Fertility, Fat Loss & Hormones: What Women Actually Need to Know

In this solo episode of Below Her Surface, Lily dives into the most common questions submitted by the community around fertility, fat loss, hormones, PCOS, endometriosis and perimenopause. Drawing on evidence-based practice and real-world clinical insight, this episode unpacks why so many women feel stuck in cycles of overtraining, under-eating and hormone frustration, and what actually supports female health. This conversation cuts through outdated advice and all-or-nothing thinking, offering clarity on how to train, eat and care for your body across different life stages. In this episode, Lily explores: • Fertility after a year of trying - ovulation timing, when to investigate hormones and nutrients, and why preparation matters as much as conception. • Training for fertility and hormone health - why overtraining backfires and what supportive, low-stress training looks like. • Endometriosis and exercise - reducing inflammation, managing fatigue, and why intensity often needs to be dialled back. • Fat loss realities - realistic timelines, why faster isn’t better, and how aggressive dieting damages metabolism. • Perimenopause, menopause and muscle - how declining oestrogen impacts weight and insulin, and why strength training is essential. • PCOS and testosterone - why “eat less, train more” worsens symptoms and how insulin and stress drive androgen elevation. • Food, mindset and sustainability-– festive eating, iron deficiency, fatigue and building a health approach that lasts. This episode is a grounded, science-led guide to navigating female health without extremes, reminding us that the most powerful results come from working with the body, not against it.