Explorez tous les épisodes du podcast Real Health and Weight Loss Podcast

Do you keep getting UTIs, and wonder if it's something you're doing wrong? In this episode, Dr Lucy and Dr Mary bust the biggest myth about urinary tract infections: recurrent UTIs are not a hygiene problem. They explain why women are so much more prone to UTIs than men, and how genetics, the vaginal microbiome and the drop in oestrogen in perimenopause and menopause all play a part. They bring a metabolic lens too, looking at why high blood glucose and SGLT2 inhibitor medications make UTIs more likely. Then they turn to prevention. Dr Lucy shares why vaginal oestrogen is her number one recommendation, including a large recent study linking it with lower rates of sepsis in women of all ages, and Dr Mary explains why oral and transdermal oestrogen don't do the same job. They finish with the evidence on drinking water, emptying your bladder properly, cranberry products and a non-antibiotic option to ask your doctor about. 

For more information about Real Life Medicine and our programs and special offers:  www.rlmedicine.com 

Episode, show notes & transcript: www.rlmedicine.com/why-do-women-get-recurrent-utis-and-how-to-prevent-them 

See omnystudio.com/listener for privacy information.

Are your gums and your metabolism talking to each other? In this episode, Dr Lucy and Dr Mary explore the two-way link between insulin resistance and gum disease, a topic sparked by a question from a My Metabolic Action Plan coaching call. They explain the difference between gingivitis and periodontitis, what the biofilm on your teeth actually is, and how insulin resistance differs from type 2 diabetes. Dr Mary shares a 2018 study of 870 adults without diabetes, which found those with the highest insulin resistance went on to have more gum inflammation over three years. The doctors discuss how inflammation in the gums may spread through the body and interfere with insulin signalling, and why high blood sugar can damage the tissues in your mouth. They finish with practical, shame-free ways to make brushing and flossing easier, including an elastic band reminder and a well-timed HRT routine. Good oral health, it turns out, is also an inside job. 

For more information about Real Life Medicine and our programs and special offers:  www.rlmedicine.com 

Episode, show notes & transcript: www.rlmedicine.com/how-are-insulin-resistance-and-gum-disease-linked 

See omnystudio.com/listener for privacy information.

Does working night shift harm your metabolic health, and what can you do about it? Dr Lucy and Dr Mary unpack how night shift pulls the body out of step with its circadian rhythm, and why that matters for blood sugar, insulin resistance and long-term health. They explain the brain's master clock, the clock genes in your liver, pancreas and muscle, and how shift work is linked to telomere shortening and a higher risk of type 2 diabetes. They're also clear that these effects aren't about willpower. Then they turn to what's in your control: packing protein-rich food instead of overnight junk food picnics, keeping meal timing as close to normal as you can, saving caffeine for early in the shift, protecting your daytime sleep, using naps and choosing gentle exercise before bed. Along the way there's hay fever, a ryegrass mystery and a possum on the day shift. If you work nights, or love someone who does, this one's for you. 

For more information about Real Life Medicine and our programs and special offers: www.rlmedicine.com 

Episode, show notes & transcript: www.rlmedicine.com/how-does-night-shift-affect-your-health 

See omnystudio.com/listener for privacy information.

If your body feels different after menopause, even though you’re eating well and moving more, you are not broken. In this episode, Dr Lucy and Dr Mary explore why midlife metabolic health can change, why weight may settle around the middle, and what you can do to work with your body rather than fight against it. 

They unpack the difference between subcutaneous fat and visceral fat, and explain how changing oestrogen, insulin, cortisol, sleep, stress, and muscle mass can influence metabolic health after menopause. You’ll also hear why the aim isn’t to chase a particular body shape or fear ageing, but to build the foundations that support health, strength, energy, and independence through your later years. 

Dr Lucy and Dr Mary share their six S’s for a healthier metabolic future: sustenance, sleep, stress management, strength and movement, sunlight, and social connection. Whether you’re preparing for menopause, in the thick of it, or post-menopausal, this is a reassuring, practical conversation to help you focus on the levers that may make a meaningful difference, one small step at a time. 

For more information about Real Life Medicine and our programs and special offers:  https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/why-weight-loss-gets-so-much-harder-in-your-50s 

See omnystudio.com/listener for privacy information.

Could low carbohydrate eating support metabolic health beyond weight loss alone? In this episode, Dr Lucy and Dr Mary unpack two recent studies exploring low carb eating, pre-diabetes, fatty liver, weight regain, genetics, and the often-underestimated role of sleep. 

They explain why one tightly controlled study found different metabolic changes across low carbohydrate, Mediterranean, and whole-food plant-based approaches, even when participants lost similar amounts of weight. You’ll hear why the quality of nutrition research matters, what a bell curve can teach us about individual responses, and why there is no single approach that works for every person. 

Dr Lucy and Dr Mary also explore the real-life factors that can make maintaining changes harder, including family history and poor sleep. This is a thoughtful, evidence-informed conversation about using research as a guide, without turning it into dogma. You’ll come away with a clearer understanding of why low carb may be a helpful foundation for many people with insulin resistance, and why adapting the approach to your own body and circumstances matters. 

For more information about Real Life Medicine and our programs and special offers:  https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/what-is-the-best-diet-for-metabolic-health 

See omnystudio.com/listener for privacy information.

