Real Health and Weight Loss Podcast

Are you worried that holidays will ruin your health progress? In this episode, Dr Mary shares her real-life experience of travelling to Japan with kids and how she stayed on track without being perfect. You'll learn how to enjoy holidays without the "all or nothing" mindset that leads to weight gain and regret. Discover practical tips for handling plane food, navigating buffet breakfasts, and making smart choices in unfamiliar food environments. Dr Mary and Dr Lucy bust the myth that you need to choose between having fun on holidays or maintaining your metabolic health. You'll find out how to use a flexible framework that works anywhere in the world, so you can come home without needing a reset or feeling guilty. This episode will help you enjoy your next holiday whilst protecting your health goals. 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/stay-healthy-on-holidays-without-missing-out See omnystudio.com/listener for privacy information.

At 70, Maria thought weight gain, joint pain and exhaustion were just “old age” – until her cardiologist referred her to Real Life Medicine and she discovered powerful hormonal drivers like insulin and leptin resistance were behind her constant hunger and weight struggles, not a lack of willpower. In this episode, you’ll hear how a simple “metabolic reset”, by changing what she ate combined with practical mindset tools helped her lose weight and improve her metabolic hormones. This resulted in switching off the constant food noise, calm her IBS and inflammation, and gain the energy to run around with her grandchildren again. If you feel stuck, scared of “giving up carbs”, or worried it’s too late to change, Maria’s story shows how small doable steps, powerful education and the right support can transform your health and your future at any age.​  Start where you are. Take the next small step. My Metabolic Action Plan (MyMAP) begins February 14, and doors are closing soon. 👉 Save your spot today  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/its-never-too-late-to-get-healthy See omnystudio.com/listener for privacy information.

I know what to do, I just don’t do it.” If that sounds like you, this episode is for you. Dr Mary and Dr Lucy unpack the “knowing–doing gap” in simple, practical language, so you can finally understand why you get stuck and stop calling yourself lazy or weak. You will learn why your brain clings to old habits, why pushing yourself with “a good kick up the pants” backfires, and what actually works instead. Tune in to pick up easy tools to lower overwhelm, work with your brain, and start doing the healthy things you already know you should be doing, in real life, for the long term. Our My Metabolic Action Plan (MyMAP) is your chance to finally turn knowing into doing. It's time to build real health and lasting weight loss. Program starts February 14 — enrol now before the bonuses disappear in 2 days! 👉 www.rlmedicine.com/map 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/the-knowing-doing-gap See omnystudio.com/listener for privacy information.

“Can I ever eat sugar again?” Dr Mary Barson and Dr Lucy Burns unpack sugar and processed food addiction in a simple, hopeful way, so you can finally understand why you feel out of control around certain foods and what to do about it. You will learn Dr Lucy’s “three bucket” model of addiction, how food companies design products to hijack your brain, and why short “detox” breaks from ultra-processed food can calm cravings without focusing on dieting or willpower. Dr Mary shares practical “hot tools” for in-the-moment cravings and “cool tools” to build long-term emotional resilience, helping you move from feeling obsessed with sugar to feeling calm and in charge, while still leaving room for flexibility in the future.  If you want real health and long lasting weight loss, you can start right now My Metabolic Action Plan is now available. 👉 www.rlmedicine.com/map 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/can-i-ever-eat-sugar-again See omnystudio.com/listener for privacy information.

Dr Mary and Dr Lucy lift the lid on your brain and reveal why you keep doing the things you don’t want to do, like eating when stressed, lonely, angry or bored. You’ll learn the two main jobs your brain has, why it clings to safety and quick rewards, and how this secretly sabotages your metabolic health and weight loss. They share simple tools like the SLAB acronym and tiny doable steps, plus powerful mindset strategies used in therapy, so you can soothe emotions without food and finally make changes that last. If you “know what to do” but still don’t do it, this episode will help you work with your beautiful brain, not against it.  We’re excited to share that a brand-new program is launching in February 2026.  It’s your complete MAP to metabolic health — and you can join the waitlist now.  ➡️ www.rlmedicine.com/map  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/our-brain-has-2-jobs See omnystudio.com/listener for privacy information.

