Real Health and Weight Loss Podcast

Does working night shift harm your metabolic health, and what can you do about it? Dr Lucy and Dr Mary unpack how night shift pulls the body out of step with its circadian rhythm, and why that matters for blood sugar, insulin resistance and long-term health. They explain the brain's master clock, the clock genes in your liver, pancreas and muscle, and how shift work is linked to telomere shortening and a higher risk of type 2 diabetes. They're also clear that these effects aren't about willpower. Then they turn to what's in your control: packing protein-rich food instead of overnight junk food picnics, keeping meal timing as close to normal as you can, saving caffeine for early in the shift, protecting your daytime sleep, using naps and choosing gentle exercise before bed. Along the way there's hay fever, a ryegrass mystery and a possum on the day shift. If you work nights, or love someone who does, this one's for you. For more information about Real Life Medicine and our programs and special offers: www.rlmedicine.com Episode, show notes & transcript: www.rlmedicine.com/how-does-night-shift-affect-your-health See omnystudio.com/listener for privacy information.

If your body feels different after menopause, even though you’re eating well and moving more, you are not broken. In this episode, Dr Lucy and Dr Mary explore why midlife metabolic health can change, why weight may settle around the middle, and what you can do to work with your body rather than fight against it. They unpack the difference between subcutaneous fat and visceral fat, and explain how changing oestrogen, insulin, cortisol, sleep, stress, and muscle mass can influence metabolic health after menopause. You’ll also hear why the aim isn’t to chase a particular body shape or fear ageing, but to build the foundations that support health, strength, energy, and independence through your later years. Dr Lucy and Dr Mary share their six S’s for a healthier metabolic future: sustenance, sleep, stress management, strength and movement, sunlight, and social connection. Whether you’re preparing for menopause, in the thick of it, or post-menopausal, this is a reassuring, practical conversation to help you focus on the levers that may make a meaningful difference, one small step at a time. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/why-weight-loss-gets-so-much-harder-in-your-50s See omnystudio.com/listener for privacy information.

Could low carbohydrate eating support metabolic health beyond weight loss alone? In this episode, Dr Lucy and Dr Mary unpack two recent studies exploring low carb eating, pre-diabetes, fatty liver, weight regain, genetics, and the often-underestimated role of sleep. They explain why one tightly controlled study found different metabolic changes across low carbohydrate, Mediterranean, and whole-food plant-based approaches, even when participants lost similar amounts of weight. You’ll hear why the quality of nutrition research matters, what a bell curve can teach us about individual responses, and why there is no single approach that works for every person. Dr Lucy and Dr Mary also explore the real-life factors that can make maintaining changes harder, including family history and poor sleep. This is a thoughtful, evidence-informed conversation about using research as a guide, without turning it into dogma. You’ll come away with a clearer understanding of why low carb may be a helpful foundation for many people with insulin resistance, and why adapting the approach to your own body and circumstances matters. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/what-is-the-best-diet-for-metabolic-health See omnystudio.com/listener for privacy information.

What if healthier choices did not have to rely on willpower? In this episode, Dr Lucy and Dr Mary explore how habits, friction, and your everyday environment can make supportive choices feel easier, even when life is busy and you are tired. They unpack what a habit really is, why convenience can sometimes work against your health goals, and how visual cues can lead you to the cupboard for food you didn't even plan to eat. You will hear practical, real-life ways to reduce decision fatigue, make nourishing meals more accessible, and create a kitchen that supports you rather than constantly tests you. From salad bags, air fryers, and freezer meals to rethinking the nightly drink, this is not about being perfectly organised or relying on endless discipline. It is about small preparations that can be a gift to your future self. Listen now for simple ideas to make the helpful choice the easy, obvious choice, one ordinary day at a time. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/how-to-make-healthy-eating-automatic See omnystudio.com/listener for privacy information.

Ever feel as though you’re doing all the “right” things, yet your weight or metabolic health still isn’t shifting? You’re eating porridge, yoghurt and berries, salads, and going for walks, but you’re still hungry, tired, gaining weight, or dealing with insulin resistance. It’s frustrating, and it’s not a personal failure. In this episode, Dr Lucy and Dr Mary unpack why foods with a health halo aren’t always the most supportive choice for your individual metabolism, particularly through perimenopause and postmenopause. They explore the power of a protein-rich breakfast, satiety, meal timing, snacking, sleep, alcohol, and why the same meal can affect two people differently. They also explain why walking matters, but strength training may be the missing piece for preserving muscle as we age. You’ll come away with practical, realistic experiments to try this week, including building a more satisfying first meal, reducing grazing, and making movement easier to begin. If you’re tired of trying harder and wondering what you’re missing, this conversation will help you work with your body, not against it. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/i-eat-pretty-well-so-why-am-i-still-gaining-weight See omnystudio.com/listener for privacy information.

