Real Health and Weight Loss Podcast

Real Life Medicine
  • 4.8 (11)
  • Nutrition
  • Biweekly

Welcome to the Real Health and Weight Loss Podcast where you get Real advice from Real Doctors to help you lose weight and revolutionise your health not just now but permanently. You can change your future, starting now.  Imagine if everything you had been told about weight loss was wrong.  We are here to bust through some myths and give you actionable advice. Real health and weight loss is a journey and we, your hosts Dr Mary Barson and Dr Lucy Burns from Real Life Medicine, are here with you every step of the way. 

  1. 3d ago

    331 How Does Night Shift Affect Your Health? (And What You Can Do About It)

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

  2. Oct 19

    330 Why Weight Loss Gets So Much Harder in Your 50s and 60s

    If your body feels different after menopause, even though you’re eating well and moving more, you are not broken. In this episode, Dr Lucy and Dr Mary explore why midlife metabolic health can change, why weight may settle around the middle, and what you can do to work with your body rather than fight against it.  They unpack the difference between subcutaneous fat and visceral fat, and explain how changing oestrogen, insulin, cortisol, sleep, stress, and muscle mass can influence metabolic health after menopause. You’ll also hear why the aim isn’t to chase a particular body shape or fear ageing, but to build the foundations that support health, strength, energy, and independence through your later years.  Dr Lucy and Dr Mary share their six S’s for a healthier metabolic future: sustenance, sleep, stress management, strength and movement, sunlight, and social connection. Whether you’re preparing for menopause, in the thick of it, or post-menopausal, this is a reassuring, practical conversation to help you focus on the levers that may make a meaningful difference, one small step at a time.  For more information about Real Life Medicine and our programs and special offers:  https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/why-weight-loss-gets-so-much-harder-in-your-50s  See omnystudio.com/listener for privacy information.

  3. Oct 12

    329 What is the Best Diet for Metabolic Health

    Could low carbohydrate eating support metabolic health beyond weight loss alone? In this episode, Dr Lucy and Dr Mary unpack two recent studies exploring low carb eating, pre-diabetes, fatty liver, weight regain, genetics, and the often-underestimated role of sleep.  They explain why one tightly controlled study found different metabolic changes across low carbohydrate, Mediterranean, and whole-food plant-based approaches, even when participants lost similar amounts of weight. You’ll hear why the quality of nutrition research matters, what a bell curve can teach us about individual responses, and why there is no single approach that works for every person.  Dr Lucy and Dr Mary also explore the real-life factors that can make maintaining changes harder, including family history and poor sleep. This is a thoughtful, evidence-informed conversation about using research as a guide, without turning it into dogma. You’ll come away with a clearer understanding of why low carb may be a helpful foundation for many people with insulin resistance, and why adapting the approach to your own body and circumstances matters.  For more information about Real Life Medicine and our programs and special offers:  https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/what-is-the-best-diet-for-metabolic-health  See omnystudio.com/listener for privacy information.

  4. Oct 5

    328 How to Make Healthy Eating Automatic

    What if healthier choices did not have to rely on willpower? In this episode, Dr Lucy and Dr Mary explore how habits, friction, and your everyday environment can make supportive choices feel easier, even when life is busy and you are tired.  They unpack what a habit really is, why convenience can sometimes work against your health goals, and how visual cues can lead you to the cupboard for food you didn't even plan to eat. You will hear practical, real-life ways to reduce decision fatigue, make nourishing meals more accessible, and create a kitchen that supports you rather than constantly tests you.  From salad bags, air fryers, and freezer meals to rethinking the nightly drink, this is not about being perfectly organised or relying on endless discipline. It is about small preparations that can be a gift to your future self. Listen now for simple ideas to make the helpful choice the easy, obvious choice, one ordinary day at a time.  For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/how-to-make-healthy-eating-automatic  See omnystudio.com/listener for privacy information.

  5. Sep 28

    327 I Eat Pretty Well… So Why Am I Still Gaining Weight?

    Ever feel as though you’re doing all the “right” things, yet your weight or metabolic health still isn’t shifting? You’re eating porridge, yoghurt and berries, salads, and going for walks, but you’re still hungry, tired, gaining weight, or dealing with insulin resistance. It’s frustrating, and it’s not a personal failure.  In this episode, Dr Lucy and Dr Mary unpack why foods with a health halo aren’t always the most supportive choice for your individual metabolism, particularly through perimenopause and postmenopause. They explore the power of a protein-rich breakfast, satiety, meal timing, snacking, sleep, alcohol, and why the same meal can affect two people differently. They also explain why walking matters, but strength training may be the missing piece for preserving muscle as we age.  You’ll come away with practical, realistic experiments to try this week, including building a more satisfying first meal, reducing grazing, and making movement easier to begin. If you’re tired of trying harder and wondering what you’re missing, this conversation will help you work with your body, not against it.  For more information about Real Life Medicine and our programs and special offers:  https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/i-eat-pretty-well-so-why-am-i-still-gaining-weight  See omnystudio.com/listener for privacy information.

