Hosted by Dr Lynette Ewart, a GP in the NHS for 20 years and a passionate personal trainer specialising in strength training. A practical, evidence-informed health and fitness podcast for people who want clarity without hype. Most weeks, you’ll hear Pocket Prescription — short, no-nonsense episodes answering real questions about strength training, health, ageing, and risk. Once a month, I sit down with a guest to explore a topic in more depth. The video version of Pocket Prescription episodes is available on YouTube.
None of us gets to choose every turning point in our lives. For GP and author Dr Clara Doran , that turning point came during maternity leave when persistent symptoms eventually led to a diagnosis of multiple sclerosis. But this isn't really a conversation about MS. It's about what happens when life suddenly stops following the plan you thought you had. We talk about the uncertainty before a diagnosis, the pressure many of us feel to keep going even when we're struggling, and why carrying on isn't always the same thing as coping. Clara also shares how her diagnosis led her to explore brain health, sleep, rest, creativity and the everyday habits that quietly shape how we think, feel and function. If you've ever faced a life change you didn't choose or simply feel exhausted by trying to keep all the plates spinning, I think you'll find something here. Why uncertainty is often harder than certainty Returning to work after a life-changing diagnosis The hidden cost of "just coping" Why rest is not a luxury Brain health beyond supplements and biohacks The importance of creativity and joy Learning to accept a different future without giving up hope Books mentioned Doctor Interrupted — Dr Clara Doran Heads Up: How to Look After Your Brain So It Will Look After You — Dr Clara Doran
Are collagen, magnesium and greens powders really worth your money? If social media has convinced you that every woman over 45 needs a cupboard full of supplements, you’re not alone. In this episode, GP and strength coach Dr Lynette Ewart looks at why midlife women have become such a major target for supplement marketing, what the evidence actually says, and which supplements may genuinely be worth considering. You’ll hear about: Why supplement companies target midlife women The difference between marketing claims and scientific evidence Creatine, vitamin D and vitamin B12 Why “natural” doesn’t automatically mean effective Three simple questions to ask before buying any supplement This isn’t an anti-supplement rant. Some supplements have an important place in healthcare. But before you spend money on the latest powder, gummy or capsule, it’s worth knowing what the evidence really shows. If you enjoyed this episode, please follow the podcast and leave a rating or review—it really helps more people find evidence-based health information.
Have you been offered a statin and wondered why? Perhaps your cholesterol hasn’t changed very much, you feel perfectly well, and suddenly your GP practice wants to discuss cholesterol or cardiovascular risk. In this Pocket Prescription I explain how statin decisions are made in primary care, why age has such a powerful influence on risk calculations, and why the conversation is usually about future cardiovascular risk rather than cholesterol alone. Topics covered include: Why statins are offered even when you feel well How cardiovascular risk calculators work The difference between cholesterol levels and overall cardiovascular risk Why two people with similar cholesterol results can receive different advice The role of blood pressure, diabetes, smoking, age and lifestyle Absolute risk reduction and why context matters Common misconceptions about statins How to think about the balance between potential benefits and side effects This episode focuses on primary prevention —people who have not previously had a heart attack, stroke or established cardiovascular disease. As always, this podcast is for educational purposes only and should not be taken as personal medical advice. If you have concerns about your own health or medication, please speak to your healthcare professional.
Have you ever been told that your metabolism is broken, damaged, or slowing down with age? Social media often blames metabolism for everything from weight gain to low energy, but the reality is usually much more complicated. In this episode, I cover the difference between metabolism and appetite, why the two are often confused, and why that distinction matters if you’re trying to lose weight or improve your health. Topics covered include: What metabolism actually is Why metabolism is often more stable than people think The research on metabolism and ageing Why appetite changes far more dramatically than metabolism The impact of sleep, stress, hormones and environment on hunger Menopause, weight gain and common misconceptions Why some medications can lead to weight gain The role of protein, fibre and lifestyle habits in appetite regulation Why “fixing your metabolism” is usually the wrong goal If you’ve ever worried that you’ve damaged your metabolism or that age has made weight loss impossible, this episode will help you understand what’s really going on. As always, this podcast is for educational purposes only and should not be taken as personal medical advice. If you have concerns about your own health, please speak to your healthcare professional.