Are you so used to looking after everyone else that your own needs barely make the list? If people-pleasing, caregiving, and the pressure to keep everyone happy are leaving you stretched thin, this episode is for you. Dr Lucy and Dr Mary talk honestly about the midlife squeeze: caring for children, parents, work, and everyone else, while trying not to abandon yourself in the process. They explore why people-pleasing can begin as a protective response, why it can become exhausting in adulthood, and how small moments of pause can help you make choices that work for you too. You’ll hear an effective way to think about old coping patterns, including Dr Mary’s powerful “outgrown shoes” analogy. Dr Lucy and Dr Mary also share practical scripts for navigating food pressure, setting boundaries without over-explaining, and tolerating the discomfort that can come with saying no. Listen now for a compassionate reminder that prioritising your health and needs isn’t selfish. It may be one of the most supportive things you can do for yourself and the people you care about. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/how-to-stop-people-pleasing-and-say-no See omnystudio.com/listener for privacy information.

If one tough day has you thinking you’ve ruined everything, this episode is for you. Dr Lucy and Dr Mary unpack consistency, perfectionism, and the all-or-nothing thinking that can make healthy habits feel impossible to sustain. When life is busy, plans change, and the gym, meal prep, or healthy eating routine goes out the window, it’s easy to believe you’ve failed and need to start again on Monday. But consistency isn’t about doing everything perfectly every day. It’s about zooming out, recognising the small blips for what they are, and having a realistic plan for the days when your usual routine isn’t possible. Dr Lucy and Dr Mary share practical ways to lower the friction around food, movement, morning light, and self-care, including the value of a “bare minimum” plan. You’ll come away with a more useful way to interpret the moments that don’t go to plan. Rather than labelling yourself as lacking willpower or “self-sabotaging”, you can get curious about what’s driving your behaviour, make one small adjustment, and keep going. Because your health isn’t built on perfect days. It’s built over time. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/how-to-stay-consistent-when-life-gets-messy See omnystudio.com/listener for privacy information.

What if the missing piece isn’t another diet, but learning how to work with your brain when food feels loud? In this honest conversation, Dr Lucy speaks with Louise Govier, a 59-year-old woman from England, about moving from years of frustration, dieting and feeling stuck to building habits that better support her health. Louise shares why reducing sweet and savoury “sugar” foods helped quieten her constant thoughts about eating, but also why food was only one part of the picture. Together, she and Dr Lucy explore emotional eating, non-hungry urges, intermittent fasting, strength training, sleep, stress management and the mindset tools that helped Louise navigate difficult moments. You’ll hear the powerful metaphors that made a difference for her, including the “dog on the couch”, using guardrails rather than rules, and learning when to “snip the thread” of an unhelpful habit. This isn’t a story about perfection or quick fixes. It’s about self-awareness, practising new skills and returning to what helps when life gets messy. If food noise, all-or-nothing thinking or repeated restarts feel familiar, Louise’s experience may leave you feeling understood, encouraged and more hopeful about your own next step. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/from-food-noise-to-food-freedom-why-mindset-matters See omnystudio.com/listener for privacy information.

What if your brain is filtering your life for evidence that you’re failing, without you even realising it? In this episode, Dr Lucy and Dr Mary explore the reticular activating system, or RAS, and how this powerful brain filter can shape your mindset, habits, and momentum. Think of it like your social media algorithm: what you pay attention to, your brain is more likely to show you again. That can leave you noticing every mistake, feeding all-or-nothing thinking, and asking, “What’s the point?” But with awareness and intention, you can begin to direct your focus towards the small actions, opportunities, and evidence that support the life you want to build. Dr Lucy also shares a candid personal experience of recognising an unhelpful spiral and recommitting to the habits that help her feel better. You’ll hear practical ways to use specific goals, visualisation, self-care, and positive attention to help your brain work with you, not against you. This isn’t about pretending life is perfect. It’s about choosing where you place your attention, one realistic step at a time. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/stuck-in-a-negative-spiral-start-here See omnystudio.com/listener for privacy information.

Is getting older something to fear, or something worth embracing? In this episode, Dr Lucy and Dr Mary have an honest, warm conversation about what post-menopausal life actually looks like, and why it does not have to be the doom and gloom we are so often told to expect. They talk through the real physical changes that can come with menopause, including shifts in metabolism, bone and muscle health, and visceral fat, and why stress management may help support these changes. They also explore the social side of ageing: why women can start to feel invisible as they get older, and how to find a healthy balance between caring for your appearance and tying your self-worth to it. Throughout, they share personal stories and practical lifestyle strategies, from nourishment to sleep to prioritising yourself, that may support your health through this life stage. You will walk away with a grounded, hopeful perspective: that the post-menopausal years can be a time of wisdom, agency and glory, not decline. If you are moving through menopause or supporting someone who is, tune in for a reminder that this stage of life deserves to be lived loudly, not hidden away. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/post-menopause-the-glory-years See omnystudio.com/listener for privacy information.

