If there’s been one common thread weaving through your episode request messages over the past couple of months, it’s that many of you want our experts’ guidance on breaking out of unhealthy eating patterns. Just a few examples: Lauren wanted to learn strategies with which to curb her snacking, Hannah wanted to know what will stop her snacking on junk food, while Leila wants help disrupting her emotional eating reflex. At the other end of the spectrum, plenty more of you wanted advice on how you can avoid slipping back into restrictive habits around food. This week, Roisín is joined by Dr Laurel Mellin, associate clinical professor at the University of California San Francisco and founder of neuroscience-based, habit-change system Emotional Brain Training - alongside Renee McGregor, leading sports and eating disorders dietician. They discuss how the surprisingly simple principles of neurophysiology can help anyone manage emotional eating issues, food and feelings-based ways to temper sugar cravings - and what to do if the stress of the pandemic is tipping you toward restrictive eating habits. 

Dr Laurel Mellin is author of The Stress Eating Solution, find out more about Emotional Brain Training.

Renee McGregor is author of Training Food and co-host of the Train Brave podcast, join her on Instagram @r_mcgregor

Join Roisín Dervish-O'Kane on Instagram: @roisin.dervishokane

Topics 

Why so many people have been struggling with negative eating patterns recently

What is neurophysiology and how can it help disrupt negative eating patterns?

A brain training technique to try if you're concerned about your overeating

An energy-sustaining healthy eating schedule 

Sweet tooth in overdrive? Why you might not be eating enough

If you'r struggling with disordered eating right now, check out the UK's Eating Disorders Charity BEAT for information and support: beateatingdisorders.org.uk

Like what you’re hearing? Leave us a review on Apple Podcasts, and remember to subscribe wherever you get your podcasts, so you’ll never miss an episode.

Got a goal in mind? Shoot us a message on Instagram putting ‘Going for Goal’ at the start of your message and our experts could be helping you achieve your health and wellness ambition in an upcoming episode. 

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Sleeping soundly is something that’s become an increasingly elusive goal since the pandemic pressed pause on our daily way of operating. So much so that UCL research out in June revealed two thirds of people surveyed have been experiencing some sort of sleep disturbance in lockdown. Far from ideal when you consider that getting adequate, good quality sleep is a critical factor in us being able to feel and function at our best - and that experts believe we’ll be cycling in and out lockdowns until a Covid-19 vaccine is found. While much of the anxiety and stress of this moment can harm your sleep whatever your gender, as a woman, you’re up against specific slumber saboteurs. From extra caring responsibilities to hormonal gymnastics, women have - as one of today’s guests puts it - ‘really hit the jackpot’. Thankfully today’s guests - both foremost experts in their respective fields within the science of women’s sleep - come armed with tonnes of tips and tactics that we can all use to help us protect our sleep and live better. Joining Roisín this week are Dr Shelby Harris, a NYC-based clinical psychologist and author of The Women’s Guide To Overcoming Insomnia and Dr Katharina Lederle, consultant human sleep and fatigue specialist and author of Sleep Sense. Whether your wake-up-at-3am insomnia has reared it's head in recent weeks; the specific anxieties of the moment mean, for the first time, you’re struggling to nod off; or you’re a late riser who’s thriving on their new set-your-own schedule and worried about returning to the office 9-5, they’ve got you. 

Find out more about Dr Katharina Lederle

Find out more about Dr Shelby Harris

Follow Women’s Health on Instagram: @womenshealthuk

Follow Roisín Dervish-O’Kane on Instagram: @roisin.dervishokane

Topics: 

Why cycling in and out of lockdown is a sleep saboteur

The case for sleep being a feminist issue

What to do - and not to do - if you can’t sleep

How going to bed later can stop early-hours wake ups 

Ways to readjust your schedule if you’re returning to the office

5 doctor-approved better sleep tactics you can try tonight

Like what you’re hearing? Leave us a review on Apple Podcasts, and remember to subscribe wherever you get your podcasts, so you’ll never miss an episode.

