HOW TO BE A WOMAN

If your skin has started to feel like it belongs to someone else - drier, duller, slower to recover - you’re not imagining it.In this In Focus episode, Dr Natalie Hutchins sits down with consultant dermatologist Dr Justine Hextall to talk through what is happening to skin in midlife, and why. They cover the science of collagen loss around menopause, the role oestrogen plays in skin hydration, elasticity and even antioxidant protection, and why the gut microbiome may matter more to your complexion than your 10-step routine. Dr Hextall also shares what she considers truly non-negotiable for midlife skin. Unsurprisingly, the list is much shorter than the beauty industry would have you believe.This episode is part of our In Focus series: shorter, topic-led conversations designed to give you real clinical insight.⚠️ For medical education only. Please consult your doctor or dermatologist for personalised advice.Thanks for reading The Woman's Handbook! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.com

Worrying that your baby is not getting enough milk is one of the most common anxieties in early motherhood.And often, it can become a source of guilt and self-doubt long before anyone has properly explained what is actually happening.In this gateway episode, Dr Natalie Hutchins is joined by Dr Mythili Pandi, a family physician and International Board Certified Lactation Consultant (IBCLC), to unpack how milk production really works, and why low milk supply is often more complex than women realise.They explain the role of oxytocin and prolactin, and how everything from birth trauma and pain to blood loss, C-sections, sleep deprivation, and lack of support can affect supply in those early days.Just as importantly, they talk about what low supply actually looks like.Because in many cases, what feels like “not enough” may not be low supply at all.Simple things, such as whether your baby is producing enough wet and dirty nappies, are often more useful than tracking exact minutes or volumes.This conversation also covers latch, milk transfer, and why night feeds matter so much for maintaining supply. While supplements are often marketed as the answer, the reality is that support, reassurance, and the right guidance are usually far more important.KEY TAKEAWAYS* Low milk supply is often influenced by birth experience, stress, pain, and support* C-sections and blood loss can delay milk coming in* Milk production relies on oxytocin and prolactin* A good latch should not feel painful* Wet and dirty nappies are often the best indicator your baby is getting enough* Supplements have limited evidence* Night feeds are key for maintaining supply* Most women benefit more from support than quick fixesIf breastfeeding feels hard, it does not mean you are failing.Often, understanding what is happening and getting the right support can make all the difference.. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.com

Labour does not always move in a straight line, and one of the most stressful moments for women can be hearing that progress has slowed or stopped.In this clip from How To Be A Woman, Dr Natalie Hutchins speaks with consultant obstetrician Jess McMicking about what doctors are really assessing when they monitor labour progress, when waiting is still appropriate, and when intervention becomes necessary.They discuss how clinicians think about slow labour, second stage pushing, directed pushing versus following your body, and the difficult decisions that can arise when instrumental delivery or caesarean section are being considered.“It’s not about obstetricians not understanding physiological birth. It’s actually about trying to get the best outcome and trying to diagnose potentially an obstructive labour as early as possible.”This conversation offers a calm, practical look at a part of labour that often feels frightening or poorly explained. The aim is not to create fear, but to help women understand the reasoning behind these decisions so they can feel more informed and more involved if labour does not go exactly to plan.Key Takeaways:• Labour progress is assessed using more than just cervical dilatation• Slow progress does not always mean immediate intervention• Doctors are looking at the whole clinical picture, including the baby, the mother, and signs of obstruction• In second stage, timing matters, but context matters too• Directed pushing can be helpful, especially if an epidural is in place• Instrumental delivery and caesarean section each have their own risks depending on where the baby is• The goal is not simply to intervene, but to achieve the safest and most appropriate outcomeWhen labour slows down, it can be easy to feel that something is being taken out of your hands. But one of the most helpful things women can understand is that these decisions are rarely based on a stopwatch alone. They are based on the whole picture in front of the team at that moment. Conversations like this can help make that process feel less mysterious, and hopefully leave women feeling more confident, informed and supported. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.com

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 individualDr 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? This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.com

