Does working night shift harm your metabolic health, and what can you do about it? Dr Lucy and Dr Mary unpack how night shift pulls the body out of step with its circadian rhythm, and why that matters for blood sugar, insulin resistance and long-term health. They explain the brain's master clock, the clock genes in your liver, pancreas and muscle, and how shift work is linked to telomere shortening and a higher risk of type 2 diabetes. They're also clear that these effects aren't about willpower. Then they turn to what's in your control: packing protein-rich food instead of overnight junk food picnics, keeping meal timing as close to normal as you can, saving caffeine for early in the shift, protecting your daytime sleep, using naps and choosing gentle exercise before bed. Along the way there's hay fever, a ryegrass mystery and a possum on the day shift. If you work nights, or love someone who does, this one's for you. 

For more information about Real Life Medicine and our programs and special offers: www.rlmedicine.com 

Episode, show notes & transcript: www.rlmedicine.com/how-does-night-shift-affect-your-health 

Does working night shift harm your metabolic health, and what can you do about it? Dr Lucy and Dr Mary unpack how night shift pulls the body out of step with its circadian rhythm, and why that matters for blood sugar, insulin resistance and long-term health. They explain the brain's master clock, the clock genes in your liver, pancreas and muscle, and how shift work is linked to telomere shortening and a higher risk of type 2 diabetes. They're also clear that these effects aren't about willpower. Then they turn to what's in your control: packing protein-rich food instead of overnight junk food picnics, keeping meal timing as close to normal as you can, saving caffeine for early in the shift, protecting your daytime sleep, using naps and choosing gentle exercise before bed. Along the way there's hay fever, a ryegrass mystery and a possum on the day shift. If you work nights, or love someone who does, this one's for you.&nbsp;
For more information about Real Life Medicine and our programs and special offers: <a href="https://www.rlmedicine.com">www.rlmedicine.com</a>&nbsp;
Episode, show notes &amp; transcript: <a href="https://www.rlmedicine.com/how-does-night-shift-affect-your-health">www.rlmedicine.com/how-does-night-shift-affect-your-health</a>&nbsp;

Welcome to the Real Health and Weight Loss Podcast where you get Real advice from Real Doctors to help you lose weight and revolutionise your health not just now but permanently. You can change your future, starting now. 

Imagine if everything you had been told about weight loss was wrong. 

We are here to bust through some myths and give you actionable advice. Real health and weight loss is a journey and we, your hosts Dr Mary Barson and Dr Lucy Burns from Real Life Medicine, are here with you every step of the way. 

Welcome to the Real Health and Weight Loss Podcast where you get Real advice from Real Doctors to help you lose weight and revolutionise your health not just now but permanently. You can change your future, starting now.&nbsp;
Imagine if everything you had been told about weight loss was wrong.&nbsp;
We are here to bust through some myths and give you actionable advice. Real health and weight loss is a journey and we, your hosts Dr Mary Barson and Dr Lucy Burns from Real Life Medicine, are here with you every step of the way.&nbsp;

Real health from real doctors on health and weight loss

Real Health and Weight Loss Podcast

Welcome to the Real Health and Weight Loss where you get Real advice from Real Doctors to help you lose weight and revolutionise your health not just now but permanently. You can change your future, starting now. Imagine if everything you had been told about weight loss was wrong.

We are here to bust through some myths and give you actionable advice. Real Health and weight loss is a journey and we, your hosts Dr Mary Barson and Dr Lucy Burns from Real Life Medicine are here with you every step of the way. 

Welcome to the Real Health and Weight Loss where you get Real advice from Real Doctors to help you lose weight and revolutionise your health not just now but permanently. You can change your future, starting now. Imagine if everything you had been told about weight loss was wrong.
We are here to bust through some myths and give you actionable advice. Real Health and weight loss is a journey and we, your hosts Dr Mary Barson and Dr Lucy Burns from Real Life Medicine are here with you every step of the way.&nbsp;

Real Health and Weight Loss

331 How Does Night Shift Affect Your Health? (And What You Can Do About It)

If your body feels different after menopause, even though you’re eating well and moving more, you are not broken. In this episode, Dr Lucy and Dr Mary explore why midlife metabolic health can change, why weight may settle around the middle, and what you can do to work with your body rather than fight against it. 

They unpack the difference between subcutaneous fat and visceral fat, and explain how changing oestrogen, insulin, cortisol, sleep, stress, and muscle mass can influence metabolic health after menopause. You’ll also hear why the aim isn’t to chase a particular body shape or fear ageing, but to build the foundations that support health, strength, energy, and independence through your later years. 

Dr Lucy and Dr Mary share their six S’s for a healthier metabolic future: sustenance, sleep, stress management, strength and movement, sunlight, and social connection. Whether you’re preparing for menopause, in the thick of it, or post-menopausal, this is a reassuring, practical conversation to help you focus on the levers that may make a meaningful difference, one small step at a time. 