Got a goal in mind? Shoot us a message on Instagram putting ‘Going for Goal’ at the start of your message and our experts could be helping you achieve your health and wellness ambitions in an upcoming episode. 

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Unless you’ve been living under a rock with no Wifi connection (and you've set all your WhatsApp groups to mute) you'll be aware that pubs and bars in the UK are reopening on 4th July. Think about how this makes you feel: jubilant about sitting down with a freshly-pulled pint? Thrilled that your gang are finally able to make merry in a place with actual working loos? Maybe you’ve cut your units right down during lockdown and have mixed feelings about social drinking opportunities showing up in your life again. Whichever way you're leaning, now is as good a time as any to take stock and start thinking about your drinking. Joining Roisín on today's show is David Nutt, professor of neuropsychopharmacology at Imperial College London, outspoken former government advisor and author of Drink: The New Science of Alcohol and Your Health (£16.99, Hodder & Stoughton). One of the world’s foremost experts on the impacts of drugs on the brain, he’s determined that everyone who drinks understands the impacts boozing has on their bodies and minds. Decidedly not ‘anti-booze’ (he’s a wine fan, FYI), Professor Nutt believes it is possible to have a healthy, wholly positive relationship with drinking alcohol - provided that you apply a few important principles. Here, he spells out what these habits look like - and how to apply them - whether you're going out or staying home.

Follow Professor David Nutt on Twitter: @ProfDavidNutt

Follow Women’s Health on Instagram: @womenshealthuk

Follow Roisín Dervish-O’Kane on Instagram: @roisin.dervishokane

Topics:

Beyond the liver: how unhealthy drinking affects your health

Why it’s important to address stress-drinking 

The impact of the Covid-19 lockdown on our drinking habits 

Counting your units: how to do it and why it matters

How to stick within your limits when pubs re-open

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This week we’re going full-on health geek and diving into the fascinating world of hormones. Why? Well, because getting to grips with how these little chemical messengers work is integral to achieving so many of the health goals you tell us you want to really nail - whether that’s having more energy, being more productive, or maintaining your happy weight. In this episode, Roisín is joined by GP and integrative medicine specialist Dr Sohere Roked alongside Dr Michael Craig, a consultant psychiatrist at London's Maudsley hospital and a leading PMS researcher. They discuss how hormones actually operate, how to get yours in balance and why, if you’re eating well and working out but still feeling decidedly off, they might be to blame. The doctors also discuss the latest research and treatment options for common hormonal conditions such as Polycystic Ovarian Syndrome (PCOS) and severe PMS. Time to plug in, get to know the inner workings of your body a bit better - and, ultimately, help it work a bit better for you.

Join Women's Health on Instagram: @womenshealthuk

Join Roisín Dervish-O’Kane on Instagram: @roisin.dervishokane

Learn more about Dr Sohere Roked: drsohereroked.co.uk

Learn more about Dr Michael Craig: craigclinic.com

Topics: 

How hormones operate and the key systems for women

One simple way to monitor your symptoms 

The lowdown on premenstrual dysphoric disorder (PMDD)

Natural ways to manage PCOS

How stress hormones impede weight loss and maintenance

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If sunshine’s energy could be distilled and infused into a British millennial woman, the prime candidate would probably be 26-year-old Chessie King. The presenter, blogger and author of new book How To Be Your Own Best Friend is a champion of body confidence and self-kindness. She’s earned an army of loyal fans thanks, in part, to her willingness to show her ‘imperfections’ (think: cellulite, rolls of skin on her midsection), but Chessie’s not always enjoyed such a free, confident and self-loving relationship with herself and her body. In fact, her disordered pursuit of becoming her smallest, leanest self saw her overtrain her body to the extent that she experienced a mini stroke, which left her with a heart condition and hearing loss that still affect her today. Here, she tells Roisín about the life lessons she’s learned along the way and why she's so determined that other women won't need such a dramatic event to make them realise how important it is to listen to their bodies. Plus, she shares her top tips for practising self-kindness and why everyone listening can improve their body confidence - no matter where yours it at right now.

