Your morning routine can either set you up for calm, energy, and hormonal balance—or send your body straight into survival mode.  After 40, our bodies respond differently to stress, food, and daily rhythms, which makes the way we start our day more important than ever.

In this episode of the Soul Sister Health Talks, Anna and Em break down why mornings matter for women in perimenopause and beyond, and how small, intentional shifts can have a huge impact on your hormones, mood, and energy.

We’ll chat about:

• Why mornings are your golden window for hormone health and stress resilience?
• Simple self-care habits that actually stick (even if you’re busy!);
• The science behind sunlight, circadian rhythm, and sleep quality;
• What to include in your morning ritual—and what habits might be sabotaging you;
• Our own personal morning swaps that made the biggest difference.

This isn’t about rigid routines, hour long meditations or 5am alarms—it’s about creating a realistic, sustainable start to your day that works for you (and your hormones).

If your mornings currently look like coffee, chaos, and maybe your kid’s leftover toast crusts…this one’s for you.

Resources & Links:

• 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
• If you want to know how to Master your Metabolism after 40, grab our guide 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 a beautiful woman who you think might enjoy it.   We are so new 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!

In this episode of Soul Sister Health Talks, Anna & Em unpack what insulin resistance really is (hint: it’s not just about diabetes), how insulin plays into stubborn belly fat and why midlife women are especially impacted.

We chat about:

• The signs of insulin resistance and what you might be missing;
• How stress, poor sleep, and muscle loss drive the cycle?
• The inter-dependent role of cortisol and insulin; 
• Practical steps to balance blood sugar, reduce cravings, and restore your energy.

If you’ve been doing “everything right” but still feel stuck, especially with stubborn fat around your midriff, this conversation will help you understand what’s going on in your body with your insulin levels and most importantly, what you can do about it.

Resources & Links:

• 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
• If you want to know how to Master your Metabolism after 40, grab our guide HERE.
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “COACH” to us on IG @soulsisterhealth.

Want to know more? 

If you enjoyed today's episode, please FOLLOW and share with a beautiful woman who you think might enjoy it.   We are so new 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 

This week on Soul Sister Health Talks, Em interviews Anna on her deeply personal health journey—from postnatal depletion to navigating the rollercoaster of perimenopause (and all the messy bits in between).

This is a raw, honest, and empowering conversation that shines a light on what so many women go through—but rarely talk about. Anna shares the truth behind what looked like a healthy lifestyle, when her health hit a low point and what it really took to feel strong, energised and in control again.

In this episode, we chat through:

 ✨ The myth of "fit = healthy"
 ✨ How postnatal depletion and low energy pushed Anna to her health low;
 ✨ Why blood test “normals” often don’t tell the whole story;
 ✨ Anna’s disordered eating history—and how she finally made peace with food;
 ✨ The shock of perimenopause and how it forced a new level of change;
 ✨ What finally worked 
 ✨ Why walking, strength training and protein became her non-negotiables;
 ✨ And how Soul Sister Health was born 💕

Whether you’re a busy mum, navigating burnout, or wondering why your usual health strategies aren’t working anymore—this episode is for you.

Resources & Links:

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

Want to know more? 

If you enjoyed today's episode, please SUBSCRIBE and share with a beautiful woman who you think might enjoy it. 

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

Anna & Em xo 

This week on Soul Sister Health Talks, we're unpacking one of the most common questions we get from women in our community: Should I be counting calories to lose weight?

The short answer? It’s complicated. And it’s not one-size-fits-all.

In this episode, we chat through:

💥 Why calorie counting can work—but often doesn’t?
💥 The big mindset trap it creates (hello, restriction + diet fatigue).
💥 What the research says about calorie tracking vs long-term success?
💥 The difference between calorie counting and calorie awareness.
💥 Why what you eat matters more than just how much?
💥 Our Soul Sister nutrition approach that helps women lose weight, boost energy, and calm their hormones—without obsessing over every bite.

If you've ever thought, “If I just cut my calories a bit more, then I know I'll lose weight”—this one’s for you 💫

Resources & Links:

• If you’re ready to stop second guessing your food and finally start feeling amazing in your skin again, our online nutrition program - 4 week Peri Reboot - might be just what you're after? Use code POD20 at checkout for a discount! Details HERE. 
• Grab out popular SSH plant based protein powder HERE
• SSH Protein Guide -  Download it HERE
• Grab our INSULIN cheat sheet - How to Manage your Blood Sugar Levels for metabolic health, fat loss & energy after 40 HERE. 
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “COACH” to us on IG @soulsisterhealth.