Is it hard to change your mind, even when you know something isn’t working for your health? In this episode, Dr Mary and Dr Lucy share why changing your mind is not a weakness but a powerful skill that can transform your weight, your metabolic health, and your life. Hear how science itself changes over time, why low carb went from “fringe” to guideline-backed, and what they now think about sweeteners as the evidence evolves. You will learn simple mindset tools to let go of old rules, reduce guilt, and make calm, confident choices that actually move you towards the life and body you want.  Ready for your next step? Learn more about our Metabolic Action Plan here →  www.rlmedicine.com/map  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/its-okay-to-change-your-mind See omnystudio.com/listener for privacy information.

Insulin resistance is common, serious and often missed  and in this episode Dr Mary Barson and Dr Lucy Burns break it down in plain language so you can actually do something about it. You’ll learn what insulin resistance really is, why “normal” blood sugars can still mean trouble, the everyday signs your body is giving you, and the six simple Ss that help you lower insulin, reduce hunger and protect your long-term health. This is a clear, science-backed roadmap you can start using today, without extreme diets or complicated plans. Learn more and take your next step with our Metabolic Action Plan here → www.rlmedicine.com/map  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/insulin-resistance-weight-loss-long-term-health See omnystudio.com/listener for privacy information.

If resolutions worked, you wouldn’t need to make them every year. Dr Mary Barson and Dr Lucy Burns unpack why most New Year’s resolutions fail and what to do instead in this episode of The Real Health and Weight Loss Podcast. Learn how concepts like the gap and the gain, micro clean slates, and the four-wheel-drive model can help you reset, build momentum, and make change feel achievable, without self-criticism.  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/fresh-starts-and-clean-slates See omnystudio.com/listener for privacy information.

Ever wondered why weight loss competitions seem like a good idea but might actually be doing more harm than good? In this episode, Dr Lucy Burns and Dr Mary Barson break down why these "motivating" challenges are really just diet culture in disguise. You'll learn the red flags to watch out for, why shame doesn't lead to lasting change, and what actually works for long-term health. If you've ever felt like a failure for not losing weight fast enough, this episode will help you see things differently and treat yourself with more kindness.  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-we-reject-toxic-diet-trends See omnystudio.com/listener for privacy information.

Want to live longer and feel better without wasting money on shiny “biohacks”? In this episode, Dr Mary Barson and Dr Lucy Burns unpack what real longevity looks like – not just more years, but better years – and share the simple “Six S” foundations that protect your DNA, hormones, brain and metabolism: real food, sleep, strength, stress management, social connection and safe sunlight. You will learn why basics like muscle strength, circadian rhythm, insulin sensitivity and self-compassion beat expensive supplements every time, how small daily habits can switch on your body’s repair systems, and where things like cold plunges, saunas and creatine actually fit in. 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/the-lowdown-on-longevity See omnystudio.com/listener for privacy information.

Do you really need that post-workout protein shake, or is real food (and simple habits) enough for great health? In this episode, Dr Mary Barson and Dr Lucy Burns unpack the difference between training for performance and training for health, explain why “gym bro” advice often doesn’t suit everyday women, and show how small, consistent choices like fasting, strength work and low-carb real food can boost metabolic health without endless rules. Listen in to learn when fasted exercise is helpful, how to tell if you personally do better eating before or after a workout, and easy ways to get enough protein without relying on ultra-processed shakes. Website links:  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/should-i-drink-a-protein-shake-after-exercise See omnystudio.com/listener for privacy information.

Learn when supplements like chromium and milk thistle might help and when they won’t! Like many supplements, they’re not magic fixes! Dr Mary Barson and Dr Lucy Burns explain why real food, good sleep and movement matter most for your health and weight loss. You’ll find out what to look out for before spending money on supplements, plus get their easy six steps for success you can start today. Listen and discover what really works for better health!  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/are-chromium-or-milk-thistle-useful-for-weight-loss See omnystudio.com/listener for privacy information.

Get ready for tips you can use! In this episode, Dr Mary Barson and Dr Lucy Burns share simple ways to enjoy Christmas without feeling stressed by food, family, or parties. You’ll learn how to dodge sneaky marketing tricks, handle emotional eating, and pick healthy treats that taste good. Listen for practical steps to stay focused on your health goals while having fun, plus find out about a special free programme to help you through the festive season, so you start the New Year feeling great.  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/avoid-the-pitfalls-of-christmas-marketing See omnystudio.com/listener for privacy information.

Dr Lucy Burns and Dr Mary Barson open up about why diets don’t work - and why being “perfectly thin” isn’t the goal. They share their own real-life struggles with weight and health, bust common myths from diet culture, and explain why being healthy on the inside matters far more than looking a certain way. You’ll also learn simple, science-backed strategies to break free from the all-or-nothing mindset, manage emotional eating, and stay on track with your health - without guilt, shame, or restriction. 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-were-not-skinny See omnystudio.com/listener for privacy information.

