you find a few gems in there.

Why not share those gems and let us know what resonated with you?

Join us for our next live video in the app next week!

About the author, Nicole J Sachs:

At 19, Nicole was diagnosed with a severe life-limiting degenerative spinal condition with no guarantee she’d ever be pain free post surgery, which was the solution on offer. She faced the realisation that traditional doctors didn’t have solutions for what was most urgent, ending her pain.

Curiosity (and desperation) lead her to the world of Dr. John Sarno, and his teachings on the brain science behind Mind-Body Medicine.

About 20 years of clinical practice where she’s, supported hundreds of thousands with their chronic pain, anxiety and other conditions, has been channeled into her latest book Mind Your Body.

Nicole J. Sachs, LCSW is a speaker, writer, psychotherapist, retreat leader, and podcaster. She is the author of the books MIND YOUR BODY and The Meaning of Truth, and the creator of online courses Freedom from Chronic Pain and Freedom from an Anxious Life. (From her website - YourBreakAwake.com)

Find Mind Your Body: At most book stores online. If you go to her website YourBreakAwake.com there are additional free resources to download post purchase.

Audio Book: If you prefer to dive in, listening to Nicole and John Stracks narrate Mind Your Body, you can. Here is one option if you’re in Australia. Or head to where ever you grab yours. You’re sure to find it there.

Nicole’s Podcast is The Cure for Chronic Pain. Find it on your podcast streaming platform of choice.

In Other Conversations: Nicole has a chat with Jonathan Fields on his Good Life Project (GLP) podcast. It’s brilliant. Her work and who she is, shines so brightly. Well worth a watch or a listen. Find GLP here on Substack in Jonathan’s world - Awake At The Wheel.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com

A conversation on her podcast with gut guru Dr Steven Gundry literally changed her life. It set Shawna on a new trajectory to research, learn and join the dots about her Dad’s health condition. This was now personal.

Dementia. It’s a cruel neuro-degenerative condition of the brain for which there is currently no cure. All we ultimately have to offer those with it, is comfort.

Shawna’s Dad had been diagnosed with Dementia - early onset Alzheimer's later amended to Frontotemporal Dementia (FTD). He’d also been experiencing IBS and other gut and gastrointestinal issues.

The Gut:Brain Connection

There is a tonne of knowledge, insights and experience Shawna brings to this conversation, together with practical tips and know-how.

In this chat we talk about:

* What the Gut:Brain Connection is.

* How to look after it .

* What harms it.

Helping you to age with power is why we wanted to bring this conversation to you. To encourage you to be your own health advocate and take back your agency.

Because there are gaps we have to fill. Dots we must connect, to live a long and equally healthy life. For your brain health. For future you.

Understanding the Gut:Brain connection and how to optimise that powerful communication superhighway, may provide ways to do just that.

Where to From Here?

Shawna can be found here on Substack - Third Spark Health. She’s going all in and dedicating the month of March to gut health.

Gut health lessons, recipes, shopping lists and more; information and practical tools to work with.

Your gut has been talking, it’s time to listen :)

About Shawna Robins:

Shawna is an international best-selling author of 2 books - Powerful Sleep – Rest Deeply, Repair Your Brain and Restore Your Life, and Irresistibly Healthy – Simple Strategies to Feel Vibrant, Alive, Healthy and Full of Energy Again.

She’s is founder and CEO of Third Spark, an online wellness hub for women who want to reset their sleep, create healthier habits and change their lives.

Shawna is a National Board-Certified Health and Wellness Coach and a graduate of the Institute of Integrative Nutrition.

Shawna has been featured on several podcasts and in Authority Magazine, Thrive Global, and The Huffington Post.

…she’s fabulous!

Thank you to everyone who tuned into our live video and for tuning into our conversation now. We hope you find it helpful.

If you did, share the love! Maybe there is someone you know who would benefit from watching/listening, please share it with them.

Join us for our next live video in the app.

Anita xx

p.s. if the sound cuts out for you (as it did for me when listening back) I found it helpful to hit the sound mute on/off button (at the bottom of the video windo. At times I do mute myself to save you from listening to my annoying cough. Ugh.

See you next week!