Join Chessie on Instagram: @chessiekingg

Join Roisín on Instagram: @roisin.dervishokane

Join Women's Health on Instagram: @womenshealthuk

Topics:

Why teenage insecurities can be so damaging

What it's like to be told you're 'too big' while at 8% body fat

The health scare that transformed Chessie's outlook

Two simple strategies for bad body image days

How to ride the lockdown emotional rollercoaster

Be Your Own Best Friend: The Glorious Truths of Being Female by Chessie King is published by Harper Collins and out now

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Have recent events made you a little more cautious and deliberate with your spending? We hear you. That’s why this week, in response to a flurry of your messages, we’re talking tips and strategies for putting together super-nutritious meals when you're on a budget. Roisín is joined by Dr Rupy Aujla, a medical doctor whose passion for nutrition is such that he’s created courses for top UK universities that educate doctors-in-training about the protective powers of different foods - and how they can bring healthy eating advice into their consulting rooms. He's also author of The Doctor’s Kitchen cookbooks, hosts a podcast series with the same name and is an unabashed food lover. Here, Dr Aujla makes a convincing case for why, if you want to hit all your nutritional targets (everything from getting ample fibre and protein to ensuring dietary diversity), while watching your finances, it's essential to find your groove with healthy cooking. Let's get stuck in.

Join Dr Rupy Aujla on Instagram: @doctors_kitchen

Join Roisín Dervish-O'Kane on Instagram: @roisin.dervishokane

Join Women's Health on Instagram: @womenshealthuk

Topics:

Dr Rupy's three core principles of healthy eating

Why eating well and eating frugally go hand in hand

15 affordable ingredients all healthy cooks need in their kitchen

The healthiest herbs and spices to experiment with

How to stop beans and lentils making you so bloated

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Women’s Health’s July cover star Kayla Itsines probably needs little introduction. Founder of a multi-million dollar fitness empire with the hugely-successful Sweat app at its core, the 29-year-old has helped millions of women the world over start, and stick to, a training routine. Her philosophy? Firstly, that getting fit – and staying that way – only requires 30 minutes of exercise each day. And secondly, that showing up for these sessions (be it a swift walk or high-octane HIIT) is one of the most simple and effective form of self-care. Yes, this no-nonsense Aussie PT-turned-global home workout mogul passionately believes that self-kindness does sometimes looks like being tough and gritty. Why? Because showing up for that session, whether you want to or not, is ultimately one step towards unlocking the mind-and-body rewards wrought by having a consistent, sustainable fitness routine. This conversation has tough love, tonnes of insight from Kayla’s journey back to fitness after giving birth to her one-year-old daughter, Arna – and advice for how everyone can embark upon a forever fitness journey, whatever your current level.

Follow Kayla Itsines on Instagram: @kayla_itsines

Follow Roisín on Instagram: @roisin.dervishokane

Follow Women's Health on Instagram: @womenshealthuk

Topics:

The power of discipline in fitness

Why physical fitness fuels mental resilience

How to plan your week of workouts

What Kayla learned from her postpartum fitness journey

Kayla's number-one goal-setting rule

Want to get strong at home? Sign up for Kayla's 28-day bodyweight challenge, created exclusively for Women's Health. Things kick off on the 8th June. Let's #GetFitDone

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Have you found yourself thinking lately about your habits? Maybe you’ve been reflecting on what actions, thoughts and behaviours from the time BC (Before Covid, that is) are worth incorporating into this ‘new normal’ we’re hearing so much about lately - and which ones you’re better off without. If you’re privileged enough to be able to do your non-essential job from home right now, without needing to simultaneously care for children (major props, by the way, to all parents pulling it off) your days may well have gained some additional white space. And this, according to Dr Rangan Chatterjee - medical doctor, lifestyle medicine advocate and host of the Feel Better, Live More podcast - presents a real opportunity. One in which you can reflect on your daily routine and begin making small adjustments that can have a big impact on your physical, mental and emotional health. In this episode, he joins Roisín to discuss the healthy habits worth building into your schedule, and the behavioural science-based techniques you need to make these changes last. 

