To drink or not to drink ... that's the question. Well, it turns out that more and more women in midlife are answering "yes" to that question. In fact, binge-drinking - a drinking behavior we have long associated with young frat boys - is on the rise among women in midlife.

As a health and fitness coach who works with many women in midlife, I see firsthand how many in this population are busting their middle-aged asses to do all the things to stay healthy – lifting heavy weights, cranking out intervals, studying food labels, buying organic, booking spa treatments, paying a small fortune on anti-aging supplements and procedures, and actively pursuing personal development.

And yet ... their relationship to their nightly glasses of wine and its impact on their physical and mental health remains unexplored.

In the week's podcast episode, I chat with Krysty Krywko, a sobriety coach, educator, writer, mixed media creator, and the founder of Purple Dog Sober, and we dive into a critical topic that resonates with many midlife women—the impact of alcohol on their health and well-being.

In our conversation, we explore the alarming rise in binge drinking among midlife women, the societal pressures that contribute to these behaviors, the profound detrimental effects of alcohol on mental and physical health, and the unfortunate cultural normalization of daily or near-daily drinking.

We both share our own deeply personal stories of sobriety, how we learned to choose healthier coping strategies, the importance of informed choices regarding alcohol consumption, and how to recognize when alcohol is no longer serving a positive role in one's life.

This conversation is essential listening for anyone reassessing their relationship with alcohol, looking for support on their sobriety journey, or interested in understanding the societal pressures leading to these behaviors. Tune in for a compassionate, judgment-free, and insightful discussion about making informed, healthier choices.

Grab a comfy seat, listen in, and let's start the conversation!

 Takeaways

• Women in midlife are increasingly turning to alcohol and binge drinking as a coping mechanism.
• Cultural narratives often promote alcohol as a necessary part of adult life.
• Many women are unaware of the true effects of alcohol on their health.
• Low to moderate alcohol consumption can disrupt sleep and cognitive function.
• Women metabolize alcohol differently than men, leading to greater health risks.
• Sobriety can lead to improved mental and physical health outcomes.
• Making informed choices about alcohol is crucial for overall well-being. 
• You get to decide when enough is enough.
• Your alcohol doesn't need to have hit a "problematic" threshold for it to be a problem.
• If you're Googling how much is too much to drink, that's a sign.

In the week's podcast episode, I chat with Trisha Durham. With over two decades of experience in ashtanga vinyasa yoga, Trisha has transitioned from a traditional yoga teacher to a multifaceted movement trainer. Her journey began when she was faced burnout and physical pain, realizing that relying solely on yoga for all her movement needs was not enough and the rigid emphasis on flexibility and alignment did not align with the inclusive and sustainable practice she envisioned.

It wasn't until she started strength training in her 40s, specifically barbell training, that she experienced lasting relief from her debilitating back pain that had persisted in spite of decades of practicing yoga.

In this conversation, we discuss the importance of movement variety and specifically strength training for women's they age—a population that has historically been deterred from or not exposed to lifting heavy weights. We also highlight the misconceptions around flexibility, discuss the benefits of barbell training, and encourages listeners to consider strength training as a modality to enhance longevity, improve mobility, and aid in injury prevention.

It's never too late to start strength training!

 Takeaways

• When it comes to managing pain, helping people move is more important than perfecting poses.
• Functional movement is key to resilience and pain-free living.
• Flexibility alone is not a cure-all for physical issues.
• Strength training can alleviate chronic pain and improve mobility.
• Barbell training is accessible and beneficial for everyone.
• Integrating different movement modalities enhances overall fitness.
• Yoga can complement strength training rather than replace it.
• It's never too late to start strength training. Strength training is now encouraged for everyone.
• Variety in movement is crucial for longevity in activity and life.
• Mobility is essential for functional movement, not just flexibility.
• Progressive strength training can prevent injuries in daily life.
• Unlearning outdated fitness beliefs can lead to better health outcomes.

In this conversation, I talk to Mackenzie Griffith aka Coach Mac, a fitness and nutrition coach who created The Adventure Ready Academy, where the name of the game is helping rad humans become the fittest, strongest versions of themselves, all while having time and energy to go play and enjoy their lives. 

We bring our decades of combined coaching experience together to share what works and what doesn't when it comes to creating sustainable, long-term fitness. We deep dive into the importance of a few key foundational fitness basics, how to avoid the all-or-nothing mindset trap that keeps people stalled out, and how to be more consistent without relying on discipline, motivation, or self-control.

They explore how to empower individuals to adapt their fitness routines to their lives, the significance of maintaining fitness during life changes, and the necessity of shifting goals for mental health. And we share the "secret" to health and fitness longevity — flexibility in your approach and knowing when to dial things down to make them doable and when to dial things up to create change.

This episode is must listen for everyone, no matter where you are in your fitness journey.

 Takeaways

• Many people overlook the basics of fitness.
• It's not just about information; it's about implementation.
• Mindset plays a crucial role in fitness success.
• Exercise burnout can lead to negative self-perception.
• Sustainable fitness is about consistency over intensity.
• Health and fitness should enhance life, not dominate it.
• Progress is cumulative; every effort counts. Immediate benefits of exercise can motivate continued effort.
• Coaching provides structure and support for sustainable habits.
• Enjoyment in exercise is crucial for long-term adherence.
• Flexibility in routines empowers individuals to adapt.
• Maintaining fitness is possible during life changes.
• Shifting goals can prioritize mental health over physical performance.
• Unchecked growth can lead to burnout; balance is key.
• Personal goals should align with individual lifestyles and capacities.
• Sustainability in fitness requires ongoing learning and adaptation.