HOW TO BE A WOMAN – Details, episodes & analysis

Breastfeeding is often held up as the gold standard of early motherhood.

Natural. Instinctive. Best.

And yet, for many women, it is one of the hardest and most emotionally loaded parts of the postpartum experience.

In this conversation, Dr Natalie Hutchins is joined by Dr Mythili Pandi, a family physician and International Board Certified Lactation Consultant (IBCLC), who supports mothers through the realities of feeding with both medical expertise and practical, real-world guidance.

Together, they unpack the biology, the expectations, and the reality of breastfeeding, and why the “all or nothing” narrative needs to change.

We begin with the physiology. How milk is produced, and the hormonal balance between oxytocin and prolactin that drives supply.

But it quickly becomes clear that breastfeeding is not just biology.

Birth experience. Stress. Pain. Sleep deprivation. Lack of support.

All of these shape whether it works, and how it feels.

One of the most important reframes from this episode:

Breastfeeding is not just the transfer of milk, it is the transfer of comfort, security, and connection.

Which means that even when feeding doesn’t go to plan, much of what matters most is still there.

We talk about why “low supply” is often misunderstood.

In many cases, simple indicators such as wet and dirty nappies are more reliable than tracking minutes, volumes, or rigid schedules.

Because breastfeeding, like early motherhood, does not respond well to control. It requires trust.

We also explore:

* Latch and positioning, and what effective feeding actually looks like

* Why night feeds matter, with prolactin peaking overnight

* The limits of supplements and quick fixes

* How much the right support can change outcomes

Underlying all of this is modern motherhood.

Many women are doing this without a “village”, balancing recovery, exhaustion, and often an early return to work.

In that context, breastfeeding can quickly become another source of pressure.

And perhaps most importantly, we talk about permission.

Permission to adapt.

Permission to combine feeding methods.

Permission to stop.

Because it does not have to be all or nothing.

CHAPTERS

00:00 Breastfeeding Isn’t All or Nothing

02:00 How Milk Supply Actually Works

06:20 Low Milk Supply. What’s Really Going On

08:25 Is Your Baby Getting Enough Milk?

12:05 Breast vs Bottle. What Really Matters

17:05 Feeding on Demand vs Schedules

21:15 Latch Problems, Tongue Tie and Pain

27:25 Do Supplements Increase Milk Supply?

31:45 Night Feeds. The Secret to Supply

33:50 When to Stop Breastfeeding (Without Guilt)

KEY TAKEAWAYS:

* Breastfeeding is more than milk, it is connection, comfort, and bonding

* It does not have to be all or nothing, any amount still has value

* Milk supply is influenced by stress, birth experience, pain, and support

* “Low supply” is often misinterpreted, nappies matter more than tracking feeds

* A good latch should not be painful

* Night feeds are key for maintaining supply

* Supplements have limited evidence, support matters more

* Skin-to-skin remains powerful, even without direct breastfeeding

* If breastfeeding is harming mental health, it is okay to stop

* A well-supported mother matters more than how a baby is fed

Breastfeeding can be beautiful. It can also be difficult, frustrating, and emotional.

Both can be true.

What matters most is not how closely you follow an ideal, but whether you are supported, informed, and able to make decisions that work for you and your baby.

Because at the centre of all of this is not just feeding.

It is a relationship.

You’re doing everything right. And still gaining weight.

This is one of the most frustrating and misunderstood parts of PCOS.

In this conversation, Dr Bassel Wattar explains why weight loss in PCOS isn’t simply about calories, discipline, or willpower, but about underlying metabolic and hormonal dysfunction.

What emerges is a much more nuanced picture, one that challenges the advice many women are still being given.

