Your Sister, The Doctor

For the high capacity girls who are done with overwhelm:Embodying our anatomy as women in the gym: how to simplify our fitness routine as womenmy top tangible tips as a fitness professional when it comes to navigating the gym!00:00 intro 3:16 what I wish every gym girl knew: the breath is everything 6:34 holistic approach to strength training 8:47 consistency in workouts over variety 10:48 simplicity is key with strength training 13:30 tracking is everything when it comes to the gym 14:22 structure over motivation 18:01 tips to build confidence in the gym 19:39 warm up, cool down, recovery 23:53 effective tracking 26:22 reminder that nervous system safety is crucial 27:15 progressive overload 30:56 outro and follow for moreWork with me 1:1 HEREFollow for more science-backed wellness + sisterly guidance: IG: @ sisxdoc | @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated <3with love,your sister, the doctor

For the high capacity girls who are done with overwhelm:Another nervous system episode, let’s zoom in on the gut. All the hot girls have gut issues, but do we actually know how to manage them?I’ll give you MY exact formula for how I actually healed my gut! Let’s RECLAIM our gut health together!00:00 intro2:43 THE SCIENCE: GUT Physiology 101 (This is kinda dense!) 16:49 how I treat my patients with gut dysfunction 20:38 how I healed my gut and never looked back 25:05 how can I tell if I’m off?27:47 hormonal acne and gut health: what do I do? 28:31 gut health is holistic healthWork with me 1:1 HEREFollow for more science-backed wellness + sisterly guidance: IG: @ sisxdoc | @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated <3with love,your sister, the doctor

For detailed show notes in article form read my ⁠SUBSTACK⁠For the high capacity girls who are done with overwhelm:Feeling stuck in fight-or-flight, in a constant loop of low motivation, or frozen with stress? It all comes back to the nervous system babyyy. In today’s episode, we break down my personal plan to PROACTIVELY regulate my nervous system!I’ll give you MY exact formula for what to do when you are:ANXIOUS AND OVERWHELMEDOVERWHELMED OR DYSREGULATEDSTUCK OR UNMOTIVATEDPlus my daily non-negotiable nervous system regulation routine and other tips to help you RECLAIM your nervous system health as a girl that does it all!(00:00) intro (1:28) STOP being hard on yourself: story time(5:50) STOP embodying stress, take care of your nervous system!( 8:24) Sleep is a non-negotiable, but so is waking up on time (11:28) nervous system regulation toolbox: proactive regulation daily schedule (16:07) whether you’re just anxious or on the verge of a panic attack… (18:06) for my chronically dysregulated girlies (22:10) when you feel STUCK and unmotivated (24:22) exercise, remove barriers, scented pens (25:36) schedule hobbies & check-ins (27:11) summary & sister adviceWork with me 1:1 HEREFollow for more science-backed wellness + sisterly guidance: IG and TikTok : @ sisxdoc PT IG: @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated <3with love,your sister, the doctor

Health-conscious baddies!Feeling stuck in fight-or-flight, in a constant loop of low motivation, or frozen with stress? It all comes back to the nervous system babyyyIn today’s episode, we break down how to ACTUALLY regulate your nervous system, beyond the buzzwords.This episode is for you if:you feel like you’re constantly stuck in fight-or-flightyou feel unmotivated, flat, or burned outyou want a clearer, science-based approach to nervous system regulation(00:00) intro (2:26) what is the nervous system (3:40) stress response physiology (5:27) fight or flight, rest & digest, freeze & shutdown (9:56) polyvagal theory (10:48) window of tolerance & play to regulate (13:36) stress & immunity (14:40) vagus nerve: energize & motivate (17:13) vagus nerve: relax & down regulate (21:06) summary & sister advice (22:18) practicing 4-7-8 breathing & physiological sighStay tuned for biweekly episodes on Embodying Our Anatomy, where we’re diving deeper into our nervous system mini-series.Follow for more science-backed wellness + sisterly guidance: IG: @ sisxdoc | @ authenticpt.abby Share, subscribe, rate the show, and tell me what resonated <3with love,your sister, the doctor

