Empowered Wellness with Dr. Lwanga

Does exercise have to be complicated to make a difference? 

What if just a few minutes of movement each day could help you build consistency, feel better, and become more present in your everyday life?

In this episode of Empowered Wellness with Dr. Anita Lwanga, I sit down with Dr. Sara Ionescu, a board-certified Family Medicine physician, movement coach, wife, mom of five, and former competitive swimmer, to discuss how we can make movement and exercise simple, realistic, and sustainable.

Dr. Sara shares her personal journey from competitive swimming to navigating exercise through medical school, residency, motherhood, postpartum recovery, and life as a busy physician and mom. She explains how changing her mindset around exercise helped her move away from an all-or-nothing approach and create consistency in a way that works with her life.

We also discuss the physical and mental health benefits of movement, how exercise can be incorporated into everyday activities, and why starting with just one minute may be more effective than setting an overwhelming goal.

Whether you're a busy parent, healthcare professional, or simply someone who struggles to stay consistent with exercise, this conversation offers practical and approachable strategies to help you get moving.

What You'll Learn:

Why even one or five minutes of movement can count

How to overcome the all-or-nothing mindset around exercise

Practical ways to incorporate movement into your everyday routine

How to stay active during residency, motherhood, and other busy seasons of life

The mental health benefits of regular movement

How movement and stretching may help with chronic pain

Why exercises can and should be modified to meet your current abilities

How setting smaller goals can help you build consistency

Why celebrating small wins can keep you motivated

How movement can help you feel more present and engaged with your family

Dr. Sara's journey from physician and athlete to movement coach

How movement coaching can help busy women overcome barriers to exercise

About Our Guest

Dr. Sara Ionescu is a board-certified Family Medicine physician, movement coach, wife, mom of five, and former competitive swimmer.

She is passionate about wellness, preventative care, and helping people incorporate movement into their lives in a practical and sustainable way. Through her movement coaching, Dr. Sara helps busy individuals, including physician moms and other women with demanding schedules, overcome barriers to exercise and build consistency.

Her approach focuses on making movement approachable and helping people understand that exercise doesn't have to be perfect, intense, or time-consuming to be valuable.

Connect with Dr. Sara Ionescu

🌐 Website: drsaraionescu.com

📱 Instagram: Dr. Sara Ionescu

📘 Facebook: Dr. Sara Ionescu

▶️ YouTube: Dr. Sara Ionescu

About Dr. Anita Lwanga & South End Medical

I’m Dr. Anita Lwanga, an Internal Medicine specialist at South End Medical in Regina, Saskatchewan. I provide specialist care for adults with complex medical conditions, including diabetes with complications, hypertension with related complications, heart failure, COPD, chronic kidney disease, and follow-up care after hospital admissions.

My practice is referral-only. If your family doctor or nurse practitioner believes you would benefit from specialist care, they can send a referral by fax to 306-565-3929.

Healthcare providers can find referral information at:

🌐 www.drlwanga.com

Through Empowered Wellness with Dr. Lwanga, I share conversations with physicians, researchers, and health experts to help people better understand their health, make informed medical decisions, and build healthier lives through evidence-based education.

If you enjoyed this episode, please subscribe, leave a review, and share it with someone who may benefit from this conversation. 

Do you leak urine when you cough, laugh, sneeze, or exercise? Have you noticed pelvic pressure or a bulge after pregnancy or as you've gotten older?

These symptoms may be signs of pelvic organ prolapse or urinary incontinence—common conditions that are treatable but often overlooked.

In this episode of Empowered Wellness, I sit down with Dr. Folusho Stephen Tugbiyele, a board-certified urogynecologist and reconstructive pelvic surgeon, to discuss the causes of pelvic floor disorders, bladder leakage, and the treatment options available—from pelvic floor exercises and physical therapy to minimally invasive and robotic surgery.

