HOW TO BE A WOMAN

Dr Natalie Hutchins
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HOW TO BE A WOMAN: Everything you were never taught about women’s health, finally explained. Hosted by Dr Natalie Hutchins- GP, women’s health doctor and creator of The Woman’s Handbook, this podcast brings you the facts, the nuance and the science behind every major stage of a woman’s life. Every other week, Natalie sits down with world-leading clinicians, psychologists, scientists and thought-leaders to break down topics women are so often left to figure out alone. We cover the 5Ms- the 5 key milestones that a shape women’s health: • Menarche: puberty, periods, PMS/PMDD, teen mental health and how to raise happy, confident & resilient girls • Menstruation: cycle health, contraception, fertility, endometriosis, PCOS and reproductive wellbeing • Matrescence: pregnancy, birth, pelvic floors, postpartum recovery and the psychological transformation into motherhood • Menopause: perimenopause, midlife mental health, HRT myths and knowledge to help you navigate this transition feeling empowered • Matriarchy: providing you with the rulebook to avoid chronic disease, and live well for longer If you want smart science, honest conversations and tools you can use today, you’re in the right place. New episodes alternate weeks. Your handbook starts here. Www.thewomanshandbook.com Instagram @thewomanshandbook thewomanshandbook.substack.com

  1. HOW TO STAY ALIVE - Is Longevity Medicine Real? (NAD, Peptides and Stem Cells Explained)

    1H AGO

    HOW TO STAY ALIVE - Is Longevity Medicine Real? (NAD, Peptides and Stem Cells Explained)

    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 Bio Professor 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 Cover 00:00 – 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 medicine 03:15 – 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 process 05:40 – 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 research 08:40 – From organ systems to cellular mechanisms • Why treating heart disease alone misses the bigger picture • Targeting root causes instead of symptoms • Preventing disease decades earlier 12:40 – The hallmarks of ageing explained • Cellular senescence (“zombie cells”) • Mitochondrial dysfunction, DNA damage & telomeres • Why these mechanisms link ageing and chronic disease 17:45 – 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 context 22:30 – 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 care 30:50 – When should longevity medicine start? • Why waiting until 40 is already late • Intergenerational health and pregnancy • Why it’s never too late to benefit 33:35 – 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 therapies 42:35 – How to find an evidence-based longevity clinic • Red flags to watch for • Global registries and standards • Why ethics and transparency matter What 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/geroscience The 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

    44 min
  2. TRAILER - Welcome to The Woman's Handbook

    5D AGO

    TRAILER - Welcome to The Woman's Handbook

    Evidence-based women's health advice for every stage of life—from puberty and pregnancy to menopause and longevity. 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

    1 min
  3. IN FOCUS: Breast Cancer & Sugar, Keto and Fasting

    FEB 10

    IN FOCUS: Breast Cancer & Sugar, Keto and Fasting

    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

    16 min
  4. HOW TO BREAST CANCER: What Women Need to Know About Breast Cancer Screening & Prevention

    JAN 20

    HOW TO BREAST CANCER: What Women Need to Know About Breast Cancer Screening & Prevention

    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 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

    1h 34m
  5. IN FOCUS: How to Stop Leaking, Prolapse and Pain | Physio Guide

    JAN 13

    IN FOCUS: How to Stop Leaking, Prolapse and Pain | Physio Guide

    (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 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

    38 min
  6. HOW TO PELVIC FLOOR: How to Stop Leaking, Prolapse and Pain | Physio Guide

    JAN 6

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

    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 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

    1h 40m
  7. HOW TO MAKE A CHANGE: How Harnessing Lifestyle Change Can Improve Your Health with Tobey Hill

    12/09/2025

    HOW TO MAKE A CHANGE: How Harnessing Lifestyle Change Can Improve Your Health with Tobey Hill

    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

    55 min
  8. HOW TO GIVE BIRTH: What Nobody Tells You About Safety, Risk and Real Choice with Dr Lucy Lord

    11/25/2025

    HOW TO GIVE BIRTH: What Nobody Tells You About Safety, Risk and Real Choice with Dr Lucy Lord

    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 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

    1h 32m
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About

HOW TO BE A WOMAN: Everything you were never taught about women’s health, finally explained. Hosted by Dr Natalie Hutchins- GP, women’s health doctor and creator of The Woman’s Handbook, this podcast brings you the facts, the nuance and the science behind every major stage of a woman’s life. Every other week, Natalie sits down with world-leading clinicians, psychologists, scientists and thought-leaders to break down topics women are so often left to figure out alone. We cover the 5Ms- the 5 key milestones that a shape women’s health: • Menarche: puberty, periods, PMS/PMDD, teen mental health and how to raise happy, confident & resilient girls • Menstruation: cycle health, contraception, fertility, endometriosis, PCOS and reproductive wellbeing • Matrescence: pregnancy, birth, pelvic floors, postpartum recovery and the psychological transformation into motherhood • Menopause: perimenopause, midlife mental health, HRT myths and knowledge to help you navigate this transition feeling empowered • Matriarchy: providing you with the rulebook to avoid chronic disease, and live well for longer If you want smart science, honest conversations and tools you can use today, you’re in the right place. New episodes alternate weeks. Your handbook starts here. Www.thewomanshandbook.com Instagram @thewomanshandbook thewomanshandbook.substack.com

Information

  • Creator
    Dr Natalie Hutchins
  • Years Active
    2025 - 2026
  • Episodes
    15
  • Rating
    Explicit
  • Copyright
    © Dr Natalie Hutchins
  • Show Website
    HOW TO BE A WOMAN