Do you feel like you’re constantly either “being good” or completely off the rails with food?

You start again Monday. You save calories for the weekend. You feel guilty after eating something you enjoy. One meal goes off plan and suddenly the Fuck It Button has been well and truly pressed.

Welcome to the Food Jail.

In this episode, I’m talking about food guilt, restrictive dieting, overeating, all-or-nothing thinking and why trying to have MORE control around food can sometimes leave food taking up even more space in your head.

We’ll cover:

• The invisible food rules you might not realise you have
• The Last Supper mentality before starting another diet
• Why one “bad” meal can turn into a full weekend of overeating
• Exercise debt and trying to burn off what you’ve eaten
• Why food freedom doesn’t mean abandoning your health or fat-loss goals
• How to build an approach to nutrition that actually survives real life

And I’m introducing my new 7-Day Break Free From the Food Jail Mini Masterclass, designed to help you spot the patterns and rules keeping you stuck and start building a healthier, more flexible relationship with food.

You can still have goals. You can still want to lose fat. You can still care about your nutrition.

You just don’t need to spend your life serving time for eating a bloody biscuit.

🎧 Listen now and find out: how much time are you serving in the Food Jail?

www.womenwhobuild.uk

Should you actually be taking creatine, or is it just another link in bio scam? In this one we get into why it might matter for muscle, strength and bone density ! Then we take a hammer to the myths: no, it doesn't wreck your kidneys, no, it won't take your hair, no, it's not a steroid. Evidence-based, no scaremongering, no supplement-bro nonsense. Just the honest answer to whether you should bother. Keeping it real.

www.womenwhobuild.uk

 Welcome to an episode of Keeping It Real, and I'm your host KP, and here is a no bullshit zone. So you're not gonna get scammed, you're not gonna get a link in the bio for a discount code for a supplement that you're just gonna piss back out. That doesn't happen here. Look at my quote, my quote in the background here, "Mom, I am a rich man. Share." It's my favorite quote. But I tell you what, we're not gonna be rich man if we keep having to buy shit. So this is an episode, and we're doing a series on should 

KP is fresh off running a nutrition workshop inside the Build community and she's bringing the tea straight to the podcast. In this episode, she breaks down why following a meal plan written out by a coach is one of the worst things you can do for your long-term results — and what actually works instead.

She gets real about the patterns most women don't even realise they have around food: boredom eating, stress eating, reward eating, eating past fullness — and how becoming aware of them is the first step to actually changing them. Plus, why "off plan" isn't a thing if you're a normal person, the IKEA furniture analogy that makes total sense, and why sustainable results need strong foundations — not cowboy-built ones.

In this episode:

• Why meal plans from coaches are (mostly) a waste of money
• The "off plan" myth and what flexible nutrition actually looks like
• Boredom eating, stress eating & reward eating — spotting your patterns
• How to make micro changes that actually stick
• Choosing your hard — and why that's the real work
• What KP's Build coaching program covers (and the free community group too)

📲 Instagram: @kpingfit 🌐 Website: www.womenwhobuild.uk

KP is fresh back from Greece (with some very strong opinions about Ryanair) and she's not holding back. In this episode, she gets real about why waiting for the "right time" or "the motivation" to start your health journey is keeping you stuck — and what to do instead.

She talks through her holiday data obsession (steps, sleep scores, Oura Ring — the full nerd kit), why so many women are running themselves ragged while their partners sit back looking buff, and how setting boundaries isn't just good for your mental health — it's what makes a fitness routine actually sustainable.

You'll also hear about KP's Build For Life coaching programme, the power of lifting weights beyond the physical results, and why motivation follows action — not the other way around.

In this episode:

• Why holiday steps and sleep scores actually matter
• The Build For Life coaching programme launch (Oura Ring, blood tests, menopause doctor & more)
• People pleasing, boundaries, and why you keep putting yourself last
• Why there's no "right time" — and what to do instead
• How motivation really works (hint: it's not what you think)

📲 Follow KP: @kpingfit 🌐 Website: www.womenwhobuild.co

You voted. You know who you are. You go on holiday, bomb it completely, spend the flight home raging at your seatbelt, and come back ready to do a mad six-week cut to "fix the damage." Sound familiar?

In this episode, KP breaks down exactly why this keeps happening — and it's got nothing to do with willpower and everything to do with your mindset.

