Still working out the way you did in your 30s and wondering why it’s not working anymore? You are not alone.

In episode 17, we dive into what happens to women’s bodies during perimenopause and why your approach to exercise needs to change.

Drawing from Dr. Stacy Sims' research, we’ll explore how to train smarter, not harder, to support your hormones, build muscle and feel your best in this new stage of life.

00:00 Introduction: Struggling with Fitness After 40

00:17 Personal Journey: Mel's Fitness Struggles

00:45 Understanding Perimenopause and Fitness

02:08 Why Your Old Workout Routine Isn't Working

03:36 The Importance of Strength Training

04:50 The Role of HIIT Workouts

06:02 Fueling Your Workouts

07:16 The Importance of Recovery

08:04 Conclusion: Embrace the Change

Don't forget to check out Episode 19 for more on nutritional needs during perimenopause.

Are you sober curious? Thinking about taking a break from alcohol but not sure where to start?

In this episode, I’ll walk you through a few key steps to prepare you for success. Whether you’re struggling with weight gain, poor sleep or just feeling off, this episode will give you the tools to make your alcohol-free journey feel empowering, not overwhelming.

All you need is the right mindset and a plan. And I’m here to help you with both!

00:34 Mel's Personal Journey with Alcohol

02:25 The Importance of Your Mindset and Having a Plan

05:06 Setting Up Your Environment for Success

07:01 Managing Expectations and Handling Challenges

12:30 Wrap-up and Encouragement

Grab my 4-Week Sober & Strong Roadmap and start your alcohol-free journey today!

In this episode, I'm diving into how alcohol affects muscle growth, metabolism and overall body composition, especially for women over 40.

I'll break down the science behind muscle protein synthesis and discuss the detrimental effects of alcohol on this process.

Learn how alcohol disrupts your hormones, impairs sleep and recovery and negatively impacts your metabolism, making it harder to see results from your workouts.

I'll also share specific tips for women in perimenopause and menopause to help build muscle and improve body composition.

Join me as we explore why taking a break from alcohol might be the key to achieving your fitness goals.

01:30 How Alcohol Affects Muscle Protein Synthesis

02:55 Alcohol And Hormones

03:46 Alcohol and Sleep and Recovery

04:19 Alcohol and Metabolism

05:39 Why It’s Hard to Build Muscle In Perimenopause And Menopause

08:42 Actionable Steps to Build Muscle

Host Mel Stephens is a certified well-being coach and certified personal trainer.

Ready to start your Sober & Strong journey?

Download my free 4-Week Sober & Strong Roadmap.

Curious about non-alcoholic wine but not sure where to start? In this episode, I'll break down six different types of non-alcoholic wines, including de-alcoholized, grape juice-based, tea-based, sparkling, fruit-based, and aged wines.

I'll share my personal recommendations for each type, the key things to look for when choosing a non-alcoholic wine, and some insider tips based on my own experiences.

If you're looking for the best non-alcoholic wine or just starting your alcohol-free journey, this episode is for you!

00:00 Introduction to Non-Alcoholic Wine

01:02 Dealcoholized Wine

02:41 Grape Juice-Based Wine

03:34 Tea-Based Wine

06:08 Sparkling Non-Alcoholic Wine

08:21 Fruit-Based Wine

09:10 Oxidized or Aged Non-Alcoholic Wine

11:46 Tips for Choosing Non-Alcoholic Wine

Ready to start your Sober & Strong journey?

Download my free 4-Week Sober & Strong Roadmap

If you’ve ever thought, “I don’t want to quit drinking entirely, but I need to find balance,” you’re not alone.

Many people struggle with moderation—some make it work, while others find it harder than quitting altogether.

In this episode of the Sober & Strong Podcast, we’re diving into:

• The science behind why moderation is difficult
• How to know if moderation is right for you
• What to consider if you want to try it

If you’ve been thinking about redefining your relationship with alcohol, this episode might help you decide what’s best for you.

00:53 The Science Behind Moderation

03:00 Personal Experiences with Moderation

04:24 Is Moderation Realistic for You?

07:03 Tips for Successful Moderation

08:21 Recap and Final Thoughts

Ready to start your Sober & Strong journey?

Download my free 4-Week Sober & Strong Roadmap

If you have committed to going alcohol-free or you’ve been thinking about it, maybe you’ve dipped your toe in and tried to cut back, wherever you’re at on your sober journey, I’m here today with a little pep talk just for you.

If you’re feeling stuck, exhausted, or like life is throwing too much at you, this episode is your reminder that you are stronger than you think.

I'll talk about how to push through the hard moments, stay committed to yourself and keep moving forward — one step at a time.

💛 Listen now and DM me on Instagram (@iammelstephens) with one thing you’re proud of today!

If you’ve noticed that drinking now makes you feel way more anxious — either that night or the next morning — you’re not imagining it.

In perimenopause, our hormones are constantly shifting, making us more sensitive to alcohol, stress and anxiety.

In this episode, I’ll break down

• Why anxiety is heightened in perimenopause,

• How alcohol makes it worse, and

• What you can do instead to feel more calm and work through periods of high anxiety.

Ready to start your Sober & Strong journey?

Download my free 4-Week Sober & Strong Roadmap

Looking for inspiration to live a Sober & Strong Lifestyle?

Sign up for my newsletter and get the latest research, tips, lifestyle habits and mocktail recipes right to your inbox.

In this episode of the Sober and Strong Podcast, we focus on the effects of alcohol on sleep, particularly for women over 40. This includes how alcohol disrupts the sleep cycles and makes sleep issues worse during perimenopause.

You’ll learn:

1. The science behind why alcohol disrupts your sleep.
2. Why you wake up in the middle of the night after drinking.
3. How to improve your sleep naturally, such as establishing a nighttime routine, using specific supplements, and maintaining a consistent sleep schedule.

If you’ve ever thought, “I drink to relax at night, but my sleep is terrible,” this episode will help you understand why — and what you can do about it.

1:08 The Impact of Alcohol on Sleep

02:49 Understanding Sleep Disruptions During Perimenopause

03:59 How Alcohol Affects Your Sleep Cycles

05:51 Why Alcohol Makes You Feel Groggy

07:48 Tips for Improving Sleep Without Alcohol

10:28 Recap and Final Thoughts

Looking for inspiration to live a Sober & Strong Lifestyle? Sign up for my newsletter and get the latest research, tips, lifestyle habits and mocktail recipes right to your inbox.

Ready to start your Sober & Strong journey?

Download my free 4-Week Sober & Strong Roadmap.