(00:00) Introduction (00:40) what is body awareness?(02:52) the science from "The Body Keeps the Score"(07:31) pelvic floor and body awareness(08:27) ways to tap into your body awareness(12:49) Why it's crucial(15:08) challenge to observe & outro DM me at @sisxdoc on instagram with any questions or a voice memo if you want to be featured on the podcast. Share this with a friend and leave us a 5-star review to help this show reach more women who need it <3

(00:00) Introduction: Let’s go deeper than the Physical(02:32) The female body is so freaking cool, how do we embody our anatomy knowledge?(06:13) Good Physical Therapists see the whole picture(10:58) Take ownership of your health, you get one body!(11:54) The Pain Threshold Explained(15:09) Mid-episode self-check in(16:38) Sister-to-Sister: STEM girlies are Artists(24:34) Regulating the menstrual cycle, managing hormonal symptoms, supplements(30:48) Outro

✨ Welcome to the Season Finale! ✨This week we’re talking about E for Evolution — the final ingredient in the Recipe to Your Health. 🥣In this episode, I’m sharing how growth really works — through tiny micro shifts over time that add up to big, beautiful transformation. 🎧Listen now to:✔️ Reflect on how far you’ve come since Episode 1✔️Choose one small habit to focus on this month✔️Feel empowered to step into the next version of YOU(00:00) Evolution: The Final Ingredient(02:33) Doctor Advice:  Neuroplasticity(04:11) Hormones Adapt to Your Habits(05:32) Habit Stacking + Identity-Based Habits(06:59) Epigenetics: Your DNA Isn’t Your Destiny(08:33) Resilience is Trainable (12:07) Your Body Is Built to Evolve(13:50) Self-Advocacy: Trusting Your Body’s Data(14:41) Emotional Health as Evolution(16:00) Building Your Growth Support Team(19:02) Community Is Vital for Women’s Health(20:28) Reflecting on Your Growth & Setting New Goals(22:30) Micro Shifts lead to Major Transformation(24:48) Recipe Isn’t a Checklist — It’s a Rhythm(25:10) Closing Thoughts & What’s Next 💌 Let’s Connect:📸 Instagram: ⁠@sisxdoc⁠🎙️ Podcast: Your Sister the Doctor💬 Comment below or send me a voice memo — I’d love to feature your evolution story in the next Q&A episode!

Ever feel like everything is moving so fast you can barely keep up? In this episode, we talk about why practicing presence is the antidote to perfectionism and how it can literally rewire your brain, calm your nervous system, and improve your health.This episode is for you if:• You are chronically stressed being a woman (relatable!)• If you constantly feel like there's too much to do in such little time, struggle with perfectionism, or literally feel like your brain won't shut off• You are searching for easy ways to practice presence daily (00:00) Women are cyclical beings living in a linear world(02:32) Doctor Advice: Stress is a silent killer(07:23) How perfectionism shows up in our lives(9:20) The science of presence: nervous system, hormones, digestion(11:00) Sister tangent: why I needed presence this week (13:40) Perfectionism keeps us stuck (16:50) Everyday ways to practice presence(23:06) Homework and closing announcementLoved this episode on practicing presence over perfectionism? Stay tuned for next week’s episode, where we’ll dive into the LAST letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks: pod Instagram: ⁠@sisxdoc⁠ pelvic PT Instagram: ⁠@authenticpt.abby⁠ TikTok: ⁠@authentic_abbs⁠ Share, subscribe, and rate the show! Drop your favorite tip or question below, I’d love to hear from you!