We also discuss Kegel exercises, mesh surgery, the impact of chronic conditions like diabetes and heart disease on bladder health, and what women should know when planning future pregnancies after pelvic floor treatment.

Whether you're looking for answers or ways to protect your pelvic health, this episode provides practical, evidence-based information to help you make informed healthcare decisions.

In this episode, we discuss:

What pelvic organ prolapse and bladder leakage are

How pregnancy, childbirth, menopause, and aging affect pelvic floor health

Pelvic floor exercises, physical therapy, and lifestyle changes

When to see a urogynecologist

Non-surgical and surgical treatment options, including robotic surgery

The facts about mesh surgery

How chronic conditions like diabetes and heart disease affect bladder function

Planning future pregnancies after pelvic floor treatment

About My Guest

Dr. Folusho Stephen Tugbiyele, MD, FACOG, FPMRS is a board-certified urogynecologist specializing in Female Pelvic Medicine and Reconstructive Surgery (FPMRS). For more than 20 years, he has helped women manage pelvic organ prolapse, urinary incontinence, overactive bladder, and other pelvic floor disorders through individualized treatment plans that include conservative therapies, minimally invasive procedures, and advanced robotic surgery.

Connect with Dr. Folusho Stephen Tugbiyele

🌐 Website: https://drtugbiyele.com

📺 YouTube: @TheUrogynDoctor

📱 Instagram: @theurogyndoctor

📱 Facebook: @theurogyndoctor

🎵 TikTok: @theurogyndoctor

💼 LinkedIn: Dr. Folusho Stephen Tugbiyele

📞 Office: +1 (770) 292-4200

About Me

I am Dr. Anita Lwanga, an Internal Medicine specialist at South End Medical in Regina, Saskatchewan. I provide specialist care for adults with complex medical conditions, including diabetes with complications, hypertension with related complications, heart failure, COPD, chronic kidney disease, and follow-up care after hospital admissions.

My practice is referral-only. If your family doctor or nurse practitioner believes you would benefit from specialist care, they can send a referral by fax to 306-565-3929.

Healthcare providers can find referral information at:

🌐 https://www.drlwanga.com

Through Empowered Wellness, I share conversations with physicians, researchers, and health experts to help you better understand your health, make informed medical decisions, and build a healthier future through evidence-based education.

If you enjoyed this episode, please subscribe, leave a review, and share it with someone who may benefit from this conversation.

Disclaimer:

This podcast is for educational and informational purposes only and is not medical advice. The information shared should not replace consultation with your physician or another qualified healthcare professional. Always seek professional medical advice before making changes to your healthcare, medications, or treatment plan.

Are girls starting puberty earlier than before? How do you know if a menstrual cycle is normal? And what are the latest advances in HPV screening and cervical cancer prevention?

In this episode of Empowered Wellness, I sit down with Dr. Loretta Duggan, a board-certified Family Medicine physician with expertise in adolescent and women's health. Together, we discuss puberty, menstrual health, HPV vaccination, cervical cancer screening, and practical guidance for parents, teens, and women at every stage of life.

What You'll Learn:

Why puberty may be starting earlier

What a normal menstrual cycle looks like

Lifestyle habits that support menstrual health

When parents should seek medical advice

Understanding HPV and cervical cancer prevention

HPV vaccine recommendations

New self-swab HPV screening options

When Pap smears and pelvic exams are recommended

About My Guest:

Dr. Loretta Duggan, MD is a board-certified Family Medicine physician with expertise in Adolescent Medicine and the founder of Her Health in Athens, Georgia.

Inspired by her own experience with painful, heavy periods, Dr. Duggan is passionate about helping teens and young women confidently navigate menstrual, reproductive, and sexual health through compassionate, evidence-based care. She believes education and early support empower women to make informed decisions about their health throughout every stage of life.

Dr. Duggan earned her medical degree from Morehouse School of Medicine and has extensive experience caring for patients with hypertension, diabetes, bronchitis, and preventive health needs. She is recognized for her patient-centered approach, attentive listening, and commitment to helping patients feel informed and supported.

