You don’t have to choose between enjoying your weekends and feeling confident, energized and comfortable in your body — but after 40, how you approach food, alcohol and recovery really matters.

In this episode, Anna and Em unpack the real reason weekends feel like they undo all your weekday effort — and why it’s not a willpower problem, a motivation issue, or a lack of discipline.

This is a physiology-first, shame-free conversation about wine, weekends, hormones and how this all impacts your fat loss — and most importantly, how to create balance that actually lasts.

In this episode, we cover:

✨ The classic weekday “perfect” → weekend blowout → Monday guilt cycle;
 ✨ Why restriction during the week almost guarantees overeating and drinking on weekends?
 ✨ The restriction–reward loop and how biology (not weakness) drives it;
 ✨ Why alcohol feels relaxing — and what it’s actually doing to your blood sugar, sleep and hormones?
 ✨ How alcohol impacts estrogen metabolism, especially in perimenopause;
 ✨ Why dopamine always beats discipline — and how modern life makes this harder after 40;
 ✨ How to stop “starting again” every Monday?

If you want to learn how to enjoy your weekends and feel strong, lean, energized and confident, we’ve got you.  All you need is a better strategy, one aligned with your hormones, nervous system and real life and one that actually works!

Resources & Links

• If you want to know how to Master your Metabolism after 40, grab our guide HERE.
• Grab our INSULIN cheat sheet - How to Manage your Blood Sugar Levels for metabolic health, fat loss & energy after 40 HERE. 
• SSH Protein Guide -  Download it HERE
• Grab out popular SSH plant based protein powder HERE
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “THRIVE” to us on IG @soulsisterhealth.

Want to know more? 

If you enjoyed today's episode, please FOLLOW and share with someone you think might enjoy it.   We are brand new to this podcast game and your FOLLOW and SHARE helps us enormously in getting the word out there to more women! 

Tag us @soulsisterhealth on IG when you’re tuning in—we LOVE seeing where you listen from!

Anna + Em xo

If you’ve ever felt like you’re either completely “on” with food… or completely off track, this episode is for you.

In today’s conversation, we unpack the psychology and physiology behind diet culture and that the “all-or-nothing” mindset that so many women hold.

We explain why this isn’t a willpower problem or a discipline issue.

“All-or-nothing” thinking is a protective nervous system response. And when you understand why it happens, everything starts to make more sense.

In this episode we explore:

• Why black-and-white thinking is so common in midlife?
• How diet culture keeps women stuck in a restriction and binge cycle?
• The psychology of scarcity and the “last supper” effect;
• Why labelling foods as “good” and “bad” increases cravings?
• The link between stress, sleep, hormones and food behaviour;
• Why overeating is often about unmet needs, not lack of control?
• What “regulation before reduction” actually means?
• Why sustainable fat loss requires a multi-dimensional approach?
• How to move toward calm, confident food freedom.

We also share what we consistently see inside our client work: when women stop tightening food rules and instead focus on stabilising meals, improving sleep, managing stress and supporting their nervous system, the swing between extremes softens naturally.

You’ll finish this episode with an understanding of how decades of programming by the diet industry has set us up for failure and unrealistic expectations and measures of success.  Let’s flip the script today by blending physiology, mindset, nutrition and real-life strategy so results actually stick.  

Resources & Links

• For information on our brand new program LEANER - our a 3-week, metabolism-first nutrition reset designed specifically for women in their 40s and beyond who want sustainable fat loss, without dieting, restriction or burning themselves out. Check it out HERE.
• If you want to know how to Master your Metabolism after 40, grab our guide HERE.
• Grab our INSULIN cheat sheet - How to Manage your Blood Sugar Levels for metabolic health, fat loss & energy after 40 HERE. 
• SSH Protein Guide -  Download it HERE
• Grab out popular SSH supplements - creatine, collagen and plant based protein powder HERE
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “THRIVE” to us on IG @soulsisterhealth.

Want to know more? 

If you enjoyed today's episode, please + FOLLOW and share with someone you think might enjoy it.   We are brand new to this podcast game and your FOLLOW and SHARE helps us enormously in getting the word out there to more women! 

Tag us @soulsisterhealth on IG when you’re tuning in—we LOVE seeing where you listen from!

Anna + Em xo

Welcome to our first episode of 2026 🎉

In this episode of Soul Sister Health Talks, Anna & Em kick off the new year by diving into one of the most overlooked — yet most powerful — pieces of sustainable health and behaviour change: identity.

If you’ve ever felt like you know what to do but just can’t seem to stay consistent… if you’ve tried willpower, discipline and motivation only to end up back where you started… this episode is for you.

Because the truth is — lasting change doesn’t come from doing more.
 It comes from becoming someone new.

