A woman joins the gym, grinds 30–40 minutes of cardio every day, keeps the weights light, fasts four days a week, relies on laxatives, and gains two kilos. Familiar? We’ve seen this pattern again and again, and we break down why it happens—and how to turn it around with a plan that respects stress, hormones, and real life.

We start by dismantling the “eat less, do more” script that pushes women into chronic stress: steady-state cardio in the middle zone, under-fuelling, and long-term constipation that signals deeper gut and thyroid issues. Then we map a smarter training approach. Instead of daily drudge, use interval cardio with full recoveries to build fitness without frying your nervous system. Ditch light weights and endless reps; choose heavy, technically sound sets that hit failure around reps eight to ten to protect bone, support hormones, and actually change your body.

Food becomes a tool, not a punishment. Build a daytime eating window and let the overnight fast be your fast. Eat real food regularly—protein for muscle, plants for fibre, fats for satiety—and hydrate like it matters. We explain why daily bowel movements are a basic health marker, how fibre variety supports the microbiome, and why relying on laxatives for years deserves medical attention. Beyond the scale, we prioritise visceral fat, hydration, muscle mass, sleep quality, and how you feel in your clothes. Expect progress over weeks, not days, and add joy back into movement with walks, swimming, or Pilates to support recovery.

If you’ve been doing “everything right” and still feel stuck, this conversation offers a clear reset: fewer stressors, better signals, and habits that hold. Subscribe for more myth-busting advice, share this with a friend who needs it, and leave a review to help others find the show. What’s the first change you’ll make this week?

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For more information about Julie Clark Nutrition, click HERE
For more information about Catherine Chapman, click HERE

We look forward to you joining us on the next episode.