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com

Aging with power. Not grace. Power. What does that mean for you? And how do we do it?

In this podcast episode on Midlife Unfiltered, Anita explores what it means for women in midlife to age with power. Taking back our agency, advocating for health.

Because there are GAPS.

Lifespan - Health span = 10-15 year Gap: We may be living longer but we are not living well, longer. Statistically (Australian statistics) if like me, you’re a white woman born in 1967 you may potentially live to be about 85 years old (lifespan). Maybe up in the late 80’s. Your Health span (how long you are healthy) is potentially going to decline (with obvious symptoms) in your mid 70’s. That’s a GAP of 10-15 years! Statistically speaking.

What do you think those years look like?

Lived experience - Anita talks about how she’s seen these numbers become reality, in the care home her Dad was in for the last 6 months of his life (with stage 4 cancer and dementia). Around 90% of the people in that very caring home were women. With multiple chronic conditions that were being managed for them. Most with mobility issues, some with mental health conditions. Many were lonely. They were receiving good care. Most were existing.

Women’s Health Research Gaps: About 30 years ago (in 1993) the US mandated women be included in clinical medical research. In Australia it was ‘best efforts’. That’s about to change. In 2026 Australia firms up its inclusion of females in clinical research where evidence of inclusion needs to be demonstrated to qualify for funding. Anita talks about that is more detail in the podcast chat.

30 years may seem a long time but in the context of clinical research it’s not. For good reason, it takes time. So research findings including women are now becoming more available for us to read and talk about. But in the scheme of things, it’s just the beginning. We have a long way to go, but we are moving in the right direction.

Education System Gaps: Underpinned by research gaps, Anita talks about the gaps in our tertiary and secondary education systems. The lack of information and knowledge in texts, resources and curricula, which means there are gaps in what our health team members know about us.

Why in secondary schools is it not mandatory to teach children about how their body systems work? The basics. Beyond sex education and the reproductive system. Maybe some schools do. Hats off to them, that’s great. But the majority don’t.

It seems one mimics the other?

Health System Gaps - Specialty Silos: Modern medicine is brilliant at acute practices that save lives, that extend how long we live. Treatments for symptom management of chronic conditions that do work. But in saving lives, extending them, a gap appears. The likelihood that more of us will be living with those chronic conditions, increases.

The Specialist. We have specialists with their deeper knowledge and experience to help us manage those chronic conditions like arthritis, cardiovascular problems, diabetes, dementia (the #1 cause of death in Australia for women)…the list goes on. The focus of care is typically short term - 1,2,3 maybe 5 years but what then?

What does your Health Span Road Map look like for Future you? More gaps to fill.

Each specialty represents a silo. We go from one to another to treat each specific condition. That’s great, but it promotes gaps. Gaps between silos that must be filled if we are to get a complete, a better picture of our overall health.

Who fills the gaps between Silos?

Lived Experience: Anita talks about her own specialist experience and how she filled that gap, advocating for her bone health.

The Old Way Vs The New Way: We are the Transition generation, living in the Digital Age where the pace of change, the volume of information at our finger tips is mind blowing. But how do we know what’s true? Anita talks about how this puts a greater importance on the relationships we have with our health team members.

She talks about the ‘old way’ where we believed our GP’s knew it all. To the ‘new way’ were we appreciate now there are gaps. A partnership approach.

Looking out for Red Flags and Green Flags (thanks Dr Sara Szal for that framework). The relationship Red Flags where we don’t feel comfortable asking questions, feel dismissed and don’t receive the right outcomes.

Lived Experience - Anita’s relationship with her GP is mostly Green Flags. She talks about a specific conversation with her GP where green flags were flying high and proud.

A Prevention Mindset: Showing up each day for you and your health. For Future You. A prevention mindset means honing awareness, seeking information and knowledge and taking action to fill the gaps. Anita talks about how she believes this to be perhaps the most effective way to reduce the gap between living longer and living longer well. Talking about epigenetics and lifestyle pillars, daily choices around sleep, nutrition, exercise, reducing toxins, connection and joy. Choices that help define our long haul road map.

It’s up to us to Advocate for our health.

Assemble your health A Team, ask questions, have those green flag conversation. Proactively fill those gaps with a prevention mindset.