In today's episode, we unpack why who you believe you are matters more than what you’re trying to do — especially for women over 40 navigating changing hormones, energy, stress and lifestyle demands.

✨ In this episode, we cover:

• Why willpower-based habits usually fail (and why it’s not your fault)?
• How identity — not motivation — drives your daily choices?
• Why “trying harder” stops working after 40?
• The difference between pressure-based habits vs self-respect–based habits?
• How outdated beliefs like “it has to be all or nothing” keep you stuck?
• Why your future self is the key to sustainable change?
• How identity acts as the bridge between where you are now and where you want to be?
• What it means to “cast votes” for the woman you’re becoming?
• Why consistency becomes easier when habits align with identity?
• A simple daily question that helps you pause, choose intentionally, and stay aligned.

This identity-first approach is exactly how we coach our women — blending physiology, mindset, nutrition and real-life strategy so results actually stick.

Resources & Links

• If you want to know how to Master your Metabolism after 40, grab our guide HERE.
• Grab our INSULIN cheat sheet - How to Manage your Blood Sugar Levels for metabolic health, fat loss & energy after 40 HERE. 
• SSH Protein Guide -  Download it HERE
• Grab out popular SSH plant based protein powder HERE
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “THRIVE” to us on IG @soulsisterhealth.

Want to know more? 

If you enjoyed today's episode, please FOLLOW and share with someone you think might enjoy it.   We are brand new to this podcast game and your FOLLOW and SHARE helps us enormously in getting the word out there to more women! 

Tag us @soulsisterhealth on IG when you’re tuning in—we LOVE seeing where you listen from!

Anna + Em xo

If you’re heading toward the end of the year feeling tired, scattered or like you’re already “behind”… this episode is for you.

Most of us hit January feeling flat, exhausted, unmotivated and overwhelmed. But it doesn’t have to be that way.

In this conversation, Anna & Em break down:

✨ Why women over 40 feel so depleted by December?
✨ What truly creates momentum before January?
✨ The simple foundations that keep you steady and in control;
✨ How to support your body during a chaotic season (without dieting, burnout or perfection)?

You’ll learn how to finish the year feeling calm, capable and already in motion — instead of trying to rebuild yourself from scratch on January 1.

If you want 2026 to feel different, this is where it starts.

Tune in if you want to:

• Stop the "all-or-nothing" spiral;
• Protect your energy and hormones;
• Make real progress without burning out;
• Begin the new year feeling ahead, not behind.

This episode is your gentle but powerful reminder that you don’t need a “new year”… you just need to maintain momentum.

Resources & Links

• If you want to know how to Master your Metabolism after 40, grab our guide HERE.
• Grab our INSULIN cheat sheet - How to Manage your Blood Sugar Levels for metabolic health, fat loss & energy after 40 HERE. 
• SSH Protein Guide -  Download it HERE
• Grab out popular SSH plant based protein powder HERE
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “THRIVE” to us on IG @soulsisterhealth.

Want to know more? 

If you enjoyed today's episode, please FOLLOW and share with someone you think might enjoy it.   We are brand new to this podcast game and your FOLLOW and SHARE helps us enormously in getting the word out there to more women! 

Tag us @soulsisterhealth on IG when you’re tuning in—we LOVE seeing where you listen from!

Anna + Em xo

Surviving the Silly Season — Part 2: Nutrition Without Feeling like You're Missing Out

How do you keep your nutrition supportive without feeling like you’re missing out — and without derailing all the progress you’ve worked so hard for all year?

In this episode, Anna and Em break down practical, realistic and simple nutrition strategies to support your body through the Silly Season without restriction, guilt, punishment, or the all-or-nothing mentality that so many women default to in December.

This is not about shrinking, depriving or white-knuckling your way through Christmas lunches and end-of-year celebrations. It’s about choosing support over control so you can enjoy the season fully and still feel strong, calm and confident in January.

Inside today’s conversation, they explore:

✨Why “saving up calories” always backfires (and what to do instead)?
✨How to build supportive meals that stabilise hunger, reduce cravings & keep energy high?
✨The One-Plate Method for events, BBQs and social gatherings (simple and powerful);
✨Why prioritising protein & colour changes everything?
✨Hydration strategies that protect sleep, energy & recovery — especially with alcohol;
✨How to enjoy food mindfully without guilt, restriction or rebound overeating?
✨Choosing supportive decisions based on how you want to feel.

You’ll finish this episode with simple, sustainable nutrition anchors that keep you grounded, nourished and confident — not overwhelmed or defeated.

Resources & Links

• If you want to know how to Master your Metabolism after 40, grab our guide HERE.
• Grab our INSULIN cheat sheet - How to Manage your Blood Sugar Levels for metabolic health, fat loss & energy after 40 HERE. 
• SSH Protein Guide -  Download it HERE
• Grab out popular SSH plant based protein powder HERE
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “THRIVE” to us on IG @soulsisterhealth.