Connect with Dr. Loretta Duggan

🌐 Website: https://www.herhealthga.com/

💼 LinkedIn: https://www.linkedin.com/in/loretta-duggan-md

📸 Instagram: https://www.instagram.com/lorettadugganmd

🎵 TikTok: @lorettadugganmd

▶️ YouTube: @lorettadugganmd

📘 Facebook: @Dr.LorettaDuggan-HER Health

Follow Dr. Loretta Duggan on social media and share this episode to help educate more women and families about menstrual health, HPV prevention, and women's wellness.

About Me:

I am Dr. Anita Lwanga, an Internal Medicine specialist at South End Medical in Regina, Saskatchewan. I provide specialist care for adults with complex medical conditions, including diabetes with complications, hypertension with related complications, heart failure, COPD, chronic kidney disease, and follow-up care after hospital admissions.

My practice is referral-only. If your family doctor or nurse practitioner believes you would benefit from specialist care, they can send a referral by fax to 306-565-3929.

Healthcare providers can find referral information at:

🌐 https://www.drlwanga.com

Through Empowered Wellness, I share conversations with physicians, researchers, and health experts to help you better understand your health, make informed medical decisions, and build a healthier future through evidence-based education.

If you enjoyed this episode, please subscribe, leave a review, and share it with someone who may benefit from this conversation.

Disclaimer: This podcast is for educational and informational purposes only and is not medical advice. The information shared should not replace consultation with your physician or another qualified healthcare professional. Always seek professional medical advice before making changes to your healthcare, medications, or treatment plan.

Can faith influence your health? What role do nutrition, movement, sleep, and community play in preventing chronic disease?

In this episode of Empowered Wellness with Dr. Anita Lwanga sits down with Dr. Amanda Adkins, a double board-certified physician in Internal Medicine and Lifestyle Medicine, to discuss how lifestyle medicine empowers people to prevent—and in many cases improve—chronic conditions through sustainable daily habits.

Dr. Amanda shares her inspiring personal journey from childhood obesity to becoming a physician dedicated to helping others live healthier lives through evidence-based lifestyle changes. She also explains how faith, purpose, and practical habits can work together to support lasting health and well-being.

Whether you're living with diabetes, high blood pressure, heart disease, or simply looking to improve your health, this conversation offers practical, compassionate guidance rooted in both science and personal experience.

What You'll Learn

• What lifestyle medicine is and why it matters

• The six pillars of lifestyle medicine

• Why nutrition is often the foundation for better health

•  Practical first steps for improving diabetes alongside medical care

• The importance of social connection for longevity

• How spirituality and faith can support healthy lifestyle habits

• Dr. Amanda's inspiring personal transformation through plant-based living

• Why small, consistent lifestyle changes lead to lasting health
  

About Our Guest

Dr. Amanda Adkins, MD is a double board-certified physician in Internal Medicine and Lifestyle Medicine, health coach, and founder of Adkins Enlightenment Lifestyle Medicine.

Her mission is to help people take the best care of themselves for long-term health and happiness through practical, evidence-based lifestyle changes. Dr. Amanda combines medical expertise with health coaching to empower individuals to prevent and manage chronic diseases using nutrition, movement, restorative sleep, stress management, healthy relationships, and other pillars of lifestyle medicine.

Inspired by her own remarkable health transformation, she advocates for a whole-food, plant-predominant lifestyle that is sustainable, realistic, and low maintenance. Having personally overcome childhood obesity and maintained a plant-based lifestyle for more than three decades, she brings both professional expertise and lived experience to every patient and coaching relationship.

Dr. Amanda is passionate about helping people improve their health so they can live with greater energy, purpose, and joy while fulfilling what matters most in their lives.