What if healthier choices did not have to rely on willpower? In this episode, Dr Lucy and Dr Mary explore how habits, friction, and your everyday environment can make supportive choices feel easier, even when life is busy and you are tired. 

They unpack what a habit really is, why convenience can sometimes work against your health goals, and how visual cues can lead you to the cupboard for food you didn't even plan to eat. You will hear practical, real-life ways to reduce decision fatigue, make nourishing meals more accessible, and create a kitchen that supports you rather than constantly tests you. 

From salad bags, air fryers, and freezer meals to rethinking the nightly drink, this is not about being perfectly organised or relying on endless discipline. It is about small preparations that can be a gift to your future self. Listen now for simple ideas to make the helpful choice the easy, obvious choice, one ordinary day at a time. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/how-to-make-healthy-eating-automatic 

See omnystudio.com/listener for privacy information.

Ever feel as though you’re doing all the “right” things, yet your weight or metabolic health still isn’t shifting? You’re eating porridge, yoghurt and berries, salads, and going for walks, but you’re still hungry, tired, gaining weight, or dealing with insulin resistance. It’s frustrating, and it’s not a personal failure. 

In this episode, Dr Lucy and Dr Mary unpack why foods with a health halo aren’t always the most supportive choice for your individual metabolism, particularly through perimenopause and postmenopause. They explore the power of a protein-rich breakfast, satiety, meal timing, snacking, sleep, alcohol, and why the same meal can affect two people differently. They also explain why walking matters, but strength training may be the missing piece for preserving muscle as we age. 

You’ll come away with practical, realistic experiments to try this week, including building a more satisfying first meal, reducing grazing, and making movement easier to begin. If you’re tired of trying harder and wondering what you’re missing, this conversation will help you work with your body, not against it. 

For more information about Real Life Medicine and our programs and special offers:  https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/i-eat-pretty-well-so-why-am-i-still-gaining-weight 

See omnystudio.com/listener for privacy information.

Are you so used to looking after everyone else that your own needs barely make the list? If people-pleasing, caregiving, and the pressure to keep everyone happy are leaving you stretched thin, this episode is for you. 

Dr Lucy and Dr Mary talk honestly about the midlife squeeze: caring for children, parents, work, and everyone else, while trying not to abandon yourself in the process. They explore why people-pleasing can begin as a protective response, why it can become exhausting in adulthood, and how small moments of pause can help you make choices that work for you too. 

You’ll hear an effective way to think about old coping patterns, including Dr Mary’s powerful “outgrown shoes” analogy. Dr Lucy and Dr Mary also share practical scripts for navigating food pressure, setting boundaries without over-explaining, and tolerating the discomfort that can come with saying no. Listen now for a compassionate reminder that prioritising your health and needs isn’t selfish. It may be one of the most supportive things you can do for yourself and the people you care about. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/how-to-stop-people-pleasing-and-say-no 

See omnystudio.com/listener for privacy information.

If one tough day has you thinking you’ve ruined everything, this episode is for you. Dr Lucy and Dr Mary unpack consistency, perfectionism, and the all-or-nothing thinking that can make healthy habits feel impossible to sustain. 

When life is busy, plans change, and the gym, meal prep, or healthy eating routine goes out the window, it’s easy to believe you’ve failed and need to start again on Monday. But consistency isn’t about doing everything perfectly every day. It’s about zooming out, recognising the small blips for what they are, and having a realistic plan for the days when your usual routine isn’t possible. Dr Lucy and Dr Mary share practical ways to lower the friction around food, movement, morning light, and self-care, including the value of a “bare minimum” plan. 

You’ll come away with a more useful way to interpret the moments that don’t go to plan. Rather than labelling yourself as lacking willpower or “self-sabotaging”, you can get curious about what’s driving your behaviour, make one small adjustment, and keep going. Because your health isn’t built on perfect days. It’s built over time. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/how-to-stay-consistent-when-life-gets-messy 

See omnystudio.com/listener for privacy information.

What if the missing piece isn’t another diet, but learning how to work with your brain when food feels loud? In this honest conversation, Dr Lucy speaks with Louise Govier, a 59-year-old woman from England, about moving from years of frustration, dieting and feeling stuck to building habits that better support her health. 

Louise shares why reducing sweet and savoury “sugar” foods helped quieten her constant thoughts about eating, but also why food was only one part of the picture. Together, she and Dr Lucy explore emotional eating, non-hungry urges, intermittent fasting, strength training, sleep, stress management and the mindset tools that helped Louise navigate difficult moments. You’ll hear the powerful metaphors that made a difference for her, including the “dog on the couch”, using guardrails rather than rules, and learning when to “snip the thread” of an unhelpful habit. 

This isn’t a story about perfection or quick fixes. It’s about self-awareness, practising new skills and returning to what helps when life gets messy. If food noise, all-or-nothing thinking or repeated restarts feel familiar, Louise’s experience may leave you feeling understood, encouraged and more hopeful about your own next step. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/from-food-noise-to-food-freedom-why-mindset-matters 

See omnystudio.com/listener for privacy information.

What if your brain is filtering your life for evidence that you’re failing, without you even realising it? In this episode, Dr Lucy and Dr Mary explore the reticular activating system, or RAS, and how this powerful brain filter can shape your mindset, habits, and momentum.

Think of it like your social media algorithm: what you pay attention to, your brain is more likely to show you again. That can leave you noticing every mistake, feeding all-or-nothing thinking, and asking, “What’s the point?” But with awareness and intention, you can begin to direct your focus towards the small actions, opportunities, and evidence that support the life you want to build. 

