Can You Be Fat and Fit? Examining the Relationships Between Weight, Health, and FitnessWe delve deep into the debate about whether you can be fat and fit. Inspired by recent books critical of diet culture, we explore the literature, discuss the impact of language changes in medical terminology, and the intricacies of BMI and waist measurements as indicators of health.

We also touch on the misunderstood relationship between adipose tissue and chronic diseases, and the importance of functional fitness.

Towards the end, we highlight personal experiences and challenges with weight loss medications.

Join us for an enlightening discussion that balances scientific insights with practical advice.00:00 Introduction to the Iron Prescription Podcast00:24 Debating Diet Culture and Health Assumptions02:05 Defining Fat and Fitness05:19 BMI and Its Controversies07:41 Functionality Over Measurements18:04 Personal Fat Threshold and Health Risks22:39 The Impact of Weight on Performance and Health27:35 Understanding BMI and Obesity Categories29:33 The Impact of Visceral Fat31:20 Non-Alcoholic Fatty Liver Disease33:46 Fitness and Health Indicators36:57 Weight Loss Injections Experience42:26 Addressing Weight Stigma and Misconceptions45:01 Concluding Thoughts and Comments

In this episode, we have a deep-dive discussion on the world of supplements. We explore personal supplementation habits, touch on the evidence behind Omega-3, Vitamin D, Creatine, Magnesium, and collagen, and discuss their effectiveness and safety. The conversation also addresses the placebo effect, the power of marketing in the supplement industry, and the challenges in navigating unregulated products. Tune in to get an informed perspective on which supplements might be worth your investment and which could be doing more harm than good.

00:00 Introduction to Supplements

00:37 Personal Supplement Regimens

01:55 Vitamin D: Benefits and Controversies

08:24 The Placebo Effect in Supplements

12:17 Magnesium: Uses and Evidence

19:13 Supplement Industry and Regulation

21:56 Weight Loss Injections: Personal Experience

23:22 Continued Loss in Clinical Trials

23:44 Fish Oil and Omega Supplements

23:59 Mediterranean Diet and Health Benefits

26:09 Glucosamine and Arthritis

27:12 Aspirin: Benefits and Risks

29:33 Vitamin D and Individual Variation

34:44 Collagen Supplements: Hype vs. Reality

40:05 Creatine and Cognitive Benefits

41:03 CBD Oils and Cannabinoid Receptors

42:36 Upcoming Topics and Conclusion

In this second episode of the Iron Prescription, Stuart and Lynette discuss some of the downsides of exercise, both psychologically and when injuries happen.

How to adapt when you can't do what you've always done.

Also discussed is the utility of data and measurements as they relate to exercise and whether they can be a help or a hindrance.

Medical doctors Lynette and Stuart chat about who they help as doctors and as personal trainers and why they do both these jobs.

Getting older can bring with it a host of health issues you didn't ask for. Is this the same as ageing?

Can you really make a difference to your trajectory of ageing? If so what things make a difference.

Discussing this from a perspective of over 20 years clinical experience.

Everyone is talking about weight loss injections and they are here to stay.

We discuss how they work, what you can expect, what the risks are and what happens when you stop them.

In this episode we talk about some of the misconceptions around training for strength. 

Why your program design really matters if you want the right results.

Why your health will suffer if you don’t prioritise strength. 

What you should add to your diet if you care about building and maintaining strength. 

Should you take a statin if you are offered one?

How do you really understand the risks and benefits if all you've had is a text message from your practice?

What can you do instead if you don't want to take one?

We discuss our approach to this hot topic that seems to generate a lot of heated debate for most people in the 2nd half of life.

If you want to see what your risk score is with the most sophisticated calculator, you'll find it here:

https://qrisk.org/

But remember you can't have a risk of 0% unless you're a bot.

You can contact Lynette for coaching at

lynette@prescriptionstrength.co.uk

In this episode we discuss what Stuart has taken away from a recent trip to work with the RedTribe community charity in South Kenya.

More information on their work can be found here https://www.redtribe.org

We talk about what life is like for people who live a traditional tribal life, but are facing the challenges of globalisation knocking at the door.

We also discuss how health expectations and habits really alter our experience of illness.

The documentary referred to at the end is available to see here.https://youtu.be/K6c50ynY6oo?si=RLU_Xt6nfYdv3Ic7

For further information on working with Lynette, contact at www.prescriptionstrength.co.uk

We discuss the topic of testosterone in health and training.

It can be good, great in fact, but like everything it can have a down side.

In this episode we talk about how we approach depression in the consultation and the complexities of bringing exercise and activity into the discussion. We discuss the role of medication in the short and longer term, the evolutionary mechanisms that have ensured we've evolved to feel better when we move and we catch up on how our respective challenges are shaping up.

Debunking Sleep Myths with Dr Lynette Ewart: From Perfect Sleep to Insomnia Solutions

In this episode of the Prescription Strength Podcast, host Dr. Lynette Ewart, a GP and personal trainer, delves deep into the world of sleep with sleep expert Dr Eidn Mahmoudzadeh of The Sleep Project. They discuss common myths around sleep, especially the misconception that everyone needs eight hours of sleep. 

Audience will learn about individual sleep needs, the impact of anxiety on insomnia, and practical steps to improve sleep initiation. The conversation also covers the misuse of sleeping pills, the role of melatonin, and the pros and cons of napping. 

Tune in to get evidence-based advice on achieving better sleep without falling for fear mongering and commercial gimmicks.

