Many women in midlife quietly wonder why alcohol doesn’t feel the same anymore — why it brings anxiety instead of relaxation, poor sleep instead of rest and stress instead of relief.

In this episode, Mel explores why it’s completely normal to outgrow alcohol in midlife. She explains why what once felt helpful now feels heavy and why that’s not a failure, but a sign of growth.

This episode offers reassurance, science-backed insights and permission to take a break from alcohol without deciding it has to be forever, so you can listen to your body and discover how good life can feel without alcohol.

Because it's not about what you're giving up — it's about everything that you're gaining.

This episode marks a big milestone — one year of the Sober & Strong Podcast — and the beginning of an exciting new chapter.

In this reflective and inspiring episode, Mel looks back on what she’s learned from a year of sharing information and insights on going alcohol-free, building strength, working on your mindset and building healthy habits in midlife — and shares why the podcast is evolving into Midlife Strong.

You’ll hear:

• Why alcohol can quietly hold women back after 40,
• Why simply removing it isn’t enough and
• How real transformation comes from what we build in its place: strength training, movement, stress management and daily habits that support changing hormones, energy and metabolism.

This episode is an invitation to rethink midlife — not as a problem to fix, but as a chapter to build — and to give yourself permission to change in a way that truly supports who you are now.

In this powerful and uplifting episode, host Mel Stephens gives listeners a vivid and honest look into what life can feel like without alcohol, especially for women in midlife.

If drinking has become part of your routine for years (or decades), imagining life without it can be really hard. Mel gently walks you through the reality: an alcohol-free life isn’t restrictive, boring or isolating. It’s energizing, empowering and deeply freeing.

She paints a clear picture of how evenings, mornings, nights out, confidence levels and even body composition begin to shift when you take a break from alcohol.

Through research, relatable examples and the lived experiences of midlife women, Mel shares what actually happens when you remove alcohol, including improved sleep, better moods, stronger workouts, clearer skin, reduced inflammation and a renewed sense of self-trust.

This episode is perfect for women who are sober-curious, thinking about taking a break from drinking, or craving a glimpse of what’s possible on the other side of alcohol.

You’ll leave feeling inspired, hopeful and ready to imagine and create your own alcohol-free future.

00:11 Imagining Life Without Alcohol

00:54 Transforming Your Evenings

01:55 Better Sleep Without Alcohol

03:04 Revitalizing Your Mornings

03:50 Enjoying Social Life Sober

05:23 Building Confidence Without Alcohol

05:54 Health Benefits of Quitting Alcohol

07:15 The Ultimate Shift: Confidence and Self-Trust

08:38 Your Challenge: Visualize and Create Your Alcohol-Free Life

In this episode, host Mel Stephens breaks down what a simple, doable midlife reset actually looks like — especially if you’re ready to take a break from alcohol.

Women in midlife often describe feeling tired, bloated, stressed or frustrated with their body. Mel shares a clear roadmap for a reset that supports better sleep, more energy, improved mood and real changes in body composition.

Listeners will learn:

• Why midlife is a great time to step back from alcohol
• What really happens when you take a break from alcohol
• 5 foundational habits that make the biggest difference
• How strength training, hydration and stress-reducing rituals work together
• Why reconnecting to your “why” keeps you motivated when cravings hit

This episode is perfect for women in perimenopause or menopause who know something needs to shift, and who want a realistic, compassionate and science-backed plan to start feeling better fast.

Are you feeling more tired than you should be? Frustrated that your workouts aren’t working like they used to? Or stuck in a loop of “drink, regret, repeat”?

In this episode, host Mel Stephens shares five clear signs it’s time to reset your midlife routine and how alcohol might be standing in your way.

Mel breaks down how hormonal changes, disrupted sleep, stress and slower metabolism all affect our energy, mood and body composition in midlife, and why taking a break from alcohol could be the reset your body’s been craving.

You’ll learn simple mindset shifts, practical reset strategies and how to start small so you can finally feel like yourself again.

✨ Remember: A midlife reset isn’t about restriction — it’s about gaining everything you actually want for your next chapter.

Perfect for women in perimenopause and menopause who want to feel energized, confident, and strong from the inside out.

01:04 Sign 1: Feeling More Tired Than Usual

02:44 Sign 2: Workouts Feel Harder

04:31 Sign 3: Increased Irritability or Anxiety

05:31 Sign 4: Your Weight Won't Budge

07:31 Sign 5: Feeling Stuck in a Loop

09:22 How to Reset Your Midlife Routine

10:16 Final Thoughts and Recap

Any holiday we celebrate can be joyful, but let’s be honest, they can also be a lot. Between hosting, shopping, family gatherings and keeping up traditions, it’s easy to feel stressed and overwhelmed. And while alcohol might seem like it helps take the edge off, it actually makes things worse, especially in midlife.

In this episode, Mel Stephens shares her top five research-backed and experience-tested tips for thriving through the holidays alcohol-free. You’ll learn how to make a plan before the season starts, create new meaningful traditions, and reframe the way you think about holiday drinking, so you can actually enjoy the season with more energy, presence and peace of mind.

✨ Spoiler alert: when you take alcohol out of the holidays, you don’t lose anything. You gain restful sleep, real connection and mornings without the hangover.

Perfect for sober-curious women and anyone who wants to feel strong, clear and in control this holiday season.

01:11 Tip 1: Make a Game Plan

02:18 Tip 2: Bring Your Own Fun Drinks

03:11 Tip 3: Focus on What You're Gaining

04:28 Tip 4: Create New Traditions

05:11 Tip 5: Remember the Stress Connection

06:14 Recap and Final Thoughts

In this powerful and reflective episode, host Mel Stephens helps you look deeper into the real reasons behind why you drink, or why you still crave alcohol, even after taking a break.

Mel guides you through a self-reflective exercise to uncover the emotions behind drinking, whether it’s stress, boredom, connection, or the simple habit of pouring a glass out of routine. You’ll learn how to identify what you’re actually craving, and how to replace alcohol with healthier, more fulfilling choices that truly meet your needs.

By the end of this episode, you’ll start to see that alcohol was never really the solution; it was just the habit standing between you and the person you’ve always dreamed of being.

If you’re questioning your relationship with alcohol or ready to make a change, this episode will help you take that first powerful step.

00:36 Reflecting on Your Relationship with Alcohol

01:13 Understanding the Feelings Behind Alcohol Cravings

02:20 Creating a Plan to Manage Cravings

03:44 Rewiring Your Brain for New Habits

04:15 Final Thoughts and Takeaways

In this episode, host Mel Stephens shares the powerful mindset shift that can change the way you think about taking a break from alcohol.

Instead of focusing on what you’re “giving up,” Mel helps you reframe your thoughts to focus on everything you’re getting back — your energy, confidence, metabolism, sleep and peace of mind. Drawing on positive psychology and neuroscience, she explains how reframing your thoughts helps rewire your brain and break old drinking habits for good.

You’ll learn four practical tools you can start using today, from creating a “getting” list to catching the craving loop, and begin to imagine what your life could look like when you stop seeing alcohol as something you’re losing, and start seeing the freedom, health and joy you’re gaining.

If you’re a woman in midlife who’s sober curious or ready for a change, this episode will leave you feeling empowered and ready to take the next step.

00:11 The Power of a Mindset Shift

00:57 Reframing Your Thoughts

02:16 The Importance of Rewiring Your Brain

04:08 Practical Tips for a Mindset Shift

06:31 Understanding and Managing Cravings

07:51 Conclusion and Final Thoughts