For the high capacity girls who are done with overwhelm:

Embodying our anatomy as women in the gym: how to simplify our fitness routine as women

my top tangible tips as a fitness professional when it comes to navigating the gym!

00:00 intro

3:16 what I wish every gym girl knew: the breath is everything

6:34 holistic approach to strength training

8:47 consistency in workouts over variety

10:48 simplicity is key with strength training

13:30 tracking is everything when it comes to the gym

14:22 structure over motivation

18:01 tips to build confidence in the gym

19:39 warm up, cool down, recovery

23:53 effective tracking

26:22 reminder that nervous system safety is crucial

27:15 progressive overload

30:56 outro and follow for more

Work with me 1:1 HERE

Follow for more science-backed wellness + sisterly guidance: IG: @ sisxdoc | @ authenticpt.abby

Share, subscribe, rate the show, and tell me what resonated <3

with love,

your sister, the doctor

For the high capacity girls who are done with overwhelm:

Another nervous system episode, let’s zoom in on the gut. All the hot girls have gut issues, but do we actually know how to manage them?

I’ll give you MY exact formula for how I actually healed my gut! Let’s RECLAIM our gut health together!

00:00 intro

2:43 THE SCIENCE: GUT Physiology 101 (This is kinda dense!) 16:49 how I treat my patients with gut dysfunction

20:38 how I healed my gut and never looked back

25:05 how can I tell if I’m off?
27:47 hormonal acne and gut health: what do I do?

28:31 gut health is holistic health

Work with me 1:1 HERE

Follow for more science-backed wellness + sisterly guidance:

IG: @ sisxdoc | @ authenticpt.abby

Share, subscribe, rate the show, and tell me what resonated <3

with love,

your sister, the doctor

For detailed show notes in article form read my ⁠SUBSTACK⁠

For the high capacity girls who are done with overwhelm:

Feeling stuck in fight-or-flight, in a constant loop of low motivation, or frozen with stress? It all comes back to the nervous system babyyy.

In today’s episode, we break down my personal plan to PROACTIVELY regulate my nervous system!

I’ll give you MY exact formula for what to do when you are:

1. ANXIOUS AND OVERWHELMED
2. OVERWHELMED OR DYSREGULATED
3. STUCK OR UNMOTIVATED

Plus my daily non-negotiable nervous system regulation routine and other tips to help you RECLAIM your nervous system health as a girl that does it all!

(00:00) intro

(1:28) STOP being hard on yourself: story time

(5:50) STOP embodying stress, take care of your nervous system!

( 8:24) Sleep is a non-negotiable, but so is waking up on time

(11:28) nervous system regulation toolbox: proactive regulation daily schedule

(16:07) whether you’re just anxious or on the verge of a panic attack…

(18:06) for my chronically dysregulated girlies

(22:10) when you feel STUCK and unmotivated

(24:22) exercise, remove barriers, scented pens

(25:36) schedule hobbies & check-ins

(27:11) summary & sister advice

Work with me 1:1 HERE

Follow for more science-backed wellness + sisterly guidance:

IG and TikTok : @ sisxdoc

PT IG: @ authenticpt.abby

Share, subscribe, rate the show, and tell me what resonated <3

with love,

your sister, the doctor

Health-conscious baddies!

Feeling stuck in fight-or-flight, in a constant loop of low motivation, or frozen with stress? It all comes back to the nervous system babyyy

In today’s episode, we break down how to ACTUALLY regulate your nervous system, beyond the buzzwords.

This episode is for you if:

• you feel like you’re constantly stuck in fight-or-flight
• you feel unmotivated, flat, or burned out
• you want a clearer, science-based approach to nervous system regulation

(00:00) intro

(2:26) what is the nervous system

(3:40) stress response physiology

(5:27) fight or flight, rest & digest, freeze & shutdown

(9:56) polyvagal theory

(10:48) window of tolerance & play to regulate

(13:36) stress & immunity

(14:40) vagus nerve: energize & motivate

(17:13) vagus nerve: relax & down regulate

(21:06) summary & sister advice

(22:18) practicing 4-7-8 breathing & physiological sigh

Stay tuned for biweekly episodes on Embodying Our Anatomy, where we’re diving deeper into our nervous system mini-series.

Follow for more science-backed wellness + sisterly guidance: IG: @ sisxdoc | @ authenticpt.abby

Share, subscribe, rate the show, and tell me what resonated <3

with love,

your sister, the doctor

(00:00) Introduction

(00:40) what is body awareness?

(02:52) the science from "The Body Keeps the Score"

(07:31) pelvic floor and body awareness

(08:27) ways to tap into your body awareness

(12:49) Why it's crucial

(15:08) challenge to observe & outro

DM me at @sisxdoc on instagram with any questions or a voice memo if you want to be featured on the podcast.

Share this with a friend and leave us a 5-star review to help this show reach more women who need it <3

(00:00) Introduction: Let’s go deeper than the Physical

(02:32) The female body is so freaking cool, how do we embody our anatomy knowledge?

(06:13) Good Physical Therapists see the whole picture

(10:58) Take ownership of your health, you get one body!