Dr Lucy also shares a candid personal experience of recognising an unhelpful spiral and recommitting to the habits that help her feel better. You’ll hear practical ways to use specific goals, visualisation, self-care, and positive attention to help your brain work with you, not against you. This isn’t about pretending life is perfect. It’s about choosing where you place your attention, one realistic step at a time. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/stuck-in-a-negative-spiral-start-here 

See omnystudio.com/listener for privacy information.

Is getting older something to fear, or something worth embracing? In this episode, Dr Lucy and Dr Mary have an honest, warm conversation about what post-menopausal life actually looks like, and why it does not have to be the doom and gloom we are so often told to expect. 

They talk through the real physical changes that can come with menopause, including shifts in metabolism, bone and muscle health, and visceral fat, and why stress management may help support these changes. They also explore the social side of ageing: why women can start to feel invisible as they get older, and how to find a healthy balance between caring for your appearance and tying your self-worth to it. Throughout, they share personal stories and practical lifestyle strategies, from nourishment to sleep to prioritising yourself, that may support your health through this life stage. 

You will walk away with a grounded, hopeful perspective: that the post-menopausal years can be a time of wisdom, agency and glory, not decline. If you are moving through menopause or supporting someone who is, tune in for a reminder that this stage of life deserves to be lived loudly, not hidden away. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript 

https://www.rlmedicine.com/post-menopause-the-glory-years 

See omnystudio.com/listener for privacy information.

Ever wondered why some women sail through perimenopause while others feel like everything's fallen apart? In this episode, Dr Lucy is joined by pharmacist and nutritionist Sarah Gray, author of It's Not You, It's Perimenopause, to explore the surprising link between your gut and your hormones. 

Sarah introduces listeners to the estrobolome, a group of gut bacteria that may help support how the body processes oestrogen during the menopause transition. They chat about why gut diversity often dips in perimenopause, and continues in the post menopause period. 

They also discuss the real differences between prebiotics, probiotics and fermented foods, and why not every yoghurt or jar of sauerkraut on the shelf actually contains live cultures. 

If you've been putting your symptoms down to just getting older, this chat offers a fresh, evidence-informed way to think about what might really be going on, and some simple, practical changes to try. It's a fascinating listen for anyone wanting to feel more at home in their body during perimenopause and beyond. 

Here are Sarah’s links and special offer for our listeners:
🌐 Website: https://thenutritionpharmacist.com/
📚 Book: It’s Not You, It’s Perimenopause https://thenutritionpharmacist.com/perimenopause-book

🎁 Special offer: Get 10% off Sarah’s book with code PERI10.
📸 Instagram: https://www.instagram.com/the_nutrition_pharmacist/?hl=en
📘 Facebook: https://www.facebook.com/profile.php?id=100063626828191

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/have-you-heard-of-the-estrobolome 

See omnystudio.com/listener for privacy information.

Ever wondered why random aches and pains, a frozen shoulder or stubborn hip pain seem to show up out of nowhere in midlife? In this episode, Dr Lucy chats with physiotherapist Katherine Tsebelis, founder of Physio Moves and creator of the Vibrant Femmes masterclass, about the surprising link between perimenopause, menopause and musculoskeletal pain. 

Kath explains why declining oestrogen may contribute to tendon issues like plantar fasciitis, greater trochanteric pain syndrome and frozen shoulder, and why these are so often misdiagnosed as unrelated injuries. She shares how isometric loading, gentle strength work and simple exercise snacks, like squatting while the shower warms up, may help ease pain and support your bones and joints for many people. They also discuss why it's worth chatting to your doctor about HRT, and why enough protein, calcium and vitamin D matter too. 

If you've been putting your aches and pains down to just getting older, this conversation might change how you see them. You'll come away with practical, doable strategies to keep moving and build strength, wherever you are in your menopause journey. Tune in to find out how small, consistent steps can make a real difference.

Instagram: Kath Tsebelis Physio

Get free workbook on the musculoskeletal syndrome of menopause: kathtsebelis.com 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/what-do-sore-feet-have-to-do-with-menopause

See omnystudio.com/listener for privacy information.

Why is it so hard to start a healthy habit, even when you know it's good for you? In this episode, Dr Lucy and Dr Mary share a simple mindset tool that can make exercise, sleep and other healthy choices feel far easier to stick to. 

They explore why your brain naturally magnifies the effort of a task while minimising its benefits, and how your reticular activating system decides what you notice and focus on. You'll hear about noble procrastination, that sneaky habit of putting everyone else's needs ahead of your own, plus why getting comfortable with a bit of discomfort helps you grow. Relatable stories, from dog walks in the rain to cold morning swims, show how this plays out day to day. 

The idea at the heart of it all is simple: shift your focus to what you're gaining rather than what it costs you, and healthy habits may start to feel a lot more doable. Press play to hear how a small change in perspective could make this week's healthy choices that bit easier. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/how-to-motivate-yourself 

See omnystudio.com/listener for privacy information.

What if the real “hack” is stopping chasing hacks altogether? In this episode, Dr Lucy and Dr Mary ask what’s actually helping your health and what’s just cluttering up your life. 