For more information about Real Life Medicine and our programs and special offers:  https://www.rlmedicine.com/ 

Episode, show notes & transcript 
https://www.rlmedicine.com/why-weight-loss-gets-so-much-harder-in-your-50s 

If your body feels different after menopause, even though you&rsquo;re eating well and moving more, you are not broken. In this episode, Dr Lucy and Dr Mary explore why midlife metabolic health can change, why weight may settle around the middle, and what you can do to work with your body rather than fight against it.&nbsp;
They unpack the difference between subcutaneous fat and visceral fat, and explain how changing oestrogen, insulin, cortisol, sleep, stress, and muscle mass can influence metabolic health after menopause. You&rsquo;ll also hear why the aim isn&rsquo;t to chase a particular body shape or fear ageing, but to build the foundations that support health, strength, energy, and independence through your later years.&nbsp;
Dr Lucy and Dr Mary share their six S&rsquo;s for a healthier metabolic future: sustenance, sleep, stress management, strength and movement, sunlight, and social connection. Whether you&rsquo;re preparing for menopause, in the thick of it, or post-menopausal, this is a reassuring, practical conversation to help you focus on the levers that may make a meaningful difference, one small step at a time.&nbsp;
For more information about Real Life Medicine and our programs and special offers:&nbsp; <a href="https://www.rlmedicine.com/">https://www.rlmedicine.com/</a>&nbsp;
Episode, show notes &amp; transcript <a href="https://www.rlmedicine.com/why-weight-loss-gets-so-much-harder-in-your-50s">https://www.rlmedicine.com/why-weight-loss-gets-so-much-harder-in-your-50s</a>&nbsp;

330 Why Weight Loss Gets So Much Harder in Your 50s and 60s

Could low carbohydrate eating support metabolic health beyond weight loss alone? In this episode, Dr Lucy and Dr Mary unpack two recent studies exploring low carb eating, pre-diabetes, fatty liver, weight regain, genetics, and the often-underestimated role of sleep. 

They explain why one tightly controlled study found different metabolic changes across low carbohydrate, Mediterranean, and whole-food plant-based approaches, even when participants lost similar amounts of weight. You’ll hear why the quality of nutrition research matters, what a bell curve can teach us about individual responses, and why there is no single approach that works for every person. 

Dr Lucy and Dr Mary also explore the real-life factors that can make maintaining changes harder, including family history and poor sleep. This is a thoughtful, evidence-informed conversation about using research as a guide, without turning it into dogma. You’ll come away with a clearer understanding of why low carb may be a helpful foundation for many people with insulin resistance, and why adapting the approach to your own body and circumstances matters. 

For more information about Real Life Medicine and our programs and special offers:  https://www.rlmedicine.com/ 

Episode, show notes & transcript 
https://www.rlmedicine.com/what-is-the-best-diet-for-metabolic-health 

Could low carbohydrate eating support metabolic health beyond weight loss alone? In this episode, Dr Lucy and Dr Mary unpack two recent studies exploring low carb eating, pre-diabetes, fatty liver, weight regain, genetics, and the often-underestimated role of sleep.&nbsp;
They explain why one tightly controlled study found different metabolic changes across low carbohydrate, Mediterranean, and whole-food plant-based approaches, even when participants lost similar amounts of weight. You&rsquo;ll hear why the quality of nutrition research matters, what a bell curve can teach us about individual responses, and why there is no single approach that works for every person.&nbsp;
Dr Lucy and Dr Mary also explore the real-life factors that can make maintaining changes harder, including family history and poor sleep. This is a thoughtful, evidence-informed conversation about using research as a guide, without turning it into dogma. You&rsquo;ll come away with a clearer understanding of why low carb may be a helpful foundation for many people with insulin resistance, and why adapting the approach to your own body and circumstances matters.&nbsp;
For more information about Real Life Medicine and our programs and special offers:&nbsp; <a href="https://www.rlmedicine.com/">https://www.rlmedicine.com/</a>&nbsp;
Episode, show notes &amp; transcript <a href="https://www.rlmedicine.com/what-is-the-best-diet-for-metabolic-health">https://www.rlmedicine.com/what-is-the-best-diet-for-metabolic-health</a>&nbsp;

329 What is the Best Diet for Metabolic Health

What if healthier choices did not have to rely on willpower? In this episode, Dr Lucy and Dr Mary explore how habits, friction, and your everyday environment can make supportive choices feel easier, even when life is busy and you are tired. 

They unpack what a habit really is, why convenience can sometimes work against your health goals, and how visual cues can lead you to the cupboard for food you didn't even plan to eat. You will hear practical, real-life ways to reduce decision fatigue, make nourishing meals more accessible, and create a kitchen that supports you rather than constantly tests you. 

From salad bags, air fryers, and freezer meals to rethinking the nightly drink, this is not about being perfectly organised or relying on endless discipline. It is about small preparations that can be a gift to your future self. Listen now for simple ideas to make the helpful choice the easy, obvious choice, one ordinary day at a time. 

For more information about Real Life Medicine and our programs and special offers: https://www.rlmedicine.com/ 

Episode, show notes & transcript 
https://www.rlmedicine.com/how-to-make-healthy-eating-automatic 

What if healthier choices did not have to rely on willpower? In this episode, Dr Lucy and Dr Mary explore how habits, friction, and your everyday environment can make supportive choices feel easier, even when life is busy and you are tired.&nbsp;
They unpack what a habit really is, why convenience can sometimes work against your health goals, and how visual cues can lead you to the cupboard for food you didn't even plan to eat. You will hear practical, real-life ways to reduce decision fatigue, make nourishing meals more accessible, and create a kitchen that supports you rather than constantly tests you.&nbsp;
From salad bags, air fryers, and freezer meals to rethinking the nightly drink, this is not about being perfectly organised or relying on endless discipline. It is about small preparations that can be a gift to your future self. Listen now for simple ideas to make the helpful choice the easy, obvious choice, one ordinary day at a time.&nbsp;
For more information about Real Life Medicine and our programs and special offers: <a href="https://www.rlmedicine.com/">https://www.rlmedicine.com/</a>&nbsp;
Episode, show notes &amp; transcript <a href="https://www.rlmedicine.com/how-to-make-healthy-eating-automatic">https://www.rlmedicine.com/how-to-make-healthy-eating-automatic</a>&nbsp;

331 How Does Night Shift Affect Your Health? (And What You Can Do About It)

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