Episode 68

We explore comprehensive hormone testing with Jo Majithia, Head of Clinical Education at Regenerus Labs, examining how the Dutch Test provides detailed insights beyond standard blood tests for women navigating perimenopause and hormone-related symptoms.

• The Dutch Test measures dried urine samples to analyse hormone metabolism, showing not just levels but how effectively the body processes hormones
• Conventional approaches often default to HRT without considering diet, lifestyle, stress management, and nutrient deficiencies
• Different forms of hormone therapy (transdermal estrogen, oral progesterone, synthetic progestins) work differently in the body and affect symptoms in unique ways
• The Mirena coil provides localised progestin effects but doesn't offer the systemic benefits of oral progesterone that many women need for mood and sleep
• Low testosterone in women can cause weakness, reduced energy, and poor sleep, which is often overlooked in conventional hormone assessment
• Testing provides empowering information to help women make informed decisions about their hormone health journey
• Comprehensive hormone analysis examines cortisol patterns, melatonin production, and nutritional markers alongside sex hormones

If you want to find out more about the Dutch Test, visit Regenerous Labs' website, which has a practitioner directory to help you find qualified support.

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Thank you for listening.

You can continue the conversation with us in the Far 2 Fabulous Facebook group. Come and connect with other women on a journey to empowered health.

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.

Episode 67

The communities we create and join profoundly shape our health, happiness, and sense of self. Julie and Catherine explore this transformative power of human connection through their own experiences with various groups – from choir singing to wild swimming, motherhood circles to business networks.

They share their parallel journeys from identifying primarily with male friendships in their younger years to discovering the irreplaceable value of women's circles as they matured. The conversation weaves through touching anecdotes about how communities provide validation and support, particularly during challenging life transitions. One standout metaphor emerges from their choir experience – how initially chaotic learning sessions transform into goosebump-inducing harmony, mirroring how communities help us create something beautiful from collective effort.

The hosts don't shy away from addressing the flip side: isolation's devastating impact on mental and physical wellbeing. They discuss the intentionality required to build and maintain meaningful connections, referencing the adage that "you are the sum of the five people closest to you." This leads to thoughtful reflection on knowing when certain relationships have served their purpose, contrasted with those special friendships that can be instantly rekindled after years apart.

Perhaps most compelling is their passionate advocacy for women supporting women – creating spaces where authenticity and vulnerability are welcomed rather than judged. In a culture often focused on competition, they champion communities that empower rather than diminish.

Join our Facebook group to share your own community experiences! We'd love to hear which circles have transformed your life and help build our podcast community together.

Got a question or comment? Send us a text message here!

Thank you for listening.

You can continue the conversation with us in the Far 2 Fabulous Facebook group. Come and connect with other women on a journey to empowered health.

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.

Episode 66

The food landscape has dramatically shifted in recent decades, with a staggering 80% of UK shopping trolleys now filled with processed items. This transformation has happened so quickly that many of us haven't noticed our creeping dependence on foods that barely resemble what our grandparents would recognize as nourishment.

Julie and Catherine dive deep into the world of ultra-processed foods, cutting through marketing hype to examine what's really happening to our bodies when we consume these convenient but potentially harmful products. They break down Dr. Chris van Tulleken's definition of ultra-processed foods – those packaged items containing ingredients you wouldn't typically find in a domestic kitchen – and explore why these unfamiliar substances create what amounts to an "emergency situation" within our digestive systems.

The conversation takes a fascinating turn when examining everyday staples like commercial bread, which despite its simple traditional recipe (flour, water, yeast, salt), now contains numerous additives and "improvers" that may explain why so many people experience digestive discomfort. Most revealing is the observation that individuals with non-celiac gluten sensitivity can often eat bread in countries like France where traditional methods still prevail – suggesting it's not the gluten but rather the chemical cocktail causing problems.

What makes this episode particularly valuable is the practical, judgment-free approach to making changes. Rather than advocating for perfection, the hosts offer realistic strategies like batch cooking, using kitchen tools effectively, and identifying which processed foods represent acceptable compromises. Their message is clear: awareness is the first step toward better choices, and small consistent changes ultimately create the greatest impact on your long-term health and wellbeing.

Ready to take a closer look at what's really in your shopping trolley? Join us for this eye-opening conversation that will forever change how you walk through the supermarket aisles. Connect with us in the Far Too Fabulous Facebook group to share your own food revelations and continue this important conversation.