To work with Dr Lynette Ewart visit www.prescriptionstrength.co.uk

To work with Dr Eidn Mahmoudzadeh visit www.thesleepproject.life 

00:00 Introduction to the Podcast

00:21 Debunking Sleep Myths

01:32 The Impact of Sleep Duration

03:27 Personal Experiences with Sleep

05:22 Sleep and Anxiety

13:16 Practical Sleep Tips

20:55 Handling Sleep Interruptions

29:16 The Science Behind Sleep

34:22 Sleep and Weight Loss

36:32 Hormonal Changes and Hunger

37:39 Sleep Deprivation and Impulse Control

39:30 Sleep Apnea and Obesity

40:46 Chronic Conditions and Sleep

41:35 Sleeping Pills: Short-Term vs Long-Term Use

46:58 Melatonin: Uses and Effectiveness

55:43 Napping: Benefits and Drawbacks

01:05:09 The Sleep Project: Services and Support

Understanding and Managing Chronic PainIn this episode of the Iron Prescription Podcast, Drs. Lynette and Stuart discuss the growing issue of chronic pain and the use of therapeutic cocktails to manage it. They explore the differences between acute and chronic pain, the complexities of chronic pain management, and the role of psychological factors in pain perception. They also touch on the body's natural pain relievers, the importance of exercise and rehabilitation, and the impact of unprocessed trauma on chronic pain. The episode highlights the need for a patient-driven approach to managing pain and the importance of understanding and addressing the multifaceted nature of chronic pain.00:00 Introduction to the Iron Prescription Podcast00:40 Discussing Chronic Pain and Therapeutic Cocktails02:38 Understanding Chronic Pain: Definitions and Experiences05:28 The Role of Painkillers and the Brain's Pain Signals07:52 Challenges in Managing Chronic Pain15:49 Gender Differences in Pain Perception and Acceptance18:46 The Impact of Trauma on Chronic Pain22:18 Understanding the Body's Response to Pain23:11 The Power of Expectation in Pain Perception24:03 Perception of Pain in Extreme Conditions27:08 The Role of Pain Clinics and Rehabilitation29:31 Challenges in Managing Chronic Pain32:14 The Emotional and Social Aspects of Pain37:54 Medication and Pain Management39:37 Conclusion and Final Thoughts

In this episode of the Iron Prescription Podcast, Drs. Lynette and Stuart are joined by Dr. Samantha Lewis, a clinical psychologist specialising in neurodiversity assessments in adults.

The discussion delves into adult ADHD, its misconceptions, and the evolution of understanding this condition over the past 20 years.

Dr. Lewis explains the symptoms, impacts, and the importance of a thorough diagnostic process for ADHD. The conversation also explores the role of exercise, medication, and strategies in managing ADHD effectively, as well as addressing society's response to neurodiversity.

Dr Lewis can be reached by emailing DrSamanthaLewis@protonmail.com

Join The Iron Prescription Podcast Inner Circle and have a say in what topics we discuss .

www.theironprescription.co.uk

00:00 Introduction to the Iron Prescription Podcast

00:24 Meet Dr. Samantha Lewis: Expert in Adult ADHD

01:02 Understanding ADHD: Symptoms and Misconceptions

02:00 The Evolution of ADHD Diagnosis

03:06 ADHD in the Modern World

06:32 Challenges in Diagnosing ADHD

18:08 ADHD and Medication

20:49 Harnessing ADHD Strengths

31:27 Medication and Personal Choice

32:15 Understanding ADHD Medication

32:48 The Orchestra Analogy

33:14 Balancing Medication and Personality

34:46 Societal Views on Neurodiversity

35:59 ADHD in the Public Domain

36:48 Misconceptions and Labels

38:14 Trauma and ADHD

40:40 ADHD in the Criminal Justice System

47:04 Challenges in Adult ADHD Support

51:44 Exercise and ADHD

57:36 Final Thoughts and Contact Information

In this episode of the Iron Prescription Podcast, Drs. Lynette and Stuart discuss their personal and professional experiences with prostate cancer.

Dr. Stuart shares his firsthand account of being diagnosed with prostate cancer, the various treatment options he explored, and the significant role fitness played in his recovery.

He also addresses the misconceptions about fitness providing complete immunity against cancer and emphasises the importance of regular screenings and trend analysis for early detection.

The conversation highlights the psychological and physical challenges faced by cancer patients and the role of fitness in improving recovery outcomes.

The episode provides valuable insights for listeners on managing health, particularly for those at risk or diagnosed with prostate cancer.

00:00 Introduction to the Iron Prescription Podcast

00:25 Discussing Cancer and Fitness

00:55 Personal Cancer Journey

02:06 Chris Hoy's Cancer Diagnosis

03:13 Discovering Prostate Cancer

04:48 PSA Testing and Diagnosis

10:34 Treatment Options and Decisions

15:29 Surgery and Recovery

20:50 Reflections on Fitness and Recovery

23:31 The Emotional Rollercoaster of Cancer Diagnosis

24:22 Mental Impact and Health Anxiety

24:37 Prostate Cancer Symptoms and Guilt

26:00 Psychological Effects and Support Systems

28:00 Sexual Inequality in Cancer Treatment

29:52 Erectile Dysfunction Solutions

32:46 The Importance of Fitness in Recovery

35:11 Administrative Burden of Being a Patient

38:06 PSA Testing and Screening Debate

41:48 Genetic Testing and Family History

45:01 Final Thoughts and Recommendations

In this conversation, host Lynette interviews Jess Wall, a psychological skills mentor from CHIMP Management, discussing the CHIMP model developed by Professor Steve Peters.

Jess introduces herself and her role, elaborating on how the CHIMP model helps understand human behavior by exploring the neuroscience behind it. She shares her personal journey to joining CHIMP Management and explains various aspects of the model, including the interaction between the CHIMP and human parts of the brain, and how they impact habits and behaviors.

The discussion covers practical applications, such as behaviour change, procrastination, and habit formation, emphasising the importance of self-compassion, planning, and understanding one's chimp to achieve lasting change.

The episode concludes with Jess providing resources and recommendations for utilising CHIMP Management's tools and courses to improve mental well-being.

