Introduction

Feeling stuck at the bottom of your health mountain?

If you're recovering from surgery, dealing with chronic pain, or facing significant weight loss goals that feel impossible, this episode is for you. Dr. Orlena tackles a heartfelt question from listener Beth about starting a health journey when you're facing real obstacles - not just inconveniences.

In this episode, you'll discover why your previous attempts may have failed and how to create a sustainable path forward. Dr. Orlena shares her revolutionary approach that ditches calorie counting and restriction in favor of a personalized system built on four essential pillars.

**You'll learn:**
- How to create a science-based health system that actually fits your life and limitations
- Why focusing on nourishment instead of restriction is the key to long-term success
- The power of 3-month goal chunks to make your health journey feel achievable rather than overwhelming

Whether you're dealing with physical limitations, emotio...

What if you could literally reverse your age and live to 114 years old?

Join Dr. Orlena as she sits down with Dr. Alka Patel, a former "drug-pushing" GP turned longevity expert who discovered the secret to aging backwards after a life-threatening burnout led her to a 106-year-old sage in India.

In this eye-opening conversation, you'll discover:

🔬 Why your biological age can actually go backwards - Dr. Patel reveals how 80% of aging is controlled by your lifestyle choices, and shares the simple blood test that measures your true biological age (hers is 30 years younger than her chronological age!)

⏰ Game-changing "time-based biohacks" that take just seconds but add years to your life - from the powerful 1-10 morning ritual to the 6-60 breathing technique that instantly shifts your nervous system from stress to peace

🎯 The surprising longevity secret that adds 7 years to your life - it's not what you eat or how much you exercise, but something most doctors never ask about (and ...

Introduction

Are you your own worst enemy when it comes to reaching your health goals?

If you're the type of person who achieves your target but still feels disappointed, who focuses on the handful of mulberries left unpicked rather than the hour you spent harvesting, or who secretly sets impossible standards then beats yourself up for "only" meeting your original goal - this episode is for you.

Dr. Orlena dives deep into the hidden psychology of hyperachieving and reveals how this seemingly positive trait might actually be sabotaging your weight loss and wellness journey. You'll discover why your brain's secret goals are setting you up for failure, learn to recognize the achievement blindness that keeps you feeling inadequate despite real progress, and understand why mastering fewer changes completely trumps attempting everything at once.

Whether you're frustrated by "slow" progress, constantly moving your own goalposts, or find yourself giving up just when you should be cele...

BONE HEALTH REVOLUTION: THE 3-MINUTE SOLUTION FOR LIFELONG STRENGTH

In this eye-opening episode, Dr. Orlena speaks with bone health expert Dr. Tracey Clissold about the "silent epidemic" affecting millions of women and the surprisingly simple solution that takes just minutes a day.

Did you know we only have until age 30 to build the skeleton that must last us a lifetime? After that, we begin losing bone density—with losses accelerating dramatically during menopause when women can lose up to 20% of their bone mass in just a few years. This hidden decline puts two-thirds of women at risk for life-altering fractures as they age.

The good news? Dr. Clissold reveals her groundbreaking research showing how specific "bone-jarring" movements performed for just 2-3 minutes daily can increase bone density by 3-5%—effectively reversing years of natural bone loss. And contrary to popular belief, walking and most other exercises don't create enough force to stimulate this bone growth.

You'...

Introduction

THE SLEEP SOLUTION YOU HAVEN'T TRIED: BEYOND THE BASICS WITH DR. NISHI BHOPAL

Is sleep your Achilles' heel despite doing "all the right things"? In this eye-opening episode of Fit and Fabulous, Dr. Orlena welcomes sleep medicine expert Dr. Nishi Bhopal to explore the emotional and cognitive dimensions of sleep that most experts never discuss.

Discover why sleep quality matters more than hours logged, with fascinating insights into how sleep continuity affects your entire day—even when your tracker says you got "enough" sleep. Dr. Bhopal shares powerful, practical techniques like scheduled worry time and mindful reframing that tackle the racing thoughts keeping you awake at 3 AM.

Women listeners will especially benefit from Dr. Bhopal's expertise on how sleep issues manifest uniquely in women's bodies. Learn why perimenopausal and menopausal sleep problems are often misdiagnosed, how subtle symptoms of sleep disorders differ between genders, and the specific nut...

