Your Sister, The Doctor

Abby Rose
  • 5.0 (1)
  • Self-Improvement
  • Updated Weekly

The cozy, evidence-based podcast you didn’t know you needed 3 Hosted by Dr. Abby Rose, physical therapist by training, and big sister at heart. This show blends science with soul to help you move, feel, and live better. Each episode delivers research-backed insight with the warmth of a pep talk, covering everything from pelvic floor health and stress to burnout, movement, sleep, and mindset shifts that actually stick. A mic, a movement, and a mission, for effortless wellness that lasts.

  1. May 4

    Embodying our anatomy as women in the gym: how to simplify our fitness routine as women

    For the high capacity girls who are done with overwhelm: Embodying our anatomy as women in the gym: how to simplify our fitness routine as women my top tangible tips as a fitness professional when it comes to navigating the gym! 00:00 intro 3:16 what I wish every gym girl knew: the breath is everything 6:34 holistic approach to strength training 8:47 consistency in workouts over variety 10:48 simplicity is key with strength training 13:30 tracking is everything when it comes to the gym 14:22 structure over motivation 18:01 tips to build confidence in the gym 19:39 warm up, cool down, recovery 23:53 effective tracking 26:22 reminder that nervous system safety is crucial 27:15 progressive overload 30:56 outro and follow for more Work with me 1:1 HERE Follow for more science-backed wellness + sisterly guidance: IG: @ sisxdoc | @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated 3 with love, your sister, the doctor

    32 min

  2. Apr 17

    stop ignoring your gut: it's actually your second brain

    For the high capacity girls who are done with overwhelm: Another nervous system episode, let’s zoom in on the gut. All the hot girls have gut issues, but do we actually know how to manage them? I’ll give you MY exact formula for how I actually healed my gut! Let’s RECLAIM our gut health together! 00:00 intro 2:43 THE SCIENCE: GUT Physiology 101 (This is kinda dense!) 16:49 how I treat my patients with gut dysfunction 20:38 how I healed my gut and never looked back 25:05 how can I tell if I’m off?27:47 hormonal acne and gut health: what do I do? 28:31 gut health is holistic health Work with me 1:1 HERE Follow for more science-backed wellness + sisterly guidance: IG: @ sisxdoc | @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated 3 with love, your sister, the doctor

    31 min

  3. Apr 3

    The Nervous System Framework Every High-Achieving Woman Needs to Create To AVOID BURNOUT

    For detailed show notes in article form read my ⁠SUBSTACK⁠ For the high capacity girls who are done with overwhelm: Feeling stuck in fight-or-flight, in a constant loop of low motivation, or frozen with stress? It all comes back to the nervous system babyyy. In today’s episode, we break down my personal plan to PROACTIVELY regulate my nervous system! I’ll give you MY exact formula for what to do when you are: ANXIOUS AND OVERWHELMEDOVERWHELMED OR DYSREGULATEDSTUCK OR UNMOTIVATEDPlus my daily non-negotiable nervous system regulation routine and other tips to help you RECLAIM your nervous system health as a girl that does it all! (00:00) intro (1:28) STOP being hard on yourself: story time (5:50) STOP embodying stress, take care of your nervous system! ( 8:24) Sleep is a non-negotiable, but so is waking up on time (11:28) nervous system regulation toolbox: proactive regulation daily schedule (16:07) whether you’re just anxious or on the verge of a panic attack… (18:06) for my chronically dysregulated girlies (22:10) when you feel STUCK and unmotivated (24:22) exercise, remove barriers, scented pens (25:36) schedule hobbies & check-ins (27:11) summary & sister advice Work with me 1:1 HERE Follow for more science-backed wellness + sisterly guidance: IG and TikTok : @ sisxdoc PT IG: @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated 3 with love, your sister, the doctor

    30 min

  4. Feb 6

    stop chasing "rest & digest" and learn to ACTUALLY regulate your nervous system

    Health-conscious baddies! Feeling stuck in fight-or-flight, in a constant loop of low motivation, or frozen with stress? It all comes back to the nervous system babyyy In today’s episode, we break down how to ACTUALLY regulate your nervous system, beyond the buzzwords. This episode is for you if: you feel like you’re constantly stuck in fight-or-flightyou feel unmotivated, flat, or burned outyou want a clearer, science-based approach to nervous system regulation(00:00) intro (2:26) what is the nervous system (3:40) stress response physiology (5:27) fight or flight, rest & digest, freeze & shutdown (9:56) polyvagal theory (10:48) window of tolerance & play to regulate (13:36) stress & immunity (14:40) vagus nerve: energize & motivate (17:13) vagus nerve: relax & down regulate (21:06) summary & sister advice (22:18) practicing 4-7-8 breathing & physiological sigh Stay tuned for biweekly episodes on Embodying Our Anatomy, where we’re diving deeper into our nervous system mini-series. Follow for more science-backed wellness + sisterly guidance: IG: @ sisxdoc | @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated 3 with love, your sister, the doctor