Join Dr Rangan Chatterjee on Instagram: @drchatterjee

Join Roisín on Instagram @roisin.dervishokane

Join Women’s Health on Instagram: @womenshealthuk

Topics: 

Why lifestyle medicine is so powerful 

A 15-minute daily plan for mind-and-body fitness

How to turn behaviour changes into lasting habits 

A simple rule to curb mindless snacking

How to hold yourself accountable when it comes to self-care

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Want a new workout routine?

At Women’s Health we have created a 10-week Sweat & Reset workout plan that's available on Fiit. Whatever your fitness level, this 10-week full-body programme will help you cultivate a weekly fitness routine at home. Right now, we're offering you a 14-day free trial plus 25% off the plan you choose with Fiit. Sweat & Reset is included with any Fiit Premium membership - just head here to sign up: getfiit.tv/wh.

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If you feel like your own wants, desires and needs too often fall way down your to-do list, this episode is for you. It’s a conversation with Glennon Doyle: activist, author and the woman who Reese Witherspoon credits with helping her feel strong enough to handle the destabilising uncertainty of life right now. Glennon’s powerful writing on mental health, motherhood and self-discovery has been lauded by the likes of Oprah Winfrey, Brené Brown and Gwyneth Paltrow, while her latest book Untamed: Stop Pleasing, Start Living has spent weeks at the top of the New York Times bestseller list. Here, she joins Roisín to discuss how she learned to stop chasing other peoples’ goals in order to shoot for the life – and love – she really wanted. And, of course, she shares her road-tested tips for how all of you can do this, too.

Glennon’s third memoir, Untamed: Stop Pleasing, Start Living is published by Vermillion and out now

Follow Glennon on Instagram: @glennondoyle

Follow Roisín on Instagram: @roisin.dervishokane

Topics:

The mental exhaustion of trying to save a relationship after repeated cheating

Why trusting yourself is like a muscle

A mind-calming trick to try if you can’t meditate

The power of writing down what your dream life looks like

Why being a good mum doesn’t mean sacrificing your needs

Exclusive Workout Offer

At Women’s Health we have created a 10-week Sweat & Reset workout plan that's available on Fiit.

Whatever your fitness level, this 10-week full-body programme will help you cultivate a weekly fitness routine at home. Right now, we're offering you a 14-day free trial plus 25% off the plan of your choice.

Sweat & Reset is included with any Fiit Premium membership. Sign up here: getfiit.tv/wh

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If anyone has come out of all this as a veritable national treasure, it’s Joe Wicks AKA The Body Coach. The father-of-two has kept the nation moving and spirits up while we’ve all been locked down, with his daily PE With Joe Youtube workouts. Two individuals who have burpee-d, star-jumped and bunny-hopped their way through countless 9am sessions are Women’s Health Editor-in-Chief Claire Sanderson and her seven-year-old son, Zak. In this episode, they both hop on a Zoom call with Joe to discuss everything from getting motivated to workout whatever your age, his predictions for the future of the fitness industry, and why living healthily - in and outside of lockdown - really doesn’t need to be complicated. 

Topics:

How PE with Joe came about

Will people go back to gyms post-lockdown?

Get kids exercising with this one simple tip 

How to maintain motivation while working from home

Why overthinking calories is a waste of time

Follow Claire Sanderson on Instagram: @clairesanderson

Follow Joe Wicks on Instagram: @thebodycoach

Joe's new book Wean in 15: Up-to-date Advice and 100 Quick Recipes is published by Bluebird, and out now

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