Real Health and Weight Loss Podcast

Fibre-maxxing, high protein everything, GLP-1 injections... diet trends come and go, but does your body actually care what's fashionable? In this episode, Dr Lucy Burns and Dr Mary Barson take a good look at why real food, higher protein and lower carb eating remains one of the most effective approaches for metabolic health, no matter what's currently having a moment on social media. 

Dr Lucy and Dr Mary unpack why our physiology hasn't caught up with our rapidly changing food environment, and why that matters for anyone trying to lose weight or improve their health. They explore t...

Is creatine a game-changer for your health, or just another overhyped supplement clogging up your social media feed? In this episode, Dr Mary Barson and Dr Lucy Burns cut through the noise to give you an honest, science-backed look at one of the most talked-about supplements right now. 

Dr Mary and Dr Lucy explore what creatine actually is, what the evidence really says about its benefits for muscle building and brain function, and who may actually benefit. They bust the alarming myths circulating online about kidneys, cancer, and hair loss, explain why the research is far more nu...

Peptides are all over social media, but are they actually safe? In this episode, Dr Lucy and Dr Mary unpack what peptide hormones really are and why the booming, murky peptide market has them concerned. 

They explore where these products are really coming from, what can go wrong when nobody's checking what's in the vial, and why some of the newer trends aimed at young people worry them most as doctors.  

If you're curious about peptides, or worried about a loved one who is, this episode gives you plenty to think about. 

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Is magnesium really worth the hype, and which one should you actually be taking? In this episode, Dr Mary and Dr Lucy cut through the confusion around "magnificent magnesium" to help you make clearer, more confident decisions without the marketing spin. 

You'll hear why magnesium matters for energy, metabolic health, sleep and nervous system regulation, and why so many people may not be getting enough from modern diets alone. The doctors explore the most common forms, including citrate, glycinate and the newer magnesium L-threonate, covering what the evidence suggests, potential side effects, cost and when each one m...

Lipoedema might be the missing piece in your health story. In this episode, Dr Lucy and Dr Mary shine a purple light on this under-recognised condition that mostly affects women and is often mistaken for “just being overweight”. 

You’ll hear how lipoedema is different from lymphoedema, why the fat on your legs and arms may not respond to diet and exercise like the rest of your body, and the typical signs that doctors often miss. They also chat about how common it may be, why so many women are told to simply lose weight, and what current...

If you've ever felt like exercise is just another thing you're failing at, this episode is for you.

The truth is, you don't need a punishing gym program to protect your brain and your metabolic health. The evidence suggests that small, varied movements woven into your day may be just as powerful as any structured workout routine. 

In this episode, Dr Lucy and Dr Mary introduce the concept of the "exercise salad", the idea that your body and brain do best with a mix of different movement types, not just one. They explore why muscle s...

What if golf changed your life in ways you never expected? In this episode, Dr Lucy Burns chats with Rebecca Laut, a woman who picked up golf in her 30s and found far more than a hobby. Rebecca shares how getting out on the course helped her stay active while managing PCOS and insulin resistance, and how combining movement, lifestyle changes, and a GLP-1 medication led to something she never thought possible: a healthy pregnancy. You will also hear about her female-founded golf apparel brand Clubdayze, why 60% of new golfers in Australia are now women, and why golf might...

Do you reach for food when you're stressed, tired, or overwhelmed? In this episode, Dr Mary Barson and Dr Lucy Burns break down the real reasons behind emotional eating. No guilt, no shame. Just clear, practical tools you can use right now. Learn the PHALTS framework to spot your triggers, understand what your brain is actually doing when cravings hit, and discover simple "hot tools" to pause before you eat. You'll also get the "cool tools" to build lasting emotional resilience. This episode will change how you see your relationship with food. 

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Does your brain seem to work against you when it comes to healthy habits? In this episode, Dr Mary and Dr Lucy explore ADHD and why so many women, especially in midlife, find healthy living hard to stick to. 

They explain the gap between knowing what to do and actually doing it, and share simple, practical tools to bridge that gap. 

You will learn why it is not about trying harder, how to manage demand overload, and five clear strategies to make good habits stick, including anchoring, habit pairing, and shrinking the change. 

Whe...

Did you know women are twice as likely to develop Alzheimer's disease as men, and oestrogen may be a key reason why? In this episode, Dr Lucy Burns and Dr Mary Barson break down the real science behind oestrogen's role in brain health and dementia prevention, why the infamous 2003 WHI study sent doctors running scared for decades, and what the latest evidence actually means for women in midlife. If MHT is not right for you, don't worry, protecting your brain is never a one-trick pony. This is the episode every woman in midlife needs to hear. 

Research m...

Did you know dementia is now the leading cause of death in women in Australia, and your metabolic health plays a huge role? In this episode, Dr Mary Barson and Dr Lucy Burns break down the different types of dementia, including why Alzheimer's is sometimes called "type 3 diabetes", and how insulin resistance, inflammation, and poor sleep can quietly damage your brain for decades before any symptoms show up. You'll learn what you can actually do, from food and sleep to stress management and movement, to protect your brain starting right now. This one could change your life. 