Got a question or comment? Send us a text message here!

Thank you for listening.

You can continue the conversation with us in the Far 2 Fabulous Facebook group. Come and connect with other women on a journey to empowered health.

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.

EPISODE 65

Guest Episode with Lindsay Dalton.

What if everything you've been taught about your body's cycles is missing the most important truth? What if the changes you experience throughout your life - from first period to menopause - aren't random inconveniences but a sophisticated map to your own power?

Lindsay Dalton, founder of When The Wild Women Are, takes us on a journey through the wisdom of cyclical living that modern society has disconnected us from. As a former doula who witnessed women's strength in birth, Lindsay became fascinated by how early our relationship with our bodies forms - often with that very first period. Whether remembered as traumatic, celebratory, or simply unmemorable, this initiation shapes how we experience each cycle that follows.

The conversation flows through revelatory concepts like "inner seasons" - understanding how we naturally cycle through energetic spring, productive summer, reflective autumn and restful winter phases each month. Rather than pushing against these natural rhythms, Lindsay suggests embracing them as guidance for when to take action, when to complete projects, and when to rest and listen to intuition.

Perhaps most powerfully, Lindsay reframes menopause not as an ending but an evolution into wisdom and authenticity. As estrogen decreases, so too does our biological drive to please others - allowing many women to finally reclaim parts of themselves they set aside decades earlier. This explains why so many women in their 50s and beyond suddenly find themselves signing up for choirs, returning to childhood passions, and speaking truths they've held back.

For listeners feeling overwhelmed by hormone fluctuations or life transitions, Lindsay offers gentle starting points: simple daily check-ins with your body, tracking patterns without judgment, and finding community with other women who understand. Whether you're preparing a daughter for her first period, navigating perimenopause, or seeking to deepen your connection to your cyclical nature, this conversation offers a compassionate roadmap back to your own inner wisdom.

Find Lindsay on Instagram at @wherethewildwomenare or visit her website to explore her Cyclical Living Journal, designed to help you reconnect with your natural rhythms.

Got a question or comment? Send us a text message here!

Thank you for listening.

You can continue the conversation with us in the Far 2 Fabulous Facebook group. Come and connect with other women on a journey to empowered health.

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.

Episode 64

Julie and Catherine delve into the crucial yet often misunderstood world of protein requirements, especially for women over 40 and those leading active lifestyles. They explore why most women need significantly more protein than conventional guidelines suggest and how insufficient protein affects everything from energy to recovery.

• Government protein guidelines are too low, especially for women over 40
• Active women need 1.2-2g of protein per kilogram of body weight
• Most "healthy diets" only provide about 60g of protein when many need 80-120g
• Protein deficiency causes the body to break down its own tissues for amino acids
• Fasting protocols often inappropriate for active women, causing stress and fatigue
• Eating protein within 30 minutes of waking helps regulate cortisol and blood sugar
• Digestion capacity diminishes with age—bitter foods and apple cider vinegar can help
• Vegetarians and vegans need strategic food combining to meet protein requirements
• Protein quality matters—focus on minimally processed, nutrient-dense sources
• Track your protein intake for a week and notice improvements in energy and cravings

Try tracking your protein intake for seven days to establish your baseline, then increase it to the recommended levels and observe changes in your energy, sleep quality, and cravings. Your body will thank you!

Got a question or comment? Send us a text message here!

Thank you for listening.

You can continue the conversation with us in the Far 2 Fabulous Facebook group. Come and connect with other women on a journey to empowered health.

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.

Episode 63

The Two-Day Rule might be the most powerful habit-building strategy you've never heard of. In this engaging episode, Julie and Catherine explore this deceptively simple approach to creating lasting behavior change – never miss more than two consecutive days of your healthy habit.

We dive deep into why most habit-building attempts fail, often around day three or four when our brains start generating resistance and excuses. The Two-Day Rule elegantly addresses this challenge by maintaining momentum through inevitable life disruptions while removing the perfectionism that derails so many health goals.

What makes this approach particularly effective is how it builds self-trust. Each time you honor your commitment after a brief lapse, you create evidence that you can keep promises to yourself. This self-trust extends beyond single habits and reshapes how you view your capabilities.

