Today, we’re exploring a topic that so many of us struggle with: how to make exercise stick.

In this episode, I share the six powerful steps that have transformed exercise from a chore into something that truly brings me joy, and how you can do the same. You’ll learn why redefining what exercise means to you is key, how to find movement that feels good rather than forced, and why understanding your personal “why” can empower you to make lasting change.

We’ll also explore:

• The health benefits of exercise
• Why even 10 minutes counts 
• The role of mantras and mindset shifts

My hope is that this episode empowers you to create a relationship with exercise that feels sustainable, enjoyable, and deeply meaningful – not just for your health, but for your happiness and future.

Grab a pen and paper, take some notes, and let’s make exercise stick – together.

This is the last episode in season 1 of the show. I’ll be back soon with an upgrade! 

If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here.

Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful!

Got a question? Email [email protected]

Find out more: https://www.drhelenlawal.com/

Follow me: https://www.instagram.com/drhelenlawal/

Let’s connect: https://www.linkedin.com/in/drhelenlawal/

Welcome back to part 2 of our deep dive into PMS. Last week, we explored what PMS actually is and the first steps towards getting support. Today, we're focusing the spotlight on treatment. 

In this episode, I’ll share what the research and guidelines suggest  about managing PMS symptoms with supplements, herbal remedies, and medication. From vitamin B6, calcium, and zinc to evening primrose oil, St John’s Wort, and Agnus Castus – we’ll look at what works and where the research is still unclear.

I’ll also walk you through:

• Which supplements show the most promise in reducing emotional and physical PMS symptoms
• Why certain herbal remedies might not be as effective as you’ve heard
• The medication options your GP might suggest
• How to approach trying new supplements safely

This is an honest, evidence-based conversation to help you decide what’s worth your time, money, and energy – and where professional guidance is crucial.

Remember, this is educational and informative, not personal medical advice. Always speak with your GP, dietitian, or nutritionist before making changes to your treatment or supplement routine.

I hope  this episodes helps you to feel empowered to make an informed decision about the next best steps to help you improve your PMS symptoms. I

Need personalised advice on nutrition and supplement? Book a consultation with me https://drhelennewclientconsultation.youcanbook.me/

 https://academic.oup.com/nutritionreviews/article/83/2/280/7659847#500047261

https://www.pms.org.uk/

If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here.

Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful!

Got a question? Email [email protected]

Find out more: https://www.drhelenlawal.com/

Follow me: https://www.instagram.com/drhelenlawal/

Let’s connect: https://www.linkedin.com/in/drhelenlawal/

Today, we're talking about what PMS actually is, what causes it, how it shows up in both your physical body and your emotional health  and how you can start to identify whether it’s affecting you more than you might think. You'll also hear my own personal story — and why we need to stop dismissing this as “just hormones.”

By the end of this episode, you'll have practical steps to help you bring more awareness to your symptoms, track what’s going on, and prepare to get the support or diagnosis you need.

Next week in part two, we’ll dive into treatment options — from what your GP might offer to the evidence around supplements, diet, and lifestyle changes that can make a real difference.

Grab a hot water bottle, make yourself a cup of tea, and let’s talk about the stuff that really impacts on our life as women. 

National Association for Premenstrual Syndrome menstrual diary:

https://www.pms.org.uk/support/menstrual-diary/

Period tracking apps:

https://helloclue.com/

https://flo.health/

I can help you to eat the foods to support your hormones and menstrual cycle. 

Book a consultation here: https://drhelennewclientconsultation.youcanbook.me/

If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here.

Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful!

Got a question? Email [email protected]

Find out more: https://www.drhelenlawal.com/

Follow me: https://www.instagram.com/drhelenlawal/

Let’s connect: https://www.linkedin.com/in/drhelenlawal/

"Proteins are super important for general health... they’re important for a number of different functions and structures and the physiology of the body."

In this episode, I’m breaking down why protein matters for ADHD. You’ll learn about the science behind protein and it’s benefits. We’ll also hyperfocus in on the specific importance of protein in ADHD, how it  supports neurotransmitters like dopamine and serotonin and what that actually means for you.

We’ll cover:

• Why protein matters and the benefits for your brain and body 
• How much protein you really need for optimal health 
• How to get enough protein if you don’t eat meat  
• Easy ways to increase your intake without overcomplicating things

I’ll also walk you through different types of protein sources and how to build them into your meals, especially if meal planning feels like a struggle.

If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here.

Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful!

Got a question? Email [email protected]

Find out more: https://www.drhelenlawal.com/

Follow me: https://www.instagram.com/drhelenlawal/

Let’s connect: https://www.linkedin.com/in/drhelenlawal/

In this episode, I deep dive into menopause, bone health and nutrition, explaining why this often-overlooked topic is so important. We explore  how bone loss accelerates after menopause, why oestrogen is so crucial, and what you can actually do to support your bone health through nutrition and lifestyle.

Together we’ll explore:

• Why your bones naturally lose density as you age
• How oestrogen plays a vital role in maintaining bone health
• The key nutrients you need (and where to find them)
• Practical ways to get enough calcium even if you don’t eat dairy
• Why weight-bearing exercise is a must for healthy bones

This episode is all about helping you feel empowered to make small, positive changes that support your wellbeing in this important phase of life. Remember, there’s so much you can do to protect your bones and feel stronger every day.

Calcium calculator:

https://www.osteoporosis.foundation/educational-hub/topic/calcium-calculator

Dr Seaweed discount code: DRHELEN20

https://doctorseaweed.com/?aff=158

Dr Vegan discount code: DRHELEN20

https://drvegan.com/?ref=HELENN

Book a Nutrition and Weight Loss Consultation here: https://drhelennewclientconsultation.youcanbook.me/

For long term support over 6 months or more book a free discovery call first 

https://drhelenweightlosssdiscoverycall.youcanbook.me/

If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here.

Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful!

Got a question? Email [email protected]

Find out more: https://www.drhelenlawal.com/

Follow me: https://www.instagram.com/drhelenlawal/

Let’s connect: https://www.linkedin.com/in/drhelenlawal/

This week, we’re exploring body weight and stepping on the scales.Whether you are in the bait of weighing yourself daily, weekly, or just every so often it’s really important to consider whether it’s helpful and if it might be doing more harm than good. 

In this episode, you’ll discover:

• Why daily weight fluctuations are perfectly normal (and what influences them)
• How it’s possible to be healthy at your current weight
• Why happiness goes deeper than a number on a scale
• How to challenge the negative self-talk that stepping on the scales can trigger
• What you might be missing out on by focusing too much on the number

By the end of this episode, you’ll feel more equipped to step away from the scales, reconnect with your body, and build a more compassionate relationship with yourself.

If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here.

Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful!

Got a question? Email [email protected]

Find out more: https://www.drhelenlawal.com/

Follow me: https://www.instagram.com/drhelenlawal/

Let’s connect: https://www.linkedin.com/in/drhelenlawal/

Feel like you’re doing everything and still not seeing results?

In this episode, I share the 5 habits that truly support sustainable weight loss - it’s time to let go of quick-fix approaches and build achievable and realistic habits that last. If you’re tired of being stuck in the cycle of yo-yo dieting or find it hard to maintain healthy eating and find yourself  “falling off track” , and starting over again then this is for you.

Together we’ll explore:

• Why stress and emotional eating are keeping you stuck  
• If counting calories really matters
• Easy ways to build up simple habits
• The power of protein 
• What sustainable weight loss actually looks like — and how to start

In this episode I give you permission to do things differently, with more ease, more clarity, and way less pressure.

Book a Nutrition and Weight Loss Consultation here: https://drhelennewclientconsultation.youcanbook.me/

For long term support over 6 months or more book a free discovery call first 

https://drhelenweightlosssdiscoverycall.youcanbook.me/

If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here.

Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful!

Got a question? Email [email protected]

Find out more: https://www.drhelenlawal.com/

Follow me: https://www.instagram.com/drhelenlawal/

Let’s connect: https://www.linkedin.com/in/drhelenlawal/

In today’s episode we are doing things a little differently. I have recorded these affirmations for you to download and come back to daily. 

You will be reprogramming your mind with health affirmations to help shift your mindset to embrace self belief, kindness and confidence. 

Through repetition of  affirmations and mantras you can create new neural pathways in your brain. 

You will build new positive thought patterns and break any negative patterns. 

Research suggests that self-affirmations can be helpful in  decreasing stress (Sherman, et al 2009 and Critcher and Dunning, 2015) to increasing physical activity (Cooke, et al 2014) and eating more healthily. 

Listen daily to these affirmations. Ideally first thing in the morning before the chaos of the day ensues or last thing at night before you sleep.

If you like these affirmations please share them with friends and family

If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here.

Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful!

Got a question? Email [email protected]

Find out more: https://www.drhelenlawal.com/

Follow me: https://www.instagram.com/drhelenlawal/

Let’s connect: https://www.linkedin.com/in/drhelenlawal/

Is there such a thing as a perfect diet? 

In this episode, I unpack the surprising ways perfectionism can impact your relationship with food and how social media, expert opinions, and our own internal self- talk can fuel this pressure and what to do instead.

We’ll discuss:

• What perfectionism really is and how it might be influencing your relationship with food 
• Why the perfect diet doesn’t exist 
• How to let go of perfectionism and shift your mindset 
• What the research says about perfectionism and binge eating

✨ Plus: Doors are now open  for my 6 month ADHD Healthy Eating Bootcamp! I’m super excited to share this with you. You’ll get organised and create consistent meal planning routines and eat more healthily. You’ll reduce your hunger and cravings and gain a deeper understanding of  your relationship with food. We will have weekly group coaching sessions on Zoom and you’ll get access to nutrition modules curated for ADHD brains.  ​all this for just £150 per month for 6 months. 

 

🗓 Bootcamp kicks off on Sunday 25th May with a live cookalong from my home kitchen  and doors close midnight, on Sunday 18th May. Places are limited so don’t miss out and secure your place: https://drhelenlawal.practicebetter.io/#/66e0f90d036e17696ad93deb/bookings?c=68149d8c5c40c526a29f7087&step=course

If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here.

Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful!

Got a question? Email [email protected]

Find out more: https://www.drhelenlawal.com/

Follow me: https://www.instagram.com/drhelenlawal/

Let’s connect: https://www.linkedin.com/in/drhelenlawal/

Do you find getting in the habit of drinking water difficult? This episode is for you. 

In this episode, we dive into everything you didn’t realise you needed to know about hydration—from why you might feel foggy or fatigued, to which drinks are dehydrating you. I’ll also share ideas and tips on how to make drinking water part of your routine.

Here’s what we cover:

Why hydration is essential 
How to know if you’re actually drinking enough
Easy, habit-based ways to increase your water intake
What coffee, alcohol, and energy drinks really do to your hydration levels

If your water bottle is more of a desk accessory than a daily habit, this episode is for you.

If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here.

Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful!

Got a question? Email [email protected]

Find out more: https://www.drhelenlawal.com/

Follow me: https://www.instagram.com/drhelenlawal/

Let’s connect: https://www.linkedin.com/in/drhelenlawal/