Real Health and Weight Loss Podcast

If you've ever felt like exercise is just another thing you're failing at, this episode is for you. The truth is, you don't need a punishing gym program to protect your brain and your metabolic health. The evidence suggests that small, varied movements woven into your day may be just as powerful as any structured workout routine.  In this episode, Dr Lucy and Dr Mary introduce the concept of the "exercise salad", the idea that your body and brain do best with a mix of different movement types, not just one. They explore why muscle strength matters for both metabolic health and brain protection, how a little "huff and puff" may help reduce dementia risk for many people, and why mobility and balance are the often-forgotten ingredients that keep you moving well for life. They also dig into the all-or-something mindset that can transform how you approach movement on your busiest, most exhausted days.  You'll walk away with practical strategies you can start today without changing your clothes, joining a gym, or carving out extra time. From calf raises at the kettle to sit-to-stands off the toilet, this episode makes movement feel genuinely doable. Tune in and build your own exercise salad.  For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/the-exercise-salad-why-variety-beats-the-perfect-workout-every-time See omnystudio.com/listener for privacy information.

Do you reach for food when you're stressed, tired, or overwhelmed? In this episode, Dr Mary Barson and Dr Lucy Burns break down the real reasons behind emotional eating. No guilt, no shame. Just clear, practical tools you can use right now. Learn the PHALTS framework to spot your triggers, understand what your brain is actually doing when cravings hit, and discover simple "hot tools" to pause before you eat. You'll also get the "cool tools" to build lasting emotional resilience. This episode will change how you see your relationship with food.  For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/brain-based-solutions-to-stop-emotional-eating See omnystudio.com/listener for privacy information.

Did you know women are twice as likely to develop Alzheimer's disease as men, and oestrogen may be a key reason why? In this episode, Dr Lucy Burns and Dr Mary Barson break down the real science behind oestrogen's role in brain health and dementia prevention, why the infamous 2003 WHI study sent doctors running scared for decades, and what the latest evidence actually means for women in midlife. If MHT is not right for you, don't worry, protecting your brain is never a one-trick pony. This is the episode every woman in midlife needs to hear.  Research mentioned in this episode:  Paganini-Hill A, Henderson VW. Archives of Internal Medicine. 1996  Kim YJ et al. Alzheimer's & Dementia. 2021  Nerattini M et al. Frontiers in Aging Neuroscience. 2023  Cipriano GL et al. International Journal of Molecular Sciences. 2024  Melville NA et al. The Lancet Healthy Longevity. 2025  For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/can-hrt-prevent-dementia See omnystudio.com/listener for privacy information.

You know metabolic health matters, but what can you actually do about it? In this episode, Dr Lucy Burns and Dr Mary Barson break down the key levers you can pull to improve your metabolic health, and none of them require calorie counting or hours in the gym. You'll learn why just 10 minutes of movement after a meal can lower your blood sugar, how even five minutes of exercise improves your sleep, why chronic stress silently drives insulin resistance, and why going to bed on time might be the most powerful health tool you're not using. Simple, practical, and backed by science, this one is worth your time. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/how-to-fix-metabolic-health See omnystudio.com/listener for privacy information.

What if the reason you can't get your HRT patch has nothing to do with your pharmacy and everything to do with a 20-year-old mistake? Australia has had a chronic shortage of menopause hormone therapy patches for nearly five years, and the reason will surprise you. Dr Lucy Burns sits down with Johanna Wicks, co-founder of Lorai Health, who got so fed up she decided to build her own pharmaceutical company. This episode is essential listening for every woman in perimenopause or menopause who has ever been told to just wait a little longer. Lorai HealthWebsite: https://www.loraihealth.com/ Instagram: https://www.instagram.com/loraihealth/  My Metabolic Action Plan: https://www.rlmedicine.com/map Episode, show notes & transcript https://www.rlmedicine.com/perimenopause-patches-and-problem-solving-with-johanna-wicks See omnystudio.com/listener for privacy information.

What if you could lower your risk of diabetes and heart disease without giving up the foods you love? In this episode, Dr Mary Barson chats with Dr Nelum Dharmapriya, a GP with over 30 years’ experience, who shares how she reversed her own pre-diabetes, regained her energy, and simplified her approach to health after years of doing “all the right things” without results. Dr Nelum shares practical, culturally sensitive strategies you can use straight away, including how to reduce your metabolic risk (especially if you have South Asian heritage), how to enjoy traditional foods without guilt or confusion, and one simple breakfast shift that can kickstart better energy, appetite control, and weight loss. If you’ve ever felt stuck, frustrated, or unsure what actually works, this episode will give you clarity and a plan you can start today. For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Connect with Dr Nelum Dharmapriya  Website: Whole Food Revolution - Holistic Health Coaching for Women 40+ 👉 https://www.wholefoodrevolution.com.au/  Facebook: Whole Food Revolution 👉 https://www.facebook.com/share/1GP8K1fqHr/?mibextid=wwXIfr  YouTube: Whole Food Revolution 👉 https://youtube.com/@wholefoodrevolutionoz?si=w9DF0kfBynksLjmw  Episode, show notes & transcript https://www.rlmedicine.com/from-curry-and-carbs-to-metabolic-health-with-dr-nelum-dharmapriya See omnystudio.com/listener for privacy information.

