Advertise on podcast: The New You Podcast With Sara Harkin

In this episode: Sara breaks down exactly what she would do, (and not do) if she had to start from scratch today.This story is a personal one, coming from a place of real life experience the highs and the lows or the journey of really trying to change your life and health.

In this episode: — Why the tone of every group you're in is a direct reflection of its members' values — The real reasons women stay in dynamics that drain them — The subtle manipulation we don't even recognise in ourselves — What gossip actually reveals about the person doing it — How romantic relationships follow the same patterns — and what to do when you've lost yourself inside one — The direct challenge Sara leaves you with this week

In this episode, Sara gets honest about her own relationship with exercise — and why it took her years to realise that what she'd been doing wasn't health. It was punishment. We've been handed a plan built around shrinking. Eat less. Move more. Burn it off. And for most women, that cycle quietly exhausts them for decades without ever making them feel strong, capable or at home in their own body. This episode is about what's on the other side of that. Sara breaks down why strength training is one of the most powerful investments a woman can make — not just for how it changes your body, but for how it changes the way you feel about yourself. She covers the science behind muscle loss, bone density and menopause, shares real stories from women she's coached, and asks you one question that might be harder to answer than you expect. If you've ever moved your body to earn something or burn something — this one's for you. You'll walk away with: — A completely reframed understanding of what exercise is actually for — The science behind why strength training matters more as we age — The mindset shift that changes everything — And a quiet challenge that's yours to sit with New episodes every week. Follow so you never miss one.

Every January, women promise themselves a fresh start.More motivation. More discipline. More rules. And every year, it ends the same way. Guilt, frustration, and the feeling that something is wrong with you. In this episode, Sara breaks down why New Year’s resolutions and “getting back on track” thinking keep women stuck, and why relying on motivation and willpower was never going to work long-term. This isn’t a workshop or a hype-filled reset. It’s a grounded conversation about stepping away from quick fixes and starting to think in terms of values, direction, and sustainable health. You’ll learn why women drift away from goals even when they care deeply, how language like “on track” and “off track” quietly undermines progress, and what it actually takes to build habits that survive real life. If you’re tired of starting every year with pressure and ending it with guilt, this episode will change how you approach your health in 2026 and beyond.

So many women say they want the change — the strength, the confidence, the peace, the energy, the version of themselves they know is possible — but when it comes to doing the work, something collapses. Not because they’re weak. Not because they “lack willpower.” But because they’ve trained themselves to chase outcomes instead of building the identity that can hold those outcomes. In this episode, we get honest about the gap between the life you say you want and the life your daily actions are building. We talk about the lies we tell ourselves to avoid discomfort, the habits that slowly dismantle our self-trust, and the mindset that keeps women stuck in the cycle of starting again, waiting for motivation, and never quite following through. You’ll hear stories from women just like you — high-achievers, caregivers, perfectionists, people-pleasers — who can run a family, a career, a household… yet still struggle to show up for themselves. We unpack why that happens, how the brain resists change, and why personal transformation requires something deeper than “being good” for a week. This is the episode that asks you to look in the mirror with compassion and with honesty.  To stop outsourcing your power. To stop waiting for the perfect moment. To stop wanting the outcome more than you want to become the woman who can create it. If you're done dipping your toe in, done negotiating with your excuses, and ready to step into the identity that actually matches your goals — this is your turning point.

If your brain feels loud lately - not just busy, but loud - this episode will feel like someone finally put words to what you’ve been carrying. In this deep, steady, truth-telling conversation, Sara Harkin breaks down why so many modern women feel mentally overloaded, anxious in their bodies, and unable to switch their minds off… even when they’re exhausted.  This isn’t “you’re stressed, go relax” advice. This is the real psychology, the real hormone shifts, and the real emotional load women live under every single day. You’ll learn:  • why your nervous system is overstimulated • how perfectionism, people-pleasing, and under-eating make your mind louder • the role hormones play in anxiety (especially in your 30s, 40s and 50s) • why women who hold everything together often struggle the most • how to break the “loud brain loop” and create genuine calm • the identity shifts that quiet your mind more than any quick fix ever could This episode blends lived experience, grounded neuroscience, emotional truth, and the practical tools women need to regulate their minds without shaming themselves. If you’ve ever thought, “I should be coping… so why do I feel on edge?” — this is the episode you didn’t know you needed. You’re not broken. You’re not “too sensitive.” You’re a woman who has been carrying too much for too long. And there is a way back to calm, clarity, and steadiness. Press play. Let’s quiet the noise - together.

Ever found yourself eating toast over the sink at 9pm, calling it dinner after a day of running around?  You’re not alone, and it’s not a willpower problem.  In this episode, I dive into the hidden cost of “not having time to eat” and why so many women are normalising under-fuelling, skipping meals, and running on fumes. I share Lisa’s story, a busy mum and business owner who thought she had a willpower problem, but really had an energy problem, and how common this pattern is for women juggling careers, kids, and everything in between. We’ll unpack why feeding yourself has become optional, how this mindset is wrecking your energy, hormones, and digestion, and most importantly - how to break the cycle.  This is not about dieting, detoxing, or tracking every bite. It’s about learning to fuel your body with respect, consistency, and care - because you are not an afterthought. If you’ve been skipping meals, grabbing scraps, or waiting for life to “calm down” before you look after yourself, this episode is your wake-up call.