Key takeaways:

* Weight gain in PCOS is often driven by insulin resistance and metabolic inflexibility, not lack of effort

* Standard calorie restriction alone is often ineffective. What you eat matters as much as how much

* Lower glycaemic approaches, intermittent fasting, and structured dietary strategies may offer better results

* Some women will require additional support, including metformin or GLP-1 medications, as part of a broader plan

* Even without weight loss, dietary changes can improve symptoms such as cycle irregularity and acne

* PCOS is not one-size-fits-all: treatment must be personalised to the individual

Dr Bassel Wattar is an Associate Professor in Reproductive Medicine whose work focuses on metabolic dysfunction and fertility outcomes in women with PCOS. His approach centres on personalised, physiology-led care.

If weight isn’t just about calories… what does that mean for how we approach women’s health?

I’d love to hear your experience. Has this been your story too?

Breast cancer rates are rising in younger women, yet confusion about screening and prevention is at an all-time high. In this episode, UCLA-trained Medical Oncologist Dr. Steven Tucker breaks down exactly what you need to know to lower your risk.

We discuss the truth about mammograms (do they cause cancer?), the link between alcohol and recurrence, and whether fasting or Keto diets actually help during treatment.

⚠️ MEDICAL EDUCATION: This video is for educational purposes only and discusses cancer screening, risk reduction, and treatment protocols

In this video, we cover:

00:00 – The Breast Cancer Epidemic: Why rates are rising in young women

06:20 – It's not one disease: Understanding Breast Cancer Subtypes

09:00 – Modern Treatments: Chemo vs. Immunotherapy vs. Targeted Therapy

14:40 – The "Sugar Feeds Cancer" Myth: Metabolism & Nutrition explained

20:30 – Fasting During Chemo: Does it reduce side effects? (Evidence review)

28:30 – Can Ozempic/GLP-1s reduce cancer recurrence?42:30 – Screening Guide: When should you actually get a mammogram?

50:00 – False Positives & Overdiagnosis: The risks of screening too early

01:17:00 – MYTH BUSTING: Do mammograms cause cancer? (Radiation facts)

01:24:00 – Lifestyle Factors: Alcohol, Weight & Exercise (What moves the needle?)

Follow ⁠Dr. Natalie Hutchins⁠:

https://www.thewomanshandbook.com

Visit The Woman’s Handbook on Instagram

https://www.instagram.com/thewomanshandbook?igsh=YXF1aGw3MDZwdnZiDr.

Steven Tucker is a Medical Oncologist specializing in breast cancer, metabolic health, and personalized medicine.

Dr Steven Tucker:

https://tuckermedical.com/#breastcancer

#mammogram #cancerprevention #womenshealth #breastcancerawareness

(Focused Episode)

What exactly is the pelvic floor — and why does it matter so much to your everyday life?

In this abridged episode of How to Be a Woman, Women’s Health Physiotherapists Monica Donaldson and Tamara Gerdis focus on two essential parts of pelvic health:

understanding what the pelvic floor actually does, and how devices and aids can support it — without surgery.

We break down the anatomy of the pelvic floor, explain why Kegels aren’t always the answer, and explore practical tools like pessaries that can dramatically improve quality of life when used correctly.

This episode features selected sections from the full “How to Pelvic Floor” conversation. If you’re experiencing symptoms related to pregnancy, postpartum recovery, menopause, sex, or pain, we highly recommend watching the full-length episode for the complete discussion.

⚠️ MEDICAL EDUCATION:

This video contains anatomical models and educational demonstrations of the female pelvic floor for health literacy purposes.

⸻

⭐⭐ Watch the Full Episode ⭐⭐

👉 HOW TO PELVIC FLOOR: How to Stop Leaking, Prolapse and Pain | Physio Guide

https://open.spotify.com/show/42BumFtWULWUGPDPkRAMPZ

⸻

Monica Donaldson and Tamara Gerdis are specialist Women’s Health Physiotherapists at Physio Down Under, dedicated to empowering women through evidence-based pelvic health care.