Want to know more? 

If you enjoyed today's episode, please FOLLOW and share with someone you think might enjoy it.   We are brand new to this podcast game and your FOLLOW and SHARE helps us enormously in getting the word out there to more women! 

Tag us @soulsisterhealth on IG when you’re tuning in—we LOVE seeing where you listen from!

Anna + Em xo

Feeling overwhelmed, stretched or thrown off your rhythm as the end of the year approaches? You’re not alone — and there is something that you can do about it.

In this episode, Anna and Em unpack why the Silly Season can hit harder for women, what’s really going on behind the scenes physically and emotionally, and how to support yourself without perfection, pressure or guilt.

This isn’t about “staying on track” or white-knuckling through November and December.  This is about replacing control with support so you can enjoy the season and still feel good in your body.

They dive into:

✨ The emotional and mental load women carry during November/December (and how it affects sleep, cravings, stress and energy);
 ✨ What typically throws routines off — and why so many women feel like they’re either pushing through or giving up completely;
 ✨ The powerful mindset reframe that changes everything:
 “How can I support myself to feel good?”
 ✨ The foundations of movement, mindset and recovery that keep you grounded, steady and energised — without perfection;
 ✨ Creating your own plan so you walk into January feeling calm, confident and strong.

If you’re tired of limping into Christmas feeling depleted, frustrated, or like you’re back at square one — this episode is your permission slip to do it differently.

You don’t need to control the season.
You just need to support yourself through it. 

Resources & Links

• If you want to know how to Master your Metabolism after 40, grab our guide HERE.
• Grab our INSULIN cheat sheet - How to Manage your Blood Sugar Levels for metabolic health, fat loss & energy after 40 HERE. 
• SSH Protein Guide -  Download it HERE
• Grab out popular SSH plant based protein powder HERE
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “THRIVE” to us on IG @soulsisterhealth.

Want to know more? 

If you enjoyed today's episode, please FOLLOW and share with someone you think might enjoy it.   We are brand new to this podcast game and your FOLLOW and SHARE helps us enormously in getting the word out there to more women! 

Tag us @soulsisterhealth on IG when you’re tuning in—we LOVE seeing where you listen from!

Anna + Em xo

Want to lose fat, build lean muscle and finally have more energy after 40? It all starts with your sleep.

In this episode, Anna and Em unpack why sleep is your most underrated fat-loss and recovery tool — especially in perimenopause. You can have the perfect workout and nutrition plan, but if your sleep is off, your body will fight you every step of the way.

They dive into:

• Why sleep disruption is common in your 40s (and how hormones play a major role);
• How poor sleep drives cravings, fat storage, and slows muscle recovery;
• The link between sleep, brain health, memory and cognition;
• Practical strategies to sleep deeper, recover faster, and wake up with more energy and why it's important.

And if you’re ready to hit reset — we’ve got you covered.

Resources & Links

• Join us in our BRAND NEW 21 Day reset which is built around helping you reset your habits, boost your energy, reclaim your rhythm and start to feel like you again. It’s about creating energy, balancing hormones, and learning to set yourself up for this stage of life.  We kick off on Monday 10 November. Check out all the details HERE.
• If you want to know how to Master your Metabolism after 40, grab our guide HERE.
• Grab our INSULIN cheat sheet - How to Manage your Blood Sugar Levels for metabolic health, fat loss & energy after 40 HERE. 
• SSH Protein Guide -  Download it HERE
• Grab out popular SSH plant based protein powder HERE
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “THRIVE” to us on IG @soulsisterhealth.

Want to know more? 

If you enjoyed today's episode, please FOLLOW and share with someone you think might enjoy it.   We are brand new to this podcast game and your FOLLOW and SHARE helps us enormously in getting the word out there to more women! 

Tag us @soulsisterhealth on IG when you’re tuning in—we LOVE seeing where you listen from!

Anna + Em xo

In today’s episode, Em opens up about her journey — from postnatal prolapse to becoming a passionate educator, coach, and yes, powerlifter-in-the-making 💪🏼

It’s a real, raw and empowering conversation about what happens when you push too hard, too soon after having babies, and how the “bounce back” culture leaves women unsupported and uninformed.

Em shares how her postnatal experience was the wake-up call that changed everything — not just for her, but for her career and the advent of Soul Sister Health. 

Together, Anna and Em unpack the physical and emotional toll of rushing recovery, how postnatal and perimenopause often collide, and why so many women hit their 40s feeling exhausted, inflamed, and out of sync with their bodies.

