RADIATE AND RENEW starting May 14th

Coping With Stress. Interview with a Psychiatrist. Podcast Episode 9


We all know that too much stress is bad for you. But is all stress created equally? And what can we do to have more of the “good stress” and less of the “bad stress”.

Dr Orlena Kerek talks to Dr Marianne Van Den Broek, psychiatrist and leadership coach to find out all about how to manage the stress in our lives.

Coping with Stress Podcast


A woman out for a hike #stress #copingwithstress #howtocopewithstress #copingwithstresstips #selfcare #selfcaretips #selfcareroutine #healthylife #healthyliving #healthylivingtips #tipsforhealthyliving #healthylifestyle

What is Stress?

Stress is the activation of our sympathetic nervous system when our body perceives danger. Such as being chased by a lion!

Our flight, fight or freeze reaction kicks in. Our heart starts to pound (beat faster and with more force), our blood pressure goes up and our pupils dilate.

This is a “physiological” response triggered by the hormone adrenaline. (That’s the same hormone you get injected with when you have a heart attack or an anaphylactic shock. It’s strong stuff.)

The adrenaline surges around our body helping us to run away for the lion. Or tiger. Or bear.

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Stress Incontinence and How to Fix your Weak Pelvic Floor. Podcast Episode 8

My Pelvic Floor Journey

After having 4 kids, including twins, my pelvic floor was practically non existent!

I found it really difficult to run after my kids.

It was so embarrassing when I had to cross my legs to sneeze or cough.

One day, my mother borrowed a trampoline. The kids loved bouncing around and begged me to join them. Even after popping to the toilet, I still couldn’t bounce without the embarrassing leak.

All About Stress Incontinence Podcast


A woman enjoying a day on the beach #pelvicfloor #pelvicfloorexercises #pelvicfloordysfunction #pelvicfloorpain #pelvicfloorrelaxation #pelvicfloormuscles #pelvicfloorhealth #stressincontinence #stressincontinencetreatment #stressincontinenceexercise #stressincontinenceforwomen #stressincontinencehealth

I decided it was time to do something about my pelvic floor.

I went to the midwife who examined me and told me that I had 0/5 strength!

He recommended doing kegel exercises and hypopressive exercises. (Confession: I’ve tried kegel exercises so many times! I haven’t found them very useful and don’t enjoy doing them.)

After a few weeks of the hypopressive exercises, I went back and was re-examined. I now had 2/5 pelvic floor strength!

What is Stress Incontinence?

Urine escapes when the pressure...

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Health Benefits of Exercise. And How to Get Started. Podcast Episode 7


You might be surprise to know that exercise isn’t a great way to lose weight (more about that in a bit.) There are loads of benefits to exercise. Both health benefits and feeling amazing benefits!

The Health Benefits of Exercise Podcast


Shout out to Hilary

Congratulations to Hilary for the “audacious exercise award”….swimming outdoors in the UK in winter….without a wet suit.

You are amazing. And slightly bonkers!

A woman hiking with her dog #healthyliving #healthylivingtips #healthylivingmotivation #healthylifestyle #healthylife #healthytips #exercise #exercisebenefits #exerciseforbeginners #exercisemotivation

Exercise Isn’t a Great Way to Lose Weight

Unless you plan to become a marathon runner! If you’re overweight and want to make changes to lose weight, you’re better off making changes to your diet.

Exercise will HELP you lose weight. It will also help you to feel fit and fabulous.

As the saying goes: You can’t out run a bad diet!

Well Being Benefits of Exercise

  • You feel amazing after doing exercise! (Not to begin with but once your body gets used to it.)
  • Less stress (see Dr Marianne’s...
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7 Easy Things that You Can Do To Lose Weight. Podcast Episode 6

Losing weight can feel like an impossible task. It’s easy to find yourself in a “bubble of overwhelm”. You find yourself not knowing what to do.

You don’t have to make millions of changes all at once.