You’re trying to eat better. To look after yourself. But instead of feeling empowered, you feel judged, from others and sometimes, from yourself.  Is it clean enough? Am I trying too hard? Not hard enough? What used to feel like self-care now feels like pressure… and guilt. In this episode, we unpack how “healthy eating” became tangled up in diet culture, social pressure, and perfectionism—and why so many women feel like they’re failing no matter what’s on their plate. You’ll learn how to spot the subtle guilt-traps, how to reclaim your relationship with food, and how to eat in a way that feels grounded, enjoyable, and actually supportive of your goals, without shame, second-guessing, or performance.

How many times have you delayed your goals because you were “waiting for the right time”? Maybe it was starting a fitness journey.Maybe it was launching a business idea.Maybe it was putting yourself forward for an opportunity. And maybe… you’re still waiting. In this week’s episode, I break down why perfectionism and the “fresh start” trap are silently keeping you stuck — and how to break free before another year slips by. 🎧 Listen now: Why Waiting to Get It Perfect Is Wasting Your Life

Most women are sold fluff, fads, and “toning” classes, and it’s keeping them weak, frustrated, and stuck. In this episode, I’m giving you the real crash course in training that will change your body, your mind, and your life. You’ll learn why lifting weights is the single most powerful thing you can do for your health, why full-body workouts beat “leg day” every time, how to train optimally - and safely, how to choose the right weights, and why cardio is essential — not the enemy. We’ll cut through the fear-based nonsense about cortisol, talk progressive overload in plain English, and help you finally stop wasting time in the gym. This is the truth about strength training every woman needs to hear.

If you're the kind of woman who gets sh*t done, at work, at home, in every corner of your life - but still finds yourself struggling to stay consistent with your health and fitness, this one’s for you. In this episode, we’re unpacking The High Achiever’s Dilemma - why women who are competent, capable, and successful often fall into the trap of all-or-nothing thinking when it comes to their body. You’ll learn why perfection is keeping you stuck, how emotional wiring from years of pressure and performance sabotages your progress, and what actually needs to shift if you want results that last. This is not about trying harder. It’s about doing it differently altogether. If you've ever felt like you’re failing at the one thing that matters most, you’re not broken. You're just playing the wrong game. Let’s change that.

Stop Waiting for Life to Calm Down: The Myth of BalanceYou’ve been told you need more balance - but what if that’s the very thing keeping you stuck? In this episode, I’m calling out the lie that modern women have been sold about “doing it all,” and why the constant chase for balance is actually causing more guilt, procrastination, and burnout.  You’ll learn why balance isn’t the goal, why messiness is inevitable, and what to focus on instead if you want to live a life that feels aligned, energised, and yours. If you’ve ever felt like you’re behind, like you’re not managing things “well enough,” or like something has to give, this is the conversation you need to hear.

Anxiety Isn’t Who You Are: Reclaiming Control in a World That Overwhelms You In this episode, Sara opens up about her personal journey with anxiety—what it used to feel like, how it ruled her life, and what changed. This isn’t a conversation about quick fixes or surface-level self-care. It’s a real talk about identity, overstimulation, and the pressure modern women face to hold it all together while burning out silently. If you’ve ever said “I’m just an anxious person,” this one’s for you. Because maybe… you’re not. Maybe you’re just navigating a world that’s too much, with too little support. We’ll dive into: Why anxiety isn’t your identityThe difference between having anxious thoughts vs being anxiousWhat helps when nothing seems toWhy women feel the pressure to be everything for everyoneAnd how to stop letting anxiety run the showIt’s time to reclaim your sense of self, and build a life that supports your nervous system, not just your to-do list.

You’re doing everything you’re supposed to.Holding it all together. Showing up. Keeping things running. But inside? You feel flat. Disconnected. Like you’re just going through the motions. You look in the mirror and think:  “I don’t feel like me anymore.” If that hits home — this episode is for you. We’re talking: What identity loss really feels like (and why it’s so common)How your roles, your body, and your voice can slowly fade without you noticingAnd how to start rebuilding a version of you that feels real again🎧 New podcast episode now live Title: “I Don’t Know Who I Am Anymore” 💬 If this resonates, share it. Someone you know needs it.

🎙️ Should You Be Syncing Your Training to Your Cycle? You’ve seen the charts, the TikToks, the well-meaning infographics: “Lift heavy in the follicular phase, slow it down in the luteal phase, avoid carbs here, add calories there...” Cycle syncing has become the new buzzword in women’s fitness, but does it actually help? Or is it just another way women are being told to fear their own hormones? In this episode, I break down what the research really says about training across your menstrual cycle, including the truth about strength, cravings, fatigue, and the rise of influencer-led misinformation. We’ll talk about hormonal birth control, perimenopause, and why expecting to feel weak in certain phases can become a self-fulfilling prophecy. Spoiler: Your body isn’t broken. And your progress doesn’t need to pause just because it’s day 21. Whether you’ve been curious about syncing or you’re tired of overcomplicating your routine, this episode will help you cut through the noise, trust your body, and train with confidence all month long.