As women over 40, we experience a natural evolution in our bodies - our hormones shift, our metabolism slows, and we may feel our energy levels dip. But with these changes come opportunities for growth and transformation. One of the best ways to support ourselves through this period is by adding key supplements to our daily routines. Supplements can provide the extra nourishment and support needed to stay vibrant, healthy, and energised.

Here are some of the most popular and beneficial supplements for women over 40, chosen not just for their effectiveness but also for their ability to nurture us from the inside out. Remember to always check with your naturopath or GP before taking new supplements.

For many women, hitting 40 can feel like a turning point. Our bodies start to change, energy levels fluctuate, and suddenly, what worked for us in our 30s just isn’t cutting it anymore. But instead of seeing this as a decline, I see it as an opportunity - a chance to step into a new phase of life with energy, confidence, and a deep understanding of what our bodies truly need.

So, what does thriving after 40 mean to me? It means waking up each day feeling energised, strong, and in control of my health and well-being. It means making choices that fuel my body and mind, rather than depleting them. And most importantly, it means designing a lifestyle that feels sustainable and joyful - one that doesn’t rely on cheap dopamine hits for a boost but instead taps into real, lasting vitality.

I shook my head in complete astonishment as my guest speaker shared fact after fact about women and alcohol. Despite having been alcohol-free for over five years and fully immersed in the sober living space, I was still taken aback by the statistics, research, and insights I had never encountered before.

As we wrapped up the interview, I looked at Ann Dowsett-Johnson - author, medical journalist, and speaker - and asked, “But why don’t women know all of this? How can we live in a world that isn’t shouting this from the rooftops but instead promotes alcohol as the answer to all our problems? Don’t women deserve the truth?”

Have you ever noticed how the moments we resist the most often lead to exactly what we need?

That was me last weekend. I almost talked myself out of going to an event where I didn’t know a single soul. It felt easier to stay in, keep it comfortable and avoid the awkwardness of small talk. But something nudged me to go and I’m so glad I did.

Last weekend, I challenged myself to do something different. I went to an alcohol free event without knowing a single person there.

Quitting alcohol is more than just putting down the drink. It’s a decision that sends ripples through every part of your life—your body, mind, relationships, and even your future. At first, it might feel like a loss, but what you gain in return is nothing short of transformative.

If you’ve been questioning whether sobriety is worth it, let’s dive into the unexpected and life-changing effects that come when you break free from alcohol.

One of the biggest fears for anyone re-evaluating their relationship with alcohol is the possibility of a slip-up. Whether you’ve been alcohol-free for a few weeks, months, or even years, finding yourself holding a drink again can feel confusing, frustrating, and even shameful. But here’s the truth: slip-ups happen. And they don’t mean you’ve failed.

As a Grey Area Drinking Coach, I want to help you understand why slip-ups occur, how to navigate them with self-compassion, and how to move forward without falling into the all-or-nothing mindset that keeps so many people stuck in an unhealthy cycle.

Have you ever noticed how alcohol affects your energy levels, mood and overall sense of well-being? Beyond the physical effects, alcohol significantly lowers your vibration, making it harder to connect with your true self, attract positivity, and maintain emotional balance. But what does this really mean?

Everything in the universe, including our thoughts, emotions, and physical bodies, operates at a specific vibrational frequency. High vibrations are linked to feelings of love, joy, peace, and clarity, while low vibrations correspond with fear, anxiety, sadness, and confusion. The more aligned we are with high vibrations, the more we attract positivity and well-being into our lives.

Stress. It’s the silent force that wears us down, chips away at our patience, and makes us crave an easy escape. For many of us, that escape was alcohol. Whether it was a glass of wine after a long day or an attempt to numb deep-seated worries, drinking became our go-to stress relief. But when we quit drinking, we must face stress head-on—and that can feel overwhelming.

If stress is your biggest trigger to drink, you’re not alone. The link between stress and alcohol use is well-documented, and understanding why stress makes us crave a drink is key to staying sober, especially on our hardest days. The good news? There are powerful tools you can use to navigate stress without reaching for alcohol.

When it comes to changing your relationship with alcohol, willpower alone isn’t enough. If you’ve ever tried to cut back or quit drinking but found yourself struggling with cravings, anxiety, or feeling emotionally off-balance, there’s a deeper reason at play - your brain chemistry.

Alcohol impacts our neurotransmitters—dopamine, serotonin, and GABA—creating an artificial sense of relaxation, pleasure, and stress relief. Over time, our brains become dependent on alcohol to provide these feelings, leading to cravings and emotional struggles when we try to stop.