In this episode, we talk about our journey towards improving our podcast audio quality, inspired by a technical glitch from our previous episode. We then dive into the topic of health anxiety, sharing personal definitions and experiences. We discuss how intrusive thoughts about one's health can be overwhelming and how prevalent this issue is today. We highlight the therapeutic benefits of exercise, explaining how physical activity can help manage anxiety by occupying mental bandwidth and providing physical reassurance. We share our personal stories and experiences, including a recent marathon run and how we used fitness to cope with medical treatments and stress. We also touch on the limitations of using Google for self-diagnosis compared to professional medical advice. The conversation includes practical tips for managing health anxiety, like clear communication with healthcare providers and considering professional psychological help when necessary. We wrap up by announcing the topic for our next episode: cancer.

00:00 Introduction and Audio Upgrade

01:01 Discussing Health Anxiety

01:47 Defining Health Anxiety

03:37 Impact of Information Overload

04:41 Role of Medical Profession in Health Anxiety

07:27 Google and Health Anxiety

13:09 Personal Experience with Health Anxiety

13:35 Exercise as a Remedy for Health Anxiety

20:55 Marathon Experience and Pain Reframing

23:11 The Mind Game of Marathon Running

23:53 Fuelling Strategies for Marathon

24:35 Experiencing the Marathon on Mounjaro

24:59 Overcoming the Wall at Mile 18

26:34 The Role of Exercise in Cancer Recovery

27:26 Challenging Health Anxiety with Exercise

28:03 The Reassurance Paradox in Anxiety

37:12 The Impact of Media on Anxiety

38:55 Managing Anxiety with Exercise and Professional Help

40:46 Conclusion and Upcoming Topics

Lifting and Life Lessons with a 70-Year-Old Powerlifter

Join host Dr. Lynette Ewart on the Prescription Strength Podcast as she delves into an inspiring conversation with Diane, a 70-year-old competitive powerlifter. Discover how Diane navigated the fitness landscape, from feeling daunted entering a gym to becoming a seasoned competitor, lifting weights heavier than many half her age. They discuss the importance of muscle mass, overcoming injuries, maintaining a healthy diet, and the critical element of consistency. This episode provides practical insights and motivational advice for anyone considering starting their fitness journey, especially women who might feel sidelined by societal expectations. Don't miss this empowering episode filled with real-life experiences and valuable fitness tips.

00:00 Introduction to the Podcast

00:19 Dan's Journey to the Gym

01:15 Finding the Right Trainer

04:05 The Importance of Lifting Properly

07:16 Transition to Competitive Powerlifting

11:33 Diet and Protein Focus

14:29 Managing Weight and Health

27:07 Training Routine and Competition Prep

27:31 Pre-Competition Training Routine

27:58 Training Schedule and Family Life

29:04 Training Sessions and Exercises

29:44 Importance of a Good Trainer

30:07 Managing Training Blocks and Plateaus

32:17 Dealing with Injuries

33:13 Consistency and Motivation

36:03 Cardio and Conditioning

41:28 Supplements and General Health

44:58 Starting Late and Staying Consistent

48:38 Final Thoughts and Encouragement

Understanding Physiotherapy: Myths, Realities, and Patient CareIn this episode, Lynette interviews Adam, an NHS physiotherapist with a significant online presence, to discuss common misconceptions about physiotherapy and the realities of the profession. Adam emphasizes the importance of proper diagnosis, especially in managing musculoskeletal issues like back pain. He narrates his personal experience with a severe back injury and highlights the value of shared experience in patient care. The discussion also touches on the cultural myths surrounding posture, the limited yet specific role of Pilates, and the deceptive allure of immediate treatments versus allowing natural healing over time. The challenges posed by varied opinions from different healthcare providers (e.g., chiropractors, osteopaths) are highlighted, stressing the need for patient education to sift through overwhelming and often conflicting information. The episode wraps up by reinforcing that patience, self-care, and evidence-based practices are key to effective physiotherapy.

Adam is on Instagram @adammeakins & his website is https://www.adammeakins.com00:00 Introduction and Greetings00:37 Understanding Physiotherapy: Common Misconceptions02:18 Personal Journey into Physiotherapy03:16 Challenges in Physiotherapy Practice05:58 The Role of Physiotherapists in the NHS06:56 Patient Beliefs and Misconceptions07:58 Dealing with Mixed Messages in Healthcare15:14 Personal Experience with Injury22:02 The Debate on Imaging and Diagnosis27:04 Human Nature in Healthcare Decisions27:26 The Basics vs. Online Fitness Fads28:21 Debunking Functional Training Myths29:34 Pilates and Back Pain: Myths and Realities31:37 Strength Training for Women: Breaking the Myths33:52 Physiotherapy vs. Osteopathy vs. Chiropractic39:14 The Challenge of Doing Nothing in Healthcare41:43 Emerging Treatments in Physiotherapy42:44 Frozen Shoulder: Diagnosis and Treatment46:17 The Importance of Patience in Healing

In this episode of the Prescription Strength Podcast, I talk to one of my clients Anne, an experienced Pilates instructor who took me to task after a previous episode when I shared a negative experience of Pilates. 

We delve into common misconceptions about Pilates, particularly its efficacy for back pain, and the differences between commercial gym classes and smaller, community-focused Pilates sessions. 

The instructor shares personal success stories of clients improving their health and mobility through Pilates. 

Listeners are encouraged to embrace movement and consider Pilates for various health benefits, including improved posture, reduced pain, and enhanced overall well-being.

00:00 Introduction to the Podcast

00:19 Debunking the Pilates Myth

03:34 The Essence of a Good Pilates Class

05:15 Personalised Pilates Instruction

08:40 Pilates for Health and Recovery

12:28 Success Stories and Real-Life Impact

22:57 Understanding Different Perspectives on Posture and Alignment

23:47 The Importance of Soft Tissue in Pain Management

24:20 Addressing Misconceptions About Bulging Discs and Joint Wear

25:49 Impact of Modern Lifestyle on Bone Health

30:35 Finding the Right Pilates Class for You

33:23 Advice for Pilates Beginners

34:57 The Role of One-to-One Sessions in Pilates

41:35 Building Community Through Pilates

42:53 Final Thoughts and Encouragement

Navigating Nutrition and Menopause with Emma Bardwell: I chat to Emma Bardwell, registered nutritionist and author of The 30g Plan.

