She Knows Her Body

Toni Plumb
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  • Health & Fitness
  • Updated Weekly

Welcome to She Knows Her Body - the podcast that helps women finally understand how their body actually works. Hosted by degree-qualified nutritionist and personal trainer Toni Plumb, this show is your go-to space to break down confusing health advice and tune into the science of your female biology. If you’ve ever thought, “Why did no one teach me this?” — you’re not alone. From hormones to hunger, metabolism to mood swings, perimenopause to PMS - this is the place to learn, unlearn, and finally feel at home in your skin. Because when she knows her body… she owns her power!

  1. 11/05/2025

    14 | Survive the Silly Season (Without the Guilt, Bloat or Blowout)

    The holidays are meant to be joyful - but for many women, they come with a side of stress, guilt and the fear of “undoing” all your hard work. This episode is your permission slip to enjoy the season while still feeling energised, balanced and confident in your body. In this episode, I break down how to stay healthy (without restriction) through the festive season - so you can enter the new year feeling nourished, not depleted. You’ll learn:💪 Why skipping meals to ‘save calories’ backfires - and what to do instead🍳 The power of a protein-packed breakfast for balancing hormones and blood sugar🥗 The PFF Method (Protein, Fibre, Fats) - how to build your plate for energy and satisfaction (DOWNLOAD YOUR FREE CHECKLIST HERE)🍷 How to enjoy drinks without the hangover, guilt, or blood sugar crash🧘‍♀️ Why stressing about food does more harm than the food itself🚶‍♀️ The underrated power of NEAT movement - and how daily activity matters more than your workout This is not about restriction. It’s about understanding how your body works - so you can eat, move, and celebrate without guilt. 🎯 Your challenge:Pick one tip from this episode - maybe it’s eating a balanced breakfast, being mindful with drinks, or going for a walk after lunch — and focus on it this week. One small shift can make a huge difference in how you feel this season. ✨ Remember:You don’t need to “get through” Christmas - you can thrive through it. Because when a woman understands her body, she enjoys life without fear, guilt, or burnout. This is our final episode for 2025 and season 1! Thank you for joining me each week and I can't wait to bring you more topics in the New Year to help you feel strong, confident and empowered in your body. DOn't forget to: - Subscribe to the "She Knows Her Body Podcast" so you know when we are back next year - Comment below what topics you'd like to hear more of in 2026 - Share to all the women in your life!

    25 min

  2. 10/29/2025

    13 | Moving for You: How to Exercise for Strength, Energy, and Joy - Not Punishment

    If you’ve ever wondered “What’s the best type of exercise for me?” - this episode is your permission slip to stop overthinking it and start moving in a way that truly supports your body. Because the truth is - the best exercise isn’t the hardest, the sweatiest, or the one that burns the most calories. It’s the one you enjoy, that helps you feel strong, capable, and alive. In this episode, I break down what movement really does for your health - far beyond weight loss. You’ll learn how exercise supports your heart, bones, brain, and hormones, and why chasing “more” isn’t the answer. We’ll dive into:💪 The real reason strength training is essential for women (and no, you won’t bulk up) 🚶‍♀️ Why NEAT movement — like walking and everyday activity - might be your most powerful metabolic tool❤️ How cardio can support your health - and the difference between Zone 2 and HIIT training🦴 Why impact and jump training are crucial for bone health🧠 How movement affects mood, stress, and energy (and why your workout should leave you feeling better, not depleted) And most importantly, I shars how to tune out the “shoulds” of the fitness world and build a movement routine that actually fits your life - one that empowers, energizes, and honors your body in every season. Your body doesn’t need punishment - it needs partnership.Move because you love your body, not because you’re trying to fix it. Strong, confident, and empowered - that’s what movement should make you feel. To get your body moving MORE in LESS time, check out my under 10 minute all over workouts here on YOUTUBE 📺

