Wellness With a Gynae Nurse

Zoe

Hosted by Zoe Lapwood – Endometriosis Specialist Nurse & Personal Trainer – this podcast cuts through the myths in women’s health. From heavy periods to hormone health and strength training, each episode gives practical, no-fluff advice to help you understand your body, advocate for yourself, and feel strong in every sense.

  1. 10/16/2025

    6 Week challenge - Wk 6 Q&A: Life After the Challenge, Maintenance & Moving Forward

    It’s the final week of the 6-Week Coaching Challenge — and in this Q&A, we’re reflecting on progress, lessons learned, and how to keep momentum going beyond the programme. We cover: Tips for maintaining results and transitioning out of a deficit How to stay accountable once the challenge ends Workout apps and YouTube trainers to keep you motivated Whether to stick with the same workouts or start mixing things up The truth about slow, sustainable fat loss Carb loading before long runs and balancing training with nutrition How to build on everything you’ve learned over the last six weeks This one’s all about what comes next — taking the habits, mindset shifts, and confidence you’ve built and using them to keep progressing long after the challenge is over.

    24 min

  2. 10/09/2025

    6 Week Challenge - Wk 5 Q&A: Balancing Life, Setbacks & Staying Consistent

    This week’s Q&A dives into the realities of keeping momentum when life gets hectic — from long work shifts to big life changes and weekend setbacks. We cover: How to stay consistent while working long 12.5-hour shifts Why checking in matters (even when you’re away or busy) Managing “big life stuff” — weddings, loss, babies, and everything in between How to handle post-weekend weight fluctuations without feeling like you’re back to square one Staying on track around birthdays, meals out, and celebrations What to do if you’re managing an injury but still want to train effectively Real life doesn’t pause — and neither does your progress. This episode is all about adapting, giving yourself grace, and finding a sustainable rhythm that works for you.

    24 min

  3. 10/03/2025

    6 Week Challenge - W4 Q&A - Accountability, Plateaus & Social Events

    This week’s coaching Q&A is all about what happens during and after the challenge — from staying accountable long-term to handling plateaus and navigating social events. We cover: How to maintain accountability after the 6-week programme ends Tips for enjoying Oktoberfest (and social meals) without derailing progress Easy breakfast ideas for busy mornings with kids Creatine and weight changes — what to expect What to do when the scale plateaus: adjust or stay consistent? Moving into maintenance: how to increase calories gradually How often to take progress pictures Choosing the best trainers for gym workouts Real-life situations, clear strategies, and no-nonsense answers to keep you on track — both now and beyond the challenge.

    27 min

  4. 09/25/2025

    6W Challenge - W3 Q&A: Hormonal Cravings, Emotional Eating & Getting Back on Track

    In this week’s Q&A we talk about how to reset when life feels overwhelming, deal with hormonal changes, and keep moving forward even when motivation dips. Topics include: Starting the week strong when you’re not feeling your best Managing food cravings and binge eating around your cycle Refocusing on fat loss after holidays or social weeks Staying mentally on track when life feels overwhelming (and avoiding emotional eating) Workout tips if you’ve got a slight strain or injury Calories burned: should you have a benchmark, or just focus on improving your own time? Real struggles, honest conversations, and practical tips you can actually use in your own journey.

    22 min

  5. 09/19/2025

    6 Week Challenge - W2 Q&A: Busy Schedules, All-or-Nothing Mindset & Protein Struggles

    This week’s coaching Q&A dives into the challenges of staying consistent when life gets busy — and how to make progress without the all-or-nothing approach. We cover: How to fit workouts and steps around a hectic work schedule Overcoming the all-or-nothing mindset How many workouts per week actually change your body shape Should you train 2 days in a row — same or different workouts? Navigating social plans and still staying on track Supplements like creatine and collagen (esp. for women over 40) What to do if protein dips at the weekend (and how much “missed” protein really matters) Steps vs. workouts — do they overlap? Belly fat, calorie deficits, and realistic expectations How to bounce back after a treat meal or emotional eating Real questions, real answers, and practical strategies you can use right away.

    44 min

  6. 09/18/2025

    6 Week Challenge - W1 - Q&A: Breakfast, TOM Bloating, Weigh-Ins, Eating Out & Training Around Life

    In this week’s coaching Q&A, I’m answering some of the most common questions that come up when starting a new programme. We cover: Do you really need to eat breakfast to see results? How often should you weigh yourself? Tips for eating out and managing family meals while in a calorie deficit Navigating TOM bloating and whether you should “make up” for missed steps Best non-meat protein sources Balancing strength training with marathon prep Staying on track while on holiday These are real questions from inside the 6-week coaching programme — with practical, no-nonsense answers you can apply straight away.

    36 min

  7. 06/27/2025

    Being the Patient, Not the Nurse: My Personal Gynae Experience

    This episode is a little different. As a gynae nurse, I’ve spent years supporting women through difficult diagnoses, appointments, and procedures — but this time, I was the patient. I’m opening up about: 🩺 What it felt like to be on the other side of the curtain 🧠 How it challenged my identity and mindset as a nurse 💬 The gaps I noticed in communication and care ❤️‍🩹 What I want every woman to know if you’re facing your own gynae journey It’s vulnerable, honest, and I hope it reminds you: you’re allowed to ask questions, feel scared, and still be strong.

    24 min

  8. 05/30/2025

    Food Noise: Cravings, Mind Games & Real-Life Strategies with Lewis

    n this month’s Everyday Athlete catch-up with Lewis, we’re diving into a topic that so many people struggle with but rarely talk about honestly — food noise. We share our own experiences (yep, even as coaches we feel it too) and unpack:🧠 What food noise actually is — and why it happens🍫 How cravings and constant thoughts about food can mess with your head🔁 Strategies we use (and share with clients) to quiet the noise without going into restriction mode💬 Why it’s normal and not something to feel shame about If your brain won’t stop thinking about snacks — this one's for you. Zoe_lapwood_Coaching

    25 min
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About

Hosted by Zoe Lapwood – Endometriosis Specialist Nurse & Personal Trainer – this podcast cuts through the myths in women’s health. From heavy periods to hormone health and strength training, each episode gives practical, no-fluff advice to help you understand your body, advocate for yourself, and feel strong in every sense.

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