Want to know more? 🤓

If you enjoyed today's episode, please SUBSCRIBE and share with a beautiful woman who you think might enjoy it. 

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

Anna & Em xo 

Do you feel like you're dragging yourself through the day, relying on coffee to wake up and wine to wind down?

You’re not alone—and you’re not broken. But if you’re in your 40s and feeling flat, foggy or fatigued, this episode is for you.

In How to Double Your Energy in 5 Days, we uncover the real reasons women feel exhausted—hint: it’s not just your busy life—and show you how to reclaim your spark through nutrition, hormone balance and daily habits that actually give back to your body.

We walk you through our simple 3-step blueprint to feel vibrant, steady, and energised again, no matter how full your calendar is 💥

What You’ll Learn:

• Why your “busy life” isn’t the real reason you’re so tired
• How cortisol and insulin control your energy—and what throws them out of whack
• Common habits that sabotage your energy (even when they feel “healthy”)
• The 3 biggest mistakes we see in women over 40
• Our 3 Step energy blueprint
•  How to reset your hormones + energy in just 5 days.

Resources & Links:

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

Want to know more? 🤓

If you enjoyed today's episode, please SUBSCRIBE and share with a beautiful woman who you think might enjoy it. 

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

Anna & Em xo 

In this powerhouse episode, Anna & Em dive into why protein becomes essential after 40 — and why so many women are unknowingly under-eating it. From mood swings and sugar cravings to stubborn belly fat and energy slumps, the missing link might just be protein.

Learn how much you really need, when to eat it, and how it helps your hormones, metabolism, recovery, and more. Packed with practical strategies, myth-busting truths, and real-life food examples — this episode is your go-to guide for mastering protein after 40.

💥 In this episode, we cover:

• Why muscle loss accelerates in perimenopause — and how protein protects against it
• The science behind blood sugar, cortisol, and hormone balance
• Common myths around protein and how to know if you're under-eating it
• What a high-protein day actually looks like
• Why spacing out protein across your day matters 
• Protein powders: yes or no?
• Real-life tips to increase your intake, without the overwhelm
• The powerful connection between protein and better sleep, mood, and metabolism.

This episode should help demystify protein, how much you need, how to get it and most importantly why?

Let's switch the focus of our nutrition to better supporting our body to thrive!  

If you enjoyed this content, please FOLLOW + and share with someone in your life who you think may enjoy it too. 

Resources & Links:

• Grab out popular SSH plant based protein powder HERE
• SSH Protein Guide -  Download it HERE
• SSH high protein breakfast recipes - Download HERE 
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “COACH” to us on IG @soulsisterhealth.

Want to know more? 🤓

Prioritising protein during perimenopause may ward off weight gain - Simpson & Conigrave

Protein and exercise build muscle and strength in perimenopausal women – International Society of Sports Nutrition (2023)

Protein for Women Over 40: How Much You Really Need – Dr. Stacy Sims

If you enjoyed today's episode, please SUBSCRIBE and share with a beautiful woman who you think might enjoy it. 

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

Anna & Em xo 

We know it sounds wild coming from two coaches who love movement and exercise… but contrary to what most people think, exercise is not your best fat loss strategy after 40 — and we’re breaking down why in this episode 💥

If you’ve been training hard but your body isn’t shifting, you’ll want to tune in. In this episode we’re diving into:

• Why your metabolism works differently in perimenopause
• The constrained energy model and how your body compensates for exercise
•  Why most of your daily energy burn comes from NEAT (non-exercise movement!)
•  The real benefits of training: muscle, brain health, longevity & more
•  Why your body must feel safe to release weight
•  And what actually works for sustainable fat loss after 40 (hint: it’s not more HIIT).

This episode will empower you to stop punishing your body — and start training smarter, not harder.

Let’s redefine what it means to be strong, lean and vibrant in your 40s and beyond.

If you liked this content, please hit FOLLOW + and share with someone in your life who you think would enjoy this too.  

SSH Resources & Links:

• SSH Move - Online fitness studio - Try our FREE 7 Day Trial HERE
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “COACH” to us on IG @soulsisterhealth.

Want to learn more? 🤓

1. Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans
Herman Pontzer, et al. (2016)

2. Nonexercise Activity Thermogenesis (NEAT): Environment and Biology
James A. Levine (2002)

3. Want to Burn Belly Fat? Lift Weights
Dr. Stacy Sims (Blog Article)

If you enjoyed today's episode, please SUBSCRIBE and share with a beautiful woman who you think might enjoy it. 

