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 

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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 

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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 

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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 

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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 

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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

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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 

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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 

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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 

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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.