⸻

Follow Dr Natalie Hutchins

https://www.thewomanshandbook.com

Visit The Woman’s Handbook on Instagram

https://www.instagram.com/thewomanshandbook?igsh=YXF1aGw3MDZwdnZi

Experiencing leaking, heaviness, or pain? In this episode, women’s health physiotherapists Monica Donaldson and Tamara Gerdis explain why pelvic floor dysfunction is common but NOT normal—and how to fix it without surgery.We discuss the truth about Kegels (and why they might be making your symptoms worse), how to manage prolapse, and why menopause changes your pelvic health.

⚠️ MEDICAL EDUCATION: This video contains anatomical models and educational demonstrations of the female pelvic floor for health literacy purposes.

⭐⭐ Watch These Videos Next ⭐⭐

🤰 Preparing for birth? Watch this: HOW TO GIVE BIRTH:➤ https://www.youtube.com/watch?v=478NWT2obEo

🧠 Postpartum struggles? Watch this: HOW TO SURVIVE POSTPARTUM➤ https://www.youtube.com/watch?v=diUSTj4YGPA

🔥 Menopause symptoms? Watch this: HOW TO MAKE A CHANGE➤ https://www.youtube.com/watch?v=m4GRL05bZyU

In this video, we cover:

00:00 – Why we ignore our pelvic floor (until it breaks)

03:30 – Anatomy 101: What the pelvic floor actually does

07:00 – The Kegel Myth: Why tightening isn't always the answer

12:30 – How pregnancy & birth impact your pelvic muscles

17:45 – Prolapse Explained: What that "heaviness" really means

26:30 – Postpartum Recovery: What is "normal" leaking?31:30 – The Menopause Shift: Estrogen and your pelvic floor

45:00 – Non-Surgical Solutions: Pessaries & Physio explained

59:00 – Sex & Pain: Reclaiming intimacy after injury

01:05:30 – Pelvic floor issues in teens and younger women (Prevention is key)

01:16:56 - Pelvic floor devices and aids: which tools help and which don’t

Follow ⁠Dr. Natalie Hutchins⁠:https://www.thewomanshandbook.com

Visit The Woman’s Handbook on Instagramhttps://www.instagram.com/thewomanshandbook?igsh=YXF1aGw3MDZwdnZi

Monica Donaldson and Tamara Gerdis are specialist Women’s Health Physiotherapists at Physio Down Under, dedicated to empowering women through evidence-based pelvic health care.

https://www.physiodownunder.sg

#pelvicfloor #womenshealth #prolapse #postpartumrecovery #menopausehealth

In this episode, Dr Natalie Hutchins speaks with health coach Tobey Hill about what it really takes to make a meaningful change in your health — especially when you’re living with a chronic health condition. Tobey shares how she used nutrition, routine and mindset shifts to support her body alongside medical care, and why true transformation starts with awareness, tiny steps and letting go of perfection. This is an honest, practical conversation about how to begin, how to keep going, and how the smallest daily decisions can create powerful change over time.What you’ll learn: • How food, routine and mindset can support autoimmune health • The difference between supporting your body vs. “going all or nothing” • Why noticing your thoughts changes how you heal • How to start meditation when you think you “can’t” • The truth about consistency and tiny habits • How to build change without abandoning conventional medicineEpisode timestamps:00:00 – Welcome & intro01:10 – Tobey’s diagnosis & early autoimmune journey05:35 – What macrobiotics actually meant for her09:58 – Balancing motherhood, work & big health change14:40 – Mindset, perfectionism & inner voice20:05 – Meditation that finally worked27:42 – Awareness as the real catalyst for change32:18 – Supporting health when you’re “too busy”36:45 – Tiny habits & building consistency42:20 – Identity shifts after leaving a legal career47:55 – How health coaching fits into medical care53:02 – Final takeaways & daily non-negotiablesGuest:Tobey Hill is a board-certified health and wellness coach specialising in women’s health, longevity and mindset transformation. After a successful and high-intensity career as a corporate tax lawyer, Tobey made a conscious pivot to focus on health when she was diagnosed with autoimmune hepatitis. Drawing on her own lived experience of combining conventional medicine with lifestyle medicine, she now empowers women and men to reclaim their health through nutrition, movement, breathwork, mindfulness and micro-habits. Having worked most recently at the evidence-based longevity clinic Chi Longevity in Singapore and in her private practice Be Limitless, Tobey collaborates with multi-disciplinary teams to help clients build sustainable lifestyle change rooted in vision, values and balance rather than perfection.Books Mentioned: • Tiny Habits — BJ Fogg • Reinventing Yourself — Stephen Chandler • Roar — Stacey SimsConnect:The Woman’s Handbook www.thewomanshandbook.comInstagram  @thewomanshandbook  Dr Natalie Hutchins http://linkedin.com/in/dr-natalie-hutchins-7521a8136Tobey Hill LinkedIn http://linkedin.com/in/tobeyahill-97Be Limitless https://www.belimitlesswellness.com/

