Real Health and Weight Loss Podcast

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.

Dr Mary Barson and Dr Lucy Burns tackle the deep-rooted belief that you must "clean your plate" because children are starving elsewhere. Discover why this childhood message creates guilt, shame, and disconnects you from hunger signals, plus learn the powerful mantra "my body is not the bin". Get practical strategies like using smaller plates, saving leftovers for later, and changing "I can't eat that" to "I don't eat that" for better results. Understand how marketing tricks exploit your fear of missing out with "limited time" offers and seasonal treats that are actually available year-round. Break free from "last supper" eating by saying "not for the moment" instead of "never again", and discover why eating food just to get rid of it creates more problems than throwing it away. Leave with simple mindset shifts that help you eat to true hunger, reduce food guilt, and build lasting healthy habits without the mental battle.  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-change-your-relationship-with-food See omnystudio.com/listener for privacy information.

Have you ever wondered why you make some choices? It feels like you sabotage all your good efforts.  Many people know what they need to do for long-lasting health and weight management, but implementing that knowledge can feel impossible. This is where the mind management comes in.  Dr Mary and Dr Lucy talk about how to handle difficult moments and big feelings without emotional eating. They explain what mindset really means-it’s not about being tough or disciplined, but about learning to manage your thoughts and feelings so you can make better choices for yourself. The doctors share real life stories, including times they felt let down, upset, or ashamed, and show how they dealt with those feelings in a useful way. 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/do-you-self-sabotage See omnystudio.com/listener for privacy information.

Struggling to stick with healthy habits? In this episode, Dr Mary and Dr Lucy talk about real life barriers that get in the way of better health, from busy schedules to perfectionism and tiredness. Learn smart, simple ways to keep going, even when it feels tough. You’ll get practical tips for making changes that actually fit your life, plus easy ideas for food and movement. Listen in to find out how to stop waiting for the “perfect” time and just get started 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/how-to-flick-the-switch-when-youre-stuck See omnystudio.com/listener for privacy information.

Feeling overwhelmed trying to get healthy? Dr Mary Barson and Dr Lucy Burns share real talk on handling stress, weight, and health without chasing perfection. Learn simple tricks, like easy breakfasts and tiny habits, that make it possible to start feeling better without pressure. Tune in for mindset tips and practical steps anyone can do—even when life gets messy. Find out how to stop feeling stuck and move towards better health 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/are-you-an-all-or-nothing-person See omnystudio.com/listener for privacy information.

Dr Lucy sits down with Lifestyle Medicine doctor Jeremy Lim to unpack men’s health, metabolic health, and why lifestyle changes beat quick fixes every time. They chat about the rise of weight loss medications, the role of telehealth in supporting men, and Jeremy’s practical 3 E’s framework—Education, Engagement, and Encircling—a simple but powerful way to take charge of long-term health. You’ll also hear Jeremy’s personal insights into what really motivates men to make change and how to build habits that last.  🔗  Book an appointment  with Dr Jeremy Lim here: www.rlmtelehealth.com/metabolic  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/metabolic-health-in-men See omnystudio.com/listener for privacy information.

Struggling with yo-yo dieting and turning to food when stressed? Kate Smith's story will resonate with anyone who's felt trapped in the cycle of binge eating and starting over. In this episode, Kate shares how years of fluctuating between strict training regimes and complete blow-outs left her health suffering, especially during stressful times like university. Discover how attending a low carb roadshow opened her eyes to a completely different approach to health and body image. You'll learn practical insights about breaking free from emotional eating patterns and find inspiration to transform your own relationship with food. Kate's honest account shows that real change is possible when you shift your mindset about what health truly means. 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-shift-that-changed-everything See omnystudio.com/listener for privacy information.

From feeling flat and unwell to thriving with energy, Bronwyn Johnstone shares the simple changes that transformed her health and her life. Dr Mary chats with Bronwyn, a fertility nurse and very busy human—mum of boys, with a husband who’s “not really retired.” After years of struggling with her health, she made gradual, sustainable changes that have completely turned her life around. In this conversation, Bronwyn shares how she went from feeling drained to thriving—covering the practical steps, mindset shifts, and small daily habits that made the biggest difference.  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/bronwyns-breakthrough-moment See omnystudio.com/listener for privacy information.