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PODCAST

The New You Podcast With Sara Harkin

The New You Podcast is the straight-talking space where modern women finally get the truth. Hosted by Sara Harkin — a mother, a wife, business owner, womens coach, menopause specialist, nutritionist, former ICU nurse, and founder of Synergy — this show cuts through the noise and gets to the heart of what women are actually living with. Sara blends evidence-based health and fitness guidance with the kind of personal development and challenge women rarely get access to. Sara brings honest insight,

health & fitness fitness

All Episodes

27:39

Perimenopause- The Low-down

The New You Podcast With Sara Harkin ·

2026/04/24

We're going all in on the P word. Join Sara, in a deep and empowering conversation on all things perimenopause. Sara's background as a nurse informs her practice as a menopause specialist coach in a beautiful way. Couple that with the fact that Sara works every day for almost a decade with women only in the health an fitness world, this episode will be one to listen and listen again to.

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47:22

If I Started My Fitness Journey Over, Here Is Exactly...

The New You Podcast With Sara Harkin ·

2026/04/20

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.

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23:21

Toxic Group Chat? Heres what you need to do.

The New You Podcast With Sara Harkin ·

2026/03/31

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

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19:24

Self Care Is Not Baths and Face Masks

The New You Podcast With Sara Harkin ·

2026/03/26

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

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26:40

Not Another New Years Resolution

The New You Podcast With Sara Harkin ·

2026/01/15

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

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19:18

Doing The Work Vs Wanting The Outcome

The New You Podcast With Sara Harkin ·

2025/12/05

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

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18:21

Why Your Brain Feels So Loud – the Modern Woman’s...

The New You Podcast With Sara Harkin ·

2025/11/14

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

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18:45

The Truth About "Not Having Time To Eat"

The New You Podcast With Sara Harkin ·

2025/09/26

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

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19:24

When Healthy Eating Becomes Just Another Thing to...

The New You Podcast With Sara Harkin ·

2025/09/12

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

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30:55

The Real Reason You Aren't Where You Want To Be Yet

The New You Podcast With Sara Harkin ·

2025/08/15

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

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40:14

Lifting Weights - Everything You Need To Know

The New You Podcast With Sara Harkin ·

2025/08/11

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

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21:37

When Perfect Isn’t Possible - Why High-Performing...

The New You Podcast With Sara Harkin ·

2025/07/31

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

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21:09

Stop Waiting For Life to “Calm Down” - The Myth of...

The New You Podcast With Sara Harkin ·

2025/07/18

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,

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42:23

Anxiety Is Not Your Identity: Reclaiming Control in...

The New You Podcast With Sara Harkin ·

2025/07/11

Anxiety Isn’t Who You Are: Reclaiming Control in a World That Overwhelms YouIn 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

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16:15

“I Don’t Know Who I Am Anymore” - Reclaiming Your...

The New You Podcast With Sara Harkin ·

2025/06/23

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

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26:08

Should You Be Syncing Your Training to Your Cycle?

The New You Podcast With Sara Harkin ·

2025/06/13

🎙️ 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

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33:15

The Lie of ‘Being Good’ With Food: Why Morality Has...

The New You Podcast With Sara Harkin ·

2025/06/06

If you’ve ever said “I was good this week” or felt guilty after a weekend of eating out, this episode is for you.We’re unpacking the toxic language so many women use around food — and the hidden damage it causes. Because labeling yourself as “good” or “bad” based on what you ate doesn’t just affect your diet… It impacts your self-worth, your mood, and your ability to feel in control.In this episode, we cover:Where this ‘good vs bad’ food mindset comes fromWhy it leads to guilt, bingeing,

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19:28

You’ve Cleaned Up Your Diet - Why Hasn’t the Scale...

The New You Podcast With Sara Harkin ·

2025/05/30

You’ve Cleaned Up Your Diet – Why Hasn’t the Scale Moved? You’ve cut the crap. Swapped your snacks for healthy options. Cooking at home more. Maybe even training and walking more too. So why does the scale refuse to budge - or worse - creep up?In this episode, Sara breaks down exactly why eating better doesn’t always lead to fat loss, especially for women in their 40s, 50s, and 60s. You’ll learn the hidden mistakes that sabotage progress, the real difference between eating for health vs

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22:18

When Progress Isn’t Enough: Why You Still Struggle...

The New You Podcast With Sara Harkin ·

2025/05/22

In this episode, we’re diving deep into a struggle so many women face silently - even while making visible progress: the disconnect between how you feel and what you see. If you’ve lost weight, built strength, started eating better, and still find yourself picking apart your body in the mirror, this one’s for you.We unpack where this chronic self-criticism comes from, how body image is shaped by decades of societal pressure, and why the scale and photos can’t heal the internal beliefs we’ve

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18:22

It's Not You - It's The Internet

The New You Podcast With Sara Harkin ·

2025/05/16

Feeling overwhelmed by fitness advice online? You’re not alone. In this episode, we unpack why so many women feel stuck, confused, and frustrated despite their best efforts - and why it’s not your fault. From self-proclaimed hormone “experts” to misleading influencers and viral fitness trends, the internet is flooded with noise that makes finding an actual solution feel impossible. You’ll learn how to cut through the chaos, what real change actually takes, and how to protect your mindset

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