Connect with Dr. Amanda Adkins

🌐 Website: ⁠https://www.dramandamd.com/⁠

💼 LinkedIn:  ⁠https://www.linkedin.com/in/dr-amanda-adkins-28071a39/⁠

▶️ YouTube: ⁠https://www.youtube.com/channel/UCj7HwQ88Xn1FhK5eKtoOIkw⁠

About Dr. Anita Lwanga & South End Medical

Dr. Anita Lwanga is an Internal Medicine specialist at South End Medical in Regina, Saskatchewan. She provides specialist care for adults with complex medical conditions, including diabetes with complications, hypertension with related complications, heart failure, COPD, chronic kidney disease, and follow-up care after hospital admissions.

Her practice is referral-only. If your family doctor or nurse practitioner believes you would benefit from specialist care, they can send a referral by fax to 306-565-3929.

Healthcare providers can find referral information at:

🌐 ⁠https://www.drlwanga.com⁠

Through “Empowered Wellness with Dr. Lwanga” shares conversations with physicians, researchers, and health experts to help people better understand their health, make informed medical decisions, and build healthier lives through evidence-based education.

If you enjoyed this episode, please subscribe, leave a review, and share it with someone who may benefit from this conversation.

How do hormones, strength training, and healthy habits affect the way we age?

In this episode of Empowered Wellness, I sit down with Dr. Esra Shermadou, a board-certified family medicine physician and diplomate of the American Board of Obesity Medicine, to discuss women's health, hormone changes, muscle health, and healthy aging.

She shares her personal journey through cancer treatment and premature ovarian insufficiency, experiences that inspired her passion for women's health, hormone therapy, obesity medicine, and lifestyle change. We discuss the important role hormones play throughout life and why understanding them can help women make informed decisions about their health.

We also explore why strength training is one of the most powerful tools for healthy aging. She explains how maintaining muscle can support metabolism, improve insulin sensitivity, protect bone health, and help women remain active and independent as they get older.

Our conversation also covers nutrition, including the importance of protein and fiber, along with sleep, movement, and other lifestyle habits that support long-term wellness. This episode offers practical insights for women who want to build strength, improve their health, and age with confidence.

Key Takeaways

In this episode, we discuss why hormones are important for women's health and healthy aging, and how premature ovarian insufficiency can affect long-term health. We explore the connection between menopause, bone density, and osteoporosis risk, as well as why strength training is one of the most effective ways to support muscle health, metabolism, and independence as we age.

She also explains the truth behind common weightlifting myths and why women should not fear becoming bulky from strength training. We discuss how muscle health affects blood sugar control and insulin sensitivity, along with the important role of protein, fiber, sleep, and movement in supporting healthy aging. Most importantly, we share practical lifestyle habits that can help women build strength, improve their health, and support longevity.

About the Guest

Dr. Esra Shermadou is a board-certified family medicine physician and a diplomate of the American Board of Obesity Medicine. She is the founder of Sakinah Health, where she focuses on women's health, hormone therapy, obesity medicine, strength training, and healthy aging.

Connect with Dr. Esra Shermadou

Website: sakinahhealth.com

Fitness Instagram: @dresrasgottheiron

Instagram, Facebook, TikTok & YouTube: Dr. Esra Shermadou

About Dr. Anita Lwanga & South End Medical

I am Dr. Anita Lwanga, an Internal Medicine specialist at South End Medical in Regina, Saskatchewan. I provide specialist care for adults with complex medical conditions, including diabetes with complications, hypertension with related complications, heart failure, COPD, and chronic kidney disease. I also see patients for follow-up after a hospital admission.

My practice is referral-only. If your family doctor or nurse practitioner believes you would benefit from specialist care, they can send a referral on your behalf by fax to 306-565-3929. Healthcare providers can find referral information at [www.drlwanga.com](http://www.drlwanga.com).

Through Empowered Wellness, I share conversations with experts to help people better understand their health and make informed decisions for a healthier future.

Disclaimer

This content is for educational and entertainment purposes only and is not medical advice. Always consult your physician or qualified healthcare professional regarding your personal health concerns and treatment decisions.