To Age with Power.

p.s.

What Anita didn’t include in the podcast chat that she meant to. It’s a biggie!

Knowing Your Body & Listen To Its Love Language: It’s one thing to gather information and knowledge from the outside. It’s quite another to gather it from within.

Our body’s are incredible. Loyal allies doing their best to keep us keeping on, well. What we tend not to do so well, is respect them enough to listen to their messages. Their clues that things are different and we need to act to address them. Address them before they become obvious symptoms that become more difficult to manage. A chronic condition.

How good are you at listening to your body’s messages. The subtle clues?

Thank you to everyone who tuned into my live podcast video! Join me for my next live video in the app next week.

If you are watching and reading after the live, thank you too! I hope you find it helpful.

To aging with power!

Anita xx

Oh! If you’d like to subscribe to Anita’s Midlife Mojo long format newsletter it’s not on Substack (yet). It’s over in her Sequins and Sand land, her online business for the past 17 years. A business in transition, just like she is :) Here is the link to where you can subscribe. It looks a bit like what you’re not expecting, but it is the place to do that. Become a VIP and that email will land in your inbox each week. Be sure to add the address to your contacts so that it doesn’t vanish into spam land.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com

As we say goodbye to a challenging 2025, Erica & I talk about 2025's most popular podcast topics and why they've resonated so much and how they resonated with us personally as we reflect upon them. Rest. Identity & Values.

We record weekly so have banked about 50 episodes in 2025, moving to launch from Substack at the end of 2024. Still finding our feet in many ways but loving it here. From Substack our podcast is broadcast on all the usual podcast apps like Apple Podcasts and Spotify so if you are over there, look out for us!

Top 3 Podcast Topics for 2025?

The REST episode, resonated deeply. It was our #1 downloaded episode for the year. Erica's Reframing Rest framework, the star of the show. Listen to that Episode here on Substack.

IDENTITY: Who you are not what you do. When the scaffolding falls away in the transition of the midlife years, who we are, is what is left of us, raw and real. We've chatted a few times in the podcast with much loved guests of the show Alex Hanlon and Cat Matson, both now on Substack. Listen to Identity in Midlife with Alex and Cat here.

We also talked about it in terms of how we present ourselves, our style self-expression and how that can go MIA in midlife. We brought on another brilliant guest, Fiona Keary from Style Liberation to talk about this hot topic. She's a stylist and has helped 1000's of women find their style mojo again. Listen to that episode here.

VALUES, a personal favourite for us too. Best buddies with IDENTITY because who you are, how we 'be' sits on the solid shoulders of our values. What matters most to us. Values also help us to navigate all the shoulds in life - the expectations, the masks, the roles and bring us back to who we are. Values are spoken of in many episodes and are an anchor for both of us in the tumultuous change of midlife. Living with alignment of values.

Where to From Here?

Without giving you something else to do...consider reflecting on what your values are. What a gift to give yourself as the year closes and the next begins. Erica talks about the Value of Values here and how living in misalignment gives us clues as to why things feel 'wrong'. It might give you a little guidance to what your values are and how to navigate life using them.

I have also used Personalvalu.es and found that really helpful.

2026:

2026 for Anita will mean advocating for Dementia and Bone Health more having had her life impacted deeply by both. And for Erica, advocating for those who are Donor Conceived as she discovered she was this year. So watch out for more conversations around these topics and more.

What matters to you in midlife? If you have any topics you'd like us to tease out in a podcast chat then please DM us here or email us at [email protected]. We'd love to hear from you. Maybe you'd like to be a guest? Let us know.

We will be back soon. Leaning into our Values of Family and Connection, we will be taking a break from recording new episodes until the end of January.

Until then, we welcome you to dive in and listen to our 50+ episodes recorded through 2025 and the later part of 2024. You'll find them all here on our Substack page.

Thank You for tuning in and sharing your precious time with us. We know what a valuable commodity that is. We are most appreciative.

If you celebrate Christmas, happy Christmas! If you're gathering with those who matter most to you, we wish you a wonderful time full of love, calm and .... rest.

See you in 2026.

Anita & Erica. xx

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com