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In this episode of Midlife Sparkle, I chat with my friend and powerhouse fitness professional, Nikki Ellis, about strength, health, and living alcohol-free in midlife. Nikki has spent more than 30 years in the fitness industry as a personal trainer, sessional academic at Victoria University, and founder of Cinch, a multi-award-winning boutique training studio in Melbourne’s northeast. She’s passionate about helping women discover their power through resistance training, movement, and mindful choices - including rethinking their relationship with alcohol.

Nikki shares her refreshingly honest journey from “mummy wine culture” to living a mostly alcohol-free life. After a moment that made her realise how alcohol was holding her back, she stopped drinking completely in 2023. What followed was a deeper sense of clarity, confidence, and connection to herself.

We talk about how alcohol affects women physically and mentally, especially in midlife. Nikki explains how alcohol impacts muscle recovery, hormone balance, sleep, and fat metabolism - all critical factors for women navigating menopause and beyond. Even small amounts of alcohol can reduce muscle protein synthesis by up to 37%, disrupt hormones like cortisol and growth hormone, and make it harder to lose fat and build muscle. It’s confronting but empowering knowledge that helps women make informed choices about their health.

Our conversation also dives into the emotional and social aspects of drinking. Nikki opens up about the rituals tied to alcohol - pouring that glass of wine while cooking dinner or celebrating a big milestone - and how she found joy in replacing those moments with alcohol-free alternatives that still felt special. We discuss the growing movement toward non-alcoholic drinks, the need for more inclusive hospitality options, and how the cultural shift away from alcohol is beginning to mirror what happened with smoking decades ago.

What I love most about Nikki’s story is her self-awareness and honesty. She admits moderation doesn’t work for her and that she feels better without it. Her story is about empowerment, not perfection - a reminder that small, intentional choices can create huge shifts in our wellbeing and mindset.

Key Takeaways and Actions:
If you’re rethinking your relationship with alcohol, start by paying attention to your habits and triggers. Notice when and why you reach for a drink, and experiment with swapping it for something alcohol-free. Keep your rituals - make them special - but remove the alcohol.

If you train regularly or want to feel stronger, remember that alcohol affects muscle recovery, hormone balance, and sleep. Prioritise your energy, clarity, and strength instead. Finally, be patient and kind to yourself. Changing your relationship with alcohol is not about restriction - it’s about creating a life that feels good every day.