Have you been diagnosed with an underactive thyroid and found yourself confused by conflicting advice online? Perhaps you’ve heard that T3 is the “active” thyroid hormone, wondered why you’re prescribed thyroxine (levothyroxine), or been tempted by thyroid supplements, private testing, or claims that conventional treatment is missing something. In this episode, I cover how thyroid hormones work, why thyroxine remains the standard treatment for hypothyroidism, why T3 isn’t routinely measured, and where much of the confusion around thyroid health comes from. Topics covered include: The difference between T4 and T3 Why levothyroxine is usually prescribed Why T3 isn’t routinely tested How thyroid blood tests are interpreted Thyroid supplements, selenium and zinc Why some people still feel unwell despite treatment The role of fatigue, sleep, menopause and other health conditions How to approach thyroid information online with a critical eye If you’ve ever felt overwhelmed by conflicting messages about thyroid health, this episode will help you understand the basics and make sense of the conversation. As always, this podcast is for educational purposes only and should not be taken as personal medical advice. If you have concerns about your own health or treatment, please speak to your healthcare professional.
Fish oil used to be seen as universally “good for the heart.” Then suddenly the headlines said it might be dangerous. So what’s actually true? In this Pocket Prescription episode, GP Lynette Ewart explains what recent fish oil studies really showed, why different heart conditions matter, and why nutrition science so often gets reduced to simplistic headlines. A practical, evidence-based guide to making sense of the confusion — without the hype.
Cortisol has become the internet’s favourite explanation for almost everything. Poor sleep? Cortisol. Weight gain? Cortisol. Waking at 3am? Cortisol. Tired all the time? Apparently also cortisol. But what does cortisol actually do, when is it genuinely a medical problem, and how much of the online conversation is misunderstanding mixed with marketing? In this Pocket Prescription episode, GP and strength coach Lynette Ewart explains what cortisol really is, why the wellness industry became obsessed with it, and what people often miss when they blame stress hormones for everything. This isn’t a “stress doesn’t matter” episode. It absolutely does. But the internet version of cortisol has drifted a long way from reality. In this episode: What cortisol actually does in the body Why cortisol rises normally during stress The difference between chronic stress and true cortisol disorders Why “hormone imbalance” is often used as a vague catch-all term The problem with random online hormone testing Why sleep, recovery, activity and overall health still matter more than hacks No hacks. No supplements being pushed. Just a calm, evidence-based explanation from clinic reality. You can also watch the video version on the Prescription Strength YouTube channel
Most people think their eating habits come down to discipline. I don’t think that’s true. In this Pocket Prescription episode, I talk about one of the biggest things people overlook when they’re struggling with food, weight, or health habits: their environment. Because whether it’s the food in your cupboards, the people around you, your stress levels, your routine, or simply what’s constantly within arm’s reach, your environment quietly shapes your behaviour all day long. And if you’re relying on willpower alone while surrounded by things working against you… that’s a very difficult battle to win. In this episode, I explore: Why eating habits are rarely just about motivation The hidden influence of your home and daily surroundings Why “nothing has changed” often isn’t actually true How modern environments make overeating incredibly easy The difference between blame and understanding Simple ways to make healthier choices feel easier without relying on constant self-control A short, practical episode about why behaviour makes a lot more sense once you stop viewing it as a personal failing. The video version of this episode is also available on YouTube.
If your weight is creeping up and you’re convinced nothing has changed—you’re probably right. But that doesn’t mean nothing has changed. In this Pocket Prescription episode, I break down why weight gain in midlife often feels confusing and unfair. We cover: Why weight gain tends to happen in seasonal spikes , not a straight line How muscle loss (and body composition changes) quietly shifts the rules The reality of busier lives, less movement, and more sitting Why sleep and recovery matter more than you think This isn’t about blame or “trying harder.” It’s about understanding what’s actually going on so you can decide what’s worth changing. No hacks. No shortcuts. Just the basics—done properly.
Losing weight is often seen as the hard part. It isn’t. In this episode, I’m joined by psychologist Dr Courtney Raspin, co-author of The Weight Loss Prescription , to talk about what actually happens after the weight comes off—and why this is where most people struggle. We explore the gap between weight loss and weight maintenance, particularly in the context of weight loss injections. Because while these medications can be incredibly effective, they don’t solve the underlying behaviours, habits, and psychological patterns that determine what happens next. This is the part of the conversation that often gets missed: the “exit plan.” About the book The Weight Loss Prescription by Dr Courtney Raspin and Dr Max Pemberton brings together the medical and psychological sides of weight loss—particularly in the context of modern treatments like GLP-1 medications. It’s not a quick fix guide. It’s a framework for what happens after.