Why do so many mothers feel blindsided by the emotional reality of having a baby?In this focused clip from our episode on Matrescence, perinatal psychotherapist Dr Silvia Wetherell explains why the transition into motherhood is often far more complex than women are led to expect.From intrusive thoughts and postpartum rage to the profound identity shift that comes with becoming a mother, many women discover that the emotional landscape of early motherhood looks nothing like the version they were shown during pregnancy.The issue isn’t that women can’t handle the truth — it’s that we often fail to prepare them honestly for what lies ahead.Instead of scaring women, Dr Wetherell argues, we should be educating them — so they understand that these experiences are part of a very real psychological transition known as matrescence.Understanding this shift can transform feelings of shame and confusion into something far more compassionate: recognising that nothing is “wrong” with you — you’re becoming a mother.Watch the full episode here: This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.com

Motherhood is often portrayed as instinctive, blissful, and immediately fulfilling. But for many women, the transition into motherhood is far more complex; emotionally, psychologically, and relationally.In this episode of The Woman’s Handbook Podcast: How To Be A Woman, I’m joined by Dr Silvia Wetherell Ph.D., a perinatal counsellor and psychotherapist specialising in maternal mental health.We explore matrescence, the developmental transition into motherhood, and unpack why so many women feel blindsided, overwhelmed, or like they’re “failing”, when in reality, they’re experiencing a normal, human response to an enormous life change.Guest BioDr Silvia Wetherell Ph.D., is a perinatal counsellor, psychotherapist, and researcher specialising in maternal mental health. Her work spans the full reproductive journey; from fertility challenges and pregnancy, to birth trauma and the first years postpartum.She has a particular clinical and research interest in birth trauma, postnatal anxiety, and trauma-informed therapies including EMDR, and works extensively with women and couples navigating the psychological transition to parenthood.What We Cover In This Episode00:00 – Matrescence: why motherhood is a developmental transition • Becoming a mother isn’t an “event”; it’s a stage spanning pregnancy to years postpartum • Why comparing matrescence to adolescence reduces shame and self-judgement03:20 – “Baby brain” and why you don’t feel like yourself • Structural brain changes plus sleep deprivation affect memory and decision-making • Emotional intensity increases, including overwhelming love and vulnerability06:10 – Returning to work: identity shift, confidence dips, and ‘mummy-tracking’• Why cognitive load feels heavier after maternity leave • The mismatch between workplace expectations and postnatal recovery08:20 – The most common maternal mental health presentations • Birth trauma, prenatal depression, postpartum anxiety and panic • Fertility struggles, pregnancy loss, and relationship strain after baby09:40 – Why modern motherhood feels so overwhelming • How “not wanting to scare women” leads to unrealistic expectations • The gap in antenatal education around identity, emotions, and relationships16:10 – Couple dynamics after baby: assumptions, resentment, and survival mode • Why even strong relationships struggle after childbirth • Communication, expectations, and becoming allies rather than adversaries19:05 – Ambivalence in motherhood: love, boredom, anger, and rage • Why instant bonding isn’t guaranteed and why that’s okay • Postpartum irritability and rage as common manifestations of exhaustion23:00 – Intrusive thoughts after birth: common but rarely discussed • Why mothers fear disclosing them • The crucial reassurance: if the thought disturbs you, it’s not a reflection of intent31:30 – The loss of the village and the impact of isolation • Why modern mothers, especially expats, are more vulnerable • How shared experience and connection protect mental health34:10 – Birth trauma: when ‘everything went fine’ doesn’t feel fine • Trauma as a subjective experience, not just a physical outcome • Why PTSD after birth is often mislabelled as postnatal depression44:30 – Treating trauma: EMDR, memory reconsolidation, and why Tetris helps • How EMDR helps reprocess traumatic birth and fertility experiences • The evidence behind playing Tetris after trauma to reduce memory intensityWhat You Will Learn· What is matrescence, and how does it affect a woman’s brain and identity?· Why don’t all mothers feel an instant bond with their baby?· Are intrusive thoughts after birth normal — and what do they actually mean?· How can postpartum anxiety present differently from depression?· Why does motherhood trigger anger, irritability, and emotional overwhelm?· How does birth trauma differ from postnatal depression?· Why are women with fertility struggles at higher risk of postnatal distress?· What role does perfectionism play in maternal mental health?· How does isolation and loss of community affect new mothers?· When should women seek professional support — and from whom?Key Takeaways· If motherhood feels harder than you expected, you are not failing; you are adapting. This is matrescence, and it deserves the same compassion and understanding we give adolescence.· Loving your baby and struggling at the same time is not a contradiction; it’s human. Ambivalence, grief, boredom, anger, and joy can all coexist.· Intrusive thoughts do not mean you are a bad or dangerous mother. They are common, distressing, and treatable.· You were never meant to do this alone. Isolation is one of the biggest drivers of maternal distress, and seeking support early is a strength, not a failure.Further Resources· PANDA – Perinatal Anxiety & Depression Australia https://panda.org.au· COPE – Centre of Perinatal Excellence https://www.cope.org.au· Postpartum Support International (PSI) https://www.postpartum.net· NICE Guidelines: Antenatal & Postnatal Mental Health (UK) https://www.nice.org.uk/guidance/cg192· Royal College of Psychiatrists – Perinatal Mental Health https://www.rcpsych.ac.uk/mental-health/problems-disorders/perinatal-mental-health· Birth Trauma Association (UK) https://www.birthtraumaassociation.org.ukAs always, this episode is for educational purposes only and does not replace personalised medical care. If anything discussed resonates with you, please speak to your GP or a qualified healthcare professional.Related Content- https://www.thewomanshandbook.com/post/perinatal-mental-health-how-to-spot-the-signs-start-the-conversations-and-get-help- https://www.thewomanshandbook.com/post/how-pregnancy-changes-your-brain-the-science-behind-baby-brain - https://www.thewomanshandbook.com/post/book-club-matrescence-by-lucy-jones This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.com

