#10 Menopause, Bone Health and Nutrition

#14 6 Steps To Make Exercise Stick - How I Finally Made Exercise Part of My Life

Today, we’re exploring a topic that so many of us struggle with: how to make exercise stick. In this episode, I share the six powerful steps that have transformed exercise from a chore into something that truly brings me joy, and how you can do the same. You’ll learn why redefining what exercise means to you is key, how to find movement that feels good rather than forced, and why understanding your personal “why” can empower you to make lasting change. We’ll also explore: * The health benefits of exercise * Why even 10 minutes counts  * The role of mantras and mindset shifts My hope is that this episode empowers you to create a relationship with exercise that feels sustainable, enjoyable, and deeply meaningful – not just for your health, but for your happiness and future. Grab a pen and paper, take some notes, and let’s make exercise stick – together. This is the last episode in season 1 of the show. I’ll be back soon with an upgrade!  If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here [https://thenutritionprescription.lpages.co/the-adhd-nutrition-prescription/]. Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful! Got a question? Email hello@drhelenlawal.com Find out more: https://www.drhelenlawal.com/ [https://www.drhelenlawal.com/] Follow me: https://www.instagram.com/drhelenlawal/ [https://www.instagram.com/drhelenlawal/] Let’s connect: https://www.linkedin.com/in/drhelenlawal/ [https://www.linkedin.com/in/drhelenlawal/]

#13 PMS Relief: Supplements, Medications & Herbal Remedies (Part 2)

Welcome back to part 2 of our deep dive into PMS. Last week, we explored what PMS actually is and the first steps towards getting support. Today, we're focusing the spotlight on treatment.  In this episode, I’ll share what the research and guidelines suggest  about managing PMS symptoms with supplements, herbal remedies, and medication. From vitamin B6, calcium, and zinc to evening primrose oil, St John’s Wort, and Agnus Castus – we’ll look at what works and where the research is still unclear. I’ll also walk you through: * Which supplements show the most promise in reducing emotional and physical PMS symptoms * Why certain herbal remedies might not be as effective as you’ve heard * The medication options your GP might suggest * How to approach trying new supplements safely This is an honest, evidence-based conversation to help you decide what’s worth your time, money, and energy – and where professional guidance is crucial. Remember, this is educational and informative, not personal medical advice. Always speak with your GP, dietitian, or nutritionist before making changes to your treatment or supplement routine. I hope  this episodes helps you to feel empowered to make an informed decision about the next best steps to help you improve your PMS symptoms. I Need personalised advice on nutrition and supplement? Book a consultation with me https://drhelennewclientconsultation.youcanbook.me/  https://academic.oup.com/nutritionreviews/article/83/2/280/7659847#500047261 [https://academic.oup.com/nutritionreviews/article/83/2/280/7659847#500047261] https://www.pms.org.uk/ If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here [https://thenutritionprescription.lpages.co/the-adhd-nutrition-prescription/]. Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful! Got a question? Email hello@drhelenlawal.com Find out more: https://www.drhelenlawal.com/ [https://www.drhelenlawal.com/] Follow me: https://www.instagram.com/drhelenlawal/ [https://www.instagram.com/drhelenlawal/] Let’s connect: https://www.linkedin.com/in/drhelenlawal/ [https://www.linkedin.com/in/drhelenlawal/]

#12 Inside PMS: The Honest Truth About Your Cycle (Part 1)

Today, we're talking about what PMS actually is, what causes it, how it shows up in both your physical body and your emotional health  and how you can start to identify whether it’s affecting you more than you might think. You'll also hear my own personal story — and why we need to stop dismissing this as “just hormones.” By the end of this episode, you'll have practical steps to help you bring more awareness to your symptoms, track what’s going on, and prepare to get the support or diagnosis you need. Next week in part two, we’ll dive into treatment options — from what your GP might offer to the evidence around supplements, diet, and lifestyle changes that can make a real difference. Grab a hot water bottle, make yourself a cup of tea, and let’s talk about the stuff that really impacts on our life as women.  National Association for Premenstrual Syndrome menstrual diary: https://www.pms.org.uk/support/menstrual-diary/ Period tracking apps: https://helloclue.com/ https://flo.health/ I can help you to eat the foods to support your hormones and menstrual cycle.  Book a consultation here: https://drhelennewclientconsultation.youcanbook.me/ [https://drhelennewclientconsultation.youcanbook.me/] If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here [https://thenutritionprescription.lpages.co/the-adhd-nutrition-prescription/]. Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful! Got a question? Email hello@drhelenlawal.com Find out more: https://www.drhelenlawal.com/ [https://www.drhelenlawal.com/] Follow me: https://www.instagram.com/drhelenlawal/ [https://www.instagram.com/drhelenlawal/] Let’s connect: https://www.linkedin.com/in/drhelenlawal/ [https://www.linkedin.com/in/drhelenlawal/]

