Don't underestimate the power of small steps. You can change your life, and it really does not need to be that hard. Dr Lucy and Dr Mary celebrate three years and half a million downloads of the Real Health & Weight Loss Podcast! This wonderful milestone was reached by taking small steps consistently. Passing this landmark is a great time to reflect and reset. The doctors discuss how powerful a simple reset can be. Quitting processed food and refined carbohydrates really can be easy, with the right mindset skills and strategies. Small steps lead to big changes. WE can all change our lives, we can get the future we want, if we are willing to start small.

Join the 7 Day Sugar Free Challenge – https://www.rlmedicine.com/nosugar 

Episode, show notes & transcript: 
www.rlmedicine.com/178 

See omnystudio.com/listener for privacy information.

In this entertaining episode Dr Mary chats to the fabulous Sharna Dawson. Sharna is no stranger to the darker side of dieting, as a previous body builder she was used to gruelling diets and training regimes. Later, as her sedentary lifestyle and sugar addiction was starting to cause health concerns, her all-or-nothing thinking around diet and exercise made her reluctant to try "dieting again". Despite feeling cynical that she could give up drinking coke, or overcome her all or nothing mentality, Sharna is now 8 weeks into a new healthy Real Food lifestyle and is feeling and seeing great changes.  She no longer feels hungry, her pain is gone, she feels lighter, more energetic and no longer craves the sugar she once thought she could not live without. And the best part... she's having a great time doing it.

Join the 7 Day Sugar Free Reset – www.rlmedicine.com/nosugar

Sharna Dawson – https://www.sharnadawson.com/=

Episode, show notes & transcript: 
www.rlmedicine.com/177

See omnystudio.com/listener for privacy information.

Barbara, aged 59 years old, has struggled with Polycystic Ovarian Syndrome and weight gain since the age of 8. Like so many women, she has tried diet after restrictive diet, and even had a gastric band procedure, but nothing worked to keep the weight off long term. Spurred into action by a diagnosis of pre-diabetes and fatty liver, Barb has turned her health around. With a delicious Real Food lifestyle as well as the crucial Mindset Changes, Barb has lost over 20kg, is now metabolically healthy (fatty liver gone!), is more clear headed, has reduced bloating, and reduced pain. She feels so much better and is longer hungry, no longer dieting, and no longer controlled by food.

Join the 7 Day No Sugar Challenge: 
https://www.rlmedicine.com/nosugar

Episode, show notes & transcript: 
www.rlmedicine.com/176

See omnystudio.com/listener for privacy information.

Did you know your gut microbiome plays a vital role in your health? In today’s episode Dr Mary and DR Lucy discuss the ways in which the microbiome can affect health, weight management and even sugar cravings. They give you practical tips on the things you can do to improve your gut health and – guess what? – they don’t involve expensive gut tests or supplements!

More information on gut health: 
https://www.rlmedicine.com/gut

Episode, show notes & transcript: 
www.rlmedicine.com/175

See omnystudio.com/listener for privacy information.

Irritable Bowel Syndrome is incredibly common-up top 30% of Australians suffer with gut pain, bloating diarrhoea and constipation. Today, Dr Lucy and Dr Mary talk about the causes of IBS and the ways you can improve and even cure your gut symptoms. 

For more help with gut health, you can check our program at
www.rlmedicine.com/gut 

Episode, show notes & transcript: 
www.rlmedicine.com/174 

See omnystudio.com/listener for privacy information.

Weight loss doesn't need to be hard. But if you have tried traditional calorie counting and restrictive diets, I'm sure that it has felt very hard indeed. Join Dr Mary and Dr Lucy, two passionate doctors, as they unveil the secrets to achieving a healthy, balanced body through a hormonal approach to weight loss. Weight loss is more about chemistry than maths.  Understanding your body's internal processes can transform your health journey. This hormonal and holistic perspective that will revolutionise the way you approach your well-being.

If you or someone you know is on weight loss medication, register for Dr Lucy's free Masterclass  - "Three Things You Can Do in an Ozempic Shortage"  

This free masterclass will be on October 23rd, 2023 - sign up at  www.rlmedicine.com/injection to reserve your spot!

Episode, show notes & transcript: 
www.rlmedicine.com/173

See omnystudio.com/listener for privacy information.

What should we eat for healthy weight loss? In this episode Dr Mary is joined by holistic weight loss nutritionist Elly McLean. Dr Mary and Elly discuss animal and plant-based diets, and how you can achieve healthy weight loss on either. Elly challenges common misconceptions about low-carb nutrition and emphasises that a lower-carb diet doesn't have to be animal-food heavy.  With the right knowledge and tools, you can enjoy an abundance of plant-based, high-protein, and healthy-fat meals. Elly shares her top tips on how a little planning and creativity can make plant-based, lower-carb eating both convenient and delicious. You can eat plants and lose weight!

To learn more about how to boost our metabolism, gain energy and lose weight the healthy way (whether you eat meat, plants or both) check out the doctor-lead 4 Week Body Rebalance: www.rlmedicine.com/4wbr

Episode, show notes & transcript: 
www.rlmedicine.com/172

See omnystudio.com/listener for privacy information.

There are worldwide shortages of various weight loss medications including Ozempic meaning supply is erratic and unpredictable. 

This is distressing for people taking these medications. The off-again on-again process is often harmful to people’s physical and psychological health. There are however steps you can take to protect yourself in Ozempic shortages. 

There is a concept called the lowest effective dose. In today’s episode Dr Lucy and Dr Mary discuss ways to ensure that you can achieve your health and weight loss goals while using the lowest dose possible-saving you money, reducing side effects and giving you the best opportunity to maintain a consistent dosing schedule. 

Course information including The Companion Guide to Ozempic 
www.rlmedicine.com/oz 

Episode, show notes & transcript: 
www.rlmedicine.com/171 

See omnystudio.com/listener for privacy information.

Weight loss is not just about what we eat. Nourishing our bodies with good food is certainly important, but so is the often-overlooked contributor to weight gain and poor metabolic health - stress.  In this episode, Dr Lucy and Dr Mary explore how stress is quite literally making us fat and sick and explain the simple steps you can take to tackle stress for greater health, and easier weight loss. Chronic stress contributes to insulin resistance, weight gain, inflammation, heart disease, depression and a poor quality of life. But what can we do about it? It turns out that very small steps can make a huge difference. One of the most powerful ways to improve your resilience to stress is a small amount of daily meditation. Getting started is all you need. We have a super-easy and powerful guide to meditation that can get you going with as little as a minute a day.

Learn more: https://www.rlmedicine.com/30daymeditation

Episode, show notes & transcript:
https://www.rlmedicine.com/170

See omnystudio.com/listener for privacy information.

Long lasting weight loss is achieved by having the correct basic framework and then applying the nuances that are relevant to your individual situation. Many weight loss experts try to simplify it and distil it down to one thing. Just like a mechanic has dozens of tools to repair and maintain a car, we need many tools to repair our metabolism and maintain good health. In this episode Dr Lucy and Dr Mary discuss the basic framework and then the nuances around calories, metabolic hormones, macros, portion sizes and more.

For your free guide on the basic framework for long lasting weight loss go to: 
https://www.rlmedicine.com/new-insulin-book

Episode, show notes & transcript: 
https://www.rlmedicine.com/169

See omnystudio.com/listener for privacy information.