Just As Well, The Women's Health Podcast

For a long time, the menstrual cycle was considered a bit of a messy, inconvenient business – a hindrance that women just had to put up with. In both science and sport, the attitude was much the same. But over the past decade or so there’s been a rising tide of interest in actually figuring out how a woman’s monthly cycles impact her performance. Now, from Megan Rapinoe’s World Cup-winning US football team and the Chelsea women's squad to the elite dancers of the Scottish Ballet, female athletes at the top of their game are using the insights of endocrinology (that's the science of how hormones work) to train around their cycles in order to perform better - and this week, we’re looking at how you can, too. Women’s Health’s fitness writer Morgan Fargo is joined by Dr Nicky Keay, a sports endocrinologist who conducts clinical research into this very area and applies those findings to her work with athletes. From knowing when to push yourself and when to ease off the intensity to the best cramp-quelling exercises for when you’re actually on, here’s what you need to know in order to get the most out of your workouts – all month long. Follow Dr Nicky Keay on Twitter: @NickyKeayFitnessFollow Morgan Fargo on Instagram: @morganfargoFollow Women's Health on Instagram: @womenshealthukTopics  Your menstrual cycle, explainedHow to choose a PMS-friendly workoutThe time of the month when your hormones support challenging workouts Why period tracking is important for monitoring fitness goal progress Your choice of contraception and how it impacts your performanceWhat the perimenopause means for your fitness levelsLike what you’re hearing? We'd love if you could rate and leave us a review on Apple Podcasts, as it really helps other people find the show. Also, remember to subscribe wherever you get your podcasts, so you’ll never miss an episode. Got a goal in mind? Shoot us a message on Instagram putting ‘Going for Goal’ at the start of your message and our experts could be helping you achieve your health goal in an upcoming episode. Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello! We wanted to send you a little voice note to let you know what’s in store on this week’s episode. We’ve got elite sports endocrinologist Dr Nicky Keay on the show to share how tuning into the rhythms of your menstrual cycle can help you realise your fitness goals - and even reduce your chance of injury. Here’s a little tip from this week’s episode; the full thing lands on Thursday morning. Hit subscribe to make sure you never miss an episode.  Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

In today’s episode, Women’s Health’s Editor-in-Chief Claire Sanderson chats with radio presenter, mum-of-one and serious fitness lover Gemma Atkinson (who might be the one guest who loves challenging herself with workouts just as much as Claire does). Gemma so exemplifies what we love and value at Women’s Health - the passion for fitness, the balanced, no-BS approach to living well, the cracking sense of humour - that she’s been on the cover of Women’s Health twice. Once, at the beginning of 2018 and again earlier this year, six months after giving birth to her daughter, Mia. In this conversation she talks about what it was like to shoot that cover and how proud she was was to celebrate her evolved, un-airbrushed body. She and Claire also candidly discuss the pressures on young women today and how they plan to raise strong, body-confident daughters. Plus, Gemma shares the approach to fitness and nutrition that helps her stay strong, fit and happy.Follow Gemma Atkinson on Instagram: @glouiseatkinsonFollow Claire Sanderson on Instagram: @clairesandersonFollow Women’s Health on Instagram @womenshealthukTopicsThe surprising way competing on Strictly changed Gemma’s bodyThe importance of doing the exercise you find hardestGemma's postnatal training learningsWhy chips and pizza have a place in Gemma’s diet Two mums talk building their daughters’ self-esteemLike what you’re hearing? We'd love if you could rate and leave us a review on Apple Podcasts, as it really helps other people find the show. Also, remember to subscribe wherever you get your podcasts, so you’ll never miss an episode. Got a goal in mind? Shoot us a message on Instagram putting ‘Going for Goal’ at the start of your message and our experts could be helping you achieve your health goal in an upcoming episode. Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

