Two Raw Sisters

From the six-week "all clear" to Instagram mums back at CrossFit by 12 weeks, the pressure to bounce back after baby is everywhere. But what is it actually doing to women? Women's health physio Grace Coombs is back on the podcast to unpack it.

Grace sees the fallout in her clinic every week: women rushing back to exercise before their bodies are ready, then dealing with leakage, prolapse, pain and exhaustion that could have been avoided. And on top of it all, feeling like they're failing at a recovery that was never meant to be a race.

We cover:
– Where the pressure to bounce back really comes from
– What rushing back actually does to your body
– Why the six-week check is a starting point, not a finish line
– The outdated pregnancy exercise myths, and what the research says now
– The signs you're genuinely ready to return to exercise
– Why we'd rest a broken bone for 12 weeks, but not a birth

Grace's advice for every woman: pregnancy isn't an injury, and the goal was never to get your old body back. You have a new body, and you can absolutely build strength in it. No shame, no race, no comparison.

SHOW NOTES:

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Are GLP-1s disordered eating in a new uniform? Everyone's suddenly on them and no one's actually explaining what's going on inside the body. So we got Dr Libby back on the podcast to break it all down properly.

This isn't about telling you what to do with your body or judging anyone who's chosen this path. It's about understanding what this medication is doing to your gut, your muscle and your nutrient levels, and what happens when you come off them.

We chat about:

• What GLP-1s actually are
• Are GLP-1s disordered eating in a new uniform?
• Why they work so much more intensely than the body's own version
• The study showing iron stores dropping by around 30% in just 10 weeks
• Muscle loss (yes, even if you're hitting the gym) and why it's not just the muscles you can see
• Why up to 60% of people get gut symptoms like nausea, reflux and bloating
• Rebound weight gain and why the deeper work matters
• How to make your small meals work as hard as possible
• Where supplements fit in when nutrient targets are near impossible to hit

Remember, you are so worth taking care of.

SHOWNOTES:

Iron Episode with Dr Libby

2 weeks free on the Two Raw Sisters App - code ‘2WEEKS’ - and keep an eye out for our biggest sale of the year in November, which is 5 months free.

Dr Libbys Iconic Iron

Follow us on Instagram: @tworawsisters

Download the Two Raw Sisters app:
Spotify: https://tworawsisters.app.link/podcast-bau-spotify 
Apple: https://tworawsisters.app.link/podcast-bau-apple

See omnystudio.com/listener for privacy information.

We're wrapping up the AU leg of our How We Cook tour, and it's time for Peaks, Pits and Bananas! We get real about hitting total salad burnout on tour (yep, even we get sick of vegetables sometimes), why the media landscape has changed so much since our last book tour, what it's like navigating a "viral or nothing" news cycle, and - because priorities - the Melbourne sandwich that changed our lives.

Follow us on Instagram: @tworawsisters

Download the Two Raw Sisters app:
Spotify: https://tworawsisters.app.link/podcast-bau-spotify 
Apple: https://tworawsisters.app.link/podcast-bau-apple

See omnystudio.com/listener for privacy information.

We're recording this from the road - quite literally. Margo's turning 28 today and has banned us from mentioning it (sorry Marg, too late), Rosa's 30 weeks pregnant and running workshops till 8:30pm, and How We Cook — our sixth cookbook — just launched. One down, twelve tour stops to go. We're talking what an actual day on tour looks like, why we'd rather eat leftovers in an Airbnb than go out for dinner, and what's actually filling our cups when the days are this full. Plus: our go-to salmon grain bowl is finally hitting the app.

Follow us on Instagram: @tworawsisters

Download the Two Raw Sisters app:
Spotify: https://tworawsisters.app.link/podcast-bau-spotify 
Apple: https://tworawsisters.app.link/podcast-bau-apple

See omnystudio.com/listener for privacy information.

We sat down with Dr Libby, one of the most respected voices in women's health and nutrition, to unpack why so many women are walking around iron deficient without knowing it. She breaks down the real numbers your ferritin should be sitting at (not just what's "in range"), why fatigue, anxiety, and hair loss can actually be an iron problem in disguise, and how to finally make sense of your blood test results. If you've ever been told your iron is "fine" but still feel wrecked, this one's for you.

Follow us on Instagram: @tworawsisters

Download the Two Raw Sisters app:
Spotify: https://tworawsisters.app.link/podcast-bau-spotify 
Apple: https://tworawsisters.app.link/podcast-bau-apple

See omnystudio.com/listener for privacy information.

Sophie Hurley, co-founder of Honest Wolf, joins us for a proper honest chat about running business with her husband Sam, raising three kids on their farm in Hunterville, and why there's no such thing as a typical day. We get into the mental load, the guilt, the au pair question no one talks about, and obviously the never-ending lunchbox admin.

Find Honest Wolf here: www.honestwolf.co.nz

Follow us on Instagram: @tworawsisters

Download the Two Raw Sisters app:
Spotify: https://tworawsisters.app.link/podcast-bau-spotify 
Apple: https://tworawsisters.app.link/podcast-bau-apple

See omnystudio.com/listener for privacy information.

An honest one this week - Rosa and Margo get real about burnout, boundaries, and the juggle of running a business.

They also pull back the curtain on what they each actually do day to day, share the new recipes hitting the app, and give you the full scoop on the brand-new features coming this month that make cooking even easier.

Follow us on Instagram: @tworawsisters

Download the Two Raw Sisters app:
Spotify: https://tworawsisters.app.link/podcast-bau-spotify 
Apple: https://tworawsisters.app.link/podcast-bau-apple

See omnystudio.com/listener for privacy information.

Rosa's pregnant with baby number two, and this time round her pelvic floor is telling a different story - trampoline mishaps and a few surprise sneezes.

We brought pelvic floor physio Grace Coombs (co-founder of Four Physio) back on the pod to break down what's actually happening down there second time round, why every pregnancy loosens things up a little more, and what Rosa's been doing about it.

Whether you're pregnant, postpartum, or just pelvic-floor curious, this is a great listen.

Find Grace here:
https://fourphysio.co.nz/ 
@fourphysio

Follow us on Instagram: @tworawsisters

Download the Two Raw Sisters app:
Spotify: https://tworawsisters.app.link/podcast-bau-spotify 
Apple: https://tworawsisters.app.link/podcast-bau-apple

See omnystudio.com/listener for privacy information.

Rosa's pregnant - again! 23 weeks and Henrietta's getting a sister.

She tells us how this pregnancy has been totally different from the first, what's actually been getting her through (hello, the smoothie that saved trimester one), her top recipes on repeat, and why snacks are non-negotiable. A full Rosa update, and the best one yet.

New episodes out every second Thursday. 

Follow us on Instagram: @tworawsisters

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here. 

See omnystudio.com/listener for privacy information.

We're talking vaginal microbiome and vaginal health.

Turns out your gut and your vagina share bacteria back and forth, and the fruit and veg already in your fridge are doing more down there than you'd think.

Dietitian Sarah Widowson breaks down estrogen, thrush, BV, why douching (Margo had to ask what this was too) is a hard no, and what actually keeps things healthy down there.

New episodes out every second Thursday. 

Follow us on Instagram: @tworawsisters

Download the Two Raw Sisters app on the Apple App Store here, or Google Play here. 

See omnystudio.com/listener for privacy information.