Mentioned in the Podcast

Sign up for the Stop Dieting Start Thriving video: https://www.drorlena.com/stop-dieting 

Transcription of Podcast

hello. Welcome to Fit and Fabulous with me, Dr. Orlena I'm super, super excited to chat to you today. I hope you had a fabulous Easter and that, oh my goodness. Summer is just around the corner. We have a really short term here in Spain, so we have the kids go back to school today. There are four days this week.

Next week we have three days, and then there's about three weeks. Another bank holiday, and then mid-June the kids break up. Oh my goodness. It feels like we are hurtling towards summer, which I'm excited about, but also a little bit like, oh my goodness, time is going so quickly. Today I want to talk to you about if you are feeling frustrated about weight loss or health, why this might be a really good thing.

So what am I talking about? It might be that you are feeling really frustrated because you want to lose weight and you fee...

Introduction

Are you tired of approaching your health journey from a place of frustration, blame, and self-criticism? In this eye-opening episode of Fit and Fabulous, Dr. Orlena reveals why your relationship with your body might be the hidden obstacle to achieving lasting health results.

Discover the powerful difference between "negative brain" and "positive brain" approaches to health, and why appreciation rather than criticism creates sustainable motivation. Learn why focusing on your body's incredible capabilities—instead of just its appearance—can revolutionize your wellness journey. Most importantly, understand how to take responsibility for your health without carrying the unnecessary weight of self-blame for past choices.

Whether you're over 40 and navigating hormonal changes or simply seeking a more joyful approach to health, this episode offers a refreshing perspective that could transform not just how you see your body, but how you care for it. Listen now and take ...

Introduction

Are you ready to transform your understanding of exercise and unlock the secret to a longer, healthier life? In this eye-opening episode, Dr. Ashley Chambers reveals the game-changing concept of VO2 max - a powerful indicator of your body's fitness that goes far beyond simple step counting.

Discover three revolutionary insights that will change how you approach movement:

• Learn how your body's oxygen consumption can predict your risk of disease and longevity
• Uncover the perfect exercise formula that combines strength, cardio, and intelligent intensity
• Understand why exercise is your ultimate tool for mental resilience and age-defying vitality

Whether you're a fitness novice or a seasoned athlete, this episode will inspire you to rethink your approach to health, offering practical, science-backed strategies to boost your fitness and quality of life. Get ready to breathe, move, and thrive!

Healthy and Strong workshop details: https://www.drorlena.com/health...

Introduction

Why It's Not Your Fault: The Truth About Weight Loss Your Doctor Won't Tell You

Ever blamed yourself for not being able to lose weight? In this eye-opening episode, Dr. Orlena dismantles the guilt and shame around weight loss struggles by revealing why it's literally not your fault.

Living in what experts call an "obesogenic society" stacks the odds against you from the start. Dr. Orlena explains why the conventional "calories in, calories out" approach fails so many women, especially those over 40, and how hormones like insulin and cortisol are the hidden saboteurs of your weight loss efforts.

Instead of deprivation and constant hunger, discover a revolutionary approach focused on properly fueling your body. Learn the specific fiber and protein targets that can transform your metabolism without counting a single calorie, and why timing your meals and workouts can make all the difference.

If you've tried everything and still struggle, this episode offers both the...

Introduction

Are you struggling with joint pain, feeling the effects of inflammation, or navigating the complex landscape of midlife health? This episode is your roadmap to understanding how lifestyle choices can transform your well-being.

Join Dr. Orlena and renowned rheumatologist Dr. Neha Bhanusali as they unpack the mysteries of inflammation and joint health. You'll discover:

• How your diet can be a powerful tool in fighting chronic inflammation
• Surprising foods that can help protect your joints and reduce pain
• Why movement is more important than ever as you age
• The crucial connection between gut health and overall inflammation

Whether you're experiencing joint stiffness, concerned about arthritis, or simply want to optimize your health, this conversation offers practical, evidence-based insights that can change how you approach wellness. 

Get ready to learn from an expert who believes in the power of lifestyle medicine and empowering your body's natural healing poten...