Longevity medicine has an image problem.For many people, longevity has become synonymous with social-media trends, expensive supplement stacks, IV drips, and unregulated interventions; much of which is poorly evidenced and driven more by hype than science. That perception isn’t wrong. But it is also not the full picture.Behind the noise is geroscience and precision geromedicine: an evidence-based medical discipline focused on understanding the biology of ageing and translating that knowledge into ethical, clinically grounded care aimed at optimising healthspan, not chasing youth.In this episode of The Woman’s Handbook Podcast: How to Be a Woman, I’m joined by Professor Andrea Maier, a world-leading geriatrician and authority in healthy longevity medicine, to distinguish real science from marketing. We explore what longevity medicine actually is, how it differs from what dominates social media, and why standards and evidence matter as this field evolves.The purpose of this conversation is not to convince you to pursue longevity interventions, but for those women interested, it’s to help give you the knowledge to recognise evidence-based practice, and understand what is, and is not, supported by science.Guest BioProfessor Andrea Maier is an internationally recognised geriatrician and longevity scientist at the forefront of precision ageing medicine. Her work focuses on translating geroscience, the biology of ageing, into ethical, evidence-based clinical practice.She is a leading advocate for precision gero-medicine, integrating genomics, lifestyle medicine, digital biomarkers, and emerging therapeutics to optimise healthspan while actively antagonising the ageing process. She also plays a key role in shaping global standards for evidence-based longevity clinics and clinical practice.What We Will Cover00:00 – What longevity medicine really is (and isn’t) • Why longevity is not about IV drips or supplement stacks• Healthspan vs lifespan explained • Why hype obscures real medicine03:15 – Defining healthy longevity & precision gero-medicine • Geroscience and the biology of ageing • How this differs from functional or integrative medicine • Why ageing itself is a treatable process05:40 – Why women have been left out of ageing research • The historic reproductive lens of women’s health • Why sex and gender matter in longevity science • The shift toward female-specific ageing research08:40 – From organ systems to cellular mechanisms • Why treating heart disease alone misses the bigger picture • Targeting root causes instead of symptoms • Preventing disease decades earlier12:40 – The hallmarks of ageing explained • Cellular senescence (“zombie cells”) • Mitochondrial dysfunction, DNA damage & telomeres • Why these mechanisms link ageing and chronic disease17:45 – Biological age vs chronological age • What wearables and consumer tests can (and can’t) tell you • Why interpretation matters more than numbers • The danger of data without clinical context22:30 – How much can lifestyle medicine really change ageing? • Why “eat less, move more” isn’t enough • Precision lifestyle medicine explained • Using trends, not snapshots, to guide care30:50 – When should longevity medicine start? • Why waiting until 40 is already late • Intergenerational health and pregnancy • Why it’s never too late to benefit33:35 – NAD, peptides & stem cells: separating evidence from hype • NAD as an outcome, not a treatment • Why IV NAD makes little physiological sense • The risks of unregulated peptides and stem cell therapies42:35 – How to find an evidence-based longevity clinic • Red flags to watch for • Global registries and standards• Why ethics and transparency matterWhat You Will Learn· What is healthy longevity medicine, and how is it different from biohacking?· Why is ageing now considered a modifiable biological process?· How does women’s ageing differ biologically from men’s?· What are the hallmarks of ageing and why do they matter clinically?· Are consumer biological age tests reliable or actionable?· How much impact can lifestyle medicine have on healthspan?· When should women start thinking about longevity medicine?· Is NAD supplementation actually useful and for whom?· Are peptides and stem cells safe or evidence-based for longevity?· How can you tell if a longevity clinic is practising responsibly?Key Takeaways· Longevity medicine isn’t about living forever, it’s about living better for longer. The goal is preserving function, independence, and quality of life, not chasing youth.· Ageing itself is now recognised as a biological process we can influence. By targeting root mechanisms like cellular senescence and mitochondrial health, we shift medicine from reactive to preventative.· If an intervention isn’t evidence-based, regulated, and measurable; pause. More is not better in longevity medicine; precision and context matter far more than novelty.Further Resources· Healthy Longevity Medicine Society Evidence-based frameworks and clinical standards for longevity medicine https://healthylongevitymedicine.org· Longevity Clinic World Registry (by Longevity.Technology) Global registry of longevity clinics with transparency on evidence levels https://longevityclinicworld.com· National Institute on Aging (NIA) Research on the biology of ageing and age-related disease https://www.nia.nih.gov· Nature Reviews: Geroscience Peer-reviewed research on ageing mechanisms and interventions https://www.nature.com/subjects/geroscienceThe content of this episode is for educational purposes only and does not replace personalised medical advice. If you are affected by any of the topics discussed, please speak to your doctor or a qualified healthcare professional. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.com

