#7 Most Women Are Getting Half The Fibre They Need

#9 Postpartum Weight Loss Part II

Postpartum weight loss is one of the most misunderstood topics in the wellness space and in this episode, I'm breaking down exactly why your body behaves the way it does after having a baby, and what you can actually do about it. We cover the five key hormones at play postpartum — oestrogen, progesterone, prolactin, cortisol, and thyroid — and why each one has a direct influence on how your body holds and releases weight. Links: * Ep. 3 - Postpartum Weight Loss and Why It's So Hard [https://thesimpleweightlosspodcast.riverside.com/e/2-postpartum-weight-loss-why-it-s-hard-and-what-actually-works] * Follow me on Instagram: @thesimplehealthmethod [https://www.instagram.com/thesimplehealthmethod] * Follow me on Facebook: The Simple Health Method [https://www.facebook.com/thesimplehealthmethod] * The Ultimate Weight Loss Guide [https://thesimplehealthmethod.com/planandguide/weight-loss-guide] In this episode: * Why what you pair with your carbs matters more than cutting them out entirely * How building meals around protein, fibre and healthy fats creates more stable blood sugar and why that directly reduces cravings, cortisol spikes and fat storage signals * Why a piece of toast with eggs hits very differently to toast on its own * The realistic postpartum weight loss timeline (hint: it's longer than Instagram wants you to believe) * Why stress and self-criticism actually make weight loss harder — and why giving yourself grace is the most strategic thing you can do * The simple things that genuinely help: eating enough protein, avoiding a deep calorie deficit especially while breastfeeding, protecting sleep where you can, and keeping blood sugar stable ---------------------------------------- If this episode helped you, I'd love for you to share it with a friend who needs to hear it. And if you have a spare moment, leaving a review means the world — it helps me reach more mums just like you. ----------------------------------------

#8 5 Things I'd Do Differently If I Could Start Over

In this episode, I reflect on the things I wish I'd figured out sooner when it comes to health and weight loss. The stuff that would have saved me years of going in circles. I share five things I'd go back and tell my younger self: * Start strength training — it's your metabolic engine, and being strong in everyday life is underrated * Prioritise protein — it's the single thing that would have changed the most for me, the fastest * Stop yo-yo dieting — restriction works short-term, but it's not something you can live with forever * Go for more walks — I used to dismiss walking as "not real exercise," and I had it completely wrong * Learn what's actually in your food — not obsessively, just enough to make informed decisions without needing someone else to hand you a plan None of these are extreme. They're just the basics, done consistently, and that's exactly why they work. ---------------------------------------- Links & Resources * Episode 4 — Exercise vs Nutrition [https://thesimpleweightlosspodcast.riverside.com/e/working-out-but-still-not-losing-weight-here-s-why] * Follow me on Instagram: @thesimplehealthmethod [https://www.instagram.com/thesimplehealthmethod] ----------------------------------------

#7 Most Women Are Getting Half The Fibre They Need

If you've ever felt like weight loss has to mean eating less and suffering through it, this one's for you. In this episode, I'm talking all about fibre: why it works, what the research actually says, and simple ways to get more of it without overhauling your whole diet. Your gut (and your hunger levels) will thank you. NOTE: At 6mins 48sec, I say 'protein' but actually mean 'fibre'.   Resources & Links: * Ultimate Weight Loss Guide [https://guide.thesimplehealthmethod.com/] * MyFitnessPal [https://www.myfitnesspal.com/] Connect with Christina: * Instagram - The Simple Health Method [https://www.instagram.com/thesimplehealthmethod] * Website [https://thesimplehealthmethod.com/]   Main topics covered: * The critical role of fibre in satiety and hormonal regulation * How processed foods strip fibre and why that matters * The connection between fibre, blood sugar, and cravings * Practical ways to increase fibre intake effortlessly * The importance of gut microbiome and variety in fibres * Debunking myths about fibre supplements and low-carb diets * How to gradually increase fibre without discomfort * Simple tracking methods to boost fibre intake

