Winter Wellbeing, Staying Consistent & Studio Style
Hello All,
I hope youre all well!
This week’s episode is a powerful reminder that autonomy isn’t something we’re given — it’s something we claim.
In this brand new conversation, I sit down with actor, speaker and women’s empowerment activist Sarah Jayne Dunn for an open, affirming discussion about taking back your power, healing the inner child, and reconnecting with female strength and sensuality through pole fitness.
Sarah speaks candidly about her journey of reclaiming autonomy — over her body, her work, and her story. We talk about what it really means to step outside expectation and judgement, to control your own narrative, and to build a life rooted in self-trust rather than approval.
My fabulous guest Sarah Jayne Dunn
Together, we explore female power in all its forms — from bodily agency and creative expression to financial independence and choice. Sarah shares why women owning their earning power matters so deeply, how redefining success on your own terms creates freedom, and why empowerment must extend beyond mindset into the practical realities of life.
We also dive into the power of play in midlife — why joy, curiosity and movement are not indulgent, but essential. Through pole fitness, Sarah rediscovered not only physical strength, but sensuality, confidence and connection — challenging the outdated idea that sexual expression should soften or disappear with age.
This was such an empowering chat and it was wonderful to see Sarah Jayne really owning her story and sounding so confident in her choices, career and outlook. I absolutely loved it! If you’re looking to be inspired and to be reminded that you have the power to change your life then please do give it a listen. Enjoy!
Get The Look
Studio Style
This week’s look leans towards a grown up school uniform. Individual pieces that can all be worn with other wardrobe staples making sure you get more bang for your buck. The leather skirt is the statement here and is a piece that can remain in your wardrobe for decades in fact if you want to be more sustainable you could probably pick one up that’s pre-loved for half the price. The shirt and tank can also be worn separately or paired with 70’s flared jeans or wide leg trousers for something smarter. There’s plenty of scope to mix and match. I’ve worn with opaque tights and classic black stilettos (available here) Shop the look below.
Away from the podcast this week, life has felt strong, grounded, and quietly exciting. I’ve been lifting heavier weights, noticing not just physical strength building but a deeper sense of confidence too. There’s something incredibly empowering about feeling capable and supported in your own body. Being able to get back to exercise has been such a huge boost for me mentally!
I also spent some quality time with my husband at one of our favourite places, Rudding Park Hotel & Spa — slowing down, switching off, and indulging in their gorgeous wellness spa and beautiful food. Rudding is a really special place for us as we got married there 18 years ago! Those moments of rest and connection feel just as important as any workout or routine.
Alongside all of this, I’ve been deep in development on several TV projects with my company Shepherd Productions — and it’s an incredibly exciting time! As ever, our focus is female-led stories, rooted in complex women and voices that deserve space on screen. Creating work that puts women front and centre feels more important than ever in our rapidly shifting climate, and I’m feeling genuinely hopeful and energised about what’s ahead. Stay Tuned!
Food for thought
SUMPTUOUS CAESAR SALAD
A little taste from Rudding. Normally associated with the Summer, I can have a caesar salad all year round! It’s one of my absolute favourites for when I want something that feels indulgent but isn’t too heavy. This one is fresh, filling, and perfect when you want something balanced and delicious.
Ingredients (serves 2)
• 2 chicken breasts
• Olive oil, salt & black pepper
• 1 large romaine lettuce, chopped
• A handful of croutons
• Parmesan shavings
For the dressing
• 2 tbsp mayonnaise
• 1 small garlic clove, finely grated
• 1 tsp Dijon mustard
• Juice of half a lemon
• 1–2 anchovy fillets, finely chopped (optional)
• A splash of olive oil
• Black pepper to taste
Method
Season the chicken with olive oil, salt and pepper, then grill or pan-fry until golden and cooked through. Rest, then slice.
Whisk together all the dressing ingredients until smooth and creamy.
Toss the lettuce with the dressing, top with sliced chicken, croutons and plenty of parmesan.
Simple. Nourishing. Satisfying.
Because wellbeing isn’t just about discipline — it’s about pleasure, strength, connection and choice. And this week’s episode is a beautiful reminder that we’re allowed all of it.!
I hope you have a gorgeous week and that our new episode is a helpful listen for your wellbeing journey.
Enjoy & speak soon.
Natalie Xx
Women & Wellbeing - Podcast
Women's health and wellbeing podcast from lifestyle platform The Capsule. With honest chats, expert advice and real insight, Natalie Anderson talks all aspects of women’s wellbeing & mental health with weekly special guests. This podcast brings you inspirational conversations that will help you build your own wellbeing tool kit.
FITNESS