  6. Sep 21

    326 How to Stop People-pleasing and Say No

    Are you so used to looking after everyone else that your own needs barely make the list? If people-pleasing, caregiving, and the pressure to keep everyone happy are leaving you stretched thin, this episode is for you.  Dr Lucy and Dr Mary talk honestly about the midlife squeeze: caring for children, parents, work, and everyone else, while trying not to abandon yourself in the process. They explore why people-pleasing can begin as a protective response, why it can become exhausting in adulthood, and how small moments of pause can help you make choices that work for you too.  You’ll hear an effective way to think about old coping patterns, including Dr Mary’s powerful “outgrown shoes” analogy. Dr Lucy and Dr Mary also share practical scripts for navigating food pressure, setting boundaries without over-explaining, and tolerating the discomfort that can come with saying no. Listen now for a compassionate reminder that prioritising your health and needs isn’t selfish. It may be one of the most supportive things you can do for yourself and the people you care about.  For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/how-to-stop-people-pleasing-and-say-no  See omnystudio.com/listener for privacy information.

  7. Sep 14

    325 How to Stay Consistent When Life Gets Messy

    If one tough day has you thinking you’ve ruined everything, this episode is for you. Dr Lucy and Dr Mary unpack consistency, perfectionism, and the all-or-nothing thinking that can make healthy habits feel impossible to sustain.  When life is busy, plans change, and the gym, meal prep, or healthy eating routine goes out the window, it’s easy to believe you’ve failed and need to start again on Monday. But consistency isn’t about doing everything perfectly every day. It’s about zooming out, recognising the small blips for what they are, and having a realistic plan for the days when your usual routine isn’t possible. Dr Lucy and Dr Mary share practical ways to lower the friction around food, movement, morning light, and self-care, including the value of a “bare minimum” plan.  You’ll come away with a more useful way to interpret the moments that don’t go to plan. Rather than labelling yourself as lacking willpower or “self-sabotaging”, you can get curious about what’s driving your behaviour, make one small adjustment, and keep going. Because your health isn’t built on perfect days. It’s built over time.  For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/how-to-stay-consistent-when-life-gets-messy  See omnystudio.com/listener for privacy information.

  8. Sep 7

    324 From Food Noise to Food Freedom: Why Mindset Matters

    What if the missing piece isn’t another diet, but learning how to work with your brain when food feels loud? In this honest conversation, Dr Lucy speaks with Louise Govier, a 59-year-old woman from England, about moving from years of frustration, dieting and feeling stuck to building habits that better support her health.  Louise shares why reducing sweet and savoury “sugar” foods helped quieten her constant thoughts about eating, but also why food was only one part of the picture. Together, she and Dr Lucy explore emotional eating, non-hungry urges, intermittent fasting, strength training, sleep, stress management and the mindset tools that helped Louise navigate difficult moments. You’ll hear the powerful metaphors that made a difference for her, including the “dog on the couch”, using guardrails rather than rules, and learning when to “snip the thread” of an unhelpful habit.  This isn’t a story about perfection or quick fixes. It’s about self-awareness, practising new skills and returning to what helps when life gets messy. If food noise, all-or-nothing thinking or repeated restarts feel familiar, Louise’s experience may leave you feeling understood, encouraged and more hopeful about your own next step.  For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/  Episode, show notes & transcript https://www.rlmedicine.com/from-food-noise-to-food-freedom-why-mindset-matters  See omnystudio.com/listener for privacy information.

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4.8
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About

Welcome to the Real Health and Weight Loss Podcast where you get Real advice from Real Doctors to help you lose weight and revolutionise your health not just now but permanently. You can change your future, starting now.  Imagine if everything you had been told about weight loss was wrong.  We are here to bust through some myths and give you actionable advice. Real health and weight loss is a journey and we, your hosts Dr Mary Barson and Dr Lucy Burns from Real Life Medicine, are here with you every step of the way. 

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