#6 The Real Reason You Have Stubborn Belly Fat

In this episode, I break down the biological, hormonal, and lifestyle factors behind belly fat, explaining why it's often resistant to traditional dieting and exercise. Including evidence-based strategies to help you approach fat loss more effectively and healthily. Resources & Links: Ultimate Weight Loss Guide [https://guide.thesimplehealthmethod.com] Website [https://thesimplehealthmethod.com]   Instagram [https://www.instagram.com/thesimplehealthmethod]   Facebook [https://www.facebook.com/profile.php?id=61563221486900] Main Topics Covered: * The biological and hormonal reasons for fat accumulation around the belly * Differences between subcutaneous and visceral fat and their health impacts * Why spot-reducing belly fat is a myth * The importance of strength training and sustainable dieting * The role of sleep, stress management, and walking in reducing belly fat * Common misconceptions about core exercises and quick-fix solutions * How cyclical hormonal changes affect body appearance * Practical lifestyle tips to support healthy fat loss   Timestamps: 00:00 - Introduction to belly fat and why it’s a common concern 0:45 - Why women tend to hold fat around the belly due to biology and hormones 1:43 - Changes in fat storage with hormonal shifts in menopause 2:13 - The impact of cortisol and stress on belly fat 2:42 - How insulin resistance contributes to visceral fat accumulation 3:11 - The normalcy of some belly fat and misconceptions about flat stomachs 3:41 - Types of fat: subcutaneous vs visceral and their health implications 5:23 - How visceral fat responds faster to lifestyle changes 6:00 - Why you cannot spot-reduce fat with targeted exercises 6:58 - The genetics behind fat distribution and stubborn areas 7:42 - The dangers of eating too little and crash dieting 8:11 - The importance of adequate sleep for hormone balance and fat loss 8:41 - How poor sleep and stress increase belly fat 9:19 - Cyclical changes and water retention affecting belly appearance 9:39 - Debunking myths about core exercises and targeted fat burning 10:10 - Understanding why abs work won’t flatten the stomach if fat is present 11:22 - The benefits of strength training for fat loss and body composition 11:38 - How lifting weights reduces visceral fat more effectively than cardio alone 12:06 - The importance of sustainable caloric deficits 12:37 - The role of dietary protein in preserving muscle and promoting fat loss 13:05 - Managing cortisol through rest and stress reduction 14:03 - The integral role of sleep in body composition 14:35 - Impact of processed foods and added sugars on belly fat 15:04 - How walking supports fat loss and stress management 15:53 - Understanding the normalcy of natural body changes throughout the cycle 16:12 - Making peace with natural fat storage and stressing less about a “perfect” stomach 16:42 - The truth about quick fixes, detoxes, and fads 17:31 - Resources and tools for sustainable fat loss, including the Ultimate Weight Loss Guide Remember, sustainable habits, patience, and understanding your body's biological signals are key to effective and healthy fat loss. Thanks for listening!

#5 What I Wish People Knew Before Starting Weight Loss Drugs

In this episode, I'm breaking down the science, risks, and realities of GLP-1 weight loss medications like Ozempic, Wegovy and Mounjaro. There's a lot of hype on social media, but I want to give you the full picture — what these drugs actually do, the side effects that don't get talked about enough, and what really happens when you stop taking them. No judgment here — just the facts so you can make an informed decision.   Links: Ultimate Weight Loss Guide [https://thesimplehealthmethod.com/planandguide/weight-loss-guide] Healthy Habits Program [https://thesimplehealthmethod.com/healthy-habits/healthyhabits] ---------------------------------------- In This Episode * How GLP-1 medications work and why they can be effective (we're talking 15-20% body weight loss) * The side effects beyond just "feeling a bit nauseous" — including the serious ones * The muscle loss problem: up to 25-40% of weight lost can be lean muscle * What the research actually shows about weight regain (spoiler: most people gain back around two thirds within a year of stopping) * Why these medications likely require a lifelong commitment * The lifestyle changes you still need to make — even if you're on medication * Questions to ask your doctor before starting * Red flags to watch for when getting prescribed Questions to ask your doctor 1. What are ALL the potential side effects, including the serious ones, and how common are they? Don't just accept "you might feel a little nauseous" — push for specifics. 2. What happens when I stop taking this medication? Ask them to walk you through the weight regain data. Is this meant to be short-term or long-term? 3. What's the plan for maintaining weight loss? If the answer is just "keep taking the medication," that's worth questioning. 4. What support will I have for nutrition and lifestyle changes? Will I be referred to a dietitian? A therapist if needed? Or am I just walking out with a prescription? 5. How will I be monitored while on this medication? What bloodwork will be done, how often will we follow up, and what symptoms should prompt me to call straight away? 6. What's the cost, and what happens if I can't afford to keep going — or if there's a shortage? It's happened before. 7. Given my specific health history, what are MY particular risks? Any conditions or family history that's relevant? 8. Are there alternatives we should try first? If lifestyle intervention isn't on the table, I'd want to understand why. 9. How long have you been prescribing these medications, and what's been your experience? What percentage of your patients have had significant side effects, and how many have maintained their weight loss after stopping? Key Takeaway These medications can be genuinely effective tools — but they're not a magic fix. They come with real risks, they still require lifestyle changes, and the current evidence suggests you'd need to stay on them long-term to hold onto the results. Make sure you have the full picture before you start. This podcast is for informational purposes only. Always consult with your healthcare provider before starting or stopping any medication.