Along the way, we explore complementary strategies like Mel Robbins' famous 5-4-3-2-1 technique, the psychological power of high-fives, and how habit stacking can automate your new behaviors by connecting them to existing routines. We also examine the fascinating relationship between consistent habits and identity formation – how repeated behaviors eventually transform from something you're trying to do into simply who you are.

Whether you're struggling with establishing a meditation practice, consistent exercise routine, healthier eating patterns, or any other positive habit, the Two-Day Rule offers a practical framework for finally making those changes stick. Share your experiences with this approach in our Facebook group – we'd love to hear which habits you're building!

Got a question or comment? Send us a text message here!

Thank you for listening.

You can continue the conversation with us in the Far 2 Fabulous Facebook group. Come and connect with other women on a journey to empowered health.

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.

Episode 62

The unexpected call to action arrived one January day when meningitis claimed my beautiful niece Mia on her 20th birthday. What began as seemingly ordinary flu-like symptoms rapidly evolved into an unimaginable tragedy, forever changing our family and igniting a passionate mission to raise awareness about this devastating disease.

Meningitis is deceptive because its early symptoms mirror common illnesses—fever, headaches, stiff neck, and nausea. By the time distinctive signs appear, like the non-fading rash detected by the glass test, critical moments have often passed. This special charity podcasthon episode breaks down what meningitis is, how bacterial forms like Meningitis B can rapidly become life-threatening, and why the speed of treatment represents the greatest chance for survival and recovery.

From our darkest moments emerged "Team Meebs," a formidable group of family and friends who transformed grief into purpose. We've run marathons, organized winter balls, hosted silent discos, and built a community dedicated to supporting Meningitis Now—the UK's largest meningitis charity providing critical helplines, counselling, financial assistance, and research funding. Together, we've raised almost £50,000, but more importantly, we've created a network of strength around those suffering similar losses while amplifying a message that could save lives: know the symptoms, trust your instincts, and advocate fiercely when seeking medical attention.

Whether you've been personally affected by meningitis or simply want to protect your loved ones, sharing this awareness could mean the difference between life and death for someone in your community. Join us in honoring Mia's memory by spreading knowledge that saves lives—because when it comes to meningitis, minutes matter.

You can find out more about #teammeebs and support our Marathon effort HERE

You can find out more about Meningitis Now HERE

Got a question or comment? Send us a text message here!

Thank you for listening.

You can continue the conversation with us in the Far 2 Fabulous Facebook group. Come and connect with other women on a journey to empowered health.

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.

Episode 61

Pelvic floor health remains one of the most under-discussed aspects of women's wellness, yet affects one in three women. In this eye-opening episode, Julie and Catherine welcome women's health physiotherapist and nutritionist Chloe Stevens for a candid, myth-busting conversation about all things pelvic health.

Chloe swiftly dismantles common misconceptions, explaining that pelvic floor dysfunction isn't always about weakness—some women have overactive floors that don't relax properly. She skillfully navigates the complex relationship between childbirth, perimenopause, hormonal fluctuations and pelvic health, while offering practical, evidence-based solutions that go far beyond basic Kegel exercises.

Perhaps most refreshingly, Chloe challenges the outdated advice that women should avoid exercise or heavy lifting. Drawing from her MSc research and clinical experience, she advocates for a balanced approach that empowers women to stay active while managing symptoms effectively. "No one's going to die of a prolapse," she points out, "but if you don't exercise, you risk sarcopenia, osteoporosis, and fractures—that might ultimately kill you."

For women navigating perimenopause, Chloe explains how estrogen fluctuations directly impact pelvic floor function and offers practical strategies for managing symptoms, including the powerful combination of physiotherapy and topical estrogen. She compassionately acknowledges the shame many women feel while firmly rejecting the notion that incontinence or prolapse should be accepted as inevitable parts of aging.

Whether you're experiencing symptoms yourself or simply want to take preventative measures, this conversation provides the knowledge and confidence to advocate for yourself. As Chloe powerfully concludes, "We really shouldn't be accepting incontinence or prolapse as part of being a woman, and there are really simple things that can make a world of difference."

Make sure you connect with Chloe through Instagram HERE and find more information on her website HERE

Got a question or comment? Send us a text message here!

Thank you for listening.

You can continue the conversation with us in the Far 2 Fabulous Facebook group. Come and connect with other women on a journey to empowered health.

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.