We discuss the role of nutrition in women's health, particularly during menopause. Emma shares her personal experience with perimenopause and explains common symptoms that lead women to seek nutritional advice.

We discuss the importance of protein and fibre in diet, the impact of social media on health perceptions, and debunk myths around superfoods and supplements.

Emma emphasises practical approaches to nutrition and mentions her book 'The 30g Plan,' and we reflect on how GPs and nutritionists can better collaborate for patient care.

Emma can be reached at https://www.emmabardwell.com

Her book is available on Amazon and all book retailers. 00:00 Introduction to the Podcast00:12 Guest Introduction and Focus on Women's Health01:00 Challenges Faced by Women in Midlife02:27 The Role of Nutrition and Initial Consultations07:17 Common Patterns and Misconceptions11:55 Importance of Protein and Fiber17:06 Debunking the Superfood Myth21:50 Making Decisions and Exit Plans22:38 Aggressive Marketing and Unrealistic Health Claims24:16 GPs and Nutritionists Collaboration28:17 The Gluten and Sourdough Debate36:48 Practical Dietary Advice40:08 Final Thoughts and Where to Find More Information

In this episode of the Prescription Strength Podcast, Sally joins to discuss the growing issue of vaping and smoking among teenagers. 

Sally represents a program developed from the University of Leeds's research, designed to prevent these habits through evidence-based interventions.

The discussion covers the scale of the problem, the appeal of vaping to teenagers, and the essential role of education and early intervention. 

The episode also delves into the details of the 'Intent' program, including its implementation in schools and its effectiveness in reducing youth vaping and smoking. 

The conversation highlights the importance of addressing misinformation and understanding the nuances behind teenage behaviours towards these substances.

For more information on the project visit: https://intent.evidencetoimpact.com/

00:00 Introduction and Guest Welcome

00:30 The Scale of the Vaping Problem

01:21 Personal Experiences and Observations

04:46 The Intent Program Overview

05:49 Current Vaping Environment in Schools

10:46 Legislation and Accessibility Issues

20:44 Program Implementation in Schools

23:42 The Challenge of Changing Habits

24:08 Specific Strategies for Success

25:49 Understanding Addiction and Dependency

29:22 The Role of Schools in Addressing Vaping

32:53 Parental Involvement and Communication

34:26 The Influence of Social Media and Role Models

37:57 Concluding Thoughts and Call to Action

In this episode of the Prescription Strength Podcast, host Lynette is joined by Dr. Claire Davies, a GP in Hackney and a coach for female doctors at crossroads in their lives. 

They discuss the importance of being heard as a patient, the challenges within the healthcare system, and the parallels in patient experiences for both medical professionals and general patients. 

Dr. Davies shares insights from her contributions to the book 'The Doctor is the Patient,' and they explore strategies to improve communication, patient confidence, and the crucial role of holistic care. 

The conversation concludes with methods to build patient confidence and the potential benefit of coaching to navigate the healthcare system effectively.

00:00 Introduction to the Episode

00:49 The Catalyst for the Conversation

03:18 The Doctor-Patient Dynamic

07:27 Challenges in Healthcare Continuity

14:58 The Impact of Stress on Health

22:34 Navigating the Healthcare System

27:51 Addressing Patient Concerns Early

29:41 The Importance of Second Opinions

33:37 Technological Advances in Consultations

37:32 Building Confidence and Self-Care

39:24 Coaching for Personal Growth

48:18 Final Thoughts and Contact Information

You can reach Claire on Instagram @dr_claire_davies.  

Or on Linkedin  https://uk.linkedin.com/in/rebelconfidenceformedicalwomen

and her website www.drclairedavies.co.uk.

Acceptance and Commitment Therapy for Life-Changing Diagnoses with Dr. Ceara ClarkeIn this episode, Dr. Ceara Clarke, a clinical psychologist in a large NHS hospital, discusses Acceptance and Commitment Therapy (ACT) and how it helps patients move forward after life-changing events or diagnoses.

The conversation covers practical strategies for dealing with anxiety, stress, and the psychological impact of chronic illness.

Dr. Clarke shares insights on the importance of values, self-compassion, and resilience, offering valuable tools for those navigating significant health changes.00:00 Introduction and Technical Notes00:32 Meet Dr. Ceara Clarke00:56 Discussing Acceptance and Commitment Therapy (ACT)01:27 Initial Patient Interaction Scenarios06:32 Technical Difficulties and Continuation08:22 The Importance of Listening and Support10:23 Family Dynamics and Emotional Support11:08 Patient Stories and Peer Support14:07 Addressing Blame and Self-Compassion19:16 Understanding the Fight or Flight Response40:59 The Role of Values in ACT Therapy47:08 Exercise: Discovering Your Values49:22 Understanding Personal Values50:47 Practical Strategies in ACT51:42 Behavioral Exercises and Follow-ups53:46 Dealing with Thoughts and Feelings55:47 Thought Diffusion Techniques57:15 Acceptance and Commitment in Daily Life01:01:19 Self-Compassion and Managing Criticism01:07:36 The Importance of Being Present01:14:47 Adapting to Life Changes01:24:45 Resources and Recommendations

Debunking Health Myths and Fad Diets with Craig JacksonIn this episode of the Prescription Strength Podcast, Dr. Lynette Ewart is joined by Craig Jackson of Craig Jackson Fitness. They discuss Craig's signature program, Breaking Fads, which aims to debunk widespread diet myths and promote sustainable health advice.

The episode dives into the origins and risks of popular diet trends, such as the carnivore diet, and addresses common medical myths, including the misconception that teething causes fever in babies. Dr. Ewart and Craig also explore the importance of strength training and routine in long-term health, the role of supplements, and practical advice for achieving balanced nutrition. Throughout, the emphasis is on education and sustainable lifestyle changes over quick fixes.