You’ll hear them laugh about useless things they’ve bought, talk about why our brains love shiny promises, and explore how all‑or‑nothing thinking around steps, sleep and food can keep you stuck even when you’re trying hard to be healthy. They hint at a simple structure they use inside Real Life Medicine to help women in midlife focus on what matters most, without counting calories or living at the gym. 

If you’re tired of trackers, trends and conflicting advice, this chat may help you feel clearer about your next small step and less worried about doing it all perfectly. Wondering what they focus on instead of hacks and gadgets? Press play and find out. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/boring-basics-beat-biohacking 

See omnystudio.com/listener for privacy information.

Fibre-maxxing, high protein everything, GLP-1 injections... diet trends come and go, but does your body actually care what's fashionable? In this episode, Dr Lucy Burns and Dr Mary Barson take a good look at why real food, higher protein and lower carb eating remains one of the most effective approaches for metabolic health, no matter what's currently having a moment on social media. 

Dr Lucy and Dr Mary unpack why our physiology hasn't caught up with our rapidly changing food environment, and why that matters for anyone trying to lose weight or improve their health. They explore the difference between trendy fibre and food-industry fibre, why adherence (not willpower) is usually the real barrier to lasting change, and how GLP-1 medications can work in partnership with a real food, lower carb approach rather than replacing it. They also bust the myth that these medications are "cheating," explaining how they may help quiet food noise so people can actually use the tools they've learned. 

If you've ever felt like low carb is old news, this episode is an evidence-informed reminder that some fundamentals never really go out of style. Tune in for practical insight you can actually use, trendy or not. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/is-low-carb-still-relevant 

See omnystudio.com/listener for privacy information.

Is creatine a game-changer for your health, or just another overhyped supplement clogging up your social media feed? In this episode, Dr Mary Barson and Dr Lucy Burns cut through the noise to give you an honest, science-backed look at one of the most talked-about supplements right now. 

Dr Mary and Dr Lucy explore what creatine actually is, what the evidence really says about its benefits for muscle building and brain function, and who may actually benefit. They bust the alarming myths circulating online about kidneys, cancer, and hair loss, explain why the research is far more nuanced than the clickbait headlines suggest, and give their take on gummies. 

You'll walk away knowing how to make a truly informed decision about creatine, rather than one driven by fear or social media hype. If you've been wondering whether this supplement belongs in your routine or worried by the scary claims out there, this is the episode for you. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/does-creatine-work 

See omnystudio.com/listener for privacy information.

Peptides are all over social media, but are they actually safe? In this episode, Dr Lucy and Dr Mary unpack what peptide hormones really are and why the booming, murky peptide market has them concerned. 

They explore where these products are really coming from, what can go wrong when nobody's checking what's in the vial, and why some of the newer trends aimed at young people worry them most as doctors.  

If you're curious about peptides, or worried about a loved one who is, this episode gives you plenty to think about. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/what's-the-deal-with-peptides 

See omnystudio.com/listener for privacy information.

Is magnesium really worth the hype, and which one should you actually be taking? In this episode, Dr Mary and Dr Lucy cut through the confusion around "magnificent magnesium" to help you make clearer, more confident decisions without the marketing spin. 

You'll hear why magnesium matters for energy, metabolic health, sleep and nervous system regulation, and why so many people may not be getting enough from modern diets alone. The doctors explore the most common forms, including citrate, glycinate and the newer magnesium L-threonate, covering what the evidence suggests, potential side effects, cost and when each one may be useful. There's also a must-know safety tip about hidden vitamin B6 in combined supplements that could affect your nerves over time. 

By the end, you'll have a practical, no-nonsense guide to whether a magnesium supplement may help you, what to look for on the label and when real food may be enough. It's the kind of grounded, honest conversation you can take straight to your next chat with your GP or pharmacist. Listen now, your sleep and your cells will thank you. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/what-s-the-best-sort-of-magnesium 

See omnystudio.com/listener for privacy information.

Lipoedema might be the missing piece in your health story. In this episode, Dr Lucy and Dr Mary shine a purple light on this under-recognised condition that mostly affects women and is often mistaken for “just being overweight”. 

You’ll hear how lipoedema is different from lymphoedema, why the fat on your legs and arms may not respond to diet and exercise like the rest of your body, and the typical signs that doctors often miss. They also chat about how common it may be, why so many women are told to simply lose weight, and what current awareness campaigns are trying to change. 

If you’ve ever felt dismissed or blamed for a body shape that doesn’t make sense, this conversation will give you clarity, language to advocate for yourself, and a new lens on what might really be going on. Press play and find out whether lipoedema could be part of your story. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript 
https://www.rlmedicine.com/could-it-be-lipoedema 

See omnystudio.com/listener for privacy information.

If you've ever felt like exercise is just another thing you're failing at, this episode is for you.

The truth is, you don't need a punishing gym program to protect your brain and your metabolic health. The evidence suggests that small, varied movements woven into your day may be just as powerful as any structured workout routine. 

In this episode, Dr Lucy and Dr Mary introduce the concept of the "exercise salad", the idea that your body and brain do best with a mix of different movement types, not just one. They explore why muscle strength matters for both metabolic health and brain protection, how a little "huff and puff" may help reduce dementia risk for many people, and why mobility and balance are the often-forgotten ingredients that keep you moving well for life. They also dig into the all-or-something mindset that can transform how you approach movement on your busiest, most exhausted days. 