This week we’re doing a little mindset maintenance – looking at fear. Specifically, the fear that you’re not good enough, and how this can build and build and hold you back in many ways. From not going for the goals you want because you’re so fearful of failure, to being fearful that the success you’ve accumulated is so fleeting and so ready to be wrenched away from you that you keep chasing success but never actually allow yourself to recognise it; to enjoy it. The type of fear that, if it gets both hands on the wheel, can drive you towards overwork, burnout and a total disconnection from meaning, purpose and happiness in your life. Roisín is joined by Dr Pippa Grange - a doctor of sports psychology and a world-leading culture coach who’s hired by the sporting and business elite to help them edge in front of the competition. As head of people and team development at the Football Association, she worked closely with Gareth Southgate’s England team for the World Cup in 2018. She calls fear a thief, arguing that working on your fear is an essential step in achieving success - and talks through the techniques to facing it once and for all. Dr Pippa Grange is author of Fear Less: How to Win at Life Without Losing Yourself (Vermilion) - out now. Join Women’s Health on Instagram: @womenshealthukJoin Roisín Dervish-O'Kane on Instagram: @roisin.dervishokane TopicsHow fear is holding you back in many aspects of your lifeWhy being fearful of failure stops you going for goalsHow fear can lead to burnout when combined with ambitionWhy success won’t necessarily bring relief from fear (in fact, it can be the exact opposite)The best techniques to combat fear once and for all Like what you’re hearing? We'd love if you could rate and leave us a review on Apple Podcasts, as it really helps other people find the show. Also, remember to subscribe wherever you get your podcasts, so you’ll never miss an episode. Got a goal in mind? Shoot us a message on Instagram putting ‘Going for Goal’ at the start of your message and our experts could be helping you achieve your health and wellness ambition in an upcoming episode.  Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

What’s your relationship with yoga like right now? Maybe you’ve never really ‘got’ yoga (or thought that it’s for you) but the stresses of this moment mean you’re keen to access those juicy mind-body-soul-everything benefits that fans go on about. Perhaps you only flow on a fairweather basis and you’re curious about the benefits you might unlock if you start to practice regularly. Or maybe you’re someone who previously got a real buzz from attending studio classes, don't feel comfortable returning just yet, and need some inspiration to reinvigorate your at-home practice. Wherever you're at right now, we’re confident that, by the end of this episode, you'll want to unfurl that mat before you can say 'savasana'. This week's host Morgan Fargo, Women's Health's Digital Fitness Writer, is joined by two yoga experts full of tips and tactics to help you build a regular yoga practice. The first is Jessica Olie, a former elite swimmer and sports science grad who’s built a 900k-strong community around her online yoga workouts and #LetsStartYoga ebooks. Then there’s Nahid de Belgeonne, the former yoga sceptic and founder of The Human Method, which is a blend of yoga flow, restorative poses and breathing techniques she uses to soothe the nervous systems and improve the lives of her high-powered and highly-stressed clients. Together they discuss the importance of starting small, new ways to find joy within your self-practice and why yoga, truly, is for everyone.Join Jessica Olie on Instagram: @jessicaolieJoin Nahid de Belgeonne on Instagram: @thehumanmethodukJoin Women’s Health on Instagram: @womenshealthukJoin Morgan Fargo on Instagram: @morganfargoTopicsWhy it's so worth developing a home yoga practice The benefits of yoga for mental and emotional healthReflections on yoga's history and modern evolutionWhy you need to find a teacher you love (whether you're doing yoga over Zoom or IRL)The balance of postures you need for whole-body healthLike what you’re hearing? We'd love if you could rate and leave us a review on Apple Podcasts, as it really helps other people find the show. Also, remember to subscribe wherever you get your podcasts, so you’ll never miss an episode.Got a goal in mind? Shoot us a message on Instagram putting ‘Going for Goal’ at the start of your message and our experts could be helping you achieve your health and wellness ambition in an upcoming episode. For more great yoga content from Women's Health head to www.womenshealthmag.co.uk/yoga Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