Join Dr Mary Barson and Dr Lucy Burns as they celebrate five years of podcasting and share what they've learned along the way. Discover why low-carb diets aren't the only answer, how diet culture has kept women trapped in guilt and shame, and why being thin doesn't equal being healthy. Learn about the surprising role that trauma plays in weight gain and why the old "eat less, move more" advice sets people up to fail. If you've been struggling with weight loss or trying to understand what really works for your health, this episode will help you see through the marketing hype and give you a more balanced, realistic approach to becoming healthy on the inside. Plus, hear why these two doctors changed their minds about so many things and why that's actually a good sign.  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-have-we-learnt-in-5-years See omnystudio.com/listener for privacy information.

Dr Lucy Burns talks with money mindset expert Denise Duffield-Thomas about ADHD, perimenopause, and how women can change their relationship with money. Discover how ADHD often goes undiagnosed in women until perimenopause hits, why getting a diagnosis can be life-changing, and practical ways to stop self-sabotaging behaviours around money. Learn why women's work is often undervalued, how to break free from guilt about charging what you're worth, and why it's okay to use medication, technology, and help instead of trying to do everything the hard way. This conversation will help you recognise the stories holding you back and give you permission to stop making life harder than it needs to be. Find her at...Website: www.denisedt.com Instagram: @denisedt Facebook: @denisedt  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/adhd-perimenopause-and-money-mindset See omnystudio.com/listener for privacy information.

Dr Mary Barson and Dr Lucy Burns cut through the confusion around fasting, protein, and what really works for women. You'll learn how to balance intermittent fasting with your protein needs, why you shouldn't worry about hitting protein targets on fasting days but must prioritise them on eating days, and discover common fasting mistakes like going "too fast and furious" before your body is ready. The doctors explain how to build up your fasting practice gradually, what to drink during a fast, when fasting might not suit you (including during different phases of your menstrual cycle), and why more fasting isn't always better. If you've been told that women shouldn't fast or you're confused about how to make fasting work with your goals, this episode gives you practical, flexible strategies you can actually use.  Website links:  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/should-women-fast See omnystudio.com/listener for privacy information.

Wondering how much protein you really need each day? In this episode, Dr Lucy Burns and Dr Mary Barson clear up the confusion around protein intake and explain why hitting your protein target matters for your health. You'll learn a simple rule of thumb for calculating your daily protein needs, discover why protein is essential for controlling hunger, managing blood sugar, and preventing muscle loss as you age. The doctors share practical tips for getting 30 grams of protein at each meal using everyday foods like eggs, meat, fish, and dairy, plus their honest take on whether protein powders are worth your money. If you're struggling to feel satisfied after meals or want to boost your metabolic health, this episode gives you straightforward, no-nonsense advice you can put into practice straight away.  Website links:  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-much-protein-do-you-really-need See omnystudio.com/listener for privacy information.

This episode tackles a sneaky trap that keeps many people stuck in the dieting cycle: all-or-nothing perfectionism. Dr Mary Barson and Dr Lucy Burns explain why waiting for the perfect time to start or expecting yourself to be perfect is sabotaging your health goals. Listeners will learn how to break free from the mindset that says you're either doing it perfectly or you're a failure, discover why small slips don't have to derail your progress, and get practical tools for managing cravings and emotional eating without punishment or restriction. The doctors share their personal struggles with perfectionism and reveal how self-compassion and learning from mistakes—not perfection—are the real keys to lasting health changes. 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/the-common-diet-trap-you-might-be-falling-into See omnystudio.com/listener for privacy information.

Dr Mary Barson and Dr Lucy Burns tackle the tricky "holiday mindset" that can sabotage health goals when people go away. Discover why having more time doesn't automatically mean eating better and learn practical strategies to enjoy holidays without throwing your health plans out the window. The doctors share real examples of intentional food choices whilst travelling, from pints of Guinness in Dublin to chocolate tart in Paris, showing how you can still have special moments without going completely off track. You'll gain simple tools like the "half-assing holidays" approach and protein-focused breakfast strategies that let you enjoy your break from cooking and meal prep whilst staying aligned with your goals. Perfect for anyone who struggles with the all-or-nothing mentality around food during holidays and wants to return home feeling refreshed rather than regretful. 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/busting-food-myths-holding-you-back See omnystudio.com/listener for privacy information.