You'll walk away with practical strategies you can start today without changing your clothes, joining a gym, or carving out extra time. From calf raises at the kettle to sit-to-stands off the toilet, this episode makes movement feel genuinely doable. Tune in and build your own exercise salad. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/the-exercise-salad-why-variety-beats-the-perfect-workout-every-time 

See omnystudio.com/listener for privacy information.

What if golf changed your life in ways you never expected? In this episode, Dr Lucy Burns chats with Rebecca Laut, a woman who picked up golf in her 30s and found far more than a hobby. Rebecca shares how getting out on the course helped her stay active while managing PCOS and insulin resistance, and how combining movement, lifestyle changes, and a GLP-1 medication led to something she never thought possible: a healthy pregnancy. You will also hear about her female-founded golf apparel brand Clubdayze, why 60% of new golfers in Australia are now women, and why golf might just be the best lifestyle medicine you have never tried. A great listen for any woman who thinks golf is not for her. 

Website: https://www.clubdayze.com
Instagram: https://www.instagram.com/clubdayze 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/is-golf-good-for-your-health 

See omnystudio.com/listener for privacy information.

Do you reach for food when you're stressed, tired, or overwhelmed? In this episode, Dr Mary Barson and Dr Lucy Burns break down the real reasons behind emotional eating. No guilt, no shame. Just clear, practical tools you can use right now. Learn the PHALTS framework to spot your triggers, understand what your brain is actually doing when cravings hit, and discover simple "hot tools" to pause before you eat. You'll also get the "cool tools" to build lasting emotional resilience. This episode will change how you see your relationship with food. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/brain-based-solutions-to-stop-emotional-eating 

See omnystudio.com/listener for privacy information.

Does your brain seem to work against you when it comes to healthy habits? In this episode, Dr Mary and Dr Lucy explore ADHD and why so many women, especially in midlife, find healthy living hard to stick to. 

They explain the gap between knowing what to do and actually doing it, and share simple, practical tools to bridge that gap. 

You will learn why it is not about trying harder, how to manage demand overload, and five clear strategies to make good habits stick, including anchoring, habit pairing, and shrinking the change. 

Whether you have ADHD or not, this episode is full of tools you can start using today.  Visit https://www.rlmedicine.com/ 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/practical-steps-to-improve-habits-if-you-have-adhd-helpful-even-if-you-dont 

See omnystudio.com/listener for privacy information.

Did you know women are twice as likely to develop Alzheimer's disease as men, and oestrogen may be a key reason why? In this episode, Dr Lucy Burns and Dr Mary Barson break down the real science behind oestrogen's role in brain health and dementia prevention, why the infamous 2003 WHI study sent doctors running scared for decades, and what the latest evidence actually means for women in midlife. If MHT is not right for you, don't worry, protecting your brain is never a one-trick pony. This is the episode every woman in midlife needs to hear. 

Research mentioned in this episode: 

• Paganini-Hill A, Henderson VW. Archives of Internal Medicine. 1996 
• Kim YJ et al. Alzheimer's & Dementia. 2021 
• Nerattini M et al. Frontiers in Aging Neuroscience. 2023 
• Cipriano GL et al. International Journal of Molecular Sciences. 2024 
• Melville NA et al. The Lancet Healthy Longevity. 2025 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/can-hrt-prevent-dementia 

See omnystudio.com/listener for privacy information.

Did you know dementia is now the leading cause of death in women in Australia, and your metabolic health plays a huge role? In this episode, Dr Mary Barson and Dr Lucy Burns break down the different types of dementia, including why Alzheimer's is sometimes called "type 3 diabetes", and how insulin resistance, inflammation, and poor sleep can quietly damage your brain for decades before any symptoms show up. You'll learn what you can actually do, from food and sleep to stress management and movement, to protect your brain starting right now. This one could change your life. 

For more information about Real Life Medicine and our programs and special offers:  https://www.rlmedicine.com/ 

Episode, show notes & transcript 
https://www.rlmedicine.com/how-to-prevent-dementia 

See omnystudio.com/listener for privacy information.

You know metabolic health matters, but what can you actually do about it? In this episode, Dr Lucy Burns and Dr Mary Barson break down the key levers you can pull to improve your metabolic health, and none of them require calorie counting or hours in the gym. You'll learn why just 10 minutes of movement after a meal can lower your blood sugar, how even five minutes of exercise improves your sleep, why chronic stress silently drives insulin resistance, and why going to bed on time might be the most powerful health tool you're not using. Simple, practical, and backed by science, this one is worth your time.

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/how-to-fix-metabolic-health 

See omnystudio.com/listener for privacy information.

Do you feel tired, hungry, and like your body is working against you? Dr Lucy Burns and Dr Mary Barson break down exactly what metabolic health is and why it matters far more than just the number on the scales. In this episode, you'll learn how your body converts food into energy, why high insulin can lock your stored fat away like cash in a term deposit you cannot access, and how conditions like type 2 diabetes, heart disease and dementia are all rooted in the same metabolic imbalance.

The best part is that your metabolic health is not fixed and it can start to change in weeks, not years. Tune in to understand what is really going on in your body and why simple, real food changes can make a profound difference.

Website links: 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/what-is-metabolic-health 

See omnystudio.com/listener for privacy information.

What if the reason you can't get your HRT patch has nothing to do with your pharmacy and everything to do with a 20-year-old mistake? Australia has had a chronic shortage of menopause hormone therapy patches for nearly five years, and the reason will surprise you. Dr Lucy Burns sits down with Johanna Wicks, co-founder of Lorai Health, who got so fed up she decided to build her own pharmaceutical company. This episode is essential listening for every woman in perimenopause or menopause who has ever been told to just wait a little longer.