Craig can be found on Instagram at

https://www.instagram.com/craigjackson.fitness/?hl=en

Here is Breaking Fads link:https://breakingfad.craigjackson.fitness/breakingfads 

Starts 9th Feb, early access for spaces 28th Jan00:00 Introduction to the Podcast and Guest00:14 The Origin of 'Breaking Fads'02:40 Discussing Popular Diet Fads11:40 Medical Myths and Misconceptions17:15 The Truth About Supplements27:58 Debunking Calorie Tracking Myths28:22 Calorie Tracking for Education, Not Obsession29:28 Using MyFitnessPal as a Meal Planner30:56 The Importance of Nutritional Quality31:48 The Role of Fiber in Diet32:27 Calorie Counting Misconceptions35:41 Portion Control Strategies37:56 Medical Myths: Teething and Temperature41:38 The Dairy Debate43:51 The Importance of Protein Intake46:16 The Journey to Sustainable Habits50:58 Final Thoughts and Program Information52:35 The Role of Strength Training in Aging

This is the first Pocket Prescription — short episodes for people who want to think more clearly about health without the noise.

In this episode, I ask a simple question that’s harder than it sounds: what does being healthy actually mean?

Health isn’t how you look, and it isn’t always how you feel. Both are unreliable. Appearance can hide exhaustion, anxiety, or fragility. Feelings fluctuate with sleep, stress, hormones, and life.

Instead, this episode explores health as capacity — the ability to meet the demands of life, recover when things wobble, and continue. Not perfectly. Just sustainably.

Drawing on insights from great books such as The Seven Ages of Death, by Dr Richard Shepherd and Sod Sitting, Get Moving by Sir Muir Gray, I look at how the meaning of health shifts with age — from performance early on to resilience, independence, and margin later in life.

This isn’t about optimisation or transformation.

It’s about building something that lasts — and staying in the relationship with your health, even imperfectly.

Building Stronger Bones: The Importance of Proper Loading and Strength TrainingIn this episode, Dr. Lynette Ewart, with over 20 years of experience in the NHS and as a personal trainer, discusses the necessity of proper loading and strength training for maintaining bone health as you age.

She explains why gentle exercises like walking and stretching are not enough to keep bones strong. Dr. Ewart highlights the importance of planned, purposeful, and progressive strength training to reduce fracture risks and prevent frailty. She emphasises that bones respond to challenge, not comfort, and provides practical advice on safely incorporating strength training into daily routines. Tune in to learn actionable steps to keep your bones healthy and strong.00:00 Introduction: The Truth About Bone Health00:58 Common Advice and Its Shortcomings02:07 The Importance of Specificity in Exercise02:40 Why Gentle Exercise Isn't Enough03:17 The Science Behind Bone Loading04:44 Effective Bone Loading Strategies05:53 Common Fears and Misconceptions06:56 Conclusion: Embrace the Challenge

The Benefits of Strength Training for ArthritisDr. Lynette Ewart, GP and strength coach, dispels the myth that weight training is harmful to those with arthritis. She explains how strength training actually protects and benefits arthritic joints by increasing movement and nutrient flow to cartilage.

The video covers why avoiding strength training is a mistake, the physiological benefits of movement, and what an effective and safe training program should look like for arthritis sufferers.

Dr. Ewart emphasizes that pain doesn't always mean damage and highlights the importance of controlled, gradual, and consistent training.00:00 Debunking Myths About Arthritis and Strength Training00:38 Why Avoiding Strength Training Backfires02:23 Understanding Arthritis and Joint Health04:13 The Benefits of Strength Training for Arthritis06:54 Designing a Safe and Effective Strength Program08:18 Key Takeaways and Encouragement

Addressing Gender Disparities in CPR Training: An Urgent Call for Change

In this podcast, Chloe discusses the critical issue of gender disparities in bystander CPR administration, shedding light on the alarming statistic that women are significantly less likely to receive CPR than men. 

Originating from a Duke University study and supported by various other studies, Chloe shares her journey from discovering this issue to actively campaigning for the inclusion of female-bodied mannequins in CPR training sessions. She highlights how discomfort, fear of doing it wrong, and societal taboos contribute to this disparity. 

Chloe's petition aims to mandate the use of female mannequins in training to better prepare the public and ultimately improve survival rates for women. The conversation touches on the need for systemic changes in healthcare training and the importance of overcoming baseless fears of legal repercussions for CPR providers.

Please sign the petition here https://petition.parliament.uk/petitions/738976

00:00 Introduction to Gender Disparities in CPR

01:02 The Shocking Statistics

02:02 Barriers to Performing CPR on Women

03:53 Campaigning for Change

04:10 Training with Female Mannequins

10:08 Addressing Misconceptions and Fears

17:56 Support from Organisations

19:42 The Importance of Awareness and Conversation

20:16 Challenges in Women's Healthcare

21:43 The Petition Process Explained

24:11 Training on Female Mannequins

25:49 The Reality of CPR and AED Use

29:34 Encouraging Action and Overcoming Fear

32:49 Final Thoughts and Call to ActionAddressing Gender Disparities in CPR Training: An Urgent Call for Change

Reach Chloe on any of these platforms

https://substack.com/@everydaysteminist?r=1mdv9x&utm_medium=ios&utm_source=profile

https://youtube.com/@everydaysteminist?si=VZkXno79Hbdi83zO

https://www.tiktok.com/@everydaysteminist?_r=1&_t=ZN-93YyHKw3eTe

https://www.instagram.com/everydaysteminist?igsh=M25lejN1d3huY2Zw&utm_source=qr

Debunking the Myth: Can You Really 'Outrun' a Bad Diet?In this episode, I critically examine the popular saying 'You can't outrun a bad diet.'

