Strong Like a Woman Podcast

Birth Choices and Informed Decisions with Jess from Oyster and Olive Doula

Join Jenna Topham, Rosie Cardale, and Jess from Oyster and Olive Doula for an empowering conversation about navigating birth choices and making truly informed decisions during pregnancy and labour. In this episode, we explore what it really means to have informed consent in the birthing room, how to advocate for yourself within the healthcare system, and the tools you need to make decisions that align with your values and preferences. Our guest, Jess, shares her professional expertise and personal insights on understanding your options—from place of birth and pain management to interventions and birth positions. Whether you're planning your first birth or supporting someone through theirs, this discussion offers practical guidance on asking the right questions, understanding the evidence, and feeling confident in your choices. We dive into the importance of surrounding yourself with supportive care providers, the role of doulas in the decision-making process, and how to prepare for the unexpected while staying grounded in your birth preferences. Tune in for an honest, informative conversation that puts autonomy and knowledge at the heart of the birth experience.

C‑Section Recovery: Healing & Strength with Rosie Cardale

Our in-house women's health physiotherapist Rosie takes the lead this week as she guides you through a realistic and supportive journey of C‑section recovery. What You’ll Learn: * Typical timelines & realistic expectations: * Practical healing strategies: * Regaining mobility & of strength: Rosie offers realistic hope, not pressure—highlighting that recovery after birth (of any kind!) isn’t about bouncing back fast, but growing stronger with intention and care.

How Much Protein Do Women Really Need?

Protein isn’t just for bodybuilders — it’s the foundation for strength, energy, recovery, and long-term health. In this episode, we break down exactly how much protein women should be eating to maximize the rewards of their workouts, support fat loss, and build lean muscle mass. From your 20s through post-menopause, we’ll dive into how protein needs shift at different stages of life and why it’s such a game-changer for women’s health. Plus, we share practical, real-life strategies for what to eat, when to eat it, and how to make protein-rich meals simple (and delicious) in everyday life. Whether you’re lifting heavy, running marathons, or just want to feel stronger and more energized, this conversation will help you fuel your body like the powerhouse it is.

The Power of Breath: How Breathing Shapes Your Health with Carla the Breath Expert

In this enlightening episode, we sit down with Carla, a breath expert with over 25 years of experience, to explore one of the most overlooked pillars of women’s health—breathing. Carla shares how the way we breathe can profoundly affect our physical and mental wellbeing, contributing to brain fog, anxiety, and low mood, and even impacting our immune system. We uncover surprising signs that may indicate dysfunctional breathing and learn practical tools to optimise our breath for better energy, focus, and emotional balance. If you’ve ever felt like something’s “off” but couldn’t quite put your finger on it, this conversation could offer the clarity you’ve been missing. 🎧 Tune in to reconnect with the most natural medicine you already have: your breath.

Tracking or Trapped? The Pros and Pitfalls of Nutrition Apps

In this episode we dive deep into the world of nutrition tracking apps — asking the big question: should we be using them? We unpack the virtues of food tracking apps, explore when they can support healthy habits, and discuss the moments where they may cross the line into obsession or disordered eating. Jenna opens up about her personal experience with tracking apps as someone in recovery from an eating disorder, offering valuable insight into the nuanced relationship many women have with food and control. Whether you're curious about macros or cautious of calorie counting, this episode offers an honest, compassionate conversation about what it means to fuel your body — without losing your mind.