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...

Is back pain holding you back from living your best life? 

In this enlightening episode, we sit down with Dr. Saloni Sharma, a distinguished expert in physical medicine and rehabilitation, who shares groundbreaking insights from her book 'The Pain Solution.' 

Dr. Sharma reveals how simple lifestyle modifications can dramatically reduce back pain without heavy reliance on medications. 

You'll discover how your diet choices directly impact inflammation and pain levels, learn practical 'micro-boost' techniques you can implement today, and understand the crucial connection between sleep, stress, and back health. 

Whether you're dealing with chronic pain or want to prevent future issues, this episode offers a fresh, evidence-based approach to back pain management that goes far beyond traditional treatments. 

Dr. Sharma's integrative method combines cutting-edge medical knowledge with practical, everyday solutions that actually work. 

Don't miss this game-changing conversation ...

Introduction

Have you ever wondered why that early morning workout and fasting routine leaves you feeling absolutely exhausted, even though it's supposed to be "optimal"? Here's the thing - most of the fitness and nutrition advice we follow was never actually tested on women. (Yes, really!)

I've been diving deep into Dr. Stacy Sims' revolutionary research, and what I've discovered will probably surprise you. Those popular fitness "rules" we've all been following? They're based almost entirely on studies done on men. And our bodies work very differently.

In today's special episode, I'm breaking down:

• Why that morning fasting routine might be sabotaging your energy levels and hormones
• The truth about protein timing specifically for women (it's not what you think!)
• How to build and maintain strength during menopause (without burning yourself out)
• The real reason you might feel wiped out after early morning workouts (hint: it's about cortisol)
• A complete game-changer approac
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Introduction

Ever feel like social occasions are sabotaging your health goals? 

In this enlightening episode, Dr. Orlena shares her personal experience celebrating her 50th birthday in Pisa, Italy, transforming it into a masterclass on maintaining wellness while enjoying life's special moments. 

You'll discover why social eating is actually a skill you can master, learn three practical strategies for handling any social food situation, and understand how to shift your mindset from feeling deprived to feeling empowered. 

Whether you're navigating family dinners, holidays, or special celebrations, this episode provides actionable insights to help you balance health with happiness. 

Through real-world examples and practical wisdom, Dr. Orlena shows that you don't have to choose between enjoying social occasions and maintaining your healthy lifestyle. Join us for this candid discussion about finding your perfect balance in a world of pizza, pasta, and social pressure.

Transcr...

Transcription of Podcast

Dr Orlena (00:01.656)
Hello, hello, hello. Welcome to Fit and Fabulous with me, Dr. Orlena I hope you are feeling amazing today. Okay, big eek. It's my birthday this week and I am going to be half a century old. my goodness. Anyhow, I'm off to Pisa with my family, which I am super excited about. I'm going with my kids and my brothers and sisters and my parents are coming. So it's gonna be super, super fun.

Positive brain is crucial for managing stress and challenges.

Today I want to talk a little bit about positive brain. Now I know that we have talked about positive brain before, but it's a really big important topic that is worth coming back to and coming back to and coming back to. Now this is a little bit more of a deep dive. Last week we talked about stress and obviously positive brain is part of understanding stress, but we can look at positive brain in a way and use it really to approach any problem

that happens in our lives. And one of the reaso...