    24 min

  5. Jan 23

    Body Awareness: how the pelvic floor, nervous system, and trauma are all related

    (00:00) Introduction (00:40) what is body awareness? (02:52) the science from "The Body Keeps the Score" (07:31) pelvic floor and body awareness (08:27) ways to tap into your body awareness (12:49) Why it's crucial (15:08) challenge to observe & outro DM me at @sisxdoc on instagram with any questions or a voice memo if you want to be featured on the podcast. Share this with a friend and leave us a 5-star review to help this show reach more women who need it 3

    17 min

  6. Jan 9

    Embodied Anatomy: A return to YOUR body

    (00:00) Introduction: Let’s go deeper than the Physical (02:32) The female body is so freaking cool, how do we embody our anatomy knowledge? (06:13) Good Physical Therapists see the whole picture (10:58) Take ownership of your health, you get one body! (11:54) The Pain Threshold Explained (15:09) Mid-episode self-check in (16:38) Sister-to-Sister: STEM girlies are Artists (24:34) Regulating the menstrual cycle, managing hormonal symptoms, supplements (30:48) Outro

    32 min

  7. 09/22/2025

    Evolution: Becoming the future version of you with small habits & micro shifts | Recipe to Your Health Finale

    ✨ Welcome to the Season Finale! ✨ This week we’re talking about E for Evolution — the final ingredient in the Recipe to Your Health. 🥣 In this episode, I’m sharing how growth really works — through tiny micro shifts over time that add up to big, beautiful transformation. 🎧Listen now to: ✔️ Reflect on how far you’ve come since Episode 1 ✔️Choose one small habit to focus on this month ✔️Feel empowered to step into the next version of YOU (00:00) Evolution: The Final Ingredient (02:33) Doctor Advice:  Neuroplasticity (04:11) Hormones Adapt to Your Habits (05:32) Habit Stacking + Identity-Based Habits (06:59) Epigenetics: Your DNA Isn’t Your Destiny (08:33) Resilience is Trainable (12:07) Your Body Is Built to Evolve (13:50) Self-Advocacy: Trusting Your Body’s Data (14:41) Emotional Health as Evolution (16:00) Building Your Growth Support Team (19:02) Community Is Vital for Women’s Health (20:28) Reflecting on Your Growth & Setting New Goals (22:30) Micro Shifts lead to Major Transformation (24:48) Recipe Isn’t a Checklist — It’s a Rhythm (25:10) Closing Thoughts & What’s Next 💌 Let’s Connect: 📸 Instagram: ⁠@sisxdoc⁠ 🎙️ Podcast: Your Sister the Doctor 💬 Comment below or send me a voice memo — I’d love to feature your evolution story in the next Q&A episode!

    28 min

  8. 09/15/2025

    Practicing Presence Over Perfectionism: Your Superpower for Stress Relief

    Ever feel like everything is moving so fast you can barely keep up? In this episode, we talk about why practicing presence is the antidote to perfectionism and how it can literally rewire your brain, calm your nervous system, and improve your health. This episode is for you if: • You are chronically stressed being a woman (relatable!) • If you constantly feel like there's too much to do in such little time, struggle with perfectionism, or literally feel like your brain won't shut off • You are searching for easy ways to practice presence daily (00:00) Women are cyclical beings living in a linear world (02:32) Doctor Advice: Stress is a silent killer (07:23) How perfectionism shows up in our lives (9:20) The science of presence: nervous system, hormones, digestion (11:00) Sister tangent: why I needed presence this week (13:40) Perfectionism keeps us stuck (16:50) Everyday ways to practice presence (23:06) Homework and closing announcement Loved this episode on practicing presence over perfectionism? Stay tuned for next week’s episode, where we’ll dive into the LAST letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks: pod Instagram: ⁠@sisxdoc⁠ pelvic PT Instagram: ⁠@authenticpt.abby⁠ TikTok: ⁠@authentic_abbs⁠ Share, subscribe, and rate the show! Drop your favorite tip or question below, I’d love to hear from you!

    24 min
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About

The cozy, evidence-based podcast you didn’t know you needed 3 Hosted by Dr. Abby Rose, physical therapist by training, and big sister at heart. This show blends science with soul to help you move, feel, and live better. Each episode delivers research-backed insight with the warmth of a pep talk, covering everything from pelvic floor health and stress to burnout, movement, sleep, and mindset shifts that actually stick. A mic, a movement, and a mission, for effortless wellness that lasts.

Information

  • Creator
    Abby Rose
  • Years Active
    2025 - 2026
  • Episodes
    14
  • Rating
    Explicit
  • Copyright
    © Abby Rose
  • Show Website
    Your Sister, The Doctor