So, we thought we’d try something a little different this week. After all, aren't some of the richest sources of inspiration for positive change often found when listening to smart, switched on people share their personal stories? We're confident that will be the case with this week's guest: personal trainer, global fitness superstar and founder of the Fit Body App, Anna Victoria. At the age of 32, she has already been on her fair share of health journeys and here she chats to Women’s Health’s Editor-in-Chief Claire Sanderson about the lessons she’s learned along the way. Expect an unfiltered account of Anna’s struggles with unexplained infertility and IVF plus how, now she’s pregnant (and due any day now) she plans to raise a strong, resilient and self-confident little girl. They also discuss Anna’s personal evolution from someone who thought nothing of eating Maccies thrice daily (yep, really) to a woman who lives and breathes a healthy lifestyle so much so that she’s been able to amass a 1.2 million-strong community of women around her passion and knowledge for living well. Oh, and there are tonnes of tips and tactics you can apply to optimise your health - no matter what stage you're at on your own journey.Join Women's Health on Instagram: @womenshealthukJoin Anna Victoria on Instagram: @annavictoriaJoin Claire Sanderson on Instagram: @clairesandersonTopics:From IVF and infertility to pregnancy: one woman's journey to motherhoodPregnancy workout pro tipsWhat to know when starting a fitness journeyWhy the 80:20 nutrition rule is so important for mental healthRaising strong girls: how Anna plans to do itLike what you’re hearing? We'd love if you could rate and leave us a review on Apple Podcasts, as it really helps other people find the show. Also, remember to subscribe wherever you get your podcasts, so you’ll never miss an episode.Got a goal in mind? Shoot us a message on Instagram putting ‘Going for Goal’ at the start of your message and our experts could be helping you achieve your health and wellness ambition in an upcoming episode.  Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

If there’s been one common thread weaving through your episode request messages over the past couple of months, it’s that many of you want our experts’ guidance on breaking out of unhealthy eating patterns. Just a few examples: Lauren wanted to learn strategies with which to curb her snacking, Hannah wanted to know what will stop her snacking on junk food, while Leila wants help disrupting her emotional eating reflex. At the other end of the spectrum, plenty more of you wanted advice on how you can avoid slipping back into restrictive habits around food. This week, Roisín is joined by Dr Laurel Mellin, associate clinical professor at the University of California San Francisco and founder of neuroscience-based, habit-change system Emotional Brain Training - alongside Renee McGregor, leading sports and eating disorders dietician. They discuss how the surprisingly simple principles of neurophysiology can help anyone manage emotional eating issues, food and feelings-based ways to temper sugar cravings - and what to do if the stress of the pandemic is tipping you toward restrictive eating habits. Dr Laurel Mellin is author of The Stress Eating Solution, find out more about Emotional Brain Training.Renee McGregor is author of Training Food and co-host of the Train Brave podcast, join her on Instagram @r_mcgregorJoin Roisín Dervish-O'Kane on Instagram: @roisin.dervishokaneTopics Why so many people have been struggling with negative eating patterns recentlyWhat is neurophysiology and how can it help disrupt negative eating patterns?A brain training technique to try if you're concerned about your overeatingAn energy-sustaining healthy eating schedule Sweet tooth in overdrive? Why you might not be eating enoughIf you'r struggling with disordered eating right now, check out the UK's Eating Disorders Charity BEAT for information and support: beateatingdisorders.org.ukLike what you’re hearing? Leave us a review on Apple Podcasts, and remember to subscribe wherever you get your podcasts, so you’ll never miss an episode.Got a goal in mind? Shoot us a message on Instagram putting ‘Going for Goal’ at the start of your message and our experts could be helping you achieve your health and wellness ambition in an upcoming episode.  Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