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

Anna & Em xo 

In this episode, we dive into why muscle is no longer just about aesthetics—it’s about longevity, vitality, and brain health. If you’re over 40 and still chasing skinny, it’s time to flip the script. We’re talking myokines, sarcopenia, hormones, metabolism, and how building strength is the real fountain of youth.

From the latest research to real-life strategies, we’ll break down exactly why muscle is the currency of your health, and how to build it even if you’re starting in your 40s or 50s. This is your permission slip to stop shrinking and start building. Because your strongest, sharpest, most energised years can definitely still be ahead of you.  

What We Cover in This Episode:

• Why muscle is now known as the organ of longevity
• How myokines released by muscle improve your health and brain.
• The impact of estrogen decline and the rise of sarcopenia after 40.
• Why the obsession with being “skinny” is outdated—and how to shift to strong.
• What “getting toned” really means (hint: it’s body composition, not magic).
• Protein, strength training and the 30-10-3 method that changes everything.
• Busting the bulky myth—and what really happens when women lift weights.
• Why it’s never too late to build strength, vitality and resilience.

If you like this content, hit FOLLOW + and please share with someone in your life who you think would enjoy this too. 

Resources & Links:

• SSH Move - Online fitness studio - Try our FREE 7 Day Trial HERE - https://soulsisterhealth.com.au/ssh-move-studio/
• Follow us on IG @soulsisterhealth
• SSH Coaching - DM the word “COACH” to us on IG @soulsisterhealth.

Want to know more? 🤓

Effect of non-pharmacological interventions on the prevention of sarcopenia in menopausal women: a systematic review and meta‑analysis of randomized controlled trials
Tan T‑W et al. BMC Women’s Health (2023) 

Resistance training alters body composition in middle‑aged women depending on menopause – a 20‑week control trial
Isenmann E et al. BMC Women’s Health (2023)

Why Women Need More Strength and Less Cardio Training
Dr. Stacy Sims

If you enjoyed today's episode, please FOLLOW + SUBSCRIBE and SHARE with a beautiful woman who you think might enjoy it. 

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

Anna & Em xo 

In this episode, we’re unpacking something simple but powerful: how the smallest actions can create the biggest ripple effect when it comes to your health after 40.

It’s easy to get caught up thinking we need a complete life overhaul to feel better. But the truth? Real change comes from the tiny, repeatable things you do every day.

This episode is packed with lightbulb moments, practical tips, and a healthy dose of motivation to help you shift from habits that might be sabotaging your goals to habits that are better supporting you reach them —without perfection, overwhelm or waking up at 5am.

We chat through:

•  Why small daily habits are more powerful than big bursts of motivation.
•  The impact of the first hour of your day (and how to use it wisely).
•  Simple swaps: from phone scrolls to water, protein, sunshine + movement.
•  The power of anchoring your mornings to your health goals.
•  The ripple effect of small daily changes (with real-life examples).

If you enjoyed this, hit FOLLOW + and then share this episode with at least one beautiful woman in your life that you know would appreciate the info - we would be so grateful!

Anna + Em xo

SSH Links + Resources:
Follow us on IG: @soulsisterhealth

Want support building a feel-good health routine after 40? Comment “HABITS” in our DMs on IG @soulsisterhealth or email us now at [email protected] 

Want to know more? 🤓

Time to Form a Habit: A Systematic Review and Meta-Analysis of Health-Related Habit Formation – Gardner, B. et al.

Making Health Habitual: The Psychology of Habit-Formation and General Practice – Verplanken, B., & Wood, W.

Morning Exercise: The Best Time for Women Over 40 – Dr. Stacy Sims

Welcome to SSH Talks!

We’re Anna & Em—sisters, health coaches, and your new go-to gals for real, no-fluff health advice for women over 40.

We’ve always been into health... but we haven’t always been healthy.

Since becoming mums, our own wellness journeys have taken us on a wild ride—and that experience, combined with decades of professional work and research, has shaped the way we coach today.

Through years of working with 40+ women, both in person and online, we've learned what actually works—and it’s not perfection, punishment or hustle. It's smart, simple shifts in exercise, nutrition, and lifestyle that work with your body, not against it. 

So, what can you expect from SSH Talks?

Real talk. No BS. Just practical tools and straight-up truths to help you feel strong, energised, and confident in your 40s, 50s and beyond.

Thanks for being here.

We’re only just getting started—and it’s going to be GOOD. 💫

Anna & Em xo