The 23W Project
Claim This Podcastby Ange Drake
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Podcast Overview
<p>This is the 23W Project. 23W’s very own podcast to empower and educate the amazing women we serve to thrive with wellness, wisdom, and wonder. Your host, Ange, is on a mission to share evidence-based information that teaches women how to lift weights confidently, maximise their training results in the gym, nourish their bodies, and develop a growth mindset to realise anything is possible. Tune in to have your big questions answered.</p>
Language
🇺🇲
Publishing Since
10/16/2022
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Recent Episodes
June 1, 2026
Why You’re “Wired & Tired” — And Not Seeing Results With Alice Scotts
<p>Why do so many women feel like they’re doing everything “right” — training hard, eating well, staying consistent — but still not seeing the results they want?<br /><br />In this episode of the 23W Project Podcast, Ange Drake sits down with nutritionist and nervous system practitioner Alice Scotts to unpack the connection between stress, recovery, hormones, strength training and body composition.<br /><br />We explore what’s really happening inside the body when women feel constantly exhausted, inflamed, stuck or burnt out — and why more intensity isn’t always the answer.<br /><br />This conversation covers:<br /><br />- What “wired & tired” actually means<br />- How chronic stress impacts fat loss, muscle gain and recovery<br />- Why the body needs to feel “safe” before it changes<br />- The role strength training plays in regulating the nervous system<br />- How under-fuelling and busy lifestyles can keep women stuck in fight-or-flight<br />- Blood sugar regulation, inflammation and metabolic health<br />- Why lifting weights is about far more than aesthetics<br />- Simple practical strategies to improve recovery, resilience and long-term results<br /><br />Whether you’re a busy mum, navigating burnout, struggling with plateaus, or simply wanting to understand your body better — this episode offers an evidence-based and highly practical perspective on training smarter, not harder.<br /><br />Connect with Alice:<br /><a rel="noopener noreferrer nofollow" href="https://www.alimentalhealth.com.au/" target="_blank">https://www.alimentalhealth.com.au/</a><br />@alimentalhealth<br /><br />Follow 23W:<br />@23w_essendon @23w_preston<br /><br />If you enjoyed this episode, make sure to subscribe, leave a review and share it with someone who needs to hear it.</p>
May 25, 2026
Two Studios, Motherhood & Thousands of Women Later: What I’ve Learned
<p>After a two-year break, The 23W Project Podcast is back — and a lot has changed.</p><p>In this first episode, Ange Drake reflects on the last few years of business growth, motherhood, coaching thousands of women and the evolution of her philosophy around health, fitness and sustainability.</p><p>This is an honest conversation about why the traditional fitness industry approach often fails women — especially those navigating busy careers, parenting, stress, hormonal shifts and the mental load of modern life.</p><p>We unpack:</p><ul><li>Why most women aren’t failing because they lack effort</li><li>The problem with all-or-nothing fitness culture</li><li>Why recovery, structure and consistency matter more than intensity</li><li>What actually creates long-term body composition and health results</li><li>How Ange’s philosophy around training, hormones, burnout and longevity has changed over time</li></ul><p>This episode is for women who are tired of starting over, burnt out from extremes, and wanting a more sustainable approach to strength, health and confidence.</p><p>Whether you’re navigating motherhood, rebuilding consistency, entering perimenopause, or simply trying to feel better in your body again, this conversation is designed to help you move away from punishment and toward long-term progress.</p><p>Future episodes will cover:</p><ul><li>Perimenopause & hormones</li><li>Nervous system regulation</li><li>Nutrition myths</li><li>Postpartum training</li><li>Burnout & recovery</li><li>Strength training</li><li>Business & leadership</li><li>Expert interviews</li><li>Member stories and real-life transformations</li></ul><p>Follow 23W for more:<br /><a rel="noopener noreferrer nofollow" href="http://23w.com.au" target="_blank">23w.com.au</a></p>
February 24, 2025
Ep. 23 Fuelling Fitness Goals with Jo
<p>In this enlightening episode of the 23W Project, Andrea sits down with Jo Chard, a coach at 23W who has recently completed her undergraduate in nutrition and is currently studying dietetics. </p><p><br></p><p>Jo shares her journey from a travel agent to becoming a nutrition expert and discusses practical nutrition strategies for weight management, addressing common deficiencies, and optimising overall health. The episode also introduces "Project Body Comp," a new program designed to offer tailored nutritional support to 23W members.</p><p><strong>Topics Covered:</strong></p><ol> <li><strong>Introduction to Jo:</strong> Her background, transition from travel agent to sports nutritionist, and her role at 23W.</li> <li><strong>Weight Loss Strategies:</strong> Realistic approaches to losing weight, focusing on adding nutrients rather than restricting them, and the importance of total daily movement.</li> <li><strong>Common Nutritional Deficiencies:</strong> A deep dive into iron and magnesium deficiencies, their impacts, and how to address them through diet.</li> <li><strong>Nutritional Advice for Active Individuals:</strong> The importance of proper fueling for energy levels and workout effectiveness, and the benefits of magnesium for muscle relaxation and sleep improvement.</li> <li><strong>Meal Planning and Preparation:</strong> Practical tips for busy individuals to maintain a balanced diet and how to effectively utilize meal prepping.</li> <li><strong>Project Body Comp:</strong> An overview of the new program tailored to individuals' specific dietary needs, providing one-on-one support and weekly check-ins to help achieve personal health goals.</li></ol><p><br></p><p><a href="https://form.jotform.com/250202425243038" target="_blank" rel="ugc noopener noreferrer">If you are keen to join PBC, register for a call back here to learn more</a></p>
26 total episodes available
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Frequently asked questions
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- What is The 23W Project?
<p>This is the 23W Project. 23W’s very own podcast to empower and educate the amazing women we serve to thrive with wellness, wisdom, and wonder. Your host, Ange, is on a mission to share evidence-based information that teaches women how to lift weights confidently, maximise their training results in the gym, nourish their bodies, and develop a growth mindset to realise anything is possible. Tune in to have your big questions answered.</p> - How often does this podcast release new episodes?
This podcast updates bi-weekly.
- Where can I listen to this podcast?
This podcast is available on 6 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.
- Does this podcast accept guests?
No, this podcast does not typically feature guests.
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