#11 Protein & ADHD: Why It Matters & How Much To Eat

"Proteins are super important for general health... they’re important for a number of different functions and structures and the physiology of the body." In this episode, I’m breaking down why protein matters for ADHD. You’ll learn about the science behind protein and it’s benefits. We’ll also hyperfocus in on the specific importance of protein in ADHD, how it  supports neurotransmitters like dopamine and serotonin and what that actually means for you. We’ll cover: * Why protein matters and the benefits for your brain and body  * How much protein you really need for optimal health  * How to get enough protein if you don’t eat meat   * Easy ways to increase your intake without overcomplicating things I’ll also walk you through different types of protein sources and how to build them into your meals, especially if meal planning feels like a struggle. If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here [https://thenutritionprescription.lpages.co/the-adhd-nutrition-prescription/]. Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful! Got a question? Email hello@drhelenlawal.com Find out more: https://www.drhelenlawal.com/ [https://www.drhelenlawal.com/] Follow me: https://www.instagram.com/drhelenlawal/ [https://www.instagram.com/drhelenlawal/] Let’s connect: https://www.linkedin.com/in/drhelenlawal/ [https://www.linkedin.com/in/drhelenlawal/]

#10 Menopause, Bone Health and Nutrition

In this episode, I deep dive into menopause, bone health and nutrition, explaining why this often-overlooked topic is so important. We explore  how bone loss accelerates after menopause, why oestrogen is so crucial, and what you can actually do to support your bone health through nutrition and lifestyle. Together we’ll explore: * Why your bones naturally lose density as you age * How oestrogen plays a vital role in maintaining bone health * The key nutrients you need (and where to find them) * Practical ways to get enough calcium even if you don’t eat dairy * Why weight-bearing exercise is a must for healthy bones This episode is all about helping you feel empowered to make small, positive changes that support your wellbeing in this important phase of life. Remember, there’s so much you can do to protect your bones and feel stronger every day. Calcium calculator: https://www.osteoporosis.foundation/educational-hub/topic/calcium-calculator [https://www.osteoporosis.foundation/educational-hub/topic/calcium-calculator] Dr Seaweed discount code: DRHELEN20 https://doctorseaweed.com/?aff=158 Dr Vegan discount code: DRHELEN20 https://drvegan.com/?ref=HELENN [https://drvegan.com/?ref=HELENN] Book a Nutrition and Weight Loss Consultation here: https://drhelennewclientconsultation.youcanbook.me/ [https://drhelennewclientconsultation.youcanbook.me/] For long term support over 6 months or more book a free discovery call first  https://drhelenweightlosssdiscoverycall.youcanbook.me/ [https://drhelenweightlosssdiscoverycall.youcanbook.me/] If you are an ADHD Woman and looking for 1:1 support with healthy eating, nutrition and improving your relationship with food check out my 12 week 1:1 programme here [https://thenutritionprescription.lpages.co/the-adhd-nutrition-prescription/]. Enjoyed the episode? Don’t forget to subscribe, leave a review, and share it with someone who might find it helpful! Got a question? Email hello@drhelenlawal.com Find out more: https://www.drhelenlawal.com/ [https://www.drhelenlawal.com/] Follow me: https://www.instagram.com/drhelenlawal/ [https://www.instagram.com/drhelenlawal/] Let’s connect: https://www.linkedin.com/in/drhelenlawal/ [https://www.linkedin.com/in/drhelenlawal/]