Does sugar really “feed” cancer? Should you be fasting during treatment? And do diets like keto actually improve outcomes — or just add more stress during an already overwhelming time?In this focused episode of How to Be a Woman, Dr Natalie Hutchins is joined by medical oncologist Dr Steven Tucker to unpack the evidence around nutrition, metabolism, and breast cancer.This conversation cuts through some of the most persistent — and often harmful — myths around sugar, diet, fasting, and cancer treatment. Rather than extreme rules or internet trends, this episode focuses on what the science actually shows, what remains uncertain, and where women should (and shouldn’t) place their energy.This is a curated extract from the full HOW TO BREAST CANCER: What Women Need to Know about Breast Cancer Screening & Prevention episode. For the complete discussion — including screening, mammograms, treatment options, and lifestyle risk — we recommend watching the full episode.⚠️ MEDICAL EDUCATION:This video is for educational purposes only and discusses cancer nutrition, metabolism, and treatment-related considerations. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.com

(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 Guidehttps://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 Hutchinshttps://www.thewomanshandbook.comVisit The Woman’s Handbook on Instagramhttps://www.instagram.com/thewomanshandbook?igsh=YXF1aGw3MDZwdnZi This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.com

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/ This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.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 CastleGuests: 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.comInstagram: @thewomanshandbook LinkedIn: Dr Natalie Hutchins LinkedIn: Vanessa McNamara www.thetravellingdietitian.comLinkedIn: Karlien Duvenage www.kdietitian.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.com