But this isn’t a doom-and-gloom chat — it’s about empowerment, education, and possibility. Wherever you are on your journey — whether your “babies” are teenagers or you’re deep in perimenopause — there’s so much you can do to feel strong, energised, and confident again.

You’ll learn:
 ✨ Why slowing down was the game-changer in Em’s recovery
 ✨ How the postnatal years impact your hormones, metabolism, and pelvic floor long-term
 ✨ Why “what used to work” no longer does — and how to shift your approach
 ✨ The fundamentals of rebuilding your body from the inside out
 ✨ Simple, sustainable steps you can take today to support your body, hormones, and energy

And if you’re ready to hit reset — we’ve got you covered.

Resources & Links

• Join us in our BRAND NEW 21 Day reset which is built around helping you reset your habits, boost your energy, reclaim your rhythm and start to feel like you again. It’s about creating energy, balancing hormones, and learning to set yourself up for this stage of life.  We kick off on Monday 10 November. Get in early and get $10 off using the code RESET10OFF. Check out all the details HERE.
• If you want to know how to Master your Metabolism after 40, grab our guide HERE.
• Grab our INSULIN cheat sheet - How to Manage your Blood Sugar Levels for metabolic health, fat loss & energy after 40 HERE. 
• SSH Protein Guide -  Download it HERE
• Grab out popular SSH plant based protein powder HERE
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “THRIVE” to us on IG @soulsisterhealth.

Want to know more? 

If you enjoyed today's episode, please FOLLOW and share with someone you think might enjoy it.   We are newbies to this podcast game and your FOLLOW and SHARE helps us enormously in getting the word out there to more women! 

Tag us @soulsisterhealth on IG when you’re tuning in—we LOVE seeing where you listen from!

Anna + Em xo

APOLOGIES!  Our first audio version of this podcast exported in a strange way and Em's voice sounds like it is coming from a land, far far away!  We have updated the audio today and within the next 24 hours, it should sound much better (Tues 8 Oct).  Sorry for the inconvenience.   

++++

Feeling like your metabolism has slowed down since hitting your 40s?  You’re not imagining it— but, the good news is, it’s not actually broken and there's a lot we can do about it! 

In this episode of Soul Sister Health Talks, Anna and Em unpack why if your metabolism is not broken, what is actually going on! 

We cover:

• What the research is telling us about metabolism;
• What lifestyle factors might be contributing to your slower metabolism from activity levels, to your nutrition, sleep and stress? 
• Practical strategies to reignite your metabolism, so that you can get your energy, body composition, and confidence back on track.

This episode is perfect for women in their 40s and beyond who want to stop feeling like the old rules apply, reclaim their energy, and support their metabolism naturally.

Listen, learn, and start working with your body—not against it.

Resources & Links

• If you want to know how to Master your Metabolism after 40, grab our guide HERE.
• Grab our INSULIN cheat sheet - How to Manage your Blood Sugar Levels for metabolic health, fat loss & energy after 40 HERE. 
• SSH Protein Guide -  Download it HERE
• Grab out popular SSH plant based protein powder HERE
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “THRIVE” to us on IG @soulsisterhealth.

Want to know more? 

If you enjoyed today's episode, please FOLLOW and share with someone you think might enjoy it.   We are newbies to this podcast game and your FOLLOW and SHARE helps us enormously in getting the word out there! 

Tag us @soulsisterhealth on IG when you’re tuning in—we LOVE seeing where you listen from!

Anna + Em xo

References / Studies Mentioned:

• Pontzer H, et al. (2021). "Daily energy expenditure through the human life course." Science, 373(6556), 808–812.
• Cruz-Jentoft AJ, et al. (2019). "Sarcopenia: revised European consensus on definition and diagnosis." Age and Ageing, 48(1), 16–31.
• Phillips SM, et al. (2016). "Protein requirements and muscle mass/strength changes in older adults." Nutrients, 8(6), 359.
• Spiegel K, et al. (2004). "Impact of sleep debt on metabolic and endocrine function." The Lancet, 354(9188), 1435–1439.
• Torres SJ, Nowson CA. (2007). "Relationship between stress, eating behavior, and obesity." Nutrition, 23(11-12), 887–894.

As September closes out and we enter the final three months of 2025, we have a very special invitation for you... to lean into the last 90 days and finish 2025 even stronger, more vibrant and in better health, than you are today! 

If you are keen to step into your best self so that on Jan 1, 2026, you are kicking off the year feeling amazing - sign up to join us now in our Last 90 Days campaign!

Join our mail list to receive weekly emails so that we can hold each other accountable and make the very best of the final quarter of the year.

Anna & Em xo  

Join our mail list HERE.

Follow us on IG HERE. 

Keen for a 7 Day Reset to kickstart your health journey?  Find out more HERE.