Giving birth has never felt more confusing. Home birth? Induction? Epidural? Freebirth? And how do you make safe choices when the UK maternity system is under pressure?

In this episode of The Woman’s Handbook Podcast, Dr Natalie Hutchins sits down with legendary obstetrician Dr Lucy Lord MBE, who has delivered more than 6,000 babies during her 40 year career in private obstetrics, to talk honestly about how women can navigate birth safely and confidently, especially in a UK maternity system under intense strain.

From home birth to induction, epidurals to elective C-sections, and even lotus birth and freebirthing, this is an unfiltered, deeply practical guide to making evidence-based choices and avoiding trauma.

Lucy explains why focusing on process (“water birth”, “home birth”, “no epidural”) has eclipsed what actually matters: a healthy baby, a healthy mother (physically and psychologically), and preserved future fertility.

If you’re pregnant or supporting someone who is, this episode will give you clarity you won’t find on social media.

Listen now to learn:

• ​How to navigate birth safely in a strained healthcare system
• ​How to understand your true risk (not the one Instagram promises)
• ​What to prioritise in your birth plan
• ​When choice empowers — and when it distracts
• ​How to aim for the best birth you can, given your circumstances

Delve deeper into this topic over on www.thewomanshandbook.com

Guest:

Dr Lucy Lord is a consultant obstetrician and gynaecologist with over 40 years of experience in women’s health and more than 6,000 deliveries. A graduate of the University of Cambridge, she trained at Queen Charlotte’s and St Mary’s Hospitals before moving to Hong Kong, where she helped build Central Health Hong Kong into one of the region’s leading private medical groups. She was awarded an MBE in the UK’s 2022 New Year Honours List for services to health in Hong Kong.

Dr Lord is known for her expertise in high-risk pregnancy, recurrent miscarriage, and evidence-based support for safe natural birth. A lifelong advocate for maternal mental health, she founded Central Health’s charitable arm—the Patient Care Foundation—and co-founded Mind Hong Kong, a major NGO focused on mental health access and stigma reduction. She now leads women’s health services at Central Health London, bringing her values-led, multidisciplinary approach to UK families.

Connect with Dr Lucy Lord www.centralhealthlondon.com

Parents are swimming in nutrition advice—yet guidance often vanishes right when kids hit the tween and teen years, a period of intense physical, cognitive, and social growth (and soaring nutrient needs). Dr. Natalie Hutchins speaks with dietitians Vanessa McNamara and Karlien Duvenage about practical, evidence-based ways to feed teens without power struggles.

They cover how to keep language around food neutral, why weight gain in puberty is a normal sign, and how to balance growing autonomy with the structure teens still need. You’ll hear common nutrient gaps (iron and calcium), smarter strategies for picky eaters, and what teen athletes really require around training—including RED-S and period health. The trio also outline early red flags for disordered eating and how a multidisciplinary team supports recovery. Myth-busting rounds touch on organic vs. conventional, microbiome tests, probiotics, multivitamins, and allergy vs. intolerance testing—plus a quick primer on dietitian vs. nutritionist.

