Why do so many women feel like they’re doing everything “right” — training hard, eating well, staying consistent — but still not seeing the results they want?

In this episode of the 23W Project Podcast, Ange Drake sits down with nutritionist and nervous system practitioner Alice Scotts to unpack the connection between stress, recovery, hormones, strength training and body composition.

We explore what’s really happening inside the body when women feel constantly exhausted, inflamed, stuck or burnt out — and why more intensity isn’t always the answer.

This conversation covers:

- What “wired & tired” actually means
- How chronic stress impacts fat loss, muscle gain and recovery
- Why the body needs to feel “safe” before it changes
- The role strength training plays in regulating the nervous system
- How under-fuelling and busy lifestyles can keep women stuck in fight-or-flight
- Blood sugar regulation, inflammation and metabolic health
- Why lifting weights is about far more than aesthetics
- Simple practical strategies to improve recovery, resilience and long-term results

Whether you’re a busy mum, navigating burnout, struggling with plateaus, or simply wanting to understand your body better — this episode offers an evidence-based and highly practical perspective on training smarter, not harder.

Connect with Alice:
https://www.alimentalhealth.com.au/
@alimentalhealth

Follow 23W:
@23w_essendon @23w_preston

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After a two-year break, The 23W Project Podcast is back — and a lot has changed.

In this first episode, Ange Drake reflects on the last few years of business growth, motherhood, coaching thousands of women and the evolution of her philosophy around health, fitness and sustainability.

This is an honest conversation about why the traditional fitness industry approach often fails women — especially those navigating busy careers, parenting, stress, hormonal shifts and the mental load of modern life.

We unpack:

• Why most women aren’t failing because they lack effort
• The problem with all-or-nothing fitness culture
• Why recovery, structure and consistency matter more than intensity
• What actually creates long-term body composition and health results
• How Ange’s philosophy around training, hormones, burnout and longevity has changed over time

This episode is for women who are tired of starting over, burnt out from extremes, and wanting a more sustainable approach to strength, health and confidence.

Whether you’re navigating motherhood, rebuilding consistency, entering perimenopause, or simply trying to feel better in your body again, this conversation is designed to help you move away from punishment and toward long-term progress.

Future episodes will cover:

• Perimenopause & hormones
• Nervous system regulation
• Nutrition myths
• Postpartum training
• Burnout & recovery
• Strength training
• Business & leadership
• Expert interviews
• Member stories and real-life transformations

Follow 23W for more:
23w.com.au

After a two-year break, The 23W Project Podcast is back — and a lot has changed.

In this first episode, Ange Drake reflects on the last few years of business growth, motherhood, coaching thousands of women and the evolution of her philosophy around health, fitness and sustainability.

This is an honest conversation about why the traditional fitness industry approach often fails women — especially those navigating busy careers, parenting, stress, hormonal shifts and the mental load of modern life.

We unpack:

• Why most women aren’t failing because they lack effort
• The problem with all-or-nothing fitness culture
• Why recovery, structure and consistency matter more than intensity
• What actually creates long-term body composition and health results
• How Ange’s philosophy around training, hormones, burnout and longevity has changed over time

This episode is for women who are tired of starting over, burnt out from extremes, and wanting a more sustainable approach to strength, health and confidence.

Whether you’re navigating motherhood, rebuilding consistency, entering perimenopause, or simply trying to feel better in your body again, this conversation is designed to help you move away from punishment and toward long-term progress.

Future episodes will cover:

• Perimenopause & hormones
• Nervous system regulation
• Nutrition myths
• Postpartum training
• Burnout & recovery
• Strength training
• Business & leadership
• Expert interviews
• Member stories and real-life transformations

Follow 23W for more:
23w.com.au

In this enlightening episode of the 23W Project, Andrea sits down with Jo Chard, a coach at 23W who has recently completed her undergraduate in nutrition and is currently studying dietetics.

Jo shares her journey from a travel agent to becoming a nutrition expert and discusses practical nutrition strategies for weight management, addressing common deficiencies, and optimising overall health. The episode also introduces "Project Body Comp," a new program designed to offer tailored nutritional support to 23W members.

Topics Covered:

1. Introduction to Jo: Her background, transition from travel agent to sports nutritionist, and her role at 23W.
2. Weight Loss Strategies: Realistic approaches to losing weight, focusing on adding nutrients rather than restricting them, and the importance of total daily movement.
3. Common Nutritional Deficiencies: A deep dive into iron and magnesium deficiencies, their impacts, and how to address them through diet.
4. Nutritional Advice for Active Individuals: The importance of proper fueling for energy levels and workout effectiveness, and the benefits of magnesium for muscle relaxation and sleep improvement.
5. Meal Planning and Preparation: Practical tips for busy individuals to maintain a balanced diet and how to effectively utilize meal prepping.
6. Project Body Comp: An overview of the new program tailored to individuals' specific dietary needs, providing one-on-one support and weekly check-ins to help achieve personal health goals.

