305 What is Metabolic Health?

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.

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.

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.

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.

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.