18 October is World Menopause Day. This year’s theme is “Lifestyle Medicine” highlighting how everyday choices - like movement, nutrition, sleep, stress management, and social connection - can influence how we experience menopause.To honour this, TWH is releasing this special episode of HOW TO BE A WOMAN, which explores how movement and mindfulness can transform the menopause journey.In this ‘MOVE WITH HER’ episode of HOW TO BE A WOMAN, Dr Natalie Hutchins sits down with yoga teacher Justyna Gomula, a certified Menopause Yoga instructor, to explore how mindful movement, breathwork, and self-compassion can help women navigate the hormonal changes of midlife.Justyna explains the philosophy behind Menopause Yoga—a therapeutic, evidence-based practice designed to soothe the nervous system, reduce inflammation, and ease symptoms such as anxiety, fatigue, and hot flushes. Together they discuss how yoga complements hormone therapy, how movement becomes “motion as lotion,” and how reframing menopause as a second spring empowers women to embrace this stage with wisdom and vitality.Watch and follow along Justyna’s ‘Meno-Rage’ Yoga Routine 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 @justynayoginiThe Woman’s Handbook www.thewomanshandbook.comInstagram @thewomanshandbookLinkedIn Dr Natalie Hutchins http://linkedin.com/in/dr-natalie-hutchins-7521a8136Further 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.orghttps://www.imsociety.org/2024/07/23/the-effect-of-yoga-on-menopausal-symptoms-results-of-a-randomized-controlled-trial/?v=5dae429688afRead The Woman’s Handbook articles on this subject:https://www.thewomanshandbook.com/post/the-power-of-yoga-in-managing-menopause-symptomshttps://www.thewomanshandbook.com/post/meno-rage-why-menopause-can-make-you-feel-angry-and-how-yoga-can-help This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.com

In this special episode, Dr Natalie Hutchins convenes five leading endometriosis experts at the 16th World Congress on Endometriosis in Sydney (May 2025) to take listeners behind the scenes of cutting-edge research and patient care. You’ll hear from Dr Siew Lim, Prof Caroline Ford, Prof Holly Harris, Dr Lydia Coxon and Prof Antonina Mikocka-Walus as they discuss advances in diagnosis, nutrition, lifestyle and behavioural interventions, and the psychological dimensions of living with endometriosis. Together, they offer fresh insights and hopes for the future of endometriosis science and care.Dr Siew Lim is an Australian Accredited Practising Dietitian and health systems and equity researcher at Monash University, specialising in reproductive-age women’s health. With a background in physiology and nutrition, she earned her PhD in 2010 investigating weight management in young women. Her research addresses lifestyle behaviour change across disorders such as endometriosis, PCOS, gestational diabetes, and metabolic risk. She has contributed to clarifying how dietary and behavioural interventions may help manage endometriosis symptoms and associated metabolic dysfunction. She has published over 95 journal articles, secured more than AUD 6 million in grants, and holds leadership roles in professional societies. Professor Caroline Ford is a leading Australian medical researcher based at the University of New South Wales. She is Science Director of the new Ainsworth Endometriosis Research Insitute in NSW and heads the Gynaecological Cancer Research Group (GCRG), focusing on ovarian and endometrial cancers — from early detection strategies to novel anti-metastatic therapies. She has also advanced understanding of endometriosis through research into its molecular drivers, aiming to improve diagnosis and treatment. She founded the STEMMinist Book Club and has championed science communication and health literacy nationally. She’s a co-founder of the “Ovaries. Talk About Them” campaign.Professor Holly R. Harris is an epidemiologist and public health scholar whose research intersects women’s health, nutrition, and disease prevention. Based at the Fred Hutchinson Cancer Center, she investigates how diet, lifestyle, and gene–environment interactions influence risks for ovarian cancer, breast cancer, endometriosis and uterine fibroids. She currently leads dietary intervention trials in women with endometriosis to assess pain reduction and quality-of-life improvements. Her work also involves characterizing risk factors and interrelations among hormonally mediated conditions to inform targeted prevention and screening strategies. Dr Lydia Coxon is a postdoctoral researcher at the University of Oxford in the Pain in Women and EndoCaRe groups, specialising in mechanisms of pelvic pain. Her doctoral work examined whether endometriosis pain may include neuropathic-like components using fMRI, quantitative sensory testing and patient questionnaires. She contributed to the Translational Research in Pelvic Pain (TRiPP) and RoADPain studies, exploring pain stratification and risk factors for chronic pelvic pain. Her publications discuss evolving models of endometriosis-associated pain and prospects for targeted therapy. Professor Antonina Mickoka-Walus is a Professor of Health Psychology at Deakin University, renowned for her work in behavioural medicine and psychogastroenterology, where she explores the interaction between psychological states and gastrointestinal disorders. Her research spans clinical trials, observational studies, and systematic reviews, particularly focusing on how interventions like CBT and acceptance and commitment therapy can modulate disease activity. In recent years, she has extended her work into the domain of chronic pelvic pain and endometriosis, investigating the psychological burden, diagnostic delays, and supportive therapies for this condition. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thewomanshandbook.substack.com