If you are keen to join PBC, register for a call back here to learn more

About This Episode:

Why You Need to Listen:

Join Us:

https://www.23w.com.au/

Welcome to Episode 21: Preparing for the Melbourne Marathon Season with Coach Asha

In this episode, we dive into the world of running with our seasoned coach, Asha, to explore the ins and outs of preparing for the Melbourne Marathon season. Whether you're a seasoned runner or just starting your journey, Asha shares invaluable insights and tips to help you conquer your chosen distance.

1. Getting to Know Coach Asha:

Learn about Asha's journey into the world of running and her extensive background in the sport. From her early beginnings to becoming an expert in her field, discover what drives her passion for running and coaching.

2. Our 12-Week Coaching Program:

Join us as we unveil our comprehensive 12-week coaching program designed to prepare you for the challenges of the Melbourne Marathon season. Asha walks us through the structure, goals, and benefits of the program, tailored to meet the needs of runners at every level.

3. The Importance of Working with a Coach:

Asha highlights the crucial role of a coach in maximising your potential as a runner. From personalised training plans to expert guidance and support, discover why partnering with a coach can elevate your performance and enhance your overall running experience.

4. The Role of Strength Training for Runners:

Delve into the significance of strength training in improving running performance and preventing injuries. Asha shares essential tips and exercises to incorporate strength training into your routine, helping you become a stronger, more resilient runner.

5. Nutrition and Hydration for Optimal Performance:

Explore the vital components of nutrition and hydration in fueling your runs and optimising performance. Asha provides practical advice on maintaining a balanced diet and staying properly 

6. Balancing Running with Other Forms of Exercise:

Discover strategies for balancing running with other forms of exercise to achieve a well-rounded fitness routine. Asha shares tips on incorporating cross-training activities while ensuring adequate rest and recovery for optimal performance.

Tune in to this enlightening episode to gain valuable insights and inspiration for your Melbourne Marathon season preparation journey. Whether you're aiming for a personal best or tackling your first marathon, Coach Asha has you covered every step of the way. Don't miss out on this empowering discussion!

Want our FREE download? Download Asha's 10 Running Commandments HERE.

Ready to start using our app and get a beginner 4-week strength program for runners? Click here to join for $1.

Welcome to Episode 20 of the 23W Project where we delve into how nutrition can play a crucial role in navigating the challenges of menopause with our guest, Tris Jarvis, a renowned nutritionist.

We Explore:

A heartfelt thank you to Tris Jarvis for sharing invaluable insights on managing menopause nutritionally. Encouraging listeners to reach out with questions or topics they’d love to hear more about in future episodes.

Further Learning:

Join Ange in the first episode of the 23W Project for 2024 as she dives into the essential topic of setting up a year of health and fitness transformation. This episode is all about getting intentional with your fitness journey, understanding the importance of realistic goal setting, and the power of mapping out your year to accommodate achievable health and fitness ambitions. Ange discusses strategies for managing body composition, the significance of dieting phases paired with maintenance periods, and introduces training concepts like minimal effective volume (MEV) and maximal recoverable volume (MRV) to maximise your results.

Whether you're looking to refine your body composition, build strength, or simply find a sustainable approach to your fitness routine, this episode is packed with actionable insights. Learn about the pitfalls of perpetual dieting, how to establish lasting habits, and why mastering the basics is crucial before diving into strict diet regimens.

Merry muscles.... In this festive episode of our podcast, we delve into the challenge of maintaining fitness during the most wonderful, yet indulgent time of the year. The festive season brings joy, celebration, and often a break from our regular routines. But don't worry, we've got you covered with practical tips to keep your fitness journey on track while enjoying the holiday cheer.

We'll explore strategies like planning your workouts in advance to ensure consistency, even amidst the holiday rush, how mindful eating and portion control can help you enjoy your favourite meals without overindulgence and setting realistic fitness goals during this time is key.

Lastly, we understand that the holiday season can be stressful, go in with a game plan, be flexible and enjoy a change in rhythm.

In this special episode, we celebrate a significant milestone - the 5th anniversary of 23W. Join us as we take a deep dive into the journey that has shaped our studio. From the initial spark of inspiration to empowering women through fitness, Ange explores how our vision has evolved and strengthened over the years.

Listen in as we discuss the significant challenges faced in the early days, including wearing multiple hats and adapting to motherhood while managing a growing business. We'll delve into how these experiences have led to improved systems and a more robust member experience.

We also reflect on the evolution of our leadership style, emphasising a strengths-based approach and the importance of a diverse, high-performing team. Plus, we'll touch on how unexpected opportunities, like adapting to COVID challenges, have propelled us forward in unique ways.

As the fitness landscape continues to evolve, so do we. This episode not only celebrates our past achievements but also looks ahead to sustaining this momentum. Learn about our strategies for the future and how we plan to continue making a meaningful impact in the lives of the women we serve.