(11:54) The Pain Threshold Explained

(15:09) Mid-episode self-check in

(16:38) Sister-to-Sister: STEM girlies are Artists

(24:34) Regulating the menstrual cycle, managing hormonal symptoms, supplements

(30:48) Outro

✨ Welcome to the Season Finale! ✨

This week we’re talking about E for Evolution — the final ingredient in the Recipe to Your Health. 🥣

In this episode, I’m sharing how growth really works — through tiny micro shifts over time that add up to big, beautiful transformation.

🎧Listen now to:

✔️ Reflect on how far you’ve come since Episode 1

✔️Choose one small habit to focus on this month

✔️Feel empowered to step into the next version of YOU

(00:00) Evolution: The Final Ingredient

(02:33) Doctor Advice:  Neuroplasticity

(04:11) Hormones Adapt to Your Habits

(05:32) Habit Stacking + Identity-Based Habits

(06:59) Epigenetics: Your DNA Isn’t Your Destiny

(08:33) Resilience is Trainable

(12:07) Your Body Is Built to Evolve

(13:50) Self-Advocacy: Trusting Your Body’s Data

(14:41) Emotional Health as Evolution

(16:00) Building Your Growth Support Team

(19:02) Community Is Vital for Women’s Health

(20:28) Reflecting on Your Growth & Setting New Goals

(22:30) Micro Shifts lead to Major Transformation

(24:48) Recipe Isn’t a Checklist — It’s a Rhythm

(25:10) Closing Thoughts & What’s Next

💌 Let’s Connect:

📸 Instagram: ⁠@sisxdoc⁠

🎙️ Podcast: Your Sister the Doctor

💬 Comment below or send me a voice memo — I’d love to feature your evolution story in the next Q&A episode!

Ever feel like everything is moving so fast you can barely keep up? In this episode, we talk about why practicing presence is the antidote to perfectionism and how it can literally rewire your brain, calm your nervous system, and improve your health.

This episode is for you if:

• You are chronically stressed being a woman (relatable!)

• If you constantly feel like there's too much to do in such little time, struggle with perfectionism, or literally feel like your brain won't shut off

• You are searching for easy ways to practice presence daily

(00:00) Women are cyclical beings living in a linear world

Loved this episode on practicing presence over perfectionism? Stay tuned for next week’s episode, where we’ll dive into the LAST letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks:

pod Instagram: ⁠@sisxdoc⁠

pelvic PT Instagram: ⁠@authenticpt.abby⁠

TikTok: ⁠@authentic_abbs⁠

Share, subscribe, and rate the show! Drop your favorite tip or question below, I’d love to hear from you!

Feeling confused about your digestion or bladder health?You’re not alone. In today’s episode, we’re breaking down the real, practical tips for better gut, bladder, and bowel health.

This episode is for you if:

• You’re tired of guessing what’s “normal” for bathroom habits

• You feel frustrated with bloating, constipation, or bladder irritation

• You want simple, science-backed strategies that actually fit your life

Timestamps:

(00:00) Why women struggle with digestion & bathroom health

(02:13) Hydration basics for energy & bladder health

(06:18) Nutrition foundations & balanced portions

(08:42) Fiber, protein, macros, gut health explained

(17:19) Bladder 101: health tips & common irritants

(19:50) TMI: my struggle with Bowels tangent

(25:03) Sister advice: Hydration and diet hacks

(32:25) Sister advice: bowel routines, pelvic PT, stress management

(39:13) Hydration check and cheers

Loved this episode on Ins and Outs? Stay tuned for next week’s episode, where we’ll dive into the 5th letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks:
• Pod Instagram: ⁠@sisxdoc
• Pelvic PT Instagram: ⁠@authenticpt.abby
• TikTok: ⁠@authentic_abbs

Share, subscribe, and rate the show! Drop your favorite digestion tip below, I’d love to hear from you!

Feeling confused about your health or frustrated with the mixed messages out there? You’re not alone. In today’s episode, we’re taking a pause in the R.E.C.I.P.E. series to answer YOUR burning health questions ~ from jaw clenching to PMS to birth control.

This episode is for you if:

• You’re stressed, clenching your jaw, or struggling to relax at night• You’re dealing with PMS - poor sleep, low appetite, or mood swings• You’re curious how movement, birth control, or even the seasons affect your cycle

(00:00) Welcome back + RECIPE recap
(03:00) Jaw clenching, stress & pelvic floor links
(10:16) PMS struggles: sleep + appetite tips
(13:28) Movement snacks vs. lunch walks
(18:20) Birth control & cycle consistency
(24:05) Seasons, lifestyle & your period
(27:50) Wrap up + what’s next

Loved this Q&A intermission? Stay tuned for next week’s episode, where we’ll dive into the 4th letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks:
pod Instagram: ⁠@sisxdoc⁠
pelvic PT Instagram: ⁠@authenticpt.abby⁠
TikTok: ⁠@authentic_abbs

Share, subscribe, and rate the show! Drop your favorite health question below, I’d love to hear from you!

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