Sleeping soundly is something that’s become an increasingly elusive goal since the pandemic pressed pause on our daily way of operating. So much so that UCL research out in June revealed two thirds of people surveyed have been experiencing some sort of sleep disturbance in lockdown. Far from ideal when you consider that getting adequate, good quality sleep is a critical factor in us being able to feel and function at our best - and that experts believe we’ll be cycling in and out lockdowns until a Covid-19 vaccine is found. While much of the anxiety and stress of this moment can harm your sleep whatever your gender, as a woman, you’re up against specific slumber saboteurs. From extra caring responsibilities to hormonal gymnastics, women have - as one of today’s guests puts it - ‘really hit the jackpot’. Thankfully today’s guests - both foremost experts in their respective fields within the science of women’s sleep - come armed with tonnes of tips and tactics that we can all use to help us protect our sleep and live better. Joining Roisín this week are Dr Shelby Harris, a NYC-based clinical psychologist and author of The Women’s Guide To Overcoming Insomnia and Dr Katharina Lederle, consultant human sleep and fatigue specialist and author of Sleep Sense. Whether your wake-up-at-3am insomnia has reared it's head in recent weeks; the specific anxieties of the moment mean, for the first time, you’re struggling to nod off; or you’re a late riser who’s thriving on their new set-your-own schedule and worried about returning to the office 9-5, they’ve got you. Find out more about Dr Katharina LederleFind out more about Dr Shelby Harris Follow Women’s Health on Instagram: @womenshealthukFollow Roisín Dervish-O’Kane on Instagram: @roisin.dervishokaneTopics: Why cycling in and out of lockdown is a sleep saboteurThe case for sleep being a feminist issueWhat to do - and not to do - if you can’t sleepHow going to bed later can stop early-hours wake ups Ways to readjust your schedule if you’re returning to the office5 doctor-approved better sleep tactics you can try tonightLike what you’re hearing? Leave us a review on Apple Podcasts, and remember to subscribe wherever you get your podcasts, so you’ll never miss an episode.Got a goal in mind? Shoot us a message on Instagram putting ‘Going for Goal’ at the start of your message and our experts could be helping you achieve your health and wellness ambitions in an upcoming episode.  Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

Unless you’ve been living under a rock with no Wifi connection (and you've set all your WhatsApp groups to mute) you'll be aware that pubs and bars in the UK are reopening on 4th July. Think about how this makes you feel: jubilant about sitting down with a freshly-pulled pint? Thrilled that your gang are finally able to make merry in a place with actual working loos? Maybe you’ve cut your units right down during lockdown and have mixed feelings about social drinking opportunities showing up in your life again. Whichever way you're leaning, now is as good a time as any to take stock and start thinking about your drinking. Joining Roisín on today's show is David Nutt, professor of neuropsychopharmacology at Imperial College London, outspoken former government advisor and author of Drink: The New Science of Alcohol and Your Health (£16.99, Hodder & Stoughton). One of the world’s foremost experts on the impacts of drugs on the brain, he’s determined that everyone who drinks understands the impacts boozing has on their bodies and minds. Decidedly not ‘anti-booze’ (he’s a wine fan, FYI), Professor Nutt believes it is possible to have a healthy, wholly positive relationship with drinking alcohol - provided that you apply a few important principles. Here, he spells out what these habits look like - and how to apply them - whether you're going out or staying home. Follow Professor David Nutt on Twitter: @ProfDavidNuttFollow Women’s Health on Instagram: @womenshealthukFollow Roisín Dervish-O’Kane on Instagram: @roisin.dervishokaneTopics:Beyond the liver: how unhealthy drinking affects your healthWhy it’s important to address stress-drinking The impact of the Covid-19 lockdown on our drinking habits Counting your units: how to do it and why it mattersHow to stick within your limits when pubs re-open Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

This week we’re going full-on health geek and diving into the fascinating world of hormones. Why? Well, because getting to grips with how these little chemical messengers work is integral to achieving so many of the health goals you tell us you want to really nail - whether that’s having more energy, being more productive, or maintaining your happy weight. In this episode, Roisín is joined by GP and integrative medicine specialist Dr Sohere Roked alongside Dr Michael Craig, a consultant psychiatrist at London's Maudsley hospital and a leading PMS researcher. They discuss how hormones actually operate, how to get yours in balance and why, if you’re eating well and working out but still feeling decidedly off, they might be to blame. The doctors also discuss the latest research and treatment options for common hormonal conditions such as Polycystic Ovarian Syndrome (PCOS) and severe PMS. Time to plug in, get to know the inner workings of your body a bit better - and, ultimately, help it work a bit better for you.Join Women's Health on Instagram: @womenshealthukJoin Roisín Dervish-O’Kane on Instagram: @roisin.dervishokaneLearn more about Dr Sohere Roked: drsohereroked.co.ukLearn more about Dr Michael Craig: craigclinic.comTopics: How hormones operate and the key systems for womenOne simple way to monitor your symptoms The lowdown on premenstrual dysphoric disorder (PMDD)Natural ways to manage PCOSHow stress hormones impede weight loss and maintenance Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices