Low-Hanging Wins: The Small Shifts That Actually Change Your Health

Why You Turn Into Bad Sandy Every Holiday (And How to Stop)

You voted. You know who you are. You go on holiday, bomb it completely, spend the flight home raging at your seatbelt, and come back ready to do a mad six-week cut to "fix the damage." Sound familiar? In this episode, KP breaks down exactly why this keeps happening — and it's got nothing to do with willpower and everything to do with your mindset. We're talking about: 🍹 Why holidays feel like a "break" from the person you're trying to be 🔄 The restrict-then-binge cycle that's keeping you stuck 💪 What it actually feels like to be a fit bird on holiday (and how to get there) ❌ Why six-week beach body cuts are just quick cash for PTs ⏳ Why the long game is the only game worth playing Whether your holiday's coming up or you're already back and raging — this one's for you. Come to your senses. Message KP. Do something sustainable. 👉 womenwhobuild.uk

Low-Hanging Wins: The Small Shifts That Actually Change Your Health

In this episode, KP breaks down why your health journey doesn't need to be miserable, extreme, or designed for a 22-year-old. Fresh off a highly recommended certificate at the Scottish Podcast Awards, she dives into what she calls "low-hanging fruit" — the small, sneaky habits that are quietly keeping you stuck, and the micro shifts that compound over time to get you real results. She covers food amnesia, liquid calories, doom scrolling, and why women over 35 need a completely different approach to health than the gym bro content you've been fed. Plus, she gets into how her coaching programme Build works, from DIY access to the full inner circle experience with specialist coaches, blood tests, and real accountability. If you're done signing up for the next strict thing that lasts six days, this one's for you. Connect & Apply: www.womenwhobuild.uk

Skin Deep: Why Less Really Is More with Claire Gray of Ermana"

This week I'm joined by fellow Scottish Podcast Awards nominee Claire Gray — founder of Ermana Natural Skincare and host of the Skin and Within podcast — and honestly, this one got deep fast. We get into the wild world of skincare marketing and why most of what's sitting on your bathroom shelf is up to 90% water. Claire breaks down exactly what your skin actually needs (spoiler: it's not 15 steps and a retinol serum), why oil-based cleansers work better for oily skin, and the real reason your moisturiser might not be doing what you think it is. We also talk about the collagen supplement trap, the scary rise of "cosmeticorexia" in young girls, and why the perimenopause market has become the wellness industry's latest gold rush — and why that pisses us both off. Plus: Botox, biohacking, TikTok chaos, and how Claire quit her job at 50 to go all in on her brand. Big energy all round. Find Claire at ermana.co.uk and on Instagram, and catch her workshops coming up in Glasgow and Ayrshire from August onwards.

The Hormone Truth: Perimenopause, HRT & Why Women Are Being Let Down | Dr Fiona Downie

This week on Keeping It Real, K is joined by Dr Fiona Downie — GP turned women's health specialist and founder of The Menopause Medic — for one of the most honest, no-nonsense conversations we've ever had on this podcast. If you've ever felt dismissed, confused, or overwhelmed by the noise around perimenopause and menopause, this episode is for you. We cover absolutely everything: 🔹 Why the "skinny is healthy" trend is back — and why it's dangerous for midlife women 🔹 The rise of midlife eating disorders and the RED-S crisis nobody's talking about 🔹 The wild west of supplements, detox teas and the "gold rush niche" preying on confused women 🔹 HRT — body identical vs synthetic, estrogen, progesterone and the testosterone debate 🔹 Why vaginal estrogen should be free over the counter 🔹 The real reason your libido has changed (hint: it's not just hormones) 🔹 Why Fiona left the NHS — and what a proper women's health consultation actually looks like 🔹 Alcohol and perimenopause — the truth 🔹 Alzheimer's, bone density, cardiovascular health and the silent benefits of HRT Chapters: * 00:00 Introduction * 01:13 Social Media & Body Image * 11:22 Midlife Eating Disorders & Supplements * 18:23 Energy Deficiency & Perimenopause * 38:53 HRT Deep Dive * 56:22 Testosterone * 58:55 Sex, Libido & Relationships * 01:04:28 Quick Fire Questions * 01:12:47 HRT & Alcohol * 01:26:45 How to Find Fiona Find Dr Fiona Downie: Instagram: @themenopausemedic Website: www.themenopausemedic.com

No BS, No MCT: Shutting Down the Internet Grift

In this episode, we’re diving headfirst into the digital trenches. Have you ever found yourself three hours deep into a comment section argument with a stranger defending a "wellness guru" who is clearly selling pure gumf? We’ve all been there, and today, we’re calling it out. We are pulling back the curtain on the wellness predators—the ones who target vulnerable people to make a quick buck with overpriced supplements and "revolutionary" health hacks that don't pass the sniff test. * The Grifter Playbook: How online predators build a cult following to sell "pure gumf." * Comment Section Combat: Why we feel the need to argue with strangers who support blatant scams. * Keeping it Real: Why your health doesn't need a "biohack" or an MCT oil miracle. * Protecting the Community: How to spot a wellness scam before you (or your friends) lose money. Stop the scroll, put down the MCT oil, and join us for a reality check. Because when it comes to your health, nothing is going to be able to keep the truth down.