Lorai Health
Website: https://www.loraihealth.com/ 
Instagram: https://www.instagram.com/loraihealth/ 

My Metabolic Action Plan: https://www.rlmedicine.com/map

Episode, show notes & transcript 
https://www.rlmedicine.com/perimenopause-patches-and-problem-solving-with-johanna-wicks 

See omnystudio.com/listener for privacy information.

Dr Lucy Burns sits down with Clio Austin, an exercise physiologist, scientist, and women's health specialist, to talk about what women in midlife actually need to do to protect their bones, build muscle, and stay strong for life. You'll learn why the cardio-and-calorie-cutting approach so many women default to in perimenopause is working against them, and what the science says to do instead. Clio also busts the "I'll get bulky" myth, explains the link between falling oestrogen and all those mysterious aches and pains, and shares why strength training is the single best investment a woman can make in her future health. If you've ever wondered why your body feels different and what to actually do about it, this one's for you.

Clio Austin links

Website:
https://www.clioaustin.com.au/
Instagram:
https://www.instagram.com/menopause_exercisephys/
10 simple daily habits to help reduce belly fat in perimenopause 
https://clio-austin-d5e8.mykajabi.com/daily-habits

For more info on My Metabolic Action Plan go to : https://www.rlmedicine.com/map

Episode, show notes & transcript
https://www.rlmedicine.com/muscles-metabolism-and-menopause-with-clio-austin 

See omnystudio.com/listener for privacy information.

What if you could lower your risk of diabetes and heart disease without giving up the foods you love? In this episode, Dr Mary Barson chats with Dr Nelum Dharmapriya, a GP with over 30 years’ experience, who shares how she reversed her own pre-diabetes, regained her energy, and simplified her approach to health after years of doing “all the right things” without results. Dr Nelum shares practical, culturally sensitive strategies you can use straight away, including how to reduce your metabolic risk (especially if you have South Asian heritage), how to enjoy traditional foods without guilt or confusion, and one simple breakfast shift that can kickstart better energy, appetite control, and weight loss. If you’ve ever felt stuck, frustrated, or unsure what actually works, this episode will give you clarity and a plan you can start today.

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Connect with Dr Nelum Dharmapriya

 Website: Whole Food Revolution - Holistic Health Coaching for Women 40+ 
👉 https://www.wholefoodrevolution.com.au/ 

Facebook: Whole Food Revolution 
👉 https://www.facebook.com/share/1GP8K1fqHr/?mibextid=wwXIfr 

YouTube: Whole Food Revolution 
👉 https://youtube.com/@wholefoodrevolutionoz?si=w9DF0kfBynksLjmw 

Episode, show notes & transcript
https://www.rlmedicine.com/from-curry-and-carbs-to-metabolic-health-with-dr-nelum-dharmapriya 

See omnystudio.com/listener for privacy information.

Dr Mary Barson sits down with Dr Louise Phillips, a Queensland GP with over 20 years of experience, to talk about what’s really happening with metabolic health in Australia right now. They break down complex topics like insulin resistance and type 2 diabetes in plain, simple language, and explain why low-carb eating can be a powerful tool for improving your health. Dr Louise also shares insights into the challenges both patients and doctors face, including burnout, and offers practical advice on how to get the most out of your GP appointments and navigate the healthcare system with confidence. If you want to understand your metabolism, make sense of your health, and pick up tips for feeling your best, this episode is packed with helpful guidance. 

Dr Louise website:  https://lowcarbscripts.com/
Dr Louise available for consultation at Albany Creek Brisbane via https://www.radiusmedical.com.au/ 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/getting-better-care-in-a-busy-health-system-with-dr-louise-phillips 

See omnystudio.com/listener for privacy information.

In part 2 of this gut health deep dive, Dr Mary Barson continues her powerful conversation with gastroenterologist and microbiome expert Dr Paul Froomes. You’ll discover why the carnivore diet can calm symptoms at first but may harm your microbiome long term, how hidden chemicals in processed foods damage your gut lining, and what that means for inflammation, insulin resistance and chronic disease.

Dr Paul shares clear, practical steps to start healing your gut, from simple food changes to targeted microbiome testing that can uncover the real cause of long-standing bloating, pain and food intolerances. If you have an irritable bowel, feel confused by conflicting diet advice, or have ever been told “it’s just stress”, this follow-up episode will show you what’s really going on in your gut and what you can do about it. 

Website links:

• Website: themicrobiomeclinic.com.au 
• Instagram: @dr.paulfroomes 
• TikTok: @drpaulfroomes 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/microbiome-medicine-for-metabolic-health-with-dr-paul-froomes-part-2 

See omnystudio.com/listener for privacy information.

 Did you know the trillions of bacteria living in your gut could be contributing to weight gain, bloating, anxiety, and even depression? In this episode, Dr Mary Barson sits down with Melbourne gastroenterologist Dr Paul Froomes — a gut health expert with over 30 years of experience — to unpack the science of the microbiome in plain English. You'll learn why "functional" gut conditions like IBS are very real (not just in your head), how the food you eat directly shapes your gut bacteria, and how a dysbiotic microbiome can make you absorb more calories, crave sugar, and become insulin resistant. This is part one of a two-part conversation you won't want to miss. 