#EmpoweredWellness #HealthyAging #WomensHealth #HormoneHealth #StrengthTraining #BoneHealth #MenopauseHealth #Longevity

In this episode of Empowered Wellness with Dr. Lwanga, obesity medicine specialist Dr. Alicia Shelly shares the latest breakthroughs transforming weight management and metabolic health.

💡 Key Topics Covered

• Understanding Obesity Beyond Willpower
• Breakthrough Medications in Obesity Treatment
• Cardiometabolic & Liver Health Benefits
• Next-Generation Weight Loss Therapies
• Full Obesity Medicine Toolkit

Discover how obesity is far more complex than willpower alone, and learn about emerging treatments including GLP-1 medications, tirzepatide, oral weight loss therapies, and promising next-generation drugs currently in development. Dr. Shelly also discusses the growing evidence behind these medications for heart health, fatty liver disease, inflammation, and overall quality of life.

Whether you're struggling with weight loss, managing diabetes, or interested in the future of obesity medicine, this conversation offers valuable insights into the science, treatments, and innovations shaping patient care today.

🌟 Connect with Dr. Alicia Shelly:

Podcast: drshellymd.com/podcast

Website: drshellymd.com

Instagram: @drshellymd

YouTube: @drshellymd

About Dr. Lwanga & South End Medical

Dr. Anita Lwanga is an Internal Medicine specialist at South End Medical in Regina, Saskatchewan. She provides specialist internal medicine care for adults with conditions such as diabetes with complications, hypertension with associated complications, heart failure, COPD, and chronic kidney disease — and she sees patients for follow-up after a hospital admission. Her practice is referral-only. If your family doctor or nurse practitioner feels you would benefit from specialist care, they can send a referral on your behalf by fax to 306-565-3929. Referral information for healthcare providers is also available at ⁠⁠www.drlwanga.com

Dr. Anita Lwanga sits down with Dr. Dolapo Babalola, a Family Medicine physician from Atlanta and the founder of Living at Your Finest Wellness.

In this powerful conversation, Dr. Lola shares her journey from academic medicine to building a holistic, integrative, and patient-centered Direct Primary Care (DPC) practice. She opens up about her advanced training in lifestyle medicine, obesity medicine, and menopause care — and how these tools help her support patients beyond the traditional medical model.

Together, they unpack:

✨ Why personalized and holistic care matters

✨ The gaps in our current healthcare system

✨ Common myths about weight loss & obesity treatments

✨ How lifestyle medicine truly transforms health

✨ Practical tips for family nutrition and weight-related challenges

If you’re curious about a more compassionate, evidence-based approach to wellness — this episode is full of insights you won’t want to miss.

Tune in now and follow the podcast for more empowering conversations. 

🌟 Connect with Dr. Dolapo Babalola:

Website: layfwellness.com

Facebook: Living At Your Finest Wellness

Instagram: @livingatyourfinestwellness

YouTube: @LivingAtYourFinestWellness

About Dr. Lwanga & South End Medical

Dr. Anita Lwanga is an Internal Medicine specialist at South End Medical in Regina, Saskatchewan. She provides specialist internal medicine care for adults with conditions such as diabetes with complications, hypertension with associated complications, heart failure, COPD, and chronic kidney disease — and she sees patients for follow-up after a hospital admission. Her practice is referral-only. If your family doctor or nurse practitioner feels you would benefit from specialist care, they can send a referral on your behalf by fax to 306-565-3929. Referral information for healthcare providers is also available at ⁠⁠www.drlwanga.com

Today, Dr. Anita Lwanga sits down with Dr. Dana Gibbs to break down one of the most misunderstood topics in women’s health: thyroid function, metabolism, and adrenal health.

From the role of cortisol in slowing your metabolism… to how stress can trigger insulin resistance, Hashimoto’s, or even Graves’ Disease — this episode helps you finally understand what your body is trying to tell you.