Ever wondered why some women sail through perimenopause while others feel like everything's fallen apart? In this episode, Dr Lucy is joined by pharmacist and nutritionist Sarah Gray, author of It's Not You, It's Perimenopause, to explore the surprising link between your gut and your hormones. Sarah introduces listeners to the estrobolome, a group of gut bacteria that may help support how the body processes oestrogen during the menopause transition. They chat about why gut diversity often dips in perimenopause, and continues in the post menopause period. They also discuss the real differences between prebiotics, probiotics and fermented foods, and why not every yoghurt or jar of sauerkraut on the shelf actually contains live cultures. If you've been putting your symptoms down to just getting older, this chat offers a fresh, evidence-informed way to think about what might really be going on, and some simple, practical changes to try. It's a fascinating listen for anyone wanting to feel more at home in their body during perimenopause and beyond. Here are Sarah’s links and special offer for our listeners: 🌐 Website: https://thenutritionpharmacist.com/ 📚 Book: It’s Not You, It’s Perimenopause https://thenutritionpharmacist.com/perimenopause-book 🎁 Special offer: Get 10% off Sarah’s book with code PERI10 . 📸 Instagram: https://www.instagram.com/the_nutrition_pharmacist/?hl=en 📘 Facebook: https://www.facebook.com/profile.php?id=100063626828191 For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/have-you-heard-of-the-estrobolome See omnystudio.com/listener for privacy information.

Ever wondered why random aches and pains, a frozen shoulder or stubborn hip pain seem to show up out of nowhere in midlife? In this episode, Dr Lucy chats with physiotherapist Katherine Tsebelis, founder of Physio Moves and creator of the Vibrant Femmes masterclass, about the surprising link between perimenopause, menopause and musculoskeletal pain. Kath explains why declining oestrogen may contribute to tendon issues like plantar fasciitis, greater trochanteric pain syndrome and frozen shoulder, and why these are so often misdiagnosed as unrelated injuries. She shares how isometric loading, gentle strength work and simple exercise snacks, like squatting while the shower warms up, may help ease pain and support your bones and joints for many people. They also discuss why it's worth chatting to your doctor about HRT, and why enough protein, calcium and vitamin D matter too. If you've been putting your aches and pains down to just getting older, this conversation might change how you see them. You'll come away with practical, doable strategies to keep moving and build strength, wherever you are in your menopause journey. Tune in to find out how small, consistent steps can make a real difference. Instagram: Kath Tsebelis Physio Get free workbook on the musculoskeletal syndrome of menopause: kathtsebelis.com For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/what-do-sore-feet-have-to-do-with-menopause See omnystudio.com/listener for privacy information.

Why is it so hard to start a healthy habit, even when you know it's good for you? In this episode, Dr Lucy and Dr Mary share a simple mindset tool that can make exercise, sleep and other healthy choices feel far easier to stick to. They explore why your brain naturally magnifies the effort of a task while minimising its benefits, and how your reticular activating system decides what you notice and focus on. You'll hear about noble procrastination, that sneaky habit of putting everyone else's needs ahead of your own, plus why getting comfortable with a bit of discomfort helps you grow. Relatable stories, from dog walks in the rain to cold morning swims, show how this plays out day to day. The idea at the heart of it all is simple: shift your focus to what you're gaining rather than what it costs you, and healthy habits may start to feel a lot more doable. Press play to hear how a small change in perspective could make this week's healthy choices that bit easier. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/how-to-motivate-yourself See omnystudio.com/listener for privacy information.

What if the real “hack” is stopping chasing hacks altogether? In this episode, Dr Lucy and Dr Mary ask what’s actually helping your health and what’s just cluttering up your life. You’ll hear them laugh about useless things they’ve bought, talk about why our brains love shiny promises, and explore how all‑or‑nothing thinking around steps, sleep and food can keep you stuck even when you’re trying hard to be healthy. They hint at a simple structure they use inside Real Life Medicine to help women in midlife focus on what matters most, without counting calories or living at the gym. If you’re tired of trackers, trends and conflicting advice, this chat may help you feel clearer about your next small step and less worried about doing it all perfectly. Wondering what they focus on instead of hacks and gadgets? Press play and find out. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/boring-basics-beat-biohacking See omnystudio.com/listener for privacy information.

Fibre-maxxing, high protein everything, GLP-1 injections... diet trends come and go, but does your body actually care what's fashionable? In this episode, Dr Lucy Burns and Dr Mary Barson take a good look at why real food, higher protein and lower carb eating remains one of the most effective approaches for metabolic health, no matter what's currently having a moment on social media. Dr Lucy and Dr Mary unpack why our physiology hasn't caught up with our rapidly changing food environment, and why that matters for anyone trying to lose weight or improve their health. They explore the difference between trendy fibre and food-industry fibre, why adherence (not willpower) is usually the real barrier to lasting change, and how GLP-1 medications can work in partnership with a real food, lower carb approach rather than replacing it. They also bust the myth that these medications are "cheating," explaining how they may help quiet food noise so people can actually use the tools they've learned. If you've ever felt like low carb is old news, this episode is an evidence-informed reminder that some fundamentals never really go out of style. Tune in for practical insight you can actually use, trendy or not. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/is-low-carb-still-relevant See omnystudio.com/listener for privacy information.

Is creatine a game-changer for your health, or just another overhyped supplement clogging up your social media feed? In this episode, Dr Mary Barson and Dr Lucy Burns cut through the noise to give you an honest, science-backed look at one of the most talked-about supplements right now. Dr Mary and Dr Lucy explore what creatine actually is, what the evidence really says about its benefits for muscle building and brain function, and who may actually benefit. They bust the alarming myths circulating online about kidneys, cancer, and hair loss, explain why the research is far more nuanced than the clickbait headlines suggest, and give their take on gummies. You'll walk away knowing how to make a truly informed decision about creatine, rather than one driven by fear or social media hype. If you've been wondering whether this supplement belongs in your routine or worried by the scary claims out there, this is the episode for you. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/does-creatine-work See omnystudio.com/listener for privacy information.

Peptides are all over social media, but are they actually safe? In this episode, Dr Lucy and Dr Mary unpack what peptide hormones really are and why the booming, murky peptide market has them concerned. They explore where these products are really coming from, what can go wrong when nobody's checking what's in the vial, and why some of the newer trends aimed at young people worry them most as doctors. If you're curious about peptides, or worried about a loved one who is, this episode gives you plenty to think about. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/what's-the-deal-with-peptides See omnystudio.com/listener for privacy information.

Is magnesium really worth the hype, and which one should you actually be taking? In this episode, Dr Mary and Dr Lucy cut through the confusion around "magnificent magnesium" to help you make clearer, more confident decisions without the marketing spin. You'll hear why magnesium matters for energy, metabolic health, sleep and nervous system regulation, and why so many people may not be getting enough from modern diets alone. The doctors explore the most common forms, including citrate, glycinate and the newer magnesium L-threonate, covering what the evidence suggests, potential side effects, cost and when each one may be useful. There's also a must-know safety tip about hidden vitamin B6 in combined supplements that could affect your nerves over time. By the end, you'll have a practical, no-nonsense guide to whether a magnesium supplement may help you, what to look for on the label and when real food may be enough. It's the kind of grounded, honest conversation you can take straight to your next chat with your GP or pharmacist. Listen now, your sleep and your cells will thank you. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/what-s-the-best-sort-of-magnesium See omnystudio.com/listener for privacy information.

Lipoedema might be the missing piece in your health story. In this episode, Dr Lucy and Dr Mary shine a purple light on this under-recognised condition that mostly affects women and is often mistaken for “just being overweight”. You’ll hear how lipoedema is different from lymphoedema, why the fat on your legs and arms may not respond to diet and exercise like the rest of your body, and the typical signs that doctors often miss. They also chat about how common it may be, why so many women are told to simply lose weight, and what current awareness campaigns are trying to change. If you’ve ever felt dismissed or blamed for a body shape that doesn’t make sense, this conversation will give you clarity, language to advocate for yourself, and a new lens on what might really be going on. Press play and find out whether lipoedema could be part of your story. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/could-it-be-lipoedema See omnystudio.com/listener for privacy information.

If you've ever felt like exercise is just another thing you're failing at, this episode is for you. The truth is, you don't need a punishing gym program to protect your brain and your metabolic health. The evidence suggests that small, varied movements woven into your day may be just as powerful as any structured workout routine. In this episode, Dr Lucy and Dr Mary introduce the concept of the "exercise salad", the idea that your body and brain do best with a mix of different movement types, not just one. They explore why muscle strength matters for both metabolic health and brain protection, how a little "huff and puff" may help reduce dementia risk for many people, and why mobility and balance are the often-forgotten ingredients that keep you moving well for life. They also dig into the all-or-something mindset that can transform how you approach movement on your busiest, most exhausted days. You'll walk away with practical strategies you can start today without changing your clothes, joining a gym, or carving out extra time. From calf raises at the kettle to sit-to-stands off the toilet, this episode makes movement feel genuinely doable. Tune in and build your own exercise salad. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/the-exercise-salad-why-variety-beats-the-perfect-workout-every-time See omnystudio.com/listener for privacy information.