    25 min

  3. 10/22/2025

    12 | Macros Made Simple: Stop Counting, Start Nourishing

    If you’ve ever been told to “track your macros” to reach your health goals - this episode will change the way you see food forever. In today’s empowering conversation, I breaks down what macronutrients really are — protein, fats, carbs, and the often-forgotten fibre — and why understanding them is one of the simplest ways to boost your energy, balance your hormones, and feel nourished (without obsessing over numbers or tracking apps). We deep dive into:✨ Why the macronutrient diet gets some things right - and others totally wrong✨ The real function of each macronutrient in your body and how they impact your hormones and metabolism✨ Why fibre is the unsung hero of women’s health✨ How to build a balanced plate that keeps you full, energized, and satisfied✨ Practical, no-tracking visual guide to creating balanced meals This episode isn’t about restriction - it’s about reconnection. Because food isn’t just data, it’s nourishment, fuel, and joy. Empowerment Moment: “You don’t need to track to be in tune with your body.Your body already knows what it needs — you’ve just been taught to ignore the signals.When you start seeing food as information, not numbers, you stop punishing your body and start partnering with it.” 💡 Your challenge this week: Build one balanced plate - protein, fat, fiber, and complex carbs - and notice how you feel afterwards. Not what the scale says, but your mood, focus, and energy. To help create your balanced macro plate, download my FREE "Balanced Meal Checklist" HERE Chapters 00:00 Understanding Macronutrients and Their Importance 05:14 The Role of Protein in Women's Health 09:10 The Significance of Healthy Fats 16:46 Carbohydrates: The Body's Energy Source 21:44 The Unsung Hero: Fibre 25:44 Creating Balanced Meals Without Tracking

    27 min

  4. 10/15/2025

    11 | Sleep: The Most Underrated Superpower for Women’s Health

    We all know we need more sleep - but it’s usually the first thing we sacrifice when life gets busy. Here’s the truth: sleep isn’t just rest. It’s one of the most powerful tools you have to balance hormones, regulate blood sugar, support weight loss, manage stress, and restore energy. Yet, it’s also the most overlooked. In this episode, I pull back the covers on why poor sleep might be the real reason you’re feeling flat, foggy, and frustrated - and how improving it could transform your energy, mood, and metabolism. You’ll learn: Why sleep is the foundation of your hormonal, metabolic, and emotional health (and why skipping it backfires every time) The ripple effect of poor sleep on your mood, cravings, stress, and weight How to work with your circadian rhythm to wake up feeling more energised and fall asleep faster The surprising connection between coffee, stress, and your liver when it comes to broken sleep My top science-backed habits to help you sleep deeper, stay asleep longer, and wake up refreshed Plus — your one-week sleep challenge to start reclaiming your rest If you’ve been doing all the right things - eating well, exercising, taking supplements - but still feeling drained… this episode will show you the missing piece of your health puzzle. Because your health isn’t just about how you eat or move.It’s about how well you rest. Sleep isn’t a luxury — it’s a necessity. And a well-rested woman? She’s unstoppable. What's your ONE sleep habit you are going to implement this week? Tell me below 👇 1. Wake up at the same time 2. Expose my eyes to daylight upon waking 3. No coffee in the PM 4. Schedule in downtime during the day 5. Create a calm and cool sleep space 6. Create an ideal dream bedtime routine + stick to it

    23 min

  5. 10/08/2025

    10 | Helpful Hotline ☎️ Answering All Your Nutrition & Fitness Questions!

    In this week's episode we are mixing it up and I am answering your questions about anything related to nutrition, health and fitness. Before this episode, I put the call out to my member's and on my social media for your burning questions! The questions asked and answered: 1. "Why do I wake up at the same time every night? What does this mean?" - Nicole 2. "What type of exercise should I be doing during perimenopause, I've heard high intense cardio raises cortisol?" - Kate 3. "How do I tell the difference between "good pain" like I've exercised hard VS "bad pain" like I have caused an injury? - Liz 4. "Should I be eating 3 main meals a day or 5-6 small meals?" Amy & Michelle 5. "Is an anti-inflammatory diet beneficial? Especially if I have an autoimmune condition?" - Shelley Chapters: 00:00 Introduction to the Hotline Episode 01:45 Understanding Sleep Patterns and Cortisol Levels 06:22 Exercise Considerations for Perimenopause and Menopause 14:45 The difference between delayed onset muscle soreness VS. An injury 17:29 Understanding if 3 meals per day VS 5-6 small meals per day is better for you 22:56 The Importance of an Anti-Inflammatory Diet 27:27 Conclusion and Future Topics Got a burning question you'd like to ask? 🔥 Comment below 👇or send me a DM or shoot me an email at beautifulandbalancedbodies@gmail.com if you have any questions you'd like me to answer in our next Helpful Hotline episode.