Feeling confused about your digestion or bladder health?You’re not alone. In today’s episode, we’re breaking down the real, practical tips for better gut, bladder, and bowel health.This episode is for you if:• You’re tired of guessing what’s “normal” for bathroom habits• You feel frustrated with bloating, constipation, or bladder irritation• You want simple, science-backed strategies that actually fit your lifeTimestamps:(00:00) Why women struggle with digestion & bathroom health(02:13) Hydration basics for energy & bladder health(06:18) Nutrition foundations & balanced portions(08:42) Fiber, protein, macros, gut health explained(17:19) Bladder 101: health tips & common irritants(19:50) TMI: my struggle with Bowels tangent(25:03) Sister advice: Hydration and diet hacks (32:25) Sister advice: bowel routines, pelvic PT, stress management(39:13) Hydration check and cheers Loved this episode on Ins and Outs? Stay tuned for next week’s episode, where we’ll dive into the 5th letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks:• Pod Instagram: ⁠@sisxdoc• Pelvic PT Instagram: ⁠@authenticpt.abby• TikTok: ⁠@authentic_abbsShare, subscribe, and rate the show! Drop your favorite digestion tip below, I’d love to hear from you! 

Feeling confused about your health or frustrated with the mixed messages out there? You’re not alone. In today’s episode, we’re taking a pause in the R.E.C.I.P.E. series to answer YOUR burning health questions ~ from jaw clenching to PMS to birth control.This episode is for you if:• You’re stressed, clenching your jaw, or struggling to relax at night• You’re dealing with PMS - poor sleep, low appetite, or mood swings• You’re curious how movement, birth control, or even the seasons affect your cycle(00:00) Welcome back + RECIPE recap(03:00) Jaw clenching, stress & pelvic floor links(10:16) PMS struggles: sleep + appetite tips(13:28) Movement snacks vs. lunch walks(18:20) Birth control & cycle consistency(24:05) Seasons, lifestyle & your period(27:50) Wrap up + what’s nextLoved this Q&A intermission? Stay tuned for next week’s episode, where we’ll dive into the 4th letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks:pod Instagram: ⁠@sisxdoc⁠pelvic PT Instagram: ⁠@authenticpt.abby⁠TikTok: ⁠@authentic_abbsShare, subscribe, and rate the show! Drop your favorite health question below, I’d love to hear from you!DOWNLOAD *FREE* TEMPLATES from this season + subscribe to emails below (CHECK SPAM)https://your-sister-the-doctor.kit.com/ceb61d6a74

Feeling burnt out? Wondering why no matter how hard you push, your body just won’t keep up? You’re not alone. In today’s episode, we’re breaking free from the 24/7 hustle and learning how to live in rhythm with your body, your cycle, and your season of life. This episode is for you if:• You’ve been stuck in the cycle of burnout and feel guilty for resting.• You want to understand how your menstrual cycle (and other life seasons) affect your energy, mood, and productivity.• You’re curious about cycle syncing: food, fitness, and workflow, but want a realistic, doctor-sister take that feels doable.(00:00) intro (01:42) R.E.C.I.P.E. to your health(02:26) The letter "C"(4:00) circadian vs. infradian rhythms(08:25) reframing rest(10:55) cycle syncing: diet (13:55) cycle syncing: fitness(16:10) cycle syncing: workflow(17:46) Interception & tuning into the body(19:15) positives of menstrual cycle(22:02) energy leaks & starting cycle syncing(23:22) living with seasons other than menstrual cycle(25:06) start tracking your cycle(26:06) takeaway and reframe (27:58) Guided body scan Resources Mentioned: In The Flo by Alisa VittiStardust AppThe Fifth Vital Sign by Lisa Hendrickson-JackPractices / Frameworks: Body scan meditationBreathwork for nervous system regulationInteroception (awareness of inner body signals)Cycle syncing (food, movement, productivity, rest)Loved this episode on living cyclically? Stay tuned for next week’s episode, where we’ll dive into the fourth letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks: pod Instagram: ⁠@sisxdoc⁠ pelvic PT Instagram: ⁠@authenticpt.abby⁠ TikTok: ⁠@authentic_abbs⁠ Share, subscribe, and rate the show! Drop your favorite cyle syncing tip or question below, I’d love to hear from you!