When you know what you “should” do but still can’t make yourself do it, it’s easy to assume you’re the problem. In this episode, I’m joined by GP and Chimp Management director Dr Sarah Caddy to break down procrastination and perfectionism using the Chimp Model from Professor Steve Peters. We explore why capable, intelligent people still get stuck, how perfectionism quietly fuels avoidance, and why motivation is the least reliable part of the process. This is a practical conversation about what’s actually going on in your brain when you delay, overthink, or wait for the “right time” — and how to start working with it instead of fighting it. We cover: why procrastination isn’t laziness how perfectionism drives inaction the role of habits, beliefs and self-image why motivation fades (and what matters more) making a plan that works on your worst day how comparison and marketing hijack your thinking simple ways to get unstuck and take action Links: The Chimp Paradox A Path Through the Jungle Chimp Management If you’ve ever thought “I know what to do, I just can’t make myself do it,” this will make uncomfortable amounts of sense.
Patients aren’t just turning up with symptoms anymore — they’re turning up with diagnoses, treatment plans, and a feed full of advice. In this episode, I’m joined by Deb Cohen — former BMJ investigative journalist and co-author of Bad Influence — to unpack how the internet has reshaped health information, trust, and the doctor–patient relationship. We talk about the rise of “Dr TikTok,” why algorithms feel like they know you better than you know yourself, and how perfectly reasonable curiosity can turn into confusion, anxiety, and unnecessary interventions. This isn’t about blaming people for getting it wrong. It’s about understanding the system we’re all now navigating. Deb’s book: Bad Influence: How the Internet Has Hijacked Our Health Available in hardback and audiobook Time stamps: 00:00 Podcast Welcome 01:21 Debs Journalism Journey 02:22 Pandemic Shift to Social 03:08 Dr TikTok Moment 04:18 Fertility Test Wakeup 05:10 Facebook to TikTok Era 07:40 Algorithms and Trust 12:00 Self Diagnosis Loops 16:25 NHS Distrust and Fixes 19:01 Borrowed Legitimacy 21:26 Stories vs Evidence 23:30 US Model Goes Global 26:09 Influencers Selling Drugs 28:03 Doctor Influencer Ethics 28:45 IV Drips and Red Flags 31:58 Spotting Conflicts and Hype 35:57 Tech Bro Health Mindset 37:42 Wearables Scans and Cascades 41:51 Private Tests NHS Fallout 43:41 NHS Gaps and Private Clinics 46:44 AI Regulation and Hope 49:51 Using the Internet Wisely 51:20 Book Wrap Up and Thanks
What happens when cancer treatment finishes, but nobody really tells you what comes next? In this episode, I’m joined by Sarah Newman, a cancer and exercise specialist and founder of Get Me Back. Sarah shares her own story of being diagnosed with cervical cancer during pregnancy, going through intensive treatment, and then facing the part that often gets far less attention: life afterwards. We talk about the shock of deconditioning, the fear of doing damage, outdated advice about lifting weights, and why rest alone is not enough when it comes to rebuilding after cancer. Sarah also explains how strength training, patience and the right support can help people reconnect with their bodies and regain confidence after treatment. This is an important conversation for anyone recovering from cancer, supporting someone who is, or working with patients who feel a bit abandoned once treatment ends. Sarah’s work: Get Me Back Website: https://www.getmeback.uk If you enjoyed this episode, please follow, rate and share the podcast. If you want, I can also give you 5 alternative title options that are slightly punchier, sadder, or more hopeful depending on the angle you want.
You’ve finished cancer treatment. Now what? Most people default to being cautious — and for good reason. But when caution turns into inactivity, it quietly works against you. In this episode: Why fear and “being careful” can stall recovery What inactivity does to muscle, fitness and long-term health The evidence that exercise improves survival after cancer How to rebuild safely with simple, structured movement The shift: Rest helped you survive. Now it’s time to rebuild. Start where you are — not where you were Build confidence through small, repeatable steps Aim for: Regular walking 2 strength sessions per week Fear will show up — that doesn’t mean you’re causing harm Key Takeaways
In this episode, I’m joined by dietitian Victoria Schonwald to explore the link between eating disorders, malnutrition and brain function. We discuss why restrictive eating doesn’t just affect the body—it changes the brain. And why, for many people, recovery isn’t about thinking differently first, but eating differently. We cover: How malnutrition affects mood, anxiety and thinking patterns Why therapy alone can fall short without adequate nutrition The rise of disordered eating in midlife women The unintended consequences of weight loss injections Orthorexia and the growing fear of “unhealthy” food Why recovery is possible at any age This is a practical, compassionate conversation about food, fear, and why the brain needs fuel to heal.