Website links: 

• Website: themicrobiomeclinic.com.au/ 
• Instagram: @dr.paulfroomes
• TikTok: @drpaulfroomes

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/microbiome-medicine-for-metabolic-health-with-dr-paul-froomes-part-1 

See omnystudio.com/listener for privacy information.

Did you know your gut and brain are in constant conversation -  and what they say to each other could be driving your cravings, low mood, and brain fog? In this episode, Dr Mary Barson and Dr Lucy Burns break down the gut-brain axis in plain English: what it is, why it matters, and how poor food choices, chronic stress, and lack of sleep can throw it off balance. Learn how certain gut bacteria send signals that make you crave sugar - and how to starve them out. Plus, discover simple, science-backed ways to calm your nervous system, reduce cravings, lift your mood, and even support your immune system. If stress or food cravings sometimes feel out of control, this episode is for you. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/the-gut-the-brain-and-emotional-eating 

See omnystudio.com/listener for privacy information.

Ever wondered what "fibre maxing" actually means — and whether it's helping or harming your gut? In this episode, Dr Mary Barson and Dr Lucy Burns cut through the 2026 social media hype to give you the real science on gut health. You'll learn why not all fibre is equal, how the processed food industry is health-washing its products, and what's actually damaging your gut lining without you knowing. Plus, you'll walk away with simple, practical steps you can take from your very next shopping trip to start building a healthier, happier gut.

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript https://www.rlmedicine.com/how-to-improve-your-gut-health 

See omnystudio.com/listener for privacy information.

Having personally seen how changing food transformed her depressed husband’s and anxious daughter’s lives, speaker, researcher and author Belinda Smith is on a mission to show that nutrition sits at the heart of our physical and mental health. In this episode, Dr Lucy Burns talks with Bel, one of Australia’s leading independent voices for children’s health, author of The Lunchbox Effect and founder of The Root Cause. You’ll hear how our kids’ lunchboxes became a snacking trap, how ultra-processed foods affect mood, learning and behaviour, and the simple changes that can protect your child’s mental health without making food a battleground.

The Root Cause
Website: therootcause.com.au
Facebook: https://www.facebook.com/theRootCauseAU/
Instagram: https://www.instagram.com/therootcauseau/

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/

Episode, show notes & transcript 
https://www.rlmedicine.com/what-should-i-feed-my-kids-with-belinda-smith 

See omnystudio.com/listener for privacy information.

Are you worried that holidays will ruin your health progress? In this episode, Dr Mary shares her real-life experience of travelling to Japan with kids and how she stayed on track without being perfect. You'll learn how to enjoy holidays without the "all or nothing" mindset that leads to weight gain and regret. Discover practical tips for handling plane food, navigating buffet breakfasts, and making smart choices in unfamiliar food environments. Dr Mary and Dr Lucy bust the myth that you need to choose between having fun on holidays or maintaining your metabolic health. You'll find out how to use a flexible framework that works anywhere in the world, so you can come home without needing a reset or feeling guilty. This episode will help you enjoy your next holiday whilst protecting your health goals.

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/

Episode, show notes & transcript 
https://www.rlmedicine.com/stay-healthy-on-holidays-without-missing-out 

See omnystudio.com/listener for privacy information.

At 70, Maria thought weight gain, joint pain and exhaustion were just “old age” – until her cardiologist referred her to Real Life Medicine and she discovered powerful hormonal drivers like insulin and leptin resistance were behind her constant hunger and weight struggles, not a lack of willpower. In this episode, you’ll hear how a simple “metabolic reset”, by changing what she ate combined with practical mindset tools helped her lose weight and improve her metabolic hormones. This resulted in switching off the constant food noise, calm her IBS and inflammation, and gain the energy to run around with her grandchildren again. If you feel stuck, scared of “giving up carbs”, or worried it’s too late to change, Maria’s story shows how small doable steps, powerful education and the right support can transform your health and your future at any age.​ 

Start where you are. Take the next small step.
 My Metabolic Action Plan (MyMAP) begins February 14, and doors are closing soon. 👉 Save your spot today 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript 
https://www.rlmedicine.com/its-never-too-late-to-get-healthy 

See omnystudio.com/listener for privacy information.

I know what to do, I just don’t do it.” If that sounds like you, this episode is for you. Dr Mary and Dr Lucy unpack the “knowing–doing gap” in simple, practical language, so you can finally understand why you get stuck and stop calling yourself lazy or weak. You will learn why your brain clings to old habits, why pushing yourself with “a good kick up the pants” backfires, and what actually works instead. Tune in to pick up easy tools to lower overwhelm, work with your brain, and start doing the healthy things you already know you should be doing, in real life, for the long term.

Our My Metabolic Action Plan (MyMAP) is your chance to finally turn knowing into doing. It's time to build real health and lasting weight loss. Program starts February 14 — enrol now before the bonuses disappear in 2 days! 👉 www.rlmedicine.com/map

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/the-knowing-doing-gap 

See omnystudio.com/listener for privacy information.