Resources mentioned:

'How to Raise an Intuitive Eater' by Sumner Brooks & Amee Severson

'Feeding Families' by Jill Castle

Guests:

Vanessa McNamara is a Registered Dietitian and the founder of The Traveling Dietitian, a private practice based in Singapore where she has lived for the past 15 years. Vanessa supports children, teens, adults and families with practical, compassionate nutrition guidance that emphasises connection, confidence and enjoyment at the table. Her approach blends evidence-based nutrition with a deep respect for the emotional and social role food plays in family life.Vanessa works extensively in the prevention and treatment of disordered eating and serves as co-chair of the Eating Disorder Interest Group for the Singapore Dietetics Association. In this capacity, she advocates for earlier identification, clinician training and community support, helping dietitians feel empowered to work safely and sensitively with individuals at risk.Vanessa has a special passion for helping families raise confident, intuitive eaters. She believes that when meals become less about control and more about shared experience, children are better able to listen to their bodies, self-regulate, and build lifelong positive relationships with food.

Karlien Duvenage is a Registered Dietitian originally from South Africa and now practising in Singapore. She specialises in supporting children and teens who experience feeding and eating challenges — particularly those who are neurodivergent, have sensory differences, chronic gastrointestinal conditions, disabilities or require support for eating disorders. Her practice is known for being gentle, trauma-informed and highly individualised.Karlien is co-chair of the Eating Disorder Interest Group within the Singapore Dietetics Association, where she works to build professional community, provide continuing education, and strengthen the early recognition of disordered eating in both clinical and non-clinical settings. Her work emphasises collaboration between families, clinicians, schools and therapists to ensure that young people are safely supported across the environments they live, learn and grow in.Grounded in compassion and guided by the belief that feeding is deeply connected to identity, emotional safety and autonomy, Karlien helps young people move toward a more trusting, regulated and confident relationship with food and their bodies.

Connect:

www.thewomanshandbook.com

Instagram:  @thewomanshandbook 

LinkedIn: Dr Natalie Hutchins

LinkedIn: Vanessa McNamara www.thetravellingdietitian.com

LinkedIn: Karlien Duvenage

www.kdietitian.com

FERTILITY, WITHOUT THE NOISE.

In this episode of The Woman’s Handbook: HOW TO BE A WOMAN, Dr. Natalie Hutchins speaks with Professor Zhongwei Huang, Clinician Scientist at the National University of Singapore, to cut through the myths and misinformation surrounding fertility.

Together, Dr. Hutchins and Professor Huang explore what truly influences fertility — from age and ovarian reserve to genetics, lifestyle, and nutrition. They discuss how fertility naturally changes over time, the difference between egg quantity and egg quality, and why the number 35 is not a “magic off switch.” The conversation delves into the roles of ethnicity and genetics, how early nutrition and preconception health affect fertility, and why sustainable lifestyle habits matter far more than short-term “fertility diets.”

The episode also addresses some of the most common areas of confusion: the real evidence behind folic acid supplementation, the myths surrounding MTHFR mutations, and the importance of vitamin D and calcium for reproductive and bone health. Professor Huang highlights why both partners play an equal role in conception — discussing the impact of smoking, alcohol, obesity, and sperm DNA fragmentation — and how small, consistent lifestyle changes can meaningfully improve reproductive outcomes.

They also explore polycystic ovarian syndrome (PCOS) and endometriosis, explaining their effects on ovulation, egg quality, and overall reproductive function, as well as how early diagnosis and management can support fertility. Professor Huang shares insights on egg freezing, separating fact from fiction about success rates, costs, and realistic expectations, and discusses the emotional and medical aspects of miscarriage, unexplained infertility, and the critical role of empathy and emotional support in fertility care.