Often touted as a physiological law, I delve into what this phrase actually means and whether it holds any truth. Through personal anecdotes and examples from my medical practice, I explore the nuanced relationships between diet, exercise, and overall health.

I argue that phrases like these can be harmful and distract from the real benefits of exercise. Ultimately, I advocate for integrating both nutrition and physical activity to achieve a balanced, healthy lifestyle.00:00 Introduction: Can You Outrun a Bad Diet?01:07 Debunking the Bad Diet Myth01:25 Real-Life Examples of 'Bad Diets'03:56 The Importance of Energy Balance05:07 Exercise vs. Diet: The Bigger Picture06:24 The True Benefits of Exercise08:09 Conclusion: Embrace Movement, Not Slogans

Welcome to Prescription Strength, where we explore practical advice for building and sustaining healthy habits.

In this Pocket Prescription episode, Dr. Lynette Ewart tackles a common but rarely discussed challenge: sticking with strength training even when you don’t love it. Whether you’re a few months into your routine and finding it a chore, or you’re just starting out, this episode is for you.

Dr. Lynette Ewart examines the myth that all good-for-you habits should eventually become enjoyable, introducing the concept of neutrality—accepting that some things are simply useful and functional, even if they don’t spark joy.

Drawing relatable comparisons to everyday tasks like working, brushing teeth, and even leisure screen time, she offers perspective on why consistency trumps perfection. This candid discussion reminds us that strength training is an investment in our future selves, and real progress is sometimes measured in just showing up, not always in dramatic results.

Tune in as Dr. Lynette Ewart shares honest, compassionate insight to help you stick with your training—not because it’s easy, but because it’s worth it.

A pocket prescription episode .

Episode Summary

If you’ve been diagnosed with high blood pressure, you’ve probably been told to walk more. That’s good advice — but it’s not the whole picture.

In this episode, I explain why resistance training is one of the most underused tools in blood pressure management. The evidence shows it can lower blood pressure just as effectively as cardio — while also improving metabolic health, vascular function, and long-term strength and independence.

We’ll cover:

• Why small reductions in blood pressure matter

• What strength training actually does to your blood vessels

• How it improves insulin sensitivity and metabolic health

• What this realistically looks like in a normal week

Cardio isn’t wrong. It’s just incomplete.

If you’re managing hypertension, strength training should be part of the prescription.

The video version of this episode is available on YouTube.

Pelvic floor symptoms are common, treatable, and don’t mean you have to give up exercise. In this episode, pelvic health physiotherapist Clare Bourne, author of Strong Foundations, explains what prolapse really is, how physio helps, and why strength training isn’t the enemy.

We discuss:

• What pelvic organ prolapse actually means (and why symptoms matter more than grades)

• Stress vs urge incontinence — and how treatment differs

• What happens at a pelvic health physio appointment

• Why “just do your Kegels” isn’t enough

• Bladder retraining and common irritants (caffeine, fizzy drinks, alcohol)

• The overlooked role of constipation

• Pessaries as practical support

• Lifting weights safely and confidently

Bottom line: Pelvic floor issues are not a life sentence. With the right guidance, most women can improve symptoms and stay active.

Book link: https://www.amazon.co.uk/Strong-Foundations-pregnancy-postpartum-perimenopause/dp/0008604223/ref=tmm_pap_swatch_0

Is Weight Training Safe with High Blood Pressure?

The Truth About Valsalva and Blood Pressure SpikesDr Lynette Ewart, an NHS GP and personal trainer, challenges fear-based advice that people with high blood pressure should avoid lifting heavy weights, bracing or the Valsalva manoeuvre.

She outlines who should be cautious, why fears are exaggerated and unfounded.

00:00 Myth Busting Warnings00:34 Why People Fear Lifting02:05 Blood Pressure Fluctuations03:09 Valsalva Explained04:39 Who Needs Caution05:33 How Hard To Train06:21 Fear Versus Progress06:55 Final Takeaways

Why Most People Over 50 End Up in A&E

Falls are one of the most overlooked threats to health and independence as we age—and they’re far more common (and serious) than most people realise.

In this Pocket Prescription episode, I explain why falls—not heart attacks—are one of the leading reasons people over 50 end up in A&E, and what actually happens after that fall that makes the difference between recovery and decline.

I cover:

• Why falls are so dangerous (beyond just fractures)

• The reality of hip fractures and loss of independence

• The “long lie” and why being unable to get up can be life-threatening

• The hospitalisation cascade: muscle loss, infections, and loss of confidence

• Why falls risk increases with age (strength, balance, and sensory changes)

• The surprising role of hearing loss in falls risk

• Common hazards at home that are often missed

Most importantly, this episode focuses on what you can actually do:

• How strength training reduces falls risk

• Simple ways to improve balance at home

• Why practising getting up off the floor matters

• Practical changes to make your home safer

• How to plan for a worst-case scenario

Falls are not just “bad luck” or clumsiness—they are predictable and, importantly, preventable.

If you want to stay independent, this is something worth paying attention to.

Links & resources:

• Download my free Start Strength Safely plan

• Join my weekly newsletter

• Age UK home safety checklist (falls prevention)

You can also listen to my full conversation with A&E consultant Professor Rob Galloway on how to stay out of hospital.

Emergency medicine consultant Professor Rob Galloway joins me to talk about what is really happening inside A&E departments across the NHS.

This conversation was prompted by an article Rob wrote describing the current pressures in emergency care — corridor care, ambulance delays, and the growing mismatch between what the NHS was originally designed to treat and the illnesses now filling hospitals.

We discuss why the system is struggling, the consequences for patients and staff, and why the solution isn’t simply more money but a fundamental rethink of prevention, primary care and how demand is managed.

Rob also shares the personal story behind his charity Rare People, which funds research into treatments for rare diseases following his daughter’s diagnosis with a rare genetic condition.

