Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

What is your biome? How does it affect your health? Your behaviour? And even your weight?

Dr Orlena chats to Lisa Kilgour, nutritionist to find out.

How to Lose Weight With Your Biome Podcast

Connect with Lisa

The Perfect Diet

The perfect diet for you is different from the perfect dier for your best friend. Just because something works for you, doesn't mean that it's going to work for anybody else.

We have to really listen to what our body wants and ask ourselves "Am I eating the best way?"

The Microbiome

We are 50% bacteria.

There is this huge ecosystem about equal to the number of cells we have in our body.

It is called a microbiome, a community of bacteria, parasites, and yeasts that when working well, they modulate our immune system, help balance our brain chemistry, ...

Today I'm super excited to be interviewing Doctor and Professor Miguel Ángel Martínez, one of the coordinators of the PREDIMED study.

He's taken time out of his busy schedule to tell us about the healthy benefits of olive oil.

Health Benefits of Olive Oil Podcast

See also: Health Benefits of the Mediterranean Style Diet.

Olive oil has been used for 6,000 years in the Mediterranean area where there are lower cases of cardiovascular diseases compared to Western areas and other parts of the world.

Tips in Choosing Olive Oil

• Make sure it's extra virgin
• Take note of the date of production. Ideally, it should be within one year of purchase
• Buy your olive oil locally

The Best Way to Consume Olive Oil

Make sure that you eat olive oil amongst a healthy diet.

Eat olive oil with lots of vegetables, fish, and legumes.

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

Connect with Alicia

You can find Alicia at Aldin Consulting Group and Accion-istas. 

Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

Podcast Reviews

"I’m finding your podcasts so inspiring. I’ve lost 6.6 kg already by changing my diet, 30 min walk most days & priority sleep. You had me with “choosing a diet that works for you”! I found you, became inspired & starting taking care of myself. Thank you, Orlena" Happy podcast listener

Fit and Fabulous Podcasts

Start Here (Mini Podcast)

10 Episodes. 10 minutes each. EVERYTHING I teach my clients so they can get healthy and lose weight.

Sign up for the mini podcast here: 

Key Podcasts to Listen to

1. The Health Benefit of the Mediterranean Diet

5. How to Reduce Your Risk of Heart Disease with Lifestyle with Dr Zarrin Shaikh, Cardiologist Interview with Dr Zarrin Shaikh

4. How to Reduce Your Risk of Heart Disease with Diet with Dr Zarrin Shaikh, Cardiologist Interview with Dr Zarrin Shaikh

Season 7

327: Rethinking Calories In, Calories Out: A Hormone-Friendly Approach to Weight

326:  Navigating Menopause and Joint Health: A Rheumatol...

Why Can’t I Lose Weight? How Does Insulin Affects My Weight?

In today’s podcast we’re looking at some common blocks that stop people from loosing weight.

I’ll be explaining how hormones, specifically insulin, affect our bodies. Plus how you can create a healthy way of eating, that supports your weight loss goals.

Why is it so Difficult to Lose Weight?

I recently sent out a survey to people on my email list to find out what problems they faced when trying to lose weight.

Here are some of the responses:

1. Lack of Exercise. “I’m fat, I’m lazy. I don’t loose sleep over it as I know that lack of physical activity is a contributing factor.”
2. Nothing Works! I’ve tried so many things. E.g. reducing carbs, calorie counting, the keto diet. They work for a bit and then stop working.

Common Misunderstandings about Weight Loss

Many of the comments highlighted common ways of thinking that aren’t true. Lots of unrealistic expectations that lead to disappointment.

1. It’s taken me “x”
...

What is the Menopause?

Menopause is a progression and starts with “perimenopause”. Perimenopause can start in your mid to late 30s, or early 40s.

Hormones begin to change their normal patterns.

Progesterone levels fall as women aren’t ovulating every month. This means you don’t make as much progesterone. So there’s more estrogen (or "oestrogen" if you're from the UK).

Estrogen stimulates growth. It stimulates growth of the uterine lining, of the breasts.

This can lead to flooding periods and painful breasts and weight gain.

“Menopause” is a day that marks a year after your last period.

Perimenopausal Symptoms

Common perimenopausal symptoms include new anxiety, new insomnia and weight gain. Fatigue, changes in periods.

Low Progesterone Causes Symptoms

Anxiety and insomnia can be attributed to low progesterone.

Rising and Falling Estrogen Levels

Erratic estrogen levels are responsible for flooding periods.

High Cortisol Levels Lead to Anxiety

In today’s society, we live...

Can you believe that the Fit and Fabulous podcast is over 6 months old? Part of me feels like I've been podcasting forever. The other part feels like it's only been 2 minutes.

Why Fit and Fabulous?

The "reason" behind the podcast is to show you that what you do influences your health and wellness. We have it in our hands to lead a healthy and amazing life.

Many people think that it's "too difficult", or they'll "get to it another day".

I want to inspire you to start now!

I want to show you that what you do does affect your health. And that you can make changes that are EASY and FUN!

I'm all about "easy", especially when it comes to cooking for my 4 kids! (None of them like the same things. In fact, it feels like some of them don't like anything.)

Top Take Home Messages of Fit and Fabulous

Here are the things that I like to chat about.

1. Specific illnesses and how we can avoid them.
2. What is a healthy life? We look at nutrition, exercise, sleep and mindfulness.
3. Weight loss. Ma
...

Interview with Dr Joanna Bayley on osteoporosis. Dr Jo explains what osteoporosis is and how to avoid it.

How to Avoid Osteoporosis Podcast

What is Osteoporosis?

Osteoporosis is a weakening of the bones that happens as we get older. We normally think of our bones as a “static structure”. Actually our bones are constantly breaking down and remodelling. This is good news if you break a bone. It allows the bone to fix itself. In osteoporosis, the balance between breaking down and remodelling gets unbalanced. There is too much breaking down and not enough remodelling.

We become more at risk of fractures, especially in the spine, hip and wrists.

The Symptoms of Osteoporosis

One of the big problems is that people don’t have any sysmptoms until they have a fracture.

There are treatments available to stop it getting worse. But it’s best if we can avoid osteoporosis in the first place.

People at Higher Risk of Osteoporosis

People start to become at risk of osteoporosis in their earl...