“Can I ever eat sugar again?” Dr Mary Barson and Dr Lucy Burns unpack sugar and processed food addiction in a simple, hopeful way, so you can finally understand why you feel out of control around certain foods and what to do about it. You will learn Dr Lucy’s “three bucket” model of addiction, how food companies design products to hijack your brain, and why short “detox” breaks from ultra-processed food can calm cravings without focusing on dieting or willpower. Dr Mary shares practical “hot tools” for in-the-moment cravings and “cool tools” to build long-term emotional resilience, helping you move from feeling obsessed with sugar to feeling calm and in charge, while still leaving room for flexibility in the future. 

If you want real health and long lasting weight loss, you can start right now My Metabolic Action Plan is now available. 
👉 www.rlmedicine.com/map

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript 
https://www.rlmedicine.com/can-i-ever-eat-sugar-again 

See omnystudio.com/listener for privacy information.

Dr Mary and Dr Lucy lift the lid on your brain and reveal why you keep doing the things you don’t want to do, like eating when stressed, lonely, angry or bored. You’ll learn the two main jobs your brain has, why it clings to safety and quick rewards, and how this secretly sabotages your metabolic health and weight loss. They share simple tools like the SLAB acronym and tiny doable steps, plus powerful mindset strategies used in therapy, so you can soothe emotions without food and finally make changes that last. If you “know what to do” but still don’t do it, this episode will help you work with your beautiful brain, not against it. 

We’re excited to share that a brand-new program is launching in February 2026.  It’s your complete MAP to metabolic health — and you can join the waitlist now. 

➡️ www.rlmedicine.com/map 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/our-brain-has-2-jobs 

See omnystudio.com/listener for privacy information.

Is it hard to change your mind, even when you know something isn’t working for your health? In this episode, Dr Mary and Dr Lucy share why changing your mind is not a weakness but a powerful skill that can transform your weight, your metabolic health, and your life. Hear how science itself changes over time, why low carb went from “fringe” to guideline-backed, and what they now think about sweeteners as the evidence evolves. You will learn simple mindset tools to let go of old rules, reduce guilt, and make calm, confident choices that actually move you towards the life and body you want. 

Ready for your next step? Learn more about our Metabolic Action Plan here →  www.rlmedicine.com/map 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/its-okay-to-change-your-mind 

See omnystudio.com/listener for privacy information.

Insulin resistance is common, serious and often missed  and in this episode Dr Mary Barson and Dr Lucy Burns break it down in plain language so you can actually do something about it. You’ll learn what insulin resistance really is, why “normal” blood sugars can still mean trouble, the everyday signs your body is giving you, and the six simple Ss that help you lower insulin, reduce hunger and protect your long-term health. This is a clear, science-backed roadmap you can start using today, without extreme diets or complicated plans.

Learn more and take your next step with our Metabolic Action Plan here → www.rlmedicine.com/map 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/insulin-resistance-weight-loss-long-term-health 

See omnystudio.com/listener for privacy information.

If resolutions worked, you wouldn’t need to make them every year. Dr Mary Barson and Dr Lucy Burns unpack why most New Year’s resolutions fail and what to do instead in this episode of The Real Health and Weight Loss Podcast. Learn how concepts like the gap and the gain, micro clean slates, and the four-wheel-drive model can help you reset, build momentum, and make change feel achievable, without self-criticism. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/fresh-starts-and-clean-slates 

See omnystudio.com/listener for privacy information.

Ever wondered why weight loss competitions seem like a good idea but might actually be doing more harm than good? In this episode, Dr Lucy Burns and Dr Mary Barson break down why these "motivating" challenges are really just diet culture in disguise. You'll learn the red flags to watch out for, why shame doesn't lead to lasting change, and what actually works for long-term health. If you've ever felt like a failure for not losing weight fast enough, this episode will help you see things differently and treat yourself with more kindness. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/why-we-reject-toxic-diet-trends 

See omnystudio.com/listener for privacy information.

Want to live longer and feel better without wasting money on shiny “biohacks”? In this episode, Dr Mary Barson and Dr Lucy Burns unpack what real longevity looks like – not just more years, but better years – and share the simple “Six S” foundations that protect your DNA, hormones, brain and metabolism: real food, sleep, strength, stress management, social connection and safe sunlight. You will learn why basics like muscle strength, circadian rhythm, insulin sensitivity and self-compassion beat expensive supplements every time, how small daily habits can switch on your body’s repair systems, and where things like cold plunges, saunas and creatine actually fit in.

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/the-lowdown-on-longevity 

See omnystudio.com/listener for privacy information.

Do you really need that post-workout protein shake, or is real food (and simple habits) enough for great health? In this episode, Dr Mary Barson and Dr Lucy Burns unpack the difference between training for performance and training for health, explain why “gym bro” advice often doesn’t suit everyday women, and show how small, consistent choices like fasting, strength work and low-carb real food can boost metabolic health without endless rules. Listen in to learn when fasted exercise is helpful, how to tell if you personally do better eating before or after a workout, and easy ways to get enough protein without relying on ultra-processed shakes.

Website links: 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/should-i-drink-a-protein-shake-after-exercise 

See omnystudio.com/listener for privacy information.

Learn when supplements like chromium and milk thistle might help and when they won’t! Like many supplements, they’re not magic fixes! Dr Mary Barson and Dr Lucy Burns explain why real food, good sleep and movement matter most for your health and weight loss. You’ll find out what to look out for before spending money on supplements, plus get their easy six steps for success you can start today. Listen and discover what really works for better health! 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript
https://www.rlmedicine.com/are-chromium-or-milk-thistle-useful-for-weight-loss 

See omnystudio.com/listener for privacy information.