You’ll learn:

✨ Why advocating for your own health matters

✨ How stress affects your thyroid

✨ Daily habits that improve energy + hormone balance

✨ What to eat (and avoid!) to support adrenal health

✨ Sleep, exercise, and lifestyle tips you can start tonight

Dr. Gibbs also shares the tools she’s created to help you dive deeper — including her podcast, website, and her upcoming thyroid health course.

If you’ve been feeling tired, wired, or out of balance… this episode is a must-listen.

Listen now and don’t forget to follow the show so you never miss an episode. 

🌟 Connect with Dr. Dana Gibbs:

Website: https://www.danagibbsmd.com/

Instagram: @danagibbsmd

TikTok @dana.gibbs.md

Podcast: Beyond the Thyroid

About Dr. Lwanga & South End Medical

Dr. Anita Lwanga is an Internal Medicine specialist at South End Medical in Regina, Saskatchewan. She provides specialist internal medicine care for adults with conditions such as diabetes with complications, hypertension with associated complications, heart failure, COPD, and chronic kidney disease — and she sees patients for follow-up after a hospital admission. Her practice is referral-only. If your family doctor or nurse practitioner feels you would benefit from specialist care, they can send a referral on your behalf by fax to 306-565-3929. Referral information for healthcare providers is also available at ⁠⁠www.drlwanga.com

On this episode of Empowered Wellness with Dr. Lwanga, Dr. Carolina Sueldo—Double Board Certified Fertility Specialist and founder of Ceibo Fertility Center—dives deep into the science and soul of fertility. From her experience helping women across the globe to her work advancing fertility care, Dr. Sueldo sheds light on how modern medicine and personal empowerment can coexist beautifully.

💡 From infertility struggles to breakthrough treatments, this episode offers clarity, compassion, and hope for every woman on her fertility journey.

🌟 Connect with Dr. Carolina Sueldo:

Website: ceibofertilitycenter.com

Instagram: @drcarolinasueldo

YouTube: @drcarolinasueldo

About Dr. Lwanga & South End Medical

Dr. Anita Lwanga is an Internal Medicine specialist at South End Medical in Regina, Saskatchewan. She provides specialist internal medicine care for adults with conditions such as diabetes with complications, hypertension with associated complications, heart failure, COPD, and chronic kidney disease — and she sees patients for follow-up after a hospital admission. Her practice is referral-only. If your family doctor or nurse practitioner feels you would benefit from specialist care, they can send a referral on your behalf by fax to 306-565-3929. Referral information for healthcare providers is also available at ⁠⁠www.drlwanga.com

On this episode of Empowered Wellness with Dr. Lwanga, Dr. Alicia Shelly, board certified internal medicine and obesity medicine physician, podcast host, and co-author of MADE FOR MORE, dives deep into the truth about effective weight management and overcoming weight bias in healthcare.

Through her work and platforms like Back on Track: Achieving Health Weight Loss Podcast and Thrive for Life YouTube Channel, Dr. Shelly empowers busy professional women to implement healthy habits that lead to lasting change.

💡 From redefining what “healthy” looks like to starting small and achieving big, this episode uncovers practical, compassionate strategies to help you reach your goals without restrictive diets or burnout.

🌟 Connect with Dr. Alicia Shelly:

Podcast: drshellymd.com/podcast

Website: drshellymd.com

Instagram: @drshellymd

YouTube: @drshellymd

About Dr. Lwanga & South End Medical

Dr. Anita Lwanga is an Internal Medicine specialist at South End Medical in Regina, Saskatchewan. She provides specialist internal medicine care for adults with conditions such as diabetes with complications, hypertension with associated complications, heart failure, COPD, and chronic kidney disease — and she sees patients for follow-up after a hospital admission. Her practice is referral-only. If your family doctor or nurse practitioner feels you would benefit from specialist care, they can send a referral on your behalf by fax to 306-565-3929. Referral information for healthcare providers is also available at ⁠⁠www.drlwanga.com