We're talking about: 🍹 Why holidays feel like a "break" from the person you're trying to be 🔄 The restrict-then-binge cycle that's keeping you stuck 💪 What it actually feels like to be a fit bird on holiday (and how to get there) ❌ Why six-week beach body cuts are just quick cash for PTs ⏳ Why the long game is the only game worth playing

Whether your holiday's coming up or you're already back and raging — this one's for you.

Come to your senses. Message KP. Do something sustainable. 👉 womenwhobuild.uk

In this episode, KP breaks down why your health journey doesn't need to be miserable, extreme, or designed for a 22-year-old. Fresh off a highly recommended certificate at the Scottish Podcast Awards, she dives into what she calls "low-hanging fruit" — the small, sneaky habits that are quietly keeping you stuck, and the micro shifts that compound over time to get you real results.

She covers food amnesia, liquid calories, doom scrolling, and why women over 35 need a completely different approach to health than the gym bro content you've been fed. Plus, she gets into how her coaching programme Build works, from DIY access to the full inner circle experience with specialist coaches, blood tests, and real accountability.

If you're done signing up for the next strict thing that lasts six days, this one's for you.

Connect & Apply:

www.womenwhobuild.uk

This week I'm joined by fellow Scottish Podcast Awards nominee Claire Gray — founder of Ermana Natural Skincare and host of the Skin and Within podcast — and honestly, this one got deep fast.

We get into the wild world of skincare marketing and why most of what's sitting on your bathroom shelf is up to 90% water. Claire breaks down exactly what your skin actually needs (spoiler: it's not 15 steps and a retinol serum), why oil-based cleansers work better for oily skin, and the real reason your moisturiser might not be doing what you think it is.

We also talk about the collagen supplement trap, the scary rise of "cosmeticorexia" in young girls, and why the perimenopause market has become the wellness industry's latest gold rush — and why that pisses us both off.

Plus: Botox, biohacking, TikTok chaos, and how Claire quit her job at 50 to go all in on her brand. Big energy all round.

Find Claire at ermana.co.uk and on Instagram, and catch her workshops coming up in Glasgow and Ayrshire from August onwards.

This week on Keeping It Real, K is joined by Dr Fiona Downie — GP turned women's health specialist and founder of The Menopause Medic — for one of the most honest, no-nonsense conversations we've ever had on this podcast.

If you've ever felt dismissed, confused, or overwhelmed by the noise around perimenopause and menopause, this episode is for you.

We cover absolutely everything:

🔹 Why the "skinny is healthy" trend is back — and why it's dangerous for midlife women 🔹 The rise of midlife eating disorders and the RED-S crisis nobody's talking about 🔹 The wild west of supplements, detox teas and the "gold rush niche" preying on confused women 🔹 HRT — body identical vs synthetic, estrogen, progesterone and the testosterone debate 🔹 Why vaginal estrogen should be free over the counter 🔹 The real reason your libido has changed (hint: it's not just hormones) 🔹 Why Fiona left the NHS — and what a proper women's health consultation actually looks like 🔹 Alcohol and perimenopause — the truth 🔹 Alzheimer's, bone density, cardiovascular health and the silent benefits of HRT

Chapters:

• 00:00 Introduction
• 01:13 Social Media & Body Image
• 11:22 Midlife Eating Disorders & Supplements
• 18:23 Energy Deficiency & Perimenopause
• 38:53 HRT Deep Dive
• 56:22 Testosterone
• 58:55 Sex, Libido & Relationships
• 01:04:28 Quick Fire Questions
• 01:12:47 HRT & Alcohol
• 01:26:45 How to Find Fiona

Find Dr Fiona Downie: Instagram: @themenopausemedic Website: www.themenopausemedic.com

In this episode, we’re diving headfirst into the digital trenches. Have you ever found yourself three hours deep into a comment section argument with a stranger defending a "wellness guru" who is clearly selling pure gumf? We’ve all been there, and today, we’re calling it out.

We are pulling back the curtain on the wellness predators—the ones who target vulnerable people to make a quick buck with overpriced supplements and "revolutionary" health hacks that don't pass the sniff test.

• The Grifter Playbook: How online predators build a cult following to sell "pure gumf."

• Comment Section Combat: Why we feel the need to argue with strangers who support blatant scams.

• Keeping it Real: Why your health doesn't need a "biohack" or an MCT oil miracle.

• Protecting the Community: How to spot a wellness scam before you (or your friends) lose money.

Stop the scroll, put down the MCT oil, and join us for a reality check. Because when it comes to your health, nothing is going to be able to keep the truth down.