That’s why my approach focuses on addressing neurotransmitter imbalances first, before working on beliefs and behaviours. When we restore balance in the brain, the need for alcohol naturally diminishes, making lasting change possible.

If you’ve ever wondered why quitting alcohol feels so challenging, the answer lies in your neurotransmitters - the chemical messengers that regulate mood, motivation, and stress response. While alcohol leaves your system in about 72 hours, its long-term effects on neurotransmitters can linger for up to two years, making recovery feel like a rollercoaster.

Alcohol hijacks your neurotransmitters, which leads to withdrawal symptoms, mood swings, and cravings.  I help women understand where they are deficient, and how to restore balance naturally.

Whether you completed or just attempted Dry January, give yourself a high-five! Taking any step towards reevaluating your relationship with alcohol is worth celebrating. Even if your January didn’t end with a perfect streak, the very fact that you are here reading this means you are thinking about what comes next and that’s where the magic happens.

Let’s dive into how you can carry forward the momentum you have built (or restart it with grace) and craft a life that feels vibrant, fulfilling, and, most importantly, aligned with the person you want to be.

Taking a 30-day break from alcohol can feel daunting, especially in a culture where drinking is so ingrained in social norms. But stepping away from the booze, even for a short period, can offer transformative benefits for your mind, body, and overall wellbeing. Whether you're curious about how alcohol impacts your health or looking for a reset, the results after just one month can be truly eye-opening.

Early sobriety can feel like an uphill battle. A battle you don’t feel equipped for. It’s a phase where alcohol dominates your thoughts, your body reacts to its absence, and everything about life feels raw and unfiltered. Yet, as challenging as this stage can be, it’s important to remember that early sobriety is temporary and radically different from long-term sobriety. For me, I felt like I was white knuckling the early days. There was some screaming into pillows and many tears. But as the months went by, I thought about alcohol less and less. Now it barely occurs to me.

As I sit here reflecting on the past year, I can hardly believe it: I’m officially one year alcohol free. If you had told me this time last year that I’d spend an entire 366 days (2024 was a leap year!) without a single sip of wine, champagne, or cocktails, I probably would have laughed, and maybe even poured myself another glass. But here I am, proof that letting go of alcohol isn’t just possible; it’s transformative.

Letting go wasn’t easy, but it was the most liberating decision I’ve ever made. And now, as the new year begins, I want to share what I’ve learned about releasing old habits, not just to quit alcohol, but to step into a life that feels brighter, freer, and more aligned with the person I want to be

The holiday season is upon us, and with it a whirlwind of social events – including the infamous the office Christmas party. If you’re heading into this one sober, it’s completely normal to feel nervous and apprehensive. Between the free drinks, and the social expectations that drinking is the main event, staying alcohol-free can seem daunting.

Here’s the good news: you can enjoy the party without a drink in hand. In fact, embracing sobriety might make the experience better than you imagined.

As the festive season gets closer, many women are confronted by triggers that make staying alcohol-free especially challenging. The stretch from Christmas through New Year’s is filled with unique pressures - whether it's reconnecting with old friends or managing family dynamics, the temptation to drink can feel overwhelming. Here’s a look at five common triggers during this time and effective strategies to navigate them...

The holiday season is packed with parties, family gatherings, and social events - and, for many of us, the expectation to drink comes right along with them. But if you're heading into your first alcohol-free Christmas, know that you can navigate the festivities with confidence, enjoy the benefits of sobriety, and create meaningful connections - all without alcohol. Here’s how to embrace – and LOVE - the season while sticking to your AF goals.

It’s Christmas morning, you’re up bright and early, no pounding headache, no regrets about questionable choices from the night before and you actually feel excited to jump into the holiday festivities. It sounds like magic, right? Welcome to the magical world of an alcohol-free Christmas!

Many women start noticing how drinking affects them differently, and understanding why is the first step to making empowering changes. For me, I noticed a distinct difference in how alcohol impacted me after I turned 40 – it was one of the biggest reasons for me deciding to quit drinking in April 2019. Since then I’ve support thousands of women to change their relationship with alcohol.

Here are five ways alcohol impacts us more during perimenopause, along with some tips for navigating these changes.

SARAH RUSBATCH

As the festive season gets closer, many women are confronted by triggers that make staying alcohol-free especially challenging. The stretch from Christmas through New Year’s is filled with unique pressures - whether it's reconnecting with old friends or managing family dynamics (anything drive us to want a drink more than an entire day with our extended family?!), the temptation to drink can feel overwhelming. Here’s a look at five common triggers during this time and effective strategies to navigate them...