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You know metabolic health matters, but what can you actually do about it? In this episode, Dr Lucy Burns and Dr Mary Barson break down the key levers you can pull to improve your metabolic health, and none of them require calorie counting or hours in the gym. You'll learn why just 10 minutes of movement after a meal can lower your blood sugar, how even five minutes of exercise improves your sleep, why chronic stress silently drives insulin resistance, and why going to bed on time might be the most powerful health tool you're not using. Simple, practical, and...

Do you feel tired, hungry, and like your body is working against you? Dr Lucy Burns and Dr Mary Barson break down exactly what metabolic health is and why it matters far more than just the number on the scales. In this episode, you'll learn how your body converts food into energy, why high insulin can lock your stored fat away like cash in a term deposit you cannot access, and how conditions like type 2 diabetes, heart disease and dementia are all rooted in the same metabolic imbalance.

The best part is that your metabolic health is...

What if the reason you can't get your HRT patch has nothing to do with your pharmacy and everything to do with a 20-year-old mistake? Australia has had a chronic shortage of menopause hormone therapy patches for nearly five years, and the reason will surprise you. Dr Lucy Burns sits down with Johanna Wicks, co-founder of Lorai Health, who got so fed up she decided to build her own pharmaceutical company. This episode is essential listening for every woman in perimenopause or menopause who has ever been told to just wait a little longer.

Lorai Health
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Dr Lucy Burns sits down with Clio Austin, an exercise physiologist, scientist, and women's health specialist, to talk about what women in midlife actually need to do to protect their bones, build muscle, and stay strong for life. You'll learn why the cardio-and-calorie-cutting approach so many women default to in perimenopause is working against them, and what the science says to do instead. Clio also busts the "I'll get bulky" myth, explains the link between falling oestrogen and all those mysterious aches and pains, and shares why strength training is the single best investment a woman can make in...

What if you could lower your risk of diabetes and heart disease without giving up the foods you love? In this episode, Dr Mary Barson chats with Dr Nelum Dharmapriya, a GP with over 30 years’ experience, who shares how she reversed her own pre-diabetes, regained her energy, and simplified her approach to health after years of doing “all the right things” without results. Dr Nelum shares practical, culturally sensitive strategies you can use straight away, including how to reduce your metabolic risk (especially if you have South Asian heritage), how to enjoy traditional foods without guilt or confusion, and one si...

Dr Mary Barson sits down with Dr Louise Phillips, a Queensland GP with over 20 years of experience, to talk about what’s really happening with metabolic health in Australia right now. They break down complex topics like insulin resistance and type 2 diabetes in plain, simple language, and explain why low-carb eating can be a powerful tool for improving your health. Dr Louise also shares insights into the challenges both patients and doctors face, including burnout, and offers practical advice on how to get the most out of your GP appointments and navigate the healthcare system with confidence. If you wa...

In part 2 of this gut health deep dive, Dr Mary Barson continues her powerful conversation with gastroenterologist and microbiome expert Dr Paul Froomes. You’ll discover why the carnivore diet can calm symptoms at first but may harm your microbiome long term, how hidden chemicals in processed foods damage your gut lining, and what that means for inflammation, insulin resistance and chronic disease.

Dr Paul shares clear, practical steps to start healing your gut, from simple food changes to targeted microbiome testing that can uncover the real cause of long-standing bloating, pain and food intolerances. If you ha...

 Did you know the trillions of bacteria living in your gut could be contributing to weight gain, bloating, anxiety, and even depression? In this episode, Dr Mary Barson sits down with Melbourne gastroenterologist Dr Paul Froomes — a gut health expert with over 30 years of experience — to unpack the science of the microbiome in plain English. You'll learn why "functional" gut conditions like IBS are very real (not just in your head), how the food you eat directly shapes your gut bacteria, and how a dysbiotic microbiome can make you absorb more calories, crave sugar, and become insulin resistant. This is pa...

Did you know your gut and brain are in constant conversation -  and what they say to each other could be driving your cravings, low mood, and brain fog? In this episode, Dr Mary Barson and Dr Lucy Burns break down the gut-brain axis in plain English: what it is, why it matters, and how poor food choices, chronic stress, and lack of sleep can throw it off balance. Learn how certain gut bacteria send signals that make you crave sugar - and how to starve them out. Plus, discover simple, science-backed ways to calm your nervous system, reduce c...

Ever wondered what "fibre maxing" actually means — and whether it's helping or harming your gut? In this episode, Dr Mary Barson and Dr Lucy Burns cut through the 2026 social media hype to give you the real science on gut health. You'll learn why not all fibre is equal, how the processed food industry is health-washing its products, and what's actually damaging your gut lining without you knowing. Plus, you'll walk away with simple, practical steps you can take from your very next shopping trip to start building a healthier, happier gut.

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Having personally seen how changing food transformed her depressed husband’s and anxious daughter’s lives, speaker, researcher and author Belinda Smith is on a mission to show that nutrition sits at the heart of our physical and mental health. In this episode, Dr Lucy Burns talks with Bel, one of Australia’s leading independent voices for children’s health, author of The Lunchbox Effect and founder of The Root Cause. You’ll hear how our kids’ lunchboxes became a snacking trap, how ultra-processed foods affect mood, learning and behaviour, and the simple changes that can protect your child’s mental healt...

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...

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 grandchildre...

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 shoul...

“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...

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” bu...

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 toward...

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.

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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/ 

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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. 

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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 cre...

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 en...

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/ 

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. 

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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.

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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...

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...

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...

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...