Eating disorders don’t just affect teenagers—and they don’t always go away. In this episode, Rachel shares her experience of living with an eating disorder from adolescence into midlife, including how menopause and modern weight-loss culture triggered a relapse. We talk about the difference between eating disorders and disordered eating, why many people don’t get help early enough, and what recovery really looks like in real life. If your relationship with food has ever felt complicated, this will resonate. We cover: Eating disorders in midlife Relapse and menopause Diet culture and workplace conversations Getting help (and barriers to it) What recovery actually looks like
What if anxiety isn’t just something that happens to you — but something you unknowingly keep feeding? In this episode, I’m joined by psychotherapist and bestselling author Owen O’Kane to talk about his book Addicted to Anxiety and why anxiety can become so hard to break free from. We explore the habits that feel helpful in the moment — Googling symptoms, checking, avoiding, seeking reassurance — and why they often make anxiety worse over time. We also discuss why anxious thoughts aren’t facts, how anxiety shows up in the body, and why learning to tolerate uncertainty is often the turning point. In this episode we cover: Why many people don’t realise how much anxiety is driving their behaviour How reassurance, checking and avoidance reinforce anxiety Why thoughts are not the problem — but what we do next is The link between anxiety and physical symptoms Why the body needs to be addressed, not just the mind How walking and simple regulation strategies can help Why anxiety is often learned — and can be unlearned What it actually looks like to recover If you’ve ever found yourself stuck in overthinking, symptom-Googling or needing constant reassurance, this episode will give you a very different way to understand anxiety — and a way forward.
Why Most People Over 50 End Up in A&E Falls are one of the most overlooked threats to health and independence as we age—and they’re far more common (and serious) than most people realise. In this Pocket Prescription episode, I explain why falls—not heart attacks—are one of the leading reasons people over 50 end up in A&E, and what actually happens after that fall that makes the difference between recovery and decline. I cover: Why falls are so dangerous (beyond just fractures) The reality of hip fractures and loss of independence The “long lie” and why being unable to get up can be life-threatening The hospitalisation cascade: muscle loss, infections, and loss of confidence Why falls risk increases with age (strength, balance, and sensory changes) The surprising role of hearing loss in falls risk Common hazards at home that are often missed Most importantly, this episode focuses on what you can actually do: How strength training reduces falls risk Simple ways to improve balance at home Why practising getting up off the floor matters Practical changes to make your home safer How to plan for a worst-case scenario Falls are not just “bad luck” or clumsiness—they are predictable and, importantly, preventable. If you want to stay independent, this is something worth paying attention to. Links & resources: Download my free Start Strength Safely plan Join my weekly newsletter Age UK home safety checklist (falls prevention) You can also listen to my full conversation with A&E consultant Professor Rob Galloway on how to stay out of hospital.
Emergency medicine consultant Professor Rob Galloway joins me to talk about what is really happening inside A&E departments across the NHS. This conversation was prompted by an article Rob wrote describing the current pressures in emergency care — corridor care, ambulance delays, and the growing mismatch between what the NHS was originally designed to treat and the illnesses now filling hospitals. We discuss why the system is struggling, the consequences for patients and staff, and why the solution isn’t simply more money but a fundamental rethink of prevention, primary care and how demand is managed. Rob also shares the personal story behind his charity Rare People , which funds research into treatments for rare diseases following his daughter’s diagnosis with a rare genetic condition. Corridor care and the normalisation of unsafe conditions Ambulance delays and hidden system failures Why the NHS model struggles with chronic disease Risk in general practice and emergency medicine Defensive medicine and increasing investigation Lifestyle illness and demand on emergency services Falls, strength and long-term health Rare disease research and Rob’s charity Rare People Rare People charity: https://rarepeople.org
Download my FREE 3 day plan :Start Strength training Safely https://www.prescriptionstrength.co.uk/3-day-strength-start/Get my Weekly Newsletter here https://bit.ly/3LkdrLGIn this video I outline the reasons that get in the way for most people when it comes to starting strength training. Don't let that be you.