You can make small changes over a period of time.

7 Easy Things To Lose Weight Podcast


A healthy meal with tomatoes, meat and some leafy greens #weightloss #weightlosstips #howtoloseweight #weightlossforbeginners #weightlossquick #loseweight #loseweightfastandeasy #loseweightafterforty #easyweightlosstips #healthyliving #healthylivingtips #healthylivinglifestyle #healtylifetips


Here are 7 easy things that you can do to lose weight.

  1. Eat More Vegetables

    At least half your plate should be fruit or vegetables. More vegetables than fruit.

    Remember to include leafy greens and not just starchy vegetables.

  2. Eat Less Refined Carbohydrates

    Not all carbs are created equal. Some carbohydrates are refined (pasta, bread and white rice). They will spike your blood sugars more quickly than carbs found in most vegetables. (white potatoes spike your glucose level too.)

  3. Reduce the Junk

    I’m not judging you! You need to put on your big girl (or boy) pants and be honest with yourself. Is this an area you can cut down on?

  4. Add Good Fats

    Not all...

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

The vast majority of heart disease is preventable. In the first part of “how to reduce your risk of heart disease” we looked at nutrition and a heart healthy diet.

Today we’re going to look at lifestyle and how we can prevent heart disease.

Dr Zarrin Shaikh, Consultant Cardiolgist

Thank you so much to Dr Zarrin for coming and chatting to us.

A Heart Healthy Lifestyle Podcast Episode


How to Live a Heart Healthy Lifestyle

  1. Exercise (at least 25 minutes of getting out of breath a day).
  2. Reduce Stress.
  3. Mindfulness and Meditation.
  4. Sleep Well (7-8 hours a night).
  5. Friends an\d Community.

A woman doing yoga by the beach at sunset #healthyliving #healthyeating #healthylifestyle #howtobehealthy #healthylifetips #antiheartdisease #preventheartdisease #reducetheriskofheartdisease #heartdiseasediet #reverseheartdisease #heartdiseaseprevention

Exercise Gives Us More than a Healthy Heart

A sedentary lifestyle is a major risk factor for heart disease. Regular exercise is associated with significantly lower risk of heart disease.

Walking 25 minutes a day can add up to 7 years to your life!

Exercise can also make you happier!

Exercise can lengthen your telomeres and help you live longer.

You need to do enough exercise...

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

A Lot of Heart Disease is Preventable

Today I want you to grasp this message! The vast majority of heart disease is preventable.

You can significantly reduce your risk of heart disease by eating a healthy diet and making good life style choices.

Dr Zarrin Shaikh, Consultant Cardiologist

Today, Dr Zarrin is talking about what to eat to prevent heart disease.

Next week she’ll tell us about lifestyle choices.

Protect Your Heart Through Diet Podcast Episode 4


World wide heart disease is the leading cause of death.

In the UK around 7 million people are living with heart disease.

Heart disease causes a quarter of all deaths.

This includes all “cardiovascular disease”.

In the UK the death rate is falling due to advances in medical technology. However, more people are getting heart disease due to life style choices.

A bowl of mixed fruits #healthyliving #healthyeating #healthylifestyle #howtobehealthy #healthylifetips #antiheartdisease #preventheartdisease #reducetheriskofheartdisease #heartdiseasediet #reverseheartdisease #heartdiseaseprevention

Patients With Heart Disease Are Getting Younger and Sicker

Dr Zarrin tells a story about a 25 year old who she treated who had had a massive...

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Meditation for Beginners. Podcast Episode 3

Mediation is a fantastic way change your way of being from “grumpy, stressed and angry” to “calm and happy”. There are heaps of benefits of meditation. Health benefits, emotional benefits and even being more productive.

People have been meditating for thousands of years. In recent years, we’ve started to study the effects of meditation.

Meditation for Beginners Podcast


Benefits of Meditation

There are so many health benefits to meditation that I’m not going to list them all.