In part 2 of this gut health deep dive, Dr Mary Barson continues her powerful conversation with gastroenterologist and microbiome expert Dr Paul Froomes. You’ll discover why the carnivore diet can calm symptoms at first but may harm your microbiome long term, how hidden chemicals in processed foods damage your gut lining, and what that means for inflammation, insulin resistance and chronic disease. Dr Paul shares clear, practical steps to start healing your gut, from simple food changes to targeted microbiome testing that can uncover the real cause of long-standing bloating, pain and food intolerances. If you have an irritable bowel, feel confused by conflicting diet advice, or have ever been told “it’s just stress”, this follow-up episode will show you what’s really going on in your gut and what you can do about it.  Website links: Website: themicrobiomeclinic.com.au  Instagram: @dr.paulfroomes  TikTok: @drpaulfroomes  For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/microbiome-medicine-for-metabolic-health-with-dr-paul-froomes-part-2 See omnystudio.com/listener for privacy information.

Did you know your gut and brain are in constant conversation -  and what they say to each other could be driving your cravings, low mood, and brain fog? In this episode, Dr Mary Barson and Dr Lucy Burns break down the gut-brain axis in plain English: what it is, why it matters, and how poor food choices, chronic stress, and lack of sleep can throw it off balance. Learn how certain gut bacteria send signals that make you crave sugar - and how to starve them out. Plus, discover simple, science-backed ways to calm your nervous system, reduce cravings, lift your mood, and even support your immune system. If stress or food cravings sometimes feel out of control, this episode is for you.  For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/the-gut-the-brain-and-emotional-eating See omnystudio.com/listener for privacy information.

Having personally seen how changing food transformed her depressed husband’s and anxious daughter’s lives, speaker, researcher and author Belinda Smith is on a mission to show that nutrition sits at the heart of our physical and mental health. In this episode, Dr Lucy Burns talks with Bel, one of Australia’s leading independent voices for children’s health, author of The Lunchbox Effect and founder of The Root Cause. You’ll hear how our kids’ lunchboxes became a snacking trap, how ultra-processed foods affect mood, learning and behaviour, and the simple changes that can protect your child’s mental health without making food a battleground. The Root CauseWebsite: therootcause.com.au Facebook: https://www.facebook.com/theRootCauseAU/ Instagram: https://www.instagram.com/therootcauseau/ For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ Episode, show notes & transcript https://www.rlmedicine.com/what-should-i-feed-my-kids-with-belinda-smith See omnystudio.com/listener for privacy information.

At 70, Maria thought weight gain, joint pain and exhaustion were just “old age” – until her cardiologist referred her to Real Life Medicine and she discovered powerful hormonal drivers like insulin and leptin resistance were behind her constant hunger and weight struggles, not a lack of willpower. In this episode, you’ll hear how a simple “metabolic reset”, by changing what she ate combined with practical mindset tools helped her lose weight and improve her metabolic hormones. This resulted in switching off the constant food noise, calm her IBS and inflammation, and gain the energy to run around with her grandchildren again. If you feel stuck, scared of “giving up carbs”, or worried it’s too late to change, Maria’s story shows how small doable steps, powerful education and the right support can transform your health and your future at any age.​  Start where you are. Take the next small step. My Metabolic Action Plan (MyMAP) begins February 14, and doors are closing soon. 👉 Save your spot today  For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/its-never-too-late-to-get-healthy See omnystudio.com/listener for privacy information.

“Can I ever eat sugar again?” Dr Mary Barson and Dr Lucy Burns unpack sugar and processed food addiction in a simple, hopeful way, so you can finally understand why you feel out of control around certain foods and what to do about it. You will learn Dr Lucy’s “three bucket” model of addiction, how food companies design products to hijack your brain, and why short “detox” breaks from ultra-processed food can calm cravings without focusing on dieting or willpower. Dr Mary shares practical “hot tools” for in-the-moment cravings and “cool tools” to build long-term emotional resilience, helping you move from feeling obsessed with sugar to feeling calm and in charge, while still leaving room for flexibility in the future.  If you want real health and long lasting weight loss, you can start right now My Metabolic Action Plan is now available. 👉 www.rlmedicine.com/map For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/can-i-ever-eat-sugar-again See omnystudio.com/listener for privacy information.

Is it hard to change your mind, even when you know something isn’t working for your health? In this episode, Dr Mary and Dr Lucy share why changing your mind is not a weakness but a powerful skill that can transform your weight, your metabolic health, and your life. Hear how science itself changes over time, why low carb went from “fringe” to guideline-backed, and what they now think about sweeteners as the evidence evolves. You will learn simple mindset tools to let go of old rules, reduce guilt, and make calm, confident choices that actually move you towards the life and body you want.  Ready for your next step? Learn more about our Metabolic Action Plan here →  www.rlmedicine.com/map  For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/its-okay-to-change-your-mind See omnystudio.com/listener for privacy information.