We’ve been told that movement means hitting the gym or grinding through a workout plan. But what if your daily activity: walking, stretching, or even dancing in your kitchen; is just as important? In this episode, Abby Rose (“your sister the doctor”) breaks down the science of physical activity versus structured exercise, explores the benefits of everyday movement, and shows how to rethink fitness without the pressure. *******************************************************You’ll learn: • Why movement matters more than just exercise • How small daily habits shift hormones, mood, and energy • Easy ways to build movement into a busy lifestyle • Why women especially benefit from a flexible approach to exercise ********************************************************(00:00) Intro(03:27) Recap & Rest Menu(05:55) Doctor Advice: what is movement?(09:20) Posture & daily movement (12:36) Effects of Prolonged sitting(15:55) Mental and Emotional on movement(17:00) Structure exercise vs. movement(18:42) Gaps in research (22:05) Cycle syncing (24:54) Sister Advice(29:45) Top tips for women(36:59) Action, small goals(40:30) Challenge: movement pyramid (44:03) Final Sister Advice(45:23) Movement Affirmations********************************************************Recommendations: • Atomic Habits by James Clear for building small, consistent movement habits • Research by Dr. Stacy Sims on women’s exercise physiology and how movement affects your body differently across your lifespan ********************************************************Loved this episode on emphasizing movementover exercise? Stay tuned for next week’s episode, where we’ll dive into the third letter in the R.E.C.I.P.E. to your health! Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks: pod Instagram: ⁠@sisxdoc⁠ pelvic PT Instagram: ⁠@authenticpt.abby⁠ TikTok: ⁠@authentic_abbs⁠Share, subscribe, and rate the show! Drop your favoritemovement tip or question below, I’d love to hear from you! 

In this episode of Your Sister, the Doctor, we dive deep into why sleep is so much more than just rest. If you’re feeling exhausted despite eating well, working out, and doing “all the things,” this episode is for you. Learn how sleep impacts your hormones, energy, metabolism, and overall health, and get practical, science-backed tips to reclaim your rest in a busy, hustle-driven world. I’ll share both the doctor advice and sister advice you need to finally start prioritizing restorative sleep and honoring your body’s natural rhythms.(00:00) Intro: Why sleep is more than just rest(01:50) The science of sleep: Sleep cycles, inertia, and natural energy peaks(05:27) Sunlight & the impact of artificial light(06:47) Sleep debt and social jet lag(08:12) How caffeine affects your sleep and energy(08:46) Sleep’s role in metabolism and insulin sensitivity(10:53) Daylight savings and circadian disruption(11:18) Sleep and the menstrual cycle(12:11) Sister advice: Sleep tracking and calculating social jet lag(15:27) Getting morning light and dimming evening light(16:50) The role of naps in managing sleep debt(17:51) Building a sleep ritual to wind down(20:40) Protect your rest and build consistency(26:26) Final thoughts & affirmations to reclaim your restReferences & Resources Mentioned:Good Energy by Dr. Casey MeansRise Sleep AppFinch AppLoved this episode on reclaiming rest and how sleep shapes your hormones, energy, and health? Stay tuned for next week’s episode, where we’ll dive into the second letter in the R.E.C.I.P.E. to your health!Make sure to follow me for more tips, science-backed wellness advice, and sisterly pep talks:pod Instagram: @sisxdoc pelvic PT Instagram: @authenticpt.abbyTikTok: @authentic_abbsShare, subscribe, and rate the show!Drop your favorite sleep tip or question below, I’d love to hear from you!

Sneak peak of what's to come. Mark your calendars, 8/8/25 will be the start of the Season "R.E.C.I.P.E. to your Health." Follow my new Instagram @sisxdoc