• Corridor care and the normalisation of unsafe conditions

• Ambulance delays and hidden system failures

• Why the NHS model struggles with chronic disease

• Risk in general practice and emergency medicine

• Defensive medicine and increasing investigation

• Lifestyle illness and demand on emergency services

• Falls, strength and long-term health

• Rare disease research and Rob’s charity Rare People

Rare People charity:

https://rarepeople.org

Download my FREE 3 day plan :Start Strength training Safely https://www.prescriptionstrength.co.uk/3-day-strength-start/Get my Weekly Newsletter here https://bit.ly/3LkdrLGIn this video I outline the reasons that get in the way for most people when it comes to starting strength training. Don't let that be you.

Eating disorders don’t just affect teenagers—and they don’t always go away.

In this episode, Rachel shares her experience of living with an eating disorder from adolescence into midlife, including how menopause and modern weight-loss culture triggered a relapse.

We talk about the difference between eating disorders and disordered eating, why many people don’t get help early enough, and what recovery really looks like in real life.

If your relationship with food has ever felt complicated, this will resonate.

We cover:

• Eating disorders in midlife

• Relapse and menopause

• Diet culture and workplace conversations

• Getting help (and barriers to it)

• What recovery actually looks like

What if anxiety isn’t just something that happens to you — but something you unknowingly keep feeding?

In this episode, I’m joined by psychotherapist and bestselling author Owen O’Kane to talk about his book Addicted to Anxiety and why anxiety can become so hard to break free from.

We explore the habits that feel helpful in the moment — Googling symptoms, checking, avoiding, seeking reassurance — and why they often make anxiety worse over time.

We also discuss why anxious thoughts aren’t facts, how anxiety shows up in the body, and why learning to tolerate uncertainty is often the turning point.

In this episode we cover:

• Why many people don’t realise how much anxiety is driving their behaviour

• How reassurance, checking and avoidance reinforce anxiety

• Why thoughts are not the problem — but what we do next is

• The link between anxiety and physical symptoms

• Why the body needs to be addressed, not just the mind

• How walking and simple regulation strategies can help

• Why anxiety is often learned — and can be unlearned

• What it actually looks like to recover

If you’ve ever found yourself stuck in overthinking, symptom-Googling or needing constant reassurance, this episode will give you a very different way to understand anxiety — and a way forward.

You’ve finished cancer treatment.

Now what?

Most people default to being cautious — and for good reason. But when caution turns into inactivity, it quietly works against you.

In this episode:

• Why fear and “being careful” can stall recovery

• What inactivity does to muscle, fitness and long-term health

• The evidence that exercise improves survival after cancer

• How to rebuild safely with simple, structured movement

The shift:

Rest helped you survive.

Now it’s time to rebuild.

• Start where you are — not where you were

• Build confidence through small, repeatable steps

• Aim for:

  • Regular walking

  • 2 strength sessions per week

• Fear will show up — that doesn’t mean you’re causing harm

Key Takeaways

In this episode, I’m joined by dietitian Victoria Schonwald to explore the link between eating disorders, malnutrition and brain function.

We discuss why restrictive eating doesn’t just affect the body—it changes the brain. And why, for many people, recovery isn’t about thinking differently first, but eating differently.

We cover:

• How malnutrition affects mood, anxiety and thinking patterns

• Why therapy alone can fall short without adequate nutrition

• The rise of disordered eating in midlife women

• The unintended consequences of weight loss injections

• Orthorexia and the growing fear of “unhealthy” food

• Why recovery is possible at any age

This is a practical, compassionate conversation about food, fear, and why the brain needs fuel to heal.

What happens when cancer treatment finishes, but nobody really tells you what comes next?

In this episode, I’m joined by Sarah Newman, a cancer and exercise specialist and founder of Get Me Back. Sarah shares her own story of being diagnosed with cervical cancer during pregnancy, going through intensive treatment, and then facing the part that often gets far less attention: life afterwards.

We talk about the shock of deconditioning, the fear of doing damage, outdated advice about lifting weights, and why rest alone is not enough when it comes to rebuilding after cancer. Sarah also explains how strength training, patience and the right support can help people reconnect with their bodies and regain confidence after treatment.

This is an important conversation for anyone recovering from cancer, supporting someone who is, or working with patients who feel a bit abandoned once treatment ends.

Sarah’s work: Get Me Back

Website: https://www.getmeback.uk

If you enjoyed this episode, please follow, rate and share the podcast.

If you want, I can also give you 5 alternative title options that are slightly punchier, sadder, or more hopeful depending on the angle you want.

Patients aren’t just turning up with symptoms anymore — they’re turning up with diagnoses, treatment plans, and a feed full of advice.

In this episode, I’m joined by Deb Cohen — former BMJ investigative journalist and co-author of Bad Influence — to unpack how the internet has reshaped health information, trust, and the doctor–patient relationship.

We talk about the rise of “Dr TikTok,” why algorithms feel like they know you better than you know yourself, and how perfectly reasonable curiosity can turn into confusion, anxiety, and unnecessary interventions.

This isn’t about blaming people for getting it wrong. It’s about understanding the system we’re all now navigating.

Deb’s book:

Bad Influence: How the Internet Has Hijacked Our Health

Available in hardback and audiobook

Time stamps:

00:00 Podcast Welcome

01:21 Debs Journalism Journey

02:22 Pandemic Shift to Social

03:08 Dr TikTok Moment

04:18 Fertility Test Wakeup

05:10 Facebook to TikTok Era

07:40 Algorithms and Trust

12:00 Self Diagnosis Loops

16:25 NHS Distrust and Fixes

19:01 Borrowed Legitimacy

21:26 Stories vs Evidence

23:30 US Model Goes Global

26:09 Influencers Selling Drugs

28:03 Doctor Influencer Ethics

28:45 IV Drips and Red Flags

31:58 Spotting Conflicts and Hype

35:57 Tech Bro Health Mindset

37:42 Wearables Scans and Cascades

41:51 Private Tests NHS Fallout

43:41 NHS Gaps and Private Clinics

46:44 AI Regulation and Hope

49:51 Using the Internet Wisely

51:20 Book Wrap Up and Thanks

When you know what you “should” do but still can’t make yourself do it, it’s easy to assume you’re the problem.