The conversation closes with a hopeful look at ongoing research into reproductive ageing and what the future may hold for diagnostics that could help women better understand and preserve their fertility. Throughout, Dr. Hutchins and Professor Huang remind listeners that fertility is a shared journey, grounded in science, compassion, and self-care — and that there are many paths to creating a family.

Guest:

Dr Zhongwei Huang MBBS, PhD(Oxon), AFHEA (UK), MRCOG (UK), M.Med (O&G), FAMS is Deputy Director and Adjunct Assistant Professor of NUS Bia-Echo Asia Centre for Reproductive Longevity & Equality, Yong Loo Lin School of Medicine, National University of Singapore. Dr Huang completed his PhD on ovarian biology in 2011 at the University of Oxford, UK, and continues to contribute to the field as a clinician-scientist. Dr. Huang also dedicates his time to undergraduate and postgraduate medical teaching as well as performing translational research on fertility and reproductive ageing. Dr Huang’s research has been published in renowned journals such as Nature Aging, Cell Research, Nature Communications, Human Reproduction, Fertility & Sterility, Molecular Human Reproduction, Reproductive Sciences and Clinical Endocrinology.

Dr Huang supports couples with fertility and sexual issues holistically as an integral part of his clinical practice. He also cares for mothers throughout their pregnancy and women in their post reproductive years. He is the Vice President of the Obstetrics and Gynaecological Society of Singapore (OGSS), President of the Society for the Study of Sexology and Andrology, Singapore (SSASS), Chair, Section of Reproductive Medicine, College of Obstetricians and Gynaecologists, Singapore (COGS) and Treasurer, Menopause Research Society, Singapore.

Connect:

The Woman’s Handbook website: www.thewomanshandbook.com

Instagram: @thewomanshandbook

Follow Dr. Natalie Hutchins: https://www.linkedin.com/in/dr-natalie-hutchins-7521a8136

Follow Professor Huang Zhongwei: www.linkedin.com/in/dr-zhongwei-huang-5a58695b

Released to mark World Menopause Day (18 October), TWH shines a light on how yoga can support women through every stage of menopause.

This ‘MOVE WITH HER’ session of HOW TO BE A WOMAN features a a guided “Meno-Rage” routine—an accessible sequence for calming heat, frustration, and mood swings through gentle poses, ocean breath, and even a playful lion’s roar to release tension. 

Whether you’re approaching, experiencing, or reflecting on menopause, this episode reminds you that movement, connection, and community are powerful medicine.

Follow along and experience the benefits of Menopause Yoga.

Watch our interview with Justyna on our channel!

Guest:

Justyna Gomula is a Yoga Alliance-registered 500-hour instructor (RYT 500) who has taught yoga since 2014. Trained by Petra Kovni, the founder of Menopause Yoga™, Justyna combines Hatha and restorative techniques with breathwork, mindfulness, and positive psychology to support women through the three stages of menopause. Based in Singapore and the UK, she promotes yoga as a holistic toolkit for balance, strength, and emotional well-being at every life stage.

Connect:

Justyna Gomula on Instagram @justynayogini

The Woman’s Handbook www.thewomanshandbook.com

Instagram @thewomanshandbook

LinkedIn Dr Natalie Hutchins http://linkedin.com/in/dr-natalie-hutchins-7521a8136

Further resources:

Menopause Yoga on www.menopause-yoga.com (you can find a directory of teachers by country on this site)

International Menopause Society: www.imsociety.org

https://www.imsociety.org/2024/07/23/the-effect-of-yoga-on-menopausal-symptoms-results-of-a-randomized-controlled-trial/?v=5dae429688af

Read The Woman’s Handbook articles on this subject:

https://www.thewomanshandbook.com/post/the-power-of-yoga-in-managing-menopause-symptoms

https://www.thewomanshandbook.com/post/meno-rage-why-menopause-can-make-you-feel-angry-and-how-yoga-can-help