    29 min

  6. 10/01/2025

    09 | Why Am I So Tired All the Time? The Truth About Iron & Thyroid

    If you’ve ever found yourself saying “I’m just so tired all the time” - you’re not alone. Fatigue is the number one complaint I hear from women, yet too often it gets brushed off as “just being a busy mum” or “just getting older.” But here’s the truth: constant exhaustion is not normal. And if your doctor has told you that your blood tests are “fine” but you still feel drained, there’s a good chance you’ve been dismissed or misdiagnosed. Two of the biggest and most overlooked drivers of fatigue in women are iron deficiency and hypothyroidism. Both are underdiagnosed, both impact far more than just your energy, and both could be the missing piece you’ve been searching for. In this episode of She Knows Her Body, we’ll cover: Why “normal” blood test ranges don’t always mean optimal health. The key roles of iron and thyroid in your energy, mood, hormones, and metabolism. The most common (and often ignored) symptoms of deficiency or imbalance. What tests you actually need to get accurate answers. Practical ways to support your iron and thyroid so you can finally reclaim your energy. Your exhaustion is not in your head, and it’s not something you just have to put up with. When you understand your biology, you stop blaming yourself — and start taking back your power. Because you deserve to feel energized, clear, and strong. Chapters 00:00 Understanding Fatigue in Women 03:21 The Role of Iron Deficiency 13:33 Thyroid Health and Its Impact 22:19 B12 and Energy Levels fatigue, women, iron deficiency, hypothyroidism, thyroid health, B12, energy, health, nutrition, wellness

    25 min

  7. 09/24/2025

    08 | Metabolism Myths: Why Eating Less, More Cardio & Less Sleep Are Slowing You Down

    "Eat More. Lift Heavy Shit. Slow Down" Most women have been taught that the way to boost metabolism is to eat less, do more cardio, and push harder. But the truth? Those very habits are slowing your metabolism down and leaving you exhausted, hungry, and stuck. In this empowering episode of She Knows Her Body, we break down: What metabolism really is (hint: it’s more than just calories burned). The 4 components of your daily energy expenditure and how they work. The biggest metabolism mistakes women are making (and why it’s not your fault). Why eating less, doing endless cardio, and running on no sleep backfires. My top 3 metabolism-boosting strategies to help you feel energized, strong, and in control of your body. You’ll walk away with practical steps to fuel your body better, train smarter, and slow down in order to thrive - not just survive. Because your metabolism isn’t broken. It’s adaptive. And when you understand how it works, you stop fighting your body and start working with it. If this episode helps you shift how you think about metabolism, share it with a friend who needs to hear it... The more we know our bodies, the more empowered we become! Chapters: Chapters 00:00 Understanding Metabolism: More Than Just Calories02:45 The Myths of Eating Less and Its Impact05:58 Metabolism 101: Components of Energy Expenditure08:48 Common Mistakes That Slow Metabolism11:47 The Role of Sleep and Stress on Metabolism14:24 Top Tips to Boost Your Metabolism18:25 Building a Sustainable Metabolism for Life Recommendation: To understand metabolic health more, check out Lara Briden's Metabolism Reset book.

    25 min

  8. 09/17/2025

    07 | Craving Sugar, Always Hungry + Tired? It’s Not You - It’s Your Blood Sugar!

    Ever wonder why you’re starving an hour after breakfast… or why the 3PM slump has you raiding the pantry (again)? Here’s the truth: it’s not about willpower. It’s about blood sugar balance - and most women are unknowingly riding a blood sugar rollercoaster every single day. In this episode of She Knows Her Body, we’re breaking down: What blood sugar really is (and why it matters even if you’re not diabetic). How the typical Western diet sets you up for endless crashes, cravings, and fatigue. The everyday signs of blood sugar imbalance (hint: it’s more than hunger). My simple method to finally steady your energy, hormones, and mood - no crazy diets, no deprivation. You’ll walk away knowing exactly why your body is asking for more fuel, how to “dress your carbs” so they work for you, and the easy tweaks that will leave you feeling satisfied, energised, and in control of your cravings. Because when your blood sugar is stable, everything feels easier. 👉 FREE RESOURCE: Grab my Fulfilling Meal Checklist — packed with protein, fat & fibre ideas to balance your meals — at https://www.beautifulandbalancedbodies.com/balanced-meal-checklist 🍫 4 WEEK CRASH COURSE: For more information on my 4 Week "Break The Sugar Cycle" course check it out HERE.

    21 min
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About

Welcome to She Knows Her Body - the podcast that helps women finally understand how their body actually works. Hosted by degree-qualified nutritionist and personal trainer Toni Plumb, this show is your go-to space to break down confusing health advice and tune into the science of your female biology. If you’ve ever thought, “Why did no one teach me this?” — you’re not alone. From hormones to hunger, metabolism to mood swings, perimenopause to PMS - this is the place to learn, unlearn, and finally feel at home in your skin. Because when she knows her body… she owns her power!

Information

  • Creator
    Toni Plumb
  • Years Active
    2K
  • Episodes
    15
  • Rating
    Explicit
  • Copyright
    © Toni Plumb
  • Show Website
    She Knows Her Body