In this episode, I’m joined by GP and Chimp Management director  Dr Sarah Caddy to break down procrastination and perfectionism using the Chimp Model from Professor Steve Peters.

We explore why capable, intelligent people still get stuck, how perfectionism quietly fuels avoidance, and why motivation is the least reliable part of the process.

This is a practical conversation about what’s actually going on in your brain when you delay, overthink, or wait for the “right time” — and how to start working with it instead of fighting it.

We cover:

• why procrastination isn’t laziness

• how perfectionism drives inaction

• the role of habits, beliefs and self-image

• why motivation fades (and what matters more)

• making a plan that works on your worst day

• how comparison and marketing hijack your thinking

• simple ways to get unstuck and take action

Links:

• The Chimp Paradox

• A Path Through the Jungle

• Chimp Management

If you’ve ever thought “I know what to do, I just can’t make myself do it,” this will make uncomfortable amounts of sense.

If your weight is creeping up and you’re convinced nothing has changed—you’re probably right. But that doesn’t mean nothing has changed.

In this Pocket Prescription episode, I break down why weight gain in midlife often feels confusing and unfair. We cover:

• Why weight gain tends to happen in seasonal spikes, not a straight line
• How muscle loss (and body composition changes) quietly shifts the rules
• The reality of busier lives, less movement, and more sitting
• Why sleep and recovery matter more than you think

This isn’t about blame or “trying harder.” It’s about understanding what’s actually going on so you can decide what’s worth changing.

No hacks. No shortcuts. Just the basics—done properly.

Losing weight is often seen as the hard part. It isn’t.

In this episode, I’m joined by psychologist Dr Courtney Raspin, co-author of The Weight Loss Prescription, to talk about what actually happens after the weight comes off—and why this is where most people struggle.

We explore the gap between weight loss and weight maintenance, particularly in the context of weight loss injections. Because while these medications can be incredibly effective, they don’t solve the underlying behaviours, habits, and psychological patterns that determine what happens next.

This is the part of the conversation that often gets missed: the “exit plan.”

About the book

The Weight Loss Prescription by Dr Courtney Raspin and Dr Max Pemberton brings together the medical and psychological sides of weight loss—particularly in the context of modern treatments like GLP-1 medications.

It’s not a quick fix guide. It’s a framework for what happens after.

Most people think their eating habits come down to discipline. I don’t think that’s true.

In this Pocket Prescription episode, I talk about one of the biggest things people overlook when they’re struggling with food, weight, or health habits: their environment.

Because whether it’s the food in your cupboards, the people around you, your stress levels, your routine, or simply what’s constantly within arm’s reach, your environment quietly shapes your behaviour all day long.

And if you’re relying on willpower alone while surrounded by things working against you… that’s a very difficult battle to win.

In this episode, I explore:

• Why eating habits are rarely just about motivation
• The hidden influence of your home and daily surroundings
• Why “nothing has changed” often isn’t actually true
• How modern environments make overeating incredibly easy
• The difference between blame and understanding
• Simple ways to make healthier choices feel easier without relying on constant self-control

A short, practical episode about why behaviour makes a lot more sense once you stop viewing it as a personal failing.

The video version of this episode is also available on YouTube.

Cortisol has become the internet’s favourite explanation for almost everything.

Poor sleep? Cortisol.
Weight gain? Cortisol.
Waking at 3am? Cortisol.
Tired all the time? Apparently also cortisol.

But what does cortisol actually do, when is it genuinely a medical problem, and how much of the online conversation is misunderstanding mixed with marketing?

In this Pocket Prescription episode, GP and strength coach Lynette Ewart explains what cortisol really is, why the wellness industry became obsessed with it, and what people often miss when they blame stress hormones for everything.

This isn’t a “stress doesn’t matter” episode. It absolutely does. But the internet version of cortisol has drifted a long way from reality.

In this episode:

• What cortisol actually does in the body
• Why cortisol rises normally during stress
• The difference between chronic stress and true cortisol disorders
• Why “hormone imbalance” is often used as a vague catch-all term
• The problem with random online hormone testing
• Why sleep, recovery, activity and overall health still matter more than hacks

No hacks.
No supplements being pushed.
Just a calm, evidence-based explanation from clinic reality.

You can also watch the video version on the  Prescription Strength YouTube channel

Fish oil used to be seen as universally “good for the heart.” Then suddenly the headlines said it might be dangerous.

So what’s actually true?

In this Pocket Prescription episode, GP Lynette Ewart explains what recent fish oil studies really showed, why different heart conditions matter, and why nutrition science so often gets reduced to simplistic headlines.

A practical, evidence-based guide to making sense of the confusion — without the hype.

Have you been diagnosed with an underactive thyroid and found yourself confused by conflicting advice online?

Perhaps you’ve heard that T3 is the “active” thyroid hormone, wondered why you’re prescribed thyroxine (levothyroxine), or been tempted by thyroid supplements, private testing, or claims that conventional treatment is missing something.

In this episode, I cover how thyroid hormones work, why thyroxine remains the standard treatment for hypothyroidism, why T3 isn’t routinely measured, and where much of the confusion around thyroid health comes from.

Topics covered include:

• The difference between T4 and T3
• Why levothyroxine is usually prescribed
• Why T3 isn’t routinely tested
• How thyroid blood tests are interpreted
• Thyroid supplements, selenium and zinc
• Why some people still feel unwell despite treatment
• The role of fatigue, sleep, menopause and other health conditions
• How to approach thyroid information online with a critical eye

If you’ve ever felt overwhelmed by conflicting messages about thyroid health, this episode will help you understand the basics and make sense of the conversation.

As always, this podcast is for educational purposes only and should not be taken as personal medical advice. If you have concerns about your own health or treatment, please speak to your healthcare professional.