Real Health and Weight Loss Podcast

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 

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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 

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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 

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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 

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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.