Meditation also helps us sleep well which helps us reduce our stress levels.

Meditation has a direct impact on stress as well.

  1. Stress reduction
  2. Weight loss (ref https://www.ncbi.nlm.nih.gov/pubmed/29076610)
  3. Anxiety
  4. Productivity
  5. Self awareness
  6. Sleep
  7. Health benefits: Pain
  8. Blood pressure

Article of 76 positive benefits: https://liveanddare.com/benefits-of-meditation/

A woman meditating outdoors #healthy #wellness #wellbeing #healthyliving #healthylife #meditation #meditationforbeginners #meditationbenefits #benefitsofmeditation #howtostartmeditating

What is Meditation?

Essentially meditation is shutting off that “constant train of...

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Letting Go of Anger (And Learning to be Calm and Happy). Podcast Episode 2

Letting Go of Anger and Living a Happy Life

Today I’m talking about how to change from “stressed and angry” to “calm and happy”. “Healthy living” includes our emotional well being so today, let’s make a start on how to let go of anger.

Letting Go of Anger Podcast


Happy woman watching the sunset in a field of flowers #healthyeating #healthyliving #healhthylivestyle #healthylife

Why Bother to Let Go of Anger?

In “How to Break the Habit of Being Ourselves”, Dr Joe Dispenza talks about how we get “addicted to being a bad mood”. (That’s not an exact quote!)

We get hooked on whinging and complaining but it’s not good for our health.

Being angry is stressful which can contribute to bad health.

Also, it’s WAY more fun to be happy and content.

What is Anger?

Anger is an emotion. It often triggers a physiological response called the “fight, flight or freeze” response. Other emotions can also trigger physiological responses, often less obvious. (E.g. being happy makes us relax and decreases...

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The Health Benefits of the Mediterranean Style Diet. Fit and Fabulous Podcast Episode 1.

 Everything you need to know about the health benefits of the Mediterranean Style Diet (MSD). In today’s episode, I explain why I love the MSD. We look at the research papers that have lead to claims of health benefits. Then we have a think about how you can apply it to your life.


Health Benefits of the Med Style Diet Podcast


p>A mediteranean style meal that helps with weight loss #weightloss #diet #dieting #dietplan #loseweightfast #loseweightfastandeasy #loseweightquick #losebellyfatinaweek #healthyeating #healthyliving #healhthylivestyle #healthylife

Various foods that are included in the Mediterranean Style Diet.

 Why Do I LOVE the Med Style Diet?

  • It’s super easy. Just make “healthy tweaks”.
  • It can be applied to any cuisine.
  • It’s supported by research.

Research show us the Health Benefits of the Med Style Diet

in 2011 the PREDIMED study (funded by the Spanish government) showed lots of benefits to the Mediterranean way of eating.

There was one study with many different papers. (Check out the links below.)

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Introduction to The Fit and Fabulous Podcast

Welcome to the very first “Fit and Fabulous” podcast. I want you to feel fit and fabulous so you can enjoy your life. I’ll be showing you how to eat and live healthily (and lose weight if you want to.)

Fit and Fabulous Podcast Introduction

Who Am I?

I’m Dr Orlena. I’m from the UK and trained as a paediatric doctor. (That’s British for “pediatric”. We love our extra vowels!)

In 2011 I moved to Spain. Now I have 4 kids and work on line helping people to eat and live healthily.

Currently I offer one on one weight loss coaching. (If you’re interested in one on one coaching, feel free to book a mini session to see if we’re a good fit.)

What We’ll Chat About in the Podcast

I’ll be showing you how easy it is to live a healthy life!

Many Chronic Disease Are Avoidable

If we look at the top 10 causes of death world wide, there are many that are avoidable with healthy eating and living.

I call the 3 biggies (cancer, heart...

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Take Dr Orlena's "Why Do I Overeat Quiz?"

 Take the fun quiz to get clarity on why you overeat.

What's really going on for you?