We Have A Situation

Sonia Kruger is one of Australia’s most beloved and enduring TV personalities. She burst onto the scene as Tina Sparkle in Strictly Ballroom, and she’s been sparkling ever since—a champion dancer, powerhouse presenter, and devoted mum to her daughter Maggie.

Sonia’s career is a masterclass in reinvention: she’s hosted Dancing with the Stars, The Voice, Big Brother, and Olympic coverage, all while inspiring women to embrace change and confidence at every stage of life. Sonia proves that creativity, courage, and a little cha-cha never go out of style.

In this candid and inspiring episode, we discuss:

• How Sonia’s journey from dancer to TV star taught her resilience, grit, and the value of a thick skin

• The art of reinvention and stepping into new roles, from Dancing with the Stars to The Voice

• Staying fit, energized, and independent through midlife and beyond

• Why dancing is a superpower for brain health, memory, and longevity

• Learning to set boundaries, practice self-agency, and protect yourself in life and career

Relationship coach, entrepreneur, and podcast host Sabrina Zohar joins Michelle for a refreshingly honest and vulnerable conversation about modern dating - from emotional spirals to setting boundaries that actually stick. 

Whether you’re newly single or dating after a long break, Sabrina shares how to build confidence, navigate dating apps, manage emotional intensity, and show up with more self-awareness (without falling into shame or burnout). They also unpack the impact of ADHD and rejection sensitivity on dating and relationships - and why your brain isn’t broken, it just needs better tools.This episode is your guide to dating with clarity, compassion, and courage.

We discuss: 

• The reality of modern dating and how you can find your way through it. 

• Dating like you’re hiring the CEO for your company

• Why dating apps might not be the problem - and how you can use them more effectively 

• How to navigate dating with ADHD

• The power of the pause (popularised by Stephen Covey quoting Viktor Frankl)

• Writing a “Yes, No, Maybe” list

• How to reframe ‘Ghosting’

• Making space for excitement just around the corner  

Sabrina recommends Britt Frank’s book Align Your Mind and references the term “mind fusion” 

What if you could train your brain the same way you train your body?

This week, Michelle sits down with neuroscientist and performance coach Louisa Nicola, founder of Neuro Athletics and one of the sharpest minds in the field of brain health. Louisa’s mission is bold: to end Alzheimer’s disease. And her work spans from elite athletes to everyday women navigating midlife, menopause, and changing hormones. 

Louisa shares her journey from Olympic hopeful to neuroscientist, after a life-changing accident, and how brain training became her obsession. Together, she and Michelle unpack the cutting-edge science - and the everyday lifestyle tweaks - that can help us protect our minds, sharpen our focus, and boost longevity.

We cover:

• Why exercise really is medicine for the brain

• The truth about estrogen, menopause, and why women are disproportionately affected by Alzheimer’s

• What’s actually happening when brain fog hits in perimenopause—and how to tell if it’s something more serious

• The role of sleep, sprint training, and even social connection in keeping your brain sharp in mid life and beyond

• Why sugar, alcohol, and “quick fix” health trends may be sabotaging your long-term brain health

• Louisa’s go-to daily rituals for mental clarity 

This episode is equal parts science, strategy, and straight talk - perfect for any woman who wants to feel clearer, stronger, and more in control of her brain health at every stage of life.

Sleep expert and author Olivia Arezzolo joins Michelle to unpack why so many women struggle with sleep during perimenopause and menopause - and what you can actually do about it.

From hormonal chaos and night sweats to that dreaded 3am wake-up, Olivia shares science-backed strategies to help you get the rest you need. Whether you’re feeling wired but exhausted or just want to wake up feeling like yourself again, this episode is packed with practical answers. 

Olivia talks us through her 4 step plan for getting back to sleep, why sleeping in separate beds might actually work for your sex life, strategies to deal with ongoing sleeplessness and she recommends using a pair of 100% Blue Light blocking glasses - with red and orange lenses. 

Today, Michelle is diving back into the Hey Sister! Mailbag and answering your questions about one of the biggest transitions women face: perimenopause - and how training, lifestyle, and mindset can help us navigate our way through it. 

This episode is personal. Michelle shares her journey of discovering she was in perimenopause (during lockdown no less), the choice to go on HRT now known as MHT (Menopausal Hormone Therapy), and how she now approaches training, nutrition and life. 

Spoiler: strength training, fueling your body and proper recovery are non-negotiables! 

We cover: 

• Why your metabolism isn’t “broken” - and how the right training can fire it back up
• The sleep–fuel connection: what you should eat, when and why rest is a must 
• Yoga and Pilates are great... but here’s why they can’t be the only thing you do
• The eternal debate: weights vs cardio
• What really works when it comes to managing weight in midlife -  no fads, just facts

Supplements Michelle recommends: Creatine, Vitamin D (sun and spray), Magnesium (glycinate for sleep and relaxation and malate for energy and muscle recovery), pre and probiotics, protein (20-30g per meal) and Omega 3s (500-1000 milligrams). 

A huge thanks to Hey Sister! and 12WBT for making this episode possible. 

Hey Sister!! Hey Sister! provides natural period pain, PMS and Menopause relief.